Bowflex Ultimate Assembly and Owners Manual - Page 17

The Workouts 17 Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 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 three seconds up and three seconds down and work to fatigue during each set. DAY 1 Body Part Chest Shoulders Exercise Bench Press (Wide Pulley) Chest Fly Seated Shoulder Press Rear Deltoid Rows Standing Lateral Shoulder Raise Shoulder Shrug Sets 2-4 2-4 2-4 2-4 2-4 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 DAY 2 Body Part Back Arms Exercise Seated Lat Rows Narrow Pulldowns Standing Biceps Curl Reverse Grip Barbell Curls Lying Triceps Extension French Press Sets 2-4 2-4 2-4 2-4 2-4 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 DAY 3 Body Part Legs Trunk Exercise Leg Press Leg Extension Standing Hip Extension Leg Curl Seated (Straight Leg) Calf Raise Low Back Extensions Seated Resisted Abdominal Crunch Seated Resisted Oblique Crunch Aerobic Rowing Sets Reps 2-4 8-12 2-4 8-12 2-4 8-12 1-3 8-12 2-4 12-15 2-4 8-12 2-4 8-12 2-4 8-12 Progress up to 15- 25 minutes