Bowflex Strength Training System manual Using Your, Machine, Power Rod Resistance

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2	Using Your
	Using Your
	Machine

Power Rod® Resistance

Power Rod® units are made from a special composite material. Your rods are sheathed with a protective black rubber coating. Each rod is marked with its weight rating on the

“Rod Cap”.

Adjusting And

Understanding The

Resistance

The standard Bowflex comes with 210 pounds of resistance (one pair of 5 pound rods, two pair of

10 pound rods, one pair of 30 pound rods, and one pair of 50 pound rods).

If you upgraded to a 310 or 410 pound capacity you will have an additional one or two pair of 50 pound Power Rod® units, respectively.

Hooking The Power Rod® To The Cables You may use one rod or several rods in combination, to create the desired resistance level. To hook multiple rods up to one cable, simply bend the furthest

forward rod toward the cable and place the cable hook through the rod cap. Now you can hook up the next furthest back rod.

Hooking up the most forward rod prevents rods from being crossed over the top of one another.

When You Are Not Using Your Bowflex® Disconnect the cables from the Power Rod® units when your are not using your Bowflex®. Use the rod binding

strap included with your machine to bind all the rods together at the top. You can also place your cables and grips through the strap to keep them out of the way.

To Order Additional Sets Of 50 lb Power Rod® Units Please Call 1-800- 269-3539

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Contents Fitness Table Of Contents Getting To Know Your Machine Rod Caps Cable Pulley Frame Hand Grip Standing PlatformUsing Your Power Rod ResistanceAdjusting Understanding Resistance MachineUsing Your Machine Workout Bench Mounting The InclineBench PositionMaintenance & Care SafetyOptional Equipment Bowflex Home Gym Leg Extension / Leg Curl AttachmentFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Designing Your Own ProgramWorking Out Cool Down Warming UpBreathing Performing Your RoutineWorkouts Minute Better Body WorkoutFrequency 3 Days PER Week M-W-F Time about 20 Minutes Advanced General ConditioningMinute UPPER/LOWER Body Frequency 4 Days PER Week M-T-Th-F Time about 20 MinutesFrequency 3 Days ON, 1 DAY OFF Time about 45-60 Minutes Body BuildingDAY 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 MinutesChest Exercises Starting positionMotion Key pointsONE ARM Seated FLY StartAction Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Protraction elbows stabilized Scapular DepressionShoulder Exercises Lying LAT Pulldowns Modified Back ExercisesFunctional LOW Back Extension Seated with hip extension 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