CYBEX VR3 Manual

VR3 FITNESS PROGRAM
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Day 1 Day 2 Day 3
Exercise Volume Load
Exercise Volume Load Exercise Volume Load
Week 5
Chest Press
2s 10r
Leg Press
2s 15r
Chest Press
2s 10r
Pec Fly
1s 10r
Hip Abduction
2s 15r
Pec Fly
1s 10r
Pulldown
2s 10r
Arm Curl
2s 15r
Pulldown
2s 10r
Rear Delt Fly
1s 10r
Arm Extension
2s 15r
Rear Delt Fly
1s 10r
Overhead Press
2s 10r
Abdominal
2s 15r
Overhead Press
2s 10r
Lateral Raise
1s 10r
Rotary Torso
2s 15r
Lateral Raise
1s 10r
Abdominal
3s 10r
Back Extension
2s 15r
Abdominal
3s 10r
ARC: 20 minutes; SPM 80 - 100, resistance
20 - 30%
Treadmill: 30 minutes, alternate 3 - 4 mph
and 5 - 6 mph, 0% incline
A
RC: 25 minutes; SPM 80 - 100,
resistance 20 - 30%
Comments: Comments: Comments:
Day 1 Day 2 Day 3
Exercise Volume Load
Exercise Volume Load Exercise Volume Load
Week 6
Leg Press
2s 10r
Chest Press
2s 15r
Leg Press
2s 10r
Hip Abduction
2s 10r
Pec Fly
2s 15r
Hip Abduction
2s 10r
Leg Extension
2s 10r
Pulldown
2s 15r
Leg Extension
2s 10r
Leg Curl
2s 10r
Rear Delt Fly
2s 15r
Leg Curl
2s 10r
Arm Extension
2s 10r
Overhead Press
2s 15r
Arm Extension
2s 10r
Arm Curl
2s 10r
Lateral Raise
2s 15r
Arm Curl
2s 10r
Rotary Torso
2s 10r
Abdominal
2s 15r
Rotary Torso
2s 10r
ARC: 25 minutes; SPM 100 - 120,
resistance 20 - 30%
Bike:30 minutes; alternate 55 - 65% and
65 - 75% on Heart Rate Control program
A
RC: 30 minutes; SPM 100 - 120,
resistance 20 - 30%
Comments: Comments: Comments:
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CYBEX VR3 Specifications

General

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