• 103 Answers SOURCE: Hi there, Well first thing you need to do is get a manual. Weider manuals are available on iconservice.com. To obtain the manual you will need the model number.

Emu Emulator X3 Software. This should be located under one of the seats. (usually the bench press seat) once you find the model number go to the web site listed above and go to the manuals section and input the model number. The manual is a free downlable and printable pdf file. The manual will contain the cable routing info. Tim Posted on Dec 30, 2009.

Pec Flyes Pec flyes effectively isolate your chest muscles, allowing you to work them with minimal involvement from your shoulder and arm muscles. Sit down in the right-hand bench. Place your forearms—elbows bend and fingers pointing up—against the cylindrical pads on either side of you. Bring your arms together in front of you, as if they were the covers of a book being closed. Hill Climb Racing Cheats Unlimited Coins Apk here. Return to the starting position and repeat. Leg Press The leg press works your glutes, quads and hamstrings.

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It's an unusual exercise to find on a home gym. Sit down in the same bench as for the chest exercises and place both feet on the leg press platform in front of you. Your knees should be bent at an angle no sharper than 90 degrees. Extend your legs, pressing the platform away from you.

Return to the starting position and repeat. Leg Extension Like pec flyes, the leg extension isolates one major mover from a set of muscles that typically work together—in this case, your quads. Sit down on the left-hand bench and drape your legs over the top pad on the leg attachment. Place your shins behind the bottom roller. Extend your legs, swinging the bottom of the attachment up and away from the Weider 8630 frame. Return to the starting position and repeat. Leg Curl Like the leg extension, the leg curl allows you to isolate a muscle group that normally works en concert with your other leg muscles: your hamstrings.

Stand facing the left-hand bench. Position one leg with your knee against the upper foam roller on the leg extension. Place your calf, just above the ankle, against the lower roller.

Bend that knee, curling your heel up toward your buttock on the same side. Return to the start and repeat for a full set before switching to the other side. Lat Pulldown The lat pulldown works every single major muscle in your back, along with your shoulders and the pulling muscles in your arms. Attach the lat pulldown bar to the high pulley, located above the left-hand bench. Sit on the bench, pulling the bar down with you.