Conversation:

A: Hey, there! You look a little lost, are you new here?

嘿，那位，你看起来很茫然的样子。你是新来的吗？

B: Yeah, how did you know?

是的，你怎么知道的？

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?

新来的总是很好认。如果你需要的话，我可以给你一些指点。你是要是这个机器吗？

B: Yeah, I just started my training today and I'm not really sure where to begin.

是的，我今天刚刚开始训练，实在不知道从哪儿开始。

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?

没关系，我知道。这台机器是锻炼你的上半身，主要是肱三头肌和二头肌。你是想增强力量还是锻炼肌肉和线条？

B: Well, I don't want to be ripped like you. I just want a good physique with weights and cardio.

嗯，我不想有像你一样撕裂状的肌肉线条。我只想通过举重和有氧运动练一个好的体型。

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.

这样的话，你要少练点儿举重。你可以做10到15个一组，做四组。五千克的重量就够了。现在很重要的一点是，你要在举重前做一下伸展运动，否则会拉伤肌肉。

B: Got it. Wow!! Is that the weight you're lifting? My goodness !! That's a lot of weight!

明白了，这是你举的重量吗？我的天哪，这太重了！

A: It's not that much. Just watch, I'm OK.

没那么多，看看我，没事儿。

I know how it is.

我知道该怎么样。

=I understand your situation./I know how you feel.

我理解你的情况。/我理解你的感受。

A: I don't know what to do. I'm new here.

我不知道该怎么做，我是新来的。

B: I know how it is. Maybe I can help you if you need.

我理解你的感受。如果你需要我可以帮你。

pump iron=lift weights

撸铁

I'm going to pump some iron.

我要去撸铁。

pointer

建议；提议

(advice; tip)

例句：

Here are some pointers on how to run this machine.

这是如何运行这个机器的提示。

muscle tone

肌肉张力

develop muscle tone

have muscle tone

I'm going to develop muscle tone, but not that huge big muscles.

我要塑形了，但是不想练成那种太大的肌肉。

muscle defination

肌肉线条

例句：

I used to have these huge round chubby thick arms and now I've got this muscle definition.

我以前的胳膊又大又圆又肥又厚，现在我能看到肌肉线条。

physique

体格；体型

例句：

She has a nice physique.

她体型很好。

reps=repetitons

次数

sets

组数

例句：

I'll work 12 reps in five sets.

我要做每组做12次，做五组。

I don't want to be ripped.

我不想练得肌肉太大。

ripped=very muscular

Arnold Schwarzenegger is ripped. He has huge muscles.

阿诺德施瓦辛格很健壮，他的肌肉很大。

pull a muscle

肌肉拉伤

例句：

If you do not warm up before physical activity, you can easily pull a muscle.

如果你在体育运动前不热身，你会很容易肌肉拉伤。