WEIDER® PRO 375se

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You should rest for a short period of time after each set. The ideal resting periods are: ¥ Rest three minutes after each set for a muscle building workout ¥ Rest one minute after each set for a toning workout ¥ Rest 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 do not bounce. Ease into MUSCLE CHART Trapezius Deltoid Biceps Brachioradials Abductor Hip Flexors Quadriceps Adductor Soleus Pectoralis Major Rectus Abdominus Obliques Gluteus Medius 18 each stretch gradually and go only as far as you can without strain. Stretching at the end of each workout is very effective for increasing flexibility. STAYING MOTIVATED For motivation, keep a record of each workout. The chart on page 19 of this manual can be photocopied and used to schedule and record your workouts. List the date, the exercises performed, the weight plus the numbers of sets and repetitions completed. Record your weight and key body measurements at the end of every month. Remember, the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life. Trapezius Deltoid Rhomboideus Triceps Latissimus Dorsi Spinae Erectors Brachioradials Gluteus Maximus Abductors Hamstring Gastrocnemius
MONDAY Date: / / TUESDAY Date: / / WEDNESDAY Date: / / THURSDAY Date: / / FRIDAY Date: / / EXERCISE WEIGHT SETS REPS AEROBIC EXERCISE EXERCISE WEIGHT SETS REPS AEROBIC EXERCISE EXERCISE WEIGHT SETS REPS Make photocopies of this page for scheduling and recording your workouts. 19
Page 1 and 2: Model No. WEBE44490 Serial No. Writ
Page 3 and 4: Important Precautions WARNING: To r
Page 5 and 6: Part Identification ChartÑModel No
Page 7 and 8: 2. Press a 51mm x 76mm Inner Cap (5
Page 9 and 10: 8. Press a 30mm Square Inner Cap (5
Page 11 and 12: 15. Slide the Weight Carriage (47)
Page 13 and 14: Adjusting the Weight Bench This sec
Page 15 and 16: ADJUSTING THE BENCH FOR SQUAT EXERC
Page 17: Exercise Guidelines THE FOUR BASIC
Page 21 and 22: 41 45 35 40 50 23 43 49 18 23 13 39

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