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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
MUSCLE CHART
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
A
A
C. Biceps (front of arm)
D. Obliques (waist)
B
B
E. Brachioradials (forearm)
C
F. Hip Flexors (upper thigh)
C
G. Abductor (outer thigh)
D
D
H. Quadriceps (front of thigh)
I.
Sartorius (front of thigh)
E
E
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
L. Anterior Deltoid (shoulder)
M. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
H
H
O. Trapezius (upper back)
P. Rhomboideus (upper back)
I
I
Q. Posterior Deltoid (shoulder)
J
J
R. Triceps (back of arm)
S. Latissimus Dorsi (mid back)
K
K
T. Spinae Erectors (lower back)
U. Gluteus Medius (hip)
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. 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. Stretching at the end of each workout is
an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. The
charts on page 13 of this manual can be photocopied
and used to schedule and record your workouts. 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 achiev-
ing the greatest results is to make exercise a regular
and enjoyable part of your everyday life.
L
L
F
F
M
M
U
U
G
G
N
N
12
PART IDENTIFICATION CHART
This chart is provided to help you identify the small parts used in assembly. The number in parenthesis below
each part refers to the key number of the part, from the PART LIST on page 14. Important: Some parts may
have been pre-assembled for shipping purposes. If you cannot find a part in the parts bags, check to
see if it has been pre-assembled.
M10 Nylon Locknut (6)
M8 Nylon Locknut (30)
O
O
P
P
M6 x 38mm Bolt (28)
Q
Q
R
R
M6 x 55mm Bolt (2)
S
S
T
T
M6 x 16mm Screw (1)
V
V
W
W
X
X
M10 x 65mm Carriage Bolt (21)
M10 Washer (4)
M10 x 70mm Bolt (23)
M8 x 80mm Bolt (29)
M6 Washer (18)
M10 x 80mm Bolt (25)
M10 x 115mm Bolt (24)
M10 x 180mm Bolt (13)
5
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