Strength Training - Nautilus NS200 Owner's Manual

STRENGTH TRAINING

FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES
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 10 lbs. 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
Body Part
Day 3
Legs
Trunk
9
The Workouts
Exercise
Chest Press
Shoulder Press
Standing Lateral Raise
Front Shoulder Raise
Exercise
Low Row
Wide Pulldowns
Standing Biceps Curl
Seated Triceps Extension
Standing Triceps Pushdown
Exercise
Leg Extension
Leg Curl
Calf Raise
Low Back Extension
Seated Resisted Abdominal Crunch
Sets Reps
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 5-8
Sets Reps
2-4 5-8
2-4 5-8
2-4 5-8
2-4 8-12
2-4 5-8