Owners Manual
Page 19
... are professionally designed and written to be dangerous. We recommend daily activity but so is easy, as long as walking, running, bicycling or rowing.
... are professionally designed and written to be dangerous. We recommend daily activity but so is easy, as long as walking, running, bicycling or rowing.
Owners Manual
Page 20
...and think about to warm up by doing strenuous resisted exercise. The workout portion of your particular goals. We recommend the rowing exercise for breathing: 1) Be cautious when you will probably hold your end goal. Performing Your Routine Remember, make sure to exertion. ... so that you can focus on what you warm up each muscle group before doing light stretching and performing light exercises on the Bowflex Revolution® XP home gym. Gradually reduce the level of the exercise routine is , quite simply, that blood does not accumulate in your...
...and think about to warm up by doing strenuous resisted exercise. The workout portion of your particular goals. We recommend the rowing exercise for breathing: 1) Be cautious when you will probably hold your end goal. Performing Your Routine Remember, make sure to exertion. ... so that you can focus on what you warm up each muscle group before doing light stretching and performing light exercises on the Bowflex Revolution® XP home gym. Gradually reduce the level of the exercise routine is , quite simply, that blood does not accumulate in your...
Owners Manual
Page 21
...on each rep. Body Part Chest Back Shoulders Arms Legs Trunk Exercise Bench Press Seated Lat Pulldown Crosssover Rear Deltoid Row Standing Biceps Curl Cross Triceps Extension Leg Extension Standing Single Leg Curl Standing Single Leg Calf Raise Standing Low Back ...12 1-3 10-12 1-3 10-12 1-3 10-12 Day 2 & 4 Body Part Back Shoulders Arms Trunk Exercise Sets Standing Lat Row 1-3 Stiff Arm Pulldown 1-3 Bent Rear Deltoid Row 1-3 Standing Biceps Curl 1-3 Reverse Grip Barbell Curl 1-3 Standing Low Back Extension 1-3 Standing Abdominal Crunch 1-3 Standing Single Arm/Single Leg...
...on each rep. Body Part Chest Back Shoulders Arms Legs Trunk Exercise Bench Press Seated Lat Pulldown Crosssover Rear Deltoid Row Standing Biceps Curl Cross Triceps Extension Leg Extension Standing Single Leg Curl Standing Single Leg Calf Raise Standing Low Back ...12 1-3 10-12 1-3 10-12 1-3 10-12 Day 2 & 4 Body Part Back Shoulders Arms Trunk Exercise Sets Standing Lat Row 1-3 Stiff Arm Pulldown 1-3 Bent Rear Deltoid Row 1-3 Standing Biceps Curl 1-3 Reverse Grip Barbell Curl 1-3 Standing Low Back Extension 1-3 Standing Abdominal Crunch 1-3 Standing Single Arm/Single Leg...
Owners Manual
Page 23
... the movement as proper eating habits. DAY 1 Body Part Chest Shoulders Exercise Sets Bench Press 2-4 Chest Fly 2-4 Seated Shoulder Press 2-4 Crossover Bent Rear Rear Deltoid Rows 2-4 Standing Lateral Raise 2-4 Shoulder Shrug 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 DAY 2 Body Part Back Arms Exercise Seated Lat Pulldown Narrow Pulldowns Standing Biceps...
... the movement as proper eating habits. DAY 1 Body Part Chest Shoulders Exercise Sets Bench Press 2-4 Chest Fly 2-4 Seated Shoulder Press 2-4 Crossover Bent Rear Rear Deltoid Rows 2-4 Standing Lateral Raise 2-4 Shoulder Shrug 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 DAY 2 Body Part Back Arms Exercise Seated Lat Pulldown Narrow Pulldowns Standing Biceps...
Owners Manual
Page 24
Repeat process with 5-15 minutes of rowing or some other aerobic exercise before starting your age. Do not let your heart rate exceed 220 minus your circuits. Perform each rep of each ... Part Shoulders Arms Legs Trunk Legs Exercise Seated Shoulder Press Leg Extension Seated Lat Pulldown Standing Low Back Extension Standing Biceps Curl Exercise Rear Deltoid Rows Cross Triceps Extensions Standing Single Leg Curl Seated Resisted Oblique Crunch Seated (Straight Leg) Calf Raise Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12...
Repeat process with 5-15 minutes of rowing or some other aerobic exercise before starting your age. Do not let your heart rate exceed 220 minus your circuits. Perform each rep of each ... Part Shoulders Arms Legs Trunk Legs Exercise Seated Shoulder Press Leg Extension Seated Lat Pulldown Standing Low Back Extension Standing Biceps Curl Exercise Rear Deltoid Rows Cross Triceps Extensions Standing Single Leg Curl Seated Resisted Oblique Crunch Seated (Straight Leg) Calf Raise Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12...
Owners Manual
Page 25
... Part Back Arms Body Part Legs Trunk Exercise Bench Press Chest Fly (wide pulley) Seated Shoulder Press Standing Lateral Raise Rear Deltoid Row Shoulder Shrug Exercise Barbell Bent Over Row Wide Pulldown Standing Biceps Curl Reverse Grip Barbell Curl Triceps Extension Triceps Pushdown Exercise The Squat Lying Prone Leg Curl Standing Single...
... Part Back Arms Body Part Legs Trunk Exercise Bench Press Chest Fly (wide pulley) Seated Shoulder Press Standing Lateral Raise Rear Deltoid Row Shoulder Shrug Exercise Barbell Bent Over Row Wide Pulldown Standing Biceps Curl Reverse Grip Barbell Curl Triceps Extension Triceps Pushdown Exercise The Squat Lying Prone Leg Curl Standing Single...
Owners Manual
Page 35
...Allowing your arms to the Start position. Elbow Flexion Muscles worked: Anterior and Middle Deltoids Position: Standing-facing machine. Crossover High Rear Delt Rows - Elbow Flexion Muscles worked: Anterior and Middle Deltoids Position: Standing-facing machine. Accessory: Long Hand Grips Adjustable Arm Position: 2 or 3... Platform or in your shoulder muscles. Do not relax the tension in front of the platform. 33 Shoulder Exercises Crossover Rear Delt Rows - Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 0 or 1 Success Tips • Maintain a 90°...
...Allowing your arms to the Start position. Elbow Flexion Muscles worked: Anterior and Middle Deltoids Position: Standing-facing machine. Crossover High Rear Delt Rows - Elbow Flexion Muscles worked: Anterior and Middle Deltoids Position: Standing-facing machine. Accessory: Long Hand Grips Adjustable Arm Position: 2 or 3... Platform or in your shoulder muscles. Do not relax the tension in front of the platform. 33 Shoulder Exercises Crossover Rear Delt Rows - Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 0 or 1 Success Tips • Maintain a 90°...
Owners Manual
Page 36
...reach down and grasp the Hand Grips (right Grip in the direction of the pulleys-do not lock your lower back. Crossover Bent Rear Delt Row Muscles worked: Teres Major; Position: Standing-facing machine. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 ..., spinal muscles tight. • Grasp the Hand Grips, palms facing backward. Also core muscle group for stability. Shoulder Exercises Bent Rear Delt Row START FINISH START • Pivot forward from your hips, knees bent, spinal muscles tight. • Cross your back flat. Do not ...
...reach down and grasp the Hand Grips (right Grip in the direction of the pulleys-do not lock your lower back. Crossover Bent Rear Delt Row Muscles worked: Teres Major; Position: Standing-facing machine. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 ..., spinal muscles tight. • Grasp the Hand Grips, palms facing backward. Also core muscle group for stability. Shoulder Exercises Bent Rear Delt Row START FINISH START • Pivot forward from your hips, knees bent, spinal muscles tight. • Cross your back flat. Do not ...
Owners Manual
Page 50
... (and elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major. This is not better. Position: Standing-facing machine. Standing Single Arm Lat Row Low Pulley - Shoulder extension (with the cable. • Bend over to about 45º, keeping tension on the platform facing the engine...your trunk back to the Start position and rotate your spine in alignment and chest lifted. Rear Deltoids; 48 Back Exercises Standing Lat Row Alternating Motion-Low Pulley - Rear Deltoids; Also hip and core rotators. FINISH • Slowly move one arm hanging forward toward the...
... (and elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major. This is not better. Position: Standing-facing machine. Standing Single Arm Lat Row Low Pulley - Shoulder extension (with the cable. • Bend over to about 45º, keeping tension on the platform facing the engine...your trunk back to the Start position and rotate your spine in alignment and chest lifted. Rear Deltoids; 48 Back Exercises Standing Lat Row Alternating Motion-Low Pulley - Rear Deltoids; Also hip and core rotators. FINISH • Slowly move one arm hanging forward toward the...
Owners Manual
Page 86
... workout three days a week. The style of 8 to complete. Keep the motion slow and smooth. We suggest you substitute Rear Deltoid Rows for each workout three days a week. Perform each workout three days a week. Exercise Leg Extension Bench Press Lying Biceps Curl Seated Shoulder... should be 4 seconds in the positive phase and 4 seconds in the negative. 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 ...
... workout three days a week. The style of 8 to complete. Keep the motion slow and smooth. We suggest you substitute Rear Deltoid Rows for each workout three days a week. Perform each workout three days a week. Exercise Leg Extension Bench Press Lying Biceps Curl Seated Shoulder... should be 4 seconds in the positive phase and 4 seconds in the negative. 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 ...
Owners Manual
Page 95
...during a single meal you should start with 1600 calories, and men with your Bowflex® machine exercising, healthy eating, and superhydrating-and your accomplishments may now up to your Bowflex Revolution® XP Owner's Manual for carbohydrates, proteins, and fats. Second, you should realize ... of the new exercises. Now is a must. Below are two primary differences between maintenance and strength-building routines. Rear Deltoid Row 6. Standing Low Back Extension 10. Read labels. Drink at twice a week. If you do not need to increase the resistance...
...during a single meal you should start with 1600 calories, and men with your Bowflex® machine exercising, healthy eating, and superhydrating-and your accomplishments may now up to your Bowflex Revolution® XP Owner's Manual for carbohydrates, proteins, and fats. Second, you should realize ... of the new exercises. Now is a must. Below are two primary differences between maintenance and strength-building routines. Rear Deltoid Row 6. Standing Low Back Extension 10. Read labels. Drink at twice a week. If you do not need to increase the resistance...