Bowflex XTL User Manual

&Owner’s ManualFitness GuideWritten By: Tom Purvis, Registered PhysicalTherapist, CertifiedStrength ConditioningSpecialist, and HeadTrainer for

Defining Your GoalsYour body will do what you train it to do. That’s why it’s important to define your goals andfocus on those goals. Here are some fi

Cardiovascular Endurance is the ability of theheart and lungs to supply oxygen andnutrients to exercising muscles over anextended period of time. It c

Working OutA workout begins in your minds eye. Withconcentration and visualization you canapproach your workout with a positive,constructive attitude.

20 MINUTE BETTER BODY WORKOUTFREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTESStart by performing one set of each exercise. Warm up with a l

Body PartChestBackShouldersArmsExerciseBench PressSeated Lat RowsRear Deltoid RowsBiceps CurlFrench PressSets1-31-31-31-31-3Reps12-1512-1512-1512-1512

BODY BUILDINGFREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTESBody building requires focused concentration and dedication to training, as well

CIRCUIT TRAINING - ANAEROBIC/CARDIOVASCULARFREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-45 MINUTESCircuit training is a great way to achieve the bene

TRUE AEROBIC CIRCUIT TRAININGFREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-60 MINUTESCircuit training is a great way to achieve the benefits of streng

STRENGTH TRAININGFREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTESThis program is designed to emphasize overall strength development. This

INCLINE BENCH PRESS- Shoulder Horizontal Adduction (and elbow extension)Muscles worked: This exercise emphasizes the chest muscles (pectoralis major),

Table Of ContentsGetting To Know Your Machine 2Using Your Machine 3Optional Equipment 6Warning 7Defining Your Goals 8Working Out 10The Workouts:T

BENCH PRESS- Shoulder Horizontal Adduction (and elbow extension)Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), also in

BENCH PRESSwith Purvis Pec bar - Shoulder Horizontal Adduction (and elbow extension)Muscles worked:This exercise emphasizes the chest muscles (pectora

LYING SHOULDER PULLOVER - Shoulder Extension (elbow stabilized)Muscles worked:This exercise emphasizes the upper back (the latissimus dorsi, teres maj

SEATED SHOULDER PRESS - Shoulder Adduction (and elbow extension)Muscles worked:This exercise emphasizes the front portion of the shoulder muscles (fro

REAR DELTOID ROWS- Shoulder Horizontal Abduction (and elbow flexion)Muscles worked: This exercise emphasizes the back portion of the shoulder muscles

SCAPULAR DEPRESSION Muscles worked:This exercise develops your lower trapezius muscles, which are stabilizingand moving your shoulder blades. This mo

SHOULDER ROTATOR CUFF- Internal RotationMuscles worked: This exercise emphasizes the front rotator cuff muscle (subscapularis).Starting position:•Sit

SHOULDER EXTENSION- (elbows stabilized)Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres majorand rear deltoid mus

LYING FRONT SHOULDER RAISE - Shoulder Flexion (elbow stabilized)Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (fr

REVERSE FLY - Shoulder Horizontal Abduction (elbows stabilized)Muscles worked: This exercise emphasizes the back portion of the shoulder muscles (the

CONGRATULATIONS on your commitment to fitness!By choosing Bowflex to be your partner, you’ve chosen amachine that can deliver on it’s promises!The res

WIDE PULLDOWNSwith the Lat Tower - Shoulder Adduction (with elbow flexion)Muscles worked:This exercise emphasizes the latissimus dorsi, teres major an

Back ExercisesFINISHSTARTFINISHSTARTLYING LAT PULLDOWNS- ModifiedMuscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear d

SEATED LAT ROWS- Shoulder Extension (and elbow flexion)Muscles worked:This exercise emphasizes the latissimus dorsi, teres major and rear deltoidmuscl

REVERSE GRIP PULLDOWNSwith the Lat Tower - Shoulder Extension (with elbowflexion)Muscles worked:This exercise emphasizes the latissimus dorsi, teres m

ONE ARM SEATED LAT ROWS- Shoulder Extension (with elbow flexion)Muscles worked:This exercise emphasizes the latissimus dorsi, teres major and rear del

STIFF-ARM PULLDOWNwith Lat Tower - Shoulder Extension (elbow stabilized)Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi

TRICEPS PUSHDOWNwith Lat Tower - Elbow ExtensionMuscles worked:This exercise emphasizes the triceps muscles located on the backs of the upperarms. Th

LYING TRICEPS EXTENSION - Elbow ExtensionMuscles worked:This exercise emphasizes the triceps muscles located on the backs of the upperarms.Starting po

TRICEPS KICKBACKMuscles worked: This exercise emphasizes the triceps muscles located on the backs of the upperarms.Starting position: •Straddle the be

SEATED TRICEPS EXTENSION - Elbow ExtensionMuscles worked:This exercise emphasizes the triceps muscles located on the backs of the upperarms.Starting p

Power Rod® ResistancePower Rods are made from a special compositematerial. Your rods are sheathed with aprotective black rubber coating. Each rod isma

Arm ExercisesFINISHSTARTFINISHSTARTCONCENTRATION BICEPS CURL - Elbow Flexion (in supination)Muscles worked:This exercise emphasizes the biceps muscles

SEATED WRIST EXTENSIONMuscles works:This exercise develops the back and top parts of your forearms and is critical inhelping to prevent injuries like

REVERSE CURL- Elbow Flexion (in pronation)Muscles worked:This exercise emphasizes the deep arm muscle (brachialis) while involving thefront forearm mu

STANDING WRIST EXTENSIONMuscles worked:This exercise emphasizes the back and top parts of your forearms. It alsoisometrically challenges your deep bic

REVERSE CRUNCH- Spinal FlexionMuscles worked:This exercise works your entire abdominal area including your upper andlower front abs (rectus abdominus)

SEATED (RESISTED) ABDOMINAL CRUNCH- Spinal FlexionMuscles worked:This exercise emphasizes the abdominal area including the upper and lowerfront abs (r

TRUNK ROTATIONMuscles worked:This exercise involves most of the trunk muscles. It does not “spot reduce” oreliminate “love handles”. It should be note

FINISHSTARTFINISHSTARTLeg ExercisesLEG EXTENSION with attachment Muscles worked:This exercise emphasizes the muscles on the front of the upper thigh(q

LYING (PRONE) LEG CURL - Knee FlexionMuscles worked:This exercise emphasizes the hamstring muscle group (biceps femoris,semimembranosus, semitenonosus

STANDING HIP EXTENSION (Knee flexed)Muscles worked:This exercise strengthens and develops the muscles of your buttocks area(gluteus maximus). Rememb

The Workout BenchYour Bowflex has four different benchpositions. To adjust the bench, simply locatethe spring lock pin on the side of the seatportion

SEATED LEG CURL - Knee FlexionMuscles worked:This exercise emphasizes the hamstring muscle group (biceps femoris,semimembranosus, semitenonosus) on th

SEATED (STRAIGHT LEG) CALF RAISE- Ankle Plantarflexion (knee stabilized)Muscles worked:This exercise is great for emphasizing the muscles of your lowe

LYING LEG EXTENSIONMuscles worked:This exercise allows you to strengthen and develop the front part of yourupper thighs (quadriceps muscle groups), he

ANKLE INVERSIONMuscles worked:This exercise strengthens and develops the muscles on the inside of yourlower legs (tibialis anterior and posterior). T

FINISHSTARTANKLE EVERSIONMuscles worked: This exercise strengthens and develops the muscles on the outside of yourlower legs (peroneals). These muscl

The BowflexBody LeannessProgramBy Ellington Darden, Ph.D.Fast Fat LossNow!53

UPRIGHT ROW- Shoulder Abduction (elbow stabilized)Muscles worked - This exercise emphasizes the side shoulder muscles (middle deltoids), the topmuscle

A Personal Guarantee From Dr. Ellington DardenDear Bowflex Enthusiast,I’m excited, really excited! I’m elated because I’ve developed an exercising and

IntroductionThe Bowflex Body LeannessProgramThis program is scientifically designed formaximal fat loss over six weeks. It is importantthat you practi

If you would like to measure your personalbefore-and-after results, there are several stepsyou need to take. It is important that youaccurately perfor

Using the Bowflex Hand gripsThe Bowflex hand grips can beused as regular grips, handcuffs or ankle cuffs, dependingon how they are configured.Regular

Skinfold MeasurementsTo accurately track your progress through this six-week program, it is necessary to take skinfoldmeasurements. By measuring yours

Using Calipers When Measuring SkinfoldsThe procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefingera fold of skin a

To Use The Nomogram:1) Locate the sum of your three skinfolds in the right column and mark it.2) Locate your age in years on the far left column and m

Now that you know your body-fat percentage, you can calculate your lean-body percentage. Thiswill eventually show you how many pounds of muscle were a

Pictures can be the most exciting evaluation youcan do. The numbers and the tape measurementsare great, but actually seeing differences fromcomparison

Your Results Summary SheetName AgeHeight

GUIDELINES Week 1&2All exercises should be practiced with one set of 8 to 12 repetitions. The style ofperformance is very important. The movement

GUIDELINES Week 5&6All exercises should be practiced with one set of 8 to 12 repetitions. The style ofperformance is very important. The movement

You will be following a reduced-calorie nutrition program, which is divided into three two-weeksegments. The program is a proven method for achieving

Drinking plenty of water is essential to thesuccess of this program. Drinking therecommended amount of water can seem like achallenge at first. Stick

Folding & Moving Bowflex: Folding andmoving your Bowflex is easy. Follow the simplesteps below to fold your Bowflex. Once it’sfolded, simply tilt

The menus in the Bowflex eating plan aredesigned for maximum fat-loss effectiveness andnutritional value. For best results, follow themexactly.Every a

Breakfast = 300 calories. Choiceof bagel, cereal or shake.Bagel1 plain bagel, Sarah Lee (frozen) (210)3/4 ounce light cream cheese (45)1/2 cup orange

Dinner = 500 or 300 calories. Men = 500 calories, Women = 300 caloriesChoice of one of three meals:Tuna Salad DinnerIn a large bowl, mix the following

Shopping ListQuantities needed for listed items will dependon your specific selections. Review your choicesand adjust the shopping list accordingly. I

Q. I often get headaches when Ieat only 1000 calories a day.What should I do?A. Your headaches may be caused by goinglonger than three hours between m

Q. I’m a 40-year-old womanwith a teenage son anddaughter. My husband and Iboth want to lose 10 poundsand the children would alsolike to lose some weig

Most people are more motivated and makebetter progress if they go through the programwith a friend. In selecting a training partner, hereare several t

Q & AQ. I’m pleased that I lost the fatI wanted to lose. What do I doto maintain my new bodyweight?A. Once you’ve lost your excessive fat, your ne

Exercise LogEXERCISE DATE DATE DATE DATE DATE DATEPlease feel free to make copies of this chart to continue your exercise log.SetsRepsResistanceSetsRe

Muscle ChartSternocleidomastoidPectoralis MajorAnterior DeltoidMedial DeltoidBicepsBrachialisExternal ObliquesBrachioradialisPronator TeresFlexor Carp

The Bowflex Leg Extension / Leg CurlAttachmentThis attachment is designed to add moreeffectiveness to all exercise routines where “leg work” is requir

BOWFLEXOWER ROPP®®This manual is written and designed byindustry professionals. If you have anyquestions regarding your Bowflex or anyinstructions

WARNING!Before beginning any exercise program consultyour physician or health care professional.Only he or she can determine the exerciseprogram that