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Workout Routines for Bowflex Exercises

Use this page to browse through workout routines made for bowflex exercises. Select from the following:

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Bowflex Exercises

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Workout Routine for Abs

This workout routine works great if you are pursuing 6-pack abs.

The resisted crunch bowflex exercise will target both your upper and lower abdominals while the twisting crunch and the trunk rotation bowflex exercises will target your obliques.

Because we usually don't require explosive power from our abdominal muscles it is often best to train them using few sets of a large number of reps.

Resisted Crunch Resisted Crunch
2 x 25 repetitions
Resisted Twisting Crunch Resisted Twisting Crunch
1 x 25 repetitions
Trunk Rotation Trunk Rotation
1 x 25 repetitions


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Workout Routine for the Back

This workout routine for the back will help you target your upper and lower lats as well as your lower back.

The hyperextension bowflex exercise is tailor-made for your lower back whereas the row and pulldown exercises are excellent at targeting the lats.

Hyperextension Hyperextension
2 x 15 repetitions
Seated Row Seated Row
4 x 10 repetitions
Seated Pulldown using Bar Seated Pulldown using Bar
3 x 10 repetitions
Standing Stiff-Arm Pulldown using Bar Standing Stiff-Arm Pulldown using Bar
3 x 10 repetitions


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Workout Routine for the Chest

The workout routine for the chest presented here will make sure to broaden and strengthen your pectoral muscles.

The incline bench press will enlarge your chest upward while the decline bench press will downward. Finally the chest fly bowflex exercise will make sure to enlarge your chest laterally.

Incline Bench Press Incline Bench Press
3 x 8 repetitions
Decline Bench Press Decline Bench Press
3 x 8 repetitions
Chest Fly Chest Fly
3 x 8 repetitions


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Workout Routine for Legs

The routine presented here will strengthen the muscles located in your legs, that is your quadriceps, hamstrings, buttocks (glutes) and your calves.

The leg extension bowflex exercise targets the quadriceps (top of your thighs), the leg curl targets the hamstrings (back of your thighs), the squat brings in the glutes (buttocks) and the calf raise strengthens your calves.

Seated Leg Extension Seated Leg Extension
4 x 12 repetitions
Prone Leg Curl Prone Leg Curl
4 x 12 repetitions
Squat Squat
4 x 12 repetitions
Seated Calf Raise Seated Calf Raise
4 x 12 repetitions


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Workout Routine for Shoulders

The routine below will target the whole of your shoulder muscles.

The shoulder press specifically targets the front deltoid, the lateral raise targets the outer, the front raise your front deltoid and the read deltoid row your rear deltoid.

Seated Shoulder Press Seated Shoulder Press
3 x 8 repetitions
Standing Lateral Deltoid Raise Standing Lateral Deltoid Raise
3 x 8 repetitions
Seated Front Deltoid Raise Seated Front Deltoid Raise
3 x 8 repetitions
Seated Rear Deltoid Row Seated Rear Deltoid Row
3 x 8 repetitions


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Workout Routine for Arms

Finally, the workout routine below will exercise every muscle in your arms.

The bicep curl bowflex exercises will target your biceps, the tricep kickback and tricep extension your triceps and finally the wrist curl and wrist extension your forearms.

Standing Bicep Curl using Handles Standing Bicep Curl using Handles
3 x 8 repetitions
Seated Bicep Curl using Handles Seated Bicep Curl using Handles
3 x 8 repetitions
Tricep Kickback Tricep Kickback
3 x 8 repetitions
Seated Tricep Extension Seated Tricep Extension
3 x 8 repetitions
Standing Wrist Curl Standing Wrist Curl
3 x 8 repetitions
Standing Wrist Extension Standing Wrist Extension
3 x 8 repetitions


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