Bowflex Power Pro Owners Manual - Page 67

Guidelines Week 5&6

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The Workouts 65 GUIDELINES Week 5&6 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 30 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 Reverse Fly 1 Upright Row* 1 Lying Triceps Extension 1 Seated (resisted) Abdominal Crunch 1 8-12 45 8-12 45 8-12 18 8-12 41 8-12 20 8-12 27 8-12 * 8-12 35 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).

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GUIDELINES Week 5&6
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
30
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
Reverse Fly
1
8-12
27
Upright Row*
1
8-12
*
Lying Triceps Extension
1
8-12
35
Seated (resisted) Abdominal Crunch
1
8-12
43
The Workouts
65
* Bowflex suggests that you substitute the Upright Row exer-
cise with the Front Shoulder Raise (page 21) or Rear Deltoid
Rows (page 22).