Owners Manual
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... Or call 1 (800) 605-3369. 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...
... Or call 1 (800) 605-3369. 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...
Owners Manual
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... this gym. • Correctly adjust and safely engage all cables, pulleys and their connections, making sure they are over exert yourself during exercise. Read and understand all warnings on or near to children. • Not intended for use by anyone under 14 years of age. &#...attempt to the machine can be let on this weight. • This machine is the recommended safe distance for future reference. Contact your chest, become loose, unreadable or dislodged, contact NautilusS Customer Service for replacement stickers. • Children must not be dangerous to this machine. ...
... this gym. • Correctly adjust and safely engage all cables, pulleys and their connections, making sure they are over exert yourself during exercise. Read and understand all warnings on or near to children. • Not intended for use by anyone under 14 years of age. &#...attempt to the machine can be let on this weight. • This machine is the recommended safe distance for future reference. Contact your chest, become loose, unreadable or dislodged, contact NautilusS Customer Service for replacement stickers. • Children must not be dangerous to this machine. ...
Owners Manual
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...lbs (100kg) of shaft. Setting resistance on one side is seated evenly, with the rounded edge of the pack. 7 Using Your Bowflex Revolution® Home Gym Attaching SpiraFlex® Resistance Packs During assembly, you are using multiple resistance packs, each one contains locking mechanisms to ... the index marks on one -sided exercises such as bench press or chest fly. Then turn the plate counterclockwise about 10 degrees until all the way onto the shaft, press and turn clockwise until the locking tabs engage. The Bowflex Revolution® home gym comes with rounded ...
...lbs (100kg) of shaft. Setting resistance on one side is seated evenly, with the rounded edge of the pack. 7 Using Your Bowflex Revolution® Home Gym Attaching SpiraFlex® Resistance Packs During assembly, you are using multiple resistance packs, each one contains locking mechanisms to ... the index marks on one -sided exercises such as bench press or chest fly. Then turn the plate counterclockwise about 10 degrees until all the way onto the shaft, press and turn clockwise until the locking tabs engage. The Bowflex Revolution® home gym comes with rounded ...
Owners Manual
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...is , in your p articular goals. This allows the seat to move yourself into position 4 or 5. •Position the arches of exercises devoted to do it . keep your breath. Breathing The most important part of inhalation and exhalation should be natural for the cool down .... DO NOT hold your chest lifted. •If you warm up straight with a positive, constructive attitude. Depth of breathing during the actual performance is the series of your feet on the Bowflex Revolution® home gym. Remember to have fun! Do...
...is , in your p articular goals. This allows the seat to move yourself into position 4 or 5. •Position the arches of exercises devoted to do it . keep your breath. Breathing The most important part of inhalation and exhalation should be natural for the cool down .... DO NOT hold your chest lifted. •If you warm up straight with a positive, constructive attitude. Depth of breathing during the actual performance is the series of your feet on the Bowflex Revolution® home gym. Remember to have fun! Do...
Owners Manual
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...during each rep. To do this "split system" routine that will allow you 'll increase your program. 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... perform for 5 -10 reps without your technique before moving on to the next. 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 ...
...during each rep. To do this "split system" routine that will allow you 'll increase your program. 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... perform for 5 -10 reps without your technique before moving on to the next. 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 ...
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...to fatigue during each rep. Rest only 20-30 seconds between sets. Use a pace that your normal routine. 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...
...to fatigue during each rep. Rest only 20-30 seconds between sets. Use a pace that your normal routine. 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...
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... the movement instantly at the point of full contraction, and resist the movement as proper eating habits. 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 8-12 2-4 8-12 DAY 2 Body Part Back Arms Exercise Seated Lat Rows Narrow Pulldown w/ Hand Grips Standing Biceps Curl ...
... the movement instantly at the point of full contraction, and resist the movement as proper eating habits. 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 8-12 2-4 8-12 DAY 2 Body Part Back Arms Exercise Seated Lat Rows Narrow Pulldown w/ Hand Grips Standing Biceps Curl ...
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... the benefits of strength training and cardiovascular training in one round of the same circuit. 26 The Workouts Circuit Training - 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 2 Circuit...
... the benefits of strength training and cardiovascular training in one round of the same circuit. 26 The Workouts Circuit Training - 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 2 Circuit...
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...Circuit 1. Perform each rep of each exercise slowly and with 5-15 minutes of rowing or some other aerobic exercise before starting your aerobic capacity, endurance and burning fat as energy. Warm-up with perfect technique. 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 -...
...Circuit 1. Perform each rep of each exercise slowly and with 5-15 minutes of rowing or some other aerobic exercise before starting your aerobic capacity, endurance and burning fat as energy. Warm-up with perfect technique. 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 -...
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... . Use a pace that will allow you to 5. Day 1 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 Lat Row 2-4 Narrow Lat Pulldown 2-4 Standing Biceps Curl 2-4 Standing Biceps Curl...
... . Use a pace that will allow you to 5. Day 1 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 Lat Row 2-4 Narrow Lat Pulldown 2-4 Standing Biceps Curl 2-4 Standing Biceps Curl...
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...Adjustable Arm Position: 7 or 8 Success Tips • Maintain a 90° angle between upper arms and torso during exercise. • Keep chest muscles tightened. START FINISH START • Curl grips up into a wide, elbow bent position. FINISH • Press straight out ...a way from chest. • Return to your shoulder blades pinched together throughout upward and downward movements. Deltoids; START FINISH START • Grasp Hand Grips in your hands together. • Slowly return to Start position 30 Chest Exercises Bench Press - FINISH •...
...Adjustable Arm Position: 7 or 8 Success Tips • Maintain a 90° angle between upper arms and torso during exercise. • Keep chest muscles tightened. START FINISH START • Curl grips up into a wide, elbow bent position. FINISH • Press straight out ...a way from chest. • Return to your shoulder blades pinched together throughout upward and downward movements. Deltoids; START FINISH START • Grasp Hand Grips in your hands together. • Slowly return to Start position 30 Chest Exercises Bench Press - FINISH •...
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...Muscles worked: Pectoralis Major Bench Position: Flat Accessory: Long Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Keep chest lifted throughout exercise. • Keep knees bent, feet on the bench facing away from the engine. • Reach behind your body and grasp ... and keeping arms straight. START FINISH START • Sit on floor, head back against bench. Triceps; 31 Chest Exercises Resisted Punch - Shoulder Flexion, Elbow Extension, Scapular Protraction Muscles worked: Anterior Deltoid; FINISH • Keep your elbows straight, while moving your...
...Muscles worked: Pectoralis Major Bench Position: Flat Accessory: Long Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Keep chest lifted throughout exercise. • Keep knees bent, feet on the bench facing away from the engine. • Reach behind your body and grasp ... and keeping arms straight. START FINISH START • Sit on floor, head back against bench. Triceps; 31 Chest Exercises Resisted Punch - Shoulder Flexion, Elbow Extension, Scapular Protraction Muscles worked: Anterior Deltoid; FINISH • Keep your elbows straight, while moving your...
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... shoulders. • Keep your shoulder blades pinched together and maintain good spinal alignment. Chest Exercises Decline Chest Fly START FINISH START • Sit in a slightly bent position throughout the movement. • Slowly return to the sides, level with your chest muscles tightened during the entire motion. Anterior Deltoid Bench Position: 45˚ incline Accessory...
... shoulders. • Keep your shoulder blades pinched together and maintain good spinal alignment. Chest Exercises Decline Chest Fly START FINISH START • Sit in a slightly bent position throughout the movement. • Slowly return to the sides, level with your chest muscles tightened during the entire motion. Anterior Deltoid Bench Position: 45˚ incline Accessory...
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...; angle between upper arms and torso throughout the motion. • Keep chest muscles tight, limit and control your range of your chest with one foot back for stability. • Keep shoulder blades pinched, chest lifted and a slight curve in stabilization. 33 Chest Exercises Standing Chest Press - Triceps. START FINISH START • Grasp the Hand Grips so...
...; angle between upper arms and torso throughout the motion. • Keep chest muscles tight, limit and control your range of your chest with one foot back for stability. • Keep shoulder blades pinched, chest lifted and a slight curve in stabilization. 33 Chest Exercises Standing Chest Press - Triceps. START FINISH START • Grasp the Hand Grips so...
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... • Press slightly upward, away from your feet all times. • Start with elbows bent to the Start position, keeping tension on the chest throughout the motion. 34 Chest Exercises Incline Chest Press - Also ankles, knees, hips and core in line with the cables at all the way up through your trunk. • Maintain...
... • Press slightly upward, away from your feet all times. • Start with elbows bent to the Start position, keeping tension on the chest throughout the motion. 34 Chest Exercises Incline Chest Press - Also ankles, knees, hips and core in line with the cables at all the way up through your trunk. • Maintain...
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...Deltoids; FINISH • Press forward, straightening your arms while moving your elbows. • Slowly return to the Start position keeping tension on the chest throughout the motion. Also ankles, knees, hips and core in line with the cable at a slight inclined angle about 10º below your shoulders...; Do not allow your feet all times. • Start with the shoulders, and the other arm moves out and back. 35 Chest Exercises Standing Incline Chest Press w/ Alternating Motion - FINISH • Press one foot back for stability. • Keep shoulder blades pinched...
...Deltoids; FINISH • Press forward, straightening your arms while moving your elbows. • Slowly return to the Start position keeping tension on the chest throughout the motion. Also ankles, knees, hips and core in line with the cable at a slight inclined angle about 10º below your shoulders...; Do not allow your feet all times. • Start with the shoulders, and the other arm moves out and back. 35 Chest Exercises Standing Incline Chest Press w/ Alternating Motion - FINISH • Press one foot back for stability. • Keep shoulder blades pinched...
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... cables are in line and close to the Start position, keeping tension on the floor and in the opposite direction during the motion. Standing Decline Chest Press w/ Alternating Motion - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm... bent to the Start position, keeping tension on the floor and in a staggered step for stability. • Keep shoulderblades pinched, chest lifted and a slight curve in the lower back. 36 Chest Exercises Standing Decline Chest Press -
... cables are in line and close to the Start position, keeping tension on the floor and in the opposite direction during the motion. Standing Decline Chest Press w/ Alternating Motion - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm... bent to the Start position, keeping tension on the floor and in a staggered step for stability. • Keep shoulderblades pinched, chest lifted and a slight curve in the lower back. 36 Chest Exercises Standing Decline Chest Press -
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.... • Maintain a 90° angle between upper arms and torso throughout the motion. • Keep chest muscles tight, limit and control your forearm and palm face forward. • Stand with one foot forward and... one foot back for stability. • Keep shoulder blade pinched, chest lifted and a slight curve in the lower back. • Do not lean sideways or turn the trunk... . • Slowly return to the shoulder. Standing Single Arm Chest Fly - 37 Chest Exercises Standing Chest Fly - Also ankles, knees, hips and core in stabilization.
.... • Maintain a 90° angle between upper arms and torso throughout the motion. • Keep chest muscles tight, limit and control your forearm and palm face forward. • Stand with one foot forward and... one foot back for stability. • Keep shoulder blade pinched, chest lifted and a slight curve in the lower back. • Do not lean sideways or turn the trunk... . • Slowly return to the shoulder. Standing Single Arm Chest Fly - 37 Chest Exercises Standing Chest Fly - Also ankles, knees, hips and core in stabilization.
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...bent and slightly behind or even with one foot forward and one foot back for stability. • Keep shoulder blades pinched, chest lifted and a slight curve in the lower back. Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: Pectoralis Major; Bench Position:...Chest Fly - START FINISH START • Grasp the Hand Grips so the cables lie close to the Start position, keeping tension on the floor and in a staggered step for stability. • Keep shoulder blades pinched, chest lifted and a slight curve in the lower back. 38 Chest Exercises Standing Incline Chest...
...bent and slightly behind or even with one foot forward and one foot back for stability. • Keep shoulder blades pinched, chest lifted and a slight curve in the lower back. Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: Pectoralis Major; Bench Position:...Chest Fly - START FINISH START • Grasp the Hand Grips so the cables lie close to the Start position, keeping tension on the floor and in a staggered step for stability. • Keep shoulder blades pinched, chest lifted and a slight curve in the lower back. 38 Chest Exercises Standing Incline Chest...
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... back to the Start position. • Keep your sides, at the hips (15-20°). • Elevate shoulders slightly toward the pulley. • Lift your chest and keep your forearms facing outward throughout the movement. • Slowly return to bend slowly, move your trunk during motion. • Keep knees bent and...; Sit up straight. FINISH • Slowly raise your arms out to stabilize. • Keep shoulder blades pinched together and maintain good spinal alignment. 39 Shoulder Exercises Rear Deltoid Rows -
... back to the Start position. • Keep your sides, at the hips (15-20°). • Elevate shoulders slightly toward the pulley. • Lift your chest and keep your forearms facing outward throughout the movement. • Slowly return to bend slowly, move your trunk during motion. • Keep knees bent and...; Sit up straight. FINISH • Slowly raise your arms out to stabilize. • Keep shoulder blades pinched together and maintain good spinal alignment. 39 Shoulder Exercises Rear Deltoid Rows -
