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Bowflex PR3000 Home Gym - 2013 Manual

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Workouts
Strength Training
Frequency: 3 days per week (M-W-F)
Time: 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.
Body Part Exercise Sets Reps
Chest Bench Press 2-4 5-8
Decline Bench Press 2-4 5-8
Shoulders Seated Shoulder Press 2-4 5-8
Lateral Shoulder Raise 2-4 5-8
Shoulder Shrug 2-4 5-8
Day 1
Body Part Exercise Sets Reps
Back Reverse Grip Pulldown with
Handgrips
2-4 5-8
Narrow Pulldowns with Handgrips 2-4 5-8
Arms Seated Biceps Curl 2-4 5-8
Triceps Kickback 2-4 5-8
Triceps Pushdown 2-4 5-8
Triceps Extension 2-4 5-8
Day 2
Body Part Exercise Sets Reps
Legs Squat 2-4 5-8
Leg Extension 2-4 5-8
Standing Hip Extension 2-4 5-8
Standing Hip Abduction 2-4 5-8
Trunk Trunk Rotation 2-4 5-8
Seated Abdominal Crunch 2-4 5-8
Day 3
Owner’s Manual
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