Owners Manual
Page 2
... Your Bowflex® Motivator® 2 Safety Warning Labels 2 Get To Know Your Bowflex® Motivator® 2 Home Gym 4 How to Use Your Bowflex® Motivator® 2 Home Gym 5 The Bowflex® Body Leanness Program By Ellington Darden, Ph.D. 9 Define Your Goals 29 Warm Up / Cool Down Aerobic Rowing 31 Chest... Extension 42 Pulldowns 43 Narrow Pulldowns with Hand Grips 43 Lying Lat Fly 44 Lying Narrow Lat Pulldowns 44 Seated Lat Rows 45 Arm Exercises: Triceps Pushdown 45 French Press 46 Lying Triceps Extension 46 Cross Triceps Extension 47 Lying 45°...
... Your Bowflex® Motivator® 2 Safety Warning Labels 2 Get To Know Your Bowflex® Motivator® 2 Home Gym 4 How to Use Your Bowflex® Motivator® 2 Home Gym 5 The Bowflex® Body Leanness Program By Ellington Darden, Ph.D. 9 Define Your Goals 29 Warm Up / Cool Down Aerobic Rowing 31 Chest... Extension 42 Pulldowns 43 Narrow Pulldowns with Hand Grips 43 Lying Lat Fly 44 Lying Narrow Lat Pulldowns 44 Seated Lat Rows 45 Arm Exercises: Triceps Pushdown 45 French Press 46 Lying Triceps Extension 46 Cross Triceps Extension 47 Lying 45°...
Owners Manual
Page 8
... Get To Know Your Bowflex® Motivator® 2 Home Gym Storing Your Bowflex® Motivator® 2 Home Gym Folding your Bowflex® Motivator® 2 home gym for most exercises. Do not use . If you have any questions regarding your machine for Aerobic Rowing. Flat Bench: The Flat... bench position is performed. Maintenance and Care of the three locking holes on the long portion and pull away from the Seat...
... Get To Know Your Bowflex® Motivator® 2 Home Gym Storing Your Bowflex® Motivator® 2 Home Gym Folding your Bowflex® Motivator® 2 home gym for most exercises. Do not use . If you have any questions regarding your machine for Aerobic Rowing. Flat Bench: The Flat... bench position is performed. Maintenance and Care of the three locking holes on the long portion and pull away from the Seat...
Owners Manual
Page 20
...The style of performance is very important. Perform each workout three days a week. Exercise Leg Extension Bench Press Lying Biceps Curl Seated Shoulder Press Rear Deltoid Rows* Seated Triceps Extension Seated Abdominal Crunch Sets 1 1 1 1 1 1 1 Reps 8-12 8-12 8-12 8-12 8-12 8-12 8-12 GUIDELINES Week 5&6 ...Keep the time between exercises to a minimum, no longer than 30 minutes to 12 repetitions. The movement for the upright Row exercise. 18 The Bowflex® Body Leanness Program The movement for each repetition should be 4 seconds in the positive phase and 4 seconds ...
...The style of performance is very important. Perform each workout three days a week. Exercise Leg Extension Bench Press Lying Biceps Curl Seated Shoulder Press Rear Deltoid Rows* Seated Triceps Extension Seated Abdominal Crunch Sets 1 1 1 1 1 1 1 Reps 8-12 8-12 8-12 8-12 8-12 8-12 8-12 GUIDELINES Week 5&6 ...Keep the time between exercises to a minimum, no longer than 30 minutes to 12 repetitions. The movement for the upright Row exercise. 18 The Bowflex® Body Leanness Program The movement for each repetition should be 4 seconds in the positive phase and 4 seconds ...
Owners Manual
Page 29
... You can eat even more than those listed in your goals. Shoulder Pullover 7. Leg Curl 2. Rear Deltoid Row 6. Be consistent with 2000 calories per day. Instead of your Bowflex® routines. If your body weight keeps going down, raise the calories by 100. That level is to...are two sample routines. Abdominal Crunch Look in the Bowflex® eating plan. Seated Shoulder Press 5. What do I wanted to 300 calories if you're a woman, or 500 calories if you 're a man? You may well exceed your Bowflex® Motivator® 2 Home Gym Owner's Manual for 12 ...
... You can eat even more than those listed in your goals. Shoulder Pullover 7. Leg Curl 2. Rear Deltoid Row 6. Be consistent with 2000 calories per day. Instead of your Bowflex® routines. If your body weight keeps going down, raise the calories by 100. That level is to...are two sample routines. Abdominal Crunch Look in the Bowflex® eating plan. Seated Shoulder Press 5. What do I wanted to 300 calories if you're a woman, or 500 calories if you 're a man? You may well exceed your Bowflex® Motivator® 2 Home Gym Owner's Manual for 12 ...
Owners Manual
Page 33
... You may hold onto the Leg Press Belt to do it . Warm Up / Cool Down Aerobic Rowing - Keep chest lifted. • Bend from the hip during the actual performance is the ... the level of air flow relative to sit and relax, so that you can focus on the Bowflex® Motivator® 2 home gym. This is to exertion. Cooling Down 2) Allow breathing to gradually move...Maintain good spinal alignment. Do not exaggerate breathing. START • Remove the Bench and place the Seat in your mind's eye. Define Your Goals Working Out Breathing A workout begins in Free Sliding ...
... You may hold onto the Leg Press Belt to do it . Warm Up / Cool Down Aerobic Rowing - Keep chest lifted. • Bend from the hip during the actual performance is the ... the level of air flow relative to sit and relax, so that you can focus on the Bowflex® Motivator® 2 home gym. This is to exertion. Cooling Down 2) Allow breathing to gradually move...Maintain good spinal alignment. Do not exaggerate breathing. START • Remove the Bench and place the Seat in your mind's eye. Define Your Goals Working Out Breathing A workout begins in Free Sliding ...
Owners Manual
Page 37
...Keep knees bent and feet on the bench facing Power Rod® unit. • Grasp the Hand Grips. Teres Major; Shoulder Exercises Rear Deltoid Rows - Standing Lateral Shoulder Raise - Shoulder Extension (elbow stabilized) Muscles worked: Middle Deltoids; START FINISH START • Remove the bench and stand ... arms upward or move your elbows outwards and backwards, keeping a 70-90° angle between your feet on the platform, straddling the seat rail and facing the Power Rod® unit. • Grasp the Hand Grips, palms facing each other. • Align your shoulders...
...Keep knees bent and feet on the bench facing Power Rod® unit. • Grasp the Hand Grips. Teres Major; Shoulder Exercises Rear Deltoid Rows - Standing Lateral Shoulder Raise - Shoulder Extension (elbow stabilized) Muscles worked: Middle Deltoids; START FINISH START • Remove the bench and stand ... arms upward or move your elbows outwards and backwards, keeping a 70-90° angle between your feet on the platform, straddling the seat rail and facing the Power Rod® unit. • Grasp the Hand Grips, palms facing each other. • Align your shoulders...
Owners Manual
Page 47
... maintain spinal alignment. • Release your shoulder blades at rib level. • Bend over slightly from hips, shoulders directly over hands. START • Straddle the Seat Rail, facing the Power Rod® unit. • Grasp the Bent Lat Bar, palms facing down. • Stand approximately 2-3 feet or .6-.9 m from Lat Tower (adjust... throughout the exercise, using controlled motion. Arm Exercises Muscles worked: Triceps Bench Position: Removed Accessory: Bent Lat Bar Pulleys: Lat Tower Triceps Pushdown - Back Exercises Seated Lat Rows - Teres Major; Back Exercises 45
... maintain spinal alignment. • Release your shoulder blades at rib level. • Bend over slightly from hips, shoulders directly over hands. START • Straddle the Seat Rail, facing the Power Rod® unit. • Grasp the Bent Lat Bar, palms facing down. • Stand approximately 2-3 feet or .6-.9 m from Lat Tower (adjust... throughout the exercise, using controlled motion. Arm Exercises Muscles worked: Triceps Bench Position: Removed Accessory: Bent Lat Bar Pulleys: Lat Tower Triceps Pushdown - Back Exercises Seated Lat Rows - Teres Major; Back Exercises 45