Body Building - Bowflex Classic Home Gym Owner's Manual

Body Building

Frequency: 6 days on, 1 day off (Day 6)
Time: 45-60 minutes
Body building requires focused concentration and dedication to training, as well as proper
eating habits. Work each muscle group to fatigue 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 would 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.
Body Part
Days 1 & 3
Chest
Shoulders
Body Part
Days 2 & 4
Back
Arms
Body Part
Days 5 & 7
Legs
Trunk
Workouts
Exercise
Bench Press
Incline Bench Press
Seated Shoulder Press
Crossover Rear Delt Row
Front Shoulder Raise
Scapular Retraction
Exercise
Seated Lat Row
Narrow Pulldowns
Standing Biceps Curl
Standing Wrist Curl
Triceps Pushdown
Lying Triceps Extension
Exercise
Leg Press
Leg Extension
Standing Leg Kick Back
Seated Hip Abduction
Seated Low Back Extension
Seated Resisted Abdominal
Crunch
Trunk Rotation
16
Owner's Manual
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Sets
2-4
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
Reps
8-12
8-12
8-12
8-12
8-12
8-12
Reps
8-12
8-12
8-12
8-12
8-12
8-12
8-12