CYBEX VR3 Manual

VR3 FITNESS PROGRAM
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Challenge: Basic Equipment: Cybex VR3 Strength Bike Treadmill Arc Trainer
Day 1 Day 2 Day 3
Exercise Volume Load
Exercise Volume Load Exercise Volume Load
Weeks 1&2
Chest Press
2s 10r
Leg Press
2s 10r
Chest Press
2s 10r
Pulldown
2s 10r
Leg Extension
2s 10r
Leg Press
2s 10r
Overhead Press
2s 10r
Leg Curl
2s 10r
Pulldown
2s 10r
Arm Curl
2s 10r
Hip Abduction
2s 10r
Leg Curl
2s 10r
Arm Extension
2s 10r
Standing Calf
2s 10r
Overhead Press
2s 10r
Abdominal
2s 10r
Rotary Torso
2s 10r
Abdominal
2s 10r
Back Extension
2s 10r
Back Extension
2s 10r
Rotary Torso
2s 10r
ARC: 20 minutes; SPM 80 - 100, resistance
15 - 20%
Bike: 20 minutes; 55 - 65% on Heart Rate
Control program
Treadmill: 20 minutes, 3 - 4 mph, 0%
incline
Comments: Comments: Comments:
Week 3 Day 1, Week 4 Day 3 Week 3 Day 2, Week 4 Day 2 Week 3 Day 3, Week 4 Day 1
Exercise Volume Load
Exercise Volume Load Exercise Volume Load
Weeks 3&4
Leg Press
2s 10r
Chest Press
2s 15r
Chest Press
2s 10r
Leg Extension
2s 10r
Leg Press
2s 15r
Pulldown
2s 10r
Leg Curl
2s 10r
Pulldown
2s 15r
Overhead Press
2s 10r
Hip Abduction
2s 10r
Leg Curl
2s 15r
Arm Curl
2s 10r
Standing Calf
2s 10r
Overhead Press
2s 15r
Arm Extension
2s 10r
Rotary Torso
2s 10r
Abdominal
2s 15r
Abdominal
2s 10r
Back Extension
2s 10r
Rotary Torso
2s 15r
Back Extension
2s 10r
Treadmill: 30 minutes, 3 - 4 mph, 0%
incline
Bike:30 minutes; 55 - 65% on Heart Rate
Control program
A
RC: 30 minutes; SPM 80 - 100,
resistance 15 - 20%
Comments: Comments: Comments:

CYBEX VR3 Specifications

General

Series	VR3
Equipment Category	Strength Equipment
Type	Selectorized
Adjustability	Yes
Dimensions	Varies by model
Material	Steel frame