Weider WESY5983.3 user manual Cooling Down, Staying Motivated, Muscle Chart

Page 18

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 19 of this manual can be photocopied and used to schedule and record your workouts. List the date, the exercises performed, the resistance used, and the numbers of sets and repetitions com- pleted. Record your weight and key body measure- ments 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

 

 

N

A.

Sternomastoid (neck)

A

 

 

 

O

B.

Pectoralis Major (chest)

 

 

B

 

P

C.

Biceps (front of arm)

 

D.

Obliques (waist)

 

 

C

 

Q

E.

Brachioradials (forearm)

 

F.

Hip Flexors (upper thigh)

 

 

D

 

R

G.

Abductor (outer thigh)

 

H.

Quadriceps (front of thigh)

 

 

 

 

 

E

 

S

I.

Sartorius (front of thigh)

 

 

J.

Tibialis Anterior (front of calf)

 

 

 

F

L

T

K.

Soleus (front of calf)

G

 

 

L.

Rectus Abdominus (stomach)

M

 

M.

Adductor (inner thigh)

H

 

U

N.

Trapezius (upper back)

 

O.

Rhomboideus (upper back)

I

 

V

P.

Deltoid (shoulder)

 

Q.

Triceps (back of arm)

 

 

 

J

 

W

R.

Latissimus Dorsi (mid back)

 

 

 

S.

Spinae Erectors (lower back)

K

 

 

T.

Gluteus Medius (hip)

 

 

 

U.

Gluteus Maximus (buttocks)

 

 

 

V.

Hamstring (back of leg)

 

 

 

W.

Gastrocnemius (back of calf)

18

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Contents Call TOLL-FREE QUESTIONS?Model No. WESY5983.3 Serial No Mon.-Fri., 6 a.m.-6 p.m. MSTTable of Contents Important Precautions Assembled Dimensions Before YOU BeginAssembly Make Things Easier for YourselfPage Page Page Do not overtighten the Locknut the Leg Lever Must be able to pivot easilyOnto the tubes. Repeat with the tube on Leg Developer Locate the Long Cable 80. Insert one end Swivel Arm. Make sure the Cable is on the indiFlat edge of the Pulley Guard is on the side Shown Arm 22. Make sure the Cable is on the indicat Ed side of the welded rod in the Swivel ArmPage Adjustments Adjusting the SeatAttaching the High Pulleys and LEG Lever Attaching the Accessories Adjusting the ResistanceAdjusting the Backrest Storing the Resistance SystemAdjusting the LEG Developer Cable DiagramUsing the Removable Resistance Bars Make sure the rings are pushed against the TrayExercise Guidelines Muscle Chart Cooling DownStaying Motivated Aerobic Exercise DateExercise Resistance Sets Reps Thursday Aerobic Exercise DatePart Identification Chart Page Part LIST-Model No. WESY5983.3 Qty DescriptionExploded DRAWING-Model No. WESY5983.3 Ordering Replacement Parts Limited WarrantyIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT