Owner`s manual
Owner’s Manual and Fitness Guide Table of Contents
Safety Precautions 1
Safety Warning Labels 2
Getting to Know Your Bowflex Revolution
®
FT Machine 4
Using Your Bowflex Revolution
®
FT Functional Trainer
SpiraFlex
®
Resistance 5
Adjusting And Understanding the Resistance 5
Attaching SpiraFlex
®
Resistance Packs 6
Preparing for Use, Storing, and Moving 7
Maintenance 8
Adjusting Cable Tension 9
Cable Routing and Storage 10
Attaching Accessories 12
Hand Grips 12
Foot Harnesses 12
Squat Harness 12
Companion Equipment 13
Defining Your Goals 14
Reaching Your Goals 15
Designing Your Own Program 15
Exercising Properly
Working Out 16
Warming Up 16
Breathing 16
Performing Your Routine 16
Cool Down 16
The Workouts
20 Minute Better Body Workout 17
Advanced General Conditioning 17
20 Minute Upper/Lower Body 18
Body Building 19
Circuit Training – Anaerobic/Cardiovascular 20
Strength Training 21
Exercises 22
Chest Exercises 23
Shoulder Exercises 31
Back Exercises 42
Arm Exercises 48
Abdominal Exercises 57
Leg Exercises 60
Muscle Chart 69
Exercise Log 71
Bowflex
®
Body Leanness Program 73
Warranty Information 92
Contact Information 95
Product Specifications
Dimensions (arms raised) 64.5” L x 37.8” W x 73” H (163.8cm x 98cm x 185.4cm)
Workout Area 84” x 84” (213.4cm x 213.4cm)
SpiraFlex
®
Resistance 200 lbs. (90.72 kg)
SpiraFlex
®
Upgradability 280 lbs. (127 kg)
Maximum User Weight 300 lbs. (136 kg)