Bowflex Ultimate Assembly and Owners Manual - Page 15

The Workouts 15 20 Minute Better Body Workout Frequency: 3 Days Per Week (M-W-F) Time: About 20 Minutes Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform easily for 5 -10 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging ­resistance you can perform for no less than 10 reps and no more than 15 reps without your form deteriorating. As you become stronger, you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to the next. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set. Body Part Chest Back Shoulders Arms Legs Trunk Exercise Bench Press Seated Lat Rows Standing Lateral Shoulder Raise Standing Biceps Curl Lying Triceps Extension Leg Extension Leg Curl Seated (Straight Leg) Calf Raise Low Back Extension Resisted Abdominal Crunch Sets 1-2 1-2 1-2 1-2 1-2 1-2 1-2 1-2 1-2 1-2 Reps 10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15 Advanced General Conditioning Frequency: 4 Days Per Week (M-T-TH-F) Time: About 35-45 Minutes When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or if you become bored, it is time to change your program. You can increase your training with this "split system" routine that works opposing muscle groups on different days. To do this, you'll increase your resistance when you can perform 12 reps perfectly, and you'll increase your volume by performing more sets and more exercises. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set. Day 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press (Wide Pulley) Seated Shoulder Press Seated Triceps Extension French Press Leg Press Leg Curl Seated (Straight Leg) Calve Raise Sets 1-3 1-3 1-3 1-3 1-3 1-3 1-3 Reps 10-12 10-12 10-12 10-12 10-12 10-12 10-12 Day 2 & 4 Body Part Back Shoulders Arms Trunk Exercise Seated Lat Rows Narrow Pulldowns Rear Deltoid Rows Standing Biceps Curl Reverse Grip Barbell Curls Low Back Extension Seated Resisted Abdominal Crunch Reverse Crunch Sets 1-3 1-3 1-3 1-3 1-3 1-3 1-3 1-3 Reps 10-12 10-12 10-12 10-12 10-12 10-12 10-12 10-12