Table Of Contents - Bowflex 2 Owner's Manual

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
Circuit 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
Barbell 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 Lat Rows
Lying Lat Fly
Reverse Grip Pulldowns
Scapular Retraction
Stiff Arm Pulldown
Barbell Bent Over Row

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Arm Exercises:
French Press
Lying Triceps Extension
Lying 45 Degree Triceps Extension
Triceps Pushdown
"Rope" Pushdowns
Single-Arm Pushdown
Cross Triceps Extension
Triceps Kickback
Seated Triceps Extension
Standing Biceps Curl
Seated Biceps Curl
Seated Wrist Extension
Standing Wrist Extension
Seated Wrist Curl
Standing Wrist Curl
Reverse Curl
Lying Biceps Curl
Reverse Grip Barbell Curls
Barbell Curls
Abdominal Exercises:
Seated (resisted) Abdominal Crunch
Seated (resisted) Oblique Crunch
Reverse Crunch
Resisted Reverse Crunch
Trunk Rotation
Abdominal Crunch
Leg Exercises:
Leg Extension
Leg Curl
The Squat
Leg Press
Lying (Prone) Leg Curl
Standing Hip Extension
Standing Hip Flexion
Seated Leg Curl
Lying Leg Extension
Seated (straight Leg) Calf Raise
Standing Leg Kickback
Kneeling Leg Kickback
Standing Hip Abduction
Seated Hip Adduction
Seated Hip Abduction
Ankle Inversion
Ankle Eversion
Deadlift
Stiff-Leg Deadlift
Fast Fat Loss Now
The Bowflex Body Leanness Program
By Dr. Ellington Darden
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