Bowflex 2 User Manual

&
Owner’s Manual
Fitness Guide
Written By: Tom Purvis RPT, RTS
Registered Physical Therapist
and founder of the Resistance Training Specialist Program
B
OWFLEX
ITNESS
F
®
Special Edition Includes:
Dr. Ellington Darden’s
Six Week Fast Fat Loss — Body Leanness Program
®
BOWFLEX
®

Bowflex 2 Specifications

General

Brand	Bowflex
Model	2
Category	Fitness Equipment
Language	English

Summary

Using Your Bowflex Machine

Power Rod Resistance System

Explanation of how to adjust and use the Power Rod resistance.

Adjustable Pulley System

Low Pulley/Squat Station Setup

Leg Extension/Leg Curl Attachment

Lat Tower Attachment

Safety Guidelines

General Safety Instructions

Essential safety guidelines to follow while using the Bowflex.

Bowflex Workout Programs

Chest Exercises

Bench Press Technique

Proper form and execution for the bench press.

Chest Fly Technique

Proper form and execution for the chest fly.

Incline Bench Press Technique

Proper form and execution for the incline bench press.

Decline Bench Press Technique

Proper form and execution for the decline bench press.

Lying Cable Crossover Technique

Proper form and execution for the lying cable crossover.

Flat Barbell Bench Press Technique

Proper form and execution for the flat barbell bench press.

Shoulder Exercises

Seated Shoulder Press Technique

Proper form and execution for the seated shoulder press.

Front Shoulder Press Technique

Proper form and execution for the front shoulder press.

Rear Deltoid Rows Technique

Proper form and execution for rear deltoid rows.

Standing Lateral Raise Technique

Proper form and execution for the standing lateral raise.

Seated Lateral Shoulder Raise Technique

Proper form and execution for the seated lateral raise.

Shoulder Rotator Cuff Exercises

Shoulder Extension Technique

Proper form and execution for shoulder extension.

Shoulder Shrug Technique

Proper form and execution for shoulder shrugs.

Barbell Shoulder Shrug Technique

Proper form and execution for barbell shoulder shrugs.

Lying Front Shoulder Raise Technique

Proper form and execution for lying front shoulder raises.

Reverse Fly Technique

Proper form and execution for reverse flies.

Military Press Technique

Proper form and execution for the military press.

Back Exercises

Lying Shoulder Pullover Technique

Proper form and execution for lying shoulder pullover.

Wide Pulldowns Technique

Proper form and execution for wide pulldowns.

Narrow Pulldowns Technique

Proper form and execution for narrow pulldowns.

Lying Lat Pulldowns Technique

Proper form and execution for lying lat pulldowns.

Low Back Extensions Technique

Seated Lat Rows Technique

Proper form and execution for seated lat rows.

Lying Lat Fly Technique

Proper form and execution for lying lat fly.

Reverse Grip Pulldowns Technique

Proper form and execution for reverse grip pulldowns.

Stiff-Arm Pulldown Technique

Proper form and execution for stiff-arm pulldowns.

Barbell Bent Over Row Technique

Proper form and execution for barbell bent over rows.

Arm Exercises

French Press Technique

Proper form and execution for the French press.

Lying Triceps Extension Technique

Proper form and execution for lying triceps extension.

Lying 45 Degree Triceps Extension Technique

Proper form and execution for lying 45 degree triceps extension.

Triceps Pushdown Technique

"Rope" Pushdowns Technique

Single-Arm Pushdown Technique

Cross Triceps Extension Technique

Triceps Kickback Technique

Seated Triceps Extension Technique

Standing Biceps Curl Technique

Seated Biceps Curl Technique

Reverse Curl Technique

Lying Biceps Curl Technique

Reverse Grip Barbell Curls Technique

Barbell Curls Technique

Abdominal Exercises

Seated Abdominal Crunch Technique

Seated Oblique Crunch Technique

Reverse Crunch Technique

Resisted Reverse Crunch Technique

Trunk Rotation Technique

Abdominal Crunch Technique

Leg Exercises

Leg Extension Technique

Leg Curl Technique

The Squat Technique

Proper form and execution for squats.

Leg Press Technique

Proper form and execution for leg presses.

Lying Leg Curl Technique

Standing Hip Extension Technique

Standing Hip Flexion Technique

Seated Leg Curl Technique

Lying Leg Extension Technique

Seated Calf Raise Technique

Standing Leg Kickback Technique

Kneeling Leg Kickback Technique

Standing Hip Abduction Technique

Seated Hip Adduction Technique

Seated Hip Abduction Technique

Deadlift Technique

Proper form and execution for deadlifts.

Stiff-Leg Deadlift Technique

Proper form and execution for stiff-leg deadlifts.

Calculating Lean Body Mass

Calculating Lean Body Mass Before Program

Calculating Lean Body Mass After Program

Calculating Final Results

The Bowflex Body Leanness Program

Eating Guidelines

Dietary plan focused on carbohydrate-rich, descending-calorie intake.

Superhydration Schedule

Workout Guidelines and Routines

Guidelines for Weeks 1 & 2

Guidelines for Weeks 3 & 4

Guidelines for Weeks 5 & 6