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Bowflex
RevolutionXP manual
Models:
RevolutionXP
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100 pages
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Specifications
Install
Muscle Chart
Warranty
Maintenance
Adjusting Cable Tension
Safety Precautions
Safety
Attaching Accessories
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Contents
Bowflex Revolution XP
Fitness Guide
Product Specifications
Safety Precautions
Important Safety Instructions
Safety Warning Labels
Safety Warning Labels
Getting to Know Your Bowflex Revolution XP Home Gym
Bowflex Revolution XP Parts Reference Guide
SpiraFlex Resistance
Using Your Bowflex Revolution XP Home Gym
Adjusting And Understanding Resistance
Attaching SpiraFlex Resistance Packs
Preparing for Use, Storing, and Moving
Preparing for Use
Maintenance
Preventative Maintenance
Adjusting Cable Tension
Cable Routing and Storage
Squat Frame Pulley Cables
Attaching Accessories
Hand Grips
Installing the Seat and Attachments
Seat and Back Pad with Locking Pin
Leg Extension
Installing Attachments
Safety precautions
Bowflex Revolution XP Accessory Rack ordered separately
Companion Equipment
Defining Your Goals
Reaching Your Goals
Designing Your Own Program
Exercising Properly
Working Out
Advanced General Conditioning
Workouts
Minute Better Body Workout
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
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
Hand Grips
Chest Exercises
Adjustable Arm Position
Chest Exercises
Chest Exercises
Standing-facing outward. Seat re- moved
Chest Exercises
Shoulder Exercises
Bent Rear Delt Row Muscles worked
Rear Deltoids Middle Deltoids Trapezius Rhomboids
Front Deltoids Upper Trapezius Triceps
Middle Deltoids Supraspinatus Upper Trapezius
Shoulder Extension elbows stabilized Muscles worked
Scapular Protraction elbows stabilized Muscles worked
Shoulder Rotator Cuff Internal Rotation Muscles worked
Scapular Retraction Muscles worked
Subscapularis Middle\Inferior fibers Pectoralis Major
Posterior Deltoid, Teres minor, Infra- spinatus
Back Exercises
Startfinish
Stiff Arm Pulldown Muscles worked
Start Finish
Adjustable Arm Position Success Tips
Arm Exercises
Triceps Extension Elbow Extension overhead Muscles worked
Rope Pushdown Elbow Extension Muscles worked
Start Finish
Brachioradialis Biceps
Reverse Curl Elbow Flexion in pronation Muscles worked
Wrist Extension Muscles worked
Resisted Dip Elbow Extension Muscles worked
Upper Body Opposition Push-Pull Muscles worked
Adjustable Arm Position Success Tips
Abdominal Exercises
Standing Oblique Abdominal Crunch Muscles worked
Kneeling Low to High Trunk Rotation Muscles worked
Leg Exercises
Gastrocnemius Soleus
Standing Hip Extension knee flexed Muscles worked
Standing Hip Abduction Muscles worked
Hip Flexion with Knee Flexion Muscles worked
Stiff Leg Dead Lift Muscles worked
Standing Hip Internal Rotation Muscles worked
Lying Hip Internal Rotation Muscles worked
Standing Single Leg Curl Knee Flexion Muscles worked
Muscle Chart
Page
Exercise Log
Page
NOW
Introduction
The Bowflex Body Leanness Program
Personal Guarantee From Dr. Ellington Darden
Circumference of Body Parts
Measurements
Body Weight
Women Measure
Men Measure Chest, Abdomen and Thigh
Skinfold Measurements
Women Measure Suprailium, Triceps, and Thigh
Women Men
Using Calipers When Measuring Skinfolds
Optional Picture Taking
Age in Years Female Male
Determining Your Body Fat
To Use The Nomogram
Percent Body-Fat
Enter Your Information Here Pounds or Kilograms
Calculating Lean Body Mass
For Example
Your Results Summary Sheet
Measurements Before After Difference
Guidelines Week 5&6
Guidelines Week 1&2
Guidelines Week 3&4
Avoid Too Much Stress
Eating Guidelines
Keep Menus Simple and Food Substitutions to a Minimum
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?
Page
Eat smaller meals more frequently
Limited Warranty
Week Satisfaction Guarantee
Bowflex Revolution XP Warranty Registration Card
IMPORTANT! Mail Within 30 Days of Purchase
Please fold over and tape before mailing
Offices in the United States