Bowflex ElitePlus manual Table of Contents

Table of Contents

Safety Precautions	1
Get To Know Your Machine	2
How to Use Your Machine	3
The Bowflex® Body Leanness Program
By Ellington Darden, Ph.D.	7
Define Your Goals	28
Warm Up / Cool Down
Aerobic Rowing	30
Chest Exercises:
Bench Press	31
Chest Fly	31
Decline Bench Press	32
Incline Bench Press	32
Decline Chest Fly	33
Incline Chest Fly	33
Resisted Punch	34
Lying Cable Crossover	34
Shoulder Exercises:
Rear Deltoid Rows	35
Lateral Shoulder Raise	35
Seated Shoulder Press	36
Front Shoulder Raise	36
Shoulder Extension	37
Shoulder Shrug	37
Scapular Protraction	38
Scapular Depression	38
Lying Front Shoulder Raise	39
Reverse Fly	39
Shoulder Rotator Cuff—Internal	40
Shoulder Rotator Cuff—External	40
Seated Lateral Shoulder Raise	41
Scapular Retraction	41
Back Exercises:
Lying Lat Pulldowns	42
Low Back Extension	42
Pulldowns	43
Narrow Pulldowns with Hand Grips	43
Lying Lat Fly	44
Lying Narrow Lat Pulldowns	44
Seated Lat Rows	45
Stiff-Arm Pulldown	45
Bent Over Row	46

Arm Exercises:
Triceps Pushdown	47
Single-Arm Pushdown	47
French Press	48
Lying Triceps Extension	48
Cross Triceps Extension	49
Lying 45° Triceps Extension	49
Seated Triceps Extension	50
Standing Biceps Curl	50
Seated Biceps Curl	51
Lying Biceps Curl	51
Seated Wrist Extension	52
Standing Wrist Curl	52
Reverse Curl	53
Seated Wrist Curl	53
Standing Wrist Extension	54
“Rope” Pushdowns	54
Abdominal Exercises:
Reverse Crunch	55
Resisted Reverse Crunch	55
Seated (Resisted) Abdominal Crunch	56
Seated (Resisted) Oblique Abdominal Crunch	56
Trunk Rotation	57
Leg Exercises:
Squat	57
Leg Extension	58
Lying Leg Extension	58
Ankle Eversion	59
Ankle Inversion	59
Standing Hip Extension (Knee Flexed)	60
Standing Hip Extension (Knee Stabilized)	60
Standing Hip Abduction	61
Seated Hip Adduction	61
Seated Hip Abduction	62
Standing Leg Kickback	62
Muscle Chart	63
Bowflex® Elite™ Home Gym Warranty	64
Bowflex® Elite™ Home Gym Warranty Card	65