Bowflex 003-3211-120108A Chest Exercises, Muscles Worked, Pectoralis Major, Deltoids, Triceps

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Exercises

Keep your body weight centered on the machine, seat or base frame platform while exercising.

When using the machine for standing leg exercises, always hold the Lat Tower of the machine for stability.

All exercises in this manual are based on the calibrated resistance and capacity levels of this machine. Only exercises included in this manual or in written materials authorized and supplied by Bowflex® are recommended for operation with this machine.

Chest Exercises

Bench Press - Shoulder Horizontal Adduction (and elbow extension)

Muscles Worked

Pectoralis Major, Deltoids, Triceps

Machine Set-Up

•Adjust the bench to a 45° incline.

•Chest Bar pulleys

•Handgrips

•Attach the clips to the Power Rod®

resistance rods.

Success Tips

•Maintain a 90° angle between your

upper arms and your torso throughout the motion.

• Keep your chest muscles tight.

• Limit and control your range of motion.

• Keep your knees bent, feet flat on the floor, head back against the bench.

• Keep your shoulder blades pinched together and maintain good spinal alignment.

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Owner’s Manual

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Contents Classic Home Gym 003-3211-120108ATable of Contents Important Safety Instructions Before using this equipment, obey the following warningsSafety Warning Labels and Serial Number Au besoinZiehen Sie alle Befestigungselemente ordnungsgemäß an Sea necesarioKG. This machine is for Home use only 136 kg. Dieses Gerät ist nur für die nutzung im HeimbereichFregegeben UniquementStretching How Often Should You ExerciseWhat to Wear Features and Use Power Rod Resistance Connecting the Power Rod Unit to the CablesSafety When You Are Not Using Your Home GymMaintenance and Care of Your Bowflex Home Gym Workout BenchRemoving the Bench Flat BenchStoring Your Home Gym Accessories and Equipment Additional AccessoriesAlways inspect for wear prior to use HandgripsWorkouts Define Your GoalsDesign Your Own Program Understand fitness and its componentsKnow your current fitness level Identify your goalsMinute Better Body Workout Frequency 3 days per week M-W-F Time 20 minutesBody Part Exercise Sets Reps Advanced General ConditioningFrequency 4 days per week M-T-Th-F Time 20 minutes Days 2 Body Part Exercise Sets RepsMinute Upper/Lower Body Days 5 Body Part Exercise Sets Reps Body BuildingFrequency 3 days on, 1 day off Day Time 45-60 minutes Circuit Training Anaerobic/Cardiovascular Frequency 3 days on, 1 day off Day Time 20-45 minutesDays 1 Body Part Exercise Reps Days 2 Body Part Exercise RepsTrue Aerobic Circuit Training Frequency 2-3 times per week Time 20-60 minutesCircuit Body Part Exercise Reps Circuit Body Part ExerciseStrength Training Frequency 3 days per week M-W-F Time 45-60 minutesDay Body Part Exercise Sets Reps Crossover Seated Rear Deltoid RowChest Exercises Muscles WorkedPectoralis Major, Deltoids, Triceps Machine Set-UpExercises Shoulder Exercises Front Deltoids, Upper Trapezius, TricepsFront and Middle Deltoids Keep your knees bent and your feet flat on the floorScapular Retraction Middle Trapezius, RhomboidsCrossover Seated Rear Deltoid Rows Rear and Middle Deltoids, PosteriorBack Exercises Seated Low Back ExtensionLower Trapezios Narrow PulldownsStiff Arm Pulldowns Latissimus Dorsi, Teres Major, Rear Deltoids BicepsLatissimus Dorsi, Teres Major, Rear Deltoids Initiate each new rep by depressing your shoulder bladesReverse Grip Pulldown Lower TrapeziusArm Exercises Standing Wrist CurlTriceps Pushdown Elbow Extension TricepsLying Triceps Extension Elbow Extension Lay your head back against the benchRectus Abdominus, Obliques, Serratus Anterior Abdominal ExercisesTrunk Rotation Seated Resisted Abdominal Crunch Spinal Flexion Rectus Abdominus, ObliquesLeg Exercises Leg PressLeg Extension QuadricepsSeated Calf Raise Gastrocnemius, SoleusSeated Hip Adduction Adductor Longus, Gluteus MediusDo not cross the attached leg in front Stabilized leg Seated Hip AbductionStanding Leg Kickback Hip and Knee Extension Welcome to fitness By jay blahnik Welcome to Fitness Jay BlahnikExercise and Health Your new home fitness program You have children at home It couldn’t be easierSteps to getting started Components of fitness Cardiovascular FitnessMuscular strength Flexibility Nutrition Understand Caloric BalanceEat a Variety of Foods Drink WaterZone Description Monitoring your intensityThese zones could be described the following ways Uncomfortable Race paceBorderline out of breath Breathless Not maximum, but windedBeating the dropout odds You will remain motivatedHuman Kinetics Suggested readingComplete Home Fitness Handbook Full Body Flexibility Workout log Bowflex body leanness program Bowflex body leanness program Guarantee from dr. EllinGton Darden Dear Bowflex EnthusiastBody Weight MeasurementsSix-week program, repeat the process in the same manner Circumference of Body PartsUsing calipers when measuring skinfolds Stand relaxed withPick up a diagonal Vertical plane onDetermining Your Body Fat To Use The Nomogram130 SkinfoldsBody Mass For ExampleAfter Final ResultsYour results summary sheet Left Thigh Percent Body FatGuidelines Week 1 All exercises should be practiced with one set of 8 to12Guidelines Week 3 Guidelines Week 5Eating Guidelines Water consumption2000 1200 400 1900 Daily Carbohydrates Protein Fat60% 20% Staples Grains Fruits Vegetables C. orange juice, fresh or frozen CerealLarge banana 8 3/4 inches long 100 Calories for Weeks 3&4Macaroni and Cheese, Weight Watchers Ml skim milk100 Dinner Men-500 calories, Women-300 Calories Tuna Salad DinnerIs bottled water better than tap water? Stream. Women almost never have either of these conditions Adhere to a carbohydrate-rich, moderate-calorie eating plan Maintenance Routine Eat smaller meals more frequentlyDrink at least 1 gallon 3.8 l of cold water each day Train on your Bowflex home gym at least twice a weekBench Press 100% Satisfaction Guarantee NumberTel 800 Nautilus Fax 877 Mail Bowflex@nautilus.com Serial Number Date of PurchaseNautilus International S.A. Rue Jean Prouvé Nautilus Italy S.r.l., Via della Mer- canzia