Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 19)

Bowﬂex Xtreme

2 SE Owner’s Manual

Body Part

Chest

Back

Shoulders

Arms

Exercise

Bench Press

Seated Lat Rows

Crossover Rear Deltoid Rows

Biceps Curl

Triceps Extension

Sets

1-3

Reps

12-15

20 Minute Upper/Lower Body

Frequency: 4 Days Per Week (M-T-TH-F) Time: About 20 Minutes

This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits.

Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program training 2 days, resting

1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate. Rest only 20-30 seconds

between sets. As you get stronger, increase the number of sets you perform. 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.

DAY 1 & 3

Body Part

Legs

Trunk

Exercise

Leg Extension

Standing Hip Extension

Standing Hip Abduction

Standing Low Back Extension

Seated Abdominal Crunch

Sets

1-3

Reps

12-15

10-12

DAY 2 & 4

The Workouts

1 2 ... 14 15 16 17 18 19 20 21 22 23 24 ... 67 68

No comments

Bowflex Bowflex Xtreme 2 SE User Manual Page 19