ProForm PFB38030 user manual Cooling Down, Staying Motivated, Muscle Chart

Rest for a short period of time after each set. The ideal resting periods are:

•Rest for three minutes after each set for a muscle building workout.

•Rest for one minute after each set for a toning work- out.

•Rest for 30 seconds after each set for a weight loss

workout.

Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise.

COOLING DOWN

End each workout with 5 to 10 minutes of stretching. Include stretches for both your arms and legs. Move

slowly as you stretch and do not bounce. Ease into each stretch gradually and go only as far as you can without strain. Stretching at the end of each workout is an effective way to increase flexibility.

STAYING MOTIVATED

For motivation, keep a record of each workout. The chart on pages 17–19 of this manual can be photo- copied and used to schedule and record your work- outs. List the date, the exercises performed, the resist- ance used, and the numbers of sets and repetitions completed. Record your weight and key body meas- urements at the end of every month. Remember, the key to achieving the greatest results is to make exer- cise a regular and enjoyable part of your everyday life.

			MUSCLE CHART
		O	A.	Sternomastoid (neck)
A
		P	B.	Pectoralis Major (chest)
	L		C.	Biceps (front of arm)
B		Q
			D.	Obliques (waist)
		R	E.	Brachioradials (forearm)
C			F.	Hip Flexors (upper thigh)
D		S	G.	Abductor (outer thigh)
			H.	Quadriceps (front of thigh)
E		T	I.	Sartorius (front of thigh)
			J.	Tibialis Anterior (front of calf)
F	M	U	K.	Soleus (front of calf)
			L.	Anterior Deltoid (shoulder)
G	N		M.	Rectus Abdominus (stomach)
H			N.	Adductor (inner thigh)
		V	O.	Trapezius (upper back)
I		W	P.	Rhomboideus (upper back)
			Q.	Posterior Deltoid (shoulder)
J		X	R.	Triceps (back of arm)
			S.	Latissimus Dorsi (mid back)
K			T.	Spinae Erectors (lower back)
			U.	Gluteus Medius (hip)
			V.	Gluteus Maximus (buttocks)
			W.	Hamstring (back of leg)
			X.	Gastrocnemius (back of calf)

16