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Getting To Know Your Machine 1
Using Your Machine 2
About Your Bowflex Attachments 8
Safety 9
Defining Your Goals 10
Exercising Properly 12
The Workouts:
The 20 Minute Better Body Workout 13
Advanced General Conditioning 13
20 Minute Upper / Lower Body 14
Body Building 15
Circuit Training Anaerobic / Cardiovascular 16
True Aerobic Circuit Training 17
Strength Training 18
Chest Exercises:
Bench Press 19
Chest Fly 19
Incline Bench Press 20
Decline Bench Press 21
Resisted Punch 21
Lying Cable Crossover 22
Flat Barbell Bench Press 22
Shoulder Exercises:
Seated Shoulder Press 23
Front Shoulder Raise 23
Rear Deltoid Rows 24
Standing Lateral Shoulder Raise 24
Seated Lateral Shoulder Raise 25
Scapular Protraction 25
Scapular Depression 26
Shoulder Rotator Cuff — INTERNAL ROTATION 26
Shoulder Rotator Cuff — EXTERNAL ROTATION 27
Shoulder Extension 27
Shoulder Shrug 28
Barbell Shoulder Shrug 28
Lying Front Shoulder Raise 29
Reverse Fly 29
Military Press 30
Back Exercises:
Lying Shoulder Pullover 31
Wide Pulldowns 31
Narrow Pulldowns 32
Lying Lat Pulldowns 32
Lying Narrow Lat Pulldowns 33
Low Back Extensions 33
Seated Lat Rows 34
Lying Lat Fly 34
Reverse Grip Pulldowns 35
Scapular Retraction 35
Stiff Arm Pulldown 36
Barbell Bent Over Row 36
Arm Exercises:
French Press 37
Lying Triceps Extension 37
Lying 45 Degree Triceps Extension 38
Triceps Pushdown 38
“Rope” Pushdowns 39
Single-Arm Pushdown 39
Cross Triceps Extension 40
Triceps Kickback 40
Seated Triceps Extension 41
Standing Biceps Curl 41
Seated Biceps Curl 42
Seated Wrist Extension 42
Standing Wrist Extension 43
Seated Wrist Curl 43
Standing Wrist Curl 44
Reverse Curl 44
Lying Biceps Curl 45
Reverse Grip Barbell Curls 45
Barbell Curls 46
Abdominal Exercises:
Seated (resisted) Abdominal Crunch 47
Seated (resisted) Oblique Crunch 47
Reverse Crunch 48
Resisted Reverse Crunch 48
Trunk Rotation 49
Abdominal Crunch 49
Leg Exercises:
Leg Extension 50
Leg Curl 50
The Squat 51
Leg Press 51
Lying (Prone) Leg Curl 52
Standing Hip Extension 52
Standing Hip Flexion 53
Seated Leg Curl 53
Lying Leg Extension 54
Seated (straight Leg) Calf Raise 54
Standing Leg Kickback 55
Kneeling Leg Kickback 55
Standing Hip Abduction 56
Seated Hip Adduction 56
Seated Hip Abduction 57
Ankle Inversion 57
Ankle Eversion 58
Deadlift 58
Stiff-Leg Deadlift 59
Fast Fat Loss Now
The Bowflex Body Leanness Program
By Dr. Ellington Darden 60
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