Restfor a short period of time after each set. The
ideal restingperiodsare:
• Rest for three minutes after each set for a muscle
buildingworkout.
• Rest for one minuteafter each set for a toningwork-
out.
• Rest for 30 seconds after each set for a weight loss
workout.
Plan to spend the firstcouple of weeks familiarizing
yourself withthe equipmentand learningthe proper
form for each exercise.
COOLING DOWN
End each workoutwith 5 to 10 minutesof stretching.
Includestretchesfor bothyourarms and legs. Move
slowlyas you stretchand do not bounce. Ease into
each stretchgradually and go onlyas 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, listthe
date, the exercises performed,the weight used, and
the numbers of sets and repetitionscompleted.
Record yourweight and key body measurements at
the end of every month. Remember, the key to
achievingthe greatest resultsis to make exercise a
regular and enjoyable part ofyour everyday life.
MUSCLE CHART
A. Sternomastoid(neck)
B. PectoralisMajor (chest)
C. Biceps (frontof arm)
D. Obliques(waist)
E. Brachioradials(forearm)
F. Hip Flexors(upperthigh)
G. Abductor(outerthigh)
H. Quaddceps(frontof thigh)
I. Sartorius(frontofthigh)
J. "nbialisAntedor(front ofcalf)
K. Soleus(frontofcalf)
L. RectusAbdominus(stomach)
M. Adductor(innerthigh)
N, Trapezius(upperback)
O. Rhomboideus(upperback)
P. Deltoid(shoulder)
Q. Triceps(backofarm)
R. LatissimusDorsi(mid back)
S. Spinae Erectors(lower back)
T. Gluteus Medius(hip)
U. Gluteus Maximus(buttocks)
V. Hamstring(backof leg)
W. Gastrocnemius(back of calf)
R
S
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