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  1. #1
    Registered User BulletHead123's Avatar
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    Bowflex Workouts

    hey i got bowflex extreme 2 SE and i was just wondering if sum1s got a good work out plan to use on this machine. im looking to get a bit stronger n ripped. also what days i should do it n what days to do cardio n conditioning n all that. appreciate ne help thanks
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  2. #2
    Registered User rosko234's Avatar
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    bowflex is for ***ots. do a real workout like 5x5. dont get sucked into the infomercials
    Green Bay Baby!

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  3. #3
    Unofficial Site Chaplain merkong's Avatar
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    Originally Posted by rosko234 View Post
    bowflex is for ***ots. do a real workout like 5x5. dont get sucked into the infomercials
    don't be a moron... sounds like the guy already has it... do what you can on it buddy... when you decide it ain't for you put it on Craigslist and move on.
    1/3/09 bench press 1rm 300#
    1/3/10 bench press 1rm 315#

    I don't lift like ^^that^^ anymore...

    Just lifting because I love it and trying to lead by example with my 3 elite athlete kids; Mandy on the Varsity Dance Team, Zack on the elite lacrosse for the MN Chill and starring on our 8th grade football team, and Kitty excels at the grade school level on the track, soccer field and basketball court.
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  4. #4
    Make the Game Easy... B1GinNY82307's Avatar
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    Thumbs down

    Originally Posted by rosko234 View Post
    bowflex is for ***ots. do a real workout like 5x5. dont get sucked into the infomercials
    unnecessary......



    OP, as mentioned by "merkong" do what you can on it and once you can, set up a nice foundation and then step up to a real gym and do some work..

    Considering you are 15, it's not a bad investment, as I said to build on form, find a proper rep range, etc.
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  5. #5
    Registered User rosko234's Avatar
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    bowflex sucks balls
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  6. #6
    Registered User Lazy_Dumb-Bell's Avatar
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    I almost got a bowflex myself before getting the Iron Master dumbbell setup. I know guys who got decent size from using bowflex. I did get some bodylastics resistance bands (Strongman Ed.). Esentially the same concept as Bowflex, much cheaper, and now with dumbbells, I can use the ankle straps around the dumbbell when I need to change up my routine.

    Here is an example of what can be achieved with just a band type training (basically no tension at the start and lots of tension at the end of the movement). And this was taken long before steroids or proper nutrition knowledge.

    http://www.oldtimestrongman.com/blog...d-pulling.html

    I also think free weights are superior, which is why I went with dumbbells. I also think how you respond to band type training is probably mostly genetic. I got pretty big just off bands but not a whole lot stronger in real world applications except for martial arts.

    As far as a workout plan using the bowflex...

    It's basically the same for anything. Use compound movements- squat, bench, incline bench, ect. Anywhere from 5-12 reps till you can't maintain your form. Keep trying to constantly up the resistance. If you can figure how to one leg squat using the bowflex, you'd be good to go for quite a long time, if not forever.
    Last edited by Lazy_Dumb-Bell; 01-31-2009 at 01:26 PM.
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  7. #7
    Unofficial Site Chaplain merkong's Avatar
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    Originally Posted by rosko234 View Post
    bowflex sucks balls
    you sound like an expert...
    Last edited by merkong; 01-31-2009 at 01:58 PM. Reason: on ball sucking that is, GB Pecker Head
    1/3/09 bench press 1rm 300#
    1/3/10 bench press 1rm 315#

    I don't lift like ^^that^^ anymore...

    Just lifting because I love it and trying to lead by example with my 3 elite athlete kids; Mandy on the Varsity Dance Team, Zack on the elite lacrosse for the MN Chill and starring on our 8th grade football team, and Kitty excels at the grade school level on the track, soccer field and basketball court.
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  8. #8
    Make the Game Easy... B1GinNY82307's Avatar
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    Originally Posted by rosko234 View Post
    bowflex sucks balls
    ....
    Free Agent
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  9. #9
    Registered User yitmy's Avatar
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    Originally Posted by BulletHead123 View Post
    hey i got bowflex extreme 2 SE and i was just wondering if sum1s got a good work out plan to use on this machine. im looking to get a bit stronger n ripped. also what days i should do it n what days to do cardio n conditioning n all that. appreciate ne help thanks
    I have the power pro line and have used the bowflex body plan. Its based on the bench bowflexes but can be adapted to any model.

    I have been quite satisfied with mine. And you can pick up any magazine or workout on this site or anywhere else and adapt it for your machine. Where else can you do that in the comfort of your home. Yes, you would be out more money then the cost of your machine and need probably a bigger basement if you acquired free weights and pulley station. And that does not include the spotter if you are lifting more weight then you can handle. So much more safe with the Bowflex.
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  10. #10
    Registered User rosko234's Avatar
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    bowflex can go suck a dick. i LULZ at the 20 min a day 3 days a week routine.
    Green Bay Baby!

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  11. #11
    Banned Heavy_Beats's Avatar
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    OP if it is not too late try to get your money back, buy a barbell, power rack and bench.
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  12. #12
    Registered User rosko234's Avatar
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    Originally Posted by Heavy_Beats View Post
    OP if it is not too late try to get your money back, buy a barbell, power rack and bench.
    THANK YOU. ILL THROW SOME REP ON YOU. ive been trying to say this the whole time
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  13. #13
    Make the Game Easy... B1GinNY82307's Avatar
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    Originally Posted by rosko234 View Post
    THANK YOU. ILL THROW SOME REP ON YOU. ive been trying to say this the whole time
    no one was disagreeing with you (at least I wasn't), but your comments, such as the one below, were unnecessary.

    You could have / should have said it better just like "heavy beats" said.

    And I would hope that someone who has a brain that DOES buy a BowFlex does not take that 20 minute workout, 3x a week serious....though I am also sure that someone who is starting out, they could benefit from a Bowflex as such....

    Originally Posted by rosko234 View Post
    bowflex is for ***ots. do a real workout like 5x5. dont get sucked into the infomercials
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  14. #14
    Unofficial Site Chaplain merkong's Avatar
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    Originally Posted by rosko234 View Post
    bowflex can go suck a dick.
    you sound like an expert...

    the dude knows that his gear is not as good as free weights but why don't you lighten up?
    Last edited by merkong; 02-01-2009 at 01:12 PM. Reason: on sucking - GB Pecker Head
    1/3/09 bench press 1rm 300#
    1/3/10 bench press 1rm 315#

    I don't lift like ^^that^^ anymore...

    Just lifting because I love it and trying to lead by example with my 3 elite athlete kids; Mandy on the Varsity Dance Team, Zack on the elite lacrosse for the MN Chill and starring on our 8th grade football team, and Kitty excels at the grade school level on the track, soccer field and basketball court.
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  15. #15
    Registered User BulletHead123's Avatar
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    thx to whoever did actuly help apreciate it. i understand its not a good machine but its what i could get for home workouts too busy with school and all, during summer id run to gym n back almost everyday. also im looking to get stronger for martial arts muay thai and all. 1 more thing, can sum1 tell me something a lil bout cardio n conditioning thx
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  16. #16
    Aspiring fit model danklord's Avatar
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    Originally Posted by rosko234 View Post
    bowflex is for ***ots. do a real workout like 5x5. dont get sucked into the infomercials
    Originally Posted by rosko234 View Post
    bowflex sucks balls
    Originally Posted by rosko234 View Post
    bowflex can go suck a dick. i LULZ at the 20 min a day 3 days a week routine.
    roflmao...reps to u l0ol
    facial and body aesthetics coming soon...june 30th, follow me misc i wont let you down.

    always pick 5
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  17. #17
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    Bowflex is fine, but I hate this OP due to how he creates a post.
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  18. #18
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    Go to a real gym bro, or if not, invest in some freeweights. Bowflex has incredibly unnatural movements. Not good for BBing or anything else really.
    Bench: 215x12 (17/12/2011) PR since torn RC

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  19. #19
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    Whats with all the negative BS responses?

    Hey,

    Working out in any form is a start. You can make progress with a Bowflex Extreme. Work out 4-5 days a week and exaggerate the program. This is a place to start.

    People who are injured and working toward recovery are often given rubber stretch bands to work out with to regain flexibility the functionality of injured areas. Bowflex is an exaggerated version of bands.

    Once you begin feeling fit, add some dumbbells to your lifting program. There are some excellent home dumbbell workout plans out there.

    Ignore the idiot comments out there!

    Best of luck!

    Originally Posted by BulletHead123 View Post
    hey i got bowflex extreme 2 SE and i was just wondering if sum1s got a good work out plan to use on this machine. im looking to get a bit stronger n ripped. also what days i should do it n what days to do cardio n conditioning n all that. appreciate ne help thanks
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  20. #20
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    Originally Posted by BulletHead123 View Post
    hey i got bowflex extreme 2 SE and i was just wondering if sum1s got a good work out plan to use on this machine. im looking to get a bit stronger n ripped. also what days i should do it n what days to do cardio n conditioning n all that. appreciate ne help thanks
    How much did you pay for the Bowflex?
    Old Man Strength:

    http://forum.bodybuilding.com/showthread.php?t=148519323&page=35

    Novices:

    Fierce 5:

    http://forum.bodybuilding.com/showthread.php?t=159678631


    Beyond novice:

    Jim Wendler's 5 3 1(has bodybuilding templates):

    http://www.t-nation.com/workouts/531-how-to-build-pure-strength

    Would-be monsters:

    Wend'er's 5 3 1 Boring But Big Challenge:

    http://www.t-nation.com/workouts/boring-but-big-3-month-challenge
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  21. #21
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    I have a bowflex. It'll will give you good results up to a certain point, there's only so much resistance those rods will offer...
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  22. #22
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    TacticalTaco is a jewel in the rough. (+500) TacticalTaco is a jewel in the rough. (+500) TacticalTaco is a jewel in the rough. (+500) TacticalTaco is a jewel in the rough. (+500) TacticalTaco is a jewel in the rough. (+500) TacticalTaco is a jewel in the rough. (+500) TacticalTaco is a jewel in the rough. (+500) TacticalTaco is a jewel in the rough. (+500) TacticalTaco is a jewel in the rough. (+500) TacticalTaco is a jewel in the rough. (+500) TacticalTaco is a jewel in the rough. (+500)
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    My bowflex holds stuff very nicely, I can put laundry on there for days and it keeps them nice and straight.
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  23. #23
    This Space for Rent RockCrab's Avatar
    Join Date: Feb 2010
    Location: Fort Wayne, Indiana, United States
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    RockCrab is just really nice. (+1000) RockCrab is just really nice. (+1000) RockCrab is just really nice. (+1000) RockCrab is just really nice. (+1000) RockCrab is just really nice. (+1000) RockCrab is just really nice. (+1000) RockCrab is just really nice. (+1000) RockCrab is just really nice. (+1000) RockCrab is just really nice. (+1000) RockCrab is just really nice. (+1000) RockCrab is just really nice. (+1000)
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    4 years after the OP . . . Thank you all for your insightful comments on the effectiveness of the bowflex system. Now the thread may die.
    Ego victum poena. Victoria per vires.

    Promoting an environment of candid feedback and tough love.

    Rating 5-star Threads 'Terrible' since 2010.
    Surprisingly, I find myself posting in 4-star threads quite often . . .

    Training Log: http://forum.bodybuilding.com/showthread.php?t=152174093&p=1032001033&posted=1#post1032001033
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