Bowflex 003-3211-120108A manual Days 2 Body Part Exercise Sets Reps, Minute Upper/Lower Body

Workouts

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

20 Minute Upper/Lower Body

Frequency: 4 days per week (M-T-Th-F)

Time: 20 minutes

This program provides a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. Perform this routine when you are limited in time or just want a variation to your normal routine. Perform this program training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate. Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you perform. 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.

Days 1 & 3	Body Part	Exercise	Sets	Reps
	Chest	Bench Press	1-3	12-15
	Back	Seated Lat Rows	1-3	12-15
	Shoulders	Crossover Rear Delt Rows	1-3	12-15
	Arms	Standing Biceps Curl	1-3	12-15
		Lying Triceps Extension	1-3	12-15

Days 2 & 4	Body Part	Exercise	Sets	Reps
	Legs	Leg Extension	1-3	12-15
		Leg Press	1-3	12-15
		Standing Leg Kick Back	1-3	12-15
		Seated Hip Abduction	1-3	12-15
	Trunk	Seated Low Back Extension	1-3	10-12
		Seated Abdominal Crunch	1-3	10-12

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Owner’s Manual