Bowflex Ultimate 2 Owners Manual - Page 23

Strength Training

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21 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 Body Part Chest Shoulders Exercise Bench Press (wide pulley) Chest Fly (wide pulley) Seated Shoulder Press Standing Lateral Shoulder Raise Rear Deltoid Rows Shoulder Shrug Sets 2-4 2-4 2-4 2-4 2-4 2-4 Reps 5-8 5-8 5-8 5-8 5-8 5-8 Day 2 Body Part Back Arms Exercise Standing Lat Row Wide Pulldowns Standing Biceps Curl Reverse Curl Lying 45° Triceps Extension "Rope" Pushdown Sets 2-4 2-4 2-4 2-4 2-4 2-4 Reps 5-8 5-8 5-8 5-8 5-8 5-8 Day 3 Body Part Legs Trunk Exercise Sets Squat 2-4 Leg Curl Knee Flexion 2-4 Leg Extension 2-4 Seated Calf Press 2-4 Low Back Extension 2-4 Seated Resisted Abdominal Crunch2-4 Reps 5-8 5-8 5-8 5-8 8-12 5-8

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21
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.
Body Part
Chest
Shoulders
Exercise
Bench Press (wide pulley)
Chest Fly (wide pulley)
Seated Shoulder Press
Standing Lateral Shoulder Raise
Rear Deltoid Rows
Shoulder Shrug
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
5-8
5-8
Body Part
Back
Arms
Exercise
Standing Lat Row
Wide Pulldowns
Standing Biceps Curl
Reverse Curl
Lying 45° Triceps Extension
“Rope” Pushdown
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
5-8
5-8
Body Part
Legs
Trunk
Exercise
Squat
Leg Curl Knee Flexion
Leg Extension
Seated Calf Press
Low Back Extension
Seated Resisted Abdominal Crunch
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
8-12
5-8
Day 1
Day 2
Day 3