Bowflex Strength Training System Using Your Machine, Workout Bench Mounting The Incline, Position

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Using Your

3

 

 

 

 

Machine

 

 

The Workout Bench

Mounting The Incline

 

 

 

 

Your Bowflex® Home Gym has three different

Bench

 

 

bench positions. To adjust the bench simply

Sit on bench and

 

 

remove the bench seat pin and move bench

reach back, one arm

 

 

to the desired position. Replace the pin and

at a time, grasping

 

 

threaded knob when finished.

hand grips KEEPING

 

 

 

 

HANDS DOWN AND

 

 

 

 

PALMS UP. Curl your

 

 

 

 

 

 

 

 

hands up towards the

 

 

 

 

front of your shoulders

 

 

 

 

 

 

 

 

AND turn your wrists

 

 

 

 

so that your palms

 

 

 

Position 1

now face away from

 

 

 

 

you. The cables will

 

 

 

 

 

 

 

 

now be over your

 

 

 

 

 

 

 

 

elbow.

 

 

 

 

 

 

 

Position 2

Position 3

The Standing Platform

Your Bowflex® Home Gym has three standing platform positions available. Simply lift platform off machine to adjust positions. Platform locks in place when slots on platform sides fit over pre-placed pegs or J-hooks.

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Contents Fitness Table Of Contents Rod Caps Cable Pulley Frame Hand Grip Standing Platform Getting To Know Your MachinePower Rod Resistance Using YourAdjusting Understanding Resistance MachineWorkout Bench Mounting The Incline Using Your MachineBench PositionSafety Maintenance & CareOptional Equipment Bowflex Home Gym Leg Extension / Leg Curl AttachmentFor Your Safety Please Follow These Instructions Defining Your Goals Designing Your Own Program Reaching Your GoalsWarming Up Working Out Cool DownBreathing Performing Your RoutineMinute Better Body Workout WorkoutsFrequency 3 Days PER Week M-W-F Time about 20 Minutes Advanced General ConditioningFrequency 4 Days PER Week M-T-Th-F Time about 20 Minutes Minute UPPER/LOWER BodyDAY Body BuildingFrequency 3 Days ON, 1 DAY OFF Time about 45-60 Minutes Frequency 2-3 Times PER Week Time about 20-45 Minutes Circuit Training ANAEROBIC/CARDIOVASCULARFrequency 2-3 Times PER Week Time about 20-60 Minutes True Aerobic Circuit TrainingFrequency 3 Days PER Week M-W-F Time about 45-60 Minutes Strength TrainingStarting position Chest ExercisesMotion Key pointsAction StartONE ARM Seated FLY Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Depression Scapular Protraction elbows stabilizedShoulder 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 Triceps Kickback Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Seated position Standing Wrist Curl Seated Wrist ExtensionSeated Wrist Curl Wrist Flexion Move slowly and never relax the wrist Standing Wrist ExtensionAbdominal Crunch Spinal Flexion Abdominal ExercisesSeated Resisted Oblique Abdominal Crunch Spinal Seated Resisted Abdominal Crunch Spinal FlexionTrunk Rotation Leg Exercises Squat with Lat Tower Lying Prone LEG Curl Knee FlexionStanding HIP Extension Knee flexed Standing HIP Abduction Lying LEG ExtensionStanding HIP Extension Knee stabilized Seated HIP Adduction120 Exercise LogMuscle Chart Bowflex Motivator
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