Bowflex Sport 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 Sport® 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 Bowflex Body Leanness Program 15 Personal Guarantee From Dr. Ellington Darden 17 The Workouts 24 Define Your Goals 35 Warm Up / Cool Down 37 Chest Exercises 38 Shoulder Horizontal Adduction 38 Bench Press 38 Decline Bench Press 39 Incline Bench Press 39 Decline Chest Fly 40 Incline Chest Fly 40 Resisted Punch 41 Lying Cable Crossover 41 Shoulder Exercises 42 Rear Deltoid Rows 42 Standing Lateral Shoulder Raise 42 Seated Shoulder Press 43 Front Shoulder Raise 43 Shoulder Extension 44 Shoulder Shrug 44 Scapular Protraction 45 Scapular Depression 45 Lying Front Shoulder Raise 46 Reverse Fly 46 Shoulder Rotator Cuff 47 Shoulder Rotator Cuff 47 Seated Lateral Shoulder Raise 48 Scapular Retraction 48 Back Exercises Lying Lat Pulldowns Low Back Extension Pulldowns 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 Contact Information 49 49 49 50 50 51 51 52 52 53 54 54 54 55 55 56 56 57 57 58 58 59 59 60 60 61 61 62 62 62 63 63 64 65 65 65 66 66 67 67 68 68 69 69 70 71 72 73 74 3