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)

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
SpiraFlex® Resistance	5
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
Defining Goals	18
Reaching Your Goals	19
Designing Your Own Program	19
Exercising Properly	20
Working Out	20
Warming Up	20

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
Bowflex® Body Leanness Program	87
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

IMPORTANT SAFETY INSTRUCTIONS

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

7!2.).'	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.

• 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.

•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.

•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®. Keep 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.

•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.

Safety Warning Labels

The following safety warnings are located on the Bowflex Revolution® exercise machine. Please 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

	Label 4
Label 2	Label 2

Label 5

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.

Label 1: General use safety label.

Location: Front of the main unit above seat rail.

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 2: Keep hands away.

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.

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

Adjustable Arms	Engine Housing

Bench

Seat

Leg Extension/		Spring Lock
Leg Curl Attachment	Seat Rail
		Seat Pin

SpiraFlex®

Resistance

Plates

Variable

Pulley System

Tension

Control

Knob

Cable

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.

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. The SpiraFlex® 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.

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.

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

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

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,	To move the machine, use handle
pull pop pin (see above photo)	on backside of engine and roll	DO NOT USE HANDLE ON LEG
and lift seat rail assembly	on the wheels integrated into the
until seat rail is upright and	platform.	EXTENSION ASSEMBLY TO MOVE
pin locks in place..		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

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.

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
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 Press Exercises
	11

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

	Storing Leg Press Cables
12

3IDED6IEW

3TEP	3TEP

3TEP	3TEP

3TEP	3TEP

3TEP	3TEP

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.

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”.

Connect here for longer hand grip.

Connect here for shorter hand grip.

Foot Harness

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.

15

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.

16

Preacher Curl

Attaching Accessories, Benches, and Seats

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.

7!2.) .'

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.

17

Companion Equipment

Bowflex Revolution® Accessory Rack (ordered separately)

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

Before

•Leg Press Plate

•Leg Press Seat Back

•Preacher Curl Assembly

•Resistance Packs

•Handgrips & Foot Harnesses

Heavy-duty steel construction for years of use

Stand Size: 2 ½’ L x 2 ½’ W x 3’ H

After

Check out the Bowflex Revolution® Accessory Rack and a wide 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 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™.

19

Defining Your Goals

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.

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®

.

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.

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® resistance packs.

•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.

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.

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	Exercise	Sets	Reps
Back	Seated Lat Row	1-2	10-15
Shoulders	Rear Delt Row	1-2	10-15
Arms	Lying Triceps Extension	1-2	10-15
	Standing Biceps Curl	1-2	10-15
Trunk	Low Back Extension	1-2	10-15
	Resisted Abdominal Crunch	1-2	10-15
Chest	Bench Press	1-2	10-15
Legs	Leg Extension	1-2	10-15
	Leg Curl	1-2	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
	Body Part	Exercise	Sets	Reps
	Chest	Standing Chest Press	1-3	10-12
	Shoulders	Standing Shoulder Press	1-3	10-12
	Arms	Rope Pushdown	1-3	10-12
		Standing French Press	1-3	10-12
	Legs	Leg Press	1-3	10-12
		Seated Calf Raise	1-3	10-12

Day 2 & 4	Body Part	Exercise	Sets	Reps
	Back	Standing Lat Row	1-3	10-12
		Stiff Arm Pulldown	1-3	10-12
	Shoulders	Standing Cable Cross Rear Deltoid Row	1-3	10-12
	Arms	Standing Biceps Curl	1-3	10-12
		Resisted Dip	1-3	10-12
	Trunk	Trunk Rotation	1-3	10-12
		Standing Low Back Extension	1-3	10-12
		Seated Resisted Abdominal Crunch	1-3	10-12

22

20 Minute Upper/Lower Body

The Workouts

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 cardiovascular­benefits. 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	Body Part	Exercise	Sets	Reps
	Chest	Bench Press	1-3	12-15
	Back	Seated Lat Row	1-3	12-15
	Shoulders	Seated Shoulder Press	1-3	12-15
	Arms	French Press	1-3	12-15
		Standing Biceps Curl	1-3	12-15

DAY 2 & 4	Body Part	Exercise	Sets	Reps
	Legs	Leg Extension	1-3	12-15
		Leg Curl	1-3	12-15
		Leg Press	1-3	12-15
		Seated Calf Raise	1-3	12-15
	Trunk	Seated Low Back Extension	1-3	10-12
		Seated Resisted Abdominal Crunch	1-3	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
	Body Part	Exercise	Sets	Reps
	Chest	Bench Press	2-4	8-12
		Decline Chest Fly	2-4	8-12
	Shoulders	Seated Shoulder Press	2-4	8-12
		Rear Deltoid Row	2-4	8-12
		Standing Lateral Raise	2-4	8-12
		Shoulder Shrug	2-4	8-12

DAY 2	Body Part	Exercise	Sets	Reps
	Back	Seated Lat Rows	2-4	8-12
		Narrow Pulldown w/ Hand Grips	2-4	8-12
	Arms	Standing Biceps Curl	2-4	8-12
		Standing Hammer Grip Curls	2-4	8-12
		Seated Triceps Extension	2-4	8-12
		Seated French Press	2-4	8-12

DAY 3
	Body Part	Exercise	Sets	Reps
	Legs	Standing Hip Extension	2-4	8-12
		Leg Extension	2-4	8-12
		Leg Curl	1-3	8-12
		Leg Press	2-4	8-12
		Seated Calf Raise	2-4	12-15
	Trunk	Seated Low Back Extension	2-4	8-12
		Seated Resisted Abdominal Crunch	2-4	8-12
		Seated Resisted Oblique Crunch	2-4	8-12
	Aerobic	Aerobic Rowing	Progress up to
			15-25 minutes

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
	Body Part	Exercise	Reps
	Chest	Standing Chest Press	8-12
	Legs	Standing Leg Kickback	8-12
	Back	Standing Lat Row Alternating	8-12
	Legs	Standing Hip Abduction	8-12
	Trunk	Standing Trunk Rotation	8-12

Circuit 2	Body Part	Exercise	Reps
	Shoulders	Seated Shoulder Press	8-12
	Back	Lying Lat fly	8-12
	Trunk	Seated Low Back Extension	8-12
	Arms	Standing Biceps Curl	8-12
	Legs	Leg Press	8-12

Circuit 3	Body Part	Exercise	Reps
	Shoulders	Standing Rear Deltoid Row	8-12
	Arms	Rope Pushdown	8-12
	Trunk	Standing Resisted Oblique Crunch	8-12
	Legs	Leg Extension	8-12
		Leg Curl	8-12

25

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.

Circuit 1

Circuit 2

Body Part	Exercise	Reps
Chest	Standing Chest Press	8-12
Aerobic Rowing	30 - 60 Seconds
Legs	Standing Hip Extension	8-12
Aerobic Rowing	30 - 60 Seconds
Back	Seated Lat Row	8-12
Aerobic Rowing	30 - 60 Seconds
Legs	Standing Leg Kickback	8-12
Aerobic Rowing	30 - 60 Seconds
Trunk	Standing Oblique Crunch	8-12
Aerobic Rowing	30 - 60 Seconds

Body Part	Exercise	Reps
Shoulders	Shoulder Shrug	8-12
Aerobic Rowing	30 - 60 Seconds
Legs	Standing Hip Flexion w/Knee Flexion	8-12
Aerobic Rowing	30 - 60 Seconds
Back	Stiff Arm Pulldown	8-12
Aerobic Rowing	30 - 60 Seconds
Trunk	Standing Low Back Extension	8-12
Aerobic Rowing	30 - 60 Seconds
Arms	Standing Biceps Curl	8-12

26

Strength Training

The Workouts

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
	Body Part	Exercise	Sets	Reps
	Chest	Bench Press	2-4	5-8
		Decline Chest Press	2-4	5-8
	Shoulders	Seated Shoulder Press	2-4	5-8
		Seated Lateral Raise	2-4	5-8
		Rear Deltoid Row	2-4	5-8
		Shoulder Shrug	2-4	5-8

Day 2
	Body Part	Exercise	Sets	Reps
	Back	Seated Lat Row	2-4	5-8
		Narrow Lat Pulldown	2-4	5-8
	Arms	Standing Biceps Curl	2-4	5-8
		Standing Biceps CurlShoulder Ext	2-4	5-8
		Triceps Kickback	2-4	5-8
		Rope Pushdown	2-4	5-8

Day 3	Body Part	Exercise	Sets	Reps
	Legs	Leg Press	2-4	5	-8
		Seated Calf Raise	2-4	5	-8
		Leg Extension	2-4	5	-8
		Prone Leg Curl	2-4	5	-8
	Trunk	Seated Low Back Extension	2-4	8	-12
		Resisted Abdominal Crunch	2-4	5	-8

27

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.

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

SuccessTips

•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		FINISH

	START	FINISH
•	Curl grips up into position.	• Press straight out a way from
•	Keep elbows back and out to	chest.
	your sides.	• 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

SuccessTips

•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		FINISH

START

•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