Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 20)

Bowﬂex Xtreme

2 SE Owner’s Manual

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.

Body Part

Chest

Shoulders

Exercise

Bench Press

Chest Fly

Seated Shoulder Press

Crossover Rear Deltoid Row

Lateral Shoulder Raise

Shoulder Shrug

Sets

2-4

Reps

8-12

DAY 1

Body Part

Back

Arms

Exercise

Seated Lat Row

Seated Lat Pulldowns

Biceps Curl

Reverse Curl

Triceps Pushdown

Triceps Extension

Sets

2-4

Reps

8-12

DAY 2

Body Part

Legs

Trunk

Exercise

Squat

Leg Extension

Standing Hip Extension

Standing Low Back Extension

Seated Abdominal Crunch

Seated Oblique Abdominal Crunch

Sets

2-4

Reps

8-12

DAY 3

The Workouts

1 2 ... 15 16 17 18 19 20 21 22 23 24 25 ... 67 68

Comments to this Manuals

No comments

Bowflex Bowflex Xtreme 2 SE User Manual Page 20

Comments to this Manuals

Related products and manuals for Fitness, gymnastics & weight training Bowflex Bowflex Xtreme 2 SE