Bowflex Workout - Total Body

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What You Will Need

• A Bowflex home gym with lat tower
• Your Bowflex workout manual. Need a new one? Please click here
• A stop watch to keep track of your rest periods between sets
• Pen & paper to record how much resistance and how many reps you achieved for each Bowflex exercise

Bowflex Workout Emphasis

Training and developing your whole body

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The Bowflex Workout Program

Monday - Bowflex Routine A

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

Tuesday - Bowflex Routine B

• Shoulders - Shoulder press (using handles) = 14 repetitions
• Thighs - Deadlifts = 14 repetitions
• Triceps - Close-grip bench press = 14 repetitions
• Abs - Toe touch crunches = 30 repetitions
• Shoulders - Upright rows (using handles) = 14 repetitions
• Thighs - Leg press = 14 repetitions
• Triceps - Lying triceps extensions (using handles) = 14 repetitions
• Resisted crunch - 30 repetitions
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Wednesday - Rest

Thursday - Bowflex Routine A

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

Friday - Bowflex Routine B

• Shoulders - Shoulder press (using handles) = 14 repetitions
• Thighs - Deadlifts = 14 repetitions
• Triceps - Lying hammer press = 14 repetitions
• Abs - Toe touch crunches = 30 repetitions
• Shoulders - Upright rows (using handles) = 14 repetitions
• Thighs - Leg press = 14 repetitions
• Triceps - Lying triceps extensions (using handles) = 14 repetitions
• Resisted crunch - 30 repetitions

In Summary

Can you see how this Bowflex routine will empower you to get 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?

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