Weider Pro 6900 Home Gym Weight System Exerciser Manual

Weider Pro 6900 Home Gym Weight System Exerciser

BEFORE YOU BEGIN

• Thank you for selecting the versatile WELDER PRO® 6900 weight system. The weight system offers a selection of weight stations designed to develop every major muscle group of the body. Whether your goal is to tone your body, build dramatic muscle size and
  strength, or improve your cardiovascular system, the weight system will help you to achieve the specific results you want.
• For your benefit, read this manual carefully before using the weight system. If you have questions after reading this manual, please see the front cover of this manual. To help us assist you, note the product model number and serial number before contacting us. The model number and the location of the serial number decal are shown on the front cover of this manual.
• Before reading further, please review the drawing below and familiarize yourself with the parts that are labeled.

PART IDENTIFICATION CHART

• Refer to the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is the key number of the part, from the PART LIST near the end of this manual.
• IMPORTANT: If you cannot find a part in the hardware kit, check to see if it has been preassembled. If a part is missing, please call 1-877-992-5999. To avoid damaging parts, do not use power tools for assembly.

ASSEMBLY

To make assembly easier, carefully read the following information and instructions:

• Assembly requires two persons.
• Because of its weight and size, assemble the weight system in the location where it will be used. Make sure that there is enough clearance to walk around the weight system.
• Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed.
• For help identifying small parts, use the PART IDENTIFICATION CHART on page 5
• The following tools (not included) may be required for assembly:
  • two adjustable wrenches
  • one rubber mallet
  • one standard screwdriver
  • one Phillips screwdriver
• Assembly may be more convenient if you have a socket set, a set of open-end or closed-end wrenches, or a set of ratchet wrenches.

The Four Stages of the Assembly Process

• Frame Assembly–You will begin by assembling the base and the uprights that form the skeleton of the weight system.
• Arm Assembly–During this stage you will assemble the arms and the leg lever.
• Cable Assembly–During this stage you will attach the cables and pulleys that connect the arms to the weights.
• Seat Assembly–During the final stage you will assemble the seat and the backrest

Frame Assembly

1. To make assembly easier read the information on the page 6 before you begin. Attach the Foot Plate (38) to the Base (1) with an M10 x 130mm Bolt (72) and an M10 Locknut (56). Do not overtighten the Locknut; the Foot Plate must pivot easily.
2. Attach the Weight Guides (21) and the Base (1) to the Stabilizer (2) with two M10 x 67mm Bolts (71), two M10 Washers (57), and two M10 Locknuts (56). Do not tighten the Locknuts yet.
3. Attach the Upright (3) to the Base (1) with two M8 x 63mm Carriage Bolts (87) and two M8 Locknuts (58). Do not tighten the Locknuts
   yet.
4. Attach the Front Leg (7) to the Base (1) with two M8 x 63mm Carriage Bolts (87) and two M8 Locknuts (58). Do not tighten the Locknuts yet.

Arm Assembly

1. Attach the two Arm Pins (40) to the Pivot Frame (5) with two M4 x 20mm Self-tapping Screws (69). See the inset drawing, insert the Arm Pins (40) into the indicated holes in the Upright (3).
2. Apply grease to an M10 x 51mm Bolt (66). Attach a Cable Pivot (39) to the Left Arm (10) with the M10 x 51mm Bolt (66) and an M10
   Locknut (56). Do not overtighten the Locknut the Cable Pivot must pivot easily. Wet the inside of a Large Foam Pad (42) with soapy water. Slide the Large Foam Pad onto the Left Arm (10). Attach a Handle (11) to the Left Arm (10) with two M10 x 25mm Button Screws (77) and two M10 Washers (57). Assemble the Right Arm (9) in the same way.
3. Apply grease to an M10 x 86mm Carriage Bolt (67) and to two Arm Bushings (44). Attach the Left Arm (10) to the Pivot Frame (5)
   with the M10 x 86mm Carriage Bolt (67), a Carriage Bolt Bushing (20), the two Arm Bushings (44), an M10 Washer (57), and an
   M10 Locknut (56), Do not overtighten the Locknut; the Left Arm must pivot easily. Attach the Right Arm (9) to the Pivot Frame (5) in the same way.

Cable Assembly

1. See the CABLE DIAGRAM on page 24 to identify the cables as you assemble them. identify the Arm Cable (54). Apply grease to an M8 x 22mm Shoulder Bolt (65). Attach the Arm Cable (54) to the left Cable Pivot (39) with the M8 x 22mm Shoulder Bolt (65) and an M8 Locknut (58).
2. Identify the two V-pulleys (46), the nine Thick Pulleys (not shown), and the two Thin Pulleys(not shown). Route the Arm Cable (54) over a V-pulley (46). Attach the V-pulley (46), a Large Cable Trap (50), two Full Guards (41), and an M10 Washer (57) to the Upright (3) with an M10 x 63mm Bolt (75) and an M10 Locknut (56). Make sure that the Large Cable Trap (50) is oriented to hold the Arm Cable (54) in the groove of the V-pulley (46).

Seat Assembly

1. Attach the Backrest (16) to the Backrest Frame (61) with two M6 x 16mm Screws (62), an M6 x 32mm Screw (64), and an M6 Washer (82). Insert the Backrest Frame (61)into the Upright (3) and tighten a Long Knob (91) into the Upright and one of the holes in the Backrest Frame.
2. Attach the Seat (15) to the Seat Frame (73) with four M6 x 16mm Screws (62). Insert the Seat Frame (73) into the Seat Tube (6) and tighten a Long Knob (91) into the Seat Tube and one of the holes in the Seat Frame.

WEIGHT RESISTANCE CHART

• The chart below shows the approximate weight resistance at each exercise station. The numbers in the left column refer to the 12.5-1b. weights. Note: The weight resistance shown for the butterfly arm station is for each arm. The actual resistance at each station may vary due to differences in individual weights as well as friction between the cables, pulleys, and weight guides
• Note: 1 lb. = 0.45 kg 23

CABLE DIAGRAM

• The drawings below shows the proper routing of the cables. The numbers in each drawing show the proper route of that cable. Use the drawings to make sure that the cables, cable traps, and guards are assembled correctly. If the cables are not assembled correctly, the weight system will not function properly and damage may occur. Make sure that the cable traps do not touch or bind the cables.

MAINTENANCE

• Make sure that all parts are properly tightened each time the weight system is used. Replace any worn parts immediately. To clean the weight system, use a damp cloth and a mild, non-abrasive detergent; do not use solvents to clean the weight system.

TIGHTENING THE CABLES

• Woven cable, the type of cable used on the weight system, can stretch slightly when it is first used. If there is slack in the cables before resistance is felt, the cables should be tightened. To tighten the cables, first insert the weight pin into the middle of the weight stack. Slack can be removed from the cables several ways:
  • See the inset drawing. Tighten the M8 Locknut (58) that connects the end of the Low Cable (53) to the U-bracket (45). Remove the M10 Locknut (56) and the M10 x 51mm Bolt (66) from the two Half Guards (43), the U-bracket (45), the Small Cable Trap (51), and the Thick Pulley (48).
  • Reattach the Thick Pulley (48), Small Cable Trap (51), and Half Guards (43) to the other hole in the U-bracket (45). Make sure that the Small Cable Trap is in the proper position and that the Low Cable (53) and the Thick Pulley move smoothly.
  • Loosen the M12 Nut (84) on the High Cable (55). Tighten the High Cable (55) into the Weight Selector (24) until the slack is removed from the High Cable. Then, retighten the M12 Nut (84) against the Large Washer (85).
• Do not overtighten the cables. If the cables are overtightened, the top weight will be lifted off the weight stack. If a cable tends to slip off the pulleys often, it may have become twisted. Remove the cable and reinstall it. If the cables need to be replaced, see the back cover of this manual.

EXERCISE GUIDELINES

FOUR TYPES OF STRENGTH WORKOUTS

Note: A “repetition” is one complete cycle of an exercise, such as one sit-up. A “set” is a series of repetitions.

• Muscle Building-Work your muscles near their maximum capacity and progressively increase the intensity of your exercise. Adjust the intensity level of an individual exercise as follows:
  • Change the amount of resistance used.
  • Change the number of repetitions or sets performed. Use your own judgment to determine the amount of resistance that is right for you. Begin with 3 sets of 8 repetitions for each exercise you perform. Rest for 3 minutes after each set. When you can complete 3 sets
    of 12 repetitions without difficulty, increase the amount of resistance.
• Toning-Tone your muscles by working them to a moderate percentage of their capacity, Select a moderate amount of resistance and increase the number of repetitions in each set. Complete as many sets of 15 to 20 repetitions as possible without discomfort, Rest for 1 minute after each set. Work your muscles by completing more sets rather than by using high amounts of resistance.
• Weight Loss-To lose weight, use a low amount of resistance and increase the number of repetitions in each set, Exercise for 20 to 30 minutes, resting for a maximum of 30 seconds between sets.
• Cross Training-Combine strength training and aerobic exercise by following this type of program:
  • Strength training workouts on Monday, Wednesday, and Friday.
  • 20 to 30 minutes of aerobic exercise on Tuesday and Thursday.
  • One full day of rest each week to give your body time to regenerate.

WORKOUT GUIDELINES

Familiarize yourself with the equipment and learn the proper form for each exercise. Use your own judgment to determine the appropriate length of time for each workout, and the numbers of repetitions and sets to complete. Progress at your own pace and be sensitive to your body’s signals. Follow each workout with at least one day of rest.

• Warming Up-Start with 5 to 10 minutes of stretching and light exercise, A warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.
• Working Out– Include 6 to 10 different exercises in each workout. Select exercises for every major muscle group, emphasizing areas that you want to develop. To give balance and variety to your workouts, vary the exercises from workout to workout.
• Cooling Down-Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your muscles and helps to prevent post-exercise problems.

EXERCISE FORM

• Move through the full range of motion for each exercise and move only the appropriate parts of the body. Perform the repetitions in each set smoothly and without pausing. The exertion stage of each repetition should last about half as long as the return stage.
• Exhale during the exertion stage of each repetition and inhale during the return stroke. Never hold your breath. Rest for a short period of time after each set:
  • Muscle Building–Rest for three minutes after each set.
  • Toning–Rest for one minute after each set.
  • Weight Loss–Rest for 30 seconds after each set.

STAYING MOTIVATED

• For motivation, keep a record of each workout. Write the date, the exercises performed, the resistance used, and the numbers of sets and repetitions completed.
• Record your weight and key body measurements once a month. To achieve good results, make exercise a regular and enjoyable part of
  your life.

PART LIST-Model No. 831.14922.0

Key No. Qty. Description

1. 1 Base 50
2. 1 Stabilizer
3. 1 Upright
4. 1 Top Frame
5. 1 Pivot Frame
6. 1 Seat Tube
7. 1 Front Leg
8. 1 Leg Lever
9. 1 Right Arm
10. 1 Left Arm
11. 2 Handle
12. 1 Square Plate
13. 1 Curl Post
14. 1 Curl Pad
15. 1 Seat
16. 1 Backrest
17. 1 Left Shroud
18. 1 Right Shroud
19. 4 Shroud Support
20. 2 Carriage Bolt Bushing
21. 2 Weight Guide
22. 10 Weight
23. 1 Weight Selector Cap
24. 1 Weight Selector
25. 1 Short Knob
26. 1 Weight Pin
27. 2 Weight Bumper
28. 4 Small Foam Pad
29. 1 Pad Tube
30. 8 50mm Round Inner Cap
31. 3 50mm Square Inner Cap
32. 1 38mm Square Outer Cap
33. 17 M4 Washer
34. 4 Pad Cap
35. 1 Lat Bar
36. 2 Handgrip
37. 3 Cable Clip
38. 1 Foot Plate
39. 2 Cable Pivot
40. 2 Arm Pin
41. 4 Full Guard
42. 2 Large Foam Pad
43. 8 Half Guard
44. 4 Arm Bushing
45. 1 U-bracket
46. 2 V-pulley
47. 2 Thin Pulley
48. 9 Thick Pulley
49. 12 M4.2 x 16mm Self-tapping Screw
50. 2 Large Cable Trap
51. 1 Small Cable Trap
52. 8 13mm Spacer
53. 1 Low Cable
54. 1 Arm Cable
55. 1 High Cable
56. 22 M10 Locknut
57.  22 M10 Washer
58. 11 M8 Locknut
59. 5 M8 Washer
60. 1 Leg Bumper
61. 1 Backrest Frame
62. 8 M6 x 16mm Screw
63. 1 Double U-bracket
64. 1 M6 x 32mm Screw
65. 2 M8 x 22mm Shoulder Bolt
66. 3 M10 x 51mm Bolt
67. 2 M10 x 86mm Carriage Bolt
68. 4 M8 x 65mm Bolt
69. 3 M4 x 20mm Self-tapping Screw
70. 2 20mm x 40mm Inner Cap
71. 9 M10 x 67mm Bolt
72. 1 M10 x 130mm Bolt
73. 1 Seat Frame
74. 2 M10 x 25mm Bolt
75. 2 M10 x 63mm Bolt
76. 1 M10 x 64mm Bolt Set
77. 4 M10 x 25mm Button Screw
78. 4 M4 x 12mm Screw
79. 1 M10 x 77mm Bolt
80. 1 Handle Strap
81. 4 M10 x 46mm Bolt
82. 1 M6 Washer
83. 1 Chain
84. 1 M12 Nut
85. 1 Large Washer
86. 2 11mm Spacer
87. 4 M8 x 63mm Carriage Bolt
88. 1 Lock
89. 1 Lock Pin
90. 2 Shroud Clamp
91. 2 Long Knob
92. 2 50mm Square Outer Cap
93. 2 25mm x 40mm Thick Inner Cap
94. 2 25mm x 40mm Thin Inner Cap
    • User’s Manual
    • Exercise Guide
    • Grease Packet
    • Assembly Tool
    • Note: Specifications are subject to change without notice. For information about ordering replacement parts, see the back cover of this manual. *These parts are not illustrated, if a part is missing, please call 1-877-992-5999.

EXPLODED DRAWING A-Model No. 831.14922.0

EXPLODED DRAWING B-Model No. 831.14922.0

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Weider Pro 6900 Home Gym Weight System Exerciser-FAQs