Exercises | Bowflex 003-3211-120108A instruction

Exercises

Chest Exercises

Decline Bench Press - Shoulder Horizontal Adduction (and elbow extension)

Muscles Worked

Pectoralis Major, Deltoids, Triceps

Machine Set-Up

•Adjust the bench to a 45° incline.

•Chest Bar pulleys

•Handgrips

•Attach the clips to the Power Rod®

resistance rods.

Success Tips

• Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly less than 90° at the finish.

• Keep your knees bent, feet flat on the floor, head back against the bench.

• Do not let your elbows travel behind your shoulders.

• Keep your shoulder blades pinched together and maintain good spinal alignment.

Incline Bench Press - Shoulder Horizontal Adduction (and elbow extension)

Muscles Worked

Pectoralis Major, Deltoids, Triceps

Machine Set-Up

•Adjust the bench to a 45° incline.

•Chest Bar pulleys

• Handgrips

•Attach the clips to the Power Rod®

resistance rods.

Success Tips

• Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly less than 90° at the finish.

• Keep your knees bent, feet flat on the floor, head back against the bench.

• Do not let your elbows travel behind your shoulders.

• Keep your shoulder blades pinched together and maintain good spinal alignment.

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Owner’s Manual

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Bowflex 003-3211-120108A manual Exercises

Contents

003-3211-120108A Classic Home Gym Table of Contents Before using this equipment, obey the following warnings Important Safety Instructions Au besoin Safety Warning Labels and Serial NumberZiehen Sie alle Befestigungselemente ordnungsgemäß an Sea necesario 136 kg. Dieses Gerät ist nur für die nutzung im Heimbereich KG. This machine is for Home use onlyFregegeben Uniquement How Often Should You Exercise What to WearStretching Features and Use Connecting the Power Rod Unit to the Cables Power Rod ResistanceSafety When You Are Not Using Your Home Gym Workout Bench Maintenance and Care of Your Bowflex Home GymRemoving the Bench Flat Bench Storing Your Home Gym Additional Accessories Accessories and EquipmentAlways inspect for wear prior to use Handgrips Define Your Goals Workouts Understand fitness and its components Design Your Own ProgramKnow your current fitness level Identify your goals Frequency 3 days per week M-W-F Time 20 minutes Minute Better Body WorkoutBody Part Exercise Sets Reps Advanced General Conditioning Days 2 Body Part Exercise Sets Reps Minute Upper/Lower BodyFrequency 4 days per week M-T-Th-F Time 20 minutes Body Building Frequency 3 days on, 1 day off Day Time 45-60 minutesDays 5 Body Part Exercise Sets Reps Frequency 3 days on, 1 day off Day Time 20-45 minutes Circuit Training Anaerobic/CardiovascularDays 1 Body Part Exercise Reps Days 2 Body Part Exercise Reps Frequency 2-3 times per week Time 20-60 minutes True Aerobic Circuit TrainingCircuit Body Part Exercise Reps Circuit Body Part Exercise Frequency 3 days per week M-W-F Time 45-60 minutes Strength TrainingDay Body Part Exercise Sets Reps Crossover Seated Rear Deltoid Row Muscles Worked Chest ExercisesPectoralis Major, Deltoids, Triceps Machine Set-Up Exercises Front Deltoids, Upper Trapezius, Triceps Shoulder ExercisesFront and Middle Deltoids Keep your knees bent and your feet flat on the floor Middle Trapezius, Rhomboids Scapular RetractionCrossover Seated Rear Deltoid Rows Rear and Middle Deltoids, Posterior Seated Low Back Extension Back ExercisesLower Trapezios Narrow Pulldowns Latissimus Dorsi, Teres Major, Rear Deltoids Biceps Stiff Arm PulldownsLatissimus Dorsi, Teres Major, Rear Deltoids Initiate each new rep by depressing your shoulder blades Lower Trapezius Reverse Grip PulldownArm Exercises Standing Wrist Curl Triceps Triceps Pushdown Elbow ExtensionLying Triceps Extension Elbow Extension Lay your head back against the bench Abdominal Exercises Trunk RotationRectus Abdominus, Obliques, Serratus Anterior Rectus Abdominus, Obliques Seated Resisted Abdominal Crunch Spinal FlexionLeg Exercises Leg Press Quadriceps Leg ExtensionSeated Calf Raise Gastrocnemius, Soleus Adductor Longus, Gluteus Medius Seated Hip AdductionDo not cross the attached leg in front Stabilized leg Seated Hip Abduction Standing Leg Kickback Hip and Knee Extension Welcome to fitness By jay blahnik Jay Blahnik Welcome to Fitness Exercise and Health You have children at home It couldn’t be easier Your new home fitness program Steps to getting started Cardiovascular Fitness Components of fitness Muscular strength Flexibility Understand Caloric Balance NutritionEat a Variety of Foods Drink Water Monitoring your intensity These zones could be described the following waysZone Description Race pace UncomfortableBorderline out of breath Breathless Not maximum, but winded You will remain motivated Beating the dropout odds Suggested reading Complete Home Fitness Handbook Full Body FlexibilityHuman Kinetics Workout log Bowflex body leanness program Bowflex body leanness program Dear Bowflex Enthusiast Guarantee from dr. EllinGton Darden Measurements Body WeightSix-week program, repeat the process in the same manner Circumference of Body Parts Stand relaxed with Using calipers when measuring skinfoldsPick up a diagonal Vertical plane on To Use The Nomogram Determining Your Body Fat130 Skinfolds For Example Body MassAfter Final Results Left Thigh Percent Body Fat Your results summary sheet All exercises should be practiced with one set of 8 to12 Guidelines Week 1Guidelines Week 3 Guidelines Week 5 Water consumption Eating Guidelines Daily Carbohydrates Protein Fat 60% 20%2000 1200 400 1900 Staples Grains Fruits Vegetables Cereal C. orange juice, fresh or frozenLarge banana 8 3/4 inches long 100 Calories for Weeks 3&4 Ml skim milk Macaroni and Cheese, Weight Watchers100 Dinner Men-500 calories, Women-300 Calories Tuna Salad Dinner Is bottled water better than tap water? Stream. Women almost never have either of these conditions Adhere to a carbohydrate-rich, moderate-calorie eating plan Eat smaller meals more frequently Maintenance RoutineDrink at least 1 gallon 3.8 l of cold water each day Train on your Bowflex home gym at least twice a week Bench Press Number 100% Satisfaction Guarantee Serial Number Date of Purchase Tel 800 Nautilus Fax 877 Mail Bowflex@nautilus.comNautilus International S.A. Rue Jean Prouvé Nautilus Italy S.r.l., Via della Mer- canzia