My Bowflex Blaze

Bowflex Blaze Manual

Contributed by: a1anorth

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My Bowflex Blaze

• Aerobic Rowing - Handgrips
  3 sets × 15 reps, 3m rest
• Leg Press - Leg Press Belt
  3 sets × 15 reps, 3m rest
• Squat - Handgrips
  3 sets × 15 reps, 3m rest
• Standing Calf Raise - Handgrips
  3 sets × 15 reps, 3m rest
• Seated Leg Extension - Bench Leg Extension Seat
  3 sets × 15 reps, 3m rest
• Prone Leg Curl - Bench Leg Extension Seat
  3 sets × 15 reps, 3m rest
• Standing Biceps Curl - Short bar
  3 sets × 15 reps, 3m rest
• Reverse Curl - Short bar
  3 sets × 15 reps, 3m rest
• Standing Wrist Curl - Short bar
  3 sets × 15 reps, 3m rest
• Standing Wrist Extension - Short bar
  3 sets × 15 reps, 3m rest
• a. Neck Pull - Rear
  3 sets × 15 reps, 3m rest
• b. Neck Pull - Left
  3 sets × 15 reps, 3m rest
• c. Neck Pull - Right
  3 sets × 15 reps, 3m rest
• Standing Lateral Shoulder Raise - Handgrips
  3 sets × 15 reps, 3m rest
• Stiff Arm Pulldown - Split Rope
  3 sets × 15 reps, 3m rest
• a. Front Lat Pulldown - Bent Lat Bar
  3 sets × 15 reps, 3m rest
• b. Behind Neck Pulldown - Bent Lat Bar
  3 sets × 15 reps, 3m rest
• a. Seated Hip Abduction - Left
  3 sets × 15 reps, 3m rest
• b. Seated Hip Abduction - Right
  3 sets × 15 reps, 3m rest
• a. Seated Hip Adduction - Left
  3 sets × 15 reps, 3m rest
• b. Seated Hip Adduction - Right
  3 sets × 15 reps, 3m rest
• Low Back Extension - Handgrips
  3 sets × 15 reps, 3m rest
• Seated Low Row - Short bar
  3 sets × 15 reps, 3m rest
• Seated High Row - Short bar
  3 sets × 15 reps, 3m rest
• a. Trunk Rotation - Left
  3 sets × 15 reps, 3m rest
• b. Trunk Rotation - Right
  3 sets × 15 reps, 3m rest
• Seated Shoulder Press - Handgrips
  3 sets × 15 reps, 3m rest
• Seated Front Shoulder Raise - Handgrips
  3 sets × 15 reps, 3m rest
• Shoulder Extension - Handgrips
  3 sets × 15 reps, 3m rest
• a. Shoulder Rotator Cuff - Internal - Left
  3 sets × 15 reps, 3m rest
• b. Shoulder Rotator Cuff - Internal - Right
  3 sets × 15 reps, 3m rest
• a. Shoulder Rotator Cuff - External - Left
  3 sets × 15 reps, 3m rest
• b. Shoulder Rotator Cuff - External - Right
  3 sets × 15 reps, 3m rest
• Chest Press - Handgrips
  3 sets × 15 reps, 3m rest
• Chest Fly - Handgrips
  3 sets × 15 reps, 3m rest
• Seated Abdominal Crunch - Handgrips
  3 sets × 15 reps, 3m rest
• Seated High Fly - Handgrips
  3 sets × 15 reps, 3m rest
• a. Finger Lift - Left
  3 sets × 15 reps, 3m rest
• b. Finger Lift - Right
  3 sets × 15 reps, 3m rest
• a. Finger Pinch - Left
  3 sets × 15 reps, 3m rest
• b. Finger Pinch - Right
  3 sets × 15 reps, 3m rest
• a. Full Grip - Left
  3 sets × 15 reps, 3m rest
• b. Full Grip - Right
  3 sets × 15 reps, 3m rest

Leg

• Prone Leg Curl - Bench Leg Extension Seat
  3 sets × 15 reps, 3m rest
• Leg Press - Leg Press Belt
  3 sets × 15 reps, 3m rest
• Squat - Handgrips
  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
• Seated Hip Adduction - Left
  3 sets × 15 reps, 3m rest
• Seated Hip Adduction - Right
  3 sets × 15 reps, 3m rest
• Leg Extension - Bench Leg Extension Seat
  3 sets × 15 reps, 3m rest
• Calf Raise - Handgrips
  3 sets × 15 reps, 3m rest

Back

• Stiff Arm 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
• Seated Lat Row - Handgrips
  3 sets × 15 reps, 3m rest

Chest

• Chest Fly - Handgrips
  3 sets × 15 reps, 3m rest
• Bench Press - Handgrips
  3 sets × 15 reps, 3m rest

Abs

• Resisted Reverse Crunch - Ankle Cuffs
  3 sets × 15 reps, 3m rest
• Seated Abdominal Crunch - Handgrips
  3 sets × 15 reps, 3m rest
• Trunk Rotation - Left
  3 sets × 15 reps, 3m rest
• Trunk Rotation - Right
  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
• Scapular Protraction - 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

Arm

• Tricep Pushdown - 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
• Standing Wrist Extension - Handgrips
  3 sets × 15 reps, 3m rest
• Rope Pushdown - Handgrips
  3 sets × 15 reps, 3m rest

Grip

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

Neck

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