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Weekly Workout Schedule
Day 1 Workout 1 Day 2 Rest Day 3 Workout 2 Day 4 Rest Day 5 Workout 3 Day 6 Rest Day 7 Rest

Sets and Reps for Each Workout

Bowflex Week 1 2 3 4 5 6 7 8 9 10 11 12 Sets 1 2 3 1 2 3 1 2 3 1 2 3 Workout 1 Reps 8 15 15 12 12 12 8 8 8 5 5 5 Sets 1 2 3 1 2 3 1 2 3 1 2 3 Workout 2 Reps 12 15 15 12 12 12 8 8 8 5 5 5 Sets 1 2 3 1 2 3 1 2 3 1 2 3 Workout 3 Reps 15 15 15 12 12 12 8 8 8 5 5 5

Exercises for Each Workout

# 1 2 3 4 5 6 7 8 9 10 Squats Bench Press Romanian Deadlift Rows Overhead Press Wide Grip Pulldowns Standing Calf Raise Tricep Pushdowns Curls Reverse Curls Exercise Muscle Group Quadriceps Chest Hamstrings Back Depth Shoulders Back Width Calves Triceps Biceps Forearms

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