Bowflex Motivator 2 manual Table of Contents

Table of Contents

Safety Precautions	1
Get To Know Your Bowflex® Motivator® 2
Safety Warning Labels	2
Get To Know Your Bowflex® Motivator® 2
Home Gym	4
How to Use Your Bowflex® Motivator® 2
Home Gym	5
The Bowflex® Body Leanness Program
By Ellington Darden, Ph.D.	9
Define Your Goals	29
Warm Up / Cool Down
Aerobic Rowing	31
Chest Exercises:
Bench Press	32
Chest Fly	32
Decline Bench Press	33
Incline Bench Press	33
Resisted Punch	34
Lying Cable Crossover	34
Shoulder Exercises:
Rear Deltoid Rows	35
Lateral Shoulder Raise	35
Seated Shoulder Press	36
Front Shoulder Raise	36
Shoulder Extension	37
Shoulder Shrug	37
Scapular Protraction	38
Scapular Depression	38
Lying Front Shoulder Raise	39
Reverse Fly	39
Shoulder Rotator Cuff—Internal	40
Shoulder Rotator Cuff—External	40
Seated Lateral Shoulder Raise	41
Scapular Retraction	41
Back Exercises:
Lying Lat Pulldowns	42
Low Back Extension	42
Pulldowns	43
Narrow Pulldowns with Hand Grips	43
Lying Lat Fly	44
Lying Narrow Lat Pulldowns	44
Seated Lat Rows	45

Arm Exercises:
Triceps Pushdown		45
French Press		46
Lying Triceps Extension		46
Cross Triceps Extension		47
Lying 45° Triceps Extension		47
Seated Triceps Extension		48
Standing Biceps Curl		48
Seated Biceps Curl		49
Lying Biceps Curl		49
Seated Wrist Extension		50
Standing Wrist Curl		50
Reverse Curl		51
Seated Wrist Curl		51
Standing Wrist Extension		52
“Rope” Pushdowns		52
Abdominal Exercises:
Reverse Crunch		53
Resisted Reverse Crunch		53
Seated (Resisted) Abdominal Crunch		54
Seated (Resisted) Oblique Abdominal Crunch		54
Trunk Rotation		55
Leg Exercises:
Leg Extension		55
Lying Leg Extension		56
Ankle Eversion		56
Ankle Inversion		57
Standing Hip Extension (Knee Flexed)		57
Standing Hip Abduction		58
Seated Hip Adduction		58
Seated Hip Abduction		59
Standing Leg Kickback		59
Bowflex® Motivator® 2	Warranty	60
Bowflex® Motivator® 2	Warranty Card	61
Muscle Chart		63

Table of Contents