Bowflex Sport - Page 2

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Table of Contents

Table of Contents3
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 Sport® Home Gym12
Maintenance and Care12
How to Use Your Machine13
- Accessories and Equipment13
- Using Your Leg Press Belt and Squat Bar Pulleys14
Bowflex Body Leanness Program15
Personal Guarantee from Dr. Ellington Darden17
The Workouts24
Define Your Goals35
Warm up / Cool down37
Chest Exercises38
- Shoulder Horizontal Adduction38
- Bench Press38
- Decline Bench Press39
- Incline Bench Press39
- Decline Chest Fly40
- Incline Chest Fly40
- Resisted Punch41
- Lying Cable Crossover41
Shoulder Exercises42
- Rear Deltoid Rows42
- Standing Lateral Shoulder Raise42
- Seated Shoulder Press43
- Front Shoulder Raise43
- Shoulder Extension44
- Shoulder Shrug44
- Scapular Protraction45
- Scapular Depression45
- Lying Front Shoulder Raise46
- Reverse Fly46
- Shoulder Rotator Cuff47
- Seated Lateral Shoulder Raise48
- Scapular Retraction48
Back Exercises49
- Lying Lat Pulldowns49
- Low Back Extension49
- Pulldowns50
- Narrow Pulldowns with Handgrips50
- Lying Lat Fly51
- Lying Narrow Lat Pulldowns51
- Seated Lat Rows52
- Stiff-Arm Pulldown52
- Bent over Row53
Arm Exercises54
- Triceps Pushdown54
- Single Arm Pushdown54
- French Press55
- Lying Triceps Extension55
- Cross Triceps Extension56
- Lying 45 O Triceps Extension56
- Seated Triceps Extension57
- Standing Biceps Curl57
- Seated Biceps Curl58
- Lying Biceps Curl58
- Seated Wrist Extension59
- Standing Wrist Curl59
- Reverse Curl60
- Seated Wrist Curl60
- Standing Wrist Extension61
- Rope" Pushdown61
Abdominal Exercises62
- Reverse Crunch62
- Resisted Reverse Crunch62
- Seated (Resisted) Ab Crunch63
- Seated (Resisted) Oblique Ab Crunch63
- Trunk Rotation64
Leg Exercises65
- Leg Extension65
- Squat65
- Lying Leg Extension66
- Ankle Eversion66
- Ankle Inversion67
- Standing Hip Extension67
- Standing Hip Extension68
- Standing Hip Abduction68
- Seated Hip Adduction69
- Seated Hip Abduction69
- Standing Leg Kickback70
- Leg Press71
- Prone Leg Curl72
Muscle Chart73
US Warranty Information74

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