Rest for a short period of time after each set, The
ideaUresting periods are:
Rest for three minutes after each set for a muscb
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, List the
date, the exercises performed, the resistance used,
and the numbers of sets and repetitions completed,
Record your weight and key body measurements at
the end of every month, Remember, the key to aehievo
ing the greatest results is to make exercise 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)
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