Bowflex 003-3211-120108A Manual De Usuario

Frequency: 3 days per week (M-W-F)
Time: 20 minutes

Start by performing one set of each exercise. Warm up with a light resistance that you can 

perform easily for 5–10 reps without fatigue. 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. 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.

Frequency: 3 days per week (M-W-F)
Time: 20 minutes

When you are proficient in performing the exercise techniques of the above workout 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 will increase your resistance when you can perform 12 

reps perfectly, and you will 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.

Chest

Bench Press

1-2

10-15

Back

Seated Lat Rows

1-2

10-15

Shoulders

Crossover Rear Delt Rows

1-2

10-15

Arms

Standing Biceps Curl

1-2

10-15

Triceps Pushdown

1-2

10-15

Legs

Seated Calf Raise

1-2

10-15

Leg Press

1-2

10-15

Trunk

Seated Low Back Extension

1-2

10-15

Seated Resisted Abdominal 

Crunch

1-2

10-15

Chest

Bench Press

1-3

10-12

Shoulders

Seated Shoulder Press

1-3

10-12

Arms

Triceps Pushdown

1-3

10-12

Standing Biceps Curl

1-3

10-12

Legs

Leg Extension

1-3

10-12

Seated Calf Raise

1-3

10-12

Owner’s Manual

Owner’s Manual