Fat Burning Bowflex Routine

What You Will Need:

• A Bowflex home gym with horizontal bench and lat tower (example: Bowflex Ultimate)
• Your Bowflex workout manual (Need a new one? Please click here)
• Timer or stop watch
• A piece of paper or tablet to record the amount of resistance and number of repetitions you achieve for each Bowflex exercise

Bowflex Exercise Routine Emphasis:

Fat burning and weight loss

Is your goal gaining size and strength? This Bowflex workout routine will better meet your needs, please click here

Bowflex Workout Routine Frequency:

4 times a week

Number of Repetitions:

14 (30 for Bowflex abdominal exercises)

Number of Sets:

1 per muscle group

The Bowflex Routine

Day 1

• 5 minutes of cardio
• Back - Lying 45-degree rows (Bowflex Exercise of the Month) = 14 repetitions
• 5 minutes of cardio
• Chest - Incline press = 14 repetitions
• 5 minutes of cardio
• Biceps - Standing biceps curls = 14 repetition
• 5 minutes of cardio
• Calves - Standing calf raises = 14 repetitions

Day 2

• 3 minutes of cardio
• Shoulders - Shoulder press = 14 repetitions
• 3 minutes of cardio
• Thighs - leg curls/leg extensions (do 14 leg curls followed immediately by 14 leg extensions) = 14 repetitions and 14 repetitons
• 3 minutes of cardio
• Triceps - Standing push downs (using straight bar) = 14 repetitions
• 3 minutes of cardio
• Abdominals - Resisted crunch = 30 repetitions

Day 3 - Rest

Day 4

• 5 minutes of cardio
• Back - Lying 45-degree rows (Bowflex Exercise of the Month) = 14 repetitions
• 5 minutes of cardio
• Chest - Incline press = 14 repetitions
• 5 minutes of cardio
• Biceps - Standing biceps curls = 14 repetition
• 5 minutes of cardio
• Calves - Standing calf raises = 14 repetitions

Day 5

• 3 minutes of cardio
• Shoulders - Shoulder press = 14 repetitions
• 3 minutes of cardio
• Thighs - leg curls/leg extensions (do 14 leg curls followed immediately by 14 leg extensions) = 14 repetitions and 14 repetitons
• 3 minutes of cardio
• Triceps - Standing push downs (using straight bar) = 14 repetitions
• 3 minutes of cardio
• Abdominals - Resisted crunch = 30 repetitions

Day 6 - Rest

Day 7 - Rest

Want EVEN Better Results?

Tip 1 - When you reach 14 repetitions, do you feel like you could do more? KEEP GOING! Do as many repetitions as you can.

If you reach 14 repetitions, add 5Ibs. (per cable) for your next workout.

If you do more than 14 repetitions, add 10Ibs. (per cable) for your next workout

Tip 2 - If possible, use a different cardio exercise than last month.

Tip 3 - Re-energize your mind and body by changing up your Bowflex workout program once a month.

For more Bowflex routines, please click here

In Summary

Can you see how this Bowflex routine will get you in shape?

Are you interested in getting in shape?

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

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