New Bowflex Workout Program

What you will need:

• A Bowflex Xtl (a Bowflex home gym with lat tower)
• A timer or stop watch
• Your Bowflex manual
• Pen and paper to record your resistance used and repetitions you achieved for each Bowflex exercise

Workout Emphasis

Training your entire body - twice a week

Workout Frequency

4 days a week

Number of Repetitions

14 (30 for abdominal exercises)

The Bowflex Workout Program

Monday - Bowflex Routine A

• Back - Seated rows = 14 repetitions
• Chest - Incline press = 14 repetitions
• Biceps - Standing curls (using straight bar) = 14 repetitions
• Calves - Standing calve raises = 14 repetitions
• Back - Wide-grip pulldowns = 14 repetitions
• Chest - Bench press = 14 repetitions
• Biceps - Pull down curls = 14 repetitions
• Calves - Seated calve raises = 14 repetitions

Tuesday - Bowflex Routine B

• Shoulders - Arnold press = 14 repetitions
• Thighs - Leg press = 14 repetitions
• Triceps - Triceps extensions = 14 repetitions
• Abs - Resisted crunches = 30 repetitions
• Shoulders - Upright rows = 14 repetitions
• Thighs - Seated legs curls (using leg press belt) = 14 repetitions
• Triceps - Standing triceps push downs (using straight bar) = 14 repetitions
• Cable Crunches - 30 repetitions

Wednesday - Rest

Thursday - Bowflex Routine A

• Back - Seated rows = 14 repetitions
• Chest - Incline press = 14 repetitions
• Biceps - Standing curls (using straight bar) = 14 repetitions
• Calves - Standing calve raises = 14 repetitions
• Back - Wide-grip pulldowns = 14 repetitions
• Chest - Bench press = 14 repetitions
• Biceps - Pull down curls = 14 repetitions
• Calves - Seated calve raises = 14 repetitions

Friday - Bowflex Routine B

• Shoulders - Arnold press = 14 repetitions
• Thighs - Leg press = 14 repetitions
• Triceps - Triceps extensions = 14 repetitions
• Abs - Resisted crunches = 30 repetitions
• Shoulders - Upright rows = 14 repetitions
• Thighs - Seated legs curls (using leg press belt) = 14 repetitions
• Triceps - Standing triceps push downs (using straight bar) = 14 repetitions
• Cable Crunches - 30 repetitions

Saturday -Rest

Sunday -Rest

QUESTION - Can you workout on Tuesday, Wednesday, Friday, Saturday, instead? Or, can you do all 4 workouts in a row without a Rest day?

Absolutely, whatever fits into your schedule.

How to Perform

Select a weight that will be challenging for you to do 14 repetitions with. Once you can grind out 14 repetitions - add 5Ibs. to each side. If you can do more than 14 repetitions - add 10Ibs. to each side.

QUESTION - If you reach 14 repetitions, but you feel like you can do more, should you stop or keep going?

Keep going and do as many as you can.

For more Bowflex workouts, please click here

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