Bowflex Strength Training System manual Table Of Contents

Page 2

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

Image 2

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