Bowflex Motivator 2 manual Muscle Chart

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Muscle Chart

Sternocleidomastoid

Pectoralis Major

Anterior Deltoid

Medial Deltoid

Biceps

Brachialis

External

Obliques

Brachioradialis

Pronator Teres

Flexor Carpi

Radialis

Tensor

Fasciae

Latae

Iliopsoas

Pectineus

Rectus Femoris

Vastus Lateralis

Vastus Medialis

Peroneus Longus

Extensor Digitorum

Longus

Tibialis Anterior

Trapezius

Serratus Anterior

Rectus Abdominus

Flexor Digitorum

Superficials

Adductor Longus

Iliotibial Tract

Gracilis

Sartorius

Gastrocnemius

Soleus

Posterior Deltoid

Infraspinatus

Teres Major

Triceps

Latissimus

Dorsi

Gluteus

Medius

Gluteus

Maximus

Adductor

Magnus

Biceps

Femoris

Semitendinosus

Semimembranosus

Muscle Chart 63

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Contents Fitness Guide Table of Contents Home gym and serious injury to users and bystanders Safety PrecautionsLabel Get To Know Your Bowflex Motivator 2 Safety Warning LabelsLocation Back of the lat tower below Label Get To Know Your Bowflex Motivator 2 Home Gym Power Rod UnitHow to Use Your Bowflex Motivator 2 Home Gym Workout Bench Get To Know Your Bowflex Motivator 2 Home Gym Get To Know Your Bowflex Motivator 2 Home Gym Bowflex Body Leanness Program Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Measurements Body WeightCircumference of Body Parts Women MeasureMen Measure Chest, Abdomen and Thigh Skinfold MeasurementsWomen Measure Suprailium, Triceps, and Thigh Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking To Use The Nomogram Determining Your Body FatAge in Years FemaleEnter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Measurements Before After Your Results Summary SheetGuidelines Week 1&2 WorkoutsGuidelines Week 3&4 Guidelines Week 5&6Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating GuidelinesKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Week 5 Eating PlanEating Plan US Measurements Plain bagel, Sarah Lee frozen Light cream cheese Eating Plan Metric MeasurementsMl skim milk Healthy Choice Hearty Chicken, 420 g can 260, orShopping List May I have dinner for lunch and lunch for dinner? Your partner should be similar to you in age and condition Your dietAdhere to a carbohydrate-rich, moderate- calorie eating plan Bench Press Exercise LogDefine Your Goals As walking, running, or bicycling Design Your Own ProgramWarming Up Working OutCooling Down Breathing45˚ incline Pectoralis Major Deltoids TricepsHand Grips Grasp Hand Grips in both handsCm higher than Bench Press position Anterior Deltoid Triceps Sit on the bench facing away from the Power Rod unitFlat Bench Back Pectoralis MajorKeep knees bent and feet on floor Sit on the bench facing Power Rod unitKeep forearms in line with cables Keep your shoulder blades tightened throughout motionFront Deltoids Upper Trapezius Triceps Sit on the bench, facing away from the Power Rod unitKeep abdominals tight and maintain good spinal alignment Front and Middle DeltoidsLet your arms hang at your sides Stand on the platform, facing the Power Rod unitUpper Trapezius Scapular Depression Scapular Protraction elbows stabilizedSerratus Anteriors Lower TrapeziusRear Deltoids Middle Deltoids Trapezius Rhomboids Sit on the Bench facing the Power Rod unitShoulder Rotator Cuff External Rotation Shoulder Rotator Cuff Internal RotationMiddle Trapezius Rhomboids Scapular RetractionSupraspinatus Middle Deltoids Trapezius Latissimus Dorsi Teres Major Rear Deltoids Lying Lat PulldownsBent Lat Bar Latissimus Dorsi Teres Major Rear Deltoids BicepsLat Tower Keep your arms extended and straightShoulder Cuff Lying Narrow Lat PulldownsTriceps Triceps Pushdown Elbow ExtensionSlowly return to the Start position Lying Triceps Extension Elbow Extension Lying 45Triceps Extension Elbow Extension Sit facing away from the Power Rod unitCross Triceps Extension Seated Triceps Extension Elbow Extension Straddle the Seat Rail, facing the Power Rod unitKeep your arms in line with the cables BicepsKeep your spine aligned throughout movement Keep your upper body motionless and your wrists straightBiceps Brachialis Brachioradialis Lie back completely with your head supported by the benchStanding Wrist Curl Seated Wrist ExtensionBrachialis Brachioradialis Biceps Seated Wrist Curl Wrist FlexionKeep your elbows bent, upper arms at your sides Standing Wrist ExtensionForearms Brachialis Resisted Reverse Crunch Spinal Flexion Slowly reverse to the Start position without resting Seated Resisted Abdominal Crunch Spinal FlexionLeg Extension Trunk RotationAnkle Eversion Lying Leg ExtensionAnkle Cuff PeronealsAnkle Inversion Sit on the Bench, with one side to the Power Rod unitStanding Hip Extension knee flexed Tibialis Anterior and PosteriorSeated Hip Adduction Standing Hip AbductionKeep your hips level during movement Adductor Longus Gluteus MediusPiriformis Gluteus Maximus Seated Hip Abduction Week Satisfaction Guarantee Limited Warranty InformationMrs Miss Bowflex Motivator 2 Home Gym Product Registration CardName Address City Phone number Mail address State Apt. # ZipPlease fold over and tape before mailing What Is CoveredMuscle Chart Muscle Chart