Bowflex Blaze - Page 80

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Bowflex, Blaze, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus, Inc.

Printed in China

Main Page

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

Bowflex Blaze - Page 80

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