Strength Training - Bowflex Power Pro Owner's Manual

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STRENGTH TRAINING

FREQUENCY: 3 DAYS PER WEEK (M-W-F)
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.
Day 1
Body Part
Chest
Shoulders
Day 2
Body Part
Back
Arms
Day 3
Body Part
Legs
Trunk
The Workouts
Exercise
Bench Press
One Arm Seated Fly
Seated Shoulder Press
Rear Deltoid Rows
Shoulder Shrug
Exercise
Seated Lat Rows
Lying Lat Pulldowns
Standing Biceps Curl
Reverse Curl
Seated Triceps Extension
Lying Triceps Extension
Exercise
Leg Press
Lying Leg Extension
Seated Leg Curl
Seated (straight leg) Calf Raise
Functional Low Back Extension
Seated (resisted) Abdominal Crunch
TIME: ABOUT 45-60 MINUTES
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 8-12
2-4 5-8
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