Bowflex Xtreme 2 SE manual Day

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
	Body Part	Exercise	Sets	Reps
	Chest	Bench Press	2-4	8-12
	Shoulders	Chest Fly	2-4	8-12
		Seated Shoulder Press	2-4	8-12
		Crossover Rear Delt Row	2-4	8-12
		Lateral Shoulder Raise	2-4	8-12
		Shoulder Shrug	2-4	8-12
DAY 2
	Body Part	Exercise	Sets	Reps
	Back	Seated Lat Row	2-4	8-12
	Arms	Seated Lat Pulldowns	2-4	8-12
		Biceps Curl	2-4	8-12
		Reverse Curl	2-4	8-12
		Triceps Pushdown	2-4	8-12
		Triceps Extension	2-4	8-12
DAY 3
	Body Part	Exercise	Sets	Reps
	Legs	Squat	2-4	8-12
		Leg Extension	2-4	8-12
		Standing Hip Extension	2-4	8-12
	Trunk	Leg Curl	2-4	12-15
		Standing Low Back Extension	2-4	8-12
		Seated Abdominal Crunch	2-4	8-12
		Seated Oblique Abdominal Crunch	2-4	8-12