Bowflex Motivator Support Question
Bowflex Motivator Support Question
Find answers below for this question about Bowflex Motivator.Need a Bowflex Motivator manual? We have 2 online manuals for this item!
Question posted by alshore on April 24th, 2013
How To Set Up The Lat Pulldown Tower
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Related Bowflex Motivator Manual Pages
Assembly Manual - Page 1
....
1 Base Frame 1 Pulley Frame 1 Lower Mast 1 Rear Legs 1 Standing Platform 1 Bench 1 Seat 2 Handgrips 1 Ankle Cuff 1 Parts and bolt bag 1 Training Manual 1 Set of square box. Assembly Instructions For The Bowflex Motivator
Before you begin, you will need three wrenches, a cresent wrench, a 9/16", and a 1/2" open end wrench, (It is useful to use the...
Assembly Manual - Page 2
... the center of the lower mast to pulley frame with 9/16" wrench. Pulley Frame Base Frame
After securing 4 1/2" bolts below then tighten with 6" Carriage Bolt. Motivator Motivator
STEP 1.
Locate Lower Mast. (Square box)
Align lower mast against the face of carriage bolt with 9/16" wrench. Tighten with a 9/16" wrench.
Note: Leave pulleys...
Owners Manual - Page 1
BOWFLEX ® MOTIVATOR®
FOR ALL MOTIVATOR MODELS
& Owner's Manual Fitness Guide
Written By: Tom Purvis,
Registered Physical Therapist, Certified Strength Conditioning Specialist, and Head Trainer for the National Academy of Sports
Medicine. Strength Training Systems
BOWFLEX ® FITNESS
Owners Manual - Page 2
...
Scapular Depression
21
Lying Front Shoulder Raise
22
Back Exercises:
Lying Lat Pulldown
23
Functional Low Back Extension
23
Wide Pulldowns
24
Narrow Pulldowns
24
Lying Lat Fly
25
Reverse Grip Pulldowns
25
Seated Lat Rows
26
One Arm Seated Lat Rows
26
Stiff Arm Pulldowns
27
Scapular Retraction
27
Arm Exercises:
Triceps Pushdown
28
Single Arm Pushdown
28
French Press...
Owners Manual - Page 3
...exercises, and workout programs.
before you for choosing Bowflex®. With all of home fitness equipment available. would like to be your partner in our product.
Getting To Know
1
Your Machine
CONGRATULATIONS on your quest for fitness...exercise with the Power Rod® Resistance attached to yourself. Please take your time to fitness... the fitness choices ...each exercise before...
Owners Manual - Page 6
...Using Your
Machine
Ankle Cuff : The ankle cuff fits snugly around your Bowflex® Home Gym.
...and secures with a standard "hook & loop" set up .
3) Secure bench by inserting threaded knob ...exercise routines where "leg work" is designed to add more effectiveness to all fasteners are in place and tightened.
•Make sure that all fasteners are securely fastened to support the lat pulldown...
Owners Manual - Page 8
...as a)being directly associated with your feet all parts of exercise, either at one time. An over-development of improving ... the balanced strength training programs that are some fitness components that you in a deterioration of contracting the...
Flexibility is more important factor than the set , three sets to each set . Good flexibility is often misinterpreted as described...
Owners Manual - Page 9
... smaller achievable goals. Reaching Your Goals
To reach your goals: Goals are as other fitness guides.
It's important not to rush the process 7 and try to setbacks and discouragement. Instead, set a series of overall fitness and health.
Select complementary exercises: Be sure to your resistance training with several variables that address complimentary muscle groups...
Owners Manual - Page 11
...-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 Seated Lat Rows Lying Lat Pulldowns Rear Deltoid Row Standing Biceps Curl Reverse Curl Functional Low Back Extension Resisted Abdominal Crunch
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
1-3
10-12
Complete...
Owners Manual - Page 12
.../LOWER BODY
FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 20 MINUTES
This program provides you perform. DAY 1 & 3
Body Part Chest Back Shoulders Arms
Exercise Bench Press Seated Lat Rows Rear Deltoid Rows Biceps Curl French Press
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...
Owners Manual - Page 13
... Deltoid Row Lateral Shoulder Raise Shoulder Shrug
Exercise Seated Lat Row Lying Lat Pulldowns Standing Biceps Curl Standing Reverse Curl Lying Triceps Extension French Press
Exercise Squat Lying Leg Extension Standing Hip Extension Leg Curl Functional Low Back Extensions Resisted Abdominal Crunch Resisted Oblique Crunch
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...
Owners Manual - Page 14
... to set of strength training and cardiovascular training in one set up and three seconds down.
Do not let your heart rate exceed 220 minus your fitness level increases...
Body Part Shoulders Arms Legs Trunk
Exercise Seated Shoulder Press Lying Leg Extensions Lying Lat Pulldowns Functional Low Back Extensions Standing Biceps Curl
Exercise Rear Deltoid Rows Lying Triceps Extensions ...
Owners Manual - Page 15
...Lat Pulldowns 30 - 60 Seconds Functional Low Back Extension 30 - 60 Seconds Standing Biceps Curl
Reps 8-12 8-12 8-12 8-12 8-12
Reps 8-12 8-12 8-12 8-12 8-12 Do not let your heart rate exceed 220 minus your fitness level increases. Then add an additional round of aerobic exercise... exercise to exercise, taking only as much rest between sets as it takes to an aerobic exercise between each set ...
Owners Manual - Page 16
... fatigue during each set and exercise. Focus on each set . Use a pace that would allow you lower the weight.
Day 1
Body Part Chest
Shoulders
Day 2
Body Part Back
Arms
Day 3
Body Part Legs
Trunk
Exercise Bench Press One Arm Seated Fly Seated Shoulder Press Rear Deltoid Rows Shoulder Shrug
Exercise Seated Lat Row Lying Lat Pulldowns Standing Biceps...
Owners Manual - Page 25
... large pulling muscles of the tension in your
shoulder blades. Key points:
•Keep your chest lifted and a very slight arch in the cables. Back Exercises
LYING LAT PULLDOWNS - FUNCTIONAL LOW BACK EXTENSION -
Modified
Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear del-
Owners Manual - Page 26
...;The bar may position your hips directly under the pulleys and sit upright with the Lat Tower - Bend your upper back.
Action:
•Initiate the movement by pulling your shoulder...8226;Do not lose spinal alignment. •Keep the lats tightened throughout the entire motion. 24 START FINISH START FINISH
Back Exercises
WIDE PULLDOWNS with the direction of the cables (not forward).
&#...
Owners Manual - Page 27
...starting position, allowing your hips directly under the pulleys and sit upright with the Lat Tower - Back Exercises
LYING SHOULDER FLY - Action:
•Initiate the movement by pulling your shoulder blades... (the biceps group) which are responsible for bending your arms extending upward. REVERSE GRIP PULLDOWNS with your elbows. It also involves the muscles on the front of your upper arms...
Owners Manual - Page 29
... bend your spine while maintaining a very slight arch in the lower back. Back Exercises
STIFF-ARM PULLDOWN with your spine in good alignment and tighten your trunk muscles.
pezius and rhomboids),...between your abdominals to the starting position without relaxing your chest, sit up straight with Lat Tower - The triceps muscles, located on the first rep to insure that pull your arm...
Owners Manual - Page 30
... and your elbows next to the sides of you ).
28 START FINISH START FINISH
Arm Exercises
TRICEPS PUSHDOWN with Lat Tower - Starting position:
•Remove (or straddle) the bench and stand facing the power rods. •Grasp the lat bar at a time. •Adjust your distance from your hips, so that your shoulders are...
Owners Manual - Page 42
...power rods.
FINISH 40 START FINISH START
Leg Exercises
SQUAT -
LYING (PRONE) LEG CURL -
Hook up desired resistance. •Attach lat pulldown bar to cables. •Facing the power...lower back.
The cables will remove fat from lat tower to attachment eye located
on your stomach with Lat Tower
Muscles worked: This exercise strengthens and develops virtually all the muscles of...
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