Bowflex ULTIMATE Owner's Manual
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Bowflex ULTIMATE Owner's Manual

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Owner_
Manual
Written
By: Tom Purvis
RPT, RTS
Registered
Physical
Therapist
and
founder
of the Resistance
Training
Specialist
Program
Dr. Ellington
Darden's
Six Week Fast Fat Loss -- Body Leanness
Program
BOIM:LEX
FITNESS

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Summary of Contents for Bowflex ULTIMATE

  • Page 1 Owner_ Manual Written By: Tom Purvis RPT, RTS Registered Physical Therapist founder of the Resistance Training Specialist Program Dr. Ellington Darden's Six Week Fast Fat Loss -- Body Leanness Program BOIM:LEX FITNESS...

  • Page 2: Table Of Contents

    Lying Narrow Lat Pulldowns Low Back Extensions Stiff Leg Deadlifl Seated Eat Rows Fast Fat Loss Now Lying Lat Fly Reverse Grip Pulldowns The Bowflex Body Leanness Program Scapular Retraction By Dr. Ellington Darden Stiff Arm Pulldown Barbell Bent Over Row...

  • Page 3: Getting To Know Your Machine

    Power Rod < Resistance. The resistance aerobic training that carl be performed on the Bowflex is unmatched by any other single piece With all of the fimess choices available today, home fitness equipment available.

  • Page 4: Using Your Machine

    Each rod is marked with its weight rating on the When You Are Using Your Bowflex rod cap. Disconnect cables from Adjusting Understanding Power Rods when are not Resistance using your Bowflex. Bowflex...
  • Page 5 Power Rods _. Pull out on the spring lock seat pin and Your Bowflex lout different bench positions. To adjust lilt the long bench the bench, simply locate the spring...
  • Page 6 Machine Using Bowflex Using Bowflex Hand Grips Press Belt The Bowflex hand grips carl be used as Leg Press Belt is used exclusively fk)r the L_q Press regular grips, hand cuff,s or ankle cuff,s. the Seated H_mstring Curl exemises. With...
  • Page 7 Using Your Machine Using Bowflex Using Bowflex Adjustable Pulley System Pulley/Squat Station Connect tile low pulley/squat Using the Bowflex adjustable pulley system is as easy pulling a pin and expanding pulley out. station wit[l the squat cables. Pulley knobs are spring-loaded...
  • Page 8 Using Your Machine Using The Bowflex Using Bowflex Lat Tower Extension/Leg Curl Attachment Build back shoulder muscles quickly with this integrated lat tower. It is easy to set up and can get you Bowflex in no time track at all.
  • Page 9 Tilt the bench up to the Power Rods'. 7. Screw threaded knob into end of the sliding seat rail. Maintenance & Care Of Your Bowflex: Your Bowflex requires very little maintenance. To keep your Bowflex in top condition check all fasteners...
  • Page 10 About Your Bowflex Attachments The Adjustable Bowflex Extension Pulley System Curl Attachment This attachment is designed to add more effectiveness to all This attachment is specifically designed to enhance tile exercise routines where "leg work" is required. bench press and shoulder...
  • Page 11 Stand off to the side while attaching rods. • When using the Bowflex fi)r standing leg exercises, ahvays grasp Power Rods for stability. • Never attempt to exercise with more resistance...

  • Page 12: Defining Your Goals

    It is a Then practice tile skill associated with your sport, learning critical cc)mponent of overall fitness health. to apply this newly achieved power. exemise progranl must be supplenlerlted with cardiovascular training, such as rowing on tile Bowflex.
  • Page 13 Bowflex. all parts of the body and includes both aerobic strength exemise. Only then will you meet your goals safMy...

  • Page 14: Exercising Properly

    We recommend that you warm up by rowing on tile DO NOT hold your breath. Do not exaggerate b_athing. Bowflex. Depth of inhalation exhalation should be natural Aerobic Rowing Position: tile situation. • Remove bench, unlock seat.

  • Page 15: The Workouts

    The Workouts 20 MINUTE BETTER BODY WORKOUT FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES Start by perfornling one set of each exercise. _Tarnl up with a light resistance exercise that you can perfbrnl easily for 5 10 reps without fhtiguing.

  • Page 16: Minute Upper / Lower Body

    The Workouts 20 MINUTE UPPER/LOWER BODY FREQUENCY: 4 DAYS PER WEEK (M-TTh-F) TIME: ABOUT 20 MINUTES This program provides with a quick efl_ctive workout that combines nluscle conditioning with sonle cardiovascular benefits. Do this routine when are linlited in tinle or just want a variation...

  • Page 17: Body Building

    The Workouts BODY BUILDING FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES Body building requires %cused concentration dedication to training, as well as proper eating habits, mlain each muscle group to failure be%re nloving on to the next exercise.
  • Page 18 The Workouts CIRCUIT TRAINING - ANAEROBIC/CARDIOVASCULAR FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-45 MINUTES Circuit training is a great to achieve benefits of strength training cardiovascular training in one quick, challenging routine. idea is to move quickly fi'Onl exercise to exelzise, taking only...

  • Page 19: True Aerobic Circuit Training

    The Workouts TRUE AEROBIC CIRCUIT TRAINING FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-60 MINUTES Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to the aerobic rowing exercise...

  • Page 20: Strength Training

    The Workouts STRENGTH TRAINING FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES This program is designed to enlphasize overall strength developnlent. This is an advanced routine to be used only after you have progressed froill the advanced general conditioning routine only after you have perfected...

  • Page 21: Chest Fly

    Chest Exercises BENCH PRESS Shoulder Horizontal Adduetion (and elbow extension) Muscles worked: This exercise emphasizes tire hands remain over tire elbows throtlgh- chest muscles (pectoralis mf0or ). It also involves movement. From tire side view the fl'ont shoulder nmscles (anterior deltoid, a would appear...

  • Page 22: Incline Bench Press

    FINISH the forward leg of the Bowflex and using Key points: your legs to slide the torso upward or) the bench so that your head is near the lat tower.

  • Page 23: Decline Bench Press

    Chest Exercises DECLINE BENCH PRESS Shoulder Horizontal Adduetion (with elbow extension) Muscles worked: The entire chest muscle Motion: (pectoralis mg0or) is emphasized. It also involves • Slowly move yore elhows outward, the fiont shoulder muscles (anterior deltoid, a simultaneously bending your arms so that portion of tile middle deltoid) and the triceps, your forearms remain parallel to each other and the hands remain over the elbows...

  • Page 24: Lying Cable Crossover

    Chest Exercises LYING CABLE CROSSOVER Shoulder extension/addt,etion (elhow stabilized near extension) Muscles worked: This exeivise enlphasizes Motion: the chest (the pectoralis major muscles). The • Move your hands in an air upward angling toward midline then downward toward triceps muscles, located on the hack of the upper arms, are also involved in maintaining opposite leg.

  • Page 25: Shoulder Exercises

    Shoulder Exercises SEATED SHOULDER PRESS Shonlder Abduction (with elbow extension) Motion: Muscles worked: This exercise emphasizes the flont portion of tile shoulder muscles (fl'ont • Straighten tile arms upward, focusing on a deltoids as well as the flont pal"tof the middle final point either directly overhead or deltoids), the rotator cuff muscles, tile upper slightly forward over tile forehead as...

  • Page 26: Rear Deltoid Rows

    Shoulder Exercises REAR DELTOID ROWS Shon]der Horizontal Abduction (with elhow flexion) Muscles worked: This exercise emphasizes Optional motions: back portion of the shoulder muscles (the rear • Bilateral movement - both arms rowing the same time. deltoids, as well as the rear portion of the middle deltoids,...

  • Page 27: Seated Lateral Shoulder Raise

    Shoulder Exercises SEATED LATERAL SHOULDER RAISE Shon]der Ahduction (e]how stabmzed) Muscles worked: This exeivise emphasizes the Key points: side shoulder muscles (middle deltoids), the • DO NOT swing the arms upward or move top muscle of the rotator cuff (supraspinatus) the trtmk during the motion.

  • Page 28: Scapular Depression

    Shoulder Exercises SCAPULAR DEPRESSION Motion: Muscles worked: This exercise involves your • Keeping the chest up and arms straight, slide lower trapezius muscles, and latissimus dorsi muscles. Both act as stabilizers and movers yore shoulder blades toward yore hips (hands sliding along outer thighs). your shoulder blades.

  • Page 29: Shoulder Rotator Cuff External

    Shoulder Exercises SHOULDER ROTATOR CUFF External Rotation Muscles worked: This exeivise emphasizes the rear portion of the rotator cuff (infiaspinatos Key points: and teres minor muscles). This area generally • Control the motion during the entire exercise. gets very weak as we age and needs to be addressed by ahnost everyone.

  • Page 30: Shoulder Shrug

    Shoulder Exercises SHOULDER SHRUG ScapularElevation Muscles worked: The primary muscles Key points: • Do not bend the neck hackward or [korward emphasized are the upper trapezius associated smaller muscles of the region. while raising the shoulders. • Do not slouch upon lowering the shoulders...

  • Page 31: Lying Front Shoulder Raise

    Shoulder Exercises LYING FRONT SHOULDER RAISE Shoulder Flexion (elhow stabilized) Muscles worked: This exeivise emphasizes the Optional motions: front portion of the shoulder muscles (front • Bilateral movement both arms raising at the same time. deltoids as well as the front part of the middle deltoids).

  • Page 32: Militarypress

    Shoulder Exercises MILITARYPRESS Muscles worked: This exercise emphasizes tile points: fIont portion of the shoulder muscles (front • Keep abdominals tight throughout deltoids and the flont part of tile middle entire motion. deltoids), the rotator cuff muscles, tile upper • Maintain good spinal alignment.

  • Page 33: Back Exercises

    Back Exercises LYING SHOULDER PULLOVER ShoulderExtension(elbowstabilized) Muscles worked: This exeivise emphasizes the • End the motion with your arms hy your upper back (tire latissimus dorsi, teres major, sides, pressing your shoulder blades down, and rear deltoid muscles). It also involves tire completely tightening yore lats.

  • Page 34: Narrow Pulldowns

    Back Exercises ShoulderExtension(with elhowflexion) NARROW PULLDOWNS Muscles worked: This exercise emphasizes the • At the end of the motion, your arms should latissimus dorsi, teres major and rear deltoid be dlawn near your sides, yotu shoulder which make up the large pulling muscles of blades should be frilly depressed toward your your upper hack.

  • Page 35: Lying Narrow Lat Pulldowns

    Back Exercises LYING NARROW LAT PULLDOWNS Shoulder Extension (with elbow flexion) Motion: Muscles worked: This exeivise emphasizes latissimus dorsi, teres major and rear deltoid • Initiate the movement by polling your which make up the large pulling muscles shoulder blades down toward yore bottom...

  • Page 36: Seated Eat Rows

    Back Exercises SEATED LAT ROWS $hot,lder Extension (with elbow flexion) Muscles worked: This exercise emphasizes tile Optional motions: latissimus dorsi, teres major and rear deltoid • Bilateral movement both arms pulling at the same time. muscles which make up tile laige polling muscles of your upper back as well as the •...

  • Page 37: Reverse Grip Pulldowns

    Back Exercises Shonlde_ E×tension(with elhow_e×ion) REVERSE GRIP PULLDOWNS Motion: Muscles worked: This exeivise emphasizes tile latissimus dorsi, teres major and rear deltoid • Initiate the movement by polling your which make tilt the large pulling muscles of shoulder hlades down and together while your upper hack.

  • Page 38: Stiff Arm Pulldown

    Back Exercises STIFF-ARM PULLDOWN Shonlder Extension (elhow stabilized near extension) Muscles worked: This exercise emphasizes Motion: yore upper hack (the latissimus dorsi, teres • Keeping your arms straight, initiate major and rear deltoid muscles), as well as the movement hy pulling your shoulder blades...

  • Page 39: Arm Exercises

    Exercises FRENCH PRESS Elhow Extension Overhead Muscles worked: This exeivise emphasizes the Key points: niceps muscles located on tire back of the • Keep your upper arm motionless. upper arms. • Keep wrists snaight. • Tighten the triceps throughout the exeivise Pulley position: Narrow...

  • Page 40: Lying 45 Degree Triceps Extension

    Exercises LYING 45 DEGREE TRICEPS EXTENSION ElbowExtension Optional motions: Muscles worked: This exercise emphasizes • Bilateral movement both arms extending triceps muscles located on the hack of the at the same time. opi)er arms. • Unilateral movement performing all reps Pulley position: Narrow...

  • Page 41: Rope" Pushdowns

    Exercises "ROPE" PUSHDOWNS Elhow Extension Muscles worked: This exeivise emphasizes the Motion: niceps nmscles located on tire back of the • Keeping your upper arms stationary upper arms. These nmscles are responsible for your elhows next to the sides of your torso snaightening yore arms and assist in any...

  • Page 42: Triceps Kickback

    Exercises CROSS TRICEPS EXTENSION Motion: Muscles worked: This exercise develops the triceps muscle located on the back of the • Keeping yore upper arm stationary, upper arms. stlaighten your arm, moving your hand in an arcing motion across your chest and over yore shoulder.

  • Page 43: Standing Seated Biceps Curl

    Exercises SEATED TRICEPS EXTENSION ElbowExtension Motion: Muscles worked: This exeivise emphasizes • Keeping your upper arms stationary, slowly tliceps nmscles located on tire back of the bend your elbows allowing your hands to upper arms. move in an roving motion toward your head. Pulley position: Narrow only` •...

  • Page 44: Seated Biceps Curl

    Exercises SEATED BICEPS CURL Elbow Flexion (in supination) Muscles worked: This exercise emphasizes Key points: and develops the biceps muscles, which are • Do not rock the upper body while hending located on the front of your upper arms and yore elho_ are primarily responsible for bending yore •...

  • Page 45: Standing Wrist Extension

    Exercises STANDING WRIST EXTENSION Muscles worked: This exeivise emphasizes the Key points: back and top parts of your forearms. It also • Move slowly and never relax the wrist. isometlically challenges your elbow flexors, • Do not move yore forearm or alter the hend located on the front part of yore upper arms.

  • Page 46: Standing

    Exercises STANDING WRIST CURL Motion: Muscles worked: This exercise emphasizes fiont part of your forearms as well as increases • Slowly curl your fists upward. strength of your grip. It also isometrically • Keeping your forearms still, slowly let your challenges your elbow...

  • Page 47: Lying Biceps Curl

    Exercises LYING BICEPS CURL Elhow Flexion (in supination) Motion: Muscles worked: This exeivise emphasizes and develops the biceps muscles, which are • Ctul handles forward, then upward and then located oi1 the front of yore upper arms and in toward tire shoulders while keeping your are primarily responsible for bending your elbows at your sides and your upper arms elhows, as well as the brachialis and...

  • Page 48: Barbell Curls

    Exercises BARBELL CURLS Elhow_lexion (in supimtion) Muscles worked: This exercise emphasizes Key points: and develops the biceps muscles, which are • Kee I) elhows h'om moving forward and backward. located on the h'ont of your upper arms and • Kee I) knees slightly bent. are primarily responsihle for bending yore elbows.

  • Page 49: Abdominal

    Abdominal Exercises Spiral _ exion SEATED (RESISTED) ABDOMINAL CRUNCH Key points: Muscles worked: This exe,cise emphasizes • Allow exhalation up and inhalation down, abdominal area including the upper and lower front ahs (rectus abdominns) and the side ahs don't exaggerate it. •...

  • Page 50: Reverse Crunch

    Abdominal Exercises SpinalFlexion REVERSE CRUNCH Key points: Muscles worked: This exercise works your • Tighten your ahs be%re you move. entire ahdominal area including your upper • Kee I) knees and hips stationary lower front (rectus abdominus) • Allow exhalation up and inhalation down your side (ohliques).

  • Page 51: Trunk Rotation

    Abdominal Exercises TRUNK ROTATION Muscles worked: This exeivise involves most Key points: of the trunk and deep spinal muscles. It does • This is an important exeivise, yet it can not "spot reduce" or eliminate "love handles." become high risk if done incorrectly KeeI) It should be noted that rotation is more your chest lifted and always maintain yore...

  • Page 52: Leg Exercises

    Leg Exercises LEG EXTENSION Motion: Muscles worked: This exercise emphasizes the muscles on the front of the upper thigh • Tighten your quads and straighten your legs (quadriceps muscle group) which are by moving your feet forward and then responsible for straightening your leg against upward until your legs are completely resistance.

  • Page 53: The Squat

    Leg Exercises THE SQUAT Knee Extension, Hip Extension, Ankle Plantarflexion Motion: Muscles worked: Although squat is often considered a total body exercise, the glutes, • While keeping your back straight tighten adductors, hamstrings quads are primary your abdominals move to a standing movers spinal erectors...

  • Page 54: Lying (Prone) Leg Curl

    Leg Exercises LYING (PRONE) LEG CURL Knee flexion Motion: Muscles worked: This exercise emphasizes the hamstring muscle group (biceps t_moris, • Slowly bend yore knees, moving yore feet in semimembranosus, semitendinosus) oil tire an air upward and then inward toward your buttocks.

  • Page 55: Standing Hip Flexion

    Leg Exercises STANDING HIP FLEXION "Withknee flexion Muscles worked: This exeivise primarily Motion: develops and strengthens the muscles on the • Initiate movement by lifting your knee front of your hips (iliopsoas and rectus tip and in toward your torso. femoris) that are primarily responsible for •...

  • Page 56: Lying Leg Extension

    Leg Exercises LYING LEG EXTENSION Knee Flexion with Hip Flexion Muscles worked: This exercise allows yon to Key points: strengthen and develop the front part of your • Kee I) your upper thigh motionless upper thighs (quadriceps muscle groups), throtlghout tire exercise.

  • Page 57: Standing Leg Kickback

    Leg Exercises STANDING LEG KICKBACK extension knee extension Motion: Muscles worked: This exeicise strengthens and develops the muscles of your buttocks • Extend your entire leg backward, area (gluteus maximus). Remember; there is straightening the knee. no such thing as "spot reduction." Do not do •...

  • Page 58: Standing

    Leg Exercises STANDING HIP ABDUCTION Muscles worked: This exercise will burn Motion: off fat from your hips or outer thigh! There • Slowly move attached leg outward to the no exeicise that will burn fat flora a specific side away from pulley (30-45...

  • Page 59: Seated Hip Abduction

    Leg Exercises SEATED HIP ABDUCTION Muscles worked: This exeivise will not hunt Motion: off fat Dora yore outer thighs or make them • Slowly move tire attached leg outward away smaller! There is no exercise that will burn fat fl'om the pulley, keeping your hips and spine from a specific area.

  • Page 60: Ankle Eversion

    Leg Exercises ANKLE EVERSION Muscles worked: This exeivise strengthens Key points: and develops the nmscles on the outside of • The only movement that occurs is at the yore lower legs (peroneals). These muscles are ankle, kee I) the rest of your hody/leg motionless.

  • Page 61: Stiff Leg Deadlifl

    Leg Exercises STIFF-LEG DEADLIFT Hill extension Motion: Muscles worked: This exercise emphasizes and develops tile hamstrings and glutes, while • Maintaining yore knee position, slowly bend requiring tile spinal erectors to stabilize. forward at the hills hy moving your butt backwards.
  • Page 62 The Bowflex Body Leanness Program By Ellington Darden, Ph.D. The following program was czeated by DE Ellington Daxden. It contains a rigorous fitness and dietazy program. Please consult your physician befbr_ begJnning fitness or dietmy program. Some of the names...
  • Page 63 Introduction The Bowflex Body Warning! Leanness Program Before beginning this program consult This program is scientifically designed fi_r maximal f_lt your physician or healthcare loss over six weeks. It is important that practice professional. Show this plan your every aspect...
  • Page 64 That's right. Similar results can be accomplished by you in six short weeks, which include just 18 workouts (3 per week) on the Bowflex machine. Bowflex was a significant part of the results. The exercises per/_rmed on it allowed the participants to build muscle, which accelerated their metabolisms, and produced thster and greater tht losses.
  • Page 65 Measurements If you would like to measure your personal before-and-after results, there are several steps need to take. It is important that accurately perform each task, then the end of the six week program, repeat the process in the saIIle itlailner, Body Weight: Remove...
  • Page 66 Measurements Skinfold Measurements To accurately track your progress through this six-week program, it is necessary to take skinfi)ld measurements. measuring yourself in this way, you will be able to determine your leand)ody mass and your body-f_lt pementage. The goal of this program is to inc[_ase your leand)ody...
  • Page 67 Measurements Using Calipers When Measuring Skinfolds procedure fi)r measuring skinfold thickness is to grasp firmly with thuml) fi)refinger a fi)ld of skirl and surf_lce fat and pull it away from the underlying muscle. Take tile caliper in your other hand open tire jaws.
  • Page 68 Determining Your Body To Use The Nomogram: 1) Locate the sum of your three skinfi)lds in die right column mark 2) Locate your age in years on the ffw left column mark 3) Connect marks with a straightedge. Where the straightedge intersects line in the middle...
  • Page 69 Calculating Lean Body Mass that know your body-fat percentage, can calculate your leand)ody percentage. This will eventually show many poun(ts of muscle were added to your bo(t_ after completing program. For Example: Befk)re the program, weighs pounds measures 30% fht, which amounts to 60 pounds.
  • Page 70 Left Thigh Total Percent Body Fat If you wish to send in your results to Bowflex, please send to: Bowflex Results, 1400 N.E. 136th Ave., Vancouver, WA. 98684. Or you may fax this sheet to Bowflex Results at 1-360-694-7755. Please include your name, address, and phone number.
  • Page 71 The Workouts GUIDELINES Week 1 &2 All exercises shoukt be practiced with set of 8 to 12 repetitions. The style of perfi)rmance is very important. movement fi)r each repetition should be 4 seconds in the positive phase 4 seconds in the negative. Keep the motion slow...
  • Page 72 Eating Guidelines You will be fMlowing a reduced-calorie nutrition program, which is divided into three two-week segments. Tile program is a proven method fi_r achieving maximal fat loss over a six-week period. It consists of a carbohydrate-rich, descending-calorie eating plan, a superhydration routine.
  • Page 73 Superhydrate Your System Drinking plenty of water is essential to the success of this Note: Although it is doubtful that you could ever drink program. Drinking recommended amount of water carl much water a t_w ailments can be negatively affbcted by lalEe seem like...
  • Page 74 Eating Plan The nlenus in tile Bowflex eating plan are designed You'll always have a 300 calorie breakfast, a 300 calorie maximum fat loss effectiveness nutritional vahle. hmch, a 300 calorie dinner (women), or 500 calorie dinner (men). With each...
  • Page 75 Eating Plan Breakfast = 300 calories. Lunch = 300 calories. Choice of bagel, cereal or shake. Choice of one of three meals: Sandwich Bagel 1 plain bagel, Sarah Lee (frozerl) (210) 2 slices whole wheat bread (140) (45) (24) 3/4 ounce light cream cheese...
  • Page 76 Eating Plan Men add: Dinner = 500 or 300 calories. (140) 2 slices whole wheat bread 2 teaspoons Promise Ultra Vegetable Oil Spread (24) Men = 500 calories, Women = 300 calories cup skim milk (45) Choice of one of three meals: Broccoli &...
  • Page 77 Shopping List Quantities needed for listed items will depend Meat, Poultry, Fish and Entrees your specific selections. Review your choices Chicken (thin sliced), turkey (thin sliced), tuna adjust the shopping list accordingly. It may be helpflll (canned in water), sMoin steak (lean). for you to photocopy this list each week...
  • Page 78 I drink water without it being chilled? Your teenage son and daughter, however, could fk)llow the Bowflex exemise routines. A. Yes, but you won't get the calories or more themK)genic effect fi_ml warming the cold water to core...
  • Page 79 Q&A Q. Why is it so important I perform the Bowflex Q. Why won't allow me to do aerobic dancing exercises with a 4-second count on the lifting my off-days to speed up the loss of body fat? lowering? A. Because...
  • Page 80 Maintenance Routine reqtfirement. Naturally, you'll be able to constlme other 1. Leg Curl foods than those listed in the Bowflex eating plan. By then, 2. Leg extension however, should know the value of being a smart 3. Standing lateral...
  • Page 81 Exercise Please feel fl'ee to make copies of this chart to continue your exercise log. Sets _/Jdl _-e55 Reps Resistance /2_/J_ Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets...
  • Page 82 Muscle Chart Sternocleidolnastoid . Wrapezious Pectoralis Major Anteriol Deltoid Serratus Anterior Medial Deltoid Inf_aspinams Rectus Abdominus Brachialis Flexor Digitorum FJiceps External Superficials Obliques Latissinms Dorsi Brachioradialis Pronator Teres " Flexor Carpi Gluteus Radialis Medius Tensor Gluteus Fasciae Latae Ilio Magnus Pectineus Biceps Femoris...
  • Page 83 1-800-269-3539 assistance. _)2001 Direct Focus, Inc., 1400 NE 136th Ave. Vancouver. _AIA, 98684. U.S. Patent numbers 4620704, 4725057, 4756527. Other f_treign and domestic patents pending. Bowflex the Bowflex logo registered tradenlarks of Direct Focus, Inc.

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