Weider WEEVBE3301 User's Manual
Contents
1. Adjustment Hole 13 14 15 16 Attach the Curl Pad 27 to the Curl Post 26 with two M6 x 16mm Bolts 15 Press a 50mm Square Inner Cap 54 into the top of the Lat Tower 47 Press Carriage Bushings 49 into the top and bottom of the Weight Carriage 48 Press a 25 4mm Round Inner Cap 23 into the end of the weight tube Insert an M10 x 20mm Bolt 50 into the bracket from the direction shown Slide the Weight Carriage 48 onto the bottom of the Lat Tower 47 as shown Press a Bushing 28 into the top of the Carriage Stop 52 Attach the Carriage Stop to the indicat ed hole in the Lat Tower 47 with an M8 x 70mm Bolt 67 and an M8 Nylon Locknut 13 Find the Cable 58 note that it has a ball on one end and a loop on the other Route the loop end of the Cable through the slot in the Lat Tower 47 and over a Pulley 55 as shown Attach the Pulley inside the slot with an M10 x 65mm Bolt 40 two M10 Washers 24 two Wide Spacers 44 and an M10 Nylon Locknut 19 Slide the loop on the Cable 58 onto the M10 x 20mm Bolt 50 and secure it with an M10 Nylon Locknut 19 47 Hole gt Bracket Weight Tube Make sure that all the bolts and nylon locknuts are properly tightened before you use the weight bench The use of all remaining parts will be explained in ADJUSTMENTS starting on the following page2. Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instructions prior to use Do not allow children on or around machine Replace label if damaged illegible or removed WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS AWARN l NG To reduce the risk of serious injury read the following important precau tions before using the weight bench I 10 Read all instructions in this manual before using the weight bench Use the weight bench only as described in this manual It is the responsibility of the owner to ensure that all users of the weight bench are ade quately informed of all precautions The weight bench is intended for home use only Do not use the weight bench in any commercial rental or institutional setting Use the weight bench only on a level surface Cover the floor beneath the weight bench to protect the floor Make sure that all parts are properly tight ened each time you use the weight bench Replace any worn parts immediately Keep children under 12 and pets away from the weight bench at all times Keep hands and feet away from moving parts Always wear athletic shoes for foot protec tion whilst exercising The weight bench is designed to support a maximum user weight of 115 kg 250 Ibs Do not place more than 95 kg 210 Ibs includ ing a barbell and weights on the w
3. ADJUSTMENTS The weight bench is designed to be used with your own weight set not included The steps below explain how the weight bench can be adjusted See EXERCISE GUIDELINES on page 14 for important exercise information and refer to the accompanying exercise guide to see the correct form for several exercises Refer also to the exercise information accompanying your weight set for additional exercises Make sure all parts are properly tightened each time you use the weight bench Replace any worn parts immediate ly The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents ADJUSTING THE BACKREST The Backrest 6 can be used in a decline position a flat position or two incline positions To use the Backrest in the decline position remove the Adjustment Pin 32 and lay the Backrest on the M10 x 57mm Adjustment Knob not shown To use the Backrest 6 in the flat position lift the Backrest and insert the Adjustment Pin 32 through the top set of holes in the adjustment tubes and the Bench Frame 2 To use the Backrest 6 in an incline position lift the Backrest and insert the Adjustment Pin 32 through one of the bottom two sets of holes in the adjustment tubes and the Bench Frame 2 WARNING wen using the Adjustment Tubes Backrest 6 in an incline or flat position make sure that the Adjustment Pin 32 is inserted completely through both
4. 12 Orient the Seat 11 with the wide end on the side shown Attach the Seat to the Bench Frame 2 with four M6 x 16mm Bolts 15 Insert 19mm Round Inner Caps 9 into both ends of the three Pad Tubes 10 Slide the Pad Tubes into the holes in the Leg Lever 4 and the Front Leg 8 Slide two Foam Pads 22 onto each Pad Tube Slide a Bushing 28 onto the bottom of each Upright 1 Be sure the tab is on the indicated side of the Bushing Press a 60mm x 50mm Bushing 31 into the bottom of each Upright and secure it with two M4 x 16mm Screws 34 Attach the Right Barbell Hook 56 to an Upright 1 with a Bright M8 Washer 63 and a Bright M8 Nylon Locknut 62 Attach the Left Barbell Hook 61 to the other side of the other Upright in the same manner Orient the two Uprights as shown Press the tabs on the Bushing 28 into the slots in the left Upright 1 Slide the Upright and the Bushing into the left Upright Base 7 so that the tabs snap into the slots in the Upright Base Note Be careful not to pinch your fingers Align one of the adjustment holes in the Upright 1 with the hole in the Upright Base 7 Tighten an M10 x 62mm Adjustment Knob 30 into the holes Attach the right Upright 1 to the right Upright Base 7 in the same manner Note Always set both Uprights at the same height A WARNING Do not insert the M10 x 62mm Adjustment Knob 30 through the slot in the Upright 1
5. tocopied and used to schedule and record your work outs List the date the exercises performed the weight used and the numbers of sets and repetitions completed Record your weight and key body mea surements at the end of every month Remember the key to achieving the greatest results is to make exer cise a regular and enjoyable part of your everyday life AOS Nin ye A ee 15 Date MONDAY EXERCISE WEIGHT SETS REPS Edi A TUESDAY AEROBIC EXERCISE Date l l WEDNESDAY EXERCISE WEIGHT srs mers o ME ri rd A MA sli Eh AE ME iii Wa AAA AE TEA SUN i iii o o 0r r TES ah I E YES THURSDAY AEROBIC EXERCISE Date l l moa Pecs ME e s LT T_T N A E AAA Make photocopies of this page for scheduling and recording your workouts 16 Date MONDAY exerase weom sers rers EDT TUESDAY Date l l WEDNESDAY Date l l THURSDAY Date l l FRIDAY Date l l Make photocopies of this page for scheduling and recording your workouts 17 PART LIST Model No WEEVBE33010 R0102A Key No Qty Description Key No Qty Description 1 2 Upright 36 2 25mm x 50mm Inner Cap 2 1 Bench Frame 37 1 Small Spacer 3 1 Crossbar 38 2 M8 Washer 4 1 Leg Lever 39 1 M8 x 57mm Bolt 5 1 Right Backrest Frame 40 1 M10 x 65mm Bolt 6 1 Backrest 41 1 Weight Tube 7 2 Upright Base 42 1 Left Backrest Frame 8 1 Front Leg 43 1 Ring Pin 9 6 19mm Round
6. manner never let the weight carriage drop If you feel pain or dizziness whilst exercis ing stop immediately and cool down AWARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product BEFORE YOU BEGIN Thank you for selecting the WEIDER PRO 335 weight bench The versatile WEIDER PRO 335 is designed to be used with your own weight set not included to develop every major muscle group of the body Whether your goal is a shapely figure dramatic mus cle size and strength or a healthier cardiovascular system the PRO 335 will help you to achieve the spe cific results you want For your benefit read this manual carefully before using the WEIDER PRO 335 weight bench If you Lat Bar Lat Tower Weight Carriage Weight Tube have additional questions please call our Customer Service Department at 08457 089 009 To help us assist you please mention the product model number and serial number when calling The model number is WEEVBE33010 The serial number can be found on a decal attached to the weight bench see the front cover of this manual Before reading further please look at the drawing below and fam
7. Inner Cap 44 2 Wide Spacer 10 3 Pad Tube 45 1 Right Stabiliser 11 1 Seat 46 1 Left Stabiliser 12 4 25 4mm Square Inner Cap 47 1 Lat Tower 13 2 M8 Nylon Locknut 48 1 Weight Carriage 14 1 Support Plate 49 2 Carriage Bushing 15 6 M6 x 16mm Bolt 50 1 M10 x 20mm Bolt 16 4 M6 x 38mm Bolt 51 1 M10 x 75mm Bolt 17 1 M10 x 175mm Bolt 52 1 Carriage Stop 18 3 M10 x 67mm Bolt 53 2 Weight Clip 19 23 M10 Nylon Locknut 54 2 50mm Square Inner Cap 20 8 Joint Plate 55 1 Pulley 21 3 45mm Square Inner Cap 56 1 Right Barbell Hook 22 6 Foam Pad 57 1 Cable Clip 23 2 25 4mm Round Inner Cap 58 1 Cable 24 6 M10 Washer 59 2 Handgrips 25 4 M6 Washer 60 1 Lat Bar 26 1 Curl Post 61 1 Left Barbell Hook 27 1 Curl Pad 62 2 Bright M8 Nylon Locknut 28 3 Bushing 63 2 Bright M8 Washer 29 1 25 4mm Angled Cap 64 0 Not Used 30 2 M10 x 62mm Adjustment Knob 65 4 60mm Square Inner Cap 31 2 60mm x 50mm Bushing 66 1 Foot Plate 32 1 Adjustment Pin 67 1 M8 x 70mm Bolt 33 2 M10 x 57mm Adjustment Knob 1 User s Manual 34 4 M4 x 16mm Screw 1 Exercise Guide 35 16 M10 x 80mm Bolt Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of the user s manual for information about ordering replacement parts 18 EXPLODED DRAWING Model No WEEVBE33010 roroza se gt a ase ORDERING REPLACEMENT PARTS If you encounter any difficulties with this product or if you n
8. end of the Weight Tube 41 Press the 25 4mm Angled Cap 29 onto the other end of the Weight Tube 6 Lubricate an M10 x 67mm Bolt 18 Attach the Leg Lever 4 to the Front Leg 8 with the Bolt and an M10 Nylon Locknut 19 Do not over tighten the Nylon Locknut the Leg Lever must be able to pivot easily 7 Identify the Right and Left Backrest Frames 5 42 by the position of the adjustment tubes and orient them as shown Tap two 25 4mm Square Inner Caps 12 into the ends of each Backrest Frame Tap a 25mm x 50mm Inner Cap 36 into the bottom of each adjustment tube Orient the Backrest 6 with the wide end on the side shown Attach the Backrest to the Right and Left Backrest Frames 5 42 with four M6 x 38mm Bolts 16 and four M6 Washers 25 Do not tighten the Bolts yet Adjustment Tubes 8 Lubricate the M10 x 175mm Bolt 17 Attach the Backrest Frames 5 42 to the Bench Frame 2 with the Bolt two M10 Washers 24 and an M10 Nylon Locknut 19 Do not overtighten the Nylon Locknut the Backrest 6 must be able to pivot easily Secure the Backrest 6 to the Bench Frame 2 by inserting the Adjustment Pin 32 through the tube in the Bench Frame and a set of holes in the adjustment tubes Make sure that the Adjustment Pin is completely inserted through both adjustment tubes djustment Tighten the four M6 x 38mm Bolts 16 used in step 7 9 10 11
9. set Exercise for 20 to 30 minutes resting for a maximum of 30 seconds between sets Cross Training Cross training is an efficient way to get a complete and well balanced fitness program An example of a balanced program is Plan weight training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as cycling or swimming on Tuesday and Thursday Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of weight training and aerobic exer cise will reshape and strengthen your body plus develop your heart and lungs 14 PERSONALIZING YOUR EXERCISE PROGRAM Determining the exact length of time for each workout as well as the number of repetitions or sets complet ed is an individual matter lt is important to avoid overdoing it during the first few months of your exer cise program You should progress at your own pace and be sensitive to your body s signals If you experi ence pain or dizziness at any time while exercising stop immediately and begin cooling down Find out what is wrong before continuing Remember that ade quate rest and a proper diet are important factors in any exercise program WARMING UP Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up Warming up prepares your body for more strenuous exercise by increasing circulation raising your body
10. 1 secure the barbell with the Barbell Hooks 56 61 not shown To do this rotate the Barbell Hooks over the barbell This will reduce the possibility of the barbell tipping while you are changing weights 12 ATTACHING THE LAT BAR Some exercises require the use of the Lat Bar 60 Attach the Lat Bar to the Cable 58 with a Cable Clip 57 44 WARNING Always remove the Lat Bar 60 when performing an exercise that does not require it ATTACHING WEIGHTS TO THE WEIGHT CAR RIAGE OR THE LEG LEVER To use the Lat Tower 47 or the Leg Lever 4 slide the desired amount of weight not included onto the weight tubes of the Weight Carriage 48 or the Leg Lever Secure the weights with the Weight Clips 53 A WARNING Do not place more than 68 kg 150 Ibs on the Leg Lever 4 or the Lat Tower 47 STORING THE WEIGHT BENCH To store your weight bench remove the M10 x 57mm Adjustment Knob 33 and the Ring Pin 43 from the Crossbar 3 Lift the Front Leg 8 as far as it will go Reinsert the Ring Pin into the bracket on the Crossbar the Ring Pin will prevent the bench from unfolding Note The Backrest 6 must be adjusted to one of the incline positions see ADJUSTING THE BACKREST on page 11 A CAUTION to told the weight bench the holes in the Stabilisers 45 46 must be at least 50 cm 20 in from the wall and the Lat Bar 60 must be re
11. WEIDER E R O Model No WEEVBE33010 Serial No __ o Z o Write the serial number in the USER S MANUAL Serial Number Decal QUESTIONS As a manufacturer we are committed to providing com plete customer satisfaction If you have questions or if there are missing or damaged parts please call 08457 089 009 Or write ICON Health amp Fitness Ltd Customer Service Department Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK email csuk iconeurope com 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference www weiderfitness com TABLE OF CONTENTS WARNING DECAL PLACEMENT eee 2 IMPORTANT PRECAUTIONS le 3 BEFORE YOU BEGIN ciao aa i ali ee ae Da ew Ale eee a 4 PART IDENTIFICATION CHART 5 ASSEMBLY cera e i e LE RR Ra 6 ADJUSIMENTS scioperi ide i i ie 11 EXERCISE GUIDELINES 00 nao e RL REL ARR raed 14 PAR PESI aesan ae a E Oa r P E EIE ent 18 EXPLODED DRAWING gt il EE n 19 ORDERING REPLACEMENT PARTS Back Cover WARNING DECAL PLACEMENT The decals shown here have been placed on the weight bench If a decal is missing or illegible please call our Customer Service Department at 08457 089 009 to order a free replace ment decal Apply the decal in the indi cated location Keep hands and fingers clear of this area
12. adjustment tubes and the Bench Frame 2 ATTACHING THE LAT TOWER OR CURL PAD For some exercises the Lat Tower 47 must be attached to the bench Remove the 50mm Square Inner Cap 54 from the Front Leg 8 Insert the Lat Tower into the Front Leg Tighten the M10 x 57mm Adjustment Knob 33 into the Front Leg and the Lat Tower The Curl Pad not shown can be attached in the same manner AWARNING When the Lat Tower 47 or Curl Pad 27 is not in use replace the 50mm Square Inner Cap 54 Store the Lat Tower and Curl Pad away from the bench so they will not interfere with other exercises 11 STORING THE CURL PAD AND LAT TOWER When the Curl Pad 27 or the Lat Tower not shown is not in use it can be stored in the storage tube on the Left Stabiliser 46 However for some exercises you should store these parts away from the weight bench so they do not interfere with your exercise ADJUSTING THE UPRIGHTS To adjust the Uprights 1 unscrew the M10 x 62mm Adjustment Knobs 30 and slide the Uprights to the desired position Re tighten the Adjustment Knobs into the Upright Bases 7 and the Uprights A WARNING Always set both Uprights 1 at the same height Make sure the M10 x 62mm Adjustment Knobs 30 are fully tightened into the Upright Bases 7 and Uprights USING THE BARBELL HOOKS To change weights while your barbell not included is on the Uprights
13. eed to order replacement parts call the ICON Health amp Fitness Ltd office or write ICON Health amp Fitness Ltd Customer Service Department Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK Tel 08457 089 009 Outside the UK 0 044 113 387 7133 Fax 0 044 113 387 7125 When ordering parts please be prepared to give the following information e The MODEL NUMBER of the product WEEVBE33010 The NAME of the product WEIDER PRO 335 weight bench The SERIAL NUMBER of the product see the front cover of this manual e The KEY NUMBER and DESCRIPTION of the part s see the PART LIST and the EXPLODED DRAWING on pages 18 and 19 Part No 179617 R0102A Printed in China 2002 ICON Health amp Fitness Inc
14. eight rests Do not place more than 68 kg 150 Ibs on the leg lever Do not place more than 59 kg 130 Ibs on the weight carriage Note The weight bench does not include a barbell or weights Do not use a barbell that is longer than 1 8 m 6 ft with the weight bench 11 12 13 14 15 16 17 18 19 Always make sure there is an equal amount of weight on each side of your barbell when you are using it When adding or removing weights always keep some weight on both ends of the barbell and prevent the barbell from tipping When you are changing weights always secure the barbell with the barbell hooks to help prevent it from falling off the bench Always adjust the uprights to the same height before exercising When performing bench press exercises always have a partner stand behind you to catch the barbell if you cannot complete a repetition When using the backrest in an inclined posi tion make sure that the adjustment pin is inserted completely through both adjustment tubes When you are using the leg lever place a barbell with the same amount of weight on the weight rests to balance the bench Always remove the lat tower or the curl post from the front leg before performing leg curl or leg extension exercises When sitting with your back to the lat tower make sure there is plenty of space between your back and the weight carriage Always lower the weight carriage in a controlled
15. iliarise yourself with the parts that are labeled Barbell Hook Backrest Weight Rest Upright Curl Pad Folding Bracket Storage Tube Anchor Hole Use the anchor holes to secure the weight bench in a fixed position if desired PART IDENTIFICATION CHART This chart is provided to help you identify the small parts used in assembly The number in parenthesis below each part refers to the key number of the part from the PART LIST on page 18 of this manual Important Some parts may have been pre assembled If you cannot find a part in the parts bags check to see if it has been pre assembled M10 x 80mm Bolt 35 M6 Washer 25 M10 x 75mm Bolt 51 Y VII M8 x 70mm Bolt 67 M8 Washer 38 63 M10 Washer 24 OL M8 Nylon Locknut 13 62 M10 x 67mm Bolt 18 T je aa E E LO N x o M10 x 65mm Bolt 40 mw OH M8 x 57mm Bolt 39 M10 Nylon Locknut 19 E gum M6 x 38mm Bolt 16 M4 x 16mm Screw 34 HTD Fim M10 x 20mm Bolt 50 M6 x 16mm Bolt 15 ASSEMBLY e Place all parts in a cleared area and remove the Make Things Easier for Yourself packing materials Do not dispose of the packing materials until assembly is completed This manual is designed to ensure that the weight bench can be assembled successfully The following tools not included are required by anyone Most people find that by setting for assembly aside
16. moved EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building To increase the size and strength of your muscles push them close to their maximum capacity Your muscles will continually adapt and grow as you pro gressively increase the intensity of your exercise You can adjust the intensity level of an individual exercise in two ways e by changing the amount of weight used by changing the number of repetitions or sets per formed A repetition is one complete cycle of an exercise such as one sit up A set is a series of repetitions The proper amount of weight for each exercise depends upon the individual user You must gauge your limits and select the amount of weight that is right for you Begin with 3 sets of 8 repetitions for each exercise you perform Rest for 3 minutes after each set When you can complete 3 sets of 12 repeti tions without difficulty increase the amount of weight Toning You can tone your muscles by pushing them to a moderate percentage of their capacity Select a mod erate amount of weight and increase the number of repetitions in each set Complete as many sets of 15 to 20 repetitions as possible without discomfort Rest for 1 minute after each set Work your muscles by completing more sets rather than by using high amounts of weight Weight Loss To lose weight use a low amount of weight and increase the number of repetitions in each
17. plenty of time assembly will go smoothly two adjustable spanners Before beginning assembly carefully read the one rubber mallet gt following information and instructions one standard screwdriver e Assembly requires two persons one Phillips screwdriver e For help identifying small parts use the PART IDENTIFICATION CHART on page 5 lubricant such as grease or petroleum jelly and soapy water Tighten all parts as you assemble them unless instructed to do otherwise Assembly will be more convenient if you have a socket set a set of open end or closed end span As you assemble the weight bench make sure all ners or a set of ratchet spanners parts are oriented as shown in the drawings 1 Before assembling the weight bench make sure that you have read and understand the Le Welded Nut information in the box above Press four 60mm Square Inner Caps 65 into the ends of the Right and Left Stabiliser 45 46 Welded Nut Attach an Upright Base 7 to the Right Stabiliser 45 with four M10 x 80mm Bolts 35 two Joint Plates 20 and four M10 Nylon Locknuts 19 Do not tighten the Nylon Locknuts yet Note The welded nut on the Upright Base must be on the side shown Attach an Upright Base 7 to the Left Stabiliser 46 in the same manner 2 Orient the Crossbar 3 as shown Attach the Crossbar to the left Upright Base 7 with four M10 x 80mm Bolts 35 two Joint Pla
18. temperature and deliver ing more oxygen to your muscles WORKING OUT Each workout should include 6 to 10 different exercis es Select exercises for every major muscle group emphasizing areas that you want to develop most To give balance and variety to your workouts vary the exercises from session to session Schedule your workouts for the time of day when your energy level is the highest Each workout should be followed by at least one day of rest Once you find the schedule that is right for you stick with it EXERCISE FORM Maintaining proper form is an essential part of an effective exercise program This requires moving through the full range of motion for each exercise and moving only the appropriate parts of the body Exercising in an uncontrolled manner will leave you feeling exhausted On the exercise guide accompany ing this manual you will find photographs showing the correct form for several exercises and a list of the muscles affected Refer to the muscle chart on page 15 to find the names of the muscles The repetitions in each set should be performed smoothly and without pausing The exertion stage of each repetition should last about half as long as the return stage Proper breathing is important Exhale during the exertion stage of each repetition and inhale during the return stroke Never hold your breath Rest for a short period of time after each set The ideal resting periods are Rest for three minu
19. tes 20 and four M10 Nylon Locknuts 19 Do not tight en the Nylon Locknuts yet Note If the Upright not shown has been preassembled lift it out of the way of the bolts going through the Upright Base Attach the Crossbar 3 to the right Upright Base not shown in the same manner 3 Press the Foot Plate 66 onto the bottom of the Front Leg 8 Press a 50mm Square Inner Cap 54 halfway into the top of the Front Leg Attach the Front Leg 8 to the Bench Frame 2 with two M10 x 67mm Bolts 18 the Support Plate 14 and two M10 Nylon Locknuts 19 Do not tighten the Nylon Locknuts yet 4 Lubricate an M10 x 75mm Bolt 51 Attach the Bench Frame 2 to the upper set of holes in the bracket on the Crossbar 3 with the Bolt two M10 Washers 24 and an M10 Nylon Locknut 19 Do not overtighten the Nylon Locknut the Bench Frame must be able to pivot easily Insert the Ring Pin 43 into the lower set of holes in the bracket on the Crossbar 3 Tighten the M10 x 57mm Adjustment Knob 33 into the Crossbar and Bench Frame 2 Tighten all of the M10 Nylon Locknuts 19 used in steps 1 3 5 Press three 45mm Square Inner Caps 21 into the Leg Lever 4 Slide the Weight Tube 41 through the Leg Lever 4 and secure it with an M8 x 57mm Bolt 39 two M8 Washers 38 a Small Spacer 37 and an M8 Nylon Locknut 13 Press a 25 4mm Round Inner Cap 23 into the indicated
20. tes 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 MUSCLE CHART Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors upper thigh Abductor outer thigh Quadriceps front of thigh Sartorius front of thigh Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Posterior Deltoid shoulder Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf XESCANDOVOZZENACIONMUOONW gt 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 charts on pages 16 and 17 of this manual can be pho
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