No_picture_program

bowflex extreme 2

Part of the Bowflex Extended Workout program.

This workout has never been performed.

Description

Using a Bowflex extreme 2 home gym, i have set up a nice series of routines which have produced some very good results. This workout is designed around 3 or 4 sets per exercise, with 8 to 12 reps, 30 second down time between reps. the exercises shown should be converted to they Bowflex equivalent, the ones displayed are just the standard nomenclature.

Exercise Routine

Small

Lat Pulldown - Cable, Alternating

Use a functional trainer or cable trainer for this exercise. Have a seat on a stability ball facing the cables. Grab a hold of the handles and lean back slightly. Keeping your abdominal tight pull one...

Routine:

Set 1: 4 x 10 lbs

Small

Seated Cable Rows

Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov...

Routine:

Set 1: 4 x 10 lbs

Small

Cable Rope Rear-Delt Rows

There are many options for stimulating the front and side delts, but it seems so many people can't bring up their rear delts at the same speed. I have found an exercise called cable, rope, rear-delt r...

Routine:

Set 1: 4 x 10 lbs

Adobe Flash player is required.

EZ-Bar Curl

Just like a normal barbell curl, but with an EZ Curl bar. Position your hands so they are on the curve that causes your palms to face inwards. Exercise description by Bodybuilding.com

Routine:

Set 1: 4 x 10 lbs

Adobe Flash player is required.

EZ-Bar Curl - Close Grip

his is like the normal EZ Bar Bicep Curl, but with a closer grip which works the outer part of the biceps more. Grab a cambered EZ Curl bar and hold it on the innermost ridges. Your two hands together...

Routine:

Set 1: 4 x 10 lbs

Small

Reverse Cable Curl

Grasp cable bar that is attached to a low pulley with a shoulder width over hand grip. With the elbows to the side, raise the bar until forearms are vertical. Lower until the arms are fully extended. ...

Routine:

Set 1: 4 x 10 lbs

Small

Back Extensions

Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for yo...

Routine:

Set 1: 3 x 15 lbs

Adobe Flash player is required.

Crunch - Oblique

Works your side obliques. Lie flat on your back with your knees bent (placing your knees on the floor or resting on a bench). Place your left hand over your left ear. Roll your upper body up to the ri...

Routine:

Set 1: 3 x 25 lbs

Small

Crunch - Cable

Kneel below a high pulley. Grasp cable rope attachment and place wrists against the head. Flex hips slightly and allow the weight to hyperextend the lower back. With the hips stationary, flex the wais...

Routine:

Set 1: 3 x 50 lbs