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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 stretch—do 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
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
A
C. Biceps (front of arm)
D. Obliques (waist)
B
E. Brachioradials (forearm)
C
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
D
H. Quadriceps (front of thigh)
I.
Sartorius (front of thigh)
E
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
L. Rectus Abdominus (stomach)
M. Adductor (inner thigh)
N. Trapezius (upper back)
H
O. Rhomboideus (upper back)
I
P. Deltoid (shoulder)
Q. Triceps (back of arm)
J
R. Latissimus Dorsi (mid back)
S. Spinae Erectors (lower back)
K
T. Gluteus Medius (hip)
U. Gluteus Maximus (buttocks)
V. Hamstring (back of leg)
W. Gastrocnemius (back of calf)
STAYING MOTIVATED
For motivation, keep a record of each workout. The
chart on page 13 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.
F
L
T
G
M
12
Part Identification Chart - Model No. WEBE13871
This chart is provided to help you identify the small
parts used in assembly. Important: Some parts may
have been pre-assembled for shipping purposes.
If you cannot find a part in the parts bags, check
N
O
P
3/8" x 2 1/4" Bolt (14)–1
Q
R
S
5/16" x 2 1/4" Bolt (16)–6
U
1/4" x 2" Screw (33)–2
V
W
3/8" Plastic Sleeve (37)–4
to see if it has been pre-assembled. The number in
parenthesis below each part refers to the key number
of the part. The second number refers to the quantity
needed for assembly.
3/8" x 5" Bolt (8)–2
5/16" x 5" Bolt (32)–2
5/16" x 2" Bolt (15)–1
5/16" x 2" Carriage Bolt (27)–2
1/4" x 3/4" Screw (13)–6
Set Screw (20)–2
3/8" Washer (9)–4
1/2" x 3" Plastic Spacer (36)–2
5
R1198A
3/8" Nylon
Locknut (43)–2
(20)-2
3/8" Jam Nut (18)–1
5/16" Nylon
Locknut (19)–7
5/16" Jam Nut (25)–4
1/4" Nylon
Locknut (28)–2
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