WORKOUT #28 (60 sec rest between all sets)
• Straight Leg Dead Lifts - 2 x 10, 2 x 15, 2 x 20
• Single Arm Shoulder Press - 2 x 10 + 10, 2 x 15 + 15, 2 x 20 + 20
• Leg Curls - 2 x 10 + 10, 2 x 15 + 15, 2 x 20 + 20
• Single Arm Shoulder Shrugs, Standing Lateral Raises and Standing Rear Deltoid Row -
2 x 10 + 10, 2 x 15 + 15, 2 x 20 + 20
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 2 x 10 + 10 + 10, 2 x 15 + 15 + 15,
2 x 20 + 20 + 20
• Standing Biceps Curls - 2 x 10, 2 x 15, 2 x 20
• Calf Raises - 2 x 10 + 10 + 10, 2 x 15 + 15 + 15, 2 x 20 + 20 + 20 (toes in, out & straight)
• Seated Spinal Extension - 2 x 10, 2 x 15, 2 x 20
WORKOUT #29 (60 sec rest between all sets)
• Squats - 1 x 15, 1 x 10, 1 x 8, 1 x 6, x 15
• Seated Chest Press - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15
• Seated Leg Extensions - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15
• Chest Flyes - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15
• Lat Bar Front Pull Down - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15
• Standing Triceps Pushdowns - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15
• Ab Crunch - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15
• Oblique Crunch - 1 x 15 + 15, 1 x 10 + 10, 1 x 8 + 8, 1 x 6 + 6, 1 x 15 + 15
WORKOUT #30 (60 sec rest between all sets)
• Straight Leg Dead Lifts - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15
• Seated Shoulder Press - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15
• Leg Curls - 1 x 15 + 15, 1 x 10 + 10, 1 x 8 + 8, 1 x 6 + 6, 1 x 15 + 15
• Shoulder Shrugs, Standing Lateral Raises and Standing Front Raises - 1 x 15 + 15 + 15,
1 x 10 + 10 + 10, 1 x 8 + 8 + 8, 1 x 6 + 6 + 6, 1 x 15 + 15 + 15
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 1 x 15 + 15 + 15, 1 x 10 + 10 + 10,
1 x 8 + 8 + 8, 1 x 6 + 6 + 6, 1 x 15 + 15 + 15
• Standing Biceps Curls - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15
• Calf Raises - 1 x 15 + 15 + 15, 1 x 10 + 10 + 10, 1 x 8 + 8 + 8, 1 x 6 + 6 + 6, 1 x 15 + 15 + 15
(toes in, out & straight)
• Seated Spinal Extension - 1 x 15 + 15, 1 x 10 + 10, 1 x 8 + 8, 1 x 6 + 6, 1 x 15 + 15
WORKOUT #31 (60 sec rest between all sets)
• Single Leg Squats - 2 x 15 + 15, 2 x 10 + 10, 2 x 8 + 8, 2 x 6 + 6, 1 x 15 + 15
• Single Arm Seated Chest Press - 2 x 15 + 15, 2 x 10 + 10, 2 x 8 + 8, 2 x 6 + 6, 1 x 15 + 15
• Seated Single Leg Extension - 2 x 15 + 15, 2 x 10 + 10, 2 x 8 + 8, 2 x 6 + 6, 1 x 15 + 15
• Single Arm Incline Chest Press - 2 x 15 + 15, 2 x 10 + 10, 2 x 8 + 8, 2 x 6 + 6, 1 x 15 + 15
• Reverse Grip Pull Down - 2 x 15, 2 x 10, 2 x 8, 2 x 6, 1 x 15
• Seated Overhead Triceps Extension - 2 x 15, 2 x 10, 2 x 8, 2 x 6, 1 x 15
• Ab Crunch - 2 x 15, 2 x 10, 2 x 8, 2 x 6, 1 x 15
• Standing Trunk Rotation - 2 x 15 + 15, 2 x 10 + 10, 2 x 8 + 8, 2 x 6 + 6, 1 x 15 + 15
WORKOUT #32 (60 sec rest between all sets)
• Straight Leg Dead Lifts - 2 x 15, 2 x 10, 2 x 8, 2 x 6, 1 x 15
• Single Arm Shoulder Press - 2 x 15 + 15, 2 x 10 + 10, 2 x 8 + 8, 2 x 6 + 6, 1 x 15 + 15
• Leg Curls - 2 x 15 + 15, 2 x 10 + 10, 2 x 8 + 8, 2 x 6 + 6, 1 x 15 + 15
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 1 x 15 + 15 + 15, 1 x 10 + 10 + 10,
1 x 8 + 8 + 8, 1 x 6 + 6 + 6, 1 x 15 + 15 + 15
• Standing Biceps Curls - 2 x 15, 2 x 10, 2 x 8, 2 x 6, 1 x 15
• Calf Raises - 1 x 15 + 15 + 15, 1 x 10 + 10 + 10, 1 x 8 + 8 + 8, 1 x 6 + 6 + 6, 1 x 15 + 15 + 15
(toes in, out & straight)
• Seated Spinal Extension - 2 x 15, 2 x 10, 2 x 8, 2 x 6, 1 x 15
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
LEGS
50
LYING HIP
ABDUCTION/
ADDUCTION
START:
Lie on back facing away, shoulders
on base. Foot harnesses/cuffs on ankles.
Grip base of frame. Lift legs 6 inches
off floor.
MOTION:
Open both legs to the side.
Pause at end of motion. Close legs
back to starting position.
TIPS:
Keep both legs straight and lifted
off floor while opening and closing.
Do not excessively arch back off floor.
Contract abdominals to stabilize back.
Modify by lowering one leg to floor and
performing on one side.
19
MUSCLE GROUPS EXERCISED:
Hip adductors, hip flexors,
abdominals
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Foot harness/
Ankle cuff
LYING SINGLE LEG
ABDUCTION/
ADDUCTION
START:
Lie on back facing away, shoulders
on base. Foot harnesses/cuffs on ankles.
Grip base of frame. Lift legs 6 inches
off floor.
MOTION:
Open one leg to the side. Pause
at end of motion. Close leg back to
starting position.
TIPS:
Keep non-moving leg straight and
lifted off floor while opening and closing
other leg. Do not excessively arch back
off floor. Contract abdominals to stabilize
back. Modify by lowering non-moving leg
to floor. Perform on both sides.
20
MUSCLE GROUPS EXERCISED:
Hip adductors, hip flexors,
abdominals
LEVEL OF DIFFICULTY:
Advanced
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Foot harness/
Ankle cuff
LYING DOUBLE
LEG PRESS
START:
Lie on back facing away, shoulders
on base. Foot harnesses/cuffs on ankles.
Grip base of frame. Bend hips and
knees.
MOTION:
Extend hips and knees until legs
are straight. Pause at end of motion.
Return to starting position.
TIPS:
Keep knees in line with shoulders
throughout exercise. Do not excessively
arch back off floor as legs extend.
Contract abdominals to stabilize back.
21
MUSCLE GROUPS EXERCISED:
Gluteals, quadriceps,
hamstrings, abdominals
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Foot harness/
Ankle cuff
39
8 WEEK BODY TRANSFORMATION PLAN
WEEK EIGHT
Summary of Contents for Bio Force 3842
Page 1: ...11 06 12 INTL Item No 3842...
