Bowflex Home Gym ElitePlus User Manual

™

The Bowflex Elite

Home Gym

Assembly Instructions

51018 Rev AB (10/2004)

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Get To Know Your Machine

Basic Assembly Principles

Here are a few basic tips that will make your assembly of the Bowflex® Elite™ home gym quick and easy. By using these

principles, you can simplify each process and save yourself extra time and effort.

1. To make the assembly process go faster, gather the pieces you need for each step and thoroughly read the assembly

instructions for that step prior to starting assembly for the step.

2. When tightening a locknut on a bolt, use a combination wrench to grip the locknut and ensure that it is fastened securely.

3. When attaching two pieces, gently lift and look through the bolt holes to help guide the bolt through the holes.

4. As a general rule, and for all bolts and nuts on your Bowflex® Elite™ home gym, turn bolts or nuts toward the right to

tighten and left to loosen. Or you can remember the mnemonic: “Righty tighty, lefty loosey.”

Parts List*

Hardware List*

Item No. Qty.

Description

Item No. Qty.

Description

LOWER LAT TOWER

BASE PLATFORM

SCREW, #10 PHILLIPS HEAD

SCREW, #10 X 1" PHILLIPS HEAD

SCREW, 5/16" X 3/4" BUTTON HEAD

SCREW, 3/8" X 3/4" BUTTON HEAD

SCREW, 3/8" X 2 1/2" BUTTON HEAD

SCREW, 3/8" X 2 3/4" BUTTON HEAD

SCREW, 3/8" X 3" BUTTON HEAD

SCREW, 3/8" X 3 1/4" BUTTON HEAD

SCREW, 3/8" X 4 1/4" BUTTON HEAD

SCREW, 3/8" X 5" BUTTON HEAD

WASHER, 1/4"

BASE RIGHT LEG

BASE LEFT LEG

SQUAT PLATFORM

CHEST BAR

SEAT PAD

SEAT BRACKET

SEAT RAIL

REAR LEG

REAR LEG CROSS TUBE

SEAT RAIL KNOB

WASHER 5/16"

LEG EXTENSION PIVOT TUBE

FOAM ROLLERS

WASHER, 3/8"

NYLOCK NUT 3/8"

FOAM ROLLER END CAPS

SHORT CHROME ROLLER TUBES

LONG CHROME ROLLER TUBE

ROLLER TUBE SPACERS

LEG EXTENSION SEAT PAD

LEG EXTENSION SEAT SUPPORT TUBE

LAT CROSS BAR

BOLT COVERS, 3/8"

Accessory List*

Item No. Qty.

Description

SQUAT BAR

UPPER LAT TOWER

ROD BOX FRAME

BENT LAT BAR

HAND GRIPS

ROD BOX WITH POWER RODS®

FACEPLATE

ROWING BELT

SNAP HOOKS

FACEPLATE BACK RIGHT

FACEPLATE BACK LEFT

BENCH PAD

SQUAT STRAPS

ROD CABLES W/ 2 SNAP HOOKS (attached)

LAT CABLES W/ 2 SNAP HOOKS (attached)

LEG CABLE

LOCK OUT PIN

CHEST PULLEYS

SQUAT CABLES W/ 2 SNAP HOOKS (attached)

NOTE: LEAVE ALL CABLES WRAPPED AND BAGGED UNTIL YOUR BOWFLEX® ELITE™ HOME GYM IS FULLY ASSEMBLED.

*Specifications subject to change without notice.

A-1

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Hardware Guide

Tools You Will Need

You will need the following tools to complete the assembly of your Bowflex® Elite™ home gym. If you don’t have these

tools, you can find them at any hardware or department store for a reasonable price.

• 1/2" combination wrench

• 9/16" combination wrench

• Phillips screw driver

• Utility Knife or Scissors

• Rubber mallet (optional)

Note: Drawings are actual size

• (2) Allen Wrenches (included)

Item #:

Qty.:

Item #:

Qty.:

Descr: 3/8" X 3/4"

Button Head Screw

Item #:

Qty.:

Descr:

Item #

Qty.: 46

Descr: 3/8" FlatWasher

Item #:

Qty.:

Descr: 5/16" FlatWasher

Descr: #10 X .75”

Phillips Head Screw

1/4" FlatWasher

Item #:

Qty.:

Item #:

Qty.:

Item #:

Qty.:

Descr: 3/8" Nylock Nut

Descr: #10 X 1"

Phillips Head Screw

Descr: 3/8" X 2 1/2"

Button Head Screw

Item #:

Qty.:

Item #:

Qty.:

Descr: 5/16" X 3/4"

Button Head Screw

Descr: 3/8" X 2 3/4"

Button Head Screw

Item #:

Qty.:

Descr: 3/8" X 3"

Button Head Screw

Item #:

Qty.:

Descr: 3/8" X 3 1/4"

Button Head Screw

Item #:

Qty.:

Descr: 3/8" X 4 1/4"

Button Head Screw

Item #:

Qty.:

Descr: 3/8" X 5"

Button Head Screw

A-2

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Assembly Guide

Step 1 - Attach the Lower Lat Tower to the Base

Figure 1

Platform

Locate the following items:

Mounting

Channels

Forward

Screws

• Item #1 - Lower Lat Tower

• Item #2 - Base Platform

• Item #H - (4) 3/8" X 3" Button Head Screws

• Item #N - (8) 3/8" Washers

• Item #O - (4) 3/8" Nylock Nuts

Set the Base Platform (Item #2) onto the floor as shown in

Figure 1. Line up the bolt holes in the mounting channels

on the Lower Lat Tower (Item #1) with the holes in the

Base Platform tubes.

Place (4) 3/8" Washers (Item #N) over the ends of (4) 3/8" X

3" Button Head Screws (Item #H) - one washer per screw.

Insert the forward screws through the bolt holes in the Lower

Lat Tower and Base Platform first, then tip the Base Platform

back to install rear screws. Place (4) 3/8"Washers over the ends

of the screws, one washer per screw, and secure using (4) 3/8"

Nylock Nuts (Item #O), as shown in Figure 1.

Base Platform

Tubes

Completely tighten hardware installed during Step 1.

Step 2 - Attach the Base Legs to the Base Platform

Figure 2

Locate the following items:

Stems

• From Step 1 - Base Platform/Lower Lat Tower Assembly

• Item #3 - Base Right Leg - Do not unwrap cables!

• Item #4 - Base Left Leg - Do not unwrap cables!

• Item #E - (4) 3/8" X 3/4" Button Head Screws

• Item #N - (4) 3/8" Washers

Base Platform/

Lower

LatTower

Assembly

With the Base Platform/Lower Lat Tower Assembly (from

Step 1) on the floor, insert the stems from each Base Leg

into the tube ends on the Base Platform, as shown in Figure 2.

Make sure to orient the 2 pulleys upward.

Stems

Carefully line up the two bolt holes on each Leg with the

correspondingholes on the Base Platform/Lower Lat Tower

Assembly.

Tube

Ends

Place (4) 3/8"Washers (Item #N) over the ends of (4) 3/8" X

3/4" Button Head Screws (Item #E) - one washer per screw.

Loosely secure the Base Legs to the Base Platform Assembly

with the screws and washers as shown in Figure 2.

Pulleys

Completely tighten hardware installed during Step 2.

A-3

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Assembly Guide

Figure 3a

Step 3 - Attach the Squat Platform to the Main

Assembly

Base Platform/Lower

LatTower Assembly

Locate the following items:

• From Step 2 - Base Platform/Lat Tower (Main) Assembly

• Item #5 - Squat Platform

• Item #I - (2) 3/8" X 3 1/4" Button Head Screws

• Item #N - (4) 3/8" Washers

• Item #O - (2) 3/8" Nylock Nuts

• Item #Q - (4) Bolt Covers

Bolt

Holes

With the Base Frame/Lower Lat Tower (Main)

Assembly (from Step 2) on the floor, carefully lift up the

front of the unit, then slide the Squat Platform (Rubber-

pad side down) underneath both Legs.

Leg

Line up the bolt holes in the brackets on the Squat

Platform with the bolt holes on each Leg (directly behind

the pulleys), as shown in Figure 3a.

Place (2) 3/8" Washers (Item #N) over the ends of (2)

3/8" X 3 1/4" Button Head Screws (Item #I) - one washer

per screw. Insert the screws through the lined-up holes as

shown, then place (2) 3/8" Washers and (2) 3/8" Nylock

Nuts (Item #O) over the end of each screw, securely

tightening them in place.

Squat

Platform

Brackets

Figure 3b

Completely tighten hardware installed during Step 3.

Place (2) Bolt Covers (Item #Q) over the Nylock Nuts

installed in this step - one cover per nut. Then, place (2)

additional Bolt Covers over the J-bolts, one cover per bolt,

that attach the Pulleys to the Leg, as shown in Figure 3b.

A-4

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Assembly Guide

Step 4 - Attach the Chest Bar with Pulleys to the

Figure 4

Main Assembly

Locate the following items:

Chest Bar

Brackets

• From Step 3 - Main Assembly

• Item #6 - Chest Bar

• Item #31 - Chest Pulleys

• Item #K - (2) 3/8" X 5" Button Head Screws

• Item #N - (4) 3/8" Washers

• Item #O - (2) 3/8" Nylock Nuts

Line up the bolt holes in the brackets on the Chest Bar

(Item #6) with the lowest bolt holes on the Lower Lat

Tower, as shown in Figure 4.

Place (2) 3/8" Washers (Item #N) over the end of (2) 3/8”X

5" Button Head Screws (Item #K) - one washer per screw.

Insert the screws through the lined up holes in the Chest

Bar and the Lower Lat Tower, and secure each screw by

placing (1) 3/8" Washers and (1) 3/8" Nylock Nuts (Item

#O) over the end of each screw.

Base Platform/

Lower LatTower

Assembly

Remove the (2) 1/4”X 1/2”Socket Head Cap Screws from

the underside of each end of the Chest Bar. Slide the Chest

Pulleys (Item #31) over each end of the Chest Bar. Install

(1) 1/4”X 1/2”Socket Head Cap Screw into the hole on

the underside of each end of the Chest Bar. This prevents

the Chest Pulleys from sliding off

Figure 5

Completely tighten hardware installed during Step 4.

Step 5 - Attach the Seat Bracket to the Seat Pad

Locate the following items:

• Item #7 - Seat Pad

• Item #8 - Seat Bracket

• Item #C - (4) 5/16" X 3/4" Button Head Screws

• Item #M - (4) 5/16" Washers

Cut-out

Place the Seat Pad (Item #7) on the floor, cushion-side down.

Position the Seat Bracket (Item #8) so the cut-out is toward the

angled edge of the Seat Pad. Align the four holes in the Seat

Bracket with the four holes in the Seat Pad.

Angled

Edge

Place(4)5/16"Washers (Item#M)over(4)5/16"X3/4"Button

HeadScrews(Item#C)-oneovereach screw, and use those

screws to securetheSeatBrackettotheSeatPad.

Completely tighten hardware installed during Step 5.

A-5

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Assembly Guide

Step 6 - Attach the Seat Rail to the Seat Assembly

Figure 6

Locate the following items:

• From Step 5 - Seat Pad/Seat Bracket Assembly

• Item #9 - Seat Rail

Seat Pad/Seat

Bracket Assembly

Undo the twist ties from the Rail Pivot Bushings and remove the

Bushings. Set aside until the end of this step.

Rail Pivot

Bushings

Line up the Seat Rail (Item #9) with the Seat Assembly (from Step

5). Orient the Seat Rail so that the Pull Pin on the Seat Bracket is

on the same side as the holes in the Seat Rail.

Pull Pin

Pull out the Pull Pin on the Seat Bracket, and then insert the

Seat Rail through the Seat Bracket, (see Figure 6).

Holes in the

Seat Rail

To adjust the Seat, slide the Seat until the Pull Pin is aligned

with one hole, then release the Pull Pin into the hole.

Once you have attached the Seat Assembly to the Seat Rail,

reinstall the Rail Pivot Bushings that you removed at the

beginning of this step.

Note: See Step 22 to adjust the Seat Bracket.

Figure 7

Step 7 - Attach the Rear Leg to the Rear Leg Cross

Tube

Locate the following items:

• Item #10 - Rear Leg - Do not unwrap cables!

• Item #11 - Rear Leg Cross Tube

• Item #H - (2) 3/8" X 3" Button Head Screws

• Item #N - (4) 3/8" Washers

• Item #O - (2) 3/8" Nylock Nuts

Line up the holes in the bracket on the Rear Leg (Item #10) with

the holes in the Rear Leg CrossTube (Item #11) as shown in

Figure 7.

Place (2) 3/8" Washers (Item #N) over the end of (2) 3/8"

X 3" Button Head Screws (Item #H) - one per each screw.

Insert the screws through the lined up holes, and secure by

placing (1) 3/8" Washer and (1) 3/8" Nylock Nut (Item #O)

over the end of each screw, as shown in Figure 7.

Rear Leg

Bracket

Completely tighten hardware installed during Step 7.

A-6

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Assembly Guide

Step 8 - Attach the Rear Leg to the Seat Rail

Figure 8

Locate the following items:

• From Step 6 - Seat Rail Assembly

• From Step 7 - Rear Leg Assembly

• Item #J - (1) 3/8" X 4 1/4" Button Head Screw

• Item #N - (2) 3/8" Washers

End

Bracket

• Item #O - (1) 3/8" Nylock Nut

• Item #Q - (2) Bolt Covers

Rail

Assembly

UndothetwisttiesfromthePivotBushingsontheendoftheRear

Leg Assembly (from Step 6), but do not remove the Bushings.

Note: When attaching the Rear Leg Assembly (from Step 7)

to the Seat Rail Assembly, rotate the Rear Leg forward (as

shown in Figure 8b), to allow the Leg Latch to engage with

the Seat Rail Pull Pin.

Middle

Hole

Align the holes on the End Bracket of the Seat Rail Assembly

with the middle holes on the Rear Leg Assembly, (see Figure 8).

Rear Leg

Assembly

Place (1) 3/8"Washer (Item #N) over the end of (1) 3/8" X 4 1/4"

Button Head Screw (Item #J). Insert the screw through the lined

upholesandthenlooselysecureontheoppositesidebyplacing(1)

3/8"Washer and (1) 3/8" Nylock Nut (Item #O) over the end.

Figure 8b

Do not over-tighten hardware from Step 8.

Rail

Assembly

Leg Latch

Note:Tighten the nylock nut enough that the threads of the

screwextendthroughthenylocknut,butlooselyenoughthatthe

Leg Assembly can move freely.

At this time, place (1) Bolt Cover (Item #Q) over the

Nylock Nut installed during Step 8, place 1 bolt cover over

the Nylock Nut going through the rear leg pulley.

Seat Rail

Pull Pin

Rear Leg

Once you have completed Step 8, rotate the Rear Leg back

until it engages the Seat Rail Pull Pin.

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Assembly Guide

Step 9 - Attach the Seat Rail to the Main Assembly

Figure 9

Locate the following items:

Main

Assembly

• From Step 4 - Main Assembly

• From Step 8 - Seat Rail Assembly

• Item #12 - Seat Rail Knob

• Item #J - (1) 3/8" X 4 1/4" Button Head Screw

• Item #N - (2) 3/8" Washers

• Item #O - (1) 3/8" Nylock Nut

• Item #Q - (1) Bolt Cover

Seat Rail

Bracket

Align the holes on the Seat Rail Assembly (from Step 8)

with the holes in the Rail Bracket on the Main Assembly

(from Step 4), as shown in Figure 9.

Rail

Assembly

Insert the Seat Rail Assembly into the Seat Rail Bracket,

and then place (1) 3/8" Washer (Item #N) over the end of

(1) 3/8" X 4 1/4" Button Head Screw (Item #J). Insert the

screw through the aligned holes, as shown, and place (1)

3/8" Washer and (1) 3/8" Nylock Nut (Item #O) over the

end of the screw to secure.

Do not over-tighten the hardware from Step 9.

Note:Tighten the nylock nut enough that the threads of the

screw extend through the nylock nut, but loosely enough that

the Seat Rail Assembly can move freely.

At this time, place (1) Bolt Cover (Item #Q) over the

Nylock Nut installed during Step 9. Then, thread the Seat

Rail Knob (Item #12) into the top hole on the Seat Rail

Bracket, as shown in Figure 9, but do not over-tighten.

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Assembly Guide

Figure 10a

Step 10 - Attach the Leg Extension Pivot Tube

Bracket

Locate the following items:

“Curve”

• Item #13 - Leg Extension Pivot Tube

• From Step 9 - Main Assembly

• Item #30 - Lock Out Pin

• Item #G - (1) 3/8" X 2 3/4" Button Head Screw

• Item #N - (2) 3/8" Washers

• Item #O - (1) 3/8" Nylock Nut

• Item #Q - (1) Bolt Cover

Undo the twist ties from the Pivot Bushings. Aligntheholes

locatedonthe“curve”oftheLegExtensionPivotTube(Item#13)

withtheholesonthebracketoftheRearLeg,asshowninFigure

10a.

Rear Leg

Place (1) 3/8" Washer (Item #N) over the end of (1) 3/8"

X 2 3/4" Button Head Screw (Item #G). Thread the

screw through the aligned holes and bushings and secure

by placing (1) 3/8" Washer and (1) 3/8" Nylock Nut (Item

#O) over the end of the screw, as shown in Figure 10a.

Do not over-tighten hardware from Step 10.

Figure 10b

Place (1) Bolt Cover (Item #Q) over the Nylock Nut

installed during Step 10.

Holes

Leg

Extension

Note: When storing the Rail Assembly, insert the Lock

Out Pin (Item #30) through the holes in the PivotTube to

temporarily hold the Leg Extension in place while folding the

Rail up (see Figure 10b).

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Assembly Guide

Figure 11

Step 11 - Attach the Rollers to the Leg Extension

Locate the following items:

• From Step 10 - Main Assembly

• Item #14 - Foam Rollers

• Item #15 - Foam Roller End Caps

• Item #16 - Short Chrome Roller Tubes

• Item #17 - Long Chrome Roller Tube

• Item #18 - Roller Tube Spacers

There are (3) Chrome Roller Tubes on the Leg Extension.

Place the Long Chrome Roller Tube (Item #17) through the

hole closest to the Seat.

There are two holes possible in the Leg Extension Pivot

Tube for the lower of the Short Chrome Roller Tubes (Item

#16). Select the correct lower hole for your height - the

Roller should rest on your lower shin above the ankle. Insert

the (3) Chrome Roller Tubes through the holes on the Leg

Extension Pivot Tube and Rear Leg, as shown in Figure 11.

Slide (2) Roller Tube Spacers (Item #18) over each end of

the Long Chrome Roller Tube. Then, slide (2) Foam Rollers

(Item #14) over the ends of all three tubes. Cap the Roller

Tubes with the (6) Foam Roller End Caps (Item #15).

Note: Use a Rubber Mallet to secure the End Caps.

Step 12 - Attach Leg Cable to the Leg Extension

Figure 12

Locate the following items:

• From Step 11 - Main Assembly

• Item #AA - (1) Leg Cable

• Item #F - (1) 3/8" X 2 1/2" Button Head Screw

• Item #N - (2) 3/8" Washers

• Item #O - (1) 3/8" Nylock Nut

• Item #Q - (1) Bolt Cover

Slide the hooked end of the Leg Cable beneath the Leg

Extension Pulley and into the hole on the Leg Extension Pivot

Tube, as shown in Figure 12.

Place (1) 3/8" Washer (Item #N) over the end of (1) 3/8"

X 2 1/2" Button Head Screw (Item #F). Thread the screw

through holes in the Leg Extension and cable end. Place (1)

3/8" Washer and (1) 3/8" Nylock Nut (Item #O) over the

end of the screw, as shown in Figure 12, and tighten.

Completely tighten hardware installed during Step 12.

Place (1) Bolt Cover (Item #Q) over the Nylock Nut

installed during Step 12.

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Assembly Guide

Figure 13

Step 13 - Assemble the Leg Extension Seat

Locate the following items:

• Item #19 - Leg Extension Seat Pad

• Item #21 - Leg Extension Seat Support Tube

• Item #C - (4) 5/16" X 3/4" Button Head Screws

• Item #M - (4) 5/16" Washers

Rail

Bracket

Place the Leg Extension Seat Pad (Item #19) cushion-side

down. Align the holes in the Leg Extension Seat Support

Tube (Item #21) with the holes on the underside of the Seat

Pad.

Place (4) 5/16" Washers (Item #M) over (4) 5/16" X 3/4"

Button Head Screws (Item #C) - one over each screw. Insert

the screws through the aligned holes, and tighten.

Completely tighten hardware installed during Step 13.

Seat

Curved

Edge

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Assembly Guide

Figure 14

Leg Extension

Seat

Step 14 - Attach the Leg Extension Seat to the Main

Assembly

Back Edge

Locate the following items:

• From Step 13 - Leg Extension Seat Assembly

• From Step 12 - Main Assembly

SupportTube

Bracket Hooks

The Leg Extension Seat Assembly is removable, and can be

attached to the Rear Leg Assembly easily by placing the Rail

Bracket Hooks over the Rear Rollers.

Place the Rail Bracket Hooks onto the Roller Tube Spacers

(sandwiched between the Rear Leg and the Foam Rollers).

RollerTube

Spacers

Once the Support Tube Bracket Hooks connect with the

Roller Tube Spacers, slightly “roll”the back edge of the Seat

down to lock into place.

Warning: For your safety, always ensure that the Support

Tube Bracket Hooks fully engage with the Roller Tube

Spacers.

To remove the Leg Extension Seat Assembly, reverse

this procedure.

Step 15 - Attach the Lat Cross Bar to the Upper

Lat Tower

Figure 15

Locate the following items:

• Item #22 - Lat Cross Bar - Do not unwrap cables!

• Item #23 - Upper Lat Tower

• Item #H - (2) 3/8" X 3" Button Head Screws

• Item #N - (4) 3/8" Washers

• Item #O - (2) 3/8" Nylock Nuts

Lat

Tower

Bracket

Align the holes in the Lat Cross Bar (Item #22) with the

holes in the bracket on the Upper Lat Tower (Item #23).

Place (2) 3/8" Washers (Item #N) over the ends of

(2) 3/8" X 3" Button Head Screws (Item #H) - one washer

per screw. Thread the screws through the aligned holes,

then secure by placing (1) 3/8" Washer and (1) 3/8" Nylock

Nut (Item #O) over each screw and tighten.

Completely tighten hardware installed during Step 15.

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Assembly Guide

Figure 16

Step 16 - Attach the Upper Lat Tower to the Lower

Locate the following items:

Upper Lat

Tower

• From Step 15 - Upper Lat Tower Assembly

• From Step 14 - Main Assembly

• Item #E - (6) 3/8" X 3/4" Button Head Screw

• Item #N - (6) 3/8" Washers

Carefully insert the end of the Upper Lat Tower into the

open end of the Lower Lat Tower. Align the holes on the

Upper Lat Tower with the holes on the Lower Lat Tower.

Place (6) 3/8" Washers (Item #N) over the ends of (6) 3/8"

X 3/4" Button Head Screws (Item #E) - one washer per

screw. Thread the screws into the aligned holes, as shown in

Figure 16.

Lower Lat

Tower

Completely tighten hardware installed during Step 16.

Figure 17

Step 17 - Attach the Rod Box with Power Rods® to

the Rod Box Frame

Locate the following items:

• Item #24 - Rod Box Frame

• Item #25 - Rod Box with Power Rods®

• Item #B - (3) #10 X 1" Phillips Head Screws

• Item #L - (3) 1/4" Washers

Slot

Place the Rod Box Frame (Item #24) and Rod Box with

Power Rods® (Item #25) onto one side as shown in

Figure 17. Slide the Rod Box with Power Rods® into the

Rod Box Frame until the Rod Box is completely seated in

the Rod Box Frame.

Place (3) 1/4"Washers (Item #L) over the ends of (3) #10 X

1" Phillips Head Screws (Item #B) - one washer per screw.

Insert the screws through the slot on the Rod Box Frame

and thread into the holes in the Rod Box with Power

Rods®.

Completely tighten hardware installed during Step 17.

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Assembly Guide

Step 18 - Attach the Rod Box Frame to the Lat Tower

Figure 18

Locate the following items:

• From Step 16 - Main Assembly

• From Step 17 - Rod Box/Frame Assembly

• Item #K - (2) 3/8" X 5" Button Head Screws

• Item #N - (4) 3/8" Washers

Rod Box

Brackets

• Item #O - (2) 3/8" Nylock Nuts

Align the bolt holes on the Rod Box brackets with the bolt

holes on the Lat Tower above the Chest Bar , as shown in

Figure 18.

Place (2) 3/8" Washers (Item #N) over the ends of

(2) 3/8" X 5" Button Head Screws (Item #K) - one washer

per screw. Insert the screws through the aligned holes. Place

(1) 3/8" Washer and (1) 3/8" Nylock Nut (Item #O) over the

end of each screw and tighten.

Chest Bar

Completely tighten hardware installed during Step 18.

Step 19 - Attach the Faceplate to the Main Assembly

Figure 19

Faceplate

Locate the following items:

“Stems”

• Item #26 - Faceplate

• From Step 18 - Main Assembly

• Item #A - (2) #10 Phillips Head Screws

Position the textured side of the Faceplate (Item #26) against

the Lower LatTower. Insert the plastic“stems”through the

corresponding holes on the Lower LatTower, as shown in Figure

19.You may need to push the Power Rods® out of the way to

insert the screws into the holes.

Attach the Faceplate to the Lower Lat Tower by threading

(2) #10 Phillips Head Screws (Item #A) into the “stems”.

Do not completely tighten hardware installed during Step 19 -

tighten screws approximately 1/2 of completion. Hardware will

be tightened during Step 20.

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Assembly Guide

Step 20 - Attach the Faceplate Back Panels

Figure 20

Locate the following items:

• Item #27 - Faceplate Right Back Panels

• Item #28 - Faceplate Left Back Panels

• From Step 19 - Main Assembly

• Item #A - (2) #10 Phillips Head Screws

Slide each Faceplate Back Panel (Items #27 & 28), textured

side out, against the textured (back) side of the Faceplate.

The screw heads of the (2) Phillips Head Screws installed

during Step 19 should allow the Back Panels to slide beneath

them until the panels meet in the center..

Secure the Panels using (2) #10 Phillips Head Screws (Item

#A), as shown in Figure 20, attaching one side at a time.

Completely tighten hardware installed during Steps 19 & 20.

Main

Assembly

Step 21 - Tighten Lower Bolt on the Seat Bracket

Locate the following items:

Figure 21

• From Step 5 - Seat Assembly (underneath)

Using an Allen Wrench (included) and a combination wrench,

tighten the top nut & bolt on the Seat Assembly (see Figure

21). Take care that the Seat Assembly can still freely slide

without resistance along the Seat Rail when you are seated.

Note: The Seat Assembly will have some resistance when

rolling if no one is seated.

Take care not to overtighten hardware from Step 21.

Nut

A-15

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Assembly Guide

Figure 22

Step 22 - Attach the Bench to the Seat Assembly

Locate the following items:

• Item #29 - Bench Pad

• From Step 6 - Seat Assembly

The Bench easily attaches and releases from the Seat. To

attach the Bench, insert the half hinge on the end of the

Bench into the half hinge on the seat. To remove the

Bench, lift up on the long portion and pull away from Seat.

Note: At this time, carefully go over your entire

Bowflex^®Elite™ home gym, tightening all

screws, nuts and other hardware securely

before exercising on your Bowflex^®Elite™

home gym.

Seat

Assembly

Steps 23 through 26 illustrate how to route and connect the

™

Cables to your new Bowflex^®Elite home gym.

Figure 23 - Rod Cables

Step 23 - Route the Rod Cables

Rod

Cap

Locate the following items:

• Item #S - (2) Hand Grips

• Item #V - (2) Snap Hooks

• Item #Y - (2) Rod Cables with (2) Snap Hooks (attached)

Rod

Hook

Un-wrap the Cables from both Pulleys on the Chest bar.

Pull one end of the Cable from the Chest Pulley upwards.

Attach the Cable to one Rod Cap by hooking the Rod

Hook through the hole in the Rod Cap.

Then, fasten one Hand Grip to the Snap Hook on the

opposite end of the Cable, as shown in Figure 23.

Hand

Grip

Repeat for remaining Chest Pulley Rod Cable.

Snap

Hook

A-16

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Assembly Guide

Step 24 - Route the Lat Cables

Figure 24 - Lat Cables

Snap

Hook

Locate the following items:

• Item #S - (2) Hand Grips

• Item #R - (1) Bent Lat Bar (optional)

• Item #Z - (2) Lat Cables with (2) Snap Hooks (attached)

Hand Grips

or Bent

Lat Bar

Un-wrap the Lat Cables with Snap Hooks from both Pulleys on

the Lat Cross Bar. Pull one end of the Cables down from the Lat

Cross Bar, and fasten to the Chest Cable Snap Hook.

Snap

Hook

Fasten the attached Snap Hook from the Lat Cable to a Hand

Grip or the Bent Lat Bar. Repeat for remaining Lat Cable.

Step 25 - Route the Leg Cables

Figure 25 - Leg Cables

Locate the following items:

• Item #AA - Leg Cable

• From Step 14 - Leg Extension Seat Assembly

Un-wrap the Cables from the Rear Leg Pulley.

Snap

Hook

Pull one end of the “Y”Cable away from the Rear Leg to fasten to

a Snap Hook on the Rod Cable.

Leg

Extension

Seat

Note: For this step, make sure your Leg Extension Seat is

installed.

Step 26 - Route the Squat Cables

Locate the following items:

• Item #R - Squat Bar

Figure 26 - Squat Cables

Squat Bar

Un-wrap the Cables on each Base Leg Pulley. Pull one end of

the Cable up from the Leg Pulley, and fasten the Cable to a Snap

Hook on the Chest Bar.

Fasten the Snap Hook attached to the Squat Cables to the

corresponding Squat Bar “D”Ring.

Snap

Hook

Repeat for remaining Squat Cable.

Snap

Hook

CONGRATULATIONS! You have successfully completed assembly

™

of your Bowflex

Elite home gym! Please inspect your machine

to ensure that all fasteners are tight and everything is properly

assembled. Review all warnings that are affixed to the machine.

A-17

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This manual is written and designed

by industry professionals. If you have

any questions regarding your Bowflex®

Elite™ home gym or any instructions

found in this manual, please call

1-800-605-3369 for assistance.

Bowflex, Bowflex Elite, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus, Inc.

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Special Edition Includes:

Dr. Ellington Darden’s

Six Week Fast Fat Loss –

Body Leanness Program

™

The Bowflex Elite

Home Gym

Owner’s Manual

and Fitness Guide

Written By: Tom Purvis RPT, RTS

Registered Physical Therapist

and founder of the

Resistance Training

Specialist Program

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Table of Contents

Safety Precautions

Arm Exercises:

Triceps Pushdown

Single-Arm Pushdown

French Press

Lying Triceps Extension

Cross Triceps Extension

Lying 45° Triceps Extension

Seated Triceps Extension

Standing Biceps Curl

Seated Biceps Curl

Lying Biceps Curl

Seated Wrist Extension

Standing Wrist Curl

Reverse Curl

Seated Wrist Curl

Standing Wrist Extension

“Rope” Pushdowns

Get To Know Your Machine

How to Use Your Machine

The Bowflex® Body Leanness Program

By Ellington Darden, Ph.D.

Define Your Goals

Warm Up / Cool Down

Aerobic Rowing

Chest Exercises:

Bench Press

Chest Fly

Decline Bench Press

Incline Bench Press

Decline Chest Fly

Incline Chest Fly

Resisted Punch

Lying Cable Crossover

Abdominal Exercises:

Reverse Crunch

Resisted Reverse Crunch

Seated (Resisted) Abdominal Crunch

Seated (Resisted) Oblique Abdominal Crunch 56

Trunk Rotation

Shoulder Exercises:

Rear Deltoid Rows

Leg Exercises:

Lateral Shoulder Raise

Seated Shoulder Press

Front Shoulder Raise

Shoulder Extension

Squat

Leg Extension

Lying Leg Extension

Ankle Eversion

Ankle Inversion

Standing Hip Extension (Knee Flexed)

Standing Hip Extension (Knee Stabilized)

Standing Hip Abduction

Seated Hip Adduction

Seated Hip Abduction

Standing Leg Kickback

Shoulder Shrug

Scapular Protraction

Scapular Depression

Lying Front Shoulder Raise

Reverse Fly

Shoulder Rotator Cuff—Internal

Shoulder Rotator Cuff—External

Seated Lateral Shoulder Raise

Scapular Retraction

Muscle Chart

Back Exercises:

Lying Lat Pulldowns

Low Back Extension

Pulldowns

Narrow Pulldowns with Hand Grips

Lying Lat Fly

Lying Narrow Lat Pulldowns

Seated Lat Rows

Stiff-Arm Pulldown

Bent Over Row

Bowflex® Elite™ Home Gym Warranty

Bowflex® Elite™ Home Gym Warranty Card

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Safety Precautions

•

Always read and follow the Warning and

•

This machine is meant for individual consumer

Safety labels attached to your Bowflex® Elite™

home gym. Do not remove these labels. If you

need replacement labels, please call a Nautilus

Representative at (800) 605-3369.

use only, and is not meant for use by institutions.

•

Maximum user weight for the Bowflex® Elite™

home gym is 300 pounds (136 kg). For your

safety, do not use or allow others to use the

Bowflex® Elite™ home gym if they weigh in

excess of 300 pounds (136 kg).

•

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.

•

Allow a workout area of at least 8’4” x 6’6” (2.6m

x 2m) of free space for safe operation of the

Bowflex® Elite™ home gym.

•

Keep your body weight centered on the machine,

seat, or base frame platform while exercising.

•

Never allow children to use the Bowflex® Elite™

home gym unsupervised. To do so could result

in injury. If children are allowed to use the

equipment,theirmentalandphysicaldevelopment

should be taken into account. They should be

controlled and instructed on the correct use of the

equipment.

When using the Bowflex® Elite™ home gym for

standing leg exercises, always grasp the Lat Bar on

your machine for stability.

•

Keep out of the path of the Power Rods® when

exercising and make certain that observers also

stand clear of the Bowflex® Elite™ home gym

when the Power Rods® are in use.

•

This equipment is under no circumstances suitable

as a children’s toy.

•

Never move or adjust the seat while sitting on it.

Never stand on the seat.

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.

When hooking up Power Rods® 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.

•

Never use dumbbells or other weight equipment

to incrementally increase the weight resistance.

Use only the Power Rods® that came with your

Bowflex® Elite™ home gym.

Keep cables and Power Rods® bound with the rod

binding strap when not in use.

•

Set up and use your Bowflex® Elite™ home gym

on a hard, level surface.

Before exercising, make sure the cable pulley

system is properly secured, properly attached,

and in perfect working condition.

Do not wear any loose or dangling clothing or

jewelry while using the Bowflex® Elite™ home

gym. Stand clear of all moving components.

•

All exercises in this manual are based on the

calibrated resistance and capacity levels of

the Bowflex® Elite™ home gym. Exercises

not in this manual are not recommended by

the manufacturer.

•

Before beginning any exercise program consult

your physician or health care professional. Only he

or she can determine the exercise program that is

appropriate for your particular age and condition.

If you experience any light-headedness, dizziness,

or shortness of breath while exercising, stop the

exercise and consult your physician.

Never attempt to exercise while the seat rail is

in the folded position.

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Get to Know Your Machine

CONGRATULATIONS on your commitment to improving

Elite™ home gym. 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.

your health and fitness! With the Bowflex® Elite™ home

gym, you have everything you need to exceed all of your

physical fitness, strength and health expectations!

The Bowflex® Elite™ home gym’s exceptional resistance and

quality is unmatched by any other single piece of home fitness

equipment available. You will not believe the amazing results

your body will get with the Bowflex® Elite™ home gym!

With all of the fitness choices available today, finding the

bestworkoutequipmentforyourneedscanbeveryconfusing.

Everyone at Nautilus would like to thank you for selecting the

Bowflex® Elite™ home gym.

Please take your time to read through the entire manual and

follow it carefully before attempting to use your Bowflex®

Bowflex® Elite™ home gym is the finest home fitness

product available, and you’re just about to prove it to yourself.

Home Gym

Upper

Lat Tower

Bent Lat Bar

Power Rods^®

Lat Bar Pulley

Rod Caps

Rod Hook

Cable

Leg Attachment

Bench

Rod Box

Chest Bar Pulley

Squat Bar Pulley

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How to Use Your Machine

Power Rod^®Resistance

Safety

When hooking the Power

Rods to the cable hooks,

Power Rods are made from a special composite

material. Your rods are sheathed with a protective

black rubber coating. Each rod is marked with its

weight rating on the “Rod Cap”.

do not stand directly

over the tops of the rods.

Stand off to one side

when connecting and

disconnecting the Power

Adjusting and

Understanding the

Resistance

Rods from

the cables.

The standard Bowflex

™

Elite home gym comes

When You Are Not Using Your Bowflex®

Elite™ home gym

with 310 pounds (140 kg)

of resistance [one pair of 5

lb. (2.25 kg) rods, two

pair of 10 lb. (4.5 kg) rods,

one pair of 30 lb. (13.5 kg)

rods, and two pair of 50 lb.

(22.5 kg) rods].

Disconnect the cables from the Power Rods when

™

your are not using your Bowflex Elite home

gym. Use the rod

binding strap

included with your

machine to bind all

the rods together

at the top. You

can also place your

cables and grips

through the strap

to keep them out

of the way.

Hooking The Power

Rods^®To The Cables

You may use one rod or

severalrodsincombination,

to create your desired

resistance level.

To hook multiple rods up

to one cable, bend the

closestrodtowardthecable

and place the cable hook

through that rod cap. You

can then hook up the next

closest rod through the

same cable hook.

To order an additional set

of 50 lb. (22.5 kg)

Power Rods® please call

1-800-663-6315

Hooking up the closest rod first prevents rods from

crossing over the top of one another.

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How to Use Your Machine

1) Lock the Seat and Bench into the flat position.

The Workout Bench

2) Remove all Power Rod resistance and then

Your Bowflex® Elite™ home gym has a number of seat

and bench positions: flat bench forward, flat bench back,

45° incline and free-sliding seat extension.

bind the Power Rods with the rod binding strap.

3) Ensure that the Leg Extension Lock-out Pin is

installed. (Refer to page A-9 for instructions.)

To adjust the seat, pull out the Seat Rail Knob, then

slide the seat to one of the three locking holes on the

Seat Rail.

4) Remove the Seat Rail Knob from the seat rail.

5) Tilt the bench toward the Power Rods .

Release the Seat Rail Knob to secure when finished.

6) While holding the Rear Leg with one hand,

disengage the seat Rail Pull Pin to allow the Rear

Leg to fold against the Seat Rail. (See figure 8b on

page A-7.)

Removing the Bench:

The Bench easily attaches and releases from the Seat. To

attach the Bench, insert the half hinge on the end of the

Bench into the half hinge on the seat. To remove the

Bench, lift up on the long portion and pull away from

seat.

7) Secure the bench by inserting the Seat Rail

Knob into the hole in the side of the Seat Rail

Bracket.

Flat Bench:

Maintenance and Care of Your

Bowflex® Elite™ Home Gym

The Flat bench position is used for

most exercises. You may lock the bench

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.

into a Back (closest to Power Rods ) or

Forward (furthest from Power Rods )

position to accommodate height/reach

needs.

45° Incline Bench:

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.”

Start with a flat bench, following the

above instructions to release and move

the seat and bench. Lift the bench while

sliding the seat toward the Power Rods

until the bench back is resting against

the Lat Tower.

Review all warning notices. The

safety and integrity designed into a

machine can only be maintained when

Leg Extension:

Refer to page A-12 of the Assembly

Manual for instructions on installing the Leg Extension

Seat.

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.

Free-Sliding Seat:

Remove the Bench, pull out the Seat Rail Knob, give it

half a turn and release to place the Seat in a“free sliding”

position for Aerobic Rowing.

If you have any questions regarding your Bowflex®

Elite™ home gym, please call our Customer Service

Department at 1-800-605-3369 or by mail at:

1400 N.E. 136th Ave., Vancouver, WA 98684.

Storing Your Bowflex® Elite™ Home Gym

Folding your Bowflex® Elite™ home gym for storage is

easy.

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How to Use Your Machine

Accessories and Equipment

Hand Grips:

The Hand Grips fit snugly around your hand, ankle, or wrist. Attach the pulley cable clips

to the D-Rings on the Hand Grips to attach them to the cables.

Standard Grip: Grasp the grip and cuff together to form a grip

without inserting your hand through the cuff portion. Most of the

exercises you perform utilize this grip. The Standard Grip also is

used for Hammer Grip exercises, when you need to hold the Hand

Grip vertically for greater wrist support.

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. Place your hand in the cuff and slide it

away from the grip. Insert your foot or ankle and tighten by sliding

the grip back toward the cuff.

Rowing Belt:

The Rowing Belt is used exclusively for Aerobic Rowing.

With the seat in the “free sliding” position, and the desired amount of resistance hooked

up, sit on the seat, attach the belt to the Chest Bar cables and cinch the adjustment strap

on the belt by pulling the strap until the belt is taut. You may grasp the belt near the cables

to give yourself additional stability when rowing.

Lat Cross Bar: The Lat Cross Bar enhances exercises that work back, shoulders and triceps muscles.

Safety

• Before using the Lat Cross Bar, make sure that all fasteners are in place and tightened.

• Make sure that the Lat Tower cables are securely fastened to the regular Bowflex® cables

and the Bent Lat Bar, Squat Bar or Hand Grips.

• Always use the Bent Lat Bar holders to support the Bent Lat Bar, or remove the bar

when not in use.

• Do not hang from or attempt to perform “chin ups” from the Lat Cross Bar.

• Never pull on the Bent Lat Bar unless there is resistance attached to it.

Leg Extension: Designed to add more effectiveness exercises that target your legs, thighs, calves, etc.

Safety:

• Before using the Leg Extension, make sure that all fasteners are in place and tightened.

• Make sure that the Extension’s cables are securely fastened to the regular cables.

• When installing the Leg Extension Seat always ensure that the Support Tube Bracket

Hooks fully engage with the Roller Tube Spacers.

• Always use the supplied Lockout Pin to secure the Leg Extension Pivot Tube to the Rear

Leg when not in use.

Grips manufactured under license agreement with Hands-On Sports & Gym Accessories, Inc. Patent #4756527

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How to Use Your Machine

Using Your Leg Press Belt and Squat Bar Pulleys

Leg Press Belt: The Leg Press Belt is used for the Leg Press exercise.

• With the Bowflex® seat adjusted to the “free sliding” position (spring

lock seat pin unlocked), the hand grips removed, and the desired amount

of resistance hooked up, sit on the seat and position the leg press belt

around your hips.

• Slide forward to the pulleys and place your feet through the right and left

openings under the rod cables.

• Attach the rod cables to the D-rings on the Leg Press Belt so that the

belt is taut.

• Place hands on vertical main frame and push yourself back while placing

feet, one at a time, onto the pulley frame.

• Grasp belt near where it’s attached to the cables and begin to press back.

Squat Bar Pulleys:

Used with Squat Harnesses and Squat Bar to perform Squat exercises.

Safety:

• Always check fasteners, hooks, cables and each workout to functioning.

• Remove workout bench and lock seat into closest position to the Power

rods®.

• Always wear shoes with non-skid soles when using the Squat Bar Pulleys.

• Fasten each squat cable to a D-ring on each squat harness to the

corresponding D-ring on the squat bar using a snap hook.

• You can now add Power Rod® resistance and adjust the squat straps to

your height using adjuster buckles.

• Always adjust tension of the squat harness in such a manner that it will

not cause a hazard.

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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.

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Introduction

Before starting the exercise routine you must

The Bowflex® Body Leanness Program

be familiar with your Bowflex®. 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.

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.

WARNING!

Before beginning this program consult your physician or healthcare

professional. Show this plan and your Bowflex® Owner’s Manual to

your physician or healthcare professional. Only he or she can determine

if this course is appropriate for your particular age and condition. If you

experience any lightheadedness, dizziness, or shortness of breath while

exercising, stop the movement and consult a physician.

Make sure you read your Bowflex Owner’s Manual

BEFORE attempting a workout.

There are a few people who should not try this program: Children and

teenagers; pregnant women; women who are breast feeding; diabetics;

individuals with certain types of heart, liver, or kidney disease; and

those suffering from certain types of arthritis. This should not be taken

as an all inclusive list. Some people should follow the course only with

their physician’s specific guidance. Play it safe and consult a healthcare

professional.

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A Personal Guarantee From

Dr. Ellington Darden

Dear Bowflex® Enthusiast,

I’m excited, really excited! I’m elated because I’ve developed an exercising and eating program that produces fat loss

faster than any plan I’ve ever tested.

The men involved in my research, for example, had an average fat loss of 27.95 pounds (12.68 kg) per man. Women

on the same program averaged a reduction of 16.96 pounds (7.69 kg). Best of all, these dramatic results were

achieved — not in six months — but in only six weeks!

That’s right. Similar results can be accomplished by you in six short weeks, which include just 18 workouts (3 per

week) on the Bowflex® machine.

Bowflex® 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

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Measurements

If you would like to measure your personal before-and-

Women Measure:

Suprailium, triceps, and thigh.

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.

Men Measure:

Chest, abdomen, and thigh.

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 two-week segments,

you may want to weigh yourself at the end of each two-week

period. Understand, however that weight loss is not the best

way to determine your success. Fat loss is the key component.

To determine the amount of fat you’ve lost, you’ll need to

follow the instructions in the next section.

Enter your starting weight on the RESULTS SUMMARY

SHEET provided.

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 — hanging 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 — feet together at maximum protrusion of

buttocks.

6) Thighs — high, just below the buttocks crease with

legs apart and weight distributed equally on both feet.

Record each measurement on your Results Summary Sheet.

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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

Men Measure: Chest, abdomen, and thigh

Suprailium

Triceps

Thigh

Stand relaxed. Pick up a diagonal

skinfold just above the crest of the hip

bone on the right side of the waist.

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.

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.

Chest

Abdomen

Stand relaxed. Pick up a vertical

skinfold on the right side of the navel.

Stand relaxed. Pick up a diagonal

skinfold over the right pectoralis

muscle, midway between the armpit

and the nipple.

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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

Thigh

Total

Abdomen

Thigh

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

3) Have the person taking the photograph move away

from you until he can see your entire body in the

viewfinder.

do. The numbers and the tape measurements are

great, but actually seeing differences from comparison

photographs of yourself is quite satisfying.

4) Stand relaxed for three pictures, front, right side, and

back. Do not try to suck in your stomach.

Taking full-length photographs is not difficult, but to

see the maximum difference between before and after,

you should follow these guidelines.

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.

1) Keep everything the same. Wear the same outfit, a

snug solid color is best, and have the person taking

the picture stand in the same place, with the same

setting behind you.

6) When you get the film developed tell the processors

to make your after photos the same size as your

previous ones. This way, your height in both sets

of photos is equal and more valid comparisons can

be made.

2) Make sure you stand against an uncluttered, light

background.

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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) Connect the two marks with a straightedge. Where the straightedge intersects the line in the middle column

appropriate to you, you will find your body-fat percentage.

Baun, W.D, Baun, M.R., and Raven, P.B. A nomogram for the estimate of percent body fat from generalized

equations. Research Quarterly for Exercise and Sport, 52:380-384, 1981.

130

125

120

115

Female

110

Male

105

100

Percent

Body-Fat

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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). His lean-

body mass is 80%, or 144 pounds (65.3 kg).

Simple calculations allow us to find the amount of fat Joe lost, and the amount of muscle Joe gained. Before fat

weight (60 pounds), minus after fat weight (36 pounds) equals 24 pounds (10.8 kg) of fat lost. After lean-mass

weight (144 pounds) minus before lean-mass weight (140 pounds) equals 4 pounds (1.8 kg) of muscle gained.

Enter Your Information Here: (Pounds or Kilograms)

Before

Body Weight

Fat Percentage

Body Fat Weight

–

Weight of Body Fat

Lean-Body Weight

Use the Same Factors to Calculate After Six Weeks.

After

Body Weight

Fat Percentage

Body Fat Weight

–

Body Weight

Weight of Body Fat

Lean-Body Weight

Final Results

Before Body Fat Weight

After Lean-Mass Weight

After Body Fat Weight

Total Fat Lost

–

Before Lean-Mass Weight

Total Lean-Mass Gained

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Your Results Summary Sheet

Name

Age

Height

Weight Loss

Muscle Gain

Fat Loss

Weight Before

Weight After

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 send in your results to Bowflex, please send to: Bowflex Results, 1400 N.E. 136th Ave., Vancouver,

WA. 98684. 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.

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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 Curl

Leg Extension

Bench Press

Lying Biceps Curl

Seated Shoulder Press

Seated Abdominal Crunch

Sets

Reps

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 Curl

Leg Extension

Bench Press

Lying Biceps Curl

Seated Shoulder Press

Rear Deltoid Rows*

SeatedTriceps Extension

Seated Abdominal Crunch

Sets

Reps

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

Leg Curl

Leg Extension

Leg Press

Sets

Reps

8-12

Bench Press

Lying Biceps Curl

Lying Shoulder Pullover

Reverse Fly

Rear Deltoid Rows*

SeatedTriceps Extension

Seated Abdominal Crunch

* 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.

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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

Carbohydrate Protein

Fat

Daily Amount

60%

20%

Calories

2000

1900

1800

1700

1600

1500

1400

1300

1200

1100

1000

1200

1140

1080

1020

960

900

840

780

400

380

360

340

320

300

280

260

240

220

200

400

380

360

340

320

300

280

260

240

220

200

720

660

600

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.

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Superhydrate Your System

Drinking plenty of water is essential to the success of

Don’t be surprised if you have to make more than

a dozen trips to the restroom, especially during the

first week of the program. Remember, your body is

an adaptive system, and it will soon accommodate the

increased water consumption.

this program. Drinking the recommended amount of

water can seem like a challenge at first. Stick with it.

Carry a large sports bottle or similar item with you

throughout the day. After several weeks, you will find

that you actually thirst for more and more water, and

the amounts recommended are easily reached.

Note: Althoughitisdoubtfulthatyoucouldeverdrinktoo

muchwater, afewailmentscanbenegativelyaffectedby

largeamountsoffluid.Forexample,anyonewithakidney

disorder, or anyone who takes diuretics, should consult a

physicianbeforegoingontherecommendedwater-drinking

schedule.Ifyouhaveanydoubtsabouttherecommendations,

play it safe and check with your doctor.

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’sperformingthechoresofthewater-depletedkidneys,

the liver metabolizes less fat.

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.

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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.

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.

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.

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.

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 late-night 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.

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The Eating Plan - US Measurements

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)

Steak Dinner

Breakfast = 300 calories

3 oz. lean sirloin, broiled (176)

1/2 C. sweet peas, canned, no salt added

(60)

Choice of bagel, cereal or shake.

Bagel

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)

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.

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

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)

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

3/4 C. orange juice (82)

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.

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)

Choose calories from:

2 T. wheat germ (66)

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 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 oz. (2 small 1/2 oz. boxes) raisins (82)

1 C. light, nonfat, flavored yogurt (100)

Men add:

2 slices whole wheat bread (140)

2 t. Promise Ultra Vegetable Oil Spread (24)

1/2 C. skim milk (45)

1 C. skim milk (90)

1/2 large banana (8 3/4 inches long) (50)

1 t. safflower oil (42)

Dinner

Men–500 calories, Women–300 calories

1 t. Carnation Malted Milk powder (20)

2 ice cubes (optional)

Choice of tuna salad dinner, steak

dinner or frozen microwave dinner.

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.

Tuna Salad Dinner

Lunch = 300 calories.

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)

Choice of sandwich, soup or salad.

Sandwich

2 T. sweet pickle relish (40)

1/4 C. whole kernel corn, canned, no salt

added (30)

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

Choose calories from afternoon snack

selections plus the following:

1/2 C. low-fat frozen yogurt (100)

2 C. light, microwave popcorn (100)

Noncaloric beverage

Men add:

1/2 C. sliced white potatoes, canned (45)

2 slices whole wheat bread (140)

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The Eating Plan - Metric Measurements^*

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)

Steak Dinner

Breakfast = 300 calories

85 g lean sirloin, broiled (176)

120 ml sweet peas, canned, no salt

added (60)

Choice of bagel, cereal or shake.

Bagel

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)

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.

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

Cereal

42 gram serving equals

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)

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

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.

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)

Choose calories from:

15 ml wheat germ (66)

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)

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)

28 g (2 small 14 g. boxes) raisins (82)

240 ml light, nonfat, flavored yogurt (100)

120 ml skim milk (45)

Noncaloric beverage

Men add:

2 slices whole-wheat bread (140)

10 ml Promise Ultra Vegetable Oil

Spread (24)

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)

Dinner

Men–500 calories, Women–300 calories

120 ml skim milk (45)

Choice of tuna salad dinner, steak

dinner or frozen microwave dinner.

Late-Night Snack

Tuna Salad Dinner

Lunch = 300 calories.

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)

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.

Choice of sandwich, soup or salad.

Sandwich

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)

10 ml Promise Ultra Vegetable Oil

Spread (24)

Choose calories from afternoon snack

selections plus the following:

120 ml low-fat frozen yogurt (100)

240 ml light, microwave popcorn (100)

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

* Nutritionaly equivalent products with similar calorie counts may be substituted if recommended products cannot be found.

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Shopping List

Quantities needed for listed items will depend on your

Meat, Poultry, Fish and Entrees

Chicken (thin sliced), turkey (thin sliced), tuna

(canned in water), sirloin steak (lean).

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.

Canned soup:

Healthy Choice Hearty Chicken, Campbell’s Healthy

Request Hearty Vegetable Beef.

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).

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.

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.

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Q & A

Q. I often get headaches when I eat only 1000 calories

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.

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.

Q. I’m a middle-aged woman who gets black and

blue marks on my legs when I diet. Am I doing

anything wrong?

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.

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,bloodescapesandabruiseoccurs.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.

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. Lean Cuisine has many other frozen dinners that

you may substitute for Lasagna with Meat Sauce.

Try to find one that contains the same calories,

with approximately 15 to 20 percent of the calories

coming from fat. Some of the Lean Cuisine

dinners actually have too little fat for my nutritional

requirements.

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?

Q. May I have dinner for lunch and lunch for dinner?

A. Yes.

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.

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.

Your teenage son and daughter, however, could

follow the Bowflex exercise routines.

Q. Is it possible to drink too much water?

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. 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.

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, anabundanceoftestosteronemust

be present in the blood stream. Women almost never

have either of these conditions.

Q. Is bottled water better than tap water?

A. Research shows that bottled water is not always

higher quality water than tap water. The decision to

drink bottled water or not is usually one of taste. If

you dislike the taste of your tap water, then drink

Under no circumstances could 99.99 percent of

American women develop excessively large muscles.

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Q & A

Progressive resistance exercise such as Bowflex will

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.

make your muscles larger – but not excessively large

– and larger muscles will make your body firmer and

more shapely.

Q. Why is it so important I perform the Bowflex

exercises with a 4-second count on the lifting and

lowering?

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.

A. Because a slow, smooth 4-second lifting followed

by a 4-second lowering involves more muscle fibers

more thoroughly than faster speeds of movement.

The more completely each involved muscle fiber

workssimplymeansyou’llgetbettermuscle-building

results.

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.

Q. I’m confused about how to breathe during each

Bowflex exercise?

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:

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.

One suggestion is to team up with a partner. Most

peoplearemoremotivatedandmakebetterprogress

if they go through the program with a friend. In

selecting a training partner, here are several things to

keep in mind:

Q. What 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.

• 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.

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.

• Yourpartnershouldbesomeonewithwhomyou’llshare

a spirit of cooperation, not competition.

Keep your superhydration schedule at the highest

level. In other words, sip 1 5/8 gallons (6.2 l) of ice-

cold water each day.

• 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.

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. Why 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,

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Q & A

Q. I’m pleased that I lost the fat I wanted to lose.

What do I do to maintain my new body weight?

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.

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.

Add variety to your Bowflex routines.

Adhere to a carbohydrate-rich, moderate-calorie

eating plan.

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.

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.

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

Eat smaller meals more frequently.

Maintenance Routine 2

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.

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

Drink at least 1 gallon (3.8 l) of cold water each day.

8. Seated Triceps Extension

9. Low Back Extension

10. Abdominal Crunch

You should realize by now the benefits of consuming

plenty of water each day. Make your water bottle a

permanent part of your lifestyle.

Look in your Bowflex Owner’s Manual for descriptions

of the new exercises.

Train on Bowflex at least twice a week.

Therearetwoprimarydifferencesbetweenmaintenance

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

Be consistent with your Bowflex exercising,

healthy eating, and superhydrating — and your

accomplishments may well exceed your goals.

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Exercise Log

Please feel free to make copies of this chart to continue your exercise log.

EXERCISE

DATE

10, 9

Sets

Reps

BenchPress

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

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Define Your Goals

Your body will do what you train it to do. That’s why it’s important to define your goals and focus them.

Here are some fitness components that will help you define your goals and choose your fitness program.

Muscle Strength is the maximum force that you

Body Composition is the ratio of fat weight (fat)

can exert against resistance at one time. Your

to lean weight (muscles, bones and tissue). As you

muscle strength comes into play when you pick up age, the ratio shifts. The fat weight increases and

a heavy bag of groceries or lift a small child. It is the lean weight decreases. Training for muscle

developed when a localized muscle is worked both strength will generally increase muscle size and

positively (concentric) and negatively (eccentric) at aerobic conditioning will help burn extra calories.

a resistance—great enough so you can perform only Performing these two forms of exercise, either at

five to eight repetitions of the exercise before the

muscle fails. Each set of repetitions is followed by

a rest interval that typically runs three times longer

than the set. Later, between exercise sessions, the

muscle overcompensates for the stress and usually

increases in both strength and size.

different times or together, will create the greatest

changes in body fat weight.

Balanced Strength and alignment are the result of

equal strength developed in all parts of the body. It

comes into play in your standing and sitting posture,

and in your ability to perform just about any activity

safely and effectively. An over-development of the

back will round the shoulders; weak or stretched

abdominals can cause lower back pain. You want

a balance of muscle strength in front and back. In

Muscle Endurance is the ability to perform

repeated contractions. It comes into play when

you cross-country ski or work on your feet all day.

Endurance training addresses the slow twitch,

endurance muscle fibers, which depend on oxygen addition, you need a balance of strength between

for energy. To develop muscle endurance, use

low resistance and high repetitions about 15-20

repetitions in each set, three sets to each exercise,

working the muscle only to fatigue.

your middle, lower, and upper body.

Flexibility is the ability of a muscle or group of

muscles to move the joint through a full range

of motion. Flexibility comes into play when you

execute an overhand serve or stretch for the top

shelf in the kitchen. It is a cooperative movement of

opposite muscle groups. When a muscle contracts,

its opposite muscle group must relax for the action

to occur. Increased flexibility means an increased

range of motion, made possibly by this simultaneous

contracting and relaxing. Good flexibility is

Muscle Power is the combination of strength and

speed of the muscular contraction. This is often

misinterpreted as a) being directly associated with

certain skill or sport and/or b) meaning that you

must move fast. Load is actually a more important

factor than speed when attempting to improve

power. When training to achieve muscular power,

pick a resistance that fatigues you in the 3-5

repetition range. When performing these reps,

it is more important to think of contracting the

muscles faster rather than attempting to move faster.

Performing sport simulation exercises usually results

in a deterioration of the motor pattern or skill. The

biomechanically sound method of improving power

in your sport is to train for power using the correct

joint movements, as described in this manual. Then

practice the skill associated with your sport, learning

to apply this newly achieved power.

important in protecting the body from injury and

can be achieved through the balanced strength

training programs that are included in this manual.

Cardiovascular Endurance is the ability of the

heart and lungs to supply oxygen and nutrients to

exercising muscles over an extended period of time.

It comes into play when you jog a mile or ride a

bike. It is a critical component of overall fitness and

health.

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Define Your Goals

Design Your Own Program

You may want to design your own personal program Training variables: When designing your own

specifically geared to your goals and lifestyle.

Designing a program is easy, as long as you follow

the guidelines below.

programthereareseveralvariablesthat, whenmixed

properly, will equal the right fitness formula for

you. In order to find out the best formula, you must

experiment with several combinations of variables.

Understand fitness and its components: Improperly

designed programs can be dangerous. Take some

time to review this manual as well as other fitness

guides.

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.

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.

• 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:

Select complementary exercises: Be sure to pair

exercises that address compound joint movements

and single joint movements. In addition, select

exercisesthataddresscomplementarymusclegroups.

• Isolate muscle groups: Focus work on

specific muscle groups.

• Progressive Loading: The gradual systematic

increase of repetitions, resistance and exercise

period.

Put first things first: During each session, first

work muscle groups that need the most training.

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, or bicycling.

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Define Your Goals

Working Out

Breathing

A workout begins in your mind’s eye. With

The most important part of breathing during exercise

concentration and visualization you can approach your is, quite simply, that you do it. Breathing in or out

workout with a positive, constructive attitude. A good

pre-workout mental routine is to sit and relax, so that

you can focus on what you are about to do and think

about achieving your end goal.

during the actual performance is not dependent upon

the direction of air flow relative to exertion. It is, in fact,

a mechanical process that changes the position of your

spine as your rib cage moves. Here are some tips for

breathing:

Warming Up

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.

We recommend that you warm up by doing

light stretching and performing light exercises

on the Bowflex Elite home gym.

™

Cooling Down

An essential part of the exercise routine is the cool

down. Gradually reduce the level of exercise intensity so

that blood does not accumulate in one muscle group, but

continues to circulate at a decreasing rate. Remember to

gradually move yourself into a relaxed state.

2) Allow breathing to occur, naturally, don’t force it.

Warm Up / Cool Down

Aerobic Rowing —Warm Up or Cool Down

Muscles worked:

START

FINISH

Pectoralis Major; Anterior Deltoids

Bench Position:

Removed, Free Sliding Seat

Accessory:

Leg Press Belt

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Maintain good spinal alignment. Keep

chest lifted.

• Remove the Bench and place the

Seat in Free Sliding position.

• Initiate movement by extending

your knees while simultaneously

bending your arms and pinching

your shoulder blades together.

• Bend from the hip during movement,

not from the waist.

• Attach resistance and sit facing

the Power Rods®.

• Control the return to the Start

position by slowly bending

your legs.

• You may hold onto the Leg Press Belt to

improve stability.

• Brace your feet against the

Chest Bar.

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Chest Exercises

Bench Press — Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:

START

FINISH

Pectoralis Major; Deltoids; Triceps

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Maintain a 90° angle between upper

arms and torso throughout motion.

• Grasp Hand Grips in both

hands.

• Press your hands forward,

straightening your arms while

moving your hands together. Do

not lock elbows.

• 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.

• 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.

• 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:

START

FINISH

Pectoralis Major; Anterior Deltoid

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Maintain a 60-90° angle between upper

• Grasp Hand Grips in both

hands.

• Slowly press your arms forward

and upward, straightening arms

andmovingyourhandstogether.

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.

• Open your arms into a wide,

elbow bent position. Keeping

elbows and forearms below chest

level, palms forward.

• Rotate your wrists and forearms

upward.

• Slowly return to Start position.

• Raise chest, pinch shoulder

blades together, and maintain a

slight, comfortable arch in your

lower back.

• To improve your pectoralis involvement,

keep your shoulder blades pinched

together throughout upward and

downward movements.

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Chest Exercises

Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:

START

FINISH

Pectoralis Major; Deltoids; Triceps

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Maintain a 90° angle between your upper

arms and torso at the start of the motion,

and slightly less than 90° at the finish.

• Grasp Hand Grips in both hands.

• Slowly press your hands forward,

straightening your arms while

moving your hands to the center

anddownward,atleast10°below

your shoulders. Do not lock your

elbows.

• 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.

• 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.

• Slowly return to the starting

position, keeping your wrists

steadyandyourmovementsslow

and controlled.

Incline Bench Press — Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:

START

FINISH

Pectoralis Major; Deltoids; Triceps

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Maintain a 90° angle between your upper

arms and torso at the start of the motion,

and slightly less than 90° at the finish.

• Slowly press your hands forward,

straightening your arms and

moving hands to the center and

downward, at least 10° above

your shoulders.

• 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.

• 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.

• Slowly return to the starting

position, keeping your wrists

steadyandyourmovementsslow

and controlled.

• Raise chest, pinch shoulder

blades together, and maintain a

slight arch in your lower back.

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Chest Exercises

Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)

START

FINISH

Muscles worked:

Pectoralis Major; Anterior Deltoid

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Maintain a 60-90° angle between upper

arms and torso during exercise.

• Grasp Hand Grips in both

hands.

• Press your arms forward and

upward, straightening arms and

moving your hands together.

• 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.

• Open your arms into a wide,

elbow bent position, press your

forearms downward. At full

extension, hands should be level

with your hips.

• Raise chest, pinch shoulder

blades together, and maintain a

slight, comfortable arch in your

lower back.

• Rotate your wrists and forearms

upward.

• Return to Start position, slowly

returning your arms in front of

you, just below chest level.

Incline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)

Muscles worked:

START

FINISH

Pectoralis Major; Anterior Deltoid

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Maintain a 60-90° angle between upper

arms and torso during exercise.

• Grasp Hand Grips in both

hands.

• Press your arms forward and

upward, straightening arms and

moving your hands together.

• 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.

• Open your arms into a wide,

elbow bent position. Press

your forearms upward. At full

extension, your elbows should be

level with your ears.

• Raise chest, pinch shoulder

blades together, and maintain a

slight, comfortable arch in your

lower back.

• Rotate your wrists and forearms

upward.

• Return to Start position, slowly

returning your arms in front of

you, just below chest level.

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Chest Exercises

Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction

Muscles worked:

START

FINISH

Anterior Deltoid; Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Maintain an upright, erect posture as

your trunk rotates with the punch.

• Sit on the bench facing away

from the Power Rods®.

• Using moderate speed, rotate

your trunk and press your arm

(s) forward to full extension,

• Keep knees bent and feet on floor.

• Maintain good spinal alignment.

• Reach behind your body and

grasp one Hand Grip with an

overhand grip, as shown above.

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.

• Bend your elbows until your

hands are level with your waist.

• You may vary this exercise by

using bilateral movement with

both arms or punching upward

or downward.

Lying Cable Crossover — Shoulder Extension/Adduction (elbow stabilized)

START

FINISH

Muscles worked:

Pectoralis Major

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

START

ACTION

SuccessTips

• Lie flat on your back, head

toward the Power Rods®.

Position yourself far enough

down the Bench to grasp the

Hand Grips over your head with

arms straight.

• Keeping your arms straight,

move your hands in an arc

upward and across your torso

toward the opposite thigh.

• Keep chest lifted throughout exercise.

• Keep knees bent, feet on floor, head

back against bench.

• Control the return to the Start

position by slowly moving your

arms back overhead, releasing

the shoulder blades and keeping

arms straight.

• Grasp the Hand Grips, palms

facing up.

• Tighten your abdominals to

stabilize your spine. Maintain a

slight, comfortable arch in your

lower back.

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Shoulder Exercises

Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow ﬂexion)

Muscles worked:

START

FINISH

Rear and Middle Deltoids; Posterior

Rotator Cuﬀ; Upper Latissimus; Teres

Major; Trapezius; Rhomboids

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

START

ACTION

SuccessTips

• Sit on the bench facing Power

Rods®.

• Allowing your arms to bend

slowly, move your elbows

outwardsandbackwards,keeping

a 70-90° angle between your

upper arms and torso.

• Maintain a 90° angle between your

upper arms and torso during motion.

• Grasp the Hand Grips. Keep

palms down and arms straight.

• Sit up straight. Bend slightly

from hips until arms are in front

of body at a 90° angle from

torso.

• Lift your chest and keep your

shoulder blades together.

• Keep forearms in line with

cables.

• 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.

• 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 Extension (elbow stabilized)

Muscles worked:

START

FINISH

Middle Deltoids; Upper Trapezius

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

Leg Extension:

Removed

START

ACTION

SuccessTips

• Remove the bench and stand on

the platform, straddling the seat

rail and facing the Power Rods®.

• Slowly raise your arms out to

your sides, at a 90° angle from

your body.

• Do not swing your arms upward or

move your trunk during the motion.

• Keep your feet on floor.

• Grasp the Hand Grips, palms

facing each other.

• Align your spine and bend

forward slightly at the hips (15-

20°).

• Keep your forearms facing

outward throughout the

movement.

• Slowly return to the Start

position without relaxing muscle

tension.

• Let arms hang in line with cables.

• Elevate shoulders slightly toward

back of head, keeping spine

aligned.

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Shoulder Exercises

Seated Shoulder Press — Shoulder Adduction (and elbow extension)

Muscles worked:

START

FINISH

Front Deltoids; Upper Trapezius; Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep knees bent and feet on floor.

• Sit on the bench facing away

from the Power Rods®.

• Straighten your arms slowly over

your head, focusing on moving

your elbows up and inward

toward your ears.

• 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.

• Keep your chest up, abs tight

and maintain a slight arch in

lower back.

• Grasp Hand Grips, palms facing

out.

• Slowly return to the Start

position, keeping tension in your

front shoulder muscles.

• Raise the Hand Grips to

shoulder level, keeping your

palms facing forward.

Front Shoulder Raise — Shoulder Flexion (elbow stabilized)

Muscles worked:

START

FINISH

Front and Middle Deltoids

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep abdominals tight and maintain

good spinal alignment.

• Sit on the bench, facing away

from the Power Rods®.

• Keeping your arms straight,

move them forward, leading

with your forearms, until arms

are extended in front of you at

shoulder height.

• Keep knees bent and feet on floor.

• 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.

• Do not increase the arch in your lower

back as you raise your arms, but keep

your spine steady and tight.

• Arms may be moved alternately

or together.

• Slowly return to the Start

position next to the torso.

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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

• Sit on the bench facing Power

Rods®.

ACTION

• Initiate movement by pinching

shoulder blades together.

SuccessTips

• 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.

• 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.

• 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:

START

FINISH

Upper Trapezius

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep abdominals tight and maintain

good spinal alignment.

• Stand on the platform, facing

the Power Rods®.

• Slowly raise your shoulders

towards the back of your head,

keeping your neck and head still.

• Do not bend your neck or slouch

during this exercise.

• Raise shoulders evenly.

• For variation, try this exercise bent

forward slightly from the hips.

• Reach down and grasp the Hand

Grips, palms facing each other.

• Let your arms hang at your

sides.

• Slowly reverse back to the

Start position, keeping your

upper trapezius muscles tight

throughout the motion.

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Shoulder Exercises

Scapular Protraction — (elbows stabilized)

Muscles worked:

START

FINISH

Serratus Anteriors

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep knees bent and feet flat on floor.

Lean head back against the bench.

• Reach behind your body, grasp

the Hand Grips and straighten

your arms in front of you at a

90° angle from torso.

• 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.

• 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

• Keep your arms in line with the

cables, palms facing down and

wrists straight.

• Slowly return to the Start

position, keeping tension in your

shoulder blades.

Scapular Depression

Muscles worked:

START

FINISH

Lower Trapezius

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Do not lose spinal alignment—keep your

chest lifted and head on bench.

• Lie on the bench, head toward

the Power Rods®.

• Keeping your arms straight, slide

your shoulder blades downward,

toward your hips.

• Keep knees bent and feet flat on floor.

• 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.

• When your shoulder blades have

fully depressed, slowly return to

the Start position.

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Shoulder Exercises

Lying Front Shoulder Raise — Shoulder Flexion (elbows stabilized)

Muscles worked:

START

FINISH

Front and Middle Deltoids

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

START

ACTION

SuccessTips

• Sit on the bench facing Power

Rods®.

• Keeping your arms straight,

move them in an arc upwards

until they are directly over your

shoulders.

• 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.

• 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.

• 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:

START

FINISH

Rear Deltoids; Middle Deltoids;

Trapezius; Rhomboids

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

START

ACTION

SuccessTips

• Sit on the Bench facing the

Power Rods®.

• Maintaining the bend in your

arms, move your arms outward

and backward.

• Do not lose spinal alignment—keep your

chest lifted.

• 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.

• 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.

• When your elbows are slightly

behind your shoulders, slowly

return to the Start position,

keeping your rear shoulder

muscles tightened throughout

movement.

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Shoulder Exercises

Shoulder Rotator Cuff — Internal Rotation

Muscles worked:

START

FINISH

Subscapularis

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep knees bent and feet flat on floor.

Lean head back against the bench.

• Sit on the Bench, one side

toward the Power Rods®.

• Rotate your forearm toward your

abdomen, keeping your elbow at

your side throughout motion.

• Keep your spine aligned and a slight arch

in your lower back.

• Maintain a 90° angle between forearms

and torso throughout exercise.

• Do not rotate the spine to get additional

range of motion.

• Grasp the Hand Grip nearest

you and draw your upper arm

into your torso, keeping your

forearm at a 90° angle from

torso.

• Give yourself enough distance to

eliminate slack in the cable.

• Slowly return to the Start

position, maintaining controlled

motion.

• Use a light resistance.

Shoulder Rotator Cuff — External Rotation

Muscles worked:

START

FINISH

Infraspinatus; Teres Minor

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep knees bent and feet flat on floor.

Lean head back against the bench.

• Sit on the Bench, one side

toward the Power Rods®.

• Rotate your forearm away from

your abdomen, keeping your

elbow at your side throughout

motion.

• Keep your spine aligned and a slight arch

in your lower back.

• Maintain a 90° angle between forearms

and torso throughout exercise.

• Do not rotate the spine to get additional

range of motion.

• Using the arm farthest from the

Power Rods®, grasp the Hand

Grip nearest you and draw

that upper arm into your torso,

keeping your forearm at a 90°

angle from torso.

• Slowly return to the Start

position, maintaining controlled

motion.

• Allow forearm to rest against

your abdomen, elbow at your

side to remove cable tension

• Use a light resistance.

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Shoulder Exercises

Seated Lateral Shoulder Raise — Shoulder Flexion (elbows stabilized)

Muscles worked:

START

FINISH

Supraspinatus; Middle Deltoids; Trapezius

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep knees bent and feet flat on floor.

• Sit on the bench facing Power

Rods®.

• Raise your arms directly out to

your sides, nearly shoulder level.

• Keep abdominals tight and maintain

good spinal alignment.

• Do not increase swing arms upward or

move trunk during movement.

• 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.

• At the top of the movement, you

may need to rotate your hands

slowly to prevent the cuff from

sliding off.

• With controlled movement,

slowly return to the Start

position.

Scapular Retraction

Muscles worked:

START

FINISH

Middle Trapezius; Rhomboids

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Do not lose spinal alignment—keep your

chest lifted.

• Sit on the Bench facing the

Power Rods®.

• Keeping your arms straight,

slowly pinch your shoulder

blades together.

• 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.

• Grasp the Hand Grips , palms

facing each other.

• When shoulder blades are fully

retracted, slowly return to the

Start position.

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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

SuccessTips

START

ACTION

• Keep knees bent and feet flat on floor.

Lean head back against the bench.

• Lie on your back on the bench,

head near the Power Rods®.

• 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.

• 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.

• 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 posterior

may hang off the end of the

bench.

• Slowly return to the Start

position, allowing your arms and

shoulder blades to move back

without relaxing the tension in

your shoulders.

Low Back Extension — Seated (with hip extension)

Muscles worked:

START

FINISH

Lower Trapezius

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep knees bent and feet flat on floor.

Lean head back against the bench.

• Sit on the bench, facing Power

Rods®.

• Keeping your chest lifted, move

your entire torso backwards by

pivoting at the hips.

• 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.

• 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.

• Slowly return to the Start

position without slouching or

changing spinal alignment.

• Pinch shoulder blades together

and lean forward from the hips

only.

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Back Exercises

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

START

ACTION

SuccessTips

• 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 Rods®.

• Initiate movement by pulling

shoulder blades together while

simultaneously drawing elbows

down and inward.

• Keep 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).

• 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.

• Position your thighs directly

under the Lat Tower pulleys. Sit

upright.

• Keep your arms extended and

straight.

• Keep your spine aligned, abs tight and a

slight arch in your lower back.

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

SuccessTips

START

ACTION

• Keep your chest lifted, abs tight, and a

very slight arch in your lower back.

• Attach a Hand Grip to each

cable on the Lat Tower Pulleys.

• Keep hands at shoulder width,

arms straight. Initiate movement

by pulling your shoulder blades

down and together while

• Keep knees bent and feet flat on floor.

• Keep the lats tightened throughout the

entire motion.

• Straddle the bench facing the

Power Rods®, grasp a Hand

Grip in each hand, palms facing

each other and sit down on the

bench.

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.

• Position your thighs directly

under the Lat Tower pulleys. Sit

upright.

• Slowly return to Start position.

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Back Exercises

Lying Lat Fly — Shoulder Adduction

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

START

FINISH

Bench Position:

Flat Bench Back

Accessory:

Shoulder Cuﬀ

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep knees bent and feet flat on floor.

• Lie on your back, head toward

Power Rods®, knees at the edge

of bench.

• Initiate the movement by pulling

yourshoulderbladesdownwards.

Pull your arms in an arc into

your sides, keeping them as

straight as possible and using

slow, controlled movement.

• Keep your lats tightened throughout

entire motion.

• Keep your spine aligned, abs tight and a

slight arch in your lower back.

• Release your shoulder blades at the end

of each rep. Initiate each new rep by

depressing your shoulder blades.

• Grasp the Hand Grips, then

straighten your arms out to your

sides, hands slightly above your

head, palms facing away from

pulleys.

• Tighten your abs to stabilize

your spine while maintaining a

slight arch in your lower back.

• Slowly return to the Start

position, allowing your arms and

shoulder blades to move back

upward and outward toward the

Power Rods®.

Lying Narrow Lat Pulldowns

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

START

FINISH

Bench Position:

Flat Bench Forward

Accessory:

Bent Lat Bar

Pulleys:

Lat Tower

SuccessTips

START

ACTION

• Keep knees bent and feet flat on floor.

Lean head back against the bench.

• Lie on your back on the bench,

head near the Power Rods®.

• 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 torso.

• Keep your spine aligned, abs tight and a

slight arch in your lower back.

• Keep your lats tightened throughout this

exercise.

• Slip your arms through the

Hand Grips, slide the cuffs past

your elbows and tighten them

enough to stabilize.

• Slowly return to the Start

position, allowing your arms and

shoulder blades to move back

without relaxing the tension in

your shoulders.

• Release your shoulder blades at the top

of each rep. Initiate each new rep by

depressing your shoulder blades

• With your palms facing inward,

slide your body down the bench

far enough that your arms are

fully extended—your posterior

may hang off the end of the

bench.

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Back Exercises

Seated Lat Rows — Shoulder Extension (and elbow ﬂexion)

Muscles worked:

START

FINISH

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

START

ACTION

SuccessTips

• Sit on the bench facing Power

Rods®, with your posterior near

the back (leg extension) end of

the bench.

• Initiate the movement by

pinching your shoulder blades

together.

• 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

• 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.

• Grasp the Hand Grips, palms

facing each other.

• Place your heels on the edge of

the Standing Platform and bend

your knees comfortably.

Stiff-Arm Pulldown — Shoulder Extension (elbow stabilized)

Muscles worked:

START

FINISH

Latissimus Dorsi; Teres Major; Rear

Deltoids; Lower Trapezius; Biceps

Bench Position:

Removed

Accessory:

Bent Lat Bar

Pulleys:

Lat Tower

SuccessTips

START

ACTION

• Keep your lats tightened throughout the

entire motion.

• Straddle the Seat Rail facing the

Power Rods®.

• Initiate the movement by

lowering your shoulder blades,

bringing them down and

together.

• Keep your chest lifted and maintain

spinal alignment, keeping a very slight

arch in your lower back.

• Release your shoulder blades at the end

of each rep. Initiate each new rep by

depressing your shoulder blades.

• Grasp the Bent Lat Bar with

your palms facing down.

• Step back slightly, making sure

that there is enough movement

in the cable to complete your

full range of motion with this

exercise.

• Bend slightly from hips, lift

chest and tighten your abs to

stabilize spine.

• Keep your arms straight, moving

your hands downward in an arc

and slowly in toward your thighs.

• Slowly return to the Start

position without relaxing muscle

tension.

• Keep your elbows nearly straight (do not

lock elbows) throughout exercise.

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Back Exercises

Bent Over Row

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

START

FINISH

Bench Position:

Removed

Accessory:

Squat Bar Attachment

Pulleys:

Squat Pulley Frame

START

ACTION

SuccessTips

• Stand on platform. Reach down

and grasp the Squat attachment

with palms facing backward.

• Begin your motion by moving

elbows back as you bring the

hand grips to a point below your

chest line.

• 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

• Let your arms hang extending in

the direction of the pulleys

• Keep back flat and knees bent

• Slowly reverse the motion,

keeping knees bent and back flat

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Arm Exercises

Triceps Pushdown — Elbow Extension

Muscles worked:

START

FINISH

Triceps

Bench Position:

Removed

Accessory:

Bent Lat Bar

Pulleys:

Lat Tower

SuccessTips

START

ACTION

• Keep your upper arms motionless and

your wrists straight.

• Straddle the Seat Rail, facing the

Power Rods®.

• Keeping your upper arms

stationary, elbows next to trunk,

slowlypushyourarmsdownward

in a gentle arc until hands are

near tops of your thighs.

• Keep your chest lifted, abs tight and

maintain a slight arch in lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

• Grasp the Bent Lat Bar, palms

facing down.

• Stand approximately 2-3 feet or

.6-.9 m from Lat Tower (adjust

for comfort).

• Bring hands in front of

you, keeping the Lat Bar

approximately at rib level.

• Keeping your triceps tightened,

slowly reverse the arcing motion

and bring the Bent Lat Bar back

to the Start position.

• Bend over slightly from hips,

shoulders directly over hands.

Single Arm Pushdown — Elbow Extension

Muscles worked:

START

FINISH

Triceps

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Lat Tower

SuccessTips

START

ACTION

• Keep your upper arms motionless and

your wrists straight.

• Straddle the Seat Rail facing the

Power Rods®, and grasp one

Hand Grip, palm facing up.

• Keeping your upper arm

stationary, elbow next to trunk,

slowly push your arm downward

in a gentle arc until your hand is

near top of the thigh.

• Keeping your triceps tightened,

slowly reverse the arcing motion,

bringing the Hand Grip back to

the Start position.

• Keep your chest lifted, abs tight and

maintain a slight arch in lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

• Stand approximately 1-2 feet or

.3-.6 m from Lat Tower (adjust

for comfort).

• Bring your arm in front of you,

keeping the Hand Grip at chest

level.

• Bend over slightly from hips, so

that your shoulder is directly

over your hand.

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Arm Exercises

French Press — Elbow Extension overhead

Muscles worked:

START

FINISH

Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep your upper arms motionless and

your wrists straight.

• Sit on the bench facing away

from the Power Rods®, keeping

knees bent and feet flat on floor.

• Keeping your upper arms

stationary, straighten your

elbows, bringing your hands

overhead, palms facing out.

• 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.

• 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.

• Stop your motion before your

elbows are completely straight,

and then reverse your motion,

slowly returning to the Start

position without relaxing muscle

tension.

LyingTriceps Extension — Elbow Extension

Muscles worked:

START

FINISH

Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep your chest lifted and maintain a

very slight arch in your lower back.

• Lie on the bench, head toward

the Power Rods®, knees bent

and feet flat on the floor.

• Keeping your arms stationary,

slowly straighten your elbows,

bringing your hands in an

arcing motion until they are

approximately 1 foot or .3 m

above your thighs.

• Keep knees bent and feet flat on floor.

• Keep your upper arms motionless and

your wrists straight.

• Tighten the triceps throughout the

exercise, using controlled motion

throughout the exercise.

• Reach overhead and grasp

the Hand Grips, palms facing

upward.

• Keep your hands up, near your

shoulders, spreading your back

and shoulders into the bench.

• Slowly reverse the arcing motion

bringing your hands back to the

Start position.

• Raise your chest and pinch your

shoulder blades together.

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Arm Exercises

CrossTriceps Extension

Muscles worked:

START

FINISH

Triceps

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep your upper arm motionless and

your wrists straight.

• Sit facing away from the Power

Rods®.

• Keeping your upper arm

stationary,straightenyourelbow,

slowly extending your arm

outward, using an arcing motion

and stopping approximately 90°

from your chest.

• Keep your chest lifted, pinch your

shoulderbladestogetherandmaintaina

slight arch in lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

• 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.

• Keeping your triceps tightened,

slowly reverse the arcing motion

and bring your arm back to the

Start position.

• With your free hand, stabilize

the active hand at the elbow.

Lying 45°Triceps Extension — Elbow Extension

Muscles worked:

START

FINISH

Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep your upper arms motionless and

your wrists straight throughout the

entire exercise.

• Lie flat on the Bench, head

toward the Power Rods®. Keep

your knees bent and your feet

flat on the floor.

• Keeping your upper arms

stationary and next to your torso,

straighten your arms in an arcing

motion inward and down toward

your legs.

• Keep your chest lifted, spine aligned,

and a slight arch in your lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

• 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.

• Fully straighten your arms and

then, with a controlled motion,

slowly bring your arms back

to the Start position without

moving your upper arms.

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Arm Exercises

SeatedTriceps Extension — Elbow Extension

Muscles worked:

START

FINISH

Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep knees bent, feet flat on the floor.

• Lay your head back against the bench.

• Sit facing away from the Power

Rods®.

• Keeping your upper arms

stationary, slowly straighten your

elbows moving your arms in an

arcing motion upward, over your

headuntiltheyareapproximately

90° from your torso.

• Keep your chest lifted, shoulders

pinched together, and a very slight arch

in your lower back.

• Keep your upper arms and shoulders

motionless and your wrists straight.

• Using an overhand grip, reach

behind you and grasp the Hand

Grips, bending your elbows until

your hands are near the top of

your head, palms facing up.

• Keep your arms in line with the

cables.

• Stop the motion before your

elbows are completely straight,

and then reverse your motion,

slowly returning to the Start

position without relaxing muscle

tension.

• Tighten the triceps throughout the

exercise, using controlled motion

Standing Biceps Curl — Elbow Flexion (in supination)

Muscles worked:

START

FINISH

Biceps

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep your chest lifted, abs tight and a

very slight arch in your lower back.

• Straddle the Seat Rail, facing the

Power Rods®.

• Keeping your upper arms

stationary and your elbows at

your sides, slowly curl the Hand

Grips forward, then upward and

in towards your shoulders.

• Keep your elbows at your sides and your

wrists straight.

• Reach down and grasp the Hand

Grips, palms facing forward.

• Straighten, keepingyourarmsby

your sides, elbows loose.

• Slowly reverse the arcing motion

bringing your hands back to the

Start position.

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Arm Exercises

Seated Biceps Curl — Flexion (in supination)

Muscles worked:

START

FINISH

Biceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep your upper body motionless and

your wrists straight.

• Sit on the bench, facing the

Power Rods®. Keep one foot flat

on the floor, and bend the other

leg, bringing your foot up onto

the bench, knee slightly turned

outward.

• Slowly curl your forearm up

toward your shoulder, keeping

the upper arm completely still.

• Keep your chest lifted, trunk muscles

tight and maintain a slight arch in

lower back.

• Keep your spine aligned throughout

movement

• Keeping your biceps tightened,

slowly reverse the curling motion

and bring your arm back to the

Start position.

• 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.

Lying Biceps Curl — Elbow Flexion (in supination)

Muscles worked:

START

FINISH

Biceps; Brachialis; Brachioradialis

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep your upper arms motionless and

your wrists straight throughout the

entire exercise.

• Sit on the bench, facing the

Power Rods®. Keep your knees

bent and feet flat on the floor.

• Curl the Hand Grip forward and

up,towardyourshoulder,making

sure to keep your upper arm

completely motionless and your

elbows at your sides.

• Keep your chest lifted, spine straight,

and a slight arch in your lower back.

• Grasp the Hand Grips, keeping

your arms straight and palms up.

• Slowly bring your arm back to

the Start position, maintaining

the same arc of motion.

• Lie back completely with your

head supported by the bench.

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Arm Exercises

Seated Wrist Extension

Muscles worked:

START

FINISH

Forearms

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Move slowly and keep tension in the

back of the forearms at all times.

• Sit facing the Power Rods® 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.

• Slowly curl the back of your fists

backwardtowardsyourforearms.

• 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

• Stop when wrists are 90° from

forearmsorwhenyouexperience

discomfort.

• Slowly return to the Start

position.

• Grasp the Hand Grips, palm

facing down, and rest your mid-

forearms on your lower thighs,

keeping your elbows flared

slightly to the side.

Standing Wrist Curl

Muscles worked:

START

FINISH

Biceps; Forearms

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep your chest lifted, trunk muscles

tight and a very slight arch in your

lower back.

• Straddle the Seat Rail, facing the

Power Rods®.

• With your upper arms stationary

and your elbows at your sides,

slowly curl your fists toward the

front of your forearms.

• 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.

• 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.

• Keeping your forearms still,

slowly let your fists return to the

Start position.

• Do not rock your body back and forth

during wrist motion.

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Arm Exercises

Reverse Curl — Elbow Flexion (in pronation)

Muscles worked:

START

FINISH

Brachialis; Brachioradialis; Biceps

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep your upper body motionless,

elbows at your sides and your wrists

straight.

• Straddle the Seat Rail, facing the

Power Rods®.

• Keepingyourpalmsfacingdown,

use your forearms to slowly bend

your elbows, curling the Hand

Grips forward, then upward and

in towards your shoulders.

• Reach down and grasp the Hand

Grips, palms facing backward.

• Straighten, keeping your upper

arms and elbows by your sides,

elbows loose.

• Keep your trunk muscles tight and

maintain a slight arch in lower back.

• 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.

Seated Wrist Curl —Wrist Flexion

Muscles worked:

START

FINISH

Forearms

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Move slowly, keeping tension in the

front of the forearms at all times.

• Sit facing the Power Rods® with

your knees bent, feet together

and flat on the bench. Sit far

back enough on the bench to

maintain physical and cable

• Slowly curl your fists towards the

front of your forearms.

• 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.

• Return to the Start position

slowly, without relaxing the

muscle tension in your wrists.

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.

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Arm Exercises

Standing Wrist Extension

Muscles worked:

START

FINISH

Forearms; Brachialis

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Move slowly and keep tension in the

wrists at all times.

• Straddle the Seat Rail, facing the

Power Rods®.

• Slowly curl the back of your fists

backwardtowardsyourforearms.

• Keep your chest lifted, trunk muscles

tightened, and a very slight arch in your

lower back.

• Do not increase or decrease the bend in

yourelbow—performtheentiremotion

at your wrist.

• 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.

• Stop when wrists are 90° from

forearmsorwhenyouexperience

discomfort.

• Keeping your forearms still,

slowly return to the Start

position.

• Do not rock your body during this

exercise.

“Rope” Pushdown — Elbow Extension

Muscles worked:

START

FINISH

Triceps

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Lat Tower

SuccessTips

START

ACTION

• Keep your upper arms motionless and

your wrists straight.

• Straddle the Seat Rail, facing the

Power Rods®.

• 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.

• 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.

• 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.

• Keeping your triceps tightened,

slowly reverse the arcing motion

and bring the Hand Grips back

to the Start position.

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Abdominal Exercises

Reverse Crunch — Spinal Flexion

Muscles worked:

START

FINISH

Rectus Abdominus

Bench Position:

Flat Bench Back

Accessory:

None

Pulleys:

None

SuccessTips

START

ACTION

• Keep your upper body, knees and hips

stationary. Relax your neck.

• Lie on the bench, head toward

the Power Rods®, grasp bench

for support.

• 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.

• 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.

• Bend your hips and knees

until your legs are in a “seated”

positionasshownabove—knees

and hips at 90° angles.

• Do not curl up onto your

shoulder blades.

• Slowly reverse the motion,

returning to the Start position

without relaxing.

• 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.

Resisted Reverse Crunch — Spinal Flexion

Muscles worked:

START

FINISH

Rectus Abdominus; Obliques

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuﬀs

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Allow exhalation up and inhalation

down without exaggerating breathing.

• Face the Power Rods®, and

attach an Ankle Cuff to each

ankle.

• 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.

• 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.

• Lie back on the bench, head

away from the Power Rods®.

• Bend your hips and knees at 90°

angles, as shown.

• Reach behind your head and

grasp the Seat.

• Slowly reverse the motion,

returning to the Start position

without relaxing your abs.

• Move slowly to eliminate momentum.

• Relax your neck.

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Abdominal Exercises

Seated (Resisted) Abdominal Crunch — Spinal Flexion

Muscles worked:

START

FINISH

Rectus Abdominus; Obliques

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Do not lift your head or chin—your

head should follow the rib motion

rather than lead it. Maintain normal

neck posture.

• 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.

• 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.

• 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.

• Lower back can start out flat or

in a normal arch, knees and hips

are bent and feet should be flat

on the floor.

• Do not allow your lower back

to lose contact with the bench

during this entire exercise.

• Slowly reverse the motion,

returning to the Start position

without relaxing your abs.

Seated (Resisted) Oblique Abdominal Crunch — Spinal Flexion/Rotation

Muscles worked:

START

FINISH

Rectus Abdominus; Obliques

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Do not lift your head or chin—your

head should follow the rib motion

rather than lead it. Maintain normal

neck posture.

• Cross one arm over the opposite

shoulder, grasp a Hand Grip,

and rest the hand on your

shoulder or chest, palm facing

down.

• 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.

• 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.

• 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.

• Lower back can start out flat or

in a normal arch, knees and hips

are bent and feet should be flat

on the floor.

• Slowly reverse to the Start

position without resting.

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Abdominal Exercises

Trunk Rotation

Muscles worked:

Rectus Abdominus; Obliques;

Serratus Anterior

START

FINISH

Bench Position:

Flat Bench Back

Accessory:

None

Pulleys:

SuccessTips

START

ACTION

• Keep chest lifted, shoulders pinched,

abs tight and slight arch in lower back.

• Sit sideways on the bench, one

side toward the Power Rods®.

Grasp Hand Grip closest to you

with both hands.

• Tighten your entire abdominal

area and slowly rotate your rib

cage and arms away from the

Power Rods® 30-40°, as if you

were rotating with a rod through

the middle of your spine.

• This exercise must be performed

correctly—failure to do so could result

in injury. Use only low weight Rods.

• Raise both arms up near

shoulder level, hands extended

over the leg closest to the

Power Rods®.

• Keep all motion in your torso.

• Slowly reverse the motion,

returning to the Start position

without relaxing muscle tension.

• Move only as far as your muscles will

take you—do not use momentum to

increase your range of motion

• Keep your elbows slightly bent.

Leg Exercises

Squat — Knee Extension, Hip Extension, Ankle Plantarﬂexion

Muscles worked:

START

FINISH

Although the squat is often considered a

total body exercise, the glutes, adductors,

hamstrings and quads are primary

movers and the spinal erectors are key

to stabilization.

Bench Position:

Removed.

Accessory:

Squat Bar – w/squat straps

Pulley Position:

Low Pulley

START

ACTION

• Remove back support and place

seat in free sliding position.

• While keeping your back

straight, tighten your abs and

move to a standing position.

SuccessTips

• Keep knees pointed the same direction

as the toes.

• Sit on seat facing Power Rods^®

and position bar across the

shoulders (not on the neck).

Maintain a grip on each side of

the bar.

• Flatten your back, keep your chest

up and position your feet in line

with the cable/pulley.

• Keep the pressure through the

middle of the arches/feet.

• Using control, slowly squat down

by sticking the hips out as the

knees start to bend. Keep the

chest up and back flat as the hips

continue to move backward.

• Keep the head/neck in line with the

trunk.

• Never attempt to exercise with more

resistance than you are physically able

to handle

• Lower to approximately 90

degrees at the knees

• Place your feet wider than hip

width and point your toes outward

slightly. Direct the thighs to the

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Leg Exercises

Leg Extension

Muscles worked:

START

FINISH

Quadriceps

Bench Position:

Leg Extension Seat

Accessory:

None

Pulleys:

Leg Extension

Leg Extension:

Engaged

START

ACTION

SuccessTips

• 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).

• Tighten your quads and slowly

straightenyourlegs,movingyour

feet forward then upward until

your legs are completely straight

and your kneecaps point upward

to the ceiling.

• 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.

• Adjust your thighs to hip-width,

pointing your knee caps forward.

• Grasp the sides of the seat to

stabilize yourself.

• Slowly reverse the motion,

returning to the Start position

without relaxing your quads.

• Sit up straight, chest lifted, abs

tight and a slight arch in your

lower back.

Lying Leg Extension

Muscles worked:

START

FINISH

Quadriceps

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuﬀ

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep your chest lifted, spine aligned,

abs tight and a very slight arch in your

lower back.

• Sit on bench, facing the Power

Rods®. Secure Ankle Cuff

around one ankle (don’t cross

cables).

• Slowly straighten your leg,

movingonlyyourkneeandlower

leg. Do not lock your knee.

• Keep your upper thigh motionless

throughout this exercise.

• Slowly return to the Start

position without relaxing your

quadriceps.

• 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.

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Leg Exercises

Ankle Eversion

Muscles worked:

START

FINISH

Peroneals

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuﬀ

Pulleys:

Chest Bar Pulleys

SuccessTips

START

ACTION

• Movement should occur only at the

ankle—keep the rest of your body

motionless.

• Sit on the Bench, with one side

to the Power Rods®.

• Slowly rotate your foot outward,

away from Power Rods®.

• Attach an Ankle Cuff around

the ball of the outside foot

(furthest from pulley).

• Straighten the attached leg and

sit up straight.

• Allow the foot to rotate toward

the Power Rods®, keeping

tension in the cables.

• Then, maintaining tension,

slowly return to the Start

position.

• 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

Ankle Inversion

Muscles worked:

START

FINISH

Tibialis Anterior and Posterior

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuﬀ

Pulleys:

Chest Bar Pulleys

SuccessTips

START

ACTION

• Movement should occur only at the

ankle—keep the rest of your body

motionless.

• Sit on the Bench, with one side

to the Power Rods®.

• Slowly rotate your foot outward,

away from Power Rods®.

• Attach an Ankle Cuff around

the ball of the inside foot

(closest to pulley).

• Straighten the attached leg and

sit up straight.

• Then, maintaining tension,

slowly return to the Start

position.

• 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

• Allow the foot to rotate toward

the Power Rods®, keeping

tension in the cables.

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Leg Exercises

Standing Hip Extension — (knee ﬂexed)

Muscles worked:

START

FINISH

Gluteus Maximus

Bench Position:

Removed

Accessory:

Ankle Cuﬀ

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep your chest lifted, spine aligned,

abs tight and a very slight arch in your

lower back.

• Stand to one side of the Seat

Rail, facing the Power Rods®.

• Initiate the movement by

tighteningyourglutesandslowly

pivoting your leg from your hip.

Move your entire leg backward,

to a straight position.

• Secure the Ankle Cuff around

the ankle furthest from the rail.

Bend this leg approximately 90°.

• Do not bend from waist or lower back.

• Slowly move your leg as far as

you can, without allowing any

movement at the waist or lower

back.

• Bend forward 30-40° from your

hips (not your waist) and very

slightly bend the knee of your

supporting leg.

• Slowly return to Start position.

Standing Hip Extension — (knee stabilized)

Muscles worked:

START

FINISH

Gluteus Maximus; Biceps Femoris;

Semimembranosus; Semitendinosus

Bench Position:

Removed

Accessory:

Ankle Cuﬀ

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep your chest lifted, spine aligned,

abs tight and a very slight arch in your

lower back.

• Stand to one side of the Seat

Rail, facing the Power Rods®.

• Initiate the movement by

tightening your glutes and

slowly pivoting your leg from

your hip. Move your entire leg

backward and then lift it slightly

behind you.

• Secure the Ankle Cuff around

the ankle furthest from the rail.

• Bend forward 30-40° from your

hips (not your waist) and very

slightly bend the knee of your

supporting leg.

• Do not bend from waist or lower back.

• Keep your knee stabilized in the 90°

angle position.

• Slowly move your leg as far as

you can, without allowing any

movement at the waist, knee or

lower back.

• Slowly return to Start position.

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Leg Exercises

Standing Hip Abduction

Muscles worked:

START

FINISH

Gluteus Maximus

Bench Position:

Removed

Accessory:

Ankle Cuﬀ

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep your chest lifted, spine aligned,

abs tight and a slight arch in your lower

back.

• Stand to one side of the Seat Rail,

one side next to Power Rods®.

• Slowly move the attached leg

outward, away from the Power

Rods®, at a 30-45° angle,

keeping your hips and spine

motionless.

• Secure Ankle Cuff around the

ankle furthest from the Power

Rods®. 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.

• 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.

• Slowly return to the Start

positionwithoutrelaxingtension

in your leg.

• Keep your hips level during

movement.

Seated Hip Adduction

Muscles worked:

START

FINISH

Adductor Longus; Gluteus Medius

Bench Position:

Flat Bench Back

Accessory:

Ankle Cuﬀ

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Do not cross the attached leg in front

of the stabilized leg.

• Sit sideways on the bench and

attach an Ankle Cuff to the ankle

closest to the Power Rods®.

• Slowly allow the attached leg to

move inward, toward the center

asyoufaceforward, keepingyour

hips and spine perfectly still.

• 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.

• Sit far enough from the Power

Rods® that there is tension in the

cable at the start of the exercise.

• Lift leg with cuff in front of you,

at a 45° angle from your trunk

(toward Power Rods®)—do not

lock your knee.

• Keeping the leg still, slowly move

it back into the Start position.

• Use only a small range of motion.

• You may hold onto the bench for

added stability.

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Leg Exercises

Seated Hip Abduction

Muscles worked:

START

FINISH

Piriformis; Gluteus Maximus

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuﬀ

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep your spine straight and your hips

level—do not raise your hips during

motion.

• Sit sideways on the bench and

attach an Ankle Cuff to the ankle

farthest from the Power Rods®.

• Slowly allow the attached leg to

move outward, away from the

Power Rods®, keeping your hips

and spine perfectly still.

• Use only a small range of motion.

• Keep your hips motionless throughout

this exercise.

• Sit far enough from the Power

Rods® that there is tension in the

cable at the start of the exercise.

• Keeping the leg still, slowly move

it back into the Start position.

• Lift leg with cuff in front of you,

at a 45° angle from your trunk

(toward Power Rods®)—do not

lock your knee.

• You may hold onto the bench for

added stability.

Standing Leg Kickback — Hip and Knee Extension

Muscles worked:

START

FINISH

Gluteus Maximus

Bench Position:

Removed

Accessory:

Ankle Cuﬀ

Pulleys:

Chest Bar

SuccessTips

START

ACTION

• Keep your chest lifted, spine aligned,

abs tight and a very slight arch in your

lower back.

• Stand to one side of the Seat

Rail, facing the Power Rods®.

• Extend the active leg backwards,

straightening the knee.

• Secure the Ankle Cuff 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.

• 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.

• Do not bend from waist or lower back.

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Muscle Chart

Sternocleidomastoid

Pectoralis Major

Anterior Deltoid

Medial Deltoid

Biceps

Trapezius

Posterior Deltoid

Infraspinatus

Teres Major

Triceps

Serratus Anterior

Rectus Abdominus

Brachialis

Flexor Digitorum

Superficialis

External

Obliques

Latissimus

Dorsi

Brachioradialis

Pronator Teres

Flexor Carpi

Radialis

Gluteus

Medius

Tensor

Fasciae

Latae

Gluteus

Maximus

Adductor

Magnus

Iliopsoas

Pectineus

Biceps

Femoris

Adductor Longus

Iliotibial Tract

Gracilis

Rectus Femoris

Vastus Lateralis

Vastus Medialis

Peroneus Longus

Semitendinosus

Semimembranosus

Sartorius

Gastrocnemius

Soleus

Extensor Digitorum

Longus

Tibialis Anterior

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Warranty Information

What Does This Warranty Cover?

Nautilus warrants to the original purchaser of the Bowflex®

What Nautilus Will Do

During your Warranty Coverage Period, Nautilus will repair

™

any Bowflex® Elite home gym that proves to be defective

™

Elite home gym that the Bowflex® Elite home gym is

free from defects in materials and workmanship, when used

for the purpose intended, under normal conditions. This

warranty is extended only to the original purchaser and is

not transferable or applicable to any other person.

in materials or workmanship. In the event repair is not

possible, Nautilus will either replace your Bowflex® Elite

™

home gym 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.

How Long Does Warranty

Coverage Last?

Residential: 5 Years on machine, No-Time-Limit Warranty

on Power Rods®

Commercial : This warranty is void if Bowflex® Elite is

used in a Commercial Environment

Service Support

Call to speak to a Nautilus Representative at

™

1-800-605-3369 or write to Bowflex® at 1400 NE 136th

Ave., Vancouver, WA 98684. 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.

This warranty covers all defects in material or workmanship

™

of the Bowflex® Elite home gym. Warranties do not

cover commercial or institutional use or misuse and abuse

by the consumer. To make this warranty effective, you

™

must completely fill out the Bowflex® Elite home gym

Warranty Registration Card within 30 days of purchase and

return it to the address on the Warranty Registration Card.

The repaired part or unit will be returned to you at the

company’s expense.

Warranty Does Not Cover

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® Elite home gym purchased for commercial

or institutional use.

Damage due to use by persons who weigh more than 300

pounds (136 kg).

Damage due to abuse, accident, failure to follow

instructions or warnings in the Owner’s Manual, misuse,

mishandling, accident or Acts of God (such as floods,

tornadoes, power surges, etc.).

•

Damage due to normal wear and tear.

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™

Bowflex^®Elite Home Gym Warranty Registration Card

IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE

PLEASE PRINT CLEARLY – THANK YOU

Mr.

2. Mrs.

3. Ms.

4. Miss

Customer ID from Invoice

Name:

Address:

City:

Apt. #:

Zip:

State:

(

)

Phone number:

E-Mail address:

EXT.

Is this your primary address? Yes

Place of purchase:

Date of purchase:

Purchaser date of birth:

Gender: Male

Female

Married

Marital status:

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

Which best describes your family income: (US dollar figures)

Under $15,000

$25,000 – $34,999

$35,000 – $49,999

$50,000 – $74,999

$75,000 – $99,999

$100,000 – $149,999

Over $150,000

$15,000 – $24,999

What other types of exercise equipment do you own?

Did you receive this item as a gift? Yes

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.

trademarks or trademarks of Nautilus Inc.

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commercial or institutional use.

What Is Covered

Service Support

• Damage due to use by persons who weigh

more than 300 pounds (136 kg).

Nautilus warrants to the original purchaser

Call to speak to a Nautilus Representative at

1-800-605-3369 or write to Bowflex® at 1400

NE 136th Ave., Vancouver, WA 98684. 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.

of the Bowflex Elite™ home gym that the

Bowflex Elite™ home gym is free from defects

• 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).

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.

• Damage due to normal wear and tear.

What We Will Do

The repaired part or unit will be returned to you

at the company’s expense.

During your Warranty Coverage Period,

Bowflex® Elite™ Home Gym

• 5 years on machine

Nautilus will repair any Bowflex Elite™ home

gym that proves to be defective in materials or

workmanship. In the event repair is not possible,

How State Law Applies

• No-Time-Limit Warranty on Power Rods®

Warranties Do Not Cover

This warranty gives you specific legal rights, and

you may also have other rights which vary from

state to state.

Nautilus will either replace your Bowflex Elite™

home gym or refund your purchase price, less

shipping and handling.

• A Bowflex Elite™ home gym purchased for

Please fold over and tape before mailing

Place

Stamp

Here

BOWFLEX^®Elite™ Home Gym

1400 N.E. 136th Ave.

Vancouver, WA 98684

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This manual is written and designed

by industry professionals. If you

have any questions regarding your

Bowflex® Elite™ Home Gym or any

instructions found in this manual,

please call 1-800-605-3369 for

assistance.

Bowflex, Bowflex Elite, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus, Inc.

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