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How to Train With the Weider Platinum XP 600

Pull-Downs for the Back

    Adjust the weight by pressing the + / - switch on the console. Face the gym console and hold the pull-down bar with an overhand grip. Make certain your hands are above your shoulders. Sit on the bench and let your arms stretch up above you. Lean slightly back.

    Exhale and slowly pull the bar down toward your chest. Keep your torso still, making sure your arms and back are pulling the bar as opposed to moving the bar by leaning farther back.

    Inhale and slowly straighten your arms until they return to the starting position.

Chest Press

    Clip the handles to the bottom attachment on the machine. One handle will be attached on each side of the console. Adjust the weight by pressing the + / - switch on the console.

    Lie on the incline bench, facing the ceiling. Grasp a handle in each hand. In the starting position, your wrists will be at chest level and your elbows will be bent straight back.

    Exhale and slowly straighten your arms in front of you.

    Inhale and slowly bend your arms back to the starting position.

Leg Curls for Hamstrings and Glutes

    Adjust the weight by pressing the + / - switch on the console. Lie face-down on the bench with your knees and ankles under the foam leg pads. Hold the top end of the bench for support.

    Exhale and slowly bend your knees until the soles of your feet are facing the ceiling. Squeeze your gluteal muscles as you perform this movement.

    Inhale and slowly straighten your legs back to the starting position.

Leg Presses for Quadriceps

    Adjust the weight by pressing the + / - switch on the console. Sit on the bench with your knees over the knee foam pads and the tops of your feet under the lowest foam pads. Hold the sides of the bench for support.

    Exhale and slowly straighten your knees. Stop this motion just before your legs are fully straight, as locking the knees can lead to injury.

    Inhale and slowly bend your legs back to the starting position.

Biceps Curls

    Move the bench away from the console and attach the handles to the bottom attachment on the machine. One handle will be attached on each side of the console. Adjust the weight by pressing the + / - switch on the console.

    Stand facing away from the console with feet shoulder-width apart. Hold a handle in each hand, palms facing up and arms straight down.

    Exhale and slowly bend your elbows so your wrists are at chest height. Keep your torso still, making sure the only movement is happening at your elbows.

    Inhale and slowly straighten your arms back to the starting position.

Triceps Extension

    Clip the handles to the attachment on the machine at waist level. One handle will be attached on each side of the console. Adjust the weight by pressing the + / - switch on the console.

    Sit on the bench facing away from the console. Hold the two handles together behind your head. Your elbows should be fully bent and your forearms will parallel to the ceiling.

    Straighten your arms so they extend straight up.

    Inhale and slowly bend your arms back to the starting position.

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Tips

  • Perform eight to 12 repetitions for one set. Perform two to three sets, resting one minute between sets.
  • Shorten the rest time between sets to make the exercises more intense.

Warnings

  • Begin each exercise with a low weight you know you can handle and add resistance slowly.
  • Wait 48 hours between working the same muscle group to give the muscles enough time to recuperate.

About the Author

Andrea Chrysanthou began writing professionally in 1993. Her work has been published internationally by "The Cyprus Mail," MochaSofa and My Favorite Trainer, among other magazines and websites. She holds a Bachelor of Applied Arts in journalism from Ryerson University. Chrysanthou is a certified fitness instructor and personal-training specialist with more than 10 years of experience in the fitness industry.

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