A: Hey, there! You look a little lost, are you new here?
B: Yeah, how did you know?
A: You can always spot the newbies. I can give you a few pointers if you want. Were you trying to use this machine here?
B: Yeah, I just started my training today and I'm not really sure where to begin.
A: It's okay, I know how it is. This machine here will work out your upper body, mainly your triceps and biceps. Are you looking to develop strength or muscle tone and definition?
B: Well, I don't want to be ripped like you. I just want a good physique with weights and cardio.
A: In that case, you want to work with less weight. You can start off by working ten to fifteen reps in four sets. Five kilo weights should be enough. Now it's very important that you stretch before pumping irons or you might pull a muscle.
B: Got it. Wow!! Is that the weight you're lifting? My goodness !! That's a lot of weight!
A: It's not that much. Just watch, I'm OK.
I know how it is.
=I understand your situation./I know how you feel.
A: I don't know what to do. I'm new here.
B: I know how it is. Maybe I can help you if you need.
pump iron=lift weights
I'm going to pump some iron.
Here are some pointers on how to run this machine.
develop muscle tone
have muscle tone
I'm going to develop muscle tone, but not that huge big muscles.
I used to have these huge round chubby thick arms and now I've got this muscle definition.
She has a nice physique.
I'll work 12 reps in five sets.
I don't want to be ripped.
Arnold Schwarzenegger is ripped. He has huge muscles.
pull a muscle
If you do not warm up before physical activity, you can easily pull a muscle.