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

20

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