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Owner’s Manual and Fitness Guide Table of Contents
Safety Precautions 1
Safety Warning Labels 2
Getting to Know Your Bowflex Revolution
®
Home Gym 4
Using Your Bowflex Revolution
®
Home Gym
S
piraFlex
®
Resistance 5
Adjusting and Understanding the Resistance 5
Attaching SpiraFlex
®
Resistance Plates 6
Preparing for Use, Storing, and Moving 7
Maintenance 8
Adjusting Cable Tension 9
Cable Hookup for Leg Exercises 10
Cable Hookup for Leg Press Exercises 11
Storing Leg Press Cables 12
Storing Leg Extension Cables 13
Attaching Hand Grips and Foot Harnesses 14
Attaching Accessories, Benches and Seats 15
Leg Press Seatback 15
Leg Press Plate 15
Preacher Curl 16
Multi-Position Bench 16
Companion Equipment 17
Defining Goals 18
Reaching Your Goals 1
9
Designing Your Own Program 19
Exercising Properly 20
Working Out 20
Warming Up 20
Aerobic Rowing Position: 20
Breathing 20
Performing Your Routine 20
Cool Down 20
The Workouts 21
20 Minute Better Body Workout 21
Advanced General Conditioning 21
20 Minute Upper/Lower Body 22
Body Building 23
Circuit Training – Anaerobic/Cardiovascular 24
True Aerobic Circuit Training 25
Strength Training 26
Exercises 28
Chest Exercises 29
Shoulder Exercises 39
Back Exercises 50
Arm Exercises 58
Abdominal Exercises 69
Leg Exercises 73
Muscle Chart 83
Exercise Log 85
Bowflex
®
Body Leanness Program 87
Warranty Information 106
Contact Information 109
Product Specifications
Dimensions (arms raised) 112” L x 37.8” W x 73” H (284cm x 98cm x 185.4cm)
Workout Area 84” x 64” (213.4cm x 162.6cm)
Assembled Unit Weight 336.2 lbs. (152.5 kg)
Shipping Weight 414.64 lbs. (188.1 kg)
SpiraFlex
®
Resistance 220 lbs. (100 kg)
SpiraFlex
®
Upgradability 300 lbs. (136 kg)
Maximum User Weight 300 lbs. (136 kg)