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Safety Precautions 1
Get To Know Your Bowflex® Motivator®
2
Safety Warning Labels
2
Get To Know Your Bowflex® Motivator®
2
Home Gym 4
How to Use Your Bowflex® Motivator®
2
Home Gym 5
The Bowflex® Body Leanness Program
By Ellington Darden, Ph.D.
9
Define Your Goals
29
Warm Up / Cool Down
Aerobic Rowing 31
Chest Exercises:
Bench Press 32
Chest Fly 32
Decline Bench Press 33
Incline Bench Press 33
Resisted Punch 34
Lying Cable Crossover 34
Shoulder Exercises:
Rear Deltoid Rows 35
Lateral Shoulder Raise 35
Seated Shoulder Press 36
Front Shoulder Raise 36
Shoulder Extension 37
Shoulder Shrug 37
Scapular Protraction 38
Scapular Depression 38
Lying Front Shoulder Raise 39
Reverse Fly 39
Shoulder Rotator Cuff—Internal 40
Shoulder Rotator Cuff—External 40
Seated Lateral Shoulder Raise 41
Scapular Retraction 41
Back Exercises:
Lying Lat Pulldowns 42
Low Back Extension 42
Pulldowns 43
Narrow Pulldowns with Hand Grips 43
Lying Lat Fly 44
Lying Narrow Lat Pulldowns 44
Seated Lat Rows 45
Arm Exercises:
Triceps Pushdown 45
French Press 46
Lying Triceps Extension 46
Cross Triceps Extension 47
Lying 45° Triceps Extension 47
Seated Triceps Extension 48
Standing Biceps Curl 48
Seated Biceps Curl 49
Lying Biceps Curl 49
Seated Wrist Extension 50
Standing Wrist Curl 50
Reverse Curl 51
Seated Wrist Curl 51
Standing Wrist Extension 52
“Rope” Pushdowns 52
Abdominal Exercises:
Reverse Crunch 53
Resisted Reverse Crunch 53
Seated (Resisted) Abdominal Crunch 54
Seated (Resisted) Oblique Abdominal Crunch 54
Trunk Rotation 55
Leg Exercises:
Leg Extension 55
Lying Leg Extension 56
Ankle Eversion 56
Ankle Inversion 57
Standing Hip Extension (Knee Flexed) 57
Standing Hip Abduction 58
Seated Hip Adduction 58
Seated Hip Abduction 59
Standing Leg Kickback
59
Bowflex® Motivator® 2 Warranty 60
Bowflex® Motivator® 2 Warranty Card 61
Muscle Chart 63
Table of Contents
Table of Contents
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