Day 1

So we picked up a used bowflex on craigslist. Today we started a baseline test.

The base line includes the following:
Exercise:weight:set:reps

Lat pull down:100:3:12
Leg extensions:100:3:12
Bench press:100:3:12
Standing bicep curl:50:3:12
Shoulder press:100:3:12
Seated row:100:3:12
Ab crunches to failure

Tomorrow add squats

These exercises will continue for at least 6 weeks progressing in higher reps.

Good Luck all