Weider 831.154021 user manual Cooling Down, 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 31 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 achiev- ing 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)

RR Hip Flexors (upper thigh)

S	G.	Abductor		(outer	thigh)
	H.	Quaddceps (front				of thigh)
T	I.	Sartodus		(front	of thigh)
	J.	Tibialis	Anterior		(front of calf)
	K.	Soleus	(front of calf)
	L.	Anterior		Deltoid	(shoulder)
	M.	RectusAbdominus				(stomach)
	N.	Adductor		(inner	thigh)

VO. Trapezius (upper back)

P. Rhomboideus (upper back)

W	Q.	Posterior		Deltoid		(shoulder)
X	R. Triceps (back of arm)
	S.	Latissimus		Dorsi		(mid back)
	T.	Spinae	Erectors			(lower back)
	U.	Gluteus	Medius		(hip)
	V.	Gluteus	Maximus			(buttocks)
	W.	Hamstring		(back		of leg)
	X.	Gastrocnemius			(back of calf)

3O