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Strength Training

The Workouts

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 pounds 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 will 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 (wide pulley)

2-4

5-8

 

Chest Fly (wide pulley)

2-4

5-8

Shoulders

Seated Shoulder Press

2-4

5-8

 

Standing Lateral Shoulder Raise

2-4

5-8

 

Rear Deltoid Rows

2-4

5-8

 

Shoulder Shrug

2-4

5-8

Body Part

Exercise

Sets

Reps

Back

Barbell Bent Over Row

2-4

5-8

 

Wide Pulldowns

2-4

5-8

Arms

Standing Biceps Curl

2-4

5-8

 

Reverse Grip Barbell Curls

2-4

5-8

 

Seated Triceps Extension

2-4

5-8

 

Triceps Pushdown

2-4

5-8

Body Part

Exercise

Sets

Reps

Legs

The Squat

2-4

5-8

 

Lying Prone Leg Curl

2-4

5-8

 

Seated Leg Curl

2-4

5-8

 

Seated (Straight Leg) Calf Raise

2-4

5-8

Trunk

Low Back Extension

2-4

8-12

 

Seated Resisted Abdominal Crunch

2-4

5-8

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Bowflex 51370 manual Strength Training, Frequency 3 Days Per Week M-W-F Time About 45-60 Minutes

51370 specifications

The Bowflex 51370 is a versatile and innovative piece of fitness equipment that has gained popularity among home gym enthusiasts. Designed to enhance strength training while minimizing the need for multiple machines, this compact system combines a range of features and technologies to provide an effective workout experience.

One of the standout characteristics of the Bowflex 51370 is its unique Power Rod technology. This patented resistance system delivers a smooth and consistent resistance throughout the entire range of motion, allowing users to perform a variety of exercises with confidence. With adjustable resistance levels, users can customize their workouts to match their fitness goals, whether it's building strength, increasing endurance, or toning muscles.

The Bowflex 51370 offers adjustable resistance starting at 5 pounds and going up to 210 pounds, making it suitable for beginners and advanced users alike. The ability to increase resistance in small increments allows for gradual and safe progression, which is essential for long-term strength development.

Another key feature of this home gym system is its compact design. Unlike traditional weight machines that occupy a significant amount of space, the Bowflex 51370 is designed to fit in smaller workout areas. Its folding design allows users to easily store it away when not in use, making it an ideal solution for those with limited space.

The Bowflex 51370 comes with a variety of accessories, including a lat bar, squat bar, and ankle cuffs, enabling users to perform over 70 exercises targeting different muscle groups. This versatility makes it possible to enjoy a complete full-body workout without the need for separate machines.

Moreover, the included user guide provides a wealth of exercise options and routines, helping users to stay motivated and make the most of their training sessions. This is complemented by Bowflex's online resources, which offer video tutorials and workout plans tailored to various fitness levels.

In terms of build quality, the Bowflex 51370 is constructed from durable materials designed to withstand rigorous use. The sturdy frame ensures stability and safety during workouts, while the comfortable padding enhances user comfort.

In conclusion, the Bowflex 51370 stands out as a comprehensive fitness solution that merges advanced technology with user-friendly features. Its compact size, adjustable resistance, and diverse exercise options make it an excellent choice for anyone looking to achieve their fitness goals from the comfort of their home.