Manual

Frequency: 3 days per week (M-W-F)
Time: 45-60 minutes
Workouts
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 Ibs 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 atthe 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.
Day1
Body Part
Chest
Shoulders
Exercise
Bench Press
Decline Press
Seated Shoulder Press
Crossover Rear Belt Row
Front Shoulder Raise
Sets
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
5-8
Day2 Body Part
Back
Arms
Exercise
Seated Lat Row
Seated Lat Pulldowns
Standing Biceps Curl
Wrist Curl
Triceps Pushdown
Triceps Extension
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
Day3
Body Part
Legs
Trunk
Exercise
Leg Press
Leg Extension
Standing Leg Kickback
Calf Raise
Standing Low Back Extension
Seated Abdominal Crunch
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
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Owner's Manual