Body Building - Bowflex ULTIMATE Owner's Manual

The Workouts
BODY BUILDING
FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES
Body building requires %cused concentration and dedication to training, as well as proper eating habits, mlain each muscle group to failure be%re nloving
on to the next exercise. Do not neglect any nluscle 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 fl_rzu. Ti_htez] the muscle
befl_re you move, squeeze the muscle as you move, cramp the muscle at the point of fkfll contraction, and resist the movenlent 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
Chest Bench Press (Wide Ptflley) 2-4 8-12 19
Chest Fly 2-4 8-12 19
Shoulders Seated Shoulder Press 2-4 8-12 23
Rear Deltoid Rows 2-4 8 12 24
Standing Lateral Shoulder Raise 2 4 8 12 24
Shoulder Shrug 2 4 8 12 28
DAY 2
DAY 3
Back
Arms
Legs
mruzlk
Seated Lat Rows 2-4 8-12 34
Narrow Ptdldowns 2-4 8-12 32
Standing Biceps Curl 2-4
8-12 41
Reverse Grip Barbell Curls 2-4 8-12 45
Lying Triceps Extension 2-4 8-12 37
French Press 2-4 8-12 37
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
2 4 8 12 51
2 4 8 12 50
2-4 8-12 52
1-3 8-12 50
2-4 12-15 54
2-4 8-12 33
2-4 8-12 47
2 4 8 12 47
Progress up _o
15-25 minutes
15