| BodyRail ™ |
| ...a new angle on fitness |
| Sample workouts on the BodyRail |
| Consult Your Physician Before Beginning Any Exercise Regimen. |
| Throughout thre program remember to mainitain proper nutrition, exercise technique (no jerking motion, full range of motion start to finish, etc...) and breathing during sets. |
| The exercises in each routine below are followed by two numbers in brackets. The first number indicates the sets of each exercise you should shoot for. The second number represents the repititions of each exercise within the set. For example, Chest Press (5/10) means do 10 presses in a row (10 reps), 5 times (5 sets). See the animated exercise page of the website for pictues of each exercise. |
| 3-Day Beginner |
| This routine is excellent just beginning a fitness program. It is important, as with all routines, to minimize the amount of time between exercises (no more than 20 to 40 seconds between sets). |
| Monday/Wednesday/Friday |
| Chest Press - (2/10) |
| Chest Dips - (2/10) |
| Rows - (2/10) |
| Situps - (50 reps) |
| Leg Lifts - (2/10) |
| Hip Flexors - (2/10) |
| Seated Twists - (25 left/25 right) |
| Squats - (2/10) |
| Calf Raises - (50) |
| Close Grip Pullups - (2/6) |
| Crunches - (2/10) |
| 4-Day Intermediate |
| This routine puts you on a path for a more serious workout intended to develop the muscle groups for which you laid the foundation in the begginner routines. It is important, as with all routines, to minimize the amount of timebetween exercises (no more than 20 to 40 seconds between sets) |
| Monday and Thursday | Tuesday and Friday |
| Legs/Chest/Abdomen | Shoulders/Back/Arms/Calves |
| Squats (5/8) | Shoulder Presses (5/8) |
| Leg Extensions (5/12) | Lateral Raises (5/12) |
| Leg Curls (5/10) | Upright Rows (5/10) |
| Calf Raises (5/15) | Wide Grip Pullups (6/10) |
| Chest Press (5/8) | Rows (5/12) |
| Chest Flyes (5/10) | Curls (5/8) |
| Situps (50 to 200) | Tricep Extensions (5/12) |
| Leg Lifts (50 to 200) | Calf Raises (5/15) |
| Torso Rotations (25 Left/25 Right) | Situps (50 to 200) |
| Leg Lifts (50 to 200) | |
| Torso Rotations(25 Left/25 Right) |
| 6-Day Advanced |
| This routine will challenge even the most serious weight lifter. It targets specific muscle groups each day for maximum development. It is important, as with all routines, to minimize the amont of time between exercises (no more than 20 to 40 seconds between sets). |
| Monday and Thursday | Tuesday and Friday | Wednesday and Saturday |
| Legs/Calves/Waste | Back/Chest/Shoulders | Arms |
| Squats - Single Leg (5/8) | Wide Grip Pullups (5/12) | Tricep Extensions (5/12) |
| Leg Extensions (5/10) | Rows (5/10) | Tricep Dips (5/12) |
| Leg Curls (5/12) | Upright Rows (5/10) | Cable Curls (5/12) |
| Calf Raises (5/15) | Reverse Flyes (5/10) | Bar Curls (5/12) |
| Situps (50 to 200) | Chest Presses (5/10) | Reverse Curls (5/15) |
| Leg Lifts (5/50) | Incline Presses (5/10) | |
| Torso Rotations (25 Left/25 Right) | Chest Flyes (5/8) | |
| Repeat Calves & Abdomen | Pullovers (5/15) | |
| each day | Shoulder Presses (5/12) | |
| Lateral Raises (5/8) | ||
| Front Raises (5/8) |
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