The Bioflex gym, produced by Stamina Products, is similar to popular gym products like the Bowflex and the Bioforce, only with a smaller price tag. The Bioflex combines an adjustable cable pulley system with bungee-like resistance cords that are very easy to adjust. Bioflex provides a full range of motion for a long list of gym-style exercises.
Chest Workout
Begin with the chest press. Attach the low pulley and sit holding the handles in each hand below your armpits. Push the handles straight out until your arms are fully extended, then return to the starting position.
Move on to the incline chest press. This exercise is executed much like the standard chest press, only you extend your arms about 1 foot higher to work your upper chest.
Next, do the chest fly. Sit and hold the handles with your arms extended to your sides. Your elbows should have a natural bend to them. Slowly pull your hands together in an hugging motion until the handles nearly touch. Return to the starting position.
Back Workout
Begin with a standing row. Stand facing the seat and grab the handles overhand. Fully extended your arms at just about waist height. Pull with your back to bring the handles to the point just below your chest. Return to the starting position.
Move on to the straight arm pull-down. Use the high pulley and grip the bar at eye level. Stand facing the seat and hold the bar with an overhand grip at shoulder width. Bend only at the shoulders to pull the bar down and in toward your waist. Pause and return to the starting position.
Finish with the lat pull-down. Sit and extend your arms overhead to grab the bar at just outside shoulder width. Pull the bar down to just above your clavicle, pause, then return to the starting position.
Shoulders
Begin with the shoulder press. Sit and hold the handles above your shoulders at about eye level with the cables passing below your armpits. Drive the handles straight up with your shoulder muscles until your arms are fully extended. Pause and return to the starting position.
Move on to the front raise. Sit and let your arms hang naturally and grip the handles. Rotate your shoulders forward to draw the handles up to eye level with your arms fully extended. Return to the starting position.
Finish with the lateral raise, which is similar in execution to the front raise, only you rotate your arms out to the sides.
Arms Workout
Begin with the biceps curl. Stand facing away from the seat with the cables looped through the pulleys at the end of the frame. Hold the handles with your arms extended at your sides. Bend at the elbows to draw the handles upward until your hands are in front of your shoulders. Return to the starting position.
Go on to the seated curl, which is performed the same as the standing curl, only from the seated position, working the biceps from a different angle.
Do the triceps push-down. Use the high pulley and the bar attachment. Stand facing the seat and grab the bar with an overhand grip. Pull the bar down to the point where your bent elbows are directly at your sides. This is the beginning position. Extend your elbows and draw the bar down until your arms are straight. Pause and return to the starting position.
Continue with the reverse grip triceps push-down, which is executed the same as the standard triceps push-down only with an underhand grip.
Legs Workout
Start with the squat. Stand facing the seat and hold the handles above your shoulders. Your feet should be shoulder width apart. Bend at the knees and hips to lower yourself until your thighs are parallel with the floor. Drive with your quadriceps and glute muscles to extend your legs back up to the starting position.
Continue with seated leg extensions. Attach the cables to the leg extension accessory and sit with your shins pinned below the roller pad. Bend at t the knees to extend your legs. Return to the starting position.
Finish with leg curls. Stand facing the seat with your calves pinned below the roller pad. Pull the roller pad up by bending your knee until your shin is parallel with the floor. Return to the starting position.
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