Bowflex Power Pro Owners Manual
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- Bowflex Power Pro | Owners Manual - Page 1
BOWFLEX ® POWER PRO® FOR ALL POWER PRO MODELS & Owner's Manual Fitness Guide Written By: Tom Purvis, Registered Physical Therapist, Certified Strength Conditioning Specialist, and Head Trainer for the National Academy of Sports Medicine. Special Edition Includes: Dr. Ellington Darden's 6 Week Fast - Bowflex Power Pro | Owners Manual - Page 2
Body Workout 11 Advanced General Conditioning 11 20 Minute Upper / Lower Body 12 Body Building 13 Circuit Training Anaerobic / Cardiovascular . . . . .14 True Aerobic Circuit Training 15 Strength Training 16 Chest Exercises: Incline Bench Press 17 Chest Fly 17 Bench Press 18 One Arm Seated - Bowflex Power Pro | Owners Manual - Page 3
resistance and aerobic training that can be performed on the Bowflex is unmatched by any other single piece of home fitness equipment available. You have definitely made the right decision! In this owner's manual you will find detailed information on a wide variety of exercises, workout programs and - Bowflex Power Pro | Owners Manual - Page 4
of 5-lb. rods, two pair of 10-lb. rods, one pair of 30-lb. rods, and one pair of 50-lb. rods). If you upgraded to a 310 or 410 pound capacity you will have an additional one or two pair of 50-lb. Power Rods, respectively. When You Are Not Using Your Bowflex Disconnect the cables from the Power Rods - Bowflex Power Pro | Owners Manual - Page 5
's incline support bracket on the base of the Power Rods®. Quick Release Bench The long portion of your bench attaches and releases from the seat portion very easily. To attach it, simply insert the half hinge on the end of the bench into the half hinge on the seat. For "standing" exercises, simply - Bowflex Power Pro | Owners Manual - Page 6
BOWFLEX LEG PRESS BELT The Leg Press Belt is used exclusively for the Leg Press and the Seated Leg Curl exercises. • With the Bowflex seat adjusted to the "free sliding" position, (spring lock seat pin where it's attached to the cables and begin to press back. Grips manufactured under - Bowflex Power Pro | Owners Manual - Page 7
Link the two hooks on the end of the cables together, over the top of the incline support bracket on the bench. • Slide hand grips over opposite bench legs, crossing the cables to do so. • Wrap the Leg Press Belt around Power Rods® and link hooks to D-rings on hand grips. MAINTENANCE & CARE OF YOUR - Bowflex Power Pro | Owners Manual - Page 8
and "Triceps" exercises. Safety •Before using the attachment, make sure that all fasteners are in place and tightened. •Make sure that the attachment's cables are securely fastened to the regular Bowflex cables. •Always use the "Bar Holders" to support the lat pulldown bar or remove the bar when not - Bowflex Power Pro | Owners Manual - Page 9
of the Bowflex when the Power Rods are in use. Never move or adjust the bench while sitting or lying on the bench. Never stand on the bench. Before exercising, make sure that the spring lock seat pin is securely fastened and the bench is firmly in place. Inspect your machine before each workout - Bowflex Power Pro | Owners Manual - Page 10
faster. Performing sport simulation exercises usually results in a deterioration of the motor pattern or skill. The biomechanically sound method of improving power in your sport is to train for Balanced Strength and alignment is the result of equal strength developed in all parts of the body. It - Bowflex Power Pro | Owners Manual - Page 11
and health. Any exercise program must be supplemented with cardiovascular training, such as rowing on the Bowflex. and try to 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 - Bowflex Power Pro | Owners Manual - Page 12
rate. We knees near extension. FINISH recommend the rowing exercise for the cool down. Remember to Key Points: gradually move yourself into a relaxed state. • Do not lose spinal alignment - keep your chest lifted. • If you bend forward during the return toward the Power Rods, bend at the - Bowflex Power Pro | Owners Manual - Page 13
set. Body Part Exercise Sets Chest Bench Press 1-2 Back Seated Lat Rows 1-2 Shoulders Rear Deltoid Rows 1-2 Arms Standing Biceps Curl 1-2 Lying Triceps Extension 1-2 Legs Leg Press 1-2 Seated Leg Curl 1-2 Trunk Functional Low Back Extension 1-2 Seated (resisted) Abdominal - Bowflex Power Pro | Owners Manual - Page 14
Seated Lat Rows Rear Deltoid Rows Standing Biceps Curl French Press Sets Reps Page 1-3 12-15 18 1-3 12-15 30 1-3 12-15 22 1-3 12-15 37 1-3 12-15 35 DAY 2 & 4 Body Part Exercise Sets Legs Trunk Leg Press 1-3 Seated Leg Curl 1-3 Standing Hip Extension 1-3 Seated (straight leg - Bowflex Power Pro | Owners Manual - Page 15
Exercise Seated Lat Rows Lying Lat Pulldowns Standing Biceps Curl Reverse Curl Lying Triceps Extension French Press Sets Reps Page 2-4 8-12 30 2-4 8-12 30 2-4 8-12 37 2-4 8-12 40 2-4 8-12 35 2-4 8-12 35 Body Part Exercise Sets Legs Trunk Leg Press 2-4 Lying Leg Extension - Bowflex Power Pro | Owners Manual - Page 16
Part Chest Legs Back Legs Trunk Exercise Bench Press Leg Press Seated Lat Row Seated Leg Curl Seated (resisted) Abdominal Crunch Reps 8-12 8-12 8-12 8-12 8-12 Page 18 46 30 48 43 Circuit 2 Body Part Shoulders Legs Back Trunk Arms Exercise Seated Shoulder Press Lying Leg Extension Lying Lat - Bowflex Power Pro | Owners Manual - Page 17
12 8-12 8-12 8-12 8-12 Page 18 10 46 30 48 43 Circuit 2 Body Part Shoulders Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Trunk Aerobic Rowing Arms Exercise Seated Shoulder Press 30 - 60 Seconds Lying Leg Extension 30 - 60 Seconds Lying Lat Pulldowns 30 - 60 Seconds Functional Low Back - Bowflex Power Pro | Owners Manual - Page 18
Day 2 Day 3 Body Part Chest Shoulders Exercise Bench Press One Arm Seated Fly Seated Shoulder Press Rear Deltoid Rows Shoulder Shrug Body Part Back Arms Exercise Seated Lat Rows Lying Lat Pulldowns Standing Biceps Curl Reverse Curl Seated Triceps Extension Lying Triceps Extension Sets Reps Page - Bowflex Power Pro | Owners Manual - Page 19
Horizontal Adduction (and elbow extension) Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), especially This motion can be further emphasized by using the Purvis Pec Bar attachment. Starting position: •Seated in the 45 degree position, reach straight behind your body, - Bowflex Power Pro | Owners Manual - Page 20
alignment. ONE ARM SEATED FLY - Horizontal Adduction (elbow stabilized) Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), also involving the front shoulder muscles (anterior deltoid). Starting position: •Sit on the bench with one side toward the Power Rods. Maintain good - Bowflex Power Pro | Owners Manual - Page 21
position: •Seated in the flat position, reach straight behind your body, grasp the handles, bend your elbows until your hands are near your chest and your with Purvis Pec Bar - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: This exercise emphasizes the chest muscles (pectoralis - Bowflex Power Pro | Owners Manual - Page 22
Chest Exercises DECLINE BENCH PRESS - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: This exercise emphasizes the chest motion can be further emphasized by using the Purvis Pec Bar attachment. Starting position: •Seated in the 45 degree position, reach straight behind your body - Bowflex Power Pro | Owners Manual - Page 23
Pec Bar attachment. Starting position: •Sit on the bench facing away from the Power Rods, knees bent and feet flat on the floor. •You may wish to sit against the vertical rod holder or be free from support, increasing the challenge of spinal stabilization as part of the exercise. •Keep your chest up - Bowflex Power Pro | Owners Manual - Page 24
exercise emphasizes the back portion of the shoulder muscles ( the rear deltoids, as well as the rear portion of the middle deltoids). Starting position: •Sit on the bench facing the Power Rods 90 degree angle to your torso. •Lift your chest and pinch your shoulder blades together. Action: •Allowing - Bowflex Power Pro | Owners Manual - Page 25
Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest involved in overhead pulling exercises. Starting position: •With the bench flat, lie on your back with your head toward the Power Rods, knees bent, and feet - Bowflex Power Pro | Owners Manual - Page 26
SHOULDER ROTATOR CUFF - Internal Rotation Muscles worked: This exercise emphasizes the front rotator cuff muscle (subscapularis). Starting position: •Sit on the bench with one side toward the Power Rods. Maintain good spinal alignment. •Grasp the handle nearest you and draw the upper arm into - Bowflex Power Pro | Owners Manual - Page 27
Exercises SHOULDER EXTENSION (elbows stabilized) Muscles worked: This exercise position: •With the bench flat, sit facing the Power Rods, knees bent, and feet flat on the floor or •Do not lose spinal alignment - keep chest lifted. •Keep the lats tightened throughout the entire motion. •Release - Bowflex Power Pro | Owners Manual - Page 28
•Sit on the bench facing away from the Power Rods, knees bent and feet flat on the floor. •You may wish to sit against the vertical rod holder or be free from support, increasing the challenge of spinal stabilization as part of the exercise. •Keep your chest up, abdominals tight and maintain a very - Bowflex Power Pro | Owners Manual - Page 29
exercise emphasizes the back portion of the shoulder muscles (the rear deltoids, as well as the rear portion of the middle deltoids.) Starting position: •With the bench flat, sit facing the Power Rods 90 degree angle to your torso. •Lift chest and pinch shoulder blades together. Action: •Maintaining - Bowflex Power Pro | Owners Manual - Page 30
toward your trunk. •The bar may not touch your chest but, at the end lats tightened throughout the entire motion. NARROW PULLDOWNS with the Lat Tower - Shoulder Extension (with elbow flexion) Muscles worked: This exercise position: •Attach a single handle to each cable. •Facing the Power Rods, grasp - Bowflex Power Pro | Owners Manual - Page 31
Power Rods without relaxing. Key points: •Do not lose spinal alignment. •Keep the lats tightened throughout the entire motion. •Release your shoulder blades at the end of each rep and initiate each new rep by depressing your shoulder blades. FUNCTIONAL LOW BACK EXTENSION v Seated (with hip extension - Bowflex Power Pro | Owners Manual - Page 32
START FINISH Back Exercises SEATED LAT ROWS - Shoulder Extension (and elbow flexion) Muscles worked: This exercise emphasizes the latissimus to move back up toward the Power Rods without relaxing. Key points: •Do not lose spinal alignment. •Keep the lats tightened throughout the entire motion. - Bowflex Power Pro | Owners Manual - Page 33
the purvis pec bar attachment. Starting position: •Lie on your back, head toward the Power Rods. •Grasp the Lat Tower - Shoulder Extension (with elbow flexion) Muscles worked: This exercise (not the waist). •Maintain good spinal alignment, chest lifted, abs tight and maintain a very slight - Bowflex Power Pro | Owners Manual - Page 34
START Back Exercises ONE ARM SEATED LAT ROWS - Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes the Power Rods. •Grab handles with palms facing each other. •Place heels on the end of the platform, bend hips and knees comfortably, arms straight. •Lift your chest - Bowflex Power Pro | Owners Manual - Page 35
STIFF-ARM PULLDOWN with Lat Tower - Shoulder Extension (elbow stabilized) Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between the lower part of your shoulder blades (lower trapezius muscles). The - Bowflex Power Pro | Owners Manual - Page 36
an arcing motion away from your legs and upward. •Stop at chest lifted, abs tight and maintain a very slight arch in your lower back. SINGLE ARM PUSHDOWN with Lat Tower - Elbow Extension Muscles worked: This exercise facing the Power Rods. •Attach hand grips to the lat tower in place of the bar. • - Bowflex Power Pro | Owners Manual - Page 37
your chest lifted, abs tight and maintain a very slight arch in your lower back. LYING TRICEPS EXTENSION - Elbow Extension Muscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arms. Starting position: •Lie on your back with your head toward the Power Rods - Bowflex Power Pro | Owners Manual - Page 38
upper arm. Starting position: •Straddle the bench facing the Power Rods, bend forward at the hips (not the waist) unit the torso is parallel to the bench, keeping your chest lifted and maintaining a very slight arch in your lower back. •Support yourself with one arm on the bench and grasp a handle - Bowflex Power Pro | Owners Manual - Page 39
TRICEPS EXTENSION - Elbow Extension Muscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arms. Starting position: •Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest - Bowflex Power Pro | Owners Manual - Page 40
exercise emphasizes the biceps muscles which are located on the front of your upper arms and are primarily responsible for bending your elbows. Seated position: •Sit facing the Power Rods bending your elbow. •Keep wrist straight. •Keep your chest lifted, trunk muscles tight and maintain a very slight - Bowflex Power Pro | Owners Manual - Page 41
Arm Exercises SEATED WRIST EXTENSION Muscles works: This exercise develops the back and top parts of your forearms and is critical in helping to prevent injuries like tennis elbow. Starting position: •Sit facing the Power Rods with your knees bent and feet flat on the bench. •Grasp the handles with - Bowflex Power Pro | Owners Manual - Page 42
a very slight arch in your lower back. FINISH START SEATED WRIST CURL - Wrist Flexion Muscles worked: This exercise develops the front part of your forearms as well as increasing the grip strength. Starting position: •Sit facing the Power Rods with your knees bent and feet flat on the bench - Bowflex Power Pro | Owners Manual - Page 43
WRIST EXTENSION Muscles worked: This exercise emphasizes the back and top parts of your forearms. It also isometrically challenges your deep biceps muscles (brachialis), located on the front part of your upper arms. Starting position: •Remove the bench and stand on the platform facing the Power Rods - Bowflex Power Pro | Owners Manual - Page 44
head toward the Power Rods. •Bend your knees fully. •Bend at the hips based upon desired difficulty. Beginners should be fully bent, bringing the legs near the abs. As strength improves the legs can be positioned further away. DETERMINE THESE POSITIONS AND MAINTAIN THROUGHOUT THE EXERCISE. •Reach - Bowflex Power Pro | Owners Manual - Page 45
: This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus) and the side abs (obliques). Starting position: •While seated in the 45 degree position, grasp both handles drawing them over the shoulders and resting the handles on the chest/shoulders with - Bowflex Power Pro | Owners Manual - Page 46
. ABDOMINAL CRUNCH - Spinal Flexion Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus) and the side abs (obliques). Starting position: •Lie face up on the bench with your head near the Power Rods. •Your lower back can start out flat - Bowflex Power Pro | Owners Manual - Page 47
Leg Exercises LEG EXTENSION with attachment Muscles worked: This exercise emphasizes the muscles on the front of the upper thigh (quadriceps muscle group) which are responsible for straightening your leg against resistance. This powerful muscle group helps to provide stability for the knee joint and - Bowflex Power Pro | Owners Manual - Page 48
the bench and unlock the rowing seat. •Sit on the seat facing the Power Rods with the leg press belt attached and adjusted, supporting your feet on the upright pulley frame as shown. The belt should be placed around the pelvis, not the spine. •Lift your chest, tighten your abs and maintain a very - Bowflex Power Pro | Owners Manual - Page 49
on the base platform, facing away from the Power Rods, on one side of the bench. •Secure the cuff around the ankle furthest from the rail. •Straighten, but do not lock, the knee of your support leg. •Keep your spine in good posture with your chest lifted, abs tight and maintain a very slight arch - Bowflex Power Pro | Owners Manual - Page 50
seat. •Attach one end of the belt to a pulley, sit on the seat facing away from the Power Rods, position the belt around your midsection and then attach the free end of the belt to the other pulley. •Move forward and secure your heels over the rail support at the end of the unit. •Lift your chest - Bowflex Power Pro | Owners Manual - Page 51
Strength and power in these muscles are essential for all sports and daily activities. Starting position: •Remove the bench and unlock the rowing seat. •Sit on the seat facing the Power Rods with the leg press belt attached LEG KICKBACK - Hip and Knee Extension Muscles worked: This exercise - Bowflex Power Pro | Owners Manual - Page 52
Leg Exercises LYING LEG EXTENSION Muscles worked: This exercise allows you to strengthen and develop the front part of your upper thighs (quadriceps muscle groups), helping to increase your muscular stability at the knee joints. Starting position: •Sit on the bench facing the Power Rods and attach - Bowflex Power Pro | Owners Manual - Page 53
on this exercise. Think of this exercise as a tool for challenging your ability to stabilize your hip and stand on one leg. Starting position: •Sit one side near the Power Rods, and attach a handle/strap to the ankle nearest the machine (inside leg). •Sit straight, lift your chest, tighten your - Bowflex Power Pro | Owners Manual - Page 54
worked: This exercise strengthens and develops the muscles on the outside of your lower legs (peroneals). These muscles are essential for standing balance and lateral agility of the ankle. Starting position: •Sit on the bench with one side of your body facing the Power Rods. •Attach the handle - Bowflex Power Pro | Owners Manual - Page 55
53 Fast Fat Loss Now! The Bowflex Body Leanness Program By Ellington Darden, Ph.D. - Bowflex Power Pro | Owners Manual - Page 56
Muscles worked - This exercise emphasizes the side shoulder muscles (middle deltoids), the top muscle of the rotator cuff (supraspinatus) and the upper trapezius muscles. Starting position: •Remove the bench and stand on the platform straddling the rail and facing the Power Rods. •Grasp the handles - Bowflex Power Pro | Owners Manual - Page 57
which include just 18 workouts (3 per week) on the Bowflex machine. Bowflex was a significant part of the results. The exercises performed on it allowed that is available. If these individuals are given simple decisive instructions, they will train very intensely. s People, if they are provided with - Bowflex Power Pro | Owners Manual - Page 58
how to perform each movement before trying a complete circuit, because part of the effectiveness of the training depends on minimal rest between each exercise. Make sure you read your Bowflex Owner's Manual before attempting a workout. *** There are a few people who should not try this program - Bowflex Power Pro | Owners Manual - Page 59
the instructions in the next section. Enter your starting weight on your . Results Summary Sheet-found on page 63 Circumference of Body Parts: For 5 6 6) Thighs -- high, just below the buttocks crease with legs apart and weight distributed equally on both feet. Record each measurement on your - Bowflex Power Pro | Owners Manual - Page 60
Measure: suprailium, triceps, and thigh. Men Measure: Chest, abdomen, and thigh. Chest Stand relaxed. Pick up a diagonal skinfold over the side of the navel. Thigh Stand relaxed with most of the weight on your left leg. Pick up a skinfold in the vertical plane on the front side of the right - Bowflex Power Pro | Owners Manual - Page 61
fat can then be read directly from the caliper, which is marked in millimeters. Women Men Suprailium Triceps Thigh Total Chest Abdomen Thigh Total Use these figures on the following chart to determine your body-fat percentage and enter the number on the line below. Starting body-fat percentage - Bowflex Power Pro | Owners Manual - Page 62
will find your body-fat percentage. Baun, W.D, Baun, M.R., and Raven, P.B. A nomogram for the estimate of percent body fat from generalized equations. Research Quarterly for Exercise and Sport, 52:380-384, 1981. 130 125 120 Female 115 Male 110 40 105 33 38 100 31 95 36 60 29 90 55 - Bowflex Power Pro | Owners Manual - Page 63
Calculating Lean Body Mass 61 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 and - Bowflex Power Pro | Owners Manual - Page 64
62 Optional Picture Taking Pictures can be the most exciting evaluation you can do. The numbers and the tape measurements are great, but actually seeing differences from comparison photographs of yourself is quite satisfying. Taking full-length photographs is not difficult, but to see the maximum - Bowflex Power Pro | Owners Manual - Page 65
Before Muscle Gain Weight After Fat Loss Please follow the instructions on page 57 for measuring the circumferences. Measurements Right Arm in your results to Bowflex, please send to: Bowflex Results 1400 NE 136th Ave. Vancouver, WA. 98684 Or you may fax this sheet to Bowflex Results at 1-360- - Bowflex Power Pro | Owners Manual - Page 66
should take more than 30 minutes to complete. Perform each workout three days a week. Exercise Sets Reps Page Leg Curl 1 Leg Extension 1 Bench Press 1 Lying Biceps Curl 1 Lying Shoulder Pullover 1 Seated (resisted) Abdominal Crunch 1 8-12 45 8-12 45 8-12 18 8-12 41 8-12 20 8-12 43 - Bowflex Power Pro | Owners Manual - Page 67
30 minutes to complete. Perform each workout three days a week. Exercise Sets Reps Page Leg Curl 1 Leg Extension 1 Bench Press 1 Lying Biceps Curl 1 Lying Shoulder Pullover 1 Reverse Fly 1 Upright Row* 1 Lying Triceps Extension 1 Seated (resisted) Abdominal Crunch 1 8-12 45 8-12 - Bowflex Power Pro | Owners Manual - Page 68
calorie eating plan, and a superhydration routine. Follow a Carbohydrate-Rich, Descending-Calorie Detailed menus and food choices are included later in this manual. If you must vary from the menu items, try to keep the body well rested, no other exercises or activities are allowed during the six-week - Bowflex Power Pro | Owners Manual - Page 69
you have to make more than a dozen trips to the restroom, especially during the first week of the program. Remember, your body is an adaptive system, and it will soon accommodate the increased water consumption. Note: Although it is doubtful that you could ever drink too much water, a few ailments - Bowflex Power Pro | Owners Manual - Page 70
Eating Plan 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. But as you - Bowflex Power Pro | Owners Manual - Page 71
The Eating Plan 69 Breakfast = 300 calories. Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee (frozen) (210) 3/4 ounce light cream cheese (45) 1/2 cup orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea. Cereal - Bowflex Power Pro | Owners Manual - Page 72
70 The Eating Plan Dinner = 500 or 300 calories. Men = 500 calories, Women = 300 calories Choice of one of three meals: Men add: 2 slices whole-wheat bread (140) 2 teaspoons Promise Ultra Vegetable Oil Spread (24) 1/2 cup skim milk (45) Tuna Salad Dinner In a large bowl, mix the following: 1 6- - Bowflex Power Pro | Owners Manual - Page 73
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 - Bowflex Power Pro | Owners Manual - Page 74
affected by large amounts of fluid. If you feel you have a problem, check with your doctor before starting the program. Some people who are too quickly. Q. I'm a middle-age woman who gets black and blue marks on my legs when I diet. Am I doing anything wrong? A. I doubt you are doing anything - Bowflex Power Pro | Owners Manual - Page 75
per day is the problem. Teenagers require significantly more calories each day than 1500, which is the highest level. Check with a registered dietician (RD) for appropriate recommendations. Your teenage son and daughter, however, could follow the Bowflex exercise routines. Q. I'm afraid that I might - Bowflex Power Pro | Owners Manual - Page 76
do not want normal interpersonal problems to interfere with the training. Q. Why won't you when added to proper strength training they can actually retard Bowflex exercise routine at the highest level. Perform the same 10 exercises three times per week. Try to get as strong as you can in each exercise - Bowflex Power Pro | Owners Manual - Page 77
Wrist extension Maintenance Routine 2 1. Leg curl 2. Leg extension 3. Crossover shoulder raise 4. Shoulder press 5. Seated row 6. Decline press 7. Reverse curl 8. Triceps press 9. Lying back extension 10. Lower abdominal pull Look in your Bowflex Owner's Manual for descriptions of the new exercises - Bowflex Power Pro | Owners Manual - Page 78
Log Please feel free to make copies of this chart to continue your exercise log. Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance - Bowflex Power Pro | Owners Manual - Page 79
Muscle Chart Sternocleidomastoid Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Brachioradialis Pronator Teres Flexor Carpi Radialis Tensor Fasciae Latae Iliopsoas Pectineus Rectus Femoris Vastus - Bowflex Power Pro | Owners Manual - Page 80
professionals. If you have any questions regarding your Bowflex or any instructions found in this manual please call 1-800-269-3539 for assistance. © Bowflex and the Bowflex logo are registered trademarks of Nautilus, Inc., a marketer of fitness and healthy lifestyle products. BOWFLEX ® POWER PRO®
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FOR ALL POWER PRO MODELS