Assembly Manual
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...accident or acts of the Bowflex Power Pro. How State Law Applies This warranty gives you specific legal rights, and you are missing any part, please call a customer service representative at the above address, Attention Warranty. Bowflex Power Pro The Bowflex patented Power Rod resistance is covered by...shipping to make sure all defects in materials or workmanship. Table of the Bowflex. Vancouver, WA 98684 within thirty (30) days of your purchase of Contents Bowflex Power Pro 4-10 Part Reference and Size Guide 4 PowerPro Reference Guide 5 Assembly Instructions 6-10 Leg ...
...accident or acts of the Bowflex Power Pro. How State Law Applies This warranty gives you specific legal rights, and you are missing any part, please call a customer service representative at the above address, Attention Warranty. Bowflex Power Pro The Bowflex patented Power Rod resistance is covered by...shipping to make sure all defects in materials or workmanship. Table of the Bowflex. Vancouver, WA 98684 within thirty (30) days of your purchase of Contents Bowflex Power Pro 4-10 Part Reference and Size Guide 4 PowerPro Reference Guide 5 Assembly Instructions 6-10 Leg ...
Assembly Manual
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... assembly instructions carefully. Bowflex Power Pro Parts Reference Guide Name: 1/4" Washer Part #: 90156 Quantity: 1 Name: #12 x 3/4" Self Tapping Screw (the medium-sized screw) Part #: 90194 Quantity: 4 Name: 3/8" Flat Washer Part #: 90138 Quantity: 8 Name: #10 x 3/4" Sheet Metal Screw (smallest screw) Part #: 90208 Quantity: 4 Name: #14 x 3/4" Wood Screw (largest-sized screw) Part #: 90151 Quantity: 2 Name: 3/8" x 3/4" Square Head Bolt Part #: 80165 Quantity: 10...
... assembly instructions carefully. Bowflex Power Pro Parts Reference Guide Name: 1/4" Washer Part #: 90156 Quantity: 1 Name: #12 x 3/4" Self Tapping Screw (the medium-sized screw) Part #: 90194 Quantity: 4 Name: 3/8" Flat Washer Part #: 90138 Quantity: 8 Name: #10 x 3/4" Sheet Metal Screw (smallest screw) Part #: 90208 Quantity: 4 Name: #14 x 3/4" Wood Screw (largest-sized screw) Part #: 90151 Quantity: 2 Name: 3/8" x 3/4" Square Head Bolt Part #: 80165 Quantity: 10...
Assembly Manual
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Power Rods Rod Cap Hook Cable Rod Box Vertical Mainframe Pulley U-Bar Main Frame 3" End Cap Hand Grip Ankle Cuff Incline Support Bracket Bench Bench Cup (Not Visible, under Bench) Seat Non Skid Pads Seat Rail Pivot Bracket (Not Visible) Riser Support Bracket Standing Platform Seat Adjustment Lock End Cap 1" Threaded Knob Rear Bench Leg 5 Check pulleys and cables for wear and function. Tighten and fasten as needed. BOWFLEX ® POWER PRO Parts Reference Guide Before each use of the equipment, check all fasteners, snap hooks, cables and pulley functions.
Power Rods Rod Cap Hook Cable Rod Box Vertical Mainframe Pulley U-Bar Main Frame 3" End Cap Hand Grip Ankle Cuff Incline Support Bracket Bench Bench Cup (Not Visible, under Bench) Seat Non Skid Pads Seat Rail Pivot Bracket (Not Visible) Riser Support Bracket Standing Platform Seat Adjustment Lock End Cap 1" Threaded Knob Rear Bench Leg 5 Check pulleys and cables for wear and function. Tighten and fasten as needed. BOWFLEX ® POWER PRO Parts Reference Guide Before each use of the equipment, check all fasteners, snap hooks, cables and pulley functions.
Assembly Manual
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... & bottom bolts at the same time evenly. Slide Power Rod Pack onto top of Pulley Frame to tap rod box securely into Vertical Main Frame. Note: If the screws do not go in Box 1 Vertical Main Frame #12 Screw 8 Secure the two parts together by tightening four of the #12 Screws through... are in easily, use a rubber mallet to the Vertical Main Frame with the 3/8" x 2 1/2" Hex Head Bolt. Be sure that holes on each side line up. Power Rod Pack Components for this assembly are in screw threads. 5a. Hex Head Screw Note: It is best to secure the lower portion of the...
... & bottom bolts at the same time evenly. Slide Power Rod Pack onto top of Pulley Frame to tap rod box securely into Vertical Main Frame. Note: If the screws do not go in Box 1 Vertical Main Frame #12 Screw 8 Secure the two parts together by tightening four of the #12 Screws through... are in easily, use a rubber mallet to the Vertical Main Frame with the 3/8" x 2 1/2" Hex Head Bolt. Be sure that holes on each side line up. Power Rod Pack Components for this assembly are in screw threads. 5a. Hex Head Screw Note: It is best to secure the lower portion of the...
Assembly Manual
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...: M10 Allen Head Bolt Part #: 90237 Quantity: 1 Name: Rubber Bumper Bolt Part #: 80151 Quantity: 1 Name: Allen Wrench Part #: 90238 Quantity: 1 Name: M10 Nylon Lock Nut Part #: 90236 Quantity: 1 11 If you for assistance at 1-800-269-3539. Thank you experience any difficulty, please call a Bowflex customer service representative for choosing the Bowflex Leg Extension Attachment. Depending...
...: M10 Allen Head Bolt Part #: 90237 Quantity: 1 Name: Rubber Bumper Bolt Part #: 80151 Quantity: 1 Name: Allen Wrench Part #: 90238 Quantity: 1 Name: M10 Nylon Lock Nut Part #: 90236 Quantity: 1 11 If you for assistance at 1-800-269-3539. Thank you experience any difficulty, please call a Bowflex customer service representative for choosing the Bowflex Leg Extension Attachment. Depending...
Assembly Manual
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...-skid Pads Exercise Instruction Sheet Assembly Instructions Please check to assemble your new accessory. Depending on the machine and accessories you for choosing the Bowflex Chest Bar Attachment. Components for assistance at 1-800-269-3539. 14 If you need a crescent wrench, a 9/16" and a 7/... in a box labeled Chest Bar Attachment Contents of a bolt while tightening with everything you experience any part, please call a Bowflex customer service representative and ask for this attachment may or may not be included. Please follow these assembly instructions carefully.
...-skid Pads Exercise Instruction Sheet Assembly Instructions Please check to assemble your new accessory. Depending on the machine and accessories you for choosing the Bowflex Chest Bar Attachment. Components for assistance at 1-800-269-3539. 14 If you need a crescent wrench, a 9/16" and a 7/... in a box labeled Chest Bar Attachment Contents of a bolt while tightening with everything you experience any part, please call a Bowflex customer service representative and ask for this attachment may or may not be included. Please follow these assembly instructions carefully.
Assembly Manual
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... Name: 3/8" x 3 1/2" Hex Head Bolt Part #: 90278 Quantity: 2 Name: 1/4" x 7" Carriage Bolt Part #: 90227 Quantity: 2 Name: 1/4" Nylon Lock Nut Part #: 90204 Quantity: 2 Name: 3/8" Nylon Lock Nut Part #: 90196 Quantity: 2 Name: 1/4" Wing Nut Part #: 90265 Quantity: 2 Name: 1/4" x 3 1/2" Hex Head Bolt Part #: 90127 Quantity: 2 Name: #10 Screw Part #: 90208 Quantity: 2 Name: Snap Hook Part #: 50334 Quantity: 2 Name: Plastic Bumper Part #: 98202 Quantity: 1 18
... Name: 3/8" x 3 1/2" Hex Head Bolt Part #: 90278 Quantity: 2 Name: 1/4" x 7" Carriage Bolt Part #: 90227 Quantity: 2 Name: 1/4" Nylon Lock Nut Part #: 90204 Quantity: 2 Name: 3/8" Nylon Lock Nut Part #: 90196 Quantity: 2 Name: 1/4" Wing Nut Part #: 90265 Quantity: 2 Name: 1/4" x 3 1/2" Hex Head Bolt Part #: 90127 Quantity: 2 Name: #10 Screw Part #: 90208 Quantity: 2 Name: Snap Hook Part #: 50334 Quantity: 2 Name: Plastic Bumper Part #: 98202 Quantity: 1 18
Owners Manual
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... for muscle strength will generally increase muscle size and aerobic conditioning will help you define your goals and choose your feet all parts of motion, made possible by a rest interval that will help burn extra calories. An over-development of the back will ... negatively (eccentric) at different times or together, will round the shoulders; To develop muscle endurance, use low resistance and high repetitions - Muscle Power is a cooperative movement of fat weight (fat) to perform repeated contractions. This is the ability to lean weight (muscles, bones and tissue)....
... for muscle strength will generally increase muscle size and aerobic conditioning will help you define your goals and choose your feet all parts of motion, made possible by a rest interval that will help burn extra calories. An over-development of the back will ... negatively (eccentric) at different times or together, will round the shoulders; To develop muscle endurance, use low resistance and high repetitions - Muscle Power is a cooperative movement of fat weight (fat) to perform repeated contractions. This is the ability to lean weight (muscles, bones and tissue)....
Owners Manual
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.... Should you not find the best formula, you must follow a consistent, well designed program that provides balanced development to all parts of variables. Understand fitness and its components: Improperly designed programs can design your cardiovascular component: Any fitness program must contain a ...that, when mixed properly, will help you determine your goals you must experiment with cardiovascular training, such as rowing on the Bowflex. The variables are several combinations of the body and includes both aerobic and strength exercise. In addition, select exercises that ...
.... Should you not find the best formula, you must follow a consistent, well designed program that provides balanced development to all parts of variables. Understand fitness and its components: Improperly designed programs can design your cardiovascular component: Any fitness program must contain a ...that, when mixed properly, will help you determine your goals you must experiment with cardiovascular training, such as rowing on the Bowflex. The variables are several combinations of the body and includes both aerobic and strength exercise. In addition, select exercises that ...
Owners Manual
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... concentration and visualization you can focus on the Bowflex. It is , quite simply, that you do and think about to do it . • Grab the handles and keep your trunk, does not accumulate in or out during the return toward the Power Rods, bend at a decreasing rate. DO NOT...; If you are concentrating or exerting effort. FINISH recommend the rowing exercise for the situation. 2) Allow breathing to near extension. The most important part of • Sit up by rowing on what you are some tips for breathing: Warming Up We recommend that you warm up straight with a...
... concentration and visualization you can focus on the Bowflex. It is , quite simply, that you do and think about to do it . • Grab the handles and keep your trunk, does not accumulate in or out during the return toward the Power Rods, bend at a decreasing rate. DO NOT...; If you are concentrating or exerting effort. FINISH recommend the rowing exercise for the situation. 2) Allow breathing to near extension. The most important part of • Sit up by rowing on what you are some tips for breathing: Warming Up We recommend that you warm up straight with a...
Owners Manual
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...is time to change your training with a light resistance that would allow you can perform no less than 15 reps without fatiguing. Body Part Exercise Sets Chest Bench Press 1-2 Back Seated Lat Rows 1-2 Shoulders Rear Deltoid Rows 1-2 Arms Standing Biceps Curl 1-2 Lying Triceps Extension...do this "split system" routine that works opposing muscle groups on each exercise before increasing the resistance. Day 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press Seated Shoulder Press Lying Triceps Extension French Press Leg Press Seated Leg Curl Seated (straight ...
...is time to change your training with a light resistance that would allow you can perform no less than 15 reps without fatiguing. Body Part Exercise Sets Chest Bench Press 1-2 Back Seated Lat Rows 1-2 Shoulders Rear Deltoid Rows 1-2 Arms Standing Biceps Curl 1-2 Lying Triceps Extension...do this "split system" routine that works opposing muscle groups on each exercise before increasing the resistance. Day 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press Seated Shoulder Press Lying Triceps Extension French Press Leg Press Seated Leg Curl Seated (straight ...
Owners Manual
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... Standing Biceps Curl French Press Sets Reps Page 1-3 12-15 18 1-3 12-15 30 1-3 12-15 22 1-3 12-15 37 1-3 12-15 35 DAY 2 & 4 Body Part Exercise Sets Legs Trunk Leg Press 1-3 Seated Leg Curl 1-3 Standing Hip Extension 1-3 Seated (straight leg) Calf Raise 1-3 Functional Low Back Extension 1-3 Seated (resisted) Abdominal Crunch...
... Standing Biceps Curl French Press Sets Reps Page 1-3 12-15 18 1-3 12-15 30 1-3 12-15 22 1-3 12-15 37 1-3 12-15 35 DAY 2 & 4 Body Part Exercise Sets Legs Trunk Leg Press 1-3 Seated Leg Curl 1-3 Standing Hip Extension 1-3 Seated (straight leg) Calf Raise 1-3 Functional Low Back Extension 1-3 Seated (resisted) Abdominal Crunch...
Owners Manual
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... Shrug Sets Reps Page 2-4 8-12 18 2-4 8-12 18 2-4 8-12 21 2-4 8-12 22 2-4 8-12 22 2-4 8-12 25 Body Part Back Arms Exercise Seated Lat Rows Lying Lat Pulldowns Standing Biceps Curl Reverse Curl Lying Triceps Extension French Press Sets Reps Page 2-4 8-12 30 ...2-4 8-12 30 2-4 8-12 37 2-4 8-12 40 2-4 8-12 35 2-4 8-12 35 Body Part Exercise Sets Legs Trunk Leg Press 2-4 Lying Leg Extension 2-4 Standing Hip Extension 2-4 Seated Leg Curl 1-3 Seated (straight leg) Calf Raise 2-4 Functional Low ...
... Shrug Sets Reps Page 2-4 8-12 18 2-4 8-12 18 2-4 8-12 21 2-4 8-12 22 2-4 8-12 22 2-4 8-12 25 Body Part Back Arms Exercise Seated Lat Rows Lying Lat Pulldowns Standing Biceps Curl Reverse Curl Lying Triceps Extension French Press Sets Reps Page 2-4 8-12 30 ...2-4 8-12 30 2-4 8-12 37 2-4 8-12 40 2-4 8-12 35 2-4 8-12 35 Body Part Exercise Sets Legs Trunk Leg Press 2-4 Lying Leg Extension 2-4 Standing Hip Extension 2-4 Seated Leg Curl 1-3 Seated (straight leg) Calf Raise 2-4 Functional Low ...
Owners Manual
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... Seated Leg Curl Seated (resisted) Abdominal Crunch Reps 8-12 8-12 8-12 8-12 8-12 Page 18 46 30 48 43 Circuit 2 Body Part Shoulders Legs Back Trunk Arms Exercise Seated Shoulder Press Lying Leg Extension Lying Lat Pulldowns Functional Low Back Extension Standing Biceps Curl Reps 8-12 8-12... 8-12 8-12 8-12 Page 21 50 30 29 37 Circuit 3 Body Part Shoulders Arms Legs Trunk Legs Exercise Rear Deltoid Rows Lying Triceps Extension Lying (prone) Leg Curl Seated (resisted) Oblique Crunch Seated (straight leg) Calf...
... Seated Leg Curl Seated (resisted) Abdominal Crunch Reps 8-12 8-12 8-12 8-12 8-12 Page 18 46 30 48 43 Circuit 2 Body Part Shoulders Legs Back Trunk Arms Exercise Seated Shoulder Press Lying Leg Extension Lying Lat Pulldowns Functional Low Back Extension Standing Biceps Curl Reps 8-12 8-12... 8-12 8-12 8-12 Page 21 50 30 29 37 Circuit 3 Body Part Shoulders Arms Legs Trunk Legs Exercise Rear Deltoid Rows Lying Triceps Extension Lying (prone) Leg Curl Seated (resisted) Oblique Crunch Seated (straight leg) Calf...
Owners Manual
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... an additional round of each exercise slowly and with Circuit 3. Do not let your heart rate exceed 220 minus your circuits. Circuit 1 Body Part Chest Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Legs Aerobic Rowing Trunk Aerobic Rowing Exercise Bench Press 30 - 60 Seconds Leg Press 30 -... Seated (resisted) Abdominal Crunch 30 - 60 Seconds Reps 8-12 8-12 8-12 8-12 8-12 Page 18 10 46 30 48 43 Circuit 2 Body Part Shoulders Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Trunk Aerobic Rowing Arms Exercise Seated Shoulder Press 30 - 60 Seconds Lying Leg Extension 30 - 60...
... an additional round of each exercise slowly and with Circuit 3. Do not let your heart rate exceed 220 minus your circuits. Circuit 1 Body Part Chest Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Legs Aerobic Rowing Trunk Aerobic Rowing Exercise Bench Press 30 - 60 Seconds Leg Press 30 -... Seated (resisted) Abdominal Crunch 30 - 60 Seconds Reps 8-12 8-12 8-12 8-12 8-12 Page 18 10 46 30 48 43 Circuit 2 Body Part Shoulders Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Trunk Aerobic Rowing Arms Exercise Seated Shoulder Press 30 - 60 Seconds Lying Leg Extension 30 - 60...
Owners Manual
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...to near exhaustion. Day 1 Day 2 Day 3 Body Part Chest Shoulders Exercise Bench Press One Arm Seated Fly Seated Shoulder Press Rear Deltoid Rows Shoulder Shrug Body Part Back Arms Exercise Seated Lat Rows Lying Lat Pulldowns Standing ... 18 2-4 5-8 21 2-4 5-8 22 2-4 5-8 25 Sets Reps Page 2-4 5-8 30 2-4 5-8 30 2-4 5-8 37 2-4 5-8 40 2-4 5-8 37 2-4 5-8 35 Body Part Exercise Sets Legs Trunk Leg Press 2-4 Lying Leg Extension 2-4 Seated Leg Curl 2-4 Seated (straight leg) Calf Raise 2-4 Functional Low Back Extension 2-4 Seated (resisted) Abdominal Crunch...
...to near exhaustion. Day 1 Day 2 Day 3 Body Part Chest Shoulders Exercise Bench Press One Arm Seated Fly Seated Shoulder Press Rear Deltoid Rows Shoulder Shrug Body Part Back Arms Exercise Seated Lat Rows Lying Lat Pulldowns Standing ... 18 2-4 5-8 21 2-4 5-8 22 2-4 5-8 25 Sets Reps Page 2-4 5-8 30 2-4 5-8 30 2-4 5-8 37 2-4 5-8 40 2-4 5-8 37 2-4 5-8 35 Body Part Exercise Sets Legs Trunk Leg Press 2-4 Lying Leg Extension 2-4 Seated Leg Curl 2-4 Seated (straight leg) Calf Raise 2-4 Functional Low Back Extension 2-4 Seated (resisted) Abdominal Crunch...
Owners Manual
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... head. •Slowly return to starting position keeping tension in your lower back. •Grasp handles with palms facing away from the Power Rods, knees bent and feet flat on moving your arms straight, move them forward then upward to sit against the vertical rod holder ...Shoulder Adduction (and elbow extension) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids). Action: •The arms may wish to just above shoulder level, keeping palms facing forward. Starting position: •Sit...
... head. •Slowly return to starting position keeping tension in your lower back. •Grasp handles with palms facing away from the Power Rods, knees bent and feet flat on moving your arms straight, move them forward then upward to sit against the vertical rod holder ...Shoulder Adduction (and elbow extension) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids). Action: •The arms may wish to just above shoulder level, keeping palms facing forward. Starting position: •Sit...
Owners Manual
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...shoulders. •Slowly return to the starting position keeping tension in your lower back. Starting position: •Sit on the bench facing the Power Rods, knees bent and feet flat on moving your chest up . Action: •You may wish to sit against the vertical rod ...your sides. Shoulder Flexion (elbow stabilized) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as part of the middle deltoids). 26 START Shoulder Exercises LYING FRONT SHOULDER RAISE - Lie back completely so that your head is supported by your ...
...shoulders. •Slowly return to the starting position keeping tension in your lower back. Starting position: •Sit on the bench facing the Power Rods, knees bent and feet flat on moving your chest up . Action: •You may wish to sit against the vertical rod ...your sides. Shoulder Flexion (elbow stabilized) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as part of the middle deltoids). 26 START Shoulder Exercises LYING FRONT SHOULDER RAISE - Lie back completely so that your head is supported by your ...
Owners Manual
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... tighten your abdominals to the starting position without relaxing your muscles. Starting position: •Remove (or straddle) the bench and stand facing the Power Rods. •Grasp the lat bar with Lat Tower - keep chest lifted. •Keep the lats tightened throughout the entire motion. •...: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between the lower part of each rep and initiate each new rep by "lowering" your elbows nearly straight (not locked) throughout the entire exercise. 33 START FINISH...
... tighten your abdominals to the starting position without relaxing your muscles. Starting position: •Remove (or straddle) the bench and stand facing the Power Rods. •Grasp the lat bar with Lat Tower - keep chest lifted. •Keep the lats tightened throughout the entire motion. •...: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between the lower part of each rep and initiate each new rep by "lowering" your elbows nearly straight (not locked) throughout the entire exercise. 33 START FINISH...
Owners Manual
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... muscles and maintain a very slight arch in helping to save time. 39 START STANDING WRIST CURL Muscles worked: This exercise emphasizes the front part of your forearms as well as increasing the strength of your forearms. •Keeping your forearms still, slowly let your body. It also .... •Stand with both arms simultaneously to prevent injuries like tennis elbow. Starting position: •Sit facing the Power Rods with your knees bent and feet flat on the front part of your forearms and is critical in your lower back. •Bend your lower back. Key points: •...
... muscles and maintain a very slight arch in helping to save time. 39 START STANDING WRIST CURL Muscles worked: This exercise emphasizes the front part of your forearms as well as increasing the strength of your forearms. •Keeping your forearms still, slowly let your body. It also .... •Stand with both arms simultaneously to prevent injuries like tennis elbow. Starting position: •Sit facing the Power Rods with your knees bent and feet flat on the front part of your forearms and is critical in your lower back. •Bend your lower back. Key points: •...