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Rest for a short period of time after each set. The
ideaU 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 bss
workout.
Han to spend the first coupb of weeks familiarizing
yourseUf with the equipment and barning 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 bgs. 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. The
chart on pages 22 and 23 of this manual can be phoo
tocopied and used to schedule and record your work-
outs. List the date, the exercises performed, the resist°
ance used, and the numbers of sets and repetitions
completed. Record your weight and key body meas-
urements at the end of every month. Remember, the
key to achieving the greatest results is to make exero
cise a regular and enjoyable part of your everyday life.
R
S
T
_V
W
X
MUSCLE CHART
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
E. Brachioradials (forearm)
R 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. RectusAbdominus (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)
21