Weider 1012 Flex Home Gym English Manual - Page 12

WEIDER

HEALTH

and

FITNESS

PAGE

11

:❑

BUTTERFLY

EXERCISES

Insert

FLEX

BANDS

(16)

onto

BEVELED

SPACERS

(63)

on

the

MOUNTING

BRACKET

(11)

on

the

back

of

the

UPRIGH1

(1).

Secure

each

band

with

a

LARGE

SPRING

CLIP

(65).

Secure

other

end

of

the

Rex

Bands

to

the

BUTTERFLY

ARMS

(9)

and

(10)

using

318"

X

3

1/4"

ZINC

PINS

(68)

and

SMALL

SPRING

CLIPS

(66).

Resistance

can

be

selected

from

15

to

55

lbs.

per

arm

as

per

your

choice.

For

proper

conditioning

you

should

always

use

the

same

amount

of

resistance

on

each

arm

when

working

both

arms

at

once.

V

)

..•

00

43

I

-

11

)

67

16

66

9

REGULAR

FLEX

BAND

ff

f

16

68

58

17

‘-(

65

LEG

CURL

EXERCISES:

58

Into

each

end

of

the

3/4"

X

6"

FLEX

BAND

BAR

(17)

insert

a

3/4"

ROUND

PLASTIC

CAP

(58).

4

•

4

C

16

66

Insert

the

Band

Bar

into

the

Bar

location

holes

in

the

front

leg

of

the

Backbone.

Assemble

FLEX

BANDS

(16)

onto

each

side

of

the

Bar

and

secure

each

with

a

LARGE

SPRING

CLIP

(65).

Attach

the

other

end

of

the

Rex

Band

to

the

desired

resistance

hole

setting

in

the

LEG

CURL

(6)

using

a

3/8'

X

4"

ZINC

PIN

(67)

and

a

SMALL

SPRING

CLIP

(66).

LEG

EXTENSIONS:

To

do

Leg

Extensions,

sit

so

that

your

legs

are

over

the

foot

of

the

bench

and

the

Foam

Rollers

are

in

the

bend

of

the

knees.

Position

feet

behind

the

Foam

Rollers

and

extend

the

legs

forward

until

straight.

If

you

are

unable

to

straighten

legs

fully,

reduce

the

resistance

until

it

is

possible.

As

you

build

strength

in

your

legs,

you

can

increase

the

resistance.

LEG

CURLS:

El

Laying

on

your

stomach,

position

your

body

so

that

your

knees

are

atop

the

Foam

Rollers

at

the

foot

of

the

bench.

El

Hook

heels

under

the

Roller

Pads

at

the

end

of

the

Leg

Curl

Arm.

Bring

feet

back

over

legs

as

tar

as

possible,

then

slowly

straighten

legs

back

to

beginning

position.

BICEPS

CURLS

&

ROWING:

0

Some

additional

exercises

that

can

be

performed

with

the

Leg

Cud

are

Seated

Biceps

Curls

and

Seated

Rowing.

El

By

removing

the

Foam

Rollers

from

the

Pad

Bar

at

the

end

of

the

Leg

Cud

the

Bar

acts

as

a

Cud

Bar.

SEATED

ROWING:

Again

positioned

forward

on

the

Bench,

reach

forward

and

grasp

the

Pad

Bar.

Pull

back

on

Leg

Curl

to

touch

chest

while

keeping

elbows

extended

and

away

from

your

body.

GENERAL

EXERCISE

NOTE:

As

in

any

exercise

program,

start

out

doing

exercises

at

a

resistance

setting

that

you

are

comfortable

with.

Do

repetitive

sets

of

exercises

to

condition

your

muscles

before

increasing

the

pounds

of

resistance.

Weider 1012 Flex Home Gym English Manual - Page 12

General, Exercise

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