Weider 831.154021 user manual Cooling Down, Muscle Chart

Page 30

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

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Contents Serial No Contents IMPORTANT Precautions Before YOU Begin AssembledAssembly Frame Assembly Identifying small partsPage 2591 Repeat this step with the other Weight Guide Arm As sem b ly 101 Cable Assembly Page 111 104062 103 Bracket Attach Page 90 66 16364 Seat Assembly Page Page Changing SettingUsing the Lock Plate StationAdjusting the Backrest Locking the Weight StackButter FLY ARMCable Diagrams Page Maintenance Working OUT Exercise GUiDELiNESWarming UP Exercise FormMuscle Chart Cooling DownExercise Weight Sets Reps Aerobic Exercise MondayPart Identification CHART--Model No .154021 RO904 M6x 35mmScrew78 Part LIST--iVlodeiExploded DRAWING--Model No RO904A 9o.I100 101 19-84 649O 112 Full 90-DAY Warranty