Weider 831.150280 user manual Cooling Down, Staying Motivated, Muscle Chart

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for 3 minutes after each set if you are doing a muscle building workout, 1 minute after each set if you are doing a toning workout, and 30 seconds after each set if you are doing a weight loss workout. Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exer- cise.

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—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 very effective for increasing flexibility.

STAYING MOTIVATED

For motivation, keep a record of each workout. The charts on pages 12 and 13 of this manual can be photocopied and used to schedule and record your workouts. List the date, exercises performed, weight, and numbers of sets and repetitions completed. Record your weight and key body measurements at the end of every month.

Remember, the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life.

MUSCLE CHART

A.Sternomastoid (neck)

B.Pectoralis Major (chest)

C.Biceps (front of arm)

D.Obliques (waist)

E.Brachioradials (forearm)

F.Hip Flexors (upper thigh)

G.Abductor (outer thigh)

H.Quadriceps (front of thigh)

I.Sartorius (front of thigh)

J.Tibialis Anterior (front of calf)

K.Soleus (front of calf)

L.Rectus Abdominus (stomach)

M.Adductor (inner thigh)

N.Trapezius (upper back)

O.Rhomboideus (upper back)

P.Deltoid (shoulder)

Q.Triceps (back of arm)

R.Latissimus Dorsi (mid back)

S.Spinae Erectors (lower back)

T.Gluteus Medius (hip)

U.Gluteus Maximus (buttocks)

V.Hamstring (back of leg)

W.Gastrocnemius (back of calf)

 

 

N

A

 

O

B

 

P

C

 

Q

 

 

D

 

R

E

 

S

F

L

T

G

M

 

H

 

U

I

 

V

J

 

W

K

 

 

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Contents SEARS, Roebuck and CO., Hoffman ESTATES, IL Patent PendingTable of Contents Important Precautions Before You Begin Part Identification Chart Model No .150280 R0998A Following Tools not Included are Required for Assembly AssemblyPage Page Attaching Weights Adjusting the Weight BenchAdjusting the Backrest Exercise Guidelines Staying Motivated Muscle ChartCooling Down Aerobic Exercise Exercise Weight Sets RepsMonday R0998A Part List Model No 831.150280Exploded Drawing Model No SEARS, Roebuck and CO., Dept WA, Hoffman ESTATES, IL Ordering Replacement PartsFull 90 Day Warranty