Bowflex Blaze manual Table of Contents

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Table of Contents

Safety Requirements	5	Narrow Pulldowns with Handgrips	30
Safety Warning Labels	7	Lying Lat Fly	31
Get to Know Your Machine	10	Lying Narrow Lat Pulldowns	31
How to Use Your Machine	11	Seated Lat Rows	32
Power Rod® Resistance	11	Stiff-Arm Pulldown	32
Adjusting/Understanding The Resistance	11	Bent Over Row	33
Hooking Power Rod® Unit to Cables	11	Arm Exercises
Safety	11	Arm Exercises	34
When You Are Not Using Your Gym	11	Triceps Pushdown	34
How to Use Your Machine	12	Single Arm Pushdown	34
The Workout Bench	12	French Press	35
Removing the Bench	12	Lying Triceps Extension	35
Flat Bench	12	Cross Triceps Extension	36
45° Incline Bench	12	Lying 45o Triceps Extension	36
Leg Extension	12	Seated Triceps Extension	37
Free-Sliding Seat	12	Standing Biceps Curl	37
Storing Your Bowflex® Blaze™ Home Gym	12	Seated Biceps Curl	38
Maintenance and Care	12	Lying Biceps Curl	38
How to Use Your Machine	13	Seated Wrist Extension	39
Accessories and Equipment	13	Standing Wrist Curl	39
Using Your Leg Press Belt and		Reverse Curl	40
Squat Bar Pulleys	14	Seated Wrist Curl	40
Define Your Goals	16	Standing Wrist Extension	41
Warm Up / Cool Down	17	“Rope” Pushdown	41
Chest Exercises	18	Abdominal Exercises	42
Shoulder Horizontal Adduction	18	Reverse Crunch	42
Bench Press	18	Resisted Reverse Crunch	42
Decline Bench Press	19	Seated (Resisted) Ab Crunch	43
Incline Bench Press	19	Seated (Resisted) Oblique Ab Crunch	43
Decline Chest Fly	20	Trunk Rotation	44
Incline Chest Fly	20	Leg Exercises
Resisted Punch	21	Leg Exercises	45
Lying Cable Crossover	21	Leg Extension	45
Shoulder Exercises		Squat	45
Shoulder Exercises	22	Lying Leg Extension	46
Rear Deltoid Rows	22	Ankle Eversion	46
Standing Lateral Shoulder Raise	22	Ankle Inversion	47
Seated Shoulder Press	23	Standing Hip Extension	47
Front Shoulder Raise	23	Standing Hip Extension	48
Shoulder Extension	24	Standing Hip Abduction	48
Shoulder Shrug	24	Seated Hip Adduction	49
Scapular Protraction	25	Seated Hip Abduction	49
Scapular Depression	25	Standing Leg Kickback	50
Lying Front Shoulder Raise	26	Leg Press	51
Reverse Fly	26	Prone Leg Curl	52
Shoulder Rotator Cuff	27	Muscle Chart
Shoulder Rotator Cuff	27	Muscle Chart	53
Seated Lateral Shoulder Raise	28	US Warranty Information	54
Scapular Retraction	28	Bowflex Body Leanness Program	57
Back Exercises		Bowflex Body Leanness Program	57
Back Exercises	29	The Workouts	66
Lying Lat Pulldowns	29	Contact Information	77
Low Back Extension	29	Contact Information	77
Pulldowns	30

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Contents Fitness Guide Page Table of Contents Regulatory Approvals Product SpecificationsImportant Safety Instructions Safety RequirementsSafety Requirements Label Safety Warning LabelsSafety Warning Labels Safety Warning Labels Home Gym Get to Know Your MachineHow to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Variables are as follows Design Your Own ProgramWarm Up / Cool Down Chest Fly-Shoulder Horizontal Adduction elbow stablized Chest ExercisesChest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Front Shoulder Raise-Shoulder Flexion elbow stabilized Seated Shoulder Press-Shoulder Adduction and elbow extensionShoulder Shrug-Scapular Elevation Shoulder Extension-elbows stabilizedScapular Depression Scapular Protraction-elbows stabilizedRear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-External Rotation Shoulder Rotator Cuff-Internal RotationScapular Retraction Back Exercises Lying Lat PulldownsLow Back Extension-Seated with hip extension Pulldowns-Shoulder Adduction with elbow ﬂexion Lying Narrow Lat Pulldowns Lying Lat Fly-Shoulder AdductionStiff-Arm Pulldown-Shoulder Extension elbow stabilized Seated Lat Rows-Shoulder Extension and elbow ﬂexionBent Over Row Arm Exercises Triceps Pushdown-Elbow ExtensionSingle Arm Pushdown-Elbow Extension Lying Triceps Extension-Elbow Extension French Press-Elbow Extension overheadLying 45o Triceps Extension-Elbow Extension Cross Triceps ExtensionStanding Biceps Curl-Elbow Flexion in supination Seated Triceps Extension-Elbow ExtensionLying Biceps Curl-Elbow Flexion in supination Seated Biceps Curl-Flexion in supinationStanding Wrist Curl Seated Wrist ExtensionSeated Wrist Curl Wrist Flexion Reverse Curl-Elbow Flexion in pronationRope Pushdown-Elbow Extension Standing Wrist ExtensionAbdominal Exercises Reverse Crunch-Spinal FlexionResisted Reverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Leg Exercises Leg ExtensionSquat-Knee Extension, Hip Extension, Ankle Plantarﬂexion Ankle Eversion Lying Leg ExtensionStanding Hip Extension-knee ﬂexed Ankle InversionStanding Hip Abduction Standing Hip Extension-knee stabilizedSeated Hip Abduction Seated Hip AdductionStanding Leg Kickback-Hip and Knee Extension StartAction Success Tips Leg Press-Hip and Knee ExtensionProne Leg Curl-Knee Flexion Muscle Chart Week Satisfaction Guarantee US Warranty InformationBowflex Blaze Home Gym Warranty Registration Card Please fold over and tape before mailing What Is CoveredBowflex Body Leanness Program Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Body Weight MeasurementsCircumference of Body Parts Suprailium Skinfold MeasurementsUsing Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Percent Body-Fat Determining Your Body FatTo Use The Nomogram Age in Years Female MaleCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Measurements Before After Your Results Summary SheetGuidelines Week 5&6 WorkoutsGuidelines Week 1&2 Guidelines Week 3&4Avoid Too Much Stress Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a MinimumSuperhydrate Your System Week 5 Eating PlanCereal Eating Plan US MeasurementsEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Page Bench Exercise LogPage Important Contact Numbers