The Weider 8510 is a small, home gym. It has an upright bench with five exercise stations: press arms, butterfly arms, leg lever, high pulley and low pulley. This Weider gym also includes a lat bar, extension chain and a nylon handle. The weight stack offers up to 209 lpounds of resistance. The 8510 has more exercise options for your upper body than your lower body, but you can still do a full-body workout on this system. The American College of Sports Medicine recommends doing eight to 12 repetitions per exercise.
Slide the weight pin under the desired weight plate.
Sit in the upright bench and grab the press arms with an overhand grip. Press out against the weight until your arms are fully extended. Perform eight to 12 repetitions.
Sit on the upright bench and place your knees over the top leg lever rollers and your ankles behind the bottom rollers. Push against the weight until your legs are parallel to the ground. Do eight to 12 repetitions.
Attach the lat bar to the high pulley cable. Grab the bar with an overhand grip and sit on the upright bench. Start with your arms extended overhead. Bend your elbows and squeeze your shoulder blades together and down to pull the bar into your upper chest. Do eight to 12 repetitions.
Stand facing the leg lever. Place your right ankle behind the lower left roller. Hold onto the press arm handle for balance. Curl your right leg up as if you are trying to kick yourself in the buttocks. Complete eight to 12 repetitions then move to the left leg.
You can do dozens of exercises on the high and low pulley. Learn the basic stations first then try new exercises from the Weider exercise chart. Use the Weider resistance chart in the owner's manual to know your actual resistance. The cable pulley system changes the weight of each station. For example, selecting the second weight plate provides you with 20.4 Kilogram of resistance on the press arms, but only 12.7 Kilogram of resistance on the high pulley. Use a weight for each exercise that fatigues your muscles within the eight to 12 repetition range. When you start a movement, push the weight just enough to pull the plates off the weight stack. Do not let the weights set back down until you are finished with a set. This keeps the tension on your muscles for the entire set.
Consult a physician before starting an exercise program.