Owner`s manual

2
Safety Precautions 3
Get To Know Your Bowflex Conquest™
Safety Warning labels 4
Get To Know Your Bowflex Conquest
™
Home Gym 6
How to Use Your Bowflex Conquest
™
Home Gym 7
Attaching Cables
11
Define Your Goals
12
Warm Up / Cool down 15
Aerobic Rowing 15
Chest Exercises:
Bench Press 16
Chest Fly 16
Decline Bench Press 17
Incline Bench Press 17
Decline Chest Fly 18
Incline Chest Fly 18
Resisted Punch 19
Lying Cable Crossover 19
Shoulder Exercises:
Rear Deltoid Rows 20
Lateral Shoulder Raise 20
Seated Shoulder Press 21
Front Shoulder Raise 21
Shoulder Extension 22
Shoulder Shrug 22
Shoulder Rotator Cuff—Internal 23
Shoulder Rotator Cuff—External 23
Seated Lateral Shoulder Raise 24
Scapular Retraction 24
Back Exercises:
Lying Lat Pulldowns 25
Low Back Extension 25
Pulldowns 26
Narrow Pulldowns with Hand Grips 26
Lying Lat Fly 27
Lying Narrow Lat Pulldowns 27
Seated Lat Rows 28
Stiff-Arm Pulldown 28
Bent Over Row 28
Arm Exercises:
Triceps Pushdown 30
Single-Arm Pushdown 30
French Press 31
Lying Triceps Extension 31
Cross Triceps Extension 32
Lying 45° Triceps Extension 32
Seated Triceps Extension 33
Standing Biceps Curl 33
Seated Biceps Curl 34
Lying Biceps Curl 34
Seated Wrist Extension 35
Standing Wrist Curl 35
Reverse Curl 36
Seated Wrist Curl 36
Standing Wrist Extension 37
“Rope” Pushdowns 37
Abdominal Exercises:
Reverse Crunch 38
Resisted Reverse Crunch 38
Seated (Resisted) Abdominal Crunch 39
Seated (Resisted) Oblique Abdominal Crunch 39
Trunk Rotation 40
Leg Exercises:
Squat 40
Leg Extension 41
Lying Leg Extension 41
Ankle Eversion 42
Ankle Inversion 42
Standing Hip Extension (Knee Flexed) 43
Standing Hip Extension (Knee Stabilized) 43
Standing Hip Abduction 44
Seated Hip Adduction 44
Seated Hip Abduction 45
Standing Leg Kickback
45
Muscle Chart 46
The Bowflex
®
Body Leaness Program
By Ellington Darden, Ph.D. 48
Bowflex Conquest™ Warranty 68
Bowflex Conquest™ Warranty Card 69
Table of Contents