Bowflex XTREME.SE Owner's Manual page 18

The Workouts
Body Building
Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes
Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle
group to fifihne 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 f_tt levels to achieve a defined muscular look.
Rest 30-60 seconds between each set and exercise. Focus on proper K)rm. Tighten the muscle beK)re 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 movenlent insmndy at any point in the rep. Count
three seconds up and three seconds down and work
to f_ttigue during each set.
DAY 1
DAY 2
DAY 3
Chest
Shoulders
Bench Press 2-4 8-12
Chest Fly 2-4 8-12
Seated Shoulder Press 2-4 8-12
Crossover Rear Deltoid Row 2-4 8-12
i,ateral Shoulder Raise 2-4 8-12
Shoulder Shrug 2-4 8-12
Back
Arllls
Seated Eat Row 2-4 8-12
Seated Lat Pulldowns 2-4 8-12
Biceps Curl 2-4 8-12
Reverse Curl 2-4 8-12
Triceps Pushdown 2-4 8-12
Triceps Extension 2-4 8-12
Legs
Tr u
n k
Squat 2-4 8-12
Leg Extension 2-4 8-12
Standing Hip Extension 2-4 8-12
Standing Low Back Extension 2-4 8-12
Seated Abdominal Crunch 2-4 8-12
Seated Oblique Abdominal Crunch 2-4 8-12
16 gox_lex Xtreme' SE Ox_ner's Manual