Assembly Manual
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40 lb. Pack Qty. 4 3 5 lb. Pack Qty. 2 Pre-stretch 5 lb. Pack Qty. 4 Parts List 10 lb. Pack Qty. 2 Front Stabilizer Qty. 1 Four Bar Assembly Qty. 1 Snap Hook Qty. 5 Lower Rail Qty. 1 Rear Stabilizer Qty. 1 Seat Assembly Qty. 1 Preacher Curl Frame Qty. 1 Leg Press Plate Qty. 1 Preacher Curl Pad Qty. 1 Handle Grip Qty. 2 Low Row Foot Plate Qty. 1 Preacher Curl Strap Qty. 1 Platform Qty. 1 Leg Press Seat Back Qty. 1 Large Seat Back Qty. 1 Pack Qty. 2 20 lb.
40 lb. Pack Qty. 4 3 5 lb. Pack Qty. 2 Pre-stretch 5 lb. Pack Qty. 4 Parts List 10 lb. Pack Qty. 2 Front Stabilizer Qty. 1 Four Bar Assembly Qty. 1 Snap Hook Qty. 5 Lower Rail Qty. 1 Rear Stabilizer Qty. 1 Seat Assembly Qty. 1 Preacher Curl Frame Qty. 1 Leg Press Plate Qty. 1 Preacher Curl Pad Qty. 1 Handle Grip Qty. 2 Low Row Foot Plate Qty. 1 Preacher Curl Strap Qty. 1 Platform Qty. 1 Leg Press Seat Back Qty. 1 Large Seat Back Qty. 1 Pack Qty. 2 20 lb.
Assembly Manual
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.... Pack 40 lb. Pack Pre-stretch Hardware Pack Documentation Kit Box 2: Shipping Weight: 133.34 lbs. [60.5kg.] Main Frame Assembly Bowflex Revolution®/Revolution® XP/FT Common Hardware Card Box 3: Shipping Weight: 70.96 lbs. [32.2kg.] 3 D-Ring Strap Platform Preacher Curl Frame ...Seat Back Assembly Handle Kit Foot Harness Kit Bowflex Revolution® Main Assembly Hardware Card Box 4: Shipping Weight: 81.54 lbs. [37kg.] Low Row Foot Plate Front Stabilizer Leg Press Plate Four Bar Assembly Roller Pads End Caps Preacher Curl Bar Leg Extension Assembly Box5: Shipping Weight: 94.77 ...
.... Pack 40 lb. Pack Pre-stretch Hardware Pack Documentation Kit Box 2: Shipping Weight: 133.34 lbs. [60.5kg.] Main Frame Assembly Bowflex Revolution®/Revolution® XP/FT Common Hardware Card Box 3: Shipping Weight: 70.96 lbs. [32.2kg.] 3 D-Ring Strap Platform Preacher Curl Frame ...Seat Back Assembly Handle Kit Foot Harness Kit Bowflex Revolution® Main Assembly Hardware Card Box 4: Shipping Weight: 81.54 lbs. [37kg.] Low Row Foot Plate Front Stabilizer Leg Press Plate Four Bar Assembly Roller Pads End Caps Preacher Curl Bar Leg Extension Assembly Box5: Shipping Weight: 94.77 ...
Assembly Manual
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Install Bowflex Revolution® Accessories 23 Install Preacher Curl 1 Pull out the pop-pin and slide the Preacher Curl Assembly into place. 2 When the Preacher Curl is at the desired height, release the pop-pin to lock in the hooks on the Main Unit. Cross Bar Leg Press Plate Hooks Preacher Curl Assembly Pop-pin Install Leg Press Plate Place the cross bar on the Leg Press Plate in place.
Install Bowflex Revolution® Accessories 23 Install Preacher Curl 1 Pull out the pop-pin and slide the Preacher Curl Assembly into place. 2 When the Preacher Curl is at the desired height, release the pop-pin to lock in the hooks on the Main Unit. Cross Bar Leg Press Plate Hooks Preacher Curl Assembly Pop-pin Install Leg Press Plate Place the cross bar on the Leg Press Plate in place.
Assembly Manual
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24 Install Bowflex Revolution® Accessories Install Leg Press Seat Back Slide the Leg Press Seat back arms into the the Seat Roller Assembly and tilt back to lock into place. Cross Bar Hooks Bench Seat Roller Assembly Post Leg Press Seat back Seat Roller assembly Install Bench 1 Place the hooks on the Bench frame over the posts on the Seat Roller Assembly 2 Lay the bench flat on the Seat Rail or place the cross bar in the hooks on the Main Unit for an incline.
24 Install Bowflex Revolution® Accessories Install Leg Press Seat Back Slide the Leg Press Seat back arms into the the Seat Roller Assembly and tilt back to lock into place. Cross Bar Hooks Bench Seat Roller Assembly Post Leg Press Seat back Seat Roller assembly Install Bench 1 Place the hooks on the Bench frame over the posts on the Seat Roller Assembly 2 Lay the bench flat on the Seat Rail or place the cross bar in the hooks on the Main Unit for an incline.
Owners Manual
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...Exercises 58 Abdominal Exercises 69 Leg Exercises 73 Muscle Chart 82 Exercise Log 83 Bowflex Revolution® 100% Satisfaction ...Bowflex Revolution® Home Gym 5 Using Your Bowflex Revolution® Home Gym SpiraFlex® Resistance 6 Adjusting and Understanding the Resistance 6 Attaching SpiraFlex® Resistance Plates 7 Preparing for Use, Storing, and Moving 8 Maintenance 9 Adjusting Cable Tension 11 Cable Hookup for Leg Exercises 11 Cable Hookup for Leg Press Exercises 12 Storing Leg Press Cables 13 Storing Leg...
...Exercises 58 Abdominal Exercises 69 Leg Exercises 73 Muscle Chart 82 Exercise Log 83 Bowflex Revolution® 100% Satisfaction ...Bowflex Revolution® Home Gym 5 Using Your Bowflex Revolution® Home Gym SpiraFlex® Resistance 6 Adjusting and Understanding the Resistance 6 Attaching SpiraFlex® Resistance Plates 7 Preparing for Use, Storing, and Moving 8 Maintenance 9 Adjusting Cable Tension 11 Cable Hookup for Leg Exercises 11 Cable Hookup for Leg Press Exercises 12 Storing Leg Press Cables 13 Storing Leg...
Owners Manual
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... Included as in just one of many configurations. Bowflex Revolution® Parts Reference Guide Adjustable Arms Engine Housing SpiraFlex® Resistance Plates Bench Seat Variable Pulley System Tension Control Knob Cable Leg Extension/ Leg Curl Attachment Seat Rail Hand Grip Lower Pulley Low... warning labels that are a preacher curl attachment, leg press plate, leg press seatback, foot harnesses, and curl/pulldown bar. 5 Getting to Know Your Bowflex Revolution® Home Gym Please take your time to use your new Bowflex Revolution® home gym are posted on the machine....
... Included as in just one of many configurations. Bowflex Revolution® Parts Reference Guide Adjustable Arms Engine Housing SpiraFlex® Resistance Plates Bench Seat Variable Pulley System Tension Control Knob Cable Leg Extension/ Leg Curl Attachment Seat Rail Hand Grip Lower Pulley Low... warning labels that are a preacher curl attachment, leg press plate, leg press seatback, foot harnesses, and curl/pulldown bar. 5 Getting to Know Your Bowflex Revolution® Home Gym Please take your time to use your new Bowflex Revolution® home gym are posted on the machine....
Owners Manual
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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. 12 Cable Hookup for Leg Press Exercises The drawings on this page show proper cable hookup for leg press exercises.
Owners Manual
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..., and Seats Use the instructions on the leg press plate in the opposite position to use as a back support for military presses and leg extensions. 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 Seats Use the instructions on the leg press plate in the opposite position to use as a back support for military presses and leg extensions. 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...
Owners Manual
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... provide you with a wide variety of other great products available at www.bowflex.com 19 Companion Equipment Bowflex Revolution® Accessory Rack (ordered separately) The Bowflex Revolution® home gym comes with many accessories including: • Tall Seat Back • Leg Press Plate Before • Leg Press Seat Back • Preacher Curl Assembly • Resistance Packs • Handgrips & Foot...
... provide you with a wide variety of other great products available at www.bowflex.com 19 Companion Equipment Bowflex Revolution® Accessory Rack (ordered separately) The Bowflex Revolution® home gym comes with many accessories including: • Tall Seat Back • Leg Press Plate Before • Leg Press Seat Back • Preacher Curl Assembly • Resistance Packs • Handgrips & Foot...
Owners Manual
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..."split system" routine that will allow you 'll increase your form deteriorating. Day 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Standing Chest Press Standing Shoulder Press Rope Pushdown Standing French Press Leg Press Seated Calf Raise 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 ... Seated Lat Row Rear Delt Row Lying Triceps Extension Standing Biceps Curl Low Back Extension Resisted Abdominal Crunch Bench Press Leg Extension Leg Curl Sets Reps 1-2 10-15 1-2 10-15 1-2 10-15 1-2 10-15 1-2 10-15 1-2 10-15 1-2 10-15 1-2 10-...
..."split system" routine that will allow you 'll increase your form deteriorating. Day 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Standing Chest Press Standing Shoulder Press Rope Pushdown Standing French Press Leg Press Seated Calf Raise 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 ... Seated Lat Row Rear Delt Row Lying Triceps Extension Standing Biceps Curl Low Back Extension Resisted Abdominal Crunch Bench Press Leg Extension Leg Curl Sets Reps 1-2 10-15 1-2 10-15 1-2 10-15 1-2 10-15 1-2 10-15 1-2 10-15 1-2 10-15 1-2 10-...
Owners Manual
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... 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 1-3 12-15 1-3 10-12 1-3 10-12 ...
... 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 1-3 12-15 1-3 10-12 1-3 10-12 ...
Owners Manual
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...to 15-25 minutes Rest 30-60 seconds between each set and exercise. DAY 1 Body Part Chest Shoulders Exercise Bench Press Decline Chest Fly Seated Shoulder Press Rear Deltoid Row Standing Lateral Raise Shoulder Shrug Sets Reps 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 2-4... 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...
...to 15-25 minutes Rest 30-60 seconds between each set and exercise. DAY 1 Body Part Chest Shoulders Exercise Bench Press Decline Chest Fly Seated Shoulder Press Rear Deltoid Row Standing Lateral Raise Shoulder Shrug Sets Reps 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 2-4... 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...
Owners Manual
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...Add additional rounds of Circuit 2. Count three seconds up with Circuit 3. 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...Body Part Shoulders Back Trunk Arms Legs Body Part Shoulders Arms Trunk Legs Exercise Seated Shoulder Press Lying Lat fly Seated Low Back Extension Standing Biceps Curl Leg Press Exercise Standing Rear Deltoid Row Rope Pushdown Standing Resisted Oblique Crunch Leg Extension Leg Curl Reps 8-12 8-12 8-...
...Add additional rounds of Circuit 2. Count three seconds up with Circuit 3. 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...Body Part Shoulders Back Trunk Arms Legs Body Part Shoulders Arms Trunk Legs Exercise Seated Shoulder Press Lying Lat fly Seated Low Back Extension Standing Biceps Curl Leg Press Exercise Standing Rear Deltoid Row Rope Pushdown Standing Resisted Oblique Crunch Leg Extension Leg Curl Reps 8-12 8-12 8-...
Owners Manual
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... as you move , squeeze the muscle as you lower the weight. Shoulder Ext 2-4 Triceps Kickback 2-4 Rope Pushdown 2-4 Exercise Sets Leg Press 2-4 Seated Calf Raise 2-4 Leg Extension 2-4 Prone Leg Curl 2-4 Seated Low Back Extension 2-4 Resisted Abdominal Crunch 2-4 Reps 5-8 5-8 5-8 5-8 5-8 5-8 Reps 5-8 5-8 5-8 5-8 5-8... Day 2 Day 3 Body Part Chest Shoulders Body Part Back Arms Body Part Legs Trunk Exercise Sets Bench Press 2-4 Decline Chest Press 2-4 Seated Shoulder Press 2-4 Seated Lateral Raise 2-4 Rear Deltoid Row 2-4 Shoulder Shrug 2-4 Exercise Sets Seated...
... as you move , squeeze the muscle as you lower the weight. Shoulder Ext 2-4 Triceps Kickback 2-4 Rope Pushdown 2-4 Exercise Sets Leg Press 2-4 Seated Calf Raise 2-4 Leg Extension 2-4 Prone Leg Curl 2-4 Seated Low Back Extension 2-4 Resisted Abdominal Crunch 2-4 Reps 5-8 5-8 5-8 5-8 5-8 5-8 Reps 5-8 5-8 5-8 5-8 5-8... Day 2 Day 3 Body Part Chest Shoulders Body Part Back Arms Body Part Legs Trunk Exercise Sets Bench Press 2-4 Decline Chest Press 2-4 Seated Shoulder Press 2-4 Seated Lateral Raise 2-4 Rear Deltoid Row 2-4 Shoulder Shrug 2-4 Exercise Sets Seated...
Owners Manual
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... tight and maintain good spinal alignment. START FINISH START • Sit on the seat, and lean against the seat back for attaching the Leg Press Seat Back accessory.) Sit on the bench facing away from the engine. (Refer to the Start position, keeping tension in lower back. •...Arms may be moved alternately or together. • Slowly return to the Start position next to shoulder level. 40 Shoulder Exercises Seated Shoulder Press - Attach the Leg Press Seat Back to the sliding seat, facing away from the engine. • Keep your chest up , abs tight and maintain a slight ...
... tight and maintain good spinal alignment. START FINISH START • Sit on the seat, and lean against the seat back for attaching the Leg Press Seat Back accessory.) Sit on the bench facing away from the engine. (Refer to the Start position, keeping tension in lower back. •...Arms may be moved alternately or together. • Slowly return to the Start position next to shoulder level. 40 Shoulder Exercises Seated Shoulder Press - Attach the Leg Press Seat Back to the sliding seat, facing away from the engine. • Keep your chest up , abs tight and maintain a slight ...
Owners Manual
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... Back to the sliding seat, facing away from the engine. (Refer to instructions for attaching the Leg Press Seat Back accessory.) Lock the seat in your chest. Biceps Bench Position: Flat Bench Forward Accessory: Hand Grips Adjustable Arm Position: 1, 2 Success Tips • Keep ...
... Back to the sliding seat, facing away from the engine. (Refer to instructions for attaching the Leg Press Seat Back accessory.) Lock the seat in your chest. Biceps Bench Position: Flat Bench Forward Accessory: Hand Grips Adjustable Arm Position: 1, 2 Success Tips • Keep ...
Owners Manual
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...not let the arm go straight. Elbow Flexion (in an arcing motion towards your shoulders. • Stop your motion when your hands are straight. Leg Press Seat Back (optional) Adjustable Arm Position: 9 Success Tips • Keep wrists straight. • Keep chest lifted, abs tight and maintain a ...very slight arch in an arc toward your head while keeping your back against the Leg Press Seat Back. FINISH • Slowly curl the handles in your lower back. • For additional stability, rest your elbows and upper arms...
...not let the arm go straight. Elbow Flexion (in an arcing motion towards your shoulders. • Stop your motion when your hands are straight. Leg Press Seat Back (optional) Adjustable Arm Position: 9 Success Tips • Keep wrists straight. • Keep chest lifted, abs tight and maintain a ...very slight arch in an arc toward your head while keeping your back against the Leg Press Seat Back. FINISH • Slowly curl the handles in your lower back. • For additional stability, rest your elbows and upper arms...
Owners Manual
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... back. Keep kneecaps pointing up and straight forward. • For additional stability, rest your back against the Leg Press Seat Back. (Refer to instructions for leg exercises); Do not look up hyper-extending your neck. • Tighten your abs to prevent spinal motion and ...to instructions for hooking up the cables for attaching the Leg Press Seat Back accessory.) 73 Leg Exercises Leg Extension START FINISH START • Sit on the Leg Extension Seat with your knees near the pivot point and the ankles under control; Leg Press Seat Back (optional) Adjustable Arm Position: 9 Success ...
... back. Keep kneecaps pointing up and straight forward. • For additional stability, rest your back against the Leg Press Seat Back. (Refer to instructions for leg exercises); Do not look up hyper-extending your neck. • Tighten your abs to prevent spinal motion and ...to instructions for hooking up the cables for attaching the Leg Press Seat Back accessory.) 73 Leg Exercises Leg Extension START FINISH START • Sit on the Leg Extension Seat with your knees near the pivot point and the ankles under control; Leg Press Seat Back (optional) Adjustable Arm Position: 9 Success ...
Owners Manual
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... your foot on the foot plate positioned comfortably for Leg Press exercises.) • Sit facing the engine, your feet on the leg press plate. • Bend your knee past 90°. Leg Press Plate Accessory: Foot Plate; 80 Leg Exercises Leg Press Muscles worked: Quadriceps Bench Position: Removed Accessory: Sliding seat; Leg Press Plate Adjustable Arm Position: 9 Success Tips • Keep...
... your foot on the foot plate positioned comfortably for Leg Press exercises.) • Sit facing the engine, your feet on the leg press plate. • Bend your knee past 90°. Leg Press Plate Accessory: Foot Plate; 80 Leg Exercises Leg Press Muscles worked: Quadriceps Bench Position: Removed Accessory: Sliding seat; Leg Press Plate Adjustable Arm Position: 9 Success Tips • Keep...