How To Work Out On The Power Bowflex

Regular exercise with the Bowflex home gym can develop muscular strength, cardiovascular endurance, joint flexibility and body leanness, according to the manufacturer. To achieve this effect, Bowflex Power Rod systems employ the resistance gained from flexing polymer rods of varying dimensions. The larger the diameter of the rod, the greater the resistance when force is applied to bend it using a system of cables and pulleys.

Step 1

Select the combination of Power Rods that will provide the desired resistance. Power Rods come in pairs of 5, 10, 30 and 50 lbs. Configure up to 310 pounds of resistance with the standard model. Add up to an additional 100 lbs. with the available upgrade kit. Stand to the side when attaching Power Rods to the cable hooks to avoid being struck by an accidental release.

Step 2

Complete the following exercises when beginning a Bowflex fitness program: leg curl, leg extension, bench press, seated row, lying shoulder pullover and seated abdominal crunch. If you don't have the Leg Extension / Leg Curl Attachment, substitute the seated leg curl for the leg curl and the leg press for the leg extension.

Step 3

Add exercises progressively. Concentrate on proper form. Add the seated calf raise and the shoulder shrug after the second week. After the fourth week, add the lying triceps extension and the standing biceps curl. Add the leg press and the standing lateral press after the sixth week, for a total of 12 exercises. As your proficiency increases, substitute equivalent exercises for some of the original 12. Work the largest muscles first and the smallest last: legs, back, chest, shoulders, triceps, biceps and waist.

Step 4

Exercise with maximum intensity. Select Power Rod resistance that allows eight to 12 repetitions. Perform each exercise until "momentary muscle failure" occurs. This means that after the12th repetition, you cannot do a 13th. Increase resistance by increments of 10 lbs. Bend and extend Power Rod resistance smoothly and slowly during each repetition. Perform a maximum of 12 exercises per workout. Breathe regularly throughout each exercise, even during the most intense repetitions.

Step 5

Maintain an effective strength training schedule. Train on the Bowflex no more than three times a week, with a rest interval of at least 48 hours between workouts. Complete each workout in 20 to 30 minutes. Track progress by keeping written records. Supplement Bowflex workouts with aerobic exercise, such as running, biking, swimming or walking.