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Bowflex Power Pro User Manual
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Manual
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Man
ual
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Fitnes
s
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Fitness
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G
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W
ritten
W
ritten
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By:
T
om
T
om
T
Purvis,
Register
ed
Physical
Therapist,
Certified
Str
ength
Conditioning
Specialist,
and
Head
T
rainer
T
rainer
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for
the
National
Academy
of
Sports
Medicine.
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®
Special
Edition
Includes:
Dr
.
Ellington
Darden’
s
6
W
eek
Fast
Fat
Loss
-
Body
Leanness
Program.
B
O
W
F
L
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X
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W
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P
P
®
®
FOR
ALL
POWER
PRO
MODELS
2
Table of Contents
Default Chapter
2
Table of Contents
2
Getting to Know Your Machine
3
Product View and Parts
3
The Workout Bench
5
Using Your Machine
5
Using the Bowflex Hand Grips
6
Using the Bowflex Leg Press Belt
6
Folding & Moving
7
Maintenance & Care
7
Optional Equipment
8
Warning
9
Defining Your Goals
10
Working out
12
The Workouts
13
The 20 Minute Better Body Workout
13
Advanced General Conditioning
13
20 Minute Upper/Lower Body
14
Body Building
15
Circuit Training Anaerobic / Cardiovascular
16
True Aerobic Circuit Training
17
Strength Training
18
Chest Exercises
19
Incline Bench Press
19
Chest Fly
19
Bench Press
20
One Arm Seated Fly
20
Resisted Punch
21
Bench Press W/Purvis Pec Bar
21
Decline Bench Press
22
Lying Shoulder Pullover
22
Shoulder Exercises
23
Seated Shoulder Press
23
Front Shoulder Raise
23
Rear Deltoid Rows
24
Lateral Shoulder Raise
24
Scapular Protraction
25
Scapular Depression
25
Shoulder Rotator Cuff Internal Rotation
26
Shoulder Rotator Cuff External Rotation
26
Shoulder Extension
27
Shoulder Shrug
27
Lying Front Shoulder Raise
28
Seated Shoulder Press W/Purvis Pec Bar
28
Reverse Fly
29
Reverse Shoulder Shrug
29
Back Exercises
30
Wide Pulldowns W/ Lat Tower
30
Narrow Pulldowns W/ Lat Tower
30
Lying Lat Pulldowns Modified
31
Functional Low Back Extension
31
Seated Lat Row
32
Lying Lat Pulldowns
32
Lying Lat Fly
33
Reverse Grip Pulldown
33
One Arm Seated Lat Rows
34
Scapular Retraction
34
Stiff Arm Pulldown
35
Arm Exercises
36
Triceps Pushdown W/Lat Tower
36
Single Arm Pushdown W/ Lat Tower
36
French Press
37
Lying Triceps Extension
37
Cross Triceps Extension
38
Triceps Kickback
38
Seated Triceps Extension
39
Standing Biceps Curl
39
Seated Biceps Curl
40
Concentration Curl
40
Seated Wrist Extension
41
Standing Wrist Curl
41
Reverse Curl
42
Seated Wrist Curl
42
Standing Wrist Extension
43
Lying Biceps Curl
43
Abdominal Exercises
44
Reverse Crunch
44
Resisted Reverse Crunch
44
Seated (Resisted) Abdominal Crunch
45
Seated (Resisted) Oblique Crunch
45
Trunk Rotation
46
Abdominal Crunch
46
Leg Exercises
47
Leg Extension
47
Leg Curl
47
Leg Press
48
Lying Leg Curl
48
Standing Hip Extension W/Knee Flex
49
Standing Hip Flexion
49
Seated Leg Curl
50
Standing Hip Extension
50
Seated (Straight Leg) Calf Raise
51
Leg Kickback
51
Lying Leg Extension
52
Standing Hip Abduction
52
Seated Hip Adduction
53
Ankle Inversion
53
Ankle Eversion
54
By Dr. Ellington Darden
55
Fast Fat Loss Now
56
The Bowflex Body Leanness Program
58
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Bowflex Power Pro Specifications
General
Type
Home Gym
Foldable
No
Dimensions
90" x 38" x 83"
Resistance
Bowflex Power Rods
Warranty
Limited Lifetime
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