Strength Training - Bowflex Revolution FT Owner's Manual

Strength Training

Frequency: 3 Days Per week (M-w-F)
This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you
have progressed from the advanced general conditioning routine and only after you have perfected 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 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 will 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
Body Part
Chest
Shoulders
Day 2
Body Part
Back
Arms
Day 3
Body Part
Legs
Trunk
The workouts
Time: about 45-60 Minutes
exercise
Standing Chest Press
Standing Chest Fly
Standing Shoulder Press
Standing Lateral Raise
Standing Shoulder Extension
Shoulder Shrug
exercise
Stiff Arm Pulldown
Standing Wide Angle Lat Row
Standing Biceps Curl
Wrist Extension
Resisted Dip
Triceps Pushdown
exercise
Squat
Standing Hip Adduction
Standing Hip Abduction
Standing Calf Raise
Standing Low Back Extension
Standing Trunk Rotation
Sets Reps
2-4 5-8
2-4 5-8
2-4 5-8
5-8
2-4
2-4 5-8
2-4 5-8
Sets Reps
2-4 5-8
2-4 5-8
2-4 5-8
2-4 5-8
2-4 5-8
2-4 5-8
Sets Reps
2-4 5-8
2-4 5-8
2-4 5-8
2-4 5-8
2-4 8-12
2-4 5-8
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