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 besoin
Ziehen 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 Heimbereich
Fregegeben
Uniquement
Stretching
How Often Should You Exercise
What to Wear
Features and Use
Power Rod Resistance
Connecting the Power Rod Unit to the Cables
Safety
When You Are Not Using Your Home Gym
Maintenance and Care of Your Bowflex Home Gym
Workout Bench
Removing the Bench
Flat Bench
Storing Your Home Gym
Accessories and Equipment
Additional Accessories
Always inspect for wear prior to use
Handgrips
Workouts
Define Your Goals
Design Your Own Program
Understand fitness and its components
Know your current fitness level
Identify your goals
Minute Better Body Workout
Frequency 3 days per week M-W-F Time 20 minutes
Body Part Exercise Sets Reps
Advanced General Conditioning
Frequency 4 days per week M-T-Th-F Time 20 minutes
Days 2 Body Part Exercise Sets Reps
Minute Upper/Lower Body
Days 5 Body Part Exercise Sets Reps
Body Building
Frequency 3 days on, 1 day off Day Time 45-60 minutes
Circuit Training Anaerobic/Cardiovascular
Frequency 3 days on, 1 day off Day Time 20-45 minutes
Days 1 Body Part Exercise Reps
Days 2 Body Part Exercise Reps
True Aerobic Circuit Training
Frequency 2-3 times per week Time 20-60 minutes
Circuit Body Part Exercise Reps
Circuit Body Part Exercise
Strength Training
Frequency 3 days per week M-W-F Time 45-60 minutes
Day Body Part Exercise Sets Reps
Crossover Seated Rear Deltoid Row
Chest Exercises
Muscles Worked
Pectoralis Major, Deltoids, Triceps
Machine Set-Up
Exercises
Shoulder Exercises
Front Deltoids, Upper Trapezius, Triceps
Front and Middle Deltoids
Keep your knees bent and your feet flat on the floor
Scapular Retraction
Middle Trapezius, Rhomboids
Crossover Seated Rear Deltoid Rows
Rear and Middle Deltoids, Posterior
Back Exercises
Seated Low Back Extension
Lower Trapezios
Narrow Pulldowns
Stiff Arm Pulldowns
Latissimus Dorsi, Teres Major, Rear Deltoids Biceps
Latissimus Dorsi, Teres Major, Rear Deltoids
Initiate each new rep by depressing your shoulder blades
Reverse Grip Pulldown
Lower Trapezius
Arm Exercises
Standing Wrist Curl
Triceps Pushdown Elbow Extension
Triceps
Lying Triceps Extension Elbow Extension
Lay your head back against the bench
Rectus Abdominus, Obliques, Serratus Anterior
Abdominal Exercises
Trunk Rotation
Seated Resisted Abdominal Crunch Spinal Flexion
Rectus Abdominus, Obliques
Leg Exercises
Leg Press
Leg Extension
Quadriceps
Seated Calf Raise
Gastrocnemius, Soleus
Seated Hip Adduction
Adductor Longus, Gluteus Medius
Do 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 Balance
Eat a Variety of Foods
Drink Water
Zone Description
Monitoring your intensity
These zones could be described the following ways
Uncomfortable
Race pace
Borderline out of breath Breathless
Not maximum, but winded
Beating the dropout odds
You will remain motivated
Human Kinetics
Suggested reading
Complete Home Fitness Handbook Full Body Flexibility
Workout log
Bowflex body leanness program
Bowflex body leanness program
Guarantee from dr. EllinGton Darden
Dear Bowflex Enthusiast
Body Weight
Measurements
Six-week program, repeat the process in the same manner
Circumference of Body Parts
Using calipers when measuring skinfolds
Stand relaxed with
Pick up a diagonal
Vertical plane on
Determining Your Body Fat
To Use The Nomogram
130
Skinfolds
Body Mass
For Example
After
Final Results
Your results summary sheet
Left Thigh Percent Body Fat
Guidelines Week 1
All exercises should be practiced with one set of 8 to12
Guidelines Week 3
Guidelines Week 5
Eating Guidelines
Water consumption
2000 1200 400 1900
Daily Carbohydrates Protein Fat
60% 20%
Staples Grains Fruits Vegetables
C. orange juice, fresh or frozen
Cereal
Large banana 8 3/4 inches long 100
Calories for Weeks 3&4
Macaroni and Cheese, Weight Watchers
Ml skim milk
100 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 frequently
Drink 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 Purchase
Nautilus International S.A. Rue Jean Prouvé
Nautilus Italy S.r.l., Via della Mer- canzia