Bowflex Elite Manuals

Manuals and User Guides for Bowflex Elite. We have 1 Bowflex Elite manual available for free PDF download: Assembly Instructions Manual

Bowflex Elite Assembly Instructions Manual

Bowflex Elite Assembly Instructions Manual (92 pages)

Bowflex Home Gym Assembly Instructions

Brand: Bowflex | Category: Home Gym | Size: 6.38 MB

Table of Contents

Assembly Instructions
1
Home Gym
1
Basic Assembly Principles
3
Hardware Guide
4
Tools You will Need
4
Assembly Guide
7
Main Assembly
7
Table of Contents
24
Safety Precautions

25
Get to Know Your Machine

26
How to Use Your Machine

27
- Accessories and Equipment
  29
- Using Your Leg Press Belt and Squat Bar Pulleys
  30
The Bowflex Body Leanness Program

31
By Ellington Darden, Ph

31
- Determining Your Body Fat
  38
- The Workouts
  41
- Exercise Log
  51
Define Your Goals

52
Warm up / Cool down

54
- Aerobic Rowing
  54
Chest Exercises

55
- Bench Press
  55
- Chest Fly
  55
- Decline Bench Press
  56
- Incline Bench Press
  56
- Decline Chest Fly
  57
- Incline Chest Fly
  57
- Resisted Punch
  58
- Lying Cable Crossover
  58
Shoulder Exercises

59
- Rear Deltoid Rows
  59
- Lateral Shoulder Raise
  59
- Seated Shoulder Press
  60
- Front Shoulder Raise
  60
- Shoulder Extension
  61
- Shoulder Shrug
  61
- Scapular Protraction
  62
- Scapular Depression
  62
- Lying Front Shoulder Raise
  63
- Reverse Fly
  63
- Shoulder Rotator Cuff
  64
- Shoulder Rotator Cuff-External
  64
- Seated Lateral Shoulder Raise
  65
- Scapular Retraction
  65
Back Exercises

66
- Lying Lat Pulldowns
  66
- Low Back Extension
  66
- Pulldowns
  67
- Narrow Pulldowns with Hand Grips
  67
- Lying Lat Fly
  68
- Lying Narrow Lat Pulldowns
  68
- Seated Lat Rows
  69
- Stiff-Arm Pulldown
  69
- Bent over Row
  70
Arm Exercises

71
- Triceps Pushdown
  71
- Single-Arm Pushdown
  71
- French Press
  72
- Lying Triceps Extension
  72
- Cross Triceps Extension
  73
- Lying 45° Triceps Extension
  73
- Seated Triceps Extension
  74
- Standing Biceps Curl
  74
- Seated Biceps Curl
  75
- Lying Biceps Curl
  75
- Seated Wrist Extension
  76
- Standing Wrist Curl
  76
- Reverse Curl
  77
- Seated Wrist Curl
  77
- Standing Wrist Extension
  78
- Rope" Pushdowns
  78
Abdominal Exercises

79
- Reverse Crunch
  79
- Resisted Reverse Crunch
  79
- Seated (Resisted) Abdominal Crunch
  80
- Seated (Resisted) Oblique Abdominal Crunch
  80
- Trunk Rotation
  81
Leg Exercises

81
- Squat
  81
- Leg Extension
  82
- Lying Leg Extension
  82
- Ankle Eversion
  83
- Ankle Inversion
  83
- Standing Hip Extension (Knee Flexed)
  84
- Standing Hip Extension (Knee Stabilized)
  84
- Standing Hip Abduction
  85
- Seated Hip Adduction
  85
- Seated Hip Abduction
  86
- Standing Leg Kickback
  86
Muscle Chart

87
Bowflex® Elite™ Home Gym Warranty

88
- Warranty Information
  88
Bowflex® Elite™ Home Gym Warranty Card

89

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