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Bowflex Xtreme2 SE - after 2013 Manual

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Owner’s Manual
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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
DAY 2
DAY 3
Body Part Exercise Sets Reps
Chest Bench Press 2-4 8-12
Chest Fly 2-4 8-12
Shoulders Seated Shoulder Press 2-4 8-12
Crossover Rear Deltoid Row 2-4 8-12
Lateral Shoulder Raise 2-4 8-12
Shoulder Shrug 2-4 8-12
Body Part Exercise Sets Reps
Back Bent Over Row 2-4 8-12
Seated Lat Pulldowns 2-4 8-12
Arms Biceps Curl 2-4 8-12
Reverse Curl 2-4 8-12
Triceps Pushdown 2-4 8-12
Triceps Extension 2-4 8-12
Body Part Exercise Sets Reps
Legs Squat 2-4 8-12
Leg Extension 2-4 8-12
Standing Hip Extension 2-4 8-12
Standing Low Back Extension 2-4 8-12
Trunk Seated Abdominal Crunch 2-4 8-12
Seated Oblique Abdominal Crunch 2-4 8-12
… 20 …


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