Weider 831.150300 user manual Cooling Down, Staying Motivated, Muscle Chart

Page 13

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. List the date, the exercises performed, the resistance used, and the numbers of sets and repetitions completed. Record your weight and key body measurements at the end of every month. Remember, the key to achiev- ing the greatest results is to make exercise a regular and enjoyable part of your everyday life.

 

 

 

MUSCLE CHART

 

 

O

A.

Sternomastoid (neck)

A

 

 

 

P

B.

Pectoralis Major (chest)

 

 

C.

Biceps (front of arm)

B

L

 

Q

D.

Obliques (waist)

 

 

 

C

 

R

E.

Brachioradials (forearm)

 

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)

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Contents Sears, Roebuck and Co., Hoffman Estates, IL Model No Serial NoTable of Contents Important Precautions Before YOU Begin DimensionsPart Identification Chart Make Things Easier for Yourself AssemblyDo not tighten the Locknuts yet Repeat this step with the Left Upright not shownTighten the M10 Nylon Locknuts 48 used in steps Lubricate Page Adjusting the Backrest AdjustmentsAttaching Weights to the LEG Lever Adjusting the Weight RestsOlympic Weight Adapter Adjusting the Bench WidthAttaching the Curl Post Make sure the Set Screw is on the bottom of the AdapterExercise Guidelines Cooling Down Muscle ChartStaying Motivated Qty Description Part LIST-Model NoR0703B Sears, Roebuck and Co., Dept 817WA, Hoffman Estates, IL Full 90 DAY Warranty

831.150300 specifications

The Weider 831.150300 is a premier multi-station gym designed to bring comprehensive fitness training solutions to both beginners and experienced users. With its robust construction and versatile features, this machine is an excellent choice for those looking to enhance their home workout environment.

One of the standout features of the Weider 831.150300 is its space-saving design, making it ideal for home gyms. It combines multiple exercise stations into one compact unit, enabling users to perform a variety of workouts without the need for extra equipment. This multi-functionality ensures that individuals can target different muscle groups efficiently, from strength training to cardiovascular exercises.

The Weider 831.150300 boasts a solid steel frame, ensuring durability and stability during workouts. Its construction can withstand rigorous training sessions, making it suitable for daily use. Additionally, the machine features padded seats and backrests designed for maximum comfort, allowing users to focus on their workouts without discomfort or strain.

Technologically, the Weider 831.150300 incorporates innovative features such as adjustable resistance levels. This allows users to customize their workout intensity, catering to their fitness level and goals. The innovative pulley system enhances movement fluidity, providing a smooth workout experience for various exercises including bench presses, leg extensions, and pull-downs.

With an emphasis on versatility, this gym station includes different attachments for numerous exercises. The leg extension and preacher curl stations enable targeted training for the lower and upper body, respectively. Users can also benefit from the integrated cable system that facilitates a wide range of exercises, enhancing workout diversity and engagement.

Safety is another key characteristic of the Weider 831.150300. Features such as secure foot grips and strategically placed safety locks prevent accidents during use, giving users the confidence to push their limits without worrying about injury.

In summary, the Weider 831.150300 is a comprehensive multi-station home gym that combines durability, versatility, and safety. Its innovative features and design make it an ideal choice for anyone seeking a reliable and effective fitness solution. Whether aiming to build strength, increase endurance, or maintain overall fitness, the Weider 831.150300 has the capabilities to meet a wide range of workout needs. With this machine, users can efficiently achieve their fitness goals in the comfort of their homes.
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