Cooling Down, Muscle Chart, Staying Motivated

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 less 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

MUSCLE CHART

A.Stemomastoid(neck)

B.PectorelisMajor (chest)

C.Biceps(frontof arm)

D.Obliques(waist)

E.Brachioradials(forearm)

F.Hip Flexors (upper thigh) G• Abductor(outerthigh)

H.Quaddceps (frontof thigh)

LSartodus (front of thigh)

J. TibialisAnterior (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)

slowly as you stretch and do not bounce. Ease into each stretch gradually and go only as far as you can without strain. Stretchingat 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 recordyour workouts. List the date, the exercises performed, the resistance used, and the numbers of sets and repetitionscom- pleted. Record your weight and key body measure- ments at the end of every month. Remember, the key to achievingthe greatest resultsis to make exercise a regular and enjoyable part of your everyday life•