If you didn't already know, I have a free workout routine for Bowflex here at Weight Lifting Complete.
I decided to create a Bowflex Workout Chart to go along with the free workout routine to give you a better idea of how the workout is laid out.
You can download and print this free workout chart at the link below.
This Bowflex workout is MUCH better than any routine that comes with the Bowflex. The thousands of people that have used this workout from WLC will tell you the same thing.
If you have ANY questions about this weight lifting chart, let me know in the comments section at the bottom of this page. I'll answer any questions you have there.
Bowflex Exercise Chart
You will be doing 10 different Bowflex weight lifting exercises with each workout. This is a full body workout routine that will work every muscle group within your body each workout leading to faster results and more opportunities to build muscle and strength. Here are the exercises:
|6||Wide Grip Pulldown||Back|
|7||Standing Calf Raise||Calves|
You will be doing the exercises listed in the order shown above, and you will finish all sets and reps of a given exercise BEFORE moving onto the next exercise in the Bowflex exercise chart above.
Bowflex Workout Routine Schedule Chart
You will be working out 3 days per week with this full body workout plan. You should have at least 1 full day of rest between workouts as shown below so your body can recover between workouts.
|Week||Day 1||Day 2||Day 3||Day 4||Day 5||Day 6||Day 7|
|1||Workout 1||Rest||Workout 2||Rest||Workout 3||Rest||Rest|
|2||Workout 1||Rest||Workout 2||Rest||Workout 3||Rest||Rest|
|3||Workout 1||Rest||Workout 2||Rest||Workout 3||Rest||Rest|
|4||Workout 1||Rest||Workout 2||Rest||Workout 3||Rest||Rest|
|5||Workout 1||Rest||Workout 2||Rest||Workout 3||Rest||Rest|
|6||Workout 1||Rest||Workout 2||Rest||Workout 3||Rest||Rest|
|7||Workout 1||Rest||Workout 2||Rest||Workout 3||Rest||Rest|
|8||Workout 1||Rest||Workout 2||Rest||Workout 3||Rest||Rest|
|9||Workout 1||Rest||Workout 2||Rest||Workout 3||Rest||Rest|
|10||Workout 1||Rest||Workout 2||Rest||Workout 3||Rest||Rest|
|11||Workout 1||Rest||Workout 2||Rest||Workout 3||Rest||Rest|
|12||Workout 1||Rest||Workout 2||Rest||Workout 3||Rest||Rest|
The workout schedule chart above shows that you'll be doing this workout plan for 12-weeks. You can continue or you can stop the workout plan at any time if your results slow. Your results should not slow with this plan if you are following the WLC System. You can download the WLC System Manual for free here at WLC. Your results will be amazing when you combine this Bowflex Workout with the WLC System.
Bowflex Workout Sets and Reps Chart
Follow the number of sets and number of reps using the chart below.
Please start out with very light weights no matter what your ego is telling you. START LIGHT. This will get very tough for you so start out easy and light. You will be increasing the resistance often.
When there are multiple sets, make sure you ONLY reach the target number of reps on the FIRST SET ONLY. Stop each additional set when the rep speed starts to slow.
|WLC||Workout 1||Workout 2||Workout 3|
The workout layout you see above is intelligently designed to help you increase the resistance over the weeks from start to finish. This is where you build muscle and strength. This is how you make amazing progress. Rest about 60 seconds between sets and exercises. If you need more rest, you can wait 2 minutes between exercises.
Stalling and What to Do
You are officially stalling on an exercise if you haven’t been able to increase the weight in 3 consecutive workouts. Don’t follow this advice until you have reached 3 consecutive workouts without progress on increasing the resistance.
Once this happens on any exercise, reset that exercise only by decreasing the weight by 10%. Continue increasing the weight by 2.5% each workout on that exercise after the decrease in weight has been made. This will take you 4 weight lifting workouts to get back to where you were, but you should be able to surpass your previous weights.
You can also decrease by resistance bands as well as possible and then start increasing again versus the percentages listed above.
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.