Muscle Chart - Weider WEBE06690 User Manual

during the return stroke; never hold your breath. Rest
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-

Muscle Chart

Trapezius
Deltoid
Biceps
Brachioradials
Abductor
Hip Flexors
Quadriceps
Adductor
Soleus
out 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, 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
13
Trapezius
Deltoid
Rhomboideus
Triceps
Latissimus Dorsi
Spinae Erectors
Brachioradials
Gluteus
Maximus
Abductors
Hamstring
Gastrocnemius