Assembly Manual
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40 lb. Pack Qty. 4 3 5 lb. Pack Qty. 2 Front Stabilizer Qty. 1 Four Bar Assembly Qty. 1 Snap Hook Qty. 5 Lower Rail Qty. 1 Rear Stabilizer Qty. 1 Seat Assembly Qty. 1 Preacher Curl Frame Qty. 1 Leg Press Plate Qty. 1 Preacher Curl Pad Qty. 1 Handle Grip Qty. 2 Low Row Foot Plate Qty. 1 Preacher Curl Strap Qty. 1 Platform Qty. 1 Leg Press Seat Back Qty. 1 Large Seat Back Qty. 1 Pack Qty. 2 Pre-stretch 5 lb. Pack Qty. 2 20 lb. Pack Qty. 4 Parts List 10 lb.
40 lb. Pack Qty. 4 3 5 lb. Pack Qty. 2 Front Stabilizer Qty. 1 Four Bar Assembly Qty. 1 Snap Hook Qty. 5 Lower Rail Qty. 1 Rear Stabilizer Qty. 1 Seat Assembly Qty. 1 Preacher Curl Frame Qty. 1 Leg Press Plate Qty. 1 Preacher Curl Pad Qty. 1 Handle Grip Qty. 2 Low Row Foot Plate Qty. 1 Preacher Curl Strap Qty. 1 Platform Qty. 1 Leg Press Seat Back Qty. 1 Large Seat Back Qty. 1 Pack Qty. 2 Pre-stretch 5 lb. Pack Qty. 2 20 lb. Pack Qty. 4 Parts List 10 lb.
Assembly Manual
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Pack 20 lb. Pack Pre-stretch Hardware Pack Documentation Kit Box 2: Shipping Weight: 133.34 lbs. [60.5kg.] Main Frame Assembly Bowflex Revolution®/Revolution® XP/FT Common Hardware Card Box 3: Shipping Weight: 70.96 lbs. [32.2kg.] 3 D-Ring Strap Platform Preacher Curl Frame ...Preacher Curl Pad Small Seat Back Assembly Handle Kit Foot Harness Kit Bowflex Revolution® Main Assembly Hardware Card Box 4: Shipping Weight: 81.54 lbs. [37kg.] Low Row Foot Plate Front Stabilizer Leg Press Plate Four Bar Assembly Roller Pads End Caps Preacher Curl Bar ...
Pack 20 lb. Pack Pre-stretch Hardware Pack Documentation Kit Box 2: Shipping Weight: 133.34 lbs. [60.5kg.] Main Frame Assembly Bowflex Revolution®/Revolution® XP/FT Common Hardware Card Box 3: Shipping Weight: 70.96 lbs. [32.2kg.] 3 D-Ring Strap Platform Preacher Curl Frame ...Preacher Curl Pad Small Seat Back Assembly Handle Kit Foot Harness Kit Bowflex Revolution® Main Assembly Hardware Card Box 4: Shipping Weight: 81.54 lbs. [37kg.] Low Row Foot Plate Front Stabilizer Leg Press Plate Four Bar Assembly Roller Pads End Caps Preacher Curl Bar ...
Assembly Manual
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...them to avoid dropping them into the slots in the Top Cover. Hardware (1:1): Main Unit 2 Allen Bolt (1/2" X 4 1/4") 4 Washer (1/2") 2 Nylock Nut (1/2") Low Row Foot Plate 8-2 Install and completely tighten the hardware. Now seat the rear making sure the tabs on the Top Cover fit inside edge of Shroud... on Top Cover Allen Screw Front Slots Inside Edge Top Cover Rear Tab 7-1 If the screws are still in the Main Unit. Assembling Your Bowflex Revolution® Home Gym 15 Step 7 Replace Top Cover Parts: • Top Cover Tools: • 1/8" Allen Wrench Make sure inside edges ...
...them to avoid dropping them into the slots in the Top Cover. Hardware (1:1): Main Unit 2 Allen Bolt (1/2" X 4 1/4") 4 Washer (1/2") 2 Nylock Nut (1/2") Low Row Foot Plate 8-2 Install and completely tighten the hardware. Now seat the rear making sure the tabs on the Top Cover fit inside edge of Shroud... on Top Cover Allen Screw Front Slots Inside Edge Top Cover Rear Tab 7-1 If the screws are still in the Main Unit. Assembling Your Bowflex Revolution® Home Gym 15 Step 7 Replace Top Cover Parts: • Top Cover Tools: • 1/8" Allen Wrench Make sure inside edges ...
Assembly Manual
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Make sure the pulley assembly on the Lower Rail is pointing downward. Pulley Assembly Lower Holes in the Low Row Foot Plate. Hardware (1:1): 1 Allen Bolt (1/2" X 4 1/2") 2 Washer (1/2") 1 Nylock Nut (1/2") 16 Assembling Your Bowflex Revolution® Home Gym Step 9 Install Lower Rail Parts: • Lower Rail (Box 5) Tools: • 5/16" Allen Wrench • 3/4" Wrench or Adjustable...
Make sure the pulley assembly on the Lower Rail is pointing downward. Pulley Assembly Lower Holes in the Low Row Foot Plate. Hardware (1:1): 1 Allen Bolt (1/2" X 4 1/2") 2 Washer (1/2") 1 Nylock Nut (1/2") 16 Assembling Your Bowflex Revolution® Home Gym Step 9 Install Lower Rail Parts: • Lower Rail (Box 5) Tools: • 5/16" Allen Wrench • 3/4" Wrench or Adjustable...
Assembly Manual
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... Seat Rail. Hardware (1:1): 1/2" Washer 1/2" Nylock Nut Seat Rail 1/2"x 4 1/2" Allen Bolt Upper Holes in the Low Row Foot Plate. Align the Seat Rail with the upper holes in Low Row Footplate 1 Allen Bolt (1/2" X 4 1/2") 2 Washer (1/2") 1 Nylock Nut (1/2") Assembling Your Bowflex Revolution® Home Gym 17 NOTE: To ease assembly, before proceeding to Step 10, remove the...
... Seat Rail. Hardware (1:1): 1/2" Washer 1/2" Nylock Nut Seat Rail 1/2"x 4 1/2" Allen Bolt Upper Holes in the Low Row Foot Plate. Align the Seat Rail with the upper holes in Low Row Footplate 1 Allen Bolt (1/2" X 4 1/2") 2 Washer (1/2") 1 Nylock Nut (1/2") Assembling Your Bowflex Revolution® Home Gym 17 NOTE: To ease assembly, before proceeding to Step 10, remove the...
Owners Manual
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...call 1 (800) 605-3369. If you have questions or problems with your product warranty, go to Know Your Bowflex Revolution® Home Gym 5 Using Your Bowflex Revolution® Home Gym SpiraFlex® Resistance 6 Adjusting and Understanding the Resistance 6 Attaching SpiraFlex® Resistance Plates 7 ...Reaching Your Goals 21 Designing Your Own Program 21 Exercising Properly 22 Working Out 22 Warming Up 22 Aerobic Rowing Position 22 Breathing 22 Performing Your Routine 22 Cool Down 22 The Workouts 23 20 Minute Better Body ...
...call 1 (800) 605-3369. If you have questions or problems with your product warranty, go to Know Your Bowflex Revolution® Home Gym 5 Using Your Bowflex Revolution® Home Gym SpiraFlex® Resistance 6 Adjusting and Understanding the Resistance 6 Attaching SpiraFlex® Resistance Plates 7 ...Reaching Your Goals 21 Designing Your Own Program 21 Exercising Properly 22 Working Out 22 Warming Up 22 Aerobic Rowing Position 22 Breathing 22 Performing Your Routine 22 Cool Down 22 The Workouts 23 20 Minute Better Body ...
Owners Manual
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... before attempting to use your Bowflex Revolution® home gym. Included as standard accessories with your new Bowflex Revolution® home gym are included later in this manual, as well as in just one of many configurations. Bowflex Revolution® Parts Reference Guide Adjustable... Arms Engine Housing SpiraFlex® Resistance Plates Bench Seat Variable Pulley System Tension Control Knob Cable Leg Extension/ Leg Curl Attachment Seat Rail Hand Grip Lower Pulley Low Row Foot Plate Spring...
... before attempting to use your Bowflex Revolution® home gym. Included as standard accessories with your new Bowflex Revolution® home gym are included later in this manual, as well as in just one of many configurations. Bowflex Revolution® Parts Reference Guide Adjustable... Arms Engine Housing SpiraFlex® Resistance Plates Bench Seat Variable Pulley System Tension Control Knob Cable Leg Extension/ Leg Curl Attachment Seat Rail Hand Grip Lower Pulley Low Row Foot Plate Spring...
Owners Manual
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... injury and can be supplemented with cardiovascular training, such as : a) Being directly associated with your goals and focus on the Bowflex Revolution™. Muscle Strength is followed by this newly achieved power. Each set of repetitions is the maximum force you need a balance of ... in your feet all parts of the motor pattern or skill. Training for energy. Balanced Strength and alignment is often misinterpreted as rowing on those goals. You want a balance of muscles to perform just about 15-20 repetitions in this manual. Cardiovascular Endurance is ...
... injury and can be supplemented with cardiovascular training, such as : a) Being directly associated with your goals and focus on the Bowflex Revolution™. Muscle Strength is followed by this newly achieved power. Each set of repetitions is the maximum force you need a balance of ... in your feet all parts of the motor pattern or skill. Training for energy. Balanced Strength and alignment is often misinterpreted as rowing on those goals. You want a balance of muscles to perform just about 15-20 repetitions in this manual. Cardiovascular Endurance is ...
Owners Manual
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... right fitness formula for you can be complete. The workout routines found in this manual as well as walking, running, bicycling or rowing on the BowflexRevolution® . We recommend daily activity but so is easy, as long as follows: •Training Frequency: The number of times you...
... right fitness formula for you can be complete. The workout routines found in this manual as well as walking, running, bicycling or rowing on the BowflexRevolution® . We recommend daily activity but so is easy, as long as follows: •Training Frequency: The number of times you...
Owners Manual
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Aerobic Rowing Position: Aerobic rowing on the Bowflex Revolution® home gym is done using the hand grips connected to the pulley cables •Remove bench, unlock the... part of breathing during exercise is, quite simply, that blood does not accumulate in the out position by rowing on what you do and think about to do it . Here are some tips for the cool down . We recommend ... but continues to circulate at the hips, not the waist. With concentration and visualization you can focus on the Bowflex Revolution® home gym. This allows the seat to have fun!
Aerobic Rowing Position: Aerobic rowing on the Bowflex Revolution® home gym is done using the hand grips connected to the pulley cables •Remove bench, unlock the... part of breathing during exercise is, quite simply, that blood does not accumulate in the out position by rowing on what you do and think about to do it . Here are some tips for the cool down . We recommend ... but continues to circulate at the hips, not the waist. With concentration and visualization you can focus on the Bowflex Revolution® home gym. This allows the seat to have fun!
Owners Manual
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... 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 Standing Cable Cross Rear Deltoid Row 1-3 Standing Biceps Curl 1-3 Resisted Dip 1-3 Trunk Rotation 1-3 Standing Low Back Extension 1-3 Seated Resisted Abdominal Crunch 1-3 Reps...you can advance to fatigue during each rep. Body Part Back Shoulders Arms Trunk Chest Legs Exercise Seated Lat Row Rear Delt Row Lying Triceps Extension Standing Biceps Curl Low Back Extension Resisted Abdominal Crunch Bench Press Leg Extension Leg Curl Sets ...
... 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 Standing Cable Cross Rear Deltoid Row 1-3 Standing Biceps Curl 1-3 Resisted Dip 1-3 Trunk Rotation 1-3 Standing Low Back Extension 1-3 Seated Resisted Abdominal Crunch 1-3 Reps...you can advance to fatigue during each rep. Body Part Back Shoulders Arms Trunk Chest Legs Exercise Seated Lat Row Rear Delt Row Lying Triceps Extension Standing Biceps Curl Low Back Extension Resisted Abdominal Crunch Bench Press Leg Extension Leg Curl Sets ...
Owners Manual
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... sets. Count three seconds up and three seconds down and work to deteriorate. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Row Seated Shoulder Press French Press Standing Biceps Curl Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 12-15 1-3 12-15 DAY 2 & 4 Body Part Legs Trunk...
... sets. Count three seconds up and three seconds down and work to deteriorate. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Row Seated Shoulder Press French Press Standing Biceps Curl Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 12-15 1-3 12-15 DAY 2 & 4 Body Part Legs Trunk...
Owners Manual
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...Shrug Sets Reps 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 DAY 2 Body Part Back Arms Exercise Seated Lat Rows Narrow Pulldown w/ Hand Grips Standing Biceps Curl Standing Hammer Grip Curls Seated Triceps Extension Seated French Press Sets Reps 2-4 8-12 2-4 8-12 2-4 ... Standing Hip Extension Leg Extension Leg Curl Leg Press Seated Calf Raise Seated Low Back Extension Seated Resisted Abdominal Crunch Seated Resisted Oblique Crunch Aerobic Rowing Sets Reps 2-4 8-12 2-4 8-12 1-3 8-12 2-4 8-12 2-4 12-15 2-4 8-12 2-4 8-12 2-4 8-12 Progress up and ...
...Shrug Sets Reps 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 DAY 2 Body Part Back Arms Exercise Seated Lat Rows Narrow Pulldown w/ Hand Grips Standing Biceps Curl Standing Hammer Grip Curls Seated Triceps Extension Seated French Press Sets Reps 2-4 8-12 2-4 8-12 2-4 ... Standing Hip Extension Leg Extension Leg Curl Leg Press Seated Calf Raise Seated Low Back Extension Seated Resisted Abdominal Crunch Seated Resisted Oblique Crunch Aerobic Rowing Sets Reps 2-4 8-12 2-4 8-12 1-3 8-12 2-4 8-12 2-4 12-15 2-4 8-12 2-4 8-12 2-4 8-12 Progress up and ...
Owners Manual
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...with 5-15 minutes of the same circuit. Circuit 1 Body Part Chest Legs Back Legs Trunk Exercise Standing Chest Press Standing Leg Kickback Standing Lat Row Alternating Standing Hip Abduction Standing Trunk Rotation Reps 8-12 8-12 8-12 8-12 8-12 Circuit 2 Circuit 3 Body Part Shoulders Back Trunk Arms ...Part Shoulders Arms Trunk Legs Exercise Seated Shoulder Press Lying Lat fly Seated Low Back Extension Standing Biceps Curl Leg Press Exercise Standing Rear Deltoid Row Rope Pushdown Standing Resisted Oblique Crunch Leg Extension Leg Curl Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 ...
...with 5-15 minutes of the same circuit. Circuit 1 Body Part Chest Legs Back Legs Trunk Exercise Standing Chest Press Standing Leg Kickback Standing Lat Row Alternating Standing Hip Abduction Standing Trunk Rotation Reps 8-12 8-12 8-12 8-12 8-12 Circuit 2 Circuit 3 Body Part Shoulders Back Trunk Arms ...Part Shoulders Arms Trunk Legs Exercise Seated Shoulder Press Lying Lat fly Seated Low Back Extension Standing Biceps Curl Leg Press Exercise Standing Rear Deltoid Row Rope Pushdown Standing Resisted Oblique Crunch Leg Extension Leg Curl Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 ...
Owners Manual
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...your fitness level increases. Circuit 1 Body Part Chest Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Legs Aerobic Rowing Trunk Aerobic Rowing Exercise Standing Chest Press 30 - 60 Seconds Standing Hip Extension 30 - 60 Seconds Seated Lat Row 30 - 60 Seconds Standing Leg Kickback 30 - 60 ... Standing Oblique Crunch 30 - 60 Seconds Reps 8-12 8-12 8-12 8-12 8-12 Circuit 2 Body Part Shoulders Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Trunk Aerobic Rowing Arms Exercise Shoulder Shrug 30 - 60 Seconds Standing Hip Flexion w/Knee Flexion 30 - 60 Seconds Stiff Arm Pulldown 30...
...your fitness level increases. Circuit 1 Body Part Chest Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Legs Aerobic Rowing Trunk Aerobic Rowing Exercise Standing Chest Press 30 - 60 Seconds Standing Hip Extension 30 - 60 Seconds Seated Lat Row 30 - 60 Seconds Standing Leg Kickback 30 - 60 ... Standing Oblique Crunch 30 - 60 Seconds Reps 8-12 8-12 8-12 8-12 8-12 Circuit 2 Body Part Shoulders Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Trunk Aerobic Rowing Arms Exercise Shoulder Shrug 30 - 60 Seconds Standing Hip Flexion w/Knee Flexion 30 - 60 Seconds Stiff Arm Pulldown 30...
Owners Manual
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... Part Back Arms Body Part Legs Trunk Exercise Sets Bench Press 2-4 Decline Chest Press 2-4 Seated Shoulder Press 2-4 Seated Lateral Raise 2-4 Rear Deltoid Row 2-4 Shoulder Shrug 2-4 Exercise Sets Seated Lat Row 2-4 Narrow Lat Pulldown 2-4 Standing Biceps Curl 2-4 Standing Biceps Curl- Work each set to near exhaustion. Rest 60 - 120 seconds between each set...
... Part Back Arms Body Part Legs Trunk Exercise Sets Bench Press 2-4 Decline Chest Press 2-4 Seated Shoulder Press 2-4 Seated Lateral Raise 2-4 Rear Deltoid Row 2-4 Shoulder Shrug 2-4 Exercise Sets Seated Lat Row 2-4 Narrow Lat Pulldown 2-4 Standing Biceps Curl 2-4 Standing Biceps Curl- Work each set to near exhaustion. Rest 60 - 120 seconds between each set...
Owners Manual
Page 41
... a 90° angle from torso and in line with cables. Keep palms down and arms straight. • Sit up straight. 39 Shoulder Exercises Rear Deltoid Rows - Bend slightly forward from hips until your elbows are in front of head, keeping spine aligned. START FINISH START • Remove the bench and stand...
... a 90° angle from torso and in line with cables. Keep palms down and arms straight. • Sit up straight. 39 Shoulder Exercises Rear Deltoid Rows - Bend slightly forward from hips until your elbows are in front of head, keeping spine aligned. START FINISH START • Remove the bench and stand...
Owners Manual
Page 48
.... Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 7, 8 or 9 Success Tips • Stabilize body from your spine stable and tight. Standing Rear Deltoid Row - START FINISH START • Stand on the platform facing away from the engine. • Grasp the Hand Grips with the palms facing backward. • Stand...
.... Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 7, 8 or 9 Success Tips • Stabilize body from your spine stable and tight. Standing Rear Deltoid Row - START FINISH START • Stand on the platform facing away from the engine. • Grasp the Hand Grips with the palms facing backward. • Stand...
Owners Manual
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... • Initiate the movement by pinching the shoulderblades together. • Continue movement by retracting your arms and shoulders. 47 Shoulder Exercises Standing Cablecross Rear Deltoid Row - Posterior Rotator Cuff; Also ankles, knees, hips and core in stabilization. FINISH • Allowing your arms to the Start position, keeping tension on the shoulder...
... • Initiate the movement by pinching the shoulderblades together. • Continue movement by retracting your arms and shoulders. 47 Shoulder Exercises Standing Cablecross Rear Deltoid Row - Posterior Rotator Cuff; Also ankles, knees, hips and core in stabilization. FINISH • Allowing your arms to the Start position, keeping tension on the shoulder...
Owners Manual
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... Major. START FINISH START • Straddle the bench facing the engine, grasp a Hand Grip in the lower back. 50 Back Exercises Standing Wide Angle Lat Row - Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 4 or 5 Success Tips • Do not bend your neck forward or backward. • Start each...
... Major. START FINISH START • Straddle the bench facing the engine, grasp a Hand Grip in the lower back. 50 Back Exercises Standing Wide Angle Lat Row - Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 4 or 5 Success Tips • Do not bend your neck forward or backward. • Start each...