Back Exercises, Lower Trapezios | Bowflex 003-3211-120108A guide

Exercises

Back Exercises

Seated Low Back Extension

Muscles Worked

Lower Trapezios

Machine Set-Up

• Adjust to Flat Bench Back position.

•Chest Bar pulleys

•Handgrips

•Attach the clips to the Power Rod®

resistance rods.

Success Tips

• Keep your knees bent and your feet flat on the floor.

• Pivot at torso only.

• Keep your chest lifted and maintain spinal alignment.

• Keep arms crossed with hand grips looped onto forearm.

• Release your shoulder blades at the top of each rep.

•Initiate each new rep by depressing your shoulder blades.

Narrow Pulldowns

Muscles Worked

Latissimus Dorsi, Teres Major, Rear

Deltoids, Biceps

Machine Set-Up

• Adjust to Flat Bench Forward position.

•Top Cross Bar pulleys

•Handgrips

•Attach the clips to the Power Rod®

resistance rods.

Success Tips

• Keep your knees bent and your feet flat on the floor.

• Keep your spine aligned, abs tight and a slight arch in your lower back.

•Keep your lats tightened throughout

the exercise.

• Release your shoulder blades at the top of each rep.

•Initiate each new rep by depressing your shoulder blades.

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Owner’s Manual

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Bowflex 003-3211-120108A manual Back Exercises, Seated Low Back Extension, Lower Trapezios, Narrow Pulldowns

Contents

Classic Home Gym 003-3211-120108A Table of Contents Important Safety Instructions Before using this equipment, obey the following warnings Safety Warning Labels and Serial Number Au besoinZiehen Sie alle Befestigungselemente ordnungsgemäß an Sea necesario KG. This machine is for Home use only 136 kg. Dieses Gerät ist nur für die nutzung im HeimbereichFregegeben Uniquement How Often Should You Exercise What to WearStretching Features and Use Power Rod Resistance Connecting the Power Rod Unit to the CablesSafety When You Are Not Using Your Home Gym Maintenance and Care of Your Bowflex Home Gym Workout BenchRemoving the Bench Flat Bench Storing Your Home Gym Accessories and Equipment Additional AccessoriesAlways inspect for wear prior to use Handgrips Workouts Define Your Goals Design Your Own Program Understand fitness and its componentsKnow your current fitness level Identify your goals Minute Better Body Workout Frequency 3 days per week M-W-F Time 20 minutesBody 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 Circuit Training Anaerobic/Cardiovascular Frequency 3 days on, 1 day off Day Time 20-45 minutesDays 1 Body Part Exercise Reps Days 2 Body Part Exercise Reps True Aerobic Circuit Training Frequency 2-3 times per week Time 20-60 minutesCircuit Body Part Exercise Reps Circuit Body Part Exercise Strength Training Frequency 3 days per week M-W-F Time 45-60 minutesDay Body Part Exercise Sets Reps Crossover Seated Rear Deltoid Row Chest Exercises Muscles WorkedPectoralis Major, Deltoids, Triceps Machine Set-Up Exercises Shoulder Exercises Front Deltoids, Upper Trapezius, TricepsFront and Middle Deltoids Keep your knees bent and your feet flat on the floor Scapular Retraction Middle Trapezius, RhomboidsCrossover Seated Rear Deltoid Rows Rear and Middle Deltoids, Posterior Back Exercises Seated Low Back ExtensionLower Trapezios Narrow Pulldowns Stiff Arm Pulldowns Latissimus Dorsi, Teres Major, Rear Deltoids BicepsLatissimus Dorsi, Teres Major, Rear Deltoids Initiate each new rep by depressing your shoulder blades Reverse Grip Pulldown Lower TrapeziusArm Exercises Standing Wrist Curl Triceps Pushdown Elbow Extension TricepsLying Triceps Extension Elbow Extension Lay your head back against the bench Abdominal Exercises Trunk RotationRectus Abdominus, Obliques, Serratus Anterior Seated Resisted Abdominal Crunch Spinal Flexion Rectus Abdominus, ObliquesLeg Exercises Leg Press Leg Extension QuadricepsSeated Calf Raise Gastrocnemius, Soleus Seated Hip Adduction Adductor Longus, Gluteus MediusDo 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 Welcome to Fitness Jay Blahnik Exercise and Health Your new home fitness program You have children at home It couldn’t be easier Steps to getting started Components of fitness Cardiovascular Fitness Muscular strength Flexibility Nutrition Understand Caloric BalanceEat a Variety of Foods Drink Water Monitoring your intensity These zones could be described the following waysZone Description Uncomfortable Race paceBorderline out of breath Breathless Not maximum, but winded Beating the dropout odds You will remain motivated Suggested reading Complete Home Fitness Handbook Full Body FlexibilityHuman Kinetics Workout log Bowflex body leanness program Bowflex body leanness program Guarantee from dr. EllinGton Darden Dear Bowflex Enthusiast Body Weight MeasurementsSix-week program, repeat the process in the same manner Circumference of Body Parts Using calipers when measuring skinfolds Stand relaxed withPick up a diagonal Vertical plane on Determining Your Body Fat To Use The Nomogram130 Skinfolds Body Mass For ExampleAfter Final Results Your results summary sheet Left Thigh Percent Body Fat Guidelines Week 1 All exercises should be practiced with one set of 8 to12Guidelines Week 3 Guidelines Week 5 Eating Guidelines Water consumption Daily Carbohydrates Protein Fat 60% 20%2000 1200 400 1900 Staples Grains Fruits Vegetables C. orange juice, fresh or frozen CerealLarge banana 8 3/4 inches long 100 Calories for Weeks 3&4 Macaroni and Cheese, Weight Watchers Ml skim milk100 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 Maintenance Routine Eat smaller meals more frequentlyDrink 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 100% Satisfaction Guarantee Number Tel 800 Nautilus Fax 877 Mail Bowflex@nautilus.com Serial Number Date of PurchaseNautilus International S.A. Rue Jean Prouvé Nautilus Italy S.r.l., Via della Mer- canzia