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

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 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 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	Body Part	Exercise	Sets	Reps
	Chest	Bench Press	2-4	5	-8
		Chest Fly	2-4	5	-8
	Shoulders	Seated Shoulder Press	2-4	5	-8
		Crossover Rear Deltoid Rows	2-4	5	-8
		Shoulder Shrug	2-4	5	-8
Day 2
	Body Part	Exercise	Sets	Reps
	Back	Seated Lat Row	2-4	5	-8
		Seated Lat Pulldowns	2-4	5	-8
	Arms	Biceps Curl	2-4	5	-8
		Reverse Curl	2-4	5	-8
		Triceps Pushdown	2-4	5	-8
		Triceps Extension	2-4	5	-8
Day 3
	Body Part	Exercise	Sets	Reps
	Legs	Squat	2-4	5	-8
		Leg Extension	2-4	5	-8
		Standing Low Back Extension	2-4	8	-12
	Trunk	Seated Abdominal Crunch	2-4	5	-8

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Bowflex Xceed™ Owner’s Manual 19

8/16/2006 3:40:03 PM