Bowflex

Cindy Landolt owns a gym in Zurich Switzerland.  These are her top 5 for muscle building.

Exercise

Lbs per side on Bowflex

Bowflex Xtreme2 instructional video pt 1

Bench Press
Chest Fly
Decline Chest Press
Incline Chest Press
Decline Chest Fly
Incline Chest Fly
Crossover Rear Delt Row 

 
 

Bowflex Xtreme2 instructional video pt 2

Crossover High Rear Delt Row 
Crossover Seated Rear Delt Row
Crossover Bent Over Rear Delt Row
Reverse Fly
Crossover Reverse Fly
Seated Shoulder Press
Front Shoulder Raise
Shoulder Extension
Shoulder Shrug
Lateral Shoulder Raise

 
Bowflex Xtreme2 instructional video pt 3

Lateral Shoulder Raise
Seated Forearm Lateral Shoulder Raise
Scapular Protraction
Scapular Depression
Scapular Retraction
Shoulder External Rotation Cuff (light weight)
Shoulder Internal Rotation Cuff (light weight)
Standing Low Back Extension
Seated Wide Lat Pulldown
Seated Narrow  / Reverse Grip Lateral Pulldown

 


Bowflex Xtreme2 instructional video pt 4

Seated Narrow  / Reverse Grip Lateral Pulldown
Seated Narrow  / Reverse Grip Lateral Pulldown with Hand Grips
Crossover wide pulldown / Crossover narrow pulldown
Stiff-arm Pulldown
Standing Shoulder Pullover with hand grips
Seated Lat Row
Tricep Pushdown w/ hand grips / Tricep Hammer Pushdown / Single arm Pushdown
Triceps Pushdown with bar
Rope Pushdown
Triceps Extension / Hammer Triceps Extension


Bowflex Xtreme2 instructional video pt 5

Cross Triceps Extension
Seated Bicep Curl / Seated Hammer Bicep Curl
Standing Bicep Curl / Hammer Bicep Curl / Reverse Bicep Curl
Concentration Bicep Curl
Barbell Bicep Curl
Reverse Barbell Bicep Curl
Triceps Kickback
Arm Opposition Push-Pull
Upper Body Opposition Push-Pull
Wrist Extension / Wrist Curl

 
Bowflex Xtreme2 instructional video pt 6

Wrist Extension / Wrist Curl
Resisted Dip
Seated Abdominal Crunch
Seated Oblique Abdominal Crunch
Trunk Rotation
Leg extension
Squats

 


Bowflex Xtreme2 instructional video pt 7

Squats
Single Raise Calf Raise / Calf Raise
Standing Hip Extension
Standing Hip Abduction
Standing Hip Adduction
Leg Kickback
Hip Flexion
Dead Lift
Stiff Legged Dead Lift