Bowflex Power Pro Owner's Manual page 66

64
GUIDELINES Week 1&2
All exercises should be practiced with one set of 8 to 12 repetitions. The style of
performance is very important. The movement for each repetition should be 4 seconds in
the positive phase and 4 seconds in the negative. Keep the motion slow and smooth. When
12 repetitions are accomplished, increase the resistance by approximately 5 percent. Keep
the time between exercises to a minimum, no longer than 60 seconds. No workout should
take more than 30 minutes to complete. Perform each workout three days a week.
GUIDELINES Week 3&4
All exercises should be practiced with one set of 8 to 12 repetitions. The style of
performance is very important. The movement for each repetition should be 4 seconds in
the positive phase and 4 seconds in the negative. Keep the motion slow and smooth. When
12 repetitions are accomplished, increase the resistance by approximately 5 percent. Keep
the time between exercises to a minimum, no longer than 45 seconds. No workout should
take more than 30 minutes to complete. Perform each workout three days a week.
The Workouts
Exercise
Leg Curl
Leg Extension
Bench Press
Lying Biceps Curl
Lying Shoulder Pullover
Seated (resisted) Abdominal Crunch
Exercise
Leg Curl
Leg Extension
Bench Press
Lying Biceps Curl
Lying Shoulder Pullover
Upright Row*
Lying Triceps Extension
Seated (resisted) Abdominal Crunch
* Bowflex suggests that you substitute the Upright Row exer-
cise with the Front Shoulder Raise (page 21) or Rear Deltoid
Rows (page 22).
Sets Reps Page
1 8-12 45
1 8-12 45
1 8-12 18
1 8-12 41
1 8-12 20
1 8-12 43
Sets Reps Page
1 8-12 45
1 8-12 45
1 8-12 18
1 8-12 41
1 8-12 20
1 8-12 *
1 8-12 35
1 8-12 43