Weslo 400 Instruction Manual - Page 4

Before You Begin Thank you for selecting the versatile WESLO® BENCH 400 weight bench. The weight bench is designed to help you develop every major muscle group of the body. Whether your goal is to tone your body, build dramatic muscle size and strength, or improve your cardiovascular system, the weight bench will help you to achieve the results you want. For your benefit, read this manual carefully before using the weight bench. If you have additional ques- tions, please call our Customer Service Department at 08457 089 009. To help us assist you, please note the product model number and serial number before calling. The model number is WLEMBE73201. The serial number can be found on a decal attached to the weight bench. Before reading further, please review the drawing below to familiarise yourself with the parts that are labelled. Weight Rest Upright Butterfly Arm Backrest Seat Leg Lever Barbell Hook Adjustment Clip Adjustment Tube Locking Pin Weight Tube Weight Tube 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 workout. • Rest for 30 seconds after each set for a weight loss workout. Plan to spend the first couple of weeks familiarising 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. Sternomastoid (neck) B. Pectoralis Major (chest) C. Biceps (front of arm) AA D. Obliques (waist) LL BB E. Brachioradials (forearm) F. Hip Flexors (upper thigh) CC G. Abductor (outer thigh) H. Quadriceps (front of thigh) DD I. Sartorius (front of thigh) EE J. Tibialis Anterior (front of calf) K. Soleus (front of calf) F F MM L. Anterior Deltoid (shoulder) M. Rectus Abdominus (stomach) G G N N N. Adductor (inner thigh) HH O. Trapezius (upper back) P. Rhomboideus (upper back) II Q. Posterior Deltoid (shoulder) R. Triceps (back of arm) JJ S. Latissimus Dorsi (mid back) KK T. Spinae Erectors (lower back) U. Gluteus Medius (hip) V. Gluteus Maximus (buttocks) W. Hamstring (back of leg) X. Gastrocnemius (back of calf) OO PP QQ RR SS TT UU VV WW XX 4 13