Bowflex Motivator Strength Training System User manual

&
Owner’s Manual
Fitness Guide
Written By:
Tom Purvis,
Registered Physical
Therapist, Certified
Strength Conditioning
Specialist, and Head
Trainer for the National
Academy of Sports
Medicine.
BOWFLEX
ITNESS
F
®
Strength
Training
Systems
BOWFLEX
MOTIVATOR
®
®
FOR ALL MOTIVATOR MODELS

Table Of Contents
Getting To Know Your Machine 1
Using Your Machine 2
Optional Equipment 4
Warning 5
Defining Your Goals 6
Working Out 8
The Workouts:
The 20 Minute Better Body Workout 9
Advanced General Conditioning 9
20 Minute Upper / Lower Body 10
Body Building 11
Circuit Training Anaerobic / Cardiovascular 12
True Aerobic Circuit Training 13
Strength Training 14
Chest Exercises:
Bench Press 15
Chest Fly 15
Decline Bench Press 16
One Arm Seated Fly 16
Incline Bench Press 17
Lying Shoulder Pullover 17
Shoulder Exercises:
Rear Deltoid Rows 18
Lateral Shoulder Raise 18
Seated Shoulder Press 19
Front Shoulder Raise 19
Shoulder Extension 20
Shoulder Shrug 20
Scapular Protraction 21
Scapular Depression 21
Lying Front Shoulder Raise 22
Back Exercises:
Lying Lat Pulldown 23
Functional Low Back Extension 23
Wide Pulldowns 24
Narrow Pulldowns 24
Lying Lat Fly 25
Reverse Grip Pulldowns 25
Seated Lat Rows 26
One Arm Seated Lat Rows 26
Stiff Arm Pulldowns 27
Scapular Retraction 27
Arm Exercises:
Triceps Pushdown 28
Single Arm Pushdown 28
French Press 29
Lying Triceps Extension 29
Cross Triceps Extension 30
Triceps Kickback 30
Seated Triceps Extension 31
Standing Biceps Curl 31
Seated Biceps Curl 32
Concentration Biceps Curl 32
Seated Wrist Extension 33
Standing Wrist Curl 33
Reverse Curl 34
Seated Wrist Curl 34
Standing Wrist Extension 35
Abdominal Exercises:
Reverse Crunch 36
Abdominal Crunch 36
Seated (resisted) Abdominal Crunch 37
Seated (resisted) Oblique Crunch 37
Trunk Rotation 38
Leg Exercises:
Leg Extension 39
Leg Curl 39
Squat 40
Lying (Prone) Leg Curl 40
Standing Hip Extension w/Knee Flex 41
Leg Kickback 41
Lying Leg Extension 42
Standing Hip Abduction 42
Seated Hip Adduction 43
Standing Hip Extension 43
Exercise Log 44
Muscle Chart 45

CONGRATULATIONS on your commitment to fitness!
By choosing Bowflex® to be your partner in your quest
for fitness, you’ve chosen a machine that can deliver on
its promises!
The resistance and aerobic training that can be
performed on the Bowflex® Home Gym is unmatched
by any other single piece of home fitness equipment
available. You have definitely made the right decision!
In this owner’s manual you will find detailed
information on a wide variety of exercises, and
workout programs.
Please take your time to read through the entire manual
before attempting to use your Bowflex® Home Gym. It is
important that you understand how to properly perform
each exercise before you attempt to perform the exercise
with the Power Rod® Resistance attached to the cables.
With all of the fitness choices available today, we
understand that choosing a piece of equipment can be
very confusing. Everyone at Nautilus, Inc. would like
to thank you for your trust and your confidence in our
product. Bowflex® Home Gym is as good as we say it is,
and you’re just about to prove it to yourself.
Again, thank you for choosing Bowflex®.
THE BOWFLEX MOTIVATOR
1
Rod Caps
Cable
Pulley Frame
Pulley
Hand Grip
Standing
Platform
Power Rods®
Cable Hook
Rod Box
Vertical Main
Frame
Bench
Seat
Seat Rail
Bench Legs
Getting To Know
Your Machine
® ®

Power Rod® Resistance
Power Rod® units are made from a special
composite material. Your rods are sheathed
with a protective black rubber coating. Each
rod is marked with its weight rating on the
“Rod Cap”.
Adjusting And
Understanding The
Resistance
The standard
Bowflex comes
with 210 pounds
of resistance (one
pair of 5 pound
rods, two pair of
10 pound rods, one
pair of 30 pound
rods, and one pair
of 50 pound rods).
If you upgraded to a 310 or 410 pound capacity
you will have an additional one or two pair of
50 pound Power Rod® units, respectively.
Hooking The Power Rod® To The Cables
You may use one rod or several rods in
combination, to create the desired resistance
level. To hook multiple rods up to one cable,
simply bend the furthest
forward rod toward the
cable and place the cable
hook through the rod
cap. Now you can hook
up the next furthest back
rod.
Hooking up the most
forward rod prevents
rods from being crossed
over the top of one
another.
When You Are Not Using Your Bowflex®
Disconnect the cables from the Power Rod®
units when your are not using your Bowflex®.
Use the rod binding
strap included with
your machine to
bind all the rods
together at the top.
You can also place
your cables and
grips through the
strap to keep them
out of the way.
To Order Additional Sets Of 50 lb
Power Rod® Units Please Call 1-800-
269-3539
Using Your
Machine
2

The Workout Bench
Your Bowflex® Home Gym has three different
bench positions. To adjust the bench simply
remove the bench seat pin and move bench
to the desired position. Replace the pin and
threaded knob when finished.
Mounting The Incline
Bench
Sit on bench and
reach back, one arm
at a time, grasping
hand grips KEEPING
HANDS DOWN AND
PALMS UP. Curl your
hands up towards the
front of your shoulders
AND turn your wrists
so that your palms
now face away from
you. The cables will
now be over your
elbow.
The Standing Platform
Your Bowflex® Home Gym has three standing
platform positions available. Simply lift
platform off machine to adjust positions.
Platform locks in place when slots on platform
sides fit over pre-placed pegs or J-hooks.
Using Your
Machine
3
Position 1
Position 2
Position 3