Bowflex Strength Training System manual Workouts, Minute Better Body Workout

Page 11

The Workouts

9

 

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

Rear Deltoid Rows

1-2

10-15

Arms

Biceps Curl

1-2

10-15

 

Lying Triceps Extension

1-2

10-15

Legs

Lying Leg Extension

1-2

10-15

 

Lying (Prone) Leg Curl

1-2

10-15

Trunk

Functional Low Back Extension

1-2

10-15

 

Resisted 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

Lying Triceps Extension

1-3

10-12

 

 

French Press

1-3

10-12

 

Legs

Lying Leg Extension

1-3

10-12

 

 

Lying (Prone) Leg Curl

1-3

10-12

 

 

 

 

 

Day 2 & 4

Body Part

Exercise

Sets

Reps

Back

Seated Lat Rows

1-3

10-12

 

Lying Lat Pulldowns

1-3

10-12

Shoulders

Rear Deltoid Row

1-3

10-12

Arms

Standing Biceps Curl

1-3

10-12

 

Reverse Curl

1-3

10-12

Trunk

Functional Low Back Extension

1-3

10-12

 

Resisted Abdominal Crunch

1-3

10-12

 

 

 

 

Image 11
Contents Fitness Table Of Contents Rod Caps Cable Pulley Frame Hand Grip Standing Platform Getting To Know Your MachineMachine Using YourPower Rod Resistance Adjusting Understanding ResistancePosition Using Your MachineWorkout Bench Mounting The Incline BenchBowflex Home Gym Leg Extension / Leg Curl Attachment Maintenance & CareSafety Optional EquipmentFor Your Safety Please Follow These Instructions Defining Your Goals Designing Your Own Program Reaching Your GoalsPerforming Your Routine Working Out Cool DownWarming Up BreathingAdvanced General Conditioning WorkoutsMinute Better Body Workout Frequency 3 Days PER Week M-W-F Time about 20 MinutesFrequency 4 Days PER Week M-T-Th-F Time about 20 Minutes Minute UPPER/LOWER BodyDAY Body BuildingFrequency 3 Days ON, 1 DAY OFF Time about 45-60 Minutes Frequency 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 ExercisesStarting position MotionAction StartONE ARM Seated FLY Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Depression Scapular Protraction elbows stabilizedShoulder Exercises Functional LOW Back Extension Seated with hip extension Back ExercisesLying LAT Pulldowns Modified Start Back Exercises Back Exercises Scapular Retraction Arm Exercises Lying Triceps Extension Elbow Extension Triceps Kickback Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Seated position Standing Wrist Curl Seated Wrist ExtensionSeated Wrist Curl Wrist Flexion Move slowly and never relax the wrist Standing Wrist ExtensionAbdominal Crunch Spinal Flexion Abdominal ExercisesSeated Resisted Oblique Abdominal Crunch Spinal Seated Resisted Abdominal Crunch Spinal FlexionTrunk Rotation Leg Exercises Squat with Lat Tower Lying Prone LEG Curl Knee FlexionStanding HIP Extension Knee flexed Standing HIP Abduction Lying LEG ExtensionStanding HIP Extension Knee stabilized Seated HIP Adduction120 Exercise LogMuscle Chart Bowflex Motivator