Contents
Fitness Guide
Product Specifications
Important Safety Instructions
Safety Precautions
Safety Warning Labels
Safety Warning Labels
Bowflex Revolution Parts Reference Guide
Getting to Know Your Bowflex Revolution Home Gym
SpiraFlex Resistance
Using Your Bowflex Revolution Home Gym
Adjusting and Understanding Resistance
Attaching SpiraFlex Resistance Packs
Preparing for Use
Preparing for Use, Storing, and Moving
Preventative Maintenance
Maintenance
Adjusting Cable Tension
Cable Hookup for Leg Exercises
Cable Hookup for Leg Press Exercises
Storing Leg Press Cables
Storing Leg Extension Cables
Hand Grips
Attaching Hand Grips and Foot Harnesses
Leg Press Plate
Attaching Accessories, Benches, and Seats
Leg Press Seatback
Multi-Position Bench
Preacher Curl
Companion Equipment
Bowflex Revolution Accessory Rack ordered separately
Defining Your Goals
Designing Your Own Program
Reaching Your Goals
Working Out
Exercising Properly
Advanced General Conditioning
Workouts
Minute Better Body Workout
Frequency 4 Days Per Week M-T-TH-F
Minute Upper/Lower Body
Frequency 3 Days On, 1 Day Off
Body Building
Frequency 2-3 Times Per Week
Circuit Training Anaerobic/Cardiovascular
True Aerobic Circuit Training
Frequency 3 Days Per Week M-W-F Time About 45-60 Minutes
Strength Training
Revolutionary Way to Exercise
Exercises
Chest Exercises
Adjustable Arm Position Success Tips
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
Bowflex Body Leanness Program
Introduction
Personal Guarantee From Dr. Ellington Darden
Women Measure
Body Weight
Measurements
Circumference of Body Parts
Men Measure Chest, Abdomen and Thigh
Skinfold Measurements
Women Measure Suprailium, Triceps, and Thigh
Women Men
Using Calipers When Measuring Skinfolds
Optional Picture Taking
Percent Body-Fat
Determining Your Body Fat
To Use The Nomogram
Age in Years Female Male
Enter Your Information Here Pounds or Kilograms
Calculating Lean Body Mass
For Example
Measurements Before After Difference
Your Results Summary Sheet
Guidelines Week 5&6
Guidelines Week 1&2
Guidelines Week 3&4
Avoid Too Much Stress
Eating Guidelines
Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan
Keep Menus Simple and Food Substitutions to a Minimum
Superhydrate Your System
Week 5
Eating Plan
Cereal
Eating Plan US Measurements
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
Week Satisfaction Guarantee
Limited Warranty
IMPORTANT! Mail Within 30 Days of Purchase
Bowflex Revolution Warranty Registration Card
Bowflex Revolution SE Nautilus Drive Vancouver, WA
Offices in the United States
Teres Major