The Weider Pro 4250 Home Gym's two workout stations allow users to perform over 55 exercises with up to 250 lbs. of resistance. The wide range of exercises provides a total workout at home. After you determine your fitness goals, you can apply standard training principles to your workouts that will maximize the effects of using the Weider Pro 4250.
Determining Your Goals
Determining your fitness goals will define how you use the Weider Pro 4250. If you're a cyclist, runner, triathlete, or in a sport that requires muscular endurance, you need to train accordingly. Focus on the compound lifts (like bench press and leg press) that work many muscle groups simultaneously and perform three to four sets of 12 to 20 repetitions for each exercise. When getting started, use a weight that makes it difficult (though not impossible) for you to finish the last one or two repetitions. If you want to increase your overall body strength, you should also focus on the compound lifts as these will efficiently develop total body strength. Start by doing one to three warm-up sets with about 40 to 60 percent of your one-rep maximum in each lift you choose, and increase the weight on each set. After warming up, perform several more sets of one to five repetitions each. Vary the intensity on each set, adding more weight each time. As you progress from workout to workout and week to week, you should vary the total intensity of each workout so that you can continue to raise your strength. If you're looking to build muscle or tone up your physique, then you should follow the five-by-five training protocol. For any exercise you choose, this means doing five sets of five repetitions. Use a weight that's about 80 percent of the maximum you can do in each exercise. Eventually, you'll want to progress to the intermediate and advanced routines outlined below. No matter your fitness goals, try to increase the amount of weight lifted over time. This will help you make progress in achieving your fitness goals.
Weider Pro 4250 Routines for Beginners
When you first get started working out with the Weider Pro 4250, consider taking a week or two to become familiar with how the equipment works, which exercises work the different muscles, and how well and how quickly you recover from each workout. After this period, start training two or three days a week, using a regimen that works the entire body during each session. If you start with two days a week, aim for eventually building up to three weekly workouts. Focus on compound exercises during these total body workouts. The Weider Pro 4250 allows you to pick many compound lifts, including the bench press, lateral pull-downs, leg presses and upright rows. Pick three compound exercises for the upper body and three for the lower body, doing leg extensions for the third exercise. Each session, perform all six of these exercises, and take a day of rest after each training day. The Weider Pro 4250 offers a number of ways to train the abdominal muscles, so don't forget to exercise them.
Intermediate to Advanced Routines
If your training plateaus or you want to make further progress, try an intermediate or advanced workout. If you're working out three days a week, add a fourth day and then break up each subsequent day's training into an upper-body/lower-body split routine. You'll probably want to add more exercises as well. On day one, you would perform all of the upper-body exercises; on day two, do all of the lower-body exercises. Then take day three off before repeating the cycle. If you want an advanced routine, you can structure your workouts around different muscle groups, and add more exercises into each workout. For instance, on day one you can do exercises that work your chest and shoulders; on day two, train the legs and lower body; and on day three work the arms and back. After taking a day of rest, repeat the cycle. To make further progress, try adding additional exercises, or do more sets of each exercise in the same amount of time. You can do this by taking shorter breaks between each set, or by "super-setting" exercises, which is performing one exercise followed immediately by another.
