Assembly Manual
Page 4
...is on a hard, level surface. Or you can simplify each process and save yourself extra time and effort. 1. To make your Bowflex Revolution® home gym is fastened securely. 3. When attaching two pieces, gently lift and look through the bolt holes to help guide the ...As a general rule, and for the step. 2. When tightening a locknut on your Bowflex Revolution® home gym carefully. Allow a workout area of at least 120" length x 84" width (304.8 cm L x 213.4 cm W) of the Bowflex Revolution® quick and easy. By using these principles, you are a few basic tips that...
...is on a hard, level surface. Or you can simplify each process and save yourself extra time and effort. 1. To make your Bowflex Revolution® home gym is fastened securely. 3. When attaching two pieces, gently lift and look through the bolt holes to help guide the ...As a general rule, and for the step. 2. When tightening a locknut on your Bowflex Revolution® home gym carefully. Allow a workout area of at least 120" length x 84" width (304.8 cm L x 213.4 cm W) of the Bowflex Revolution® quick and easy. By using these principles, you are a few basic tips that...
Owners Manual
Page 2
... 22 Warming Up 22 Aerobic Rowing Position 22 Breathing 22 Performing Your Routine 22 Cool Down 22 The Workouts 23 20 Minute Better Body Workout 23 Advanced General Conditioning 23 20 Minute Upper/Lower Body 24 Body Building 25 Circuit Training - Nautilus,...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...
... 22 Warming Up 22 Aerobic Rowing Position 22 Breathing 22 Performing Your Routine 22 Cool Down 22 The Workouts 23 20 Minute Better Body Workout 23 Advanced General Conditioning 23 20 Minute Upper/Lower Body 24 Body Building 25 Circuit Training - Nautilus,...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...
Owners Manual
Page 6
4 Product Specifications Dimensions (arms raised) 112" L x 37.8" W x 73" H (284cm x 98cm x 185.4cm) Workout Area 120" x 84" (304.8cm x 213.4cm) Assembled Unit Weight 336.2 lbs. (152.5 kg) Shipping Weight 414.64 lbs. (188.1 kg) SpiraFlex® Resistance 220 lbs. (100 kg) SpiraFlex® Upgradability 300 lbs. (136 kg) Maximum User Weight 300 lbs. (136 kg)
4 Product Specifications Dimensions (arms raised) 112" L x 37.8" W x 73" H (284cm x 98cm x 185.4cm) Workout Area 120" x 84" (304.8cm x 213.4cm) Assembled Unit Weight 336.2 lbs. (152.5 kg) Shipping Weight 414.64 lbs. (188.1 kg) SpiraFlex® Resistance 220 lbs. (100 kg) SpiraFlex® Upgradability 300 lbs. (136 kg) Maximum User Weight 300 lbs. (136 kg)
Owners Manual
Page 8
... patented technology called SpiraFlex®. And that provides the smoothness and feel of resistance. Adjusting and Understanding The Resistance The Bowflex Revolution® home gym comes with a heavy-duty elastic strap inside the pack. SpiraFlex® technology is a non-inertial resistance ... the form of motion. The Bowflex Revolution® muscle-building resistance comes in the RESISTANCE, not the weight. A significant advantage of the resistance packs is that looks very similar to 300 pounds (136 kg) of the workout is present throughout the ENTIRE range...
... patented technology called SpiraFlex®. And that provides the smoothness and feel of resistance. Adjusting and Understanding The Resistance The Bowflex Revolution® home gym comes with a heavy-duty elastic strap inside the pack. SpiraFlex® technology is a non-inertial resistance ... the form of motion. The Bowflex Revolution® muscle-building resistance comes in the RESISTANCE, not the weight. A significant advantage of the resistance packs is that looks very similar to 300 pounds (136 kg) of the workout is present throughout the ENTIRE range...
Owners Manual
Page 21
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 ... 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. The accessory rack features: Specially designed storage for your next workout. Between workouts, this specially designed accessory rack stores the gear that makes your home gym so versatile, so...
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 ... 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. The accessory rack features: Specially designed storage for your next workout. Between workouts, this specially designed accessory rack stores the gear that makes your home gym so versatile, so...
Owners Manual
Page 23
.... The variables are several combinations of variables. Instead, set a series of smaller achievable goals. In addition, select exercises that need the most training. The workout routines found in this manual as well as you follow a consistent, well designed program that address compound joint movements and single joint movements...;Training Volume: The number of repetitions and sets performed. •Rest intervals: The time you rest between sets and the time you rest between workouts.
.... The variables are several combinations of variables. Instead, set a series of smaller achievable goals. In addition, select exercises that need the most training. The workout routines found in this manual as well as you follow a consistent, well designed program that address compound joint movements and single joint movements...;Training Volume: The number of repetitions and sets performed. •Rest intervals: The time you rest between sets and the time you rest between workouts.
Owners Manual
Page 24
...grips connected to sit and relax, so you can approach your workout with your spine in fact, a mechanical process that you are concentrating or exerting effort. Aerobic Rowing Position: Aerobic rowing on the Bowflex Revolution® home gym is to the pulley cables •Remove bench... rotating the pop pin. 22 Exercising Properly Working Out A workout begins in one position. •Sit on the seat facing the SpiraFlex® resistance packs. •Move the arms into position 4 or 5. •Position the arches of your feet on the Bowflex Revolution® home gym.
...grips connected to sit and relax, so you can approach your workout with your spine in fact, a mechanical process that you are concentrating or exerting effort. Aerobic Rowing Position: Aerobic rowing on the Bowflex Revolution® home gym is to the pulley cables •Remove bench... rotating the pop pin. 22 Exercising Properly Working Out A workout begins in one position. •Sit on the seat facing the SpiraFlex® resistance packs. •Move the arms into position 4 or 5. •Position the arches of your feet on the Bowflex Revolution® home gym.
Owners Manual
Page 25
23 The Workouts 20 Minute Better Body Workout Frequency: 3 Days Per Week (M-W-F) Time: About 20 Minutes Start by performing more sets and more than 10 reps and no more exercises. As you become ...
23 The Workouts 20 Minute Better Body Workout Frequency: 3 Days Per Week (M-W-F) Time: About 20 Minutes Start by performing more sets and more than 10 reps and no more exercises. As you become ...
Owners Manual
Page 26
Perform all exercises to near failure, stopping at any point in time or just want a variation to your technique starts to 2. 24 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. Perform ... three seconds up and three seconds down and work to stop the movement instantly at the point that combines muscle conditioning with a quick and effective workout that your normal routine.
Perform all exercises to near failure, stopping at any point in time or just want a variation to your technique starts to 2. 24 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. Perform ... three seconds up and three seconds down and work to stop the movement instantly at the point that combines muscle conditioning with a quick and effective workout that your normal routine.
Owners Manual
Page 27
.... Count three seconds up to stop the movement instantly at the point of full contraction, and resist the movement as proper eating habits. 25 The Workouts Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires focused concentration and dedication to achieve a defined muscular look. If...
.... Count three seconds up to stop the movement instantly at the point of full contraction, and resist the movement as proper eating habits. 25 The Workouts Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires focused concentration and dedication to achieve a defined muscular look. If...
Owners Manual
Page 28
... rounds of Circuit 2 as it takes to achieve the benefits of strength training and cardiovascular training in one round of the same circuit. 26 The Workouts Circuit Training - 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...
... rounds of Circuit 2 as it takes to achieve the benefits of strength training and cardiovascular training in one round of the same circuit. 26 The Workouts Circuit Training - 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...
Owners Manual
Page 29
27 The Workouts 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 only ...
27 The Workouts 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 only ...
Owners Manual
Page 30
28 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 have progressed ...
28 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 have progressed ...
Owners Manual
Page 31
... set of muscles by simply moving the freearms to 6 or 7 and doing the same exercise. That means a shorter workout while maintaining a higher, calorie-burning heart rate. 29 Exercises A Revolutionary Way to Exercise The Bowflex Revolution® home gym provides an unparalleled number of exercises, with more than most gym machines. Switching cables between...
... set of muscles by simply moving the freearms to 6 or 7 and doing the same exercise. That means a shorter workout while maintaining a higher, calorie-burning heart rate. 29 Exercises A Revolutionary Way to Exercise The Bowflex Revolution® home gym provides an unparalleled number of exercises, with more than most gym machines. Switching cables between...