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Rest for a shortperiod oftime 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 less
workout.
Plan tospend the first coupleof weeks familiarizing
yourselfwith the equipmentand learningthe proper
form for each exercise.
COOLING DOWN
End each workoutwith 5 to 10 minutesof stretching.
Include stretchesfor bothyour arms and legs. Move
slowlyas you stretchand do not bounce. Ease into
each stretchgraduallyand go only as far as you can
withoutstrain. Stretchingat the end ofeach workout
isan effectiveway to increaseflexibility.
STAYING MOTIVATED
For motivation,keep a record ofeach workout.The
charton page 19 of thismanual can be photocopied
and used to scheduleand recordyourworkouts. List
the date, the exercisesperformed,the resistance
used,and the numbersof sets and repetitionscom-
pleted. Recordyourweight and key body measure-
mentsat the end of everymonth. Remember, the key
to achievingthe greatest resultsisto make exercise a
regularand enjoyablepart ofyoureveryday life•
MUSCLE CHART
A. Stemomastoid(neck)
B. PectorelisMajor (chest)
C. Biceps(frontofarm)
D. Obliques(waist)
E. Brachioradials(forearm)
F. Hip Flexors(upperthigh)
G• Abductor(outerthigh)
H. Quaddceps(frontofthigh)
L Sartodus (front ofthigh)
J. TibialisAnterior (frontof calf)
K. Soleus (front of 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 Dorsi (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
V
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