The BowflexSport® Home Gym Owner`s Manual and Fitness Guide

The BowflexSport® Home Gym Owner`s Manual and Fitness Guide
The Bowflex Sport§
Home Gym
Owner’s Manual
and Fitness Guide
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Table of Contents
Safety Requirements
Safety Warning Labels
Get to Know Your Machine
How to Use Your Machine
Power Rod® Resistance
Adjusting/Understanding The Resistance
Hooking Power Rod® Unit to Cables
Safety
When You Are Not Using Your Gym
How to Use Your Machine
The Workout Bench
Removing the Bench
Flat Bench
45° Incline Bench
Leg Extension
Free-Sliding Seat
Storing Your Bowflex Sport® Home Gym
Maintenance and Care
How to Use Your Machine
Accessories and Equipment
Using Your Leg Press Belt and
Squat Bar Pulleys
Bowflex Body Leanness Program
Personal Guarantee From Dr. Ellington Darden
The Workouts
Define Your Goals
Warm Up / Cool Down
5
7
10
11
11
11
11
11
11
12
12
12
12
12
12
12
12
12
13
13
14
15
17
24
35
37
Chest Exercises
Shoulder Horizontal Adduction
Bench Press
Decline Bench Press
Incline Bench Press
Decline Chest Fly
Incline Chest Fly
Resisted Punch
Lying Cable Crossover
38
38
38
39
39
40
40
41
41
Shoulder Exercises
Rear Deltoid Rows
Standing Lateral Shoulder Raise
Seated Shoulder Press
Front Shoulder Raise
Shoulder Extension
Shoulder Shrug
Scapular Protraction
Scapular Depression
Lying Front Shoulder Raise
Reverse Fly
Shoulder Rotator Cuff
Shoulder Rotator Cuff
Seated Lateral Shoulder Raise
Scapular Retraction
42
42
42
43
43
44
44
45
45
46
46
47
47
48
48
Back Exercises
Lying Lat Pulldowns
Low Back Extension
Pulldowns
Narrow Pulldowns with Handgrips
Lying Lat Fly
Lying Narrow Lat Pulldowns
Seated Lat Rows
Stiff-Arm Pulldown
Bent Over Row
49
49
49
50
50
51
51
52
52
53
Arm Exercises
Triceps Pushdown
Single Arm Pushdown
French Press
Lying Triceps Extension
Cross Triceps Extension
Lying 45o Triceps Extension
Seated Triceps Extension
Standing Biceps Curl
Seated Biceps Curl
Lying Biceps Curl
Seated Wrist Extension
Standing Wrist Curl
Reverse Curl
Seated Wrist Curl
Standing Wrist Extension
“Rope” Pushdown
54
54
54
55
55
56
56
57
57
58
58
59
59
60
60
61
61
Abdominal Exercises
Reverse Crunch
Resisted Reverse Crunch
Seated (Resisted) Ab Crunch
Seated (Resisted) Oblique Ab Crunch
Trunk Rotation
62
62
62
63
63
64
Leg Exercises
Leg Extension
Squat
Lying Leg Extension
Ankle Eversion
Ankle Inversion
Standing Hip Extension
Standing Hip Extension
Standing Hip Abduction
Seated Hip Adduction
Seated Hip Abduction
Standing Leg Kickback
Leg Press
Prone Leg Curl
65
65
65
66
66
67
67
68
68
69
69
70
71
72
Muscle Chart
US Warranty Information
Contact Information
73
74
3
Product Specifications
Product Weight
195 lbs. (88 kg)
Product Dimensions
90" L x 38" W x 83" H (229 cm L x 97 cm W x 211 cm
Folded Footprint
52" L x 38" W x 83" H (132 cm L x 97 cm W x 211 cm
Workout Area
100" L x 78" W (254 cm L x 198 cm W)
Number of Exercises
Over 60
Power Rod® Resistance
210 lbs. (95 kg)
Power Rod® Upgradability
310 lbs. (141 kg.)
410 lbs. (186 kg.)
User Weight Limit
300 lbs. (136 kg)
Regulatory Approvals:
Meets:
EN957-1 Class H
EN957-2 Class H
Meets:
!34-&
!34-&
4
ASTM F2276-05
ASTM F2216-05
Safety Requirements
)-0/24!.43!&%49).3425#4)/.3
The following definition applies to the word “Warning” found throughout this manual:
Used to call attention to POTENTIAL hazards that could result
in personal injury or loss of life.
2%!$!,,).3425#4)/.3
"%&/2%53).'4(%-!#().%
•
Always read and follow the Warning and Safety
labels attached to your Bowflex Sport® home
gym. Do not remove these labels. If you need
replacement labels, please call a Nautilus
Representative at 1-800-NAUTILUS (628-8458).
•
Read the owner’s manual and follow it carefully
before using the machine.
•
Parents and others in charge of children should be
aware of their responsibility, because the natural
play instinct and the fondness for experimenting
of children can lead to situations and behavior for
which the training equipment is not intended.
•
Never allow children to use the Bowflex Sport®
home gym unsupervised. To do so could result in
injury. If children are allowed to use the equipment,
their mental and physical development should be
taken into account. They should be controlled and
instructed on the correct use of the equipment.
•
This equipment is under no circumstances suitable
as a children’s toy.
•
Inspect your machine for any worn or loose
components prior to use. Tighten or replace any
worn or loose components prior to use. Pay close
attention to cables, or belts and their connections.
•
•
Never use dumbbells or other weight equipment
to incrementally increase the weight resistance.
Use only the Power Rod® unit that came with your
Bowflex Sport® home gym.
Set up and use your Bowflex Sport® home gym on
a hard, level surface.
•
Do not wear any loose or dangling clothing or
jewelry while using the Bowflex Sport® home
gym. Stand clear of all moving components.
•
Before beginning any exercise program consult
your physician or health care professional. Only he
or she can determine the exercise program that is
appropriate for your particular age and condition.
If you experience any light-headedness, dizziness,
or shortness of breath while exercising, stop the
exercise and consult your physician.
•
This machine is meant for individual consumer use
only, and is not meant for use by institutions.
•
Maximum user weight for the Bowflex Sport®
home gym is 300 pounds (136 kg). For your safety,
do not use or allow others to use the Bowflex
Sport® home gym if they weigh in excess of 300
pounds (136 kg).
•
Allow a workout area of at least 8’4” L x 6’6” W(2.6
m x 2 m) of free space for safe operation of the
Bowflex Sport® home gym.
•
Keep your body weight centered on the machine,
seat, or base frame platform while exercising.
•
When using the Bowflex Sport® home gym for
standing leg exercises, always grasp the Lat Tower
on your machine for stability.
•
Keep out of the path of the Power Rod® unit when
exercising and make certain that observers also
stand clear of the Bowflex Sport® home gym
when the Power Rod® unit is in use.
•
Never move or adjust the seat while sitting on it.
5
Safety Requirements
Never stand on the seat.
6
•
When hooking up Power Rod® caps, do not stand
directly looking over the top of the rods. Stand off to
the side while attaching rods.
•
Never attempt to exercise with more resistance than
you are physically able to handle.
•
Keep cables and Power Rod® unit bound with the
rod binding strap when not in use.
•
Before exercising, make sure the cable pulley system
is properly secured, properly attached,
and in perfect working condition.
Safety Warning Labels
The following safety warnings are located on the Bowflex Sport® exercise machine. Please read
all safety precautions and warning information prior to using your product. Be sure to replace any
warning label if damaged, illegible, or missing. If you need replacement labels, please call a Nautilus
Representative at 1-800-NAUTILUS (628-8458).
Label 1
Label 2
Label 3
Label 5
Label 4
Home Gym
7
Safety Warning Labels
The following safety warnings are located in site specific areas on the unit. Please review and understand the
safety warning labels and their locations on the unit prior to use.
If you do not have, or cannot find, or need to replace a warning label please call 1-800-NAUTILUS (1-800628-8458) to obtain a new label.
,ABEL Please make sure all users read, understand, and
follow the warning labels on the home gym. See
Figure 1 for general use safety label.
,OCATION The warning label in Figure 1 is located on the
back of the lat tower.
Figure 1
,ABEL See figure 2 for “Caution” safety label.
,OCATION Left and right side of rod box.
Figure 2
8
Safety Warning Labels
,ABEL See Figure 3 for “Caution” safety label. Avoid crush hazard
when folding the bench.
,OCATION Top of the seat rail bracket.
Figure 3
,ABEL See Figure 4 for “Caution” safety label. Stay clear
of the leg when folding the leg extension.
,OCATION Back of rear leg of leg extension.
Figure 4
,ABEL See Figure 5 for “Caution” safety label.
,OCATION Back of the lower lat tower, below chest bar.
Figure 5
9
Get to Know Your Machine
CONGRATULATIONS on your commitment to improving
your health and fitness! With the Bowflex Sport® home gym,
you have everything you need to exceed all of your physical
fitness, strength and health expectations!
The Bowflex Sport® home gym’s exceptional resistance and
quality is unmatched by any other single piece of home fitness
equipment available. You will not believe the amazing results
your body will get with the Bowflex Sport® home gym!
how to properly perform each exercise before you do so using
Power Rod® Resistance.
With all of the fitness choices available today, finding the
best workout equipment for your needs can be very confusing.
Everyone at Nautilus would like to thank you for selecting the
Bowflex Sport® home gym.
Bowflex Sport® home gym is the finest home fitness product
available, and you’re just about to prove it to yourself.
Please take your time to read through the entire manual and
follow it carefully before attempting to use your Bowflex
Sport® home gym. Also locate and read all warning labels
that are posted on the machine. It’s important to understand
Home Gym
Lat Cable Storage
Bent Lat Bar
Upper
Lat Tower
Power Rod®
Unit
Lat Bar Pulley
Rod Caps
Rod Hook
Leg Attachment
Cable
Bench
Rod Box
Chest Bar
Pulley
Squat Bar
Squat Platform
and Pulleys
10
How to Use Your Machine
Power Rod® Resistance
Power Rod® rods are made from a special
composite material. Your rods are sheathed with a
protective black rubber coating. Each rod is marked
with its weight rating on the “Rod Cap”.
Adjusting And
Understanding
The Resistance
The standard Bowflex
Sport® home gym
comes with 210 pounds
(95 kg) of resistance
(one pair of 5 lb. (2.25
kg) rods, two pair of 10
lb. (4.5 kg) one pair of
30 lb. (13.5 kg) rods,
and one pair of 50 lb.
(22.5 kg) rods).
If you upgraded to a 310
lb. (140 kg) or 410 lb. (186 kg) capacity you will have
an additional one or two pair of 50 lb. (22.5 kg) rods,
respectively.
When hooking the Power
Rod® caps to the cable
hooks, do not stand
directly over the tops of
the rods. Stand off to one
side when connecting and
disconnecting the
Power Rod® unit from
the cables.
When You Are Not
Using Your Bowflex Sport® Home Gym
Disconnect the cables from the Power Rod® unit
when you are not using your Bowflex Sport® home
gym. Use the rod binding strap included with
your machine
to bind all the rods together at the top. You can also
place your cables
and grips through the
strap to keep them
out of the way.
Hooking the Power Rod®
Unit to the Cables
You may use one rod or
several rods in combination,
to create your desired
resistance level.
To hook multiple rods up to
one cable, bend the closest
rod toward the cable and
place the cable hook through
that rod cap. You can then
hook up the next closest rod
through the same cable hook.
Hooking up the closest rod
first prevents rods from
crossing over the top of one
another.
To order additional
50 lb. (22.5 kg) Power Rod® sets
please call
1-800-NAUTILUS
(1-800-628-8458)
Safety
11
How to Use Your Machine
The Workout Bench
Your Bowflex Sport® home gym has a number of seat
and bench positions: flat bench forward, flat bench back,
45° incline and free-sliding seat extension.
To adjust the seat, pull out the Seat Rail Knob, then slide
the seat to one of the three locking holes on the Seat Rail.
Release the Seat Rail Knob to secure when finished.
2EMOVINGTHE"ENCH
The Bench easily attaches and releases from the Seat. To
attach the Bench, insert the half hinge on the end of the
Bench into the half hinge on the seat. To remove the
Bench, lift up on the long portion and pull away from
seat.
&LAT"ENCH
The Flat bench position is used for most exercises. You
may lock the bench into a Back (closest
to Power Rod® unit) or Forward
(farthest from Power Rod® unit) position
to accommodate height/reach needs.
ª)NCLINE"ENCH
Start with a flat bench, following the
above instructions to release and move
the seat and bench. Lift the bench while
sliding the seat toward the Power Rod®
unit until the bench back is resting
against the Lat Tower.
,EG%XTENSION
Refer to page A-12 of the Assembly
Manual for instructions on installing the
Leg Extension Seat.
&REE3LIDING3EAT
Remove the Bench, pull out the Seat
Rail Knob, give it half a turn and release
to place the Seat in a “free sliding” position for Aerobic
Rowing.
Storing Your Bowflex Sport® Home Gym
Folding your Bowflex Sport® home gym for storage is
easy.
1) Lock the Seat and Bench into the flat position.
2) Remove all Power Rod® resistance and then
bind the Power Rod® unit with the rod binding
strap.
12
3) Ensure that the Leg Extension Lock-out Pin is
installed. (Refer to page A-9 for instructions.)
4) Remove the Seat Rail Knob from the seat rail.
5) Tilt the bench toward the Power Rod® unit.
6) While holding the Rear Leg with one hand,
disengage the seat Rail Pull Pin to allow the Rear
Leg to fold against the Seat Rail. (See figure 8b on
page A-7.)
7) Secure the bench by inserting the Seat Rail
Knob into the hole in the side of the Seat Rail
Bracket.
Maintenance and Care of Your Bowflex
Sport® Home Gym
Inspect your machine for any worn or loose components
prior to use. Tighten or replace any worn or loose
components prior to use. Pay close
attention to cables, or belts and their
connections.
Clean the bench with a non-abrasive
household cleanser after each use. This
will keep it looking new. Do not use
automotive cleaner, which can make the
bench too “slick.”
Review all warning notices. The
safety and integrity designed into a
machine can only be maintained when
the equipment is regularly examined
for damage and repaired. It is the sole
responsibility of the owner to ensure
that regular maintenance is performed.
Worn or damaged components shall be
replaced immediately or the equipment
removed from service until the repair
is made. Only manufacturer supplied
components shall be used to maintain/
repair the equipment.
If you have any questions regarding your Bowflex
Sport® home gym, please call our Customer Service
Department at 1-800-NAUTILUS (628-8458) or by mail
at: 16400 SE Nautilus Dr., Vancouver, Washington, USA
98683.
How to Use Your Machine
Accessories and Equipment
(AND'RIPS
The Hand Grips fit snugly around your hand, ankle, or wrist. Attach the pulley cable clips to
the D-Rings on the Hand Grips to attach them to the cables.
3TANDARD'RIP Grasp the grip and cuff together to form a grip
without inserting your hand through the cuff portion. Most of the
exercises you perform utilize this grip. The Standard Grip also is
used for Hammer Grip exercises, when you need to hold the Hand
Grip vertically for greater wrist support.
(AND#UFF'RIP Slip your hand through the cuff portion of the grip so that the foam pad
rests on the back of your hand. Then grasp the remainder of the
grip that is sitting in your palm. This method of gripping is great for
exercises like front shoulder raises or any exercise where your palm
is facing down.
!NKLE#UFF'RIP The cuff opening can be made larger to
accommodate the ankle. Place your hand in the cuff and slide it
away from the grip. Insert your foot or ankle and tighten by sliding
the grip back toward the cuff.
,AT#ROSS"AR The Lat Cross Bar enhances exercises that work back, shoulders
and triceps muscles.
3AFETY
•
Before using the Lat Cross Bar, make sure that all fasteners are in place and tightened.
•
Make sure that the Lat Tower cables are securely fastened to the regular Bowflex®
cables and the Bent Lat Bar, Squat Bar or Hand Grips.
•
Always use the Bent Lat Bar holders to support the Bent Lat Bar, or remove the bar
when not in use.
•
Do not hang from or attempt to perform “chin ups” from the Lat Cross Bar.
•
Never pull on the Bent Lat Bar unless there is resistance attached to it.
,EG%XTENSION Designed to add more effective exercises that target your legs, thighs, calves, etc.
3AFETY
•
Before using the Leg Extension, make sure that all fasteners are in place and
tightened.
•
Make sure that the Extension’s cables are securely fastened to the regular cables.
•
When installing the Leg Extension Seat always ensure that the Support Tube Bracket
Hooks fully engage with the Roller Tube Spacers.
• Always use the supplied Lockout Pin to secure the Leg Extension Pivot Tube to the Rear
Leg when not in use.
Grips manufactured under license agreement with Hands-On Sports & Gym Accessories, Inc. Patent #4756527
13
How to Use Your Machine
Using Your Leg Press Belt and Squat Bar Pulleys
,EG0RESS"ELT
The Leg Press Belt is used for the Leg Press exercise.
• With the Bowflex® seat adjusted to the “free sliding” position (spring lock
seat pin unlocked), the hand grips removed, and the desired amount of
resistance hooked up, sit on the seat and position the leg press belt around
your hips.
• Slide forward to the pulleys and place your feet through the right and left
openings under the rod cables.
• Attach the rod cables to the D-rings on the Leg Press Belt so that the belt is
taut.
• Place hands on vertical main frame and push yourself back while placing feet,
one at a time, onto the pulley frame.
• Grasp belt near where it’s attached to the cables and begin to press back.
3QUAT"AR0ULLEYS
Used with Squat Harnesses and Squat Bar to perform Squat, Bent Rows and other
exercises.
3AFETY
• Always check fasteners, hooks, cables and each workout to functioning.
• Remove workout bench and lock seat into closest position to the Power Rod®
unit.
• Always wear shoes with non-skid soles when using the Squat Bar Pulleys.
• Fasten each squat cable to a D-ring on each squat harness to the
corresponding D-ring on the squat bar using a snap hook.
• You can now add Power Rod® resistance and adjust the squat straps to your
height using adjuster buckles.
• Always adjust tension of the squat harness in such a manner that it will not
cause a hazard.
14
The Bowflex
Body Leanness
Program
§
By Ellington Darden, Ph.D.
4HEFOLLOWINGPROGRAMWASCREATEDBY
$R%LLINGTON$ARDEN)TCONTAINSA
RIGOROUSFITNESSANDDIETARYPROGRAM
0LEASECONSULTYOURPHYSICIANBEFORE
BEGINNINGANYFITNESSORDIETARY
PROGRAM
3OMEOFTHENAMESOFTHE
EXERCISESLISTEDINTHIS
PROGRAMHAVEBEEN
CHANGEDINORDERTO
MATCHTHENAMES
OFTHEEXERCISES
INTHISMANUAL
4HEEXERCISES
THEMSELVES
HAVENOTBEEN
CHANGED
INORDER
FAST FAT
LOSS
N
OW!
Introduction
4HE"OWFLEXš"ODY,EANNESS0ROGRAM
This program is scientifically designed for maximal
fat loss over six weeks. It is important that you
practice every aspect of the plan to achieve optimum
results.
The program separates into three two-week stages.
During each stage you will exercise, control the
number and quality of calories you consume, and
drink plenty of ice-cold water.
Before starting the exercise routine you must be
familiar with your Bowflex® home gym. You
should experiment with finding the proper amount
of resistance to use on each exercise. You should be
able to perform 8 repetitions, but not more than 12
repetitions, for each exercise. It is essential that you
learn how to perform each movement before trying
a complete circuit, because part of the effectiveness
of the training depends on minimal rest between
each exercise.
WARNING!
Before beginning this program consult your physician or healthcare
professional. Show this plan and your Bowflex ® Owner’s Manual to
your physician or healthcare professional. Only he or she can determine
if this course is appropriate for your particular age and condition. If you
experience any light-headedness, dizziness, or shortness of breath while
exercising, stop the movement and consult a physician.
Make sure you read your Bowflex§ Owner’s Manual
BEFORE attempting a workout.
There are a few people who should not try this program: Children and
teenagers; pregnant women; women who are breast feeding; diabetics;
individuals with certain types of heart, liver, or kidney disease; and
those suffering from certain types of arthritis. This should not be taken
as an all inclusive list. Some people should follow the course only with
their physician’s specific guidance. Play it safe and consult a healthcare
professional.
16
A Personal Guarantee From
Dr. Ellington Darden
Dear Bowflex® Enthusiast,
I’m excited, really excited! I’m elated because I’ve developed an exercising and eating program that produces fat loss
faster than any plan I’ve ever tested.
The men involved in my research, for example, had an average fat loss of 27.95 pounds (12.68 kg) per man. Women
on the same program averaged a reduction of 16.96 pounds (7.69 kg). Best of all, these dramatic results were achieved
— not in six months — but in only six weeks!
That’s right. Similar results can be accomplished by you in six short weeks, which include just 18 workouts (3 per
week) on the Bowflex® machine.
Bowflex® equipment was a significant part of the results. The exercises performed on it allowed the participants to
build muscle, which accelerated their metabolisms, and produced faster and greater fat losses.
The plan worked so well that it became know as The Bowflex® Body Leanness Program.
Leanness means to strip away the fat from under the skin as well as at deeper levels. Leanness also implies a pleasing
shape and tone to the skeletal muscles.
You might say leanness is the opposite of fatness because the people involved in my research certainly got rid of their
excessive fatness in record time.
All the guidelines that were applied have been organized in the booklet you are now holding in your hands. It’s the
next best thing to actually going through one of my research projects. In fact, it’s probably better since nothing is
experimental. All of the fine points have been tried, tested and proven effective.
If you are overfat, and if you are interested in doing this program, there are several things that you need to understand
about my experience. Since 1965, I’ve trained more than 10,000 overfat individuals. After many years of pushing,
coaxing, and listening to these trainees, certain traits became evident to me:
• People are not lazy by choice. They are forced into it by the confusion that surrounds the abundance of fitness
information that is available. If these individuals are given simple decisive instructions, they will train very intensely.
• People, if they are provided with specific menus, will drastically alter their eating habits.
• Most of these people, however, will do neither of these challenging things for more than a week — unless they
quickly see and feel changes in their body.
The Bowflex® Body Leanness Program emerged from these findings. For you to get the best-possible results, you
must be willing to exercise very intensely on the Bowflex® machine and adhere to a strict eating plan.
In return, you’ll get simple exercise instructions, specific menus to use, and my guarantee that if you follow the
program exactly as directed, you’ll observe the pounds and inches disappear on almost a weekly basis.
Now it’s your turn to get excited, and get started!
Sincerely,
Dr. Ellington Darden
Measurements
If you would like to measure your personal before-and-after
results, there are several steps you need to take. It is important
that you accurately perform each task, then at the end of the
six-week program, repeat the process in the same manner.
"ODY7EIGHT
7OMEN-EASURE
Suprailium, triceps, and thigh.
-EN-EASURE
Chest, abdomen, and thigh.
Remove clothing and shoes and record your weight to the
nearest quarter pound or hundred grams. Be sure to use the
same scale when weighing yourself at the end of the six-week
program. For the most accurate recordings, weigh yourself
nude in the morning.
Since the program is divided into three two-week segments,
you may want to weigh yourself at the end of each two-week
period. Understand, however that weight loss is not the best
way to determine your success. Fat loss is the key component.
To determine the amount of fat you’ve lost, you’ll need to
follow the instructions in the next section.
Enter your starting weight on the RESULTS SUMMARY
SHEET provided.
#IRCUMFERENCEOF"ODY0ARTS
For an even better idea of the changes that will occur to your
body in the next six weeks, it is necessary to measure the
circumference of certain body parts. This will tell you where
the fat is shrinking and what areas are toning up.
5SEAPLASTICTAPETOMEASURETHEFOLLOWING
5PPERARMS — hanging and relaxed, midway between
the shoulder and elbow.
vCMABOVENAVEL — belly relaxed.
!TNAVEL — belly relaxed.
vCMBELOWNAVEL — belly relaxed.
( IPS — feet together at maximum protrusion of
buttocks.
4 HIGHS — high, just below the buttocks crease with legs
apart and weight distributed equally on both feet.
2ECORDEACHMEASUREMENTONYOUR2ESULTS3UMMARY
3HEET
18
Measurements
3KINFOLD-EASUREMENTS
To accurately track your progress through this six-week program, it is necessary to take skinfold measurements.
By measuring yourself in this way, you will be able to determine your lean-body mass and your body-fat percentage.
The goal of this program is to increase your lean-body mass and decrease your body-fat percentage.
Please read this section carefully. Proper measuring techniques are essential to track your success. It is best to have
someone measure you. Measuring yourself can lead to inaccurate results.
7OMEN-EASURE3UPRAILIUMTRICEPSANDTHIGH
-EN-EASURE#HESTABDOMENANDTHIGH
3UPRAILIUM
Stand relaxed. Pick up a diagonal
skinfold just above the crest of the hip
bone on the right side of the waist.
Triceps
Stand with right elbow flexed 90
degrees and locate the center of the
back of the upper arm midway between
the shoulder and the elbow. Relax
arm at your side. Pick up skinfold as
pictured.
#HEST
Stand relaxed. Pick up a diagonal
skinfold over the right pectoralis
muscle, midway between the armpit
and the nipple.
4HIGH
Stand relaxed with most of the weight
on your left leg. Pick up a skinfold in
the vertical plane on the front side of
the right thigh, midway between the
hip and knee joints.
!BDOMEN
Stand relaxed. Pick up a vertical
skinfold on the right side of the navel.
19
Measurements
5SING#ALIPERS7HEN-EASURING3KINFOLDS
The procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of skin and
surface fat and pull it away from the underlying muscle. Take the caliper in your other hand and open the jaws.
Clamp the jaws over the pinched skin and fat. The jaws exert constant tension at the point of contact with the skin.
The thickness of the double layer of skin and fat can then be read directly from the caliper, which is marked in
millimeters.
7OMEN
-EN
Suprailium
Chest
Triceps
Abdomen
Thigh
Thigh
Total
Total
Use these figures on the following chart to determine
your body-fat percentage and enter the number on
the line below.
3TARTINGBODYFATPERCENTAGE
Optional Picture Taking
Pictures can be the most exciting evaluation you can do.
The numbers and the tape measurements are great, but
actually seeing differences from comparison photographs
of yourself is quite satisfying.
Taking full-length photographs is not difficult, but to see
the maximum difference between before and after, you
should follow these guidelines.
1) Keep everything the same. Wear the same outfit, a
snug solid color is best, and have the person taking the
picture stand in the same place, with the same setting
behind you.
2) Make sure you stand against an uncluttered, light
background.
20
3) Have the person taking the photograph move away
from you until he can see your entire body in the
viewfinder.
4) Stand relaxed for three pictures, front, right side, and
back. Do not try to suck in your stomach.
5) Interlace your fingers and place them on top of your
head, so the contours of your torso will be plainly
visible. Keep your feet 8” (20 cm) apart in all three
pictures.
6) When you get the film developed tell the processors
to make your after photos the same size as your
previous ones. This way, your height in both sets of
photos is equal and more valid comparisons can be
made.
Determining Your Body Fat
4O5SE4HE.OMOGRAM
1) Locate the sum of your three skinfolds in the right column and mark it.
2) Locate your age in years on the far left column and mark it.
3) Connect the two marks with a straightedge. Where the straightedge intersects the line in the middle column
appropriate to you, you will find your body-fat percentage.
Baun, W.D, Baun, M.R., and Raven, P.B. A nomogram for the estimate of percent body fat from generalized
equations. 2ESEARCH1UARTERLYFOR%XERCISEAND3PORT, 52:380-384, 1981.
&EMALE
-ALE
!GEIN9EARS
0ERCENT
"ODY&AT
3UMOF4HREE3KINFOLDSMM
21
Calculating Lean Body Mass
Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show
you how many pounds of muscle were added to your body, after completing the program.
&OR%XAMPLE
Before the program, Joe weighs 200 pounds (90.7 kg) and measures 30% fat, which amounts to 60 pounds (27.2 kg).
Thus, his lean-body mass is 70%, or 140 pounds (63.5 kg).
After the program, Joe weighs 180 pounds (81.6 kg) and is 20% fat, which equals 36 pounds (16.3 kg). His lean-body
mass is 80%, or 144 pounds (65.3 kg).
Simple calculations allow us to find the amount of fat Joe lost, and the amount of muscle Joe gained. Before fat weight
(60 pounds), minus after fat weight (36 pounds) equals 24 pounds (10.8 kg) of fat lost. After lean-mass weight (144
pounds) minus before lean-mass weight (140 pounds) equals 4 pounds (1.8 kg) of muscle gained.
%NTER9OUR)NFORMATION(ERE0OUNDSOR+ILOGRAMS
"EFORE
Body Weight
Fat Percentage
=
x
Body Weight
Body Fat Weight
Weight of Body Fat
–
Lean-Body Weight
=
5SETHE3AME&ACTORSTO#ALCULATE!FTER3IX7EEKS
!FTER
Body Weight
Fat Percentage
=
x
Body Weight
Body Fat Weight
Weight of Body Fat
–
Lean-Body Weight
=
&INAL2ESULTS
"EFORE Body Fat Weight
!FTER Body Fat Weight
=
–
!FTER Lean-Mass Weight
"EFORE Lean-Mass Weight
–
22
Total Fat Lost
Total Lean-Mass Gained
=
Your Results Summary Sheet
Name
Age
Height
Weight Loss
Weight Before
Muscle Gain
Weight After
Fat Loss
Please follow the instructions in the “Measurements” section for measuring circumferences.
-EASUREMENTS
"EFORE
!FTER
$IFFERENCE
Right Arm
Left Arm
2” (5 cm) Above Navel
Navel
2” (5 cm) Below Navel
Hips
Right Thigh
Left Thigh
Total
Percent Body Fat
If you wish to send in your results, please send to: Bowflex Results, 16400 SE Nautilus Dr., Vancouver, Washington
USA. 98683. Or you may fax this sheet to Bowflex Results at 1-360-694-7755. Please include your name, address, and
phone number. Submissions may be selected for use in promotional marketing materials.
23
The Workouts
'5)$%,).%37EEK
All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important.
The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the
motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent.
Keep the time between exercises to a minimum, no longer than seconds. No workout should take more than 30
minutes to complete. Perform each workout three days a week.
Exercise
,EG#URL
,EG%XTENSION
"ENCH0RESS
,YING"ICEPS#URL
3EATED3HOULDER0RESS
3EATED!BDOMINAL#RUNCH
Sets
Reps
'5)$%,).%37EEK
All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important.
The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the
motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent.
Keep the time between exercises to a minimum, no longer than seconds. No workout should take more than 30
minutes to complete. Perform each workout three days a week.
Exercise
,EG#URL
,EG%XTENSION
"ENCH0RESS
,YING"ICEPS#URL
3EATED3HOULDER0RESS
2EAR$ELTOID2OWS
3EATED4RICEPS%XTENSION
3EATED!BDOMINAL#RUNCH
Sets
Reps
'5)$%,).%37EEK
All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important.
The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the
motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent.
Keep the time between exercises to a minimum, no longer than seconds. No workout should take more than 30
minutes to complete. Perform each workout three days a week.
Exercise
,EG#URL
,EG%XTENSION
,EG0RESS
"ENCH0RESS
,YING"ICEPS#URL
,YING3HOULDER0ULLOVER
2EVERSE&LY
2EAR$ELTOID2OWS
3EATED4RICEPS%XTENSION
3EATED!BDOMINAL#RUNCH
Sets
Reps
4HE5PRIGHT2OWEXERCISEWASUSEDIN$R$ARDENSORIGINALSTUDY!LTHOUGHMANYPEOPLEHAVEUSEDTHISEXERCISEFORYEARSRECENTINFORMATIONINTHE
0HYSICAL4HERAPYFIELDHASCAUSEDTHEAUTHORSOFTHISMANUALTOCAUTIONAGAINSTPERFORMINGTHISEXERCISEBECAUSEOFTHEUNNATURALTWISTINGMOVEMENT
CREATEDINTHESHOULDERJOINT7ESUGGESTYOUSUBSTITUTE2EAR$ELTOID2OWSFORTHEUPRIGHT2OWEXERCISE
24
Eating Guidelines
You will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The
program is a proven method for achieving maximal fat loss over a six-week period. It consists of a carbohydrate-rich,
descending-calorie eating plan, and a superhydration routine.
&OLLOWA#ARBOHYDRATE2ICH$ESCENDING#ALORIE%ATING0LAN
Approximately 60 percent of the daily calories should be from carbohydrates. The other 40 percent will be
equally divided between proteins and fats. The 60:20:20 ratio of carbohydrates, proteins, and fats is ideal for
maximum fat loss.
+EEP-ENUS3IMPLEAND&OOD3UBSTITUTIONSTOA-INIMUM
Research has established that successful dieters prefer the same foods each day for breakfast and lunch. They
like variety, however, for dinner. Detailed menus and food choices are included later in this manual.
If you must vary from the menu items, try to stay within the 60:20:20 ratio of carbohydrates, proteins and fats.
&OR%XAMPLE
$AILY!MOUNT
#ALORIES
#ARBOHYDRATE
0ROTEIN
&AT
!VOID4OO-UCH3TRESS
Too much stress of any kind can cause the body to actually preserve fat stores. You should relax more. An afterdinner walk at a leisurely pace is helpful. Extra sleep is suggested, since sleep facilitates fat loss and muscle recovery.
Furthermore, to keep the body well rested, NOOTHEREXERCISESORACTIVITIESAREALLOWEDDURINGTHESIXWEEKPROGRAM
This is a scientifically proven program that works. More is not better. Any additional exercise other than the amount
recommended can and will harm your fat loss.
25
Superhydrate Your System
Drinking plenty of water is essential to the success of this
program. Drinking the recommended amount of water
can seem like a challenge at first. Stick with it. Carry a
large sports bottle or similar item with you throughout
the day. After several weeks, you will find that you
actually thirst for more and more water, and the amounts
recommended are easily reached.
Superhydration aids fat loss in a number of ways. First,
the kidneys are unable to function without adequate
water. When they do not work to capacity some of their
load is dumped onto the liver.
This diverts the liver from its primary function, which is
to metabolize stored fat into usable energy. Because it’s
performing the chores of the water-depleted kidneys, the
liver metabolizes less fat.
Don’t be surprised if you have to make more than
a dozen trips to the restroom, especially during the
first week of the program. Remember, your body is
an adaptive system, and it will soon accommodate the
increased water consumption.
.OTE !LTHOUGHITISDOUBTFULTHATYOUCOULDEVERDRINK
TOOMUCHWATERAFEWAILMENTSCANBENEGATIVELYAFFECTED
BYLARGEAMOUNTSOFFLUID&OREXAMPLEANYONEWITHA
KIDNEYDISORDERORANYONEWHOTAKESDIURETICSSHOULD
CONSULTAPHYSICIANBEFOREGOINGONTHERECOMMENDED
WATERDRINKINGSCHEDULE)FYOUHAVEANYDOUBTSABOUTTHE
RECOMMENDATIONSPLAYITSAFEANDCHECKWITHYOURDOCTOR
Second, overeating can be averted through water intake,
as water can keep the stomach feeling full and satisfied
between meals.
Third, ice-cold water requires calories to warm it to core
body temperature. In fact, 53GALLONOFICECOLDWATER
LGENERATESCALORIESOFHEATENERGY.
You’ll be drinking from 1 to 1 5/8 US gallons
(3.8 - 6.2 l) of water each day on the following
superhydration schedule:
7EEK = drink four 32-oz. bottles (3.8 l) of ice-cold water per day.
7EEK = drink four and a half 32-oz. bottles (4.3 l) of ice-cold water per day.
7EEK = drink five 32-oz. bottles (4.6 l) of ice-cold water per day.
7EEK = drink five and a half 32-oz. bottles (5.2 l) of ice-cold water per day.
7EEK = drink six 32-oz. bottles (5.7 l) of ice-cold water per day.
7EEK = drink six and a half 32-oz. bottles (6.2 l) of ice-cold water per day.
26
The Eating Plan
The menus in the Bowflex® eating plan are designed for
maximum fat-loss effectiveness and nutritional value. For
best results, follow them exactly.
Every attempt has been made to utilize current popular
brand names and accurate calorie counts, which are
listed in the menus. But as you probably realize the
products are sometimes changed or discontinued. If a
listed item is not available in your area, you’ll need to
substitute a similar product. Become an informed label
reader at your supermarket. Ask questions about any
products you don’t understand. Supermarket managers
are usually helpful. If they don’t have an answer to your
question, they will get it for you.
Each day you will choose a limited selection of foods for
breakfast and lunch. Most people can consume the same
basic breakfast and the same basic lunch for months with
little modification. Ample variety during your evening
meal, however, will make daily eating interesting and
enjoyable. Additionally, the eating plan includes a midafternoon and late-night snack to keep your energy high
and your hunger low.
You’ll always have a 300 calorie breakfast, a 300 calorie
lunch, and a 300 calorie dinner (women), or 500 calorie
dinner (men). With each two-week descend, only your
snack calories will change: from 400 to 300 to 200
calories per day (men), or 300 to 200 to 100 calories
per day (women). For each of your five daily meals, you’ll
have at least three choices.
Everything has been simplified so even the most kitcheninept man or woman can succeed. Very little cooking is
required. All you have to do is read the menus, select
your food choices, and follow the directions. It’s as
simple as that.
If you find that you wish to vary from the outline
menu items try to stay with in the 60:20:20 ratio of
carbohydrates, proteins, and fats.
Begin Week 1 on Monday and continue through Sunday.
Week 2 is a repeat of Week 1. Calories for each food are
noted in parentheses. A shopping list follows.
The eating plan for the next six weeks descends:
7EEK
Men 1500 calories per day.
Women 1200 calories per day.
7EEK
Men 1400 calories per day.
Women 1100 calories per day.
7EEK
Men 1300 calories per day.
Women 1000 calories per day.
27
The Eating Plan - US Measurements
Breakfast = 300 calories
Choice of bagel, cereal or shake.
Bagel
1 plain bagel, Sarah Lee® (frozen)
(210)
3/4 oz. light cream cheese (45)
1/2 C. orange juice, fresh or frozen
(55)
Any beverage without calories,
caffeine, or sodium, such as
decaffeinated coffee or tea.
Cereal
1.5 oz. (42 grams) serving equals
approximately 165 calories.
Choice of one: Kellogg’s® Low Fat
Granola (without raisins), General
Mills® Honey Nut Clusters, General
Mills® Basic 4
1/2 C. skim milk (45)
3/4 C. orange juice (82)
Noncaloric beverage
Shake (choice of one shake)
Place ingredients in blender. Blend
until smooth.
Banana-Orange Shake
1 large banana (8 3/4 inches long)
(100)
1/2 C. orange juice (55)
1/2 C. skim milk (45)
2 T. wheat germ (66)
1 t. safflower oil (42)
2 ice cubes (optional)
or Chocolate or Vanilla Shake
1 packet Carnation® Instant
Breakfast, Champion UltraMet®,
or another diet shake powder that
contains the appropriate calories
(100)
1 C. skim milk (90)
1/2 large banana (8 3/4 inches long)
(50)
1 t. safflower oil (42)
1 t. Carnation® Malted Milk powder
(20)
2 ice cubes (optional)
Lunch = 300 calories.
Choice of sandwich, soup or salad.
Sandwich
28
2 slices whole wheat bread (140)
2 t. Promise Ultra® Vegetable Oil
Spread (24)
2 oz. white meat (about 8 thin
slices), chicken or turkey (80)
1 oz. fat-free cheese (1 1/2 slices)
(50)
(Opt.: Add to bread 1 t. Dijon
mustard (0)
Noncaloric beverage
Soup (choice of one soup)
• Healthy Choice® Hearty Chicken,
15-oz. can (260), or
• Campbell’s® Healthy Request
Hearty Vegetable Beef, 16-oz. can
(260)
1/2 slice whole-wheat bread (35)
Noncaloric beverage
Chef Salad
2 C. lettuce, chopped (20)
2 oz. white meat, chicken or turkey
(80)
2 oz. fat-free cheese (100)
4 slices tomato, chopped (28)
1 T. Italian, fat-free dressing (6)
1 slice whole wheat bread (70)
Noncaloric beverage
Mid-Afternoon Snack
Men–200 calories for Weeks 1&2;
150 calories for Weeks 3&4;
100 calories for Weeks 5&6.
Women–150 calories for Weeks 1&2;
100 calories for Weeks 3&4;
50 calories for Weeks 5&6.
Choose calories from:
1 large banana (8 3/4 inches long)
(100)
1 apple (3-inch diameter) (100)
1/2 cantaloupe (5-inch diameter) (94)
5 dried prunes (100)
1 oz. (2 small 1/2 oz. boxes) raisins
(82)
1 C. light, nonfat, flavored yogurt
(100)
Dinner
Men–500 calories, Women–300
calories
Choice of tuna salad dinner, steak
dinner or frozen microwave dinner.
Tuna Salad Dinner
In a large bowl, mix the following:
1 6-oz. can chunk light tuna in water
(180)
1 T. Hellmann’s® Light, ReducedCalorie Mayonnaise (50)
2 T. sweet pickle relish (40)
1/4 C. whole kernel corn, canned, no
salt added (30)
Noncaloric beverage
Men add:
1/2 C. sliced white potatoes, canned
(45)
2 slices whole wheat bread (140)
Steak Dinner
3 oz. lean sirloin, broiled (176)
1/2 C. sweet peas, canned, no salt
added (60)
1/2 C. beets, canned (35)
1/2 C. skim milk (45)
Noncaloric beverage
Men add:
2 slices whole wheat bread (140)
1 t. Promise Ultra® Vegetable Oil
Spread (12)
1/2 C. skim milk (45)
Frozen Microwave Dinner
Choice of one meal:
• Glazed Chicken Dinner, Lean
Cuisine® (230)
2/3 C. skim milk (60)
Noncaloric beverage
• Lasagna with Meat Sauce, Lean
Cuisine® (240)
1/2 C. skim milk (45)
Noncaloric beverage
• Macaroni and Cheese, Weight
Watchers® (260)
1/2 C. skim milk (45)
Noncaloric beverage
• Broccoli & Cheddar Cheese Sauce
over Baked Potato, Lean Cuisine®
Lunch Express (250)
1/2 C. skim milk (45)
Noncaloric beverage
• Grilled Turkey Breast, Healthy
Choice® (260)
1/2 C. skim milk (45)
Noncaloric beverage
Men add:
The Eating Plan - Metric Measurements
Breakfast = 300 calories
Choice of bagel, cereal or shake.
Bagel
1 plain bagel, Sarah Lee® (frozen)
(210)
21 g light cream cheese (45)
120 ml orange juice, fresh or frozen
(55)
Any beverage without calories,
caffeine, or sodium, such as
decaffeinated coffee or tea.
Cereal
42 gram serving equals
approximately 165 calories.
Choice of one: Kellogg’s® Low Fat
Granola (without raisins), General
Mills® Honey Nut Clusters, General
Mills® Basic 4
120 ml skim milk (45)
177 ml orange juice (82)
Noncaloric beverage
Shake (choice of one shake)
Place ingredients in blender. Blend
until smooth.
Banana-Orange Shake
1 large banana (22 cm long) (100)
120 ml orange juice (55)
120 ml skim milk (45)
15 ml wheat germ (66)
5 ml safflower oil (42)
2 ice cubes (optional)
or Chocolate or Vanilla Shake
1 packet Carnation® Instant
Breakfast, Champion UltraMet®,
or another diet shake powder that
contains the appropriate calories
(100)
240 ml skim milk (90)
1/2 large banana (22 cm long) (50)
5 ml safflower oil (42)
5 ml Carnation® Malted Milk
powder (20)
2 ice cubes (optional)
(50)
(Opt.: Add to bread 5 ml Dijon
mustard (0)
Noncaloric beverage
Soup (choice of one soup)
• Healthy Choice® Hearty Chicken,
420 g can (260), or
• Campbell’s® Healthy Request
Hearty Vegetable Beef, 450 g can
(260)
1/2 slice whole-wheat bread (35)
Noncaloric beverage
Chef Salad
480 ml lettuce, chopped (20)
57 g white meat, chicken or turkey
(80)
57 g fat-free cheese (100)
4 slices tomato, chopped (28)
15 ml Italian, fat-free dressing (6)
1 slice whole wheat bread (70)
Noncaloric beverage
Mid-Afternoon Snack
Men–200 calories for Weeks 1&2;
150 calories for Weeks 3&4;
100 calories for Weeks 5&6.
Women–150 calories for Weeks 1&2;
100 calories for Weeks 3&4;
50 calories for Weeks 5&6.
Choose calories from:
1 large banana (22 cm long) (100)
1 apple (7.6 cm diameter) (100)
1/2 cantaloupe (12.7 cm diameter)
(94)
5 dried prunes (100)
28 g (2 small 14 g. boxes) raisins
(82)
240 ml light, nonfat, flavored yogurt
(100)
Dinner
Men–500 calories, Women–300
calories
Choice of tuna salad dinner, steak
dinner or frozen microwave dinner.
Tuna Salad Dinner
In a large bowl, mix the following:
1 can (170 g) chunk light tuna in
Choice of sandwich, soup or salad.
water (180)
Sandwich
15 ml Hellmann’s® Light, Reduced2 slices whole wheat bread (140)
Calorie Mayonnaise (50)
10 ml Promise Ultra® Vegetable Oil
30 ml sweet pickle relish (40)
Spread (24)
60 ml whole kernel corn, canned, no
57 g white meat (about 8 thin
salt added (30)
slices), chicken or turkey (80)
Noncaloric beverage
28 g fat-free cheese (1 1/2 slices)
Men add:
* Nutritionally equivalent products with similar calorie counts may be substituted if recommended products cannot
be found.
Lunch = 300 calories.
29
Shopping List
Quantities needed for listed items will depend on your
specific selections. Review your choices and adjust the
shopping list accordingly. It may be helpful for you
to photocopy this list each week before doing your
shopping.
-EAT0OULTRY&ISHAND%NTREES
Chicken (thin sliced), turkey (thin sliced), tuna
(canned in water), sirloin steak (lean).
#ANNEDSOUP
3TAPLES
Healthy Choice® Hearty Chicken, Campbell’s® Healthy
Request Hearty Vegetable Beef.
Orange juice, skim milk, whole-wheat bread, Promise
Ultra® Vegetable Oil Spread, Italian fat-free dressing,
Dijon mustard, safflower oil, noncaloric beverages
(tea, decaffeinated coffee, diet soft drinks, water).
&ROZENMICROWAVEDINNERSORENTREES
'RAINS
Bagels, Sarah Lee (frozen)
Cereals — 1.5 oz. (42 g) serving equals approximately 165
calories; Kellogg’s® Low-Fat Granola (without raisins),
General Mills® Honey Nut Clusters, General Mills®
Basic 4.
Wheat germ, malted milk powder, popcorn
(microwave light).
&RUITS
Bananas, large (8 3/4 inches [22 cm] long), apples (3inch [7.6 cm] diameter), cantaloupes (5-inch [12.7 cm]
diameter), dried prunes, raisins.
6EGETABLES
Lettuce, tomatoes, whole kernel corn (canned no salt
added), sweet peas, (canned no salt added), sliced white
potatoes (canned), cut beets (canned).
$AIRY
Yogurt (light nonfat), cream cheese (light), cheese
(fat-free), low-fat frozen yogurt, Carnation® Instant
Breakfast packets, Champion UltraMet® Packets.
30
Lean Cuisine® Glazed Chicken Dinner, Lean Cuisine®
Lasagna with Meat Sauce, Lean Cuisine® Lunch
Express Broccoli & Cheddar Cheese over Potato, Weight
Watchers® Macaroni and Cheese, Healthy Choice®
Grilled Turkey Breast.
Q&A
1)OFTENGETHEADACHESWHEN)EATONLY
CALORIESADAY7HATSHOULD)DO
A. Your headaches may be caused by going longer than
three hours between meals or snacks. Try spacing
your meals and snacks where there are fewer hours
between them.
Some people who are used to drinking regular
coffee with caffeine notice headaches when they stop
consuming coffee for several days. If this is the case
with you, you might want to ease off the coffee more
gradually.
1)DONTLIKEREDMEAT)NOTICETHATTHE,EAN
#UISINEš,ASAGNAWITH-EAT3AUCECONTAINS
BEEF7HATCAN)SUBSTITUTEFORIT
A. Lean Cuisine® has many other frozen dinners that
you may substitute for Lasagna with Meat Sauce.
Try to find one that contains the same calories, with
approximately 15 to 20 percent of the calories coming
from fat. Some of the Lean Cuisine® dinners actually
have too little fat for my nutritional requirements.
1-AY)HAVEDINNERFORLUNCHANDLUNCHFOR
DINNER
A. Yes.
1)TENDTOGETAHEADACHEWHEN)DRINKCOLD
WATER#AN)DRINKWATERWITHOUTITBEING
CHILLED
A. Yes, but you won’t get the 123 calories or more
thermogenic effect from warming the cold water to
core body temperature. Try a more gradual drinking
of the cold water. You may have been consuming it
too quickly.
1)SITPOSSIBLETODRINKTOOMUCHWATER
A. Certainly. To do so, however, you’d probably have
to drink four or five times as much per day as I’m
recommending. There are a few ailments that can
be negatively affected by large amounts of fluid. If
you feel you have a problem, check with your doctor
before starting the program.
1)SBOTTLEDWATERBETTERTHANTAPWATER
A. Research shows that bottled water is not always higher
quality water than tap water. The decision to drink
bottled water or not is usually one of taste. If you
dislike the taste of your tap water, then drink your
favorite bottled water. But first you might want to try
a twist of lemon or lime added to the water from your
tap. Some people say it makes a significant difference
in the taste.
1)MAMIDDLEAGEDWOMANWHOGETSBLACKAND
BLUEMARKSONMYLEGSWHEN)DIET!M)DOING
ANYTHINGWRONG
A. I doubt you are doing anything wrong. Such black and
blue marks are usually the result of an increased level
of estrogen circulating in your body, which weakens
the walls of the capillaries and causes them to break
under the slightest pressure. When this happens,
blood escapes and a bruise occurs. Estrogen is broken
down in the liver, and so is fat. When you are dieting,
your liver breaks down the fat, leaving a lot more
estrogen in the bloodstream.
It may be helpful to supplement your diet with a little
extra vitamin C each day to help toughen the walls of
the capillaries.
1)MAYEAROLDWOMANWITHATEENAGESONAND
DAUGHTER-YHUSBANDAND)BOTHWANTTOLOSE
POUNDSKGANDTHECHILDRENWOULDALSO
LIKETOLOSESOMEWEIGHT#AN)PUTTHEWHOLE
FAMILYONTHEPROGRAM
A. It would be great if you could, but you cannot. The
number of calories per day is the problem. Teenagers
require significantly more calories each day than 1500,
which is the highest level. Check with a registered
dietician (RD) for appropriate recommendations.
Your teenage son and daughter, however, could
follow the Bowflex® exercise routines.
1)MAFRAIDTHAT)MIGHTGETLARGEUNFEMININE
MUSCLESFROMSOMEOFTHE"OWFLEXšEXERCISES
YOURECOMMENDINTHISCOURSE7HATCAN)DOTO
PREVENTTHISFROMHAPPENING
A. You are worrying about large muscles unnecessarily.
Building large muscles requires two conditions. First,
the individual must have long muscles and short
tendons. Second, an abundance of testosterone must
be present in the blood stream. Women almost never
have either of these conditions.
Under no circumstances could 99.99 percent of
American women develop excessively large muscles.
Progressive resistance exercise such as with the
Bowflex® machine will make your muscles larger
– but not excessively large – and larger muscles will
make your body firmer and more shapely.
17 HYISITSOIMPORTANT)PERFORMTHE"OWFLEXš
EXERCISESWITHASECONDCOUNTONTHELIFTING
31
Q&A
ANDLOWERING
A. Because a slow, smooth 4-second lifting followed by a
4-second lowering involves more muscle fibers more
thoroughly than faster speeds of movement. The
more completely each involved muscle fiber works
simply means you’ll get better muscle-building results.
1)MCONFUSEDABOUTHOWTOBREATHEDURINGEACH
"OWFLEXšEXERCISE
A. Let’s say your goal is to do 10 repetitions on a
specific Bowflex® exercise that is performed in the
recommended 4-second lifting and 4-second lowering
style. Here are the proper breathing guidelines to
follow:
One suggestion is to team up with a partner. Most
people are more motivated and make better progress
if they go through the program with a friend. In
selecting a training partner, here are several things to
keep in mind:
• Your partner should be similar to you in age and
condition.
• Your partner should be serious about getting into shape
and making a commitment. That commitment means
you’ll be exercising together one hour, three times per
week. Each of your joint training sessions should take
approximately 50 minutes: 25 minutes for your workout
and 25 minutes supervising your partner’s workout.
• Your partner should be someone with whom you’ll
share a spirit of cooperation, not competition.
• Your partner should not be your spouse, brother, sister,
or other family member. You do not want normal
interpersonal problems to interfere with the training.
17 HYWONTYOUALLOWMETODOAEROBICDANCING
ONMYOFFDAYSTOSPEEDUPTHELOSSOFBODYFAT
A. Because doing so doesn’t speed up fat loss. Aerobic
dancing – and other activities such as running,
swimming, cycling, stair-stepping, and racquetball – do
not contribute significantly to the fat-loss process. In
fact, when added to proper strength training they can
actually retard the reduction of fat.
Fat loss is retarded in two ways. Too much repetitive
activity prevents maximum muscle building by
using up your recover ability. A well-rested recover
ability is necessary for muscle growth. Too much
activity — especially if you are on a reduced-calorie
diet — causes you to get the blahs and quickly lose
your enthusiasm. If this happens, you’re sure to break
32
your diet.
The primary purpose of this program is to lose fat in
the most effective and most efficient manner. Fat loss
is prioritized and maximized by building muscle at the
same time. The muscle-building process is optimized
by a well-rested recovery ability, which necessitates
keeping your strenuous and moderately strenuous
activities to a bare minimum.
Once you get your body fat to a low level, you can
add other activities — and I encourage you to do
so — to your weekly fitness schedule. For now, follow
the plan exactly as directed.
17 HATHAPPENSAFTERSIXWEEKS(OWDO)
CONTINUETHEPROGRAMIF)NEEDTOLOSEMORE
WEIGHT
A. You should repeat the program for as long as it takes
you to reach your goal. For example, it took Barry
Ozer three six-week sessions – 18 weeks – to lose all
of his excessive fat, which amounted to 75 pounds
(34 kg). There are, however, a few guidelines and
modifications to apply.
Repeat the eating plan exactly as before: Men, go
back to 1500 calories a day for two weeks. Women,
go back to 1200 calories a day for two weeks. Then,
descend your calories in the same manner.
Keep your superhydration schedule at the highest
level. In other words, sip 1 5/8 gallons (6.2 l) of icecold water each day.
Continue your Bowflex® exercise routine at the
highest level. Perform the same 10 exercises three
times per week. Try to get as strong as you can in
each exercise, while always focusing on the 4-second
count in both lifting and lowering.
1)MPLEASEDTHAT)LOSTTHEFAT)WANTEDTOLOSE
7HATDO)DOTOMAINTAINMYNEWBODYWEIGHT
A. Once you’ve lost your excessive fat, your next task is
to maintain that status. Here are the adjustments you
need to make to your current practices.
!DHERETOACARBOHYDRATERICHMODERATECALORIE
EATINGPLAN
Instead of eating from 1000 to 1500 calories a day,
you’ll be consuming from 1600 to 2400 calories per
day. Maybe you can eat even more after your new body
weight has stabilized. Trial-and-error experimentation
is a must. Women should start with 1600 calories, and
men with 2000 calories per day. Note what happens after
Q&A
a week. If your body weight keeps going down, raise the
calories by 100 or 200, depending on how much weight
you lost during the last week. Soon, you should reach a
level where your body weight stabilizes. That level is your
daily calorie requirement. Naturally, you’ll be able to
consume other foods than those listed in the Bowflex®
eating plan. By then, however, you should know the value
of being a smart shopper and a wise eater. Read labels.
Compare nutritional information. Be conscious of the
ideal 60:20:20 ratio for carbohydrates, proteins, and fats.
%ATSMALLERMEALSMOREFREQUENTLY
You’ve been limiting your five meals per day to 300
calories if you’re a woman, or 500 calories if you’re
a man. You may now up the calories by 100. What
happens if during a single meal you eat more than 400
calories if you’re a woman, or 600 calories if you’re a
man? Don’t panic. Simply understand that you will
sometimes backslide. Learn to anticipate these urges and
take corrective action.
Drink at least 1 gallon (3.8 l) of cold water each day.
5. Incline Bench Press
6. Shoulder Pullover
7. Shoulder Shrug
8. Standing Biceps Curl
9. Seated Wrist Curl
10. Seated Wrist Extension
-AINTENANCE2OUTINE
1. Leg Curl
2. Leg Extension
3. Standing Lateral Shoulder Raise
4. Seated Shoulder Press
5. Rear Deltoid Row
6. Decline Press
7. Reverse Curl
8. Seated Triceps Extension
9. Low Back Extension
10. Abdominal Crunch
You should realize by now the benefits of consuming
plenty of water each day. Make your water bottle a
permanent part of your lifestyle.
Look in your Bowflex® Owner’s Manual for
descriptions
of the new exercises.
4RAINON"OWFLEXšEQUIPMENTATLEASTTWICEA
WEEK
Be consistent with your Bowflex® exercising, healthy
eating, and superhydrating — and your accomplishments
may well exceed your goals.
There are two primary differences between maintenance
and strength-building routines. First, for maintenance,
you do not have to increase the resistance each week or
so. If you can do 100 pounds for 12 repetitions on the
leg extension, then keep it on 100 pounds and do not go
up to 105 pounds. You can maintain the 100-pound level
much easier that you can increase it. Second, you do not
need to train three times a week. You can maintain your
strength at twice a week.
!DDVARIETYTOYOUR"OWFLEXšROUTINES
Now is the time to introduce more variety to your
routines by adding some new exercises while removing
some old ones. Below are two sample routines.
-AINTENANCE2OUTINE
1. Seated Hip Abduction
2. Seated Hip Adduction
3. Seated Straight Leg Calf Raise
4. Chest Fly
33
Exercise Log
Please feel free to make copies of this chart to continue your exercise log.
EXERCISE
DATE
Sets
#FODI
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
34
DATE
DATE
DATE
DATE
Define Your Goals
Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here are
some fitness components that will help you define your goals and choose your fitness program.
-USCLE3TRENGTH is the maximum force that you can
exert against resistance at one time. Your muscle strength
comes into play when you pick up a heavy bag of groceries
or lift a small child. It is developed when a localized
muscle is worked both positively (concentric) and
negatively (eccentric) at a resistance—great enough so you
can perform only five to eight repetitions of the exercise
before the muscle fails. Each set of repetitions is followed
by a rest interval that typically runs three times longer
than the set. Later, between exercise sessions, the muscle
overcompensates for the stress and usually increases in
both strength and size.
-USCLE%NDURANCE is the ability to perform repeated
contractions. It comes into play when you cross-country
ski or work on your feet all day. Endurance training
addresses the slow twitch, endurance muscle fibers,
which depend on oxygen for energy. To develop muscle
endurance, use low resistance and high repetitions about
15-20 repetitions in each set, three sets to each exercise,
working the muscle only to fatigue.
-USCLE0OWER is the combination of strength and speed
of the muscular contraction. This is often misinterpreted
as a) being directly associated with certain skill or sport
and/or b) meaning that you must move fast. Load is
actually a more important factor than speed when
attempting to improve power. When training to achieve
muscular power, pick a resistance that fatigues you in the
3-5 repetition range. When performing these reps, it is
more important to think of contracting the muscles faster
rather than attempting to move faster. Performing sport
simulation exercises usually results in a deterioration of
the motor pattern or skill. The biomechanically sound
method of improving power in your sport is to train for
power using the correct joint movements, as described in
this manual. Then practice the skill associated with your
sport, learning to apply this newly achieved power.
"ODY#OMPOSITION is the ratio of fat weight (fat) to
lean weight (muscles, bones and tissue). As you age, the
ratio shifts. The fat weight increases and the lean weight
decreases. Training for muscle strength will generally
increase muscle size and aerobic conditioning will help
burn extra calories. Performing these two forms of
exercise, either at different times or together, will create
the greatest changes in body fat weight.
"ALANCED3TRENGTH and alignment are the result of equal
strength developed in all parts of the body. It comes
into play in your standing and sitting posture, and in
your ability to perform just about any activity safely and
effectively. An over-development of the back will round
the shoulders; weak or stretched abdominals can cause
lower back pain. You want a balance of muscle strength
in front and back. In addition, you need a balance of
strength between your middle, lower, and upper body.
&LEXIBILITY is the ability of a muscle or group of muscles
to move the joint through a full range of motion.
Flexibility comes into play when you execute an overhand
serve or stretch for the top shelf in the kitchen. It is a
cooperative movement of opposite muscle groups. When
a muscle contracts, its opposite muscle group must
relax for the action to occur. Increased flexibility means
an increased range of motion, made possibly by this
simultaneous contracting and relaxing. Good flexibility is
important in protecting the body from injury and can be
achieved through the balanced strength training programs
that are included in this manual.
#ARDIOVASCULAR%NDURANCE is the ability of the heart
and lungs to supply oxygen and nutrients to exercising
muscles over an extended period of time. It comes into
play when you jog a mile or ride a bike. It is a critical
component of overall fitness and health.
You may want to design your own personal program
specifically geared to your goals and lifestyle.
Designing a program is easy, as long as you follow the
guidelines below.
5NDERSTANDFITNESSANDITSCOMPONENTS
Improperly designed programs can be dangerous.
Take some time to review this manual as well as
35
Define Your Goals
$ESIGN9OUR/WN0ROGRAM
other fitness guides.
+NOWYOURCURRENTFITNESSLEVEL Before you start
any fitness program you should consult a physician
who will help you determine your current abilities.
)DENTIFYYOURGOALS Goals are critical to
choosing and designing an exercise program that
fits and enhances your lifestyle, but so is strategy.
It’s important not to rush the process and try to
accomplish too much too soon. That will lead to
setbacks and discouragement. Instead, set a series
of smaller achievable goals.
3ELECTCOMPLEMENTARYEXERCISES Be sure to pair
exercises that address compound joint movements
and single joint movements. In addition, select
exercises that address complementary muscle groups.
0UTFIRSTTHINGSFIRST During each session, first
work muscle groups that need the most training.
2EMEMBERYOURCARDIOVASCULARCOMPONENT Any
fitness program must contain a cardiovascular fitness
component to be complete. So complement your
resistance training with aerobic exercise such
as walking, running, or bicycling.
36
4RAININGVARIABLES When designing your own
program there are several variables that, when mixed
properly, will equal the right fitness formula for
you. In order to find out the best formula, you must
experiment with several combinations of variables.
4HEVARIABLESAREASFOLLOWS
• 4RAINING&REQUENCY The number of
times you train per week. We recommend
daily activity but not daily training of the same
muscle group.
• 4RAINING)NTENSITY The amount of
resistance used during your repetition.
• 4RAINING6OLUME The number of repetitions
and sets performed.
• 2ESTINTERVALS The time you rest between
sets and the time you rest between workouts.
/NCEYOUVEESTABLISHEDABASEOFFITNESSFOLLOW
THESEBASICPRINCIPLES
• )SOLATEMUSCLEGROUPS Focus work on
specific muscle groups.
• 0ROGRESSIVE,OADING The gradual systematic
increase of repetitions, resistance and exercise
period.
Define Your Goals
Working Out
Breathing
A workout begins in your mind’s eye. With concentration and visualization, you can approach your workout
with a positive, constructive attitude. A good pre-workout mental routine is to sit and relax so that you can
focus on what you are about to do and think about
achieving your end goal.
The most important part of breathing during exercise
is, quite simply, that you do it. Breathing in or out
during the actual performance is not dependent upon
the direction of air flow relative to exertion. It is, in
fact, a mechanical process that changes the position of
your spine as your rib cage moves. Here are some tips
for breathing:
Warming Up
We recommend that you warm up by doing
light stretching and performing light exercises
on the Bowflex Sport® home gym.
1) Be cautious when you are concentrating or exerting
effort. This is when you will probably hold your
breath. $/./4 hold your breath. Do not
exaggerate breathing. Depth of inhalation and
exhalation should be natural for the situation.
Cooling Down
An essential part of the exercise routine is the cool
down. Gradually reduce the level of exercise intensity
so that blood does not accumulate in one muscle
group but continues to circulate at a decreasing rate.
Remember to gradually move yourself into a relaxed
state.
2) Allow breathing to occur naturally; don’t force it.
Warm Up / Cool Down
Aerobic Rowing—Warm Up or Cool Down
Muscles Worked:
START
FINISH
Pectoralis Major, Latissimus Dorsi, Anterior
Deltoids, Quadriceps, and Hamstrings
Bench Position:
Removed, Free Sliding Seat
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Maintain good spinal alignment. Keep
chest lifted.
• Bend from the hip during movement, not
from the waist.
Start
• Remove the Bench, and place
the Seat in the free-sliding
position.
• Attach resistance, and sit facing
the Power Rod® unit.
• Brace your feet against the
Chest Bar.
Action
• Initiate movement by extending
your knees while simultaneously
bending your arms and pinching
your shoulder blades together.
• Control the return to the Start
position by slowly bending
your legs.
37
Chest Exercises
Chest Fly—Shoulder Horizontal Adduction (elbow stablized)
Muscles Worked:
START
FINISH
Pectoralis Major and Anterior Deltoid
Bench Position:
45o incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Start
Action
• Grasp the Handgrips in both
hands.
• Open your arms into a wide position while maintaining a bend
in your elbows. Start with your
elbows and forearms below chest
level, palms forward.
• Raise your chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in lower
back.
• Maintaining the slight bend in
your elbow, slowly bring your
arms together.
• Rotate your wrists and forearms
upward.
• Slowly return to the Start
position, stopping before the
upper arms/elbows move behind
the bench.
Success Tips
o
• Maintain a 90-180 angle between your
arms and torso during the exercise.
• Keep your chest muscles tightened. Limit
and control your range of motion.
• Keep your knees bent, feet on floor, and
your head back against the Bench.
• To improve your pectoralis involvement, keep your shoulder blades pinched
together throughout the upward and downward movements.
Bench Press—Shoulder Horizontal Adduction (and elbow extension)
Muscles Worked:
START
FINISH
Pectoralis Major, Deltoids, and Triceps
Bench Position:
45o incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90o angle between your upper
arms and torso throughout the motion.
• Keep your chest muscles tightened. Limit
and control your range of motion.
• Keep your knees bent, feet on floor, and
your head back against the bench.
• Keep your shoulder blades pinched
together, and maintain good spinal alignment.
38
Start
Action
• Grasp the Handgrips in both
hands.
• Raise your upper arms until they
are in line with your shoulders.
• Bend your elbows until your
forearms are in line with the
cables. Keep your wrists straight.
• Raise your chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in lower
back.
• Press your hands forward,
straightening your arms while
moving your hands together.
• Return to the Start position,
keeping your wrists at shoulder
width and in line with the cables,
stopping before the upper arms/
elbows move behind the bench.
Chest Exercises
Decline Bench Press—Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
START
FINISH
Pectoralis Major, Deltoids, and Triceps
Bench Position:
45o incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Start
Action
• Grasp the Handgrips in both
hands, cables travel beneath your
arms, forearms aligned with cables.
• Bend your elbows back, keeping
your forearms at a 90o angle from
your torso. Elbows should be 10o
(5-6" or 13-15 cm) lower than the
standard Bench Press position.
• Raise your chest, pinch shoulder
blades together, and maintain a
comfortable arch in lower back.
• Slowly press your hands forward,
straightening your arms while
moving your hands to the center
and downward, at least 10o below
your shoulders. Do not lock your
elbows.
•
Slowly return to the starting position, keeping your wrists steady
and your movements slow and
controlled.
Success Tips
o
• Maintain a 90 angle between your upper
arms and torso at the start of the motion
and slightly less than 90o at the finish.
• Keep your knees bent, feet on floor, and
your head back against Bench.
• Do not let your elbows travel behind your
shoulders.
• Keep your shoulder blades pinched
together, and maintain good spinal alignment.
Incline Bench Press—Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
START
FINISH
Pectoralis Major, Deltoids, and Triceps
Bench Position:
45o incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
o
• Maintain a 90 angle between your upper
arms and torso at the start of the motion
and slightly less than 90o at the finish.
• Keep your knees bent, feet on floor, and
your head back against bench.
• Do not let your elbows travel behind your
shoulders.
• Keep your shoulder blades pinched
together, and maintain good spinal alignment.
Start
Action
• Grasp the Handgrips in both
hands.
• Cables travel above your forearms. Keep your forearms in line
with the cables at all times.
• Bend your elbows back, keeping
your forearms at a 90o angle from
your torso and forearms 10-15o
(6-8" or 13-20 cm) higher than the
Bench Press position.
• Raise your chest, pinch shoulder
blades together, and maintain a
slight arch in lower back.
• Slowly press your hands for-ward,
straightening your arms and
moving your hands to the center
and downward at least 10o above
your shoulders.
• Slowly return to the Start
position, keeping your wrists
steady and your movements slow
and controlled.
39
Chest Exercises
Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)
Muscles Worked:
START
FINISH
Pectoralis Major and Anterior Deltoid
Bench Position:
45o incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Start
Action
• Grasp the Handgrips in both
hands.
• Open your arms into a wide position while maintaining a bend in
your elbows.
• Press your forearms downward.
At full extension, your hands
should be level with your hips.
• Raise your chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in lower
back.
• Press your arms forward and
upward, straightening your arms
and moving your hands together.
• Return to the Start position,
slowly returning your arms in
front of you just below chest
level.
Success Tips
o
• Maintain a 60-90 angle between your
upper arms and torso during exercise.
• Keep your chest muscles tightened. Limit
and control your range of motion.
• Keep your knees bent, feet on floor, and
your head back against bench.
• To improve your pectoralis involvement, keep your shoulder blades pinched
together throughout the upward and downward movements.
Incline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)
Muscles Worked:
START
FINISH
Pectoralis Major and Anterior Deltoid
Bench Position:
45o incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
o
• Maintain a 60-90 angle between your
upper arms and torso during exercise.
• Keep your chest muscles tightened. Limit
and control your range of motion.
• Keep your knees bent, feet on floor, and
your head back against the bench.
• To improve your pectoralis involvement, keep your shoulder blades pinched
together throughout the upward and downward movements.
40
Start
Action
• Grasp the Handgrips in both
hands.
• Open your arms into a wide position while maintaining a bend in
your elbows
• Press your forearms upward.
At full extension, your elbows
should be level with your ears.
• Raise your chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in lower
back.
• Press your arms forward and
upward, straightening your arms
and moving your hands together.
• Return to the Start position,
slowly returning your arms in
front of you just below chest
level.
Chest Exercises
Resisted Punch—Shoulder Flexion, Elbow Extension, Scapular Protraction
Muscles worked:
START
FINISH
Anterior Deltoid and Triceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Start
Action
• Sit on the bench, facing away
from the Power Rod® unit.
• Reach behind your body and
grasp the Handgrips with an overhand grip, as shown above.
• Bend your elbows until your
hands are level with your waist.
• Using moderate speed, press
your arm forward to full extension, allowing your shoulder
blade to move forward at the end
of the punch.
• Slowly return to the Start position
without relaxing the tension in
your arms.
• You may vary this exercise by
using bilateral movement with
both arms or punching upward
or downward.
Success Tips
• Maintain an upright, erect posture as your
trunk rotates with the punch.
• Keep knees bent and feet on floor.
• Maintain good spinal alignment.
Lying Cable Crossover—Shoulder Extension/Adduction (elbow stabilized)
Muscles worked:
START
FINISH
Pectoralis Major
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep chest lifted throughout exercise.
• Keep knees bent, feet on floor, and your
head back against bench.
Start
• Lie flat on your back with your
head toward the Power Rod®
unit.
• Position yourself far enough
down the Bench to grasp the
Handgrips over your head with
your arms straight.
•
Grasp the Handgrips, palms
facing up.
•
Tighten your abdominals to
stabilize your spine. Maintain a
Action
• Keeping your arms straight, move
your hands in an arc upward
and across your torso toward the
opposite thigh.
• Control the return to the Start
position by slowly moving your
arms back overhead, releasing
the shoulder blades and keeping
your arms straight.
41
Shoulder Exercises
Rear Deltoid Rows—Shoulder Horizontal Abduction (and elbow flexion)
Muscles Worked:
START
FINISH
Rear and Middle Deltoids, Posterior
Rotator Cuff, Upper Latissimus, Teres
Major, Trapezius, and Rhomboids
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Start
Action
• Sit on the Bench, facing the
Power Rod® unit.
• Grasp the Handgrips with your
opposite hands. Keep your palms
down and arms straight.
• Sit up straight.
• Lift your chest, and keep your
shoulder blades together.
• Keep your forearms in line with
the cables.
• Allowing your arms to bend
slowly, move your elbows outwards and backwards, keeping a
70-90o angle between your forearms and torso.
• Move until your elbows are
slightly behind your shoulders,
then slowly reverse back to the
Start position.
• Keep your shoulder blades tightened throughout the motion.
Chest Bar
Success Tips
• Keep your knees bent and feet on floor.
• To work one arm at a time, place nonworking hand on the Bench to stabilize.
• Keep your shoulder blades pinched
together and maintain good spinal alignment.
Standing Lateral Shoulder Raise—Shoulder Extension (elbow stabilized)
Muscles Worked:
START
FINISH
Middle Deltoids and Upper Trapezius
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Do not swing your arms upward or move
your trunk during the motion.
• Keep your feet on floor.
42
Start
• Remove the Bench, straddle the
Seat Rail, and face the Power
Rod® unit.
• Grasp the Handgrips, palms
facing each other.
• Align your spine, and bend
forward slightly at your hips (1520o).
• Let your arms hang in line with
the cables.
• Elevate your shoulders slightly
toward the back of your head,
keeping your spine aligned.
Action
• Slowly raise your arms out to
your sides at a 90o angle from
your body.
• Keep your forearms facing
outward throughout the movement.
• Slowly return to the Start position
without relaxing muscle tension.
Shoulder Exercises
Seated Shoulder Press—Shoulder Adduction (and elbow extension)
Muscles worked:
START
FINISH
Front Deltoids, Upper Trapezius, and
Triceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet on the
floor.
• Do not increase the arch in your lower
back as you raise your arms, but keep your
spine steady and tight.
• Keep your abdominals tight, and maintain
good spinal alignment.
Start
Action
• Sit on the Bench, facing away
from the Power Rod® unit.
• Keep your chest up, abs tight,
and maintain a slight arch in your
lower back.
• Grasp the Handgrips, palms
facing out.
• Raise the Handgrips to shoulder
level, keeping your palms facing
forward.
• Straighten your arms slowly over
your head, focusing on moving
your elbows up and inward
toward your ears.
• Slowly return to the Start
position, keeping tension in your
front shoulder muscles.
Front Shoulder Raise—Shoulder Flexion (elbow stabilized)
Muscles worked:
START
FINISH
Front and Middle Deltoids
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your abdominals tight, and maintain
good spinal alignment.
• Keep your knees bent and feet on floor.
• Do not increase the arch in your lower
back as you raise your arms, but keep your
spine steady and tight.
Start
Action
• Sit on the Bench, facing away
from the Power Rod® unit.
• Keep your chest up, abs tight,
and maintain a slight arch in your
lower back.
• Grasp the Handgrips, palms
facing back and arms straight at
your sides.
• Keeping your arms straight,
move them forward, leading with
your forearms, until your arms
are extended in front of you at
shoulder height.
• Arms may be moved alternately
or together.
• Slowly return to the Start
position.
43
Shoulder Exercises
Shoulder Extension—(elbows stabilized)
Muscles Worked:
START
FINISH
Latissimus Dorsi, Teres Major, Rear Deltoid,
Middle Trapezius, Rhomboids, and Triceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on the
floor.
• Keep your lats tightened throughout the
motion.
• Keep your abdominals tight, and maintain
good spinal alignment.
• Release your shoulder blades at the end of
each rep, and initiate new rep by retracting
your shoulder blades.
Start
Action
• Sit on the Bench, facing the
Power Rod® unit.
• Grasp the Handgrips, palms
facing down, arms straight and at
approximately a 45o angle from
your torso.
• Tighten your trunk muscles to
stabilize your spine while maintaining a slight arch in your lower
back.
• Initiate movement by pinching
your shoulder blades together.
• Continue the movement by
moving your hands in an arc
downward along your sides until
your hands are level with your
hips.
• With controlled movement,
slowly return to the Start
position.
Shoulder Shrug—Scapular Elevation
Muscles Worked:
START
FINISH
Upper Trapezius
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your abdominals tight, and maintain
good spinal alignment.
• Do not bend your neck or slouch during
this exercise.
• Raise your shoulders evenly.
• For variation, try this exercise bent forward
slightly from the hips.
44
Start
Action
• Straddle the Seat Rail, facing the
Power Rod® unit.
• Reach down and grasp the
Handgrips, palms facing each
other.
• Let your arms hang at your sides.
• Slowly raise your shoulders
toward the back of your head,
keeping your neck and head still.
• Slowly reverse back to the Start
position, keeping your upper trapezius muscles tight throughout
the motion.
Shoulder Exercises
Scapular Protraction—(elbows stabilized)
Muscles worked:
START
FINISH
Serratus Anteriors
Bench Position:
45o incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Start
Action
• Sit on the Bench, facing away
from the Power Rod® unit.
• Reach behind your body and
grasp the Handgrips. Straighten
your arms in front of you at a 90o
angle from your torso.
• Keep your arms in line with the
cables, palms facing down and
wrists straight.
• Keeping your arms straight and
in line with the cables, slowly
move your shoulder blades
forward off the bench. Bring your
hands together using only your
shoulder muscles.
• Slowly return to the Start
position, keeping tension in your
shoulder blades.
Success Tips
• Keep your knees bent and feet flat on
floor. Lean your head back against the
Bench.
• Keep your spine aligned and a slight arch
in your lower back.
• Maintain a 90o angle between your upper
arms and torso throughout this exercise.
• Do not slouch forward or use your arm
muscles to assist this motion. Keep this
motion only in your shoulder blades.
Scapular Depression
Muscles worked:
START
FINISH
Lower Trapezius
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Do not lose spinal alignment—keep your
chest lifted and head on the Bench.
• Keep your knees bent and feet flat on the
floor.
Start
Action
• Lie on the bench with your head
toward the Power Rod® unit.
• Grasp the Handgrips, and bring
your arms straight down your
sides along your trunk.
• Tighten your trunk muscles
to stabilize your spine while
maintaining a slight arch in your
lower back.
• Keeping your arms straight, slide
your shoulder blades downward
toward your hips.
• When your shoulder blades have
fully depressed, slowly return to
the Start position.
45
Shoulder Exercises
Lying Front Shoulder Raise—Shoulder Flexion (elbows stabilized)
Muscles Worked:
START
FINISH
Front and Middle Deltoids
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Start
Action
• Sit on the Bench, facing the
Power Rod® unit.
• Grasp the Handgrips, palms
facing down, arms straight.
• Lie back slowly, supporting your
head on the Bench.
• Keep your chest lifted, maintaining a slight arch in your lower
back.
• Keeping your arms straight, move
them in an arc upward until they
are directly over your shoulders.
• You may perform this move with
both arms simultaneously or one
at a time.
• With controlled movement,
slowly return to the Start
position.
Success Tips
• Keep your knees bent and feet flat on the
floor.
• Keep your abdominals tight, and maintain
good spinal alignment.
• Do not increase the arch in your lower
back while you are lifting your arms.
Reverse Fly—Shoulder Horizontal Abduction (elbows stabilized in slight flexion)
Muscles Worked:
START
FINISH
Rear Deltoids, Middle Deltoids,
Trapezius, and Rhomboids
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Start
Success Tips
• Do not lose spinal alignment—keep your
chest lifted.
• Keep your knees bent and feet flat on the
floor.
• Keep your spine aligned and a slight arch
in your lower back.
46
• Sit on the Bench, facing the
Power Rod® unit.
• Grasp the Handgrips, palms
facing floor, arms nearly straight.
• Sit up straight, and bend slightly
forward from the hips until your
arms and the cables are in front
of your body at a 90o angle from
your torso.
Action
• Maintaining the bend in your
arms, move your arms outward
and backward.
• When your elbows are slightly
behind your shoulders, slowly
return to the Start position,
keeping your rear shoulder
muscles tightened throughout
movement.
Shoulder Exercises
Shoulder Rotator Cuff—Internal Rotation
Muscles worked:
START
FINISH
Subscapularis
Bench Position:
Flat Bench Forward
Accessory:
Handgrips
Pulleys:
Chest Bar
Start
Action
• Sit on the Bench, one side
toward the Power Rod® unit.
• Grasp the Handgrip nearest you,
and draw your upper arm into
your torso, keeping your forearm
at a 90o angle from torso.
• Give yourself enough distance to
eliminate slack in the cable.
• Use a light resistance.
• Rotate your forearm toward your
abdomen, keeping your elbow at
your side throughout motion.
• Slowly return to the Start
position, maintaining controlled
motion.
Success Tips
• Keep your knees bent and feet flat on the
floor.
• Keep your spine aligned and a slight arch
in your lower back.
• Keep your upper arm alongside your
torso.
• Do not rotate the spine to get additional
range of motion.
Shoulder Rotator Cuff—External Rotation
Muscles worked:
START
FINISH
Infraspinatus and Teres Minor
Bench Position:
Flat Bench Forward
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on the
floor.
• Keep your spine aligned and a slight arch
in your lower back.
• Maintain a 90o angle between your
forearm and upper arm throughout the
exercise.
• Do not rotate the spine to get additional
range of motion.
Start
• Sit on the Bench, one side
toward the Power Rod® unit.
• Using the arm farthest from
the Power Rod® unit, grasp the
Handgrip nearest you, and draw
that upper arm into your torso,
keeping your forearm at a 90o
angle from torso.
• Allow your forearm to rest
against your abdomen, elbow at
your side to remove cable tension
• Use a light resistance.
Action
• Rotate your forearm away from
your abdomen, keeping your
elbow at your side throughout
motion.
• Slowly return to the Start
position, maintaining controlled
motion.
47
Shoulder Exercises
Seated Lateral Shoulder Raise—Shoulder Flexion (elbows stabilized)
Muscles Worked:
START
FINISH
Supraspinatus, Middle Deltoids, and
Trapezius
Bench Position:
Flat Bench Forward
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on the
floor.
• Keep your abdominals tight, and maintain
good spinal alignment.
• Do not swing arms upward or move trunk
during movement.
Start
Action
• Sit on the bench, facing the
Power Rod® unit.
• Spread the cuff on the Handgrips
• Slide the cuffs onto the opposite
forearms and place them near
the elbows so that the cables
cross each another.
• Keep your chest lifted, maintaining a slight arch in your lower
back.
• Raise your arms directly out to
your sides, nearly shoulder level.
• At the top of the movement you
may need to rotate your hands
slowly to prevent the cuff from
sliding off.
• With controlled movement,
slowly return to the Start
position.
Scapular Retraction
Muscles Worked:
START
FINISH
Middle Trapezius and Rhomboids
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Do not lose your spinal alignment—keep
your chest lifted.
• Keep your knees bent and feet flat on the
floor.
• Keep your spine aligned and a slight arch
in your lower back.
• Do not use your arm muscles for this
movement.
48
Start
• Sit on the Bench, facing the
Power Rod® unit.
• Grasp the Handgrips, arms
straight, palms facing down.
Action
• Keeping your arms straight,
slowly pinch your shoulder
blades together.
• When shoulder blades are fully
retracted, slowly return to the
Start position.
Back Exercises
Lying Lat Pulldowns
Muscles worked:
START
FINISH
Latissimus Dorsi, Teres Major, and
Rear Deltoids
Bench Position:
Flat Bench Forward
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on the
floor. Lean your head back against the
Bench.
• Keep your spine aligned, abs tight, and a
slight arch in your lower back.
• Keep your lats tightened throughout this
exercise.
• Release your shoulder blades at the top
of each rep. Initiate each new rep by
depressing your shoulder blades.
Start
Action
• Lie on your back on the Bench
with your head near the Power
Rod® unit.
• Slip your arms through the
Handgrips, slide the cuffs past
your elbows, and tighten them
enough to stabilize.
• With your palms facing inward,
slide your body down the Bench
far enough that your arms are
fully extended.
• Initiate the movement by pulling
your shoulder blades downward.
• Slowly start bending your elbows,
pulling them down toward your
hips and then inward into your
trunk.
• Slowly return to the Start
position, allowing your arms and
shoulder blades to move back
without relaxing the tension in
your shoulders.
Low Back Extension—Seated (with hip extension)
Muscles worked:
START
FINISH
Lower Trapezius
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on the
floor.
• Keep your spine aligned, abs tight, and a
slight arch in your lower back.
• Keep your lats tightened throughout this
exercise.
• Release your shoulder blades at the top
of each rep. Initiate each new rep by
depressing your shoulder blades.
Start
Action
• Sit on the bench, facing the
Power Rod® unit.
• Grasp the Handgrips and slide
them over your forearms, tightening near your elbows.
• Brace your heels on the platform, knees bent comfortably,
and arms crossed in front of your
chest. Pull the Handgrips into
your chest.
• Pinch shoulder blades together,
and lean forward from the hips
only.
• Keeping your chest lifted, move
your entire torso backwards by
pivoting at the hips.
• Slowly return to the Start position
without slouching or changing
spinal alignment.
49
Back Exercises
Pulldowns—Shoulder Adduction (with elbow flexion)
Muscles Worked:
START
FINISH
Latissimus Dorsi, Teres Major,
Rear Deltoids, and Biceps
Bench Position:
Flat Bench Forward
Accessory:
Bent Lat Bar
Pulleys:
Lat Tower
Start
Success Tips
• Keep your knees bent and feet flat on the
floor.
• To determine the appropriate grip width
for you, hold your arms straight out to
your sides at shoulder height. Bend your
elbows approximately 90o. Hands should
be no wider apart than your elbows (beginners may narrow their grip to increase
comfort).
• Keep your spine aligned, abs tight, and a
slight arch in your lower back.
• Grasp the Bent Lat Bar using
the wide grip determined by
following the directions in the
Success Tips, then sit on the
bench and face the Power Rod®
unit.
• Position your thighs directly
under the Lat Tower Pulleys.
• Sit upright.
• Keep your arms extended and
straight.
Action
• Initiate movement by pulling
shoulder blades together while
simultaneously drawing elbows
down and inward.
• Bent Lat Bar may not touch your
chest. At the end of the motion,
arms should be near your
sides and shoulder blades fully
depressed.
• Keep forearms facing upward.
• Slowly return to Start position.
Narrow Pulldowns with Handgrips—Shoulder Extension (with elbow flexion)
Muscles Worked:
START
FINISH
Latissimus Dorsi, Teres Major,
Rear Deltoids, and Biceps
Bench Position:
Flat Bench Forward
Accessory:
Handgrips
Pulleys:
Lat Tower
Start
Success Tips
• Keep your chest lifted, abs tight, and a
very slight arch in your lower back.
• Keep your knees bent and feet flat on the
floor.
• Keep the lats tightened throughout the
entire motion.
50
• Attach a Handgrip to each cable
on the Lat Tower Pulleys.
• Straddle the bench, facing the
Power Rod® unit.
• Grasp a Handgrip in each hand,
palms facing each other, and sit
down on the bench.
• Position your thighs directly
under the Lat Tower Pulleys.
• Sit upright.
Action
• Keep your hands at shoulder
width, arms straight. Initiate
movement by pulling your
shoulder blades down and
together while simultaneously
bending your elbows, drawing
them down and inward toward
your sides.
• At the end of the motion, arms
should be near your sides,
shoulder blades depressed, and
forearms facing upward.
• Slowly return to Start position.
Back Exercises
Lying Lat Fly—Shoulder Adduction
Muscles worked:
START
FINISH
Latissimus Dorsi, Teres Major,
Rear Deltoids, and Biceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on the
floor.
• Keep your lats tightened throughout the
entire motion.
• Keep your spine aligned, abs tight, and a
slight arch in your lower back.
• Release your shoulder blades at the end
of each rep. Initiate each new rep by
depressing your shoulder blades.
Start
Action
• Lie on your back with your head
toward the Power Rod® unit,
knees at the edge of Bench.
• Grasp the Handgrips, then
straighten your arms out to your
sides, hands slightly above your
head and palms facing away from
the Pulleys.
• Tighten your abs to stabilize your
spine while maintaining a slight
arch in your lower back.
• Initiate the movement by moving
your arms in an arch down
toward your hips, using slow,
controlled movement. Keep your
forearms in line with the cables.
• Slowly return to the Start
position, allowing your arms to
move back upward in an arch
toward the Power Rod® unit.
Lying Narrow Lat Pulldowns
Muscles worked:
START
FINISH
Latissimus Dorsi, Teres Major,
Rear Deltoids, and Biceps
Bench Position:
Flat Bench Forward
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on the
floor. Lean your head back against the
Bench.
• Keep your spine aligned, abs tight, and a
slight arch in your lower back.
• Keep your lats tightened throughout this
exercise.
• Release your shoulder blades at the top
of each rep. Initiate each new rep by
depressing your shoulder blades.
Start
Action
• Lie on your back on the Bench
with your head near the Power
Rod® unit.
• Slip your arms through the
Handgrips, slide the cuffs past
your elbows and tighten them
enough to stabilize.
• With your palms facing inward,
slide your body down the Bench
far enough that your arms are
fully extended.
• Initiate the movement by pulling
your shoulder blades downward.
• Slowly start bending your elbows,
pulling them down toward your
hips and then inward to your
torso.
• Slowly return to the Start position, allowing your arms and
shoulder blades to move back
without relaxing the tension in
your shoulders.
51
Back Exercises
Seated Lat Rows—Shoulder Extension (and elbow flexion)
Muscles Worked:
START
FINISH
Latissimus Dorsi, Teres Major,
Rear Deltoids, and Biceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on the
floor.
• Do not bend your torso forward.
• Keep your chest lifted, and maintain spinal
alignment.
• Release your shoulder blades at the end of
each rep. Initiate each new rep by pinching
your shoulder blades.
Start
Action
• Sit on the Bench, facing the
Power Rod® unit, with your posterior near the back (leg extension) end of the Bench.
• Grasp the Handgrips, palms
facing each other.
• Place your heels on the edge of
the Standing Platform, and bend
your knees comfortably.
• Initiate the movement by
pinching your shoulder blades
together.
• Pull your upper arms downward
and backward while rotating your
palms inward, brushing past the
sides of your body while keeping
your forearms pointing in the
direction of the cable.
• Slowly return to the Start
position.
Stiff-Arm Pulldown—Shoulder Extension (elbow stabilized)
Muscles Worked:
START
FINISH
Latissimus Dorsi, Teres Major, Rear
Deltoids, Lower Trapezius, and Biceps
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Lat Tower
Success Tips
• Keep your lats tightened throughout the
entire motion.
• Keep your chest lifted, and maintain spinal
alignment, keeping a very slight arch in
your lower back.
• Release your shoulder blades at the end
of each rep. Initiate each new rep by
depressing your shoulder blades.
• Keep your elbows nearly straight (do not
lock elbows) throughout the exercise.
52
Start
Action
• Straddle the Seat Rail, facing the
Power Rod® unit.
• Grasp the Handgrips with your
palms facing down.
• Step back slightly, making sure
there is enough movement in the
cable to complete your full range
of motion with this exercise.
• Bend slightly at the hips, lift your
chest, and tighten your abs to stabilize spine.
• Initiate the movement by lowering your shoulder blades,
bringing them down and
together.
• Keep your arms straight, moving
your hands downward in an arc
and slowly in toward your thighs.
• Slowly return to the Start position
without relaxing muscle tension.
Back Exercises
Bent Over Row
Muscles worked:
START
FINISH
Latissimus Dorsi, Teres Major,
Rear Deltoids, and Biceps
Bench Position:
Removed
Accessory:
Squat Bar Attachment
Pulleys:
Squat Pulley Frame
Success Tips
• Keep your knees bent and feet flat on the
floor.
• Do not bend your torso forward. Bend at
your hips.
• Keep your chest lifted, and maintain spinal
alignment.
• Release your shoulder blades at the end of
each rep. Initiate each new rep by pinching
your shoulder blades.
Start
• Stand on platform.
• Reach down and grasp the Squat
attachment, with palms facing
backward.
• Let your arms hang, extending in
the direction of the pulleys
• Keep your back flat and knees
bent.
Action
• Begin your motion by moving
your elbows back as you bring
the handgrips to a point below
your chest line.
• Slowly reverse the motion,
keeping your knees bent and
back flat
53
Arm Exercises
Triceps Pushdown—Elbow Extension
Muscles Worked:
START
FINISH
Triceps
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Lat Tower
Start
Action
• Straddle the Seat Rail, facing the
Power Rod® unit.
• Grasp the Handgrips, palms
facing down.
• Stand approximately 2–3 feet (.6–
.9 meters) from the Lat Tower
(adjust for comfort).
• Bring your hands in front of you,
keeping the Lat Bar approximately at rib level.
• Bend over slightly at the hips,
shoulders directly over hands.
• Keeping your upper arms stationary, elbows next to your
trunk, slowly push your arms
downward in a gentle arc until
your hands are near the tops of
your thighs.
• Keeping your triceps tightened,
slowly reverse the arcing motion
and bring the Bent Lat Bar back
to the Start position.
Success Tips
• Keep your upper arms motionless and
your wrists straight.
• Keep your chest lifted, abs tight, and maintain a slight arch in lower back.
• Tighten the triceps throughout the exercise, using controlled motion.
Single Arm Pushdown—Elbow Extension
Muscles Worked:
START
FINISH
Triceps
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Lat Tower
Start
Success Tips
•
•
Action
•
Straddle the Seat Rail, facing the
Power Rod® unit.
Keep your upper arms motionless and
your wrists straight.
Keeping your upper arm stationary and your elbow next to
your trunk, slowly push your arm
downward in a gentle arc until
your hand is near the top of the
your thigh.
•
•
Grasp one Handgrip, palm facing
down.
Keep your chest lifted, abs tight, and maintain a slight arch in lower back.
•
•
Stand approximately 1–2 feet
(.3–.6 meters) from the Lat
Tower (adjust for comfort).
Tighten the triceps throughout the exercise, using controlled motion.
•
Bring your arm in front of you,
keeping the Handgrip at chest
54
•
Keeping your triceps tightened,
slowly reverse the arcing motion,
bringing the Handgrip back to
the Start position.
Arm Exercises
French Press—Elbow Extension (overhead)
Muscles worked:
START
FINISH
Triceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Start
Success Tips
• Keep your upper arms motionless and
your wrists straight.
• Keep your chest lifted, and maintain spinal
alignment, keeping a very slight arch in
your lower back.
• Tighten the triceps throughout the exercise, using controlled motion.
• Sit on the Bench, facing away
from the Power Rod® unit,
keeping your knees bent and feet
flat on the floor.
• Reach behind and grasp one or
both of the Handgrips, palms
facing inward.
• Draw your arms up until elbows
are pointing forward, hands
behind head.
Action
• Keeping your upper arms stationary, straighten your elbows,
bringing your hands overhead,
palms facing out.
• Stop your motion before your
elbows are completely straight,
and then reverse your motion,
slowly returning to the Start
position without relaxing muscle
tension.
Lying Triceps Extension—Elbow Extension
Muscles worked:
START
FINISH
Triceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, and maintain a very
slight arch in your lower back.
• Keep your knees bent and feet flat on the
floor.
• Keep your upper arms motionless and
your wrists straight.
• Tighten the triceps throughout the exercise, using controlled motion.
Start
Action
• Lie on the Bench with your head
toward the Power Rod® unit,
knees bent, and feet flat on the
floor.
• Reach overhead and grasp the
Handgrips, palms facing upward.
• Keep your hands up near your
shoulders, spreading your back
and shoulders into the Bench.
• Raise your chest, and pinch your
shoulder blades together.
• Keeping your arms stationary,
slowly straighten your elbows,
bringing your hands in an arcing
motion until they are approximately 1 foot (.3 meters) above
your thighs.
• Slowly reverse the arcing motion,
bringing your hands back to the
Start position.
55
Arm Exercises
Cross Triceps Extension
Muscles Worked:
START
FINISH
Triceps
Bench Position:
45o incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Start
Action
• Sit facing away from the Power
Rod® unit.
• Reach one hand over the opposite shoulder (right hand over
left and vice versa) and grasp a
Handgrip.
• Bend your elbow until your hand
is above your chest, palm facing
up.
• Keeping your upper arm stationary, straighten your elbow,
slowly extending your arm
outward using an arcing motion
and stopping approximately 90o
from your chest.
• Keeping your triceps tightened,
slowly reverse the arcing motion,
and bring your arm back to the
Start position.
Success Tips
• Keep your upper arm motionless and your
wrists straight.
• Keep your chest lifted, pinch your
shoulder blades together, and maintain a
slight arch in lower back.
• Tighten the triceps throughout the exercise, using controlled motion.
Lying 45o Triceps Extension—Elbow Extension
Muscles Worked:
START
FINISH
Triceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your upper arms motionless and
your wrists straight throughout the entire
exercise.
• Keep your chest lifted, spine aligned, and
a slight arch in your lower back.
• Tighten the triceps throughout the exercise, using controlled motion.
56
Start
Action
• Lie flat on the Bench with your
head toward the Power Rod®
unit. Keep your knees bent and
your feet flat on the floor.
• Reach overhead and grasp the
Handgrips, palms facing up.
• Keep your elbows bent, bringing
your upper arms to the front at
approximately a 45o angle from
the front of your torso.
• Keeping your upper arms stationary and next to your torso,
straighten your arms in an arcing
motion down toward your legs.
• Fully straighten your arms. Then,
with a controlled motion, slowly
bring your arms back to the Start
position without moving your
upper arms.
Arm Exercises
Seated Triceps Extension—Elbow Extension
Muscles worked:
START
FINISH
Triceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Start
Action
• Sit facing away from the Power
Rod® unit.
• Using an overhand grip, reach
behind you and grasp the
Handgrips, bending your elbows
until your hands are near the top
of your head, palms facing up.
• Keep your arms in line with the
cables.
• Keeping your upper arms stationary, slowly straighten your
elbows, moving your arms in an
arcing motion upward over your
head until they are approximately
90o from your torso.
• Stop the motion before your
elbows are completely straight,
and then reverse your motion,
slowly returning to the Start
position without relaxing muscle
tension.
Success Tips
• Keep your knees bent, feet flat on the
floor.
• Lay your head back against the bench.
• Keep your chest lifted, shoulders pinched
together, and a very slight arch in your
lower back.
• Keep your upper arms and shoulders
motionless and your wrists straight.
• Tighten the triceps throughout the exercise, using controlled motion.
Standing Biceps Curl—Elbow Flexion (in supination)
Muscles worked:
START
FINISH
Biceps
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, abs tight, and a
very slight arch in your lower back.
• Keep your elbows at your sides and your
wrists straight.
Start
Action
• Straddle the Seat Rail, facing the
Power Rod® unit.
• Reach down and grasp the
Handgrips, palms facing forward.
• Straighten, keeping your arms by
your sides, elbows loose.
• Keeping your upper arms stationary and your elbows at your
sides, slowly curl the Handgrips
forward, then upward and in
toward your shoulders.
• Slowly reverse the arcing motion,
bringing your hands back to the
Start position.
57
Arm Exercises
Seated Biceps Curl—Flexion (in supination)
Muscles Worked:
START
FINISH
Biceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Start
Action
• Sit on the Bench, facing the Power
Rod® unit. Keep one foot flat on
the floor, and bend the other leg,
bringing your foot up onto the
Chest Bar with your knee turned
slightly outward.
• With the arm on the same side as
your lifted leg, reach forward and
grasp a Handgrip, keeping your
elbow bent. Allow your forearm
(not elbow) to rest on the elevated
knee.
• Slowly curl your forearm up
toward your shoulder, keeping
the upper arm completely still.
• Keeping your biceps tightened,
slowly reverse the curling motion
and bring your arm back to the
Start position.
Success Tips
• Keep your upper body motionless and
your wrists straight.
• Keep your chest lifted, trunk muscles tight,
and maintain a slight arch in lower back.
• Keep your spine aligned throughout movement
Lying Biceps Curl—Elbow Flexion (in supination)
Muscles Worked:
START
FINISH
Biceps, Brachialis, and Brachioradialis
Bench Position:
Flat Bench Forward
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your upper arms motionless and
your wrists straight throughout the entire
exercise.
• Keep your chest lifted, spine straight, and
a slight arch in your lower back.
58
Start
Action
• Sit on the Bench, facing the
Power Rod® unit. Keep your
knees bent and feet flat on the
floor.
• Grasp the Handgrips, keeping
your arms straight and palms up.
• Lie back completely with your
head supported by the Bench.
• Curl the Handgrips forward
and up toward your shoulders,
making sure to keep your upper
arms completely motionless and
your elbows at your sides.
• Slowly bring your arms back to
the Start position, maintaining the
same arc of motion.
Arm Exercises
Seated Wrist Extension
Muscles worked:
START
FINISH
Forearms
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Start
Action
• Sit on the Bench, facing the
Power Rod® unit, knees bent,
and feet together and flat on the
Bench. Sit far enough back on
the Bench to maintain physical
and cable tension throughout the
exercise.
• Grasp the Handgrips, palm
facing down, and rest your midforearms on your lower thighs,
keeping your elbows flared
slightly to the side.
• Slowly curl the back of your fists
backward toward your forearms.
• Stop when wrists are 90o from
forearms or when you experience
discomfort.
• Slowly return to the Start
position.
Success Tips
• Move slowly, and keep tension in the back
of the forearms at all times.
• Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower
back.
• You may perform this exercise one arm
at a time to make it easier to focus and
isolate the back of your forearms, or you
can perform it with both arms simultaneously to save time.
Standing Wrist Curl
Muscles worked:
START
FINISH
Biceps and Forearms
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, trunk muscles tight,
and a very slight arch in your lower back.
• Move slowly, keeping tension in the front
of your forearms at all times.
• Do not increase or decrease the bend in
your elbow during this exercise—keep all
motion in the wrist.
• Do not rock your body back and forth
during wrist motion.
Start
• Straddle the Seat Rail, facing the
Power Rod® unit.
• Reach down and grasp the
Handgrips.
• Straighten, keeping your upper
arms and elbows by your sides,
elbows loose.
• Bend your elbows 90o, palms
up, and maintain that position
throughout the entire exercise.
Action
• With your upper arms stationary
and your elbows at your sides,
slowly curl your fists toward the
front of your forearms.
• Keeping your forearms still,
slowly let your fists return to the
Start position.
59
Arm Exercises
Reverse Curl—Elbow Flexion (in pronation)
Muscles Worked:
START
FINISH
Brachialis, Brachioradialis, and Biceps
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Chest Bar
Start
Action
• Straddle the Seat Rail, facing the
Power Rod® unit.
• Reach down and grasp the
Handgrips, palms facing backward.
• Straighten, keeping your upper
arms and elbows by your sides,
elbows loose.
• Keeping your palms facing down,
use your forearms to slowly
bend your elbows, curling the
Handgrips forward, then upward
and in toward your shoulders.
• Keep your elbows at your sides
and your upper arms completely
still.
• Slowly reverse the curling motion
and bring your arms back to Start
position.
Success Tips
• Keep your upper body motionless, elbows
at your sides, and your wrists straight.
• Keep your trunk muscles tight, and maintain a slight arch in lower back.
Seated Wrist Curl — Wrist Flexion
Muscles Worked:
START
FINISH
Forearms
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Move slowly, keeping tension in the front
of your forearms at all times.
• Keep your chest lifted, trunk muscles tightened, and a slight arch in your lower back.
• You can perform this exercise one arm
at a time to make it easier to focus and
isolate the front of your forearms, or you
can perform it with both arms simultaneously to save time.
60
Start
Action
• Sit on the Bench, facing the
Power Rod® unit, knees bent,
feet together and flat on the
Chest Bar. Sit far enough back
on the bench to maintain physical and cable tension throughout
exercise.
• Grasp the Handgrips, palm facing
up, and rest your mid-forearms
on your lower thighs, allowing the
wrists to bend downward.
• Slowly curl your fists toward the
front of your forearms.
• Slowly return to the Start position
without relaxing the muscle
tension in your wrists.
Arm Exercises
Standing Wrist Extension
Muscles worked:
START
FINISH
Forearms; Brachialis
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Chest Bar
Start
Action
• Straddle the Seat Rail, facing the
Power Rod® unit.
• Reach down and grasp the
Handgrips, palms facing backward.
• Straighten, keeping your upper
arms and elbows by your sides.
• Bend your elbows 90o, and hold
that position for the duration of
this exercise.
• Slowly curl the back of your fists
backward toward your forearms.
• Stop when wrists are 90o from
forearms or when you experience
discomfort.
• Keeping your forearms still,
slowly return to the Start
position.
Success Tips
• Move slowly, and keep tension in the
wrists at all times.
• Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower
back.
• Do not increase or decrease the bend in
your elbow—perform the entire motion at
your wrist.
• Do not rock your body during this exercise.
“Rope” Pushdown—Elbow Extension
Muscles worked:
START
FINISH
Triceps
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Lat Tower
Success Tips
• Keep your upper arms motionless and
your wrists straight.
• Keep your chest lifted, abs tight, and maintain a slight arch in lower back.
• Tighten the triceps throughout the exercise, using controlled motion.
• Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower
back.
Start
Action
• Straddle the Seat Rail, facing the
Power Rod® unit.
• With each hand, grasp the opposite Handgrip (right to left, etc.),
palms facing down.
• Stand approximately 2–3 feet
(.6–.9 meters) from Lat Tower
(adjust for comfort).
• Cross the cables, palms facing
each other, as if grabbing a rope.
• Keep your elbows bent and
upper arms at your sides.
• Keeping your upper arms stationary, elbows next to trunk,
slowly straighten your arms
downward in a gentle arc until
your hands are near the tops of
your thighs, hands and elbows
straightened and directly in line
with shoulders.
• Keeping your triceps tightened,
slowly reverse the arcing motion
and bring the Handgrips back to
the Start position.
61
Abdominal Exercises
Reverse Crunch—Spinal Flexion
Muscles Worked:
START
FINISH
Rectus Abdominus
Bench Position:
Horizontal
Accessory:
None
Pulleys:
None
Start
Success Tips
• Keep your upper body, knees, and hips
stationary. Relax your neck.
• Tighten your abs before you move.
• Allow exhalation up and inhalation down
without exaggerating breathing.
• Contract as far into the movement as possible. Lower under control. Keep your abs
tight during entire motion.
Action
• Lie on the Bench with your head
• Tighten your abs, and then slowly
toward the Power Rod® unit, and
curly your hips toward your rib
grasp the Bench for support.
cage. Move as far as you can
without using your legs to get
• Bend your hips and knees until
momentum.
your legs are in a “seated” position,
• Do not curl up onto your
as shown above, your knees and
shoulder blades.
hips at 90o angles.
• If maintaining this position is diffi- • Slowly reverse the motion,
returning to the Start position
cult, adjust to one you can maintain
without relaxing.
for the duration of this exercise. As
you strengthen, this position will
become easier.
Resisted Reverse Crunch—Spinal Flexion
Muscles Worked:
START
FINISH
Rectus Abdominus and Obliques
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuffs
Pulleys:
Chest Bar
Success Tips
• Allow exhalation up and inhalation down
without exaggerating breathing.
• Do not “kick” into the motion, but allow
body to slowly initiate movement.
• Tighten your abs throughout the entire
exercise, relaxing only at the end of each
set. Keep your hips and knees motionless.
• Move slowly to eliminate momentum.
62
Start
Action
• Face the Power Rod® unit, and
attach an Ankle Cuff to each
foot.
• Lie back on the Bench with your
head away from the Power Rod®
unit.
• Bend your hips and knees at 90o
angles, as shown.
• Reach behind your head and
grasp the Seat.
• Relax your neck.
• Tighten your abs, and slowly curl
your hips toward your rib cage.
Move as far as you can without
using your legs or curling onto
your shoulder blades.
• Slowly reverse the motion,
returning to the Start position
without relaxing your abs.
Abdominal Exercises
Seated (Resisted) Abdominal Crunch—Spinal Flexion
Muscles worked:
START
FINISH
Rectus Abdominus and Obliques
Bench Position:
45o incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Start
Success Tips
• Do not lift your head or chin—your head
should follow the rib motion rather than
lead it. Maintain normal neck posture.
• Tighten your abs throughout the entire
exercise, relaxing only at the end of each
set.
• Move slowly to eliminate momentum.
• Allow exhalation up and inhalation down
without exaggerating breathing.
• Grasp the Handgrips in both
hands, drawing them over your
shoulders. Rest the back of your
fists on your chest or shoulders,
palms facing up.
• Lower back can start out flat or
in a normal arch. Keep your
knees and hips bent and your
feet flat on the floor.
Action
• Tighten your abs, and curl only
your torso, slowly moving your
ribs toward your hips. Move as
far as you can without moving
your hips or neck.
• Do not allow your lower back
to lose contact with the Bench
during this entire exercise.
• Slowly reverse the motion,
returning to the Start position
without relaxing your abs.
Seated (Resisted) Oblique Abdominal Crunch—Spinal Flexion/Rotation
Muscles worked:
START
FINISH
Rectus Abdominus and Obliques
Bench Position:
45o incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Do not lift your head or chin—your head
should follow the rib motion rather than
lead it. Maintain normal neck posture.
• Tighten your abs throughout the entire
exercise, relaxing only at the end of each
set.
• Move slowly to eliminate momentum.
• Allow exhalation up and inhalation down
without exaggerating breathing.
Start
Action
• Cross one arm over the opposite
shoulder and grasp a Handgrip.
Rest the hand on your shoulder
or chest, palm facing down.
• Lower back can start out flat or
in a normal arch. Keep your
knees and hips bent and your
feet flat on the floor.
• Tighten your abs on the side with
the active arm, focusing on the
side of your ribs to the front of
your pelvis on that side.
• Slowly move diagonally, rotating
torso away from the side holding
the Handgrip, ribs turned toward
the front of your pelvis.
• Crunch as deeply as you can,
keeping lower back on bench.
• Slowly reverse to the Start
position without resting.
63
Abdominal Exercises
Trunk Rotation
Muscles Worked:
START
FINISH
Rectus Abdominus, Obliques, and Serratus
Anterior
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, shoulders pinched,
abs tight, and a slight arch in your lower
back.
• This exercise must be performed correctly—failure to do so could result in
injury. Use only low weight Rods.
• Keep all motion in your torso.
• Move only as far as your muscles will take
you—do not use momentum to increase
your range of motion.
64
Start
Action
• Sit sideways on the Bench, one
side toward the Power Rod® unit.
• Grasp the Handgrip closest to
you with both hands.
• Raise both arms up near
shoulder level, hands extended
over the leg closest to the Power
Rod® unit.
• Keep your elbows slightly bent.
• Tighten your entire abdominal
area, and slowly rotate your rib
cage and arms away from the
Power Rod® unit 30-40o, as if
you were rotating with a rod
through the middle of your spine.
• Slowly reverse the motion,
returning to the Start position
without relaxing muscle tension.
Leg Exercises
Leg Extension
Muscles worked:
START
FINISH
Quadriceps
Bench Position:
Leg Extension Seat
Accessory:
None
Pulleys:
Leg Extension
Start
Action
• Sit on the Leg Extension Seat
with your knees near the pivot
point and the lower roller pads in
front of your shins.
• Adjust your thighs to hip width,
pointing your knee caps forward.
• Grasp the sides of the Seat to stabilize yourself.
• Sit up straight, chest lifted, abs
tight, and a slight arch in your
lower back.
• Tighten your quads.
• Slowly straighten your legs,
moving your feet forward then
upward until your legs are completely straight and your kneecaps
point toward the ceiling.
• Slowly reverse the motion,
returning to the Start position
without relaxing your quads.
Leg Extension:
Engaged
Success Tips
• Use slow, controlled motion—do not
“kick” into the extension.
• Do not let your knees rotate outward
during the exercise. Keep kneecaps
pointing up and straight forward.
Squat—Knee Extension, Hip Extension, Ankle Plantarflexion
Muscles Worked:
START
FINISH
Although the squat is often considered a
total body exercise, the glutes, adductors,
hamstrings, and quads are primary
movers, and the spinal erectors are key
to stabilization.
Bench Position:
Removed
Accessory:
Squat Bar with Squat Straps
Pulleys:
Base
Start
•
Remove the Bench, and straddle
the Seat Rail, facing away from the
Power Rod® unit.
Success Tips
•
•
Keep your knees pointed in the same
direction as your toes.
While keeping your back straight,
tighten your abs, and move to a
standing position.
•
Position the Squat Bar across your
shoulders. Maintain a grip on each
side of the Bar.
•
Keep your head and neck in line with your
trunk.
Action
•
Keep the pressure through the
middle of the arches in your feet.
•
•
Using control, slowly squat down
by sticking the hips out as the
knees start to bend. Keep the
chest up and back flat as the hips
continue to move backward.
Flatten your back, keep your chest
up, and position your feet in line
with the Cable/Pulley.
•
Never attempt to exercise with more
•
Place you feet wider than hip
width, and point your toes out-
•
65
Leg Exercises
Lying Leg Extension
Muscles worked:
START
FINISH
Quadriceps
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Start
Action
• Sit on the Bench, facing the
Power Rod® unit.
• Secure the Ankle Cuff around
the ball of one foot.
• Lie back on the Bench with your
head supported.
• Bend the active leg approximately 90o.
• Clasp your hands around the
active thigh behind the knee,
and brace the inactive leg on the
Bench or the floor.
• Slowly straighten your leg,
moving only your knee and lower
leg. Do not lock your knee.
• Slowly return to the Start position
without relaxing your quadriceps.
Success Tips
• Keep your chest lifted, spine aligned, abs
tight, and a very slight arch in your lower
back.
• Keep your upper thigh motionless
throughout this exercise.
Ankle Eversion
Muscles Worked:
START
FINISH
Peroneals
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Movement should occur only at your
ankle—keep the rest of your body motionless.
• Keep your abs tight, and do not lift your
hips or excessively arch your back.
• You should feel tension in the outside of
your calf throughout the entire motion.
66
Start
Action
• Sit on the Bench, with one side
toward the Power Rod® unit.
• Attach an Ankle Cuff around the
ball of your outside foot (farthest
from the Pulley).
• Straighten your cuffed leg, and sit
up straight.
• Allow your foot to rotate toward
the Power Rod® unit, keeping
tension in the cables.
• Slowly rotate your foot outward
away from Power Rod® unit.
• While maintaining tension, slowly
return to the Start position.
Leg Exercises
Ankle Inversion
Muscles Worked:
START
FINISH
Tibialis Anterior and Posterior
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Start
Action
• Sit on the Bench with one side
toward the Power Rod® unit.
• Attach an Ankle Cuff around the
ball of your inside foot (closest to
the Pulley).
• Straighten your cuffed leg, and sit
up straight.
• Allow your foot to rotate toward
the Power Rod® unit, keeping
tension in the cables.
• Slowly rotate your foot outward
away from Power Rod® unit.
• While maintaining tension, slowly
return to the Start position.
Success Tips
• Movement should occur only at your
ankle—keep the rest of your body motionless.
• Keep your abs tight, and do not lift your
hips or excessively arch your back.
• You should feel tension in the inside of
your calf throughout the entire motion.
Standing Hip Extension—(knee flexed)
Muscles worked:
START
FINISH
Gluteus Maximus
Bench Position:
Removed
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, spine aligned, abs
tight, and a very slight arch in your lower
back.
• Do not bend from your waist or lower
back.
Start
Action
• Stand to one side of the Seat
Rail, facing the Power Rod® unit.
• Secure the Ankle Cuff around
your outside ankle (farthest from
the Rail).
• Bend your outside leg approximately 90o.
• Bend forward 30-40o from your
hips (not your waist), and very
slightly bend the knee of your
supporting leg.
• Initiate the movement by tightening your glutes, and slowly
pivot your leg from your hip.
Move your entire leg backward to
a straight position.
• Slowly move your leg as far as
you can without allowing any
movement at the waist or lower
back.
• Slowly return to the Start
position.
67
Leg Exercises
Standing Hip Extension—(knee stabilized)
Muscles worked:
START
FINISH
Gluteus Maximus; Biceps Femoris;
Semimembranosus; Semitendinosus
Bench Position:
Removed
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Start
Success Tips
• Keep your chest lifted, spine aligned, abs
tight, and a very slight arch in your lower
back.
• Do not bend from your waist or lower
back.
• Keep your knee stabilized in the 90o angle
position.
• Stand to one side of the Seat
Rail, facing the Power Rod® unit.
• Secure the Ankle Cuff around
your outside ankle (farthest from
the rail).
• Bend forward 30-40o from your
hips (not your waist), and very
slightly bend the knee of your
supporting leg.
Action
• Initiate the movement by tightening your glutes, and slowly
pivot your leg from your hip.
Move your entire leg backward,
and then lift it slightly behind
you.
• Slowly move your leg as far as
you can without allowing any
movement at the waist, knee, or
lower back.
• Slowly return to the Start
position.
Standing Hip Abduction
Muscles Worked:
START
FINISH
Gluteus Maximus
Bench Position:
Removed
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Movement should occur only at your hip—
keep the rest of your body motionless.
• Keep your abs tight, and do not lift your
hips or excessively arch your back.
• You should feel tension in the outside of
your glutes throughout the entire motion.
68
Start
Action
• Stand to one side of the Seat
Rail, one side next to the Power
Rod® unit.
• Secure the Ankle Cuff around
your ankle farthest from the
Power Rod® unit. Keep your leg
straight but your knee loose.
• Adjust your position so that there
is some tension in the Cables at
the start of this exercise.
• Grasp the Upper Lat Tower to
stabilize your movement.
• Slowly move your leg with the
Ankle Cuff outward away from
the Power Rod® unit at a 30-45o
angle, keeping your hips and
spine motionless.
• Slowly return to the Start position
without relaxing tension in your
leg.
• Keep your hips level during
movement.
Leg Exercises
Seated Hip Adduction
Muscles Worked:
START
FINISH
Adductor Longus and Gluteus Medius
Bench Position:
Horizontal
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Start
Success Tips
• Do not cross your leg with the attached
Cuff in front of your stabilized leg.
• Keep your abs tight, and do not lift your
hips or excessively arch your back.
• Keep your spine straight and your
hips level—do not raise your hips during
motion.
• Use only a small range of motion.
Action
• Sit sideways on the Bench, and attach • Slowly allow your leg with the
an Ankle Cuff to your ankle closest to attached Cuff to move inward
the Power Rod® unit.
toward the center, as you face
forward, keeping your hips and
• Sit far enough from the Power Rod®
spine perfectly still.
unit to maintain tension in the cable
at the start of the exercise.
• Keeping your leg still, slowly
move it back to the Start position.
• Lift your cuffed leg in front of you at
a 45o angle from your trunk (toward
the Power Rod® unit)—do not lock
your knee.
• You may hold onto the Bench for
added stability.
Seated Hip Abduction
Muscles worked:
START
FINISH
Piriformis and Gluteus Maximus
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Keep your spine straight and your hips
level—do not raise your hips during the
motion.
• Use only a small range of motion.
• Keep your hips motionless throughout this
exercise.
Start
Action
• Sit sideways on the Bench, and
• Slowly allow your cuffed leg to
secure an Ankle Cuff to your ankle
move outward away from the
farthest from the Power Rod® unit.
Power Rod® unit, keeping your
hips and spine perfectly still.
• Sit far enough from the Power
Rod® unit to maintain tension in
• Keeping your leg still, slowly
move it back to the Start position.
the cable at the start of the exercise.
• Lift your cuffed leg in front of you
at a 45o angle from your trunk
(toward Power Rod® unit)—do not
lock your knee.
• You may hold onto the Bench for
added stability.
69
Leg Exercises
Standing Leg Kickback—Hip and Knee Extension
Muscles worked:
START
FINISH
Gluteus Maximus
Bench Position:
Removed
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, spine aligned, abs
tight, and a very slight arch in your lower
back.
• Do not bend from your waist or lower
back.
70
Start
Action
• Stand to one side of the Seat
Rail, facing the Power Rod® unit.
• Secure the Ankle Cuff around
your foot farthest from the Rail.
Bend this leg approximately 90o.
• Bend forward 30-40o from your
hips (not your waist), and very
slightly bend the knee of your
supporting leg.
• Grasp the Upper Lat Tower to
stabilize your movement.
• Extend your leg with the Ankle
Cuff attached backwards, straightening your knee.
• Slowly move your leg as far as
you can without allowing any
movement at your waist, knee, or
lower back.
• Slowly return to the Start
position.
Leg Exercises
Leg Press—Hip and Knee Extension
Muscles Worked:
START
FINISH
Quadriceps, Gluteus Maximus and
Adductor muscle groups
Bench Position:
Removed
Accessory:
Leg Press Belt
Pulleys:
Chest Bar
Start
Success Tips
• Generate the force for the leg press by
mentally directing your pushing/pressing
effort through the lower leg and squarely
into the frame of the machine. In other
words, push in the direction the calf bone
is pointing throughout the motion, rather
than just pushing your body backward.
This will decrease the shearing forces at
the knee.
• Keep your knees pointed in the same
direction as your feet. DO NOT let the
knees travel inward/closer during the
motion.
• Keep your spine in good posture.
• Straighten but do not “lock out” your
knees. Keep your quads tightened
throughout the entire motion.
• Do not use momentum. MOVE
SLOWLY! Do not “launch” yourself
when you straighten your knees.
Action
• Remove the bench and unlock the • Bend your knees and hips slowly
rowing seat.
allowing yourself to slide toward
thePower Rod® unit.
• Sit on the seat facing the Power
Rod® unit with the leg press belt
• Limit your slide to a position that
allows you to still maintain good
attached and adjusted. Support
spinal posture, with your chest
your feet on the upright pulley
lifted, abs tight and a slight arch
frame or foot rests as shown. The
in your lower back.
belt should be placed around the
pelvis, NOT the low back/spine.
• Slowly return to the starting position.
• Lift your chest, tighten your abs and
maintain a very slight arch in your
lower back.
• Slowly straighten your legs, but do
not lock your knees.
• You may rest your hands around
the sides of the belt, on the sides
of the seat, or you may fold your
arms across your chest, whichever
is more comfortable.
71
Leg Exercises
Prone Leg Curl—Knee Flexion
Muscles Worked:
FINISH
START
Hamstring muscle group (biceps femoris,
semimembranosus, semitendinosus) and
Gastrocnemius
Bench Position:
Leg Extension Seat
Accessory:
None
Pulleys:
Leg Extension
Leg Extension:
Engaged
Success Tips
• Make sure you straighten your legs under
control, do not allow your knees to hyperextend.
• Keep your chest lifted, abs tight and
maintain a very slight arch in your lower
back.
• Try to relax your calf and foot muscles.
72
Start
Action
• Lie face down on the bench
• Slowly bend your knees, upward
with your lower thighs on the leg
and then toward your hips
extension seat, the knees near the
without moving your spine and
pivot point and ankles under the
without your hips lifting from the
upper roller pads .
bench.
• Point your knees and feet straight
• Keeping the hamstrings tight,
down and tighten your inner thigh
slowly allow your legs to
muscles (as if squeezing your knees
straighten and return near the
together) to stabilize.
starting position. Do not fully
• Place your hands on the floor or
extend your legs.
grasp the rail or bench for stability.
• Place your forehead on the bench
or look to the side, but do not look
up, hyper-extending your neck.
• Tighten your abs to prevent spinal
motion and very slightly lift your
knees (approximately 1 inch),
placing the pressure on your
thighs.
Muscle Chart
Sternocleidomastoid
Trapezius
Pectoralis Major
Anterior Deltoid
Medial Deltoid
Biceps
Brachialis
External
Obliques
Serratus Anterior
Rectus Abdominus
Posterior Deltoid
Infraspinatus
Teres Major
Flexor Digitorum
Superficials
Triceps
Latissimus
Dorsi
Brachioradialis
Pronator Teres
Flexor Carpi
Radialis
Gluteus
Medius
Tensor
Fasciae
Latae
Gluteus
Maximus
Iliopsoas
Adductor
Magnus
Pectineus
Adductor Longus
Rectus Femoris
Iliotibial Tract
Vastus Lateralis
Gracilis
Vastus Medialis
Biceps
Femoris
Semitendinosus
Semimembranosus
Sartorius
Peroneus Longus
Gastrocnemius
Extensor Digitorum
Longus
Soleus
Tibialis Anterior
73
US Warranty Information
)FYOUPURCHASEDTHISPRODUCTOUTSIDEOFTHE53
PLEASESEETHEENCLOSED7ARRANTY)NFORMATIONSHEETFOR
WARRANTYINFORMATIONFORYOURSPECIFICLOCATION
7EEK3ATISFACTION'UARANTEE
We want you to know that the Bowflex Sport® home gym is
a superior product. Your satisfaction is guaranteed. If, for any
reason, you are not 100% satisfied with your Bowflex Sport®
home gym , please follow the instructions below to return
your merchandise and receive a refund of the purchase price,
less shipping and handling.
1. Call a Nautilus Representative at 1-800-NAUTILUS (6288458) or write to Bowflex® at 16400 SE Nautilus Drive,
Vancouver, WA 98683 for a Return Authorization Number.
Return Authorization will be granted if:
a. You purchased your Bowflex Sport® home gym
directly from Nautilus, Inc.; and
b. You are calling within 6 weeks of the delivery date of
your merchandise.
Returns should be shipped to the address given to you by a
Nautilus Representative.
2. All returned merchandise must be properly packaged in
the original boxes and in good condition.
./4%9OUARERESPONSIBLEFORRETURN
SHIPPINGANDFORANYDAMAGEORLOSSTO
MERCHANDISETHATOCCURSDURINGRETURN
SHIPMENT7EHIGHLYRECOMMENDTHATYOU
INSUREYOURSHIPMENT
3. Please mark all boxes clearly with:
• Return Authorization Number • Your Name
• Your Address • Your Phone Number
Boxes without this information clearly marked on the
outside may be refused.
4. Please make copies of your original invoice and put one
in each box of merchandise. Your shipment must be
received within two weeks from the date the Nautilus
Representative issued you your Return Authorization
Number.
Refunds may be denied or delayed if these instructions are
not completely followed. Satisfaction Guarantee applies
only to merchandise purchased by consumers directly from
Nautilus, Inc., and does not apply to sales made by dealers or
distributors.
7HAT$OES4HIS7ARRANTY#OVER
Nautilus, Inc. warrants to the original purchaser of the
Bowflex Sport ® home gym that the Bowflex Sport ® home
gym is free from defects in materials and workmanship, when
used for the purpose intended, under normal conditions. This
warranty is extended only to the original purchaser and is not
transferable or applicable to any other person.
74
(OW,ONG$OES7ARRANTY
#OVERAGE,AST
2ESIDENTIAL5 Years on machine, No-Time-Limit Warranty on
individual Power Rod® resistance rods
#OMMERCIALThis warranty is void if Bowflex Sport ® home
gym is used in a Commercial Environment
This warranty covers all defects in material or workmanship
of the Bowflex Sport ® home gym. Warranties do not cover
commercial or institutional use or misuse and abuse by
the consumer. To make this warranty effective, you must
completely fill out the Bowflex Sport ® home gym Warranty
Registration Card within 30 days of purchase and return it to
the address on the Warranty Registration Card.
7ARRANTY$OES.OT#OVER
• A Bowflex Sport ® home gym purchased for commercial
or institutional use.
• Damage due to use by persons who weigh more than 300
pounds (136 kg).
• Damage due to abuse, accident, failure to follow
instructions or warnings in the Owner’s Manual, misuse,
mishandling, accident or Acts of God (such as floods,
tornadoes, power surges, etc.).
• Damage due to normal wear and tear.
7HAT.AUTILUS7ILL$O
During your Warranty Coverage Period, Nautilus, Inc. will
repair any Bowflex Sport ® home gym that proves to be
defective in materials or workmanship. In the event repair is
not possible, Nautilus, Inc. will either replace your Bowflex
Sport ® home gym or refund your purchase price, less
shipping and handling. Nautilus, Inc. reserves the right to
substitute material of equal or better quality if identical
materials are not available at the time of service under this
Warranty. The replacement of the product under the terms of
the Warranty in no way extends the Warranty period.
3ERVICE3UPPORT
Call to speak to a Nautilus Representative at 1-800NAUTILUS (628-8458) or write to Nautilus, Inc. at 16400 SE
Nautilus Dr., Vancouver, Washington USA 98683. You may
need to return the defective part, at your expense, to the
address given to you by a Nautilus Representative. Always
include an explanation of the problem. Adequate protective
packaging of the defective parts or unit and cost of shipping
are your responsibility.
The repaired part or unit will be returned to you at the
company’s expense.
(OW3TATE,AW!PPLIES
This warranty gives you specific legal rights, and you may
also have other rights, which vary from state to state.
Bowflex Sport Home Gym Warranty Registration Card
®
IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE
PLEASE PRINT CLEARLY – THANK YOU
Mr.
2. Mrs.
3. Ms.
4.
Miss
Customer ID from Invoice
Name:
Address:
Apt. #:
City:
State:
Phone number:
(
)
-
Zip:
EXT.
E-Mail address:
Is this your primary address?
Yes
No
Place of purchase:
Date of purchase:
D D
M M
Purchaser date of birth:
D D
M M
Gender:
Male
Marital status:
Y Y
Female
Married
Single
Including yourself, total number of people living in your household: (Examples: 01, 02, 03 …)
Would you like to receive additional information on healthy lifestyle products?
Yes
No
Which best describes your family income: (US dollar figures)
Under $15,000
$25,000 – $34,999
$15,000 – $24,999
$50,000 – $74,999
$35,000 – $49,999
$75,000 – $99,999
$100,000 – $149,999
Over $150,000
What other types of exercise equipment do you own?
Did you receive this item as a gift?
Yes
No
Name of original purchaser:
Original purchaser customer ID number:
Thanks for filling out this questionnaire. Your answers are important to us. Please check here if you would prefer
not to obtain information on new and interesting opportunities from other exciting companies.
Ú.AUTILUS)NC!LL2IGHTS2ESERVED3%.AUTILUS$R6ANCOUVER7ASHINGTON53!"OWFLEX3PORT0OWER2ODANDTHE"OWFLEXAND.AUTILUSLOGOSAREEITHERREGISTERED
TRADEMARKSORTRADEMARKSOF.AUTILUS)NC
7HAT)S#OVERED
commercial or institutional use.
Nautilus, Inc. warrants to the original purchaser
of the Bowflex Sport® home gym that the
Bowflex Sport® home gym is free from defects
in materials or workmanship, with the exceptions
stated below. This warranty is not transferable or
applicable to any person other than the original
purchaser and is only applicable for products
sold and used in the United States or Canada
or Mexico. Tampering with the unit will void the
warranty.
"OWFLEX3PORT® (OME'YM
• 5 years on machine
• No-Time-Limit Warranty on individual Power
Rod® resistance rods
7ARRANTIES$O.OT#OVER
• Damage due to use by persons who weigh
more than 300 pounds (136 kg).
• Damage due to abuse, accident, failure to
follow instructions or warnings in the Owner’s
Manual, misuse, mishandling, accident or Acts
of God (such as floods or power surges).
• Damage due to normal wear and tear.
7HAT7E7ILL$O
During your Warranty Coverage Period, Nautilus,
Inc. will repair any Bowflex Sport® home
gym that proves to be defective in materials or
workmanship. In the event repair is not possible,
Nautilus, Inc. will either replace your Bowflex
Sport® home gym or refund your purchase price,
less shipping and handling.
3ERVICE3UPPORT
Call to speak to a Nautilus Representative at 1800-NAUTILUS (628-8458) or write to Bowflex
Sport® home gym at 16400 SE Nautilus Drive,
Vancouver, WA 98683. You may need to return the
defective part, at your expense, to the address
given to you by a Nautilus Representative. Always
include an explanation of the problem. Adequate
protective packaging of the defective parts or unit
and cost of shipping are your responsibility.
The repaired part or unit will be returned to you at
the company’s expense.
(OW3TATE,AW!PPLIES
This warranty gives you specific legal rights, and
you may also have other rights which vary from
state to state.
• A Bowflex Sport® home gym purchased for
Please fold over and tape before mailing
Please fold over and tape before mailing
Place
Stamp
Here
"OWFLEX3PORT§(OME'YM
3%.AUTILUS$R
6ANCOUVER7ASHINGTON53!
IMPORTANT CONTACT NUMBERS
If you need assistance, please have both the serial number of your machine and the date of purchase available when you contact the
appropriate Nautilus office listed below.
OFFICES IN THE UNITED STATES:
INTERNATIONAL OFFICES:
E-mail: [email protected]
For technical assistance and a list of distributors in your area,
please call or fax one of the following numbers.
• NAUTILUS INNOVATION CENTER
Nautilus, Inc.
1886 Prairie Way
Louisville, Colorado, USA 80027
Phone: 800-NAUTILUS (800-628-8458)
Fax: 800-898-9410
• TECHNICAL/CUSTOMER SERVICE
Nautilus, Inc.
World Headquarters
16400 SE Nautilus Drive
Vancouver, Washington, USA 98683
Phone: 800-NAUTILUS (800-628-8458)
Fax: 877-686-6466
• CORPORATE HEADQUARTERS
Nautilus, Inc.
World Headquarters
16400 SE Nautilus Drive
Vancouver, Washington, USA 98683
Phone: 800-NAUTILUS (800-628-8458)
• INTERNATIONAL CUSTOMER SERVICE:
Nautilus International S.A.
Rue Jean Prouvé 6
1762 Givisiez / Switzerland
Tel: + 41-26-460-77-77
Fax: + 41-26-460-77-70
Email: [email protected]
INTERNATIONAL OFFICES:
• SWITZERLAND OFFICE
Nautilus Switzerland S.A.
Tel: + 41-26-460-77-66
Fax: + 41-26-460-77-60
• GERMANY and AUSTRIA OFFICE
Nautilus GmbH
Tel: +49-2204-610-27
Fax: +49-2204-628-90
• ITALY OFFICE
Nautilus Italy s.r.l.
Tel: +39-031-51-10-86
Fax: +39-031-34-24-97
• UNITED KINGDOM OFFICE
Nautilus UK Ltd.
Tel: +44-1908-267-345
Fax: +44-1908-267-346
• CHINA OFFICE
Nautilus Representative Office
Tel: +86-21-523-707-00
Fax: +86-21-523-707-09
This manual is written and designed
by industry professionals. If you have
any questions regarding your Bowflex
Sport® Home Gym or any instructions
found in this manual, please call 1800-NAUTILUS
(628-8458) for assistance.
Ú.AUTILUS)NC!LLRIGHTSRESERVED3%.AUTILUS$R6ANCOUVER7ASHINGTON53!
"OWFLEX3PORT0OWER2ODANDTHE"OWFLEXAND.AUTILUSLOGOSAREEITHERREGISTEREDTRADEMARKSORTRADEMARKSOF.AUTILUS)NC
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