Weider 831.153971 - Manual (Page 19)

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Note: The resistance system uses progressive
resistance. As the resistance bar begins to bend,
the amount of resistance will increase gradually. As
the bar bends further, the resistance will increase
rapidly, up to 340 pounds.
3. Enter the numbers of sets and repetitions that
you plan to complete for an exercise.
To enter the number of sets that you plan to do,
press the SETS + and – buttons. To enter the num-
ber of repetitions that you plan to do, press the
REPS + and – buttons.
Note: If you do not enter the numbers of sets and
repetitions that you plan to do, the console will
count the total number of repetitions that you com-
plete during your workout.
4. Perform the exercise.
If you have entered numbers of sets and repeti-
tions, the console will count down the repetitions
and sets you have completed. When you complete
the exercise, repeat steps 2 and 3 above for the
next exercises.
5. Unplug the transformer.
When you complete your workout, unplug the trans-
former from the 120-volt outlet.
PROGRAM OPERATION
1. Plug in the transformer.
Plug the transformer into a 120-volt outlet (see
PLUGGING IN THE RESISTANCE SYSTEM on
page 16).
Important: Always plug in the trans-
former when using the resistance system.
Note: If no buttons are pressed and no cables are
pulled for ten minutes, the console will go to sleep.
Press any button to resume exercising.
2. Select a program.
When the power is on, the words SELECT PRO-
GRAM will appear in the main display. To select a
program, press one of the nine program buttons.
The indicator on the button you press will light.
Note: The console offers three upper body pro-
grams, three ab and back programs, and three
lower body programs. If you wish to exercise your
upper body and if your goal is to lose weight, for
example, press the LOSE WEIGHT button below
the words UPPER BODY PROGRAMS.
3. Row for five minutes to warm up.
When a program is selected, the words CARDIO
ROW will appear in the main display. To warm up,
perform the cardio row exercise while the main dis-
play counts down from 5 minutes.
Note: To see the correct form for the cardio row
exercise, see the included exercise guide. If the
resistance setting is too high or too low, select a dif-
ferent resistance setting by pressing the resistance
+ and – buttons.
4. Adjust the resistance setting and the numbers of
sets and repetitions for the exercise if desired.
The name of an exercise in the program will appear
in the main display. The recommended resistance
setting and the recommended numbers of sets and
repetitions for the exercise will appear in the three
displays below the main display.
The recommended resistance setting and the rec-
ommended numbers of sets and repetitions may be
too high or too low for you, depending on such fac-
tors as your body size and your physical condition. If
desired, adjust the resistance setting and the num-
bers of sets and repetitions by pressing the + and –
buttons below each display.
5. Perform the exercise.
As you perform the exercise, the console will count
down the numbers of sets and repetitions you have
completed.
When you complete the exercise, the word REST-
ING will appear in the main display. It is recom-
mended that you rest while the main display counts
down.
6. Perform the remaining exercises in the program.
After you have completed an exercise in the pro-
gram, press the NEXT button and the name of the
next exercise will appear in the main display. Repeat
steps 4 and 5 above for the exercise.
Note: The program may include the same exercise
twice, with different resistance settings and different
numbers of sets and repetitions. If you wish to skip
any part of the program, press the NEXT button to
advance to the next part of the program.
When you complete the program, the words WORK-
OUT COMPLETE will appear in the main display.
7. Unplug the transformer.
When you complete your workout, unplug the trans-
former from the 120-volt outlet.