Assembly Manual
Page 24
...components are properly assembled. Zip-tie Step 19 Final Inspection Please inspect your exercise program. Failure to visually check and test assembly before use can cause damage to the Bowflex Revolution® home gym and serious injury to users and bystanders, and can also... assembly of your machine to ensure that all warnings affixed to the Bowflex Revolution® Owner's Manual for instructions about adjusting the cable tension. Congratulations! NOTICE: Refer to machine. 22 Assembling Your Bowflex Revolution® Home Gym Step 18 Remove Zip Ties Tools: • Scissors...
...components are properly assembled. Zip-tie Step 19 Final Inspection Please inspect your exercise program. Failure to visually check and test assembly before use can cause damage to the Bowflex Revolution® home gym and serious injury to users and bystanders, and can also... assembly of your machine to ensure that all warnings affixed to the Bowflex Revolution® Owner's Manual for instructions about adjusting the cable tension. Congratulations! NOTICE: Refer to machine. 22 Assembling Your Bowflex Revolution® Home Gym Step 18 Remove Zip Ties Tools: • Scissors...
Owners Manual
Page 2
Anaerobic/Cardiovascular 26 True Aerobic Circuit Training 27 Strength Training 28 Exercises 29 Chest Exercises 30 Shoulder Exercises 39 Back Exercises 50 Arm Exercises 58 Abdominal Exercises 69 Leg Exercises 73 Muscle Chart 82 Exercise Log 83 Bowflex Revolution® 100% Satisfaction Guarantee 84 To validate warranty support, keep the original proof of purchase and record the following information: Serial Number...
Anaerobic/Cardiovascular 26 True Aerobic Circuit Training 27 Strength Training 28 Exercises 29 Chest Exercises 30 Shoulder Exercises 39 Back Exercises 50 Arm Exercises 58 Abdominal Exercises 69 Leg Exercises 73 Muscle Chart 82 Exercise Log 83 Bowflex Revolution® 100% Satisfaction Guarantee 84 To validate warranty support, keep the original proof of purchase and record the following information: Serial Number...
Owners Manual
Page 3
...user weight limit: 300 lb. (136 kg). Inspect all cables, pulleys and their connections, making sure they are over exert yourself during exercise. This is for access and passage around and emergency dismounts from the machine. Read and understand all Positional Adjustment Devices. Contact your chest...on this equipment, obey the following warnings: Read and understand the complete Owner's Manual. Moving parts and other weight equipment to exercise while the seat rail is in use with this space when machine is in death or serious injury. 1 Important Safety Instructions ...
...user weight limit: 300 lb. (136 kg). Inspect all cables, pulleys and their connections, making sure they are over exert yourself during exercise. This is for access and passage around and emergency dismounts from the machine. Read and understand all Positional Adjustment Devices. Contact your chest...on this equipment, obey the following warnings: Read and understand the complete Owner's Manual. Moving parts and other weight equipment to exercise while the seat rail is in use with this space when machine is in death or serious injury. 1 Important Safety Instructions ...
Owners Manual
Page 7
...before attempting to properly perform each exercise before you do so using SpiraFlex® Resistance. The image below shows the machine set up in the Assembly Manual. It's important to understand how to use your Bowflex Revolution® home gym. Included as in ...just one of many configurations. Bowflex Revolution® Parts Reference Guide Adjustable Arms Engine Housing SpiraFlex® Resistance Plates Bench Seat Variable...
...before attempting to properly perform each exercise before you do so using SpiraFlex® Resistance. The image below shows the machine set up in the Assembly Manual. It's important to understand how to use your Bowflex Revolution® home gym. Included as in ...just one of many configurations. Bowflex Revolution® Parts Reference Guide Adjustable Arms Engine Housing SpiraFlex® Resistance Plates Bench Seat Variable...
Owners Manual
Page 8
... of the resistance packs is contained in a small canister that provides the smoothness and feel of motion. That gives you perform an exercise, these resistance packs rotate around a coil, which means your muscles get a great workout. which is that means you can quickly ...When you a more consistent, gym-quality experience - including 5, 10, 20, and 40-pound packs (2.27kg, 4.54kg, 9.07kg, 18.14kg). The Bowflex Revolution® muscle-building resistance comes in the RESISTANCE, not the weight. and get a bigger burn, a better workout and faster results. Because no metal parts...
... of the resistance packs is contained in a small canister that provides the smoothness and feel of motion. That gives you perform an exercise, these resistance packs rotate around a coil, which means your muscles get a great workout. which is that means you can quickly ...When you a more consistent, gym-quality experience - including 5, 10, 20, and 40-pound packs (2.27kg, 4.54kg, 9.07kg, 18.14kg). The Bowflex Revolution® muscle-building resistance comes in the RESISTANCE, not the weight. and get a bigger burn, a better workout and faster results. Because no metal parts...
Owners Manual
Page 9
... to suit your needs. Check that the index marks on the other side--or any combination of the Bowflex Revolution® website at www.bowflexrevolution.com. What this means is useful when doing one-sided exercises such as bench press or chest fly. Step 1: Place resistance plate on one side is that . Index...
... to suit your needs. Check that the index marks on the other side--or any combination of the Bowflex Revolution® website at www.bowflexrevolution.com. What this means is useful when doing one-sided exercises such as bench press or chest fly. Step 1: Place resistance plate on one side is that . Index...
Owners Manual
Page 10
... full assembled weight of your machine. Raise the seat rail system, pull the pop pin on the machine. Grasp the handle on the exercise poster included with your Bowflex Revolution® home gym should be easy: • Select the desired resistance plates • Position the adjustable arms to the correct setting • Attach...
... full assembled weight of your machine. Raise the seat rail system, pull the pop pin on the machine. Grasp the handle on the exercise poster included with your Bowflex Revolution® home gym should be easy: • Select the desired resistance plates • Position the adjustable arms to the correct setting • Attach...
Owners Manual
Page 13
Exercise Start and Finish photos on this page show where machine arms should be positioned, where cables should be attached, and how to attach both cables and machine attachments. Cable Hookup for Leg Exercises 11 The drawings on the pages to follow show proper cable hookup when using the leg extension attachment. Please note that the freearms should be in position 9. The included Assembly Manual also contains information on how to position yourself for each exercise.
Exercise Start and Finish photos on this page show where machine arms should be positioned, where cables should be attached, and how to attach both cables and machine attachments. Cable Hookup for Leg Exercises 11 The drawings on the pages to follow show proper cable hookup when using the leg extension attachment. Please note that the freearms should be in position 9. The included Assembly Manual also contains information on how to position yourself for each exercise.
Owners Manual
Page 14
12 Cable Hookup for Leg Press Exercises The drawings on this page show proper cable hookup for leg press exercises. Please note that the freearms should be in position 9.
12 Cable Hookup for Leg Press Exercises The drawings on this page show proper cable hookup for leg press exercises. Please note that the freearms should be in position 9.
Owners Manual
Page 17
... grip". 15 Attaching Hand Grips and Foot Harnesses Your Bowflex Revolution® home gym comes with your Bowflex Revolution® home gym. Connect here for longer hand grip. Hand grips contain two D-rings on multiple sides. The foot harnesses contain attachment rings on each of leg exercises. Hand Grips You receive two hand grips with...
... grip". 15 Attaching Hand Grips and Foot Harnesses Your Bowflex Revolution® home gym comes with your Bowflex Revolution® home gym. Connect here for longer hand grip. Hand grips contain two D-rings on multiple sides. The foot harnesses contain attachment rings on each of leg exercises. Hand Grips You receive two hand grips with...
Owners Manual
Page 18
Leg Press Seatback Seat Roller Assembly Leg Press Plate The leg press plate is used together with the leg press seatback when doing leg press exercises. To attach this accessory, slide the leg press seatback arms into the seat roller assembly and tilt back to attach each of the accessories/attachments. ...
Leg Press Seatback Seat Roller Assembly Leg Press Plate The leg press plate is used together with the leg press seatback when doing leg press exercises. To attach this accessory, slide the leg press seatback arms into the seat roller assembly and tilt back to attach each of the accessories/attachments. ...
Owners Manual
Page 21
... • Handgrips & Foot Harnesses Heavy-duty steel construction for years of use Stand Size: 2 ½' L x 2 ½' W x 3' H After Check out the Bowflex Revolution® Accessory Rack and a wide selection of exercises. 19 Companion Equipment Bowflex Revolution® Accessory Rack (ordered separately) The Bowflex Revolution® home gym comes with a wide variety of other great products available at www...
... • Handgrips & Foot Harnesses Heavy-duty steel construction for years of use Stand Size: 2 ½' L x 2 ½' W x 3' H After Check out the Bowflex Revolution® Accessory Rack and a wide selection of exercises. 19 Companion Equipment Bowflex Revolution® Accessory Rack (ordered separately) The Bowflex Revolution® home gym comes with a wide variety of other great products available at www...
Owners Manual
Page 22
... and relaxing. weakness of overall fitness and health. It is developed when a localized muscle is often misinterpreted as rowing on the Bowflex Revolution™. This is worked both strength and size. When training to achieve muscular power, pick a resistance that typically runs three times...are some fitness components that you execute an overhand serve or stretch for the action to improve power. It is the ability to exercising muscles over an extended period of equal strength developed in both positively (concentric) and negatively (eccentric) at one time....
... and relaxing. weakness of overall fitness and health. It is developed when a localized muscle is often misinterpreted as rowing on the Bowflex Revolution™. This is worked both strength and size. When training to achieve muscular power, pick a resistance that typically runs three times...are some fitness components that you execute an overhand serve or stretch for the action to improve power. It is the ability to exercising muscles over an extended period of equal strength developed in both positively (concentric) and negatively (eccentric) at one time....
Owners Manual
Page 23
...During each session, first work on the BowflexRevolution® . Should you not find the best formula, you must experiment with aerobic exercise such as follows: •Training Frequency: The number of repetitions and sets performed. •Rest intervals: The time you rest ... group. •Training Intensity: The amount of resistance and effort level of the body and includes both aerobic and strength exercise. Designing a program is strategy. 21 Defining Your Goals Reaching Your Goals To reach your current abilities. Know your current fitness level...
...During each session, first work on the BowflexRevolution® . Should you not find the best formula, you must experiment with aerobic exercise such as follows: •Training Frequency: The number of repetitions and sets performed. •Rest intervals: The time you rest ... group. •Training Intensity: The amount of resistance and effort level of the body and includes both aerobic and strength exercise. Designing a program is strategy. 21 Defining Your Goals Reaching Your Goals To reach your current abilities. Know your current fitness level...
Owners Manual
Page 24
.... Remember to your end goal. Aerobic Rowing Position: Aerobic rowing on the Bowflex Revolution® home gym. Key Points: •Do not lose spinal alignment - Do not exaggerate breathing. Warming Up We recommend that changes the position of exercise intensity so that you will probably hold your rib cage moves. Motion: •...
.... Remember to your end goal. Aerobic Rowing Position: Aerobic rowing on the Bowflex Revolution® home gym. Key Points: •Do not lose spinal alignment - Do not exaggerate breathing. Warming Up We recommend that changes the position of exercise intensity so that you will probably hold your rib cage moves. Motion: •...
Owners Manual
Page 25
... and work to stop the movement instantly at any point in the rep. 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...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 Sets Standing Lat Row 1-3 Stiff Arm Pulldown 1-3 Standing Cable Cross Rear Deltoid Row 1-3 Standing Biceps Curl 1-3 Resisted Dip 1-3 Trunk Rotation 1-3 Standing Low Back ...
... and work to stop the movement instantly at any point in the rep. 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...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 Sets Standing Lat Row 1-3 Stiff Arm Pulldown 1-3 Standing Cable Cross Rear Deltoid Row 1-3 Standing Biceps Curl 1-3 Resisted Dip 1-3 Trunk Rotation 1-3 Standing Low Back ...
Owners Manual
Page 26
... deteriorate. Count three seconds up and three seconds down and work to fatigue during each rep. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Row Seated Shoulder Press French Press Standing Biceps Curl Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 12-15... 1-3 12-15 DAY 2 & 4 Body Part Legs Trunk Exercise Leg Extension Leg Curl Leg Press Seated Calf Raise Seated Low Back Extension Seated Resisted Abdominal Crunch Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15...
... deteriorate. Count three seconds up and three seconds down and work to fatigue during each rep. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Row Seated Shoulder Press French Press Standing Biceps Curl Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 12-15... 1-3 12-15 DAY 2 & 4 Body Part Legs Trunk Exercise Leg Extension Leg Curl Leg Press Seated Calf Raise Seated Low Back Extension Seated Resisted Abdominal Crunch Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15...
Owners Manual
Page 27
...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 Rows Narrow Pulldown w/ Hand Grips Standing Biceps Curl Standing Hammer Grip Curls Seated Triceps Extension Seated French Press 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 3 Body Part Legs Trunk Aerobic Exercise Standing Hip Extension Leg Extension Leg Curl Leg Press Seated Calf Raise Seated Low Back Extension Seated Resisted Abdominal Crunch Seated Resisted Oblique Crunch...
...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 Rows Narrow Pulldown w/ Hand Grips Standing Biceps Curl Standing Hammer Grip Curls Seated Triceps Extension Seated French Press 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 3 Body Part Legs Trunk Aerobic Exercise Standing Hip Extension Leg Extension Leg Curl Leg Press Seated Calf Raise Seated Low Back Extension Seated Resisted Abdominal Crunch Seated Resisted Oblique Crunch...
Owners Manual
Page 28
... up with Circuit 3. Anaerobic/Cardiovascular Frequency: 2-3 Times Per Week Time: About 20-45 Minutes Circuit training is to move quickly from exercise to exercise, taking only as much rest between sets as your age. The idea is a great way to set of Circuit 1. One circuit ... of Circuit 2. Do not let your heart rate exceed 220 minus your fitness level increases. Circuit 1 Body Part Chest Legs Back Legs Trunk Exercise Standing Chest Press Standing Leg Kickback Standing Lat Row Alternating Standing Hip Abduction Standing Trunk Rotation Reps 8-12 8-12 8-12 8-12 8-12 Circuit ...
... up with Circuit 3. Anaerobic/Cardiovascular Frequency: 2-3 Times Per Week Time: About 20-45 Minutes Circuit training is to move quickly from exercise to exercise, taking only as much rest between sets as your age. The idea is a great way to set of Circuit 1. One circuit ... of Circuit 2. Do not let your heart rate exceed 220 minus your fitness level increases. Circuit 1 Body Part Chest Legs Back Legs Trunk Exercise Standing Chest Press Standing Leg Kickback Standing Lat Row Alternating Standing Hip Abduction Standing Trunk Rotation Reps 8-12 8-12 8-12 8-12 8-12 Circuit ...
Owners Manual
Page 29
...-up and three seconds down. Circuit 1 Body Part Chest Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Legs Aerobic Rowing Trunk Aerobic Rowing Exercise Standing Chest Press 30 - 60 Seconds Standing Hip Extension 30 - 60 Seconds Seated Lat Row 30 - 60 Seconds Standing Leg Kickback 30...Seconds Reps 8-12 8-12 8-12 8-12 8-12 Circuit 2 Body Part Shoulders Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Trunk Aerobic Rowing Arms Exercise Shoulder Shrug 30 - 60 Seconds Standing Hip Flexion w/Knee Flexion 30 - 60 Seconds Stiff Arm Pulldown 30 - 60 Seconds Standing Low Back Extension...
...-up and three seconds down. Circuit 1 Body Part Chest Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Legs Aerobic Rowing Trunk Aerobic Rowing Exercise Standing Chest Press 30 - 60 Seconds Standing Hip Extension 30 - 60 Seconds Seated Lat Row 30 - 60 Seconds Standing Leg Kickback 30...Seconds Reps 8-12 8-12 8-12 8-12 8-12 Circuit 2 Body Part Shoulders Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Trunk Aerobic Rowing Arms Exercise Shoulder Shrug 30 - 60 Seconds Standing Hip Flexion w/Knee Flexion 30 - 60 Seconds Stiff Arm Pulldown 30 - 60 Seconds Standing Low Back Extension...