Bowflex XTREME.SE Owner's Manual page 19

The Workouts
Circuit Training - Anaerobic/Cardiovascular
Frequency: 2-3 Times Per Week Time: About 20-45 Minutes
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick,
challenging routine° The idea is to move quickly flom exercise to exercise, raking only as much rest between sets as it
rakes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise° Initially, start with
completing one round of Circuit 1. Then add an additional round of the same circuit° Once you reach three rounds of
Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fimess level increases° Repeat process
with Circuit 3. Do not let your heart rate exceed 220 minus your resting heart rate. Perform each rep of each exercise
slowly and with perfect technique. Count three seconds up and three seconds down.
Circuit 1
Chest Bench Press 8-12
i,egs Squat 8-12
Back Seated Lat Row 8-12
Trunk Seated Abdominal Crunch 8-112
Circuit 2
Shoukters Seated Shoulder Press 8-12
Legs Leg Extensions 8-12
Back Seated Lat Pulldowns 8-12
Trunk Standing Low Back Extension 8-12
Arms Biceps Curl 8-12
Circuit 3
Shoukters Crossover Rear Deltoid Rows 8-12
Arms Triceps Pushdown 8-12
Trunk Seated Oblique Crunch 8-12
gox_lex Xtreme' SE Ox_ner's Manual 17