Icon Health and Fitness is an international developer and manufacturer of fitness products and home gym equipment. One of the company's brands is Weider, acquired in November 1994. Past models include the Weider Pro multigym series, such as the Weider Pro 4300. This unit features customisable seats, weight stack safety shield, ankle and hand straps, removable preacher pad and 88.5kg. of resistance. The high- and low-pulley system allows for 55 different strength training exercises.
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Start at the bench press station. Adjust the weight by inserting a weight pin beneath the desired weight and turning the end downward. Refer to the weight resistance chart included with the unit for resistance recommendations.
Lie flat along the bench, with your chest positioned under the bench press bar. Grip the bar with your hands shoulder-width apart and push up until your arms are straight. Hold for 1 to 2 seconds without locking your elbows. Slowly return to starting position and repeat for three sets of eight to 12 repetitions.
Move to the high-pulley station. Adjust the length of the lat bar until it is in the correct starting position and choose your desired weight. For lat pull downs, sit on the bench with your back to the padded backrest and reach up to grip the lat bar. Use an overhand grip and pull down smoothly until the bar reaches your shoulders. Extend your arms back up and repeat.
Adjust the weight at the low-pulley station for a seated rowing exercise. Sit on the floor facing the weights, with your knees slightly bent. Lean forward to grip the low pulley bar, bending your knees. Straighten your back while pulling the handle toward your chest. Repeat the motion with smooth, even strokes.
Stand up for biceps curls. Adjust for the desired weight, then lift the low-pulley bar into the starting position, with your arms bent and elbows at your sides. Curl the bar toward your chest while flexing your biceps. Hold it for 1 to 2 seconds. Release slowly back to starting position and repeat.
Tips and warnings
- Always include warm-up and cool-down exercises with your strength training routine.
- Children should not use the Weider Pro 4300.
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