Bowflex PR3000 Owners Manual - Page 14

Workouts Body Building Frequency: 3 days on, 1 day off (Day 6) Time: 45-60 minutes Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to fatigue 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 would 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. Days 1 & 3 Body Part Chest Shoulders Exercise Sets Bench Press 2-4 Incline Chest Press 2-4 Seated Shoulder Press 2-4 Crossover High Rear Delt Rows 2-4 Lateral Shoulder Raise 2-4 Shoulder Shrug 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Days 2 & 4 Body Part Back Arms Exercise Sets Stiff Arm Pulldowns 2-4 Narrow Pulldown with Hand Grips 2-4 Seated Biceps Curl 2-4 Triceps Kickback 2-4 Triceps Pushdown 2-4 Triceps Extension 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Days 5 & 7 Body Part Legs Trunk Exercise Sets Squat 2-4 Leg Extension 2-4 Standing Hip Extension 2-4 Standing Leg Kickback 2-4 Standing Low Back Extension 2-4 Seated Abdominal Crunch 2-4 Trunk Rotation 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 8-12 14 Owner's Manual