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The Workouts
GUIDELINES
Week
1&2
All exercises
should
be practiced
with one set of 8 to 12 repetitions.
The style of performance
is very
important.
The movement
fbr each repetition
should
be 4 seconds
in the positive
phase
and 4 seconds
in the
negative.
Keep the motion
slow and smooth.
When
12 repetitions
are accomplished,
increase
the resistance
by approximately
5 percent.
Keep the time between
exercises
to a minimum,
no longer
than
60 seconds.
No
workout
should
take more
than
30 mimltes
to complete.
Perform
each workout
three
days a week.
Leg Curl
1
8-12
Leg Extension
1
8-12
Bench Press
1
8-12
Lying Biceps Curl
1
8-12
Seated Shoulder
Press
1
8-12
Seated Abdominal
Crunch
1
8-12
GUIDELINES
Week
3&4
All exercises should be practiced
with one set of 8 to 12 repetitions.
The style of performance
is very
important.
The movement fbr each repetition
should be 4 seconds in the positive phase and 4 seconds in the
negative. Keep the motion slow and smooth. When 12 repetitions
are accomplished,
increase the resistance
by approximately
5 percent. Keep the time between exercises to a minimum,
no longer than 45 seconds. No
workout should take more than 30 minutes to complete. Perform
each workout three days a week.
Leg Curl
1
8-12
Leg Extension
1
8-12
Bench Press
1
8-12
Lying Biceps Curl
1
8-12
Seated Shoulder
Press
1
8-12
Rear Deltoid Rows*
1
8-12
Seated Triceps Extension
1
8-12
Seated Abdominal
Crunch
1
8-12
GUIDELINES
Week
5&6
All exercises should be practiced
with one set of 8 to 12 repetitions.
The style of performance
is very
important.
The movement tbr each repetition
should be 4 seconds in the positive phase and 4 seconds in the
negative. Keep the motion slow and smooth. When 12 repetitions
are accomplished,
increase the resistance
by approximately
5 percent. Keep the time between exercises to a minimum,
no longer than 30 seconds. No
workout should take more than 30 minutes to complete. Perform
each workout three days a week.
Leg Curl
1
8-12
Leg Extension
1
8-12
Leg Press
1
8-12
Bench Press
1
8-12
Lying Biceps Curl
1
8-12
Lying Shoulder
Pullover
1
8-12
Reverse Fly
1
8-12
Rear Deltoid Rows*
1
8-12
Seated Triceps Extension
1
8-12
Seated Abdominal
Crunch
1
8-12
* The Upright
Row exercise
was used in Dr. Darden's
original
study.
Although
many
people
have used this exercise
for years,
recent
information
in the
Physical
Therapy
field has caused
the authors
of this manual
to caution
against
performing
this exercise
because
of the unnatural
twisting
movement
created
in the shoulder
joint.
We suggest
you substitute
Rear Deltoid
Rows for the upright
Row exercise.
Box_flex'
Body
Lemmess
Program
67
Costco BFX
Xceed OM FINAL_olint.indd
69
8/16/2006
3:41:46 PM
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