Weider multi-station machines such as the Weider Pro 3650 are home gyms designed for total body training. The machines allow you to perform many variations of fundamental muscle-building movements. Each of the machines utilize weight stacks as a means for resistance while you perform the exercises.
Machine Vertical Chest Press
The machine vertical chest press builds the pectoralis major muscle of the chest. The exercise also works the front deltoids of the shoulders and the triceps of the upper arms. To perform the exercise, first sit on the vertical chest press station facing away from the machine and put your back up against the upright seat. Grab the hand grips using an overhand grip. Press the hand grips forward by extending your elbows and contracting your chest. Do not lock your elbows.
Seated Machine Reverse Grip Row
Seated machine reverse grip rows are a movement for the latissimus dorsi muscle of the back along with several other back muscles. The biceps of the upper arms are also involved. To execute the movement, begin by sitting on the vertical chest press station facing toward the machine. Hold the hand grips with an underhand grip. Keep your back straight throughout the movement. Bring the hand grips back by bending your arms. Then bring the hand grips forward to the beginning position.
Standing Machine Bar Reverse Pushdown
The standing machine bar reverse push-down builds the triceps of the upper arms. To perform the exercise, first stand in front of the lat pull-down station facing toward the machine. Grab the lat bar using an underhand grip at a distance that is a bit wider than shoulder-width. Position the lat bar at about lower chest level with your arms bent. Push the lat bar downward by extending your elbows. Return the lat bar up to the start.
Seated Machine Single-Leg Extension
Seated machine single leg extensions work the quadriceps muscle of the front thighs. To execute the movement, begin by sitting on the leg extension station facing away from the machine and put your back up against the upright seat. Position your right foot under the right foot roll pad with your right leg bent. Bring the right foot roll pad up by extending your right knee. Then bring the right foot roll pad back down. Repeat the movement with your left leg after you complete the reps with your right leg.
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