20 MINUTE BETTER BODY WORKOUT
FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES
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Bowflex XTL is one of the best home fitness equipment in the market, which in contrast to traditional home training apparatus is not based on lifting free weights, but it is constructed on the basis of the advanced Power Rod resistance technology, which offers resistance from elongated bending rods which stretch up from the back frame of the apparatus. When using free weights, it is easy to use incorrect form and strain your muscles. The Bowflex XTL limits this possibility with a fully adjustable workout bench and curl pad. Assessing Your Goals. The Bowflex fitness manual highly recommends testing your physical capacity before you begin an exercise program. Bowflex® BXE116 Elliptical - $100 Off, a Free Tablet, and Free Shipping on BXE116 Elliptical For a limited time, enter code BF1090 at checkout to get: SelectTech® 1090 Bundle - Only $828 and Free Shipping (purchase must include Bowflex® SelectTech® 1090 Dumbbells and Bowflex® SelectTech® 5.1S Bench) (Save $100).
Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5 -10 reps without
fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging
resistance that you can perform no less than 10 reps and no more than 15 reps without your form deteriorating. As you become
stronger, you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to the next one. Rest 30
to 45 seconds between sets. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point
in the rep. Count three seconds up and three seconds down and work to fatigue during each set.
ADVANCED GENERAL CONDITIONING
FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 35-45 MINUTES
View & download of more than 255 Bowflex PDF user manuals, service manuals, operating guides. Fitness equipment user manuals, operating guides & specifications. View and Download Bowflex Power Pro owner's manual online. Owners Manual. Power Pro pdf manual download. Also for: Powerpro, Xtl.
When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or have
become just plain bored, it is time to change your program. You can increase your training with this “split system” routine that
works opposing muscle groups on different days. To do this, you’ll increase your resistance when you can perform 12 reps perfectly,
and you’ll increase your volume by performing more sets and more exercises. Move slowly on each rep. Use a pace that would
allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to
fatigue during each set.
Body Part
Chest
Back
Shoulders
Arms
Legs
Trunk
Exercise
Bench Press
Seated Lat Rows
Rear Deltoid Rows
Biceps Curl
Lying Triceps Extension
Leg Press
Seated Leg Curl
Functional Lower Back Extension
Resisted Abdominal Crunch
Sets
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
Reps
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
Body Part
Chest
Shoulders
Arms
Legs
Exercise
Bench Press
Seated Shoulder Press
Lying Triceps Extension
French Press
Leg Press
Seated Leg Curl
Straight Leg Calve Raise
Sets
1-3
1-3
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
Body Part
Back
Shoulders
Arms
Trunk
Exercise
Seated Lat Rows
Lying Lat Pulldowns
Rear Deltoid Row
Standing Biceps Curl
Reverse Curl
Functional Low Back Extension
Resisted Abdominal Crunch
Sets
1-3
1-3
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
Bowflex Xtl Manual Free Download
Day 1 & 3
Day 2 & 4
The Workouts
Bowflex Xtl Owners Manual Pdf
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