Cooling Down; Staying Motivated; Muscle Chart - Weider Pro 4100 User Manual

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
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 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
achieving the greatest results is to make exercise a
regular and enjoyable part of your everyday life.
MUSCLE CHART
A. Stamomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
E. Brachioradials(forearm)
F. Hip Flexors (upper thigh)
G. Abductor (outerthigh)
H. Quadriceps (frontof thigh)
L Sartodus (front of thigh)
J. TibialisAnterior (front of calf)
K. Soleus (frontof calf)
L. Rectus Abdominus(stomach)
M. Adductor (inner thigh)
N. Trapezius (upper back)
O. Rhomboideus (upper back)
P. Deltoid (shoulder)
Q. Triceps (back of arm)
R. Latissimus Domi (mid back)
S. Spinae Erectors (lower back)
T. Gluteus Medius (hip)
U. Gluteus Maximus (buttocks)
V. Hamstring (back of leg)
W. Gastrocnemius back of calf)
R
S
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