Weider Pro 900 Bench English Manual - Page 14

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 STAYING MOTIVATED For motivation, keep a record of each workout. The charts on pages 15 and 16 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. 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 without strain. Stretching at the end of each workout is very effective for increasing flexibility. 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) AA C. Biceps (front of arm) D. Obliques (waist) BB E. Brachioradials (forearm) CC F. Hip Flexors (upper thigh) G. Abductor (outer thigh) DD H. Quadriceps (front of thigh) I. Sartorius (front of thigh) EE J. Tibialis Anterior (front of calf) K. Soleus (front of calf) F F LL L. Rectus Abdominus (stomach) M. Adductor (inner thigh) G G M M N. Trapezius (upper back) HH O. Rhomboideus (upper back) P. Deltoid (shoulder) II Q. Triceps (back of arm) JJ R. Latissimus Dorsi (mid back) S. Spinae Erectors (lower back) KK T. Gluteus Medius (hip) U. Gluteus Maximus (buttocks) V. Hamstring (back of leg) W. Gastrocnemius (back of calf) NN OO PP QQ RR SS T T U U V V WW 14