ProForm PFBE1516.0 User Manual page 14

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
A
B
C
D
E
F
G
H
I
J
K
L
M
N
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 resistance used,
and the numbers of sets and repetitions completed.
Make copies of the exercise logs found on pages 15
and 16. Use the logs to 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
O
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
P
C. Biceps (front of arm)
Q
D. Obliques (waist)
E. Brachioradials (forearm)
R
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
S
H. Quadriceps (front of thigh)
I.
T
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
U
L. Anterior Deltoid (shoulder)
M. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
V O. Trapezius (upper back)
P. Rhomboideus (shoulder)
W
Q. Posterior Deltoid (Upper Back)
R. Triceps (back of arm)
X
S. Latissimus Dorsi (mid back)
T. Spinae Erectors (lower back)
U. Gluteus Medius (hip)
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)
14
Sartorius (front of thigh)