The Bowflex machine enables you to do a variety of workouts at home from one machine. By changing pulleys, cables, grips and moving pins, you can change from one workout to another with little to no hassle. You can pull cables, push against resistance and also use your body weight as resistance with the Bowflex. According to the Weight Lifting Complete website, you should start with light weights and increase the resistance with time. Do fewer reps with more weight as the weeks go by.
Leg Routines
To build stronger leg muscles, you can focus on the quadriceps, hamstrings and abductors. According to the Allaboutbowflex website, each muscle group gives you plenty of options. To work your quadriceps on the front of the upper leg, do the leg press and leg extension. The leg press is done by sitting on the Bowflex bench and placing your feet shoulder-width apart on the cross piece while gripping the handles on either side. Push on the cross piece to force the weight away from you. For the leg extension, sit on the bench near the extension area and put feet your under the padded bar. From a sitting position, push the weight upward by extending your legs straight. When you reach the straight position, pause then slowly lower the weight.
Arms Routines
Complete the high pulley curl exercise to strengthen your biceps, which are the front face of your upper arm. Lay flat on the bench with your eyes facing the ceiling, then grip the pulley bar with your hands about eight inches apart, palms facing you. Slowly curl the bar toward your chin by bending at the elbows, then slowly release it back to the starting position. To work your triceps, on the backside of your upper arms, try the reverse curl, which is the opposite grip compared to the high pulley curl. Grab the pulley bar with an overhand grip, palms facing away from you, then bend your elbows.
Abdominal Routines
You can work the upper abs, lower abs and the obliques with the Bowflex. The seated resisted abdominal crunch with spinal flexion works the upper and lower abs, and you start in a seated position facing away from the Bowflex unit. Move the hand grips so that they rest over each shoulder by sliding them one at a time over each arm. Place your feet flat on the floor with some bend in your knees and hips, then constrict your abs and curl your ribs down into your hips. Slowly return to the starting position. You can also do the Seated Resisted Oblique Abdominal Crunch for your sides. With the seat in the lowest position and feet flat on the floor, slide the handgrip over one arm to have it drape your shoulder like a backpack strap. Tighten your abs and slowly rotate and curl your torso, moving diagonally then return to the starting position.
Chest Routines
The chest muscles are some of the largest in your body and the Bowflex enables you to work them with the bench press. Sit facing outward and set up the center cross bar in the wide position. Hold one handgrip in each hand and keep the cables along the underside of your forearms. Move your elbows outward and slightly bend your arms until your upper arms are out to the side. Push straight forward to extend your arms, with palms down, and clench your shoulder blades together as well. Maintain that posture as you push out and then retract. For the chest fly, sit and extend your arms straight out to their sides. Keep your elbows slightly bent and slowly bring your arms inward, squeezing your breasts together. Once your arms come together, slowly return to the starting position.
References
- Weight Lifting Complete: Free Workout Routine for Bowflex; Joshua Tapp
- Bowflex Workout Routines: Workouts for the Legs; Chris Carter
- Bowflex Workout Routines: Workouts for the Arms
- Bowflex Workout Routines: Workouts for the Abs; Chris Carter
- Bowflex Workout Routines: Workouts for the Chest; Chris Carter
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