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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 de 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 recordof each workout.List the
date, the exercises performed,the resistanceused,
and the numbersof sets and repetitionscompleted.
Record yourweightand key body measurements at
the end of every month. Remember, the key to achiev-
ingthe greatest resultsisto make exercise a regular
and enjoyablepart ofyour everyday life.
L
S
T
MUSCLE CHART
A. Stemomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (frontof arm)
D. Obliques (waist)
E. Brachioradials(forearm)
F. HipFlexors (upper thigh)
G. Abductor(outerthigh)
H. Quaddceps (frontofthigh)
I. Sartorius(frontofthigh)
J. "13bialisAnterior (frontof calf)
K. Soleus (front ofcalf)
L. AnteriorDeltoid (shoulder)
M. RectusAbdominus (stomach)
N. Adductor(inner thigh)
O. Trapezius (upper back)
P. Rhomboideus(upper back)
Q. PosteriorDeltoid(shoulder)
R. Triceps (back ofarm)
S. LatissimusDorsi (mid back)
T. Spinae Erectors(lowerback)
U. GluteusMedius (hip)
V. GluteusMaximus (buttocks)
W. Hamstring(back of leg)
X. Gastrecnemius (backof calf)
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