Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 18)

Bowﬂex Xtreme

2 SE Owner’s Manual

20 Minute Better Body Workout

Frequency: 3 Days Per Week (M-W-F) Time: About 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

fatiguing. 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 without your form deteriorating. 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: About 35-45 Minutes

When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or have become

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muscle groups on different days. To do this, you’ll increase your resistance when you can perform 12 reps perfectly, and you’ll 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

Chest

Back

Shoulders

Arms

Legs

Trunk

Exercise

Bench Press

Seated Lat Rows

Crossover Rear Deltoid Rows

Biceps Curl

Triceps Pushdown

Leg Extension

Standing Low Back Extension

Seated Abdominal Crunch

Sets

1-2

Reps

10-15

Body Part

Back

Shoulders

Arms

Trunk

Exercise

Seated Lat Rows

Seated Lat Pulldowns

Crossover Rear Deltoid Row

Biceps Curl

Reverse Curl

Standing Low Back Extension

Seated Abdominal Crunch

Sets

1-3

Reps

10-12

Body Part

Chest

Shoulders

Arms

Legs

Exercise

Bench Press

Seated Shoulder Press

Triceps Pushdown

Biceps Curl

Leg Extension

Sets

1-3

Reps

10-12

Day 1 & 3

Day 2 & 4

The Workouts

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Bowflex Bowflex Xtreme 2 SE User Manual Page 18

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