Week Challenge - Nautilus SELECTTECH 552 Owner's Manual

SelectTech

6 Week Challenge

®
FREQUENCY: 3-Days a Week
For a successful workout, focus on generating the muscular contraction required to create the motion of the weight
(demonstrated in your "The Secrets of the 4-Step Rep" DVD) not just lifting the weight.
# of Reps: 8-12 (30 to 40 second intervals between sets)
Workout 1
flat.chest.press
overhead.press
lying.triceps.extension
overhead.triceps.extension
single.arm.row
standing.curl
concentration.curls
Workout 2
stationary.lunge
stiff-leg.dead.lift
calf.raise
ab.crunch
lying.trunk.rotation
Workout 3
flat.chest.press.alternating
overhead.press.alternating
lying.triceps.extension
overhead.triceps.extension
single.arm.row
standing.curl.alternating
concentration.curls
Workout 4
stationary.lunge
stiff-leg.dead.lift
calf.raise.unilateral
reverse.crunch
lying.trunk.rotation
1
TIME: About 30 minutes
Set #1
Weight Reps
Set #1
Weight Reps
Set #1
Weight Reps
Set #1
Weight Reps
Set #2
Weight Reps
Set #2
Weight Reps
Set #2
Weight Reps
Set #2
Weight Reps
Set #3
Weight Reps
Set #3
Weight Reps
Set #3
Weight Reps
Set #3
Weight Reps