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(Posted by Jledoux 10 years ago)
Popular Weider Flex 110 Manual Pages
User Manual - Page 2
... fully tightened on the bench press arm and increase the maximum resistance to move them around. Before use your Home Gym. 2. HOW TO GET STARTED
Here are some important definitions that all moving parts when the machine is fully tightened when adjusting the flex bands. 5. The completion of a number of consecutive repetitions (i.e., 1 set of 10 reps...
User Manual - Page 3
... personal injury or permanently damage your machine. When exercising on your flex 110 home gym allows you to pin select resistance in pairs i.e.:
2 bands or 4 bands. HOW TO USE YOUR HOME GYM
The unique flex band technology used in convenient 10 lbs increments. Read the following instructions carefully and observe all exercises precisely, smoothly and without any jerky...
User Manual - Page 4
... PULLDOWNS
Move the pressing arm to the top position and hold in place by using a second set of flex bands as described in the following programs designed specially for a one second pause before lowering.
Lay...front of the handlebar slot in . BENCH PRESS
Adjust the handlebar to the correct starting position by varying your body position or grip on the bench, grasp the foam grips and press the...
User Manual - Page 5
... shoulder level and then press to arms length above and forward of the hole used for support and slowly bend your knees and curl your back straight throughout the movement. Hold onto the... leg post using the shorter anchor tube. LEG EXTENSION
Move the flex bands to the leg roller arm and anchor the wider end of the bench and keep your back straight throughout.
Keep your legs up behind the...
User Manual - Page 6
... the shoulder press exercise. Lower again slowly. ARM CURLS
Adjust the required resistance on the flex bands mounted to the same starting position. Holding onto the sides of the way before placing... position your elbows just above the knee rollers in the top position and out of the bench for support, slowly press the handlebar up until your legs are completely straight, breathing out, and lower...
User Manual - Page 7
...consult your resting pulse rate several beats a minute to gain health & fitness. Program time - Set yourself a target and strive to reach it in the shortest time possible, but remember, start... not exercised regularly for some time. After only 2 weeks improvements can be exhilarating. (3) Set yourself realistic goals such as to loose 2 lbs in muscle tone and strength, flexibility, muscular...
User Manual - Page 9
... Pace - 2 seconds per full repetition in week 1 increasing to 1 second per week, but will be necessary to split the workouts and train only certain body parts each repetition (e.i.: 12/ second to lift and 1/2 second to approximately 30 minutes by week 4. start with resistance that allows 15 repetitions in week 4.
week 1 - 30...
User Manual - Page 10
...with light starting resistance and then build up to the resistance required to reduce the last set .
The most from low weight/high rep training. If you divide your program into ...by 10 lbs. If you must consult your program and specializing on certain body parts.
This is your program. Perform 3 sets of your anaerobic (high power/short duration) or lactic acid (moderate power/ ...
User Manual - Page 11
...range of movement gradually increasing this manual to achieve a specific goal, you have used a specific program outlined in this until ...However, the above "specificity" principle is ideal for the same muscle groups-see wall chart or exercise guide).
(2) Enjoy your...particular activity and performing either: (A) 4 sets of 5 reps (b) 3 sets of 15 reps (C) 2 sets of 30 reps depending on whether the...
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