Table Of Contents - Bowflex ElitePlus Assembly Instructions Manual

Safety Precautions
Get To Know Your Machine
How to Use Your Machine
The Bowflex® Body Leanness Program
By Ellington Darden, Ph.D.
Define Your Goals
Warm Up / Cool Down
Aerobic Rowing
Chest Exercises:
Bench Press
Chest Fly
Decline Bench Press
Incline Bench Press
Decline Chest Fly
Incline Chest Fly
Resisted Punch
Lying Cable Crossover
Shoulder Exercises:
Rear Deltoid Rows
Lateral Shoulder Raise
Seated Shoulder Press
Front Shoulder Raise
Shoulder Extension
Shoulder Shrug
Scapular Protraction
Scapular Depression
Lying Front Shoulder Raise
Reverse Fly
Shoulder Rotator Cuff-Internal
Shoulder Rotator Cuff-External
Seated Lateral Shoulder Raise
Scapular Retraction
Back Exercises:
Lying Lat Pulldowns
Low Back Extension
Pulldowns
Narrow Pulldowns with Hand Grips
Lying Lat Fly
Lying Narrow Lat Pulldowns
Seated Lat Rows
Stiff-Arm Pulldown
Bent Over Row

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Arm Exercises:
Triceps Pushdown
Single-Arm Pushdown
French Press
Lying Triceps Extension
Cross Triceps Extension
Lying 45° Triceps Extension
Seated Triceps Extension
Standing Biceps Curl
Seated Biceps Curl
Lying Biceps Curl
Seated Wrist Extension
Standing Wrist Curl
Reverse Curl
Seated Wrist Curl
Standing Wrist Extension
"Rope" Pushdowns
Abdominal Exercises:
Reverse Crunch
Resisted Reverse Crunch
Seated (Resisted) Abdominal Crunch
Seated (Resisted) Oblique Abdominal Crunch
Trunk Rotation
Leg Exercises:
Squat
Leg Extension
Lying Leg Extension
Ankle Eversion
Ankle Inversion
Standing Hip Extension (Knee Flexed)
Standing Hip Extension (Knee Stabilized)
Standing Hip Abduction
Seated Hip Adduction
Seated Hip Abduction
Standing Leg Kickback
Muscle Chart
Bowflex® Elite™ Home Gym Warranty
Bowflex® Elite™ Home Gym Warranty Card
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