Weider PRO 900 manual Cooling Down, Staying Motivated, Muscle Chart

Page 14

for 3 minutes after each set if you are doing a muscle building workout, 1 minute after each set if you are doing a toning workout, and 30 seconds after each set if you are doing a weight loss workout. Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exer- cise.

COOLING DOWN

End each workout with 5 to 10 minutes of stretching. Include stretches for both your arms and legs. Move slowly as you stretchÑdo not bounce. Ease into each stretch gradually and go only as far as you can without strain. Stretching at the end of each workout is very effective for increasing flexibility.

STAYING MOTIVATED

For motivation, keep a record of each workout. The charts on pages 15 and 16 of this manual can be photocopied and used to schedule and record your workouts. List the date, exercises performed, weight, and numbers of sets and repetitions completed. Record your weight and key body measurements at the end of every month.

Remember, the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life.

MUSCLE CHART

A.Sternomastoid (neck)

B.Pectoralis Major (chest)

C.Biceps (front of arm)

D.Obliques (waist)

E.Brachioradials (forearm)

F.Hip Flexors (upper thigh)

G.Abductor (outer thigh)

H.Quadriceps (front of thigh)

I.Sartorius (front of thigh)

J.Tibialis Anterior (front of calf)

K.Soleus (front of calf)

L.Rectus Abdominus (stomach)

M.Adductor (inner thigh)

N.Trapezius (upper back)

O.Rhomboideus (upper back)

P.Deltoid (shoulder)

Q.Triceps (back of arm)

R.Latissimus Dorsi (mid back)

S.Spinae Erectors (lower back)

T.Gluteus Medius (hip)

U.Gluteus Maximus (buttocks)

V.Hamstring (back of leg)

W.Gastrocnemius (back of calf)

 

 

N

A

 

O

B

 

P

C

 

Q

 

 

D

 

R

E

 

S

F

L

T

G

M

 

H

 

U

I

 

V

J

 

W

K

 

 

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Contents Model No Serial No SEARS, Roebuck and CO., Hoffman ESTATES, ILTable of Contents Important Precautions Before You Begin Part Identification Chart Assembly Following Tools not Included are Required for AssemblyPage Tubes and the Backrest must be oriented Exactly as shown Page Lip Lat Bar Rest Attaching Weights to the LEG Lever Using the Weight BenchAdjusting the Backrest Removing the PAD Tube and PadsAdjustment Knob Attaching Weights to the LAT TowerAdjusting the Uprights Attaching the Curl PostExercise Guidelines Staying Motivated Muscle ChartCooling Down Aerobic Exercise Exercise Weight Sets RepsDate Thursday Aerobic Exercise DateMonday Page Part ListÑModel No Qty DescriptionExploded DrawingÑModel No SEARS, Roebuck and CO., Dept WA, Hoffman ESTATES, IL Full 90 Day WarrantyModel No

PRO 900 specifications

The Weider PRO 900 is a versatile and robust home gym system designed to accommodate a wide range of fitness enthusiasts, from beginners to seasoned athletes. With its compact design and multifunctional capabilities, it serves as an excellent solution for those looking to engage in an effective strength training regimen without the need for multiple pieces of equipment.

One of the standout features of the Weider PRO 900 is its pulley and resistance system, which utilizes a combination of resistance rods that provide smooth and consistent resistance across various exercises. This design allows users to experience a more natural lifting motion, which is crucial for engaging muscles effectively and minimizing the risk of injury. The machine allows for a resistance level of up to 200 pounds, making it suitable for users at different strength levels.

The Weider PRO 900 encompasses an impressive array of exercise options. Users can perform over 30 different exercises, targeting all major muscle groups including the chest, back, arms, legs, and core. This versatility is ideal for creating a complete workout routine that can be customized based on individual fitness goals. Whether performing bench presses, leg extensions, or seated rows, the PRO 900 promotes a full body workout without the need for additional equipment.

Another notable aspect of the Weider PRO 900 is its adjustable seat and backrest, which provide users with the ability to find their optimal position for each exercise. This adjustability not only enhances comfort but also ensures that users can maintain proper form throughout workouts, further contributing to safety and effectiveness.

The machine is also equipped with a leg developer, which offers a dedicated space for building leg strength and stability. This feature allows users to perform leg curls and extensions, contributing to lower body strength development—a crucial aspect of overall fitness.

In addition to its robust functionality, the Weider PRO 900 boasts a sleek and modern aesthetic, making it a fitting addition to any home gym setup. Its sturdy construction ensures durability, while a relatively compact footprint makes it suitable for smaller spaces.

In conclusion, the Weider PRO 900 is a well-rounded home gym system that combines innovative technologies and practical features to deliver a comprehensive strength training experience. Its diverse exercise options, adjustable settings, and high-quality construction make it an excellent choice for anyone looking to enhance their fitness journey from the comfort of their home.
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