Bowflex 2 manual Table of Contents

Page 2

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