Bowflex Motivator 2 Manuals

Manuals and User Guides for Bowflex Motivator 2. We have 3 Bowflex Motivator 2 manuals available for free PDF download: Owner's Manual, Assembly Instructions Manual

Bowflex Motivator 2 Owner's Manual (83 pages)

Bowflex Owner's Manual Fitness Guide Home Gym

Brand: Bowflex | Category: Fitness Equipment | Size: 2.34 MB

Fitness Guide
1
Table of Contents
2
Getting to Know Your Machine
3
Using Your Machine
4
The Workout Bench
5
About Your Bowflex Attachments
10
Safety
10
Defining Your Goals
12
Reaching Your Goals
13
Exercising Properly
14
The Workouts
15
The 20 Minute Better Body Workout
15
Advanced General Conditioning
15
Minute Upper / Lower Body
16
Body Building
17
Circuit Training Anaerobic / Cardiovascular
18
True Aerobic Circuit Training
19
Strength Training
20
Chest Exercises
21
Bench Press
21
Chest Fly
21
Incline Bench Press
22
Decline Bench Press
23
Resisted Punch
23
Lying Cable Crossover
24
Flat Barbell Bench Press
24
Shoulder Exercises
25
Seated Shoulder Press
25
Front Shoulder Raise
25
Rear Deltoid Rows
26
Standing Lateral Shoulder Raise
26
Seated Lateral Shoulder Raise
27
Scapular Protraction
27
Scapular Depression
28
Shoulder Rotator Cuff
28
Internal Rotation
28
Shoulder Rotator Cuff
29
External Rotation
29
Shoulder Extension
29
Shoulder Shrug
30
Barbell Shoulder Shrug
30
Lying Front Shoulder Raise
31
Reverse Fly
31
Military Press
32
Back Exercises
33
Lying Shoulder Pullover
33
Wide Pulldowns
33
Narrow Pulldowns
34
Lying Lat Pulldowns
34
Lying Narrow Lat Pulldowns
35
Low Back Extensions
35
Seated Lat Rows
36
Lying Lat Fly
36
Reverse Grip Pulldowns
37
Scapular Retraction
37
Stiff Arm Pulldown
38
Barbell Bent over Row
38
Arm Exercises
39
French Press
39
Lying Triceps Extension
39
Lying 45 Degree Triceps Extension
40
Triceps Pushdown
40
Rope" Pushdowns
41
Single-Arm Pushdown
41
Cross Triceps Extension
42
Triceps Kickback
42
Seated Triceps Extension
43
Standing Biceps Curl
43
Seated Biceps Curl
44
Seated Wrist Extension
44
Standing Wrist Extension
45
Seated Wrist Curl
45
Standing Wrist Curl
46
Reverse Curl
46
Lying Biceps Curl
47
Reverse Grip Barbell Curls
47
Barbell Curls
48
Abdominal Exercises
49
Seated (Resisted) Abdominal Crunch
49
Seated (Resisted) Oblique Crunch
49
Reverse Crunch
50
Resisted Reverse Crunch
50
Trunk Rotation
51
Abdominal Crunch
51
Leg Exercises
52
Leg Extension
52
Leg Curl
52
The Squat
53
Leg Press
53
Lying (Prone) Leg Curl
54
Standing Hip Extension
54
Standing Hip Flexion
55
Seated Leg Curl
55
Lying Leg Extension
56
Seated (Straight Leg) Calf Raise
56
Standing Leg Kickback
57
Kneeling Leg Kickback
57
Standing Hip Abduction
58
Seated Hip Adduction
58
Seated Hip Abduction
59
Ankle Inversion
59
Ankle Eversion
60
Deadlift
60
Stiff-Leg Deadlift
61
Fast Fat Loss Now
62
The Bowflex Body Leanness Program
62
By Dr. Ellington Darden
62
Determining Your Body Fat
68
Exercise Log
81
Muscle Chart
82

Bowflex Motivator 2 Owner's Manual (66 pages)

Bowflex Home Gym Owner's Manual

Brand: Bowflex | Category: Home Gym | Size: 2.42 MB

Home Gym
1
Table of Contents
2
Safety Precautions

3
Get to Know Your Bowflex® Motivator

4
Safety Warning Labels

4
How to Use Your Bowflex® Motivator

4
Home Gym

6
Home Gym

7
- The Workout Bench
  8
- Removing the Bench
  8
- Flat Bench
  8
- Accessories and Equipment
  9
The Bowflex Body Leanness Program

11
By Ellington Darden, Ph

11
- Determining Your Body Fat
  17
- The Workouts
  20
- Exercise Log
  30
Define Your Goals

31
Warm up / Cool down

33
- Aerobic Rowing
  33
Chest Exercises

34
- Bench Press
  34
- Chest Fly
  34
- Decline Bench Press
  35
- Incline Bench Press
  35
- Resisted Punch
  36
- Lying Cable Crossover
  36
Shoulder Exercises

37
- Rear Deltoid Rows
  37
- Lateral Shoulder Raise
  37
- Seated Shoulder Press
  38
- Front Shoulder Raise
  38
- Shoulder Extension
  39
- Shoulder Shrug
  39
- Scapular Protraction
  40
- Scapular Depression
  40
- Lying Front Shoulder Raise
  41
- Reverse Fly
  41
- Shoulder Rotator Cuff
  42
- Shoulder Rotator Cuff-External
  42
- Seated Lateral Shoulder Raise
  43
- Scapular Retraction
  43
Back Exercises

44
- Lying Lat Pulldowns
  44
- Low Back Extension
  44
- Pulldowns
  45
- Narrow Pulldowns with Hand Grips
  45
- Lying Lat Fly
  46
- Lying Narrow Lat Pulldowns
  46
- Seated Lat Rows
  47
Arm Exercises

47
- Triceps Pushdown
  47
- French Press
  48
- Lying Triceps Extension
  48
- Cross Triceps Extension
  49
- Lying 45° Triceps Extension
  49
- Seated Triceps Extension
  50
- Standing Biceps Curl
  50
- Seated Biceps Curl
  51
- Lying Biceps Curl
  51
- Seated Wrist Extension
  52
- Standing Wrist Curl
  52
- Reverse Curl
  53
- Seated Wrist Curl
  53
- Standing Wrist Extension
  54
- Rope" Pushdowns
  54
Abdominal Exercises

55
- Reverse Crunch
  55
- Resisted Reverse Crunch
  55
- Seated (Resisted) Abdominal Crunch
  56
- Seated (Resisted) Oblique Abdominal Crunch
  56
- Trunk Rotation
  57
Leg Exercises

57
- Leg Extension
  57
- Lying Leg Extension
  58
- Ankle Eversion
  58
- Ankle Inversion
  59
- Standing Hip Extension (Knee Flexed)
  59
- Standing Hip Abduction
  60
- Seated Hip Adduction
  60
- Seated Hip Abduction
  61
- Standing Leg Kickback
  61
Bowflex® Motivator® 2 Warranty

62
- Week Satisfaction Guarantee
  62
Bowflex® Motivator® 2 Warranty Card

63
Muscle Chart

65

Bowflex Motivator 2 Assembly Instructions Manual (17 pages)

Assembly Manual

Brand: Bowflex | Category: Home Gym | Size: 2.55 MB

Bowflex Categories

Fitness Equipment

Home Gym

Treadmill Elliptical Trainer Exercise Bike

More Bowflex Manuals

Bowflex Motivator 2 Manuals

Bowflex Motivator 2 Owner's Manual (83 pages)

Table of Contents

Bowflex Motivator 2 Owner's Manual (66 pages)

Table of Contents

Safety Precautions

Get to Know Your Bowflex® Motivator

Safety Warning Labels

How to Use Your Bowflex® Motivator

Home Gym

Home Gym

The Bowflex Body Leanness Program

By Ellington Darden, Ph

Define Your Goals

Warm up / Cool down

Chest Exercises

Shoulder Exercises

Back Exercises

Arm Exercises

Abdominal Exercises

Leg Exercises

Bowflex® Motivator® 2 Warranty

Bowflex® Motivator® 2 Warranty Card

Muscle Chart

Bowflex Motivator 2 Assembly Instructions Manual (17 pages)

Table of Contents

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