Bowflex Strength Training System manual Frequency 3 Days PER Week M-W-F Time about 45-60 Minutes

14	The Workouts
	STRENGTH TRAINING
	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 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

Day 2

Day 3

Body Part	Exercise	Sets	Reps
Chest	Bench Press	2-4	5-8
	One Arm Seated Fly	2-4	5-8
Shoulders	Seated Shoulder Press	2-4	5-8
	Rear Deltoid Rows	2-4	5-8
	Shoulder Shrug	2-4	5-8
Body Part	Exercise	Sets	Reps
Back	Seated Lat Row	2-4	5-8
	Lying Lat Pulldowns	2-4	5-8
Arms	Standing Biceps Curl	2-4	5-8
	Standing Reverse Curl	2-4	5-8
	Seated Triceps Extension	2-4	5-8
	Lying Triceps Pushdown	2-4	5-8
Body Part	Exercise	Sets	Reps
Legs	Squat	2-4	5-8
	Lying Leg Extension	2-4	5-8
	Leg Curl	2-4	5-8
Trunk	Functional Low Back Extension	2-4	8-12
	Resisted Abdominal Crunch	2-4	5-8