Cooling Down, Staying Motivated, Muscle Chart

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. The chart on page 13 of this manual can be photocopied and used to schedule and record your workouts. 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)

A O

D R

F L T

G M

H U

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JW K

WEBE09101 specifications

The Weider WEBE09101 is a versatile and comprehensive home gym system specifically designed for fitness enthusiasts seeking to optimize their workout routines without the need for multiple pieces of equipment. This all-in-one solution provides users with the ability to perform a wide range of exercises, targeting various muscle groups, making it an excellent addition to both beginner and advanced fitness regimens.

One of the standout features of the Weider WEBE09101 is its compact design, allowing it to fit conveniently in smaller spaces while still delivering a powerful workout experience. Its framing is made from durable steel, ensuring stability and longevity under the rigors of rigorous training sessions. The ergonomic design provides a comfortable user experience, essential for maintaining proper form during workouts.

A key characteristic of the Weider WEBE09101 is its diverse range of workout options. The machine typically includes a multi-function weight bench, Smith machine, lat tower, and low pulley station. This multifunctionality means users can perform exercises such as bench presses, rows, squats, and cable flys, allowing for an extensive full-body workout. The adjustable bench adds flexibility, accommodating various fitness goals and techniques.

The equipment is equipped with a weight stack that offers considerable resistance, providing the necessary challenges for strength building while accommodating lighter weights for beginners. The adjustable pulley system enhances versatility, granting users the ability to perform both upper and lower body exercises with ease.

Additionally, the Weider WEBE09101 integrates modern technology with its design. Some models come with digital displays to track workouts, monitor reps, and measure progress. This feature can be a significant motivator, helping users stay accountable to their fitness goals.

Safety is also a priority in the design of the Weider WEBE09101. The integrated safety catches and robust build mean users can perform their workouts with confidence. The machine often features padded attachments for added comfort during heavy lifting sessions, which can help reduce the risk of injury.

In summary, the Weider WEBE09101 is an excellent choice for those seeking an all-in-one home gym solution. With its robust construction, variety of workout options, adjustable features, and integrated safety technologies, it provides an efficient and effective way to achieve fitness goals while maximizing space and convenience in a home setting.