Bowflex ULTIMATE 2 Owner`s manual

Bowflex ULTIMATE 2 Owner`s manual
Special Edition Includes:
Dr. Ellington Darden’s
Six Week Fast Fat Loss –
Body Leanness Program
The Bowflex Ultimate 2
Owner’s Manual
and Fitness Guide
®
(Shown with optional accessories)
www.bowflex.com
000-4302-091530.D
i
Owner’s Manual and Fitness Guide Table of Contents
Safety Precautions . . . . . . . . . . . . . . . . . . . . 1
Get To Know Your Bowflex Ultimate® 2 . . . . . . . . 2
Using Your Bowflex Ultimate® 2 . . . . . . . . . . . . 3
About Your Bowflex Ultimate® 2 Attachments . . . . . 7
Defining Your Goals . . . . . . . . . . . . . . . . . . . 13
Exercising Properly . . . . . . . . . . . . . . . . . . . . 15
The Workouts . . . . . . . . . . . . . . . . . . . . . . . 16
Chest Exercises
Bench Press . . . . . . . . . . . . . . . . . . . . . . 22
Chest Fly . . . . . . . . . . . . . . . . . . . . . . . . 22
Decline Bench Press . . . . . . . . . . . . . . . . . . 23
Incline Bench Press . . . . . . . . . . . . . . . . . . 23
Resisted Punch . . . . . . . . . . . . . . . . . . . . . 24
Lying Cable Crossover . . . . . . . . . . . . . . . . . 24
Decline Chest Fly . . . . . . . . . . . . . . . . . . . 25
Shoulder Exercises
Rear Deltoid Rows . . . . . . . . . . . . . . . . . . . 26
Standing Lateral Shoulder Raise . . . . . . . . . . . 26
Seated Shoulder Press . . . . . . . . . . . . . . . . 27
Front Shoulder Raise . . . . . . . . . . . . . . . . . 27
Shoulder Extension . . . . . . . . . . . . . . . . . . 28
Shoulder Shrug . . . . . . . . . . . . . . . . . . . . 28
Scapular Protraction . . . . . . . . . . . . . . . . . . 29
Scapular Depression . . . . . . . . . . . . . . . . . 29
Lying Front Shoulder Raise . . . . . . . . . . . . . . 30
Reverse Fly . . . . . . . . . . . . . . . . . . . . . . . 30
Seated Lateral Shoulder Raise . . . . . . . . . . . . 31
Scapular Retraction . . . . . . . . . . . . . . . . . . 31
Rotator Cuff External Rotation . . . . . . . . . . . . 32
Rotator Cuff Internal Rotation . . . . . . . . . . . . 32
Stiff Arm Pulldown . . . . . . . . . . . . . . . . . . 33
Back Exercises
Lying Lat Pulldowns . . . . . . . . . . . . . . . . . . 34
Low Back Extension . . . . . . . . . . . . . . . . . . 34
Wide Pulldowns . . . . . . . . . . . . . . . . . . . . 35
Narrow Pulldowns with Hand Grips . . . . . . . . . 35
Seated Lat Rows . . . . . . . . . . . . . . . . . . . . 36
Reverse Grip Pulldowns . . . . . . . . . . . . . . . . 36
Standing Lat Row . . . . . . . . . . . . . . . . . . . 37
Wide Pulldowns with Grip . . . . . . . . . . . . . . 37
Arm Exercises
Triceps Pushdown . . . . . . . . . . . . . . . . . . . 38
French Press . . . . . . . . . . . . . . . . . . . . . . 38
Arm Exercises (continued)
Lying 45° Triceps Extension . . . . . . . . . . . . . . 39
Cross Triceps Extension . . . . . . . . . . . . . . . . 39
Standing Biceps Curl . . . . . . . . . . . . . . . . . 40
Seated Biceps Curl . . . . . . . . . . . . . . . . . . . 40
Preacher Curl . . . . . . . . . . . . . . . . . . . . . . 41
Reverse Tricep Pushdown . . . . . . . . . . . . . . . 41
Standing Biceps Curl with Pulleys . . . . . . . . . . 42
Tricep Kickback . . . . . . . . . . . . . . . . . . . . 42
Lying Biceps Curl . . . . . . . . . . . . . . . . . . . 43
Seated Wrist Extension . . . . . . . . . . . . . . . . 43
Standing Wrist Curl . . . . . . . . . . . . . . . . . . 44
Reverse Curl . . . . . . . . . . . . . . . . . . . . . . 44
Seated Wrist Curl . . . . . . . . . . . . . . . . . . . 45
Standing Wrist Extension . . . . . . . . . . . . . . . 45
“Rope” Pushdowns . . . . . . . . . . . . . . . . . . 46
Resisted Dip . . . . . . . . . . . . . . . . . . . . . . 46
Abdominal Exercise
Reverse Crunch . . . . . . . . . . . . . . . . . . . . 47
Resisted Reverse Crunch . . . . . . . . . . . . . . . 47
Seated (Resisted) Abdominal Crunch . . . . . . . . 48
Seated (Resisted) Oblique Abdominal Crunch . . . 48
Ab Crunch using optional Ab Crunch Attachment . 49
Trunk Rotation . . . . . . . . . . . . . . . . . . . . . 49
Leg Exercises
Leg Extension . . . . . . . . . . . . . . . . . . . . . 50
Lying Leg Extension . . . . . . . . . . . . . . . . . . 50
Squat using Squat Attachment . . . . . . . . . . . . 51
Lunge . . . . . . . . . . . . . . . . . . . . . . . . . . 51
Ankle Eversion . . . . . . . . . . . . . . . . . . . . . 52
Ankle Inversion . . . . . . . . . . . . . . . . . . . . 52
Standing Hip Extension . . . . . . . . . . . . . . . . 53
Standing Hip Abduction . . . . . . . . . . . . . . . . 53
Seated Hip Adduction . . . . . . . . . . . . . . . . . 53
Seated Hip Abduction . . . . . . . . . . . . . . . . . 54
Standing Leg Kickback . . . . . . . . . . . . . . . . 55
Seated Calf Press . . . . . . . . . . . . . . . . . . . 55
Dorsi Flexion . . . . . . . . . . . . . . . . . . . . . . 56
Leg Press . . . . . . . . . . . . . . . . . . . . . . . . 56
Standing Calf Press . . . . . . . . . . . . . . . . . . 57
Standing Hip Flexion . . . . . . . . . . . . . . . . . 57
Wide Squat . . . . . . . . . . . . . . . . . . . . . . . 58
Leg Curl Knee Flexion . . . . . . . . . . . . . . . . . 59
Muscle Chart . . . . . . . . . . . . . . . . . . . . . . . 60
The Bowflex® Body Leanness Program
By Ellington Darden, Ph.D. . . . . . . . . . . . . . . 61
Bowflex Ultimate® 2 Warranty . . . . . . . . . . . . . 81
Bowflex Ultimate™ 2 Warranty Card . . . . . . . . . . 83
Safety Precautions
•
Always read and follow the Warning and Safety
labels attached to your Bowflex Ultimate® 2.
Do not remove these labels. If you need
replacement labels, please call a Nautilus®
Representative at (800) 605-3369.
•
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
Ultimate® 2 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® units that came with
your Bowflex Ultimate® 2.
•
Set up and use your Bowflex Ultimate® 2 on a
hard, level surface.
•
Do not wear any loose or dangling clothing or
jewelry while using the Bowflex Ultimate® 2.
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 ­lightheadedness, dizziness, or shortness of breath
while exercising, stop the exercise and consult
your physician.
1
•
This machine is meant for individual consumer
use only, and is not meant for use by
institutions.
•
Maximum user weight for the Bowflex
Ultimate® 2 is 300 pounds (136 kg). For your
safety, do not use or allow others to use the
Bowflex Ultimate® 2 if they weigh in excess of
300 pounds (136 kg).
•
Allow a workout area of at least 8’4” x 6’6” (2.6
m x 2 m) of free space for safe operation of the
Bowflex Ultimate® 2.
•
Keep your body weight centered on the
machine, seat, or base frame platform while
exercising.
•
When using the Bowflex Ultimate® 2 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® units
when exercising and make certain that observers
also stand clear of the Bowflex Ultimate® 2 when
the Power Rod® units are in use.
•
Never move or adjust the seat while sitting on it.
Never stand on the seat.
•
When hooking up Power Rod® units 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® units 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.
•
All exercises in this manual are based on the
calibrated resistance and capacity levels of
the Bowflex Ultimate® 2. Exercises
not in this manual are not recommended by
the manufacturer.
•
Never attempt to exercise while the seat rail is
in the folded position unless you are specifically
instructed to do so.
2
Get to Know Your Bowflex Ultimate® 2
Please take your time to read through the
entire manual and follow it carefully before
attempting to use your Bowflex Ultimate® 2.
Also locate and read all warning labels that
are posted on the machine. It’s important to
understand how to properly perform each
­exercise before you do so using Power Rod®
Resistance.
Squat
Attachment
Preacher Curl
Attachment
Ab Curl
Attachment
(optional)
Bowflex Ultimate® 2 Parts Reference Guide
Lat Bar Rests
Vertical Main Frame
Lat Bar
Rod Hook
Cable
Bench
Adjustable
Pulley System
Preacher Curl
Attachment
Pulley Frame
Rod Box
Seat
Pulley
Hand Grip/
Ankle Cuff
Leg Extension/
Leg Curl Attachment
Spring Lock
Seat Pin
Seat Rail
Standing/Squat Platform
3
Using Your Bowflex Ultimate 2
®
Power Rod® Resistance
The Power Rod® units 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”.
Hooking up the closest rod first prevents rods
from crossing over the top of
one another.
Safety
When hooking the Power
Rod® units 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® units from the
cables.
Adjusting And
Understanding
The Resistance
The Bowflex Ultimate® 2
comes with 310 lb. (140 kg)
of ­nominal resistance {one
pair of 5 lb. (2.25 kg) rods,
two pairs of 10 lb. (4.5 kg)
rods, one pair of 30 lb. (13.5
kg) rods, and two pairs of
50 lb. (22.5 kg) rods}. If you
upgraded to a 410 lb. (185
kg) capacity, you will have
an ­additional pair of 50 lb. (22.5 kg) Power Rod®
units.
Note: The actual resistance supplied by the
rods can vary because of
environmental conditions,
such as temperature or
humidity.
Hooking The Power Rod®
Units 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.
When You Are Not
Using Your
Bowflex Ultimate® 2
Disconnect the
cables from the
Power Rod® units
when your are not
using your Bowflex Ultimate® 2. 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.
To upgrade to 410 pounds
(185 kg) of Power Rod®
Resistance please
call 1-800-663-6315
4
Using Your Bowflex Ultimate® 2
Folding & Moving Your Bowflex Ultimate® 2
Folding and ­moving your Bowflex
Ultimate® 2 is easy. Follow the simple
steps below to fold your Bowflex
Ultimate® 2. Once it’s ­folded,
simply roll it away.
1. Remove all attachments and
the bench from the machine.
2. Lock the sliding seat in the
forward locked position.
3. Lift the seat rail (toward the
Power Rod® units) and lock it
in the upright position using
the rail securing device.
4. Fold the rail support
leg down.
5. Squeeze the platform
release handle and lift the
platform (toward the Power Rod® units) until
it locks in the upright position.
Maintenance & Care of Your Bowflex Ultimate® 2
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 Ultimate® 2, please call our Customer Service
Department at 1-800-605-3369 or by mail at: 16400 SE Nautilus Drive, Vancouver, WA 98683.
Unfolding Your Bowflex Ultimate® 2
To fold or unfold the Bowflex Ultimate® 2 simply
grasp the metal bar and plastic handle and squeeze
them together to retract the locking pins. When
folding the Front Base, release the plastic handle
when the base is vertical and make sure it locks
securely into place.
With use, the cables can stretch and the locking
pins may not engage. If you experience problems
with getting pins to lock into place when folding
or unfolding the machine, refer to your assembly
manual for instructions on how to adjust the the
cables.
Using Your Bowflex Ultimate 2
®
The Workout Bench
Your Bowflex Ultimate® 2 home gym has four
different bench ­positions. To adjust the bench,
simply locate the spring lock pin on the side of the
seat. Pull out pin to release seat, then slide it to the
desired position. Pull out pin, give it half a turn, and
release to place it in a “free sliding” position for
exercises such as rowing.
Quick Release Bench: The long portion of your
bench attaches to and releases from the seat
portion very easily. To attach it, simply insert the
half hinge on the end of the bench into the half
hinge on the seat. For standing exercises, simply
remove the bench by lifting up on the long portion
and pulling away from the seat.
Flat Position:
Along the side
of the seat rail
there are three
holes for the
spring lock seat
pin. Pull out
on the pin and
Using the Bowflex Ultimate® 2
Hand Grips
The Bowflex Ultimate® 2
hand grips can be used
as regular grips, hand
cuffs or ankle cuffs.
5
slide the entire bench forward until the spring lock
seat pin locks into a hole. With the bench in the flat
position, there are two possible holes for the spring
lock pin to lock into, one
forward and one back.
Incline Position: Start
with the bench flat in the
furthest position away
from the Power Rod® units.
Pull out on the spring
lock seat pin and lift the
long bench pad up. Slide
forward until the pin locks
into the farthest forward
hole. Rest the bench’s incline support bracket on the
base of the Power Rod® units.
“Free Sliding”
Position:
Remove the
long ­bench
pad. Pull out
on the spring
lock seat pin,
Regular Grip: Grasp the handle
and cuff together to form a grip
without inserting your hand
through the cuff portion. Most of
the ­exercises you ­perform utilize
this grip.
Hand Cuff Grip: 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.
Ankle Cuff Grip: The cuff
opening can be made larger to
accommodate the ankle. Simply
insert your hand in the cuff and
slide it away from the handle.
Insert your foot or ankle and
tighten the grip by sliding the
handle back toward the cuff.
Grips manufactured under license agreement with Hands-On Sports & Gym Accessories, Inc. Patent #4756527
6
Using Your Bowflex Ultimate® 2
Using the Bowflex­Ultimate® 2 Leg Press Belt
The Leg Press Belt is used
exclusively for the Leg Press and
the Calf Raise exercises.
• With the Bowflex Ultimate® 2
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.
• Place hands on vertical
main frame
push yourself back
while placing feet,
one at a time, onto
the pulley frame.
and
• Grasp belt
near where
it’s attached to
the cables and
begin to press
back.
• Attach the rod cables to the
D-rings on the Leg Press Belt so
that the belt is taut.
Using the Bowflex Ultimate® 2 Adjustable Pulley System
Using the Bowflex Ultimate® 2 adjustable pulley
system is as easy as pulling a pin and expanding
the pulley out.
Pulley knobs are spring-loaded and are located on
the back of the adjustable pulley system. To extend
the pulley, simply twist the knob a couple of turns
to the left, then pull out. Next, pull the adjustable
sleeve out away from the machine until it clicks into
the extended position. Then, tighten the knob to
lock the adjustable pulley into position.
The adjustable pulley system was designed to
change the angle of
resistance to increase
the effectiveness of
many upper body
exercises.
Use the pulley system
in either the wide
or narrow pulley
position. We’ve
included a guide
in each exercise so you can use the pulley at the
correct position.
To avoid injury, do not attempt to use the pulley
in the wide position when the manual indicates to
perform the exercise in the narrow pulley position.
Make certain the
adjustable pulley system
is locked and secure
before adding any
Power Rod® resistance
to the pulley.
Exercises in the wide
position may require a
lighter weight than those
in the narrow position.
The Bowflex Ultimate® 2
adjustable pulley system
allows you to work the same
muscles from different
angles, depending on the
width of the pulley angle.
7
About Your Bowflex Ultimate 2 Attachments
®
Using the Bowflex Ultimate® 2 Leg Extension/Leg Curl Attachment
The Bowflex Ultimate® 2 leg extension/leg curl
attachment is a gym-quality attachment that helps
you develop strong, muscular legs.
To set up for leg curls, simply remove the quick
release bench and place it onto the hinge of the leg
extension/leg curl seat.
With all Power Rod® resistance off and with the bench
in the incline position, move the attachment
to the end of the sliding seat rail and
use the spring lock seat pin to lock it
into position. Next, place the hooks
on the Leg Extension attachment over
the posts on the Seat Rail support
and press firmly down into
position. Now, hook the cables
to the hooks at the bottom of
the Leg extension attachment.
The leg extension/leg curl attachment has five
possible angles of adjustment. To rotate the arm, pull
down on the plastic handle (located just under the
pivot point), rotate the arm up or down, and release
the handle to lock the arm in your preferred position.
Safety:
• Make sure the attachment is completely seated on
the posts and the sliding seat is locked in position
before sitting on it or adding weight to the cables.
To do a seated leg extension,
place the hooks on the Leg
Extension seat attachment
over the posts at the top of the
Leg Extension and place the cross brace on the seat
frame in the bracket behind the sliding seat.
Using a snap hook, attach the loops at the end of the
leg attachment cables to the rod cables. Once this
is accomplished, you are ready to add Power Rod®
resistance to the attachment.
1) Hook the Leg
Extension to the
Seat Rail Support
2) Hook the Leg
Extension Seat to
the Leg Extension
3) Place the Bench
on the Seat Rail
The Bowflex Ultimate® 2 Preacher Curl Attachment
This attachment is specifically designed to give added
support for working the biceps. The attachment is
mounted on the rear of the machine and serves to
stabilize the arms to create a more effective exercise.
To use the preacher curl attachment, first remove any
Power Rod® resistance.
Slide the seat all the way to the end of the seat rail and
use the spring lock seat pin to lock it into position. Next,
place the hooks on the leg extension attachment over
the posts on the seat rail support and press firmly down
into position. Now, place the hooks on the preacher curl
attachment over the posts at the top of the leg extension
and press firmly into position. Hook the two cables to the
hooks at the bottom of the leg extension attachment. Use
a snap hook to attach a curl bar to the strap between the
roller pads.
The leg extension/leg curl attachment has five possible
angles of adjustment. To rotate the arm, pull down on the
plastic handle (located just under the pivot point), rotate
the arm up or down, and release the handle to lock the
arm in your preferred position.
Safety
• Make sure the attachments are completely seated on the
posts and the sliding seat is locked in position before
sitting on it or adding weight to the cables.
• Before using the
attachment make
sure all fasteners
are in place and
tightened.
• Always check
fasteners, snap
hooks, cables and
pulleys before
each workout to
ensure proper
functioning.
1) Hook the Leg
Extension to the
Seat Rail Support
2) Hook the
Preacher Curl
to the Leg
Extension
8
About Your Bowflex Ultimate® 2 Attachments
Using the Bowflex­Ultimate® 2 Squat Attachment
WARNING Failure to secure the Seat Rail Securing Device into the seat rail may cause injury.
Figure 1
It is important to lock the Seat Rail Securing Device into the Seat
Rail before performing the following exercises:
•
•
•
•
•
•
Standing Lat Row
Standing Biceps Curl (with pulleys)
Squat
Lunge
Standing Calf Press
Wide Squat
Part A
Lock the Seat Rail Securing Device
Figure 2
Step 1: Remove the Seat Back
Step 2: Lock the Sliding Seat
2-1Make sure that the sliding seat lock handle is in the locked
position (Figure 1).
Step 3: Lift the Seat Rail
3-1Bend at the knees and grab the Seat Rail with one hand and
the locked Sliding Seat with your other hand (Figure 2).
3-2Use your legs to lift the Seat Rail (Figure 3).
3-3 With both hands, push the Seat Rail all the way up until the
locked Sliding Seat is touching the mast of the machine
(Figure 4).
Figure 3
(Part A continued on page 2)
Figure 4
About Your Bowflex Ultimate 2 Attachments
®
Part A (continued)
Lock the Seat Rail Securing Device
Step 4: Secure the Seat Rail Securing Device
4-1Insert the Seat Rail Securing Device into the hole in the
Seat Rail until it clicks (Figures 5, 6, 7).
Step 5: Make sure that the Seat Rail is secured.
5-1Stand to the side of the machine base and Seat Rail.
WARNING Do not stand on the base below the Seat Rail
when you pull on it. This may cause injury.
5-2Pull down on the Seat Rail to make sure that the Seat Rail
Securing Device is secured (Figure 8).
Figure 5
Seat Rail
Securing
Device
Seat Rail
Figure 6
Figure 7
Figure 8
9
10
About Your Bowflex Ultimate® 2 Attachments
Using the Bowflex­Ultimate® 2 Squat Attachment
Safety
Part B
Attach the Squat Frame
Make sure the Seat Rail Securing Device locks
securely into the seat rail. Hook the lower hooks on
the squat attachment onto the lower posts on the
sliding seat frame, then rotate the squat frame up
until it locks into position.
Before attaching the cables you must position the
squat attachment into the lowest position on the
seat rail. To do this, pull the spring lock seat pin out
to the unlocked position and pull out on the release
handle and rotate it forward to allow the squat
attachment to slide along the seat rail. Now push
up slightly on the squat attachment to release the
safety lock and slide the squat attachment down to
the lowest position. Pull out on the release handle
and rotate it back to the locked position. Finally,
slide the squat attachment up until it locks into the
lowest hole on the bottom of the seat rail. Now you
can extend the cables from the sliding pulleys on
the chest bar to the hooks on the sides of the squat
attachment and add Power Rod® resistance.
• Always wear shoes
with non-skid
soles when
using the low
pulley/squat attachment.
• Always adjust cable travel and
tension of the squat harness in
such a manner that it will not
cause a hazard.
• Always check fasteners, snap
hooks, cables and pulleys before
each workout to ensure proper
functioning.
Use the squat attachment by squatting under the
handlebars with the shoulder pads resting on your
shoulders. Now pull out on the release handle and
rotate it forward to allow the squat to slide freely
along the seat rail.
1) Hook the Squat Attachment
to the Sliding Seat
2) Fold Squat Attachment up.
Squat Attachment will
lock into place
3) Attach the cables
4) Unlock the Seat Pin
About Your Bowflex Ultimate 2 Attachments
®
Part C
Release the Seat Rail Securing Device
Step 1: Secure the Seat Rail Securing Device
1-1With your inside foot on the machine base, hold the Seat
Rail with one hand and push your shoulder into it lightly
(Figure 9).
1-2Continue to hold the Seat Rail with one hand and your
shoulder. Use your free hand to unlock the Seat Rail
Securing Device (Figures 9 and 10) until it releases (Figure
11).
Step 2: Lower the Seat Rail
Figure 9
2-1When the Seat Rail Securing Device releases use both
hands to hold onto the Seat Rail (Figure 12).
2-2Use both hands to carefully lower the seat down
into the horizontal position (Figure 13).
WARNING Do not stand on the base below the Seat Rail
when you lower it. This may cause injury.
Figure 10
WARNING Always use both hands to lift and lower the Seat
Rail. Bend at the knees when lifting or setting down the Seat Rail. Failure to use proper lifting techniques may cause injury.
Figure 11
Figure 12
Figure 13
11
12
About Your Bowflex Ultimate® 2 Attachments
The Bowflex Ultimate® 2 Ab Crunch Attachment (optional)
To use the ab crunch attachment, slide the seat all the
way to the end of the seat rail and use the spring lock
seat pin to lock it into position. Next, place the hooks
on the ab crunch attachment over the posts on the
seat rail support and press firmly down into position.
Finally, hook the cables to the hooks at the bottom of
1) Hook the Ab Crunch to the
Seat Rail Support
Safety
• Make sure the attachment is completely seated on
the posts and the sliding seat is locked in position
before adding weight to the cables.
• Always check fasteners, snap
hooks, cables and pulleys
before each workout to
ensure proper
functioning.
2) Push firmly into place
the ab crunch cable.
The Bowflex® DVD Player (optional)
The optional DVD player provides entertainment
during your workout.
To install the DVD player, remove the rubber cover
from the fact plate and insert the DVD bracket into
the slots on the face plate. You can position the
DVD player in three different viewing angles by
using the different positioning slots in the DVD
bracket.
To order the Bowflex™
DVD Player please
call 1-800-663-6315
Defining Your Goals
13
Your body will do what you train it to do. That’s why it’s important to define your goals and focus on those
goals. Here are some fitness components that will help you define your goals and choose your fitness
program.
Muscle Strength is the maximum force you can
Then practice the skill ­associated with your sport,
exert against resistance at one time. Your muscle
learning to apply this newly achieved power.
strength comes into play when you pick up a
Body Composition is the ratio of fat weight (fat) to
heavy bag of groceries or lift a small child. It is
lean weight (muscles, bones and tissue). As you
developed when a localized muscle is worked both
age, the ratio shifts. The fat weight increases and
positively (concentric) and negatively (eccentric) at
the lean weight decreases. Training for muscle
a resistance great enough to perform only five to
strength will generally increase muscle size and
eight repetitions of the exercise before the ­muscle
aerobic conditioning will help burn extra calories.
fails. Each set of repetitions is followed by a rest
Performing these two forms of exercise, either at
interval that typically runs three times longer than
different times or together, will create the greatest
the set. Later, between exercise ­sessions, the
changes in body fat weight.
muscle overcompensates for the stress and usually
increases in both strength and size.
Balanced Strength and alignment is the result
of equal strength developed in all parts of the
Muscle Endurance is the ability to perform repeated
body. It comes into play in your standing and
contractions. It comes into play when you crosssitting posture, and in your ability to perform just
country ski or work on your feet all day. Endurance
about any activity safely and effectively. An overtraining addresses the slow twitch, endurance
development of the back will round the shoulders;
muscle fibers, which depend on oxygen for energy.
weak or stretched abdominals can cause lower
To develop muscle endurance, use low resistance
back pain. You want a balance of muscle strength
and high ­repetitions— about 15-20 repetitions in
in front and back. In ­addition, you need a balance
each set, three sets to each exercise, working the
of strength between your middle, lower, and upper
muscle only to fatigue.
body.
Muscle Power is the combination of strength and
Flexibility is the ability of a muscle or group of
speed of the muscular contraction. This is often
muscles to move the joint through a full range
misinterpreted as:
of motion. Flexibility comes into play when you
a) Being directly ­associated with certain skill or
execute an overhand serve or stretch for the top
sport; and/or
shelf in the kitchen. It is a cooperative movement
of opposite muscle groups. When a muscle
b) Meaning that you must move fast.
contracts, its opposite muscle group must relax
for the action to occur. Increased flexibility means
Load is ­actually a more important factor than
an increased range of motion, made possible by
speed when attempting to improve power.
this simultaneous ­contracting and relaxing. Good
When training to achieve muscular power, pick a
flexibility is important in protecting the body from
resistance that fatigues you in the 3-5 repetition
injury and can be achieved through the balanced
range. When performing these reps, it is more
strength training programs included in this manual.
important to think of contracting the muscles faster
rather than attempting to move faster. Performing
Cardiovascular Endurance is the ability of the
sport simulation exercises usually results in a
heart and lungs to supply oxygen and ­nutrients
deterioration of the motor pattern or skill. The
to exercising muscles over an ­extended period
biomechanically sound method of improving power
of time. It comes into play when you jog a mile
in your sport is to train for power using the correct
or ride a bike. It is a ­critical component of overall
joint movements, as described in this manual.
fitness and health. Any exercise program must be
14
Defining Your Goals
supplemented with cardiovascular training, such as
rowing on the Bowflex Ultimate® 2.
exercises that address compound joint movements
and single joint movements. In addition, select
exercises that address ­complementary muscle
groups.
Put first things first: During each session, first work
those muscle groups that need the most ­training.
Reaching Your Goals
To reach your goals you must follow a ­consistent,
well designed program that ­provides balanced
development to all parts of the body and includes
both aerobic and strength exercise. Only then will
you meet your goals safely and efficiently.
The workout routines found in this manual are
professionally designed and written to target
specific fitness goals. Should you not find one
specific program to your liking, you can design
your own, based on sound information and the
principles found in this manual.
Designing Your Own Program
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 these guidelines.
Understand fitness and its components: Improperly
designed programs can be ­dangerous. Take some
time to review this ­manual as well as other fitness
guides.
Know your current fitness level: Before you start
any fitness program you should consult a physician
who will help you determine your current abilities.
Identify your goals: 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.
Select complementary exercises: Be sure to pair
Remember your cardiovascular component: Any
fitness program must contain a ­cardiovascular
fitness component to be ­complete. So complement
your resistance ­training with aerobic exercise such
as walking, running, bicycling or rowing on the
Bowflex Ultimate® 2.
Training variables: 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 the best ­formula, you must
experiment with several combinations of variables.
The variables are as follows:
• Training Frequency: The number of times you train
per week. We ­recommend daily activity but not
daily training of the same muscle group.
• Training Intensity: The amount of ­resistance used
during your repetition.
• Training Volume: The number of ­repetitions and
sets performed.
• Rest intervals: The time you rest between sets and
the time you rest between workouts.
Once you’ve established a base of fitness, ­follow
these basic principles:
• Isolate muscle groups: Focus work on specific
muscle groups.
• Progressive Loading: The gradual ­systematic
increase of repetitions, ­resistance and exercise
period.
Exercising Properly
Working Out
Key Points:
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 you can focus on what you are about to do
and think about achieving your end goal.
• Do not lose spinal alignment — keep your chest
lifted.
Warming Up
We recommend that you warm up by rowing on the
Bowflex Ultimate® 2.
Aerobic Rowing Position:
• Remove bench, unlock the seat.
• Sit on the seat facing the Power Rod® units.
• Grab the handles and keep the arms straight to
the front.
• Position the arches of your feet on the footrest of
the machine, knees bent comfortably.
• Sit up straight with your spine in good alignment.
Motion:
• Initiate the movement by extending the knees
while simultaneously bending the arms and
pinching the shoulder blades together.
• With the arms passing by the sides of your trunk,
the handles should be near your torso as the
knees near extension.
15
• If you bend forward during the return toward the
Power Rod® units, bend at the hips, not the waist.
Breathing
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:
1) Be cautious when you are ­concentrating or
exerting effort. This is when you will probably
hold your breath. DO NOT hold your breath. Do
not exaggerate breathing. Depth of inhalation and
exhalation should be natural for the situation.
2) Allow breathing to occur naturally. Don’t force it.
Performing Your Routine
The workout portion of your ­fitness routine is the
series of exercises devoted to your ­particular goals.
Remember, make sure to have fun!
Cool 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. We ­recommend the rowing
exercise for the cool down. Remember to gradually
move yourself into a relaxed state.
16
The Workouts
20 Minute Better Body Workout
Frequency: 3 Days Per Week (M-W-F)
Time: About 20 Minutes
Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform
easily for 5 -10 reps without fatiguing. Focus on practicing and learning your technique before increasing the
resistance. Then move to a more challenging ­resistance you can perform for no less than 10 reps and no more
than 15 reps without your form deteriorating. As you become stronger, you can advance to two sets for each
exercise. Complete all sets of each exercise before moving on to the next. Rest 30 to 45 seconds between sets.
Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep.
Count three seconds up and three seconds down and work to fatigue during each set.
Body Part
Chest
Back
Shoulders
Arms
Legs
Trunk
Exercise
Bench Press
Seated Lat Rows
Standing Lateral Shoulder Raise
Standing Biceps Curl
Lying 45° Triceps Extension
Leg Extension
Leg Curl Knee Flexion
Seated Calf Press
Low Back Extension
Resisted Abdominal Crunch
Sets
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
Reps
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
Advanced General Conditioning
Frequency: 4 Days Per Week (M-T-TH-F)
Time: About 35-45 Minutes
When you are proficient in performing the exercise techniques of the above routine and are no longer realizing
results, or if you become bored, it is time to change your program. You can increase your training with this
“split system” routine that works opposing muscle groups on different days. To do this, you’ll increase your
resistance when you can perform 12 reps perfectly, and you’ll increase your volume by performing more sets
and more exercises. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at
any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.
Day 1 & 3
Body Part
Chest
Shoulders
Arms
Legs
Day 2 & 4
Body Part
Back
Shoulders
Arms
Trunk
Exercise
Bench Press (Wide Pulley)
Seated Shoulder Press
Cross Triceps Extension
French Press
Leg Press
Leg Curl Knee Flexion
Seated Calf Press
Sets
1-3
1-3
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
Exercise
Seated Lat Rows
Narrow Pulldowns
Rear Deltoid Rows
Standing Biceps Curl
Reverse Curls
Low Back Extension
Seated Resisted Abdominal Crunch
Reverse Crunch
Sets
1-3
1-3
1-3
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
10-12
17
The Workouts
20 Minute Upper/lower Body
Frequency: 4 Days Per Week (M-T-TH-F)
Time: About 20 Minutes
This program provides you with a quick and effective workout that combines muscle conditioning with
some cardiovascular­­benefits. Do this routine when you are limited in time or just want a variation to your
normal routine. Perform this program ­training 2 days, resting 1 to 2. Perform all exercises to near failure,
stopping at the point that your technique starts to deteriorate. Rest only 20-30 seconds between sets. As
you get stronger, increase the number of sets you perform. Move slowly on each rep. Use a pace that
will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three
seconds down and work to fatigue during each set.
DAY 1 & 3
Body Part
Chest
Back
Shoulders
Arms
Exercise
Bench Press
Wide Pulldowns
Standing Lateral Shoulder Raise
Standing Biceps Curl
French Press
Sets
1-3
1-3
1-3
1-3
1-3
Reps
12-15
12-15
12-15
12-15
12-15
DAY 2 & 4
Body Part
Legs
Exercise
Leg Extension
Leg Curl Knee Flexion
Standing Hip Extension
Seated Calf Press
Low Back Extension
Seated Resisted Abdominal Crunch
Sets
1-3
1-3
1-3
1-3
1-3
1-3
Reps
12-15
12-15
12-15
12-15
10-12
10-12
Trunk
18
The Workouts
Body Building
Frequency: 3 Days On, 1 Day Off
Time: About 45-60 Minutes
Body building requires focused concentration and dedication to training, as well as proper eating habits.
Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group.
If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat
levels to achieve a defined muscular look. Rest 30-60 seconds between each set and exercise. Focus on
proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the ­muscle at
the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep.
Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds
up and three seconds down and work to fatigue during each set.
DAY 1
Body Part
Chest
Shoulders
DAY 2
Body Part
Back
Arms
DAY 3
Body Part
Legs
Trunk
Exercise
Bench Press (Wide Pulley)
Chest Fly
Seated Shoulder Press
Rear Deltoid Rows
Standing Lateral Shoulder Raise
Shoulder Shrug
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
8-12
8-12
Exercise
Seated Lat Rows
Narrow Pulldowns
Standing Biceps Curl
Reverse Curl
Lying 45° Triceps Extension
French Press
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
8-12
8-12
Exercise
Leg Press
Leg Extension
Standing Hip Extension
Leg Curl Knee Flexion
Seated Calf Press
Low Back Extensions
Seated Resisted Abdominal Crunch
Seated Resisted Oblique Crunch
Aerobic Rowing
Sets
Reps
2-4
8-12
2-4
8-12
2-4
8-12
1-3
8-12
2-4
12-15
2-4
8-12
2-4
8-12
2-4
8-12
Progress up to
15-25 minutes
19
The Workouts
Circuit Training – Anaerobic/Cardiovascular
Frequency: 2-3 Times Per Week Time: About 20-45 Minutes
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one
quick, challenging ­routine. The idea is to move quickly from exercise to exercise, taking only as much rest
between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of
each exercise. Initially, start with completing one round of Circuit 1. Then add an additional round of the
same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add ­additional rounds
of Circuit 2 as your fitness level increases. Repeat process with Circuit 3. Do not let your heart rate exceed
220 minus your age. Perform each rep of each exercise slowly and with perfect technique. Count three
seconds up and three seconds down. Warm-up with 5-15 minutes of rowing or some other aerobic exercise
before starting your circuits.
Circuit 1
Body Part
Chest
Legs
Back
Legs
Trunk
Exercise
Bench Press
Leg Press
Seated Lat Row
Leg Curl Knee Flexion
Seated Resisted Abdominal Crunch
Reps
8-12
8-12
8-12
8-12
8-12
Circuit 2
Body Part
Shoulders
Legs
Back
Trunk
Arms
Exercise
Seated Shoulder Press
Lying Leg Extension
Lying Lat Pulldowns
Low Back Extensions
Standing Biceps Curl
Reps
8-12
8-12
8-12
8-12
8-12
Circuit 3
Body Part
Shoulders
Arms
Legs
Trunk
Legs
Exercise
Rear Deltoid Rows
Lying 45° Triceps Extensions
Leg Curl Knee Flexion
Seated Resisted Oblique Crunch
Seated Calf Press
Reps
8-12
8-12
8-12
8-12
8-12
20
The Workouts
True Aerobic Circuit Training
Frequency: 2-3 Times Per Week Time: About 20-60 Minutes
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one
quick, challenging ­routine. By returning to the aerobic rowing exercise between each set you are increasing
your aerobic capacity, endurance and burning fat as energy. The idea is to move quickly from exercise
to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20
seconds). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1.
Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round
of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases. Do not let your heart rate
exceed 220 minus your age. Perform each rep of each exercise slowly and with perfect technique. Count
three seconds up and three seconds down.
Warm-up with 5-15 minutes of rowing or some other aerobic exercise before starting your circuits.
Circuit 1
Circuit 2
Body Part
Chest
Aerobic Rowing
Legs
Aerobic Rowing
Back
Aerobic Rowing
Legs
Aerobic Rowing
Trunk
Aerobic Rowing
Exercise
Bench Press
30 - 60 Seconds
Leg Press
30 - 60 Seconds
Seated Lat Rows
30 - 60 Seconds
Leg Curl Knee Flexion
30 - 60 Seconds
Seated Resisted Abdominal Crunch
30 - 60 Seconds
Reps
8-12
Body Part
Shoulders
Aerobic Rowing
Legs
Aerobic Rowing
Back
Aerobic Rowing
Trunk
Aerobic Rowing
Arms
Exercise
Seated Shoulder Press
30 - 60 Seconds
Lying Leg Extension
30 - 60 Seconds
Lying Lat Pulldowns
30 - 60 Seconds
Low Back Extension
30 - 60 Seconds
Standing Biceps Curl
Reps
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
21
The Workouts
Strength Training
Frequency: 3 Days Per Week (M-W-F)
Time: About 45-60 Minutes
This program is designed to emphasize overall strength development. This is an advanced routine to be
used only after you have progressed from the advanced general conditioning routine and only after you
have perfected your exercise techniques. Work each set to near exhaustion. If you can perform more than 5
to 8 reps, you should increase your resistance 5 pounds and decrease your reps to 5. Rest 60 - 120 seconds
between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the
muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you
lower the weight. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly
at any point in the rep. Count two seconds up and four seconds down and work to fatigue during each set.
Day 1
Body Part
Chest
Shoulders
Day 2
Body Part
Back
Arms
Day 3
Body Part
Legs
Trunk
Exercise
Bench Press (wide pulley)
Chest Fly (wide pulley)
Seated Shoulder Press
Standing Lateral Shoulder Raise
Rear Deltoid Rows
Shoulder Shrug
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
5-8
5-8
Exercise
Standing Lat Row
Wide Pulldowns
Standing Biceps Curl
Reverse Curl
Lying 45° Triceps Extension
“Rope” Pushdown
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
5-8
5-8
Exercise
Sets
Squat
2-4
Leg Curl Knee Flexion
2-4
Leg Extension
2-4
Seated Calf Press
2-4
Low Back Extension
2-4
Seated Resisted Abdominal Crunch2-4
Reps
5-8
5-8
5-8
5-8
8-12
5-8
22
22
Chest Exercises
Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps
START
FINISH
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90° angle between
upper arms and torso throughout
motion.
• Keep chest muscles tightened.
Limit and control your range of
motion.
• Keep knees bent, feet on floor,
head back against bench.
• Keep elbows in front of
shoulders.
• Keep shoulder blades pinched
together and maintain good
spinal alignment.
START
• Grasp Hand Grips in both
hands.
• Slowly bend your elbows
until hands are at chest
level. Rotate upper arms
away from torso, elbows
out, palms forward.
• Line up arms with cables
keeping your wrists straight.
• Raise chest, pinch
shoulder blades together,
and maintain a slight,
comfortable arch in your
lower back.
ACTION
• Press your hands forward,
straightening your arms
while moving your hands
together. Do not lock
elbows.
• Return to Start position,
keeping your wrists at
shoulder width and in line
with the cables.
Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked:
Pectoralis Major; Anterior Deltoid
START
FINISH
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintain a 60-90° angle between
upper arms and torso during
exercise.
• Keep chest muscles tightened.
Limit and control your range of
motion.
• Keep knees bent, feet on floor,
head back against bench.
• To improve your pectoralis
involvement, keep your shoulder
blades pinched together
throughout upward and
downward movements.
START
• Grasp Hand Grips in both
hands.
• Open your arms into a
wide, elbow bent position.
Keeping elbows and
forearms below chest level,
palms forward.
• Raise chest, pinch
shoulder blades together,
and maintain a slight,
comfortable arch in your
lower back.
ACTION
• Slowly press your arms
forward and upward,
straightening arms and
moving your hands
together.
• Slowly return to Start
position
23
Chest Exercises
Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps
START
FINISH
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90° angle between
your upper arms and torso at the
start of the motion, and slightly
less than 90° at the finish.
• Keep knees bent, feet on floor,
head back against bench.
• Do not let your elbows travel
behind your shoulders.
• Keep shoulder blades pinched
together and maintain good
spinal alignment.
START
• Grasp Hand Grips in both
hands.
• Cables travel beneath arms,
forearms aligned with cables.
• Bend your elbows back,
keeping upper arms at a 90°
angle from your torso. Elbows
should be 10° (5-6" or 13-15
cm) lower than the standard
Bench Press position.
• Raise chest, pinch shoulder
blades together, and maintain
a comfortable arch in lower
back.
ACTION
• Slowly press your hands
forward, straightening
your arms while moving
your hands to the center
and downward, at least 10°
below your shoulders. Do
not lock
your elbows.
• Slowly return to the
starting position, keeping
your wrists steady and
your movements slow and
controlled.
Incline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps
START
FINISH
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90° angle between
your upper arms and torso at the
start of the motion, and slightly
more than 90° at the finish.
• Keep knees bent, feet on floor,
head back against bench.
• Do not let your elbows travel
behind your shoulders.
• Keep shoulder blades pinched
together and maintain good
spinal alignment.
START
• Grasp Hand Grips in both
hands.
• Cables travel above forearms.
Keep your forearms in line
with the cables at all times.
• Bend your elbows back,
keeping upper arms at a 90°
angle from torso. Forearms
10-15° (6-8" or 13-20 cm)
higher than Bench Press
position.
• Raise chest, pinch shoulder blades together, and maintain
a slight arch in your lower
back.
ACTION
• Slowly press your hands
forward, straightening your
arms and moving hands to
the center and downward,
at least 10° above your
shoulders.
• Slowly return to the
starting position, keeping
your wrists steady and
your movements slow and
controlled.
24
Chest Exercises
Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction
Muscles worked:
Anterior Deltoid; Triceps
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
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.
START
• Sit on the bench facing
away from the Power Rod®
units.
• Reach behind your body
and grasp one Hand Grip
with an overhand grip, as
shown above.
• Bend your elbows until
your hands are level with
your waist.
ACTION
• Using moderate speed,
rotate your trunk and press
your arm(s) forward to
full extension, allowing
shoulder blade to move
forward at the end of the
punch.
• Slowly return to the Start
position. Do not relax the
tension in your arm.
• You may vary this exercise
by using bilateral movement
with both arms or punching
upward or downward.
Lying Cable Crossover — Shoulder Adduction (elbow stabilized)
Muscles worked:
Pectoralis Major
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep chest lifted throughout
exercise.
• Keep knees bent, feet on floor,
head back against bench.
START
• L
ie flat on your back, head
toward the Power Rod® units.
Position yourself far enough
down the Bench to grasp the
Hand Grips over your head
with arms straight out to the
side.
• Grasp the Hand Grips,
palms facing down.
• Tighten your abdominals
to stabilize your spine.
Maintain a slight,
comfortable arch in your
lower back.
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 to
shoulder level, releasing
the shoulder blades and
keeping arms straight.
25
Chest Exercises
Decline Chest Fly
Muscles worked:
Pectoralis Major; Anterior Deltoid
START
FINISH
Bench Position:
45º incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90º angle between
your upper arms and your torso
throughout the exercise.
• Limit and control the range of
motion so that your elbows do
not travel behind your shoulders.
• Keep your shoulder blades
pinched
together and maintain good
spinal
alignment.
START
• Sit in the 45º position, reach
straight behind your body,
grasp the handles, and
slightly bend your elbows
with your palms facing
forward.
• Keeping knees bent and feet
flat on the floor, lay your
head back against the bench
and straighten your arms to
the front. Lower your arms
8-10 inches from a regular
chest fly.
ACTION
• Slowly move your arms
outward, maintaining the
elbow in a slightly bent
position throughout the
movement.
• Stop when your upper arms
are straight out to the sides,
level with your shoulders.
• Slowly return to the starting
position keeping your chest
muscles tightened during
the entire motion.
26
Shoulder Exercises
Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion)
Muscles worked:
Rear and Middle Deltoids; Posterior
Rotator Cuff; Upper Latissimus;
Teres Major; Trapezius; Rhomboids
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90° angle between
your upper arms and torso during
motion.
• Keep knees bent and feet on floor.
• To work one arm at a time, place
non-working hand on bench to
stabilize.
• Keep shoulder blades pinched
together and maintain good
spinal alignment.
START
• S
it on the bench facing
Power Rod® units.
• Grasp the Hand Grips. Keep
palms down and arms
straight.
• Sit up straight. Bend slightly
forward from hips until arms
are in front of body at a 90°
angle from torso and in line
toward the pulley.
• Lift your chest and keep your
shoulder blades together.
• Keep forearms in line with
cables.
ACTION
• Allowing your arms to bend
slowly, move your elbows
outwards and backwards,
keeping a 70-90° angle
between your upper arms
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
motion.
Standing Lateral Shoulder Raise — Shoulder Abduction (elbow stabilized)
Muscles worked:
Middle Deltoids; Upper Trapezius
START
FINISH
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Do not swing your arms upward
or move your trunk during the
motion.
• Keep your feet on floor.
START
• Remove the bench and stand
on the platform, straddling the
seat rail and facing the Power
Rod® units.
• Grasp the Hand Grips, palms
facing each other.
• Align your spine and bend
forward slightly at the hips
(15-20°).
• Let arms hang in line with
cables.
• Elevate shoulders slightly
toward back of head, keeping
spine aligned.
ACTION
• Slowly raise your arms out
to your sides, at a 90° angle
from your body.
• Keep your forearms facing
outward throughout the
movement.
• Slowly return to the Start
position without relaxing
muscle tension.
27
Shoulder Exercises
Seated Shoulder Press — Shoulder Adduction (and elbow extension)
Muscles worked:
Front Deltoids; Upper Trapezius;
Triceps
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
START
Success Tips
• Keep 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.
• Keep abdominals tight and
maintain good spinal alignment
• Sit on the bench facing
away from the Power Rod®
units.
• Keep your chest up, abs
tight and maintain a slight
arch in lower back.
• Grasp Hand Grips, palms
facing out.
• Raise the Hand Grips to
head level so your elbows
are equal to shoulder level.
Keep your palms facing
forward.
ACTION
• 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:
Front and Middle Deltoids
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep abdominals tight and
maintain good spinal alignment.
• Keep 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
• Sit on the bench, facing
away from the Power Rod®
units.
• Keep your chest up, abs
tight and maintain a slight
arch in lower back.
• Grasp the Hand Grips,
palms facing back, arms
straight at your sides.
ACTION
• Keeping your arms straight,
move them forward, leading
with your forearms, until
arms are extended in front
of you at shoulder height.
• Arms may be moved
alternately or together.
• Slowly return to the Start
position next to the torso.
28
Shoulder Exercises
Shoulder Extension — (elbows stabilized)
Muscles worked:
Latissimus Dorsi; Teres Major; Rear
Deltoid; Middle Trapezius; Rhomboids; Triceps
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
START
Success Tips
• Keep knees bent and feet flat
on floor.
• Keep your lats tightened
throughout the motion.
• Keep 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.
• Sit on the bench facing
Power Rod® units.
• Grasp the Hand Grips,
palms facing down,
arms straight and at
approximately a 45° angle
from torso.
• Tighten your trunk muscles
to stabilize your spine while
maintaining a slight arch in
the lower back.
ACTION
• Initiate movement by
pinching shoulder blades
together.
• Continue movement by
moving your hands in an
arc downward, along your
sides, until hands are level
with hips.
• With controlled movement,
slowly return to the Start
position.
Shoulder Shrug — Scapular Elevation
Muscles worked:
Upper Trapezius
START
FINISH
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep abdominals tight and
maintain good spinal alignment.
• Do not bend your neck or slouch
during this exercise.
• Raise shoulders evenly.
• For variation, try this exercise
bent forward slightly from the
hips.
START
• Stand on the platform,
facing the Power Rod®
units.
• Reach down and grasp the
Hand Grips, palms facing
each other.
• Let your arms hang at
your sides.
ACTION
• Slowly raise your shoulders
towards 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.
29
Shoulder Exercises
Scapular Protraction — (elbows stabilized)
Muscles worked:
Serratus Anteriors
START
FINISH
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep knees bent and feet flat
on floor. Lean head back against
the bench.
• Keep your spine aligned and a
slight arch in your lower back.
• Maintain a 90° angle between
upper arms and torso throughout
exercise.
• Do not slouch forward or use
your arm muscles to assist this
motion. Keep this motion only in
the shoulder blades
START
• Reach behind your body,
grasp the Hand Grips and
straighten your arms in
front of you at a 90° angle
from torso.
• Keep your arms in line with
the cables, palms facing
down and wrists straight.
ACTION
• Keeping your arms straight
and in line with the cables,
slowly move your shoulder
blades forward off the
bench, bringing your hands
together using only your
shoulder muscles.
• Slowly return to the Start
position, keeping tension in
your shoulder blades.
Scapular Depression
Muscles worked:
Lower Trapezius
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Do not lose spinal
alignment—keep your chest lifted
and head on bench.
• Keep knees bent and feet flat
on floor.
START
• Lie on the bench, head
toward the Power Rod®
units.
• Grasp the Hand Grips 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.
ACTION
• 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.
30
Shoulder Exercises
Lying Front Shoulder Raise — Shoulder Flexion (elbows stabilized)
Muscles worked:
Front and Middle Deltoids
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep knees bent and feet flat
on floor.
• Keep abdominals tight and
maintain good spinal alignment.
• Do not increase the arch in your
lower back while you are lifting
your arms.
START
• Sit on the bench facing
Power Rod® units.
• Grasp the Hand Grips,
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.
ACTION
• Keeping your arms
straight, move them in
an arc upwards 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.
Reverse Fly — Shoulder Horizontal Abduction (elbows stabilized in slight flexion)
Muscles worked:
Rear Deltoids; Middle Deltoids;
Trapezius; Rhomboids
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Do not lose spinal alignment—
keep your chest lifted.
• Keep knees bent and feet flat
on floor.
• Keep your spine aligned and a
slight arch in your lower back.
• Maintain a 90° angle between
upper arms and torso throughout
exercise.
START
• Sit on the Bench facing the
Power Rod® units.
• Grasp the Hand Grips ,
palms facing floor, arms
nearly straight.
• Sit up straight and bend
slightly forward from the
hips until arms/cables are in
front of body at a 90˚ angle
from 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.
31
Shoulder Exercises
Seated Lateral Shoulder Raise — Shoulder Flexion (elbows stabilized)
Muscles worked:
Supraspinatus; Middle Deltoids;
Trapezius
START
FINISH
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep knees bent and feet flat
on floor.
• Keep abdominals tight and
maintain good spinal alignment.
• Do not increase swing arms
upward or move trunk during
movement.
START
• Sit on the bench facing
Power Rod® units.
• Spread the cuff from the
Hand Grips and slide them
over your forearms, near
the elbow.
• Keep your chest lifted,
maintaining a slight arch in
your lower back.
ACTION
• 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:
Middle Trapezius; Rhomboids
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Do not lose spinal alignment—
keep your chest lifted.
• Keep knees bent and feet flat
on floor.
• Keep your spine aligned and a
slight arch in your lower back.
• Do not use your arm muscles for
this movement.
START
• Sit on the Bench facing the
Power Rod® units.
• Grasp the Hand Grips,
palms facing each other.
ACTION
• Keeping your arms straight,
slowly pinch your shoulder
blades together.
• When shoulder blades are
fully retracted, slowly return
to the Start position.
32
Shoulder Exercises
Rotator Cuff External Rotation
Muscles worked:
START
Teres Minor; Infraspinatus
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Control the motion during the
entire exercise. DO NOT USE
MOMENTUM.
• Do not rotate your spine to get
additional range of motion. Try
for pure external rotation of your
shoulder. More is not better!
• Use light resistance only. You
should perform 12–15 perfect
reps.
START
• S
it on the bench with one
side towards the Power Rod®
units.
• Using the arm furthest from
the rods, reach across your
body, grasp the handle nearest
you and draw that arm back
into your side, keeping your
elbow bent, forearm against
your abdomen and your elbow
against your side.
• Position yourself on the bench
to remove any slack in the
cable.
ACTION
• Rotate your forearm away
from your abdomen and out
to the side, keeping your
elbow and upper arm by
your side during the entire
motion.
• Slowly return to the starting
position.
• Repeat with your other arm
on the other side of the
machine.
Rotator Cuff Internal Rotation
Muscles worked:
Subscapularis; Pectoralis Major
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Control the motion during the
entire exercise. DO NOT USE
MOMENTUM.
• Do not rotate your spine to get
additional range of motion. Try for
pure rotation of your shoulder.
More is not better!
• Use light resistance only. You
should perform 12–15 perfect
reps.
START
• Sit on the bench with one
side towards the Power
Rod® units.
• Grasp the handle nearest
you and draw your upper
arm into your side, keeping
your elbow bent, lower arm
out in front.
• Distance yourself on the
bench to eliminate slack in
the cable
ACTION
• Rotate your forearm
towards your abdomen,
keeping your elbow by
your side during the entire
motion.
• Slowly return to the starting
position.
• Repeat with the other arm
on the other side of the
bench.
33
Shoulder Exercises
Stiff Arm Pulldown
Muscles worked:
Latissimus Dorsi
START
FINISH
Bench Position:
Removed
Accessory:
Lat Bar
Pulleys:
Lat Tower
Success Tips
• Do not lose spinal alignment.
• Keep your lats tightened
throughout the entire motion.
• Release your shoulder blades at
the end of each rep and initiate
each new rep by lowering your
shoulder blades.
• Keep your elbows nearly straight
(not locked).
START
• Remove the bench and
stand facing the Power
Rod® units straddling the
rail.
• Grasp the lat bar with your
palms down and step back
slightly.
• Bend over slightly from
your hips (not your waist),
lift your chest and tighten
your abdominals to
stabilize your spine while
maintaining a very slight
arch in your lower back.
ACTION
• Initiate the movement by
lowering your shoulders
down and together.
• Keeping your arms straight,
continue by slowly moving
your hands in an arc toward
your legs.
• Slowly return to the starting
position without relaxing.
34
Back Exercises
Lying Lat Pulldowns
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids
START
FINISH
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep knees bent and feet flat
on floor. Lean 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
• Lie on your back on the bench,
head near the Power Rod®
units.
• Slip your arms through the
Hand Grips, 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—your glutes may
hang off the end of the bench.
ACTION
• 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:
Erector Spinae
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep knees bent and feet flat
on floor. Lean 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
• Sit on the bench, facing
Power Rod® units.
• Grasp the Hand Grips
and slide them over your
forearms, tightening near
your elbows.
• Brace your heels on the
platform, knees bent
comfortably, arms crossed
in front of chest. Pull the
Hand Grips into your chest.
• Pinch shoulder blades
together and lean forward
from the hips only.
ACTION
• 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.
35
Back Exercises
Wide Pulldowns — Shoulder Adduction (with elbow flexion)
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
START
FINISH
Bench Position:
Flat Bench Forward
Accessory:
Bent Lat Bar
Pulleys:
Lat Tower
Success Tips
• K
eep knees bent and feet flat
on floor.
• To determine the appropriate
grip width for you, hold your
arms straight out to your sides at
shoulder height. Bend your elbows
approximately 90°. 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.
START
• Grasp the Bent Lat Bar
using the wide grip
determined by following
the directions in the
Success Tips, then sit on
the bench, facing the Power
Rod® units.
• 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, shoulder blades
fully depressed.
• Keep forearms facing upward.
• Slowly return to Start position.
Narrow Pulldowns with Hand Grips — Shoulder Extension (with elbow flexion)
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
START
FINISH
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Lat Tower
Success Tips
• Keep your chest lifted, abs tight,
and a very slight arch in your
lower back.
• Keep knees bent and feet flat
on floor.
• Keep the lats tightened
throughout the entire motion.
START
• Attach a Hand Grip to each
cable on the Lat Tower
Pulleys.
• Straddle the bench facing
the Power Rod® units, grasp
a Hand Grip 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
• K
eep 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
towards your sides.
• At the end of the motion, arms
should be near your sides,
shoulder blades depressed,
forearms facing upward.
• Slowly return to Start position.
36
Back Exercises
Seated Lat Rows — Shoulder Extension (and elbow flexion)
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep knees bent and feet flat
on 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
• Sit on the bench facing
Power Rod® units, with your
posterior near the back
(leg extension) end of the
bench.
• Grasp the Hand Grips,
palms facing each other.
• Place your heels on the
edge of the Standing
Platform and bend your
knees comfortably.
ACTION
• Initiate the movement by
pinching your shoulder
blades together.
• Pull your upper arms
downward and backward,
brushing past the sides of
the body while keeping
your forearms pointing in
the direction of the cable.
• Slowly return to the
Start position.
Reverse Grip Pulldowns
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
START
FINISH
Bench Position:
Flat Back Bench
Accessory:
Lat Bar
Pulleys:
Lat Tower
Success Tips
• Keep your lats tightened
throughout the entire motion.
• Maintain good spinal alignment,
abs tight, slight arch in your lower
back.
START
• Grasp the lat bar with an
under hand grip, shoulder
width apart, and sit on the
seat facing the Power Rod®
units.
• Position your thighs under
the pulleys and sit upright
with your arms extending
upward.
ACTION
• Initiate the movement
by pulling your shoulder
blades down and together
while simultaneously
drawing your elbows in an
arc, towards the sides of
your body.
• Slowly return to the starting
position allowing your arms
and shoulder blades to
move fully upward.
37
Back Exercises
Standing Lat Row
Muscles worked:
Latissimus Dorsi; Rear Deltoids;
Biceps; Teres Major
START
FINISH
Bench Position:
Folded
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Do not bend your neck forward or
backward.
• Release your shoulder blades at
the end of each rep.
• Start each rep by retracting your
shoulder blades.
• Keep your spine aligned, chest
lifted.
START
• Remove the seat, stand on
the platform facing away
from the Power Rod® units,
and grasp the handles with
an overhand grip, arms
hanging toward pulleys.
Bend over to about 45º,
slight tension in the cables.
ACTION
• Slowly move your elbows
backward as you bring the
handles to a point below
your chest.
• Slowly lower the handles
to the starting position,
keeping knees bent and back
flat.
Wide Pulldowns with Grips
Muscles worked:
Latissimus Dorsi; Rear Deltoids;
Biceps; Teres Major
START
FINISH
Bench Position:
Flat Back Bench
Accessory:
Hand Grips
Pulleys:
Lat tower
Success Tips
• Do not lose spinal alignment.
• Keep your abs and torso
tightened throughout the entire
motion.
START
• Facing the Power Rod®
units, grasp the handles
with an overhand grip then
sit on
the bench.
• Position your thighs directly
under the pulleys and sit
upright with your arms
extending upward.
• Maintain good spinal
alignment, chest lifted, abs
tight and with a very slight
arch in your lower back.
ACTION
• Initiate the movement
by pulling your shoulder
blades down and together
while simultaneously
drawing your elbows
downward to the sides
toward your torso.
• Slowly return to the starting
position allowing your arms
and shoulder blades to
move fully upward, without
relaxing your muscles.
38
Arm Exercises
Triceps Pushdown — Elbow Extension
Muscles worked:
START
Triceps
FINISH
Bench Position:
Removed
Accessory:
Bent Lat Bar
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.
START
• Straddle the Seat Rail,
facing the Power Rod®
units.
• Grasp the Bent Lat Bar,
palms facing down.
• Stand slightly back from Lat
Tower (adjust for comfort).
• Bring hands in front of
you, keeping the Lat Bar
approximately at rib level.
• Bend over slightly from
hips, shoulders directly
over hands.
ACTION
• Keeping your upper arms
stationary, elbows next to
trunk, slowly push your
arms downward in a gentle
arc until hands are near
tops of your thighs.
• Keeping your triceps
tightened, slowly reverse
the arcing motion and bring
the Bent Lat Bar back to the
Start position.
French Press — Elbow Extension overhead
Muscles worked:
Triceps
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
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.
START
• Sit on the bench facing
away from the Power Rod®
units, keeping knees bent
and feet flat on floor.
• Reach behind and grasp
one or both of the Hand
Grips, palms facing inward.
• Draw 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.
39
Arm Exercises
Lying 45° Triceps Extension — Elbow Extension
Muscles worked:
Triceps
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
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.
START
• Lie flat on the Bench, head
toward the Power Rod®
units. Keep your knees bent
and your feet flat on the
floor.
• Reach overhead and grasp
the Hand Grips, palms
facing up.
• Keep your elbows bent,
bringing your upper arms to
the front, at approximately
a 45° angle from the front
of your torso.
ACTION
• Keeping your upper arms
stationary and next to your
torso, straighten your arms
in an arcing motion inward
and down toward your legs.
• Fully straighten your arms
and then, with a controlled
motion, slowly bring your
arms back to the Start
position without moving
your upper arms.
Cross Triceps Extension
Muscles worked:
Triceps
START
FINISH
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
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.
START
• Sit facing away from the
Power Rod® units.
• Reach one hand over the
opposite shoulder (right
hand over left and vice
versa) and grasp a Hand
Grip. Bend your elbow until
your hand is above your
chest, palm facing the floor.
• With your free hand,
stabilize the active hand at
the elbow.
ACTION
• Keeping your upper arm
stationary, straighten your
elbow, slowly extending
your arm outward, using an
arcing motion and stopping
approximately 90° from
your chest.
• Keeping your triceps
tightened, slowly reverse
the arcing motion and bring
your arm back to the Start
position.
40
Arm Exercises
Standing Biceps Curl — Elbow Flexion (in supination)
Muscles worked:
START
Biceps
FINISH
Bench Position:
Removed
Accessory:
Hand Grips
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
• Straddle the Seat Rail,
facing the Power Rod® units.
• Reach down and grasp the
Hand Grips, palms facing
forward.
• Straighten, keeping your
arms by your sides, elbows
loose.
ACTION
• Keeping your upper arms
stationary and your elbows
at your sides, slowly curl
the Hand Grips forward,
then upward and in towards
your shoulders.
• Slowly reverse the arcing
motion bringing your hands
back to the Start position.
Seated Biceps Curl — Flexion (in supination)
Muscles worked:
Biceps
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
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
START
• Sit on the bench, facing the
Power Rod® units. Keep one
foot flat on the floor, and
bend the other leg, bringing
your foot up onto the
bench, knee slightly turned
outward.
• With the arm on the same
side as your lifted leg, reach
forward and grasp a Hand
Grip, keeping your elbow
bent. Allow your upper arm
(not elbow) to rest on the
elevated knee.
ACTION
• 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.
41
Arm Exercises
Preacher Curl — Elbow Flexion (in supination)
Muscles worked:
START
Biceps; Brachialis; Brachioradialis
FINISH
Bench Position:
Seat
Accessory:
Preacher Curl Attachment
Pulleys:
Squat Platform
Success Tips
START
• Keep wrists straight.
• Keep chest lifted, abs tight and
maintain a very slight arch in
your lower back.
• Sit at the end of the bench
facing away from the Power
Rod® units.
• Rest your elbows on the
platform and grasp the
inner handles of the ab/
leg attachment with an
underhand grip.
• Your knees should be bent
and feet flat on the floor.
ACTION
• Slowly curl the handles in
an arc toward your head
while keeping your elbows
and upper arms completely
still.
• Slowly lower to the starting
position.
Reverse Grip Tricep Pushdown
Muscles worked:
Triceps
START
FINISH
Bench Position:
Removed
Accessory:
Lat Bar
Pulleys:
Chest Bar
Success Tips
• Keep your upper arms motionless
• Keep your wrists straight.
• Tighten your triceps throughout
the exercise and control the
motion on the way back.
START
• Stand on the platform
facing the Power Rod® units.
• Grasp the lat bar with an
underhand grip at shoulder
width.
• Bring your arms straight
down to your sides.
ACTION
• Keeping your upper arms
stationary, elbows in a fixed
position, bend your elbows
moving your hands in an
arcing motion towards your
shoulders.
• Stop your motion when
your hands are above your
elbows, then slowly reverse
your arcing motion until
your elbows are straight.
42
Arm Exercises
Standing Biceps Curl (with Pulleys) — Elbow Flexion (in supination)
Muscles worked:
Biceps; Brachialis; Brachioradialis
START
FINISH
Bench Position:
Folded
Accessory:
Hand Grips
Pulleys:
Squat Platform
Success Tips
• Keep your elbows from moving
forward and backward.
• Keep your knees slightly bent.
START
• Remove the bench, stand
on the platform facing away
from the Power Rod® units,
and grasp the handles
from the pulleys with an
underhand grip at shoulder
width.
ACTION
• Keeping palms upward,
slowly curl the handles
upward toward your
shoulders while keeping
your elbows at your sides
and your upper arms
motionless.
• Slowly lower the handles to
the starting position.
Tricep Kickback
Muscles worked:
Triceps
START
FINISH
Bench Position:
Flat Back Bench
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintain good spinal alignment.
• Keep your arm at your side and
your wrist straight throughout
entire motion.
• Tighten the triceps throughout
the exercise and control the
returning motion.
START
• Straddle the bench facing
the Power Rod® units, bend
forward at your hips until
your torso is parallel to the
bench, slightly arching your
back.
• Support yourself with one
arm on the bench and grasp
a handle with your free
hand, palm facing inward.
• Draw your elbow back so
that the upper arm is by
your side, parallel to the
bench, and your elbow bent
about 90º.
ACTION
• Completely straighten your
elbow while keeping your
upper arm completely still.
• Slowly return to the starting
position.
• Repeat with the other arm
on the other side of the
machine.
43
Arm Exercises
Lying Biceps Curl — Elbow Flexion (in supination)
Muscles worked:
Biceps; Brachialis; Brachioradialis
START
FINISH
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
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.
START
• Sit on the bench, facing
the Power Rod® units. Keep
your knees bent and feet
flat on the floor.
• Grasp the Hand Grips,
keeping your arms straight
and palms up.
• Lie back completely with
your head supported by the
bench.
ACTION
• Curl the Hand Grip forward
and up, toward your
shoulder, making sure
to keep your upper arm
completely motionless and
your elbows at your sides.
• Slowly bring your arm
back to the Start position,
maintaining the same arc of
motion.
Seated Wrist Extension
Muscles worked:
Extensor Carpi Ulnaris;
Extensor Digitorum
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
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 with
both arms simultaneously to save
time.
START
• Sit facing the Power Rod®
units with your knees bent,
feet together and flat on the
bench. Sit far back enough
on the bench to maintain
physical and cable tension
throughout exercise.
• Grasp the Hand Grips,
palm facing down, and rest
your mid-forearms on your
lower thighs, keeping your
elbows flared slightly to the
side.
ACTION
• Slowly curl the back of your
fists backward towards your
forearms.
• Stop when wrists are 90°
from forearms or when you
experience discomfort.
• Slowly return to the Start
position.
44
Arm Exercises
Standing Wrist Curl
Muscles worked:
START
Biceps; Flexor Digitorum,
Flexor Carpi Radialis
FINISH
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
START
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.
• Straddle the Seat Rail,
facing the Power Rod®
units.
• Reach down and grasp the
Hand Grips, palms facing
forward.
• Straighten, keeping your
upper arms and elbows by
your sides, elbows loose.
• Bend your elbows 90°,
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.
Reverse Curl — Elbow Flexion (in pronation)
Muscles worked:
Brachialis; Brachioradialis; Biceps
START
FINISH
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
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.
START
• Straddle the Seat Rail,
facing the Power Rod®
units.
• Reach down and grasp the
Hand Grips, palms facing
backward.
• Straighten, keeping your
upper arms and elbows by
your sides, elbows loose.
ACTION
• Keeping your palms facing
down, use your forearms to
slowly bend your elbows,
curling the Hand Grips
forward, then upward and
in towards 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.
45
Arm Exercises
Seated Wrist Curl — Wrist Flexion
Muscles worked:
Flexor Digitorum;
Flexor Carpi Radialis
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Move slowly, keeping tension in
the front of the 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.
START
• Sit facing the Power Rod®
units with your knees bent,
feet together and flat on the
bench. Sit far back enough
on the bench to maintain
physical and cable tension
throughout exercise.
• Grasp the Hand Grips, palm
facing up, and rest your
mid-forearms on your lower
thighs, allowing the wrists
to bend downward.
ACTION
• Slowly curl your fists
towards the front of your
forearms.
• Return to the Start position
slowly, without relaxing
the muscle tension in your
wrists.
Standing Wrist Extension
Muscles worked:
Flexor Digitorum; Flexor Carpi
Ulnaris; Brachialis
START
FINISH
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
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.
START
• Straddle the Seat Rail,
facing the Power Rod®
units.
• Reach down and grasp the
Hand Grips, palms facing
backward.
• Straighten, keeping your
upper arms and elbows by
your sides.
• Bend your elbows 90°, and
hold that position for the
duration of this exercise.
ACTION
• Slowly curl the back of your
fists backward towards your
forearms.
• Stop when wrists are 90°
from forearms or when you
experience discomfort.
• Keeping your forearms still,
slowly return to the Start
position.
46
Arm Exercises
“Rope” Pushdown — Elbow Extension
Muscles worked:
Triceps
START
FINISH
Bench Position:
Removed
Accessory:
Hand Grips
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
• Straddle the Seat Rail, facing
the Power Rod® units.
• With each hand, grasp the
opposite Hand Grip (right to
left, etc.), palms facing down.
• Stand approximately 2-3 feet
or .6-.9 m from Lat Tower
(adjust for comfort).
• Cross the cables, palms facing
each other, as if grabbing a
rope.
• Keep your elbows bent, upper
arms at your sides.
ACTION
• Keeping your upper arms
stationary, elbows next to
trunk, slowly straighten
your arms downward, in
a gentle arc, until hands
are near 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 Hand Grips back to the
Start position.
Resisted Dip
Muscles worked:
Triceps; Anterior Deltoid
START
FINISH
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Lat Tower
Success Tips
• Keep your back straight and
knees slightly bent.
• Keep your wrists straight.
• Keep your torso muscles tight
and maintain good spinal
alignment.
START
• Remove the seat and stand
on the platform facing away
from the Power Rod® units.
• Reach back and grasp
the handles from the lat
tower. Your elbows should
be bent, elbows pointing
back and out, palms in and
knuckles almost touching
your sides.
ACTION
• Straighten your arms
downward, hands straight
down next to your body,
ending with your arms fully
straightened by your hips.
• Slowly raise your hands
in a reverse motion to the
starting position.
47
Abdominal Exercises
Reverse Crunch — Spinal Flexion
Muscles worked:
Rectus Abdominus; Obliques
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
None
Pulleys:
None
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 abs tight during entire
motion.
START
• Lie on the bench, head toward
the Power Rod® units, grasp
bench for support.
• Bend your hips and knees
until your legs are in a
“seated” position as shown
above—knees and hips at 90°
angles.
• If maintaining this position
is difficult, adjust to one you
can maintain for the duration
of this exercise. As you
strengthen, this position will
become easier.
ACTION
• Tighten your abs, and then
slowly curly your hips
toward your rib cage. Move
as far as you can without
using your legs to get
momentum.
• Do not curl up onto your
shoulder blades.
• Slowly reverse the motion,
returning to the Start
position without relaxing.
Resisted Reverse Crunch — Spinal Flexion
Muscles worked:
Rectus Abdominus; Obliques
START
FINISH
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 hips
and knees motionless.
• Move slowly to eliminate
momentum.
START
• Face the Power Rod® units,
and attach an Ankle Cuff to
each ankle.
• Lie back on the bench, head
away from the Power Rod®
units.
• Bend your hips and knees
at 90° angles, as shown.
• Reach behind your head
and grasp the Seat.
• Relax your neck.
ACTION
• 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.
48
Abdominal Exercises
Seated (Resisted) Abdominal Crunch — Spinal Flexion
Muscles worked:
Rectus Abdominus; Obliques
START
FINISH
Bench Position:
45˚ incline
Accessory:
Hand Grips
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
• Grasp the Hand Grips 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, knees
and hips are bent and feet
should be 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 Oblique Flexion
Muscles worked:
Rectus Abdominus; Obliques
START
FINISH
Bench Position:
45˚ incline
Accessory:
Hand Grips
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
• Cross one arm over the
opposite shoulder, grasp
a Hand Grip, and rest the
hand on your shoulder or
chest, palm facing down.
• Lower back can start out flat
or in a normal arch, knees
and hips are bent and feet
should be flat on the floor.
ACTION
• 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 Hand
Grip, 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.
49
Abdominal Exercises
Ab Crunch — using optional Ab Crunch Attachment
Muscles worked:
Rectus Abdominus; Obliques
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Ab Crunch Attachment
Pulleys:
Squat Platform
Success Tips
• Relax your neck.
• Hold the Ab Attachment against
your back
• Make slow, controlled
movements.
START
• Sit on the seat, bench
removed, legs toward the
Power Rod® units, knees
bent, feet flat on the
platform.
• Lean against the support
and grab the Ab Attachment
with each hand above your
shoulders.
ACTION
• Tighten your abs and
slowly curl your shoulders
toward your knees as far as
comfortable.
• Slowly reverse the motion,
returning to the starting
position without relaxing.
Trunk Rotation
Muscles worked:
Rectus Abdominus; Obliques;
Serratus Anterior
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep chest lifted, shoulders
pinched, abs tight and slight
arch in lower back.
• This exercise must be performed
correctly—failure to do so could
result in injury. Use only low
weight Power Rod® units.
• 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
START
• Sit sideways on the bench,
one side toward the Power
Rod® units. Grasp Hand
Grip closest to you with
both hands.
• Raise both arms up near
shoulder level, hands
extended over the leg
closest to the Power Rod®
units.
• Keep your elbows slightly
bent.
ACTION
• Tighten your entire
abdominal area and slowly
rotate your rib cage and
arms away from the Power
Rod® units 30-40°, 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.
50
Leg Exercises
Leg Extension
Muscles worked:
Quadriceps
START
FINISH
Bench Position:
Leg Extension Seat
Accessory:
Leg Extension
Pulleys:
Leg Extension
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.
START
• Sit on the Leg Extension Seat
with your knees near the pivot
point and the lower roller pads
in front of your shins (see Start
image above).
• 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.
ACTION
• Tighten your quads and
slowly straighten your legs,
moving your feet forward
then upward until your legs
are completely straight and
your kneecaps point upward
to the ceiling.
• Slowly reverse the motion,
returning to the Start
position without relaxing
your quads.
Lying Leg Extension
Muscles worked:
Quadriceps
START
FINISH
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff or Foot Harness
Pulleys:
Chest Bar
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.
START
• Sit on bench, facing the
Power Rod® units. Secure
Ankle Cuff around one
ankle (do not cross cables).
• Lie back on the bench, head
supported. Bend the active
leg approximately 90° (tall
users will need to modify
this position).
• Clasp your hands around
the active thigh behind the
knee, and brace the inactive
leg on the bench or the
floor.
ACTION
• 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.
51
Leg Exercises
Squat — using Squat Attachment
Muscles worked:
Quadriceps; Hamstrings;
Gluteus Maximus; Calfs
START
FINISH
Bench Position:
Folded up with Squat
Attachment installed
Accessory:
Squat Attachment
Pulleys:
Squat Attachment
START
Success Tips
• Keep your knees pointed the
same direction as your toes.
• Keep your head and neck in line
with your torso.
• Pay close attention to all
alignment and stabilization issues
on every part of every repetition!
• Remove the bench
assembly
• Use the squat attachment
and stand under it, feet a
little closer than shoulder
width, away from the
Power Rod® units and grab
each handle of the squat
attachment.
• Flatten your back, tighten
your abs and keep your
chest up.
ACTION
• Slowly squat down as your
knees bend. Keep your
chest up, back flat as your
hips move backward.
• Lower to approximately 90º
at your knees.
• Slowly return, under
control, to the standing
position.
Lunge
Muscles worked:
Quadriceps; Hamstrings;
Gluteus Maximus; Calfs
START
FINISH
Bench Position:
Folded up with Squat
Attachment installed
Accessory:
Squat Attachment
Pulleys:
Squat Attachment
START
Success Tips
• Do not use too much weight.
• Keep your upper body vertical,
back straight.
• Remove the bench
assembly
• Lift the bench assembly,
use the squat attachment
and stand under it facing
away from the Power Rod®
units and grab each handle
of the squat attachment.
• Step your left foot forward
and your right foot back on
the balls of the foot. Flatten
your back, tighten your abs
and keep your chest up.
ACTION
• Slowly lower your torso by
bending your knees until
your left leg is parallel to
the floor.
• Your right foot should be far
enough forward such that
when down the lower leg
should be vertical.
• Slowly return, under
control, to the standing
position.
52
Leg Exercises
Ankle Eversion
Muscles worked:
Peroneals
START
FINISH
Bench Position:
Flat Bench Forward
Accessory:
Foot Harness
Pulleys:
Chest Bar Pulleys
Success Tips
• Movement should occur only at
the ankle—keep the rest of your
body motionless.
• Keep 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
START
• Sit on the Bench, with one
side to the Power Rod®
units.
• Attach a Foot Harness on
the foot. Snap on the top
ring to the cable.
• Straighten the attached leg
and sit up straight.
• Allow the foot to rotate
toward the Power Rod®
units, keeping tension in
the cables.
ACTION
• Slowly rotate your foot
outward, away from
Power Rod® units.
• Then, maintaining tension,
slowly return to the Start
position.
Ankle Inversion
Muscles worked:
Tibialis Anterior and Posterior
START
FINISH
Bench Position:
Flat Bench Forward
Accessory:
Foot Harness
Pulleys:
Chest Bar Pulleys
Success Tips
• Movement should occur only at
the ankle—keep the rest of your
body motionless.
• Keep 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
START
• Sit on the Bench, with one
side to the Power Rod®
units.
• Attach a Foot Harness on
the foot closest to pulley.
• Straighten the attached leg
and sit up straight.
• Allow the foot to rotate
toward the Power Rod®
units, keeping tension in
the cables.
ACTION
• Slowly rotate your foot
outward, away from Power
Rod® units.
• Then, maintaining tension,
slowly return to the Start
position.
53
Leg Exercises
Standing Hip Extension — (knee flexed)
Muscles worked:
Gluteus Maximus
START
START
FINISH
FINISH
Bench Position:
Removed
Accessory:
Foot Harness
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 waist or
lower back.
START
• Stand to one side of the
Seat Rail, facing the Power
Rod® units.
• Secure the Foot Harness
around the foot furthest
from the rail. Bend this leg
approximately 90°.
• Bend forward 30-40° 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 pivoting 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 Start
position.
Standing Hip Abduction
Muscles worked:
Gluteus Maximus
Bench Position:
START
FINISH
START
FINISH
Removed
Accessory:
Foot Harness
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, spine
aligned, abs tight and a slight
arch in your lower back.
• Do not bend from waist or
lower back.
• Keep your abs tight throughout
movement.
• Keep working leg straight or only
very slightly bent.
• Use only a small range of motion.
START
• Stand to one side of the Seat
Rail, one side next to Power
Rod® units.
• Secure Foot Harness on the foot
furthest from the Power Rod®
units. Keep leg straightened, but
knee loose.
• Adjust your position so that
there is some tension in the
cables at the start of this
exercise.
• You may use your hand on the
Lower Lat Tower or Chest Bar to
stabilize movement.
ACTION
• Slowly move the attached
leg outward, away from
the Power Rod® units, at a
30-45° 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.
54
Leg Exercises
Seated Hip Adduction
Muscles worked:
Adductor Longus; Gluteus Medius
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Foot Harness
Pulleys:
Chest Bar
Success Tips
• Do not cross the attached leg in
front of the stabilized leg.
• Keep 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.
START
• Sit sideways on the bench and
attach a Foot Harness to the
ankle closest to the Power Rod®
units.
• Sit far enough from the Power
Rod® units that there is tension
in the cable at the start of the
exercise.
• Lift leg with harness in front
of you, at a 45° angle from
your trunk (toward Power Rod®
units)—do not lock your knee.
• You may hold onto the bench
for added stability.
ACTION
• Slowly allow the attached
leg to move inward, toward
the center as you face
forward, keeping your hips
and spine perfectly still.
• Keeping the leg still, slowly
move it back into the Start
position.
Seated Hip Abduction
Muscles worked:
Piriformis; Gluteus Maximus
START
FINISH
Bench Position:
Flat Bench Forward
Accessory:
Foot Harness
Pulleys:
Chest Bar
Success Tips
• Keep your spine straight and your
hips level—do not raise your hips
during motion.
• Use only a small range of motion.
• Keep your hips motionless
throughout this exercise.
START
• Sit sideways on the bench and
attach a Foot Harness to the
ankle farthest from the Power
Rod® units.
• Sit far enough from the Power
Rod® units that there is tension
in the cable at the start of the
exercise.
• Lift leg with harness in front
of you, at a 45° angle from
your trunk (toward Power Rod®
units)—do not lock your knee.
• You may hold onto the bench for
added stability.
ACTION
• Slowly allow the attached
leg to move outward, away
from the Power Rod® units,
keeping your hips and spine
perfectly still.
• Keeping the leg still, slowly
move it back into the Start
position.
55
Leg Exercises
Standing Leg Kickback — Hip and Knee Extension
Muscles worked:
Gluteus Maximus
START
FINISH
Bench Position:
Removed
Accessory:
Foot Harness
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 waist or
lower back.
START
• Stand to one side of the
Seat Rail, facing the Power
Rod® units.
• Secure the Foot Harness
around the ankle furthest
from the rail. Bend this leg
approximately 90°.
• Bend forward 30-40° from
your hips (not your waist)
and very slightly bend the
knee of your supporting
leg.
ACTION
• Extend the active leg
backwards, straightening
the knee.
• 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.
Seated Calf Press
Muscles worked:
Soleus
START
FINISH
Bench Position:
Removed
Accessory:
Leg Press Belt
Pulleys:
Chest Bar
Success Tips
• Do not lose contact between the
balls of your feet and the frame
as you push.
• Do not change your hip or knee
position, ONLY ankle motion
should be allowed.
START
• Remove the bench and
unlock the rowing seat.
• Sit on the seat facing the
Power Rod® units with the
leg press belt attached and
adjusted.
• Place the balls of your feet
on the upright pulley frame.
• Push back and straighten
your legs, but do not lock
your knees.
ACTION
• Slowly press the balls of
your feet into the frame
and pull your heels towards
your knees
• Slowly return to the starting
position without relaxing.
56
Leg Exercises
Dorsi Flexion
Muscles worked:
Tibia Dorsi
START
FINISH
Bench Position:
Removed
Accessory:
Foot Harness
Pulleys:
Chest Bar
Success Tips
• Move only at the ankle.
• Move your toe as far forward as
possible, but don’t let the handle
slip off.
START
• Sit on the bench facing
toward the Power Rod®
units.
• Attach the Foot Harness on
your right foot, bend your
knee, place your heel on
the bench, and sit upright
such that there is tension
on the cable.
• Your left foot should be flat
on the platform, hands on
your waist.
ACTION
• Slowly pull the top of your
foot towards you.
• Slowly return to the starting
position.
• Repeat with the left ankle.
Leg Press
Muscles worked:
Quadriceps
START
FINISH
Bench Position:
Removed
Accessory:
Leg Press Belt
Pulleys:
Chest Bar
Success Tips
• Keep your spine in good posture.
• Straighten but do not lock your
knees.
• Keep your quads tightened
throughout the entire motion.
• Do not use momentum,
MOVE SLOWLY.
• Lift your chest, tighten your abs
and maintain a very slight arch in
your lower back.
START
• Remove the bench, unlock
the rowing seat, and sit
facing the Power Rod®
units with the leg press belt
attached, your feet on the
upright pulley frame.
• The belt should be placed
around the pelvis, not the
spine.
• Straighten your legs, but do
not lock your knees.
• Rest your hands in a
comfortable position.
ACTION
• Bend your knees and hips
slowly allowing yourself
to slide toward the Power
Rod® units.
• Limit your slide to a
position that allows you to
still maintain good spinal
posture, with your chest
lifted, abs tight and a slight
arch in your lower back.
• Slowly return to the starting
position.
57
Leg Exercises
Standing Calf Press
Muscles worked:
Soleus
START
FINISH
Bench Position:
Folded
Accessory:
Squat Bar
Pulleys:
Squat Platform
Success Tips
• Do not change your hip or knee
position, ONLY ankle motion
should be allowed.
• Keep your chest lifted, abs tight
and maintain a very slight arch in
your lower back.
START
• Remove the bench
assembly and stand under
the squat attachment.
• Straighten your legs, stand
upright, and grab the
handles with each hand.
ACTION
• Slowly press up on the
balls of your feet as high as
comfortable.
• Slowly return to the starting
position without relaxing.
Standing Hip Flexion
Muscles worked:
Iliacus, Psoas Major, Rectus Femoris
START
FINISH
Bench Position:
Removed
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Make sure all motion occurs at
your hip, NOT your waist or lower
back.
• Keep your torso tight throughout
the entire exercise.
START
• Remove the bench, stand
on the platform on one side
of the rail, facing away from
the Power Rod® units.
• Secure the cuff around your
leg furthest from the rail
just above your knee.
• Straighten but do not lock
your other leg.
• Insure there is slight
tension on the cable when
your attached leg is down.
ACTION
• Initiate the movement by
lifting your knee up toward
your torso allowing your
knee to bend without
allowing any movement at
your waist or lower back.
• After lifting your knee as
high as possible, slowly
lower your knee to the
starting position.
• Repeat with your other leg
on the other side of the
machine.
58
Leg Exercises
Wide Squat
Muscles worked:
Quadriceps; Hamstrings;
Gluteus Maximus
START
FINISH
Bench Position:
Folded up with Squat
Attachment Installed
Accessory:
Squat Attachment
Pulleys:
Squat Attachment
START
Success Tips
• Keep your knees pointed the
same direction as your toes.
• Keep your head and neck in line
with your torso.
• Pay close attention to all
alignment and stabilization issues
on every part of every repetition.
• Remove the bench
assembly.
• Use the squat attachment
and stand under it, feet a
little closer than shoulder
width, away from the
Power Rod® units and grab
each handle of the squat
attachment.
• Flatten your back, tighten
your abs and keep your
chest up.
ACTION
• Slowly squat down as your
knees bend. Keep your
chest up, back flat as your
hips move backward.
• Lower to approximately 90º
at your knees.
• Slowly return, under
control, to the standing
position.
59
Leg Exercises
Leg Curl Knee Flexion
Muscles worked:
Biceps Femoris, Semimembranosus, Semitenonosus and Gastrocnemius
START
FINISH
Bench Position:
Connected to Leg Extension Seat
Accessory:
Leg Extension Seat
Pulleys:
Base
START
Success Tips
• Make sure you straighten your
legs under control, do not allow
your knees to hyperextend.
• Keep your abs tight and maintain
flattened lower back.
• Try to relax your calf and foot
muscles.
• Face the end of the machine
and leg curl pads, and step
between the pads and the
seat, straddling the input
arm.
• Lean forward, and place
your hands on the bench
to stabilize yourself as you
move into position on the
leg curl.
• Position your thighs on top
of the leg extension seat
with you knees just off the
roller pad and aligned with
the pivot point.
• Using your arms, lower
yourself face down until
your forearms/elbows are
resting on the bench.
• Tighten your abdominals to
maintain a straight spine/
trunk.
• Point your knees and feet
straight down, and tighten
your inner thigh muscles
(as if squeezing your knees
together) to stabilize.
ACTION
• Slowly bend your knees,
bringing your feet upward
and then toward your hips
without moving your spine
and without raising your
hips.
• Keeping the hamstrings
tight, slowly allow your legs
to straighten and return
near the starting position.
Do not fully extend our
legs.
60
60
Muscle Chart
Sternocleidomastoid
Trapezius
Pectoralis Major
Anterior Deltoid
Medial Deltoid
Biceps
Brachialis
External
Obliques
Serratus Anterior
Rectus Abdominus
Flexor Digitorum
Superficials
Posterior Deltoid
Infraspinatus
Teres Major
Triceps
Latissimus
Dorsi
Brachioradialis
Pronator Teres
Erector
Spinae
Flexor Carpi
Radialis
Gluteus
Medius
Tensor
Fasciae
Latae
Gluteus
Maximus
Iliopsoas
Adductor
Magnus
Pectineus
Quadriceps:
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
Peroneus Longus
Extensor Digitorum
Longus
Tibialis Anterior
Adductor Longus
Iliotibial Tract
Gracilis
Sartorius
Gastrocnemius
Soleus
Hamstrings:
• Biceps Femoris
• Semitendinosus
• Semimembranosus
The Bowflex
Body Leanness
Program
®
By Ellington Darden, Ph.D.
The following program was created by
Dr. Ellington Darden. It contains a rigorous
fitness and dietary program. Please consult
your physician before beginning any
fitness or dietary program.
Some of the names of the exercises
listed in this program have been
changed in order to match the
names of the exercises in
this manual. The exercises
themselves have not been
changed, in order to
preserve the integrity
of Dr. Darden’s
Study.
(Shown with optional accessories)
FAST FAT LOSS
NOW!
62
Introduction
The Bowflex® Body Leanness Program
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 Ultimate® 2.
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 health care
professional. Show this plan and your Bowflex Ultimate® 2 Owner’s
Manual to your physician or health care 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 Ultimate® 2
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 health care ­professional.
A Personal Guarantee From Dr. Ellington Darden
63
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.
The Bowflex® home gym 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
64
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.
Body Weight:
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 ­t woweek 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.
Circumference of Body Parts:
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.
Use a plastic tape to measure the following:
1) Upper arms — h
anging and relaxed,
midway between the
shoulder and elbow.
2) 2” (5 cm) above navel — belly relaxed.
3) At navel — belly relaxed.
4) 2” (5 cm) below navel — belly relaxed.
5) Hips — f eet together at maximum
­protrusion of buttocks.
6) Thighs — h
igh, just below the buttocks
crease with legs apart and
weight ­distributed equally
on both feet.
Women Measure:
Suprailium, triceps, and thigh.
Men Measure:
Chest, abdomen, and thigh.
Record each measurement on your Results Summary
Sheet.
1
2
3
4
5
6
65
Measurements
Skinfold Measurements
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.
Women Measure: Suprailium, Triceps, and Thigh
Suprailium
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.
Thigh
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.
Men Measure: Chest, Abdomen and Thigh
Chest
Stand relaxed. Pick up a diagonal
skinfold over the right pectorals
muscle, midway between the
armpit and the nipple.
Abdomen
Stand relaxed. Pick up a vertical
skinfold on the right side of the
navel.
66
Measurements
Using Calipers When Measuring Skinfolds
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.
Women
Men
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.
Starting body-fat percentage
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) K
eep 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.
3) H
ave the person taking the photograph
move away from you until he can see your
entire body in the viewfinder.
4) S
tand 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) W
hen 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.
67
Determining Your Body Fat
To Use The Nomogram:
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) C
onnect 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.
130
125
120
115
Female
110
Male
105
40
33
Age in Years
55
90
29
34
40
35
30
25
20
15
85
27
32
50
45
95
36
80
25
30
23
75
28
70
21
19
17
15
13
11
9
7
5
3
Percent
Body-Fat
26
65
24
60
22
55
20
50
18
45
16
40
14
35
12
10
Sum of Three Skinfolds (mm)
31
60
100
38
30
25
20
15
10
Baun, W.D, Baun, M.R., and Raven, P.B. A nomogram for the estimate of percent body fat from
generalized equations. Research Quarterly for Exercise and Sport, 52:380-384, 1981.
68
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.
For Example:
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).
His­­lean-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.
Enter Your Information Here: (Pounds or Kilograms)
Before
Body Weight
Body Weight
Body Fat Weight
=
x
Fat Percentage
Weight of Body Fat
–
Lean-Body Weight
=
Use the Same Factors to Calculate After Six Weeks.
Body Weight
Fat Percentage
Body Weight
Body Fat Weight
=
x
After
Weight of Body Fat
–
Lean-Body Weight
=
Final Results
Before Body Fat Weight
–
After Body Fat Weight
Total Fat Lost
=
After Lean-Mass Weight Before Lean-Mass Weight Total Lean-Mass Gained
–
=
69
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.
Measurements
Before
After
Difference
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 submit your results, please send to: Bowflex Results, 16400 SE Nautilus Drive,
Vancouver, WA 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.
70
The Workouts
GUIDELINES Week 1&2
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 60 seconds. No workout should take more than 30 minutes to complete. Perform each
workout three days a week.
Exercise
Leg Extension
Bench Press
Lying Biceps Curl
Seated Shoulder Press
Seated Abdominal Crunch
Sets
1
1
1
1
1
Reps
8-12
8-12
8-12
8-12
8-12
GUIDELINES Week 3&4
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
45 seconds. No workout should take more than 30 minutes to complete. Perform each workout three
days a week.
Exercise
Leg Extension
Bench Press
Lying Biceps Curl
Seated Shoulder Press
Rear Deltoid Rows*
Seated Triceps Extension
Seated Abdominal Crunch
Sets
1
1
1
1
1
1
1
Reps
8-12
8-12
8-12
8-12
8-12
8-12
8-12
GUIDELINES Week 5&6
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
30 seconds. No workout should take more than 30 minutes to complete. Perform each workout three
days a week.
Exercise
Sets
Reps
Leg Extension
Leg Press
Bench Press
Lying Biceps Curl
Lying Shoulder Pullover
Reverse Fly
Rear Deltoid Rows*
Seated Triceps Extension
Seated Abdominal Crunch
1
1
1
1
1
1
1
1
1
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
* The Upright Row exercise was used in Dr. Darden’s original study. Although many people have used this exercise for years, recent information in the Physical
Therapy field has caused the authors of this manual to caution against performing this exercise because of the unnatural twisting movement created in the
shoulder joint. We suggest you substitute Rear Deltoid Rows for the upright Row exercise.
71
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.
Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan:
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.
Keep Menus Simple and Food Substitutions to a Minimum:
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.
For Example
Daily Amount
Calories
Carbohydrate
60%
Protein
20%
Fat
20%
2000
1900
1800
1700
1600
1500
1400
1300
1200
1100
1000
1200
1140
1080
1020
960
900
840
780
720
660
600
400
380
360
340
320
300
280
260
240
220
200
400
380
360
340
320
300
280
260
240
220
200
Avoid Too Much Stress:
Too much stress of any kind can cause the body to actually preserve fat stores. You should
relax more. An after-dinner 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, no
other exercises or activities are allowed during the six-week program. 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.
72
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 sport 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 rest room,
especially during the first week of the program.
Remember, your body is an adaptive system,
and it will soon accommodate the increased
water ­consumption.
Note: Although it is doubtful that you could
ever drink too much water, a few ailments
can be negatively affected by large amounts
of fluid. For example, anyone with a kidney
disorder, or anyone who takes diuretics,
should consult a physician before going on the
recommended water-drinking schedule. If you
have any doubts about the recommendations,
play it safe and check with your doctor.
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, 1 US
gallon of ­­­ice cold water (3.8 l) generates 123
calories of heat ­energy.
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:
Week 1 = drink four 32-oz. bottles (3.8 l) of ­­ice-cold water per day.
Week 2 = drink four and a half 32-oz. bottles (4.3 l) of ice-cold water per day.
Week 3 = drink five 32-oz. bottles (4.6 l) of ice-cold water per day.
Week 4 = drink five and a half 32-oz. bottles (5.2 l) of ice-cold water per day.
Week 5 = drink six 32-oz. bottles (5.7 l) of ice-cold water per day.
Week 6 = drink six and a half 32-oz. bottles (6.2 l) of ­­ice-cold water per day.
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 mid-afternoon and latenight snack to keep your energy high and your
hunger low.
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:
Week 1 & 2:
Men 1500 calories per day.
Women 1200 calories per day.
Week 3 & 4:
Men 1400 calories per day.
Women 1100 calories per day.
Week 5 & 6:
Men 1300 calories per day.
Women 1000 calories per day.
73
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 kitchen-inept 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.
74
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
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, Reduced-Calorie
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:
2 slices whole wheat bread (140)
2 t. Promise Ultra® Vegetable Oil Spread (24)
1/2 C. skim milk (45)
Late-Night Snack
Men–200 calories for 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 afternoon snack
selections plus the following:
1/2 C. low-fat frozen yogurt (100)
2 C. light, microwave popcorn (100)
75
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)
Lunch = 300 calories.
Choice of sandwich, soup or salad.
Sandwich
2 slices whole wheat bread (140)
10 ml Promise Ultra® Vegetable Oil
Spread (24)
57 g white meat (about 8 thin slices), ­chicken or
turkey (80)
28 g fat-free cheese (1 1/2 slices) (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 water (180)
15 ml Hellmann’s® Light, Reduced-Calorie
Mayonnaise (50)
30 ml sweet pickle relish (40)
60 ml whole kernel corn, canned, no salt added
(30)
Noncaloric beverage
Men add:
120 ml sliced white potatoes, canned (45)
2 slices whole wheat bread (140)
Steak Dinner
85 g lean sirloin, broiled (176)
120 ml sweet peas, canned, no salt
added (60)
120 ml beets, canned (35)
120 ml skim milk (45)
Noncaloric beverage
Men add:
2 slices whole wheat bread (140)
5 ml Promise Ultra® Vegetable Oil Spread (12)
120 ml skim milk (45)
Frozen Microwave Dinner
Choose one meal:
• Glazed Chicken Dinner, Lean Cuisine® (230)
160 ml skim milk (60)
Noncaloric beverage
• Lasagna with Meat Sauce, Lean Cuisine®
(240)
120 ml skim milk (45)
Noncaloric beverage
• Macaroni and Cheese, Weight Watchers®
(260)
120 ml skim milk (45)
Noncaloric beverage
• Broccoli & Cheddar Cheese Sauce over Baked
Potato, Lean Cuisine® Lunch Express (250)
120 ml skim milk (45)
Noncaloric beverage
• Grilled Turkey Breast, Healthy Choice® (260)
120 ml skim milk (45)
Noncaloric beverage
Men add:
2 slices whole-wheat bread (140)
10 ml Promise Ultra® Vegetable Oil
Spread (24)
120 ml skim milk (45)
Late-Night Snack
Men–200 calories for 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 afternoon snack
selections plus the following:
120 ml low-fat frozen yogurt (100)
240 ml light, microwave popcorn (100)
* Nutritionally equivalent products with similar calorie counts may be substituted if recommended products cannot be found.
76
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.
Staples
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).
Grains
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).
Fruits
Bananas, large (8 3/4 inches [22 cm] long),
apples (3-inch [7.6 cm] diameter), cantaloupes
(5-inch [12.7 cm] diameter), dried prunes,
raisins.
Vegetables
Lettuce, tomatoes, whole kernel corn (canned
no salt added), sweet peas, (canned no salt
added), sliced white potatoes (canned), cut
beets (canned).
Dairy
Yogurt (light nonfat), cream cheese (light),
cheese
(fat-free), low-fat frozen yogurt, Carnation®
Instant Breakfast packets, Champion UltraMet®
Packets.
Meat, Poultry, Fish and Entrees
Chicken (thin sliced), turkey (thin sliced), tuna
(canned in water), sirloin steak (lean).
Canned soup:
Healthy Choice® Hearty Chicken, Campbell’s®
Healthy Request Hearty Vegetable Beef.
Frozen microwave dinners or entrees:
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.
77
Q&A
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.
Q. I often get headaches when I eat only 1000 calories
a day. What should I 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.
Q. I don’t like red meat. I notice that the Lean Cuisine®
Lasagna with Meat Sauce ­contains beef. What can I
­substitute for it?
A. L
ean 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.
Q. M
ay I have dinner for lunch and lunch
for dinner?
A. Yes.
Q. I tend to get a headache when I drink
cold water. Can I drink water without it
being 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.
Q. Is it possible to drink too much water?
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.
Q. Is bottled water better than tap water?
A. R
esearch 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
Q. I’m a middle-aged woman who gets black and blue
marks on my legs when I diet. Am I doing anything
wrong?
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.
Q. I’m a 40-year-old woman with a teenage son and
­daughter. My husband and I both want to lose 10
pounds (4.5 kg) and the children would also like to
lose some weight. Can I put the whole family on the
program?
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.
Q. I’m afraid that I might get large, unfeminine
muscles from some of the Bowflex® exercises you
recommend in this course. What can I do to prevent
this from happening?
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
78
Q&A
• Your partner should be someone with whom you’ll
share a spirit of cooperation, not competition.
Bowflex® machine will make your muscles larger—
but not excessively large—and larger muscles will
make your body firmer and more shapely.
Q. W
hy is it so important I perform the Bowflex
­exercises with a 4-second count on the lifting and
­lowering?
• 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.
®
A. B
ecause 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.
Q. I’m confused about how to breathe during each
Bowflex® exercise?
Q. W
hy won’t you allow me to do aerobic dancing on
my ­off-days to speed up the loss of body fat?
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 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.
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:
• Breathe normally during the first five repetitions.
• Take shorter, more shallow breaths during the sixth,
seventh and eighth repetitions.
• Emphasize exhalation more than inhalation,
especially during the ninth and tenth repetitions.
Focus on good form and slow movement.
• Do not hold your breath on any repetition. Practice
relaxing your face and neck. Do not grit your teeth.
Keep your eyes open and remain alert.
Q. I’m not as disciplined and patient as I’d like to be.
How can I better stay on track with the program?
A. 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.
Q. W
hat happens after six weeks? How do I continue
the program if I need to lose
more 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.
Q&A
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.
Q. I’m pleased that I lost the fat I wanted to lose. What
do I do to maintain my new body weight?
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.
dhere to a carbohydrate-rich, moderate-calorie eating
A
plan.
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 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.
Eat smaller meals more frequently.
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.
You should realize by now the benefits of ­consuming
plenty of water each day. Make your water bottle a
permanent part of your lifestyle.
79
Train on the Bowflex® machine at least twice a week.
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.
Add variety to your Bowflex® routines.
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.
Maintenance Routine 1
1. Seated Hip Abduction
2. Seated Hip Adduction
3. Seated Straight Leg Calf Raise
4. Chest Fly
5. Incline Bench Press
6. Shoulder Pullover
7. Shoulder Shrug
8. Standing Biceps Curl
9. Seated Wrist Curl
10. Seated Wrist Extension
Maintenance Routine 2
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
Look in your Bowflex Ultimate® 2 Owner’s Manual for
descriptions of the new exercises.
Be consistent with your Bowflex® machine exercising,
healthy eating, and superhydrating—and your
accomplishments may well exceed your goals.
80
Exercise Log
Please feel free to make copies of this chart to continue your exercise log.
EXERCISE
Bench Press
DATE
Sets
2
Reps
10, 9
120, 130
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
DATE
DATE
DATE
DATE
DATE
Warranty Information
6-Week Satisfaction Guarantee
81
How Long Does Warranty Coverage Last?
We want you to know that the Bowflex Ultimate 2 is
a superior product. Your satisfaction is guaranteed. If,
for any reason, you are not 100% satisfied with your
Bowflex Ultimate® 2, 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 1-800-605-3369
or write to Nautilus, Inc. at 16400 SE Nautilus Drive,
Vancouver, WA 98683 for a Return Authorization
Number. Return Authorization will be granted if:
a. You purchased your Bowflex Ultimate® 2 directly
from Nautilus or from a certified Nautilus® dealer;
and
b. You are calling within 6 weeks of the delivery date
of your merchandise.
Returns should be shipped to: 16400 SE Nautilus Drive,
Vancouver, WA 98683.
All returned merchandise must be properly packaged in
the original boxes and in good condition.
NOTE: You are responsible for return shipping and
for any damage or loss to merchandise that occurs
during return shipment. We highly recommend that you
insure your shipment.
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, and does not apply to sales made
by dealers or distributors.
What Does This Warranty Cover?
Nautilus warrants to the original purchaser of the
Bowflex Ultimate® 2 that the Bowflex Ultimate® 2 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.
Residential: 12 Years on machine, No-Time-Limit
Warranty on Power Rod® units.
Commercial : This warranty is void if Bowflex
Ultimate® 2 is used in a Commercial Environment
This warranty covers all defects in material or
workmanship of the Bowflex Ultimate® 2. 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 Ultimate® 2
Warranty Registration Card within 30 days of purchase
and return it to the address on the Warranty Registration
Card.
Warranty Does Not Cover
• A Bowflex Ultimate® 2 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.
What Nautilus Will Do
During your Warranty Coverage Period, Nautilus
will repair any Bowflex Ultimate® 2 that proves to be
defective in materials or workmanship. In the event
repair is not possible, Nautilus will either replace your
Bowflex Ultimate® 2 or refund your purchase price, less
shipping and handling. Nautilus 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.
Service Support
Call to speak to a Nautilus® Representative at
1-800-605-3369 or write to Nautilus, Inc. 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.
How State Law Applies
This warranty gives you specific legal rights, and you
may also have other rights, which vary from state to
state.
Bowflex Ultimate 2 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:
M M
Purchaser date of birth:
Gender:
Male
Female
Marital status: Married
D D
Y Y
D D
M M
Y Y
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
$50,000 – $74,999
$100,000 – $149,999
$15,000 – $24,999
$35,000 – $49,999
$75,000 – $99,999
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.
©2005. Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, Bowflex Ultimate and Power Rod are either registered trademarks or trademarks of Nautilus, Inc.
All other trademarks are owned by their respective companies.
Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS www.nautilus.com
What Is Covered
Nautilus warrants to the original
purchaser of the Bowflex Ultimate® 2
that the Bowflex Ultimate® 2 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.
Bowflex Ultimate® 2
• 12 years on machine
• No-Time-Limit Warranty
on Power Rod® units.
Warranties Do Not Cover
• 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.
What We Will Do
During your Warranty Coverage
Period, Nautilus will repair any Bowflex
Ultimate® 2 that proves to be defective
in materials or workmanship. In the
event repair is not possible, Nautilus
will either replace your Bowflex
Ultimate® 2 or refund your purchase
price, less shipping and handling.
Service Support
Call to speak to a Nautilus® Representative
at 1-800-605-3369 or write to Bowflex
Ultimate® 2 at 16400 SE Nautilus Dr.,
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.
How State Law Applies
This warranty gives you specific legal
rights, and you may also have other rights
which vary from state to state.
• A Bowflex Ultimate® 2 purchased for
commercial or institutional use.
Please fold over and tape before mailing
Please fold over and tape before mailing
Place
Stamp
Here
Bowflex Ultimate® 2
16400 SE Nautilus Drive
Vancouver, WA 98683
This manual is written and designed
by industry professionals. If you
have any questions regarding
your Bowflex Ultimate® 2 or any
instructions found in this manual,
please call 1-800-605-3369 for
assistance.
(Shown with optional accessories)
©2009. Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, Bowflex Ultimate and Power Rod are either registered trademarks or trademarks of Nautilus, Inc.
All other trademarks are owned by their respective companies.
Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS www.nautilus.com
Printed in China
PN000-4301 RevD (093009)
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