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How to Use the Weider Pro Power Stack

Lat Pull Downs

    Sit beneath the high pulley station with your back squarely against the backrest.

    Reach up and grasp the lat bar with one hand on each side.

    Pull down the lat bar until it is in front of your shoulders.

    Return the lat bar to the starting position without letting the weight touch the rest of the weight stack. This is one repetition. Repeat until you have completed your set.

Leg Press Plate

    Sit in the chair beneath the high pulley station with your feet against the leg press plate. Your knees will be bent.

    Extend your legs until your knees are almost completely straight. (Do not completely straighten or "lock" your legs.)

    Allow your legs to return to the starting position. Do not let the weight touch the rest of the weight stack. This is one repetition. Repeat until your set is finished.

Chest Press

    Sit beneath the high pulley station with your back squarely against the backrest.

    Grasp the handles of the chest press bar, which are located to the side. Your arms will be bent.

    Extend your arms as far as possible, pressing the weight forward.

    Allow your arms to bend again, bringing the handles back toward your chest. This is one repetition. Repeat until your set is complete.

Chest Butterfly

    Sit on the left seat (if you are facing the machine) between the butterfly arms.

    Grasp the butterfly arms so that your hands and arms are perpendicular to the ground. Your elbows will be bent at a 90 degree angle.

    Bring your arms together until they are squarely in front of your chest.

    Release your arms until they return to the starting position This is one repetition. Continue until you compete your set.

Arm Curls

    Attach the lat bar to the low pulley bar. This is found at the base of the leg lever.

    Sit between the butterfly arms so you are forward on the seat.

    Place your arms on the curl pad in front of you.

    Reach down and grab the curl bar with your hands. You will now be forward in your seat, with your arms slightly bent and your elbows against the pad.

    Curl your arms toward your chest and then back away from your chest to complete one repetition. Repeat until you complete your set.

Abdominal Workout

    Attach the workout strap to the ab pulley station, which is located between the butterfly arms.

    Sit with your back squarely against the backrest.

    Reach up and grasp the strap with both hands, pulling over one of your shoulders. (Whichever is more comfortable for you is fine.) At this point the weight will be lifted from the stack.

    Move your shoulders toward your knees while maintaining a grasp on the strap. Go as far over as possible before returning to your starting position to complete one repetition. Continue until you have completed your desired number of abdominal workout repetitions.

Leg Lifts

    Sit between the butterfly arms. (Make sure you have removed the lat bar from the lower pulley station if you previously performed arm curls.)

    Place your feet over the first set of leg cushions, but behind the second set. The second set of leg cushions should be against your shins.

    Extend your legs until they are completely parallel to the ground.

    Return them to their starting position in order to complete one repetition. Continue until you've completed your set.

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Tips

  • If this is your first time performing some of the exercises, start with little or no resistance so that you can determine an appropriate weight for that exercise.
  • In general a set is eight to 12 repetitions. People usually perform three to four sets per exercise.

About the Author

Scott Damon is a Web content specialist who has written for a multitude of websites dating back to 2007. Damon covers a variety of topics including personal finance, small business, sports, food and travel, among many others.

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