Bowflex Power Pro - Workout Guidelines Weeks 1&2

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 Sets Reps Page
Leg Curl 1 8-12 45
Leg Extension 1 8-12 45
Bench Press 1 8-12 18
Lying Biceps Curl 1 8-12 41
Lying Shoulder Pullover 1 8-12 20
Seated (resisted) Abdominal Crunch 1 8-12 43
Exercise Sets Reps Page
Leg Curl 1 8-12 45
Leg Extension 1 8-12 45
Bench Press 1 8-12 18
Lying Biceps Curl 1 8-12 41
Lying Shoulder Pullover 1 8-12 20
Upright Row* 1 8-12 *
Lying Triceps Extension 1 8-12 35
Seated (resisted) Abdominal Crunch 1 8-12 43
The Workouts
64
* Bowflex suggests that you substitute the Upright Row exer-
cise with the Front Shoulder Raise (page 21) or Rear Deltoid
Rows (page 22).