Weider WESY59421

Restfor a shortperiod of time after each set.The

idealresting periods are:

•Rest for three minutes after each set for a muscle

building workout.

•Restfor one minute after each set for a toning work-

out.

• Rest for 30 seconds after each set for aweight less

workout.

Plan tospend thefirst couple of weeks familiarizing

yourselfwith the equipment and learning the proper

formfor each exercise.

COOLING DOWN

End eachworkout with 5 to 10 minutes of stretching.

Includestretches for bothyour armsand legs. Move

slowlyas you stretch and do not bounce. Easeinto

each stretchgradually and go onlyas far as you can

withoutstrain. Stretchingat theend ofeach workout

isan effective way to increaseflexibility.

STAYING MOTIVATED

For motivation,keep a record of each workout.The

charton page 19 of this manual can be photocopied

andused to scheduleand recordyourworkouts. List

the date, the exercisesperformed,the resistance

used,and the numbersof setsand repetitionscom-

pleted.Record yourweight and keybody measure-

mentsat the end of every month.Remember, the key

to achievingthe greatest resultsis to makeexercise a

regularand enjoyable part ofyour everyday life•

MUSCLE CHART

A. Stemomastoid(neck)

B. PectorelisMajor(chest)

C. Biceps(frontof arm)

D. Obliques(waist)

E. Brachioradials(forearm)

F. HipFlexors(upper thigh)

G• Abductor(outerthigh)

H. Quaddceps(frontofthigh)

L Sartodus (front ofthigh)

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. GluteusMedius (hip)

U. Gluteus Maximus (buttocks)

V. Hamstring (back of leg)

W. Gastrocnemius (back of calf)