Bowflex Revolution manual Product Specifications

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Owner’s Manual and Fitness Guide Table of Contents

Safety Precautions	1	Aerobic Rowing Position:	20
Safety Warning Labels	2	Breathing	20
Getting to Know Your Bowflex Revolution® Home Gym	4	Performing Your Routine	20
Getting to Know Your Bowflex Revolution® Home Gym	4	Cool Down	20
Using Your Bowflex Revolution® Home Gym		The Workouts	21
SpiraFlex® Resistance	5	20 Minute Better Body Workout	21
Adjusting and Understanding the Resistance	5	Advanced General Conditioning	21
Attaching SpiraFlex® Resistance Plates	6	20 Minute Upper/Lower Body	22
Preparing for Use, Storing, and Moving	7	Body Building	23
Maintenance	8	Circuit Training – Anaerobic/Cardiovascular	24
Adjusting Cable Tension	9	True Aerobic Circuit Training	25
Cable Hookup for Leg Exercises	10	Strength Training	26
Cable Hookup for Leg Press Exercises	11	Exercises	28
Storing Leg Press Cables	12	Exercises	28
Storing Leg Extension Cables	13	Chest Exercises	29
		Shoulder Exercises	39
Attaching Hand Grips and Foot Harnesses	14	Back Exercises	50
Attaching Accessories, Benches and Seats	15	Arm Exercises	58
Leg Press Seatback	15	Abdominal Exercises	69
Leg Press Plate	15	Leg Exercises	73
Preacher Curl	16	Muscle Chart	83
Multi-Position Bench	16	Muscle Chart	83
Companion Equipment	17	Exercise Log	85
Defining Goals	18	Bowflex® Body Leanness Program	87
Reaching Your Goals	19
Designing Your Own Program	19	Warranty Information	106
Exercising Properly	20	Contact Information	109
Working Out	20
Warming Up	20

Product Specifications

Dimensions (arms raised)	112” L x 37.8” W x 73” H (284cm x 98cm x 185.4cm)
Workout Area	84” x 64” (213.4cm x 162.6cm)
Assembled Unit Weight	336.2 lbs. (152.5 kg)
Shipping Weight	414.64 lbs. (188.1 kg)
SpiraFlex® Resistance	220 lbs. (100 kg)
SpiraFlex® Upgradability	300 lbs. (136 kg)
Maximum User Weight	300 lbs. (136 kg)

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Contents Fitness Guide Product Specifications Safety Precautions Important Safety InstructionsSafety Warning Labels Safety Warning Labels Getting to Know Your Bowflex Revolution Home Gym Bowflex Revolution Parts Reference GuideSpiraFlex Resistance Using Your Bowflex Revolution Home GymAdjusting and Understanding Resistance Attaching SpiraFlex Resistance Packs Preparing for Use, Storing, and Moving Preparing for UseMaintenance Preventative MaintenanceAdjusting Cable Tension Cable Hookup for Leg Exercises Cable Hookup for Leg Press Exercises Storing Leg Press Cables Storing Leg Extension Cables Attaching Hand Grips and Foot Harnesses Hand GripsLeg Press Plate Attaching Accessories, Benches, and SeatsLeg Press Seatback Preacher Curl Multi-Position BenchBowflex Revolution Accessory Rack ordered separately Companion EquipmentDefining Your Goals Reaching Your Goals Designing Your Own ProgramExercising Properly Working OutAdvanced General Conditioning WorkoutsMinute Better Body Workout Minute Upper/Lower Body Frequency 4 Days Per Week M-T-TH-FBody Building Frequency 3 Days On, 1 Day OffCircuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per WeekTrue Aerobic Circuit Training Strength Training Frequency 3 Days Per Week M-W-F Time About 45-60 MinutesExercises Revolutionary Way to ExerciseAdjustable Arm Position Success Tips Chest ExercisesAdjustable Arm Position Decline Chest Fly Muscles worked Removed 45º Chest Exercises Chest Exercises Chest Exercises Chest Exercises Shoulder Exercises Variation Shoulder Extension elbows stabilized Muscles worked Scapular Protraction elbows stabilized Muscles worked Rear Deltoids Middle Deltoids Trapezius Rhomboids Scapular Retraction Muscles worked Removed Deltoids. Also ankles, knees, hips and core in stabilization Shoulder Exercises Subscapularis Superior fibers Pectoralis Major Posterior Deltoid Teres minor Infra- spinatus Back Exercises Lying Lat Fly Muscles worked Stiff Arm Pulldown Muscles worked Long Hand Grips Back Exercises Seated Low Back Extension Lying Shoulder Pullover Muscles worked Variation Arm Exercises Lying Triceps Press Elbow extension Cross Triceps Extension Rope Pushdowns Elbow extension Muscles worked Biceps Seated Biceps Curl Flexion in supination Muscles worked Preacher Curl Elbow Flexion in supination Muscles worked Tricep Kickback Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles worked Biceps, Flexor Digitorum, Flexor Carpi Radialis Seated Wrist Curl Wrist Flexion Muscles worked Abdominal Exercises Kneeling Low to High Trunk Rotation Muscles worked Reverse Crunch Spinal Flexion Muscles worked 45˚ incline Leg Exercises Lying Leg Extension Muscles worked Standing Leg Kickback Hip and Knee Extension Muscles worked Ankle Eversion Muscles worked Variations Standing Hip Flexion Muscles worked Standing Hip Internal Rotation Muscles worked Variation Calf Raise Muscles worked Page Muscle Chart Exercise Log NOW Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Circumference of Body Parts Body WeightMeasurements Women MeasureMen Measure Chest, Abdomen and Thigh Skinfold MeasurementsWomen Measure Suprailium, Triceps, and Thigh Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Age in Years Female Male Determining Your Body FatTo Use The Nomogram Percent Body-FatEnter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Your Results Summary Sheet Measurements Before After DifferenceGuidelines Week 5&6 Guidelines Week 1&2Guidelines Week 3&4 Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Avoid Too Much StressSuperhydrate Your System Eating Plan Week 5Eating Plan US Measurements CerealEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? 100 Adhere to a carbohydrate-rich, moderate-calorie eating plan Limited Warranty Week Satisfaction GuaranteeBowflex Revolution Warranty Registration Card IMPORTANT! Mail Within 30 Days of PurchaseBowflex Revolution SE Nautilus Drive Vancouver, WA Offices in the United States