Bowflex Elite™ Plus home gym - Manual (Page 24)

Safety Precautions 1
Get To Know Your Safety Warning Labels 2
Get To Know Your Machine
4
How to Use Your Machine 5
The Bowflex® Body Leanness Program
By Ellington Darden, Ph.D.
9
Define Your Goals 30
Warm Up / Cool Down
Aerobic Rowing 32
Chest Exercises:
Bench Press 33
Chest Fly 33
Decline Bench Press 34
Incline Bench Press 34
Decline Chest Fly 35
Incline Chest Fly 35
Resisted Punch 36
Lying Cable Crossover 36
Shoulder Exercises:
Rear Deltoid Rows 37
Lateral Shoulder Raise 37
Seated Shoulder Press 38
Front Shoulder Raise 38
Shoulder Extension 39
Shoulder Shrug 39
Scapular Protraction 40
Scapular Depression 40
Lying Front Shoulder Raise 41
Reverse Fly 41
Shoulder Rotator Cuff—Internal 42
Shoulder Rotator Cuff—External 42
Seated Lateral Shoulder Raise 43
Scapular Retraction 43
Back Exercises:
Lying Lat Pulldowns 44
Low Back Extension 44
Pulldowns 45
Narrow Pulldowns with Hand Grips 45
Lying Lat Fly 46
Lying Narrow Lat Pulldowns 46
Seated Lat Rows 47
Stiff-Arm Pulldown 47
Bent Over Row 48
Arm Exercises:
Triceps Pushdown 49
Single-Arm Pushdown 49
French Press 50
Lying Triceps Extension 50
Cross Triceps Extension 51
Lying 45° Triceps Extension 51
Seated Triceps Extension 52
Standing Biceps Curl 52
Seated Biceps Curl 53
Lying Biceps Curl 53
Seated Wrist Extension 54
Standing Wrist Curl 54
Reverse Curl 55
Seated Wrist Curl 55
Standing Wrist Extension 56
“Rope” Pushdowns 56
Abdominal Exercises:
Reverse Crunch 57
Resisted Reverse Crunch 57
Seated (Resisted) Abdominal Crunch 58
Seated (Resisted) Oblique Abdominal Crunch 58
Trunk Rotation 59
Leg Exercises:
Squat 59
Leg Extension 60
Lying Leg Extension 60
Ankle Eversion 61
Ankle Inversion 61
Standing Hip Extension (Knee Flexed) 62
Standing Hip Extension (Knee Stabilized) 62
Standing Hip Abduction 63
Seated Hip Adduction 63
Seated Hip Abduction 64
Standing Leg Kickback 64
Muscle Chart 65
BowFlex Elite™ Plus
Home Gym Warranty
66
BowFlex Elite™ Plus Home Gym
Warranty Card
67
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