Bowflex 2 manual Table of Contents

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Table of Contents

Getting To Know Your Machine	1	Arm Exercises:
Using Your Machine	2	French Press	37
About Your Bowflex Attachments	8	Lying Triceps Extension	37
Safety	9	Lying 45 Degree Triceps Extension	38
Defining Your Goals	10	Triceps Pushdown	38
Exercising Properly	12	“Rope” Pushdowns	39
		Single-Arm Pushdown	39
The Workouts:		Cross Triceps Extension	40
The 20 Minute Better Body Workout	13	Triceps Kickback	40
Advanced General Conditioning	13	Seated Triceps Extension	41
20 Minute Upper / Lower Body	14	Standing Biceps Curl	41
Body Building	15	Seated Biceps Curl	42
Circuit Training Anaerobic / Cardiovascular	16	Seated Wrist Extension	42
True Aerobic Circuit Training	17	Standing Wrist Extension	43
Strength Training	18	Seated Wrist Curl	43
		Standing Wrist Curl	44
Chest Exercises:		Reverse Curl	44
Bench Press	19	Lying Biceps Curl	45
Chest Fly	19	Reverse Grip Barbell Curls	45
Incline Bench Press	20	Barbell Curls	46
Decline Bench Press	21
Resisted Punch	21	Abdominal Exercises:
Lying Cable Crossover	22	Seated (resisted) Abdominal Crunch	47
Flat Barbell Bench Press	22	Seated (resisted) Oblique Crunch	47
		Reverse Crunch	48
Shoulder Exercises:		Resisted Reverse Crunch	48
Seated Shoulder Press	23	Trunk Rotation	49
Front Shoulder Raise	23	Abdominal Crunch	49
Rear Deltoid Rows	24
Standing Lateral Shoulder Raise	24	Leg Exercises:
Seated Lateral Shoulder Raise	25	Leg Extension	50
Scapular Protraction	25	Leg Curl	50
Scapular Depression	26	The Squat	51
Shoulder Rotator Cuff — INTERNAL ROTATION	26	Leg Press	51
Shoulder Rotator Cuff — EXTERNAL ROTATION	27	Lying (Prone) Leg Curl	52
Shoulder Extension	27	Standing Hip Extension	52
Shoulder Shrug	28	Standing Hip Flexion	53
Barbell Shoulder Shrug	28	Seated Leg Curl	53
Lying Front Shoulder Raise	29	Lying Leg Extension	54
Reverse Fly	29	Seated (straight Leg) Calf Raise	54
Military Press	30	Standing Leg Kickback	55
		Kneeling Leg Kickback	55
Back Exercises:		Standing Hip Abduction	56
Lying Shoulder Pullover	31	Seated Hip Adduction	56
Wide Pulldowns	31	Seated Hip Abduction	57
Narrow Pulldowns	32	Ankle Inversion	57
Lying Lat Pulldowns	32	Ankle Eversion	58
Lying Narrow Lat Pulldowns	33	Deadlift	58
Low Back Extensions	33	Stiff-Leg Deadlift	59
Seated Lat Rows	34
Lying Lat Fly	34	Fast Fat Loss Now
Reverse Grip Pulldowns	35	The Bowflex Body Leanness Program
Scapular Retraction	35	By Dr. Ellington Darden	60
Stiff Arm Pulldown	36
Barbell Bent Over Row	36

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Contents Bowflex Table of Contents Getting To Know Your Machine Bowflex UltimateAdjusting And Understanding Resistance Using Your MachineWhen You Are Not Using Hooking The Power Rods To The CablesWorkout Bench Using the Bowflex Hand Grips Using the Bowflex Adjustable Pulley System Using Your Machine Folding & Moving Your Bowflex Safety About Your Bowflex AttachmentsFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Aerobic Rowing Position Exercising ProperlyWarming Up Performing Your RoutineWorkouts Minute Better Body WorkoutMinute UPPER/LOWER Body Body Building Circuit Training ANAEROBIC/CARDIOVASCULAR True Aerobic Circuit Training Strength Training Chest Exercises Chest Exercises Pulley position Narrow only Starting position Pulley position Low pulleys only Starting Position Flat Barbell Bench PressPulley position Wide only Starting position Shoulder Exercises Pulley position Wide or narrow Starting Position Pulley position Narrow Starting positionScapular Protraction elbow stabilized Scapular Depression Shoulder Rotator Cuff Internal RotationShoulder Rotator Cuff External Rotation Shoulder Extension Elbows StabilizedBarbell Shoulder Shrug Scapular Elevation Pulley position Narrow or wide Starting positionLying Front Shoulder Raise Military Press Back Exercises Pulley position Lat tower Starting positionLying LAT Pulldowns Pulley position Wide Starting positionAlternate motion Back Exercises Scapular Retraction Barbell Bent Over ROW Pulley position Low pulley Starting positionArm Exercises Lying Triceps Extension Elbow ExtensionPulley position Lat tower Lying 45 Degree Triceps Extension Elbow ExtensionTriceps Pushdown Elbow Extension Rope Pushdowns Elbow Extension SINGLE-ARM Pushdown Elbow ExtensionCross Triceps Extension Triceps KickbackSeated Triceps Extension Elbow Extension Seated Wrist Extension Pulley position Narrow Seated positionStanding Wrist Extension Seated Wrist CurlStanding Wrist Curl Position Barbell Curls Elbow Flexion in supination Abdominal Exercises Seated Resisted Abdominal Crunch Spinal FlexionResisted Reverse Crunch Spinal Flexion Pulley position None Starting positionTrunk Rotation Abdominal Crunch Spinal FlexionLEG Curl Leg ExercisesLEG Extension Pulley position Low pulley Starting position Lying Prone LEG Curl Knee flexion Standing HIP Flexion With knee flexion Seated Straight LEG Calf Raise Kneeling LEG Kickback Hip extension and knee extension Standing HIP Abduction Seated HIP AdductionSeated HIP Abduction Ankle InversionAnkle Eversion DeadliftSTIFF-LEG Deadlift Hip extension Now Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Two inches below navel belly relaxed MeasurementsTwo inches above navel belly relaxed Record each measurement on your Results Summary SheetSkinfold Measurements SuprailiumOptional Picture Taking Starting body-fat percentageDetermining Your Body Fat To Use The NomogramCalculating Lean Body Mass For ExampleYour Results Your Results Summary SheetGuidelines Week 1&2 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanSuperhydrate Your System Week 3 Eating PlanWeek 1 Week 5Banana-Orange BagelCereal Chocolate or VanillaFrozen Microwave Dinner Tuna Salad DinnerSteak Dinner Late-Night SnackShopping List StaplesIs bottled water better than tap water? May I have dinner for lunch and lunch for dinner?Is it possible to drink too much water? Page Eat smaller meals more frequently Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Drink at least 1 gallon of cold water each dayExercise Log 120Muscle Chart Bowflex