Weider 831.150381 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 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—do not bounce. Ease into each stretch gradually and go only as far as you can with- out 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 chart on page 19 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)

 

 

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O

 

 

B

 

P

 

 

C

 

Q

 

 

D

 

R

 

 

E

 

S

 

 

F

L

T

G

M

 

H

 

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I

 

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Contents Patent Pending Model No Serial NoSEARS, Roebuck and CO., Hoffman ESTATES, IL Table of Contents Full 90 DAY Warranty SEARS, Roebuck and CO., Dept WA, Hoffman ESTATES, ILImportant Precautions Page Before YOU Begin Assembly Following Tools not Included are Required for AssemblyTighten the M8 Nylon Locknuts 40 used in steps 1-4 now Page Lubricate Weight Carriage must be turned as shown Page Attaching Weights to the Weight Carriage Adjusting the Weider PROAdjusting the Backrest Attaching Weights to the LEG LeverAdjusting the Weight Rests Attaching the Curl Post or LAT TowerLocking the Backrest Adjusting the Weight Bench for Squat ExercisesAttaching and Removing the 2 Square Inner CAP Do NotAdjusting the PAD Tube Using the Weight Storage TubesAttaching the LAT BAR to the LAT Tower Exercise Guidelines Muscle Chart Cooling DownStaying Motivated Exercise Weight Sets Reps DateAerobic Exercise Page 13mm Spacer Key Key Part Qty DescriptionExploded DRAWING-ModelQUESTIONS? Model No