Owners Manual
Page 2
... Bench Press 21 Incline Bench Press 22 Seated Shoulder Press 22 Front Shoulder Raise 23 Crossover Seated Rear Deltiod Rows 23 Scapular Retraction 24 Narrow Pulldowns 24 Stiff Arm Pulldowns 25 Seated Lat Rows 25 Reverse Grip Pulldown 26 Seated Low Back Extension 26 Triceps Pushdown 27 Lying Triceps Extension 27 Standing............ 8 Safety 8 When You Are Not Using Your Home Gym 8 The Workout Bench 9 Maintenance and Care of Purchase To register your product warranty , go to: www.bowflex.com/register or call 1 (800) 605-3369. 2 Owner's Manual
... Bench Press 21 Incline Bench Press 22 Seated Shoulder Press 22 Front Shoulder Raise 23 Crossover Seated Rear Deltiod Rows 23 Scapular Retraction 24 Narrow Pulldowns 24 Stiff Arm Pulldowns 25 Seated Lat Rows 25 Reverse Grip Pulldown 26 Seated Low Back Extension 26 Triceps Pushdown 27 Lying Triceps Extension 27 Standing............ 8 Safety 8 When You Are Not Using Your Home Gym 8 The Workout Bench 9 Maintenance and Care of Purchase To register your product warranty , go to: www.bowflex.com/register or call 1 (800) 605-3369. 2 Owner's Manual
Owners Manual
Page 14
... of the above workout and are no more exercises. Body Part Chest Back Shoulders Arms Legs Trunk Exercise Sets Bench Press 1-2 Seated Lat Rows 1-2 Crossover Seated Rear Deltoid 1-2 Rows Standing Biceps Curl 1-2 Triceps Pushdown 1-2 Calf Raise 1-2 Leg Press 1-2 Trunk Rotation 1-2 Seated Abdominal Crunch 1-2 Reps 10-15 10-15 10-15 10-15...
... of the above workout and are no more exercises. Body Part Chest Back Shoulders Arms Legs Trunk Exercise Sets Bench Press 1-2 Seated Lat Rows 1-2 Crossover Seated Rear Deltoid 1-2 Rows Standing Biceps Curl 1-2 Triceps Pushdown 1-2 Calf Raise 1-2 Leg Press 1-2 Trunk Rotation 1-2 Seated Abdominal Crunch 1-2 Reps 10-15 10-15 10-15 10-15...
Owners Manual
Page 15
Days 2 & 4 Body Part Back Shoulders Arms Trunk Workouts Exercise Sets Seated Lat Rows 1-3 Stiff Arm Pulldowns 1-3 Crossover Seated Rear Deltoid 1-3 Row Standing Biceps Curl 1-3 Triceps Pushdown 1-3 Trunk Rotation 1-3 Seated Abdominal Crunch 1-3 Reps 10-12 10-12 10-12 10-12 10.... Rest only 20-30 seconds between sets. Days 1 & 3 Body Part Chest Back Shoulders Arms Exercise Sets Bench Press 1-3 Seated Lat Rows 1-3 Crossover Seated Rear Deltoid 1-3 Rows Standing Biceps Curl 1-3 Lying Triceps Extension 1-3 Reps 12-15 12-15 12-15 12-15 12-15 Days 2 & 4 Body Part ...
Days 2 & 4 Body Part Back Shoulders Arms Trunk Workouts Exercise Sets Seated Lat Rows 1-3 Stiff Arm Pulldowns 1-3 Crossover Seated Rear Deltoid 1-3 Row Standing Biceps Curl 1-3 Triceps Pushdown 1-3 Trunk Rotation 1-3 Seated Abdominal Crunch 1-3 Reps 10-12 10-12 10-12 10-12 10.... Rest only 20-30 seconds between sets. Days 1 & 3 Body Part Chest Back Shoulders Arms Exercise Sets Bench Press 1-3 Seated Lat Rows 1-3 Crossover Seated Rear Deltoid 1-3 Rows Standing Biceps Curl 1-3 Lying Triceps Extension 1-3 Reps 12-15 12-15 12-15 12-15 12-15 Days 2 & 4 Body Part ...
Owners Manual
Page 16
... 3 Body Part Chest Shoulders Exercise Sets Bench Press 2-4 Decline Bench Press 2-4 Seated Shoulder Press 2-4 Crossover Seated Rear Deltoid 2-4 Rows Front Shoulder Raise 2-4 Scapular Retraction 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Days 2 & 4 Body Part Back Arms Exercise Sets ...Seated Lat Rows 2-4 Reverse Grip Pulldowns 2-4 Standing Biceps Curl 2-4 Standing Wrist Curl 2-4 Triceps Pushdown 2-4 Lying Triceps Extension 2-4 Reps 8-12 8-12 8-12 8-12 ...
... 3 Body Part Chest Shoulders Exercise Sets Bench Press 2-4 Decline Bench Press 2-4 Seated Shoulder Press 2-4 Crossover Seated Rear Deltoid 2-4 Rows Front Shoulder Raise 2-4 Scapular Retraction 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Days 2 & 4 Body Part Back Arms Exercise Sets ...Seated Lat Rows 2-4 Reverse Grip Pulldowns 2-4 Standing Biceps Curl 2-4 Standing Wrist Curl 2-4 Triceps Pushdown 2-4 Lying Triceps Extension 2-4 Reps 8-12 8-12 8-12 8-12 ...
Owners Manual
Page 17
... the same circuit. Initially, start with Circuit 3. Days 1 & 3 Body Part Chest Legs Back Legs Trunk Exercise Bench Press Leg Press Seated Lat Rows Calf Raise Seated Abdominal Crunch Reps 8-12 8-12 8-12 8-12 8-12 Days 2 & 4 Body Part Shoulders Legs Back Trunk Arms Exercise Seated Shoulder... Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 Days 5 & 7 Body Part Shoulders Arms Legs Trunk Exercise Crossover Seated Rear Deltoid Rows Triceps Pushdown Calf Raise Trunk Rotation Reps 8-12 8-12 8-12 8-12 17 Owner's Manual Workouts Circuit Training - Then add an additional round of Circuit...
... the same circuit. Initially, start with Circuit 3. Days 1 & 3 Body Part Chest Legs Back Legs Trunk Exercise Bench Press Leg Press Seated Lat Rows Calf Raise Seated Abdominal Crunch Reps 8-12 8-12 8-12 8-12 8-12 Days 2 & 4 Body Part Shoulders Legs Back Trunk Arms Exercise Seated Shoulder... Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 Days 5 & 7 Body Part Shoulders Arms Legs Trunk Exercise Crossover Seated Rear Deltoid Rows Triceps Pushdown Calf Raise Trunk Rotation Reps 8-12 8-12 8-12 8-12 17 Owner's Manual Workouts Circuit Training - Then add an additional round of Circuit...
Owners Manual
Page 18
... Legs Aerobic Exercise Back Aerobic Exercise Legs Aerobic Exercise Trunk Aerobic Excercise Exercise Bench Press 30-60 Seconds Leg Press 30-60 Seconds Seated Lat Rows 30-60 Seconds Calf Raise 30-60 Seconds Seated Abdominal Crunch 30-60 Seconds Reps 8-12 8-12 8-12 8-12 8-12 Circuit 2 Body Part Shoulders Aerobic...
... Legs Aerobic Exercise Back Aerobic Exercise Legs Aerobic Exercise Trunk Aerobic Excercise Exercise Bench Press 30-60 Seconds Leg Press 30-60 Seconds Seated Lat Rows 30-60 Seconds Calf Raise 30-60 Seconds Seated Abdominal Crunch 30-60 Seconds Reps 8-12 8-12 8-12 8-12 8-12 Circuit 2 Body Part Shoulders Aerobic...
Owners Manual
Page 19
... 1 Body Part Chest Shoulders Exercise Sets Bench Press 2-4 Decline Bench Press 2-4 Seated Shoulder Press 2-4 Crossover Seated Rear Deltoid 2-4 Rows Front Shoulder Raise 2-4 Reps 5-8 5-8 5-8 5-8 5-8 Day 2 Body Part Back Arms Exercise Sets Reps Seated Lat Rows 2-4 5-8 Stiff Arm Pulldowns 2-4 5-8 Standing Biceps Curl 2-4 5-8 Standing Wrist Curl 2-4 5-8 Triceps Pushdown 2-4 5-8 Triceps Extension 2-4 5-8 Day 3 Body Part Legs Trunk...
... 1 Body Part Chest Shoulders Exercise Sets Bench Press 2-4 Decline Bench Press 2-4 Seated Shoulder Press 2-4 Crossover Seated Rear Deltoid 2-4 Rows Front Shoulder Raise 2-4 Reps 5-8 5-8 5-8 5-8 5-8 Day 2 Body Part Back Arms Exercise Sets Reps Seated Lat Rows 2-4 5-8 Stiff Arm Pulldowns 2-4 5-8 Standing Biceps Curl 2-4 5-8 Standing Wrist Curl 2-4 5-8 Triceps Pushdown 2-4 5-8 Triceps Extension 2-4 5-8 Day 3 Body Part Legs Trunk...
Owners Manual
Page 23
... on the bench to stabilize. • Keep your spine steady and tight. • Your arms may be moved alternately or together. Crossover Seated Rear Deltoid Rows Muscles Worked Rear and Middle Deltoids, Posterior, Rotator Cuff, Upper Latissimus, Teres Major, Trapezius, Rhomboids Machine Set-Up • Adjust to Flat Bench Back position...
... on the bench to stabilize. • Keep your spine steady and tight. • Your arms may be moved alternately or together. Crossover Seated Rear Deltoid Rows Muscles Worked Rear and Middle Deltoids, Posterior, Rotator Cuff, Upper Latissimus, Teres Major, Trapezius, Rhomboids Machine Set-Up • Adjust to Flat Bench Back position...
Owners Manual
Page 25
... spinal alignment. • Release your shoulder blades at the top of each rep. • Initiate each new rep by depressing your lower back. Seated Lat Rows - Shoulder Extension (and elbow flexion) Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • Adjust to Flat Bench Back position. •...
... spinal alignment. • Release your shoulder blades at the top of each rep. • Initiate each new rep by depressing your lower back. Seated Lat Rows - Shoulder Extension (and elbow flexion) Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • Adjust to Flat Bench Back position. •...