The Workouts - Bowflex Xtreme 2 SE Owner's Manual

The Workouts

20 Minute Better Body Workout
Frequency: 3 Days Per Week (M-W-F) Time: About 20 Minutes
Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5 -10 reps without
fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging
resistance that you can perform no less than 10 reps and no more than 15 reps without your form deteriorating. As you become
stronger, you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to the next one. Rest 30
to 45 seconds between 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.
Body Part
Chest
Back
Shoulders
Arms
Legs
Trunk
Advanced General Conditioning
Frequency: 4 Days Per Week (M-T-TH-F) Time: About 35-45 Minutes
When you are proficient in performing 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 your training with this "split system" routine that works opposing
muscle groups on different days. To do this, you'll increase your resistance when you can 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 in the rep. Count three seconds up and three seconds down and work to fatigue during each set.
Day 1 & 3 Body Part
Chest
Shoulders
Arms
Legs
Day 2 & 4
Body Part
Back
Shoulders
Arms
Trunk
Exercise
Bench Press
Bent Over Row
Crossover Rear Deltoid Rows
Biceps Curl
Triceps Pushdown
Leg Extension
Standing Low Back Extension
Seated Abdominal Crunch
Exercise
Bench Press
Seated Shoulder Press
Triceps Pushdown
Biceps Curl
Leg Extension
Exercise
Bent Over Row
Seated Lat Pulldowns
Crossover Rear Deltoid Row
Biceps Curl
Reverse Curl
Standing Low Back Extension
Seated Abdominal Crunch
16
Owner's Manual
Sets Reps
1-2 10-15
1-2 10-15
1-2 10-15
1-2 10-15
1-2 10-15
1-2 10-15
1-2 10-15
1-2 10-15
Sets Reps
1-3 10-12
1-3 10-12
1-3 10-12
1-3 10-12
1-3 10-12
Sets Reps
1-3 10-12
1-3 10-12
1-3 10-12
1-3 10-12
1-3 10-12
1-3 10-12
1-3 10-12