Body Building - Bowflex Power Pro Owner's Manual

BODY BUILDING

FREQUENCY: 3 DAYS ON, 1 DAY OFF
Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to
failure 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.
DAY 1
Body Part
Chest
Shoulders
DAY 2
Body Part
Back
Arms
DAY 3
Body Part
Legs
Trunk
Exercise
The Workouts
Exercise
Bench Press
One Arm Seated Fly
Seated Shoulder Press
Rear Deltoid Row
Lateral Shoulder Raise
Shoulder Shrug
Exercise
Seated Lat Rows
Lying Lat Pulldowns
Standing Biceps Curl
Reverse Curl
Lying Triceps Extension
French Press
Exercise
Leg Press
Lying Leg Extension
Standing Hip Extension
Seated Leg Curl
Seated (straight leg) Calf Raise
Functional Low Back Extension
Seated (resisted) Abdominal Crunch
Seated (resisted) Oblique Crunch
TIME: ABOUT 45-60 MINUTES
Sets Reps
2-4
2-4
2-4
2-4
2-4
2-4
Sets Reps
2-4
2-4
2-4
2-4
2-4
2-4
Sets Reps
2-4
2-4
2-4
1-3
2-4
2-4
2-4
2-4
Page
8-12 18
8-12 18
8-12 21
8-12 22
8-12 22
8-12 25
Page
8-12 30
8-12 30
8-12 37
8-12 40
8-12 35
8-12 35
Page
8-12 46
8-12 50
8-12 48
8-12 48
12-15 49
8-12 29
8-12 43
8-12 43
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