Bowflex Xtreme 2 SE manual Workouts

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	Exercise	Sets	Reps
Chest	Bench Press	1-2	10-15
Back	Seated Lat Rows	1-2	10-15
Shoulders	Crossover Rear Delt Rows	1-2	10-15
Arms	Biceps Curl	1-2	10-15
Legs	Triceps Pushdown	1-2	10-15
	Leg Extension	1-2	10-15
Trunk	Leg Curl	1-2	10-15
	Standing Low Back Extension	1-2	10-15
	Seated Abdominal Crunch	1-2	10-15

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	Exercise	Sets	Reps
	Chest	Bench Press	1-3	10-12
	Shoulders	Seated Shoulder Press	1-3	10-12
	Arms	Triceps Pushdown	1-3	10-12
	Legs	Biceps Curl	1-3	10-12
		Leg Extension	1-3	10-12
		Leg Curl	1-3	10-12

Day 2 & 4
	Body Part	Exercise	Sets	Reps
	Back	Seated Lat Rows	1-3	10-12
	Shoulders	Seated Lat Pulldowns	1-3	10-12
		Crossover Rear Delt Row	1-3	10-12
	Arms	Biceps Curl	1-3	10-12
	Trunk	Reverse Curl	1-3	10-12
		Standing Low Back Extension	1-3	10-12
		Seated Abdominal Crunch	1-3	10-12