Using Your Machine, Bench | Bowflex Strength Training System

	Using Your		3
	Using Your
	Machine
The Workout Bench		Mounting The Incline
The Workout Bench		Mounting The Incline
Your Bowflex® Home Gym has three different		Bench
bench positions. To adjust the bench simply		Sit on bench and
remove the bench seat pin and move bench		reach back, one arm
to the desired position. Replace the pin and		at a time, grasping
threaded knob when finished.		hand grips KEEPING
		HANDS DOWN AND
		PALMS UP. Curl your
		PALMS UP. Curl your
		hands up towards the
		front of your shoulders
		front of your shoulders
		AND turn your wrists
		so that your palms
	Position 1	now face away from
		you. The cables will
		you. The cables will
		now be over your
		now be over your
		elbow.

Position 2

Position 3

The Standing Platform

Your Bowflex® Home Gym has three standing platform positions available. Simply lift platform off machine to adjust positions. Platform locks in place when slots on platform sides fit over pre-placed pegs or J-hooks.

Image 5

Bowflex Strength Training System manual Using Your Machine, Workout Bench Mounting The Incline, Position

Contents

Fitness Table Of Contents Rod Caps Cable Pulley Frame Hand Grip Standing Platform Getting To Know Your Machine Power Rod Resistance Using YourAdjusting Understanding Resistance Machine Workout Bench Mounting The Incline Using Your MachineBench Position Safety Maintenance & CareOptional Equipment Bowflex Home Gym Leg Extension / Leg Curl Attachment For Your Safety Please Follow These Instructions Defining Your Goals Designing Your Own Program Reaching Your Goals Warming Up Working Out Cool DownBreathing Performing Your Routine Minute Better Body Workout WorkoutsFrequency 3 Days PER Week M-W-F Time about 20 Minutes Advanced General Conditioning Frequency 4 Days PER Week M-T-Th-F Time about 20 Minutes Minute UPPER/LOWER Body DAY Body BuildingFrequency 3 Days ON, 1 DAY OFF Time about 45-60 Minutes 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 Starting position Chest ExercisesMotion Key points Action StartONE ARM Seated FLY Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Depression Scapular Protraction elbows stabilized Shoulder Exercises Functional LOW Back Extension Seated with hip extension Back ExercisesLying LAT Pulldowns Modified 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