Classic Home Gym
003-3211-120108A
Table of Contents
Important Safety Instructions
Before using this equipment, obey the following warnings
Ziehen Sie alle Befestigungselemente ordnungsgemäß an
Safety Warning Labels and Serial Number
Au besoin
Sea necesario
Fregegeben
KG. This machine is for Home use only
136 kg. Dieses Gerät ist nur für die nutzung im Heimbereich
Uniquement
What to Wear
How Often Should You Exercise
Stretching
Features and Use
Safety
Power Rod Resistance
Connecting the Power Rod Unit to the Cables
When You Are Not Using Your Home Gym
Removing the Bench
Maintenance and Care of Your Bowflex Home Gym
Workout Bench
Flat Bench
Storing Your Home Gym
Always inspect for wear prior to use
Accessories and Equipment
Additional Accessories
Handgrips
Workouts
Define Your Goals
Know your current fitness level
Design Your Own Program
Understand fitness and its components
Identify your goals
Body Part Exercise Sets Reps
Minute Better Body Workout
Frequency 3 days per week M-W-F Time 20 minutes
Advanced General Conditioning
Minute Upper/Lower Body
Days 2 Body Part Exercise Sets Reps
Frequency 4 days per week M-T-Th-F Time 20 minutes
Frequency 3 days on, 1 day off Day Time 45-60 minutes
Body Building
Days 5 Body Part Exercise Sets Reps
Days 1 Body Part Exercise Reps
Circuit Training Anaerobic/Cardiovascular
Frequency 3 days on, 1 day off Day Time 20-45 minutes
Days 2 Body Part Exercise Reps
Circuit Body Part Exercise Reps
True Aerobic Circuit Training
Frequency 2-3 times per week Time 20-60 minutes
Circuit Body Part Exercise
Day Body Part Exercise Sets Reps
Strength Training
Frequency 3 days per week M-W-F Time 45-60 minutes
Crossover Seated Rear Deltoid Row
Pectoralis Major, Deltoids, Triceps
Chest Exercises
Muscles Worked
Machine Set-Up
Exercises
Front and Middle Deltoids
Shoulder Exercises
Front Deltoids, Upper Trapezius, Triceps
Keep your knees bent and your feet flat on the floor
Crossover Seated Rear Deltoid Rows
Scapular Retraction
Middle Trapezius, Rhomboids
Rear and Middle Deltoids, Posterior
Lower Trapezios
Back Exercises
Seated Low Back Extension
Narrow Pulldowns
Latissimus Dorsi, Teres Major, Rear Deltoids
Stiff Arm Pulldowns
Latissimus Dorsi, Teres Major, Rear Deltoids Biceps
Initiate each new rep by depressing your shoulder blades
Arm Exercises
Reverse Grip Pulldown
Lower Trapezius
Standing Wrist Curl
Lying Triceps Extension Elbow Extension
Triceps Pushdown Elbow Extension
Triceps
Lay your head back against the bench
Trunk Rotation
Abdominal Exercises
Rectus Abdominus, Obliques, Serratus Anterior
Leg Exercises
Seated Resisted Abdominal Crunch Spinal Flexion
Rectus Abdominus, Obliques
Leg Press
Seated Calf Raise
Leg Extension
Quadriceps
Gastrocnemius, Soleus
Do not cross the attached leg in front Stabilized leg
Seated Hip Adduction
Adductor Longus, Gluteus Medius
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
Eat a Variety of Foods
Nutrition
Understand Caloric Balance
Drink Water
These zones could be described the following ways
Monitoring your intensity
Zone Description
Borderline out of breath Breathless
Uncomfortable
Race pace
Not maximum, but winded
Beating the dropout odds
You will remain motivated
Complete Home Fitness Handbook Full Body Flexibility
Suggested reading
Human Kinetics
Workout log
Bowflex body leanness program
Bowflex body leanness program
Guarantee from dr. EllinGton Darden
Dear Bowflex Enthusiast
Six-week program, repeat the process in the same manner
Body Weight
Measurements
Circumference of Body Parts
Pick up a diagonal
Using calipers when measuring skinfolds
Stand relaxed with
Vertical plane on
130
Determining Your Body Fat
To Use The Nomogram
Skinfolds
After
Body Mass
For Example
Final Results
Your results summary sheet
Left Thigh Percent Body Fat
Guidelines Week 3
Guidelines Week 1
All exercises should be practiced with one set of 8 to12
Guidelines Week 5
Eating Guidelines
Water consumption
60% 20%
Daily Carbohydrates Protein Fat
2000 1200 400 1900
Staples Grains Fruits Vegetables
Large banana 8 3/4 inches long 100
C. orange juice, fresh or frozen
Cereal
Calories for Weeks 3&4
100 Dinner Men-500 calories, Women-300 Calories
Macaroni and Cheese, Weight Watchers
Ml skim milk
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
Drink at least 1 gallon 3.8 l of cold water each day
Maintenance Routine
Eat smaller meals more frequently
Train on your Bowflex home gym at least twice a week
Bench Press
100% Satisfaction Guarantee
Number
Nautilus International S.A. Rue Jean Prouvé
Tel 800 Nautilus Fax 877 Mail Bowflex@nautilus.com
Serial Number Date of Purchase
Nautilus Italy S.r.l., Via della Mer- canzia