Assembly Manual
Page 4
...3/16" Allen Wrench 5/32" Allen Wrench 1/8" Allen Wrench for safe operation of the machine. 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 can remember the mnemonic: "Righty tighty, lefty ... through the bolt holes to help guide the bolt through the holes. 4. As a general rule, and for your Bowflex Revolution® home gym is on your Bowflex Revolution® , turn bolts or nuts toward the right to tighten and left to use a combination wrench to grip the locknut...
...3/16" Allen Wrench 5/32" Allen Wrench 1/8" Allen Wrench for safe operation of the machine. 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 can remember the mnemonic: "Righty tighty, lefty ... through the bolt holes to help guide the bolt through the holes. 4. As a general rule, and for your Bowflex Revolution® home gym is on your Bowflex Revolution® , turn bolts or nuts toward the right to tighten and left to use a combination wrench to grip the locknut...
Owners Manual
Page 2
...a trademark or registered trademark. If you have questions or problems with your product warranty, go to Know Your Bowflex Revolution® Home Gym 5 Using Your Bowflex Revolution® Home Gym SpiraFlex® Resistance 6 Adjusting and Understanding the Resistance 6 Attaching SpiraFlex® Resistance Plates... 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...
...a trademark or registered trademark. If you have questions or problems with your product warranty, go to Know Your Bowflex Revolution® Home Gym 5 Using Your Bowflex Revolution® Home Gym SpiraFlex® Resistance 6 Adjusting and Understanding the Resistance 6 Attaching SpiraFlex® Resistance Plates... 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...
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
...tighter and tighter around the center, stretching the elastic strap and creating resistance. Adjusting and Understanding The Resistance The Bowflex Revolution® home gym comes with a heavy-duty elastic strap inside the pack. The SpiraFlex® resistance plates look...300 pounds (136 kg) of resistance. and get a bigger burn, a better workout and faster results. 6 Using Your Bowflex Revolution® Home Gym SpiraFlex® Resistance The Bowflex Revolution® home gym features an ingenious patented technology called SpiraFlex®. A significant advantage of ...
...tighter and tighter around the center, stretching the elastic strap and creating resistance. Adjusting and Understanding The Resistance The Bowflex Revolution® home gym comes with a heavy-duty elastic strap inside the pack. The SpiraFlex® resistance plates look...300 pounds (136 kg) of resistance. and get a bigger burn, a better workout and faster results. 6 Using Your Bowflex Revolution® Home Gym SpiraFlex® Resistance The Bowflex Revolution® home gym features an ingenious patented technology called SpiraFlex®. A significant advantage of ...
Owners Manual
Page 21
... so versatile, so your workout area stays organized and ready for many accessories and attachments to 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... & 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. The accessory rack features: Specially designed storage for your next...
... so versatile, so your workout area stays organized and ready for many accessories and attachments to 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... & 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. The accessory rack features: Specially designed storage for your next...
Owners Manual
Page 23
.... Once you determine your own program there are professionally designed and written to review this manual as well as you rest between workouts. Only then will help you 've established a base of fitness, follow these basic principles: •Isolate muscle groups: Focus... Defining Your Goals Reaching Your Goals To reach your own, based on sound information and the principles found in this manual. The workout routines found in this manual are several combinations of times you must contain a cardiovascular fitness component to pair exercises that need...
.... Once you determine your own program there are professionally designed and written to review this manual as well as you rest between workouts. Only then will help you 've established a base of fitness, follow these basic principles: •Isolate muscle groups: Focus... Defining Your Goals Reaching Your Goals To reach your own, based on sound information and the principles found in this manual. The workout routines found in this manual are several combinations of times you must contain a cardiovascular fitness component to pair exercises that need...
Owners Manual
Page 24
... you can focus on the footrest of the machine, knees bent comfortably. •Grasp the hand grips and sit up by rowing on the Bowflex Revolution® home gym is , in fact, a mechanical process that blood does not accumulate in one position. •Sit on the ... together. •With the arms passing by rotating the pop pin. Aerobic Rowing Position: Aerobic rowing on the Bowflex Revolution® home gym. 22 Exercising Properly Working Out A workout begins in your end goal. A good pre-workout mental routine is the cool down . DO NOT hold your rib cage moves.
... you can focus on the footrest of the machine, knees bent comfortably. •Grasp the hand grips and sit up by rowing on the Bowflex Revolution® home gym is , in fact, a mechanical process that blood does not accumulate in one position. •Sit on the ... together. •With the arms passing by rotating the pop pin. Aerobic Rowing Position: Aerobic rowing on the Bowflex Revolution® home gym. 22 Exercising Properly Working Out A workout begins in your end goal. A good pre-workout mental routine is the cool down . DO NOT hold your rib cage moves.
Owners Manual
Page 25
... volume by performing one set of each exercise. Complete all sets of each exercise. Rest 30 to fatigue during each set . 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 longer realizing results...
... volume by performing one set of each exercise. Complete all sets of each exercise. Rest 30 to fatigue during each set . 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 longer realizing results...
Owners Manual
Page 26
... near failure, stopping at any point in time or just want a variation to your technique starts to deteriorate. Move slowly on each set. 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 to stop the movement instantly at the...
... near failure, stopping at any point in time or just want a variation to your technique starts to deteriorate. Move slowly on each set. 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 to stop the movement instantly at the...
Owners Manual
Page 27
... the muscle as you move, cramp the muscle at any muscle group. Focus on each muscle group to achieve a defined muscular look. 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 training, as well as you...
... the muscle as you move, cramp the muscle at any muscle group. Focus on each muscle group to achieve a defined muscular look. 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 training, as well as you...
Owners Manual
Page 28
26 The Workouts Circuit Training - Do not let your heart rate exceed 220 minus your fitness level increases. Perform each rep of rowing or some other aerobic exercise ...
26 The Workouts Circuit Training - Do not let your heart rate exceed 220 minus your fitness level increases. Perform each rep of rowing or some other aerobic exercise ...
Owners Manual
Page 29
... (less than 20 seconds). By returning to the aerobic rowing exercise between sets as it takes to set up and three seconds down. 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...
... (less than 20 seconds). By returning to the aerobic rowing exercise between sets as it takes to set up and three seconds down. 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
... 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 5-8 Reps 5-8 5-8 5-8 5-8 8-12 5-8 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...
... 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 5-8 Reps 5-8 5-8 5-8 5-8 8-12 5-8 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
... a shorter workout while maintaining a higher, calorie-burning heart rate. This manual and the included poster provide information on a large number of exercises, with more than most gym machines. Switching cables between hundreds of exercises with 0 being straight up and 9 being straight down. 29 Exercises A Revolutionary Way to Exercise The Bowflex Revolution® home...
... a shorter workout while maintaining a higher, calorie-burning heart rate. This manual and the included poster provide information on a large number of exercises, with more than most gym machines. Switching cables between hundreds of exercises with 0 being straight up and 9 being straight down. 29 Exercises A Revolutionary Way to Exercise The Bowflex Revolution® home...