Bowflex Power Pro Owners Manual - Page 18

16 The Workouts STRENGTH TRAINING FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 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 Day 2 Day 3 Body Part Chest Shoulders Exercise Bench Press One Arm Seated Fly Seated Shoulder Press Rear Deltoid Rows Shoulder Shrug Body Part Back Arms Exercise Seated Lat Rows Lying Lat Pulldowns Standing Biceps Curl Reverse Curl Seated Triceps Extension Lying Triceps Extension Sets Reps Page 2-4 5-8 18 2-4 5-8 18 2-4 5-8 21 2-4 5-8 22 2-4 5-8 25 Sets Reps Page 2-4 5-8 30 2-4 5-8 30 2-4 5-8 37 2-4 5-8 40 2-4 5-8 37 2-4 5-8 35 Body Part Exercise Sets Legs Trunk Leg Press 2-4 Lying Leg Extension 2-4 Seated Leg Curl 2-4 Seated (straight leg) Calf Raise 2-4 Functional Low Back Extension 2-4 Seated (resisted) Abdominal Crunch 2-4 Reps 5-8 5-8 5-8 5-8 8-12 5-8 Page 46 50 48 49 29 43