The Workouts - Bowflex The Xtreme2 Owner's Manual & Fitness Manual

The Workouts
20 MINUTE BETTER BODY WORKOUT
FREQUENCY: 3 DAYS PER WEEK (MZW-F) TIME: ABOUT 20 MINUTES
Start by performing one set of each exercise. "Warm up with a light resistance that you call perfbrm easily fbr 5-10 reps without
filtiguing. Focus on practicing and learning your technique befbre increasing the resistance. Then move to a more challenging
resistance that you call pertbrm no less than 10 reps and no more than 15 reps without your fbrm deteriorating. As you become
stronger, you call advance to two sets tbr each exercise. Complete all sets of each exercise befbre moving on to the next one.
Rest 30 to 45 seconds benveen sets. 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.
Chest Bench Press 1-2 10-15
Back Seated Lat Rows 1-2 10-15
Shoulders Crossover Rear Dell Rows 1-2 10-15
Arms Biceps Curl 1-2 10-15
Triceps Pushdown 1-2 10-15
Legs Leg Extension 1-2 10-15
Leg Curl 1-2 10-15
Trunk Standing Low Back Extension 1-2 10-15
Seated Ahdominal Crunch 1-2 10-15
ADVANCED GENERAL CONDITIONING
FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 35-45 MINUTES
When you are proficient in perfbrming the exercise techniques of the above routine and are no longer realizing results, or
have become just plain bored, it is time to change your program. You can increase ?,our training with this "split system" routine
that works opposing muscle groups on different days. To do this, you'll increase your resistance when you call perform 12 reps
perfectly, and you'll increase your volume by performing more sets and more exercises. Move slowly on each rep. Use a pace that
would allow you to stop the movement instantly at any point ill the rep. Count three seconds up and three seconds down and
work to filtigue during each set.
Day I &3
Chest Bench Press 1-3 10-12
Shoulders Seated Shoulder Press 1-3 10-12
Arms Triceps Pushdown 1-3 10-12
Biceps Curl 1-3 10-12
Legs Leg Extension 1-3 10-12
Leg Curl 1-3 10-12
Day2 &4
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Back Seated Lat Rows 1-3 10-12
Seated Lat Pulldowns 1-3 10-12
Shoulders Crossover Rear Delt Row 1-3 10-12
Arms
Biceps
Curl 1-3 10-12
Reverse Curl 1-3 10-12
Tnmk Standing Low Back Extension 1-3 10-12
Seated Abdominal Crunch 1-3 10-12
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