Bowflex Revolution - Manual (Page 2)

Table of Contents
Important Safety Information 1
Safety Warning Labels and Serial Number 2
Specifications 4
Getting to Know Your Bowflex Revolution ® Home Gym 5
Using Your Bowflex Revolution ® Home Gym
SpiraFlex ® Resistance 6
Adjusting and Understanding the Resistance 6
Attaching SpiraFlex ® Resistance Plates 7
Preparing for Use, Storing, and Moving 8
Maintenance 9
Adjusting Cable Tension 11
Cable Hookup for Leg Exercises 11
Cable Hookup for Leg Press Exercises 12
Storing Leg Press Cables 13
Storing Leg Extension Cables 14
Attaching Hand Grips and Foot Harnesses 15
Attaching Accessories, Benches and Seats 16
Leg Press Seatback 16
Leg Press Plate 16
Preacher Curl 17
Multi-Position Bench 17
Companion Equipment 19
Defining Goals 20
Reaching Your Goals 21
Designing Your Own Program 21
Exercising Properly 22
Working Out 22
Warming Up 22
Aerobic Rowing Position 22
Breathing 22
Performing Your Routine 22
Cool Down 22
The Workouts 23
20 Minute Better Body Workout 23
Advanced General Conditioning 23
20 Minute Upper/Lower Body 24
Body Building 25
Circuit Training – Anaerobic/Cardiovascular 26
True Aerobic Circuit Training 27
Strength Training 28
Exercises 29
Chest Exercises 30
Shoulder Exercises 39
Back Exercises 50
Arm Exercises 58
Abdominal Exercises 69
Leg Exercises 73
Muscle Chart 82
Exercise Log 83
Bowflex Revolution ® 100% Satisfaction Guarantee 84
To validate warranty support, keep the original proof of purchase and record the following information:
Serial Number __________________________ Date of Purchase ____________________
To register your product warranty, go to: www.bowflex.com/register
Or call 1 (800) 605–3369.
If you have questions or problems with your product, please call 1 (800) 605–3369.
Nautilus, Inc., (800) NAUTILUS / (800) 628-8458, www.NautilusInc.com - Customer Service: North America (800) 605-3369,
[email protected] | outside U.S. +01-360-859-5180, [email protected] | Printed in China | © 2005 Nautilus, Inc.,
All rights reserved. ™ and ® indicate a trademark or registered trademark. Nautilus, Inc. (www.NautilusInc.com) trademarks include
NAUTILUS®, BOWFLEX®, SCHWINN® and UNIVERSAL® and respective logos. Other trademarks are the property of their respective
owners.