英语播客EnglishPod 388

（单词翻译）

 A:     Hey there, you look a little lost. Are you new here?

 B:    Yeah how’d 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 ok, 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 tone¹ and definition?

 B:    Well, I don’t want to be ripped² 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 iron or you might pull a muscle.

 B:    Got it!  Wow is that the weight you are lifting?  My
       goodness that’s a lot of weight!

 A:     It’s not that much. Just watch... I’m ok...