The workouts – Bowflex Xtreme 2 User Manual
Page 11
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 just plain bored, it is time to change your program. You can increase your training with this “split system” routine
that works opposing 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 Delt Rows
Biceps Curl
Triceps Pushdown
Leg Extension
Leg Curl
Standing Low Back Extension
Seated Abdominal Crunch
Sets
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
Reps
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
Body Part
Chest
Shoulders
Arms
Legs
Exercise
Bench Press
Seated Shoulder Press
Triceps Pushdown
Biceps Curl
Leg Extension
Leg Curl
Sets
1-3
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
10-12
Body Part
Back
Shoulders
Arms
Trunk
Exercise
Seated Lat Rows
Seated Lat Pulldowns
Crossover Rear Delt Row
Biceps Curl
Reverse Curl
Standing Low Back Extension
Seated Abdominal Crunch
Sets
1-3
1-3
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
Day 1 & 3
Day 2 & 4
The Workouts