Bowflex XTREME.SE Owner's Manual page 21

The Workouts
Strength Training
Frequency: 3 Days Per Week (M-W-F)
Time: About 45-60 Minutes
This program is designed to emphasize overall strength development. This is an advanced routine to be used
only afker you have progressed flom the advanced general conditioning routine and only afker you have perfe.cted
your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should
increase your resistance 5 pounds and decrease your reps to 5. Rest 60 - 120 seconds between each set and exercise°
Focus on proper form. Tighten the muscle before you re(we, squeeze the muscle as you re(we, 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 two seconds up and four seconds
down and work to fatigue during each set.
Day 1
Chest
Shoulders
Bench Press 2-4 5-8
Chest Fly 2-4 5-8
Seated Shoulder Press 2-4 5-8
Crossover Rear Deltoid Rows 2-4 5-8
Shoulder Shrug 2-4 5-8
Day 2
Back
Arms
Seated Lat Row 2-4 5-8
Seated Lat Pulldowns 2-4 5-8
Biceps Curl 2-4 5-8
Reverse Curl 2-4 5-8
Triceps Pushdown 2-4 5-8
Triceps Extension 2-4 5-8
Day 3
Legs Squat 2-4 5-8
Leg Extension 2-4 5-8
Standing Low Back Extension 2-4 8-12
Trunk Seated Abdominal Crunch 2-4 5-8
gox_lex Xtreme' SE Ox_ner's Manual 19