Bowflex The Xtreme2 Owner's Manual & Fitness Manual page 16

14
STRENGTH TRAINING
FREQ_UENCY: 3 DAYS PERWEEK (M-W-F) TIME: ABOUT 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
m 5. Rest 60-120 seconds between each set and exercise. Focus on pwper fbrm. Tighten the muscle bef5re 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 _atigue during each set.
Day I
Chest
Shoulders
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Bench Press 2-4 5-8
Chest Fly 2-4 5-8
Seated Shoulder Press 2-4 5-8
Crossover Rear Delt Rows 2-4 5-8
Shoulder Shrug 2-4 5-8
Day 2
Back
Arms
Seated Lat Row 2-4 5-8
Seated Lat Pulldowns 2-4 5-8
Biceps Curl 2-4 5-8
Reverse Curl 2-4 5-8
Triceps Pushdown 2-4 5-8
Triceps Extension 2-4 5-8
Day 3
Legs
Trunk
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Squat 2-4 5-8
Leg Extension 2-4 5-8
Leg Curl 2-4 5-8
Standing Hip Extension 2-4 5-8
Standing Low Back Extension 2-4 5-8
Seated Abdominal Crunch 2-4 5-8
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