Bowflex Workout Plan - Fat Burning

What you will need:

• A Bowflex home gym with rowing machine feature or cardio machine (exercise bike, treadmill, etc.)
• A timer or stop watch
• Your Bowflex workout manual
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• Pen/paper to record your reps and resistance used for each Bowflex exercise

Bowflex Routine Emphasis

Burning fat and weight loss

Bowflex Routine Frequency

4 times a week

Number of Repetitions

14 (30 for abdominal exercises)

Number of Sets

1 per muscle group

The Bowflex Routine

Day 1

- 5 minutes of cardio

- Back - Seated rows = 14 repetitions

- 5 minutes of cardio

- Chest - Bench press = 14 repetitions

- 5 minutes of cardio

- Biceps - Lying biceps curls = 14 repetition

- 5 minutes of cardio

- Calves - Seated calf raises = 14 repetitions

Day 2

- 3 minutes of cardio

- Shoulders - Upright rows = 14 repetitions

- 3 minutes of cardio

- Thighs - Leg press = 14 repetitions

- 3 minutes of cardio

- Triceps - Lying triceps extensions = 14 repetitions

- 3 minutes of cardio

- Abdominals - Pulley crunches = 30 repetitions

Day 3 - REST

Day 4
- 5 minutes of cardio
• Back - Seated rows = 14 repetitions
• 5 minutes of cardio
• Chest - Bench press = 14 repetitions
• 5 minutes of cardio
• Biceps - Lying biceps curls = 14 repetition
• 5 minutes of cardio
• Calves - Seated calf raises = 14 repetitions

Day 5

• 3 minutes of cardio
• Shoulders - Upright rows = 14 repetitions
• 3 minutes of cardio
• Thighs - Leg press = 14 repetitions
• 3 minutes of cardio
• Triceps - Lying triceps extensions = 14 repetitions
• 3 minutes of cardio
• Abdominals - Pulley crunches = 30 repetitions

Day 6 - REST

Day 7 - REST

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For more Bowflex workout plans, please click here

Which Bowflex exercises will give you the BEST results? Please click here