Bowflex Workout: Beyond the Basics

This workout is designed to be done 4 times a week, hitting lower body twice and upper body twice, alternately. Approximate workout time: 20-30 minutes each day.

Please refer to your Bowflex manual for descriptions of the exercises. The workout is designed for the Bowflex Power Pro with no attachments, but you should be able to do it on most models with slight variations. It is also designed so you only have to adjust the bench once during each day's workout.

Lower Body Workout (Days 1&3)

Squat or Leg Press 2x3 sets of 10-12
Straight Leg Calf Raise 2x3 sets of 10-12
Seated Leg Curl or Leg Curl (requires Leg Attachment) 2x3 sets of 10-12
Lying Leg Extension or Leg Extension (requires Leg Attachment) 2x3 sets of 10-12
Seated Hip Adduction 2 sets each leg of 10-12
Seated Hip Abduction (this one isn't in the manual; combine the seated hip adduction with the standing hip abduction for an exercise that doesn't require acrobatic balance or moving the bench) or Standing Hip Abduction 2 sets each leg of 10-12

Tip: to build muscle, warm-up with higher reps at a lower weight but then increase weight and decrease reps.

Upper Body Workout (Days 2&4)

Incline Bench Press 2x3 sets of 10-12
Seated Triceps Extension 2x3 sets of 10-12
Seated Lat Row 2x3 sets of 10-12
Functional Low Back Extension 2x3 sets of 10-12
Lying Front Shoulder Raise 2x3 sets of 10-12
Seated Biceps Curl 2x3 sets of 10-12 each side
Abdominal Crunch 3 sets of 10-12

For best results, take a day of rest between days 2 & 3

Disclaimer: Take care when you workout. Don't jerk or rush, and follow the descriptions in the manual. This site cannot be responsible for any injuries received while using your Bowflex!

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