Bowflex Revolution Owners Manual - Page 27

25 The Workouts Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the ­muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set. DAY 1 Body Part Chest Shoulders Exercise Bench Press Decline Chest Fly Seated Shoulder Press Rear Deltoid Row Standing Lateral Raise Shoulder Shrug Sets Reps 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 DAY 2 Body Part Back Arms Exercise Seated Lat Rows Narrow Pulldown w/ Hand Grips Standing Biceps Curl Standing Hammer Grip Curls Seated Triceps Extension Seated French Press Sets Reps 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 DAY 3 Body Part Legs Trunk Aerobic Exercise Standing Hip Extension Leg Extension Leg Curl Leg Press Seated Calf Raise Seated Low Back Extension Seated Resisted Abdominal Crunch Seated Resisted Oblique Crunch Aerobic Rowing Sets Reps 2-4 8-12 2-4 8-12 1-3 8-12 2-4 8-12 2-4 12-15 2-4 8-12 2-4 8-12 2-4 8-12 Progress up to 15-25 minutes