Stand facing out, straddle the bench and grab the lat pull-down bar on each end. Sit down and bring bar under the chin, elbows bent. Then straighten the arms, forming a V-shape using a full range of motion. Repeat for 8-12 repetitions. The Weider 8530 manual recommends removal of the lat pull-down bar after completing the exercise.
Still seated, grab the butterfly bars from behind with elbows bent, arms facing out, forearms on the pad for presses. Press the elbows together and then out again using a full range of motion. Do 8-12 repetitions.
Next, do an arm press exercise. Grab the handles with hands facing down. Pull the arms into the body and then out using a full range of motion. Do 8-12 repetitions.
For leg raises, place the tops of your feet behind the foot pads, knees under the knee pads, and raise and lower your legs vertically. Do 8-12 repetitions.
Moving to the squat station, adjust the weight plates to the desired weight. Bending your knees, place your shoulders underneath the pads. Straighten and bend your knees in a squatting position for 8-12 repetitions.
The final station is for vertical knee raises (VKR), an abdominal exercise. Facing out, grab the handles, elbows on arm pads and head and neck on the head pad. Bring your knees into your belly and out again, keeping the knees bent. The feet should remain off the floor until all repetitions are completed. Do 20 repetitions.
Do three sets of each exercise for a total body workout. Moving at a steady pace through the sets helps to maintain a target heart rate, increasing cardiovascular endurance.