Weider Pro 315, User Manual

11

Rest for a short period of time 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 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
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 achiev-
ing the greatest results is to make exercise a regular
and enjoyable part of your everyday life. 

O

P

Q

R

S

T

U

V

X

W

N

M

J

G

F

H

I

K

E

C

D

B

A

L

MUSCLE CHART

A. Sternomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
E. Brachioradials (forearm)
F.

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. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
O. Trapezius (upper back)
P.

Posterior Deltoid (shoulder)

Q. Rhomboideus (upper back)
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)