These will determine how you use the Weider Weight Machine. If you're looking to increase overall body strength, pick compound exercises such as the leg press or military press. These will work more than one muscle group at a time and increase the efficiency of your workouts while promoting strength gains. After several warm-up sets with light weight, do one to five repetitions per set per exercise, building up to a high degree of intensity (amount of weight lifted).
To add muscle mass, employ a routine that incorporates both compound lifts and exercises that work individual muscle groups (like triceps push downs). For each exercise, use the five-by-five protocol; that is, do five sets of five repetitions, using 80 percent of the maximum weight you can lift in that exercise.
Increase your muscular endurance by doing three or four sets of 12 to 20 repetitions. Perform compound lifts, and set the resistance at a weight that makes it difficult (but not impossible) for you to finish the last one or two repetitions.