Bowflex 003-3211-120108A User Manual

Back

Seated Lat Rows

1-3

10-12

Narrow Pulldowns

1-3

10-12

Shoulders

Crossover Rear Delt Row

1-3

10-12

Arms

Standing Biceps Curl

1-3

10-12

Triceps Pushdown

1-3

10-12

Trunk

Seated Low Back Extension

1-3

10-12

Seated Resisted Abdominal 

Crunch

1-3

10-12

Frequency: 4 days per week (M-T-Th-F)
Time: 20 minutes

This program provides a quick and effective workout that combines muscle conditioning with 

some cardiovascular benefits. Perform this routine when you are limited in time or just want a 

variation to your normal routine. Perform this program training 2 days, resting 1 to 2. Perform 

all exercises to near failure, stopping at the point that your technique starts to deteriorate. 

Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you 

perform. 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.

Chest

Bench Press

1-3

12-15

Back

Seated Lat Rows

1-3

12-15

Shoulders

Crossover Rear Delt Rows

1-3

12-15

Arms

Standing Biceps Curl

1-3

12-15

Lying Triceps Extension

1-3

12-15

Legs

Leg Extension

1-3

12-15

Leg Press

1-3

12-15

Standing Leg Kick Back

1-3

12-15

Seated Hip Abduction

1-3

12-15

Trunk

Seated Low Back Extension

1-3

10-12

Seated Abdominal Crunch

1-3

10-12

Owner’s Manual

Owner’s Manual