Bowflex 51370 manual Table of Contents

Table of Contents

Important Safety Precautions	3	Barbell Bent Over Row	38
Getting To Know Your Machine	4
About Your Bowflex® Ultimate™ Home Gym		Arm Exercises
Attachments	9	French Press	39
Using Your Machine	10	Lying Triceps Extension	39
Defining Your Goals	12	Lying 45 Degree Triceps Extension	40
Exercising Properly	14	Triceps Pushdown	40
		“Rope” Pushdowns	41
The Workouts		Single-Arm Pushdown	41
The 20 Minute Better Body Workout	15	Cross Triceps Extension	42
Advanced General Conditioning	15	Triceps Kickback	42
20 Minute Upper / Lower Body	16	Seated Triceps Extension	43
Body Building	17	Standing Biceps Curl	43
Circuit Training Anaerobic / Cardiovascular	18	Seated Biceps Curl	44
True Aerobic Circuit Training	19	Seated Wrist Extension	44
Strength Training	20	Standing Wrist Extension	45
		Seated Wrist Curl	45
Chest Exercises		Standing Wrist Curl	46
Bench Press	21	Reverse Curl	46
Chest Fly	21	Lying Biceps Curl	47
Incline Bench Press	22	Reverse Grip Barbell Curls	47
Decline Bench Press	23	Barbell Curls	48
Resisted Punch	23
Lying Cable Crossover	24	Abdominal Exercises
Flat Barbell Bench Press	24	Seated (resisted) Abdominal Crunch	49
		Seated (resisted) Oblique Crunch	49
Shoulder Exercises		Reverse Crunch	50
Seated Shoulder Press	25	Resisted Reverse Crunch	50
Front Shoulder Press	25	Trunk Rotation	51
Rear Deltoid Rows	26	Abdominal Crunch	51
Standing Lateral Shoulder Raise	26
Seated Lateral Shoulder Raise	27	Leg Exercises
Scapular Protraction	27	Leg Extension	52
Scapular Depression	28	Leg Curl	52
Shoulder Rotator Cuff — Internal Rotation	28	The Squat	53
Shoulder Rotator Cuff — External Rotation	29	Leg Press	53
Shoulder Extension	29	Lying (Prone) Leg Curl	54
Shoulder Shrug	30	Standing Hip Extension	54
Barbell Shoulder Shrug	30	Standing Hip Flexion	55
Lying Front Shoulder Raise	31	Seated Leg Curl	55
Reverse Fly	31	Lying Leg Extension	56
Military Press	32	Seated (straight Leg) Calf Raise	56
		Standing Leg Kickback	57
Back Exercises		Kneeling Leg Kickback	57
Lying Shoulder Pullover	33	Standing Hip Abduction	58
Wide Pulldowns	33	Seated Hip Adduction	58
Narrow Pulldowns	34	Seated Hip Abduction	59
Lying Lat Pulldowns	34	Ankle Inversion	59
Lying Narrow Lat Pulldowns	35	Ankle Eversion	60
Low Back Extensions	35	Deadlift	60
Seated Lat Rows	36	Stiff-Leg Deadlift	61
Lying Lat Fly	36
Reverse Grip Pulldowns	37	Fast Fat Loss Now
Scapular Retraction	37	The Bowflex® Body Leanness Program
Stiff Arm Pulldown	38	By Dr. Ellington Darden	63