Nautilus BE STRONG. NS 600X Owner's Manual

Also see for BE STRONG. NS 600X: Assembly manual

Nautilus BE STRONG. NS 600X Owner's Manual Manual pdf 10 page image

10FrEQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTESBody building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group tofailure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase yourcaloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each setand exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at thepoint of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that will allow you tostop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during eachset.ChestShouldersChest PressIncline Chest PressSeated Shoulder PressSeated Low RowsStanding Lateral Shoulder Raise2-42-42-42-42-48-128-128-128-128-12Body part Exercise Sets repsDay 1BackArmsSeated Lat RowsWide Pull downsStanding Biceps CurlTriceps Push Down2-42-42-42-48-128-128-128-12Body part Exercise Sets repsDay 2COMpLETE CONDITIONINGLegsTrunkLeg ExtensionStanding Hip ExtensionLeg CurlCalf RaiseLow Back ExtensionsSeated Resisted Abdominal Crunch2-42-41-32-42-42-48-128-128-1212-158-128-12Body part Exercise Sets repsDay 3ThE WOrKOUTS