Weider 831.15607.0 user manual Cooling Down, Staying Motivated, Muscle Chart

Page 11

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.

 

 

O

MUSCLE CHART

A

 

A.

Sternomastoid (neck)

 

P

B.

Pectoralis Major (chest)

B

L

Q

C.

Biceps (front of arm)

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

 

V

N.

Adductor (inner thigh)

 

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 Read all instructions in this manual and all Important PrecautionsWeight bench is designed to support a Weight bench. Use the weight bench onlyBefore YOU Begin Assembled DimensionsMake Things Easier for Yourself AssemblyRepeat this step with the other Upright 19mm Screw 5 used in steps Repeat this step with the other Weight RestMake sure that the Weight Rest are at Same height Tighten the M10 Nylon Locknuts 31 and M10Name Adjusting the Weight Rests AdjustmentsAdjusting the Backrest Attaching Weights to the LEG LeverWorking OUT Exercise GuidelinesPersonalizing Your Exercise Program Warming UPStaying Motivated Muscle ChartCooling Down Part Identification Chart Qty Description Part LIST-Model NoR0805A Sears, Roebuck and Co., Dept WA, Hoffman Estates, IL Full 90-DAY Warranty

831.15607.0 specifications

The Weider 831.15607.0 is a versatile and compact home gym system designed to cater to various fitness enthusiasts, from beginners to seasoned athletes. This multifunctional equipment presents a comprehensive solution for strength training, ensuring users can achieve their fitness goals without the need for multiple machines.

One of the standout features of the Weider 831.15607.0 is its space-saving design. The machine is engineered to fit comfortably in smaller workout areas, making it ideal for home use. Despite its compact size, it doesn’t compromise on functionality, offering a wide range of workout options to target different muscle groups.

The Weider 831.15607.0 is equipped with a multi-position pulley system, which allows for a variety of exercises, including lat pull-downs, seated rows, and tricep extensions. This versatility ensures that users can engage in a full-body workout with a single piece of equipment, minimizing the need to switch between machines or weights.

Another notable feature is the adjustable bench, which allows for various incline positions. This adaptability provides users with the opportunity to perform exercises, such as bench presses, in a way that supports their individual fitness levels and objectives. Whether users prefer workouts focused on strength, endurance, or muscle toning, the adjustable bench enhances the overall experience.

The machine incorporates a weight stack system that typically offers a range of resistance levels. This allows users to gradually increase the intensity of their workouts as they progress. The weight stack is designed to provide smooth and consistent resistance, ensuring a reliable workout experience.

Additionally, the Weider 831.15607.0 includes accompanying accessories such as exercise guides and nutritional information designed to help users enhance their fitness journey. These resources provide valuable insights into effective exercise techniques and healthy eating habits, empowering users to make informed decisions about their wellness.

Safety is another important characteristic of the Weider 831.15607.0. The machine is built with sturdy materials, ensuring stability during workouts. The instruction manual emphasizes proper usage, encouraging users to engage in safe exercise practices.

In summary, the Weider 831.15607.0 is a compact, versatile home gym solution that offers a broad range of features tailored to various fitness levels. Its innovative design and functionality make it an ideal choice for individuals seeking to maximize their workout efficiency at home. With the combination of a multi-position pulley system, adjustable bench, variable resistance, and user-friendly accessories, the Weider 831.15607.0 caters to anyone looking to enhance their fitness routine.
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