Bowflex Power Pro Owners Manual - Page 66
Guidelines Week 1&2, Guidelines Week 3&4
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64 The Workouts GUIDELINES Week 1&2 All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. Keep the time between exercises to a minimum, no longer than 60 seconds. No workout should take more than 30 minutes to complete. Perform each workout three days a week. Exercise Sets Reps Page Leg Curl 1 Leg Extension 1 Bench Press 1 Lying Biceps Curl 1 Lying Shoulder Pullover 1 Seated (resisted) Abdominal Crunch 1 8-12 45 8-12 45 8-12 18 8-12 41 8-12 20 8-12 43 GUIDELINES Week 3&4 All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. Keep the time between exercises to a minimum, no longer than 45 seconds. No workout should take more than 30 minutes to complete. Perform each workout three days a week. Exercise Sets Reps Page Leg Curl 1 8-12 45 Leg Extension 1 8-12 45 Bench Press 1 8-12 18 Lying Biceps Curl 1 8-12 41 Lying Shoulder Pullover 1 8-12 20 Upright Row* 1 8-12 * Lying Triceps Extension 1 8-12 35 Seated (resisted) Abdominal Crunch 1 8-12 43 * Bowflex suggests that you substitute the Upright Row exercise with the Front Shoulder Raise (page 21) or Rear Deltoid Rows (page 22).