Bowflex Strength Training System manual Table Of Contents

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Table Of Contents

Getting To Know Your Machine

1

Using Your Machine

2

Optional Equipment

4

Warning

5

Defining Your Goals

6

Working Out

8

The Workouts:

 

The 20 Minute Better Body Workout

9

Advanced General Conditioning

9

20 Minute Upper / Lower Body

10

Body Building

11

Circuit Training Anaerobic / Cardiovascular

12

True Aerobic Circuit Training

13

Strength Training

14

Chest Exercises:

 

Bench Press

15

Chest Fly

15

Decline Bench Press

16

One Arm Seated Fly

16

Incline Bench Press

17

Lying Shoulder Pullover

17

Shoulder Exercises:

 

Rear Deltoid Rows

18

Lateral Shoulder Raise

18

Seated Shoulder Press

19

Front Shoulder Raise

19

Shoulder Extension

20

Shoulder Shrug

20

Scapular Protraction

21

Scapular Depression

21

Lying Front Shoulder Raise

22

Back Exercises:

 

Lying Lat Pulldown

23

Functional Low Back Extension

23

Wide Pulldowns

24

Narrow Pulldowns

24

Lying Lat Fly

25

Reverse Grip Pulldowns

25

Seated Lat Rows

26

One Arm Seated Lat Rows

26

Stiff Arm Pulldowns

27

Scapular Retraction

27

Arm Exercises:

 

Triceps Pushdown

28

Single Arm Pushdown

28

French Press

29

Lying Triceps Extension

29

Cross Triceps Extension

30

Triceps Kickback

30

Seated Triceps Extension

31

Standing Biceps Curl

31

Seated Biceps Curl

32

Concentration Biceps Curl

32

Seated Wrist Extension

33

Standing Wrist Curl

33

Reverse Curl

34

Seated Wrist Curl

34

Standing Wrist Extension

35

Abdominal Exercises:

 

Reverse Crunch

36

Abdominal Crunch

36

Seated (resisted) Abdominal Crunch

37

Seated (resisted) Oblique Crunch

37

Trunk Rotation

38

Leg Exercises:

 

Leg Extension

39

Leg Curl

39

Squat

40

Lying (Prone) Leg Curl

40

Standing Hip Extension w/Knee Flex

41

Leg Kickback

41

Lying Leg Extension

42

Standing Hip Abduction

42

Seated Hip Adduction

43

Standing Hip Extension

43

Exercise Log

44

Muscle Chart

45

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Contents Fitness Table Of Contents Getting To Know Your Machine Rod Caps Cable Pulley Frame Hand Grip Standing PlatformAdjusting Understanding Resistance Using YourPower Rod Resistance MachineBench Using Your MachineWorkout Bench Mounting The Incline PositionOptional Equipment Maintenance & CareSafety Bowflex Home Gym Leg Extension / Leg Curl AttachmentFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Designing Your Own ProgramBreathing Working Out Cool DownWarming Up Performing Your RoutineFrequency 3 Days PER Week M-W-F Time about 20 Minutes WorkoutsMinute Better Body Workout Advanced General ConditioningMinute UPPER/LOWER Body Frequency 4 Days PER Week M-T-Th-F Time about 20 MinutesDAY Body BuildingFrequency 3 Days ON, 1 DAY OFF Time about 45-60 Minutes Circuit Training ANAEROBIC/CARDIOVASCULAR Frequency 2-3 Times PER Week Time about 20-45 MinutesTrue Aerobic Circuit Training Frequency 2-3 Times PER Week Time about 20-60 MinutesStrength Training Frequency 3 Days PER Week M-W-F Time about 45-60 MinutesMotion Chest ExercisesStarting position Key pointsAction StartONE ARM Seated FLY Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Protraction elbows stabilized Scapular DepressionShoulder Exercises Functional LOW Back Extension Seated with hip extension Back ExercisesLying LAT Pulldowns Modified Start Back Exercises Back Exercises Scapular Retraction Arm Exercises Lying Triceps Extension Elbow Extension Cross Triceps Extension Triceps KickbackSeated Triceps Extension Elbow Extension Seated position Seated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Standing Wrist Extension Move slowly and never relax the wristAbdominal Exercises Abdominal Crunch Spinal FlexionSeated Resisted Abdominal Crunch Spinal Flexion Seated Resisted Oblique Abdominal Crunch SpinalTrunk Rotation Leg Exercises Lying Prone LEG Curl Knee Flexion Squat with Lat TowerStanding HIP Extension Knee flexed Lying LEG Extension Standing HIP AbductionSeated HIP Adduction Standing HIP Extension Knee stabilizedExercise Log 120Muscle Chart Bowflex Motivator