Strength Training - Bowflex Xtreme Assembly Instructions & Owner's Manual

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STRENGTH TRAINING

FREQUENCY: 3 DAYS PER WEEK (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 to 5. Rest 60 - 120 seconds between each set and exercise. Focus on
proper form. Tightenthe muscle before you move, squee ze the muscle as you move, crampthe muscle at the point of
full contraction, and resistthe 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
Body Part
Day 3
Legs
Trunk
The Workouts
Exercise
Bench Press
Chest Fly
Seated Shoulder Press
Crossover Rear Delt Rows
Shoulder Shrug
Exercise
Seated Lat Row
Seated Lat Pulldowns
Biceps Curl
Reverse Curl
Triceps Pushdown
Triceps Extension
Exercise
Squat
Leg Extension
Leg Curl
Standing Low Back Extension
Seated Abdominal Crunch
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 8-12
2-4 5-8