Bowflex Sport - Table of Contents

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Table of Contents
Safety Requirements 5
Safety Warning Labels 7
Get to Know Your Machine 10
How to Use Your Machine 11
Power Rod® Resistance 11
Adjusting/Understanding The Resistance 11
Hooking Power Rod® Unit to Cables 11
Safety 11
When You Are Not Using Your Gym 11
How to Use Your Machine 12
The Workout Bench 12
Removing the Bench 12
Flat Bench 12
45° Incline Bench 12
Leg Extension 12
Free-Sliding Seat 12
Storing Your Bowflex Sport® Home Gym 12
Maintenance and Care 12
How to Use Your Machine 13
Accessories and Equipment 13
Using Your Leg Press Belt and
Squat Bar Pulleys 14
Bowflex Body Leanness Program 15
Personal Guarantee From Dr. Ellington Darden 17
The Workouts 24
Define Your Goals 35
Warm Up / Cool Down 37
Chest Exercises
38
Shoulder Horizontal Adduction 38
Bench Press 38
Decline Bench Press 39
Incline Bench Press 39
Decline Chest Fly 40
Incline Chest Fly 40
Resisted Punch 41
Lying Cable Crossover 41
Shoulder Exercises
42
Rear Deltoid Rows 42
Standing Lateral Shoulder Raise 42
Seated Shoulder Press 43
Front Shoulder Raise 43
Shoulder Extension 44
Shoulder Shrug 44
Scapular Protraction 45
Scapular Depression 45
Lying Front Shoulder Raise 46
Reverse Fly 46
Shoulder Rotator Cuff 47
Shoulder Rotator Cuff 47
Seated Lateral Shoulder Raise 48
Scapular Retraction 48
Back Exercises
49
Lying Lat Pulldowns 49
Low Back Extension 49
Pulldowns 50
Narrow Pulldowns with Handgrips 50
Lying Lat Fly 51
Lying Narrow Lat Pulldowns 51
Seated Lat Rows 52
Stiff-Arm Pulldown 52
Bent Over Row 53
Arm Exercises
54
Triceps Pushdown 54
Single Arm Pushdown 54
French Press 55
Lying Triceps Extension 55
Cross Triceps Extension 56
Lying 45
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Triceps Extension 56
Seated Triceps Extension 57
Standing Biceps Curl 57
Seated Biceps Curl 58
Lying Biceps Curl 58
Seated Wrist Extension 59
Standing Wrist Curl 59
Reverse Curl 60
Seated Wrist Curl 60
Standing Wrist Extension 61
“Rope” Pushdown 61
Abdominal Exercises
62
Reverse Crunch 62
Resisted Reverse Crunch 62
Seated (Resisted) Ab Crunch 63
Seated (Resisted) Oblique Ab Crunch 63
Trunk Rotation 64
Leg Exercises
65
Leg Extension 65
Squat 65
Lying Leg Extension 66
Ankle Eversion 66
Ankle Inversion 67
Standing Hip Extension 67
Standing Hip Extension 68
Standing Hip Abduction 68
Seated Hip Adduction 69
Seated Hip Abduction 69
Standing Leg Kickback 70
Leg Press 71
Prone Leg Curl 72
Muscle Chart
73
US Warranty Information 74
Contact Information