The Bowflex XTL is a piece of exercise equipment made for strength training. It is part of the Bowflex Power Pro machine category. The Bowflex XTL is made up of bendable power rods and pulleys that are used to perform many different exercises. The machine offers the user the ability to perform a variety of training programs.
Strength Training Program
The Bowflex XTL is suited for strength training. This program is done three days a week. Each day that you do this regimen, you will be working different muscles. On day one, do chest exercises and three shoulder exercises. On day two, do two back exercises, two biceps exercises and two triceps exercises. The third day should consist of four leg exercises and two core exercises. All exercises need to be performed with a challenging weight and three sets of five-to-eight repetitions.
Circuit Training Program
A circuit training program can also be done using the Bowflex XTL. Circuit training combines cardiovascular training with strength training, which aids in fat burn. The circuit training regimen is also three days per week and incorporates the same exact combination of exercises as the strength training program. The difference is that there are minimal rest periods with this program. In between sets you will perform aerobic rowing to keep your heart rate elevated.
Bodybuilding Training Program
The Bowflex XTL can also be used for a bodybuilding program. The main difference between bodybuilding and strength training is that bodybuilding is more focused on adding mass to the body. This bodybuilding training plan is done three days on and one day off. On day one, you will perform exercises for your chest and shoulders. Use a weight that is challenging enough that you can only do 8 to 12 repetitions and three sets. On day two of three, work your back and arms. On day three, work your legs and core. Rest 30 to 60 seconds in between sets.
Various Exercises
Some available chest exercises include the bench press and seated pectoral fly. Some possible shoulder exercises are the seated shoulder press, lateral shoulder raise and shoulder shrugs. Some possible back exercises that you can do are lat pull-downs and seated rows. Some available arm exercises (biceps and triceps) are the French Press, bicep curls and triceps extensions. Some potential leg and core exercises include seated leg curls, leg extensions, seated abdominal crunches and leg presses.
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