The Workouts - Bowflex Classic Owner's Manual

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THE WORKOUTS

GUIDELINES Week 1 & 2
GUIDELINES Week 3 & 4
GUIDELINES Week 5 & 6
Week 1 & 2 Exercise
Leg Curl
Leg Extension
Bench Press
Lying Biceps Curl
Seated Shoulder Press
Seated Abdominal Crunch
Week 3 & 4 Exercise
Leg Curl
Leg Extension
Bench Press
Lying Biceps Curl
Seated Shoulder Press
Rear Deltoid Rows*
Seated Triceps Extension
Seated Abdominal Crunch
Week 5 & 6 Exercise
Leg Curl
Leg Extension
Leg Press
Bench Press
Lying Biceps Curl
Lying Shoulder Pullover
Reverse Fly
Rear Deltoid Rows*
Seated Triceps Extension
Seated Abdominal Crunch
55
Sets
Reps
1
8-12
1
8-12
1
8-12
1
8-12
1
8-12
1
8-12
Sets
Reps
1
8-12
1
8-12
1
8-12
1
8-12
1
8-12
1
8-12
1
8-12
1
8-12
Sets
Reps
1
8-12
1
8-12
1
8-12
1
8-12
1
8-12
1
8-12
1
8-12
1
8-12
1
8-12
1
8-12

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