Muscle Chart - Weider 148 User Manual

for 3 minutes after each set if you are doing a muscle
building workout, 1 minute after each set if you are
doing a toning workout, and 30 seconds after each
set if you are doing 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 stretchÑdo not bounce. Ease into each
stretch gradually and go only as far as you can with-
out strain. Stretching at the end of each workout is
very effective for increasing flexibility.

Muscle Chart

Trapezius
Deltoid
Biceps
Brachioradials
Abductor
Hip Flexors
Quadriceps
Adductor
Soleus
STAYING MOTIVATED
For motivation, keep a record of each workout. The
charts on pages 16 and 17 of this manual can be
photocopied and used to schedule and record your
workouts. List the date, exercises performed, weight,
and 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.
Pectoralis
Major
Rectus
Abdominus
Obliques
Gluteus
Medius
15
Trapezius
Deltoid
Rhomboideus
Triceps
Latissimus Dorsi
Spinae Erectors
Brachioradials
Gluteus
Maximus
Abductors
Hamstring
Gastrocnemius