CYBEX VR3 Manual page 2

Day 1
Exercise
Chest Press
Pec Fly
Pulldown
Rear Delt Fly
Overhead Press
Lateral Raise
Abdominal
ARC: 20 minutes; SPM 80 - 100, resistance
20 - 30%
Comments:
Day 1
Exercise
Leg Press
Hip Abduction
Leg Extension
Leg Curl
Arm Extension
Arm Curl
Rotary Torso
ARC: 25 minutes; SPM 100 - 120,
resistance 20 - 30%
Comments:
VR3 FITNESS PROGRAM
Volume Load Exercise
2s 10r Leg Press
1s 10r Hip Abduction
2s 10r Arm Curl
1s 10r Arm Extension
2s 10r Abdominal
1s 10r Rotary Torso
3s 10r Back Extension
Treadmill: 30 minutes, alternate 3 - 4 mph
and 5 - 6 mph, 0% incline
Comments:
Volume Load Exercise
2s 10r Chest Press
2s 10r Pec Fly
2s 10r Pulldown
2s 10r Rear Delt Fly
2s 10r Overhead Press
2s 10r Lateral Raise
2s 10r Abdominal
Bike:30 minutes; alternate 55 - 65% and
65 - 75% on Heart Rate Control program
Comments:
Day 2
Volume Load Exercise
2s 15r Chest Press
2s 15r Pec Fly
2s 15r Pulldown
2s 15r Rear Delt Fly
2s 15r Overhead Press
2s 15r Lateral Raise
2s 15r Abdominal
ARC: 25 minutes; SPM 80 - 100,
resistance 20 - 30%
Comments:
Day 2
Volume Load Exercise
2s 15r Leg Press
2s 15r Hip Abduction
2s 15r Leg Extension
2s 15r Leg Curl
2s 15r Arm Extension
2s 15r Arm Curl
2s 15r Rotary Torso
ARC: 30 minutes; SPM 100 - 120,
resistance 20 - 30%
Comments:
Day 3
Volume Load
2s 10r
1s 10r
2s 10r
1s 10r
2s 10r
1s 10r
3s 10r
Day 3
Volume Load
2s 10r
2s 10r
2s 10r
2s 10r
2s 10r
2s 10r
2s 10r