Bodybuilding Forum - DiscussBodybuilding.com

bowflex workout plan

Users viewing this topic: none

Logged in as: Guest

Printable Version

All Forums >> [Welcome to DB :DiscussBodybuilding] >> Beginners Start Here >> bowflex workout plan

Page: [1]

Message

<< Older Topic Newer Topic >>

bowflex workout plan - 5/3/2006 11:08:16 AM

flydutch45

Posts: 1
Joined: 5/3/2006
Status: offline

I have my orginal bowflex manual that came with my bowflex XTL Pro, I am looking for and update to workout routines. Thanks

Post #: 1

RE: bowflex workout plan - 5/3/2006 4:51:11 PM

BigJon

Posts: 558
Joined: 9/30/2004
Status: offline

Have you tried google? I'm not sure if many people here could help you. Go buy a couple of dumbells, some plates, and a strong flat bench and I could give you a world of advise.

_____________________________

No, I'm not on steroids but thank you for asking.

(in reply to flydutch45)

Post #: 2

RE: bowflex workout plan - 5/3/2006 5:15:17 PM

cpl

Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline

Actually, you can pretty much do the same exercises on a bowflex as you would with freeweights- It's not the same thing as freeweights, but I know quite a few people who do have success with it.
Generally speaking, I don't like the workout routines that come with it- You can try something like this instead, these movements can be done on most bowflexes.
Monday- Chest
Flat bench, incline bench, flies-
Tuesday- Legs
Squats, (if possible with your model), hamstring curls, leg extensions
Wednesday- Shoulders
Military presses, side lateral raises, single arm presses
Thursday- Back
Rows, pullups (I'm sure you can manage these somehow) Lat pulldowns
Friday- Arms
Straight bar curls, single arm curls, reverse bar curls
Skullcrushers, triceps pressdowns, cable kickbacks
Do three sets of each exercise, with an amount of weight that challenges you within your chosen rep range. Keep in mind, this is just an option- There are plenty of other routines you could do instead and still get results from- Most people here like this sort of setup though, since you work each muscle hard once a week, and each muscle gets an entire week to recover properly before it's next workout.

And of course you can throw in abs wherever you like. Most people here are more used to free weights, and most people will tell you that the bowflex won't get you as much in the way of results as freeweights- But you can do just fine, as long as you're eating right and working hard. Squats and deadlifts aren't really an option with the bowflex- I've seen squats done on them, but most models don't have that option from what I've seen- Could be wrong though. I've definitely never seen deadlifts done on one, and don't think it would be a good idea either. Those two exercises are huge muscle builders when done with free weights- Not so good when mimicked by a machine, but still worth doing.

(in reply to BigJon)

Post #: 3