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Table of Contents
Important Safety Instructions 5
Safety Warning Labels/Serial Number 7
Get to Know Your Machine 10
How to Use Your Machine 11
Power Rod® Resistance 11
Adjusting/Understanding The Resistance 11
Hooking Power Rod® Unit to Cables 11
Safety 11
When You Are Not Using Your Gym 11
The Workout Bench 12
Removing the Bench 12
Flat Bench 12
45° Incline Bench 12
Leg Extension 12
Free-Sliding Seat 12
Storing Your Bowflex® Blaze® Home Gym 12
Maintenance and Care 12
How to Use Your Machine 13
Accessories and Equipment 13
Using Your Leg Press Belt and
Squat Bar Pulleys 14
Define Your Goals 16
Warm Up / Cool Down 17
Chest Exercises 18
Shoulder Horizontal Adduction 18
Bench Press 18
Decline Bench Press 19
Incline Bench Press 19
Decline Chest Fly 20
Incline Chest Fly 20
Resisted Punch 21
Lying Cable Crossover 21
Shoulder Exercises 22
Rear Deltoid Rows 22
Standing Lateral Shoulder Raise 22
Seated Shoulder Press 23
Front Shoulder Raise 23
Shoulder Extension 24
Shoulder Shrug 24
Scapular Protraction 25
Scapular Depression 25
Lying Front Shoulder Raise 26
Reverse Fly 26
Shoulder Rotator Cuff 27
Shoulder Rotator Cuff 27
Seated Lateral Shoulder Raise 28
Scapular Retraction 28
Back Exercises 29
Lying Lat Pulldowns 29
Low Back Extension 29
Pulldowns 30
Narrow Pulldowns with Handgrips 30
Lying Lat Fly 31
Lying Narrow Lat Pulldowns 31
Seated Lat Rows 32
Stiff-Arm Pulldown 32
Bent Over Row 33
Arm Exercises 34
Triceps Pushdown 34
Single Arm Pushdown 34
French Press 35
Lying Triceps Extension 35
Cross Triceps Extension 36
Lying 45
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Triceps Extension 36
Seated Triceps Extension 37
Standing Biceps Curl 37
Seated Biceps Curl 38
Lying Biceps Curl 38
Seated Wrist Extension 39
Standing Wrist Curl 39
Reverse Curl 40
Seated Wrist Curl 40
Standing Wrist Extension 41
“Rope” Pushdown 41
Abdominal Exercises 42
Reverse Crunch 42
Resisted Reverse Crunch 42
Seated (Resisted) Ab Crunch 43
Seated (Resisted) Oblique Ab Crunch 43
Trunk Rotation 44
Leg Exercises 45
Leg Extension 45
Squat 45
Lying Leg Extension 46
Ankle Eversion 46
Ankle Inversion 47
Standing Hip Extension 47
Standing Hip Extension 48
Standing Hip Abduction 48
Seated Hip Adduction 49
Seated Hip Abduction 49
Standing Leg Kickback 50
Leg Press 51
Prone Leg Curl 52
Muscle Chart 53
The Workouts 54
Bowflex™ Body Weight Loss Guide 56
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