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Bowflex Revolution manual

Models: Revolution

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Specs Muscle Chart Warranty Maintenance Adjusting Cable Tension Weight Safety Precautions Safety

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Bowflex Revolution manual

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Contents

Fitness Guide Product Specifications Safety Precautions Important Safety Instructions Safety Warning Labels Safety Warning Labels Getting to Know Your Bowflex Revolution Home Gym Bowflex Revolution Parts Reference Guide Adjusting and Understanding Resistance Using Your Bowflex Revolution Home GymSpiraFlex Resistance Attaching SpiraFlex Resistance Packs Preparing for Use, Storing, and Moving Preparing for Use Maintenance Preventative Maintenance Adjusting Cable Tension Cable Hookup for Leg Exercises Cable Hookup for Leg Press Exercises Storing Leg Press Cables Storing Leg Extension Cables Attaching Hand Grips and Foot Harnesses Hand Grips Leg Press Seatback Attaching Accessories, Benches, and SeatsLeg Press Plate Preacher Curl Multi-Position Bench Bowflex Revolution Accessory Rack ordered separately Companion Equipment Defining Your Goals Reaching Your Goals Designing Your Own Program Exercising Properly Working Out Minute Better Body Workout WorkoutsAdvanced General Conditioning Minute Upper/Lower Body Frequency 4 Days Per Week M-T-TH-F Body Building Frequency 3 Days On, 1 Day Off Circuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per Week True Aerobic Circuit Training Strength Training Frequency 3 Days Per Week M-W-F Time About 45-60 Minutes Exercises Revolutionary Way to Exercise Adjustable Arm Position Success Tips Chest Exercises Adjustable Arm Position Decline Chest Fly Muscles worked Removed 45º Chest Exercises Chest Exercises Chest Exercises Chest Exercises Shoulder Exercises Variation Shoulder Extension elbows stabilized Muscles worked Scapular Protraction elbows stabilized Muscles worked Rear Deltoids Middle Deltoids Trapezius Rhomboids Scapular Retraction Muscles worked Removed Deltoids. Also ankles, knees, hips and core in stabilization Shoulder Exercises Subscapularis Superior fibers Pectoralis Major Posterior Deltoid Teres minor Infra- spinatus Back Exercises Lying Lat Fly Muscles worked Stiff Arm Pulldown Muscles worked Long Hand Grips Back Exercises Seated Low Back Extension Lying Shoulder Pullover Muscles worked Variation Arm Exercises Lying Triceps Press Elbow extension Cross Triceps Extension Rope Pushdowns Elbow extension Muscles worked Biceps Seated Biceps Curl Flexion in supination Muscles worked Preacher Curl Elbow Flexion in supination Muscles worked Tricep Kickback Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles worked Biceps, Flexor Digitorum, Flexor Carpi Radialis Seated Wrist Curl Wrist Flexion Muscles worked Abdominal Exercises Kneeling Low to High Trunk Rotation Muscles worked Reverse Crunch Spinal Flexion Muscles worked 45˚ incline Leg Exercises Lying Leg Extension Muscles worked Standing Leg Kickback Hip and Knee Extension Muscles worked Ankle Eversion Muscles worked Variations Standing Hip Flexion Muscles worked Standing Hip Internal Rotation Muscles worked Variation Calf Raise Muscles worked Page Muscle Chart Exercise Log NOW Introduction Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Circumference of Body Parts Body WeightMeasurements Women Measure Women Measure Suprailium, Triceps, and Thigh Skinfold MeasurementsMen Measure Chest, Abdomen and Thigh Optional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Age in Years Female Male Determining Your Body FatTo Use The Nomogram Percent Body-Fat For Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before After Difference Guidelines Week 3&4 Guidelines Week 1&2Guidelines Week 5&6 Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Avoid Too Much Stress Superhydrate Your System Eating Plan Week 5 Eating Plan US Measurements Cereal Eating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? 100 Adhere to a carbohydrate-rich, moderate-calorie eating plan Limited Warranty Week Satisfaction Guarantee Bowflex Revolution Warranty Registration Card IMPORTANT! Mail Within 30 Days of Purchase Bowflex Revolution SE Nautilus Drive Vancouver, WA Offices in the United States

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