The Weider Bodyworks 5000 is a piece of compact home gym equipment. This home gym uses a pulley system enabling users to perform more than 100 exercises using only their body-weight as resistance. The most effective resistance exercises are compound exercises, requiring the activation of a number of muscle groups to perform and stabilise the movement. The Weider Bodyworks 5000 provides a platform for a full-body workout using compound and isolation exercises.
Perform a chest press. Sit upright on the bench facing away from the cables. Bend your knees and position your feet towards the bottom of the pad. Grip a cable handle in each hand and position them to the sides of your chest with your palms facing down. Extend your arms, pushing the handles out from of your chest -- the bench will slide upwards as you do this. Bring your hands together as your arms near full extension. Reverse the motion slowly until your hands are level with your chest and repeat.
Perform a row. Kneel on the bench facing the cables. Keep your torso fixed in an upright position. Grip a handle in each hand with an overhand grip (palms facing down). With your arms fully extended, pull the cables towards your sides, squeezing your shoulder blades together until the handles are level with your chest -- the bench will slide upwards as you pull. Slowly extend your arms until they are fully extended and repeat.
Perform a leg pull. Lie face up on the bench with your head nearest the floor. Hook your toes under the black foot straps and place your heels on the silver bars. Bend your legs, pulling the bench upwards and your buttocks toward your heels. Once fully flexed, slowly extend your legs until you reach the starting position and repeat.
Adjusting the incline will alter the resistance. Add extra resistance with the provided weights. For hypertrophy (increased muscle size), perform three to five sets of 8 to 12 repetitions for each exercise.
Always consult with your physician before dramatically changing your exercise habits.