Nautilus NS 200X - Manual (Page 11)

11 Nautilus NS00X
FrEQUENCY: 3 DAYS pEr WEEK (M-W-F)TIME: ABOUT 45-60 MINUTES
This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have pro-
gressed 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 10 lbs. 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 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 two seconds up and four seconds down
and work to fatigue during each set.
Chest
Shoulders
Chest Press
Shoulder Press
Standing Lateral Raise
Front Shoulder Raise
2-4
2-4
2-4
2-4
5-8
5-8
5-8
5-8
Body part Exercise Sets reps
Day 1
Back
Arms
Low Row
Wide Pull downs
Standing Biceps Curl
Seated Triceps Extension
Standing Triceps Pushdown
2-4
2-4
2-4
2-4
2-4
5-8
5-8
5-8
5-8
5-8
Body part Exercise Sets reps
Day 2
STrENGTh TrAINING
Legs
Trunk
Leg Extension
Leg Curl
Calf Raise
Low Back Extension
Seated Resisted Abdominal Crunch
2-4
2-4
2-4
2-4
2-4
5-8
5-8
5-8
8-12
5-8
Body part Exercise Sets reps
Day 3
ThE WOrKOUTS