Bowflex XTL User Manual

Page 2

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Table Of Contents

Getting To Know Your Machine

2

Using Your Machine

3

Optional Equipment

6

Warning 7
Defining Your Goals

8

Working Out

10

The Workouts:
The 20 Minute Better Body Workout

11

Advanced General Conditioning

11

20 Minute Upper / Lower Body

12

Body Building

13

Circuit Training Anaerobic / Cardiovascular

14

True Aerobic Circuit Training

15

Strength Training

16

Chest Exercises:
Incline Bench Press

17

Chest Fly

17

Bench Press

18

One Arm Seated Fly

18

Resisted Punch

19

Bench Press w/Purvis Pec Bar

19

Decline Bench Press

20

Lying Shoulder Pullover

20

Shoulder Exercises:
Seated Shoulder Press

21

Front Shoulder Raise

21

Rear Deltoid Row

22

Lateral Shoulder Raise

22

Scapular Protraction

23

Scapular Depression

23

Shoulder Rotator Cuff Internal Rotation

24

Shoulder Rotator Cuff External Rotation

24

Shoulder Extension

25

Shoulder Shrug

25

Lying Front Shoulder Raise

26

Seated Shoulder Press w/Purvis Pec Bar

26

Reverse Fly

27

Reverse Shoulder Shrug

27

Back Exercises:
Wide Pulldowns w/ Lat Tower

28

Narrow Pulldowns w/ Lat Tower

28

Lying Lat Pulldowns Modified

29

Functional Low Back Extension

29

Seated Lat Row

30

Lying Lat Pulldown

30

Lying Lat Fly

31

Reverse Grip Pulldown

31

One Arm Seated Lat Rows

32

Scapular Retraction

32

Stiff Arm Pulldown

33

Arm Exercises:
Triceps Pushdown w/Lat Tower

34

Single Arm Pushdown w/ Lat Tower

34

French Press

35

Lying Triceps Extension

35

Cross Triceps Extension

36

Triceps Kickback

36

Seated Triceps Extension

37

Standing Biceps Curl

37

Seated Biceps Curl

38

Concentration Curl

38

Seated Wrist Extension

39

Standing Wrist Curl

39

Reverse Curl

40

Seated Wrist Curl

40

Standing Wrist Extension

41

Lying Biceps Curl

41

Abdominal Exercises:
Reverse Crunch

42

Resisted Reverse Crunch

42

Seated (resisted) Abdominal Crunch

43

Seated (resisted) Oblique Crunch

43

Trunk Rotation

44

Abdominal Crunch

44

Leg Exercises:
Leg Extension

45

Leg Curl

45

Leg Press

46

Lying Leg Curl

46

Standing Hip Extension w/Knee Flex

47

Standing Hip Flexion

47

Seated Leg Curl

48

Standing Hip Extension

48

Seated Calf Raise

49

Leg Kickback

49

Lying Leg Extension

50

Standing Hip Abduction

50

Seated Hip Adduction

51

Ankle Inversion

51

Ankle Eversion

52

Fast Fat Loss Now
The Bowflex Body Leanness Program
By Dr. Ellington Darden

53

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