Bowflex 003-3211-120108A User Manual

Frequency: 3 days on, 1 day off (Day 6)
Time: 20-45 minutes

Circuit training is a great way to achieve the benefits of strength training and cardiovascular 

training in one quick, challenging routine. The idea is to move quickly from exercise to exercise, 

taking only as much rest between sets as it takes to set up the next exercise (less than 20 

seconds). One circuit equals one set of each exercise. Initially, start with completing one round 

of Circuit 1. Then add an additional round of the same circuit. Once you reach three rounds 

of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level 

increases. Repeat the process with Circuit 3. Do not let your heart rate exceed 220, minus your 

resting heart rate. Perform each rep of each exercise slowly. Count three seconds up and three 

seconds down.

Chest

Bench Press

8-12

Legs

Leg Press

8-12

Back

Seated Lat Row

8-12

Legs

Seated Calf Raise

8-12

Trunk

Seated Resisted Abdominal Crunch

8-12

Shoulders

Seated Shoulder Press

8-12

Legs

Leg Extension

8-12

Back

Narrow Pulldowns

8-12

Trunk

Seated Low Back Extension

8-12

Arms

Standing Biceps Curl

8-12

Shoulders

Crossover Rear Delt Rows

8-12

Arms

Triceps Pushdown

8-12

Legs

Seated Calf Raise

8-12

Trunk

Trunk Rotation

8-12

Owner’s Manual

Owner’s Manual