Rest for a short period of time aftereach 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 de not bounce. Ease into
each stretch gradually and go only as far as you can
without strain. Stretching atthe end of each workout
is an effective way to increase flexibility.
STAYING MOTIVATED
For motivation,keepa recordof each workout. List the
date, theexercises performed, the resistanceused,
and the numbers of sets and repetitionscompleted.
Recordyour weight and key body measurements at
theend of every month. Remember, the key to achiev-
ingthe greatestresultsis to make exercisea regular
and enjoyablepart of your everyday life.
L
S
T
MUSCLE CHART
A. Stemomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
E. Brachioradials(forearm)
F. HipFlexors (upper thigh)
G. Abductor(outer thigh)
H. Quaddceps (front ofthigh)
I. Sartorius(front ofthigh)
J. "13bialisAnterior(front of calf)
K. Soleus (front ofcalf)
L. AnteriorDeltoid(shoulder)
M. RectusAbdominus (stomach)
N. Adductor (inner thigh)
O. Trapezius (upper back)
P. Rhomboideus(upperback)
Q. PosteriorDeltoid (shoulder)
R. Triceps (back of arm)
S. LatissimusDorsi(mid back)
T. SpinaeErectors (lowerback)
U. Gluteus Medius (hip)
V. Gluteus Maximus (buttocks)
W. Hamstring(back of leg)
X. Gastrecnemius (back of calf)
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