The Bowflex Sport home gym has multiple stations so you can get a full body workout. The Bowflex Sport includes an upper lat tower with a lat bar pulley, a chest bar pulley, a leg attachment, a squat platform with pulleys and a bench. You should use this machine only if you weigh less than 300 lb. The Bowflex Sport home gym offers 210 lb. of resistance at purchase but you can upgrade to either 310 lb. or 410 lb.
Week 1 and 2 Workout Guidelines
It is best to start exercising on your Bowflex Sport with a short workout. This lets you strengthen your whole body as you learn how to use the machine. For the first two weeks, do leg curls, leg extensions, bench presses, lying biceps curls, seated shoulder presses and seated abdominal crunches. This is a workout for your full body from your legs to your shoulders. Complete one set with eight to 12 repetitions. Use this workout three days a week.
Week 3 and 4 Workout Guidelines
Workouts done during the third and fourth week of using a Bowflex Sport are slightly longer than your first workouts because your body can handle more stress from lifting weights. During this time, work out by doing leg curls, leg extensions, bench presses, lying biceps curls, seated shoulder presses, rear deltoid rows, seated triceps extensions and seated abdominal crunches. This is also a full body workout, but now you also isolate your triceps and the back of your shoulders. Complete only one set with eight to 12 reps. Perform this workout three days a week.
Week 5 and 6 Workout Guidelines
Workouts for week five and six are longer and more involved. Start the workout for weeks five and six with leg extensions, leg curls and leg presses for a thorough lower body workout. Then, do the lying biceps curls, bench presses, reverse flys, lying shoulder pullovers, upright rows, seated triceps extensions and seated ab crunches for the upper body. You can also use this workout after six weeks. Complete one set with eight to 12 repetitions. Use this workout three days a week.
Recovery
It is typical to feel diminished strength after workouts. This usually lasts between one and three days at a minimum but might last longer. Soreness after workouts is normal as well. This is because your muscles need to recover from the micro-damage that resistance training causes. You should increase time between workouts on your Bowflex Sport if you still feel muscle soreness after taking a day or two off.
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