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The Best Workout Routine for a Weider Pro 4900

by
author image Jolie Johnson
Based in Austin, Texas, Jolie Johnson has been in the fitness industry for over 12 years and has been writing fitness-related articles since 2008 for various websites. She received her Bachelor of Arts in English and philosophy from the University of Illinois.

The Weider Pro 4900 is an in-home strength-training system with three separate workout areas and two weight stacks. It offers up to 327 lbs. of resistance on the leg press and up to 260 lbs. on the other stations. You can do dozens of exercises on the Weider Pro 4900, so develop a workout routine to best meet your training goals.

Exercises

The Weider 4900 Pro has a leg press, chest press, leg extension, butterfly arms, lat pulldown, ab pulley, dip assist and pullup bars. In addition to all these built-in stations, it also has low and high pulley stations, which allow you to do an almost unlimited number of upper- and lower-body exercises. Use the lat bar, D-handle, extension chain and ab strap attachments on the high and low pulley to do exercises like squats, hamstring curls, hip extensions, triceps pulldowns and bicep curls.

Workout Design

The American College of Sports Medicine recommends strength-training two times per week. Do eight to 10 exercises, eight to 12 repetitions of each exercise. These guidelines are for healthy adults under age 65 who want to improve their general fitness level. Design your workout around compound exercises, such as squats, leg presses, lat pulldowns and chest presses. These multijoint exercises target more than one muscle group, making them more efficient than single-joint exercises like bicep curls.

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Set and Rep Scheme

If you are training for a specific purpose, such as increasing your muscle strength or size, adjust your workout on the Weider gym to best meet this goal. To increase muscle size, the National Strength and Conditioning Association recommends doing three to 10 sets per exercise, eight to 12 repetitions each. If your goal is to increase muscle strength, do three to five sets per exercise, four to six repetitions each. The Weider 4900 Pro provides enough resistance for most trainers to fatigue a muscle group within these repetition ranges.

Considerations

The best workout on the Weider 4900 Pro is one that you can stick to regularly and that helps you achieve your training goals. Make sure recovery is a part of your program; don't work the same muscle group two days in a row. If you work out your full body in one session, take one to two days off after a workout. Otherwise, split your workout and train your upper body one day and your lower body the next.

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References

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