Bowflex XTL - Manual (Page 66)

GUIDELINES Week 1&2
All exercises should be practiced with one set of 8 to 12 repetitions. The style of
performance is very important. The movement for each repetition should be 4 seconds
in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth.
When 12 repetitions are accomplished, increase the resistance by approximately 5
percent. Keep the time between exercises to a minimum, no longer than 60 seconds. No
workout should take more than 30 minutes to complete. Perform each workout three
days a week.
GUIDELINES Week 3&4
All exercises should be practiced with one set of 8 to 12 repetitions. The style of
performance is very important. The movement for each repetition should be 4 seconds
in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth.
When 12 repetitions are accomplished, increase the resistance by approximately 5
percent. Keep the time between exercises to a minimum, no longer than 45 seconds. No
workout should take more than 30 minutes to complete. Perform each workout three
days a week.
Exercise
Leg Curl
Leg Extension
Bench Press
Lying Biceps Curl
Shoulder Pullover
Seated Abdominal Crunch
Sets
1
1
1
1
1
1
Reps
8-12
8-12
8-12
8-12
8-12
8-12
Exercise
Leg Curl
Leg Extension
Bench Press
Lying Biceps Curl
Shoulder Pullover
Upright Row*
Triceps Press
Seated Abdominal Crunch
Sets
1
1
1
1
1
1
1
1
Reps
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
The Workouts 64