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Bowflex Xtreme2 SE - after 2013 Manual

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Owner’s Manual
21
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 pounds
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
Chest Fly 2-4 5-8
Shoulders Seated Shoulder Press 2-4 5-8
Crossover Rear Deltoid Row 2-4 5-8
Shoulder Shrug 2-4 5-8
Body Part Exercise Sets Reps
Back Bent Over Row 2-4 5-8
Seated Lat Pulldowns 2-4 5-8
Arms 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
Standing Low Back Extension 2-4 8-12
Trunk Seated Abdominal Crunch 2-4 5-8
… 23 …


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