How to Lose a Lot of Fat & Put on Lean Mass

LToTheYnn /Foter

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Keywords: HIIT, high intensity interval training, weight loss, fat loss, exercise, fitness

What Kind of Lifts Should You Do If You Just Want to Tone?

Posted January 14th, 2012 in anatomy & physiology, fitness & exercise by susan
Judy ** /Foter

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Secrets of a Fitness Guru

Posted January 13th, 2012 in fitness & exercise, recreation by Doral
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How to Assemble a Weider 8510

Posted January 13th, 2012 in fitness & exercise, how-to, recreation by susan

Article Refused by Demand Studio. Editorial reason available by requesting copied instructions from the author.

Krzysztof Urbanowicz /Foter

(In other words, there is a documented hysterical exchange between the author and an addled editor who most likely requires instructions on how to find his posterior.)

Skill

Moderately Challenging

Things You’ll Need

2 adjustable wrenches
1 standard screwdriver
1 phillips screwdriver
1 rubber mallet
Lubricant (grease, petroleum jelly, etc.)
Soapy water
Part identification chart

Introduction

Joe Weider is a well-known name in the fitness world and his company, founded in 1936, has been involved in many aspects of fitness. One line of his better-known products are home gyms that allow individuals to complete full-body workouts. Using the Weider 8510, you can perform basic back, chest, arm and leg exercises using varying weights at home and without the expense of a gym membership. If you have lost your original manual or acquired your Weider 8510 secondhand, directions are available for the machine’s assembly.

Frame Assembly

Step 1

Print the Weider 8510 manual and assembly instructions at dl.owneriq.net if you have lost your manual or acquired the equipment secondhand.

Step 2

Read the instructions completely before beginning assembly. Set aside the Part List on Page 22 and the diagrammed model on Page 23 to refer to as needed.

Step 3

Push the 2-inch square outer cap onto each end of the stabilizer. Push a 2-inch square inner cap into the end of the base. Push two 5/16 inch-by- 2 3/4 inch carriage bolts up through the stabilizer. Push two 5/16 inch-by-2 1/2 inch carriage bolts up through the base.

Step 4

Slide the end of the Base (4) opposite the flat flanged end onto the 5/16” x 2 3/4” Carriage Bolts (14) in the Stabilizer (5). Slide the Rear Upright (56) onto the Carriage Bolts. Hand tighten a 5/16” Nylon Locknut (3) onto each Carriage Bolt.
The high side of the bracket on the Rear Upright must be on the side opposite the flat flanged end of the base. Do not tool tighten the locknuts yet.

Step 5

Slide the Front Upright (42) onto the 5/16” x 2 1/2” Carriage Bolts (1) in the Base (4).
Hand tighten a 5/16” Nylon Locknut (3) onto each Carriage Bolt. Do not tool tighten the locknuts yet.

Step 6

Push a 1” Square Inner Cap (65) into the Front Upright (42).

Step 7

Push a 2” Square Inner Cap (27) into each end of the Top Frame (55). Push a 1 3/4” Square Inner Cap (44) into each end of the crossbar on the Top Frame. Push two 1” Round Inner Caps (49) into the top of the crossbar.

Step 8

Affix the Top Frame (55) to the Front Upright (42) and the Rear Upright (56) with four 5/16” x 2 3/4” Bolts (11), four 5/16” Flat Washers (8), and four 5/16” Nylon Locknuts (3).

Step 9

Tool tighten all nylon locknuts inserted into the assemby to this point.

Step 10

Set two Weight Bumpers (19) onto the middle bracket on the Base (4) to align with the pin groove holes.

Step 11

Stack six Weights (25) on the Weight Bumpers (19). Ensure all of the Weights
are aligned so the pin grooves are on the same side.

Step 12

Push the Weight Tube Bumper (64) into the end of the Weight Tube (63). Insert the
Weight Tube into the stack of Weights (25). Ensure the pins on the Weight Tube are
resting in the pin grooves in the upper Weight.

Step 13

Apply lubricant or grease to the insides of the holes in the Top Weight (76). Set the Top Weight onto the stack of Weights (25) already assembled.

Step 14

Insert both of the Weight Guides (62) into the stack of Weights (25). Be sure that the holes in the Weight Guides are at the top of the rods.

Step 15

Affix the upper ends of the Weight Guides (62) to the Top Frame (55) with the 5/16” x 6” Bolt (60), two 1/2” x 3/4” Spacers (61), and a Nylon Locknut (3). Ensure the Pulley Bracket (20) is in front of the right Weight Guide toward the unattached end of the rod.

Arm Assembly

Step 1

Push a 1” x 7/8” Plastic Bushing (75) onto each welded spacer on the Press Frame (17). Forcefully slide the Press Frame into place on the Base (4). The Plastic Bushings should fit onto each end of the indicated tube in the Base. Ensure the pulleys are on the inside of the Press Frame.

Step 2

Apply lubricant to the 3/8” x 8” Bolt (59). Affix the Press Frame (17) to the Base (4) with the 3/8” x 8” Bolt and a 3/8” Nylon Locknut (21).

Step 3

Push a 1 3/4” Square Inner Cap (44) into the top of a Press Arm (46). Push a 1” Round Inner Cap (49) into each end of the handle on the Press Arm. Affix the Press Arm to one side of the Press Frame (17) with two 5/16” x 2 1/2” Bolts (22) and two 5/16” Nylon Locknuts (3). Assemble the second Press Arm (46) in the
same manner.

Step 4

Identify the Right Arm (48) and the Left Arm (47). Note the position of the welded bracket on each Arm as a means for identification. The Right Arm (48) has a welded bracket on the end of the upper arm that has a longer length of bracket on the right side.

Step 5

Apply lubricant to both axles on the Top Frame (55). Slide the Right Arm (48) onto the right axle. Using the rubber mallet, tap two 1” Retainers (69) and a 1” Round
Cover Cap (70) onto the right axle. Ensure the teeth on the Retainers bend toward the Cover Cap. Attach the Left Arm (47) using an identical procedure.

Step 6

Push 1 3/4” Square Inner Caps (44) into the lower ends of the Right and Left Arms (47,48). Wet each lower end of each Arm with soapy water. Slide a 10” Pad (45) onto the lower end of each Arm.

Cable & Pulley Assembly

Step 1

Find the Long Cable (23). Wind the Long Cable around the top 3 1/2” Pulley (15) attached to the Top Frame (55). Ensure the end of the Cable with the ball is on the
side of the Pulley away from the apparatus and that the Cable is between the Pulley and the hook. Tighten the 3/8” x 3 3/4” Bolt (71) and the 3/8″ Nylon Locknut.

Step 2

Wind the Long Cable (23) around a “V”-Pulley (6). Attach the “V”-Pulley and a Long Cable Trap (50) to the bracket behind the attached arms on the Front Upright (42) with a 3/8” x 2 1/2” Bolt (7) and a 3/8” Nylon Locknut (21). Ensure the Long Cable Trap is positioned to hold the Cable in place.

Step 3

Wind the Long Cable (23) around the “V”-Pulley (6) on the Left Arm (47). Ensure
the Cable is in the groove of the Pulley and that the Long Cable Trap (50) is positioned to hold the Cable in place. Tighten the 3/8” x 2 1/2” Bolt (7) and the 3/8” Nylon Locknut

Step 4

Wind the Long Cable (23) around the “V”-Pulley (6) on the Right Arm (48). Ensure the Cable is in the groove of the “V”-Pulley and that the Long Cable Trap (50) is turned to hold the Cable in place. Tighten the 3/8” x 2 1/2” Bolt (7) and the 3/8” Nylon Locknut.

Step 5

Wind the Long Cable (23) around the 3 1/2” Pulley (15) attached to the Pulley Bracket (20). Ensure the Cable is in the groove of the Pulley and that the Cable
Trap (66) is turned to hold the Cable inplace. Tighten the 3/8” x 2” Bolt (12) and the 3/8” Nylon Locknut. Ensure the 5/16” x 5” Bolt (68) is tightened properly and that the Pulley Bracket (20) is freely movable.

Step 6

Affix a 3 1/2” Pulley (15) and a Cable Trap (66) to the
hole closest to the open end of the “U” in the Long “U”-Bracket (57) with a 3/8” x
2” Bolt (12) and a 3/8” Nylon Locknut (21). Ensure the Cable Trap is inside the “U”-Bracket. Note: Wind the Long Cable (23) around the 3 1/2” Pulley (15) and through the Long “U”-Bracket (57). Ensure the Cable is in the groove of the Pulley and that the Cablevand Pulley move smoothly.

Step 7

Wind the Long Cable (23) around the 3 1/2” Pulley (15) attached to the bracket on the Top Frame (55). Tighten the 3/8” x 2” Bolt (12) and the 3/8” Nylon Locknut (21). Ensure the Cable is in the groove of the Pulley and that the Cable move smoothly.

Step 8

Remove the 3/8” Nylon Locknut (21), the Spacer, and the Pulley from the 3/8” x 3 3/4” Bolt (71) as the 5/8” x 9/16” Spacer (73) has been preattached on the outside of the 3 1/2” Low Pulley (77) for shipping purposes. Remove the 3/8” Nylon Locknut (21), the Spacer, and the Pulley from the 3/8” x 3 3/4” Bolt (71). Do
not remove the Bolt. Reattach the 3 1/2” Low Pulley (77), with the 5/8” x 9/16” Spacer (73) between the Pulley and the Press Frame (17). Do not tighten the 3/8” Nylon Locknut (21) yet. Be sure that the 3/8” x 3 3/4” Bolt (71), the 3/8” Flat
Washer (9), the 5/8” x 9/16” Spacer (73), the 3 1/2” Low Pulley (77), and the 3/8”
Nylon Locknut (21) are on the inside of the “U” bar.

Step 9

Find the Short Cable (58). Wind the Short Cable (58) under the 3 1/2” Low Pulley
(77). Ensure the end of the Cable with the ball is on the “away” side of the Press Frame (17) and that the Cable is between the Pulley and the crossbar on the Press Frame. Tighten the 3/8” Nylon Locknut (21) and the 3/8” x 3 3/4” Bolt.

Step 10

Wind the Short Cable (58) around the 3 1/2”Pulley (15) attached to the lower hole in the Front Upright (42). Ensure the Cable Trap (66) is turned to hold the Cable in place. Tighten the 3/8” Nylon Locknut (21) and the 3/8” x 3 3/4” Bolt (71).

Step 11

Wind the Short Cable (58) around the 3 1/2” Pulley (15) attached to the upper hole in the Press Frame (17). Ensure the Cable Trap (66) is turned to hold the Cable in place and that the Cable is routed around the Pulley. Tighten the 3/8” Nylon
Locknut (21) and the 3/8” x 3 1/2” Bolt.

Step 12

Wind the Short Cable (58) around the 3 1/2” Pulley (15) attached to the upper hole in the Front Upright (42). Ensure the Cable Trap (66) is turned to hold the Cable in place and that the Cable is routed around the Pulley. Tighten the 3/8” Nylon Locknut (21) and the 3/8” x 3 3/4” Bolt (71).

Step 13

Affix the end of the Short Cable (58) to the Long “U”-Bracket (57) with a 1/4” Nylon Locknut (2) and a 1/4” Flat Washer (10). Do not completely tighten the Nylon Locknut. Thread it onto the end of the Cable so only a couple of threads are
showing above the nut.

Step 14

Affix the Long Cable (23) to the Small “U”-Bracket (67) with a 1/4” Nylon Locknut (2) and a 1/4” Flat Washer (10). Do not completely tighten the Nylon Locknut. Thread it onto the end of the Cable so only a couple of threads are
showing above the nut. Attach the Small “U”-Bracket (67) to the Weight Tube (63) with the 5/16” x 1 3/4” Bolt (72) and a 5/16” Nylon Locknut (3).

Seat Assembly

Step 1

Affix the Backrest (41) to the Front Upright (42) with two 1/4” x 2 1/2” Screws (43) and two 1/4” Flat Washers (10).

Step 2

Push a 1 1/2” Square Inner Cap (32) into the Seat Frame (36).

Step 3

Push the 1/4” x 2” Carriage Bolt (38) into the center hole in the Seat Plate (37). Affix the Seat Plate to the Seat (13) with two 1/4” x 1/2” Screws (18).

Step 4

Push the 1/4” x 2” Carriage Bolt (38) into the outer hole in the Seat Frame (36).
Tighten a 1/4” Nylon Locknut (2) with a 1/4” Flat Washer (10) onto the Carriage Bolt. Affix the other end of the Seat (13) to the Seat Frame (36) with a 1/4” Flat Washer (10) and the 1/4” x 2” Screw (24).

Step 5

Push a 1 1/2” Square Inner Cap (32) into the Leg Lever (29).

Step 6

Apply lubricant to the 5/16” x 2 1/4” Bolt (33). Affix the Leg Lever (29) to the Seat Frame (36) with the 5/16” x 2 1/4” Bolt and a 5/16” Nylon Locknut (3). Do not overtighten the Nylon Locknut. The Leg Lever must pivot freely.

Step 7

Push the 5/16” x 2” Eyebolt (35) into the Leg Lever (29) from the interior of the apparatus outward. Tighten a 5/16” Nylon Locknut (3) with a 5/16” Flat
Washer (8) onto the Eyebolt.

Step 8

Set the Seat Frame (36) on the top pin in the Front Upright (42). Attach the Seat
Frame to the Front Upright with a 5/16” x 2 3/4” Carriage Bolt (14) and the Seat Knob (40).

Step 9

Push 3/4” Round Inner Caps (34) into the ends of both 12 1/2” Pad Tubes (28).

Step 10

Push one 12 1/2” Pad Tube (28) into the Seat Frame (36). Slide a 5 1/2” Pad (30) onto each end of the Pad Tube.

Step 11

Place the other 12 1/2” Pad Tube (28) into the Leg Lever (29). Slide a 5 1/2” Pad (30) onto each end of the Pad Tube.

Step 12

Ensure all parts have been properly tightened. Before using, pull each cable a few times to be sure that the cables move smoothly over the pulleys.

Tips

Contact the Customer Hot Line at (800) 225-0653, from 6 a.m. to 6 p.m. MST Monday through Friday with any assembly questions.

Warnings

Read all warnings and instructions in the manual before beginning assembly or using the assembled equipment.

Key Concepts

  • Weider 8510 assembly
  • Weider exercise equipment
  • assembling Weider 8510

References

Resources (Further Reading)

Live to Win! My Workout Routine

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triceps, underarm
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