Bowflex XTL - Manual (Page 2)

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