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SHOULDER ROTATOR CUFF

– Internal Rotation

Muscles worked:

This exercise emphasizes the front rotator cuff muscle (subscapularis).

Starting position:

•Sit on the bench with one side toward the Power Rods. Maintain good spinal alignment.
•Grasp the handle nearest you and draw the upper arm into your side, keeping your elbow bent.
•Distance yourself on the bench to eliminate slack in the cable.
•Use a very light resistance. This is not a powerful movement.

Action:

•Rotate your forearm toward your abdomen, keeping your elbow by your side during the entire

motion.

•Slowly return to the starting position.

Key points:

•Control the motion during the entire exercise. DO NOT USE MOMENTUM.
•Do not rotate the spine to get additional range of motion. Try for “pure” rotation of the

shoulder joint. More is not better!

•Use light resistance only. Pick a resistance that you can perform 12 - 15 perfect reps.

SHOULDER ROTATOR CUFF

– External Rotation

Muscles worked:

This exercise emphasizes the rear portion of the rotator cuff (infraspinatus and

teres minor muscles). This area generally gets very weak as we age and needs to be addressed by almost
everyone.

Starting position:

•Sit on the bench with one side toward the Power Rods. Maintain good spinal alignment.
•Using the arm furthest from the rods, reach across your body, grasp the handle nearest you and

draw that arm back into your side, keeping your elbow bent.

•Allow your forearm to rest against your abdomen and your elbow against your side, taking out

some of the slack or tension in the cables.

Action:

•Rotate your forearm away from your abdomen and out to the side, keeping your elbow/upper

arm by your side during the entire motion.

•Slowly return to the starting position.

Key points:

•Control the motion during the entire exercise. DO NOT USE MOMENTUM.
•Do not rotate the spine to get additional range of motion. Try for “pure” external rotation of the

shoulder joint. More is not better!

•Use light resistance only. Pick a resistance that allows you to perform 12 - 15 reps.

FINISH

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FINISH

START

Shoulder Exercises

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Summary of Contents for Power Pro

Page 1: ...Physical Therapist Certified Strength Conditioning Specialist and Head Trainer Trainer T for the National Academy of Sports Medicine BOWFLEX BOWFLEX B ITNESS FITNESS FITNESS Special Edition Includes Dr Ellington Darden s 6 Week Fast Fat Loss Body Leanness Program BOWFLEX OWER RO P P FOR ALL POWER PRO MODELS ...

Page 2: ...t Tower 28 Lying Lat Pulldowns Modified 29 Functional Low Back Extension 29 Seated Lat Row 30 Lying Lat Pulldowns 30 Lying Lat Fly 31 Reverse Grip Pulldown 31 One Arm Seated Lat Rows 32 Scapular Retraction 32 Stiff Arm Pulldown 33 Arm Exercises Triceps Pushdown w Lat Tower 34 Single Arm Pushdown w Lat Tower 34 French Press 35 Lying Triceps Extension 35 Cross Triceps Extension 36 Triceps Kickback 3...

Page 3: ...l before attempting to use your Bowflex It is important that you understand how to properly perform each exercise before you attempt to perform the exercise with the Power Rod Resistance attached to the cables With all of the fitness choices available today we understand that choosing a piece of equipment can be very confusing Everyone at Bowflex Inc would like to thank you for your trust and your...

Page 4: ...nce level To hook multiple rods up to one cable simply bend the furthest forward rod toward the cable and place the cable hook through the rod cap Now you can hook up the next furthest back rod Hooking up the forward most rod prevents rods from crossing over the top of one another Safety When hooking up the Power Rods do not stand directly over the tops of the rods Stand off to the side while conn...

Page 5: ...re bench forward until the spring lock seat pin locks into a hole With the bench in the flat position there are two possible holes for the spring lock pin to lock into one forward and one back Incline Position Start with the bench flat in the the furthest position away from the Power Rods Pull out on the spring lock seat pin and lift the long bench pad up Slide forward until the pin locks into the...

Page 6: ...our foot or ankle and tighten grip up by pulling handle portion toward the cuff portion USING THE BOWFLEX LEG PRESS BELT The Leg Press Belt is used exclusively for the Leg Press and the Seated Leg Curl exercises With the Bowflex seat adjusted to the free sliding position spring lock seat pin unlocked the hand grips removed and the desired amount of resistance hooked up sit on the seat and position...

Page 7: ...opposite bench legs crossing the cables to do so Wrap the Leg Press Belt around Power Rods and link hooks to D rings on hand grips MAINTENANCE CARE OF YOUR BOWFLEX Your Bowflex requires very little maintenance To keep your Bowflex in top condition check all fasteners and Rod Caps before each workout and tighten as needed Clean the bench with a non abrasive cleaner after each use This will keep it ...

Page 8: ... are in place and tightened Make sure that the attachment s cables are securely fastened to the regular Bowflex cables Always use the Bar Holders to support the lat pulldown bar or remove the bar when not in use THE PURVIS PEC BAR This attachment is specifically designed to enhance the bench press and shoulder press exercises by changing the angle of resistance The attachment is mounted on the rea...

Page 9: ...the Power Rods when exercising and make certain that observers also stand clear of the Bowflex when the Power Rods are in use Never move or adjust the bench while sitting or lying on the bench Never stand on the bench Before exercising make sure that the spring lock seat pin is securely fastened and the bench is firmly in place Inspect your machine before each workout Periodically check all fasten...

Page 10: ...ing the muscles faster rather than attempting to move faster Performing sport simulation exercises usually results in a deterioration of the motor pattern or skill The biomechanically sound method of improving power in your sport is to train for power using the correct joint movements as described in this manual Then practice the skill associated with your sport learning to apply this newly achiev...

Page 11: ... an exercise program that fits and enhances your lifestyle but so is strategy It s important not to rush the process and try to accomplish too much too soon That will lead to setbacks and discouragement Instead set a series of smaller achievable goals Select complementary exercises Be sure to pair exercises that address compound joint movements and single joint movements In addition select exercis...

Page 12: ...n toward the Power Rods bend at the hips not the waist Breathing The most important part of breathing during exercise is quite simply that you do it Breathing in or out during the actual performance is not dependent upon the direction of air flow relative to exertion It is in fact a mechanical process that changes the position of your spine as your rib cage moves Here are some tips for breathing 1...

Page 13: ...g muscle groups on different days To do this you ll increase your resistance when you can perform 12 reps perfectly and you ll increase your volume by performing more sets and more exercises Move slowly on each rep Use a pace that would allow you to stop the movement instantly at any point in the rep Count three seconds up and three seconds down and work to fatigue during each set Body Part Exerci...

Page 14: ...routine Perform this program training 2 days resting 1 to 2 Perform all exercises to near failure stopping at the point that your technique starts to deteriorate Rest only 20 30 seconds between sets As you get stronger increase the number of sets you perform Move slowly on each rep Use a pace that would allow you to stop the movement instantly at any point in the rep Count three seconds up and thr...

Page 15: ...tantly at any point in the rep Count three seconds up and three seconds down and work to fatigue during each set Body Part Exercise Sets Reps Page Chest Bench Press 2 4 8 12 18 One Arm Seated Fly 2 4 8 12 18 Shoulders Seated Shoulder Press 2 4 8 12 21 Rear Deltoid Row 2 4 8 12 22 Lateral Shoulder Raise 2 4 8 12 22 Shoulder Shrug 2 4 8 12 25 DAY 1 Body Part Exercise Sets Reps Page Back Seated Lat R...

Page 16: ... rate exceed 220 minus your resting heart rate Perform each rep of each exercise slowly and with perfect technique Count three seconds up and three seconds down Warm up with 5 15 minutes of rowing or some other aerobic exercise before starting your circuits Body Part Exercise Reps Page Chest Bench Press 8 12 18 Legs Leg Press 8 12 46 Back Seated Lat Row 8 12 30 Legs Seated Leg Curl 8 12 48 Trunk S...

Page 17: ...t process with Circuit 3 Do not let your heart rate exceed 220 minus your resting heart rate Perform each rep of each exercise slowly and with perfect technique Count three seconds up and three seconds down Warm up with 5 15 minutes of rowing or some other aerobic exercise before starting your circuits Body Part Exercise Reps Page Chest Bench Press 8 12 18 Aerobic Rowing 30 60 Seconds 10 Legs Leg ...

Page 18: ...t Move slowly on each rep Use a pace that would allow you to stop the movement instantly at any point in the rep Count two seconds up and four seconds down and work to fatigue during each set Body Part Exercise Sets Reps Page Chest Bench Press 2 4 5 8 18 One Arm Seated Fly 2 4 5 8 18 Shoulders Seated Shoulder Press 2 4 5 8 21 Rear Deltoid Rows 2 4 5 8 22 Shoulder Shrug 2 4 5 8 25 Body Part Exercis...

Page 19: ...chest muscles tightened during the entire motion Key points The upper arms will be 90 degrees from the sides of your torso at the bottom of the movement and slightly more than 90 degrees from the front of your torso at the top Limit and control the range of motion so that your elbows do not travel behind your shoulders Keep shoulder blades pinched together and maintain good spinal alignment Chest ...

Page 20: ...ion with arms straight to the front at shoulder width and in line with the cables Keep your chest muscles tightened during the entire motion Key points Maintain a 90 degree angle between the upper arms and the torso throughout the exercise Limit and control the range of motion so that your elbows do not travel behind your shoulders Keep shoulder blades pinched together and maintain good spinal ali...

Page 21: ...est muscles tightened during the entire motion Key points Maintain a 90 degree angle between the upper arms and the torso throughout the exercise Limit and control the range of motion so that your elbows do not travel behind your shoulders Keep shoulder blades pinched together and maintain good spinal alignment RESISTED PUNCH Shoulder Flexion Elbow Extension and Scapular Protraction Muscles worked...

Page 22: ...This exercise emphasizes the chest muscles pectoralis major especially the lower portion It also involves the front shoulder muscles anterior deltoid a portion of the middle del toid and the triceps which are located on the back of the upper arm NOTE This motion can be further emphasized by using the Purvis Pec Bar attachment Starting position Seated in the 45 degree position reach straight behind...

Page 23: ...er muscles Key points Keep the abdominals tight throughout the entire motion and maintain good spinal alignment Do not let the arch increase in the lower back while pressing up FRONT SHOULDER RAISE Shoulder Flexion elbow stabilized Muscles worked This exercise emphasizes the front portion of the shoulder muscles front deltoids as well as the front part of the middle deltoids Starting position Sit ...

Page 24: ...r arms and the sides of your torso during the exercise Keep shoulder blades pinched together and maintain good spinal alignment during the entire exercise To work one arm at a time place non working hand on top of the bench for additional stabilization LATERAL SHOULDER RAISE Shoulder Abduction elbow stabilized Muscles worked This exercise emphasizes the side shoulder muscles middle deltoids the to...

Page 25: ... of the rib cage and are involved in pushing movements when the arms are kept straight and the scapula are allowed to move forward Starting position Seated in the 45 degree position reach straight behind your body grasp the handles and bend your elbows until your hands are near your chest and your palms are facing toward the floor Keeping knees bent and feet flat on the floor lay your head back ag...

Page 26: ... Muscles worked This exercise emphasizes the rear portion of the rotator cuff infraspinatus and teres minor muscles This area generally gets very weak as we age and needs to be addressed by almost everyone Starting position Sit on the bench with one side toward the Power Rods Maintain good spinal alignment Using the arm furthest from the rods reach across your body grasp the handle nearest you and...

Page 27: ...keep chest lifted Keep the lats tightened throughout the entire motion Release your shoulder blades at the end of each rep and initiate each new rep by retracting your shoulder blades SHOULDER SHRUG Scapular Elevation Muscles worked The primary muscles emphasized are the upper trapezius and associated smaller muscles of the region Starting position Stand on the platform facing the Power Rods Reach...

Page 28: ...R PRESSwith Purvis Pec Bar Shoulder Adduction and elbow extension Muscles worked This exercise emphasizes the front portion of the shoulder muscles front deltoids as well as the front part of the middle deltoids the upper back muscles upper trapezius and the triceps muscles located on the backs of the upper arms Starting position Sit on the bench facing away from the Power Rods knees bent and feet...

Page 29: ...he sides of your torso during the exercise Keep shoulder blades pinched together and maintain good spinal alignment during the exercise To work one arm at a time place non working hand on top of the bench for additional stabilization FINISH START Shoulder Exercises REVERSE SHOULDER SHRUG Scapular Elevation Muscles worked The primary muscles emphasized are the upper trapezius and associated smaller...

Page 30: ...owing your arms and shoulder blades to move fully upward without relaxing the muscles Key points Do not lose spinal alignment Keep the lats tightened throughout the entire motion NARROW PULLDOWNS with the Lat Tower Shoulder Extension with elbow flexion Muscles worked This exercise emphasizes the latissimus dorsi teres major and rear deltoid which make up the large pulling muscles of your upper bac...

Page 31: ...lades at the end of each rep and initiate each new rep by depressing your shoulder blades FUNCTIONAL LOW BACK EXTENSION v Seated with hip extension Muscles worked This exercise emphasizes the muscles in your low back erector spinae and deep spinal muscles that are necessary for providing stabilization and protection for the spine The lower back muscles are challenged isometrically just like they s...

Page 32: ...uscles worked This exercise emphasizes the latissimus dorsi teres major and rear deltoid which make up the large pulling muscles of your upper back as well as involving your biceps which are located on the front of your upper arms Starting position Lie on your back on the bench head toward the Power Rods Your buttocks will eventually be off the end of he bench Grasp the handles with your palms fac...

Page 33: ...urn to the starting position allowing your arms and shoulder blades to move fully upward without relaxing the muscles Key points Do not lose spinal alignment Keep the lats tightened throughout the entire motion LYING LAT FLY Shoulder Adduction Muscles worked This exercise emphasizes the latissimus dorsi teres major and rear deltoid which make up the large pulling muscles of your upper back as well...

Page 34: ... position Key points Do not bend your torso forward Do not lose spinal alignment keep chest lifted Keep the lats tightened throughout the entire motion Release your shoulder blade at the end of each rep and initiate each new rep by retracting your shoulder blades SCAPULAR RETRACTION Muscles worked This exercise develops the muscles between your shoulder blades middle trapezius and rhomboids that p...

Page 35: ...complete the range of motion Bend over slightly from your hips not the waist lift your chest and tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back Action Initiate the movement by lowering your shoulder blades down and together Keeping your arms straight continue by slowly moving your hands in an arc downward and then in toward your legs Slowly r...

Page 36: ...up Maintain good posture by keeping your chest lifted abs tight and maintain a very slight arch in your lower back SINGLE ARM PUSHDOWN with Lat Tower Elbow Extension Muscles worked This exercise emphasizes the triceps muscles located on the backs of the upper arms These muscles are responsible for straightening your arm and assist in any upper body pushing or pressing motion Starting position Remo...

Page 37: ... the motion on the way down FRENCH PRESS Elbow Extension Overhead Muscles worked This exercise emphasizes the triceps muscles located on the backs of the upper arms Starting position Sit on the bench facing away from the Power Rods Bend the knees and place your feet flat on the floor Reach behind and grasp one or both of the handles palms facing each other Draw your arms up until your elbows are c...

Page 38: ...TRICEPS EXTENSION Muscles worked This exercise develops the triceps muscle located on the back of the upper arm Starting position Seated in the 45 degree position reach straight behind your body grasp a handle and bend your elbow until your hand is near your chest and your palms are facing toward the floor Keeping knees bent and feet flat on the floor lay your head back against the bench and strai...

Page 39: ...aight Key points Keep your upper arms shoulders motionless Keep wrists straight Tighten the triceps throughout the exercise and control the motion on the way down STANDING BICEPS CURL Elbow Flexion in supination Muscles worked This exercise emphasizes and develops the biceps muscles which are located on the front of your upper arms and are primarily responsible for bending your elbows Starting pos...

Page 40: ...turn to the starting position performing the same arc of motion Key points Keep the elbow pointing toward the floor at all times Keep wrist straight Bend at the hips not at the waist Keep your back straight chest up and maintain a very slight arch in your lower back SEATED BICEPS CURL Flexion in supination Muscles worked This exercise emphasizes the biceps muscles which are located on the front of...

Page 41: ...ms simultaneously to save time STANDING WRIST CURL Muscles worked This exercise emphasizes the front part of your forearms as well as increasing the strength of your grip It also isometrically challenges your biceps muscles located on the front part of your upper arms Starting position Remove the bench and stand on the platform facing the Power Rods Bend down and grasp the handles with your palms ...

Page 42: ...trunk muscles tight and maintain a very slight arch in your lower back SEATED WRIST CURL Wrist Flexion Muscles worked This exercise develops the front part of your forearms as well as increasing the grip strength Starting position Sit facing the Power Rods with your knees bent and feet flat on the bench Grasp the handles with your palms facing up and rest your forearms on your thighs allowing the ...

Page 43: ...at your wrist Do not rock your body Keep your chest lifted abs tight and maintain a slight arch in your lower back Arm Exercises FINISH START FINISH START LYING BICEPS CURL Elbow Flexion in supination Muscles worked This exercise emphasizes and develops the biceps muscles which are located on the front of your upper arms and are primarily responsible for bending your elbows Position Sit on the ben...

Page 44: ...n without exaggerating breathing Contract as far into the movement as possible Lower under control Keep abs tight during the entire motion RESISTED REVERSE CRUNCH Muscles worked This exercise works your entire abdominal area including your upper and lower front abs rectus abdominus and your side abs obliques Starting position With the bench in the flat position sit facing the Power Rods and attach...

Page 45: ...ical SEATED RESISTED OBLIQUE ABDOMINAL CRUNCH Spinal Flexion Rotation Muscles worked This exercise emphasizes the external obliques on the resistance side and the internal obliques on the opposite side Starting position While seated in the 45 degree position grasp one handle drawing it up and over one shoulder resting the handle on your chest shoulder with your palm facing upward Your lower back c...

Page 46: ...gether Insure that all of your motion occurs in the torso Remember more range of motion is not necessarily better especially in this exercise Move only as far as your muscles will take you Try to eliminate uncontrolled momentum Caution Do not use heavy resistance for this exercise Pick a weight that allows you to perform at least 12 15 reps FINISH START FINISH START Abdominal Exercises ABDOMINAL C...

Page 47: ...position keeping tension in your quads during the entire movement Key points Use slow controlled motion Do not kick into extension Do not let your knees rotate outward during the exercise Keep your kneecaps pointing up and straight forward LEG CURL with attachment Muscles worked This exercise emphasizes the hamstring muscle group biceps femoris semimembranosus semitenonosus on the back of the thig...

Page 48: ...ise develops overall lower body pushing strength primarily emphasizing your knee extensors on the front of your thighs quadriceps your hip extensors muscles on your rear gluteus maximus as well as on your inner thighs adductor muscle groups Starting position Remove the bench and unlock the rowing seat Sit on the seat facing the Power Rods with the leg press belt attached and adjusted supporting yo...

Page 49: ...ht throughout the entire exercise Maintain exactly the same bend in the knee of your moving leg throughout the entire exercise STANDING HIP FLEXION Knee Flexion Muscles worked This exercise primarily develops and strengthens the muscles on the front of your hips iliopsoas and rectus femoris that are primarily responsible for bending or flexing your hips Starting position Remove the bench Stand on ...

Page 50: ...uttocks gluteus maximus and the hamstring muscle group biceps femoris semimembranosus semitenonosus on the back of the upper leg Remember there is no such thing as spot reduction Do not do this exercise with the belief that it will remove fat from this area Do it to strengthen and build these muscles Starting position Remove the bench Facing the Power Rods stand on the platform to one side of the ...

Page 51: ...tact between the balls of your feet and the frame as you push Do not change your hip or knee position ONLY ankle motion should be allowed Leg Exercises FINISH START FINISH START LEG KICKBACK Hip and Knee Extension Muscles worked This exercise strengthens and develops the muscles of your buttocks area gluteus maximus Remember there is no such thing as spot reduction Do not do this exercise if you b...

Page 52: ...thighs There is no exercise that will burn fat from a specific area This exercise will however strengthen the muscles on the sides of your hips gluteus medius especially on the standing support side Use very light resistance and small range of motion on this exercise Think of this exercise as a tool for challenging your ability to stabilize your hip on the supportive leg There is virtually no othe...

Page 53: ...uscle groups It also works the muscles on the outside of your hip gluteus medius on the side that you are standing on Use very light resistance and small range of motion on this exercise Think of this exercise as a tool for challenging your ability to stabilize your hip and stand on one leg Starting position Sit one side near the Power Rods and attach a handle strap to the ankle nearest the machin...

Page 54: ... the handle around the ball of the foot furthest from the pulley Straighten the attached leg and sit up straight Allow the foot to rotate inward toward the Power Rods Action Keeping your leg stationary slowly rotate your foot outward away from the Power Rods Slowly return to the starting position without relaxing Key points The only movement that occurs is at the ankle keep the rest of your body l...

Page 55: ...The Bowflex Body Leanness Program By Ellington Darden Ph D Fast Fat Loss Now 53 ...

Page 56: ...e starting position without relaxing Key points DO NOT swing the arms upward or move the trunk during the motion FINISH START The following program was created by Dr Ellington Darden It contains a rigorous fitness and dietary program Please consult your physician before beginning any fitness or dietary program Some of the names of the exercises listed in this program have been changed in order to ...

Page 57: ...our hands It s the next best thing to actually going through one of my research projects In fact it s probably better since nothing is experimental All of the fine points have been tried tested and proved effective If you are overfat and if you are interested in doing this program there are several things that you need to understand about my experience Since 1965 I ve trained more than 10 000 over...

Page 58: ... the training depends on minimal rest between each exercise Make sure you read your Bowflex Owner s Manual before attempting a work out There are a few people who should not try this program Children and teenagers pregnant women women who are breast feeding diabetics individuals with certain types of heart liver or kidney disease and those suffering from certain types of arthritis This should not ...

Page 59: ...a of the changes that will occur to your body in the next six weeks it is necessary to measure the circumference of certain body parts This will tell you where the fat is shrinking and what areas are toning up Use a plastic tape to measure the following 1 Upper arms hanging and relaxed midway between the shoulder and elbow 2 Two inches above navel belly relaxed 3 At navel belly relaxed 4 Two inche...

Page 60: ...eps and thigh Men Measure Chest abdomen and thigh Chest Stand relaxed Pick up a diagonal skinfold over the right pectoralis muscle midway between the armpit and the nipple Abdomen Stand relaxed Pick up a vertical skinfold on the right side of the navel Suprailium Stand relaxed Pick up a diagonal skinfold just above the crest of the hip bone on the right side of the waist Triceps Stand with right e...

Page 61: ...lamp the jaws over the pinched skin and fat The jaws exert constant tension at the point of contact with the skin The thickness of the double layer of skin and fat can then be read directly from the caliper which is marked in millimeters Use these figures on the following chart to determine your body fat percentage and enter the number on the line below Starting body fat percentage Women Suprailiu...

Page 62: ...e to you you will find your body fat percentage Baun W D Baun M R and Raven P B A nomogram for the estimate of percent body fat from generalized equations Research Quarterly for Exercise and Sport 52 380 384 1981 130 40 38 36 34 32 30 28 26 24 22 20 18 16 14 12 10 3 15 20 25 30 35 40 45 50 55 60 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 125 120 115 110 105 100 95 90 85 80 75 70 65 60 55 50 45 40 3...

Page 63: ...ons allow us to find the amount of fat Joe lost and the amount of muscle Joe gained Before fat pounds 60 minus after fat pounds 36 equals 24 pounds of fat lost After lean mass pounds 144 minus before lean mass pounds 140 equals 4 pounds of muscle gained Enter Your Information Here Before Body Weight x Fat Percentage Pounds of Fat Body Weight Fat Pounds Lean Body Weight Use the Same Factors to Calc...

Page 64: ...e setting behind you 2 Make sure you stand against an uncluttered light background 3 Have the person taking the photograph move away from you until he can see your entire body in the viewfinder 4 Stand relaxed for three pictures front right side and back Do not try to suck in your stomach 5 Interlace your fingers and place them on top of your head so the contours of your torso will be plainly visi...

Page 65: ...ur Results 63 Right Arm Left Arm 2 Above Navel Navel 2 Below Navel Hips Right Thigh Left Thigh Percent Body Fat Before If you wish to send in your results to Bowflex please send to Bowflex Results 1400 NE 136th Ave Vancouver WA 98684 Or you may fax this sheet to Bowflex Results at 1 360 694 7755 Please include your name address and phone number Submissions may be selected for use in promotional ma...

Page 66: ... positive phase and 4 seconds in the negative Keep the motion slow and smooth When 12 repetitions are accomplished increase the resistance by approximately 5 percent Keep the time between exercises to a minimum no longer than 45 seconds No workout should take more than 30 minutes to complete Perform each workout three days a week Exercise Sets Reps Page Leg Curl 1 8 12 45 Leg Extension 1 8 12 45 B...

Page 67: ...ime between exercises to a minimum no longer than 30 seconds No workout should take more than 30 minutes to complete Perform each workout three days a week Exercise Sets Reps Page Leg Curl 1 8 12 45 Leg Extension 1 8 12 45 Bench Press 1 8 12 18 Lying Biceps Curl 1 8 12 41 Lying Shoulder Pullover 1 8 12 20 Reverse Fly 1 8 12 27 Upright Row 1 8 12 Lying Triceps Extension 1 8 12 35 Seated resisted Ab...

Page 68: ...ed menus and food choices are included later in this manual If you must vary from the menu items try to stay within the 60 20 20 ratio of carbohydrates proteins and fats Avoid Too Much Stress Too much stress of any kind can cause the body to actually preserve fat stores You should relax more An after dinner walk at a leisurely pace is helpful Extra sleep is suggested since sleep facilitates fat lo...

Page 69: ... gallon of ice cold water generates 123 calories of heat energy You ll be drinking from 1 to 1 5 8 gallons of water each day on the following superhydra tion schedule Week 1 drink 4 32 ounce bottles of ice cold water per day Week 2 drink 4 5 32 ounce bottles of ice cold water per day Week 3 drink 5 32 ounce bottles of ice cold water per day Week 4 drink 5 5 32 ounce bottles of ice cold water per d...

Page 70: ...oon and late night snack to keep your energy high and your hunger low Begin Week 1 on Monday and continue through Sunday Week 2 is a repeat of Week 1 Calories for each food are noted in paren theses A shopping list follows on page 71 The eating plan for the next six weeks descends Week 1 2 Men 1500 calories per day Women 1200 calories per day Week 3 4 Men 1400 calories per day Women 1100 calories ...

Page 71: ...k powder 20 2 ice cubes optional Place ingredients in blender Blend until smooth Lunch 300 calories Choice of one of three meals Sandwich 2 slices whole wheat bread 140 2 teaspoons Promise Ultra Vegetable Oil Spread 24 2 ounces white meat about 8 thin slices chicken or turkey 80 1 ounce fat free cheese 1 1 2 slices 50 Optional Add to bread 1 teaspoon Dijon mustard 0 Noncaloric beverage Soup choice...

Page 72: ...kim milk 45 Lasagna with Meat Sauce Lean Cuisine 240 1 2 cup skim milk 45 Noncaloric beverage Men add 2 slices whole wheat bread 140 2 teaspoons Promise Ultra Vegetable Oil Spread 24 1 2 cup skim milk 45 Macaroni and Cheese Weight Watchers 260 1 2 cup skim milk 45 Noncaloric beverage Men add 2 slices whole wheat bread 140 2 teaspoons Promise Ultra Vegetable Oil Spread 24 1 2 cup skim milk 45 Brocc...

Page 73: ...microwave light Fruits Bananas large 8 3 4 inches long apples 3 inch diameter cantaloupes 5 inch diameter dried prunes raisins Vegetables Lettuce tomatoes whole kernel corn canned no salt added sweet peas canned no salt added sliced white potatoes canned cut beets canned Dairy Yogurt light nonfat cream cheese light cheese fat free low fat frozen yogurt Carnation Instant Breakfast packets Champion ...

Page 74: ...quickly Q Is it possible to drink too much water A Certainly To do so however you d probably have to drink four or five times as much per day as I m recommending There are a few ailments that can be negatively affected by large amounts of fluid If you feel you have a problem check with your doctor before starting the program Q Is bottled water better than tap water A Research shows that bottled wa...

Page 75: ...flex will make your muscles larger but not excessively large and larger muscles will make your body firmer and more shapely Q Why is it so important that I perform the Bowflex exercises with a 4 second count on the lifting and lowering A Because a slow smooth 4 second lifting followed by a 4 second lowering involves more muscle fibers more thoroughly than faster speeds of movement The more complet...

Page 76: ...activity especially if you are on a reduced calorie diet causes you to get the blahs and quickly lose your enthusiasm If this happens you re sure to break your diet The primary purpose of this program is to lose fat in the most effective and most efficient manner Fat loss is prioritized and maximized by building muscle at the same time The muscle building process is optimized by a well rested reco...

Page 77: ...imply understand that you will sometimes backslide Learn to anticipate these urges and take corrective action Drink at least 1 gallon of cold water each day You should realize by now the benefits of consuming plenty of water each day Make your water bottle a permanent part of your lifestyle Train on Bowflex at least twice a week There are two primary differences between maintenance and strength bu...

Page 78: ...og Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Bench Press 2 10 9 120 130 76 ...

Page 79: ...us Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Tibialis Anterior Posterior Deltoid Infraspinatus Teres Major Triceps Latissimus Dorsi Gluteus Medius Gluteus Maximus Adductor Magnus Biceps Femoris Semitendinosus Semimembranosus Trapezious Serratus Anterior Rectus Abdominus Flexor Digitorum Superficials Adductor Longus Iliotibial Tract Gracilis Sartorius Gastro...

Page 80: ...s manual please call 1 800 269 3539 for assistance 2003 The Nautilus Group Inc 1400 NE 136th Ave Ave A Vancouver Vancouver V ancouver ancouver WA 98684 U S Patent numbers 4620704 4725057 and 4756527 Other foreign and domestic patents pending Bowflex and the Bowflex logo are registered trademarks of Nautilus Inc a marketer of fitness and healthy lifestyle products ...

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