Bowflex owners?

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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! :)

Replies

  • ninerbuff
    ninerbuff Posts: 48,665 Member
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    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
    stephslosinglbs Posts: 76 Member
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    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
    Aspynmom Posts: 166 Member
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    Thanks to you both!!!
  • stephslosinglbs
    stephslosinglbs Posts: 76 Member
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    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
    PineappleMartini Posts: 54 Member
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    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