Special Edition Includes: Dr.
Owner’s Manual and Fitness Guide Table of Contents Safety Precautions Safety Warning Labels 1 2 Getting to Know Your Bowflex Revolution® Home Gym 4 Aerobic Rowing Position: Breathing Performing Your Routine Cool Down 20 20 20 20 The Workouts 20 Minute Better Body Workout Advanced General Conditioning 20 Minute Upper/Lower Body Body Building Circuit Training – Anaerobic/Cardiovascular True Aerobic Circuit Training Strength Training 21 21
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. $!.'%2 Prior to using this equipment, observe the following warnings. !4 4 % . 4 ) / . • R ead and understand the Owner’s )--%$)!4% !#4)/. 2%15)2%$ Manual prior to using this machine. #!54)/.
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.
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.
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.
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.
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.
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.
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.
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.
10 Cable Hookup for Leg Exercises 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 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 3IDE 6IEW 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. Connect here for longer hand grip. Hand Grips You receive two hand grips with your Bowflex Revolution® home gym. Hand grips contain two Drings on each grip, allowing for a shorter hand grip or longer hand grip, depending on the exercise. Connect here for shorter hand grip.
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.
16 Attaching Accessories, Benches, and Seats Preacher Curl 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.
Companion Equipment 17 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.
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.
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. 19 Training variables: When designing your own program there are several variables that, when mixed properly, will equal the right fitness formula for you.
20 Exercising Properly Working Out Motion: 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. • Initiate the movement by extending the knees while simultaneously bending the arms and pinching the shoulder blades together.
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.
22 The Workouts 20 Minute Upper/Lower Body 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 cardiovascular benefits. 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.
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.
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.
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.
26 The Workouts Strength Training 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.
Exercises 27 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.
28 Chest Exercises Bench Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps FINISH START Bench Position: 45˚ incline Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • 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.
29 Chest Exercises Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction Muscles worked: Anterior Deltoid; Triceps; Pectoralis Major START FINISH Bench Position: Flat Bench Back Accessory: Long Hand Grips Adjustable Arm Position: 8 (up/center) Success Tips • Maintain an upright, erect posture as your trunk rotates with the punch. • Keep knees bent and feet on floor. • Maintain good spinal alignment. START • Sit on the bench facing away from the engine.
30 Chest Exercises Decline Chest Fly Muscles worked: Pectoralis Major; Anterior Deltoid START FINISH Bench Position: 45˚ incline Accessory: Long Hand Grips Adjustable Arm Position: 5, 6, or 7 Success Tips • Maintain a 90º angle between your upper arms and your torso throughout the exercise. • Limit and control the range of motion so that your elbows do not travel behind your shoulders. • Keep your shoulder blades pinched together and maintain good spinal alignment.
31 Chest Exercises Standing Chest Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. START FINISH Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 3,4 or 5 Success Tips • Stabilize body from your feet all the way up through your trunk. • Maintain a 90º angle between upper arms and torso throughout the motion.
32 Chest Exercises Incline Chest Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps. START FINISH Bench Position: 45º Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Maintain a 90º angle between upper arms and torso at the start of the press, and slightly higher than 90º at the finish. • Keep chest muscles tight, limit and control your range of motion. • Keep knees slightly bent, feet flat on the floor.
33 Chest Exercises Standing Incline Chest Press w/ Alternating Motion — Shoulder Horizontal Adduction Muscles worked: Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. START FINISH Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your feet all the way up through your trunk. • Maintain a 90º angle between upper arms and torso throughout the motion.
34 Chest Exercises Standing Decline Chest Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. START FINISH Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 3, 4 or 5 Success Tips • Stabilize body from your feet all the way up through your trunk.
35 Chest Exercises Standing Chest Fly — Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: Pectoralis Major; Deltoids. Also ankles, knees, hips and core in stabilization. START FINISH Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 4, 5 or 6 Success Tips • Stabilize body from your feet all the way up through your trunk. • Maintain a 90° angle between upper arms and torso throughout the motion.
36 Chest Exercises Standing Incline Chest Fly — Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: Pectoralis Major; Deltoids. Also ankles, knees, hips and core in stabilization. START FINISH Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 4, 5 or 6 Success Tips • Stabilize body from your feet all the way up through your trunk. • Keep chest muscles tight, limit and control your range of motion.
37 Shoulder Exercises Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: Rear and Middle Deltoids; Posterior Rotator Cuff; Upper Latissimus; Teres Major; Trapezius; Rhomboids FINISH START Bench Position: Flat Bench Back Accessory: Long Hand Grips Adjustable Arm Position: 6, 7, or 8 Success Tips • Maintain a 90° angle between your upper arms and torso during motion. • Keep knees bent and feet on floor.
38 Shoulder Exercises Seated Shoulder Press — Shoulder Adduction (and elbow extension) Muscles worked: Front Deltoids; Upper Trapezius; Triceps START FINISH Bench Position: Flat Bench Back Accessory: Long Hand Grips Adjustable Arm Position: 7. 8 Success Tips • Keep knees bent and feet on floor. • Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight. • Keep abdominals tight and maintain good spinal alignment.
39 Shoulder Exercises Shoulder Extension — (elbows stabilized) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoid; Middle Trapezius; Rhomboids; Triceps START FINISH Bench Position: Flat Bench Back Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Keep knees bent and feet flat on floor. • Keep your lats tightened throughout the motion. • Keep abdominals tight and maintain good spinal alignment.
40 Shoulder Exercises Scapular Protraction — (elbows stabilized) Muscles worked: Serratus Anterior FINISH START Bench Position: 45˚ incline Accessory: Long Hand Grips Adjustable Arm Position: 9 Success Tips • Keep knees bent and feet flat on floor. Lean head back against the bench. • Keep your spine aligned and a slight arch in your lower back. • Maintain a 90° angle between upper arms and torso throughout exercise. • Do not slouch forward or use your arm muscles to assist this motion.
41 Shoulder Exercises Lying Front Shoulder Raise — Shoulder Flexion (elbows stabilized) Muscles worked: Front and Middle Deltoids START FINISH Bench Position: Flat Bench Back Accessory: Long Hand Grips Adjustable Arm Position: 8 Success Tips • Keep knees bent and feet flat on floor. • Keep abdominals tight and maintain good spinal alignment. • Do not increase the arch in your lower back while you are lifting your arms. START • Sit on the bench facing engine.
42 Shoulder Exercises Seated Lateral Shoulder Raise — Shoulder Abduction (elbows stabilized) Muscles worked: START FINISH Supraspinatus; Middle Deltoids; Trapezius Bench Position: Flat Bench Forward Accessory: Hand Grips Adjustable Arm Position: 8 Success Tips • Keep knees bent and feet flat on floor. • Keep abdominals tight and maintain good spinal alignment. • Do not increase swing arms upward or move trunk during movement. START • Sit on the bench facing engine.
43 Shoulder Exercises Standing Shoulder Press — Shoulder Abduction (and elbow extension) Muscles worked: Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. START FINISH Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 5, 6 or 7 Success Tips • Stabilize body from your feet all the way up through your trunk. • Keep shoulder muscles tight. Limit and control your range of motion. • Keep knees slightly bent and feet flat on the floor.
44 Shoulder Exercises Standing Front Shoulder Raise — Shoulder Flexion Muscles worked: Deltoids. Also ankles, knees, hips and core in stabilization. START FINISH Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 7, 8 or 9 Success Tips • Stabilize body from your feet all the way up through your trunk. • Keep shoulder muscles tight. Limit and control your range of motion. • Keep knees slightly bent and feet flat on the floor.
45 Shoulder Exercises Standing Cablecross Rear Deltoid Row — Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: Rear and Middle Deltoids; Posterior Rotator Cuff; Upper Lats; Teres Major; Rhomboids; Trapezius. Also ankles, knees, hips and core in stabilization. START FINISH Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 2 or 3 START Success Tips • Stabilize body from your feet all the way up through your trunk.
46 Shoulder Exercises Shoulder Internal Rotation w/ Full Shoulder Adduction Muscles worked: Subscapularis Superior fibers; Pectoralis Major START FINISH Bench Position: Flat Accessory: Long Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Control the motion during the entire exercise. Do not use momentum. • Do not rotate your spine to gain additional range of motion. Try for pure rotation of your shoulder— more is not better. • Use light resistance to perform 12-15 perfect repetitions.
47 Shoulder Exercises Shoulder External Rotation w/ Full Shoulder Adduction Muscles worked: Posterior Deltoid; Teres minor; Infraspinatus START FINISH Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Control the motion during the entire exercise. Do not use momentum. • Do not rotate your spine to gain additional range of motion. Try for pure rotation of your shoulder— more is not better. • Use light resistance to perform 12-15 perfect repetitions.
48 Back Exercises Standing Wide Angle Lat Row – Shoulder extension (and elbow flexion) Muscles worked: Latissimus Dorsi, Rear Deltoids, Biceps Teres Major. Also Hip and core stabilizers. START FINISH Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 4 or 5 Success Tips • Do not bend your neck forward or backward. • Start each rep by retracting your shoulder blades. • Release your shoulder blades at the end of each rep. • Keep your spine in alignment and chest lifted.
49 Back Exercises Seated Lat Rows — Shoulder Extension (and elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Adjustable Arm Position: 8, 9 (low lat rows) 1, 2 (high lat rows) Success Tips • Keep knees bent and feet flat on the footrest. • Do not bend your torso forward. • Keep your chest lifted and maintain spinal alignment. • Release your shoulder blades at the end of each rep.
50 Back Exercises Stiff Arm Pulldown Muscles worked: Latissimus Dorsi START FINISH Bench Position: Removed Accessory: Hand Grips Adjustable Arm Position: 0, 1 START • Sit on the Bench facing the engine. • Grasp the Hand Grips, palms facing each other. Success Tips • Do not lose spinal alignment. • Keep your lats tightened throughout the entire motion. • Release your shoulder blades at the end of each rep and initiate each new rep by lowering your shoulder blades.
51 Back Exercises Standing Lat Row Low Pulley — Shoulder Extension (and elbow flexion) Muscles worked: Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also hip and core stabilizer muscles. START FINISH Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 8, 9 Success Tips • Do not bend your neck forward or backward. • Start each rep by retracting your shoulder blades. • Release your shoulderblades at the end of each rep. • Keep your spine in alignment and chest lifted.
52 Back Exercises Standing Single Arm Lat Row Low Pulley — Shoulder Extension Muscles worked: Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also hip and core rotator muscles. START FINISH Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 8, 9 Success Tips • Do not bend your neck forward or backward. • Start each rep by retracting your shoulderblade. • Release your shoulderblade at the end of each rep. • Keep your spine in alignment and chest lifted.
53 Back Exercises Seated Low Back Extension Muscles worked: Errector Spinae START FINISH Bench Position: removed, seated on seat pad Accessory: Long hand grips Adjustable Arm Position: 8 or 9 Success Tips • Keep knees bent, feet flat on the platform and shoulder blades pinched. • Keep your spine in alignment, chest lifted, abs tight and a slight arch in your low back. • Move only from the hips, do not bend at the waist.
54 Back Exercises Lying Shoulder Pullover Muscles worked: Latissimus Dorsi; Teres Major; Deltoids; Triceps; Chest START FINISH Bench Position: Flat Accessory: Long Hand Grips Adjustable Arm Position: 8, 9 Success Tips • Release your shoulderblades at the end of each repetition and initiate each new rep by depressing your shoulderblades. • Keep your spine in alignment, chest lifted, abs tight and a slight arch in your low back. • Keep the lats tight throughout the motion.
55 Back Exercises Wide Pulldowns — Shoulder Adduction (with elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps START FINISH Bench Position: Flat Bench Forward Accessory: Hand Grips Adjustable Arm Position: 1, 2 Success Tips • Keep knees bent and feet flat on floor. • To determine the appropriate grip width for you, hold your arms straight out to your sides at shoulder height. Bend your elbows approximately 90°.
56 Arm Exercises Triceps Pushdown — Elbow Extension Muscles worked: START Triceps FINISH Bench Position: Removed Accessory: Hand Grips Adjustable Arm Position: 0, 1 Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and maintain a slight arch in lower back. • Tighten the triceps throughout the exercise, using controlled motion. START • Straddle the Seat Rail, facing the engine. • Grasp the Hand Grips, palms facing down.
57 Arm Exercises Standing French Press – Elbow extension form a shoulder flexed position Muscles worked: Triceps. Also ankles, knees, hips, shoulders & core in stabilization. START FINISH Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 8 or 9 Success Tips • Stabilize body from your feet all the way up through your trunk. • Keep knees slightly bent, feet flat on the floor and in a staggered step for stability.
58 Arm Exercises Lying 45° Triceps Extension — Elbow Extension Muscles worked: Triceps START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Adjustable Arm Position: 9 Success Tips • Keep your upper arms motionless and your wrists straight throughout the entire exercise. • Keep your chest lifted, spine aligned, and a slight arch in your lower back. • Tighten the triceps throughout the exercise, using controlled motion. START • Lie flat on the Bench, head toward the engine.
59 Arm Exercises Rope Pushdowns – Elbow extension Muscles worked: START Triceps FINISH Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 0 or 1 Success Tips • Keep knees slightly bent, feet flat on the platform. • Keep abs tight, chest lifted and a slight curve in the lower back. • Stabilize the shoulder and wrist, only allowing the elbow joint to be involved in the motion.
60 Arm Exercises Standing Biceps Curl – Elbow flexion from a shoulder extended position Muscles worked: Biceps START FINISH Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 8 or 9 Success Tips • Stand in front of the platform facing away from the engine with a staggered step for more stability, (the back foot may be on the platform). • Keep abs tight, chest lifted and a slight curve in the lower back.
61 Arm Exercises Standing Biceps Curl — Elbow Flexion (in supination) Muscles worked: Biceps; Brachialis; Brachioradialis START FINISH Bench Position: Removed Accessory: Hand Grips Adjustable Arm Position: 8, 9 Success Tips • Keep your chest lifted, abs tight and a very slight arch in your lower back. • Keep your elbows at your sides and your wrists straight. START • Straddle the Seat Rail, facing the engine. • Reach down and grasp the Hand Grips, palms facing forward.
62 Arm Exercises Preacher Curl — Elbow Flexion (in supination) Muscles worked: Biceps; Brachialis; Brachioradialis START FINISH Bench Position: Seat Accessory: Preacher Curl Attachment, Curl Bar; Leg Press Seat Back (optional) Adjustable Arm Position: 9 Success Tips • Keep wrists straight. • Keep chest lifted, abs tight and maintain a very slight arch in your lower back. • For additional stability, rest your back against the Leg Press Seat Back.
63 Arm Exercises Tricep Kickback Muscles worked: START Triceps FINISH Bench Position: Flat Back Bench Accessory: Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Maintain good spinal alignment. • Keep your arm at your side and your wrist straight throughout entire motion. • Tighten the triceps throughout the exercise and control the returning motion.
64 Arm Exercises Lying Biceps Curl — Elbow Flexion (in supination) Muscles worked: Biceps; Brachialis; Brachioradialis START FINISH Bench Position: Flat Bench Forward Accessory: Hand Grips Adjustable Arm Position: 8 Success Tips • Keep your upper arms motionless and your wrists straight throughout the entire exercise. • Keep your chest lifted, spine straight, and a slight arch in your lower back. START • Sit on the bench, facing the engine. Keep your knees bent and feet flat on the platform.
65 Arm Exercises Standing Wrist Curls – Wrist flexion from elbow flexed position Muscles worked: Biceps, Flexor Digitorum, Flexor Carpi Radialis START FINISH Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 8 or 9 Success Tips • Stand on the platform facing the engine. • Keep abs tight, chest lifted and a slight curve in the lower back. • Stabilize the shoulder and elbow, only allowing the wrist joint to be involved in the motion.
66 Arm Exercises Seated Wrist Curl — Wrist Flexion Muscles worked: Flexor Digitorum; Flexor Carpi Radialis START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Adjustable Arm Position: 9 Success Tips • Move slowly, keeping tension in the front of the forearms at all times. • Keep your chest lifted, trunk muscles tightened, and a slight arch in your lower back.
67 Abdominal Exercises Standing Trunk Rotation Muscles worked: Rectus Abdominus, Obliques, Spinal Erectors and Serratus Anterior START FINISH Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 4 or 5 Success Tips • Keep your knees slightly bent and feet flat on the floor. • This exercise must be performed correctly, failure to do so could result in injury (use a light resistance). • Keep all motion in your torso. • Move only as far as your muscles will take you.
68 Abdominal Exercises Kneeling “Wood Chop” – High to Low Trunk flexion with rotation Muscles worked: Rectus Abdominus, Obliques, and Serratus Anterior START FINISH Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 0 or 1 Success Tips • This exercise must be performed correctly, failure to do so could result in injury (use a light resistance). • Keep all motion in your torso. • Move only as far as your muscles will take you.
69 Abdominal Exercises Reverse Crunch — Spinal Flexion Muscles worked: Rectus Abdominus; Obliques START FINISH Bench Position: Flat Bench Back Accessory: None Adjustable Arm Position: None Success Tips • Keep your upper body, knees and hips stationary. Relax your neck. • Tighten your abs before you move. • Allow exhalation up and inhalation down without exaggerating breathing. • Contract as far into the movement as possible. Lower under control. Keep abs tight during entire motion.
70 Abdominal Exercises Seated (Resisted) Abdominal Crunch — Spinal Flexion Muscles worked: Rectus Abdominus; Obliques START FINISH Bench Position: 45˚ incline Accessory: Hand Grips Adjustable Arm Position: 8 Success Tips • Do not lift your head or chin—your head should follow the rib motion rather than lead it. Maintain normal neck posture. • Tighten your abs throughout the entire exercise, relaxing only at the end of each set. • Move slowly to eliminate momentum.
71 Leg Exercises Leg Extension Muscles worked: START Quadriceps FINISH Bench Position: Leg Extension Seat Accessory: Leg Extension (refer to instructions for hooking up the cables for leg exercises); Leg Press Seat Back (optional) Adjustable Arm Position: 9 Success Tips • Use slow, controlled motion—do not “kick” into the extension. • Do not let your knees rotate outward during the exercise. Keep kneecaps pointing up and straight forward.
72 Leg Exercises Lying Leg Extension Muscles worked: START Quadriceps FINISH Bench Position: Flat Accessory: Foot harness Adjustable Arm Position: 9 Success Tips • Keep your hip and upper thigh motionless throughout the exercise. • Lift your chest, keep your abs tight and maintain a very slight arch in your low back. START • While sitting on the bench facing the engine, attach one cable to the D-ring on the heel of the foot harness.
73 Leg Exercises Standing Leg Kickback — Hip and Knee Extension Muscles worked: Gluteus Maximus; Hamstring muscles START FINISH Bench Position: Removed Accessory: Foot Harness Adjustable Arm Position: 9 Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Do not bend from waist or lower back. START • Stand to one side of the Seat Rail, facing the engine. • Secure the Foot Harness around the ankle furthest from the rail.
74 Leg Exercises Ankle Eversion Muscles worked: Peroneals START FINISH Bench Position: Flat Bench Forward Accessory: Foot Harness Adjustable Arm Position: 8 Success Tips • Movement should occur only at the ankle—keep the rest of your body motionless. • Keep abs tight and do not lift your hips or excessively arch your back. • You should feel tension in the outside of your calf throughout the entire motion START • Sit on the Bench, with one side to the engine.
75 Leg Exercises Hip Abduction Muscles worked: Gluteus Minimus; Gluteus Medius; Tensor Fasciae Latae START FINISH Bench Position: Not used Accessory: Foot Harness Adjustable Arm Position: 8 Success Tips • Keep your chest lifted, spine aligned, abs tight and a slight arch in your lower back. • Do not bend from waist or lower back. • Keep your abs tight throughout movement. • Keep working leg straight or only very slightly bent. • Use only a small range of motion.
76 Leg Exercises Standing Hip Flexion Muscles worked: Iliacus, Psoas, Rectus Femoris START FINISH Bench Position: Removed Accessory: Foot harness Adjustable Arm Position: 9 Success Tips • Make sure all the motion is occurring at your hip. • Keep the torso tight throughout the motion. START • Stand on the platform on one side of the seat rail facing away from the engine. • Attach one cable to the D-ring on the heel of the foot harness. • Straighten but do not lock out the support leg.
77 Leg Exercises Standing Hip Internal Rotation Muscles worked: START FINISH Glute medius posterior fibers, Piraformis and other deep rotators Bench Position: Removed Accessory: Foot harness Adjustable Arm Position: 9 Success Tips • Make sure all the motion is occurring at your hip. • Keep the torso tight throughout the motion. START • Stand on the platform on one side of the seat rail facing sideways from the engine.
78 Leg Exercises Leg Press Muscles worked: Quadriceps START FINISH Bench Position: Removed Accessory: Sliding seat; Leg Press Plate Adjustable Arm Position: 9 Success Tips • Keep your spine in good posture. • Straighten but do not lock your knees. • Keep your quads tightened throughout the entire motion. • Do not use momentum, MOVE SLOWLY. • Lift your chest, tighten your abs and maintain a very slight arch in your lower back. START • Remove the bench and unlock the rowing seat.
79 Leg Exercises Calf Raise Muscles worked: Gastrocnemius; Soleus START FINISH Bench Position: Removed Accessory: Sliding seat; Foot Harness; Leg Press Plate Adjustable Arm Position: 8 Success Tips • Keep your chest lifted, spine aligned, abs tight and a slight arch in your lower back. • Do not bend from waist or lower back. • Keep your abs tight throughout movement. • Keep legs straight or only very slightly bent. • Use only a small range of motion.
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81 Muscle Chart Sternocleidomastoid Trapezius Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Serratus Anterior Rectus Abdominus Flexor Digitorum Superficials Posterior Deltoid Infraspinatus Teres Major Triceps Latissimus Dorsi Brachioradialis Pronator Teres Erector Spinae Flexor Carpi Radialis Gluteus Medius Tensor Fasciae Latae Gluteus Maximus Iliopsoas Adductor Magnus Pectineus Quadriceps: • Rectus Femoris • Vastus Lateralis • Vastus Medialis Peroneus L
Exercise Log Please feel free to make copies of this chart to continue your exercise log.
FAST FAT LOSS NOW! The Bowflex Body Leanness Program ® By Ellington Darden, Ph.D. The following program was created by Dr. Ellington Darden. It contains a rigorous fitness and dietary program. Please consult your physician before beginning any fitness or dietary program. Some of the names of the exercises listed in this program have been changed in order to match the names of the exercises in this manual. The exercises themselves have not been changed, in order to preserve the integrity of Dr.
84 Introduction The Bowflex® Body Leanness Program This program is scientifically designed for maximal fat loss over six weeks. It is important that you practice every aspect of the plan to achieve optimum results. The program separates into three two-week stages. During each stage you will exercise, control the number and quality of calories you consume, and drink plenty of ice-cold water. Before starting the exercise routine you must be familiar with your Bowflex Revolution®.
A Personal Guarantee From Dr. Ellington Darden 85 Dear Bowflex® Enthusiast, I’m excited, really excited! I’m elated because I’ve developed an exercising and eating program that produces fat loss faster than any plan I’ve ever tested. The men involved in my research, for example, had an average fat loss of 27.95 pounds (12.68 kg) per man. Women on the same program averaged a reduction of 16.96 pounds (7.69 kg).
86 Measurements If you would like to measure your personal beforeand-after results, there are several steps you need to take. It is important that you accurately perform each task, then at the end of the six-week program, repeat the process in the same manner. Body Weight: Women Measure: Suprailium, triceps, and thigh. Men Measure: Chest, abdomen, and thigh. Remove clothing and shoes and record your weight to the nearest quarter pound or hundred grams.
87 Measurements Skinfold Measurements To accurately track your progress through this six-week program, it is necessary to take skinfold measurements. By measuring yourself in this way, you will be able to determine your lean-body mass and your body-fat percentage. The goal of this program is to increase your lean-body mass and decrease your body-fat percentage. Please read this section carefully. Proper measuring techniques are essential to track your success. It is best to have someone measure you.
88 Measurements Using Calipers When Measuring Skinfolds The procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of skin and surface fat and pull it away from the underlying muscle. Take the caliper in your other hand and open the jaws. Clamp the jaws over the pinched skin and fat. The jaws exert constant tension at the point of contact with the skin.
89 Determining Your Body Fat To Use The Nomogram: 1) Locate the sum of your three skinfolds in the right column and mark it. 2) Locate your age in years on the far left column and mark it. 3) Connect the two marks with a straightedge. Where the straightedge intersects the line in the middle column appropriate to you, you will find your body-fat percentage.
90 Calculating Lean Body Mass Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you how many pounds of muscle were added to your body, after completing the program. For Example: Before the program, Joe weighs 200 pounds (90.7 kg) and measures 30% fat, which amounts to 60 pounds (27.2 kg). Thus, his lean-body mass is 70%, or 140 pounds (63.5 kg). After the program, Joe weighs 180 pounds (81.6 kg) and is 20% fat, which equals 36 pounds (16.
91 Your Results Summary Sheet Name Age Height Weight Loss Weight Before Muscle Gain Weight After Fat Loss Please follow the instructions in the “Measurements” section for measuring circumferences. Measurements Before After Difference Right Arm Left Arm 2” (5 cm) Above Navel Navel 2” (5 cm) Below Navel Hips Right Thigh Left Thigh Total Percent Body Fat If you wish to submit your results, please send to: Bowflex Results, 16400 SE Nautilus Drive, Vancouver, WA 98683.
92 The Workouts GUIDELINES Week 1&2 All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. Keep the time between exercises to a minimum, no longer than 60 seconds.
93 Eating Guidelines You will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program is a proven method for achieving maximal fat loss over a six-week period. It consists of a carbohydrate-rich, descending-calorie eating plan, and a superhydration routine. Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan: Approximately 60 percent of the daily calories should be from carbohydrates.
94 Superhydrate Your System Drinking plenty of water is essential to the success of this program. Drinking the recommended amount of water can seem like a challenge at first. Stick with it. Carry a large sport bottle or similar item with you throughout the day. After several weeks, you will find that you actually thirst for more and more water, and the amounts recommended are easily reached. Superhydration aids fat loss in a number of ways.
The Eating Plan The menus in the Bowflex® eating plan are designed for maximum fat-loss effectiveness and nutritional value. For best results, follow them exactly. Every attempt has been made to utilize current popular brand names and accurate calorie counts, which are listed in the menus. But as you probably realize the products are sometimes changed or discontinued. If a listed item is not available in your area, you’ll need to substitute a similar product.
96 The Eating Plan – US Measurements Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee® (frozen) (210) 3/4 oz. light cream cheese (45) 1/2 C. orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea. Cereal 1.5 oz. (42 grams) serving equals approximately 165 calories. Choice of one: Kellogg’s® Low Fat Granola (without raisins), General Mills® Honey Nut Clusters, General Mills® Basic 4 1/2 C.
97 The Eating Plan – Metric Measurements* Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee® (frozen) (210) 21 g light cream cheese (45) 120 ml orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea. Cereal 42 gram serving equals approximately 165 calories.
98 Shopping List Quantities needed for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingly. It may be helpful for you to photocopy this list each week before doing your shopping. Staples Orange juice, skim milk, whole-wheat bread, Promise Ultra® Vegetable Oil Spread, Italian fat-free dressing, Dijon mustard, safflower oil, noncaloric beverages (tea, decaffeinated coffee, diet soft drinks, water).
Q&A Q. I often get headaches when I eat only 1000 calories a day. What should I do? A. Your headaches may be caused by going longer than three hours between meals or snacks. Try spacing your meals and snacks where there are fewer hours between them. Some people who are used to drinking regular coffee with caffeine notice headaches when they stop consuming coffee for several days. If this is the case with you, you might want to ease off the coffee more gradually. Q. I don’t like red meat.
100 Q&A Q. Why is it so important I perform the Bowflex® exercises with a 4-second count on the lifting and lowering? A. Because a slow, smooth 4-second lifting followed by a 4-second lowering involves more muscle fibers more thoroughly than faster speeds of movement. The more completely each involved muscle fiber works simply means you’ll get better muscle-building results. Q. I’m confused about how to breathe during each Bowflex® exercise? A.
Q&A Continue your Bowflex® exercise routine at the highest level. Perform the same 10 exercises three times per week. Try to get as strong as you can in each exercise, while always focusing on the 4-second count in both lifting and lowering. Q. I’m pleased that I lost the fat I wanted to lose. What do I do to maintain my new body weight? A. Once you’ve lost your excessive fat, your next task is to maintain that status. Here are the adjustments you need to make to your current practices.
102 Limited Warranty 6-Week Satisfaction Guarantee We want you to know that the Bowflex Revolution® home gym is a superior product. Your satisfaction is guaranteed. If, for any reason, you are not 100% satisfied with your Bowflex Revolution® home gym, please follow the instructions below to return your merchandise and receive a refund of the purchase price, less shipping and handling. 1. Call a Nautilus Representative at 1-800-605-3369 or write to Nautilus, Inc.
Bowflex Revolution® Warranty Registration Card IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE PLEASE PRINT CLEARLY – THANK YOU Mr. 2. Mrs. 3. Ms. 4. Miss Customer ID from Invoice Name: Address: Apt. #: City: State: Phone number: ( ) - Zip: EXT.
What Is Covered Nautilus, Inc. warrants to the original purchaser of this Bowflex® product that the equipment is free from defects in materials or workmanship, with the exceptions stated below. This warranty is not transferable or applicable to any person other than the original purchaser. Tampering with the unit will void the warranty.. Warranty Period • 10 years on machine and Spiraflex® resistance packs.
Important Contact Numbers If you need assistance, please have both the serial number of your machine and the date of purchase available when you contact the appropriate Nautilus office listed below. Please record the following information for future reference. To locate the serial number label on your machine, refer to the Safety Warning Labels information in this manual. Serial Number Date of Purchase OFFICES IN THE UNITED STATES: E-mail: customerservice@nautilus.
©2007 Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, Bowflex Revolution and Power Rod are either registered trademarks or trademarks of Nautilus, Inc. All other trademarks are owned by their respective companies. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, Washington, USA 98683 1-800-NAUTILUS www.nautilus.
