Depending on the Bowflex gym model, you can do between 30 and 100 exercises on this one machine. The amount and type of exercises depends on if the bench lays flat, and the different attachments, such as an ab attachment or preacher curl pad. However, you can do exercises for all the major muscle groups even using the most basic Bowflex.
Chest and Shoulder Exercises
For your chest, perform both presses and flyes on a Bowflex gym. Sit on the upright bench with a handle in each hand and your palms facing the floor. Start with your hands by your shoulders and press the weight out. For a flye, start with your arms extended out to your sides and your palms facing forward. Pull your arms together in an arc motion.
Do press exercises, one or two-arm for your shoulders. Sit on the upright bench, holding the handles at your shoulders with your palms facing forward. Press the weight straight up overhead.
Back Exercises
You can do lat pulldowns and bent-over rows on most Bowflex machines. Attach the lat bar to the high pulley. Sit on the bench and grab the bar with a wide, overhand grip. Pull the bar down to your upper chest. For a bent-over row, use the handles or the lat bar on the low pulley. Push your hips back and lean your torso forward, keeping your back straight. Pull the weight up until your hands reach your sides.
Leg Exercises
Attach the handles or a squat bar to the low pulley. Hold the handles at your shoulders or place the bar across your shoulders. Squat down by pushing your hips back and bending your knees. Push through your heels to stand back up. Perform hip extension and hip abduction exercises using the ankle cuff on the low pulley. Use the leg developer found on all Bowflex models for leg extensions and leg curls.
Abdominal and Arm Exercises
Perform seated abdominal crunches with resistance using the abdominal bar pulley. Twist to the side to target your obliques as well as your main abs. Attach ankle cuffs to the low pulley and perform reverse crunches where you pull your knees into your chest while keeping your upper body against the floor.
Use the low pulley handles to do bicep curls. Attach the lat pulldown bar to the upper pulley to do tricep pressdowns.
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