Bowflex Workout Chart Free Download. Simply right click on the link below to download your FREE copy of this Bowflex Workout Chart: Free Bowflex Workout Chart Download: Download. Please let me know how the workout goes for you. Good luck and let me know if you have questions or need help.
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Are you looking for a free workout routine for Bowflex?
Do you have a Bowflex and have tried the workout routines included with the machine…
They don't work very well do they?
I'm going to give you the exercises and muscle groups you need to be working with your bowflex machine.
NOTE: If you have any issues understanding this workout routine, please see the page I wrote titled How to Use the Free Bowflex Workout from WLC. You can also ask any questions in the comments section at the end of this page.
No matter which bowflex machine you have, you can perform the exercises and workouts shown on this page.
The workouts included with the bowflex machines are far inferior to the free workout routine for bowflex that you'll find on this page!
If you've spent the money on a bowflex, I want you to get the best possible results with this workout…
Free Workout Routine for Bowflex
| # | Exercise | Muscle Group |
| 1 | Squats | Quadriceps |
| 2 | Bench Press | Chest |
| 3 | Romanian Deadlift | Hamstrings |
| 4 | Rows | Back Depth |
| 5 | Overhead Press | Shoulders |
| 6 | Wide Grip Pulldowns | Back Width |
| 7 | Standing Calf Raise | Calves |
| 8 | Tricep Pushdowns | Triceps |
| 9 | Bicep Curls | Biceps |
| 10 | Reverse Curls | Forearms |
Now, you need to know how many sets, reps, and weight to perform each week.
I am going to give you a 12 week workout schedule to follow with your bowflex machine and the exercises above.
If you follow this schedule and work hard, you will see amazing results.
Weekly Workout Schedule
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Workout 1 | Rest | Workout 2 | Rest | Workout 3 | Rest | Rest |
So, you'll be doing your bowflex workout routine 3 times per week. Lifting weights 3 times per week is great for building muscle. This is my personal favorite schedule for getting great results (3 workout days and 4 rest days).
Always use your bowflex to build muscle. Use diet and cardiovascular exercise to lose fat and burn fat. Remember that weight training or resistance training should ALWAYS focus on building muscle — not burning calories.
The bowflex workout schedule below gives you the number of sets and reps to perform each workout of each week.
| Bowflex | Workout 1 | Workout 2 | Workout 3 | |||
| Week | Sets | Reps | Sets | Reps | Sets | Reps |
| 1 | 1 | 8 | 1 | 12 | 1 | 15 |
| 2 | 2 | 15 | 2 | 15 | 2 | 15 |
| 3 | 3 | 15 | 3 | 15 | 3 | 15 |
| 4 | 1 | 12 | 1 | 12 | 1 | 12 |
| 5 | 2 | 12 | 2 | 12 | 2 | 12 |
| 6 | 3 | 12 | 3 | 12 | 3 | 12 |
| 7 | 1 | 8 | 1 | 8 | 1 | 8 |
| 8 | 2 | 8 | 2 | 8 | 2 | 8 |
| 9 | 3 | 8 | 3 | 8 | 3 | 8 |
| 10 | 1 | 5 | 1 | 5 | 1 | 5 |
| 11 | 2 | 5 | 2 | 5 | 2 | 5 |
| 12 | 3 | 5 | 3 | 5 | 3 | 5 |
If you would like to get a Bowflex Workout Chart that gives you the above tables so you can print out easily, please see this page: Bowflex Workout Chart. You can download a free chart there with all the tables you find on this page.
Now, the real key to success with the bowflex workout is to start out with light weights and increase the resistance whenever possible.
If you look at the bowflex workout schedule above, you'll notice that the number of reps decreases over the weeks. The reps decrease as shown so you can continue increasing the resistance! This works wonders for building muscle fast.
Rest 60 seconds between sets and exercises. Use the time between sets that you have to re adjust your bowflex machine for the next exercise.
We Recommend Free Weights Over Machines… But a Bowflex Will Work Great
Free weights are far superior to machines for building muscle and strength. If you have the option, always choose free weights over machines… and that includes the Bowflex — It is a machine.
A home gym full of free weights won't take up much more space than a bowflex. This is what we recommend if you are building a home gym with free weights:
The above weight training equipment is all the free weight equipment you need to build the perfect home gym.
But, let's say you don't have that option — let's say you've chosen the Bowflex. The Bowflex will work very well for you. But you need to utilize the free workout for bowflex that we've given you on this page.
And to make it even easier for you, we've made a printable routine for bowflex that you can download for free and print out:
Free Workout Routine Download Free Workout Routine for Bowflex:
Free Bowflex Workout Routine Download
The bowflex workout plan above will work wonders if and only if you learn what you should be eating and when you should be eating. There are also several other components that will give you AMAZING results.
Use the WLC System with this Free Bowflex Workout Routine
Use the WLC System along with the free workout routine that we've given you here and you'll be well on your way to the body you really want.
Bowflex Exercise Chart Free Downloads
Don't settle for anything less than what you want. And you won't get anything less than what you want when you start using the WLC System.
When you're ready to graduate from your Bowflex machine to free weights, you should start with the level 1 workouts within the WLC Weight Lifting Workouts Manual. As an example, I'll link you to the WLC Level 1.1 Weight Lifting Workout.
CAUTION: Please be sure to read the instructions completely in the Free Workout Routine for Bowflex from Weight Lifting Complete. If you have any questions, please ask in the comments section below. I am more than happy to help any time. Just let me know.
Easy Navigation Links for the Free Workout for Bowflex
You are currently within the Weight Lifting section of the website. There are an absolute huge number of weight lifting workouts and more available here at Weight Lifting Complete. Here's a couple of pages that might interest you.
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