Bowflex 003-3211-120108A Reverse Grip Pulldown, Lower Trapezius, Arm Exercises, Biceps, Forearms

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Exercises

Back Exercises

Reverse Grip Pulldown

Muscles Worked

Lower Trapezius

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.

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

•Keep your lats tightened through this exercise.

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

•Initiate each new rep by depressing your shoulder blades.

Arm Exercises

Standing Wrist Curl

Muscles Worked

Biceps, Forearms

Machine Set-Up

•Remove the bench

•Chest Bar pulleys

•Handgrips

•Attach the clips to the Power Rod® resistance rods

Success Tips

•Keep your chest lifted, trunk muscles tight and a very slight arch in your lower back.

•Move slowly, keeping tension in the front of your forearms at all times.

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

•Do not increase or decrease the bend in your elbow during this exercise. Keep all motion in the wrist.

•Do not rock your body back and forth during the wrist motion.

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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 warningsZiehen Sie alle Befestigungselemente ordnungsgemäß an Safety Warning Labels and Serial NumberAu besoin Sea necesarioFregegeben KG. This machine is for Home use only136 kg. Dieses Gerät ist nur für die nutzung im Heimbereich UniquementStretching How Often Should You ExerciseWhat to Wear Features and Use Safety Power Rod ResistanceConnecting the Power Rod Unit to the Cables When You Are Not Using Your Home GymRemoving the Bench Maintenance and Care of Your Bowflex Home GymWorkout Bench Flat BenchStoring Your Home Gym Always inspect for wear prior to use Accessories and EquipmentAdditional Accessories HandgripsWorkouts Define Your GoalsKnow your current fitness level Design Your Own ProgramUnderstand fitness and its components Identify your goalsBody Part Exercise Sets Reps Minute Better Body WorkoutFrequency 3 days per week M-W-F Time 20 minutes 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 Days 1 Body Part Exercise Reps Circuit Training Anaerobic/CardiovascularFrequency 3 days on, 1 day off Day Time 20-45 minutes Days 2 Body Part Exercise RepsCircuit Body Part Exercise Reps True Aerobic Circuit TrainingFrequency 2-3 times per week Time 20-60 minutes Circuit Body Part ExerciseDay Body Part Exercise Sets Reps Strength TrainingFrequency 3 days per week M-W-F Time 45-60 minutes Crossover Seated Rear Deltoid RowPectoralis Major, Deltoids, Triceps Chest ExercisesMuscles Worked Machine Set-UpExercises Front and Middle Deltoids Shoulder ExercisesFront Deltoids, Upper Trapezius, Triceps Keep your knees bent and your feet flat on the floorCrossover Seated Rear Deltoid Rows Scapular RetractionMiddle Trapezius, Rhomboids Rear and Middle Deltoids, PosteriorLower Trapezios Back ExercisesSeated Low Back Extension Narrow PulldownsLatissimus Dorsi, Teres Major, Rear Deltoids Stiff Arm PulldownsLatissimus Dorsi, Teres Major, Rear Deltoids Biceps Initiate each new rep by depressing your shoulder bladesArm Exercises Reverse Grip PulldownLower Trapezius Standing Wrist CurlLying Triceps Extension Elbow Extension Triceps Pushdown Elbow ExtensionTriceps Lay your head back against the benchRectus Abdominus, Obliques, Serratus Anterior Abdominal ExercisesTrunk Rotation Leg Exercises Seated Resisted Abdominal Crunch Spinal FlexionRectus Abdominus, Obliques Leg PressSeated Calf Raise Leg ExtensionQuadriceps Gastrocnemius, SoleusDo not cross the attached leg in front Stabilized leg Seated Hip AdductionAdductor Longus, Gluteus Medius 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 Eat a Variety of Foods NutritionUnderstand Caloric Balance Drink WaterZone Description Monitoring your intensityThese zones could be described the following ways Borderline out of breath Breathless UncomfortableRace pace 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 EnthusiastSix-week program, repeat the process in the same manner Body WeightMeasurements Circumference of Body PartsPick up a diagonal Using calipers when measuring skinfoldsStand relaxed with Vertical plane on130 Determining Your Body FatTo Use The Nomogram SkinfoldsAfter Body MassFor Example Final ResultsYour results summary sheet Left Thigh Percent Body FatGuidelines Week 3 Guidelines Week 1All exercises should be practiced with one set of 8 to12 Guidelines Week 5Eating Guidelines Water consumption2000 1200 400 1900 Daily Carbohydrates Protein Fat60% 20% Staples Grains Fruits Vegetables Large banana 8 3/4 inches long 100 C. orange juice, fresh or frozenCereal Calories for Weeks 3&4100 Dinner Men-500 calories, Women-300 Calories Macaroni and Cheese, Weight WatchersMl skim milk 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 Drink at least 1 gallon 3.8 l of cold water each day Maintenance RoutineEat smaller meals more frequently Train on your Bowflex home gym at least twice a weekBench Press 100% Satisfaction Guarantee NumberNautilus International S.A. Rue Jean Prouvé Tel 800 Nautilus Fax 877 Mail Bowflex@nautilus.comSerial Number Date of Purchase Nautilus Italy S.r.l., Via della Mer- canzia