Bowflex Blaze Owners Manual - Page 3

Table of Contents Safety Requirements 5 Safety Warning Labels 7 Get to Know Your Machine 10 How to Use Your Machine 11 Power Rod® Resistance 11 Adjusting/Understanding The Resistance 11 Hooking Power Rod® Unit to Cables 11 Safety 11 When You Are Not Using Your Gym 11 How to Use Your Machine 12 The Workout Bench 12 Removing the Bench 12 Flat Bench 12 45° Incline Bench 12 Leg Extension 12 Free-Sliding Seat 12 Storing Your Bowflex® Blaze™ Home Gym 12 Maintenance and Care 12 How to Use Your Machine 13 Accessories and Equipment 13 Using Your Leg Press Belt and Squat Bar Pulleys 14 Define Your Goals 16 Warm Up / Cool Down 17 Chest Exercises 18 Shoulder Horizontal Adduction 18 Bench Press 18 Decline Bench Press 19 Incline Bench Press 19 Decline Chest Fly 20 Incline Chest Fly 20 Resisted Punch 21 Lying Cable Crossover 21 Shoulder Exercises 22 Rear Deltoid Rows 22 Standing Lateral Shoulder Raise 22 Seated Shoulder Press 23 Front Shoulder Raise 23 Shoulder Extension 24 Shoulder Shrug 24 Scapular Protraction 25 Scapular Depression 25 Lying Front Shoulder Raise 26 Reverse Fly 26 Shoulder Rotator Cuff 27 Shoulder Rotator Cuff 27 Seated Lateral Shoulder Raise 28 Scapular Retraction 28 Back Exercises 29 Lying Lat Pulldowns 29 Low Back Extension 29 Pulldowns 30 Narrow Pulldowns with Handgrips Lying Lat Fly Lying Narrow Lat Pulldowns Seated Lat Rows Stiff-Arm Pulldown Bent Over Row Arm Exercises Triceps Pushdown Single Arm Pushdown French Press Lying Triceps Extension Cross Triceps Extension Lying 45o Triceps Extension Seated Triceps Extension Standing Biceps Curl Seated Biceps Curl Lying Biceps Curl Seated Wrist Extension Standing Wrist Curl Reverse Curl Seated Wrist Curl Standing Wrist Extension "Rope" Pushdown Abdominal Exercises Reverse Crunch Resisted Reverse Crunch Seated (Resisted) Ab Crunch Seated (Resisted) Oblique Ab Crunch Trunk Rotation Leg Exercises Leg Extension Squat Lying Leg Extension Ankle Eversion Ankle Inversion Standing Hip Extension Standing Hip Extension Standing Hip Abduction Seated Hip Adduction Seated Hip Abduction Standing Leg Kickback Leg Press Prone Leg Curl Muscle Chart US Warranty Information Bowflex Body Leanness Program The Workouts Contact Information 30 31 31 32 32 33 34 34 34 35 35 36 36 37 37 38 38 39 39 40 40 41 41 42 42 42 43 43 44 45 45 45 46 46 47 47 48 48 49 49 50 51 52 53 54 57 66 77 3