Bowflex PR3000 Owners Manual - Page 15

Workouts Circuit Training - Anaerobic/Cardiovascular Frequency: 3 days on, 1 day off (Day 6) Time: 20-45 minutes Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1. Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases. Repeat the process with Circuit 3. Do not let your heart rate exceed 220, minus your resting heart rate. Perform each rep of each exercise slowly. Count three seconds up and three seconds down. Days 1 & 3 Body Part Chest Legs Back Legs Trunk Exercise Bench Press Squat Stiff Arm Pulldowns Standing Extension Seated Abdominal Crunch Reps 8-12 8-12 8-12 8-12 8-12 Days 2 & 4 Body Part Shoulders Legs Back Trunk Arms Exercise Seated Shoulder Press Leg Extension Narrow Pulldown with Hand Grips Standing Low Back Extension Seated Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 Days 5 & 7 Body Part Shoulders Arms Legs Trunk Exercise Shoulder Shrug Triceps Pushdown Standing Hip Adduction Trunk Rotation Reps 8-12 8-12 8-12 8-12 15 Owner's Manual