Bowflex RevolutionXP Owner's Manual
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Bowflex RevolutionXP Owner's Manual

Bowflex home gym owner's manual
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Special Edition Includes:
Dr. Ellington Darden's
Six Week Fast Fat Loss –
Body Leanness Program
Bowflex Revolution
XP
®
Owner's Manual
and Fitness Guide
(Shown with optional Lat Tower attachment)
PN001-7058 RevC (10/28/2009)

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  • Page 1 Special Edition Includes: Dr. Ellington Darden’s Six Week Fast Fat Loss – Body Leanness Program Bowflex Revolution ® Owner’s Manual and Fitness Guide (Shown with optional Lat Tower attachment) PN001-7058 RevC (10/28/2009)

  • Page 2: Table Of Contents

    Owner’s Manual and Fitness Guide Table of Contents Safety Precautions Safety Warning Labels Getting to Know Your Bowflex Revolution Using Your Bowflex Revolution XP Home Gym ® SpiraFlex Resistance ® Adjusting And Understanding the Resistance Attaching SpiraFlex Resistance Packs ®...

  • Page 3: Label

    (lifting load) of this machine. • Set up the machine so that there is at least 84” x 84” (213.4cm x 213.4cm) of free space for safe operation of the Bowflex Revolution home gym. machine is in use. • Operate the machine in the manner described in this manual.

  • Page 4: Label

    The following safety warnings are located on the Bowflex Revolution precautions and warning information prior to using your product. Be sure to replace any warning label if damaged, illegible, or missing. If you need replacement labels, please call a Bowflex Representative at 1-800-628-8458. Label 1 Safety warning labels XP exercise machine.

  • Page 5: Label

    The following safety warnings are located in site specific areas on the unit. Please review and understand the safety warning labels and their locations on the unit prior to use. If you need to replace a warning label please call 1-800-628-8458 to obtain a new label. General use safety label.

  • Page 6: Label

    Please take your time to read through the entire manual and follow it carefully before attempting to use your Bowflex Revolution XP home gym. Also locate and read all warning labels that are posted on the machine. It is ®...

  • Page 7: Using Your Bowflex Revolution ® Xp Home Gym

    Your Bowflex Revolution SpiraFlex Resistance ® The Bowflex Revolution XP home gym features an ® ingenious patented technology called SpiraFlex Bowflex Revolution XP muscle-building resistance ® comes in the form of these cleverly designed resistance packs, each constructed with a heavy-duty elastic strap inside the pack.

  • Page 8: Attaching Spiraflex ® Resistance Packs

    During assembly, you attached 5-lb (2.27kg) SpiraFlex resistance packs to the machine. The 5-lb packs are permanently attached to the machine. The Bowflex Revolution XP home gym comes with 200 lbs (90.72kg) of resistance packs in 5, 10, 20, and 40-lb packs (2.27kg, 4.54kg, 9.07kg, 18.14kg).

  • Page 9: Preparing For Use, Storing, And Moving

    Preparing for use, Storing, and Moving The Bowflex Revolution XP home gym offers one of the largest ranges of exercises ever offered by a Bowflex ® home gym. Preparing your machine for use and maintaining your machine are simple. Preparing for use Before using your Bowflex Revolution manual, and pay close heed to the warning labels on the machine.

  • Page 10: Preventative Maintenance

    Maintenance To store your machine, you can either leave the machine fully assembled, or you can remove the Leg Extension to make a smaller footprint for storing. It is advisable to raise the adjustable arms to the 0 position and make sure they are locked in place. Preventative Maintenance Keeping your machine in good repair takes a minimal amount of time, and will ensure you have many years of use.

  • Page 11: Adjusting Cable Tension

    Pay close attention to maintenance of the cable tension. Over time and with heavy use, the cables are designed to give slightly. Located on the main engine housing is a tension control knob which allows you to increase the tension in the cables. Checking for incorrect cable tension is simple.

  • Page 12: Cable Routing And Storage

    Cable Routing and Storage Squat Frame Pulley Cables To install the Squat Frame Pulley cables, remove the ball end from the rope by pressing the insert out of the ball (Figure A), and slide the ball off the rope. Route the cable under the pulley closest to the engine and reinstall the ball end (Figure B).

  • Page 13: Attaching Accessories

    Your Bowflex Revolution XP home gym comes with a pair each of hand grips and foot harnesses, and a squat ® harness. hand Grips You receive two hand grips with your Bowflex Revolution XP home gym. Hand grips contain two D-rings on each grip, allowing for a shorter hand grip or longer hand grip, depending on the exercise.

  • Page 14: Installing The Seat And Attachments

    The illustrations on the following pages show how to install the seat and each of the Bowflex Revolution attachments. Seat and Back Pad with locking Pin Attach the seat and back pad to the seat rail by placing the upper hooks onto the respective upper posts and rotating the lower hooks into position.

  • Page 15: Leg Extension

    leg extension The Leg Extension is used when doing leg extension and leg curl exercises. To attach the Leg Extension, pull down on the pop-pin under the seat and insert the leg extension into the mounting bracket. Slide the Leg Extension to the desired position and screw the pop-pin tightly into place.

  • Page 16: Lat Tower (Optional)

    • Before using the Lat Cross Bar, make sure that all fasteners are in place and tightened. • Make sure that the Lat Tower cables are securely fastened to the regular Bowflex ® Pulldown Bar or Hand Grips. • Always use the Lat Bar holders to support the Lat Pulldown Bar, or remove the bar when not in use.

  • Page 17: Companion Equipment

    XP home gym comes with many accessories and attachments to provide you with a wide variety of ® exercises. Between workouts, this specially designed accessory rack stores the gear that makes your home gym versatile, so your workout area stays organized and ready for your next workout.

  • Page 18: Defining Your Goals

    Your body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. Here are some fitness components that will help you define your goals and choose your fitness program. Muscle Strength is the maximum force you can exert against resistance at one time.
  • Page 19 all parts of the body and includes both aerobic and strength exercise. Only then will you meet your goals safely and efficiently. The workout routines found in this manual are professionally designed and written to target specific fitness goals. Should you not find one specific program to your liking, you can design your own, based on sound information and the principles found in this manual.

  • Page 20: Exercising Properly

    It is important to warm up each muscle group before doing strenuous resisted exercise. We recommend that you warm up by doing light stretching and performing light exercises on the Bowflex Revolution XP home gym. ® Breathing The most important part of breathing during exercise is, quite simply, that you do it.

  • Page 21: The Workouts

    20 Minute Better Body workout Frequency: 3 Days Per week (M-w-F) Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform easily for 5 -10 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance you can perform for no less than 10 reps and no more than 15 reps without your form deteriorating.

  • Page 22: 20 Minute Upper/Lower Body

    20 Minute upper/lower Body Frequency: 4 Days Per week (M-T-Th-F) This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program training 2 days, resting 1 to 2.

  • Page 23: Body Building

    Body Building Frequency: 3 Days On, 1 Day Off Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look.

  • Page 24: Circuit Training - Anaerobic/Cardiovascular

    Circuit Training – anaerobic/Cardiovascular Frequency: 2-3 Times Per week Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds).

  • Page 25: Strength Training

    Strength Training Frequency: 3 Days Per week (M-w-F) This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion.

  • Page 26: Exercises

    Revolutionary way to exercise The Bowflex Revolution XP home gym provides a more than 90 exercises and over 400 total variations. You can switch quickly ® between hundreds of exercises with less setup time than most gym machines. That means a shorter workout while maintaining a higher, calorie-burning heart rate.

  • Page 27: Chest Exercises

    Bench Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps Position: Seated—facing outward Accessory: Long Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Maintain a 90° angle between upper arms and torso throughout motion. •...
  • Page 28 Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps Position: Seated—facing outward Accessory: Long Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly less than 90°...
  • Page 29 Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: Pectoralis Major; Anterior Deltoid Position: Seated—facing outward Accessory: Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Maintain a 60-90º angle between upper arms and torso during the exercise. •...
  • Page 30 Standing Chest Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. Position: Standing—facing outward. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 3 or 4 Success Tips •...
  • Page 31 Standing Incline Chest Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. Position: Standing—facing outward. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips •...
  • Page 32 Standing Decline Chest Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. Position: Standing—facing outward. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 3, 4 or 5 Success Tips •...
  • Page 33 Standing Chest Fly — Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: Pectoralis Major; Deltoids. Also ankles, knees, hips and core in stabilization. Position: Standing—facing outward. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 4, 5 or 6 Success Tips •...
  • Page 34 Standing Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: Pectoralis Major; Deltoids. Also ankles, knees, hips and core in stabilization Position: Standing—facing outward. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips •...

  • Page 35: Shoulder Exercises

    Crossover Rear Delt Rows — Elbow Flexion Muscles worked: Anterior and Middle Deltoids Position: Standing—facing machine. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 2 or 3 Success Tips • Maintain a 90° angle between your upper arms and torso during motion. •...

  • Page 36: Crossover Bent Rear Delt Row

    Muscles worked: Teres Major; Rear Deltoids. Also core muscle group for stability. Position: Standing—facing machine. Seat removed. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform.
  • Page 37 Reverse Fly — Shoulder Horizontal Abduction (elbows stabilized in slight flexion) Muscles worked: Rear Deltoids; Middle Deltoids; Trapezius; Rhomboids Position: Standing—facing machine. Seat removed. Accessory: Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Do not lose spinal alignment—keep your chest lifted.
  • Page 38 Seated Shoulder Press — Shoulder Adduction (and elbow extension) Muscles worked: Front Deltoids; Upper Trapezius; Triceps Position: Seated—facing outward Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. •...
  • Page 39 Lateral Shoulder Raise — Shoulder Abduction (elbows stabilized) Muscles worked: Middle Deltoids; Supraspinatus; Upper Trapezius Position: Standing—facing outward. Seat removed. Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys —Standard Pulleys Success Tips • Elevate your shoulders slightly toward the back of your head.
  • Page 40 Muscles worked: Latissimus Dorsi; Teres Major; Rear Del- toid; Middle Trapezius; Rhomboids; Triceps Position: Standing—facing machine. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Keep knees bent and feet flat on floor. • Keep your lats tightened throughout the motion.

  • Page 41: Scapular Depression

    Scapular Protraction — (elbows stabilized) Muscles worked: Serratus Anterior Position: Seated—facing outward. Seat in lowest position. Accessory: Long Hand Grips Adjustable Arm Position: 7, 8 ot 9 Success Tips • Lift your chest, keep your knees bent and feet on floor. •...
  • Page 42 Muscles worked: Subscapularis Position: Standing—facing right or left. Seat re- moved. Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Lift your chest, keep your knees bent and feet on or near the Platform. • Keep your spine aligned and a slight arch in your lower back.

  • Page 43: Scapular Retraction

    Muscles worked: Middle Trapezius; Rhomboids Position: Standing—facing machine. Seat removed. Accessory: Short Hand Grips Adjustable Arm Position: Success Tips • Do not lose spinal alignment—keep your chest lifted. • Keep knees bent and feet flat on the Platform. • Bend your torso forward slightly at hips. •...
  • Page 44 Standing Shoulder Press w/ Alternating Motion — Shoulder Abduction Muscles worked: Deltoids; Triceps. Also ankles, knees, hips & core in stabilization. Position: Standing—facing outward. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Stabilize body from your feet all the way up through your trunk.
  • Page 45 Shoulder External Rotation with 90˚ of Abduction Muscles worked: Posterior Deltoid, Teres minor, Infraspina- Position: Standing—facing machine. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Control the motion during the entire exercise. Do not use momentum. •...

  • Page 46: Back Exercises

    Muscles worked: Latissimus Dorsi; Teres Major; Rear Del- toids Position: Standing—facing outward. Seat removed. Accessory: Lat Bar Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips • Keep your chest lifted, spine aligned, abs tight and your back flat with no arch.
  • Page 47 Standing Low Back Extension — (Squat Harness variation) Muscles worked: Erector Spinae. Also hip, knee and ankle stabilizers. Position: Standing—facing the machine. Seat removed. Accessory: Squat Harness Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0, or 9 Success Tips •...

  • Page 48: Stiff Arm Pulldown

    Crossover Narrow Pulldowns — Shoulder Extension (with elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Seated—facing machine. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Lat Cross Bar / 9 Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform.

  • Page 49: Reverse Grip Pulldown With Lat Bar

    Standing Shoulder Pullover with Hand Grips — Elbow Stabilized Muscles worked: Latissimus Dorsi; Teres Major; Rear Del- toids; Biceps; Triceps Position: Standing—facing machine. Seat removed. Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Lat Cross Bar / 9 Success Tips •...

  • Page 50: Trunk Rotation

    Standing Lat Row Alternating Motion-Low Pulley — Shoulder extension (and elbow flexion) Muscles worked: Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also hip and core stabilizers. Position: Standing—facing machine. Seat removed. Accessory: Short Hand Grips Adjustable Arm Position: 8 or 9 Success Tips •...

  • Page 51: Arm Exercises

    Triceps Pushdown w/ Handgrips — Elbow Extension Muscles worked: Triceps Position: Standing—facing machine. Seat removed. Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Lat Cross Bar / 9 Success Tips • Keep your upper arms motionless and your wrists straight. •...

  • Page 52: Cross Triceps Extension

    Triceps Extension — Elbow Extension overhead Muscles worked: Triceps Position: Seated—facing outward. Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back.
  • Page 53 Muscles worked: Triceps Position: Standing—facing machine. Seat removed. Accessory: Long Hand Grips in “Hammer” hold Lat Tower (optional) Pulleys / Adjustable Arm Position: Lat Cross Bar / 9 or (without Lat Tower) 0 or 1 Success Tips • Keep your knees bent and feet on Platform.
  • Page 54 Standing Biceps Curl — Elbow Flexion (in supination) Muscles worked: Biceps Position: Standing—facing outward. Seat removed. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys Success Tips • Keep your knees bent and feet on Platform. • Keep your chest lifted, abs tight and a very slight arch in your lower back.
  • Page 55 Barbell Biceps Curl — Elbow Flexion (in supination) Muscles worked: Biceps Position: Standing—facing outward. Seat removed. Accessory: Lat Bar Adjustable Arm Position: Success Tips • Keep your knees bent and feet on Platform. • Keep your chest lifted, shoulders pinched together, and a very slight arch in your lower back.
  • Page 56 Reverse Curl — Elbow Flexion (in pronation) Muscles worked: Brachialis; Brachioradialis; Biceps Position: Standing—facing outward. Seat removed. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips • Keep your knees slightly bent and feet on Platform.

  • Page 57: Wrist Extension

    Muscles worked: Forearms Position: Standing—facing outward. Seat removed. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips • Keep your knees slightly bent and feet on Platform. • Move slowly and keep tension in the back of the forearms at all times.
  • Page 58 Muscles worked: Triceps Position: Standing—facing outward. Seat removed. Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Lat Cross Bar / 9 Success Tips • Lift your chest, keep your knees slightly bent and feet on Platform. • Keep your back straight and knees slightly bent.
  • Page 59 Muscles worked: Biceps; Brachialis; Brachioradialis Position: Seated—facing outward. Accessory: Hand Grips Pulleys / Adjustable Arm Position: Lat Cross Bar / 9, and 7 Success Tips • Lift your chest and keep your knees bent and feet on Platform. • For this exercise, one Hand Grip is attached to a Lat Cable and one Hand Grip is attached to an Adjustable Arm Cable.
  • Page 60 Standing Biceps Curl — Elbow Flexion from a Shoulder Extended Position Muscles worked: Biceps Position: Standing—facing outward. Seat removed. Accessory: Short Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Stand in front of the Platform, facing away from the engine with a staggered step for more stability.

  • Page 61: Abdominal Exercises

    Standing (Resisted) Abdominal Crunch — Spinal Flexion Muscles worked: Rectus Abdominus; Obliques Position: Standing—facing outward. Seat removed. Accessory: Short Hand Grips, Ab Attachment Adjustable Arm Position: 0 or 1 Success Tips • Lift your chest, keep your knees bent and feet on Platform. •...
  • Page 62 Muscles worked: Rectus Abdominus; Obliques Position: Standing—facing right or left 45º. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 0 or 1 Success Tips • Keep your knees slightly bent and feet flat on the floor. • This exercise must be performed correctly, failure to do so could result in injury.
  • Page 63 Muscles worked: Rectus Abdominus; Obliques; Spinal Erec- tors; Serratus Anterior Position: Kneeling—facing right or left 45º. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: Success Tips • This exercise must be performed correctly, failure to do so could result in injury.

  • Page 64: Leg Exercises

    Muscles worked: Quadriceps Position: Seated—facing outward. Accessory: Leg Extension Pulleys / Adjustable Arm Position: Squat Frame Pulleys Success Tips • Use slow, controlled motion—do not “kick” into the extension. • Do not let your knees rotate outward during the exercise. Keep kneecaps pointing up and straight forward.
  • Page 65 Calf Raise — Ankle Plantarflexion (knee stabilized) Muscles worked: Gastrocnemius; Soleus Position: Standing—facing outward. Seat removed. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys—Standard Pulley / 0 Success Tips • Keep your knees slightly bent and toes/ balls of feet on Platform.
  • Page 66 Muscles worked: Gluteus Maximus; Hamstring muscles Position: Standing—facing machine. Seat removed. Accessory: Foot Harness Adjustable Arm Position: Success Tips • Keep your knees slightly bent and support foot on Platform. • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back.

  • Page 67: Standing Hip Abduction

    Muscles worked: Gluteus Minimus; Gluteus Medius Position: Standing—facing right or left. Seat removed. Accessory: Foot Harness Adjustable Arm Position: Success Tips • Keep your chest lifted, spine aligned, abs tight and a slight arch in your lower back. • This exercise does not burn fat from hips but builds strength and stability.

  • Page 68: Dead Lift

    Muscles worked: Iliopsoas; Rectus Femoris Position: Standing—facing outward. Accessory: Foot Harness Adjustable Arm Position: Success Tips • Attach the Foot Harness to the Cables farthest from the active ankle. • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back.

  • Page 69: Standing Hip Flexion

    Muscles worked: Gluteus Maximus Position: Standing—facing outward. Seat removed. Accessory: Lat Bar Pulleys / Adjustable Arm Position: Squat Frame Pulleys—Standard Pulley / 0 Success Tips • Keep your knees slightly bent and feet on Standing Platform. • Keep your chest lifted, spine aligned, abs tight and your back flat with no arch.
  • Page 70 Muscles worked: Gracilis; Adductor Magnus Position: Standing—facing right or left. Seat removed. Accessory: Foot Harness Adjustable Arm Position: Success Tips • Make sure all the motion is occurring at your hip. • Keep the torso tight throughout the motion. Muscles worked: Gluteus Medius posterior fibers;...
  • Page 71 Muscles worked: Tensor Facia Latae; Piriformis; Gluteus medius anterior fibers Position: Lying—right or left side toward engine. Seat removed. Accessory: Foot Harness Adjustable Arm Position: Success Tips • Make sure all the motion is occurring at your hip. • Keep the torso tight throughout the motion.
  • Page 72 Lunge — Single leg hip extension w/ knee extension Muscles worked: Quadriceps; Hamstrings; Gluteus Maximus; Calf muscles Position: Standing—facing the machine. Seat removed. Accessory: Squat Harness Pulleys / Adjustable Arm Position: Squat Frame Pulleys—Standard Pulley / 0 Success Tips • Keep the chest lifted, abs tight and a slight curve in the lower back.

  • Page 73: Muscle Chart

    Sternocleidomastoid Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Brachioradialis Pronator Teres Flexor Carpi Radialis Tensor Fasciae Latae Iliopsoas Pectineus Quadriceps: • Rectus Femoris • Vastus Lateralis • Vastus Medialis Peroneus Longus Extensor Digitorum Longus Tibialis Anterior Muscle Chart Trapezius Serratus Anterior Rectus Abdominus...

  • Page 75: Bench Press

    Please feel free to make copies of this chart to continue your exercise log. EXERCISE DATE Sets Bench Press Reps 120, 130 Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps...

  • Page 77: The Bowflex Body Leanness Program

    The Bowflex Leanness Program By Ellington Darden, Ph.D. The following program was created by Dr. ellington Darden. it contains a rigorous fitness and dietary program. Please consult your physician before beginning any fitness or dietary program. Some of the names of the exercises listed in this program have been changed in order to match the names of the exercises in this manual.
  • Page 78 Before beginning this program consult your physician or health care professional. Show this plan and your Bowflex Revolution Manual to your physician or health care pro fessional. Only he or she can determine if this course is appropriate for your particular age and condition.

  • Page 79: Personal Guarantee From Dr. Ellington Darden

    ® The Bowflex home gym was a significant part of the results. The exercises performed on it allowed the participants ® to build muscle, which accelerated their metabolisms, and produced faster and greater fat losses. The plan worked so well that it became know as The Bowflex Leanness means to strip away the fat from under the skin as well as at deeper levels.
  • Page 80 If you would like to measure your personal before-and- after results, there are several steps you need to take. It is important that you accurately perform each task, then at the end of the six-week program, repeat the process in the same manner. Body weight: Remove clothing and shoes and record your weight to the nearest quarter pound or hundred grams.
  • Page 81 Skinfold Measurements To accurately track your progress through this six-week program, it is necessary to take skinfold measurements. By measuring yourself in this way, you will be able to determine your lean-body mass and your body-fat percentage. The goal of this program is to increase your lean-body mass and decrease your body-fat percentage. Please read this section carefully.
  • Page 82 using Calipers when Measuring Skinfolds The procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of skin and surface fat and pull it away from the underlying muscle. Take the caliper in your other hand and open the jaws. Clamp the jaws over the pinched skin and fat.

  • Page 83: Determining Your Body Fat

    To use The nomogram: 1) Locate the sum of your three skinfolds in the right column and mark it. 2) Locate your age in years on the far left column and mark it. 3) Connect the two marks with a straightedge. Where the straightedge intersects the line in the middle column appropriate to you, you will find your body-fat percentage.
  • Page 84 Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you how many pounds of muscle were added to your body, after completing the program. For example: Before the program, Joe weighs 200 pounds (90.7 kg) and measures 30% fat, which amounts to 60 pounds (27.2 kg).
  • Page 85 Left Thigh Percent Body Fat If you wish to submit your results, please send to: Bowflex Results, 16400 SE Nautilus Drive, Vancouver, WA 98683. Or you may fax this sheet to Bowflex Results at 1-360-694-7755. Please include your name, address, and phone number.
  • Page 86 GuiDelineS week 1&2 All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth.
  • Page 87 You will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program is a proven method for achieving maximal fat loss over a six-week period. It consists of a carbohydrate- rich, descending-calorie eating plan, and a superhydration routine. Follow a Carbohydrate-Rich, Descending-Calorie eating Plan: Approximately 60 percent of the daily calories should be from carbohydrates.
  • Page 88 Drinking plenty of water is essential to the success of this program. Drinking the recommended amount of water can seem like a challenge at first. Stick with it. Carry a large sport bottle or similar item with you throughout the day. After several weeks, you will find that you actually thirst for more and more water, and the amounts recommended are easily reached.
  • Page 89 The menus in the Bowflex eating plan are designed ® for maximum fat-loss effectiveness and nutritional value. For best results, follow them exactly. Every attempt has been made to utilize current popular brand names and accurate calorie counts, which are listed in the menus.
  • Page 90 Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee (frozen) (210) ® 3/4 oz. light cream cheese (45) 1/2 C. orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea. Cereal 1.5 oz.
  • Page 91 The eating Plan – Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee (frozen) (210) ® 21 g light cream cheese (45) 120 ml orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea.

  • Page 92: Shopping List

    Quantities needed for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingly. It may be helpful for you to photocopy this list each week before doing your shopping. Staples Orange juice, skim milk, whole-wheat bread, Promise Ultra Vegetable Oil Spread, Italian fat-free dressing, ®...
  • Page 93 Bowflex larger—but not excessively large—and larger muscles will make your body firmer and more shapely. q. why is it so important i perform the Bowflex exercises with a 4-second count on the lifting and lowering? exercise routines. ®...
  • Page 94 Keep your superhydration schedule at the highest level. In other words, sip 1 5/8 gallons (6.2 l) of ice- cold water each day. Continue your Bowflex highest level. Perform the same 10 exercises three times per week. Try to get as strong as you can in each exercise, while always focusing on the 4-second count in both lifting and lowering.
  • Page 95 That level is your daily calorie requirement. Naturally, you’ll be able to consume other foods than those listed in the Bowflex® eating plan. By then, however, you should know the value of being a smart shopper and a wise eater. Read labels. Compare nutritional information.

  • Page 96: Week Satisfaction Guarantee

    6-week Satisfaction Guarantee We want you to know that the Bowflex Revolution® XP home gym is a superior product. Your satisfaction is guaranteed. If, for any reason, you are not 100% satisfied with your Bowflex Revolution® XP home gym, please follow...
  • Page 97 ©2007. Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, Bowflex Revolution and Power Rod are either registered trademarks or trademarks of Nautilus, Inc. All other trademarks are owned by their respective companies.

  • Page 98: Bowflex Revolution

    Covered Nautilus, Inc. warrants to the original purchaser of this Bowflex® product that the equipment is free from defects in materials or workmanship, with the exceptions stated below. This warranty is not transferable or applicable to any person other than the original purchaser.

  • Page 99: Important Contact Numbers

    Important Contact Numbers If you need assistance, please have both the serial number of your machine and the date of purchase available when you contact the appropriate Nautilus office listed below. To locate the serial number label on your machine, refer to the Safety Warning Labels information in this manual.
  • Page 100 ©2009 Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, and Bowflex Revolution are either registered trademarks or trademarks of Nautilus, Inc. All other trademarks are owned by their respective companies. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, Washington, USA 98683 1-800-NAUTILUS www.nautilus.com...

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