Bowflex Revolution User Manual

The Bowflex Revolution
®
Owner’s Manual
and Fitness Guide
Special Edition Includes:
Dr. Ellington Darden’s
Six Week Fast Fat Loss –
Body Leanness Program
PN000-5822 RevD (11/30/2009)

Bowflex Revolution Specifications

General

Brand	Bowflex
Model	Revolution
Category	Home Gym
Language	English

Summary

Safety Precautions

Important Safety Instructions

Key safety guidelines and definitions for operating the Bowflex Revolution® home gym.

Safety Warning Labels

Understanding Safety Labels

Details the location and meaning of various safety warning labels on the Bowflex Revolution®.

Using Your Bowflex Revolution® Home Gym

SpiraFlex® Resistance Technology

Explains the patented SpiraFlex® resistance system and its advantages.

Adjusting and Understanding Resistance

Guides on how to adjust and understand the resistance levels of the SpiraFlex® system.

Attaching Resistance Packs

Step-by-step instructions for correctly attaching SpiraFlex® resistance packs to the machine.

Preparing for Use, Storing, and Moving

Moving and Storing the Machine

Instructions on how to safely move and store the Bowflex Revolution® home gym.

Maintenance

Adjusting Cable Tension

Cable Tension Adjustment Procedure

Detailed steps and visual guides for properly adjusting cable tension on the machine.

Attaching Hand Grips and Foot Harnesses

Attaching Accessories, Benches, and Seats

Exercising Properly

The Workouts

20 Minute Better Body Workout

A quick workout routine designed for overall body conditioning and fat loss.

Advanced General Conditioning

A split-system routine targeting opposing muscle groups for comprehensive conditioning.

20 Minute Upper/Lower Body Workout

A time-efficient workout combining muscle conditioning with cardiovascular benefits.

Body Building Program

A focused program for muscle growth, emphasizing concentration and proper form.

Circuit Training – Anaerobic/Cardiovascular

A routine combining strength and cardio for a quick, challenging workout.

True Aerobic Circuit Training

Circuit training that integrates aerobic rowing to enhance endurance and fat burning.

Strength Training Program

An advanced routine emphasizing overall strength development and muscle fatigue.

Chest Exercises

Bench Press Technique

Detailed instructions for performing the bench press exercise correctly.

Chest Fly Technique

Step-by-step guide for executing the chest fly exercise with proper form.

Resisted Punch Exercise

Instructions for performing the resisted punch exercise, including variations.

Lying Cable Crossover Technique

Guidance on performing the lying cable crossover with proper form and stabilization.

Decline Chest Fly Technique

Steps for performing the decline chest fly exercise with correct posture and motion.

Incline Chest Fly Technique

Instructions for executing the incline chest fly exercise with proper form and muscle engagement.

Standing Chest Press Technique

Guide to performing the standing chest press with correct body stabilization and arm movement.

Standing Chest Press w/ Alternating Movement

Instructions for performing a standing chest press with alternating arm motion for balanced development.

Incline Chest Press Technique

Detailed steps for performing the incline chest press with proper angles and muscle tension.

Standing Incline Chest Press Technique

Instructions for the standing incline chest press emphasizing body stabilization and controlled motion.

Standing Incline Chest Press w/ Alternating Motion

Guide to performing the standing incline chest press with alternating arm movements.

Decline Chest Press Technique

Steps for performing the decline chest press with emphasis on form and elbow position.

Standing Decline Chest Press Technique

Instructions for the standing decline chest press, focusing on body posture and controlled movement.

Standing Decline Chest Press w/ Alternating Motion

Guide to performing the standing decline chest press with alternating arm movements.

Standing Chest Fly Technique

Instructions for performing the standing chest fly, emphasizing elbow stabilization and controlled motion.

Standing Single Arm Chest Fly Technique

Guide for performing the single-arm standing chest fly with proper form and stabilization.

Standing Incline Chest Fly Technique

Steps for performing the standing incline chest fly, focusing on arm movement and muscle tension.

Standing Decline Chest Fly Technique

Instructions for the standing decline chest fly, emphasizing elbow stabilization and controlled return.

Shoulder Exercises

Rear Deltoid Rows Technique

Detailed instructions for performing rear deltoid rows with correct posture and arm movement.

Standing Lateral Shoulder Raise Technique

Guide to performing standing lateral shoulder raises with proper elbow stabilization and controlled motion.

Seated Shoulder Press Technique

Instructions for performing seated shoulder press with correct form and spinal alignment.

Front Shoulder Raise Technique

Steps for performing front shoulder raises, focusing on arm movement and body posture.

Shoulder Extension Technique

Guidance on performing shoulder extensions with proper elbow stabilization and controlled movement.

Shoulder Shrug Technique

Scapular Protraction Technique

Scapular Depression Technique

Lying Front Shoulder Raise Technique

Reverse Fly Cable Cross Technique

Seated Lateral Shoulder Raise Technique

Scapular Retraction Technique

Standing Shoulder Press Technique

Standing Shoulder Press w/ Alternating Motion

Standing Front Shoulder Raise Technique

Standing Rear Deltoid Row Technique

Standing Cablecross Rear Deltoid Row Technique

Standing Shoulder Extension Technique

Shoulder Internal Rotation w/ Full Adduction

Shoulder Internal Rotation w/ 90° Abduction

Shoulder External Rotation w/ Full Adduction

Shoulder External Rotation w/ 90° Abduction

Back Exercises

Standing Wide Angle Lat Row Technique

Narrow Pulldowns with Hand Grips Technique

Seated Lat Rows Technique

Lying Lat Fly Technique

Stiff Arm Pulldown Technique

Standing Lat Row High Pulley Technique

Standing Lat Row Low Pulley Technique

Standing Lat Row Alternating Motion – Low Pulley

Standing Single Arm Lat Row Low Pulley Technique

Standing Single Arm/Single Leg Lat Row Technique

Seated Low Back Extension Technique

Standing Low Back Extension Technique

Lying Shoulder Pullover Technique

Reverse Grip Lat Pulldown Technique

Wide Pulldowns Technique

Arm Exercises

Triceps Pushdown Technique

French Press Overhead Technique

Standing French Press with Flexed Shoulder Technique

Lying Triceps Press Technique

Lying 45° Triceps Extension Technique

Cross Triceps Extension Technique

Rope Pushdowns Technique

Standing Hammer Grip Curls Technique

Standing Biceps Curl (Shoulder Extended) Technique

Standing Biceps Curl (Shoulder Flexed) Technique

Standing Biceps Curl (Supination) Technique

Seated Biceps Curl (Supination) Technique

Preacher Curl Technique

Reverse Grip Tricep Pushdown Technique

Tricep Kickback Technique

Reverse Curl Technique

Lying Biceps Curl (Supination) Technique

Seated Wrist Extension Technique

Abdominal Exercises

Standing Trunk Rotation Technique

Standing Oblique Crunch Technique

Kneeling Wood Chop Technique

Kneeling Low to High Trunk Rotation Technique

Reverse Crunch Technique

Trunk Rotation Technique

Seated Abdominal Crunch Technique

Seated Oblique Abdominal Crunch Technique

Leg Exercises

Leg Extension Technique

Prone Leg Curls Technique

Lying Leg Extension Technique

Standing Hip Flexion w/ Knee Flexion Technique

Standing Leg Kickback Technique

Standing Hip Extension (Knee Flexed) Technique

Ankle Eversion Technique

Ankle Inversion Technique

Hip Abduction Technique

Hip Adduction Technique

Standing Hip Flexion Technique

Standing Hip Internal Rotation Technique

Standing Hip External Rotation Technique

Lying Hip Internal Rotation Technique

Leg Press Technique

Single Leg Press – Knee Extension w/ Hip Extension

Calf Raise Technique

Dorsi Flexion Technique

The Bowflex® Body Leanness Program

Program Introduction

Program Safety Warning

Crucial warnings and advice to consult a physician before starting the program.

Manual Review Requirement

Emphasizes the importance of reading the Owner's Manual before starting the program.

Measurements

Body Weight and Circumference Measurement

Skinfold Measurements and Caliper Usage

Determining Your Body Fat

Using the Body Fat Nomogram

Step-by-step guide on how to use the nomogram to calculate body fat percentage.

Calculating Lean Body Mass

Enter Your Body Composition Data

Final Results Calculation

The Workouts (Body Leanness Program)

Workout Guidelines Weeks 1 & 2

Exercise guidelines for the first two weeks, focusing on sets, reps, and rest.

Workout Guidelines Weeks 3 & 4

Exercise guidelines for weeks 3 and 4, with adjusted resistance and rest periods.

Workout Guidelines Weeks 5 & 6

Exercise guidelines for weeks 5 and 6, emphasizing increased intensity and reduced rest.

Eating Guidelines

Carbohydrate-Rich, Descending-Calorie Plan

Explanation of the eating plan's structure and calorie distribution for maximum fat loss.

Simple Menus and Food Substitutions

Superhydrate Your System

Benefits of Superhydration

Daily Superhydration Schedule

Provides a week-by-week schedule for daily ice-cold water consumption.

The Eating Plan

Daily Meal Structure and Choices

Six-Week Calorie Progression

Outline of the descending calorie intake per day for men and women over the six-week program.

The Eating Plan – US Measurements

Limited Warranty

6-Week Satisfaction Guarantee