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Bowflex PR3000 Home Gym - 2013 Manual

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Workouts
Circuit Training - Anaerobic/Cardiovascular
Frequency: 6 days on, 1 day off (Day 6)
Time: 20-45 minutes
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick,
challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as
it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start
with completing one round of Circuit 1. Then add an additional round of the same circuit. Once you reach three rounds
of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases. Repeat the
process with Circuit 3. Do not let your heart rate exceed 220, minus your resting heart rate. Perform each rep of each
exercise slowly. Count three seconds up and three seconds down.
Body Part Exercise Reps
Chest Bench Press 8-12
Legs Squat 8-12
Back Stiff Arm Pulldowns 8-12
Legs Standing Hip Extension 8-12
Trunk Seated Abdominal Crunch 8-12
Days 1 & 3
Body Part Exercise Reps
Shoulders Seated Shoulder Press 8-12
Legs Leg Extension 8-12
Back Narrow Pulldowns with Handgrips 8-12
Trunk Seated Abdominal Crunch 8-12
Arms Seated Biceps Curl 8-12
Days 2 & 4
Body Part Exercise Reps
Shoulders Shoulder Shrug 8-12
Arms Triceps Pushdown 8-12
Legs Standing Hip Adduction 8-12
Trunk Trunk Rotation 8-12
Days 5 & 7
Owner’s Manual
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