Bowflex Power Pro Owners Manual - Page 13

The Workouts 11 20 MINUTE BETTER BODY WORKOUT FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5 -10 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance that you can perform no less than 10 reps and no more than 15 reps without your form deteriorating. As you become stronger, you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to the next one. Rest 30 to 45 seconds between sets. 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. Body Part Exercise Sets Chest Bench Press 1-2 Back Seated Lat Rows 1-2 Shoulders Rear Deltoid Rows 1-2 Arms Standing Biceps Curl 1-2 Lying Triceps Extension 1-2 Legs Leg Press 1-2 Seated Leg Curl 1-2 Trunk Functional Low Back Extension 1-2 Seated (resisted) Abdominal Crunch 1-2 Reps 10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15 Page 18 30 22 37 35 46 48 29 43 ADVANCED GENERAL CONDITIONING FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 35-45 MINUTES When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or have become just plain bored, it is time to change your program. You can increase your training with this "split system" routine that works opposing muscle groups on different days. To do this, you'll increase your resistance when you can perform 12 reps perfectly, and you'll increase your volume by performing more sets and more exercises. 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. Day 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press Seated Shoulder Press Lying Triceps Extension French Press Leg Press Seated Leg Curl Seated (straight leg) Calf Raise Sets Reps Page 1-3 10-12 18 1-3 10-12 21 1-3 10-12 35 1-3 10-12 35 1-3 10-12 46 1-3 10-12 48 1-3 10-12 49 Day 2 & 4 Body Part Exercise Sets Back Seated Lat Rows 1-3 Lying Lat Pulldowns 1-3 Shoulders Rear Deltoid Rows 1-3 Arms Standing Biceps Curl 1-3 Reverse Curl 1-3 Trunk Functional Low Back Extension 1-3 Seated (resisted) Abdominal Crunch 1-3 Reps 10-12 10-12 10-12 10-12 10-12 10-12 10-12 Page 30 30 22 37 40 29 43