Body Building - Bowflex PR3000 Owner's Manual

Body Building

Frequency: 3 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. Train 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 High Rear Delt Rows 2-4
Lateral Shoulder Raise
Shoulder Shrug
Exercise
Stiff Arm Pulldowns
Narrow Pulldowns with Handgrips 2-4
Seated Biceps Curl
Triceps Kickback
Triceps Pushdown
Triceps Extension
Exercise
Squat
Leg Extension
Standing Hip Extension
Standing Leg Kickback
Trunk Rotation
Seated Abdominal Crunch
14
Owner's Manual
Sets Reps
2-4 8-12
2-4 8-12
2-4 8-12
8-12
2-4 8-12
2-4 8-12
Sets Reps
2-4 8-12
8-12
2-4 8-12
2-4 8-12
2-4 8-12
2-4 8-12
Sets Reps
2-4 8-12
2-4 8-12
2-4 8-12
2-4 8-12
2-4 8-12
2-4 8-12