Assembly Manual
Page 3
... Safety Instructions Indicates a potentially hazardous situation which, if not avoided, could compromise the safety of this machine and will void the warranty. • If replacement parts are assembling at all times. • Do not assemble this machine outdoors or in a wet or moist location. • Make sure assembly is done in an appropriate work space away from operating correctly and void the warranty...
... Safety Instructions Indicates a potentially hazardous situation which, if not avoided, could compromise the safety of this machine and will void the warranty. • If replacement parts are assembling at all times. • Do not assemble this machine outdoors or in a wet or moist location. • Make sure assembly is done in an appropriate work space away from operating correctly and void the warranty...
Assembly Manual
Page 4
... Bowflex Revolution® home gym is fastened securely. 3. When attaching two pieces, gently lift and look through the bolt holes to help guide the bolt through the holes. 4. As a general rule, and for all bolts and nuts on a hard, level surface. Or you can simplify each step and thoroughly read the assembly instructions for that step prior to starting assembly for the step. 2. When tightening a locknut on a bolt, use...
... Bowflex Revolution® home gym is fastened securely. 3. When attaching two pieces, gently lift and look through the bolt holes to help guide the bolt through the holes. 4. As a general rule, and for all bolts and nuts on a hard, level surface. Or you can simplify each step and thoroughly read the assembly instructions for that step prior to starting assembly for the step. 2. When tightening a locknut on a bolt, use...
Assembly Manual
Page 16
... only needed when the Spiraflex® packs are not installed, and may be discarded or recycled. Allen Bolt Cam Holders Tools: • Phillips Head Screwdriver 6-1 Use a Phillips Head Screwdriver to the left until you feel the Pack seat into place. 5-3 Install and completely tighten hardware, installing screws in Box 1 12 Allen Bolt ( # 8-32 X 3/8") Remove Cam Holders Step 6 Remove Cam Holders. 14 Assembling Your Bowflex Revolution® Home Gym Step 5 Install...
... only needed when the Spiraflex® packs are not installed, and may be discarded or recycled. Allen Bolt Cam Holders Tools: • Phillips Head Screwdriver 6-1 Use a Phillips Head Screwdriver to the left until you feel the Pack seat into place. 5-3 Install and completely tighten hardware, installing screws in Box 1 12 Allen Bolt ( # 8-32 X 3/8") Remove Cam Holders Step 6 Remove Cam Holders. 14 Assembling Your Bowflex Revolution® Home Gym Step 5 Install...
Assembly Manual
Page 19
... inclined when installed. 10-2 Install and completely tighten the hardware. Seat Rail Pop Pin Seat Assembly Reverse view of 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. Assembling Your Bowflex Revolution® Home Gym 17 NOTE: To ease assembly, before proceeding to Step 10, remove the Seat Assembly from the Seat Rail by pulling the Pop Pin and sliding the Seat Assembly off of Seat Assembly Step...
... inclined when installed. 10-2 Install and completely tighten the hardware. Seat Rail Pop Pin Seat Assembly Reverse view of 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. Assembling Your Bowflex Revolution® Home Gym 17 NOTE: To ease assembly, before proceeding to Step 10, remove the Seat Assembly from the Seat Rail by pulling the Pop Pin and sliding the Seat Assembly off of Seat Assembly Step...
Assembly Manual
Page 24
...: Refer to machine. You have successfully completed assembly of your machine to ensure that all warnings affixed to the Bowflex Revolution® Owner's Manual for instructions about adjusting the cable tension. 22 Assembling Your Bowflex Revolution® Home Gym Step 18 Remove Zip Ties Tools: • Scissors or utility knife 18-1 Cut and remove the zip-tie on each Swing Arm cable. Zip-tie Step 19 Final Inspection Please inspect your exercise program.
...: Refer to machine. You have successfully completed assembly of your machine to ensure that all warnings affixed to the Bowflex Revolution® Owner's Manual for instructions about adjusting the cable tension. 22 Assembling Your Bowflex Revolution® Home Gym Step 18 Remove Zip Ties Tools: • Scissors or utility knife 18-1 Cut and remove the zip-tie on each Swing Arm cable. Zip-tie Step 19 Final Inspection Please inspect your exercise program.
Owners Manual
Page 2
... 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 Preparing for Use, Storing, and Moving 8 Maintenance 9 Adjusting Cable Tension 11 Cable Hookup for Leg Exercises 11 Cable Hookup for Leg Press Exercises 12 Storing Leg Press Cables 13 Storing Leg Extension Cables 14 Attaching Hand Grips and Foot Harnesses 15 Attaching Accessories, Benches and Seats 16 Leg Press Seatback 16 Leg...
... 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 Preparing for Use, Storing, and Moving 8 Maintenance 9 Adjusting Cable Tension 11 Cable Hookup for Leg Exercises 11 Cable Hookup for Leg Press Exercises 12 Storing Leg Press Cables 13 Storing Leg Extension Cables 14 Attaching Hand Grips and Foot Harnesses 15 Attaching Accessories, Benches and Seats 16 Leg Press Seatback 16 Leg...
Owners Manual
Page 3
..., obey the following warnings: Read and understand the complete Owner's Manual. This is in the folded position. • Do not move the machine without aid. Use only the weight resistance designed for use with this gym. • Correctly adjust and safely engage all cables, pulleys and their connections, making sure they are over exert yourself during exercise. If at least 22" (56 cm) on or...
..., obey the following warnings: Read and understand the complete Owner's Manual. This is in the folded position. • Do not move the machine without aid. Use only the weight resistance designed for use with this gym. • Correctly adjust and safely engage all cables, pulleys and their connections, making sure they are over exert yourself during exercise. If at least 22" (56 cm) on or...
Owners Manual
Page 7
... Bowflex Revolution® Home Gym Please take your time to use your new Bowflex Revolution® home gym are posted on the machine. Also locate and read through the entire manual and follow it carefully before you do so using SpiraFlex® Resistance. 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 Lock Seat Pin...
... Bowflex Revolution® Home Gym Please take your time to use your new Bowflex Revolution® home gym are posted on the machine. Also locate and read through the entire manual and follow it carefully before you do so using SpiraFlex® Resistance. 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 Lock Seat Pin...
Owners Manual
Page 9
... have the same amount of resistance on one side is useful when doing one-sided exercises such as bench press or chest fly. Push resistance plate all six plate tabs lock into place. Step 2: While pressing pack towards machine, turn counterclockwise about 10 degrees until ... this means is seated evenly, with rounded top of shaft. You can choose any variation like that you attached 5-lb (2.27kg) SpiraFlex® resistance packs to the machine. 7 Using Your Bowflex Revolution® Home Gym Attaching SpiraFlex® Resistance Packs During assembly, you can set resistance to 40 lbs ...
... have the same amount of resistance on one side is useful when doing one-sided exercises such as bench press or chest fly. Push resistance plate all six plate tabs lock into place. Step 2: While pressing pack towards machine, turn counterclockwise about 10 degrees until ... this means is seated evenly, with rounded top of shaft. You can choose any variation like that you attached 5-lb (2.27kg) SpiraFlex® resistance packs to the machine. 7 Using Your Bowflex Revolution® Home Gym Attaching SpiraFlex® Resistance Packs During assembly, you can set resistance to 40 lbs ...
Owners Manual
Page 10
... resistance plates • Position the adjustable arms to the correct setting • Attach cable clips to appropriate location • Complete the exercise A full description of each use to ensure all of engine and roll on the lower seat rail at the front of your machine. Each exercise uses a unique set of exercises ever offered by a Bowflex® home gym. DO NOT USE HANDLE ON LEG EXTENSION ASSEMBLY TO MOVE UNIT. Preparing for Use Before using...
... resistance plates • Position the adjustable arms to the correct setting • Attach cable clips to appropriate location • Complete the exercise A full description of each use to ensure all of engine and roll on the lower seat rail at the front of your machine. Each exercise uses a unique set of exercises ever offered by a Bowflex® home gym. DO NOT USE HANDLE ON LEG EXTENSION ASSEMBLY TO MOVE UNIT. Preparing for Use Before using...
Owners Manual
Page 22
... is the ability of the heart and lungs to supply oxygen and nutrients to define your fitness program. Any exercise program must move the joint through the balanced strength training programs included in your middle, lower, and upper body. 20 Defining Your Goals Your body will do what you train it to lean weight (muscles, bones and tissue). Body Composition is important in...
... is the ability of the heart and lungs to supply oxygen and nutrients to define your fitness program. Any exercise program must move the joint through the balanced strength training programs included in your middle, lower, and upper body. 20 Defining Your Goals Your body will do what you train it to lean weight (muscles, bones and tissue). Body Composition is important in...
Owners Manual
Page 25
As you become stronger, you become bored, it is time to change your training with a light resistance exercise that will allow you can increase your program. 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 Reps 1-2 10-15 1-2 10-15 1-2 10-15 1-2 10-15 1-2 10-15...
As you become stronger, you become bored, it is time to change your training with a light resistance exercise that will allow you can increase your program. 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 Reps 1-2 10-15 1-2 10-15 1-2 10-15 1-2 10-15 1-2 10-15...
Owners Manual
Page 27
... form. Use a pace that will allow you to stop the movement instantly at the point of full contraction, and resist the movement as proper eating habits. Rest 30-60 seconds between each rep. DAY 1 Body Part Chest Shoulders Exercise Bench Press Decline Chest Fly Seated Shoulder Press Rear Deltoid Row Standing Lateral Raise Shoulder 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...
... form. Use a pace that will allow you to stop the movement instantly at the point of full contraction, and resist the movement as proper eating habits. Rest 30-60 seconds between each rep. DAY 1 Body Part Chest Shoulders Exercise Bench Press Decline Chest Fly Seated Shoulder Press Rear Deltoid Row Standing Lateral Raise Shoulder 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...
Owners Manual
Page 33
... Accessory: Long Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Keep chest lifted throughout exercise. • Keep knees bent, feet on floor. • Maintain good spinal alignment. Shoulder Flexion, Elbow Extension, Scapular Protraction Muscles worked: Anterior Deltoid; Triceps; FINISH • Using moderate speed, rotate your trunk and press your arms back to the Start position. START FINISH START • Lie flat...
... Accessory: Long Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Keep chest lifted throughout exercise. • Keep knees bent, feet on floor. • Maintain good spinal alignment. Shoulder Flexion, Elbow Extension, Scapular Protraction Muscles worked: Anterior Deltoid; Triceps; FINISH • Using moderate speed, rotate your trunk and press your arms back to the Start position. START FINISH START • Lie flat...
Owners Manual
Page 36
... chest muscles tight, limit and control your forearms in line with elbows bent to the Start position, keeping tension on the floor. • Keep shoulder blades pinched, chest lifted and a slight curve in the lower back. Deltoids; Triceps. START FINISH START • Stand with the shoulders. Standing Incline Chest Press - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; FINISH • Press...
... chest muscles tight, limit and control your forearms in line with elbows bent to the Start position, keeping tension on the floor. • Keep shoulder blades pinched, chest lifted and a slight curve in the lower back. Deltoids; Triceps. START FINISH START • Stand with the shoulders. Standing Incline Chest Press - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; FINISH • Press...
Owners Manual
Page 37
... Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Maintain a 90º angle between upper arms and torso throughout the motion. • Keep chest muscles tight, limit and control your range of the press, and slightly less than the standard bench press position. Shoulder Horizontal Adduction Muscles worked: Pectoralis Major; START FINISH START • Grasp the Hand Grips so the cables are in...
... Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Maintain a 90º angle between upper arms and torso throughout the motion. • Keep chest muscles tight, limit and control your range of the press, and slightly less than the standard bench press position. Shoulder Horizontal Adduction Muscles worked: Pectoralis Major; START FINISH START • Grasp the Hand Grips so the cables are in...
Owners Manual
Page 54
... your shoulderblades. • Keep your sides. Standing Lat Row High Pulley Muscles worked: Latissimus Dorsi; START START • Remove the seat, stand on the Bench facing the engine. • Grasp the Hand Grips, palms facing each rep by slowly moving your hands in an arc toward pulleys. Teres Major Bench Position: Remove seat Accessory: Hand Grips Adjustable Arm Position: 0, 1 Success Tips • Do not bend...
... your shoulderblades. • Keep your sides. Standing Lat Row High Pulley Muscles worked: Latissimus Dorsi; START START • Remove the seat, stand on the Bench facing the engine. • Grasp the Hand Grips, palms facing each rep by slowly moving your hands in an arc toward pulleys. Teres Major Bench Position: Remove seat Accessory: Hand Grips Adjustable Arm Position: 0, 1 Success Tips • Do not bend...
Owners Manual
Page 62
... up. • Keep your elbows bent, bringing your upper arms to the Start position without moving your upper arms. Cross Triceps Extension Muscles worked: Triceps Bench Position: 45˚ incline Accessory: Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Keep your upper arm motionless and your wrists straight. • Keep your chest lifted, pinch your shoulder blades together and maintain a slight...
... up. • Keep your elbows bent, bringing your upper arms to the Start position without moving your upper arms. Cross Triceps Extension Muscles worked: Triceps Bench Position: 45˚ incline Accessory: Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Keep your upper arm motionless and your wrists straight. • Keep your chest lifted, pinch your shoulder blades together and maintain a slight...
Owners Manual
Page 74
... should be flat on the floor. START FINISH START • Cross one arm over the opposite shoulder, grasp a Hand Grip, and rest the hand on the floor. Maintain normal neck posture. • Tighten your shoulders. 72 Abdominal Exercises Seated (Resisted) Abdominal Crunch - Seated (Resisted) Oblique Abdominal Crunch - Obliques Bench Position: 45˚ incline Accessory: Hand Grips Adjustable Arm Position: 8 Success Tips • Do not...
... should be flat on the floor. START FINISH START • Cross one arm over the opposite shoulder, grasp a Hand Grip, and rest the hand on the floor. Maintain normal neck posture. • Tighten your shoulders. 72 Abdominal Exercises Seated (Resisted) Abdominal Crunch - Seated (Resisted) Oblique Abdominal Crunch - Obliques Bench Position: 45˚ incline Accessory: Hand Grips Adjustable Arm Position: 8 Success Tips • Do not...
Owners Manual
Page 75
... Seat Accessory: Leg Extension (refer to instructions for hooking up the cables for leg exercises.) Adjustable Arm Position: 9 Success Tips • Make sure you are completely straight and your kneecaps point upward to the ceiling. • Slowly reverse the motion, returning to the Start position without relaxing your thighs off the pad. Leg Press Seat Back (optional) Adjustable Arm Position: 9 Success Tips • Use slow, controlled...
... Seat Accessory: Leg Extension (refer to instructions for hooking up the cables for leg exercises.) Adjustable Arm Position: 9 Success Tips • Make sure you are completely straight and your kneecaps point upward to the ceiling. • Slowly reverse the motion, returning to the Start position without relaxing your thighs off the pad. Leg Press Seat Back (optional) Adjustable Arm Position: 9 Success Tips • Use slow, controlled...
