bowflex revolution workout routine plan

A Complete Bowflex Revolution Workout Plan

Why you shouldn’t live without your Bowflex Revolution Home Gym!

Working out shouldn’t have to be complicated. In fact, working out from home is probably the most convenient, hassle free way to work out.

With the Bowflex Revolution Home Gym you can eliminate travel times and costs, spend longer with your friends and family and not end up locked into a gym membership, which you simply can’t utilize!

You can enjoy a full-body workout from the comfort of your own home! The Bowflex revolution has everything you need to sculpt your body from head to toe!

The Bowflex Revolution delivers an ultra-smooth, consistent resistance through the entire range of motion and what’s more, it’s capable of supporting over 100 exercises! It’s the only machine you’ll ever need.

Checkout The Complete Review

So you want to sculpt your physique and get fit from home? Try out below exercise regimes to make the most out of your new home gym!

To make the most out of your Bowflex Revolution we have devised a complete and comprehensive training split so you are training every muscle group equally to create a balanced and well-rounded physique.

You will train in the spilt described below:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Legs

Shoulders &

Triceps​

Back & Biceps 

Rest Day

Chest

Rest Day

Rest Day

So, you will work out 4 times a week; of course feel free to choose the days, which work best for you.

Bowflex Revolution workout plan

Top tips to have an effective workout

  • Perform each rep in a controlled fashion
  • Never rush or rep or perform them really fast
  • Don’t drop the weight at the end of a rep
  • Stick to the rest periods given
  • Always eat at least an hour before training
  • Keep water in plentiful supply

Leg Day

Your Bowflex machine is excellent for training your legs and sculpting some quality muscle. In fact, it is built to enable you to complete 17 different leg exercises in total. For leg day we are going to stay in the hypertrophic rep range to enable you to tone and build lean muscle tissue. Your leg routine will go like this:

Exercise

Sets

Reps

Rest

Leg Extensions

3

12

1 minute between steps

Leg Curls

3

12

1 minute between steps

Cable Kick Backs

3

12

1 minute between steps

Cable Squats

3

12

1 minute between steps

Leg Press

3

12

1 minute between steps

Progress leg days: To progress your leg days as you get stronger add more resistance in terms of weight.

Regress leg days: If you have been injured in the past or you struggle to complete leg training for whatever reason all you need to do is ensure you complete a higher rep range with very little to no weight at all. This will help you to build up strength in the area and build it up over time.

Tips for training legs: Before embarking upon training your legs, always complete a suitable warm up and stretch session as you don’t want to be pulling any muscles or causing yourself an injury.

bowflex revolution exercise plan

Shoulders And Triceps

Training your shoulders and triceps couldn’t be easier! The Bowflex revolution has you covered from all angles – literally and has been designed to hit all heads of both the shoulder and triceps muscles. Again staying within the hypertrophic rep range to build lean muscle you can complete the following shoulders and triceps routine:

Exercise

Sets

Reps

Rest

Triceps Pull – Over

3

12

1 minute between sets

Triceps Push Down

3

12

1 minute between sets

Front Cable Raise

3

12

1 minute between sets

Side Cable Lat Raise

3

12

1 minute between sets

Cable Shoulder Press

3

12

1 minute between sets

Progress shoulder and triceps training: To progress this upper body day, again add more resistance and more reps if you find it easy. You can also focus on performing the reps in a slower controlled motion.

Regress shoulder and triceps training: If you struggle training these body parts then take it easy and go for lighter weighs and higher rep ranges to train these areas. A spotter may be useful, someone to help assist you in performing the reps.

Tips for shoulder and triceps training: Posture is the key to having an effective shoulder and triceps workout. Never slouch and keep a neutral spine. When you are training your triceps to target them effectively, keep your elbows still.

bowflex revolution workout routine

Back & Biceps

You are really spoilt for choice when it comes to back and biceps! You can work these areas extremely well using the Bowflex so no stone is left unturned! Try the following routine:

Exercise

Sets

Reps

Rest

Bicep Curls

3

12

1 minute between sets

Hammer Curls

3

12

1 minute between sets

Straight Arm Push Downs

3

12

1 minute between sets

Seated Row

3

12

1 minute between sets

Single Arm Cable Pull Down

3

12

1 minute between sets

Progress back & biceps workouts: Go heavier! You can also incorporate specialist techniques such as super sets, forced reps and negative reps.

Regress back and biceps workouts: Perform the movements slowly with lightweights if you struggle to activate the muscles. It’s important you learn how to target the area properly.

Tips for training your back and biceps: In order to target your back muscles effectively it’s vital you keep a straight posture throughout the movement or you won’t be targeting your back muscles.

Chest Day Training

Whether you are male or female you shouldn’t ignore your chest muscles. It helps to add definition to your front delts and balance your physique. Try the below chest day workout on your Bowflex:

Exercise

Sets

Reps

Rest

Chest Fly

3

12

1 minute between sets

Chest Press

3

12

1 minute between sets

Lower Cable Chest Raise

3

12

1 minute between sets

Cable Cross Over

3

12

1 minute between sets

Cable Iron Cross

3

12

1 minute between sets

Progress chest training: Take it slower and heavier if you would like to progress your chest days.

Regress chest workouts: Focus on performing controlled movements with lightweights if you struggle to activate the muscles. Keep your back straight and push your chest out.

Tips for training your chest: To target your chest muscles effectively try not to let your elbows flare too much, keep them down.

You can use one of your rest days to focus on some floor work and train your abs with some body weight exercise if you want to.

The above routines are just one week worth of training because the Bowflex supports so many exercises we have only just scratched the surface!

​Checkout : Bowflex Revolution Home Gym Comprehensive Review

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1 comment
Ruben L Gonzalez says November 11, 2017

would like a copy of the workout routine plan for the bow flex revolution

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