Record the highest intensity levels in your performance plan (see back of this
instruction manual). The diary below shows one persons plan. Each box shows
the highest training intensity for each arm garment. The intensity level will vary
from person to person. Fill in the diary each time you complete a training session.
Leave your diary somewhere you will see it regularly. This will help to motivate you
to reach your goal.
Your FLEX ARMS by BMR has three programs.
1. Conditioning is a moderate strength program, introducing the biceps and
triceps muscles to this form of training. This should be used before progressing
to the stronger programs.
2. Strength is a stronger program and will strengthen your biceps and triceps
muscles as well as improving muscle performance.
3. Power is a longer power program, using short, powerful contractions to
increase both maximum muscle strength and sustained performance of the
biceps and triceps muscles simultaneously.
• Once you have selected a program, the controller will continue using that
program until you change it.
• We recommend you use the product no more than three times a week and
that you leave at least 48 hours between sessions.
Note: You cannot change a program during a session, you must switch your
controller off and then on again. You can then select a different program by
pressing the program button.
Week 1 Session 1 Session 2 Session 3
Week 2 Session 1 Session 2 Session 3
Week 3 Session 1 Session 2 Session 3
Week 4 Session 1 Session 2 Session 3
THE FLEX ARMS BY BMR PROGRAMSTRACK YOUR PROGRESS
Program Duration Intensity
Conditioning 10 minutes 0-99
Strength 12 minutes 0-99
Power 15 minutes 0-99
Program
Number
PERFORMANCE PLAN
LEFT
ARM
RIGHT
ARM
9
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