Bowflex Strength Training System manual Body Building, Day

The Workouts 11

BODY BUILDING

FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES

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 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.

DAY 1

DAY 2

DAY 3

Body Part	Exercise	Sets	Reps
Chest	Bench Press	2-4	8-12
	One Arm Seated Fly	2-4	8-12
Shoulders	Seated Shoulder Press	2-4	8-12
	Rear Deltoid Row	2-4	8-12
	Lateral Shoulder Raise	2-4	8-12
	Shoulder Shrug	2-4	8-12
Body Part	Exercise	Sets	Reps
Back	Seated Lat Row	2-4	8-12
	Lying Lat Pulldowns	2-4	8-12
Arms	Standing Biceps Curl	2-4	8-12
	Standing Reverse Curl	2-4	8-12
	Lying Triceps Extension	2-4	8-12
	French Press	2-4	8-12
Body Part	Exercise	Sets	Reps
Legs	Squat	2-4	8-12
	Lying Leg Extension	2-4	8-12
	Standing Hip Extension	2-4	8-12
	Leg Curl	2-4	12-15
Trunk	Functional Low Back Extensions	2-4	8-12
	Resisted Abdominal Crunch	2-4	8-12
	Resisted Oblique Crunch	2-4	8-12