Bowflex Power Pro Owners Manual - Page 2

Table Of Contents Getting To Know Your Machine 2 Using Your Machine 3 Optional Equipment 6 Warning 7 Defining Your Goals 8 Working Out 10 The Workouts: The 20 Minute Better 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 Fly 18 Resisted Punch 19 Bench Press w/Purvis Pec Bar 19 Decline Bench Press 20 Lying Shoulder Pullover 20 Shoulder Exercises: Seated Shoulder Press 21 Front Shoulder Raise 21 Rear Deltoid Rows 22 Lateral Shoulder Raise 22 Scapular Protraction 23 Scapular Depression 23 Shoulder Rotator Cuff Internal Rotation 24 Shoulder Rotator Cuff External Rotation 24 Shoulder Extension 25 Shoulder Shrug 25 Lying Front Shoulder Raise 26 Seated Shoulder Press w/Purvis Pec Bar 26 Reverse Fly 27 Reverse Shoulder Shrug 27 Back Exercises: Wide Pulldowns w/ Lat Tower 28 Narrow Pulldowns w/ Lat Tower 28 Lying Lat Pulldowns Modified 29 Functional Low Back Extension 29 Seated Lat Row 30 Lying Lat Pulldowns 30 Lying Lat Fly 31 Reverse Grip Pulldown 31 One Arm Seated Lat Rows 32 Scapular Retraction 32 Stiff Arm Pulldown 33 Arm Exercises: Triceps Pushdown w/Lat Tower 34 Single Arm Pushdown w/ Lat Tower 34 French Press 35 Lying Triceps Extension 35 Cross Triceps Extension 36 Triceps Kickback 36 Seated Triceps Extension 37 Standing Biceps Curl 37 Seated Biceps Curl 38 Concentration Curl 38 Seated Wrist Extension 39 Standing Wrist Curl 39 Reverse Curl 40 Seated Wrist Curl 40 Standing Wrist Extension 41 Lying Biceps Curl 41 Abdominal Exercises: Reverse Crunch 42 Resisted Reverse Crunch 42 Seated (resisted) Abdominal Crunch 43 Seated (resisted) Oblique Crunch 43 Trunk Rotation 44 Abdominal Crunch 44 Leg Exercises: Leg Extension 45 Leg Curl 45 Leg Press 46 Lying Leg Curl 46 Standing Hip Extension w/Knee Flex 47 Standing Hip Flexion 47 Seated Leg Curl 48 Standing Hip Extension 48 Seated (straight leg) Calf Raise 49 Leg Kickback 49 Lying Leg Extension 50 Standing Hip Abduction 50 Seated Hip Adduction 51 Ankle Inversion 51 Ankle Eversion 52 Fast Fat Loss Now The Bowflex Body Leanness Program By Dr. Ellington Darden 53