Things You'll Need:
- Bowflex XLT
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Step 1
Set the resistance level on your Bowflex XLT. You simply hook the desired resistance rods to the appropriate pulleys. The machine has a maximum resistance setting of 410 pounds.
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Step 2
Use the Bowflex XLT as a rowing machine. Put the adjustable arms at the position 9 setting, and set the Bowflex's seat to slide. Put your feet on the footplate, and bend and straighten your legs, pulling back on the D-ring grip. You'll be replicating the motion of a rowing machine and getting good cardiovascular exercise.
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Step 3
Do bench presses on the Bowflex. Affix the bench press attachment to the weighted pulleys. Lie down with your back on the seated pad. Pull the bench press attachment toward your chest, keeping it parallel to your nipple line.
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Step 4
Complete abdominal exercises on the Bowflex XLT. Lie down on the padded seat, holding the bench press attachment in your hands. Crunch up, working the abdominal muscles. The pulley will provide resistance to further strength your core muscles.
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Step 5
Focus on the upper body during one workout. Perform bicep curls, tricep extensions, shoulder presses, lat pull-downs and chest flies. You may have to vary your resistance settings between each exercise. Generally, the biceps are stronger than the triceps so you can use heavier resistance for those exercises. Aim to complete three to four sets of 10 to 12 reps for each movement.
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Step 6
Complete a full lower body workout on a separate day. Do squats, lunches, standing hip flexions, seated hip abductions, leg extensions, calf raises and leg presses.
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Step 7
Confirm the machine is properly set up, with pins clicked into position, prior to beginning exercises. If the machine is not secured, you could injure yourself. Consult the Bowflex XLT manual for diagrams on proper setup.
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Step 8
Increase your resistance as you become stronger. If you use the same resistance settings every time you use the Bowflex XLT, you won't see improvements in your muscle definition. You'll simply be maintaining your current level of strength. Up your resistance levels every two months to see solid results.
