Bowflex owners?

Aspynmom

Hey all...need a little assistance! We recently bought a used Bowflex PR1000 home gym, in great shape with all the parts. I currently do spin class 3 days a week but need to start strength training as well to fire up the fat burning and start toning. Does anyone have an example of a weekly Bowflex workout schedule? Google isn't a whole lot of help. I'm looking for Tuesdays, Thursdays and Saturdays being strength days with M, W, F as cardio. I know I should split up muscle groups but not very schooled on how to do that, and what exercises on the Bowflex I should do. It didn't come with the manual.

Any advice/help? I'll give ya a dollar!

ninerbuff

Do legs one day, chest and back another, and shoulders and arms on the 3rd.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

stephslosinglbs

I just got a Bowflex about 3 weeks ago and LOVE it! My manual gives several different workouts, but I think you might be interested in the Strength Training (3 days a week, 45-60 minutes).

Day 1
2-4 sets 5-8 reps

Chest:
Bench Press
Chest Fly

Shoulders:
Seated Shoulder Press
Crossover Rear Deltoid Rows
Shoulder Shrug

Day 2
2-4 sets 5-8 reps

Back:
Seated Lat Row
Seated Lat Pulldowns

Arms:
Biceps Curl
Reverse Curl
Triceps Pushdown
Triceps Extension

Day 3
2-4 sets 5-8 reps

Legs:
Squat
Leg Extension
Standing Low Back Extension (8-12 reps on this one)

Trunk:
Seated Abdominal Crunch

Hope this helps!

Aspynmom

Thanks to you both!!!

stephslosinglbs

You are welcome. Let me know if you need anything else. BTW, not sure how much they are, but you can order manuels from the bowflex website.

PineappleMartini

I found the manual to my super old bowflex last week. It shows you how to do all the moves and at the end it gives a sample workout.

http://bowflex.com/bowflex_home_gyms_us/customersupport/manuals.jsp