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Bowflex Strength Training System - page 1
& O wner ’s Manual Fitness Guide W ritten By: T om Purvis, Registered Physical Therapist, Certified Str ength Conditioning Specialist, and Head T rainer for the National Academy of Sports Medicine. B O W F L E X I T N E S S F ® Str ength T raining Systems B O W F L E X M O T I V A T O R ® ® FOR ALL MOTIV A TOR MODELS ...
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T able Of Contents Getting T o Know Y our Machine 1 Using Y our Machine 2 Optional Equipment 4 W arning 5 Defining Y our Goals 6 W orking Out 8 The W orkouts: The 20 Minute Better Body W orkout 9 Advanced General Conditioning 9 20 Minute Upper / Lower Body 10 Body Building 1 1 Circuit T raining Anaerobic / Cardiovascular 12 T rue Aer obic Circuit T ...
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CONGRA TULA TIONS 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 r esistance and aer obic training that can be performed on the Bowflex ® Home Gym is unmatched by any other single piece of home fitness equipment available. Y ou have ...
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Bowflex Strength Training System - page 4
Power Rod ® Resistance Power Rod ® units are made fr om a special composite material. Y our rods are sheathed with a protective black rubber coating. Each rod is marked with its weight rating on the “Rod Cap”. Adjusting And Understanding The Resistance The standar d Bowflex comes with 210 pounds of r esistance (one pair of 5 pound rods, two p ...
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Bowflex Strength Training System - page 5
The W orkout Bench Y our Bowflex ® Home Gym has thr ee dif fer ent bench positions. T o adjust the bench simply remove the bench seat pin and move bench to the desired position. Replace the pin and threaded knob when finished. Mounting The Incline Bench Sit on bench and reach back, one arm at a time, grasping hand grips KEEPING HANDS DOWN AND P AL ...
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Bowflex Strength Training System - page 6
Ankle Cuf f : The ankle cuf f fits snugly around your ankle and secures with a standar d “hook & loop” set up. Attach the cable snap to the D-Ring on the cuf f. Folding & Moving Y our Bowflex ® Home Gym: Folding and moving your Bowflex ® Home Gym is easy . Follow the simple steps below to fold your Bowflex ® Home Gym. 1) Unscrew the ...
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Bowflex Strength Training System - page 7
W ARNING! Before beginning any exercise program con- sult your physician or health care profession- al. Only he or she can determine the exercise program that is appropriate for your particu- lar age and condition. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the exercise and consult your physician ...
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Bowflex Strength Training System - page 8
Defining Y our Goals Y our body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. Here are some fitness components that will help you define your goals and choose your fit- ness pr ogram. Muscle Strength is the maximum force that you can exert against r esistance at one time. Y our muscle ...
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Bowflex Strength Training System - page 9
Cardiovascular Endurance is the ability of the heart and lungs to supply oxygen and nutrients to exer cising muscles over an extended period of time. It comes into play when you jog a mile or ride a bike. It is a critical component of overall fitness and health. Any exercise program must be supplemented with cardiovascular training, such as rowing ...
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Bowflex Strength Training System - page 10
W orking Out A workout begins in your minds eye. W ith concentration and visualization you can approach your workout with a positive, constructive attitude. A good pr e-workout mental r outine is to sit and relax, so that you can focus on what you are about to do and think about achieving your end goal. W arming Up W e recommend that you warm up by ...
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20 MINUTE BETTER BODY WORKOUT FREQUENCY : 3 DA YS PER WEEK (M-W -F) TIME: ABOUT 20 MINUTES Start by performing one set of each exercise. W arm up with a light resistance that you can perform easily for 5 -10 reps without fatiguing. Focus on practicing and learning your technique befor e increasing the resistance. Then move to a mor e challenging re ...
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Bowflex Strength Training System - page 12
Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Rows Rear Deltoid Rows Biceps Curl French Press Sets 1-3 1-3 1-3 1-3 1-3 Reps 12-15 12-15 12-15 12-15 12-15 20 MINUTE UPPER/LOWER BODY FREQUENCY : 4 DA YS PER WEEK (M-T -Th-F) TIME: ABOUT 20 MINUTES This program pr ovides you with a quick and effective workout that combines muscle ...
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BODY BUILDING FREQUENCY : 3 DA YS ON, 1 DA Y OFF TIME: ABOUT 45-60 MINUTES Body building requir es focused concentration and dedication to training, as well as proper eating habits. T rain each muscle gr oup to failure befor e moving on to the next exercise. Do not neglect any muscle group. If needed, include an aer obic activity to increase your c ...
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CIRCUIT TRAINING - ANAEROBIC/CARDIOV ASCULAR FREQUENCY : 2-3 TIMES PER WEEK TIME: ABOUT 20-45 MINUTES Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to ...
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TRUE AEROBIC CIRCUIT TRAINING FREQUENCY : 2-3 TIMES PER WEEK TIME: ABOUT 20-60 MINUTES Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to an aerobic exercise between each set you are increasing your aer obic capacity , endurance and burning fat ...
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STRENGTH TRAINING FREQUENCY : 3 DA YS PER WEEK (M-W -F) TIME: ABOUT 45-60 MINUTES This program is designed to emphasize overall strength development. This is an advanced r outine to be used only after you have progr essed from the advanced general conditioning routine and only after you have perfected your exercise techniques. W ork each set to nea ...
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Bowflex Strength Training System - page 17
Chest Exercises 15 CHEST FL Y - Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: This exer cise emphasizes the chest muscles (pectoralis major), also involving the front shoulder muscles (anterior deltoid). Starting position: •Seated in the 45 degree position, reach straight behind your body , grasp the handles, and bend your elbo ...
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ONE ARM SEA TED FL Y - Horizontal Adduction (elbow stabilized) Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), also involving the front shoulder muscles (anterior deltoid). Starting position: •Sit on the bench with one side toward the power rods. Maintain good spinal alignment. •Grasp the handle nearest you. •Di ...
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Chest Exercises FINISH ST AR T 17 INCLINE BENCH PRESS - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: This exer cise emphasizes the chest muscles (pectoralis major), especially the upper portion. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located o ...
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FINISH ST AR T Shoulder Exercises 18 FINISH ST AR T REAR DEL TOID ROWS - Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: This exercise emphasizes the back portion of the shoulder muscles ( the r ear deltoids, as well as the rear portion of the middle deltoids). Starting position: •Sit on the bench facing the power rods, knees be ...
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SEA TED SHOULDER PRESS - Shoulder Adduction (and elbow extension) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids), the upper back muscles (upper trapezius), and the triceps muscles located on the backs of the upper arms. Starting position: •Sit on ...
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FINISH ST AR T FINISH ST AR T Shoulder Exercises 20 SHOULDER EXTENSION (elbows stabilized) Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between your shoulder blades (middle trapezius and r homboid mus- cles). The triceps muscles, located on the back of ...
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SCAPULAR DEPRESSION Muscles worked: This exercise develops your lower trapezius muscles, which are stabilizing and moving your shoulder blades. This motion of scapula depression is very important in posture as well as when using the arms to raise from a chair , and it is also involved in overhead pulling exercises. Starting position: •W ith the b ...
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22 L YING FRONT SHOULDER RAISE - Shoulder Flexion (elbow stabilized) Muscles worked: This exer cise emphasizes the front portion of the shoulder muscles (fr ont deltoids as well as the front part of the middle deltoids). Starting position: •Sit on the bench facing the power rods, knees bent and feet flat on the platform. •Grasp the handles, wit ...
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Back Exercises FINISH ST AR T FINISH ST AR T L YING LA T PULLDOWNS - Modified Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear del- toid which make up the large pulling muscles of your upper back and eliminates the biceps from the movement. Starting position: •Lie on your back on the bench, head towar d the powe ...
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WIDE PULLDOWNS with the Lat T ower - Shoulder Adduction (with elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back. It also involves the muscles on the front of your upper arms (the biceps group) which are responsible for bending your el ...
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REVERSE GRIP PULLDOWNS with the Lat T ower - Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back. It also involves the muscles on the front of your upper arms (the biceps group) which are responsible for bending ...
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Bowflex Strength Training System - page 28
SEA TED LA T ROWS - Shoulder Extension (and elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your upper back. The biceps muscles on the fr ont of the upper arm are also involved in this movement. Starting position: •Sit on the bench facing ...
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STIFF-ARM PULLDOWN with Lat T ower - Shoulder Extension (elbow stabilized) Muscles worked: This exer cise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between the lower part of your shoulder blades (lower trapezius muscles). The triceps muscles, located on the back of the upper arms ...
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TRICEPS PUSHDOWN with Lat T ower - Elbow Extension Muscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arms. These muscles ar e responsible for straightening your arm and assist in any upper body pushing or pressing motion. Starting position: •Remove (or straddle) the bench and stand facing the power rod ...
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L YING TRICEPS EXTENSION - Elbow Extension Muscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arms. Starting position: •Lie on your back with your head toward the power rods, knees bent and your feet flat on the floor . •Reach overhead and grasp the handles, palms facing towards the ceiling. •Straig ...
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TRICEPS KICKBACK Muscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arm. Starting position: •Straddle the bench facing the power r ods, bend forward at the hips (not the waist) unit the torso is parallel to the bench, keeping your chest lifted and maintaining a very slight ar ch in your lower back. •S ...
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Bowflex Strength Training System - page 33
SEA TED TRICEPS EXTENSION - Elbow Extension Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. Starting position: •Seated in the 45 degree position, reach straight behind your body , grasp the handles, and bend your elbows until your hands are near your chest and your palms are facing towar ds the ...
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Bowflex Strength Training System - page 34
Arm Exercises FINISH ST AR T FINISH ST AR T CONCENTRA TION BICEPS CURL - Elbow Flexion (in supination) Muscles worked: This exercise emphasizes the biceps muscles which are located on the front of your upper arms and are primarily responsible for bending your elbows. Starting position: •Stand, one foot on the platform, one foot on the floor , and ...
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Bowflex Strength Training System - page 35
SEA TED WRIST EXTENSION Muscles works: This exercise develops the back and top parts of your forearms and is critical in helping to prevent injuries like tennis elbow . Starting position: •Sit facing the power rods with your knees bent and feet flat on the bench. •Grasp the handles with your palms facing down and rest your mid-forearms on your ...
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REVERSE CURL - Elbow Flexion (in pronation) Muscles worked: This exercise emphasizes the deep arm muscle (brachialis) while involving the front forearm muscle (brachioradialis) and the biceps as well. Starting position: •Remove the bench and stand on the platform facing the power rods. •Bend down and grasp the handles with your palms facing bac ...
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Bowflex Strength Training System - page 37
ST ANDING WRIST EXTENSION Muscles worked: This exercise emphasizes the back and top parts of your forearms. It also isometrically challenges your deep biceps muscles (brachialis), located on the front part of your upper arms. Starting position: •Remove the bench and stand on the platform facing the power rods. •Bend down and grasp the handles w ...
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Bowflex Strength Training System - page 38
REVERSE CRUNCH - Spinal Flexion Muscles worked: This exercise works your entire abdominal area including your upper and lower front abs (rectus abdominus) and your side abs (obliques). Starting position: •W ith the bench in the flat position, lie on your back with your head toward the power rods. •Bend your knees fully . •Bend at the hips bas ...
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Bowflex Strength Training System - page 39
SEA TED (RESISTED) ABDOMINAL CRUNCH - Spinal Flexion Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (r ectus abdominus) and the side abs (obliques). Starting position: •While seated in the 45 degree position, grasp both handles drawing them over the shoulders and resting the handles on the ches ...
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Bowflex Strength Training System - page 40
TRUNK ROT A TION Muscles worked: This exercise involves most of the trunk muscles. It does not “spot reduce” or eliminate “love handles”. It should be noted that rotation is more limited in the spine than most people realize and should be performed with minimal resistance, and always in proper alignment. Starting position: •Sitting sidewa ...
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Bowflex Strength Training System - page 41
FINISH ST AR T FINISH ST AR T Leg Exercises LEG EXTENSION with attachment Muscles worked: This exercise emphasizes the muscles on the front of the upper thigh (quadriceps muscle group) which are r esponsible for straightening your leg against resistance. This powerful muscle group helps to provide stability for the knee joint and is essential for p ...
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Bowflex Strength Training System - page 42
SQUA T - with Lat T ower Muscles worked: This exercise strengthens and develops virtually all the muscles of your legs and buttocks area (gluteus maximus). Remember , there is no such thing as “spot reduction”. Do not do this exercise if you believe it will remove fat from this area. Do it to strengthen and build these muscles. Starting positio ...
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Bowflex Strength Training System - page 43
ST ANDING HIP EXTENSION (Knee flexed) Muscles worked: This exercise str engthens and develops the muscles of your buttocks area (gluteus maximus). Remember , there is no such thing as “spot reduction”. Do not do this exercise if you believe it will remove fat from this area. Do it to strengthen and build these muscles. Starting position: •Rem ...
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Bowflex Strength Training System - page 44
L YING LEG EXTENSION Muscles worked: This exercise allows you to strengthen and develop the front part of your upper thighs (quadriceps muscle groups), helping to increase your muscular stability at the knee joints. Starting position: •Sit on the bench facing the power rods and attach the cuf f to the corresponding ankle. •Lie back on the bench ...
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Bowflex Strength Training System - page 45
Leg Exercises FINISH ST AR T SEA TED HIP ADDUCTION Muscles worked: This exercise will not burn off fat fr om your inner thighs or make them smaller! There is no exercise that will burn fat from a specific area. This exercise will, however , strengthen the muscles on the insides of your thighs (adductor muscle groups). It also works the mus- cles on ...
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Bowflex Strength Training System - page 46
Exercise Log EXERCISE DA TE DA TE DA TE DA TE DA TE DA TE Please feel free to make copies of this chart to continue your exercise log. Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets ...
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Bowflex Strength Training System - page 47
Muscle Chart Sternocleidomastoid Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Brachioradialis Pronator T eres Flexor Carpi Radialis T ensor Fasciae Latae Iliopsoas Pectineus Rectus Femoris V astus Lateralis V astus Medialis Peroneus Longus Extensor Digitorum Longus T ibialis Anterior Posterior Deltoid Infrasp ...
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Bowflex Strength Training System - page 48
This manual is written and designed by industry professionals. If you have any questions regar ding 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., W orld Headquarters, 16400 SE Nautilus Drive, V ancouver , W A. 98683. U.S. Patent numbers 4620704 ...
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