Body Building - Bowflex PR1000 Assembly And Owner's Manual

Body Building

Frequency: 6 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. Work 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.
Days 1 & 3 Chest
Shoulders
Days 2 & 4 Back
Arms
Days 5 & 7
Legs
Trunk
Bench Press
Decline Bench Press
Seated Shoulder Press
Crossover Seated Rear Deltoid
Rows
Front Shoulder Raise
Scapular Retraction
Seated Lat Rows
Reverse Grip Pulldowns
Standing Biceps Curl
Standing Wrist Curl
Triceps Pushdown
Lying Triceps Extension
Leg Press
Leg Extension
Standing Leg Kickback
Seated Hip Abduction
Seated Abdominal Crunch
Trunk Rotation
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