Bowflex XTL - Manual (Page 18)

STRENGTH TRAINING
FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 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
Chest
Shoulders
Exercise
Bench Press
One Arm Seated Fly
Seated Shoulder Press
Rear Deltoid Rows
Shoulder Shrug
Sets
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
5-8
Body Part
Back
Arms
Exercise
Seated Lat Row
Lying Lat Pulldowns
Standing Biceps Curl
Standing Reverse Curl
Seated Triceps Press
Lying Triceps Pushdown
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
5-8
5-8
Body Part
Legs
Trunk
Exercise
Leg Press
Lying Leg Extension
Seated Hamstring Curl
Seated Calve Raise
Functional Lower Back Extension
Resisted Abdominal Crunch
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
8-12
5-8
Day 1
Day 2
Day 3
The Workouts 16