Bowflex 51370 manual Body Building, Frequency 3 Days On, 1 Day Off Time About 45-60 Minutes

Page 17

The Workouts

 

17

 

 

Body Building

Frequency: 3 Days On, 1 Day Off

Time: About 45-60 Minutes

Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.

DAY 1

 

 

 

 

Body Part

Exercise

Sets

Reps

 

Chest

Bench Press (Wide Pulley)

2-4

8-12

 

 

Chest Fly

2-4

8-12

 

Shoulders

Seated Shoulder Press

2-4

8-12

 

 

Rear Deltoid Rows

2-4

8-12

 

 

Standing Lateral Shoulder Raise

2-4

8-12

 

 

Shoulder Shrug

2-4

8-12

 

 

 

 

 

DAY 2

Body Part

Exercise

Sets

Reps

 

Back

Seated Lat Rows

2-4

8-12

 

 

Narrow Pulldowns

2-4

8-12

 

Arms

Standing Biceps Curl

2-4

8-12

 

 

Reverse Grip Barbell Curls

2-4

8-12

 

 

Lying Triceps Extension

2-4

8-12

 

 

French Press

2-4

8-12

 

 

 

 

 

DAY 3

 

 

 

 

Body Part

Exercise

Sets

Reps

 

Legs

Leg Press

2-4

8-12

 

 

Leg Extension

2-4

8-12

 

 

Standing Hip Extension

2-4

8-12

 

 

Leg Curl

1-3

8-12

 

 

Seated (Straight Leg) Calf Raise

2-4

12-15

 

Trunk

Low Back Extensions

2-4

8-12

 

 

Seated Resisted Abdominal Crunch

2-4

8-12

 

 

Seated Resisted Oblique Crunch

2-4

8-12

 

 

Aerobic Rowing

Progress up to 15-

 

 

 

25 minutes

 

 

 

 

 

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Contents Bowflex Ultimate Home Gym Table of Contents This machine is meant for individual consumer use Important Safety PrecautionsBowflex Ultimate Home Gym Parts Reference Guide Getting to Know Your MachineEllington Darden With all of the fitness choices available today, wePower Rod Resistance Using Your MachineHow to Mount the Bowflex Ultimate Home Gym Incline Bench Using Your MachineWorkout Bench Free SlidingUsing the Bowflex­ Ultimate Home Gym Leg Press Belt Using the Bowflex Ultimate Home Gym Hand GripsOr any exercise where your palm is facing down Specifications subject to changePosition Squat Harness Adjustment Buckle Squat Cables Rod CablesRemove the knobs from Build back and shoulder muscles quickly with thisFolding & Moving Your Bowflex Ultimate Home Gym Maintenance & Care of Your Bowflex Ultimate Home GymBowflex Ultimate Home Gym Leg Extension/Leg Curl Attachment Adjustable Pulley SystemBowflex Ultimate Home Gym Lat Pulldown Low Pulley/Squat StationDefining Your Goals Designing Your Own Program Defining Your GoalsReaching Your Goals Exercising Properly Minute Better Body Workout WorkoutsAdvanced General Conditioning Frequency 3 Days Per Week M-W-F Time About 20 MinutesFrequency 4 Days Per Week M-T-TH-F Time About 20 Minutes WorkoutsMinute Upper/lower Body Frequency 3 Days On, 1 Day Off Time About 45-60 Minutes Body BuildingFrequency 2-3 Times Per Week Time About 20-45 Minutes Circuit Training Anaerobic/CardiovascularFrequency 2-3 Times Per Week Time About 20-60 Minutes True Aerobic Circuit TrainingFrequency 3 Days Per Week M-W-F Time About 45-60 Minutes Strength TrainingStarting Position Chest ExercisesMotion Optional motionsChest Exercises Pulley position Narrow only Starting position If at allNear extension Flat Barbell Bench PressPulley position Wide only Starting position Key pointsStarting position Shoulder ExercisesPulley position Narrow Shoulder ExercisesPulley position Narrow Starting position Scapular Protraction elbow stabilizedSit up straight and maintain erect posture Pulley position Wide or narrow Starting positionPulley position Wide or narrow Scapular DepressionShoulder Rotator Cuff Internal Rotation Control the motion during the entire exercise Shoulder Rotator Cuff External RotationShoulder Extension Elbows Stabilized Pulley position Narrow or wide Barbell Shoulder Shrug Scapular ElevationSlowly return to the starting position, arms by your sides Lying Front Shoulder Raise Shoulder Flexion elbow stabilizedBack of the upper arms Undue stress on the joint capsule Military PressPulley position Low pulleys only Key points Rods, directly over the low pulleys, knees bentLying Shoulder Pullover Shoulder Extension elbow stabilized Back ExercisesWide Pulldowns Shoulder Adduction with elbow flexion Pulley position Lat tower Starting positionLying Lat Pulldowns Back ExercisesNarrow Pulldowns Shoulder Extension with elbow flexion Pulley position WideAlternate motion Low Back Extension Seated with hip extensionSeated Lat Rows Shoulder Extension with elbow flexion Reverse Grip Pulldowns Shoulder Extension with elbow flexion Scapular RetractionPulley position Low pulley Barbell Bent Over RowPulley position Lat tower French Press Elbow Extension Overhead Arm ExercisesLying Triceps Extension Elbow Extension Triceps Pushdown Elbow Extension Arm ExercisesLying 45 Degree Triceps Extension Elbow Extension Single-Arm Pushdown Elbow Extension Rope Pushdowns Elbow ExtensionTriceps Kickback Cross Triceps ExtensionKeep elbows at your sides Keep wrists straight Seated Triceps Extension Elbow ExtensionStanding Biceps Curl Elbow Flexion in supination Seated position Seated Wrist ExtensionSeated Biceps Curl Elbow Flexion in supination Seated Wrist Curl Standing Wrist ExtensionReverse Curl Elbow Flexion in pronation Standing Wrist CurlReverse Grip Barbell Curls Elbow Flexion in pronation Lying Biceps Curl Elbow Flexion in supinationPosition Pulley position Low pulley Starting positionBarbell Curls Elbow Flexion in supination Seated Resisted Abdominal Crunch Spinal Flexion Abdominal ExercisesSeated Resisted Oblique Crunch Spinal Flexion with Rotation DiagonalsReverse Crunch Spinal Flexion Abdominal ExercisesResisted Reverse Crunch Spinal Flexion Pulley position NoneKeep both elbows slightly straight Trunk RotationLeg Curl Leg ExercisesLeg Extension Squat Knee Extension, Hip Extension, Ankle Plantarflexion Leg ExercisesLeg Press Hip Extension and Knee Extension Remove the bench and unlock the rowing seatStanding Hip Extension Knee stabilized in flexion Lying Prone Leg Curl Knee flexionSeated Leg Curl Knee Flexion with Hip Flexion Standing Hip Flexion With knee flexionStarting position Remove the bench Remove the bench, unlock the seatPulley position Narrow Key points Lying Leg Extension Knee Flexion with Hip FlexionThis area do it to strengthen and build these muscles Standing Leg Kickback Hip extension and knee extensionKneeling Leg Kickback Hip extension and knee extension Pulley position Wide Starting position Standing Hip AbductionSeated Hip Adduction Keep your spine straight and your hips level Seated Hip AbductionAnkle Inversion Deadlift Ankle EversionStiff-Leg Deadlift Hip extension Page Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Bowflex Body Leanness Program Introduction65Measurements Body WeightCircumference of Body Parts Women MeasureAbdomen Measurements67Skinfold Measurements Optional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Suprailium Chest Triceps Abdomen Thigh TotalPercent Body-Fat To Use The NomogramAge in Years Female Male Body Fat Weight Lean-Body Weight Body WeightCalculating Lean Body Mass For ExampleMeasurements Before After Your Results Summary SheetGuidelines Week 1&2 WorkoutsGuidelines Week 3&4 Guidelines Week 5&6Avoid Too Much Stress Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum Superhydrate Your System Week 5 Week 1Week 3 Eating Plan US Measurements Frozen Microwave Dinner Choose one meal Eating Plan Metric MeasurementsShopping List Yes May I have dinner for lunch and lunch for dinner?Is it possible to drink too much water? Is bottled water better than tap water?Your partner should be similar to you in age and condition Larger muscles will make your body firmer and more shapelyAdhere to a carbohydrate-rich, moderate-calorie eating plan Maintenance RoutineEat smaller meals more frequently Train on Bowflex at least twice a weekSets Reps Resistance SetsReps Resistance Muscle Chart Rev AA Page Page Assembly Instructions If so equipped Cable Leg Extension Adjustable Seat Pulley SystemBowflex Ultimate Parts Reference Guide Before You Start Basic Assembly PrinciplesTools You Will Need Before You AssembleBowflex Ultimate Parts List Bowflex Ultimate Hardware List Assembling Your Bowflex Ultimate Components for this step Are in Box 3 and Box Squat Platform & FrameAt this time Foot Rest Rear LEGComponents for this Step are in Box Seat Installation Seat Rail InstallationItem #44 Rail END CAP INSTALLATIONIncline Bench Rest Installation Figure L Three 3 1/4 Washers Installed on the bench Bench Rest Bracket InstallationBench Item #25 Components for this step are in Box 3 & BoxLat Assembly Bowflex Ultimate Lat Assembly Parts Reference GuideLAT Tower Assembly Assembling Your Bowflex Ultimate Lat AssemblyLAT Tower Installation Please go to on To finish assemblyLeg Assembly Bowflex Ultimate Leg Assembly Parts Reference GuideLEG Assembly Extension Tube Assembling Your Bowflex Ultimate Leg AssemblyLEG Extension Foot Tube Components for this step are Leg Extension BoxInstalling the LEG Extension Components for LEG Extension Seat InstallationThis step are in Leg Locate the following parts Extension BoxAssembling Your Bowflex T-BAR Installing the LEG Extension AttachmentCall to Order Week Satisfaction Guarantee Mrs . Ms . Miss Customer ID from Invoice Bowflex Ultimate Warranty Registration CardPlease fold over and tape before mailing Warranty Information Rev AA

51370 specifications

The Bowflex 51370 is a versatile and innovative piece of fitness equipment that has gained popularity among home gym enthusiasts. Designed to enhance strength training while minimizing the need for multiple machines, this compact system combines a range of features and technologies to provide an effective workout experience.

One of the standout characteristics of the Bowflex 51370 is its unique Power Rod technology. This patented resistance system delivers a smooth and consistent resistance throughout the entire range of motion, allowing users to perform a variety of exercises with confidence. With adjustable resistance levels, users can customize their workouts to match their fitness goals, whether it's building strength, increasing endurance, or toning muscles.

The Bowflex 51370 offers adjustable resistance starting at 5 pounds and going up to 210 pounds, making it suitable for beginners and advanced users alike. The ability to increase resistance in small increments allows for gradual and safe progression, which is essential for long-term strength development.

Another key feature of this home gym system is its compact design. Unlike traditional weight machines that occupy a significant amount of space, the Bowflex 51370 is designed to fit in smaller workout areas. Its folding design allows users to easily store it away when not in use, making it an ideal solution for those with limited space.

The Bowflex 51370 comes with a variety of accessories, including a lat bar, squat bar, and ankle cuffs, enabling users to perform over 70 exercises targeting different muscle groups. This versatility makes it possible to enjoy a complete full-body workout without the need for separate machines.

Moreover, the included user guide provides a wealth of exercise options and routines, helping users to stay motivated and make the most of their training sessions. This is complemented by Bowflex's online resources, which offer video tutorials and workout plans tailored to various fitness levels.

In terms of build quality, the Bowflex 51370 is constructed from durable materials designed to withstand rigorous use. The sturdy frame ensures stability and safety during workouts, while the comfortable padding enhances user comfort.

In conclusion, the Bowflex 51370 stands out as a comprehensive fitness solution that merges advanced technology with user-friendly features. Its compact size, adjustable resistance, and diverse exercise options make it an excellent choice for anyone looking to achieve their fitness goals from the comfort of their home.
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