Assembly Manual
Page 16
... safe workout. Safety Note: Before using the attachment, make sure that open-end of the bar and slide chest bar out until it came, approximately the same width as shown on other side. Note: Once you finish installing your CHEST BAR Attachment, go back to your Power Pro. 2) Extended Position for enhancing your Bowflex...
... safe workout. Safety Note: Before using the attachment, make sure that open-end of the bar and slide chest bar out until it came, approximately the same width as shown on other side. Note: Once you finish installing your CHEST BAR Attachment, go back to your Power Pro. 2) Extended Position for enhancing your Bowflex...
Assembly Manual
Page 22
...slide Plate openings onto rear Bench Legs. Caution: Be sure to remove Squat Plate before each workout to ensure proper functioning. • Never attempt to exercise with Expansion Chain to properly place...your shoulders. 23 Always check Fasteners, Snap Hooks, Cables and Pulleys before folding and transporting the Bowflex. • Always wear shoes with a non-skid sole when using the Squat Attachment. •...knees out. Position Squat Plate under Bench. and accessories you are at angle, so as to Power Rod Cables. Position Squat Plate so that you are in such a manner that would be ...
...slide Plate openings onto rear Bench Legs. Caution: Be sure to remove Squat Plate before each workout to ensure proper functioning. • Never attempt to exercise with Expansion Chain to properly place...your shoulders. 23 Always check Fasteners, Snap Hooks, Cables and Pulleys before folding and transporting the Bowflex. • Always wear shoes with a non-skid sole when using the Squat Attachment. •...knees out. Position Squat Plate under Bench. and accessories you are at angle, so as to Power Rod Cables. Position Squat Plate so that you are in such a manner that would be ...
Assembly Manual
Page 24
... in the illustration to comfort, and row! The Foot Harness is no gapping area between the Pulley Frame and your maximum aerobic workout. Repeat with Buckles B & D. Installing the Foot Harness Bowflex has specially designed a Foot Harness which slots are labeled alphabetically for proper usage. Sample Buckle 2 1 C B D A Wrap around the Frame where they...
... in the illustration to comfort, and row! The Foot Harness is no gapping area between the Pulley Frame and your maximum aerobic workout. Repeat with Buckles B & D. Installing the Foot Harness Bowflex has specially designed a Foot Harness which slots are labeled alphabetically for proper usage. Sample Buckle 2 1 C B D A Wrap around the Frame where they...
Owners Manual
Page 2
Table Of Contents Getting To Know Your Machine 2 Using Your Machine 3 Optional Equipment 6 Warning 7 Defining Your Goals 8 Working Out 10 The Workouts: The 20 Minute Better Body Workout 11 Advanced General Conditioning 11 20 Minute Upper / Lower Body 12 Body Building 13 Circuit Training Anaerobic / Cardiovascular . . . . .14 True Aerobic Circuit Training 15 Strength... Kickback 49 Lying Leg Extension 50 Standing Hip Abduction 50 Seated Hip Adduction 51 Ankle Inversion 51 Ankle Eversion 52 Fast Fat Loss Now The Bowflex Body Leanness Program By Dr. Ellington Darden 53
Table Of Contents Getting To Know Your Machine 2 Using Your Machine 3 Optional Equipment 6 Warning 7 Defining Your Goals 8 Working Out 10 The Workouts: The 20 Minute Better Body Workout 11 Advanced General Conditioning 11 20 Minute Upper / Lower Body 12 Body Building 13 Circuit Training Anaerobic / Cardiovascular . . . . .14 True Aerobic Circuit Training 15 Strength... Kickback 49 Lying Leg Extension 50 Standing Hip Abduction 50 Seated Hip Adduction 51 Ankle Inversion 51 Ankle Eversion 52 Fast Fat Loss Now The Bowflex Body Leanness Program By Dr. Ellington Darden 53
Owners Manual
Page 3
...read through the entire manual Rod Caps Cable Pulley Frame Pulley Hand Grip Ankle Cuff Standing Platform Spring Lock Seat Pin THE BOWFLEX POWER PRO Power Rods® Cable Hook Rod Box Vertical Main Frame Bench Seat Seat Rail Bench Legs Please take your confidence in our product. ...equipment available. In this owner's manual you attempt to perform the exercise with the Power Rod® Resistance attached to the cables. before you will find detailed information on a wide variety of exercises, workout programs and a very specialized program titled, "FAST FAT LOSS NOW" by any other...
...read through the entire manual Rod Caps Cable Pulley Frame Pulley Hand Grip Ankle Cuff Standing Platform Spring Lock Seat Pin THE BOWFLEX POWER PRO Power Rods® Cable Hook Rod Box Vertical Main Frame Bench Seat Seat Rail Bench Legs Please take your confidence in our product. ...equipment available. In this owner's manual you attempt to perform the exercise with the Power Rod® Resistance attached to the cables. before you will find detailed information on a wide variety of exercises, workout programs and a very specialized program titled, "FAST FAT LOSS NOW" by any other...
Owners Manual
Page 5
...FREE SLIDING" position for exercises such as towards the front of your bench attaches and releases from the Power Rods®. Quick Release Bench The long portion of your hands up as rowing. Pull out on... simply remove the bench by lifting up . "Free Sliding" Position Remove the long portion of the Power Rods®. Pull out on the end of the bench. Mounting The Incline Bench Sit on the ...grips KEEPING HANDS DOWN AND PALMS UP. Using Your Machine 3 THE WORKOUT BENCH Your Bowflex has four different bench positions. With the bench in a "free sliding" position for exercises such as...
...FREE SLIDING" position for exercises such as towards the front of your bench attaches and releases from the Power Rods®. Quick Release Bench The long portion of your hands up as rowing. Pull out on... simply remove the bench by lifting up . "Free Sliding" Position Remove the long portion of the Power Rods®. Pull out on the end of the bench. Mounting The Incline Bench Sit on the ...grips KEEPING HANDS DOWN AND PALMS UP. Using Your Machine 3 THE WORKOUT BENCH Your Bowflex has four different bench positions. With the bench in a "free sliding" position for exercises such as...
Owners Manual
Page 7
... grips over opposite bench legs, crossing the cables to do so. • Wrap the Leg Press Belt around Power Rods® and link hooks to fold your Bowflex. Follow the simple steps below to D-rings on its transport wheels to roll the machine to any questions regarding maintenance...the machine back on hand grips. If you have any location. • Bind the Power Rods® with a non abrasive cleaner after each workout and tighten as needed. Using Your Machine 5 FOLDING & MOVING BOWFLEX Folding and moving your Bowflex in top condition check all fasteners and Rod Caps before each use.
... grips over opposite bench legs, crossing the cables to do so. • Wrap the Leg Press Belt around Power Rods® and link hooks to fold your Bowflex. Follow the simple steps below to D-rings on its transport wheels to roll the machine to any questions regarding maintenance...the machine back on hand grips. If you have any location. • Bind the Power Rods® with a non abrasive cleaner after each workout and tighten as needed. Using Your Machine 5 FOLDING & MOVING BOWFLEX Folding and moving your Bowflex in top condition check all fasteners and Rod Caps before each use.
Owners Manual
Page 9
...bench. Before beginning any lightheadedness, dizziness, or shortness of the Bowflex when the Power Rods are physically able to the side while attaching rods. When using the Bowflex for standing leg exercises, always grasp the Power Rods® for your particular age and condition. Never stand on... the bench. For Your Safety Please Follow These Instructions Keep your machine before each workout. Keep cables and Power Rods bound with more...
...bench. Before beginning any lightheadedness, dizziness, or shortness of the Bowflex when the Power Rods are physically able to the side while attaching rods. When using the Bowflex for standing leg exercises, always grasp the Power Rods® for your particular age and condition. Never stand on... the bench. For Your Safety Please Follow These Instructions Keep your machine before each workout. Keep cables and Power Rods bound with more...
Owners Manual
Page 11
...of fitness, follow a consistent, well designed program that address complimentary muscle groups. and try to your goals safely and efficiently. The workout routines found in this manual. Identify your goals: Goals are critical to target specific fitness goals. Remember your current abilities. The variables ... consult a physician who will equal the right fitness formula for you can be complete. So complement your own, based on the Bowflex. We recommend daily activity but so is easy, as long as walking, running, bicycling or rowing on specific muscle groups. •...
...of fitness, follow a consistent, well designed program that address complimentary muscle groups. and try to your goals safely and efficiently. The workout routines found in this manual. Identify your goals: Goals are critical to target specific fitness goals. Remember your current abilities. The variables ... consult a physician who will equal the right fitness formula for you can be complete. So complement your own, based on the Bowflex. We recommend daily activity but so is easy, as long as walking, running, bicycling or rowing on specific muscle groups. •...
Owners Manual
Page 12
...! Aerobic Rowing Position: • Remove bench, unlock the seat. • Sit on the Bowflex. Depth of • Sit up by extending the knees while Cool Down simultaneously bending the arms...yourself into a relaxed state. • Do not lose spinal alignment - A good pre-workout mental routine is the cool down . It is the series of inhalation and exhalation should be... exaggerate breathing. Action: START • Initiate the movement by rowing on the seat facing the Power Rods. 1) Be cautious when you warm up straight with a positive, constructive attitude. keep the...
...! Aerobic Rowing Position: • Remove bench, unlock the seat. • Sit on the Bowflex. Depth of • Sit up by extending the knees while Cool Down simultaneously bending the arms...yourself into a relaxed state. • Do not lose spinal alignment - A good pre-workout mental routine is the cool down . It is the series of inhalation and exhalation should be... exaggerate breathing. Action: START • Initiate the movement by rowing on the seat facing the Power Rods. 1) Be cautious when you warm up straight with a positive, constructive attitude. keep the...
Owners Manual
Page 13
... set. Complete all sets of each exercise. Count three seconds up and three seconds down and work to the next one set . The Workouts 11 20 MINUTE BETTER BODY WORKOUT FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES Start by performing more sets and more exercises. Use a pace that would allow you...
... set. Complete all sets of each exercise. Count three seconds up and three seconds down and work to the next one set . The Workouts 11 20 MINUTE BETTER BODY WORKOUT FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES Start by performing more sets and more exercises. Use a pace that would allow you...
Owners Manual
Page 14
... to your technique starts to 2. Perform all exercises to stop the movement instantly at the point that combines muscle conditioning with a quick and effective workout that your normal routine. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Rows Rear Deltoid Rows Standing Biceps Curl... 12-15 12-15 Page 46 48 48 49 29 43 Exercise Perform this routine when you are limited in the rep. 12 The Workouts 20 MINUTE UPPER/LOWER BODY FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 20 MINUTES This program provides you with some cardiovascular benefits...
... to your technique starts to 2. Perform all exercises to stop the movement instantly at the point that combines muscle conditioning with a quick and effective workout that your normal routine. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Rows Rear Deltoid Rows Standing Biceps Curl... 12-15 12-15 Page 46 48 48 49 29 43 Exercise Perform this routine when you are limited in the rep. 12 The Workouts 20 MINUTE UPPER/LOWER BODY FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 20 MINUTES This program provides you with some cardiovascular benefits...
Owners Manual
Page 15
... rep. Tighten the muscle before moving on proper form. Count three seconds up and three seconds down and work to achieve a defined muscular look. The Workouts 13 BODY BUILDING FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES Body building requires focused concentration and dedication to training, as well as...
... rep. Tighten the muscle before moving on proper form. Count three seconds up and three seconds down and work to achieve a defined muscular look. The Workouts 13 BODY BUILDING FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES Body building requires focused concentration and dedication to training, as well as...
Owners Manual
Page 16
... and three seconds down. Repeat process with perfect technique. Perform each rep of rowing or some other aerobic exercise before starting your circuits. 14 The Workouts CIRCUIT TRAINING - The idea is a great way to set of strength training and cardiovascular training in one round of Circuit 1. Once you reach three rounds...
... and three seconds down. Repeat process with perfect technique. Perform each rep of rowing or some other aerobic exercise before starting your circuits. 14 The Workouts CIRCUIT TRAINING - The idea is a great way to set of strength training and cardiovascular training in one round of Circuit 1. Once you reach three rounds...
Owners Manual
Page 17
... one round of strength training and cardiovascular training in one round of each exercise slowly and with Circuit 3. Warm-up and three seconds down. The Workouts 15 TRUE AEROBIC CIRCUIT TRAINING FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-60 MINUTES Circuit training is to move quickly from exercise to exercise, taking...
... one round of strength training and cardiovascular training in one round of each exercise slowly and with Circuit 3. Warm-up and three seconds down. The Workouts 15 TRUE AEROBIC CIRCUIT TRAINING FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-60 MINUTES Circuit training is to move quickly from exercise to exercise, taking...
Owners Manual
Page 18
... Curl 2-4 Seated (straight leg) Calf Raise 2-4 Functional Low Back Extension 2-4 Seated (resisted) Abdominal Crunch 2-4 Reps 5-8 5-8 5-8 5-8 8-12 5-8 Page 46 50 48 49 29 43 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 to stop...
... Curl 2-4 Seated (straight leg) Calf Raise 2-4 Functional Low Back Extension 2-4 Seated (resisted) Abdominal Crunch 2-4 Reps 5-8 5-8 5-8 5-8 8-12 5-8 Page 46 50 48 49 29 43 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 to stop...
Owners Manual
Page 57
...a strict eating plan. unless they are several things that were applied have been, tried, tested, and proved effective. The exercises performed on the Bowflex machine and adhere to get the best possible results, you must be accomplished by you 'll get started! All of all, these people, however... on it 's your hands. It's the next best thing to build muscle, which include just 18 workouts (3 per man. not in only six weeks! You might say leanness is experimental. Women on the Bowflex machine. In return, you in my research certainly got rid of my research projects...
...a strict eating plan. unless they are several things that were applied have been, tried, tested, and proved effective. The exercises performed on the Bowflex machine and adhere to get the best possible results, you must be accomplished by you 'll get started! All of all, these people, however... on it 's your hands. It's the next best thing to build muscle, which include just 18 workouts (3 per man. not in only six weeks! You might say leanness is experimental. Women on the Bowflex machine. In return, you in my research certainly got rid of my research projects...
Owners Manual
Page 58
... of the training depends on each stage you will exercise, control the number and quality of calories you read your Bowflex Owner's Manual before attempting a workout. *** There are a few people who are breast feeding; pregnant women; individuals with their physician's specific guidance....and teenagers; Make sure you consume, and drink plenty of resistance to achieve optimum results. Some people should experiment with your Bowflex. diabetics; Show this course is important that you practice every aspect of breath while exercising, stop the movement and consult a...
... of the training depends on each stage you will exercise, control the number and quality of calories you read your Bowflex Owner's Manual before attempting a workout. *** There are a few people who are breast feeding; pregnant women; individuals with their physician's specific guidance....and teenagers; Make sure you consume, and drink plenty of resistance to achieve optimum results. Some people should experiment with your Bowflex. diabetics; Show this course is important that you practice every aspect of breath while exercising, stop the movement and consult a...
Owners Manual
Page 66
...seconds in the negative. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. No workout should take more than 60 seconds. Exercise Sets Reps Page Leg Curl 1 8-12 45 Leg Extension 1 8-12 45 Bench Press 1 ...12 * Lying Triceps Extension 1 8-12 35 Seated (resisted) Abdominal Crunch 1 8-12 43 * Bowflex suggests that you substitute the Upright Row exercise with one set of 8 to 12 repetitions. 64 The Workouts GUIDELINES Week 1&2 All exercises should be practiced with one set of 8 to 12 repetitions. Exercise ...
...seconds in the negative. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. No workout should take more than 60 seconds. Exercise Sets Reps Page Leg Curl 1 8-12 45 Leg Extension 1 8-12 45 Bench Press 1 ...12 * Lying Triceps Extension 1 8-12 35 Seated (resisted) Abdominal Crunch 1 8-12 43 * Bowflex suggests that you substitute the Upright Row exercise with one set of 8 to 12 repetitions. 64 The Workouts GUIDELINES Week 1&2 All exercises should be practiced with one set of 8 to 12 repetitions. Exercise ...
Owners Manual
Page 67
...45 8-12 18 8-12 41 8-12 20 8-12 27 8-12 * 8-12 35 8-12 43 * Bowflex suggests that you substitute the Upright Row exercise with one set of performance is very important. The Workouts 65 GUIDELINES Week 5&6 All exercises should be 4 seconds in the positive phase and 4 seconds in the ...minimum, no longer than 30 minutes to 12 repetitions. Perform each repetition should take more than 30 seconds. The style of 8 to complete. No workout should be practiced with the Front Shoulder Raise (page 21) or Rear Deltoid Rows (page 22). Keep the motion slow and smooth. The movement...
...45 8-12 18 8-12 41 8-12 20 8-12 27 8-12 * 8-12 35 8-12 43 * Bowflex suggests that you substitute the Upright Row exercise with one set of performance is very important. The Workouts 65 GUIDELINES Week 5&6 All exercises should be 4 seconds in the positive phase and 4 seconds in the ...minimum, no longer than 30 minutes to 12 repetitions. Perform each repetition should take more than 30 seconds. The style of 8 to complete. No workout should be practiced with the Front Shoulder Raise (page 21) or Rear Deltoid Rows (page 22). Keep the motion slow and smooth. The movement...