Bowflex Xtreme 2 SE manual Day

16

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