Bowflex 003-3211-120108A Stiff Arm Pulldowns, Latissimus Dorsi, Teres Major, Rear Deltoids Biceps

Page 25

Exercises

Back Exercises

Stiff Arm Pulldowns

Muscles Worked

Latissimus Dorsi, Teres Major, Rear Deltoids,

Biceps

Machine Set-Up

• Adjust to Flat Bench Forward position.

•Top Cross Bar pulleys

•Handgrips

•Attach the clips to the Power Rod®

resistance rods.

Success Tips

• Keep your knees slightly bent and your feet flat on the floor.

• Keep your spine aligned, abs tight and a slight arch in your lower back.

Seated Lat Rows - Shoulder Extension (and elbow flexion)

Muscles Worked

Latissimus Dorsi, Teres Major, Rear Deltoids,

Biceps

Machine Set-Up

•Adjust to Flat Bench Back position.

•Chest Bar pulleys

•Handgrips

•Attach the clips to the Power Rod® resistance rods.

Success Tips

•Keep your knees bent and your feet flat on the floor.

•Do not bend your torso forward.

•Keep your chest lifted and maintain spinal alignment.

•Release your shoulder blades at the top of each rep.

•Initiate each new rep by depressing your shoulder blades.

Owner’s Manual

Image 25

Contents 003-3211-120108A Classic Home GymTable of Contents Before using this equipment, obey the following warnings Important Safety InstructionsAu besoin Safety Warning Labels and Serial NumberZiehen Sie alle Befestigungselemente ordnungsgemäß an Sea necesario136 kg. Dieses Gerät ist nur für die nutzung im Heimbereich KG. This machine is for Home use onlyFregegeben UniquementWhat to Wear How Often Should You ExerciseStretching Features and Use Connecting the Power Rod Unit to the Cables Power Rod ResistanceSafety When You Are Not Using Your Home GymWorkout Bench Maintenance and Care of Your Bowflex Home GymRemoving the Bench Flat BenchStoring Your Home Gym Additional Accessories Accessories and EquipmentAlways inspect for wear prior to use HandgripsDefine Your Goals WorkoutsUnderstand fitness and its components Design Your Own ProgramKnow your current fitness level Identify your goalsFrequency 3 days per week M-W-F Time 20 minutes Minute Better Body WorkoutBody Part Exercise Sets Reps Advanced General ConditioningMinute Upper/Lower Body Days 2 Body Part Exercise Sets RepsFrequency 4 days per week M-T-Th-F Time 20 minutes Frequency 3 days on, 1 day off Day Time 45-60 minutes Body BuildingDays 5 Body Part Exercise Sets Reps Frequency 3 days on, 1 day off Day Time 20-45 minutes Circuit Training Anaerobic/CardiovascularDays 1 Body Part Exercise Reps Days 2 Body Part Exercise RepsFrequency 2-3 times per week Time 20-60 minutes True Aerobic Circuit TrainingCircuit Body Part Exercise Reps Circuit Body Part ExerciseFrequency 3 days per week M-W-F Time 45-60 minutes Strength TrainingDay Body Part Exercise Sets Reps Crossover Seated Rear Deltoid RowMuscles Worked Chest ExercisesPectoralis Major, Deltoids, Triceps Machine Set-UpExercises Front Deltoids, Upper Trapezius, Triceps Shoulder ExercisesFront and Middle Deltoids Keep your knees bent and your feet flat on the floorMiddle Trapezius, Rhomboids Scapular RetractionCrossover Seated Rear Deltoid Rows Rear and Middle Deltoids, PosteriorSeated Low Back Extension Back ExercisesLower Trapezios Narrow PulldownsLatissimus Dorsi, Teres Major, Rear Deltoids Biceps Stiff Arm PulldownsLatissimus Dorsi, Teres Major, Rear Deltoids Initiate each new rep by depressing your shoulder bladesLower Trapezius Reverse Grip PulldownArm Exercises Standing Wrist CurlTriceps Triceps Pushdown Elbow ExtensionLying Triceps Extension Elbow Extension Lay your head back against the benchTrunk Rotation Abdominal ExercisesRectus Abdominus, Obliques, Serratus Anterior Rectus Abdominus, Obliques Seated Resisted Abdominal Crunch Spinal FlexionLeg Exercises Leg PressQuadriceps Leg ExtensionSeated Calf Raise Gastrocnemius, SoleusAdductor Longus, Gluteus Medius Seated Hip AdductionDo not cross the attached leg in front Stabilized leg Seated Hip AbductionStanding Leg Kickback Hip and Knee Extension Welcome to fitness By jay blahnik Jay Blahnik Welcome to FitnessExercise and Health You have children at home It couldn’t be easier Your new home fitness programSteps to getting started Cardiovascular Fitness Components of fitnessMuscular strength Flexibility Understand Caloric Balance NutritionEat a Variety of Foods Drink WaterThese zones could be described the following ways Monitoring your intensityZone Description Race pace UncomfortableBorderline out of breath Breathless Not maximum, but windedYou will remain motivated Beating the dropout oddsComplete Home Fitness Handbook Full Body Flexibility Suggested readingHuman Kinetics Workout log Bowflex body leanness program Bowflex body leanness program Dear Bowflex Enthusiast Guarantee from dr. EllinGton DardenMeasurements Body WeightSix-week program, repeat the process in the same manner Circumference of Body PartsStand relaxed with Using calipers when measuring skinfoldsPick up a diagonal Vertical plane onTo Use The Nomogram Determining Your Body Fat130 SkinfoldsFor Example Body MassAfter Final ResultsLeft Thigh Percent Body Fat Your results summary sheetAll exercises should be practiced with one set of 8 to12 Guidelines Week 1Guidelines Week 3 Guidelines Week 5Water consumption Eating Guidelines60% 20% Daily Carbohydrates Protein Fat2000 1200 400 1900 Staples Grains Fruits Vegetables Cereal C. orange juice, fresh or frozenLarge banana 8 3/4 inches long 100 Calories for Weeks 3&4Ml skim milk Macaroni and Cheese, Weight Watchers100 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 Eat smaller meals more frequently Maintenance RoutineDrink at least 1 gallon 3.8 l of cold water each day Train on your Bowflex home gym at least twice a weekBench Press Number 100% Satisfaction GuaranteeSerial Number Date of Purchase Tel 800 Nautilus Fax 877 Mail Bowflex@nautilus.comNautilus International S.A. Rue Jean Prouvé Nautilus Italy S.r.l., Via della Mer- canzia