Bowflex Revolution manual Body Building, Frequency 3 Days On, 1 Day Off

The Workouts

Body Building

Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes

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Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure 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 will 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.

DAY 1
	Body Part	Exercise	Sets	Reps
	Chest	Bench Press	2-4	8-12
		Decline Chest Fly	2-4	8-12
	Shoulders	Seated Shoulder Press	2-4	8-12
		Rear Deltoid Row	2-4	8-12
		Standing Lateral Raise	2-4	8-12
		Shoulder Shrug	2-4	8-12

DAY 2	Body Part	Exercise	Sets	Reps
	Back	Seated Lat Rows	2-4	8-12
		Narrow Pulldown w/ Hand Grips	2-4	8-12
	Arms	Standing Biceps Curl	2-4	8-12
		Standing Hammer Grip Curls	2-4	8-12
		Seated Triceps Extension	2-4	8-12
		Seated French Press	2-4	8-12

DAY 3
	Body Part	Exercise	Sets	Reps
	Legs	Standing Hip Extension	2-4	8-12
		Leg Extension	2-4	8-12
		Leg Curl	1-3	8-12
		Leg Press	2-4	8-12
		Seated Calf Raise	2-4	12-15
	Trunk	Seated Low Back Extension	2-4	8-12
		Seated Resisted Abdominal Crunch	2-4	8-12
		Seated Resisted Oblique Crunch	2-4	8-12
	Aerobic	Aerobic Rowing	Progress up to
			15-25 minutes