Bowflex Revolution XP Owners Manual - Page 25
Strength Training
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23 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 pounds 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 will 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 Body Part Back Arms Body Part Legs Trunk Exercise Bench Press Chest Fly (wide pulley) Seated Shoulder Press Standing Lateral Raise Rear Deltoid Row Shoulder Shrug Exercise Barbell Bent Over Row Wide Pulldown Standing Biceps Curl Reverse Grip Barbell Curl Triceps Extension Triceps Pushdown Exercise The Squat Lying Prone Leg Curl Standing Single Leg Leg Curl Seated (Straight Leg) Calf Raise Standing Low Back Extension Standing Abdominal Crunch Sets Reps 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Sets Reps 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Sets Reps 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 8-12 2-4 5-8