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Bowflex Ultimate Workouts

by
author image Daniel Nikolas
Daniel Nikolas began writing professionally in 2010. He has extensive knowledge in the areas of health and fitness, with certifications in personal training, sports nutrition and standard first aid. Nikolas is pursuing a Bachelor of Arts with honors in political science and history from McGill University.

The Bowflex Ultimate is the flagship product in the Bowflex line of home fitness equipment. As the most advanced model, the Ultimate allows for the most variation in possible exercises, and thus in possible workouts as well. Workouts on the Bowflex Ultimate can serve purposes ranging from conditioning to strength training to bodybuilding.

Advanced General Conditioning Workout

The advanced general conditioning workout is designed for trainees who have mastered the basics of the Bowflex system, and are looking for an advanced but multipurpose program. This workout should be performed four days per week, lasting between 35 and 35 minutes per session. The exercises for days one and three include the wide pulley bench press, the seated shoulder press, seated triceps extensions, the French press, leg presses, leg curls and seated straight leg calf raises. The exercises for days two and four include seated lat rows, narrow pull-downs, rear deltoid rows, standing biceps curls, reverse grip barbell curls, low back extensions, seated resisted abdominal crunches and reverse crunches. Each exercise should be performed for one to three sets of 10 to 12 repetitions.

Bodybuilding Workout

The bodybuilding workout is designed for trainees looking to take their physique to the next level, prioritizing form over function. This workout is designed to achieve best results in conjunction with proper eating and rest habits. This workout should be completed on a three days on, one day off basis, taking between 45 and 60 minutes per session. The exercises for day one include wide pulley bench presses, chest flys, seated shoulder presses, rear deltoid rows, standing lateral shoulder raisees and shoulder shrugs. The exercises for day two include seated lat rows, narrow pull-downs, standing biceps curls, reverse grip barbell curls, lying triceps extensions and French presses. The exercises for day three include leg presses, leg extensions, standing hip extensions, leg curls, seated calf raises, low back extensions and seated resisted abdominal crunches. Each exercise should be performed for two to four sets of eight to 12 repetitions.

Strength Training Workout

The strength training workout is designed to promote muscular strength rather than size. It should be performed three days per week, lasting between 45 and 60 minutes per session. The exercises for day one include bench presses, chest flys, seated shoulder presses, standing lateral shoulder raises, rear deltoid rows and shoulder shrugs. The exercises for day two include barbell bent over rows, wide pull-downs, standing biceps curls, reverse grip barbell curls, seated triceps extensions and triceps push-downs. The exercises for day three include squats, lying prone leg curls, seated leg curls, seated calf raises, low back extensions and seated resisted abdominal crunches. Each exercise should be performed for two to four sets of five to eight repetitions.

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