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Help with my workout routine (bowflex + dumbells)

X

Xet

New member
Ok so I need a new routine to work by I have a bowflex motivator (i know not the best idea but its what i got) and smoe dumbells with adjustable weight but not too much.
I need something to help get my back, chest, arms, and shoulders bigger

With the bowflex i can only do incline bench press so flat and decline wont work

I know lower body is important but i dont have many excercises to do with the bowflex for legs and other than that my knees are a bit messed up.

So anyone can I please get any help with what i should do. What excercises, reps etc

Thanks a bunch
 
honestly the gains you'll prob. see in 10 weeks with bowflex you could see in 5 weeks with a fucking power rack..
 
Phaded said:
honestly the gains you'll prob. see in 10 weeks with bowflex you could see in 5 weeks with a fucking power rack..
Click to expand...

Or just by fucking a power rack.

I'm completely serious when I say this: sell the bowflex and buy a bar and some plates. Even without a bench/rack, you could clean the bar into position for light front squats and presses and do Olympic lifts. Just be prudent with your weight selections and use an old mattress on the floor as a place to dump the bar.
 
i may be overstepping here, BUT...

christ some of you have tunnel vision so bad, it's pathetic...

the guy has simply stated what he has to work with, so either offer advice, or shut the fuck up and move on to the next post...

maybe he doesn't have the room for a power rack...? maybe he like the fact that he can safely use the Bowflex without a need for a spotter... maybe he just wants to start to get back into some sort of shape...?

exaclty what Bowflex do you have...?

and what dumbbells do you have as well...?

i'll offer up some advice ifi can get some more info...
 
DZLS said:
i may be overstepping here, BUT...

christ some of you have tunnel vision so bad, it's pathetic...

the guy has simply stated what he has to work with, so either offer advice, or shut the fuck up and move on to the next post...

maybe he doesn't have the room for a power rack...? maybe he like the fact that he can safely use the Bowflex without a need for a spotter... maybe he just wants to start to get back into some sort of shape...?

exaclty what Bowflex do you have...?

and what dumbbells do you have as well...?

i'll offer up some advice ifi can get some more info...
Click to expand...

i think we did offer the best advice he could recieve.. to get a power rack..
 
its a motivator 2 and the dumbells are just sorta some cheap adjustable one i got for really cheap i plan on getting some more weight plates for that one so that shouldnt be a limitation

ya i got it as a gift from my parents (im 16) because i usally i workout as soon as i get home which is before anyone else in my family does and they didnt want me to workout without a spotter.
 
Last edited:
how heavy do the dumbbells go...?

and is the only bench you have attached to the Bowflex...?

i'm unfamiliar with the Motivator 2... can you post a pic of it...?
 
in all honesty, i would really try to sell the bowflex. you could get a good chunk of change out of it, then you can hit up a local gym. not sure if u got one around though. but as long as you have the bowflex, i would concentrate on full body workouts just to help you start getting into shape. bowflex isnt good for area specific workouts.
 
you can do alot of exercises on that machine...

did you not get a workout poster with it to show all the things you can do...?

you can do flat presses, but you have to slide the seat back as you were doing an incline, but then just push straight out in front of you, as opposed to pushing up for inlcine or down for decline...

you can use the lat tower for pulldowns, and you can do some nice rows on the machine as well...

you can hit triceps, biceps, and shoulders as well...

legs is going to be tough... i never cared for doing legs on it... extensions and leg curls were easy enough, but squatting on it was too much a pain in the ass...

i would suggest using the dumbbells and performing some deep squats and lunges to supplement with the leg extensions and curls until you are ready to hit the gym...

do you have a weight room at school...?
 
DZLS said:
you can do alot of exercises on that machine...

did you not get a workout poster with it to show all the things you can do...?

you can do flat presses, but you have to slide the seat back as you were doing an incline, but then just push straight out in front of you, as opposed to pushing up for inlcine or down for decline...

you can use the lat tower for pulldowns, and you can do some nice rows on the machine as well...

you can hit triceps, biceps, and shoulders as well...

legs is going to be tough... i never cared for doing legs on it... extensions and leg curls were easy enough, but squatting on it was too much a pain in the ass...

i would suggest using the dumbbells and performing some deep squats and lunges to supplement with the leg extensions and curls until you are ready to hit the gym...

do you have a weight room at school...?
Click to expand...


no wonder you got so mad at us :)
 
i didn't get mad becuase i own a Bowflex... I personally would choose to go to the gym anyday over using the Bowflex... no question about it...

BUT, at one point, i had no other choice than to work out at home, and only had a small area to do so... having alot of weightplates, dumbbells with a crawling newborn is not something that is a really good idea...

i got upset because of answering the young guys questions, when he specifically told us what he had to work with, you guys pretty much tried to make an ass out of him...
 
DZLS said:
you can do alot of exercises on that machine...

did you not get a workout poster with it to show all the things you can do...?

you can do flat presses, but you have to slide the seat back as you were doing an incline, but then just push straight out in front of you, as opposed to pushing up for inlcine or down for decline...

you can use the lat tower for pulldowns, and you can do some nice rows on the machine as well...

you can hit triceps, biceps, and shoulders as well...

legs is going to be tough... i never cared for doing legs on it... extensions and leg curls were easy enough, but squatting on it was too much a pain in the ass...

i would suggest using the dumbbells and performing some deep squats and lunges to supplement with the leg extensions and curls until you are ready to hit the gym...

do you have a weight room at school...?
Click to expand...
ya i got that poster ive been doing a bunch of those excercises on the posters, but i didnt know what to really go for so far im doing
5 x 5 incline bench presses
3 x 10 rows
3 x 8 lat pulldown (should i use grip facing me or away from me?)
3 x 8 tricep pull down thing
I was wondering curls with bowflex or dumbells?

Ahh nice idea on the flat bench, never though of going down

legs are fine for me because my knees will be extremely sore and hurt when i squat or run so I dont work them too much. Ya i tried squatting with the bowflex and that didnt work too well lol

Do u know what that strap is for? I lost my big manual >.<

Thanks for the help
 
o ya and i weigh about 140lbs and am about 5'10''ish?
bf i havent really got a full test but i dont have too much fat until u get to my bell which is somewhere around 20%ish. But other than my stomach, love handles, and maybe a bit of chest fat, i dont think i have too much bf.
 
o ya and i weigh about 140lbs and am about 5'10''ish?
bf i havent really got a full test but i dont have too much fat until u get to my bell which is somewhere around 20%ish. But other than my stomach, love handles, and maybe a bit of chest fat, i dont think i have too much bf.
So I think my goals are probably to become stronger of course and gain more mass (but lean, muscular mass) I think mostly now i need arms and chest (1st priority) as well as back and shoulders. Im trying my best to eat cleaner foods than i use to and for excercise i plan have sports starting up next week till mayish.
 
i wouldn't concentrate on just arms and chest... that is a bad training routine, and will lead you down the wrong road... you should hit all body parts with the same intensity...

what "strap" are you talking about...? it might be the one that you are supposed to tie up the power rods with when you are done with your workout...

i'd stick with 10 reps for all exercises on the Bowflex... and would mix up and use a combo of dumbbells and bowflex for all lifts that you can... how heavy do the dumbbells go...?

what sports are you going to be playing...?
 
lol badminton >.> it has actually given me bigger forearms than most ppl i know. And has given me ok calfs and thighs and has helped with jumping as well.

Right now on one dumbbell i can put up to 30 plus the actually bar which is like 3-4 lbs i think. There is more room to add more weight.

it is like this one http://www.megafitness.net/images/Items/CAP0045.jpg

the belt is like a long sheet of like tough cloth, and it has 3 sets of metal hoops on each side. I wasnt able to find any images on google but ill try to take a picture of it tom

could u think of any excercises i should add to my routine? And also for the rows i am not sure on the form. So u start with ur knees bent and then u push back and pull back with ur arms, do u lean back though? and if so how far
 
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