Weider home gyms such as the door-mounted X-Factor and the free-standing X-Factor are designed to provide you a wide variety of exercises for the upper body, core and lower body. The cable pulleys allow for a full range of motion during execution of each movement. Also, the cable pulleys allows for a quick switch from one movement to another. Each X-Factor machine includes up to 210 lbs. of resistance so you can progressively strengthen your muscles. Those who want to increase the total amount of resistance can add resistance tubes to the machine to get over 300 lbs. of resistance.
Cable Squat to Overhead Press
Step 1
Stand facing away from the machine and hold each of the handles attached to the low cable pulleys with an overhand grip. Position your feet at a distance slightly wider than shoulder-width apart and hold the handles over the sides of your shoulders with your arms bent.
Step 2
Bring your hips downward by bending your legs until your thighs are about parallel to the floor and simultaneously raise the handles upward by extending your arms.
Step 3
Bring your hips back up by extending your legs and simultaneously lower the handles down to the starting position.
Lunge with One-Arm Cable Curl
Step 1
Stand facing away from the machine and grab the right handle attached to the lower cable pulley with your right hand using an underhand grip and your arm extended down by the right side of your body.
Step 2
Lunge forward with your left leg, placing your left foot down on the ground in front you and lowering your hips by bending your knees, while also lifting the right handle towards your right shoulder by bending your right arm.
Step 3
Return your left leg to the initial point and raise your hips back up by extending your knees, while also lowering the right handle down by extending your right arm.
Plank with One-Arm Cable Extension
Step 1
Put your hands on the floor in front of the machine, kick your legs back and put the toes of your feet on the floor. Keep your hips and knees off the floor during the movement. Hold the right handle attached to the low cable pulley with your right hand in an overhand grip, bend your right arm and position your right elbow by the right side of your torso.
Step 2
Bring the right handle back and away from the machine by extending your right arm.
Step 3
Bring the right handle towards the machine by bending your right arm. After completing the target number of reps with the right arm, repeat the movement with the left arm.
Member Comments