Table Of Contents - Bowflex Motivator Strength Training System Owner's Manual

Table Of Contents

Getting To Know Your Machine
Using Your Machine
Optional Equipment
Warning
Defining Your Goals
Working Out
The Workouts:
The 20 Minute Better Body Workout
Advanced General Conditioning
20 Minute Upper / Lower Body
Body Building
Circuit Training Anaerobic / Cardiovascular
True Aerobic Circuit Training
Strength Training
Chest Exercises:
Bench Press
Chest Fly
Decline Bench Press
One Arm Seated Fly
Incline Bench Press
Lying Shoulder Pullover
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
Back Exercises:
Lying Lat Pulldown
Functional Low Back Extension
Wide Pulldowns
Narrow Pulldowns
Lying Lat Fly
Reverse Grip Pulldowns
Seated Lat Rows
One Arm Seated Lat Rows
Stiff Arm Pulldowns
Scapular Retraction
Arm Exercises:
Triceps Pushdown
Single Arm Pushdown
French Press
Lying Triceps Extension
Cross Triceps Extension
Triceps Kickback
1
Seated Triceps Extension
2
Standing Biceps Curl
4
Seated Biceps Curl
5
Concentration Biceps Curl
6
Seated Wrist Extension
8
Standing Wrist Curl
Reverse Curl
Seated Wrist Curl
9
Standing Wrist Extension
9
10
Abdominal Exercises:
11
Reverse Crunch
12
Abdominal Crunch
13
Seated (resisted) Abdominal Crunch
14
Seated (resisted) Oblique Crunch
Trunk Rotation
15
Leg Exercises:
15
Leg Extension
16
Leg Curl
16
Squat
17
Lying (Prone) Leg Curl
17
Standing Hip Extension w/Knee Flex
Leg Kickback
Lying Leg Extension
18
Standing Hip Abduction
18
Seated Hip Adduction
19
Standing Hip Extension
19
20
Exercise Log
20
Muscle Chart
21
21
22
23
23
24
24
25
25
26
26
27
27
28
28
29
29
30
30
31
31
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