Getting To Know Your Machine | Bowflex Strength Training System

Getting To Know	1
Getting To Know
Your Machine

CONGRATULATIONS on your commitment to fitness! By choosing Bowflex® to be your partner in your quest for fitness, you’ve chosen a machine that can deliver on its promises!

The resistance and aerobic training that can be performed on the Bowflex® Home Gym is unmatched by any other single piece of home fitness equipment available. You have definitely made the right decision!

In this owner’s manual you will find detailed information on a wide variety of exercises, and workout programs.

Please take your time to read through the entire manual

Rod Caps

Cable

Pulley Frame

Pulley

Hand Grip

Standing

Platform

before attempting to use your Bowflex® Home Gym. It is important that you understand how to properly perform each exercise before you attempt to perform the exercise with the Power Rod® Resistance attached to the cables.

With all of the fitness choices available today, we understand that choosing a piece of equipment can be very confusing. Everyone at Nautilus, Inc. would like to thank you for your trust and your confidence in our product. Bowflex® Home Gym is as good as we say it is, and you’re just about to prove it to yourself.

Again, thank you for choosing Bowflex®.

Power Rods®

Cable Hook

Rod Box

Vertical Main

Frame

Bench

Seat

Seat Rail

Bench Legs

THE BOWFLEX® MOTIVATOR®

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Bowflex Strength Training System Getting To Know Your Machine, Rod Caps Cable Pulley Frame Hand Grip Standing Platform

Contents

Fitness Table Of Contents Rod Caps Cable Pulley Frame Hand Grip Standing Platform Getting To Know Your Machine Machine Using YourPower Rod Resistance Adjusting Understanding Resistance Position Using Your MachineWorkout Bench Mounting The Incline Bench Bowflex Home Gym Leg Extension / Leg Curl Attachment Maintenance & CareSafety Optional Equipment For Your Safety Please Follow These Instructions Defining Your Goals Designing Your Own Program Reaching Your Goals Performing Your Routine Working Out Cool DownWarming Up Breathing Advanced General Conditioning WorkoutsMinute Better Body Workout Frequency 3 Days PER Week M-W-F Time about 20 Minutes Frequency 4 Days PER Week M-T-Th-F Time about 20 Minutes Minute UPPER/LOWER Body Body Building Frequency 3 Days ON, 1 DAY OFF Time about 45-60 MinutesDAY Frequency 2-3 Times PER Week Time about 20-45 Minutes Circuit Training ANAEROBIC/CARDIOVASCULAR Frequency 2-3 Times PER Week Time about 20-60 Minutes True Aerobic Circuit Training Frequency 3 Days PER Week M-W-F Time about 45-60 Minutes Strength Training Key points Chest ExercisesStarting position Motion Start ONE ARM Seated FLYAction Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Depression Scapular Protraction elbows stabilized Shoulder Exercises Back Exercises Lying LAT Pulldowns ModifiedFunctional LOW Back Extension Seated with hip extension Start Back Exercises Back Exercises Scapular Retraction Arm Exercises Lying Triceps Extension Elbow Extension Triceps Kickback Cross Triceps Extension Seated Triceps Extension Elbow Extension Seated position Standing Wrist Curl Seated Wrist Extension Seated Wrist Curl Wrist Flexion Move slowly and never relax the wrist Standing Wrist Extension Abdominal Crunch Spinal Flexion Abdominal Exercises Seated Resisted Oblique Abdominal Crunch Spinal Seated Resisted Abdominal Crunch Spinal Flexion Trunk Rotation Leg Exercises Squat with Lat Tower Lying Prone LEG Curl Knee Flexion Standing HIP Extension Knee flexed Standing HIP Abduction Lying LEG Extension Standing HIP Extension Knee stabilized Seated HIP Adduction 120 Exercise Log Muscle Chart Bowflex Motivator