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76

Table of Contents

Home Gym1
Table of Contents3
Product Specifications4
Regulatory Approvals4
Safety Requirements5
- Safety Warning Labels7
Get to Know Your Machine10
How to Use Your Machine11
- Power Rod® Resistance11
- Adjusting/Understanding the Resistance11
- Hooking Power Rod® Unit to Cables11
- Safety11
- When You Are Not Using Your Gym11
How to Use Your Machine12
- The Workout Bench12
- Removing the Bench12
- Flat Bench12
- 45° Incline Bench12
- Leg Extension12
- Free-Sliding Seat12
Storing Your Bowflex® Blaze™ Home Gym12
Maintenance and Care12
How to Use Your Machine13
- Accessories and Equipment13
- Using Your Leg Press Belt and Squat Bar Pulleys14
- Define Your Goals15
Define Your Goals16
Warm up / Cool down17
Chest Exercises18
- Shoulder Horizontal Adduction18
- Bench Press18
- Decline Bench Press19
- Incline Bench Press19
- Decline Chest Fly20
- Incline Chest Fly20
- Resisted Punch21
- Lying Cable Crossover21
Shoulder Exercises22
- Rear Deltoid Rows22
- Standing Lateral Shoulder Raise22
- Seated Shoulder Press23
- Front Shoulder Raise23
- Shoulder Extension24
- Shoulder Shrug24
- Scapular Protraction25
- Scapular Depression25
- Lying Front Shoulder Raise26
- Reverse Fly26
- Shoulder Rotator Cuff27
- Seated Lateral Shoulder Raise28
- Scapular Retraction28
Back Exercises29
- Lying Lat Pulldowns29
- Low Back Extension29
- Pulldowns30
- Narrow Pulldowns with Handgrips30
- Lying Lat Fly31
- Lying Narrow Lat Pulldowns31
- Seated Lat Rows32
- Stiff-Arm Pulldown32
- Bent over Row33
Arm Exercises34
- Triceps Pushdown34
- Single Arm Pushdown34
- French Press35
- Lying Triceps Extension35
- Cross Triceps Extension36
- Lying 45 O Triceps Extension36
- Seated Triceps Extension37
- Standing Biceps Curl37
- Seated Biceps Curl38
- Lying Biceps Curl38
- Seated Wrist Extension39
- Standing Wrist Curl39
- Reverse Curl40
- Seated Wrist Curl40
- Standing Wrist Extension41
- Rope" Pushdown41
Abdominal Exercises42
- Reverse Crunch42
- Resisted Reverse Crunch42
- Seated (Resisted) Ab Crunch43
- Seated (Resisted) Oblique Ab Crunch43
- Trunk Rotation44
Leg Exercises45
- Leg Extension45
- Squat45
- Lying Leg Extension46
- Ankle Eversion46
- Ankle Inversion47
- Standing Hip Extension47
- Standing Hip Extension48
- Standing Hip Abduction48
- Seated Hip Adduction49
- Seated Hip Abduction49
- Standing Leg Kickback50
- Leg Press51
- Prone Leg Curl52
Muscle Chart53
Week Satisfaction Guarantee54
US Warranty Information54
Bowflex Body Leanness Program57
- Determining Your Body Fat63
- The Workouts66
Exercise Log77
Contact Information77
Important Contact Numbers79

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