Nautilus BE STRONG. NS 600X User Manual

11

Nautilus NS600X

This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have pro-

gressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set 

to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 10 lbs. and decrease your reps to 5. 

Rest 60 - 120 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle 

as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each 

rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count two seconds up and four seconds down 

and work to fatigue during each set.

Chest

Shoulders

Chest Press

Shoulder Press

Standing Lateral Raise

Front Shoulder Raise

2-4

2-4

2-4

2-4

 

5-8

5-8

5-8

5-8

 

Back

Arms

Low Row

Wide Pull downs

Standing Biceps Curl

Seated Triceps Extension

Standing Triceps Pushdown

2-4

2-4

2-4

2-4

2-4

5-8

5-8

5-8

5-8

5-8

Legs

Trunk

Leg Extension

Leg Curl

Calf Raise

Low Back Extension

Seated Resisted Abdominal Crunch

2-4

2-4

2-4

2-4

2-4

5-8

5-8

5-8

8-12

5-8