These exercises follow the guidelines for weeks 3 & 4 of the Bowflex Body Leannes Program by Ellington Darden, Ph.D. You will need to find your own target weights. Movement should be 4-seconds positive, 4-seconds negative using one set of 8-12 reps. When 12 reps are accomplished, increase the resistance by ~5% - no longer than 45 seconds rest between exercises. Perform 3-days per week for 2-weeks, then move to next phase. (weeks 5 & 6)
