Bowflex 003-3211-120108A Manual De Usuario

Frequency: 3 days on, 1 day off (Day 6)
Time: 45-60 minutes

Body building requires focused concentration and dedication to training, as well as proper 

eating habits. Work each muscle group to fatigue before moving on to the next exercise. Do 

not neglect any muscle group. If needed, include an aerobic activity to increase your caloric 

expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 

30-60 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 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

2-4

8-12

Incline Bench Press

2-4

8-12

Shoulders

Seated Shoulder Press

2-4

8-12

Crossover Rear Delt Row

2-4

8-12

Front Shoulder Raise

2-4

8-12

Scapular Retraction

2-4

8-12

Back

Seated Lat Row

2-4

8-12

Narrow Pulldowns

2-4

8-12

Arms

Standing Biceps Curl

2-4

8-12

Standing Wrist Curl

2-4

8-12

Triceps Pushdown

2-4

8-12

Lying Triceps Extension

2-4

8-12

Legs

Leg Press

2-4

8-12

Leg Extension

2-4

8-12

Standing Leg Kick Back

2-4

8-12

Seated Hip Abduction

2-4

8-12

Trunk

Seated Low Back Extension

2-4

8-12

Seated Resisted Abdominal 

Crunch

2-4

8-12

Trunk Rotation

2-4

8-12

Owner’s Manual

Owner’s Manual