Bowflex Strength Training System manual Frequency 3 Days PER Week M-W-F Time about 45-60 Minutes

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14	The Workouts
	The Workouts
	STRENGTH TRAINING
	FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES

This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 lbs and decrease your reps to 5. Rest 60 - 120 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count two seconds up and four seconds down and work to fatigue during each set.

Day 1

Day 2

Day 3

Body Part	Exercise	Sets	Reps
Chest	Bench Press	2-4	5-8
	One Arm Seated Fly	2-4	5-8
Shoulders	Seated Shoulder Press	2-4	5-8
	Rear Deltoid Rows	2-4	5-8
	Shoulder Shrug	2-4	5-8

Body Part	Exercise	Sets	Reps
Back	Seated Lat Row	2-4	5-8
	Lying Lat Pulldowns	2-4	5-8
Arms	Standing Biceps Curl	2-4	5-8
	Standing Reverse Curl	2-4	5-8
	Seated Triceps Extension	2-4	5-8
	Lying Triceps Pushdown	2-4	5-8
Body Part	Exercise	Sets	Reps
Legs	Squat	2-4	5-8
	Lying Leg Extension	2-4	5-8
	Leg Curl	2-4	5-8
Trunk	Functional Low Back Extension	2-4	8-12
	Resisted Abdominal Crunch	2-4	5-8

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Contents Fitness Table Of Contents Getting To Know Your Machine Rod Caps Cable Pulley Frame Hand Grip Standing PlatformUsing Your Power Rod ResistanceAdjusting Understanding Resistance MachineUsing Your Machine Workout Bench Mounting The InclineBench PositionMaintenance & Care SafetyOptional Equipment Bowflex Home Gym Leg Extension / Leg Curl AttachmentFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Designing Your Own ProgramWorking Out Cool Down Warming UpBreathing Performing Your RoutineWorkouts Minute Better Body WorkoutFrequency 3 Days PER Week M-W-F Time about 20 Minutes Advanced General ConditioningMinute UPPER/LOWER Body Frequency 4 Days PER Week M-T-Th-F Time about 20 Minutes Frequency 3 Days ON, 1 DAY OFF Time about 45-60 Minutes Body Building DAY Circuit Training ANAEROBIC/CARDIOVASCULAR Frequency 2-3 Times PER Week Time about 20-45 MinutesTrue Aerobic Circuit Training Frequency 2-3 Times PER Week Time about 20-60 MinutesStrength Training Frequency 3 Days PER Week M-W-F Time about 45-60 MinutesChest Exercises Starting positionMotion Key pointsONE ARM Seated FLY StartAction Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Protraction elbows stabilized Scapular DepressionShoulder Exercises Lying LAT Pulldowns Modified Back ExercisesFunctional LOW Back Extension Seated with hip extension Start Back Exercises Back Exercises Scapular Retraction Arm Exercises Lying Triceps Extension Elbow Extension Cross Triceps Extension Triceps KickbackSeated Triceps Extension Elbow Extension Seated position Seated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Standing Wrist Extension Move slowly and never relax the wristAbdominal Exercises Abdominal Crunch Spinal FlexionSeated Resisted Abdominal Crunch Spinal Flexion Seated Resisted Oblique Abdominal Crunch SpinalTrunk Rotation Leg Exercises Lying Prone LEG Curl Knee Flexion Squat with Lat TowerStanding HIP Extension Knee flexed Lying LEG Extension Standing HIP AbductionSeated HIP Adduction Standing HIP Extension Knee stabilizedExercise Log 120Muscle Chart Bowflex Motivator