Bowflex PR1000 - Manual (Page 16)

Workouts
Body Building
Frequency: 6 days on, 1 day off (Day 6)
Time: 45-60 minutes
Body building requires focused concentration and dedication to training, as well as proper eating habits. Work each
muscle group to fatigue 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 Exercise Sets Reps
Chest Bench Press 2-4 8-12
Decline Bench Press 2-4 8-12
Shoulders Seated Shoulder Press 2-4 8-12
Crossover Seated Rear Deltoid
Rows
2-4 8-12
Front Shoulder Raise 2-4 8-12
Scapular Retraction 2-4 8-12
Days 1 & 3
Body Part Exercise Sets Reps
Back Seated Lat Rows 2-4 8-12
Reverse Grip Pulldowns 2-4 8-12
Arms Standing Biceps Curl 2-4 8-12
Standing Wrist Curl 2-4 8-12
Triceps Pushdown 2-4 8-12
Lying Triceps Extension 2-4 8-12
Days 2 & 4
Body Part Exercise Sets Reps
Legs Leg Press 2-4 8-12
Leg Extension 2-4 8-12
Standing Leg Kickback 2-4 8-12
Seated Hip Abduction 2-4 8-12
Trunk Seated Abdominal Crunch 2-4 8-12
Trunk Rotation 2-4 8-12
Days 5 & 7
Owner’s Manual
16