Workout Bench | Bowflex 2 manual

Using Your Machine

The Workout Bench

Your Bowflex has four different bench positions. To adjust the bench, simply locate the spring lock pin on the side of the seat. Pull out pin to release seat, then slide it to the desired position. Pull out

pin, give it half a turn, and release to place it in a “free sliding” position for exercises such as rowing.

Quick Release Bench: The long portion of your bench attaches to and releases from the seat portion very easily. To attach it, simply insert the half hinge on the end of the bench into the half hinge on the seat. For standing exercises, simply remove the bench by lifting up on the long portion and pulling away from the seat.

Flat Position 1 & 2: Along the side of the seat rail there are three holes for the spring lock seat pin. Pull out on the pin and slide the entire bench forward until the spring lock seat pin locks into a hole.

With the bench in the flat position there are two possible holes for the spring lock pin to lock into, one forward and one back.

Incline Position: Start with the bench flat in the the furthest position away from the Power Rods®. Pull out

on the spring lock seat pin and lift the long bench pad up. Slide forward until the pin locks into the farthest forward hole. Rest the bench’s incline support bracket on the base of the Power Rods®.

“Free Sliding” Position: Remove the long bench pad. Pull out on the spring lock seat pin, give it a half turn, and release to place

it in a “free sliding” position for exercises such as rowing.

How to Mount the Bowflex Incline Bench

Sit on the bench and reach back, one arm at a time, grasping hand grips. KEEPING HANDS DOWN AND PALMS UP.

Curl your hands up toward the front of your shoulders AND turn your wrists so that your palms now face away from you. The cables will now be over your elbows.

Begin by reaching back for hand grips.

Curl up toward your shoulders.

Turn your wrists forward.

3

Image 5

Bowflex 2 manual Workout Bench

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