Bowflex Revolution User Manual

Special Edition Includes:

Dr. Ellington Darden’s
Six Week Fast Fat Loss –
Body Leanness Program

The Bowflex Revolution®

Owner’s Manual

and Fitness Guide

PN000-5822 RevC (6/06/2007)

2

Owner’s Manual and Fitness Guide Table of Contents

Safety Precautions 1
Safety Warning Labels 2

Getting to Know Your Bowflex Revolution® Home Gym 4

Using Your Bowflex Revolution® Home Gym
S
Adjusting and Understanding the Resistance 5
Attaching SpiraFlex® Resistance Plates 6
Preparing for Use, Storing, and Moving 7
Maintenance 8
Adjusting Cable Tension 9
Cable Hookup for Leg Exercises 10
Cable Hookup for Leg Press Exercises 11
Storing Leg Press Cables 12
Storing Leg Extension Cables 13

Attaching Hand Grips and Foot Harnesses 14
Attaching Accessories, Benches and Seats 15
Leg Press Seatback 15
Leg Press Plate 15
Preacher Curl 16
Multi-Position Bench 16
Companion Equipment 17

piraFlex® Resistance 5

Aerobic Rowing Position: 20
Breathing 20
Performing Your Routine 20
Cool Down 20

The Workouts 21
20 Minute Better Body Workout 21
Advanced General Conditioning 21
20 Minute Upper/Lower Body 22
Body Building 23
Circuit Training – Anaerobic/Cardiovascular 24
True Aerobic Circuit Training 25
Strength Training 26

Exercises 28
Chest Exercises 29
Shoulder Exercises 39
Back Exercises 50
Arm Exercises 58
Abdominal Exercises 69
Leg Exercises 73

Muscle Chart 83
Exercise Log 85

Defining Goals 18
Reaching Your Goals 1
Designing Your Own Program 19

Exercising Properly 20
Working Out 20
Warming Up 20

Bowflex® Body Leanness Program 87

9

Warranty Information 106

Contact Information 109

Product Specifications

Dimensions (arms raised) 112” L x 37.8” W x 73” H (284cm x 98cm x 185.4cm)

Workout Area 84” x 64” (213.4cm x 162.6cm)

Assembled Unit Weight 336.2 lbs. (152.5 kg)

Shipping Weight 414.64 lbs. (188.1 kg)

SpiraFlex® Resistance 220 lbs. (100 kg)

SpiraFlex® Upgradability 300 lbs. (136 kg)

Maximum User Weight 300 lbs. (136 kg)

Safety Precautions

7 ! 2 . ) . '

IMPORTANT SAFETY INSTRUCTIONS

The following definition applies to the word “Warning” found throughout this manual:

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

PRIOR TO USING THIS EQUIPMENT,

OBSERVE THE FOLLOWING WARNINGS.

1

• Read and understand the Owner’s
Manual prior to using this machine.

• Read and understand all Warning Labels on this
machine.

• Keep children away from this machine and/or
supervise them closely if they are near the machine
or are present during its operation. This machine
is not suitable as a children’s toy. There is a natural
tendency for children to want to play on exercise
equipment, and parents and others in charge of
children should be aware of their respective respon­sibilities. Moving parts that may appear to present
obvious hazards to adults may not appear to do so to
children.

• Consult a physician prior to commencing an
exercise program. If, at any time, you feel faint or
dizzy, or experience pain, stop and consult your
physician.

• This machine contains moving parts. Use Caution.
Do not wear loose clothing or jewelry.

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

• This machine is for Consumer use only.

• Do not use additional means to increase the
resistance (lifting load) of this machine.

• Set up the machine so that there is

a workout area

of at least 7’ x 10’ (2.6 m x 2 m) of free space for

®

safe operation of the Bowflex Revolution

third parties out of this area when the machine is in
use.

• Operate the machine in the manner described
in this manual. It can be hazardous to over-exert
yourself during exercise.

•

Make sure that all positional adjustment devices are
securely engaged.

. Keep

• Inspect this machine for loose parts or signs of wear.
Pay special attention to Cables and Belts and their
connections. Do not use if found in this condition;
contact Nautilus Customer Service.

• This machine is designed for a User’s Weight Limit
of 300 pounds (136 kg). Do not use if you are over
this weight.

• Never move or 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.

2

Safety Warning Labels

The following safety warnings are located on the Bowflex Revolution
read all safety precautions and warning information prior to using your product. Be sure to
replace any warning label if damaged, illegible, or missing. If you need replacement labels,
please call a Bowflex Representative at 1-800-628-8458.

Label 1

®

exercise machine. Please

Label 2

Label 5

Label 4

Label 2

Serial number

Label 3

Home Gym

Safety Warning Labels

The following safety warnings are located in site specific areas on the unit. Please review and understand
the safety warning labels and their locations on the unit prior to use.

If you need to replace a warning label please call 1-800-628-8458 to obtain a new label.

3

Label 1:

Location: Front of the main unit above seat rail.

Label 2: Keep hands away.

General use safety label.

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.

Location: Below freearms on main unit; top of seat rail

bracket; top of Leg Extension adjustment.

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

4

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® home gym. Also locate and read all warning labels that are posted on the
machine. It’s important to understand how to properly perform each exercise before you do so using
SpiraFlex® Resistance.

The image below shows the machine set up in just one of many configurations. Included as standard
accessories with your new Bowflex Revolution® home gym are a preacher curl attachment, 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

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

Using Your Bowflex Revolution® Home Gym

SpiraFlex® Resistance

The Bowflex Revolution® home gym features an
ingenious patented technology called SpiraFlex®.
The 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.

5

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, state-of-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.
resistance 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.

The SpiraFlex®

To upgrade to 300 pounds

(136 kg) of resistance please

call 1-800-663-6315

6

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.

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.

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.

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.

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

For an animated demonstration of proper pack installation,
visit the FAQ section of the Bowflex Revolution® website at
www.bowflexrevolution.com.

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

7

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.

8

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

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.

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.

9

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.

10

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.

Cable Hookup for Leg Exercises

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.

11

12

3TEP

3IDE6IEW

3TEP

3TEP

3TEP

3TEP

3TEP

3TEP

3TEP

Storing Leg Press Cables

Storing Leg Extension Cables

13

14

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.

Hand Grips

You receive two hand grips with your Bowflex
Revolution® home gym. Hand grips contain two D­rings 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.

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

15

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.

16

7 ! 2 . ) . '

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 pop-pin to lock in place.

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.

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.

Companion Equipment

17

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

18

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

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

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.

is the ability to perform repeated

is the combination of strength and

Body Composition

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

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

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

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™.

is the ability of a muscle or group of

is the ratio of fat weight (fat) to lean

and alignment is the result of equal

is the ability of the heart

Defining Your Goals

19

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.

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

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.

• Progressive Loading: The gradual systematic increase
of repetitions, resistance and exercise period.

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
.

®

20

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.

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:

• 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.

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.

21

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

22

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

23

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

24

The Workouts

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,
challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as
it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start
with completing one round of Circuit 1. Then add an additional round of the same circuit. Once you reach three
rounds of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases.
Repeat process with Circuit 3. Do not let your heart rate exceed 220 minus your age. Perform each rep of each
exercise slowly and with perfect technique. Count three seconds up and three seconds down. Warm-up with 5-15
minutes of rowing or some other aerobic exercise before starting your circuits.

Circuit 1

Circuit 2

Circuit 3

Body Part

Chest
Legs
Back
Legs
Trunk

Body Part

Shoulders
Back
Trunk
Arms
Legs

Body Part

Shoulders
Arms
Trunk
Legs

Exercise

Standing Chest Press
Standing Leg Kickback
Standing Lat Row Alternating
Standing Hip Abduction
Standing Trunk Rotation

Exercise

Seated Shoulder Press
Lying Lat f ly
Seated Low Back Extension
Standing Biceps Curl
Leg Press

Exercise

Standing Rear Deltoid Row
Rope Pushdown
Standing Resisted Oblique Crunch
Leg Extension
Leg Curl

Reps

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

Reps

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

Reps

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

The Workouts

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,
challenging routine. By returning to the aerobic rowing exercise between each set you are increasing your aerobic
capacity, endurance and burning fat as energy. The idea is to move quickly from exercise to exercise, taking only
as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set
of each exercise. Initially, start with completing one round of Circuit 1. Then add an additional round of the same
circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as
your fitness level increases. Do not let your heart rate exceed 220 minus your age. Perform each rep of each exercise
slowly and with perfect technique. Count three seconds up and three seconds down.

Warm-up with 5-15 minutes of rowing or some other aerobic exercise before starting your circuits.

25

Circuit 1

Circuit 2

Body Part

Chest
Aerobic Rowing
Legs
Aerobic Rowing
Back
Aerobic Rowing
Legs
Aerobic Rowing
Trunk
Aerobic Rowing

Body Part

Shoulders
Aerobic Rowing
Legs
Aerobic Rowing
Back
Aerobic Rowing
Trunk
Aerobic Rowing
Arms

Exercise

Standing Chest Press
30 - 60 Seconds
Standing Hip Extension
30 - 60 Seconds
Seated Lat Row
30 - 60 Seconds
Standing Leg Kickback
30 - 60 Seconds
Standing Oblique Crunch
30 - 60 Seconds

Exercise

Shoulder Shrug
30 - 60 Seconds
Standing Hip Flexion w/Knee Flexion
30 - 60 Seconds
Stiff Arm Pulldown
30 - 60 Seconds
Standing Low Back Extension
30 - 60 Seconds
Standing Biceps Curl

Reps

8-12

8-12

8-12

8-12

8-12

Reps

8-12

8-12

8-12

8-12

8-12

26

The Workouts

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 have progressed from the advanced general conditioning routine and only after you have perfected
your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should
increase your resistance 5 pounds and decrease your reps to 5. Rest 60 - 120 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 two seconds up and four 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

Exercise

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

Exercise

Seated Lat Row
Narrow Lat Pulldown
Standing Biceps Curl
Standing Biceps Curl- Shoulder Ext
Triceps Kickback
Rope Pushdown

Exercise

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

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

Reps

5-8
5-8
5-8
5-8
5-8
5-8

Reps

5-8
5-8
5-8
5-8
5-8
5-8

Reps

5-8
5-8
5-8
5-8
8-12
5-8

Exercises

A Revolutionary 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 a higher, calorie-burning heart rate.

This manual and the included poster provide information on a large number of these exercises, but feel free to
vary the exercises to meet your needs. Using the adjustable freearms, you can set the arms at 8 for one exercise, and
exercise an entirely different set of muscles by simply moving the freearms to 6 or 7 and doing the same exercise.

Changing exercises is simple. The freearms rotate between positions 0 and 9, with 0 being straight up and 9 being
straight down. That means you have ten arm positions to work out with, each one providing a slightly different
variation of each exercise. Switching cables between exercises is simple with snap-hook attachments.

27

28

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 throughout motion.

• Keep chest muscles tightened. Limit
and control your range of motion.

• Keep knees bent, feet on floor, head
back against bench.

• Do not let your elbows travel behind
your shoulders.

• Keep shoulder blades pinched
together and maintain good spinal
alignment.

START

START

• Curl grips up into position.

• Keep elbows back and out to
your sides.

FINISH

FINISH

• Press straight out a way from
chest.

• Return to Start position slowly.

Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)

Muscles worked:

Pectoralis Major; Anterior Deltoid

Bench Position:

45˚ incline

Accessory:

Long Hand Grips

Adjustable Arm Position:

7 or 8

Success Tips

• Maintain a 60-90° angle between
upper arms and torso during
exercise.

• Keep chest muscles tightened. Limit
and control your range of motion.

• Keep knees bent, feet on floor, head
back against bench.

• Do not let your elbows travel behind
your shoulders.

• To improve your pectoralis
involvement, keep your shoulder
blades pinched together throughout
upward and downward movements.

START

START FINISH

• Grasp Hand Grips in both
hands.

• Open your arms into a wide,
elbow bent position. Keeping
elbows and forearms below
chest level, palms forward.

• Raise chest, pinch shoulder
blades together, and maintain
a slight, comfortable arch in
your lower back.

FINISH

• Slowly press your arms forward
and upward, straightening
arms and moving your hands
together.

• Slowly return to Start position