Weider WESY09320 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)

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Contents Model No. WESY09320 Serial No QUESTIONS?Customer HOT Line Table of Contents Important Precautions Before YOU Begin DimensionsMake Things Easier for Yourself AssemblyPage Page Page Locknut the Small Wheels must be able to roll easily Page Page Eyebolt Page Attaching the High Pulleys and LEG Lever AdjustmentsAdding Weights to the Weight Carriage Adjusting the SeatAdjusting the Backrest Attaching the AccessoriesStoring the Weight System Weight High Pulley LOW Pulley LEG Lever Weight Resistance ChartLong Cable Cable DiagramExercise Guidelines Cooling Down Muscle ChartStaying Motivated Limited Warranty Ordering Replacement PartsIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT Part Identification Chart M10 Nylon Locknut M10 Washer M8 Nylon Locknut Qty Description Part LIST-Model No. WESY09320R0702A