Table of Contents
Specifications .......................................................................... 2
Important Safety Instructions................................................ 3
Safety Warning Labels and Serial Number..................4
Features and Use..................................................................... 6
How Often Should You Exercise..................................... 6
What to Wear.................................................................... 6
Stretching ..........................................................................6
Power Rod® Resistance.................................................8
Adjusting and Understanding the Resistance............. 8
Connecting the Power Rod® Unit to the Cables......... 8
Safety..................................................................................8
When You Are Not Using Your Home Gym ................... 8
The Workout Bench ......................................................... 9
Maintenance and Care of Your Gym .............................9
Storing Your Home Gym.................................................10
Accessories and Equipment......................................... 11
Workouts................................................................................. 12
Define Your Goals ...........................................................12
Design Your Program .....................................................13
Twenty Minute Better Body Workout..........................14
Advanced General Conditioning.................................. 14
Twenty Minute Upper/Lower Body.............................. 15
Body Building..................................................................16
Circuit Training - Anaerobic/Cardiovascular ............. 17
True Aerobic Circuit Training........................................18
Stength Training..............................................................19
Exercises................................................................................. 20
Bench Press....................................................................21
Decline Bench Press .....................................................21
Incline Bench Press.......................................................22
Seated Shoulder Press.................................................. 22
Front Shoulder Raise...................................................... 23
Crossover Seated Rear Deltiod Rows......................... 23
Scapular Retraction.......................................................24
Narrow Pulldowns.......................................................... 24
Stiff Arm Pulldowns........................................................ 25
Seated Lat Rows.............................................................25
Reverse Grip Pulldown..................................................26
Seated Low Back Extension.........................................26
Triceps Pushdown..........................................................27
Lying Triceps Extension.................................................27
Standing Biceps Curl .....................................................28
Standing Wrist Curl........................................................28
Seated (Resisted) Abdominal Crunch......................... 29
Trunk Rotation .................................................................29
Leg Extension..................................................................30
Calf Raise.........................................................................30
Seated Hip Adduction.................................................... 31
Seated Hip Abduction.................................................... 31
Standing Leg Kickback..................................................32
Leg Press .........................................................................32
Contacts................................................................................... 35
Specifications
Physical Dimensions
Length (not in use) .....................................82” (208cm)
Length (maximum in use)........................ 103” (262cm)
Width (maximum in use) ...........................80” (203cm)
Height........................................................... 82” (209cm)
Weight ..................................................131 lbs. (59.5kg)
Box Weight...........................................145 lbs. (65.8kg)
Box Dimensions.................................54”l x 33”w x 8”h
(137cm x 84cm x 21cm)
Capacities
Maximum Weight Capacity ................ 300 lbs. (136kg)
Patent Information: This product may be covered by US and Foreign Patents and Patents Pending. See Product for more
information.
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.
Owner’s Manual
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