Bowflex Conquest

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Exercise Log

Please feel free to make copies of this chart to continue your exercise log.

EXERCISE DATE DATE DATE DATE DATE DATE

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Bench Press

10, 9

120, 130

The Bowflex

Body Leanness Program

Main Page

Table of Contents2
Safety Precautions3
Get to Know Your Bowflex Conquest6
Home Gym6
How to Use Your Bowflex Conquest ™ Home Gym7
Attaching Cables11
Define Your Goals12
Warm up / Cool down15
Aerobic Rowing15
Chest Exercises16
Bench Press16
Chest Fly16
Decline Bench Press17
Incline Bench Press17
Decline Chest Fly18
Incline Chest Fly18
Resisted Punch19
Lying Cable Crossover19
Shoulder Exercises20
Rear Deltoid Rows20
Lateral Shoulder Raise20
Seated Shoulder Press21
Front Shoulder Raise21
Shoulder Extension22
Shoulder Shrug22
Shoulder Rotator Cuff-Internal23
Shoulder Rotator Cuff-External23
Seated Lateral Shoulder Raise24
Scapular Retraction24
Back Exercises25
Lying Lat Pulldowns25
Low Back Extension25
Pulldowns26
Narrow Pulldowns with Hand Grips26
Lying Lat Fly27
Lying Narrow Lat Pulldowns27
Seated Lat Rows28
Stiff-Arm Pulldown28
Bent over Row29
Arm Exercises30
Triceps Pushdown30
Single-Arm Pushdown30
French Press31
Lying Triceps Extension31
Cross Triceps Extension32
Lying 45° Triceps Extension32
Seated Triceps Extension33
Standing Biceps Curl33
Seated Biceps Curl34
Lying Biceps Curl34
Seated Wrist Extension35
Standing Wrist Curl35
Reverse Curl36
Seated Wrist Curl36
Rope" Pushdowns37
Standing Wrist Extension37
Abdominal Exercises38
Reverse Crunch38
Resisted Reverse Crunch38
Seated (Resisted) Abdominal Crunch39
Seated (Resisted) Oblique Abdominal Crunch39
Trunk Rotation40
Leg Exercises40
Squat40
Leg Extension41
Lying Leg Extension41
Ankle Eversion42
Ankle Inversion42
Standing Hip Extension (Knee Flexed)43
Standing Hip Extension (Knee Stabilized)43
Standing Hip Abduction44
Seated Hip Adduction44
Seated Hip Abduction45
Standing Leg Kickback45
Muscle Chart46
The Bowflex ® Body Leaness Program48
By Ellington Darden, Ph48
Bowflex Conquest™ Warranty68
Bowflex Conquest™ Warranty Card69

Bowflex Conquest - Page 67

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