Bowflex Revolution Owners Manual

Bowflex Revolution Manual

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  • Bowflex Revolution | Owners Manual - Page 1
    The Bowflex Revolution® Owner's Manual 000-5822.040111.E
  • Bowflex Revolution | Owners Manual - Page 2
    5 Using Your Bowflex Revolution® Home Gym SpiraFlex® Resistance 6 Adjusting and Understanding the Resistance 6 Attaching SpiraFlex® Resistance Plates 7 Preparing for Use, Storing, and Moving 8 Maintenance 9 Adjusting Cable Tension 11 Cable Hookup for Leg Exercises
  • Bowflex Revolution | Owners Manual - Page 3
    • Do not over exert yourself during exercise. Operate the machine in the manner described in this manual. • Do not use Dumbbells or other weight equipment to incrementally increase the weight resistance. Use only the weight resistance designed for use with this gym. • Correctly adjust and safely
  • Bowflex Revolution | Owners Manual - Page 4
    Warning Labels and Serial Number Locate and read all safety warnings on the machine before using it. Replace any warning label if it is damaged, illegible, or missing. If you need replacement labels, call a Nautilus Representative. Label 1 Label 4 Label 2 Label 5 Label 3 Label 2 Serial number
  • Bowflex Revolution | Owners Manual - Page 5
    3 Safety Warning Labels and Serial Number Label 1: General use safety label. Location: Front of the main unit above seat 5: Keep hands clear when folding. Location: B oth sides of the Leg Extension. Label 2: Keep hands away. Location: Below freearms on main unit; top of seat rail bracket;
  • Bowflex Revolution | Owners Manual - Page 6
    4 Product Specifications Dimensions (arms raised) 112" L x 37.8" W x 73" H (284cm x 98cm x 185.4cm) Workout Area 120" x 84" (304.8cm x 213.4cm) Assembled Unit Weight 336.2 lbs. (152.5 kg) Shipping Weight 414.64 lbs. (188.1 kg) SpiraFlex® Resistance 220 lbs. (100 kg) SpiraFlex®
  • Bowflex Revolution | Owners Manual - Page 7
    , leg press plate, leg press seatback, foot harnesses, and curl/pulldown bar. Instructions for attaching various accessories, storing cables, and changing out bench components are included later in this manual, as well as in the Assembly Manual. Bowflex Revolution® Parts Reference Guide Adjustable
  • Bowflex Revolution | Owners Manual - Page 8
    a small canister that looks very similar to free weight plates, but weighs only a few pounds. Because no metal parts are used, SpiraFlex® technology is quiet, lightweight, portable, and safe. Adjusting and Understanding The Resistance The Bowflex Revolution® home gym comes with 220 lbs. (100 kg) of
  • Bowflex Revolution | Owners Manual - Page 9
    7 Using Your Bowflex Revolution® Home Gym 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® home gym comes with 220 lbs (100kg) of resistance
  • Bowflex Revolution | Owners Manual - Page 10
    To do exercises, read the instructions in this manual or on the exercise poster included with your machine. Each exercise uses a unique set of adjustable arm positions and cable connections. Using your Bowflex Revolution® home gym should be easy: • Select the desired resistance plates • Position the
  • Bowflex Revolution | Owners Manual - Page 11
    you can raise the seat rail system to make a smaller footprint for storing. To raise the seat rail system, pull the pop pin on the lower seat rail at the leg extension assembly and use the handle to lift the seat rail assembly into place. Preventative Maintenance The safety and integrity designed
  • Bowflex Revolution | Owners Manual - Page 12
    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 problem cable tension is simple. 1. Position the adjustable swing arms
  • Bowflex Revolution | Owners Manual - Page 13
    drawings on this page show proper cable hookup when using the leg extension attachment. Please note that the freearms should be in position 9. The included Assembly Manual also contains information on how to attach both cables and machine attachments. Exercise Start and Finish photos on the pages to
  • Bowflex Revolution | Owners Manual - Page 14
    12 Cable Hookup for Leg Press Exercises The drawings on this page show proper cable hookup for leg press exercises. Please note that the freearms should be in position 9.
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    Storing Leg Press Cables 13 Step 1 Side View Step 1 Step 2 Step 2 Step 3 Step 3 Step 4 Step 4
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    14 Storing Leg Extension Cables
  • Bowflex Revolution | Owners Manual - Page 17
    your Bowflex Revolution® 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. For exercises that require a specific hand grip attachment, attaching to the D-ring closest to the handle will be referred to as using the
  • Bowflex Revolution | Owners Manual - Page 18
    this accessory, slide the leg press seatback arms into the seat roller assembly and tilt back to lock into place. Leg Press Seatback Seat Roller Assembly Leg Press Plate The leg press plate is used together with the leg press seatback when doing leg press exercises. To attach the leg press plate
  • Bowflex Revolution | Owners Manual - Page 19
    17 Attaching Accessories, Benches, and Seats Preacher Curl Pull out the pop-pin and slide the Preacher Curl Assembly into place. When the Preacher Curl is at the desired height, release the poppin to lock in place. Pop-pin Multi-Position Bench The bench can be used in either of the following
  • Bowflex Revolution | Owners Manual - Page 20
    18
  • Bowflex Revolution | Owners Manual - Page 21
    • Tall Seat Back • Leg Press Plate Before • Leg Press Seat Back • Preacher Curl Assembly • Resistance Packs • Handgrips & Foot Harnesses Heavy-duty steel construction for years of use Stand Size: 2 ½' L x 2 ½' W x 3' H After Check out the Bowflex Revolution® Accessory Rack and a wide
  • Bowflex Revolution | Owners Manual - Page 22
    and ­nutrients to exercising muscles over an ­extended period of time. It comes into play when you jog a mile or ride a bike. It is a ­critical component of overall fitness and health. Any exercise program must be supplemented with cardiovascular training, such as rowing on the Bowflex Revolution™.
  • Bowflex Revolution | Owners Manual - Page 23
    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 review this ­manual as well as other fitness guides exercise such as walking, running, bicycling or rowing individual used during your
  • Bowflex Revolution | Owners Manual - Page 24
    pre-workout mental routine is to sit and relax, so you can focus on what you are about to do and think about achieving your end goal. Warming Up We recommend that you warm up by rowing on the Bowflex Revolution® home gym. Aerobic Rowing Position: Aerobic rowing on the Bowflex Revolution® home gym is
  • Bowflex Revolution | Owners Manual - Page 25
    routine Legs Exercise Standing Chest Press Standing Shoulder Press Rope Pushdown Standing French Press Leg Press Seated Calf Raise Sets Reps 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 Day 2 & 4 Body Part Back Shoulders Arms Trunk Exercise Sets Standing Lat Row
  • Bowflex Revolution | Owners Manual - Page 26
    DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Row Seated Shoulder Press French Press Standing Biceps Curl Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 12-15 1-3 12-15 DAY 2 & 4 Body Part Legs Trunk Exercise Leg Extension Leg Curl Leg Press Seated Calf
  • Bowflex Revolution | Owners Manual - Page 27
    rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set. DAY 1 Body Part Chest Shoulders Exercise Bench Press Decline Chest Fly Seated Shoulder Press Rear Deltoid Row Standing
  • Bowflex Revolution | Owners Manual - Page 28
    seconds down. Warm-up with 5-15 minutes of rowing or some other aerobic exercise before starting your circuits. Circuit 1 Body Part Chest Legs Back Legs Trunk Exercise Standing Chest Press Standing Leg Kickback Standing Lat Row Alternating Standing Hip Abduction Standing Trunk Rotation Reps 8-12
  • Bowflex Revolution | Owners Manual - Page 29
    down. Warm-up with 5-15 minutes of rowing or some other aerobic exercise before starting your circuits. Circuit 1 Body Part Chest Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Legs Aerobic Rowing Trunk Aerobic Rowing Exercise Standing Chest Press 30 - 60 Seconds Standing Hip Extension 30
  • Bowflex Revolution | Owners Manual - Page 30
    1 Day 2 Day 3 Body Part Chest Shoulders Body Part Back Arms Body Part Legs Trunk Exercise Sets Bench Press 2-4 Decline Chest Press 2-4 Seated Shoulder Press 2-4 Seated Lateral Raise 2-4 Rear Deltoid Row 2-4 Shoulder Shrug 2-4 Exercise Sets Seated Lat Row 2-4 Narrow Lat Pulldown
  • Bowflex Revolution | Owners Manual - Page 31
    Way to Exercise The Bowflex Revolution® home gym provides an unparalleled number of exercises, with 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
  • Bowflex Revolution | Owners Manual - Page 32
    30 Chest Exercises Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps Bench Position: 45˚ incline Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Maintain a 90° angle between upper arms and torso
  • Bowflex Revolution | Owners Manual - Page 33
    this exercise by using bilateral movement with both arms or punching upward or downward. Lying Cable Crossover - Shoulder Adduction (elbow stabilized) Muscles worked: Pectoralis Major Bench Position: Flat Accessory: Long Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Keep chest lifted
  • Bowflex Revolution | Owners Manual - Page 34
    Accessory: Long Hand Grips Adjustable Arm Position: 5, 6, or 7 Success Tips • Maintain a 90º angle between your upper arms and your torso throughout the exercise blades pinched together and maintain good spinal alignment. Chest Exercises Decline Chest Fly START FINISH START • Sit in the
  • Bowflex Revolution | Owners Manual - Page 35
    33 Chest Exercises Standing Chest Press - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 3,4 or 5 Success Tips •
  • Bowflex Revolution | Owners Manual - Page 36
    34 Chest Exercises Incline Chest Press - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps. Bench Position: 45º Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Maintain a 90º angle between upper arms and torso at the
  • Bowflex Revolution | Owners Manual - Page 37
    35 Chest Exercises Standing Incline Chest Press w/ Alternating Motion - Shoulder Horizontal Adduction Muscles worked: Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success
  • Bowflex Revolution | Owners Manual - Page 38
    36 Chest Exercises Standing Decline Chest Press - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 3, 4 or 5
  • Bowflex Revolution | Owners Manual - Page 39
    37 Chest Exercises Standing Chest Fly - Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: Pectoralis Major; Deltoids. Also ankles, knees, hips and core in stabilization. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 4, 5 or 6 Success Tips • Stabilize
  • Bowflex Revolution | Owners Manual - Page 40
    38 Chest Exercises Standing Incline Chest Fly - Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: Pectoralis Major; Deltoids. Also ankles, knees, hips and core in stabilization. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 4, 5 or 6 Success Tips •
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    Exercises Rear Deltoid Rows - Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: Rear and Middle Deltoids; Posterior Rotator Cuff; Upper Latissimus; Teres Major; Trapezius; Rhomboids Bench Position: Flat Bench Back Accessory pulley. • Lift your chest and keep your shoulder blades
  • Bowflex Revolution | Owners Manual - Page 42
    , facing away from the engine. (Refer to instructions for attaching the Leg Press Seat Back accessory.) Sit on the seat, and lean against the seat back for added stability. START FINISH START • Sit on the bench facing away from the engine. • Keep your chest up, abs tight and maintain a slight
  • Bowflex Revolution | Owners Manual - Page 43
    41 Shoulder Exercises Shoulder Extension - (elbows stabilized) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoid; Middle Trapezius; Rhomboids; Triceps Bench Position: Flat Bench Back Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Keep knees bent and feet flat
  • Bowflex Revolution | Owners Manual - Page 44
    Maintain a 90° angle between upper arms and torso throughout exercise. • Do not slouch forward or use your arm muscles to assist this motion. Keep this motion Bench Back Accessory: Long Hand Grips Adjustable Arm Position: 8, 9 Success Tips • Do not lose spinal alignment-keep your chest lifted and
  • Bowflex Revolution | Owners Manual - Page 45
    Exercises Lying Front Shoulder Raise - Shoulder Flexion (elbows stabilized) Muscles worked: Front and Middle Deltoids Bench Position: Flat Bench Back Accessory , arms straight. • Lie back slowly, supporting your head on the bench. • Keep your chest lifted, maintaining a slight arch in your lower
  • Bowflex Revolution | Owners Manual - Page 46
    Exercises Seated Lateral Shoulder Raise - Shoulder Abduction (elbows stabilized) Muscles worked: Supraspinatus; Middle Deltoids; Trapezius Bench Position: Flat Bench Forward Accessory over your forearms, near the elbow. • Keep your chest lifted, maintaining a slight arch in your lower back.
  • Bowflex Revolution | Owners Manual - Page 47
    Exercises Standing Shoulder Press - Shoulder Abduction (and elbow extension) Muscles worked: Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. Bench Position: Removed Accessory flat on the platform, knees slightly bent. • Keep chest up, abs tight and maintain a slight arch in
  • Bowflex Revolution | Owners Manual - Page 48
    Exercises Standing Front Shoulder Raise - Shoulder Flexion Muscles worked: Deltoids. Also ankles, knees, hips and core in stabilization. Bench Position: Removed Accessory Standing Rear Deltoid Row - Shoulder knees slightly bent facing the engine. • Keep chest up, abs tight, maintain a slight arch
  • Bowflex Revolution | Owners Manual - Page 49
    Exercises Standing Cablecross Rear Deltoid Row - Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: Rear and Middle Deltoids; Posterior Rotator Cuff; Upper Lats; Teres Major; Rhomboids; Trapezius. Also ankles, knees, hips and core in stabilization. Bench Position: Removed Accessory
  • Bowflex Revolution | Owners Manual - Page 50
    Accessory: Long Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Control the motion during the entire exercise. Do not use machine and draw your upper arm into your side. • Stand up straight with chest lifted, slight arch in the lower back and shoulderblades retracted. • Distance yourself
  • Bowflex Revolution | Owners Manual - Page 51
    handle and position your upper arm at your side. • Stand up straight with chest lifted, slight arch in the lower back and shoulderblades retracted. • Distance yourself Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Control the motion during the entire exercise. Do not use
  • Bowflex Revolution | Owners Manual - Page 52
    Exercises Standing Wide Angle Lat Row - Shoulder extension (and elbow flexion) Muscles worked: Latissimus Dorsi, Rear Deltoids, Biceps Teres Major. Also Hip and core stabilizers. Bench Position: Removed Accessory the arms forward toward the pulleys. • Keep chest lifted, abs tight and a slight arch
  • Bowflex Revolution | Owners Manual - Page 53
    51 Back Exercises Seated Lat Rows - Shoulder Extension (and elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Adjustable Arm Position: 8, 9 (low lat rows) 1, 2 (high lat rows) Success Tips • Keep knees bent
  • Bowflex Revolution | Owners Manual - Page 54
    straight (not locked). Back Exercises Stiff Arm Pulldown START Lift your chest and tighten your legs. • Slowly return to the Start position without relaxing. Standing Lat Row High Pulley Muscles worked: Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major Bench Position: Remove seat Accessory
  • Bowflex Revolution | Owners Manual - Page 55
    Exercises Standing Lat Row Low Pulley - Shoulder Extension (and elbow flexion) Muscles worked: Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also hip and core stabilizer muscles. Bench Position: Removed Accessory hand to a point just below your chest, while the other arm moves forward with
  • Bowflex Revolution | Owners Manual - Page 56
    Exercises Standing Single Arm Lat Row Low Pulley - Shoulder Extension Muscles worked: Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also hip and core rotator muscles. Bench Position: Removed Accessory chest lifted. • Do not throw the resistance or use leg forward. • Slowly extend the arm
  • Bowflex Revolution | Owners Manual - Page 57
    Exercises Seated Low Back Extension Muscles worked: Errector Spinae Bench Position: removed, seated on seat pad Accessory: Long hand grips Adjustable Arm Position: 8 or 9 Success Tips • Keep knees bent, feet flat on the platform and shoulder blades pinched. • Keep your spine in alignment, chest
  • Bowflex Revolution | Owners Manual - Page 58
    chest lifted, abs tight and a slight arch in your low back. • Keep the lats tight throughout the motion. Back Exercises in a arc upward and then down toward your legs. • Keep shoulderblades on the bench and slide Accessory: Long hand grips Adjustable Arm Position: 0 or 1 Success Tips • Keep chest
  • Bowflex Revolution | Owners Manual - Page 59
    instructions for attaching the Leg Press Seat Back accessory.) Lock the seat in position at the far end of the seat rail. After grasping the Hand Grips, sit on the seat, facing the engine. Lean forward at the hip, and use sides. • Hand grips may not touch your chest. At the end of the motion, arms
  • Bowflex Revolution | Owners Manual - Page 60
    Bench Position: Removed Accessory: Hand Grips Adjustable Arm Position: 0, 1 Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and maintain a slight arch in lower back. • Tighten the triceps throughout the exercise, using controlled motion
  • Bowflex Revolution | Owners Manual - Page 61
    59 Arm Exercises Standing French Press - Elbow extension form a shoulder flexed position Muscles worked: Triceps. Also ankles, knees, hips, shoulders & core in stabilization. Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 8 or 9 Success Tips • Stabilize body from your
  • Bowflex Revolution | Owners Manual - Page 62
    your legs. • Accessory: Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Keep your upper arm motionless and your wrists straight. • Keep your chest lifted, pinch your shoulder blades together and maintain a slight arch in lower back. • Tighten the triceps throughout the exercise, using
  • Bowflex Revolution | Owners Manual - Page 63
    Exercises Rope Pushdowns - Elbow extension Muscles worked: Triceps Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 0 or 1 Success Tips • Keep knees slightly bent, feet flat on the platform. • Keep abs tight, chest a hammer style grip. • Press your upper arms into your
  • Bowflex Revolution | Owners Manual - Page 64
    Arm Exercises Standing Biceps Curl - Elbow flexion from a shoulder extended position Muscles worked: Biceps Bench Position: Removed Accessory: Long the engine with a staggered step for more stability. • Keep abs tight, chest lifted and a slight curve in the lower back. • Stabilize the shoulder and
  • Bowflex Revolution | Owners Manual - Page 65
    Exercises Standing Biceps Curl - Elbow Flexion (in supination) Muscles worked: Biceps; Brachialis; Brachioradialis Bench Position: Removed Accessory: Hand Grips Adjustable Arm Position: 8, 9 Success Tips • Keep your chest , and bend the other leg, bringing your foot up onto the bench, knee slightly
  • Bowflex Revolution | Owners Manual - Page 66
    64 Arm Exercises Preacher Curl - Elbow Flexion (in supination) Muscles worked: Biceps; Brachialis; Brachioradialis Bench Position: Seat Accessory: Preacher Curl Attachment, Curl Bar; Leg Press Seat Back (optional) Adjustable Arm Position: 9 Success Tips • Keep wrists straight. • Keep chest lifted
  • Bowflex Revolution | Owners Manual - Page 67
    Exercises Tricep Kickback START FINISH START • Straddle the bench facing the engine, bend forward at your hips until your torso is parallel to the bench, slightly arching your back. • Support yourself with one arm on the bench and grasp a handle using Position: Removed Accessory: Hand Grips
  • Bowflex Revolution | Owners Manual - Page 68
    Accessory: Hand Grips Adjustable Arm Position: 8 Success Tips • Keep your upper arms motionless and your wrists straight throughout the entire exercise. • Keep your chest tenstion on the muscle. • Lie back completely with your head supported by the bench. FINISH • Curl the Hand Grip forward and
  • Bowflex Revolution | Owners Manual - Page 69
    Accessory: Long hand grips Adjustable Arm Position: 8 or 9 Success Tips • Stand on the platform facing the engine. • Keep abs tight, chest • Bend your elbow to approximately 90° and keep it there throughout the exercise. FINISH • Keep the shoulder and elbow stationary, slowly curl your fists
  • Bowflex Revolution | Owners Manual - Page 70
    : Flat Bench Back Accessory: Hand Grips Adjustable Arm Position: 9 Success Tips • Move slowly, keeping tension in the front of the forearms at all times. • Keep your chest lifted, trunk muscles tightened, and a slight arch in your lower back. • You can perform this exercise one arm at a time
  • Bowflex Revolution | Owners Manual - Page 71
    Accessory: Long hand grips Adjustable Arm Position: 4 or 5 Success Tips • Keep your knees slightly bent and feet flat on the floor. • This exercise your muscles will take you. Do not use momentum to increase your range of motion. Abdominal Exercises Standing Trunk Rotation START START • Stand with
  • Bowflex Revolution | Owners Manual - Page 72
    Abdominus, Obliques, Spinal Erectors and Serratus Anterior Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 9 Success Tips • This exercise must be performed correctly, failure to do so could result in injury (use a light resistance). • Keep all motion in your torso. • Move
  • Bowflex Revolution | Owners Manual - Page 73
    Bench Position: Flat Bench Back Accessory: Handgrips Adjustable Arm Position: 5 or 6 Success Tips • Keep chest lifted, shoulders pinched, abs tight and slight arch in lower back. • This exercise must be performed correctly-failure to do so could result in injury. Use only low resistance. • Keep
  • Bowflex Revolution | Owners Manual - Page 74
    Accessory: Hand Grips Adjustable Arm Position: 8 Success Tips • Do not lift your head or chin-your head should follow the rib motion rather than lead it. Maintain normal neck posture. • Tighten your abs throughout the entire exercise the hand on your shoulder or chest, palm facing down. • Lower
  • Bowflex Revolution | Owners Manual - Page 75
    Muscles worked: Quadriceps Bench Position: Leg Extension Seat Accessory: Leg Extension (refer to instructions for hooking up the cables for leg exercises); Leg Press Seat Back (optional) Adjustable Arm Position: 9 Success Tips • Use slow, controlled motion-do not "kick" into the extension. • Do
  • Bowflex Revolution | Owners Manual - Page 76
    Accessory: Foot harness Adjustable Arm Position: 9 Success Tips • Keep your hip and upper thigh motionless throughout the exercise. • Lift your chest, keep your abs tight and maintain a very slight arch in your low back. Leg Exercises Lying Leg do not lock out the support leg. • Stand far enough
  • Bowflex Revolution | Owners Manual - Page 77
    75 Leg Exercises Standing Leg Kickback - Hip and Knee Extension Muscles worked: Gluteus Maximus; Hamstring muscles Bench Position: Removed Accessory: Foot Harness Adjustable Arm Position: 9 Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back.
  • Bowflex Revolution | Owners Manual - Page 78
    Tibialis Anterior and Posterior Bench Position: Flat Bench Forward Accessory: Foot Harness Adjustable Arm Position: 8 Success Tips • You should feel tension in the inside of your calf throughout the entire motion Leg Exercises Ankle Eversion START FINISH START • Sit on the Bench, with one side
  • Bowflex Revolution | Owners Manual - Page 79
    of motion. VARIATIONS You can perform hip abduction exercises from a seated position, as well. Muscles worked: Adductors; Gluteus Medius Bench Position: Not used Accessory: Foot Harness Adjustable Arm Position: 8 Success Tips • Keep your chest lifted, spine aligned, abs tight and a slight arch
  • Bowflex Revolution | Owners Manual - Page 80
    Accessory: Foot harness Adjustable Arm Position: 9 Success Tips • Make sure all the motion is occurring at your hip. • Keep the torso tight throughout the motion. Leg Exercises of your foot. • Straighten but do not lock out the support leg. • Stand far enough away from the pulley so that there
  • Bowflex Revolution | Owners Manual - Page 81
    Leg Exercises Standing Hip External Rotation Muscles worked: Glute medius posterior fibers, Piraformis and other deep rotators Bench Position: Removed Accessory the front inside edge. • Straighten but do not lock out the support leg. • Stand far enough away from the pulley so that there is tension
  • Bowflex Revolution | Owners Manual - Page 82
    . • Lift your chest, tighten your abs and maintain a very slight arch in your lower back. START START • Remove the bench and unlock the rowing seat. (Refer to instructions for hooking up the cables for Leg Press exercises.) • Sit facing the engine, your feet on the leg press plate. • Bend your
  • Bowflex Revolution | Owners Manual - Page 83
    START • Remove the bench and unlock the rowing seat. (Refer to instructions for hooking up the cables for Leg Press exercises.) • Sit on the seat facing the engine. • Place the balls of your feet on the Leg Press Plate. • Push back and straighten your legs, but do not lock your knees. FINISH
  • Bowflex Revolution | Owners Manual - Page 84
    Pectineus Quadriceps: • Rectus Femoris • Vastus Lateralis • Vastus Medialis Peroneus Longus Extensor Digitorum Longus Tibialis Anterior Muscle Chart Trapezius Serratus Anterior Rectus Abdominus Flexor Digitorum Superficials Adductor Longus Iliotibial Tract Gracilis Sartorius Gastrocnemius Soleus
  • Bowflex Revolution | Owners Manual - Page 85
    Log Please feel free to make copies of this chart to continue your exercise log. EXERCISE Bench Press Sets Reps Resistance Sets Reps Resistance DATE DATE 2 10, 9 120, 130 Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps
  • Bowflex Revolution | Owners Manual - Page 86
    RMA will be granted if: a. The Bowflex Revolution® exercise machine was purchased directly from Nautilus, Inc. b. The request to return the product is within 6 weeks of the delivery date of your merchandise. 2. If an RMA is granted, the following instructions will prevent delays in the
  • Bowflex Revolution | Owners Manual - Page 87
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The Bowflex Revolution
®
Owner’s Manual
000-5822.040111.E