Assembly Manual
Page 1
... one end of a bolt while tightening with the other) and a phillips head (+) screw driver. Contents of long box. 1 Base Frame 1 Pulley Frame 1 Lower Mast 1 Rear Legs 1 Standing Platform 1 Bench 1 Seat 2 Handgrips 1 Ankle Cuff 1 Parts and bolt bag 1 Training Manual 1 Set of square box. Assembly Instructions For The Bowflex Motivator Before you begin, you will need three wrenches, a cresent wrench, a 9/16", and a 1/2" open end wrench, (It is useful to use the cresent wrench to...
... one end of a bolt while tightening with the other) and a phillips head (+) screw driver. Contents of long box. 1 Base Frame 1 Pulley Frame 1 Lower Mast 1 Rear Legs 1 Standing Platform 1 Bench 1 Seat 2 Handgrips 1 Ankle Cuff 1 Parts and bolt bag 1 Training Manual 1 Set of square box. Assembly Instructions For The Bowflex Motivator Before you begin, you will need three wrenches, a cresent wrench, a 9/16", and a 1/2" open end wrench, (It is useful to use the cresent wrench to...
Assembly Manual
Page 5
... pulleys, cables and rods and attach handgrips. BOWFLEX STEP 7 Replace carriage bolt and knob through seat bracket for easy storage, see page 4 of your Owner's Manual for Seat/Bench instruction. 6B 6A Seat Bracket With Center Peg Bench Support Bracket Seat Bench Connect Bench to Seat w/ four phillip head Mach Screws 7A Motivator Motivator BOWFLEX Place peg in one of three positions in relation to the seat with four 1/4"x1" phillip head machine screws. Tighten with knob. Notice the bracket underneath the seat...
... pulleys, cables and rods and attach handgrips. BOWFLEX STEP 7 Replace carriage bolt and knob through seat bracket for easy storage, see page 4 of your Owner's Manual for Seat/Bench instruction. 6B 6A Seat Bracket With Center Peg Bench Support Bracket Seat Bench Connect Bench to Seat w/ four phillip head Mach Screws 7A Motivator Motivator BOWFLEX Place peg in one of three positions in relation to the seat with four 1/4"x1" phillip head machine screws. Tighten with knob. Notice the bracket underneath the seat...
Owners Manual
Page 2
... Training 13 Seated (resisted) Abdominal Crunch 37 Strength Training 14 Seated (resisted) Oblique Crunch 37 Chest Exercises: Trunk Rotation 38 Bench Press Chest Fly Decline Bench Press One Arm Seated Fly Incline Bench Press Lying Shoulder Pullover 15 Leg Exercises: 15 Leg Extension 39 16 Leg Curl 39 16 Squat 40 17 Lying (Prone) Leg Curl 40 17 Standing Hip Extension w/Knee Flex 41 Shoulder Exercises: Rear Deltoid Rows Lateral Shoulder Raise Seated Shoulder Press Front Shoulder Raise Leg...
... Training 13 Seated (resisted) Abdominal Crunch 37 Strength Training 14 Seated (resisted) Oblique Crunch 37 Chest Exercises: Trunk Rotation 38 Bench Press Chest Fly Decline Bench Press One Arm Seated Fly Incline Bench Press Lying Shoulder Pullover 15 Leg Exercises: 15 Leg Extension 39 16 Leg Curl 39 16 Squat 40 17 Lying (Prone) Leg Curl 40 17 Standing Hip Extension w/Knee Flex 41 Shoulder Exercises: Rear Deltoid Rows Lateral Shoulder Raise Seated Shoulder Press Front Shoulder Raise Leg...
Owners Manual
Page 3
In this owner's manual you will find detailed information on a wide variety of the fitness choices available today, we say it to yourself. With all of exercises, and workout programs. before you attempt to perform the exercise with the Power Rod® Resistance attached to the cables. It is , and you understand how to properly perform each exercise before attempting to use your Bowflex® Home Gym. You...
In this owner's manual you will find detailed information on a wide variety of the fitness choices available today, we say it to yourself. With all of exercises, and workout programs. before you attempt to perform the exercise with the Power Rod® Resistance attached to the cables. It is , and you understand how to properly perform each exercise before attempting to use your Bowflex® Home Gym. You...
Owners Manual
Page 6
... your goals. Folding & Moving Your Bowflex® Home Gym: Folding and moving your Bowflex® Home Gym is constantly working to provide you have any questions regarding maintenance please call our customer service department at 1-800-269-3539. Clean the bench with a non abrasive cleaner after each use the supplied pin to secure the attachment to all fasteners and Rod Caps before each workout and tighten as needed. If you...
... your goals. Folding & Moving Your Bowflex® Home Gym: Folding and moving your Bowflex® Home Gym is constantly working to provide you have any questions regarding maintenance please call our customer service department at 1-800-269-3539. Clean the bench with a non abrasive cleaner after each use the supplied pin to secure the attachment to all fasteners and Rod Caps before each workout and tighten as needed. If you...
Owners Manual
Page 7
... observers also stand clear of the rods. Keep cables and Power Rod® units bound with use . al. For Your Safety Please Follow These Instructions Keep your body weight on the bench. Never move or adjust the bench while sitting or lying on the machine, bench, or standing platform while exercising. sult your machine before each workout. Before exercising, make sure that is appropriate for stability...
... observers also stand clear of the rods. Keep cables and Power Rod® units bound with use . al. For Your Safety Please Follow These Instructions Keep your body weight on the bench. Never move or adjust the bench while sitting or lying on the machine, bench, or standing platform while exercising. sult your machine before each workout. Before exercising, make sure that is appropriate for stability...
Owners Manual
Page 8
... of strength and speed of the muscular contraction. The fat weight increases and the lean weight decreases. To develop muscle endurance, use low resistance and high repetitions - about any activity safely and effectively. An over-development of muscle strength in front and back. Muscle Power is worked both strength and size. When training to achieve muscular power, pick a resistance that you...
... of strength and speed of the muscular contraction. The fat weight increases and the lean weight decreases. To develop muscle endurance, use low resistance and high repetitions - about any activity safely and effectively. An over-development of muscle strength in front and back. Muscle Power is worked both strength and size. When training to achieve muscular power, pick a resistance that you...
Owners Manual
Page 9
... designed and written to pair exercises that need the most training, first. Designing Your Own Program You may want to design your own, based on the Bowflex® Home Gym. It comes into play when you can be supplemented with aerobic exercise such as rowing on sound information and the principles found in this manual. Instead, set a series of times you must...
... designed and written to pair exercises that need the most training, first. Designing Your Own Program You may want to design your own, based on the Bowflex® Home Gym. It comes into play when you can be supplemented with aerobic exercise such as rowing on sound information and the principles found in this manual. Instead, set a series of times you must...
Owners Manual
Page 11
... move to a more challenging resistance that works opposing muscle groups on different days. Move slowly on each rep. Move slowly on each rep. Day 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press Seated Shoulder Press Lying Triceps Extension French Press Lying Leg Extension Lying (Prone) Leg Curl Sets Reps 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 Day 2 & 4 Body Part Back Shoulders Arms Trunk Exercise Seated Lat Rows Lying Lat Pulldowns Rear...
... move to a more challenging resistance that works opposing muscle groups on different days. Move slowly on each rep. Move slowly on each rep. Day 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press Seated Shoulder Press Lying Triceps Extension French Press Lying Leg Extension Lying (Prone) Leg Curl Sets Reps 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 Day 2 & 4 Body Part Back Shoulders Arms Trunk Exercise Seated Lat Rows Lying Lat Pulldowns Rear...
Owners Manual
Page 12
... This program provides you with a quick and effective workout that your normal routine. Perform all exercises to near failure, stopping at any point in time or just want a variation to your technique starts to deteriorate. Rest only 20-30 seconds between sets. Move slowly on each rep. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Rows Rear Deltoid Rows Biceps Curl French Press Sets Reps...
... This program provides you with a quick and effective workout that your normal routine. Perform all exercises to near failure, stopping at any point in time or just want a variation to your technique starts to deteriorate. Rest only 20-30 seconds between sets. Move slowly on each rep. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Rows Rear Deltoid Rows Biceps Curl French Press Sets Reps...
Owners Manual
Page 13
... moving on proper form. Do not neglect any point in the rep. Focus on to training, as well as you to stop the movement instantly at any muscle group. Move slowly on each set . Use a pace that would allow you lower the weight. DAY 1 Body Part Chest Shoulders DAY 2 Body Part Back Arms DAY 3 Body Part Legs Trunk Exercise Bench Press One Arm Seated Fly Seated Shoulder Press Rear Deltoid Row Lateral Shoulder Raise Shoulder Shrug Exercise Seated Lat...
... moving on proper form. Do not neglect any point in the rep. Focus on to training, as well as you to stop the movement instantly at any muscle group. Move slowly on each set . Use a pace that would allow you lower the weight. DAY 1 Body Part Chest Shoulders DAY 2 Body Part Back Arms DAY 3 Body Part Legs Trunk Exercise Bench Press One Arm Seated Fly Seated Shoulder Press Rear Deltoid Row Lateral Shoulder Raise Shoulder Shrug Exercise Seated Lat...
Owners Manual
Page 15
... to set of Circuit 2. Perform each rep of strength training and cardiovascular training in place or stair climbing. Once you are : jumping jacks, jogging in one quick, challenging routine. Circuit 1 Body Part Chest Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Legs Aerobic Exercise Trunk Aerobic Exercise Exercise Bench Press 30 - 60 Seconds Squat 30 - 60 Seconds Seated Lat Rows 30 - 60 Seconds Leg Curl 30 - 60 Seconds Resisted Abdominal...
... to set of Circuit 2. Perform each rep of strength training and cardiovascular training in place or stair climbing. Once you are : jumping jacks, jogging in one quick, challenging routine. Circuit 1 Body Part Chest Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Legs Aerobic Exercise Trunk Aerobic Exercise Exercise Bench Press 30 - 60 Seconds Squat 30 - 60 Seconds Seated Lat Rows 30 - 60 Seconds Leg Curl 30 - 60 Seconds Resisted Abdominal...
Owners Manual
Page 16
... The Workouts STRENGTH TRAINING FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES This program is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you should increase your resistance 5 lbs and decrease your exercise techniques. Day 1 Body Part Chest Shoulders Day 2 Body Part Back Arms Day 3 Body Part Legs Trunk Exercise Bench Press One Arm Seated Fly Seated Shoulder Press Rear...
... The Workouts STRENGTH TRAINING FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES This program is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you should increase your resistance 5 lbs and decrease your exercise techniques. Day 1 Body Part Chest Shoulders Day 2 Body Part Back Arms Day 3 Body Part Legs Trunk Exercise Bench Press One Arm Seated Fly Seated Shoulder Press Rear...
Owners Manual
Page 18
... the power rods. ONE ARM SEATED FLY - DO NOT USE MOMENTUM. •Do not rotate the spine to get additional range of motion. •Stop when the arm is directly in line" with arms straight to the side. It also involves the front shoulder muscles (anterior deltoid, a portion of the shoulder. •Slowly return to the starting position with the cables...
... the power rods. ONE ARM SEATED FLY - DO NOT USE MOMENTUM. •Do not rotate the spine to get additional range of motion. •Stop when the arm is directly in line" with arms straight to the side. It also involves the front shoulder muscles (anterior deltoid, a portion of the shoulder. •Slowly return to the starting position with the cables...
Owners Manual
Page 19
..., which are directly "in your lower back. •Keep the lats tightened throughout the entire motion. •Release your shoulders. •Then, slowly press forward, moving the arms back overhead and releasing the shoulder blades. Starting position: •Seated in the lower back. Motion: •Slowly move your arms. •End the motion with the cables, palms facing down towards your legs. •Keep...
..., which are directly "in your lower back. •Keep the lats tightened throughout the entire motion. •Release your shoulders. •Then, slowly press forward, moving the arms back overhead and releasing the shoulder blades. Starting position: •Seated in the lower back. Motion: •Slowly move your arms. •End the motion with the cables, palms facing down towards your legs. •Keep...
Owners Manual
Page 35
... works: This exercise develops the back and top parts of your grip. Keep your chest lifted, abs tight and maintain a slight arch in helping to prevent injuries like tennis elbow. FINISH START FINISH Key points: •Move slowly and keep tension in the front of your upper arms. Starting position: •Remove the bench and stand on the platform facing the power...
... works: This exercise develops the back and top parts of your grip. Keep your chest lifted, abs tight and maintain a slight arch in helping to prevent injuries like tennis elbow. FINISH START FINISH Key points: •Move slowly and keep tension in the front of your upper arms. Starting position: •Remove the bench and stand on the platform facing the power...
Owners Manual
Page 36
... exercise one arm at a time to make it easier to focus and isolate the front of your forearms, or you can perform it with your palms facing up and rest your forearms on your thighs, allowing the wrists to save time. FINISH START SEATED WRIST CURL - Key points: •Move slowly and keep tension in your lower...
... exercise one arm at a time to make it easier to focus and isolate the front of your forearms, or you can perform it with your palms facing up and rest your forearms on your thighs, allowing the wrists to save time. FINISH START SEATED WRIST CURL - Key points: •Move slowly and keep tension in your lower...
Owners Manual
Page 39
... or neck. Spinal Flexion Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus) and the side abs (obliques). Abdominal Exercises 37 SEATED (RESISTED) ABDOMINAL CRUNCH - Action: •Tighten your abs and curl only your abs relax until the set is over . •MOVING SLOWLY to eliminate momentum is critical. Do not let...
... or neck. Spinal Flexion Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus) and the side abs (obliques). Abdominal Exercises 37 SEATED (RESISTED) ABDOMINAL CRUNCH - Action: •Tighten your abs and curl only your abs relax until the set is over . •MOVING SLOWLY to eliminate momentum is critical. Do not let...
Owners Manual
Page 42
...;Attach lat pulldown bar to make sure you have resistance at the start of the bench by pressing your legs and buttocks area (gluteus maximus). You'll need to adjust the chain on the bar to cables. •Facing the power rods, stand on the base of your hips into the bench and hold them completely still. Key points: •Make sure you do this exercise...
...;Attach lat pulldown bar to make sure you have resistance at the start of the bench by pressing your legs and buttocks area (gluteus maximus). You'll need to adjust the chain on the bar to cables. •Facing the power rods, stand on the base of your hips into the bench and hold them completely still. Key points: •Make sure you do this exercise...
Owners Manual
Page 44
Use very light resistance and small range of motion. Starting position: •Remove the bench, stand with one side near the power rods, and attach a handle /strap to the power rods for losing fat from the machine (outside leg). •Stand up , keeping your lower leg relaxed. •Grasp your working leg at the knee joints. Use it to the side. Try not to raise your hips...
Use very light resistance and small range of motion. Starting position: •Remove the bench, stand with one side near the power rods, and attach a handle /strap to the power rods for losing fat from the machine (outside leg). •Stand up , keeping your lower leg relaxed. •Grasp your working leg at the knee joints. Use it to the side. Try not to raise your hips...