Bowflex Motivator | Bowflex Strength Training System specs

This manual is written and designed by industry professionals. If you have any questions regarding your Bowflex® Home Gym or any instructions found in this manual please call 1-800-269-3539 for assistance.

©2005 All Rights Reserved, Nautilus Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA. 98683. U.S. Patent numbers 4620704, 4725057, and 4756527. Other foreign and domestic patentes pending. Bowflex and the Bowflex logo are registered trademarks of Nautilus, Inc.

BOWFLEX ® MOTIVATOR®

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Bowflex Strength Training System manual Bowflex Motivator

Contents

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