Weider home fitness products are marketed by Icon Health and Fitness, Inc. and are mainly sold through third-party retailers like Sears, Walmart and Kmart. Weider's line of weight benches are designed as multi-exercise work stations to be used in conjunction with barbells, dumbbells and other free weights. The type of exercises you can accomplish vary depending on the model of weight bench you are using.
Features
The Weider weight bench you use will have more or less exercises available depending on the model. However, most of the company's weight benches include fixed uprights that can be used for bench press and curl exercises. Most of the machines also come with some type of leg developer extension at the end of the bench, which is used for leg curls and calf exercises. The bench portion of the machine can be adjusted to multiple positions to suit best suit your fitness routine.
Types
On basic Weider weight bench models, such as the Weider 220 Pro, workouts focus on upper body development exercises like the bench press, dumbbell press, military presses and inclined bench press. More advanced models, such as the 220 Olympic, 256 Pro and 290 W, add attachments and weight racks so you can accomplish butterfly curls, preacher curls, squats and lat pull-downs for a more complete workout.
Function
According to the fitness guide packaged with every model of Weider weight bench, four types of workouts can be accomplished on this equipment: muscle building, toning, weight loss and cross training. During a muscle building workout, you should select five or six exercises and then perform three sets of eight repetitions for each exercise. Push your muscles to failure to achieve the most benefits. Toning and weight loss routines should have six to 10 exercises using less weight for each exercise while adding more repetitions per set. Cross training routines alternate between strength building and aerobic workouts.
Considerations
When choosing a workout routine to use on your Weider weight bench, design a program that utilizes the capabilities of your model and will best help you achieve your fitness goals. The routine you use should have variation from workout to workout to prevent you from becoming bored. Weider also advises documenting your workouts so you know the maximum weight, sets and repetitions you have accomplished in the past for a particular exercise.
Warning
Always allow a day of rest between workouts on a particular muscle group when using the Weider weight bench. The rest time allows your muscles to recover and grow. It is also advised that you always use proper form when executing a repetition. Inefficient form when lifting free weights causes you to burn excess energy and can lead to injury. Reduce the amount of weight you are lifting if a set becomes too difficult to complete.
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