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General| Type | Strength Training System |
|---|---|
| Resistance | 210 lbs |
| Resistance Type | Power Rods |
| Number of Exercises | 30+ |
| Weight Capacity | 300 lbs |
| Warranty | 1 year |
Details the weight ratings and types of Bowflex Power Rods.
Instructions on how to connect Power Rods to the cables for resistance.
Explains the three adjustable positions for the workout bench.
Describes the three adjustable positions for the standing platform.
Step-by-step guide for folding and moving the equipment.
Instructions for cleaning and maintaining the fitness equipment.
Essential safety guidelines for using the Bowflex Home Gym.
Explains strength, endurance, power, body composition, balance, and flexibility.
Guidelines for creating a personalized workout routine.
Explains the importance of pre-workout stretching and light exercise.
Provides essential tips for proper breathing during exercise.
Focuses on the main exercise portion of the fitness routine.
Details the importance of gradually reducing exercise intensity post-workout.
A 20-minute workout routine designed for overall fitness.
A split-system routine for improved general conditioning.
A quick workout combining muscle conditioning and cardio benefits.
A routine requiring focused concentration for muscle development.
Combines strength training and cardiovascular benefits in one routine.
Integrates aerobic exercise between sets to boost capacity and burn fat.
An advanced routine focused on overall strength development.
Explains the bench press exercise for chest and triceps.
Details the chest fly exercise targeting the pectoralis major.
Describes the decline bench press for the lower chest muscles.
Explains the one-arm seated fly for chest and front shoulder muscles.
Details the incline bench press for the upper chest muscles.
Explains the lying shoulder pullover for upper back and chest.
Details exercises for the rear shoulder muscles.
Explains exercises for the side shoulder muscles.
Describes seated shoulder press for front deltoids and upper back.
Explains front shoulder raises for front deltoids.
Details shoulder extension for upper back muscles.
Explains shoulder shrugs for upper trapezius.
Describes scapular protraction for serratus anterior muscles.
Explains scapular depression for lower trapezius muscles.
Details lying front shoulder raise for front shoulder muscles.
Explains lat pulldowns for upper back muscles.
Details exercises for lower back stabilization.
Describes wide pulldowns for upper back muscles.
Explains narrow pulldowns for upper back muscles.
Details lying shoulder fly for upper back muscles.
Explains reverse grip pulldowns for upper back.
Describes seated lat rows for upper back and biceps.
Explains one arm seated lat rows for upper back.
Details stiff-arm pulldowns for upper back muscles.
Explains scapular retraction for muscles between shoulder blades.
Explains triceps pushdowns for arm straightening.
Describes single arm pushdowns for triceps.
Details French press for triceps muscles.
Explains lying triceps extension for triceps.
Describes cross triceps extension for triceps.
Explains triceps kickbacks for triceps.
Details seated triceps extension for triceps.
Explains standing biceps curls for biceps.
Describes seated biceps curls for biceps.
Explains concentration biceps curls for biceps.
Details seated wrist extension for forearm muscles.
Explains standing wrist curls for forearm and grip strength.
Describes reverse curls for forearm and biceps.
Explains seated wrist curls for forearm muscles.
Details standing wrist extension for forearm muscles.
Explains reverse crunches for entire abdominal area.
Describes abdominal crunches for rectus abdominus and obliques.
Details resisted abdominal crunches for abs.
Explains resisted oblique crunches for obliques.
Describes trunk rotation for trunk muscles.
Explains leg extensions for quadriceps.
Details leg curls for hamstring muscles.
Describes squats for leg and gluteus maximus muscles.
Explains lying leg curls for hamstring muscles.
Details standing hip extensions for gluteus maximus.
Explains leg kickbacks for gluteus maximus.
Describes lying leg extensions for quadriceps.
Explains standing hip abduction for hip muscles.
Details seated hip adduction for inner thigh muscles.
Explains standing hip extension for gluteus maximus and hamstrings.
