Brand New Bowflex Workout Plan

What you will need

A Bowflex home gym - with lat tower attachment

A timer

Pen and paper to keep track of the resistance level you use for each Bowflex exercise and how many repetitions you achieved

Workout Emphasis

Training your entire body with the most effective Bowflex exercises

Workout Frequency

4 times a week (example: Monday, Tuesday, Thursday, Friday)

Number of Repetitions

14 (30 for abdominal exercises)

The workout

Bowflex Routine A (Monday, Thursday)

• Back - Bent rows = 14 repetitions
• Chest - "Rotating" chest press = 14 repetitions
• Biceps - Lying curls = 14 repetitions
• Calves - Seated calf raises = 14 repetitions

Back - Lat pulldowns (behind the neck) = 14 repetitions

• Chest - Bench press = 14 repetitions
• Biceps - Standing curls (using handles) = 14 repetitions
• Calves - Standing calf raises = 14 repetitions

Shop Bowflex home gym at Bizrate


Bowflex Routine B (Tuesday, Friday)

• Shoulder - Shoulder press (using handles) = 14 repetitions
• Triceps - Lying 45 degree triceps press = 14 repetitions
• Thighs - Squat = 14 repetitions
• Abs - Resisted abdominal crunch = 30 repetitions

Shoulder - Upright rows (using straight bar) = 14 repetitions

• Thighs - Leg extensions/leg curls = 14 leg extensions followed immediately by 14 leg curls
• Triceps - Close grip bench press = 14 repetitions
• Abs - Resisted oblique crunches = 30 repetitions

How to Perform

Select a weight that will be challenging for you to do 14 repetitions. Once you can do 14 repetitions, add 5Ibs. to each side. If you can do 14 repetitions easily, add 10Ibs. to each side.

Tip - Would you like your Bowflex workout program to be as short and effective as possible? Set your timer for 2:00 seconds or less between each Bowflex exercise.

Activating your timer between exercises will help you stay focused and keep your workout on track.

(Optional) Special Technique

Would you like to take your Bowflex routine to the next level? Do you like a challenge? Try this

Week 1 - Do each exercise and rest (reconfigure your Bowflex for the next exercise) for 2:00seconds between exercises.

Week 2 - Do each exercise and rest for 1:30 seconds between exercises.

Week 3 - Do each exercise and rest for 1:00 seconds between exercises.

Week 4 - Do each exercise and rest 0:45 seconds between each exercise.

Week 5 - Start a new workout or you can go through this one again.

In Summary

Can you see how this Bowflex workout plan will get you in shape?

Are you interested in getting in shape?

If you ever were going to start getting in shape, when do you think would be the best time tostart?

Has this page helped you? Please help us by “Sharing This Page” (simply click one of the banners below). Thank you