Bowflex XTL - Manual (Page 15)

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
One Arm Seated Fly
Seated Shoulder Press
Rear Deltoid Row
Lateral Shoulder Raise
Shoulder Shrug
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
8-12
8-12
DAY 1
Body Part
Back
Arms
Exercise
Seated Lat Row
Lying Lat Pulldowns
Standing Biceps Curl
Standing Reverse Curl
Lying Triceps Extension
French Press
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
8-12
8-12
DAY 2
Body Part
Legs
Trunk
Exercise
Leg Press
Lying Leg Extension
Standing Hip Extension
Seated Hamstring Curl
Seated Calve Raise
Functional Lower Back Extensions
Resisted Abdominal Crunch
Resisted Oblique Crunch
Sets
2-4
2-4
2-4
1-3
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
12-15
8-12
8-12
8-12
DAY 3
The Workouts 13