Bowflex Revolution User Manual

The Bowflex Revolution®

Owner’s Manual

000-5822.040111.E

Table of Contents

Important Safety Information 1
Safety Warning Labels and Serial Number 2
Specifications 4

®

Getting to Know Your Bowflex Revolution

®

Using Your Bowflex Revolution

®

SpiraFlex

Resistance 6

Home Gym

Home Gym 5

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 11
Cable Hookup for Leg Press Exercises 12
Storing Leg Press Cables 13
Storing Leg Extension Cables 14

Attaching Hand Grips and Foot Harnesses 15
Attaching Accessories, Benches and Seats 16
Leg Press Seatback 16
Leg Press Plate 16
Preacher Curl 17
Multi-Position Bench 17
Companion Equipment 19

Exercising Properly 22
Working Out 22
Warming Up 22
Aerobic Rowing Position 22
Breathing 22
Performing Your Routine 22
Cool Down 22

The Workouts 23
20 Minute Better Body Workout 23
Advanced General Conditioning 23
20 Minute Upper/Lower Body 24
Body Building 25
Circuit Training – Anaerobic/Cardiovascular 26
True Aerobic Circuit Training 27
Strength Training 28

Exercises 29
Chest Exercises 30
Shoulder Exercises 39
Back Exercises 50
Arm Exercises 58
Abdominal Exercises 69
Leg Exercises 73

Defining Goals 20
Reaching Your Goals 21

Muscle Chart 82
Exercise Log 83

Designing Your Own Program 21

®

To validate warranty support, keep the original proof of purchase and record the following information:

Serial Number __________________________ Date of Purchase ____________________

To register your product warranty, go to: www.bowflex.com/register
Or call 1 (800) 605–3369.

If you have questions or problems with your product, please call 1 (800) 605–3369.

Nautilus, Inc., (800) NAUTILUS / [phone], www.NautilusInc.com - Customer Service: North America [phone],
customerservice@bowflex.com | outside U.S. +01-360-859-5180, [e-mail] | Printed in China | © 2005 Nautilus, Inc.,
All rights reserved. ™ and ® indicate a trademark or registered trademark. Nautilus, Inc. (www.NautilusInc.com) trademarks include
NAUTILUS®, BOWFLEX®, SCHWINN® and UNIVERSAL® and respective logos. Other trademarks are the property of their respective
owners.

Bowflex Revolution

100% Satisfaction Guarantee 84

Important Safety Instructions

Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury.

Before using this equipment, obey the following warnings:

Read and understand the complete Owner’s Manual. Keep Owner’s Manual for future reference.

1

Read and understand all warnings on this machine. If at any time the Warning stickers become loose,
unreadable or dislodged, contact Nautilus

• Children must not be let on or near to this machine. Moving parts and other features of the machine can be

dangerous to children.

• Not intended for use by anyone under 14 years of age.

• Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in your

chest, become short of breath, or feel faint. Contact your doctor before you use the machine again.

•

Before each use, examine this machine for loose parts or signs of wear. Inspect all cables, pulleys and

S

Customer Service for replacement stickers.

their connections, making sure they are properly secured and attached, and show no signs of visible
wear or damage. Contact Nautilus

• Maximum user weight limit: 300 lb. (136 kg). Do not use if you are over this weight.

• This machine is for home use only.

• Do not wear loose clothing or jewelry. This machine contains moving parts. Do not put fingers or other objects

into moving parts of the exercise equipment.

• Set up and operate this machine on a solid, level, horizontal surface.

• Do not operate this machine outdoors or in moist or wet locations.

®

Customer Service for repair information.

• Keep at least 22” (56 cm) on each side of the machine clear. This is the recommended safe distance for access

and passage around and emergency dismounts from the machine. Keep third parties out of this space when
machine is in use.

• 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 engage all Positional Adjustment Devices. Make sure that the Adjustment Devices
do not hit the user.

• Never adjust the seat while sitting on it. Never stand on the seat.

• Never attempt to exercise while the seat rail is in the folded position.

• Do not move the machine without aid. Injury to you or damage to the machine can occur.

2

Safety 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 2

Serial number

Label 3

Safety Warning Labels and Serial Number

3

Label 1: General use safety label.
Location: Front of the main unit above seat rail.

Label 2: Keep hands away.
Location: Below freearms on main unit; top of seat rail

bracket; top of Leg Extension adjustment.

Label 4: Avoid crush hazard when folding the bench.
Location: Top of seat rail next to the main unit.

Label 5: Keep hands clear when folding.
Location: Both sides of the Leg Extension.

Label 3: Check all equipment before use.
Location: Bottom front of the main unit.

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

Maximum User Weight 300 lbs. (136 kg)

Upgradability 300 lbs. (136 kg)

5

Getting to Know Your Bowflex Revolution® Home Gym

Please take your time to read through the entire manual and follow it carefully before attempting to use your

®

Bowflex Revolution
important to understand how to properly perform each exercise before you do so using SpiraFlex

The image below shows the machine set up in just one of many configurations. Included as standard accessories
with your new Bowflex Revolution
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.

home gym. Also locate and read all warning labels that are posted on the machine. It’s

®

Resistance.

®

home gym are a preacher curl attachment, leg press plate, leg press seatback,

Bowflex Revolution® Parts Reference Guide

Bench

Seat

Adjustable Arms

Engine Housing

SpiraFlex

®

Resistance

Plates

Pulley System

Variable

Tension

Control

Knob

Cable

Leg Extension/
Leg Curl Attachment

Seat Rail

Spring Lock

Seat Pin

Hand Grip

Lower Pulley

Low Row Foot Plate

Standing Platform

Transport Wheels

6

Using Your Bowflex Revolution® Home Gym

SpiraFlex® Resistance

The Bowflex Revolution® home gym features an

®

ingenious patented technology called SpiraFlex

®

Bowflex Revolution

muscle-building resistance comes
in the form of these cleverly designed resistance packs,
each constructed with a heavy-duty elastic strap
inside the pack. When you perform an exercise, these
resistance packs rotate around the center, stretching
the elastic strap and creating resistance.

A significant advantage of the resistance packs is
that the resistance is present throughout the ENTIRE
range of motion. That gives you a more consistent,
gym-quality experience – which means your muscles
get a bigger burn, a better workout and faster results.

. The

®

SpiraFlex

technology is a non-inertial resistance
mechanism that provides the smoothness and feel of
gym-quality plate-loaded machines, but eliminates the
excessive bulk and weight. This totally unique, state­of-the-art resistance system involves wrapping an
elastic strap tighter and tighter around a coil, which
is contained in 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 resistance. The SpiraFlex
plates look very much like free weight plates and are
assigned a pound rating based on their resistance –

including 5, 10, 20, and 40-pound packs (2.27kg, 4.54kg,

9.07kg, 18.14kg). The real power of the workout is in the

RESISTANCE, not the weight. And that means you can
quickly and easily stack these lightweight resistance

®

plates onto the Revolution

– just like free weights –

and get a great workout.

resistance

To upgrade to 300 pounds

(136 kg) of resistance please

call 1-800-663-6315

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 packs in 5,

10, 20, and 40-lb packs (2.27kg, 4.54kg, 9.07kg, 18.14kg).

Attaching resistance packs is simple. You simply select the
resistance pack and slide it onto the shaft, making sure the
rounded edge of the hole in the plate is matched up with the
rounded edge of the shaft (see photos to the right). Once you
push the pack all the way onto the shaft, press and turn the
plate counterclockwise about 10 degrees until the locking
tabs click into place. While applying pressure, turn the plate
clockwise until the index marks on the packs are aligned.

NOTE: It is extremely important to make sure that
all six locking tabs engage to ensure proper and safe
operation of the machine. Check that the pack is
seated evenly, with no extra gap behind the bottom
edge of the pack.

7

®

Step 1: Place resistance plate on shaft, matching
rounded top of hole with rounded top of shaft. Push
resistance plate all the way onto shaft.

You can choose any combination of resistance packs to suit
your needs. Each pack needs to be installed in the same
manner, by placing the pack onto the shaft, sliding it all the way
to the housing, and turning it counterclockwise until the locking
tabs engage. Then turn it clockwise so that the index marks
on each pack are aligned. If you are using multiple resistance
packs, each one contains locking mechanisms to stack multiple
packs.

You can set resistance either symmetrically or offset. What this
means is that you can set resistance to 40 lbs (18.14kg) on one

side and 60 lbs (27.22kg) on the other side, or set both sides to

60 lbs, or 60 lbs on one side and nothing on the other side--or
any variation like that. Setting resistance on one side is useful
when doing one-sided exercises such as trunk rotations or hip
extensions. You do not always have to have the same amount
of resistance on each side. Doing so, however, is common for
symmetrical exercises such as bench press or chest fly.

For an animated demonstration of proper pack installation,

®

visit the FAQ section of the Bowflex Revolution

website at

www.bowflexrevolution.com.

Step 2: While pressing pack towards machine, turn
counterclockwise about 10 degrees until all six plate
tabs lock into place. Then turn clockwise until index
marks are aligned.

Index marks

8

Preparing for Use, Storing, and Moving

The Bowflex Revolution® home gym has the largest range of exercises ever offered by a Bowflex® home gym.
Preparing your machine for use and maintaining your machine are simple.

Preparing for Use

Before using your Bowflex Revolution® home gym, make sure you read through all of the safety warnings in this
manual, and pay close heed to the warning labels on the machine. Additionally, inspect the machine prior to each
use to ensure all parts are in good working order.

Preparing to Exercise

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 adjustable arms to the correct setting

• Attach cable clips to appropriate location

• Complete the exercise

A full description of each exercise is included later in this manual.

Moving & Storing Your Machine

The full assembled weight of your machine is in excess of 300lbs. It’s imperative that you observe all safety
warnings and cautions when using or moving your machine. To move your machine, raise the adjustable arms to
the 0 position and make sure they are locked in place. 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. Grasp the handle on
the back of the engine, and carefully lift the back of the machine to shift its weight to the transport wheels at the
front of the Standing Platform. You can now roll the machine.

CORRECT

INCORRECT

To raise seat rail assembly,

pull pop pin (see above photo)

and lift seat rail assembly

until seat rail is upright and

pin locks in place..

To move the machine, use handle

on backside of engine and roll

on the wheels integrated into the

platform.

DO NOT USE HANDLE ON LEG

EXTENSION ASSEMBLY TO MOVE

UNIT.

Maintenance

To store your machine, you can either leave it in the fully assembled, extended position, or 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 into a machine can only be maintained when the equipment is regularly

examined for damage and repaired. It is the sole responsibility of the owner to ensure that regular
maintenance is performed. The owner is responsible to make sure that regular maintenance is done. Worn or
damaged components must be repaired or replaced immediately. Only manufacturer supplied components
should be used to maintain/repair the equipment.

This product, its packaging, and components contain chemicals known to the State of California to cause

cancer, birth defects, or reproductive harm. This Notice is provided in accordance with California’s
Proposition 65. If you would like additional information, please refer to our Web site at www.nautilus.com/
prop65

9

Keeping your machine in good repair takes a minimal amount of time, and will ensure you have many years of use.
In addition to preventative maintenance such as checking to make sure the unit is clean and free from defects,
wiping down surfaces, and keeping attachments in a secure location, maintenance should be limited.

Daily

Wipe down with a damp cloth. Pay special attention to areas where perspiration could settle.

Monthly

Inspect the unit for loose parts, nuts, bolts, etc. Inspect ropes and straps for fraying or excessive wear.

Yearly

Remove the Top Cover and inspect the condition of the internal components.

Look for fraying or excessive wear on straps, ropes, and moving parts, and replace as necessary.

10

Adjusting Cable Tension

Pay close attention to maintenance 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 in the upper most
position.

2. Check to see if clips at end of cable hang down or if they
are tight against the pulley.

3. If cables don’t have enough tension, use the tension control
knob on the side of the machine to tighten the cables. (See
image below).

4. To increase tension, pull tension knob outwards and turn
the large pulley clockwise. The clip on the cable should be
touching the pulley.

The cable clip
should stop here.

In this image, the cable clip extends a

few inches below the pulley, so there

is not enough tension in the cable. The

cable clip should be tight against the

pulley with appropriate tension.

There are tension knobs on each side of the machine.
To increase cable tension, pull knob and turn the large
pulley clockwise. You’ll know when you have enough
tension when the cable retracts and the cable clip
touches the pulley.

Large pulley. This is what you need to turn to increase the
tension on the cable. Pull the tension knob and use your
other hand to turn the large pulley clockwise.

Cable Hookup for Leg Exercises

The 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 follow show where machine arms should be positioned, where cables should
be attached, and how to position yourself for each exercise.

11

12

The drawings on this page show proper cable hookup for leg press exercises.
Please note that the freearms should be in position 9.

Cable Hookup for Leg Press Exercises

Storing Leg Press Cables

Side View

13

Step 1

Step 2

Step 1

Step 2

Step 3

Step 4

Step 3

Step 4

14

Storing Leg Extension Cables

Attaching Hand Grips and Foot Harnesses

Your Bowflex Revolution® home gym comes with a pair each of hand grips and foot harnesses.

Connect here for
longer hand grip.

15

Hand Grips

You receive two hand grips with 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 “short hand grip”.

Attachments to the D-ring furthest from the handle will be

referred to as using the “long hand grip”.

Foot Harness

Connect here
for shorter hand
grip.

You additionally receive two foot harnesses.
Foot harnesses are used for several types
of leg exercises. The foot harnesses contain
attachment rings on multiple sides.

Attach to cables using clips here.

16

Attaching Accessories, Benches, and Seats

Use the instructions on the following pages to attach each of the accessories/attachments.

Leg Press Seatback

Use the leg press seatback when performing leg presses. Place the
seatback in the opposite position to use as a back support for military
presses and leg extensions. To attach 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, place the cross
bar on the leg press plate in the hooks on the main unit.

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.

17

Pop-pin

Multi-Position Bench

The bench can be used in either of the
following positions:

• Flat on the seat rail with the roller seat
locked into the holes farthest from the
engine on the rail, or

• At a 45-degree angle with the top of
the bench hooked securely onto the
hooks on the main frame assembly.

WARNING

Do not use the bench in any
position other than the two
positions listed above.
To do so may cause the seat
to fall during use, posing
potential injury.

18

Companion Equipment

19

Bowflex Revolution

The Bowflex Revolution® home gym comes with many accessories and attachments to provide you with a wide variety of
exercises. Between workouts, this specially designed accessory rack stores the gear that makes your home gym so versatile,
so your workout area stays organized and ready for your next workout.

The accessory rack features:

Specially designed storage for many accessories including:

• Tall Seat Back

• Leg Press Plate

• Leg Press Seat Back

• Preacher Curl Assembly

• Resistance Packs

• Handgrips & Foot Harnesses

Heavy-duty steel construction for years of use

®

Accessory Rack (ordered separately)

Before

Stand Size: 2 ½’ L x 2 ½’ W x 3’ H

After

Check out the Bowflex Revolution® Accessory Rack and a wide selection of other great products

available at www.bowflex.com

20

Defining Your Goals

Your body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. Here are some
fitness components that will help you define your goals and choose your fitness program.

Muscle Strength is the maximum force you can exert against
resistance at one time. Your muscle strength comes into
play when you pick up a heavy bag of groceries or lift a small
child. It is developed when a localized muscle is worked
both positively (concentric) and negatively (eccentric) at
a resistance great enough to perform only five to eight
repetitions of the exercise before the muscle fails. Each set
of repetitions is followed by a rest interval that typically runs
three times longer than the set. Later, between exercise
sessions, the muscle overcompensates for the stress and
usually increases in both strength and size.

Muscle Endurance is the ability to perform repeated
contractions. It comes into play when you cross-country ski
or work on your feet all day. Endurance training addresses
the slow twitch, endurance muscle fibers, which depend on
oxygen for energy. To develop muscle endurance, use low
resistance and high repetitions— about 15-20 repetitions in
each set, three sets to each exercise, working the muscle
only to fatigue.

Muscle Power is the combination of strength and
speed of the muscular contraction. This is often
misinterpreted as:

a) Being directly associated with certain skill or sport; and/or

b) Meaning that you must move fast.

Load is actually a more important factor than speed when

attempting to improve power. When training to achieve
muscular power, pick a resistance that fatigues you in the
3-5 repetition range. When performing these reps, it is
more important to think of contracting the muscles faster
rather than attempting to move 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 power using
the correct joint movements, as described in this manual.
Then practice the skill associated with your sport, learning to
apply this newly achieved power.

Body Composition is the ratio of fat weight (fat) to lean
weight (muscles, bones and tissue). As you age, the
ratio shifts. The fat weight increases and the lean weight
decreases. Training for muscle strength will generally
increase muscle size and aerobic conditioning will help burn
extra calories. Performing these two forms of exercise,
either at different times or together, will create the greatest
changes in body fat weight.

Balanced Strength and alignment is the result of equal
strength developed in all parts of the body. It comes into play
in your standing and sitting posture, and in your ability to
perform just about any activity safely and effectively. Muscle
weakness of the back will round the shoulders; weakness
of the abdominals can cause lower back pain. You want a
balance of muscle strength in front and back. In addition, you
need a balance of strength between your middle, lower, and
upper body.

Flexibility is the ability of a muscle or group of muscles
to move the joint through a full range of motion. Flexibility
comes into play when you execute an overhand serve or
stretch for the top shelf in the kitchen. It is a cooperative
movement of opposite muscle groups. When a muscle
contracts, its opposite muscle group must relax for the action
to occur. Increased flexibility means an increased range
of motion, made possible by this simultaneous contracting
and relaxing. Good flexibility is important in protecting the
body from injury and can be achieved through the balanced
strength training programs included in this manual.

Cardiovascular Endurance is the ability of the heart and lungs
to supply oxygen 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™.

Defining Your Goals

21

Reaching Your Goals

To reach your goals you must follow a consistent, well
designed program that provides balanced development to
all 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 are professionally
designed and written to target specific fitness goals. Should
you not find one specific program to your liking, you can
design your own, based on sound information and the
principles found in this manual.

Designing Your Own Program

You may want to design your own personal program
specifically geared to your goals and lifestyle. Designing a
program is easy, as long as you follow these guidelines.

Understand fitness and its components: Improperly designed
programs can be dangerous. Take some time to review this
manual as well as other fitness guides.

Training variables: When designing your own program there
are several variables that, when mixed properly, will equal
the right fitness formula for you. In order to find the best
formula, you must experiment with several combinations of
variables. The variables are as follows:

• Training Frequency: The number of times you train per

week. We recommend daily activity but not daily training of
the same muscle group.

• Training Intensity: The amount of resistance and effort level

of the individual used during your repetition.

• Training Volume: The number of repetitions and sets

performed.

• Rest intervals: The time you rest between sets and the time

you rest between workouts.

Once you’ve established a base of fitness, follow these basic
principles:

• Isolate muscle groups: Focus work on specific muscle

groups.

Know your current fitness level: Before you start any fitness
program you should consult a physician who will help you
determine your current abilities.

Identify your goals: Goals are critical to choosing and
designing an exercise program that fits and enhances your
lifestyle, but so is strategy. It’s important not to rush the
process and try to accomplish too much too soon. That will
lead to setbacks and discouragement. Instead, set a series of
smaller achievable goals.

Select complementary exercises: Be sure to pair exercises
that address compound joint movements and single joint
movements. In addition, select exercises that address
complementary muscle groups.

Put first things first: During each session, first work those
muscle groups that need the most training.

Remember your cardiovascular component: Any fitness
program must contain a cardiovascular fitness component
to be complete. So complement your resistance training
with aerobic exercise such as walking, running, bicycling or
rowing on the BowflexRevolution

®

.

• Progressive Loading: The gradual systematic increase of

repetitions, resistance and exercise period.

22

Exercising Properly

Working Out

A workout begins in your mind’s eye. With concentration and
visualization you can approach your workout with a positive,
constructive attitude. A good 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
done using the hand grips connected to the pulley cables

• Remove bench, unlock the seat by pulling the pop pin and

locking it in the out position by rotating the pop pin. This
allows the seat to move freely along the rail without locking
into any one position.

®

• Sit on the seat facing the SpiraFlex

• Move the arms into position 4 or 5.

• Position the arches of your feet on the footrest of the

machine, knees bent comfortably.

• Grasp the hand grips and sit up straight with your spine in

good alignment.

resistance packs.

Motion:

• Initiate the movement by extending the knees while

simultaneously bending the arms and pinching the shoulder
blades together.

• With the arms passing by the sides of your trunk, the

handles should be near your torso as the knees near
extension.

Key Points:

• Do not lose spinal alignment — keep your chest lifted.

• If you bend forward during the return, bend at the hips, not

the waist.

Breathing

The most important part of breathing during exercise is, quite
simply, that you do it. Breathing in or out during the actual
performance is not dependent upon the direction of air flow
relative to exertion. It is, in fact, a mechanical process that
changes the position of your spine as your rib cage moves.
Here are some tips for breathing:

1) Be cautious when you are concentrating or exerting
effort. This is when you will probably hold your breath.
DO NOT hold your breath. Do not exaggerate breathing.
Depth of inhalation and exhalation should be natural for the
situation.

2) Allow breathing to occur naturally. Don’t force it.

Performing Your Routine

The workout portion of your fitness routine is the series of
exercises devoted to your particular goals. Remember, make
sure to have fun!

Cool Down

An essential part of the exercise routine is the cool down.
Gradually reduce the level of exercise intensity so that blood
does not accumulate in one muscle group, but continues to
circulate at a decreasing rate. We recommend the rowing
exercise for the cool down. Remember to gradually move
yourself into a relaxed state.

23

The Workouts

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 exercise that you can perform easily for 5 -10
reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more
challenging resistance you can perform for no less than 10 reps and no more than 15 reps without your form deteriorating. As
you become stronger, you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to
the next. Rest 30 to 45 seconds between sets. Move slowly on each 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.

Body Part

Back
Shoulders
Arms

Trunk

Chest
Legs

Exercise

Seated Lat Row
Rear Delt Row
Lying Triceps Extension
Standing Biceps Curl
Low Back Extension
Resisted Abdominal Crunch
Bench Press
Leg Extension
Leg Curl

Sets

1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2

Reps

10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15

Advanced General Conditioning

Frequency: 4 Days Per Week (M-T-TH-F) Time: About 35-45 Minutes

When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or if

you become bored, it is time to change your program. You can increase your training with this “split system” routine that works

opposing muscle groups on different days. To do this, you’ll increase your resistance when you can perform 12 reps perfectly,
and you’ll increase your volume by performing more sets and more exercises. Move slowly on each 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 & 3

Day 2 & 4

Body Part

Chest
Shoulders
Arms

Legs

Body Part

Back

Shoulders
Arms

Trunk

Exercise

Standing Chest Press
Standing Shoulder Press
Rope Pushdown
Standing French Press
Leg Press
Seated Calf Raise

Exercise

Standing Lat Row
Stiff Arm Pulldown
Standing Cable Cross Rear Deltoid Row
Standing Biceps Curl
Resisted Dip
Trunk Rotation
Standing Low Back Extension
Seated Resisted Abdominal Crunch

Sets

1-3
1-3
1-3
1-3
1-3
1-3

Sets

1-3
1-3
1-3
1-3
1-3
1-3
1-3
1-3

Reps

10-12
10-12
10-12
10-12
10-12
10-12

Reps

10-12
10-12
10-12
10-12
10-12
10-12
10-12
10-12

24

The Workouts

20 Minute Upper/Lower Body

Frequency: 4 Days Per Week (M-T-TH-F) Time: About 20 Minutes

This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular
benefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program
training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to
deteriorate. Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you perform. Move
slowly on each 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 & 3

DAY 2 & 4

Body Part

Chest
Back
Shoulders
Arms

Body Part

Legs

Trunk

Exercise

Bench Press
Seated Lat Row
Seated Shoulder Press
French Press
Standing Biceps Curl

Exercise

Leg Extension
Leg Curl
Leg Press
Seated Calf Raise
Seated Low Back Extension
Seated Resisted Abdominal Crunch

Sets

1-3
1-3
1-3
1-3
1-3

Sets

1-3
1-3
1-3
1-3
1-3
1-3

Reps

12-15
12-15
12-15
12-15
12-15

Reps

12-15
12-15
12-15
12-15
10-12
10-12

25

The Workouts

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 to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity
to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60
seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you
move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each
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

DAY 2

DAY 3

Body Part

Chest

Shoulders

Body Part

Back

Arms

Body Part

Legs

Trunk

Aerobic

Exercise

Bench Press
Decline Chest Fly
Seated Shoulder Press
Rear Deltoid Row
Standing Lateral Raise
Shoulder Shrug

Exercise

Seated Lat Rows
Narrow Pulldown w/ Hand Grips
Standing Biceps Curl
Standing Hammer Grip Curls
Seated Triceps Extension
Seated French Press

Exercise

Standing Hip Extension
Leg Extension
Leg Curl
Leg Press
Seated Calf Raise
Seated Low Back Extension
Seated Resisted Abdominal Crunch
Seated Resisted Oblique Crunch
Aerobic Rowing

Sets

2-4
2-4
2-4
2-4
2-4
2-4

Sets

2-4
2-4
2-4
2-4
2-4
2-4

Sets

2-4
2-4
1-3
2-4
2-4
2-4
2-4
2-4

Progress up to

15-25 minutes

Reps

8-12
8-12
8-12
8-12
8-12
8-12

Reps

8-12
8-12
8-12
8-12
8-12
8-12

Reps

8-12
8-12
8-12
8-12
12-15
8-12
8-12
8-12