Bowflex Blaze

Bowflex Blaze Manual

Contributed by: a1anorth

Save Routine

Warmup

• Aerobic Rowing - Handgrips
  1 sets × 5 reps, 3m rest

Chest

• Chest Fly - Handgrips
  3 sets × 15 reps, 3m rest
• Bench Press - Handgrips
  3 sets × 15 reps, 3m rest
• Decline Bench Press - Handgrips
  3 sets × 15 reps, 3m rest
• Incline Bench Press - Handgrips
  3 sets × 15 reps, 3m rest
• Decline Chest Fly - Handgrips
  3 sets × 15 reps, 3m rest
• Incline Chest Fly - Handgrips
  3 sets × 15 reps, 3m rest
• Resisted Punch - Handgrips
  3 sets × 15 reps, 3m rest
• Lying Cable Crossover - Handgrips
  3 sets × 15 reps, 3m rest

Shoulder

• Rear Deltoid Row - Handgrips
  3 sets × 15 reps, 3m rest
• Standing Lateral Shoulder Raise - Handgrips
  3 sets × 15 reps, 3m rest
• Seated Shoulder Press - Handgrips
  3 sets × 15 reps, 3m rest
• Front Shoulder Raise - Handgrips
  3 sets × 15 reps, 3m rest
• Shoulder Extension - Handgrips
  3 sets × 15 reps, 3m rest
• Shoulder Shrug - Handgrips
  3 sets × 15 reps, 3m rest
• Scapular Protraction - Handgrips
  3 sets × 15 reps, 3m rest
• Scapular Depression - Handgrips
  3 sets × 15 reps, 3m rest
• Lying Front Shoulder Raise - Handgrips
  3 sets × 15 reps, 3m rest
• Reverse Fly - Handgrips
  3 sets × 15 reps, 3m rest
• Shoulder Rotator Cuff - Internal - Left
  3 sets × 15 reps, 3m rest
• Shoulder Rotator Cuff - Internal - Right
  3 sets × 15 reps, 3m rest
• Shoulder Rotator Cuff - External - Left
  3 sets × 15 reps, 3m rest
• Shoulder Rotator Cuff - External - Right
  3 sets × 15 reps, 3m rest
• Seated Lateral Shoulder Raise - Handgrips
  3 sets × 15 reps, 3m rest
• Scapular Retraction - Handgrips
  3 sets × 15 reps, 3m rest

Back

• Lying Lat Pulldown - Handgrips
  3 sets × 15 reps, 3m rest
• Low Back Extension - Handgrips
  3 sets × 15 reps, 3m rest
• Pulldowns - Bent Lat Bar
  3 sets × 15 reps, 3m rest
• Narrow Pulldowns - Handgrips
  3 sets × 15 reps, 3m rest
• Lying Lat Fly - Handgrips
  3 sets × 15 reps, 3m rest
• Lying Narrow Lat Pulldown - Handgrips
  3 sets × 15 reps, 3m rest
• Seated Lat Row - Handgrips
  3 sets × 15 reps, 3m rest
• Stiff Arm Pulldown - Handgrips
  3 sets × 15 reps, 3m rest
• Bent-over Row - Handgrips
  3 sets × 15 reps, 3m rest

Arm

• Tricep Pushdown - Handgrips
  3 sets × 15 reps, 3m rest
• Single Arm Pushdown - Left
  3 sets × 15 reps, 3m rest
• Single Arm Pushdown - Right
  3 sets × 15 reps, 3m rest
• French Press - Handgrips
  3 sets × 15 reps, 3m rest
• Lying Triceps Extension - Handgrips
  3 sets × 15 reps, 3m rest
• Cross Triceps Extension - Handgrips
  3 sets × 15 reps, 3m rest
• Lying 45° Triceps Extension - Handgrips
  3 sets × 15 reps, 3m rest
• Seated Triceps Extension - Handgrips
  3 sets × 15 reps, 3m rest
• Standing Biceps Curl - Handgrips
  3 sets × 15 reps, 3m rest
• Seated Bicep Curl - Left
  3 sets × 15 reps, 3m rest
• Seated Bicep Curl - Right
  3 sets × 15 reps, 3m rest
• Lying Biceps Curl - Handgrips
  3 sets × 15 reps, 3m rest
• Seated Wrist Extension - Handgrips
  3 sets × 15 reps, 3m rest
• Standing Wrist Curl - Handgrips
  3 sets × 15 reps, 3m rest
• Reverse Curl - Handgrips
  3 sets × 15 reps, 3m rest
• Seated Wrist Curl - Handgrips
  3 sets × 15 reps, 3m rest
• Standing Wrist Extension - Handgrips
  3 sets × 15 reps, 3m rest
• Rope Pushdown - Handgrips
  3 sets × 15 reps, 3m rest

Abs

• Reverse Crunch - Bench Horizontal
  3 sets × 15 reps, 3m rest
• Resisted Reverse Crunch - Ankle Cuffs
  3 sets × 15 reps, 3m rest
• Seated Abdominal Crunch - Handgrips
  3 sets × 15 reps, 3m rest
• Seated Oblique Abdominal Crunch - Handgrips
  3 sets × 15 reps, 3m rest
• Trunk Rotation - Left
  1 sets × 15 reps, 3m rest
• Trunk Rotation - Right
  1 sets × 15 reps, 3m rest

Leg

• Leg Extension - Bench Leg Extension Seat
  3 sets × 15 reps, 3m rest
• Squat - Handgrips
  3 sets × 15 reps, 3m rest
• Lying Leg Extension - Left
  3 sets × 15 reps, 3m rest
• Lying Leg Extension - Right
  3 sets × 15 reps, 3m rest
• Ankle Eversion - Left
  3 sets × 15 reps, 3m rest
• Ankle Eversion - Right
  3 sets × 15 reps, 3m rest
• Ankle Inversion - Left
  3 sets × 15 reps, 3m rest
• Ankle Inversion - Right
  3 sets × 15 reps, 3m rest
• Hip Extension (flexed) - Left
  3 sets × 15 reps, 3m rest
• Hip Extension (flexed) - Right
  3 sets × 15 reps, 3m rest
• Hip Extension (straight) - Left
  3 sets × 15 reps, 3m rest
• Hip Extension (straight) - Right
  3 sets × 15 reps, 3m rest
• Standing Hip Abduction - Left
  3 sets × 15 reps, 3m rest
• Standing Hip Abduction - Right
  3 sets × 15 reps, 3m rest
• Seated Hip Adduction - Left
  3 sets × 15 reps, 3m rest
• Seated Hip Adduction - Right
  3 sets × 15 reps, 3m rest
• Seated Hip Abduction - Left
  3 sets × 15 reps, 3m rest
• Seated Hip Abduction - Right
  3 sets × 15 reps, 3m rest
• Standing Leg Kickback - Left
  3 sets × 15 reps, 3m rest
• Standing Leg Kickback - Right
  3 sets × 15 reps, 3m rest
• Leg Press - Leg Press Belt
  3 sets × 15 reps, 3m rest
• Prone Leg Curl - Bench Leg Extension Seat
  3 sets × 15 reps, 3m rest
• Calf Raise - Handgrips
  3 sets × 15 reps, 3m rest

Neck

• Neck Pull - Cable
  1 sets × 15 reps, 3m rest
• Neck Pull - Left
  1 sets × 15 reps, 3m rest
• Neck Pull - Right
  1 sets × 15 reps, 3m rest

Grip

• Finger Lift - Left
  1 sets × 15 reps, 3m rest
• Finger Lift - Right
  1 sets × 15 reps, 3m rest
• Full Grip - Left
  1 sets × 15 reps, 3m rest
• Full Grip - Right
  1 sets × 15 reps, 3m rest
• Finger Pinch - Left
  1 sets × 15 reps, 3m rest
• Finger Pinch - Right
  1 sets × 15 reps, 3m rest