Bowflex Power Pro - User Manual

USING THE BOWFLEXHAND GRIPS The Bowflex hand grips can beused as regular grips, handcuffs or ankle cuffs, dependingon how they are configured. Regular GripGrasp the mainportion of the gripwithout insertingyour hand throughthe cuff portion.MOST OF THEEXERCISES YOU PERFORM UTILIZE THIS GRIP. Hand Cuff...

FOLDING & MOVING BOWFLEX Folding and moving your Bowflex is easy.Follow the simple steps below to fold yourBowflex. Once it’s folded, simply tilt themachine back on its transport wheels to roll the machine to any location. • Bind the Power Rods ® with the rod binding strap. • Remove the threaded...

THE BOWFLEX LEG EXTENSION / LEGCURL ATTACHMENT This attachment is designed to add moreeffectiveness to all exercise routines wher e“leg work” is required. Safety• Before using the attachment makesure that all fas-teners are in placeand tightened. • Make sure the attachment’s cables are securely fast...

Defining Your Goals Your body will do what you train it to do. That’s why it’s important to define your goals andfocus on those goals. Here are some fitness components that will help you define your goals andchoose your fitness program. Muscle Strength is the maximum force that you can exert against...

Working Out A workout begins in your mind’s eye. Withconcentration and visualization you canapproach your workout with a positive,constructive attitude. A good pre-workoutmental routine is to sit and relax, so you canfocus on what you are about to do and thinkabout achieving your end goal. Warming U...

20 MINUTE BETTER BODY WORKOUT FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5 -10 reps withoutfatiguing. Focus on practicing and learning your technique before increasing the res...

Body Part Exercise Sets Reps Page Chest Bench Press 1-3 12-15 18 Back Seated Lat Rows 1-3 12-15 30 Shoulders Rear Deltoid Rows 1-3 12-15 22 Arms Standing Biceps Curl 1-3 12-15 37 French Press 1-3 12-15 35 Exercise 20 MINUTE UPPER/LOWER BODY FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 20 MINUTE...

BODY BUILDING FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group tofailure before moving on to the next exercise. Do not neglect any muscle group. If needed, inclu...

CIRCUIT TRAINING - ANAEROBIC/CARDIOVASCULAR FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-45 MINUTES Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challengingroutine. The idea is to move quickly from exercise to exercise, taking...

TRUE AEROBIC CIRCUIT TRAINING FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-60 MINUTES Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challengingroutine. By returning to the aerobic rowing exercise between each set you are increa...

STRENGTH TRAINING FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you haveprogressed from the advanced general conditioning routine and only after you have perfected you...

INCLINE BENCH PRESS – Shoulder Horizontal Adduction (and elbow extension) Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), especially the upper portion. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle del-toid) and the triceps, whi...

BENCH PRESS with Purvis Pec Bar – Shoulder Horizontal Adduction (and elbow extension) Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), also involving the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which arelocated on the ...

LYING SHOULDER PULLOVER – Shoulder Extension (elbow stabilized) Muscles worked: This exercise emphasizes the upper back (the latissimus dorsi, teres major, and rear deltoid muscles). It also involves the chest (the pectoralis major muscles). The triceps muscles, locat-ed on the back of the upper arm...

SEATED SHOULDER PRESS – Shoulder Adduction (and elbow extension) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids), the upper back muscles (upper trapezius), andthe triceps muscles located on the backs...

SCAPULAR DEPRESSION Muscles worked: This exercise develops your lower trapezius muscles, which are stabilizing and moving your shoulder blades. This motion of scapula depression is very important in posture as wellas when using the arms to raise from a chair, and it is also involved in overhead pull...

SHOULDER EXTENSION (elbows stabilized) Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between your shoulder blades (middle trapezius andrhomboid muscles). The triceps muscles, located on the back of the up...

LYING FRONT SHOULDER RAISE – Shoulder Flexion (elbow stabilized) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids). Starting position: •Sit on the bench facing the Power Rods, knees bent and feet flat ...

REVERSE FLY – Shoulder Horizontal Abduction (elbows stabilized) Muscles worked: This 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, knees bent, a...

WIDE PULLDOWNS with the Lat Tower – Shoulder Adduction (with elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back. It also involves the muscles on the front ofyour upper arms (the biceps ...

Back Exercises FINISH START FINISH START LYING LAT PULLDOWNS – Modified Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back and eliminates the biceps from themovement. Starting position: •Lie on your b...

REVERSE GRIP PULLDOWNS with the Lat Tower - Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back. It also involves the muscles on the front of your upper arms (th...

ONE ARM SEATED LAT ROWS – Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your upper back. The biceps muscles on the front ofthe upper arm are also involved in this ...

TRICEPS PUSHDOWN with Lat Tower – Elbow Extension Muscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arms. These muscles are responsible for straightening your arm and assist in any upper body pushing orpressing motion. Starting position: •Remove (or strad...

TRICEPS KICKBACK Muscles worked: This exercise emphasizes the triceps muscle located on the back of the 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...

SEATED 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 you...

Arm Exercises FINISH START FINISH START CONCENTRATION BICEPS CURL – Elbow Flexion (in supination) Muscles worked: This exercise emphasizes the biceps muscles which are located on the front of your upper arms and are primarily responsible for bending your elbows. Starting position: •Stand, one foot o...

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 your palms faci...

REVERSE CURL – Elbow Flexion (in pronation) Muscles worked: This exercise emphasizes the deep arm muscle (brachialis) while involving the front forearm muscle (brachioradialis) and the biceps as well. Starting position: •Remove the bench and stand on the platform facing the Power Rods. •Bend down an...

STANDING 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 upperarms. Starting position: •Remove the bench and stand on the platform facing the Po...

REVERSE CRUNCH – Spinal Flexion Muscles worked: This exercise works your entire abdominal area including your upper and lower front abs (rectus abdominus) and your side abs (obliques). Starting position: •With the bench in the flat position, lie on your back with your head toward the Power Rods.•Ben...

SEATED (RESISTED) 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: •While seated in the 45 degree position, grasp both handles drawing them over the...

TRUNK ROTATION Muscles worked: This exercise involves most of the trunk muscles. It does not “spot reduce” or eliminate “love handles”. It should be noted that rotation is more limited in the spine than most peoplerealize and should be performed with minimal resistance, and always in proper alignmen...

FINISH START FINISH START 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. Thispowerful muscle group helps to provide stabili...

LYING (PRONE) LEG CURL – Knee Flexion Muscles worked: This exercise emphasizes the hamstring muscle group (biceps femoris, semimembranosus, semitenonosus) on the back of the thigh. Starting position: •Seated on the flat bench, attach the cuffs to the corresponding ankles.•Turn and lie on your stomac...

STANDING HIP EXTENSION (knee flexed) Muscles worked: This exercise strengthens and develops the muscles of your buttocks area (gluteus maximus). Remember, there is no such thing as “spot reduction”. Do not do this exercise if youbelieve it will remove fat from this area. Do it to strengthen and buil...

SEATED LEG CURL – Knee Flexion Muscles worked: This exercise emphasizes the hamstring muscle group (biceps femoris, semimembranosus, semitenonosus) on the back of the thigh. Starting position: •Remove the bench, unlock the seat.•Attach one end of the belt to a pulley, sit on the seat facing away fro...

SEATED (STRAIGHT LEG) CALF RAISE – Ankle Plantarflexion (knee stabilized) Muscles worked: This exercise is great for emphasizing the muscles of your lower leg or calf (gastrocnemius and soleus), that are responsible for raising and lowering your heels at the ankle joint.Strength and power in these m...

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 the handle to t...

ANKLE INVERSION Muscles worked: This exercise strengthens and develops the muscles on the inside of your lower legs (tibialis anterior and posterior). 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 fa...

FINISH START ANKLE EVERSION Muscles 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 ...

The Bowflex Body Leanness Program By Ellington Darden, Ph.D. Fast Fat Loss Now! 53

UPRIGHT ROW - Shoulder Abduction (elbow stabilized) 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...

A Personal Guarantee From Dr. Ellington Darden Dear Bowflex Enthusiast, I’m excited, really excited! I’m elated because I’ve developed an exercising and eating program that produces fat lossfaster than any plan I’ve ever tested. The men involved in my research, for example, had an average fat loss o...

Introduction The Bowflex Body LeannessProgram This program is scientifically designed formaximal fat loss over six weeks. It is impor-tant that you practice every aspect of theplan to achieve optimum results. The program separates into three two-weekstages. During each stage you will exercise,contro...

Body Weight: Remove clothing and shoes and record yourweight to the nearest quarter pound. Be sureto use the same scale when weighing yourselfat the end of the six-week program. For themost accurate recordings, weigh yourselfnude in the morning. Since the program is divided into three two-week segme...

Skinfold Measurements To accurately track your progress through this six-week program, it is necessary to takeskinfold measurements. By measuring yourself in this way, you will be able to determineyour lean-body mass and your body-fat percentage. The goal of this program is toincrease your lean-body...

Using Calipers When Measuring Skinfolds The procedure for measuring skinfold thickness is to grasp firmly with the thumb andforefinger a fold of skin and surface fat and pull it away from the underlying muscle. Takethe caliper in your other hand and open the jaws. Clamp the jaws over the pinched ski...

To Use The Nomogram: 1) Locate the sum of your three skinfolds in the right column and mark it. 2) Locate your age in years on the far left column and mark it. 3) Connect the two marks with a straightedge. Where the straightedge intersects the line in the middle column appropriate to you, you will f...

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 measures 30% fat, which amounts to 60 p...

Pictures can be the most exciting evaluationyou can do. The numbers and the tape mea-surements are great, but actually seeing differ -ences from comparison photographs of your-self is quite satisfying. Taking full-length photographs is not difficult,but to see the maximum difference betweenbefore an...

After Total Difference Your Results Summary Sheet Name Age Height Weight Loss Weight Before Muscle Gain Weight After Fat Loss Please follow the instructions on page 57 for measuring the circumferences. Measurements Your Results 63 Right Arm Left Arm 2” Above Navel Navel 2” Below Navel Hips Right Thi...

You will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program is a proven method for achieving maximal fat loss over a six-week period. It consists of a carbohydrate-rich, descending-calorie eating plan, and asuperhydration routine. Follow a Ca...

Drinking plenty of water is essential to thesuccess of this program. Drinking therecommended amount of water can seem likea challenge at first. Stick with it. Carry a largesports bottle or similar item with youthroughout the day. After several weeks, youwill find that you actually thirst for more an...

The menus in the Bowflex eating plan are designed for maximum fat-loss effectivenessand nutritional value. For best results, followthem exactly. Every attempt has been made to utilize cur-rent popular brand names and accurate calo-rie counts, which are listed in the menus. Butas you probably realize...

Breakfast = 300 calories.Choice of bagel, cereal orshake. 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, orsodium, such as decaffeinated coffee or tea. Cereal 1.5 ounces (42 grams) servi...

Dinner = 500 or 300 calories. Men = 500 calories, Women = 300 calories Choice of one of three meals: Tuna Salad Dinner In a large bowl, mix the following:1 6-ounce can chunk light tuna in water (180)1 tablespoon Hellmann’s Light, Reduced- Calorie Mayonnaise (50) 2 tablespoons sweet pickle relish (40...

Shopping List Quantities needed for listed items will depend on your specific selections. Review your choices and adjust the shopping list according-ly. It may be helpful for you to photocopy thislist each week before doing your shopping. Staples Orange juice, skim milk, whole-wheat bread,Promise Ul...

Q. I’m a 40-year-old woman with a teenage son and daughter. My husband and Iboth want to lose 10 poundsand the children would alsolike to lose some weight. Can I put the whole family on theprogram? A. It would be great if you could, but youcannot. The number of calories per day is theproblem. Teenag...

Q & A Q. I’m pleased that I lost the fat I wanted to lose. What do I doto maintain my new bodyweight? A. Once you’ve lost your excessive fat, your nexttask is to maintain that status. Here are theadjustments you need to make to your currentpractices. Adhere to a carbohydrate-rich, moderate--calo...

Exercise Log EXERCISE DATE DATE DATE DATE DATE DATE 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 Set...

Muscle Chart Sternocleidomastoid Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Brachioradialis Pronator Teres Flexor CarpiRadialis Tensor Fasciae Latae Iliopsoas Pectineus Rectus Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor DigitorumLongus ...

B OWFLEX OWER RO P P ® ® This manual is written and designed by industry professionals. If you have any questions regarding your Bowflex or any instructions found in this manual please call 1-800-269-3539 for assistance. ©2003, The Nautilus Group, Inc., 1400 NE 136th Ave., A A Vancouver V V , ancouv...