Bowflex Xceed manual Guidelines Week 1&2, Guidelines Week 3&4, Guidelines Week 5&6

Page 69

The Workouts

GUIDELINES Week 1&2

All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. Keep the time between exercises to a minimum, no longer than 60 seconds. No workout should take more than 30 minutes to complete. Perform each workout three days a week.

Exercise

Sets

Reps

Leg Curl

1

8-12

Leg Extension

1

8-12

Bench Press

1

8-12

Lying Biceps Curl

1

8-12

Seated Shoulder Press

1

8-12

Seated Abdominal Crunch

1

8-12

 

 

 

GUIDELINES Week 3&4

All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. Keep the time between exercises to a minimum, no longer than 45 seconds. No workout should take more than 30 minutes to complete. Perform each workout three days a week.

Exercise

Sets

Reps

Leg Curl

1

8-12

Leg Extension

1

8-12

Bench Press

1

8-12

Lying Biceps Curl

1

8-12

Seated Shoulder Press

1

8-12

Rear Deltoid Rows*

1

8-12

Seated Triceps Extension

1

8-12

Seated Abdominal Crunch

1

8-12

 

 

 

GUIDELINES Week 5&6

All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. Keep the time between exercises to a minimum, no longer than 30 seconds. No workout should take more than 30 minutes to complete. Perform each workout three days a week.

Exercise

Sets

Reps

Leg Curl

1

8-12

Leg Extension

1

8-12

Leg Press

1

8-12

Bench Press

1

8-12

Lying Biceps Curl

1

8-12

Lying Shoulder Pullover

1

8-12

Reverse Fly

1

8-12

Rear Deltoid Rows*

1

8-12

SeatedTriceps Extension

1

8-12

Seated Abdominal Crunch

1

8-12

 

 

 

*The Upright Row exercise was used in Dr. Darden’s original study. Although many people have used this exercise for years, recent information in the Physical Therapy field has caused the authors of this manual to caution against performing this exercise because of the unnatural twisting movement created in the shoulder joint. We suggest you substitute Rear Deltoid Rows for the upright Row exercise.

Bowflex® Body Leanness Program

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Contents Fitness Guide CostcoBFXXceedOMFINALprint.indd 16/2006 33948 PM Table of Contents Specifications / Approvals Product SpecificationsRegulatory Approvals Important Safety Instructions Important Safety PrecautionsLabel Safety Warning LabelsSafety Warning Labels Rod Caps Get to Know Your MachineHow to Use Your Machine Bowflex Xceed Home Gym Cable Routing Bowflex Xceed Home Gym Pulley PositionsMaintenance and Care of Your Bowflex Xceed Home Gym Hand Grips and Straps Lat PulldownLeg Extension Define Your Goals Variables are as follows Design Your Own ProgramWorkout Guide Workouts Minute Better Body WorkoutAdvanced General Conditioning Frequency 4 Days Per Week M-T-TH-F Time About 20 Minutes Minute Upper/Lower BodyFrequency 3 Days On, 1 Day Off Time About 45-60 Minutes Body BuildingFrequency 2-3 Times Per Week Time About 20-45 Minutes Circuit Training Anaerobic/CardiovascularFrequency 2-3 Times Per Week Time About 20-60 Minutes True Aerobic Circuit TrainingFrequency 3 Days Per Week M-W-F Time About 45-60 Minutes Strength TrainingKey Points Chest ExercisesBeforeYou Begin Shoulder Exercises Crossover High Rear Deltoid Rows Elbow Flexion Crossover Rear Deltoid Rows Elbow FlexionSeated Forearm Lateral Shoulder Raise Elbows Stabilized Squat Pulley Frame Shoulder Rotator Cuff External Rotation Shoulder Rotator Cuff Internal RotationShoulder Extension Elbows Stabilized Scapular Depression Scapular Protraction Elbows StabilizedScapular Retraction Back Exercises Seated facing machine Crossover Bent Over Row Bent Over RowSeated on ground, facing machine Standing Low Back Extension with Hip Extension CostcoBFXXceedOMFINALprint.indd 16/2006 34050 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34054 PM Arm Exercises Triceps Pushdown Elbow ExtensionTriceps Hammer Pushdown Elbow Extension Triceps Extension Elbow Extension CrossTriceps Extension HammerTriceps Extension Elbow ExtensionHammerTriceps Kickback Triceps KickbackResisted Dip Elbow Extension Muscles worked Reverse Curl Elbow Flexion in Pronation Muscles worked Reverse Barbell Biceps Curl Elbow Extension Barbell Biceps Curl Elbow ExtensionStart Action Seated Biceps Hammer Curl Elbow FlexionWrist Curl with Wrist Flexion Muscles worked Wrist ExtensionAbdominal Exercises Trunk RotationSeated Resisted Oblique Abdominal Crunch Seated Resisted Abdominal Crunch Spinal Flexion Squat Leg ExercisesStanding Hip Extension Knee Extended Standing Hip Extension Knee BentLeg Kickback Hip and Knee Extension Muscles worked Stiff Leg Dead Lift Dead LiftStanding Hip Abduction Standing Hip AdductionLower leg or calf gastrocnemius, soleus Iliotibial Tract Muscle ChartExercise Date Exercise LogCostcoBFXXceedOMFINALprint.indd 16/2006 34140 PM Bowflex Body Leanness Program 58 Bowflex Body Leanness Program Personal guarantee from Dr. Ellington Darden Bowflex Body Leanness Program IntroductionBody Weight MeasurementsCircumference of Body Parts Suprailium Skinfold MeasurementsUsing Calipers When Measuring Skinfolds Optional Picture TakingWomen Men To Use The Nomogram Determining Your Body FatFemale Male Percent Body-FatCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Measurement s Before After Your Results Summary SheetGuidelines Week 1&2 Guidelines Week 3&4Guidelines Week 5&6 Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating GuidelinesKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Week 5 Eating PlanEating Plan US Measurements Eating Plan Metric Measurements Shopping List What can I substitute for it? Bowflex Body Leanness Program Adhere to a carbohydrate-rich, moderate-calorie eating plan IMPORTANT! Mail Within 30 Days of Purchase Bowflex Xceed Warranty Registration CardPlease fold over and tape before mailing What Is CoveredKeep For Your Records Warranty InformationOffices in the United States Important Contact NumbersCostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM
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