Body Building | Bowflex 2 specification

The Workouts

BODY BUILDING

FREQUENCY: 3 DAYS ON, 1 DAY OFF

TIME: ABOUT 45-60 MINUTES

Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.

DAY 1	Body Part	Exercise	Sets	Reps
	Chest	Bench Press (Wide Pulley)	2-4	8-12
		Chest Fly	2-4	8-12
	Shoulders	Seated Shoulder Press	2-4	8-12
		Rear Deltoid Rows	2-4	8-12
		Standing Lateral Shoulder Raise	2-4	8-12
		Shoulder Shrug	2-4	8-12

DAY 2	Body Part	Exercise	Sets	Reps
	Back	Seated Lat Rows	2-4	8-12
		Narrow Pulldowns	2-4	8-12
	Arms	Standing Biceps Curl	2-4	8-12
		Reverse Grip Barbell Curls	2-4	8-12
		Lying Triceps Extension	2-4	8-12
		French Press	2-4	8-12

DAY 3	Body Part	Exercise	Sets	Reps
	Legs	Leg Press	2-4	8-12
		Leg Extension	2-4	8-12
		Standing Hip Extension	2-4	8-12
		Leg Curl	1-3	8-12
		Seated (Straight Leg) Calf Raise	2-4	12-15
	Trunk	Low Back Extensions	2-4	8-12
		Seated Resisted Abdominal Crunch	2-4	8-12
		Seated Resisted Oblique Crunch	2-4	8-12
		Aerobic Rowing	Progress up to
			15-25 minutes

15

Image 17

Bowflex 2 manual Body Building

Contents

Bowflex Table of Contents Bowflex Ultimate Getting To Know Your Machine When You Are Not Using Using Your MachineAdjusting And Understanding Resistance Hooking The Power Rods To The Cables Workout Bench Using the Bowflex Hand Grips Using the Bowflex Adjustable Pulley System Using Your Machine Folding & Moving Your Bowflex About Your Bowflex Attachments Safety For Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Warming Up Exercising ProperlyAerobic Rowing Position Performing Your Routine Minute Better Body Workout Workouts Minute UPPER/LOWER Body Body Building Circuit Training ANAEROBIC/CARDIOVASCULAR True Aerobic Circuit Training Strength Training Chest Exercises Chest Exercises Pulley position Narrow only Starting position Pulley position Low pulleys only Starting Position Flat Barbell Bench PressPulley position Wide only Starting position Shoulder Exercises Pulley position Narrow Starting position Pulley position Wide or narrow Starting Position Scapular Protraction elbow stabilized Shoulder Rotator Cuff Internal Rotation Scapular Depression Shoulder Extension Elbows Stabilized Shoulder Rotator Cuff External Rotation Pulley position Narrow or wide Starting position Barbell Shoulder Shrug Scapular Elevation Lying Front Shoulder Raise Military Press Pulley position Lat tower Starting position Back Exercises Pulley position Wide Starting position Lying LAT Pulldowns Alternate motion Back Exercises Scapular Retraction Pulley position Low pulley Starting position Barbell Bent Over ROW Lying Triceps Extension Elbow Extension Arm Exercises Pulley position Lat tower Lying 45 Degree Triceps Extension Elbow ExtensionTriceps Pushdown Elbow Extension SINGLE-ARM Pushdown Elbow Extension Rope Pushdowns Elbow Extension Triceps Kickback Cross Triceps Extension Seated Triceps Extension Elbow Extension Pulley position Narrow Seated position Seated Wrist Extension Seated Wrist Curl Standing Wrist Extension Standing Wrist Curl Position Barbell Curls Elbow Flexion in supination Seated Resisted Abdominal Crunch Spinal Flexion Abdominal Exercises Pulley position None Starting position Resisted Reverse Crunch Spinal Flexion Abdominal Crunch Spinal Flexion Trunk Rotation LEG Curl Leg ExercisesLEG Extension Pulley position Low pulley Starting position Lying Prone LEG Curl Knee flexion Standing HIP Flexion With knee flexion Seated Straight LEG Calf Raise Kneeling LEG Kickback Hip extension and knee extension Seated HIP Adduction Standing HIP Abduction Ankle Inversion Seated HIP Abduction Deadlift Ankle Eversion STIFF-LEG Deadlift Hip extension Now Bowflex Body Leanness Program Introduction Personal Guarantee From Dr. Ellington Darden Two inches above navel belly relaxed MeasurementsTwo inches below navel belly relaxed Record each measurement on your Results Summary Sheet Suprailium Skinfold Measurements Starting body-fat percentage Optional Picture Taking To Use The Nomogram Determining Your Body Fat For Example Calculating Lean Body Mass Your Results Summary Sheet Your Results Guidelines Week 1&2 Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating Guidelines Superhydrate Your System Week 1 Eating PlanWeek 3 Week 5 Cereal BagelBanana-Orange Chocolate or Vanilla Steak Dinner Tuna Salad DinnerFrozen Microwave Dinner Late-Night Snack Staples Shopping List Is bottled water better than tap water? May I have dinner for lunch and lunch for dinner?Is it possible to drink too much water? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Maintenance RoutineEat smaller meals more frequently Drink at least 1 gallon of cold water each day 120 Exercise Log Muscle Chart Bowflex