Manual Bowflex PR3000 Home Gym - 2013 (page 12 of 64) (English)

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Workouts

20 Minute Better Body Workout

Frequency: 3 days per week (M-W-F)

Time: 20 minutes

Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5–10

reps without fatigue. Focus on practicing and learning your technique before increasing the resistance. Then move

to a more challenging resistance that you can perform no less than 10 reps and no more than 15 reps. As you become

stronger, you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to the

next one. Rest 30 to 45 seconds between sets. 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.

Advanced General Conditioning

Frequency: 4 days per week (M-T-Th-F)

Time: 20 minutes

When you are procient in performing the exercise techniques of the above workout and are no longer realizing

results, or have become just plain bored, it is time to change your program. You can increase your training with

this "split system" routine that works opposing muscle groups on different days. To do this, you will increase your

resistance when you can perform 12 reps perfectly, and you will increase your volume by performing more sets and

more exercises. 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.

Body Part Exercise Sets Reps

Chest Bench Press 1-2 10-15

Back Narrow Pulldowns with Handgrips 1-2 10-15

Shoulders Crossover High Rear Delt Rows 1-2 10-15

Arms Seated Biceps Curl 1-2 10-15

Triceps Pushdown 1-2 10-15

Legs Leg Extension 1-2 10-15

Standing Hip Extension 1-2 10-15

Trunk Trunk Rotation 1-2 10-15

Seated Abdominal Crunch 1-2 10-15

Body Part Exercise Sets Reps

Chest Bench Press 1-3 10-12

Shoulders Seated Shoulder Press 1-3 10-12

Arms Triceps Pushdown 1-3 10-12

Seated Biceps Curl 1-3 10-12

Legs Leg Extension 1-3 10-12

Squat 1-3 10-12

Days 1 & 3

Owner’s Manual

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Bowflex PR3000 Home Gym - 2013 Manual

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