Bowflex PR3000 Owners Manual - Page 13

Days 2 & 4 Body Part Back Shoulders Arms Trunk Workouts Exercise Sets Reverse Grip Pulldown with 1-3 Hand Grips Narrow Pulldown with Hand Grips 1-3 Crossover High Rear Delt Rows 1-3 Seated Biceps Curl 1-3 Triceps Pushdown 1-3 Standing Low Back Extension 1-3 Seated Abdominal Crunch 1-3 Reps 10-12 10-12 10-12 10-12 10-12 10-12 10-12 20 Minute Upper/Lower Body Frequency: 4 days per week (M-T-Th-F) Time: 20 minutes This program provides a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. Perform this routine when you are limited in time or just want a variation to your normal routine. Perform this program training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate. Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you perform. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down. Days 1 & 3 Body Part Chest Back Shoulders Arms Exercise Sets Bench Press 1-3 Stiff Arm Pulldowns 1-3 Crossover High Rear Delt Rows 1-3 Seated Biceps Curl 1-3 Triceps Extension 1-3 Reps 12-15 12-15 12-15 12-15 12-15 Days 2 & 4 Body Part Legs Trunk Exercise Sets Leg Extension 1-3 Squat 1-3 Standing Hip Extension 1-3 Standing Hip Abduction 1-3 Standing Low Back Extension 1-3 Seated Abdominal Crunch 1-3 Reps 12-15 12-15 12-15 12-15 10-12 10-12 13 Owner's Manual