Bowflex Power Pro Owners Manual - Page 15

The Workouts 13 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 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 DAY 2 DAY 3 Body Part Chest Shoulders Exercise Bench Press One Arm Seated Fly Seated Shoulder Press Rear Deltoid Row Lateral Shoulder Raise Shoulder Shrug Sets Reps Page 2-4 8-12 18 2-4 8-12 18 2-4 8-12 21 2-4 8-12 22 2-4 8-12 22 2-4 8-12 25 Body Part Back Arms Exercise Seated Lat Rows Lying Lat Pulldowns Standing Biceps Curl Reverse Curl Lying Triceps Extension French Press Sets Reps Page 2-4 8-12 30 2-4 8-12 30 2-4 8-12 37 2-4 8-12 40 2-4 8-12 35 2-4 8-12 35 Body Part Exercise Sets Legs Trunk Leg Press 2-4 Lying Leg Extension 2-4 Standing Hip Extension 2-4 Seated Leg Curl 1-3 Seated (straight leg) Calf Raise 2-4 Functional Low Back Extension 2-4 Seated (resisted) Abdominal Crunch 2-4 Seated (resisted) Oblique Crunch 2-4 Reps 8-12 8-12 8-12 8-12 12-15 8-12 8-12 8-12 Page 46 50 48 48 49 29 43 43 Exercise