Complete Conditioning - Nautilus NS200 Owner's Manual

COMPLETE CONDITIONING

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 will 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
The Workouts
TIME: ABOUT 45-60 MINUTES
Exercise
Chest Press
Incline Chest Press
Seated Shoulder Press
Seated Low Rows
Standing Lateral Shoulder Raise
Exercise
Seated Lat Rows
Wide Pulldowns
Standing Biceps Curl
Triceps Pushown
Exercise
Leg Extension
Standing Hip Extension
Leg Curl
Calf Raise
Low Back Extensions
Seated Resisted Abdominal Crunch
Sets Reps
2-4 8-12
2-4 8-12
2-4 8-12
2-4 8-12
2-4 8-12
Sets Reps
2-4 8-12
2-4 8-12
2-4 8-12
2-4 8-12
Sets Reps
2-4 8-12
2-4 8-12
1-3 8-12
2-4 12-15
2-4 8-12
2-4 8-12
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