Stength Training - Bowflex Classic Home Gym Owner's Manual

Strength Training
Frequency: 3 days per week (M-W-F)
Time: 45-60 minutes
This program is designed to emphasize overall strength development. This is an advanced
routine to be used only after you have progressed from the advanced general conditioning
routine and only after you have perfected your exercise techniques. Work each set to near
exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 lbs
and decrease your reps to 5. Rest 60–120 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 two seconds up and four seconds down and work to fatigue during each
set.
Body Part
Day 1
Chest
Shoulders
Body Part
Day 2
Back
Arms
Body Part
Day 3
Legs
Trunk
Workouts
Exercise
Bench Press
Decline Bench Press
Seated Shoulder Press
Crossover Seated Rear Deltoid Row
Front Shoulder Raise
Exercise
Seated Lat Row
Narrow Pulldowns
Standing Biceps Curl
Standing Wrist Curl
Triceps Pushdown
Lying Triceps Extension
Exercise
Leg Press
Leg Extension
Standing Leg Kickback
Seated Calf Raise
Seated Low Back Extension
Seated Resisted Abdominal Crunch
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Owner's Manual
Sets Reps
2-4 5-8
2-4 5-8
2-4 5-8
2-4 5-8
2-4 5-8
Sets Reps
2-4 5-8
2-4 5-8
2-4 5-8
2-4 5-8
2-4 5-8
2-4 5-8
Sets Reps
2-4 5-8
2-4 5-8
2-4 5-8
2-4 5-8
2-4 5-8
2-4 5-8