Bowflex PR3000 Home Gym Guide Du Propriétaire page 17

Strength Training
Frequency: 3 days per week (M-W-F)
Time: 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 lbs 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.
Body Part
Day 1
Chest
Shoulders
Body Part
Day 2
Back
Arms
Body Part
Day 3
Legs
Trunk
Workouts
Exercise
Bench Press
Decline Bench Press
Seated Shoulder Press
Lateral Shoulder Raise
Shoulder Shrug
Exercise
Reverse Grip Pulldown with
Handgrips
Narrow Pulldowns with Handgrips 2-4
Seated Biceps Curl
Triceps Kickback
Triceps Pushdown
Triceps Extension
Exercise
Squat
Leg Extension
Standing Hip Extension
Standing Hip Abduction
Trunk Rotation
Seated Abdominal Crunch
17
Owner's Manual
Sets Reps
2-4 5-8
2-4 5-8
2-4 5-8
2-4 5-8
2-4 5-8
Sets Reps
2-4 5-8
5-8
2-4 5-8
2-4 5-8
2-4 5-8
2-4 5-8
Sets Reps
2-4 5-8
2-4 5-8
2-4 5-8
2-4 5-8
2-4 5-8
2-4 5-8