Bowflex Revolution User Manual

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Summary of Contents

Page 1 - Owner’s Manual

The Bowflex Revolution® Owner’s Manual000-5822.040111.E

Page 2 - Table of Contents

8The Bowflex Revolution® home gym has the largest range of exercises ever offered by a Bowflex® home gym. Preparing your machine for use and maintaini

Page 3 - Important Safety Instructions

9MaintenanceTo 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

Page 4 - Serial number

10Adjusting Cable TensionPay close attention to maintenance of the cable tension. Over time and with heavy use, the cables are designed to give slight

Page 5

11Cable Hookup for Leg ExercisesThe drawings on this page show proper cable hookup when using the leg extension attachment. Please note that the freea

Page 6 - Product Specifications

12Cable Hookup for Leg Press ExercisesThe drawings on this page show proper cable hookup for leg press exercises. Please note that the freearms should

Page 7 - Home Gym

13Storing Leg Press CablesStep 1 Side View Step 2 Step 3 Step 4 Step 1 Step 2 Step 3 Step 4

Page 8 - Using Your Bowflex Revolution

14Storing Leg Extension Cables

Page 9

15Attaching Hand Grips and Foot HarnessesYour Bowflex Revolution® home gym comes with a pair each of hand grips and foot harnesses.Hand GripsYou recei

Page 10 - INCORRECT

16Attaching Accessories, Benches, and SeatsUse the instructions on the following pages to attach each of the accessories/attachments.Leg Press Seatbac

Page 11 - Maintenance

17Attaching Accessories, Benches, and SeatsPreacher CurlPull out the pop-pin and slide the Preacher Curl Assembly into place. When the Preacher Curl i

Page 12 - Adjusting Cable Tension

Table of ContentsImportant Safety Information 1 Safety Warning Labels and Serial Number 2Specifications 4Getting to Know Your Bowflex Revo

Page 14

19Companion EquipmentBowflex Revolution® Accessory Rack (ordered separately) The Bowflex Revolution® home gym comes with many accessories and attachment

Page 15 - Storing Leg Press Cables

20Defining Your GoalsMuscle Strength is the maximum force you can exert against resistance at one time. Your muscle strength comes into play when you

Page 16 - Storing Leg Extension Cables

21Defining Your GoalsReaching Your GoalsTo reach your goals you must follow a consistent, well designed program that provides balanced development t

Page 17 - Foot Harness

22Exercising ProperlyWorking OutA workout begins in your mind’s eye. With concentration and visualization you can approach your workout with a positiv

Page 18 - Leg Press Plate

23The Workouts20 Minute Better Body WorkoutFrequency: 3 Days Per Week (M-W-F) Time: About 20 MinutesStart by performing one set of each exercise

Page 19 - ATTENTION

24The Workouts20 Minute Upper/Lower BodyFrequency: 4 Days Per Week (M-T-TH-F) Time: About 20 MinutesThis program provides you with a quick an

Page 20

25The WorkoutsBody BuildingFrequency: 3 Days On, 1 Day Off Time: About 45-60 MinutesBody building requires focused concentration and dedication

Page 21 - Companion Equipment

26The WorkoutsCircuit Training – Anaerobic/CardiovascularFrequency: 2-3 Times Per Week Time: About 20-45 MinutesCircuit training is a great w

Page 22 - Defining Your Goals

27The WorkoutsTrue Aerobic Circuit TrainingFrequency: 2-3 Times Per Week Time: About 20-60 MinutesCircuit training is a great way to achieve

Page 23

1Important Safety InstructionsIndicates a potentially hazardous situation which, if not avoided, could result in death or serious injury.Read and unde

Page 24 - Exercising Properly

28The WorkoutsStrength TrainingFrequency: 3 Days Per Week (M-W-F) Time: About 45-60 MinutesThis program is designed to emphasize overall strength dev

Page 25 - The Workouts

29ExercisesA Revolutionary Way to ExerciseThe Bowflex Revolution® home gym provides an unparalleled number of exercises, with more than 90 exercises a

Page 26

Chest Exercises30Bench Press — Shoulder Horizontal Adduction (and elbow extension)Muscles worked:Pectoralis Major; Deltoids; TricepsBench Position:45˚

Page 27

31Chest ExercisesResisted Punch — Shoulder Flexion, Elbow Extension, Scapular ProtractionSTART FINISHSTART• Sit on the bench facing away from the e

Page 28

32Chest ExercisesDecline Chest FlySTART FINISHSTART• Sit in the 45º position, reach straight behind your body, grasp the Hand Grips, and slightly be

Page 29

33Chest ExercisesStanding Chest Press — Shoulder Horizontal Adduction (and elbow extension)START FINISHSTART• Grasp the Hand Grips so the cables are

Page 30

34Chest ExercisesIncline Chest Press — Shoulder Horizontal Adduction (and elbow extension)START FINISHSTART• Grasp the Hand Grips so the cables trave

Page 31 - Exercises

35Chest ExercisesStanding Incline Chest Press w/ Alternating Motion — Shoulder Horizontal AdductionSTART FINISHSTART• Grasp the Hand Grips so the cab

Page 32 - Chest Exercises

36Chest ExercisesStanding Decline Chest Press — Shoulder Horizontal Adduction (and elbow extension)START FINISHSTART• Grasp the Hand Grips so the cab

Page 33

37Chest ExercisesStanding Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)START FINISHSTART• Grasp the Hand Grips so the cables lie cl

Page 34

2Safety Warning Labels and Serial NumberLabel 1Label 3Label 4Label 5Label 2Serial numberLabel 2Locate and read all safety warnings on the machine befo

Page 35

38Chest ExercisesStanding Incline Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)START FINISHSTART• Grasp the Hand Grips so the cable

Page 36

39Shoulder ExercisesRear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion)START FINISHSTART• Sit on the bench facing the main engine.

Page 37

40Shoulder ExercisesSeated Shoulder Press — Shoulder Adduction (and elbow extension)START FINISHSTART• Sit on the bench facing away from the engine

Page 38

41Shoulder ExercisesShoulder Extension — (elbows stabilized)START FINISHSTART• Sit on the bench facing engine. • Grasp the Hand Grips, palms fac

Page 39

42Shoulder ExercisesScapular Protraction — (elbows stabilized)START FINISH• Reach behind your body, grasp the Hand Grips and straighten your arms in

Page 40

43Shoulder ExercisesLying Front Shoulder Raise — Shoulder Flexion (elbows stabilized)START FINISHSTART• Sit on the bench facing engine. • Grasp

Page 41 - Shoulder Exercises

44Shoulder ExercisesSeated Lateral Shoulder Raise — Shoulder Abduction (elbows stabilized)START FINISHSTART• Sit on the bench facing engine. • S

Page 42

45Shoulder Exercises Standing Shoulder Press — Shoulder Abduction (and elbow extension)START FINISH• Grasp the Hand Grips so the cables are in line

Page 43

46Shoulder ExercisesStanding Front Shoulder Raise — Shoulder FlexionSTART FINISH• Stand on the platform facing away from the engine.• Grasp the Hand

Page 44

47Shoulder ExercisesStanding Cablecross Rear Deltoid Row — Shoulder Horizontal Abduction (and elbow flexion)START FINISHSTART• Grab the opposite side

Page 45

3Safety Warning Labels and Serial NumberLabel 2: Keep hands away.Location: Below freearms on main unit; top of seat rail bracket; top of Leg Ex

Page 46

48Shoulder ExercisesShoulder Internal Rotation w/ Full Shoulder Adduction START FINISHSTART• Stand off to one side of the machine.• Grasp the handle

Page 47

49Shoulder ExercisesShoulder External Rotation w/ Full Shoulder Adduction START FINISHSTART• Stand off to one side of the machine.• Facing the machi

Page 48

50Back ExercisesNarrow Pulldowns with Hand Grips — Shoulder Extension (with elbow flexion)START FINISHSTART• Straddle the bench facing the engine, g

Page 49

51Back ExercisesSeated Lat Rows — Shoulder Extension (and elbow flexion)START FINISHSTART• Sit on the bench facing the engine, near the back (leg ext

Page 50

52Back ExercisesSTART FINISH• Sit on the Bench facing the engine.• Grasp the Hand Grips, palms facing each other. • Keeping your arms straight,

Page 51

53Back ExercisesStanding Lat Row Low Pulley — Shoulder Extension (and elbow flexion)START FINISHSTART• Stand on the floor facing the engine.• Grasp t

Page 52 - Back Exercises

54Back ExercisesStanding Single Arm Lat Row Low Pulley — Shoulder Extension START FINISHSTART• Stand on one side of the seat rail, facing the engine,

Page 53

55Back ExercisesSeated Low Back Extension START FINISHSTART• While sitting on the seat pad, move the handles to one side and slide the strap above yo

Page 54

Lying Shoulder Pullover56Back ExercisesSTART FINISH• With the bench flat, lie on your back with your head facing the engine. • Position yourself

Page 55

57Back ExercisesWide Pulldowns — Shoulder Adduction (with elbow flexion)START FINISHSTART• Grasp the Hand Grips using the wide grip determined by fol

Page 56

4Product SpecificationsDimensions (arms raised) 112” L x 37.8” W x 73” H (284cm x 98cm x 185.4cm)Workout Area 120” x 84” (304.8cm x 213.4cm)Asse

Page 57

Arm ExercisesTriceps Pushdown — Elbow ExtensionSTART FINISHSTART• Straddle the Seat Rail, facing the engine.• Grasp the Hand Grips, palms facing

Page 58

59Arm ExercisesStanding French Press – Elbow extension form a shoulder flexed positionSTART FINISHSTART• Stand facing away from the engine with one fo

Page 59

Arm ExercisesLying 45° Triceps Extension — Elbow ExtensionSTART FINISHSTART• Lie flat on the Bench, head toward the engine. Keep your knees bent an

Page 60 - Arm Exercises

61Arm ExercisesRope Pushdowns – Elbow extensionSTART FINISHSTART• Cross your arms and grasp the Hand Grips (right hand on left handle, left hand on r

Page 61

62Arm ExercisesStanding Biceps Curl – Elbow flexion from a shoulder extended positionSTART FINISHSTART• Reach back and grasp the Hand Grips with your

Page 62

Arm ExercisesStanding Biceps Curl — Elbow Flexion (in supination)START FINISHSTART• Straddle the Seat Rail, facing the engine.• Reach down and gr

Page 63

Arm ExercisesPreacher Curl — Elbow Flexion (in supination)• Sit at the end of the bench facing away from the engine. • Rest your elbows on the pl

Page 64

Tricep KickbackSTART FINISHSTART• Straddle the bench facing the engine, bend forward at your hips until your torso is parallel to the bench, slight

Page 65

Arm ExercisesLying Biceps Curl — Elbow Flexion (in supination)START FINISHSTART• Sit on the bench, facing the engine. Keep your knees bent and feet

Page 66

67Arm ExercisesStanding Wrist Curls – Wrist flexion from elbow flexed positionSTART FINISHSTART• Reach down and grasp the Hand Grips, palms facing up,

Page 67

5BenchSeatSeat RailCableVariable Pulley SystemHand GripStanding PlatformSpring Lock Seat PinLeg Extension/Leg Curl AttachmentBowflex Revolution® Part

Page 68

68Arm ExercisesSeated Wrist Curl — Wrist FlexionSTART FINISHSTART• Sit facing the engine with your knees bent, feet together and flat on the bench.

Page 69

69Abdominal ExercisesStanding Trunk RotationSTART FINISHSTART• Stand with one side toward the engine, angled about 45° away from the platform.• Gra

Page 70

70Abdominal ExercisesKneeling “Wood Chop” – High to Low Trunk flexion with rotationSTART FINISHSTART• Stand off to one side of the platform and kneel

Page 71 - Abdominal Exercises

Reverse Crunch — Spinal FlexionSTART FINISHSTART• Lie on the bench, head toward the engine, grasp bench for support. • Bend your hips and knees u

Page 72

Abdominal ExercisesSeated (Resisted) Abdominal Crunch — Spinal FlexionSTART FINISHSTART• Grasp the Hand Grips in both hands, drawing them over your

Page 73

73Leg ExercisesProne (Lying face down) Leg Curls START FINISHSTART• Set up the leg curl attachment with the bar up as shown, and the bench flat.• Li

Page 74

74Leg ExercisesLying Leg ExtensionSTART FINISHSTART• While sitting on the bench facing the engine, attach one cable to the D-ring on the heel of the

Page 75 - Leg Exercises

Leg Exercises75Standing Hip Extension — (knee flexed)START FINISHSTART• Stand to one side of the Seat Rail, facing the engine.• Secure the Foot Ha

Page 76

Leg ExercisesAnkle EversionSTART FINISHSTART• Sit on the Bench, with one side to the engine.• Attach a Foot Harness on the foot farthest from th

Page 77

Leg ExercisesHip AbductionSTART FINISHSTART• Stand to one side of the Seat Rail, one side next to engine.• Secure Foot Harness on the foot furthe

Page 78

6SpiraFlex® ResistanceThe Bowflex Revolution® home gym features an ingenious patented technology called SpiraFlex®. The Bowflex Revolution® muscle-bui

Page 79

78Leg ExercisesStanding Hip FlexionSTART FINISHSTART• Stand on the platform on one side of the seat rail facing away from the engine.• Attach one ca

Page 80

79Leg ExercisesStanding Hip External RotationSTART FINISHSTART• Stand on the platform on one side of the seat rail facing sideways from the engine.•

Page 81

Leg Exercises80VARIATIONSingle Leg - Leg Press – Knee Extension w/ hip extensionSTART FINISH• Remove the bench and set up the machine with the slidin

Page 82

Leg ExercisesDorsi FlexionSTART FINISH• Sit on the bench facing toward the engine. • Attach the Foot Harness on your right foot, bend your knee,

Page 83

SternocleidomastoidPectoralis MajorAnterior DeltoidMedial DeltoidBicepsBrachialisExternal ObliquesBrachioradialisPronator TeresFlexor Carpi RadialisTe

Page 84 - Muscle Chart

Please feel free to make copies of this chart to continue your exercise log.EXERCISE DATE DATE DATE DATE DAT E DATESetsRepsResistanceSetsRepsResistanc

Page 85 - Exercise Log

84Bowflex Revolution® 100% Satisfaction GuaranteeWe want you to know that your Bowflex Revolution® machine is a superior product. Your satisfaction is

Page 88

7Using Your Bowflex Revolution® Home GymStep 1: Place resistance plate on shaft, matching rounded top of hole with rounded top of shaft. Push resistan

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