Weider Pro 330 Instruction Manual - Page 5

Part Identification Chart

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Rest for a short period of time after each set. The ideal resting periods follow: • 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 resistance 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. A B C D E F G H I J K L M N O P Q R S T U V W X MUSCLE CHART A. Sternomastoid (neck) B. Pectoralis Major (chest) C. Biceps (front of arm) D. Obliques (waist) E. Brachioradials (forearm) F. Hip Flexors (upper thigh) G. Abductor (outer thigh) H. Quadriceps (front of thigh) I. Sartorius (front of thigh) J. Tibialis Anterior (front of calf) K. Soleus (front of calf) L. Anterior Deltoid (shoulder) M. Rectus Abdominus (stomach) N. Adductor (inner thigh) O. Trapezius (upper back) P. Rhomboideus (upper back) Q. Posterior Deltoid (shoulder) R. Triceps (back of arm) 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) 16 PART IDENTIFICATION CHART See the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is the key number of the part, from the PART LIST on page 18. Note: Some small parts may have been preassembled. If a part is not in the parts bag, check to see if it has been preassembled. M10 Washer (43) M4 x 16mm Selftapping Screw (57) MUSCLE CHART M6 x 16mm Screw (41) A. Sternomastoid (neck) MB8. WPaeschteorra(l5is0)Major (chest) C. Biceps (front of arm) D. Obliques (waist) E. Brachioradials (forearm) F. Hip Flexors (upper thigh) G. Abductor (outer thigh) M6H.WaQsuhaedrri(c5e4p)s (front of thigh) I. Sartorius (front of thigh) J. Tibialis Anterior (front of calf) K. Soleus (front of calf) L. M. Rectus Abdominus (stoma2ch5)mm Round Outer Cap (62) N.M1A0dNduyclotonr (inner thigh) OL.ocTkrnaupte(z5i8u)s (upper back) P. Rhomboideus (upper back) Q. Deltoid (shoulder) R. Triceps (back of arm) S. Latissimus Dorsi (mid back) T. Spinae Erectors (lower back) U.MG8 lNutyelouns Medius (hip) VL.ocGknluutte(u4s9M) aximus (buttocks) W. Hamstring (back of leg) X. Gastrocnemius (back of calf) M10 x 93mm Bolt (66) M10 x 72mm Bolt (64) M10 x 57mm Bolt Set (55) M10 x 58mm Bolt (60) M8 x 58mm Bolt (46) M8 x 52mm Bolt (59) M10 x 50mm Carriage Bolt (67) M6 x 40mm Screw (48) M10 x 130mm Bolt (65) M10 x 145mm Bolt (53) 5

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16
Rest for a short period of time after each set. The
ideal resting periods follow:
• 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 resistance 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 achiev-
ing the greatest results is to make exercise a regular
and enjoyable part of your everyday life.
O
P
Q
R
S
T
U
V
X
W
N
M
J
G
F
H
I
K
E
C
D
B
A
L
MUSCLE CHART
A.
Sternomastoid (neck)
B.
Pectoralis Major (chest)
C.
Biceps (front of arm)
D.
Obliques (waist)
E.
Brachioradials (forearm)
F.
Hip Flexors (upper thigh)
G.
Abductor (outer thigh)
H.
Quadriceps (front of thigh)
I.
Sartorius (front of thigh)
J.
Tibialis Anterior (front of calf)
K.
Soleus (front of calf)
L.
Anterior Deltoid (shoulder)
M.
Rectus Abdominus (stomach)
N.
Adductor (inner thigh)
O.
Trapezius (upper back)
P.
Rhomboideus (upper back)
Q.
Posterior Deltoid (shoulder)
R.
Triceps (back of arm)
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)
M10 Nylon
Locknut (58)
M8 Washer (50)
M8 Nylon
Locknut (49)
M8 x 58mm Bolt (46)
M6 Washer (54)
M10 x 145mm Bolt (53)
M6 x 16mm
Screw (41)
25mm Round Outer Cap (62)
M10 x 58mm Bolt (60)
M8 x 52mm Bolt (59)
M4 x 16mm Self-
tapping Screw
(57)
M10 x 93mm Bolt (66)
M10 x 50mm Carriage Bolt (67)
M6 x 40mm Screw (48)
M10 x 72mm Bolt (64)
M10 x 130mm Bolt (65)
M10 Washer (43)
M10 x 57mm Bolt Set (55)
PART IDENTIFICATION CHART
5
See the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is
the key number of the part, from the PART LIST on page 18.
Note: Some small parts may have been pre-
assembled. If a part is not in the parts bag, check to see if it has been preassembled.