Weider 831.159821 user manual Cooling Down, Staying Motivated, Muscle Chart

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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 weight 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 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

AO

BP

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 Serial Number Decal under seatTable of Contents Important Precautions Using the weight system Before YOU BeginLeft Side Make Things Easier for Yourself AssemblyFrame Assembly Assembly requires two peopleLarge Nylon LocknutSide is on top Side shown Do not tighten the M10 Nylon Locknuts 70 yet65mm Bolts 63, four M10 Washers 75, Two M10 Nylon Locknuts With two M10 x 85mm Bolts 60, two M10Attach the Right Seat Frame 5 to the Right Do not tighten the M10 Nylon Locknuts YetNot tighten the Locknuts yet ShownARM Assembly Butterfly Frame must be able to pivot easilyRepeat this step with the Left Butterfly Arm Frame must be able to pivot easily Butterfly ArmGroove of the Pulley Cable AssemblyLocate the High Cable 45. Route the Cable up An M10 Nylon LocknutAn M8 Nylon Locknut IngLocate the Leg Press Cable 95.Attach Locate the Butterfly Cable M8 Nylon LocknutPage Attach a 90mm Pulley 38 inside the Right Leg Locate the Leg Lever CableIng Locate the Low Cable 47. Route the small ball LocknutPulley Wrap the Low Cable 47 around a 90mm Pulley M10 Nylon Locknut 70. Be sure the Cable Trap Is turned to hold the Cable in the groove of the PulleyOn the Upright Seat Assembly Screw 68. Do not fully tighten the Screw Frame 9. Attach the tether on the Pins toConverting the Butterfly Arms AdjustmentsAttaching the Accessories to a Pulley Station Changing the Weight SettingMove smoothly Adjusting the LEG Press PlateTightening the Cables Pulley move smoothlyWeight Resistance Chart Weight High Press LEG Butter LOW Pulley ARM FLY ARM LeverLbs Left Top Low Cable Cable DiagramsCable ID Chart Leg Press Cable46 47 3/7 96 95 1/2 95 148 1/4 47 276 3/4 45 116 3/4 Exercise Guidelines Muscle Chart Cooling DownStaying Motivated SEARS, Roebuck and CO., Hoffman ESTATES, IL Full 90 DAY WarrantyModel No If parts become worn and need toCheck to see if it has been pre-assembled Part Identification CHART-Model No Page Save this Part LIST/EXPLODED Drawing for Future Reference Qty Description Key No. Qty Part LIST-Model NoR0403A DRAWING-Model No