The Weider fitness line is named after Joe Weider, who is often referred to as the father of bodybuilding. Weider, along with his brother Ben, formed the International Federation of Bodybuilders. In 1939, Joe published the first edition of "Your Physique" magazine, which came to be the still popular "Muscle and Fitness." There is a complete line of Weider fitness equipment. You can do a full body workout in the comfort of your home with the Weider 8920 home gym. You will need to provide weight plates for resistance.
Step 1
Load the weight plates. Place the appropriate amount of weight for each exercise on the weight carriage at the back of the machine. Slide the weight plates on each side of the carriage.
Step 2
Perform leg extensions to work your thighs. Sit in the seat. Position your knees over the top set of foam rollers and your ankles under the lower set. Extend your legs until they are almost straight. Do not lock out your knees. Hold this position for a count before lowering. Keep the weight from setting all the way down until the very end of your work set. Complete 12 to 15 repetitions.
Step 3
Perform a chest press to work your chest, front shoulders and triceps. Sit in the seat. Place your hands on the top of the curved handlebar with your palms facing the floor. Push the weight about an inch, just enough to lift the plates off the carriage. Exhale as you press forward, extending your arms. Keep your chest up and out, don't allow it to concave. Stop the movement when your elbows still have a slight bend. Lower the weight slowly, keeping the weights off the carriage until you are done with your set. Complete 12 to 15 repetitions.
Step 4
Perform a lat pulldown to work your back and biceps. Stand over the seat and grab the lat pulldown bar above you. Position your hands slightly wider than shoulder width with an overhand grip. Sit down in the seat. Start with your arms straight above you. Pull your shoulder blades back and down to initiate the movement. Your elbows will follow, pulling the bar into your upper chest. Squeeze your back. Release the weight slowly. Complete 12 to 15 repetitions.
Step 5
Repeat the above three exercises two more times, for a total of three circuits.
Things You'll Need
- Weight plates
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