Bowflex BD1090 Manual De Usuario

Flat Chest Press

Overhead Press

Lying Triceps Extension

Overhead Triceps Extension

Single Arm Row

Standing Curl

Concentration Curls

Stationary Lunge

Stiff-Leg Dead Lift

Calf Raise

Ab Crunch

Lying Trunk Rotation

Flat Chest Press Alternating

Overhead Press Alternating

Lying Triceps Extension

Overhead Triceps Extension

Single Arm Row

Standing Curl Alternating

Concentration Curls

Stationary Lunge

Stiff-Leg Dead Lift

Calf Raise Unilateral

Reverse Crunch

Lying Trunk Rotation

FREQUENCY: 3 Days a Week 

 

 

 

TIME: About 30 minutes

For  a  successful  workout,  focus  on  generating  the  muscular  contraction  required  to  create  the  motion  of  the  weight  
(demonstrated in your “The Secrets of the 4-Step Rep” DVD) not just lifting the weight. 

# of Reps: 8-12 (30 to 40 second intervals between sets)