CYBEX VR3 User manual

VR3 FITNESS PROGRAM
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Challenge: Basic Equipment: Cybex VR3 Strength Bike Treadmill Arc Trainer
Day 1 Day 2 Day 3
Exercise Volume Load
Exercise Volume Load Exercise Volume Load
Weeks 1&2
Chest Press 2s 10r Leg Press 2s 10r Chest Press 2s 10r
Pulldown 2s 10r Leg Extension 2s 10r Leg Press 2s 10r
Overhead Press 2s 10r Leg Curl 2s 10r Pulldown 2s 10r
Arm Curl 2s 10r Hip Abduction 2s 10r Leg Curl 2s 10r
Arm Extension 2s 10r Standing Calf 2s 10r Overhead Press 2s 10r
Abdominal 2s 10r Rotary Torso 2s 10r Abdominal 2s 10r
Back Extension 2s 10r Back Extension 2s 10r Rotary Torso 2s 10r
ARC: 20 minutes; SPM 80 - 100, resistance
15 - 20% Bike: 20 minutes; 55 - 65% on Heart Rate Control program Treadmill: 20 minutes, 3 - 4 mph, 0% incline
Comments:
Comments: Comments:
Week 3 Day 1, Week 4 Day 3 Week 3 Day 2, Week 4 Day 2 Week 3 Day 3, Week 4 Day 1
Exercise Volume Load
Exercise Volume Load Exercise Volume Load
Weeks 3&4
Leg Press 2s 10r Chest Press 2s 15r Chest Press 2s 10r
Leg Extension 2s 10r Leg Press 2s 15r Pulldown 2s 10r
Leg Curl 2s 10r Pulldown 2s 15r Overhead Press 2s 10r
Hip Abduction 2s 10r Leg Curl 2s 15r Arm Curl 2s 10r
Standing Calf 2s 10r Overhead Press 2s 15r Arm Extension 2s 10r
Rotary Torso 2s 10r Abdominal 2s 15r Abdominal 2s 10r
Back Extension 2s 10r Rotary Torso 2s 15r Back Extension 2s 10r
Treadmill: 30 minutes, 3 - 4 mph, 0%
incline Bike:30 minutes; 55 - 65% on Heart Rate Control program
A
RC: 30 minutes; SPM 80 - 100,
resistance 15 - 20%
Comments:
Comments: Comments:

VR3 FITNESS PROGRAM
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Day 1 Day 2 Day 3
Exercise Volume Load
Exercise Volume Load Exercise Volume Load
Week 5
Chest Press 2s 10r Leg Press 2s 15r Chest Press 2s 10r
Pec Fly 1s 10r Hip Abduction 2s 15r Pec Fly 1s 10r
Pulldown 2s 10r Arm Curl 2s 15r Pulldown 2s 10r
Rear Delt Fly 1s 10r Arm Extension 2s 15r Rear Delt Fly 1s 10r
Overhead Press 2s 10r Abdominal 2s 15r Overhead Press 2s 10r
Lateral Raise 1s 10r Rotary Torso 2s 15r Lateral Raise 1s 10r
Abdominal 3s 10r Back Extension 2s 15r Abdominal 3s 10r
ARC: 20 minutes; SPM 80 - 100, resistance
20 - 30% Treadmill: 30 minutes, alternate 3 - 4 mph and 5 - 6 mph, 0% incline
A
RC: 25 minutes; SPM 80 - 100,
resistance 20 - 30%
Comments:
Comments: Comments:
Day 1 Day 2 Day 3
Exercise Volume Load
Exercise Volume Load Exercise Volume Load
Week 6
Leg Press 2s 10r Chest Press 2s 15r Leg Press 2s 10r
Hip Abduction 2s 10r Pec Fly 2s 15r Hip Abduction 2s 10r
Leg Extension 2s 10r Pulldown 2s 15r Leg Extension 2s 10r
Leg Curl 2s 10r Rear Delt Fly 2s 15r Leg Curl 2s 10r
Arm Extension 2s 10r Overhead Press 2s 15r Arm Extension 2s 10r
Arm Curl 2s 10r Lateral Raise 2s 15r Arm Curl 2s 10r
Rotary Torso 2s 10r Abdominal 2s 15r Rotary Torso 2s 10r
ARC: 25 minutes; SPM 100 - 120,
resistance 20 - 30% Bike:30 minutes; alternate 55 - 65% and 65 - 75% on Heart Rate Control program
A
RC: 30 minutes; SPM 100 - 120,
resistance 20 - 30%
Comments:
Comments: Comments:
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