Muscle chart – Weider WEBE03490 User Manual

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You should rest for a short period of time after each
set. The ideal resting periods are:
¥ Rest three minutes after each set for a muscle build-

ing workout

¥ Rest one minute after each set for a toning workout
¥ Rest 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 very effective for increasing flexibility.

STAYING MOTIVATED

For motivation, keep a record of each workout. List
the date, the exercises performed, the weight plus 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

Pectoralis
Major

Biceps

Obliques

Brachioradials

Hip Flexors

Abductor

Quadriceps

Soleus

Rectus
Abdominus

Adductor

Trapezius

Rhomboideus

Deltoid

Triceps

Latissimus Dorsi

Spinae Erectors

Gluteus

Medius

Gluteus

Maximus

Hamstring

Abductors

Gastrocnemius