Bowflex 003-3211-120108A Strength Training, Frequency 3 days per week M-W-F Time 45-60 minutes

Workouts

Strength Training

Frequency: 3 days per week (M-W-F)

Time: 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	Body Part	Exercise	Sets	Reps
	Chest	Bench Press	2-4	5-8
		Decline Bench Press	2-4	5-8
	Shoulders	Seated Shoulder Press	2-4	5-8
		Crossover Seated Rear Deltoid Row	2-4	5-8
		Front Shoulder Raise	2-4	5-8

Day 2	Body Part	Exercise	Sets	Reps
	Back	Seated Lat Row	2-4	5-8
		Narrow Pulldowns	2-4	5-8
	Arms	Standing Biceps Curl	2-4	5-8
		Standing Wrist Curl	2-4	5-8
		Triceps Pushdown	2-4	5-8
		Lying Triceps Extension	2-4	5-8

Day 3	Body Part	Exercise	Sets	Reps
	Legs	Leg Press	2-4	5-8
		Leg Extension	2-4	5-8
		Standing Leg Kickback	2-4	5-8
		Seated Calf Raise	2-4	5-8
	Trunk	Seated Low Back Extension	2-4	5-8
		Seated Resisted Abdominal Crunch	2-4	5-8
		19

Owner’s Manual