Assembly Manual
Page 2
For safe operation, allow a workout area of at least 100" x 78" (2.6m x 2.0m) of the cables wrapped and bagged until the Bowflex® home gym is completely assembled. Use a combination wrench to grip the locknut when you tighten a bolt that has a locknut ...5. When attaching two pieces, lightly lift and look through the bolt holes to help guide the bolt through the holes. 6. For best results, assemble your Bowflex® home gym carefully. Tools • (2) Adjustable Wrenches (not included) • Phillips Head Screwdriver 2 Assembly Manual Table of Contents Before Assembly 2 ...
For safe operation, allow a workout area of at least 100" x 78" (2.6m x 2.0m) of the cables wrapped and bagged until the Bowflex® home gym is completely assembled. Use a combination wrench to grip the locknut when you tighten a bolt that has a locknut ...5. When attaching two pieces, lightly lift and look through the bolt holes to help guide the bolt through the holes. 6. For best results, assemble your Bowflex® home gym carefully. Tools • (2) Adjustable Wrenches (not included) • Phillips Head Screwdriver 2 Assembly Manual Table of Contents Before Assembly 2 ...
Owners Manual
Page 2
............ 8 Safety 8 When You Are Not Using Your Home Gym 8 Maintenance and Care of Your Gym 8 Accessories and Equipment 9 Workouts 10 Define Your Goals 10 Design Your Program 11 Twenty Minute Better Body Workout 12 Advanced General Conditioning 12 Twenty Minute Upper/Lower Body 13 Body Building 14 Circuit Training - Anaerobic/Cardiovascular 15...
............ 8 Safety 8 When You Are Not Using Your Home Gym 8 Maintenance and Care of Your Gym 8 Accessories and Equipment 9 Workouts 10 Define Your Goals 10 Design Your Program 11 Twenty Minute Better Body Workout 12 Advanced General Conditioning 12 Twenty Minute Upper/Lower Body 13 Body Building 14 Circuit Training - Anaerobic/Cardiovascular 15...
Owners Manual
Page 6
... in your chest, an irregular heartbeat, shortness of breath, feel tension along the front of your thigh. Repeat for 20 minutes each day. • Schedule workouts in toward the propped-up ankle as far as is comfortable. You will need the appropriate clothes for balance. Put your physician before starting any...
... in your chest, an irregular heartbeat, shortness of breath, feel tension along the front of your thigh. Repeat for 20 minutes each day. • Schedule workouts in toward the propped-up ankle as far as is comfortable. You will need the appropriate clothes for balance. Put your physician before starting any...
Owners Manual
Page 10
..., which depend on your ability to perform just about 15-20 repetitions in the 3-5 repetition range. a) being directly associated with your workout routine. Balanced Strength and alignment are included in this manual. When a muscle contracts, its opposite muscle group must move fast. Cardiovascular... in each exercise, working the muscle only to occur. An over an extended period of the motor pattern or skill. Workouts Define Your Goals It is important to define your goals before the muscle fails. Later, between your fitness program. Muscle Endurance...
..., which depend on your ability to perform just about 15-20 repetitions in the 3-5 repetition range. a) being directly associated with your workout routine. Balanced Strength and alignment are included in this manual. When a muscle contracts, its opposite muscle group must move fast. Cardiovascular... in each exercise, working the muscle only to occur. An over an extended period of the motor pattern or skill. Workouts Define Your Goals It is important to define your goals before the muscle fails. Later, between your fitness program. Muscle Endurance...
Owners Manual
Page 11
...at a decreasing rate. So complement your resistance training with several variables that you train per week. Working Out A good pre-workout mental routine is the cool down. Cooling Down An essential part of times you can be dangerous. Breathing Breathing in or out...repetitions and sets performed. • Rest Intervals: The time you rest between workouts. Designing a program is when you determine your current abilities. Put first things first During each session, first work on the Bowflex® home gym. In order to exertion. Remember to be natural for...
...at a decreasing rate. So complement your resistance training with several variables that you train per week. Working Out A good pre-workout mental routine is the cool down. Cooling Down An essential part of times you can be dangerous. Breathing Breathing in or out...repetitions and sets performed. • Rest Intervals: The time you rest between workouts. Designing a program is when you determine your current abilities. Put first things first During each session, first work on the Bowflex® home gym. In order to exertion. Remember to be natural for...
Owners Manual
Page 12
... 10-12 10-12 10-12 Warm up and three seconds down and work to stop the movement instantly at any point in the rep. Workouts Workouts 20 Minute Better Body Workout Frequency: 3 days per week (M-W-F) Time: 20 minutes When you are proficient in performing the exercise techniques of the above... workout and are no more than 10 reps and no longer realizing results, or have become stronger, you can perform 12 reps perfectly, and you will ...
... 10-12 10-12 10-12 Warm up and three seconds down and work to stop the movement instantly at any point in the rep. Workouts Workouts 20 Minute Better Body Workout Frequency: 3 days per week (M-W-F) Time: 20 minutes When you are proficient in performing the exercise techniques of the above... workout and are no more than 10 reps and no longer realizing results, or have become stronger, you can perform 12 reps perfectly, and you will ...
Owners Manual
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...starts to deteriorate. Use a pace that would allow you perform. Move slowly on each rep. Days 2 & 4 Body Part Back Shoulders Arms Trunk Workouts Exercise Sets Reverse Grip Pulldown with 1-3 Hand Grips Narrow Pulldown with Hand Grips 1-3 Crossover High Rear Delt Rows 1-3 Seated Biceps Curl 1-3 Triceps Pushdown ... 20 Minute Upper/Lower Body Frequency: 4 days per week (M-T-Th-F) Time: 20 minutes This program provides a quick and effective workout that your normal routine. Perform this program training 2 days, resting 1 to 2. Count three seconds up and three seconds down.
...starts to deteriorate. Use a pace that would allow you perform. Move slowly on each rep. Days 2 & 4 Body Part Back Shoulders Arms Trunk Workouts Exercise Sets Reverse Grip Pulldown with 1-3 Hand Grips Narrow Pulldown with Hand Grips 1-3 Crossover High Rear Delt Rows 1-3 Seated Biceps Curl 1-3 Triceps Pushdown ... 20 Minute Upper/Lower Body Frequency: 4 days per week (M-T-Th-F) Time: 20 minutes This program provides a quick and effective workout that your normal routine. Perform this program training 2 days, resting 1 to 2. Count three seconds up and three seconds down.
Owners Manual
Page 14
..., cramp the muscle at any muscle group. Focus on each muscle group to achieve a defined muscular look. Do not neglect any point in the rep. Workouts Body Building Frequency: 3 days on, 1 day off (Day 6) Time: 45-60 minutes Body building requires focused concentration and dedication to training, as well as you...
..., cramp the muscle at any muscle group. Focus on each muscle group to achieve a defined muscular look. Do not neglect any point in the rep. Workouts Body Building Frequency: 3 days on, 1 day off (Day 6) Time: 45-60 minutes Body building requires focused concentration and dedication to training, as well as you...
Owners Manual
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... Circuit 2 as it takes to exercise, taking only as much rest between sets as your resting heart rate. Perform each rep of the same circuit. Workouts Circuit Training - One circuit equals one quick, challenging routine.
... Circuit 2 as it takes to exercise, taking only as much rest between sets as your resting heart rate. Perform each rep of the same circuit. Workouts Circuit Training - One circuit equals one quick, challenging routine.
Owners Manual
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... heart rate exceed 220 minus your fitness level increases. The idea is a great way to achieve the benefits of Circuit 1, add one quick, challenging routine. Workouts True Aerobic Circuit Training Frequency: 2-3 times per week Time: 20-60 minutes Circuit training is to move quickly from exercise to exercise, taking only as...
... heart rate exceed 220 minus your fitness level increases. The idea is a great way to achieve the benefits of Circuit 1, add one quick, challenging routine. Workouts True Aerobic Circuit Training Frequency: 2-3 times per week Time: 20-60 minutes Circuit training is to move quickly from exercise to exercise, taking only as...
Owners Manual
Page 17
... between each rep. Use a pace that would allow you should increase your resistance 5 lbs and decrease your exercise techniques. Focus on each set and exercise. Workouts Strength Training Frequency: 3 days per week (M-W-F) Time: 45-60 minutes This program is an advanced routine to be used only after you have perfected your...
... between each rep. Use a pace that would allow you should increase your resistance 5 lbs and decrease your exercise techniques. Focus on each set and exercise. Workouts Strength Training Frequency: 3 days per week (M-W-F) Time: 45-60 minutes This program is an advanced routine to be used only after you have perfected your...