CYBEX VR3 Manual

Challenge: Basic
Day 1
Exercise
Chest Press
Pulldown
Overhead Press
Arm Curl
Arm Extension
Abdominal
Back Extension
ARC: 20 minutes; SPM 80 - 100, resistance
15 - 20%
Comments:
Week 3 Day 1, Week 4 Day 3
Exercise
Leg Press
Leg Extension
Leg Curl
Hip Abduction
Standing Calf
Rotary Torso
Back Extension
Treadmill: 30 minutes, 3 - 4 mph, 0%
incline
Comments:
VR3 FITNESS PROGRAM
Equipment: Cybex VR3 Strength
Volume Load Exercise
2s 10r Leg Press
2s 10r Leg Extension
2s 10r Leg Curl
2s 10r Hip Abduction
2s 10r Standing Calf
2s 10r Rotary Torso
2s 10r Back Extension
Bike: 20 minutes; 55 - 65% on Heart Rate
Control program
Comments:
Week 3 Day 2, Week 4 Day 2
Volume Load Exercise
2s 10r Chest Press
2s 10r Leg Press
2s 10r Pulldown
2s 10r Leg Curl
2s 10r
Overhead Press
2s 10r Abdominal
2s 10r Rotary Torso
Bike:30 minutes; 55 - 65% on Heart Rate
Control program
Comments:
Bike Treadmill
Day 2
Volume Load Exercise
2s 10r Chest Press
2s 10r Leg Press
2s 10r Pulldown
2s 10r Leg Curl
2s 10r Overhead Press
2s 10r Abdominal
2s 10r Rotary Torso
Treadmill: 20 minutes, 3 - 4 mph, 0%
incline
Comments:
Volume Load Exercise
2s 15r Chest Press
2s 15r Pulldown
2s 15r Overhead Press
2s 15r Arm Curl
2s 15r
Arm Extension
2s 15r Abdominal
2s 15r Back Extension
ARC: 30 minutes; SPM 80 - 100,
resistance 15 - 20%
Comments:
Arc Trainer
Day 3
Volume Load
2s 10r
2s 10r
2s 10r
2s 10r
2s 10r
2s 10r
2s 10r
Week 3 Day 3, Week 4 Day 1
Volume Load
2s 10r
2s 10r
2s 10r
2s 10r
2s 10r
2s 10r
2s 10r