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

Page 66

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.

Sets

Reps

 

Exercise

 

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.

66

Page 65 Page 67
Image 66
Page 65 Page 67
Contents Fitness Guide Page Table of Contents Product Specifications Regulatory ApprovalsSafety Requirements Important Safety InstructionsSafety Requirements Safety Warning Labels LabelSafety Warning Labels Safety Warning Labels Get to Know Your Machine Home GymHow to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Design Your Own Program Variables are as followsWarm Up / Cool Down Chest Exercises Chest Fly-Shoulder Horizontal Adduction elbow stablizedChest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Seated Shoulder Press-Shoulder Adduction and elbow extension Front Shoulder Raise-Shoulder Flexion elbow stabilizedShoulder Extension-elbows stabilized Shoulder Shrug-Scapular ElevationScapular Protraction-elbows stabilized Scapular DepressionRear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-Internal Rotation Shoulder Rotator Cuff-External RotationScapular Retraction Back Exercises Lying Lat PulldownsLow Back Extension-Seated with hip extension Pulldowns-Shoulder Adduction with elbow flexion Lying Lat Fly-Shoulder Adduction Lying Narrow Lat PulldownsSeated Lat Rows-Shoulder Extension and elbow flexion Stiff-Arm Pulldown-Shoulder Extension elbow stabilizedBent Over Row Arm Exercises Triceps Pushdown-Elbow ExtensionSingle Arm Pushdown-Elbow Extension French Press-Elbow Extension overhead Lying Triceps Extension-Elbow ExtensionCross Triceps Extension Lying 45o Triceps Extension-Elbow ExtensionSeated Triceps Extension-Elbow Extension Standing Biceps Curl-Elbow Flexion in supinationSeated Biceps Curl-Flexion in supination Lying Biceps Curl-Elbow Flexion in supinationSeated Wrist Extension Standing Wrist CurlReverse Curl-Elbow Flexion in pronation Seated Wrist Curl Wrist FlexionStanding Wrist Extension Rope Pushdown-Elbow ExtensionAbdominal Exercises Reverse Crunch-Spinal FlexionResisted Reverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Leg Exercises Leg ExtensionSquat-Knee Extension, Hip Extension, Ankle Plantarflexion Lying Leg Extension Ankle EversionAnkle Inversion Standing Hip Extension-knee flexedStanding Hip Extension-knee stabilized Standing Hip AbductionSeated Hip Adduction Seated Hip AbductionStanding Leg Kickback-Hip and Knee Extension Leg Press-Hip and Knee Extension StartAction Success TipsProne Leg Curl-Knee Flexion Muscle Chart US Warranty Information Week Satisfaction GuaranteeBowflex Blaze Home Gym Warranty Registration Card What Is Covered Please fold over and tape before mailingBowflex Body Leanness Program Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Body Weight MeasurementsCircumference of Body Parts Skinfold Measurements SuprailiumUsing Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Age in Years Female Male Determining Your Body FatTo Use The Nomogram Percent Body-FatCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before AfterGuidelines Week 3&4 WorkoutsGuidelines Week 1&2 Guidelines Week 5&6Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Avoid Too Much StressSuperhydrate Your System Eating Plan Week 5Eating Plan US Measurements CerealEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Page Exercise Log BenchPage Important Contact Numbers
Top Page Image Contents