Nautilus NS-4000, Руководство пользователя

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COMPLETE CONDITIONING
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 will 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
Chest Press
Chest Fly
Incline Chest Press
Seated Shoulder Press
Seated Low Rows
Shoulder Raise
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 Rows
Wide Pulldowns
Standing Biceps Curl
Triceps Pushdown
Sets
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
DAY 2
Body Part
Legs
Trunk
Exercise
Leg Press
Leg Extension
Standing Hip Extension
Leg Curl
Calf Extension
Abdominal Crunch
Sets
2-4
2-4
2-4
1-3
2-4
2-4
Reps
8-12
8-12
8-12
8-12
12-15
8-12
DAY 3
The Workouts
7