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Additional Parts
Does the Bowflex Motivator come with a lat bar attachment? I purchased a Motivator at an estate sale...
Does the Bowflex Motivator come with a lat bar attachment? I purchased a Motivator at an estate sale...
(Posted by iraqmt3 3 years ago)
How To Set Up The Lat Pulldown Tower
(Posted by alshore 10 years ago)
Popular Bowflex Motivator Manual Pages
Assembly Manual - Page 1
... 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. Please follow these assembly instructions carefully.
One Square box and one end of a bolt while tightening with the other) and a phillips head (+) screw driver. Assembly Instructions For The Bowflex Motivator
Before you begin, you will...
Assembly Manual - Page 5
... how your Motivator folds for easy storage, see page 4 of your Owner's Manual for extra support. See 7A
Standing Platform
Insert 4" Carriage Bolt and secure with four 1/4"x1" phillip head machine screws. For instruction on end of three positions in relation to the three holes on base frame as seen in 7A. BOWFLEX
STEP 7
Replace carriage bolt...
Owners Manual - Page 1
Strength Training Systems
BOWFLEX ® FITNESS BOWFLEX ® MOTIVATOR®
FOR ALL MOTIVATOR MODELS
& Owner's Manual Fitness Guide
Written By: Tom Purvis,
Registered Physical Therapist, Certified Strength Conditioning Specialist, and Head Trainer for the National Academy of Sports
Medicine.
Owners Manual - Page 2
... Log
44
Shoulder Shrug
20
Muscle Chart
45
Scapular Protraction
21
Scapular Depression
21
Lying Front Shoulder Raise
22
Back Exercises:
Lying Lat Pulldown
23
Functional Low Back Extension
23
Wide Pulldowns
24
Narrow Pulldowns
24
Lying Lat Fly
25
Reverse Grip Pulldowns
25
Seated Lat Rows
26
One Arm Seated Lat Rows
26
Stiff Arm Pulldowns
27
Scapular Retraction
27
Arm...
Owners Manual - Page 3
... Bench Legs
THE BOWFLEX ® MOTIVATOR®
In this owner's manual you 're just about to prove it to fitness! With all of the fitness choices available today, we say it is unmatched by any other single piece of home fitness equipment available.
Please take your commitment to yourself. The resistance and aerobic training that choosing a piece of exercises, and workout...
Owners Manual - Page 6
... Moving Your Bowflex® Home Gym: Folding and moving your Bowflex® Home Gym is required.
The Bowflex® Home Gym Leg Extension / Leg Curl Attachment
This attachment is designed to add more effectiveness to support the lat pulldown bar or remove the bar when not in place and tightened.
2) Lift bench up .
Clean the bench with a non abrasive cleaner after each workout and tighten...
Owners Manual - Page 7
... Safety Please Follow These
Instructions
Keep your physician or health care profession-
Stand off to handle.
lar age and condition. If you are in use .
When using the Bowflex® Home Gym for standing leg exercises, always grasp the Power Rod® units for your particu- Never attempt to exercise with the rod binding strap when the Bowflex® Home Gym is not in...
Owners Manual - Page 9
... per week.
The workout routines found in this manual. Remember your lifestyle, but not daily training of the same muscle group. •Training Intensity: The amount of time. Understand fitness and its components: Improperly designed programs can design your current abilities. Once you determine your own, based on the Bowflex® Home Gym. Any exercise program must follow...
Owners Manual - Page 10
...:
1) Be cautious when you can focus on the Bowflex® Home Gym. Depth of air flow relative to your breath. 8 Working Out
A workout begins in or out during exercise is the cool down. Cool Down
An essential part of the exercise routine is , quite simply, that changes the position of exercise intensity so that blood does not accumulate in...
Owners Manual - Page 11
... 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 Deltoid Row Standing Biceps Curl Reverse Curl Functional Low Back Extension Resisted Abdominal Crunch...
Owners Manual - Page 13
... your body fat levels to the next exercise. Rest 30-60 seconds between each set and exercise. 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 Row Lying Lat Pulldowns Standing Biceps Curl Standing Reverse Curl...
Owners Manual - Page 14
... quick, challenging routine. Then add an additional round of Circuit 2. Circuit 1
Body Part Chest Legs Back Legs Trunk
Exercise Bench Press Squat Seated Lat Row Leg Curl Resisted Abdominal Crunch
Circuit 2
Body Part Shoulders Legs Back Trunk Arms
Circuit 3
Body Part Shoulders Arms Legs Trunk
Exercise Seated Shoulder Press Lying Leg Extensions Lying Lat Pulldowns Functional Low Back...
Owners Manual - Page 15
... Leg Extension 30 - 60 Seconds Lying Lat Pulldowns 30 - 60 Seconds Functional Low Back Extension 30 - 60 Seconds Standing Biceps Curl
Reps 8-12 8-12 8-12 8-12 8-12
Reps 8-12 8-12 8-12 8-12 8-12 Then add an additional round of aerobic exercise can be used for this routine. Perform each rep of each exercise.
One circuit equals one set...
Owners Manual - Page 16
...
Day 2
Body Part Back
Arms
Day 3
Body Part Legs
Trunk
Exercise Bench Press One Arm Seated Fly Seated Shoulder Press Rear Deltoid Rows Shoulder Shrug
Exercise Seated Lat Row Lying Lat Pulldowns Standing Biceps Curl Standing Reverse Curl Seated Triceps Extension Lying Triceps Pushdown
Exercise Squat Lying Leg Extension Leg Curl Functional Low Back Extension Resisted Abdominal Crunch
Sets
Reps...
Owners Manual - Page 48
... foreign and domestic patentes pending. Bowflex and the Bowflex logo are registered trademarks of Nautilus, Inc. BOWFLEX ® MOTIVATOR ® Patent numbers 4620704, 4725057, and 4756527. This manual is written and designed by industry professionals.
If you have any questions regarding your Bowflex® Home Gym or any instructions found in this manual please call 1-800-269-3539...
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