Bowflex Elite™ home gym - Manual (Page 24)

Safety Precautions 1
Get To Know Your Machine 2
How to Use Your Machine 3
The Bowflex® Body Leanness Program
By Ellington Darden, Ph.D.
7
Define Your Goals 28
Warm Up / Cool Down
Aerobic Rowing
30
Chest Exercises:
Bench Press
31
Chest Fly 31
Decline Bench Press 32
Incline Bench Press 32
Decline Chest Fly 33
Incline Chest Fly 33
Resisted Punch 34
Lying Cable Crossover 34
Shoulder Exercises:
Rear Deltoid Rows
35
Lateral Shoulder Raise 35
Seated Shoulder Press 36
Front Shoulder Raise 36
Shoulder Extension 37
Shoulder Shrug 37
Scapular Protraction 38
Scapular Depression 38
Lying Front Shoulder Raise 39
Reverse Fly 39
Shoulder Rotator Cuff—Internal 40
Shoulder Rotator Cuff—External 40
Seated Lateral Shoulder Raise 41
Scapular Retraction 41
Back Exercises:
Lying Lat Pulldowns
42
Low Back Extension 42
Pulldowns 43
Narrow Pulldowns with Hand Grips 43
Lying Lat Fly 44
Lying Narrow Lat Pulldowns 44
Seated Lat Rows 45
Stiff-Arm Pulldown 45
Bent Over Row 46
Arm Exercises:
Triceps Pushdown
47
Single-Arm Pushdown 47
French Press 48
Lying Triceps Extension 48
Cross Triceps Extension 49
Lying 45° Triceps Extension 49
Seated Triceps Extension 50
Standing Biceps Curl 50
Seated Biceps Curl 51
Lying Biceps Curl 51
Seated Wrist Extension 52
Standing Wrist Curl 52
Reverse Curl 53
Seated Wrist Curl 53
Standing Wrist Extension 54
“Rope” Pushdowns 54
Abdominal Exercises:
Reverse Crunch
55
Resisted Reverse Crunch 55
Seated (Resisted) Abdominal Crunch 56
Seated (Resisted) Oblique Abdominal Crunch 56
Trunk Rotation
57
Leg Exercises:
Squat
57
Leg Extension 58
Lying Leg Extension 58
Ankle Eversion 59
Ankle Inversion 59
Standing Hip Extension (Knee Flexed) 60
Standing Hip Extension (Knee Stabilized) 60
Standing Hip Abduction 61
Seated Hip Adduction 61
Seated Hip Abduction 62
Standing Leg Kickback 62
Muscle Chart 63
Bowflex® Elite™ Home Gym Warranty 64
Bowflex® Elite™ Home Gym Warranty Card 65
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