Owners Manual
Page 2
... 24 Stiff Arm Pulldowns 25 Seated Lat Rows 25 Reverse Grip Pulldown 26 Standing Wrist Curl 26 Triceps Pushdown 27 Lying Triceps Extension 27 Standing Biceps Curl 28 Trunk Rotation 28 Seated (Resisted) Abdominal Crunch...... 29 Leg Press 29 Leg Extension 30 Seated Calf Raise 30 Seated Hip Adduction 31 Seated Hip Abduction 31...
... 24 Stiff Arm Pulldowns 25 Seated Lat Rows 25 Reverse Grip Pulldown 26 Standing Wrist Curl 26 Triceps Pushdown 27 Lying Triceps Extension 27 Standing Biceps Curl 28 Trunk Rotation 28 Seated (Resisted) Abdominal Crunch...... 29 Leg Press 29 Leg Extension 30 Seated Calf Raise 30 Seated Hip Adduction 31 Seated Hip Abduction 31...
Owners Manual
Page 14
...Days 1 & 3 Body Part Exercise Sets Reps Chest Bench Press 1-3 Shoulders Seated Shoulder Press 1-3 Arms Triceps Pushdown 1-3 Standing Biceps Curl 1-3 Legs Leg Extension 1-3 Seated Calf Raise 1-3 14 Owner's Manual 10-12 10-12 10-12 10-12 10-12 10-12 Rest 30... the resistance. Body Part Exercise Sets Reps Chest Back Shoulders Arms Legs Trunk Bench Press 1-2 Seated Lat Rows 1-2 Crossover Rear Delt Rows 1-2 Standing Biceps Curl 1-2 Triceps Pushdown 1-2 Seated Calf Raise 1-2 Leg Press 1-2 Seated Low Back Extension 1-2 Seated Resisted Abdominal 1-2 Crunch...
...Days 1 & 3 Body Part Exercise Sets Reps Chest Bench Press 1-3 Shoulders Seated Shoulder Press 1-3 Arms Triceps Pushdown 1-3 Standing Biceps Curl 1-3 Legs Leg Extension 1-3 Seated Calf Raise 1-3 14 Owner's Manual 10-12 10-12 10-12 10-12 10-12 10-12 Rest 30... the resistance. Body Part Exercise Sets Reps Chest Back Shoulders Arms Legs Trunk Bench Press 1-2 Seated Lat Rows 1-2 Crossover Rear Delt Rows 1-2 Standing Biceps Curl 1-2 Triceps Pushdown 1-2 Seated Calf Raise 1-2 Leg Press 1-2 Seated Low Back Extension 1-2 Seated Resisted Abdominal 1-2 Crunch...
Owners Manual
Page 15
... Part Back Shoulders Arms Trunk Workouts Exercise Sets Seated Lat Rows 1-3 Narrow Pulldowns 1-3 Crossover Rear Delt Row 1-3 Standing Biceps Curl 1-3 Triceps Pushdown 1-3 Seated Low Back Extension 1-3 Seated Resisted Abdominal 1-3 Crunch Reps 10-12 10-12 10-12 10-...1-3 Seated Lat Rows 1-3 Crossover Rear Delt Rows 1-3 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 Legs Trunk Exercise Sets Leg Extension 1-3 Leg Press 1-3 Standing Leg Kick Back 1-3 Seated Hip Abduction 1-3 Seated Low Back Extension ...
... Part Back Shoulders Arms Trunk Workouts Exercise Sets Seated Lat Rows 1-3 Narrow Pulldowns 1-3 Crossover Rear Delt Row 1-3 Standing Biceps Curl 1-3 Triceps Pushdown 1-3 Seated Low Back Extension 1-3 Seated Resisted Abdominal 1-3 Crunch Reps 10-12 10-12 10-12 10-...1-3 Seated Lat Rows 1-3 Crossover Rear Delt Rows 1-3 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 Legs Trunk Exercise Sets Leg Extension 1-3 Leg Press 1-3 Standing Leg Kick Back 1-3 Seated Hip Abduction 1-3 Seated Low Back Extension ...
Owners Manual
Page 16
... 2 & 4 Body Part Exercise Sets Back Arms Seated Lat Row 2-4 Narrow 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 8-12 8-12 Days 5 & 7 Body Part Legs Trunk Exercise Sets Leg Press 2-4 Leg Extension 2-4 Standing Leg Kick Back 2-4 Seated Hip Abduction 2-4 Seated Low Back Extension 2-4 Seated Resisted Abdominal 2-4 Crunch Trunk...
... 2 & 4 Body Part Exercise Sets Back Arms Seated Lat Row 2-4 Narrow 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 8-12 8-12 Days 5 & 7 Body Part Legs Trunk Exercise Sets Leg Press 2-4 Leg Extension 2-4 Standing Leg Kick Back 2-4 Seated Hip Abduction 2-4 Seated Low Back Extension 2-4 Seated Resisted Abdominal 2-4 Crunch Trunk...
Owners Manual
Page 17
... as your resting heart rate. One circuit equals one round of each exercise slowly. Days 1 & 3 Body Part Chest Legs Back Legs Trunk Exercise Bench Press Leg Press Seated Lat Row Seated Calf Raise Seated Resisted 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 Press Leg Extension Narrow Pulldowns Seated Low Back Extension Standing Biceps Curl Days 5 & 7 Body Part Shoulders Arms Legs Trunk Exercise Crossover Rear Delt Rows Triceps Pushdown Seated Calf Raise Trunk Rotation...
... as your resting heart rate. One circuit equals one round of each exercise slowly. Days 1 & 3 Body Part Chest Legs Back Legs Trunk Exercise Bench Press Leg Press Seated Lat Row Seated Calf Raise Seated Resisted 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 Press Leg Extension Narrow Pulldowns Seated Low Back Extension Standing Biceps Curl Days 5 & 7 Body Part Shoulders Arms Legs Trunk Exercise Crossover Rear Delt Rows Triceps Pushdown Seated Calf Raise Trunk Rotation...
Owners Manual
Page 18
...level increases. Perform each rep of Circuit 1. Circuit 1 Body Part Chest Aerobic Exercise 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 Seated Calf Raise 30-60 Seconds... Exercise Back Aerobic Exercise Trunk Aerobic Exercise Arms Exercise Seated Shoulder Press 30-60 Seconds Leg Extension 30-60 Seconds Narrow Pulldowns 30-60 Seconds Seated Low Back Extension 30-60 Seconds Standing Biceps Curl 18 Owner's Manual Reps 8-12 8-12 8-12 8-12 8-12 Initially, start with...
...level increases. Perform each rep of Circuit 1. Circuit 1 Body Part Chest Aerobic Exercise 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 Seated Calf Raise 30-60 Seconds... Exercise Back Aerobic Exercise Trunk Aerobic Exercise Arms Exercise Seated Shoulder Press 30-60 Seconds Leg Extension 30-60 Seconds Narrow Pulldowns 30-60 Seconds Seated Low Back Extension 30-60 Seconds Standing Biceps Curl 18 Owner's Manual Reps 8-12 8-12 8-12 8-12 8-12 Initially, start with...
Owners Manual
Page 19
... Shoulder Raise 2-4 Reps 5-8 5-8 5-8 5-8 5-8 Day 2 Body Part Back Arms Exercise Seated Lat Row Narrow Pulldowns Standing Biceps Curl Standing Wrist Curl Triceps Pushdown Lying Triceps Extension Sets Reps 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Day 3 Body Part Legs Trunk Exercise Sets Leg Press 2-4 Leg Extension 2-4 Standing Leg Kickback 2-4 Seated Calf Raise 2-4 Seated Low Back Extension 2-4 Seated Resisted Abdominal Crunch 2-4 19 Owner's Manual Reps...
... Shoulder Raise 2-4 Reps 5-8 5-8 5-8 5-8 5-8 Day 2 Body Part Back Arms Exercise Seated Lat Row Narrow Pulldowns Standing Biceps Curl Standing Wrist Curl Triceps Pushdown Lying Triceps Extension Sets Reps 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Day 3 Body Part Legs Trunk Exercise Sets Leg Press 2-4 Leg Extension 2-4 Standing Leg Kickback 2-4 Seated Calf Raise 2-4 Seated Low Back Extension 2-4 Seated Resisted Abdominal Crunch 2-4 19 Owner's Manual Reps...
Owners Manual
Page 55
... should take more than 30 minutes to a minimum, no longer than 30 minutes to complete. Week 5 & 6 Exercise Leg Curl Leg Extension Leg Press Bench Press Lying Biceps Curl Lying Shoulder Pullover Reverse Fly Rear Deltoid Rows* Seated Triceps Extension Seated Abdominal Crunch Sets 1 1 1 1 1 1 ... 12 repetitions. When 12 repetitions are accomplished, increase the resistance by approximately 5 p ercent. Week 1 & 2 Exercise Leg Curl Leg Extension Bench Press Lying Biceps Curl Seated Shoulder Press Seated Abdominal Crunch Sets 1 1 1 1 1 1 Reps 8-12 8-12 8-12 8-12 8-12 8-12...
... should take more than 30 minutes to a minimum, no longer than 30 minutes to complete. Week 5 & 6 Exercise Leg Curl Leg Extension Leg Press Bench Press Lying Biceps Curl Lying Shoulder Pullover Reverse Fly Rear Deltoid Rows* Seated Triceps Extension Seated Abdominal Crunch Sets 1 1 1 1 1 1 ... 12 repetitions. When 12 repetitions are accomplished, increase the resistance by approximately 5 p ercent. Week 1 & 2 Exercise Leg Curl Leg Extension Bench Press Lying Biceps Curl Seated Shoulder Press Seated Abdominal Crunch Sets 1 1 1 1 1 1 Reps 8-12 8-12 8-12 8-12 8-12 8-12...
Owners Manual
Page 64
... day You should realize by 100. You can increase it on your water bottle a permanent part of water each day. Seated Straight Leg Calf Raise 4. Shoulder Pullover 7. Shoulder Shrug 8. Seated Wrist Extension Maintenance Routine 2 1. Low Back Extension 10. and your lifestyle Train...maintain the 100-pound level much easier that you 're a man. Seated Hip Adduction 3. Standing Biceps Curl 9. Standing Lateral Shoulder Raise 4. Decline Press 7. Abdominal Crunch Look in your Bowflex® routines Now is the time to introduce more variety to 300 calories if you're a woman,...
... day You should realize by 100. You can increase it on your water bottle a permanent part of water each day. Seated Straight Leg Calf Raise 4. Shoulder Pullover 7. Shoulder Shrug 8. Seated Wrist Extension Maintenance Routine 2 1. Low Back Extension 10. and your lifestyle Train...maintain the 100-pound level much easier that you 're a man. Seated Hip Adduction 3. Standing Biceps Curl 9. Standing Lateral Shoulder Raise 4. Decline Press 7. Abdominal Crunch Look in your Bowflex® routines Now is the time to introduce more variety to 300 calories if you're a woman,...