Bowflex PR3000 Owners Manual - Page 17

Workouts Strength Training Frequency: 3 days per week (M-W-F) Time: 45-60 minutes This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 lbs and decrease your reps to 5. Rest 60-120 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 two seconds up and four seconds down and work to fatigue during each set. Day 1 Body Part Chest Shoulders Exercise Sets Bench Press 2-4 Decline Bench Press 2-4 Seated Shoulder Press 2-4 Lateral Shoulder Raise 2-4 Shoulder Shrug 2-4 Reps 5-8 5-8 5-8 5-8 5-8 Day 2 Body Part Back Arms Exercise Sets Reverse Grip Pulldown with 2-4 Hand Grips 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 5-8 5-8 5-8 5-8 5-8 5-8 Day 3 Body Part Legs Trunk Exercise Sets Squat 2-4 Leg Extension 2-4 Standing Hip Extension 2-4 Hip Abduction 2-4 Standing Low Back Extension 2-4 Seated Abdominal Crunch 2-4 Reps 5-8 5-8 5-8 5-8 5-8 5-8 17 Owner's Manual