Bowflex PR1000 Home Gym Owner's Manual page 15

Workouts
Days 2 & 4 Body Part
Back
Shoulders
Arms
Trunk
Exercise
Seated Lat Rows
Seated Lat Pulldowns
Crossover Rear Belt Row
Standing Biceps Curl
Triceps Pushdown
Standing Low Back Extension
Seated Abdominal Crunch
Frequency: 4 days per week (M-T-Th-F)
Time: 20 minutes
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
This program provides a quick and effective workout that combines muscle conditioning with some cardiovascular
benefits. Perform this routine when you are limited in time or just want a variation to your normal routine. Perform this
program training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your technique
starts to deteriorate. Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you
perform. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the
rep. Count three seconds up and three seconds down.
Days 1 & 3 Body Part
Chest
Back
Shoulders
Arms
Exercise
Bench Press
Seated Lat Rows
Crossover Rear Belt Rows
Standing Biceps Curl
Triceps Extension
Sets
1-3
1-3
1-3
1-3
1-3
Reps
12-15
12-15
12-15
12-15
12-15
Days 2 & 4 Body Part
Legs
Trunk
Exercise
Leg Extension
Leg Press
Standing Leg Kick Back
Standing Hip Abduction
Standing Low Back Extension
Seated Abdominal Crunch
Sets
1-3
1-3
1-3
1-3
1-3
1-3
Reps
12-15
12-15
12-15
12-15
10-12
10-12
15
Owner'sManual