New Bowflex Workout Program

Tired of doing the same old Bowflex workout program? You're in luck . Introducing our new Bowflex routine of the month.

Below discover a simple Bowflex routine designed to work your entire body with the BEST Bowflex exercises.

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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.

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