Bowflex Strength Training System manual Exercise Log, 120

Page 46

44

 

 

Exercise Log

 

 

 

 

 

 

 

 

 

 

 

Please feel free to make copies of this chart to continue your exercise log.

 

 

 

 

 

 

 

 

 

 

 

EXERCISE

 

 

DATE

DATE

DATE

 

DATE

DATE

DATE

 

 

Sets

2

 

 

 

 

 

 

Bench Press

 

Reps

10, 9

 

 

 

 

 

 

 

 

Resistance

120, 130

 

 

 

 

 

 

 

 

Sets

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Reps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Resistance

 

 

 

 

 

 

 

 

 

Sets

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Reps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Resistance

 

 

 

 

 

 

 

 

 

Sets

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Reps

 

 

 

 

 

 

 

 

 

Resistance

 

 

 

 

 

 

 

 

 

Sets

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Reps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Resistance

 

 

 

 

 

 

 

 

 

Sets

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Reps

 

 

 

 

 

 

 

 

 

Resistance

 

 

 

 

 

 

 

 

 

Sets

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Reps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Resistance

 

 

 

 

 

 

 

 

 

Sets

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Reps

 

 

 

 

 

 

 

 

 

Resistance

 

 

 

 

 

 

 

 

 

Sets

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Reps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Resistance

 

 

 

 

 

 

 

 

 

Sets

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Reps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Resistance

 

 

 

 

 

 

 

 

 

Sets

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Reps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Resistance

 

 

 

 

 

 

 

 

 

Sets

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Reps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Resistance

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Sets

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Reps

 

 

 

 

 

 

 

 

 

Resistance

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Sets

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Reps

 

 

 

 

 

 

 

 

 

Resistance

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Page 45 Page 47
Image 46
Page 45 Page 47
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 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 MinutesMotion Chest ExercisesStarting position 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
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