Bowflex 003-3211-120108A User Manuals

Table of Contents

• Specifications

  2
• Important Safety Instructions

  3
• Features and Use

  6
• Stretching

  6
• Power Rod® Resistance

  8
• Connecting Rods to the Cables

  8
• Storing Your Home Gym

  10
• Workouts

  12
• Design Your Program

  13
• Advanced General Conditioning

  14
• Twenty Minute Upper/Lower Body

  15
• Cardiovascular

  17
• Exercises

  20
• Decline Bench Press

  21
• Incline Bench Press

  21
• Seated Shoulder Press

  22
• Front Shoulder Raise

  22
• Scapular Retraction

  23
• Crossover Seated Rear Deltiod Rows

  23
• Seated Low Back Extension

  24
• Narrow Pulldowns

  24
• Stiff Arm Pulldowns

  25
• Seated Lat Rows

  25
• Reverse Grip Pulldown

  26
• Standing Wrist Curl

  26
• Triceps Pushdown

  27
• Lying Triceps Extension

  27
• Standing Biceps Curl

  28
• Trunk Rotation

  28
• Seated (Resisted) Abdominal Crunch

  29
• Leg Press

  29
• Leg Extension

  30
• Seated Calf Raise

  30
• Seated Hip Adduction

  31
• Seated Hip Abduction

  31
• Standing Leg Kickback

  32
• Welcome to Fitness

  33
• Fast Fat Loss Now

  47
• Starting body-fat percentage:

  51
• 100% Satisfaction Guarantee

  66
• Contacts

  67