Bowflex XTL User Manual

Owner’s Manual

Fitness Guide

Written By:

Tom Purvis,

Registered Physical Therapist, Certified

Strength Conditioning

Specialist, and Head

Trainer for the

National Academy of

Sports Medicine.

BOWFLEX

ITNESS

Special Edition

Includes:

Dr. Ellington Darden’s

6 Week Fast Fat Loss -

Body Leanness Program.

BOWFLEX

OWER RO

FOR ALL POWER PRO MODELS

Table Of Contents

Getting To Know Your Machine 2 Using Your Machine 3 Optional Equipment 6 Warning 7 Defining Your Goals 8 Working Out 10

The Workouts: The 20 Minute Better Body Workout 11 Advanced General Conditioning 11 20 Minute Upper / Lower Body 12 Body Building 13 Circuit Training Anaerobic / Cardiovascular 14 True Aerobic Circuit Training 15 Strength Training 16

Chest Exercises: Incline Bench Press 17 Chest Fly 17 Bench Press 18 One Arm Seated Fly 18 Resisted Punch 19 Bench Press w/Purvis Pec Bar 19 Decline Bench Press 20 Lying Shoulder Pullover 20

Shoulder Exercises: Seated Shoulder Press 21 Front Shoulder Raise 21 Rear Deltoid Row 22 Lateral Shoulder Raise 22 Scapular Protraction 23 Scapular Depression 23 Shoulder Rotator Cuff Internal Rotation 24 Shoulder Rotator Cuff External Rotation 24 Shoulder Extension 25 Shoulder Shrug 25 Lying Front Shoulder Raise 26 Seated Shoulder Press w/Purvis Pec Bar 26 Reverse Fly 27 Reverse Shoulder Shrug 27

Back Exercises: Wide Pulldowns w/ Lat Tower 28 Narrow Pulldowns w/ Lat Tower 28 Lying Lat Pulldowns Modified 29 Functional Low Back Extension 29 Seated Lat Row 30 Lying Lat Pulldown 30 Lying Lat Fly 31 Reverse Grip Pulldown 31 One Arm Seated Lat Rows 32 Scapular Retraction 32 Stiff Arm Pulldown 33

Arm Exercises: Triceps Pushdown w/Lat Tower 34 Single Arm Pushdown w/ Lat Tower 34 French Press 35 Lying Triceps Extension 35 Cross Triceps Extension 36 Triceps Kickback 36 Seated Triceps Extension 37 Standing Biceps Curl 37 Seated Biceps Curl 38 Concentration Curl 38 Seated Wrist Extension 39 Standing Wrist Curl 39 Reverse Curl 40 Seated Wrist Curl 40 Standing Wrist Extension 41 Lying Biceps Curl 41

Abdominal Exercises: Reverse Crunch 42 Resisted Reverse Crunch 42 Seated (resisted) Abdominal Crunch 43 Seated (resisted) Oblique Crunch 43 Trunk Rotation 44 Abdominal Crunch 44

Leg Exercises: Leg Extension 45 Leg Curl 45 Leg Press 46 Lying Leg Curl 46 Standing Hip Extension w/Knee Flex 47 Standing Hip Flexion 47 Seated Leg Curl 48 Standing Hip Extension 48 Seated Calf Raise 49 Leg Kickback 49 Lying Leg Extension 50 Standing Hip Abduction 50 Seated Hip Adduction 51 Ankle Inversion 51 Ankle Eversion 52

Fast Fat Loss Now The Bowflex Body Leanness Program By Dr. Ellington Darden 53

CONGRATULATIONS on your commitment to fitness! By choosing Bowflex to be your partner, you’ve chosen a machine that can deliver on it’s promises!

The resistance and aerobic training that can be performed on the Bowflex is unmatched by any other single piece of home fitness equipment available. You have definitely made the right decision!

In this owner ’s manual you will find detailed information on a wide variety of exercises, workout programs and a very specialized program titled, “FAST FAT LOSS NOW” by Dr. Ellington Darden.

Please take your time to read through the entire manual

before attempting to use your Bowflex. It is important that you understand how to properly perform each exercise before you attempt to perform the exercise with the Power Rod® Resistance attached to the cables.

With all of the fitness choices available today, we understand that choosing a piece of equipment can be very confusing. Everyone at Bowflex, Inc. would like to thank you for your trust and your confidence in our product. Bowflex is as good as we say it is, and you’re just about to prove it to yourself.

Again, thank you for choosing Bowflex.

THE BOWFLEX POWER PRO

Rod Caps

Cable

Pulley Frame

Pulley

Hand Grip Ankle Cuff

Standing Platform

Spring Lock Seat Pin

Power Rods

Cable Hook

Rod Box

Vertical Main

Frame

Bench

Seat

Seat Rail

Bench Legs

Getting To Know

Your Machine

Power Rod® Resistance

Power Rods are made from a special composite material. Your rods are sheathed with a protective black rubber coating. Each rod is marked with it’s weight rating on the “Rod

Cap”.

Adjusting And Understanding The Resistance

The standard Bowflex comes with 210 pounds of resistance (one pair of 5 pound rods, two pair of 10 pound rods, one pair of 30 pound

rods, and one pair of 50 pound rods). If you upgraded to a 310 or 410 pound capacity you will have an additional one or two pair of 50 pound Power Rods, respectively.

Hooking The Power Rods

To The Cables:

You may use one rod or several rods in combination, to create the desired resistance level. To hook multiple rods up to one cable, simply bend the furthest forward rod toward the cable and place the cable hook through the rod cap. Now you can hook up the next furthest back rod.

Hooking up the most forward rod prevents rods from crossing over the top of one another.

When You Are Not Using Your Bowflex

Disconnect the cables from the Power Rods when you are not using your Bowflex. Use the rod binding strap included with your machine to bind all the rods together at the top. Place your cables and grips through the strap to keep them out of the way.

To Order Additional Sets Of 50 lb Power Rods

Please Call 1-800-269-3539

Using Your

Machine

The Workout Bench

Your Bowflex has four different bench positions. To adjust the bench, simply locate the spring lock pin on the side of the seat portion of the bench . Pull out pin to release seat, then slide it to the desired position. Pull out pin , give it half a turn, and release to place it in a “free sliding” position for exercises such as rowing.

Quick Release Bench: The long portion of your bench attaches and releases from the seat portion very easily. To attach it, simply insert the half hinge on the end of the bench into the half hinge on the seat. For “standing” exercises, simply remove the bench by lifting up on the long portion and pulling away from seat.

Flat Position 1 & 2: Along the side of the seat rail there are three holes for the spring lock seat pin. Pull out on the pin and slide the entire bench forward until the spring lock seat pin locks into a hole. With the bench in the flat position there are two possible holes for the spring lock pin to lock into, one forward and one back.

Incline Position: Start with the bench flat in the the furthest position away from the Power Rods

. Pull out on the spring lock seat pin and lift the long bench pad up. Slide forward until the pin locks into the furthest forward hole. Rest the bench’s incline support bracket on the base of the Power Rods

“Free Sliding” Position: Remove the long portion of the bench. Pull out on the spring lock seat pin , give it a half turn, and release to place it in a “free sliding” position for exercises such as rowing.

Mounting The Incline Bench: Sit

on the bench and reach back, one arm at a time, grasping hand grips KEEPING HANDS DOWN AND PALMS UP. Curl your hands up as towards the front of your shoulders AND turn your wrists so that your palms now face away from you. The cables will now be over your elbows.

Using Your

Machine

Using the Bowflex Hand grips

The Bowflex hand grips can be used as regular grips, hand cuffs or ankle cuffs, depending on how they are configured.

Regular Grip: Grasp the main portion of the grip without inserting your hand through the cuff portion. Most of the exercises you perform utilize this grip.

Hand Cuff Grip: Slip your hand through the cuff portion of the grip so that the foam pad rests on the back of your hand. Then grasp the

remainder of the grip that is sitting in your palm. This method of gripping is great for exercises like front shoulder raises or any exercise where

your palm is facing down.

Ankle Cuff Grip: The cuff portion of the grip stretches apart from the handle portion of the grip. Simply insert your hand in the cuff and pull apart from the handle. Insert your foot or ankle and tighten grip up by pulling handle portion toward the cuff portion.

Using The Bowflex Leg Press Belt

The Leg Press Belt is used exclusively for the Leg Press and the Seated Hamstring Curl exercises.

•With the Bowflex

seat adjusted to the “free sliding” position, (spring lock seat pin unlocked) the hand grips removed, and the desired amount of resistance hooked up, sit on the seat and position the leg press belt around your hips.

•Slide forward to

the pulleys and place your feet through the right and left openings under the pulleys.

•Attach the belt to

the cables and cinch the adjustment strap on the belt by pulling the strap until the belt is taut.

•Place hands on

vertical main frame and push yourself back while placing feet, one at a time, onto non-skid pads on pulley frame.

•Grasp belt near

where it’s attached to the cables and begin to press back.

Using Your

Machine

Grips manufactured under license agreement with Hands-On Sports & Gym Accessories Inc. Patent # 4756527

Folding & Moving Bowflex: Folding and moving your Bowflex is easy. Follow the simple steps below to fold your Bowflex. Once it’s folded, simply tilt the machine back on it’s transport wheels to roll the machine to any location

•Bind the Power Rods

with the rod

binding strap.

•Remove the threaded knob on the platform.

•Tilt the bench up to the Power Rods

•Link the two hooks on the end of the cables together, over the top of the incline support bracket on the bench.

•Slide hand grips over opposite bench legs, crossing the cables to do so.

•Wrap the Leg Press Belt around Power Rods

and link hooks to D-rings on hand

grips.

Maintenance & Care Of Your Bowflex: Your Bowflex requires very little maintenance. To keep your Bowflex in top condition check all fasteners and Rod Caps before each workout and tighten as needed.

Clean the bench with a non abrasive cleaner after each use. This will keep it looking new. Any non abrasive household cleaner or soap works well. Many automotive interior cleaners make surfaces too “slick” and should not be used.

If you have any questions regarding maintenance please call our customer service department at 1-800-269-3539.

Using Your

Machine

The Bowflex Leg Extension / Leg Curl Attachment

This attachment is designed to add more effectiveness to all exercise routines where “leg work” is required.

Safety

•Before using the attachment make sure that all fasteners are in place and tightened.

•Make sure that the attachment’s cables are securely fastened to the regular Bowflex cables.

•Always use the supplied pin to secure the attachment to your Bowflex.

The Bowflex Lat Pulldown Attachment.

This attachment enhances several “Back” exercises and “Triceps” exercises.

Safety

•Before using the attachment, make sure that all fasteners are in place and tightened.

•Make sure that the attachment’s cables are securely fastened to the regular Bowflex cables.

•Always use the “Bar Holders” to support the lat pulldown bar or remove the bar when not in use.

The “Purvis” Pec Bar

This attachment is specifically designed to enhance the bench press and shoulder press exercises by changing the angle of resistance. The attachment is mounted on the rear of the machine and serves to widen the angle of resistance to create a more effective exercise.

Safety

•Before using the attachment make sure that all fasteners are in place and tightened.

•Please remove the attachment when not in use.

Optional Equipment

Bowflex, Inc. is constantly working to provide you with the

latest innovation and information to help you reach your goals.

WARNING!

Before beginning any exercise program consult your physician or health care professional. Only he or she can determine the exercise program that is appropriate for your particular age and condition. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the exercise and consult your physician.

For Your Safety

Please Follow These

Instructions

Keep your body weight on the machine, bench, or standing platform while exercising.

When using the Bowflex for standing leg exercises, always grasp the power rods for stability.

Keep out of the path of the Power Rods

when exercising and make certain that observers also stand clear of the Bowflex when the Power Rods

are in use.

Never move or adjust the bench while sitting or lying on the Bench. Never stand on the bench.

Before exercising, make sure that the spring lock seat pin is securely fastened and the bench is firmly in place.

Inspect your machine before each workout. Periodically check all fasteners to make sure none have loosened with use. Tighten if necessary.

When hooking up Power Rods

do not stand directly looking over the top of the rods. Stand off to the side while attaching rods.

Never attempt to exercise with more resistance than you are physically able to handle.

Keep cables and Power Rods

bound with the rod binding strap when the Bowflex is not in use.

Defining Your Goals

Your body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. Here are some fitness components that will help you define your goals and choose your fitness program.

Muscle Strength is the maximum force that you can exert against resistance at one time. Your muscle strength comes into play when you pick up a heavy bag of groceries or lift a small child. It is developed when a localized muscle is worked both positively (concentric) and negatively (eccentric) at a resistance - great enough so you can perform only five to eight repetitions of the exercise before the muscle fails. Each set of repetitions is followed by a rest interval that typically runs three times longer than the set. Later, between exercise sessions, the muscle overcompensates for the stress and usually increases in both strength and size.

Muscle Endurance is the ability to perform repeated contractions. It comes into play when you cross-country ski or work on your feet all day. Endurance training addresses the slow twitch, endurance muscle fibers, which depend on oxygen for energy. To develop muscle endurance, use low resistance and high repetitions - about 15-20 repetitions in each set, three sets to each exercise, working the muscle only to fatigue.

Muscle Power is the combination of strength and speed of the muscular contraction. This is often misinterpreted as a) Being directly associated with certain skill or sport and/or b) Meaning that you must move fast. Load is actually a more important factor than speed when attempting to improve power. When training to achieve muscular power, pick a resistance that fatigues you in the 3-5 repetition range. When performing these reps, it is more important to think of contracting the muscles faster rather than attempting to move faster. Performing sport simulation exercises usually results in a deterioration of the motor pattern or skill. The biomechanically sound method of improving power in your sport is to train for

power using the correct joint movements, as described in this manual. Then practice the skill associated with your sport, learning to apply this newly achieved power.

Body Composition is the ratio of fat weight (fat) to lean weight (muscles, bones and tissue). As you age, the ratio shifts. The fat weight increases and the lean weight decreases. Training for muscle strength will generally increase muscle size and aerobic conditioning will help burn extra calories. Performing these two forms of exercise, either at different times or together, will create the greatest changes in body fat weight.

Balanced Strength and alignment is the result of equal strength developed in all parts of the body. It comes into play in your standing and sitting posture, and in your ability to perform just about any activity safely and effectively. An over-development of the back will round the shoulders; weak or stretched abdominals can cause lower back pain. You want a balance of muscle strength in front and back. In addition, you need a balance of strength between your middle, lower, and upper body.

Flexibility is the ability of a muscle or group of muscles to move the joint through a full range of motion. Flexibility comes into play when you execute an overhand serve or stretch for the top shelf in the kitchen. It is a cooperative movement of opposite muscle groups. When a muscle contracts, its opposite muscle group must relax for the action to occur. Increased flexibility means an increased range of motion, made possible by this simultaneous contracting and relaxing. Good flexibility is important in protecting the body from injury and can be achieved through the balanced strength training programs that are included in this manual.

Cardiovascular Endurance is the ability of the heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time. It comes into play when you jog a mile or ride a bike. It is a critical component of overall fitness and health. Any exercise program must be supplemented with cardiovascular training, such as rowing on the Bowflex.

Reaching

Your Goals

To reach your goals you must follow a consistent, well designed program that provides balanced development to all parts of the body and includes both aerobic and strength exercise. Only then will you meet your goals safely and efficiently.

The workout routines found in this manual are professionally designed and written to target specific fitness goals. Should you not find one specific program to your liking, you can design your own, based on sound information and the principles found in this manual.

Designing Your

Own Program

You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy, as long as you follow these guidelines.

Understand fitness and its components:

Improperly designed programs can be dangerous. Take some time to review this manual as well as other fitness guides.

Know your current fitness level: Before you start any fitness program you should consult a physician who will help you determine your current abilities.

Identify your goals: Goals are critical to choosing and designing an exercise program that fits and enhances your lifestyle, but so is

strategy. It’s important not to rush the process and try to accomplish too much too soon. That will lead to setbacks and discouragement. Instead, set a series of smaller achievable goals.

Select complementary exercises: Be sure to pair exercises that address compound joint movements and single joint movements. In addition, select exercises that address complimentary muscle groups.

Put first things first: During each session work those muscle groups that need the most training, first.

Remember your cardiovascular component:

Any fitness program must contain a cardiovascular fitness component to be complete. So complement your resistance training with aerobic exercise such as walking, running, bicycling or rowing on the Bowflex.

Training Variables: When designing your own program there are several variables that, when mixed properly, will equal the right fitness formula for you. In order to find the best formula, you must experiment with several combinations of variables.

The variables are as follows.

•Training Frequency: The number of

times you train per week. We recommend daily activity but not daily training of the same muscle group.

•Training Intensity: The amount of

resistance used during your repetition.

•Training Volume: The number of

repetitions and sets performed.

•Rest intervals: The time you rest

between sets and the time you rest between workouts.

Once you’ve established a base of fitness, follow these basic principles.

•Isolate muscle groups: Focus work on

specific muscle groups.

•Progressive Loading: The gradual

systematic increase of repetitions, resistance and exercise period.

Working Out

A workout begins in your minds eye. With concentration and visualization you can approach your workout with a positive, constructive attitude. Agood pre-workout mental routine is to sit and relax, so you can focus on what you are about to do and think about achieving your end goal.

Warming Up

We recommend that you warm up by rowing on the Bowflex.

Aerobic Rowing Position:

•Remove bench, unlock the seat.

•Sit on the seat facing the power rods.

•Grab the handles and keep the arms straight to the front.

•Place the toes on the lower frame and heels on the platform, knees bent comfortably.

•Sit up straight with your spine in good alignment.

Action:

•Initiate the movement by extending the knees while simultaneously bending the arms and pinching the shoulder blades together.

•With the arms passing by the sides of your trunk, the handles should be near your torso as the knees near extension.

Key Points:

•Do not lose spinal alignment - keep you chest lifted.

•If you bend forward during the return toward the power rods, bend at the hips, not the waist.

Breathing

The most important part of breathing during exercise is, quite simply, that you do it. Breathing in or out during the actual performance is not dependent upon the direction of air flow relative to exertion. It is, in fact, a mechanical process that changes the position of your spine as your rib cage moves. Here are some tips for breathing:

1) Be cautious when you are

concentrating or exerting effort. This is when you will probably hold your breath. DO NOT hold your breath. Do not exaggerate breathing. Depth of

inhalation and exhalation should be natural for the situation.

2) Allow breathing to occur, naturally, don’t force it.

Performing

Your

Routine

The workout portion of your fitness routine is the series of exercises devoted to your particular goals. Remember, make sure to have fun!

Cool Down

An essential part of the exercise routine is the cool down.

Gradually reduce the level of exercise intensity so that blood does not accumulate in one muscle group, but continues to circulate at a decreasing rate. We recommend the rowing exercise for the cool down. Remember to gradually move yourself into a relaxed state.

FINISH

START

20 MINUTE BETTER BODY WORKOUT

FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 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 fatiguing. 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 without your form deteriorating. 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.

ADVANCED GENERAL CONDITIONING

FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 35-45 MINUTES

When you are proficient in performing the exercise techniques of the above routine 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’ll increase your resistance when you can perform 12 reps perfectly, and you’ll 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.

Body Part

Chest Back Shoulders Arms

Legs

Trunk

Exercise

Bench Press Seated Lat Rows Rear Deltoid Rows Biceps Curl Lying Triceps Extension Leg Press Seated Leg Curl Functional Lower Back Extension Resisted Abdominal Crunch

Sets

1-2 1-2 1-2 1-2 1-2 1-2 1-2 1-2 1-2

Reps

10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15

Body Part

Chest Shoulders Arms

Legs

Exercise

Bench Press Seated Shoulder Press Lying Triceps Extension French Press Leg Press Seated Leg Curl Straight Leg Calve Raise

Sets

1-3 1-3 1-3 1-3 1-3 1-3 1-3

Reps

10-12 10-12 10-12 10-12 10-12 10-12 10-12

Body Part

Back

Shoulders Arms

Trunk

Exercise

Seated Lat Rows Lying Lat Pulldowns Rear Deltoid Row Standing Biceps Curl Reverse Curl Functional Low Back Extension Resisted Abdominal Crunch

Sets

1-3 1-3 1-3 1-3 1-3 1-3 1-3

Reps

10-12 10-12 10-12 10-12 10-12 10-12 10-12

Day 1 & 3

Day 2 & 4

The Workouts

Body Part

Chest Back Shoulders Arms

Exercise

Bench Press Seated Lat Rows Rear Deltoid Rows Biceps Curl French Press

Sets

1-3 1-3 1-3 1-3 1-3

Reps

12-15 12-15 12-15 12-15 12-15

20 MINUTE UPPER/LOWER BODY

FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 20 MINUTES

This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. Do 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.

DAY 1 & 3

Body Part

Legs

Trunk

Exercise

Leg Press Seated Hamstring Curl Standing Hip Extension Straight Leg Calve Raise Functional Lower Back Extension Resisted Abdominal Crunch

Sets

1-3 1-3 1-3 1-3 1-3 1-3

Reps

12-15 12-15 12-15 12-15 10-12 10-12

DAY 2 & 4

The Workouts

BODY BUILDING

FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES

Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure 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.

Body Part

Chest

Shoulders

Exercise

Bench Press One Arm Seated Fly Seated Shoulder Press Rear Deltoid Row Lateral Shoulder Raise Shoulder Shrug

Sets

2-4 2-4 2-4 2-4 2-4 2-4

Reps

8-12 8-12 8-12 8-12 8-12 8-12

DAY 1

Body Part

Back

Arms

Exercise

Seated Lat Row Lying Lat Pulldowns Standing Biceps Curl Standing Reverse Curl Lying Triceps Extension French Press

Sets

2-4 2-4 2-4 2-4 2-4 2-4

Reps

8-12 8-12 8-12 8-12 8-12 8-12

DAY 2

Body Part

Legs

Trunk

Exercise

Leg Press Lying Leg Extension Standing Hip Extension Seated Hamstring Curl Seated Calve Raise Functional Lower Back Extensions Resisted Abdominal Crunch Resisted Oblique Crunch

Sets

2-4 2-4 2-4 1-3 2-4 2-4 2-4 2-4

Reps

8-12 8-12 8-12 8-12 12-15 8-12 8-12 8-12

DAY 3

The Workouts

CIRCUIT TRAINING - ANAEROBIC/CARDIOVASCULAR

FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 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 process with Circuit 3. Do not let your heart rate exceed 220 minus your resting heart rate. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down. Warm-up with 5-15 minutes of rowing or some other aerobic exercise before starting your circuits.

Body Part

Chest Legs Back Legs Trunk

Exercise

Bench Press Leg Press Seated Lat Row Seated Hamstring Curl Resisted Abdominal Crunch

Circuit 1

Body Part

Shoulders Legs Back Trunk Arms

Exercise

Seated Shoulder Press Lying Leg Extensions Lying Lat Pulldowns Functional Lower Back Extensions Standing Biceps Curl

Circuit 2

Body Part

Shoulders Arms Legs Trunk Legs

Exercise

Rear Deltoid Rows Lying Triceps Extensions Prone Leg Curls Resisted Oblique Crunch Seated Calve Raises

Reps

8-12 8-12 8-12 8-12 8-12

Reps

8-12 8-12 8-12 8-12 8-12

Reps

8-12 8-12 8-12 8-12 8-12

Circuit 3

The Workouts

TRUE AEROBIC CIRCUIT TRAINING

FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-60 MINUTES

Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to the aerobic rowing exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy. 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 process with Circuit 3. Do not let your heart rate exceed 220 minus your resting heart rate. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down. Warm-up with 5-15 minutes of rowing or some other aerobic exercise before starting your circuits.

Body Part

Chest Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Legs Aerobic Rowing Trunk Aerobic Rowing

Exercise

Bench Press 30 - 60 Seconds Leg Press 30 - 60 Seconds Seated Lat Rows 30 - 60 Seconds Seated Hamstring Curl 30 - 60 Seconds Resisted Abdominal Crunch 30 - 60 Seconds

Reps

8-12

Circuit 1

Body Part

Shoulders Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Trunk Aerobic Rowing Arms

Exercise

Seated Shoulder Press 30 - 60 Seconds Lying Leg Extension 30 - 60 Seconds Lying Lat Pulldowns 30 - 60 Seconds Functional Lower Back Extension 30 - 60 Seconds Standing Biceps Curl

Reps

8-12

Circuit 2

The Workouts

STRENGTH TRAINING

FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES

This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 lbs and decrease your reps to

5. Rest 60 - 120 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 two seconds up and four seconds down and work to fatigue during each set.

Body Part

Chest

Shoulders

Exercise

Bench Press One Arm Seated Fly Seated Shoulder Press Rear Deltoid Rows Shoulder Shrug

Sets

2-4 2-4 2-4 2-4 2-4

Reps

5-8 5-8 5-8 5-8 5-8

Body Part

Back

Arms

Exercise

Seated Lat Row Lying Lat Pulldowns Standing Biceps Curl Standing Reverse Curl Seated Triceps Press Lying Triceps Pushdown

Sets

2-4 2-4 2-4 2-4 2-4 2-4

Reps

5-8 5-8 5-8 5-8 5-8 5-8

Body Part

Legs

Trunk

Exercise

Leg Press Lying Leg Extension Seated Hamstring Curl Seated Calve Raise Functional Lower Back Extension Resisted Abdominal Crunch

Sets

2-4 2-4 2-4 2-4 2-4 2-4

Reps

5-8 5-8 5-8 5-8 8-12 5-8

Day 1

Day 2

Day 3

The Workouts

INCLINE BENCH PRESS- Shoulder Horizontal Adduction (and elbow extension) Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), especially the

upper portion. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm. NOTE: This motion can be further emphasized by using the Purvis Pec Bar attachment.

Starting position:

•Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest and your palms are facing towards the floor.

•Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.

•From this position, raise your arms 10-15 degrees (6-8 inches) above the regular bench press position.

•Be sure that your arms are directly “in line” with the cables, palms facing down and wrists straight. If the cables are “above” the arms, too much elevation was introduced.

•Raise your chest and “pinch” your shoulder blades together. Maintain a very slight, comfortable, arch in your lower back.

Motion:

•Slowly move your elbows outward, simultaneously bending your arms, keeping the forearms in line with the cables at all times.

•Stop when your upper arms are straight out to the sides,10 degrees above your shoulders.

•Then, slowly press forward, moving the hands toward the center, and return to the starting position with arms straight to the front at shoulder width and in line with the cables. Keep your chest muscles tightened during the entire motion.

Key points:

•The upper arms will be 90 degrees from the sides of your torso at the bottom of the movement and slightly more than 90 degrees from the front of your torso at the top.

•Limit and control the range of motion so that your elbows do not travel behind your shoulders.

•Keep shoulder blades “pinched” together and maintain good spinal alignment.

Chest Exercises

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CHEST FLY - Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), also involving

the front shoulder muscles (anterior deltoid).

Starting position:

•Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest and your palms are facing towards the floor.

•Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.

•Be sure that your arms are directly “in line” with the cables, palms facing down and wrists straight.

•Raise your chest and “pinch” your shoulder blades together. Maintain a very slight, comfortable, arch in your lower back.

Motion:

•Slowly move your arms outward, maintaining the elbow in a slightly bent position throughout the movement.

•Stop when your upper arms are straight out to the sides, level with the shoulders.

•Slowly return to starting position keeping your chest muscles tightened during the entire motion.

Key points:

•Maintain a 90 degree angle between the upper arms and the torso throughout the exercise.

•Limit and control the range of motion so that your elbows do not travel behind your shoulders.

•Keep shoulder blades “pinched” together and maintain good spinal alignment.

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BENCH PRESS- Shoulder Horizontal Adduction (and elbow extension) Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), also involving

the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm. NOTE: This motion can be further emphasized by using the Purvis Pec Bar attachment.

Starting Position:

•Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest and your palms are facing towards the floor.

•Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.

•Be sure that your arms are directly “in line” with the cables, palms facing down and wrists straight.

•Raise your chest and “pinch” your shoulder blades together. Maintain a very slight, comfortable, arch in your lower back.

Motion:

•Slowly move your elbows outward, simultaneously bending your arms, keeping the forearms in line with the cables at all times.

•Stop when your upper arms are straight out to the sides, level with your shoulders.

Key points:

•Maintain a 90 degree angle between the upper arms and the torso throughout the exercise.

•Limit and control the range of motion so that your elbows do not travel behind your shoulders.

•Keep shoulder blades “pinched” together and maintain good spinal alignment.

ONE ARM SEATED FLY - Horizontal Adduction (elbow stabilized) Muscles worked:This exercise emphasizes the chest muscles (pectoralis major), also involving

the front shoulder muscles (anterior deltoid).

Starting position:

•Sit on the bench with one side toward the power rods. Maintain good spinal alignment.

•Grasp the handle nearest you.

•Distance yourself on the bench to eliminate slack in the cable while the arm is straight out to the side, slight bend in the elbow.

•Pinch your shoulder blades together and hold.

Action:

•Slowly draw your arm toward the front maintaining the elbow and shoulder blade positions.

•Stop when the arm is directly in front of the shoulder.

•Slowly return to the starting position without relaxing and keeping the arm approximately 90 degrees from the trunk.

Key points:

•Control the motion during the entire exercise. DO NOT USE MOMENTUM.

•Do not rotate the spine to get additional range of motion.

•Stop when the arm is directly in front or directly out to the side.

Chest Exercises

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BENCH PRESSwith Purvis Pec bar - Shoulder Horizontal Adduction (and elbow extension) Muscles worked:This exercise emphasizes the chest muscles (pectoralis major), also involving

the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm.

Starting position:

•Seated in the 45 degree position, reach straight behind your body, grasp the handgrips, and bend your elbows until your hands are near your chest and your palms are facing towards the floor.

•Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.

•Be sure that your arms are directly “in line” with the cables, palms facing down and wrists straight.

•Raise your chest and “pinch” your shoulder blades together. Maintain a very slight, comfortable, arch in your lower back.

Motion:

•Slowly move your elbows outward, simultaneously bending your arms, keeping the forearms in line with the cables at all times.

•Stop when your upper arms are straight out to the sides, level with your shoulders.

Key points:

•Maintain a 90 degree angle between the upper arms and the torso throughout the exercise.

•Limit and control the range of motion so that your elbows do not travel behind your shoulders.

•Keep shoulder blades “pinched” together and maintain good spinal alignment.

RESISTED PUNCH - Shoulder Flexion, Elbow Extension, and Scapular Protraction Muscles worked:This exercise involves the entire chest muscle, the front shoulder muscles

(anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm. The goal however, is not any specific muscle group. It is to be used with very light resistance for an endurance activity.

Starting position:

•Seated in the 45 degree position, reach straight behind your body, grasp the handles, bend your elbows until your hands are near your chest and your palms are facing towards the floor.

•Keeping knees bent and feet flat on the floor, lay your head back against the bench. Keep your arms bent.

Motion:

•Using a moderate speed and light weight, press one arm forward to full extension, allowing the shoulder blade to move forward at the end of the punch.

•Return that arm to the starting position under control and repeat with the other arm.

Key points:

•This is unlike other chest exercises.

•It is important to note that “sport specific” movements will not necessarily improve the skill associated with a sport.

Chest Exercises

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LYING SHOULDER PULLOVER - Shoulder Extension (elbow stabilized) Muscles worked:This exercise emphasizes the upper back (the latissimus dorsi, teres major, and

rear deltoid muscles). It also involves the chest (the pectoralis major muscles). The triceps muscles, located on the back of the upper arms, are involved in maintaining the elbow position and also help with shoulder motion.

Starting position:

•With the bench flat, lie on your back with your head towards the power rods. Position yourself far enough down the bench to allow the arms to extend overhead without hitting the power rods. Keep the knees bent and feet flat on the floor.

•Extend the arms overhead and grasp the handles with your palms facing the ceiling.

•Tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.

Action:

•Move your hands in an arc upward and then down towards your legs.

•Keep your shoulder blades on the bench and slide them toward your hips as you move your arms.

•End the motion with your arms by your sides, pressing your shoulder blades down, completely tightening your lats.

•Control the return to the starting position by slowly moving the arms back overhead and releasing the shoulder blades.

Key points:

•Do not lose spinal alignment. Relax your neck, keep your chest lifted, abs tight and maintain a very slight arch in your lower back.

•Keep the lats tightened throughout the entire motion.

•Release your shoulder blades at the end of each rep and initiate each new rep by depressing your shoulder blades.

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Chest Exercises

DECLINE BENCH PRESS- Shoulder Horizontal Adduction (and elbow extension) Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), especially the

lower portion. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm. NOTE: This motion can be further emphasized by using the Purvis Pec Bar attachment.

Starting position:

•Seated in the 45 degree position, reach straight behind your body, grasp the handles with an over hand grip, then bend your elbows until your hands are near your chest and your palms are facing towards the floor.

•Make sure cables travel underneath your arms, not over your arms.

•Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.

•Be sure that your arms are directly “in line” with the cables, palms facing down and wrists straight.

•Raise your chest and “pinch” your shoulder blades together. Maintain a very slight, comfortable, arch in your lower back.

•Lower arms 10 degrees (5-6 inches) from than the standard bench press position.

Motion:

•Slowly move your elbows outward, simultaneously bending your arms, keeping the forearms in line with the cables at all times.

•Stop when your upper arms are straight out to the sides, 10 degrees below your shoulders.

Key points:

•Maintain a 90 degree angle between the upper arms and the torso at the bottom of the motion and slightly less than 90 degrees at the top of the motion.

•Limit and control the range of motion so that your elbows do not travel behind your shoulders.

•Keep shoulder blades “pinched” together and maintain good spinal alignment.

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SEATED SHOULDER PRESS - Shoulder Adduction (and elbow extension) Muscles worked:This exercise emphasizes the front portion of the shoulder muscles (front

deltoids as well as the front part of the middle deltoids), the upper back muscles (upper trapezius), and the triceps muscles located on the backs of the upper arms. NOTE: This motion can be further emphasized by using the Purvis Pec Bar attachment.

Starting position:

•Sit on the bench facing away from the power rods, knees bent and feet flat on the floor.

•You may wish to sit against the vertical rod holder or be free from support, increasing the challenge of spinal stabilization as part of the exercise.

•Keep your chest up, abdominals tight and maintain a very slight arch in your lower back.

•Grasp handles with palms facing away from the machine.

•Raise handles to just above shoulder level, keeping palms facing forward.

Action:

•Straighten arms overhead, focusing on moving your elbows up and inward toward your head.

•Slowly return to starting position keeping tension in the front shoulder muscles.

Key points:

•Keep the abdominals tight throughout the entire motion and maintain good spinal alignment.

•Do not let the arch increase in the lower back while pressing up.

FRONT SHOULDER RAISE- Shoulder Flexion (elbow stabilized) Muscles worked:This exercise emphasizes the front portion of the shoulder muscles (front

deltoids as well as the front part of the middle deltoids).

Starting position:

•Sit on the bench facing away from the power rods, knees bent and feet flat on the floor.

•You may wish to sit against the vertical rod holder or be free from support, increasing the challenge of spinal stabilization as part of the exercise.

•Keep your chest up, abdominals tight and maintain a slight arch in your lower back.

•Grasp handles with your palms facing towards the machine and arms straight at your sides.

Action:

•The arms may be moved alternately, or together.

•Keeping your arms straight, move them forward then upward to shoulder height.

•Slowly return the arms beside the torso and repeat.

Key points:

•Keep the chest lifted and the abdominals tightened throughout the entire motion and

maintain good spinal alignment.

•Do not increase the arch in your lower back while lifting your arms.

Shoulder Exercises

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REAR DELTOID ROWS - Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: This exercise emphasizes the back portion of the shoulder muscles ( the rear

deltoids, as well as the rear portion of the middle deltoids).

Starting position:

•Sit on the bench facing the power rods, knees bent and your feet on the platform.

•Cross the handles and grasp with your palms facing down and arms straight (right hand on left handle and vice versa).

•Sit up straight and then bend over slightly from the hips (not the spine) until arms are in front of body at a 90 degree angle to your torso.

•Lift your chest and pinch your shoulder blades together.

Action:

•Allowing your arms to bend as you go, move your elbows outward and backwards keeping a 90 degree angle between your upper arms and the sides of your torso.

•Your forearms always point in the direction of the cables.

•Move until your elbows are slightly behind your shoulders, then slowly reverse the motion keeping the rear shoulder muscles tightened during the entire motion.

Key points:

•Maintain a 90 degree angle between your upper arms and the sides of your torso during the exercise.

•Keep shoulder blades “pinched” together and maintain good spinal alignment during the entire exercise.

•To work one arm at a time, place non-working hand on top of the bench for additional stabilization.

LATERAL SHOULDER RAISE- Shoulder Abduction (elbow stabilized) Muscles worked - This exercise emphasizes the side shoulder muscles (middle deltoids), the top

muscle of the rotator cuff (supraspinatus) and the upper trapezius muscles.

Starting position:

•Remove the bench and stand on the platform straddling the rail and facing the power rods.

•Grasp the handles with palms facing towards each other.

•Attain good spinal posture and bend forward slightly at the hip (15 to 20 degrees) by keeping your spine straight and sticking your rear end out. Do not bend at your waist.

•Let your arms hang directly in line with the cables.

•Elevate your shoulders very slightly toward the back of your head.

Action:

•Raise your arms directly out to the sides to almost shoulder level.

•Keep the side of your arm/elbow facing out/up throughout the movement.

•Slowly bring your arms into the starting position without relaxing.

Key points:

•DO NOT swing the arms upward or move the trunk during the motion.

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Shoulder Exercises

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