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When working out on a Bowflex PR3000 Home Gym, the proper order in which you exercise should always be maintained. This order on a Bowflex PR3000 has been designed with the large muscle group, compound exercises first, the smaller muscle isolation exercises following and with alternating ‘push’ and ‘pull’ to achieve a session that alternates muscle groups and modes of action as much as possible to enable maximum rest and recovery of the various muscle groups. Here are some examples of compound, isolation and push and pull exercises on a Bowflex: Squat - compound - push, Seated cable row – compound - pull, Triceps pushdown – isolation - push, Lat pulldown – compound - pull.

The basis of strength and conditioning on a Bowflex PR3000 Home Gym is progressive overload. It takes some skill to judge the point at which overload increasingly heavier weight, is building capacity yet not making you too sore, ill or fatigued to continue. That’s why it’s very important to start slowly and build. When in doubt, take a rest, miss a session but don’t alter the program detail, the reps and sets, if you can help it. The squat and deadlift can be very taxing, so be careful not to lift too heavy for a start. Always remember don’t skip the warmup and cool down, because these actions will help prevent possible injuries.

Also available at Dicks Sporting Goods

Strength training on a Bowflex PR3000 Home Gym will soon take away the fear of some runners that it will make them bulky and slower. Whether you’re new to running or you’ve been running for years, you can benefit from strength-training. Lets look at a few reasons that strength-training with a Bowflex PR3000 is extremely beneficial for runners. Strengthening your core can help improve and maintain your running form, which translates into greater running efficiency and if you’ve ever had a long run or race when your form fell apart as you get fatigued towards the end, you’ll definitely benefit from strength-training.

The Bowflex PR3000 Home Gym is a great way to strengthen your muscles with over 50 strength exercises and a built-in rowing station and adding more muscle will increase your metabolism, which means you’ll burn more calories at rest and during workouts. Leg exercises are particularly important when it comes to reducing injury. The upholstered roller cushions for leg extension and leg curl, triple function ankle cuff grips on the Bowflex PR3000 make it easy and comfortable to strengthen the muscles that support and stabilize the knees and hips, two injury-prone areas for runners. Adding Strength training to your cardio workouts is the perfect compliment and will only enhance your running abilities, no matter if you are training for a race or just running for fun.

Also available at Dicks Sporting Goods

Dick’ Sporting Goods offers a great deal on the Bowflex PR3000 Home Gym if you are Looking for a space and a time-saving workout, all at a great price. The Bowflex PR3000 is a home gym value leader with more than 50 strength exercises and no cable changes needed between sets, all in a compact, space-saving design. The Bowflex PR3000 is also very smooth and quite when in motion, which is huge plus if you want to do a early morning workout and not disturb the rest of the family, while also being able to do all the exercises in the comfort of your own home.

A couple of favorable reviews about the Bowflex PR3000 Home Gym are: “I purchased this product and put it together over the weekend. Assembly took approximately 2 hours and the instructions could not be more simple. It was easily done and the unit is constructed of all metal pieces. No cheap plastic on this baby. I did my first workout this morning and it definitely hits your muscles extremely effectively. If you use proper form and focus on quality reps, it does the job.” Another review: “The unit is small enough that it fits into a fairly small spare bedroom with no problems, so it is quite compact. The ability to squat and dead-lift, as well as the lat tower and rowing features definitely makes this model worth the investment. Combined with proper nutrition, I have no doubt that this machine will get you in fantastic shape. If you aren’t looking to be a massive bodybuilder, but you want to get lean and build muscle, I really believe this will do the job.” They both highly recommended the Bowflex PR 3000 and gave it 5 stars.