Table Of Contents - Bowflex ULTIMATE Owner's Manual

Table of Contents
Getting To Know Your Machine
Using Your Machine
About Your Bowflex Attachments
Safety
Defining Your
Goals
Exercising Properly
The Workouts:
The 20 Minute Better Body Workout
Advanced General Conditioning
20 Minute Upper / Lower Body
Body Building
Cimuit Training Anaerobic / Cardiovascular
True Aerobic Circuit Training
Strength Training
Chest Exercises:
Bench Press
Chest Fly
Incline Bench Press
Decline Bench Press
Resisted Punch
Lying Cable Crossover
Flat Barbell Bench Press
Shoulder Exercises:
Seated Shoulder Press
Front Shoulder Raise
Rear Deltoid Rows
Standing Lateral Shoulder Raise
Seated Lateral Shoulder Raise
Scapular Protraction
Scapular Depression
Shoulder Rotator Cuff INTERNAL ROTATION
Shoulder Rotator Cuff EXTERNAL ROTATION
Shoulder Extension
Shoulder Shrug
Bad)ell Shoulder Shrug
Lying Front Shoulder Raise
Reverse Fly
Military Press
Back Exercises:
Lying Shoulder Pullover
Wide Pulldowns
Narrow Pulldowns
Lying Lat Pulldowns
Lying Narrow Lat Pulldowns
Low Back Extensions
Seated Eat Rows
Lying Lat Fly
Reverse Grip Pulldowns
Scapular Retraction
Stiff Arm Pulldown
Barbell Bent Over Row
1 Arm Exercises:
2 French Press
8 Lying Triceps Extension
9 Lying 45 Degree Triceps Extension
10 Triceps Pushdown
12 "Rope" Pushdowns
Single Arm Pushdown
Cross Triceps Extension
13 Triceps Kickback
13 Seated Triceps Extension
14 Standing Biceps Curl
15 Seated Biceps Curl
16 Seated Wrist Extension
17 Standing Wrist Extension
18 Seated Wrist Curl
Standing Wrist Curl
Reverse Curl
19 Lying Biceps Curl
19 Reverse Grip Barbell Curls
20 Barbell Curls
21
21 Abdominal Exercises:
22 Seated (resisted) Abdominal Crunch
22
Seated (resisted) Oblique Crunch
Reverse Crunch
Resisted Reverse Crunch
23 Trunk Rotation
23 Abdominal Crunch
24
24 Leg Exercises:
25 Leg Extension
25 Leg Curl
26 The Squat
26 Leg Press
27
Lying (Prone) Leg Curl
27 Standing Hip Extension
28 Standing Hip Flexion
28 Seated Leg Curl
29 Lying Leg Extension
29 Seated (straight Leg) Calf Raise
30 Standing Leg Kickback
Kneeling Leg Kickback
Standing Hip Abduction
31 Seated Hip Adduction
31 Seated Hip Abduction
32 Ankle Inversion
32 Ankle Eversion
33 Deadlifl
33 Stiff Leg Deadlifl
34
34 Fast Fat Loss Now
35 The Bowflex Body Leanness Program
35 By Dr. Ellington Darden
36
36
37
37
38
38
39
39
40
4O
41
41
42
42
43
43
44
44
45
45
46
47
47
48
48
49
49
5O
5O
51
51
52
52
53
53
54
54
55
55
56
56
57
57
58
58
59
6O