Weider Pro 875 831.150680 User Manual

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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)