Bowflex 003-3211-120108A Body Building, Frequency 3 days on, 1 day off Day Time 45-60 minutes

Workouts

Body Building

Frequency: 3 days on, 1 day off (Day 6)

Time: 45-60 minutes

Body building requires focused concentration and dedication to training, as well as proper eating habits. Work each muscle group to fatigue before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 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 three seconds up and three seconds down and work to fatigue during each set.

Days 1 & 3	Body Part	Exercise	Sets	Reps
	Chest	Bench Press	2-4	8-12
		Incline Bench Press	2-4	8-12
	Shoulders	Seated Shoulder Press	2-4	8-12
		Crossover Rear Delt Row	2-4	8-12
		Front Shoulder Raise	2-4	8-12
		Scapular Retraction	2-4	8-12

Days 2 & 4	Body Part	Exercise	Sets	Reps
	Back	Seated Lat Row	2-4	8-12
		Narrow Pulldowns	2-4	8-12
	Arms	Standing Biceps Curl	2-4	8-12
		Standing Wrist Curl	2-4	8-12
		Triceps Pushdown	2-4	8-12
		Lying Triceps Extension	2-4	8-12

Days 5 & 7	Body Part	Exercise	Sets	Reps
	Legs	Leg Press	2-4	8-12
		Leg Extension	2-4	8-12
		Standing Leg Kick Back	2-4	8-12
		Seated Hip Abduction	2-4	8-12
	Trunk	Seated Low Back Extension	2-4	8-12
		Seated Resisted Abdominal	2-4	8-12
		Crunch
		Trunk Rotation	2-4	8-12
		16

Owner’s Manual