Manual has 35 pages worth of various workouts that could be done on the Bowflex. Lots of good stuff. This is a  Bowflex Power Pro . Some of the features are built-in Aerobic rowing, leg press and seat hamstring curls. It folds just perfect for storage and it has wheels for easy relocation. The sealed bearing pulleys are silky smooth and designed for years of quiet workouts. Bowflex comes with five pairs of power rods in weight ratings of 5, 10, 10, 30, and 50 pounds, for a total of 210 pounds. You can add up to 410 pounds if you want. Some of the exercises include: Lat pulldown, Rev. grip pull, seat row, one arm row, lying pulldown, close grip pulls, lat pull modified, scapular retreact,  Lat fly, low back ext, stiff arm pull, chest fly, bench press, shoulder press, shoulder shrug, incline press, resisted punch, etc. Bench turns into a sliding row seat. Google search Bowflex Power Pro Manual and you will get the entire manual which shows all the workouts for this equipment. All attachments are included. (Rowing belt, handles) Thanks for looking .💪💪