Intermediate Bowflex Workout
Ready to get better results from your Bowflex workout? Ever wonder why a workout routine
works at first, but as time goes on the results slow down?
Understanding why this happens can make all the difference in your results.
Below discover why your workout routine becomes less effective. In addition, uncover a
workout routine that will empower your body to keep making progress.
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Why Workout Longer, and Harder, Than You Need To?
Working out doesn't have to be a 3 hour, 6 days a week, marathon. In fact, when it comes to
exercise "Less is More."
"Knowledge is Power," and understanding how exercise affects your body can empower you get
the maximum results from your efforts.
For 2 important principles, please click here (Note: this will open a new window in your browser))
To discover how to choose the most effective Bowflex exercises, please click here (Note: this will open a new window in your browser)
Have you noticed that in the beginning, when you start a new workout routine you get good results, but as time
goes on the results taper off? Why?
The Law of Diminished Returns
When you start a new workout routine your body works to adapt to it. It does this by releasing
growth hormones and burning more calories. Over time, as your body becomes more and more
adapted to your workout, it releases less growth hormones and burns fewer calories  .
Solution? Keep your body adapting
Below discover a Bowflex workout designed to do just that 
Note: This workout routine will work best for people who are already in good shape.
For simple, effective workout for beginners, please click here
The Workout
What you will need
Workout Emphasis
Burning fat and toning muscle
Workout Frequency
Number of Repetitions
14 (20-30 for abdominal exercises)
Bowflex Workout A
Monday
- Chest - Bench press
- Back - Seated lat row
- Biceps - Standing biceps curl
- Calves - Seated calf raise
- Chest - Incline press
- Back - Pull downs
- Biceps - Lying biceps curl
- Calves - Seated calf raise
Tuesday
- Shoulders - Seated shoulder press
- Triceps - Lying triceps extensions
- Thighs - Squat
- Abdominals - Abdominal crunch
- Shoulders - Lateral raises
- Triceps - Triceps push downs
- Thighs - Leg curl
- Abdominals - Seated resisted abdominal crunch
Thursday
- Chest - Bench press
- Back - Seated lat row
- Biceps - Standing biceps curl
- Calves - Seated calf raise
- Chest - Incline press
- Back - Pull downs
- Biceps - Lying biceps curl
- Calves - Seated calf raise
Friday
- Shoulders - Seated shoulder press
- Triceps - Lying triceps extensions
- Thighs - Squat
- Abdominals - Abdominal crunch
- Shoulders - Military press
- Triceps - Upright rows
- Thighs - Leg curl
- Abdominals - Seated resisted abdominal crunch
The workout
Week 1 - Do each exercise and rest (reconfigure your Bowflex for the next exercise) for 2:00
seconds between exercises.
Week 2 - Do each exercise and rest for 1:30 seconds between exercises.
Week 3 - Do each exercise and rest for 1:00 seconds between exercises.
Week 4 - Change to Workout B
Bowflex Workout B
Monday
- Chest - Incline chest press
- Back - Wide pull downs
- Biceps - Seated biceps curl
- Calves - Seated calf raise
- Chest - Chest fly
- Back - Reverse grip pull downs
- Biceps - Standing biceps curl
- Calves - Seated calf raise
Tuesday
- Thighs - Leg press
- Shoulders - Shoulder press
- Triceps - Triceps push downs
- Abs - Resisted oblique crunch
- Thighs - Seated leg curl (or regular leg curl)
- Shoulders - Shrugs
- Triceps - Seated triceps extension
- Abs - Resisted crunch
Thursday
- Chest - Incline chest press
- Back - Wide pull downs
- Biceps - Seated biceps curl
- Calves - Seated calf raise
- Chest - Chest fly
- Back - Reverse grip pull downs
- Biceps - Standing biceps curl
- Calves - Seated calf raise
Friday
- Thighs - Leg press
- Shoulders - Shoulder press
- Triceps - Triceps push downs
- Abs - Resisted oblique crunch
- Thighs - Seated leg curl (or regular leg curl)
- Shoulders - Shrugs
- Triceps - Seated triceps extensions
- Abs - Resisted crunch
The workout
Week 1 - Do each exercise and rest (reconfigure your Bowflex for the next exercise) for 2:00
seconds between exercises.
Week 2 - Do each exercise and rest for 1:30 seconds between exercises.
Week 3 - Do each exercise and rest for 1:00 seconds between exercises.
Week 4 - Change to Workout C
Bowflex Workout C
Monday
- Chest - Resisted punch
- Back - Narrow pull down
- Biceps - Lying biceps curl
- Calves - Seated calf raise
- Chest - Chest fly
- Back - Seated Cross lat row
- Biceps - Standing biceps curl
- Calves - Seated calf raise
Tuesday
- Thighs - Leg curl/leg extension (do 14 leg curls then immediately do 14 leg extensions)
- Shoulders - Front raise
- Triceps - Triceps kickback
- Abs - Resisted abdominal crunch
- Thighs - Squat
- Shoulders - Upright row
- Triceps - Seated triceps extension
- Abs - Resisted oblique crunch
Thursday
- Chest - Resisted punch
- Back - Narrow pull down
- Biceps - Lying biceps curl
- Calves - Seated calf raise
- Chest - Chest fly
- Back - Seated Cross lat row
- Biceps - Standing biceps curl
- Calves - Seated calf raise
Friday
- Thighs - Leg curl/leg extension (do 14 leg curls then immediately do 14 leg extensions)
- Shoulders - Front raise
- Triceps - Triceps kickback
- Abs - Resisted abdominal crunch
- Thighs - Squat
- Shoulders - Upright row
- Triceps - Seated triceps extension
- Abs - Resisted oblique crunch
The workout
Week 1 - Do each exercise and rest (reconfigure your Bowflex for the next exercise) for 2:00
seconds between exercises.
Week 2 - Do each exercise and rest for 1:30 seconds between exercises.
Week 3 - Do each exercise and rest for 1:00 seconds between exercises.
Week 4 - Change to Workout A
In Summary
Can you see how this Bowflex workout will give you better results?
Are you interested in getting better results?
If you ever were going to start getting better results, when do you think would be the best time to
start?
For another intermediate Bowflex workout, please click here
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This site is designed for educational purposes only and is not engaged in rendering medical advice or professional services. Please check with your
health care professional prior to starting any exercise program.
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