Exercise Log, 120 | Bowflex instruction

Exercise Log

Please feel free to make copies of this chart to continue your exercise log.

EXERCISE			DATE	DATE	DATE	DATE	DATE	DATE

		Sets	2
Bench Press
Bench Press		Reps	10, 9

		Resistance	120, 130
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Bowflex manual Exercise Log, 120

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 Flat Barbell Bench Press Pulley position Wide only Starting positionPulley position Low pulleys 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 Lying 45 Degree Triceps Extension Elbow Extension Triceps Pushdown Elbow ExtensionPulley position Lat tower 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 Exercises LEG ExtensionLEG Curl 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 May I have dinner for lunch and lunch for dinner? Is it possible to drink too much water?Is bottled water better than tap 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