Category Archives: bowflex strength train

Strength workout

Here is the 2nd workout in my new split routine:

Back, chest, shoulders, abs, calves

Incline Dumbbell chest press: 2 x 15 15 pounds
Incline dumbbell chest fly: 2 x 15 10 pounds
Seated lat row: 2 x 15 45 pounds (BF)*
Function lower back extension: 2 x 15 45 pounds (BF)
Lateral Raise: 2 x 15 5 pounds
Seated Dumbbell shoulder press: 2 x 15 10 pounds
Standing calf raise: 2 x 15 10 pounds
Seated calf raise: 2 x 15 105 pounds (BF)
Crunches: 3 x 15
Reverse crunches: 3 x 15

I like it. My shoulders are very tired now.

*(BF) = Bowflex

Strength training workout

Here is today’s weight workout. All done on the bowflex except for the trunk twist.

Back:
Seated Lat rows: 3 sets, 10 reps each at 45 pounds
Functional lower back ext: 3 sets, 10 reps each at 45 pounds
Trunk twist with plate: 3 sets, 10 reps at 8 pounds

Legs:
Seated Hip Adduction: 3 sets, 10 reps each at 35 pounds
Standing Hip Abduction: 3 sets, 10 reps each at 35 pounds

Glutes:
Standing leg press: 3 sets, 10 reps each at 45 pounds

Bowflex workout

Today’s strength training:

Bowflex workout:

Incline Chest fly: 3 sets 10 reps 35 pounds
Tricep kickback: 3 sets 10 reps 25 pounds
Seated bicep curls: 3 sets 10 reps 30 pounds
Lying shoulder pullover: 3 sets 10 reps 25 pounds
Front raise: 3 sets 10 reps 25 pounds

Abs: – reverse crunch: 3 sets 10 reps

Bowflex workout

Today’s workout:

Bowflex workout
Arms:
Seated Shoulder Press: 3 sets, 10 reps each at 30 pounds
French Press: 3 sets, 10 reps each at 25 pounds
Lying triceps extension: 3 sets, 10 reps each at 30 pounds
Bicep curls: 3 sets, 10 reps each at 30 pounds


Chest/abs:
Bench Press: 3 sets, 10 reps each at 45 pounds (increase)
Ab Crunch: 3 sets, 10 reps each at 35 pounds

Bowflex workout

Today’s bowflex workout:

Arms:
Seated Shoulder Press: 2 sets, 10 reps each at 25 pounds
French Press: 2 sets, 10 reps each at 25 pounds
Lying triceps extension: 2 sets, 10 reps each at 25 pounds
Bicep curls: 2 sets, 10 reps each at 30 pounds
reverse curls: 2 sets, 10 reps each at 25 pounds

Chest/abs:
Bench Press: 2 sets, 10 reps each at 35 pounds
Ab Crunch: 2 sets, 10 reps each at 35 pounds

Bowflex workout

This was today’s workout:
I upped the sets to 3 this week – and I feel awesome!

Arms:
Seated Shoulder Press: 3 sets, 10 reps each at 25 pounds
French Press: 3 sets, 10 reps each at 20 pounds
Lying triceps extension: 3 sets, 10 reps each at 25 pounds
Bicep curls: 3 sets, 10 reps each at 25 pounds
reverse curls: 3 sets, 10 reps each at 25 pounds

Back:
Seated Lat rows: 3 sets, 10 reps each at 35 pounds
Rear Deltoid row: 3 sets, 10 reps each at 35 pounds
Lying Lat pulldown: 3 sets, 10 reps each at 30 pounds
Functional lower back: 3 sets, 10 reps each at 35 pounds

Chest/abs:
Bench Press: 3 sets, 10 reps each at 35 pounds
Ab Crunch: 3 sets, 10 reps each at 35 pounds

Legs:
Seated Leg press: 3 sets, 10 reps each at 80 pounds
Seated leg curl: 3 sets, 10 reps each at 35 pounds
Calf Raise: 3 sets, 10 reps each at 80 pounds
Standing Hip Abduction: 3 sets, 10 reps each at 30 pounds