Bowflex Home Gym 51370 User Manual

Special Edition Includes:

Dr. Ellington Darden’s

Six Week Fast Fat Loss –

Body Leanness Program

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The Bowflex Ultimate

Home Gym

Owner's Manual

Written By: Tom Purvis RPT, RTS

Registered Physical Therapist

and founder of the

Resistance Training

Specialist Program

51370 Rev AA (2004)

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Important Safety Precautions

•

Always read and follow the Warning and Safety

only, and is not meant for use by institutions.

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labels attached to your Bowflex® Ultimate

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•

Maximum user weight for the Bowflex® Ultimate

home gym. Do not remove these labels. If you

need replacement labels, please call a Nautilus®

Representative at (800) 605-3369.

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

do not use or allow others to use the Bowflex®

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Ultimate 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.

Allow a workout area of at least 7’ x 9’ (2.1 m x 2.7

m) of free space for safe operation of the Bowflex®

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.

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Ultimate home gym.

•

Keep your body weight centered on the machine,

seat, or base frame platform while exercising.

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When using the Bowflex® Ultimate home gym for

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•

Never allow children to use the Bowflex® Ultimate

home gym unsupervised. To do so could result in

injury. If children are allowed to use the equipment,

their mental and physical development should be

taken into account. They should be controlled and

instructed on the correct use of the equipment.

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

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stand clear of the Bowflex® Ultimate 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

Keep cables and Power Rods® bound with the rod

binding strap when not in use.

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Bowflex® Ultimate home gym.

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•

Set up and use your Bowflex® Ultimate home gym

Before exercising, make sure the cable pulley

system is properly secured, properly attached,

and in perfect working condition.

on a hard, level surface.

Do not wear any loose or dangling clothing or

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jewelry while using the Bowflex® Ultimate home

•

All exercises in this manual are based on the

calibrated resistance and capacity levels of

gym. Stand clear of all moving components.

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the Bowflex® Ultimate home gym. Exercises

•

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.

not in this manual are not recommended by

the manufacturer.

Never attempt to exercise while the seat rail is

in the folded position.

•

This machine is meant for individual consumer use

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Getting to Know Your Machine

CONGRATULATIONS on your commitment to fitness! By

choosing Bowflex Ultimate home gym to be your partner, before attempting to use your Bowflex Ultimate home

Please take your time to read through the entire manual

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you’ve chosen a machine that can deliver on its promises!

gym. It’s important you understand how to properly perform

each exercise before you attempt to perform the exercise

with Power Rod Resistance.

The resistance and aerobic training that can be performed

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on the Bowflex Ultimate home gym is unmatched by any

other single piece of home fitness equipment available. You With all of the fitness choices available today, we

have definitely made the right decision!

understand that choosing a piece of equipment can be very

confusing. Everyone at Nautilus would like to thank you for

In this owner’s manual you’ll find detailed information on

a wide variety of exercises, workout programs and a very

specialized program titled, “Fast Fat Loss Now” by Dr.

Ellington Darden.

your trust and your confidence in our product. The Bowflex

Ultimate home gym is as good as we say it is, and you’re

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just about to prove it to yourself.

Again, thank you for choosing Bowflex .

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Bowflex Ultimate Home Gym – Parts Reference Guide

Lat Bar Rests

Lat Bar

Cable Storage

Power Rods

Rod Caps

Cable

Cable Hook

Vertical Main

Frame

Rod Box

Pulley Frame

Bench

Adjustable

Pulley System

Pulley

Leg Attachment

Seat

Hand Grip/

Ankle Cuff

Seat Rail

Bench Legs

Foot Rest

Standing/ Squat

Platform

Leg Extension/Leg

Curl Attachment

Spring Lock

Seat Pin

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Using Your Machine

Power Rod Resistance

Safety Precautions

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.

When hooking up the Power

Rods , do not stand directly

over the tops of the rods.

Stand off to the side while

connecting and disconnecting

Adjusting and

Understanding

the Resistance

the Power Rods from the

cables.

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The Bowflex Ultimate home

gym comes with 310 lb. (140

kg) of resistance {one pair of

5 lb. (2.25 kg) rods, two pairs

of 10 lb. (4.5 kg) rods, one pair

of 30 lb. (13.5 kg) rods, and

two pairs of 50 lb. (22.5 kg)

rods}. If you upgraded to a 410

lb. (185 kg) capacity, you will

have an additional pair of 50

When You Are Not Using Your

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Bowflex Ultimate Home Gym

Disconnect the cables from the Power Rods when you are

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not using your Bowflex Ultimate home gym.

Use the rod binding

strap included with

your machine to bind

all the rods together

near the top. This

keeps them neat

lb. (22.5 kg) Power Rods .

in appearance and

Hooking the Power

makes your Bowflex

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Rods to the Cables:

Ultimate home gym as

compact as possible.

Place your cables and

grips through the strap

to keep them out of

the way.

You may use one rod or several

rods in combination, to create

the desired resistance level. To

hook multiple rods up to one

cable, simply bend the closest

rod toward the cable and place

the cable hook through the rod

cap. Then, hook up the next

closest rod.

Hooking up the most forward rod

prevents rods from crossing over

the top of one another.

To upgrade to ꢁ10 pounds

(18ꢂ kg) of Power Rod

Resistance please

call 1-800-66ꢀ-6ꢀ1ꢂ

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Using Your Machine

TheWorkout Bench

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Your Bowflex Ultimate home gym has four

position there are two possible holes

for the spring lock

pin to lock into, one forward and one

back.

different bench positions. To adjust the bench,

simply locate the spring lock pin on the side of the

seat. Pull out pin to release seat, then slide it to the

desired position. Pull out pin, give it half a turn,

and release to place it in a “free sliding” position

for exercises such as rowing.

Incline Position: Start with the

bench flat in the furthest position

away from the Power Rods . Pull out

Quick Release Bench: The long portion of

your bench attaches to and releases from the seat

portion very easily. To attach it, simply insert the

half hinge on the end

of the bench into the

half hinge on the seat.

For standing exercises,

simply remove the

bench by lifting up on

on the spring lock seat pin and lift

the long bench pad up. Slide forward

until the pin locks into the farthest

forward hole. Rest

the bench’s incline

support bracket

on the base of the

Power Rods .

“Free Sliding”

Position: Remove

the long bench pad.

the long portion and

pulling away from the

seat.

Pull out on the spring lock seat pin,

give it a half turn, and release to

place it in a “free sliding” position for

exercises such as rowing.

Flat Position 1 & 2: Along the side

of the seat rail there are three holes for

the spring lock seat pin. Pull out on the

pin and slide the entire bench forward

until the spring lock seat pin locks

into a hole. With the bench in the flat

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How to Mount the Bowﬂex Ultimate Home Gym Incline Bench

Sit on the bench and reach back, one arm at a time, grasping hand grips. KEEPING HANDS DOWN AND PALMS UP.

Curl your hands up toward the front of your shoulders AND turn your wrists so that your palms now face away from you. The

cables will now be over your elbows.

Begin by reaching back for hand grips.

Curl up toward your shoulders.

Turn your wrists forward.

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Using Your Machine

Regular Grip: Grasp the handle

and cuff together to form a grip

without inserting your hand through

the cuff portion. Most of the exercises

you perform utilize this grip.

or any exercise where your palm is

facing down.

Using the Bowﬂex

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Ultimate Home Gym

Hand Grips

Ankle Cuff Grip: The cuff

opening can be made larger to

accommodate the ankle. Simply insert

your hand in the cuff and slide it away

from the handle. Insert your foot or

ankle and tighten the grip by sliding

the handle back toward the cuff.

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The Bowﬂex Ultimate

home gym hand grips

can be used as regular

grips, hand cuffs or

ankle cuffs.

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

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Using the Bowﬂex Ultimate Home Gym Leg Press Belt

The Leg Press Belt is used exclusively

for the Leg Press and the Seated

Hamstring Curl exercises.

• Slide forward to the pulleys and place

your feet through the right and left

openings under the rod cables.

• Place hands on vertical main frame

and push yourself back while placing

feet, one at a time, onto

the pulley frame.

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• Attach the rod cables to the D-rings

on the Leg Press Belt so that the belt

is taut.

• With the Bowﬂex Ultimate 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.

• Grasp belt near where it’s attached to

the cables and begin to press back.

Sports & Gym Accessories Inc. Patent # 4756527

Specifications subject to change.

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Using Your Machine

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Make certain the

Using the Bowﬂex Ultimate

adjustable pulley

system is locked and secure

before adding any Power Rod

resistance to the pulley.

Home Gym Adjustable Pulley

System

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Using the Bowﬂex Ultimate home gym

adjustable pulley system is as easy as

pulling a pin and expanding the pulley

out.

Exercises in the wide

position may require a

lighter weight

than those in

the narrow

Pulley knobs are spring-loaded and are

position.

The squat cable feeds through the low

pulley. The black plastic ball is on the side

farthest away from the Power Rods .

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The Bowflex Ultimate Home

Gym adjustable pulley system

allows you to work the same

muscles from different angles,

depending on the width

Using the Bowﬂex

Pulleys adjust position with the simple

turn and pull of a knob.

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Ultimate Home Gym Low

Pulley/Squat Station

of the pulley angle.

located on the back of the adjustable

pulley system. To extend the pulley, simply

twist the knob a couple of turns to the

left, then pull out. Next, pull the adjustable

sleeve out away from the machine until

it clicks into the extended position. Then,

tighten the knob to lock the adjustable

pulley into position.

Connect the low pulley/squat station with

the squat cables. Without any resistance

attached, thread the squat cables through

the low pulley. The black plastic ball on the

cable should rest directly against the pulley

and should be on the far side of the pulley,

away from the machine.

The adjustable pulley system was

designed to change the angle of

resistance to increase the effectiveness

of many upper body exercises.

The squat cable has a loop at the end.

Fasten the loop with a snap hook to the rod

cables.

Hooking up the low pulley/squat

station is easy. Once it’s together,

you can use it for a wide variety

of exercises — including squats,

flat bench presses and

Next, fasten the squat cables to the squat

harness, using a snap hook.

Use the pulley system in either the wide

or narrow pulley position. We’ve included

a guide in each exercise so you can use

the pulley at the correct position.

bent over rows!

And finally, attach the squat harness to

the squat bar using a snap hook.

To avoid injury, do not attempt to use

the pulley in the wide position when the

manual indicates to perform the exercise in

the narrow pulley position.

Now you can add Power Rod Resistance.

Squat Harness

Adjustment Buckle

Squat Cables

Rod Cables

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Using Your Machine

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Using the Bowﬂex Ultimate

Using The Bowﬂex Ultimate

Home Gym Lat Tower

Home Gym Leg Extension/Leg Curl

Attachment

Build back and shoulder muscles quickly with this

integrated lat tower. It is easy to set up and can get you on

track in no time at all.

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The Bowﬂex Ultimate

home gym leg extension/

leg curl attachment is a

gym-quality attachment

that helps you develop

strong, muscular legs.

To attach the tower, remove all Power Rod resistance. Be

certain the lat bar is secured to the lat bar rests. Remove

the lat tower cables from their storage holes, and let them

dangle from the lat bar.

Attaching the leg

extension/leg curl

attachment is as easy as

screwing in two knobs.

Using a snap hook, attach the loop from the lat tower

cables to the rod cables. Again, check that lat bar is

secured on the lat bar rests. Now you can add Power Rod

resistance.

With all Power Rod

If you choose to use hand grips rather than the lat bar for

exercises, remove all Power Rod resistance from the lat

tower prior to exchanging the bar for hand grips.

resistance off and with

the bench in the incline

position, move the

attachment to the end

of the sliding seat rail.

The leg extension/leg curl

attachment uses two knobs to

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attach to the Bowflex Ultimate

Home Gym, at the end of the

sliding seat rail.

Remove the knobs from

the attachment and place the attachment over the end

of the seat rail. Line up the holes and screw the knobs in.

Make certain the attachment is secure before sitting on it

and before adding weight to the cables.

Using a snap hook, attach the loops at the end of the

leg attachment cables to the rod cables. Once this is

accomplished, you are ready to add Power Rod resistance

to the attachment.

To set up for leg curls,

simply remove the quick

release bench and place

it onto the hinge of the leg

extension/leg curl seat.

When not in use, lat tower cables

store easily in storage hole in the

lat tower. Simply push the cables

into the hole, so they’re out of

sight and out of the way.

When not in use, leg extension/

leg curl cables can be stored in

clips located directly under the

Power Rods , along the path of

the sliding seat rail.

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Using Your Machine

Folding & MovingYour Bowﬂex

Ultimate Home Gym

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Folding and moving your Bowﬂex Ultimate home gym is easy.

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Follow the simple steps below to fold your Bowﬂex Ultimate

home gym. Once it’s folded, simply tilt the machine back on its

transport wheels and roll it to any location

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1. Remove the leg attachment from the Bowﬂex Ultimate home

gym, if attached.

2. Lock the seat and bench into place using the spring

lock seat pin.

3. Hook cables into cable storage loops.

4. Bind the Power Rods with the rod binding strap.

5. Remove the threaded knob on the platform.

6. Tilt the bench up to the Power Rods .

7. Screw the threaded knob into the end of the sliding seat rail.

Maintenance & Care ofYour Bowﬂex

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Ultimate Home Gym

Inspect your machine for any worn or loose components prior to

use. Tighten or replace any worn or loose components prior to use.

Pay close attention to cables, or belts and their connections.

Clean the bench with a non-abrasive household cleanser after

each use. This will keep it looking new. Do not use automotive

cleaner, which can make the bench too “slick.”

Review all warning notices. The safety and integrity designed into

a machine can only be maintained when the equipment is regularly

examined for damage and repaired. It is the sole responsibility of

the owner to ensure that regular maintenance is performed.

Worn or damaged components shall be replaced

immediately or the equipment removed from service until

the repair is made. Only manufacturer supplied

components shall be used to maintain/repair the

equipment.

If you have any questions regarding your

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Bowﬂex Ultimate 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.

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About Your Bowflex Ultimate Home Gym Attachments

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The Bowﬂex Ultimate Home Gym

The Adjustable Pulley System

Leg Extension/Leg Curl Attachment

This attachment is specifically designed to enhance the

bench press and shoulder press exercises by changing the

angle of resistance. The attachment is mounted on the rear

of the machine and serves to widen the angle of resistance

to create a more effective exercise. To use the adjustable

This attachment is designed to add more effectiveness to all

exercise routines where “leg work” is required.

Safety

pulley system, first remove any Power Rod resistance.

Then unscrew the pin on the back and pull it out slightly

until you can slide the pulley away from the machine. Slide

the pulley only until it clicks into place and then push the

pin forward to lock it into place. Make certain the pins are

completely locked in place before you use the adjustable

pulley system.

• Before using the

attachment, make sure

all fasteners are in place

and tightened.

• Make sure the

attachment's cables

are securely fastened

Safety

to the regular Bowﬂex

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• Before using the attachment make sure

all fasteners are in place and tightened.

Ultimate home gym

cables.

• Always check fasteners, snap hooks,

cables and pulleys before

each workout to ensure

• Always use the supplied threaded knobs to secure the

attachment to your Bowﬂex Ultimate home gym.

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proper functioning.

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The Bowﬂex Ultimate

Home Gym Lat Pulldown

The lat pulldown tower enhances several exercises that

work the back and triceps muscles.

Safety

The Low Pulley/Squat Station

• Before using the lat tower,

make sure all fasteners are in

place and tightened.

Use this station to do squats, bent over rows and more.

Exercises performed here work your legs and most of your

other lower body muscles. Plus you can use it for serious

upper body workouts, too!

• Make sure the cables are

securely fastened to the

regular Bowﬂex Ultimate

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Safety

home gym cables.

• Always wear shoes with non-skid soles when using the

low pulley/squat attachment.

• Always use the “Bar Holders”

to support the lat pulldown bar

or remove the bar when not in

use.

• Always adjust cable travel and tension of the

squat harness in such a manner that it will not

cause a hazard.

• Do not hang from the lat tower

and do not attempt to do chin

ups from the bar.

• Always check fasteners, snap

hooks, cables and pulleys

before each workout to ensure

proper functioning.

• Never pull on the bar or handle unless there is

resistance attached to it.

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Defining Your Goals

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

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

Muscle Strength is the maximum force you can exert

against resistance at one time. Your muscle strength

comes into play when you pick up a heavy bag of groceries

or lift a small child. It is developed when a localized muscle

is worked both positively (concentric) and negatively

(eccentric) at a resistance great enough to perform only

five to eight repetitions of the exercise before the muscle

fails. Each set of repetitions is followed by a rest interval

that typically runs three times longer than the set. Later,

between exercise sessions, the muscle overcompensates

for the stress and usually increases in both strength and

size.

Body Composition is the ratio of fat weight (fat) to

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

ratio shifts. The fat weight increases and the lean weight

decreases. Training for muscle strength will generally

increase muscle size and aerobic conditioning will help

burn extra calories. Performing these two forms of

exercise, either at different times or together, will create

the greatest changes in body fat weight.

Balanced Strength and alignment is the result of

equal strength developed in all parts of the body. It comes

into play in your standing and sitting posture, and in

your ability to perform just about any activity safely and

effectively. An over-development of the back will round

the shoulders; weak or stretched abdominals can cause

lower back pain. You want a balance of muscle strength in

front and back. In addition, you need a balance of strength

between your middle, lower, and upper body.

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 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.

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 possible by this simultaneous

contracting and relaxing. Good flexibility is important

in protecting the body from injury and can be achieved

through the balanced strength training programs included

in this manual.

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/

b)Meaning that you must move fast.

Load isactually 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.

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. Any exercise program must

be supplemented with cardiovascular training, such as

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rowing on the Bowﬂex Ultimate home gym.

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1ꢀ

Defining Your Goals

Training variables: When designing your own program

ReachingYour Goals

there are several variables that, when mixed properly,

will equal the right fitness formula for you. In order to

find the best formula, you must experiment with several

combinations of variables. The variables are as follows:

To reach your goals you must follow a consistent, well

designed program that provides balanced development

to all parts of the body and includes both aerobic and

strength exercise. Only then will you meet your goals

safely and efficiently.

• Training Frequency: The number of times you train per

week. We recommend daily activity but not daily training

of the same muscle group.

The workout routines found in this manual are

professionally designed and written to target specific

fitness goals. Should you not find one specific program

to your liking, you can design your own, based on sound

information and the principles found in this manual.

• Training Intensity: The amount of resistance used during

your repetition.

• Training Volume: The number of repetitions and sets

performed.

DesigningYour Own Program

• Rest intervals: The time you rest between sets and the

time you rest between workouts.

You may want to design your own personal program

specifically geared to your goals and lifestyle. Designing a

program is easy, as long as you follow these guidelines.

Once you’ve established a base of fitness, follow these

basic principles:

Understand fitness and its components: Improperly

designed programs can be dangerous. Take some time to

review this manual as well as other fitness guides.

• Isolate muscle groups: Focus work on specific muscle

groups.

Know your current fitness level: Before you start any

fitness program you should consult a physician who will

help you determine your current abilities.

• Progressive Loading: The gradual systematic increase of

repetitions, resistance and exercise period.

Identify your goals: Goals are critical to choosing and

designing an exercise program that fits and enhances your

lifestyle, but so is strategy. It’s important not to rush the

process and try to accomplish too much too soon. That will

lead to setbacks and discouragement. Instead, set a series

of smaller achievable goals.

Select complementary exercises: Be sure to pair exercises

that address compound joint movements and single joint

movements. In addition, select exercises that address

complementary muscle groups.

Put first things first: During each session, first work those

muscle groups that need the most training.

Remember your cardiovascular component: Any fitness

program must contain a cardiovascular fitness component

to be complete. So complement your resistance training

with aerobic exercise such as walking, running, bicycling

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or rowing on the Bowﬂex Ultimate home gym.

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1ꢁ

Exercising Properly

Key Points:

Working Out

• Do not lose spinal alignment — keep your chest lifted.

A workout begins in your mind’s eye. With concentration

and visualization you can approach your workout with a

positive, constructive attitude. A good pre-workout mental

routine is to sit and relax, so you can focus on what you are

about to do and think about achieving your end goal.

• If you bend forward during the return toward the Power

Rods , bend at the hips, not the waist.

Breathing

Warming Up

The most important part of breathing during exercise is,

quite simply, that you do it. Breathing in or out during the

actual performance is not dependent upon the direction

of air flow relative to exertion. It is, in fact, a mechanical

process that changes the position of your spine as your rib

cage moves. Here are some tips for breathing:

We recommend that you warm up by rowing on the

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Bowﬂex Ultimate home gym.

Aerobic Rowing Position:

• Remove bench, unlock the seat.

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.

• Sit on the seat facing the Power Rods .

• Grab the handles and keep the arms straight to the front.

• Position the arches of your feet on the footrest of the

machine, knees bent comfortably.

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

• Sit up straight with your spine in good alignment.

PerformingYour Routine

Motion:

The workout portion of your fitness routine is the series

of exercises devoted to your particular goals. Remember,

make sure to have fun!

Cool Down

An essential part of the exercise routine is the cool down.

Gradually reduce the level of exercise intensity so that

blood does not accumulate in one muscle group, but

continues to circulate at a decreasing rate. We recommend

the rowing exercise for the cool down. Remember to

gradually move yourself into a relaxed state.

START

FINISH

• Initiate the movement by extending the knees while

simultaneously bending the arms and pinching the

shoulder blades together.

• With the arms passing by the sides of your trunk, the

handles should be near your torso as the knees near

extension.

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1ꢂ

The Workouts

20 Minute Better BodyWorkout

Frequency: 3 Days Per Week (M-W-F)

Time: About 20 Minutes

Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform easily for 5

-10 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move

to a more challenging resistance you can perform for no less than 10 reps and no more than 15 reps without your form

deteriorating. As you become stronger, you can advance to two sets for each exercise. Complete all sets of each exercise

before moving on to the next. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that will allow

you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to

fatigue during each set.

Body Part

Chest

Back

Shoulders

Arms

Exercise

Bench Press

Seated Lat Rows

Standing Lateral Shoulder Raise

Standing Biceps Curl

Lying Triceps Extension

Leg Extension

Sets

1-2

Reps

10-15

Legs

Leg Curl

Seated (Straight Leg) Calf Raise

Low Back Extension

Resisted Abdominal Crunch

Trunk

Advanced General Conditioning

Frequency: 4 Days Per Week (M-T-TH-F)

Time: About 35-45 Minutes

When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or

if you become bored, it is time to change your program. You can increase your training with this “split system” routine that

works opposing muscle groups on different days. To do this, you’ll increase your resistance when you can perform 12 reps

perfectly, and you’ll increase your volume by performing more sets and more exercises. Move slowly on each rep. Use a

pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds

down and work to fatigue during each set.

Day 1 & 3

Body Part

Chest

Shoulders

Arms

Exercise

Sets

1-3

Reps

10-12

Bench Press (Wide Pulley)

Seated Shoulder Press

Seated Triceps Extension

French Press

Leg Press

Leg Curl

Legs

Seated (Straight Leg) Calve Raise

Body Part

Back

Exercise

Seated Lat Rows

Sets

1-3

Reps

10-12

Day 2 & 4

Narrow Pulldowns

Rear Deltoid Rows

Standing Biceps Curl

Reverse Grip Barbell Curls

Low Back Extension

Seated Resisted Abdominal Crunch

Reverse Crunch

Shoulders

Arms

Trunk

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The Workouts

20 Minute Upper/lower Body

Frequency: 4 Days Per Week (M-T-TH-F)

Time: About 20 Minutes

This program provides you with a quick and effective workout that combines muscle conditioning with some

cardiovascular benefits. Do this routine when you are limited in time or just want a variation to your normal routine.

Perform this program training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your

technique starts to deteriorate. Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets

you perform. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the

rep. Count three seconds up and three seconds down and work to fatigue during each set.

DAY 1 & 3

Body Part

Chest

Back

Shoulders

Arms

Exercise

Bench Press

Wide Pulldowns

Standing Lateral Shoulder Raise

Standing Biceps Curl

French Press

Sets

1-3

Reps

12-15

1-3

Body Part

Legs

Exercise

Leg Extension

Seated Leg Curl

Standing Hip Extension

Seated (Straight Leg) Calf Raise

Low Back Extension

Seated Resisted Abdominal Crunch

Sets

1-3

Reps

12-15

10-12

DAY 2 & 4

Trunk

1-3

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1ꢃ

The Workouts

Body Building

Frequency: 3 Days On, 1 Day Off

Time: About 45-60 Minutes

Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle

group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic

activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look.

Rest 30-60 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze

the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the

weight. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep.

Count three seconds up and three seconds down and work to fatigue during each set.

DAY 1

DAY 2

DAY 3

Body Part

Chest

Exercise

Bench Press (Wide Pulley)

Chest Fly

Seated Shoulder Press

Rear Deltoid Rows

Standing Lateral Shoulder Raise

Shoulder Shrug

Sets

2-4

Reps

8-12

Shoulders

Body Part

Back

Exercise

Sets

2-4

Reps

8-12

Seated Lat Rows

Narrow Pulldowns

Standing Biceps Curl

Reverse Grip Barbell Curls

Lying Triceps Extension

French Press

Arms

Body Part

Legs

Exercise

Leg Press

Leg Extension

Standing Hip Extension

Leg Curl

Seated (Straight Leg) Calf Raise

Low Back Extensions

Seated Resisted Abdominal Crunch

Seated Resisted Oblique Crunch

Aerobic Rowing

Sets

2-4

1-3

2-4

Reps

8-12

12-15

8-12

Trunk

Progress up to 15-

25 minutes

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The Workouts

CircuitTraining – Anaerobic/Cardiovascular

Frequency: 2-3 Times Per Week

Time: About 20-45 Minutes

Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick,

challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it

takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with

completing one round of Circuit 1. Then add an additional round of the same circuit. Once you reach three rounds of Circuit

1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases. Repeat process with Circuit

3. Do not let your heart rate exceed 220 minus your age. Perform each rep of each exercise slowly and with perfect

technique. Count three seconds up and three seconds down. Warm-up with 5-15 minutes

of rowing or some other aerobic exercise before starting your circuits.

Circuit 1

Reps

8-12

Body Part

Chest

Legs

Back

Legs

Exercise

Bench Press

Leg Press

Seated Lat Row

Seated Leg Curl

Seated Resisted Abdominal Crunch

Trunk

Reps

8-12

Body Part

Shoulders

Legs

Back

Trunk

Exercise

Circuit 2

Circuit 3

Seated Shoulder Press

Lying Leg Extension

Lying Lat Pulldowns

Low Back Extensions

Standing Biceps Curl

Arms

Reps

8-12

Body Part

Shoulders

Arms

Legs

Trunk

Exercise

Rear Deltoid Rows

Lying Triceps Extensions

Leg Curl

Seated Resisted Oblique Crunch

Seated (Straight Leg) Calf Raise

Legs

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1ꢄ

The Workouts

True Aerobic CircuitTraining

Frequency: 2-3 Times Per Week

Time: About 20-60 Minutes

Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick,

challenging routine. By returning to the aerobic rowing exercise between each set you are increasing your aerobic

capacity, endurance and burning fat as energy. The idea is to move quickly from exercise to exercise, taking only as

much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each

exercise. Initially, start with completing one round of Circuit 1. Then add an additional round of the same circuit. Once you

reach three rounds of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases.

Do not let your heart rate exceed 220 minus your age. Perform each rep of each exercise slowly and with perfect

technique. Count three seconds up and three seconds down.

Warm-up with 5-15 minutes of rowing or some other aerobic exercise before starting your circuits.

Circuit 1

Reps

8-12

Body Part

Chest

Exercise

Bench Press

Aerobic Rowing

Legs

Aerobic Rowing

Back

Aerobic Rowing

Legs

Aerobic Rowing

Trunk

30 - 60 Seconds

Leg Press

8-12

30 - 60 Seconds

Seated Lat Rows

30 - 60 Seconds

Seated Leg Curl

30 - 60 Seconds

Seated Resisted Abdominal Crunch

30 - 60 Seconds

Aerobic Rowing

Circuit 2

Reps

8-12

Body Part

Shoulders

Aerobic Rowing

Legs

Aerobic Rowing

Back

Aerobic Rowing

Trunk

Aerobic Rowing

Arms

Exercise

Seated Shoulder Press

30 - 60 Seconds

Lying Leg Extension

30 - 60 Seconds

Lying Lat Pulldowns

30 - 60 Seconds

Low Back Extension

30 - 60 Seconds

Standing Biceps Curl

8-12

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The Workouts

StrengthTraining

Frequency: 3 Days Per Week (M-W-F) Time: About 45-60 Minutes

This program is designed to emphasize overall strength development. This is an advanced routine to be used only

after you have progressed from the advanced general conditioning routine and only after you have perfected your

exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase

your resistance 5 pounds and decrease your reps to 5. Rest 60 - 120 seconds between each set and exercise. Focus on

proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full

contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that will allow you

to stop the movement instantly at any point in the rep. Count two seconds up and four seconds down and work to fatigue

during each set.

Day 1

Reps

5-8

Body Part

Chest

Exercise

Sets

2-4

Bench Press (wide pulley)

Chest Fly (wide pulley)

Seated Shoulder Press

Standing Lateral Shoulder Raise

Rear Deltoid Rows

Shoulders

5-8

Shoulder Shrug

Day 2

Body Part

Back

Exercise

Barbell Bent Over Row

Wide Pulldowns

Standing Biceps Curl

Reverse Grip Barbell Curls

Seated Triceps Extension

Triceps Pushdown

Sets

2-4

Reps

5-8

Arms

5-8

Body Part

Legs

Exercise

The Squat

Sets

2-4

Reps

5-8

Day 3

Lying Prone Leg Curl

Seated Leg Curl

Seated (Straight Leg) Calf Raise

Low Back Extension

Seated Resisted Abdominal Crunch

Trunk

8-12

5-8

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Chest Exercises

Bench Press Shoulder Horizontal Adduction (and elbow extension)

Muscles worked: This exercise emphasizes the

chest muscles (pectoralis major). It also involves

the front shoulder muscles (anterior deltoid, a

movement. From the side view it would appear as

if the forearms are in-line with the cables at all

times.

portion of the middle deltoid) and the triceps, which • Stop when your upper arms are approximately

are located on the back of the upper arm.

straight out to the side (your elbows will be level

with your shoulders or slightly below).

Pulley position: Wide or narrow (Wide offers a

greater challenge throughout the entire range

on specific movements, especially at the top of

these movements. This can make these exercises

even more effective. However, when both pulley

positions are listed as options, do not attempt to

use the same weight for each position).

• Then, slowly press forward, moving hands toward

the center. Return to starting position with arms

straight to the front at shoulder width and in-line

with the cables. Keep chest muscles tight during

the entire motion.

Optional motions:

• Bilateral movement - both arms pressing forward

at the same time.

START

Starting Position:

• Seated in the 45 degree position, reach straight

behind your body, grasp the handles, and bend

your elbows until your hands are near your chest.

Rotate your upper arms away from your torso so

your elbows are pointing outward and your palms

are facing forward.

• Keeping knees bent and feet flat on the floor, lay

your head back against the bench and straighten

your arms to the front.

• Unilateral movement – performing all reps with

one arm before moving to the next.

• Alternating – performing one rep on one side and

then the next rep on the other side.

• Simultaneously alternating – both arms moving,

although in opposite directions (one pressing

while the other is returning)

Key points:

• Be sure your arms are directly "in line" with the

cables (cables lying along the backs of your

arms and center of the shoulders), palms facing

forward and wrists straight.

• The upper arms will be 60-90 degrees from the

sides of your torso at the bottom of the movement

and approximately 90 degrees from the front of

your torso at the top.

• Raise your chest and slightly "pinch" your

shoulder blades together. Maintain a very slight,

comfortable arch in your lower back.

• Control the range of motion so your elbows travel

only slightly behind your shoulders.

• Your shoulder blades may "float" forward and

backward naturally with the arm movement. For

increased pec involvement, keep the shoulder

blades "pinched" together throughout both the

upward and downward movements.

FINISH

Motion:

• Slowly move your elbows outward while

simultaneously bending your arms so your

forearms remain parallel to each other and the

hands remain over the elbows through-out the

Chest Fly Shoulder Horizontal Adduction (elbow stabilized in slight flexion)

Muscles worked: This exercise emphasizes the

chest muscles (pectoralis major). It also involves

the front shoulder muscles (anterior deltoid).

Motion:

• Slowly move your arms outward, maintaining the

elbow in a slightly bent position throughout the

movement.

Pulley position: Wide or narrow (Wide offers a

greater challenge throughout the entire range

on specific movements, especially at the top of

these movements. This can make these exercises

even more effective. However, when both pulley

positions are listed as options, do not attempt to

use the same weight for each position).

• Stop when your upper arms are approximately

straight out to the sides (your elbows will be level

with your shoulders or very slightly below).

• Slowly return to starting position keeping your

chest muscles tightened during the entire motion.

Key points:

• Maintain a 60-90 degree angle between the

upper arms and the torso throughout the

exercise.

Starting position:

START

• Seated in the 45 degree position, reach straight

behind your body, grasp the handles, and bend

your elbows until your hands are near your chest.

Rotate your upper arms away from your torso so

that your elbows are pointing outward at each

side and your palms are facing forward.

• Keeping knees bent and feet flat on the floor, lay

your head back against the bench and straighten

your arms to the front.

• Limit and control the range of motion so that your

elbows travel only slightly behind your shoulders

if at all.

• For normal pressing/pushing patterns of

movement, your shoulder blades may "float"

forward and backward naturally with the arm

movement. For increased pec involvement,

keep the shoulder blades "pinched" together

throughout both the upward and downward

movements.

• Be sure that your arms are directly "in line" with

the cables, palms facing forward and wrists

straight.

• Raise your chest and slightly "pinch" your

shoulder blades together. Maintain a very slight,

comfortable arch in your lower back.

FINISH

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Chest Exercises

Incline Bench Press Shoulder Horizontal Adduction (with elbow extension)

Muscles worked: This exercise emphasizes the

chest muscles (pectoralis major), especially the

upper portion. It also involves the front shoulder

muscles (anterior deltoid, a portion of the middle

deltoid) and the triceps, which are located on the

back of the upper arm.

Motion:

• Slowly move your elbows outward,

simultaneously bending your arms so that your

forearms remain parallel to each other and the

hands remain over the elbows throughout the

movement. From the side view it should appear

as if the forearms are in line with the cables at

all times.

• Stop when your upper arms are approximately

straight out to the sides (your elbows will be

level with your shoulders or very slightly below).

• Then, slowly press forward/upward, moving

hands toward the center. Then return to starting

position with arms straight to the front at

shoulder width and in-line with the cables. Keep

your chest muscles tightened during the entire

motion.

Pulley position: Wide or narrow (Wide offers a

greater challenge throughout the entire range

on specific movements, especially at the top of

these movements. This can make these exercises

even more effective. However, when both pulley

positions are listed as options, do not attempt to

use the same weight for each position).

START

Starting position:

• Seated in the 45 degree position, reach straight

behind your body, grasp the handles, and bend

your elbows until your hands are near your

chest. Rotate your upper arms away from your

torso so that your elbows are pointing outward

to each side and your palms are facing forward.

• Keeping knees bent and feet flat on the floor, lay

your head back against the bench and straighten

your arms to the front.

Optional motions:

• Bilateral movement - both arms pressing

forward at the same time.

• Unilateral movement – performing all reps with

one arm before moving to the next.

• Alternating – performing one rep on one side

and then the next rep on the other side.

• Simultaneously alternating – both arms moving,

although in opposite directions (one pressing

while the other is returning).

• You may also utilize the alternate incline bench

press position by placing your feet on the

™

forward leg of the Bowflex Ultimate Home

Gym and using your legs to slide the torso

upward on the bench so that your head is near

the lat tower. This will allow a greater incline of

the arms without losing alignment of the cables.

• From this position, raise your arms 10-15

degrees (cables touching the tops of your

arms/shoulders) above the regular bench press

position (cables lying along the backs of your

arms and center of the shoulders).

FINISH

Key points:

• The upper arms will be 60-90 degrees from

the sides of your torso at the bottom of the

movement and slightly more than 90 degrees

from the front of your torso at the top.

• Limit and control the range of motion so that

your elbows travel only slightly behind your

shoulders — if at all.

• Be sure that your arms are directly "in line" with

the cables, palms facing forward and wrists

straight. If the cables are "above" the arms, too

much elevation was introduced.

• Raise your chest and slightly "pinch" your

shoulder blades together. Maintain a very slight,

comfortable arch in your lower back.

• For normal pressing/pushing patterns of

movement you may choose to allow the shoulder

blades to "float" forward and backward naturally

with the arm movement, or for increased pec

involvement you may keep the shoulder blades

"pinched" together throughout both the upward

and downward movements.

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2ꢀ

Chest Exercises

Decline Bench Press Shoulder Horizontal Adduction (with elbow extension)

Muscles worked: The entire chest muscle

(pectoralis major) is emphasized. It also involves

the front shoulder muscles (anterior deltoid, a

portion of the middle deltoid) and the triceps,

which are located on the back of the upper arms.

Motion:

• Slowly move your elbows outward,

simultaneously bending your arms so that your

forearms remain parallel to each other and the

hands remain over the elbows throughout the

movement. From the side view it should appear

as if the forearms are in line with the cables at

all times.

• Stop when your upper arms are approximately

straight out to the sides (your elbows will be level

with your shoulders or slightly below).

• Then, slowly press forward, moving the hands

toward the center, and return to the starting

position with arms straight to the front at

shoulder width and in line with the cables. Keep

your chest muscles tightened during the entire

motion.

Pulley position: Wide or narrow (Wide offers a

greater challenge throughout the entire range

on specific movements, especially at the top of

these movements. This can make these exercises

even more effective. However, when both pulley

positions are listed as options, do not attempt to

use the same weight for each position).

START

Starting position:

• Seated in the incline position, reach straight

behind your body, grasp the handles with an

overhand grip and bend your elbows until your

hands are near your chest. Rotate upper arms

away from your torso so your elbows point

outward and your palms face forward.

• Make sure cables travel underneath your arms,

not over your arms.

Optional motions:

• Bilateral movement - both arms pressing forward

at the same time.

• Unilateral movement – performing all reps with

one arm before moving to the next.

• Alternating – performing one rep on one side and

then the next rep on the other side.

• Simultaneously alternating – both arms moving,

although in opposite directions (one pressing

while the other is returning).

• Keeping knees bent and feet flat on the floor, lay

your head back against the bench and straighten

your arms to the front.

• From this position, lower your arms 10-15

degrees (cables touching the bottom of your

arms/shoulders) below the regular bench press

position (cables lying along the back of your arm

and center of the shoulders).

• Be sure your arms are directly in-line with the

cables, palms facing forward and wrists straight.

If the cables are "below" the arms, the arms are

too low.

• Raise your chest and slightly "pinch" your

shoulder blades together. Maintain a very slight,

comfortable arch in your lower back.

Key points:

• The upper arms will be 60-90 degrees from

the sides of your torso at the bottom of the

movement and slightly less than 90 degrees from

the front of your torso at the top.

• Limit the range of motion so your elbows travel

only slightly behind your shoulders —

if at all.

FINISH

Resisted Punch Shoulder Flexion, Elbow Extension and Scapular Protraction

Muscles worked: This exercise involves the entire • Return that arm to the starting position — under

chest muscle, the front shoulder muscles (anterior

deltoid, a portion of the middle deltoid) and the

triceps, located on the back of the upper arms.

The goal however, is not any specific muscle

group. It is to be used with very light resistance

for an endurance activity.

control — and repeat with the

other arm.

• As an alternative to punching straight forward

you may also punch upward at an angle in line

with the cable.

Optional motions:

• Bilateral movement – both arms pressing

forward at the same time.

Pulley position: Narrow only.

• Unilateral movement – performing all reps with

one arm before moving to the next.

• Alternating – performing one rep on one side and

then the next rep on the other side.

• Simultaneously alternating – both arms moving,

although in opposite directions (one pressing

while the other is returning).

Starting position:

• With the bench flat and locked in the back

position against the lat tower, sit facing away

from the Power Rods^®.

START

• Reach straight behind your body, grasp the

handles with an overhand grip so that the cable

will lay between your arm and your torso.

• Bend your elbows until your hands are level with

your waistline and your palms are facing your

torso.

Key points:

• Maintain an upright, erect posture as your trunk

twists/rotates with the punch.

• It is important to note that "sport specific"

movements will not necessarily improve the skill

associated with a sport.

• Maintain erect posture.

Motion:

• Using a moderate speed and light weight, rotate

your trunk and press one arm forward to full

extension, allowing the shoulder blade to move

forward at the end of the punch.

FINISH

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2ꢁ

Chest Exercises

Lying Cable Crossover Shoulder extension/adduction (elbow stabilized

near extension)

Muscles worked: This exercise emphasizes the

chest (the pectoralis major muscles). The triceps

muscles, located on the back of the upper arms,

are also involved in maintaining the elbow position

and also help with shoulder motion.

Motion:

• Move your hands in an arc upward angling

toward midline and then downward toward the

opposite leg.

• Control the return to the starting position by

slowly moving the arms back up, uncrossing, and

moving overhead.

Pulley position: Wide only.

Starting position:

• With the bench flat, lie on your back with your

head toward the Power Rods . Position yourself

Key points:

• Keep your chest lifted, even as your arms near

your legs.

START

far enough down the bench to allow the arms

to extend overhead without hitting the Power

Rods . Keep the knees bent and feet flat on the

floor.

• Extend the arms overhead and grasp the handles

with your palms facing the ceiling.

• Tighten your abdominals to stabilize your spine

while maintaining a very slight arch in the lower

back.

FINISH

Flat Barbell Bench Press

Muscles worked: This exercise emphasizes the

chest muscles (pectoralis major). It also involves

the front shoulder muscles (anterior deltoid, a

portion of the middle deltoid) and the triceps,

which are located on the back of the upper arm.

• Position your upper arms away from your torso

so that your elbows are pointing out at each

side.

• Raise your chest and slightly "pinch" your

shoulder blades together. Maintain a very slight,

comfortable arch in your lower back.

Pulley position: Low pulleys only.

Motion:

Starting Position:

• Slowly press the bar upward until your upper

arms are straight, but do not lock the elbows.

• Slowly lower the bar, returning to the starting

position.

• Keep your chest muscles tightened during the

entire motion.

• Begin by adjusting the bar harness so that you

are under tension when you initiate the pressing

motion. NOTE: Not everyone is built to perform

the bench press with the bar touching the chest!

The harness adjustment should limit the range

of motion so that your elbows travel only slightly

behind your shoulders if at all.

• Lie flat on the bench with your legs toward the

Power Rod^®. Slide your head and shoulders up

under the bar to get into position. The cable/bar

harness should lie against the underside of your

arms.

• Warning: Never adjust the bar so tightly that you

have to "squeeze under it" to get into position.

Always adjust the bar with the harness so you

can move freely into and out of the position.

• Place your feet either on the floor or up on the

frame of the machine.

START

Key points:

• Do not lift your hips off the bench.

• Keep your hands over your shoulders at all times.

• For normal pressing/pushing patterns of

movement you may choose to allow the shoulder

blades to "float" forward and backward naturally

with the arm movement, or for increased pec

involvement you may keep the shoulder blades

"pinched" together throughout both the upward

and downward movements.

FINISH

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2ꢂ

Shoulder Exercises

Seated Shoulder Press Shoulder Abduction (with elbow extension)

Muscles worked: This exercise emphasizes

the front portion of the shoulder muscles (front

deltoids as well as the front part of the middle

deltoids), the rotator cuff muscles, the upper

back muscles (trapezius), and the triceps muscles

located on the back of the upper arms.

Motion:

• Straighten the arms upward, focusing on a final

point either directly overhead or slightly forward

over the forehead as comfort/shoulder range

dictates.

• Slowly return to starting position keeping tension

in the front shoulder muscles.

Pulley position: Wide or narrow (Wide offers a

greater challenge throughout the entire range

on specific movements, especially at the top of

these movements. This can make these exercises

even more effective. However, when both pulley

positions are listed as options, do not attempt to

use the same weight for each position).

Optional motions:

• Bilateral movement - both arms pressing at the

same time.

• Unilateral movement – performing all reps with

one arm before moving to the next.

• Alternating – performing one rep on one side and

then the next rep on the other side.

• Simultaneously alternating – both arms moving,

although in opposite directions (one pressing

while the other is returning).

START

Starting position:

• Sit on the bench facing away from the Power

Rods , knees bent and feet flat on the floor.

• You may sit back against the lat tower, or you

may choose to sit forward away from the tower

and remaining free from back support, thereby

increasing the challenge of spinal stabilization as

part of the exercise.

• Keep your chest up, abdominals tight and

maintain a very slight arch in your lower back.

• Grasp the handles with palms facing away from

the machine.

Key points:

• Keep the chest up and abdominals tight

throughout the entire motion to maintain good

spinal alignment.

• Do not let the arch increase in the lower back

while pressing up.

• Raise handles to just above shoulder level,

keeping palms facing forward.

FINISH

Front Shoulder Press Shoulder Flexion (elbow stabilized near extension)

Muscles worked: This exercise emphasizes

the front portion of the shoulder muscles (front

deltoids as well as the front part of the middle

deltoids).

Optional motions:

• Bilateral movement - both arms raising at the

same time.

• Unilateral movement – performing all reps with

one arm before moving to the next.

• Alternating – performing one rep on one side and

then the next rep on the other side.

• Simultaneously alternating – both arms moving,

although in opposite directions (one raising while

the other is returning).

Pulley position: Narrow only.

Starting position:

• Sit on the bench facing away from the Power

Rods , knees bent and feet flat on the floor.

• You may sit back against the lat tower, or you

may choose to sit forward away from the tower

and remaining free from support, thereby

increasing the challenge of spinal stabilization as

part of the exercise.

• Keep your chest up, abdominals tight and

maintain a slight arch in your lower back.

• Grasp handles with your palms facing backward

and arms straight at your sides.

Key points:

START

• Keep the chest lifted and the abdominals

tightened throughout the entire motion and

maintain good spinal alignment.

• Do not increase the arch in your lower back while

lifting your arms.

Motion:

• Keeping your arms straight and your palms down,

move your arms forward and then upward to

shoulder height.

• Slowly return the arms beside the torso and

repeat.

FINISH

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Shoulder Exercises

Rear Deltoid Rows Shoulder Horizontal Abduction (with elbow flexion)

Muscles worked: This exercise emphasizes

the back portion of the shoulder muscles (the

rear deltoids, as well as the rear portion of the

middle deltoids, the posterior rotator cuff, upper

lat and teres major) as well as the trapezius and

rhomboids.

your shoulders, then slowly reverse the motion

keeping the rear shoulder muscles tightened

during the entire motion.

Optional motions:

• Bilateral movement - both arms rowing at the

same time.

• Unilateral movement – performing all reps with

one arm before moving to the next.

• Alternating – performing one rep on one side and

then the next rep on the other side.

• Simultaneously alternating – both arms moving,

although in opposite directions (one rowing while

the other is returning).

Pulley position: Wide or narrow.

Starting Position:

• Sit on the bench facing the Power Rods , knees

bent and your feet on the platform.

START

• Cross the handles and grasp with your palms

facing down and arms straight (right hand on left

handle and vice versa).

• Sit up straight and then bend over slightly from

the hips (not the spine) until arms/cables are in

front of body at a 90 degree angle to your torso.

• Lift your chest and slightly pinch your shoulder

blades together.

Key points:

• Maintain a 90 degree angle between your upper

arms and the sides of your torso during the

exercise.

• For normal pulling /rowing patterns of movement

you may choose to allow the shoulder blades

to "float" forward and backward naturally with

the arm movement, or for increased rear deltoid

involvement you may keep the shoulder blades

"pinched" together throughout both the forward

and backward movements.

Motion:

• Allowing your arms to bend as you go, move your

elbows outward and backward keeping a 70-90

degree angle between your upper arms and the

sides of your torso.

• Your forearms should always point in the

direction of the cables.

• Move until your elbows are slightly behind

FINISH

Standing Lateral Shoulder Raise Shoulder Abduction (elbow stabilized)

Muscles worked: This exercise emphasizes the

side shoulder muscles (middle deltoids), the top

muscle of the rotator cuff (supraspinatus) and the

trapezius muscles.

Motion:

• Raise your arms directly out to the sides to

almost shoulder level.

• Lift your elbow and hand at the same speed and

do not let one get ahead of the other.

• Do not turn/rotate your arms while raising them.

Keep the side of your arm/elbow facing out/up

throughout the movement.

Pulley position: Narrow.

Starting position:

• Remove the bench and stand on the platform

• Slowly bring your arms into the starting position

without relaxing.

straddling the rail and facing the Power Rods .

• Grasp the handles with palms facing toward each

other.

Key points:

START

• Attain erect spinal posture.

• Let your arms hang directly in line with the

cables.

• DO NOT swing the arms upward or move the

trunk during the motion.

FINISH

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2ꢃ

Shoulder Exercises

Seated Lateral Shoulder Raise Shoulder Abduction (elbow stabilized)

Muscles worked: This exercise emphasizes the

side shoulder muscles (middle deltoids), the top

muscle of the rotator cuff (supraspinatus) and the

trapezius muscles.

Motion:

• Raise your arms directly out to the sides to

almost shoulder level.

• At the top of the movement you may need to

rotate your hands slightly above the level of your

elbows to prevent the cuffs from sliding to your

wrists.

• Slowly bring your arms into the starting position

near your sides without relaxing.

Pulley position: Narrow.

Starting position:

• Sit on the bench facing the Power Rods , knees

bent and your feet on the platform.

• Spread the cuff from the handle and slide it over

the opposite forearm near the elbow (left handle

over right forearm and vice versa).

Key points:

• DO NOT swing the arms upward or move the

trunk during the motion.

START

• Sit up straight and maintain erect posture.

FINISH

Scapular Protraction (elbow stabilized)

Muscles worked: This exercise emphasizes the

serratus anterior muscles, the muscles that can

be seen on the side of the upper rib cage, and are

involved in pushing and overhead movements.

Motion:

• Keeping your arms straight and pointing the

same direction of the cables, slowly move your

shoulder blades forward off of the bench, as if

shoving your arms straight ahead.

• Slowly return to the starting position without

bending your arms.

Pulley position: Wide or narrow

Starting position:

• Seated in the 45 degree position, reach straight

behind your body, grasp the handles with an

overhand grip, and bend your elbows until your

hands are near your chest. Rotate your upper

arms away from your torso so that your elbows

are pointing outward to each side and your palms

are facing forward.

Key points:

• Maintain a 90 degree angle between upper arms

and your torso throughout the exercise.

• Keep your elbows straight.

• Do not slouch forward in the upper spine to

further the motion. Maintain a very slight arch in

your lower back at all times.

START

• Keeping knees bent and feet flat on the floor, lay

your head back against the bench and straighten

your arms to the front.

• Be sure that your arms are directly “in line”

with the cables, palms facing down and wrists

straight.

• Raise your chest and "pinch" your shoulder

blades together. Maintain a very slight,

comfortable arch in your lower back.

FINISH

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Shoulder Exercises

Scapular Depression

Muscles worked: This exercise involves your

lower trapezius muscles, and latissimus dorsi

muscles. Both act as stabilizers and movers of

your shoulder blades. This motion of scapula

depression is very important in posture as well as

when using the arms to raise from a chair. It is also

involved in overhead pulling exercises.

Motion:

• Keeping the chest up and arms straight, slide

your shoulder blades toward your hips (hands

sliding along outer thighs).

• When shoulder blades are fully depressed,

slowly return to the starting position.

Key points:

Pulley position: Wide or narrow.

• Do not lose spinal alignment, keep your chest

lifted.

Starting position:

• With the bench flat, lie on your back with your

START

head toward the Power Rods , knees bent, and

feet flat on the floor.

• Grasp the handles and straighten your arms

down along side your trunk.

• Tighten your trunk muscles to stabilize your spine

while maintaining a very slight arch in the lower

back.

FINISH

Shoulder Rotator Cuff Internal Rotation

Muscles worked: This exercise emphasizes the

Motion:

front rotator cuff muscle (subscapularis).

• Rotate your forearm toward your abdomen,

keeping your elbow by your side during the entire

motion.

Pulley position: Wide or narrow.

• Slowly return to the starting position.

Starting position:

• Sit on the bench with one side toward the Power

Key points:

Rods . Maintain good spinal alignment.

• Control the motion during the entire exercise.

• Grasp the handle nearest you and draw the upper • Do not rotate the spine to get additional range

arm into your side, keeping your elbow bent.

• Distance yourself on the bench to eliminate slack

in the cable.

• Use a light resistance. This is not a powerful

movement.

of motion. Try for “pure” rotation of the shoulder

joint. More is not better!

• Use light resistance only. Pick a resistance that

you can perform 12-15 perfect reps.

START

FINISH

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2ꢄ

Shoulder Exercises

Shoulder Rotator Cuff External Rotation

Muscles worked: This exercise emphasizes the

rear portion of the rotator cuff (infraspinatus and

teres minor muscles). This area generally gets

very weak as we age and needs to be addressed

by almost everyone.

Motion:

• Rotate your forearm away from your abdomen

and out to the side, keeping your elbow/upper

arm by your side during the entire motion.

• Slowly return to the starting position.

Pulley position: Wide or narrow.

Key points:

• Control the motion during the entire exercise.

• Do not rotate the spine to get additional range

of motion. Try for "pure" external rotation of the

shoulder joint. More is not better!

Starting position:

• Sit on the bench with one side toward the Power

Rods . Maintain good spinal alignment.

• Using the arm farthest from the rods, reach

across your body, grasp the handle nearest you

and draw that arm back into your side, keeping

your elbow bent.

• Use light resistance only. Pick a resistance that

allows you to perform 12 — 15 reps.

START

• Allow your forearm to rest against your abdomen

and your elbow against your side, taking out

some of the slack or tension in the cables.

FINISH

Shoulder Extension Elbows Stabilized

Muscles worked: This exercise emphasizes your

upper back (the latissimus dorsi, teres major and

rear deltoid muscles), as well as the muscles

between your shoulder blades (middle trapezius

and rhomboid muscles). The triceps muscles,

located on the back of the upper arms, are worked

throughout the entire motion as they try to prevent

the elbows from bending.

Motion:

• Simultaneously "pinch" your shoulder blades

together and moving your hands in an arc

downward and backward below your hips.

• Slowly return to the starting position allowing

your shoulder blades to move forward with your

arms.

Optional motions:

• Bilateral movement — both arms extending at

the same time.

Pulley position: Narrow only.

• Unilateral movement — performing all reps with

one arm before moving to the next.

• Alternating — performing one rep on one side

and then the next rep on the other side.

• Simultaneously alternating — both arms moving,

although in opposite directions (one extending

while the other is returning).

Starting position:

• With the bench flat, sit facing the Power Rods ,

knees bent, and feet flat on the floor.

• Grasp the handles with your palms facing down

and back.

• Slide back to create tension at the start of the

motion.

START

• Tighten your trunk muscles to stabilize your spine Key points:

while maintaining a very slight arch in the lower

back.

• Do not slouch — keep chest lifted and spine

erect.

• Keep the lats tightened throughout the entire

motion.

FINISH

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ꢀ0

Shoulder Exercises

Shoulder Shrug Scapular Elevation

Muscles worked: The primary muscles

emphasized are the upper trapezius and

associated smaller muscles of the region.

Key points:

• Do not bend the neck backward or forward while

raising the shoulders.

• Do not slouch upon lowering the shoulders

• Keep the spine in erect alignment throughout the

entire motion.

Pulley position: Narrow or wide.

Starting position:

• Stand on the platform facing the Power Rods .

• Make sure both shoulders raise evenly.

Reach down and grasp the handles with the

palms facing each other or facing backward, as

comfort dictates.

• Let your arms hang extending in the direction of

the pulleys.

START

Motion:

• Raise your shoulders toward the back of your

head, making sure your neck/head position does

not move.

• Slowly allow the shoulders to return downward

without slouching or rounding the upper spine.

FINISH

Barbell Shoulder Shrug Scapular Elevation

Muscles worked: The primary muscles

emphasized are the upper trapezius and

associated smaller muscles of the region.

Key points:

• Do not bend the neck backward or forward while

raising the shoulders.

• Do not slouch upon lowering the shoulders

• Keep the spine in erect alignment throughout the

entire motion.

Pulley position: Low pulleys only.

Starting position:

• Make sure both shoulders raise evenly.

• Stand on the platform facing the Power Rods .

Reach down and grasp the bar with a grip width

slightly wider than shoulders, palms facing

toward the back.

START

Motion:

• Raise your shoulders toward the back of your

head, making sure your neck/head position does

not move.

• Slowly allow the shoulders to return downward

without slouching and rounding the upper spine.

FINISH

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ꢀ1

Shoulder Exercises

Lying Front Shoulder Raise Shoulder Flexion (elbow stabilized)

Muscles worked: This exercise emphasizes

the front portion of the shoulder muscles (front

deltoids as well as the front part of the middle

deltoids).

Optional motions:

• Bilateral movement – both arms raising at the

same time.

• Unilateral movement – performing all reps with

one arm before moving to the next.

• Alternating – performing one rep on one side and

then the next rep on the other side.

• Simultaneously alternating – both arms moving,

although in opposite directions (one raising while

the other is returning).

Pulley position: Narrow only.

Starting position:

• Sit on the bench facing the Power Rods , knees

bent and feet flat on the platform.

• Grasp the handles, with your arms straight and

your palms facing down. Lie back completely so

that your head is supported by the bench.

• Keep your chest up, abdominals tight and

maintain a slight arch in your lower back.

Key points:

START

• Keep the chest lifted and the abdominals

tightened throughout the entire motion.

• Maintain good spinal alignment.

• Do not increase the arch in your lower back while

lifting your arms.

Motion:

• Keeping your arms straight, move them in an arc

upward and then directly over your shoulders.

• Slowly return to the starting position, arms by

your sides.

FINISH

Reverse Fly Shoulder Horizontal Abduction (elbows stabilized in slight flexion)

Muscles worked: This exercise emphasizes

the back portion of the shoulder muscles (the

rear deltoids and the rear portion of the middle

deltoids) as well as the trapezius and rhomboids.

Key points:

• Maintain a 90 degree angle between your upper

arms and the sides of your torso during the

exercise.

• For normal pulling /rowing patterns of movement

you may choose to allow the shoulder blades

to "float" forward and backward naturally with

the arm movement, or for increased rear deltoid

involvement you may keep the shoulder blades

"pinched" together throughout both the forward

and backward movements.

Pulley position: Narrow only.

Starting position:

• With the bench flat, sit facing the Power Rods ,

knees bent, and feet flat on the floor.

• Grasp the handles with your palms facing toward

the floor and arms nearly straight.

START

• Sit up straight and then bend slightly forward

from the hips (not the spine) until arms/cables

are in front of body at a 90 degree angle to your

torso.

• Lift chest and pinch shoulder blades together.

Motion:

• Maintaining the same slight bend in your arms,

move your arms outward and backward, keeping

a 90 degree angle between your upper arms and

the sides of your torso.

• Move until your elbows are slightly behind

your shoulders, then slowly reverse the motion

keeping the rear shoulder muscles tightened

during the entire motion.

FINISH

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ꢀ2

Shoulder Exercises

Military Press

Muscles worked: This exercise emphasizes

the front portion of the shoulder muscles (front

deltoids and the front part of the middle deltoids),

the rotator cuff muscles, the upper back muscles

Motion:

• Straighten arms overhead.

• Slowly return to starting position keeping tension

in the front shoulder muscles.

(trapezius), and the triceps muscles located on the • Do not press from behind the neck as this places

back of the upper arms.

undue stress on the joint capsule.

Pulley position: Low pulleys only.

Key points:

• Keep the abdominals tight throughout the entire

motion.

• Maintain good spinal alignment.

• Do not let the arch increase in the lower back

while pressing up.

Starting position:

• Sit on the bench facing away from the Power

Rods , directly over the low pulleys, knees bent

START

and feet flat on the floor.

• Adjust the bar harness to provide tension at the

bottom of the movement while still completing

the top of the movement.

• Bring the bar up to shoulder level.

• Keep your chest up, abdominals tight and

maintain a very slight arch in your lower back.

FINISH

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ꢀꢀ

Back Exercises

Lying Shoulder Pullover Shoulder Extension (elbow stabilized)

Muscles worked: This exercise emphasizes the

upper back (the latissimus dorsi, teres major,

and rear deltoid muscles). It also involves the

chest (the pectoralis major muscles). The triceps

muscles, located on the back of the upper arms,

are involved in maintaining the elbow position and

also help with shoulder motion.

• End the motion with your arms by your sides,

pressing your shoulder blades down, completely

tightening your lats.

• Control the return to the starting position by

slowly moving the arms back overhead and

releasing the shoulder blades.

Optional motions:

Pulley position: Narrow.

• Bilateral movement – both arms pulling at the

same time.

Starting position:

• With the bench flat, lie on your back with your

head toward the Power Rods . Position yourself

• Unilateral movement – performing all reps with

one arm before moving to the next.

• Alternating – performing one rep on one side and

then the next rep on the other side.

• Simultaneously alternating – both arms moving,

although in opposite directions (one pulling while

the other is returning).

START

far enough down the bench to allow the arms

to extend overhead without hitting the Power

Rods . Keep the knees bent and feet flat on the

floor.

• Extend the arms overhead and grasp the handles

with your palms facing the ceiling.

• Tighten your abdominals to stabilize your spine

while maintaining a very slight arch in the lower

back.

Key points:

• Do not lose spinal alignment. Relax your neck,

keep your chest lifted, abs tight and maintain a

very slight arch in your lower back.

• Keep the lats tightened throughout the entire

motion.

Motion:

• Move your hands in an arc upward and then

down toward your legs.

• Keep your shoulder blades on the bench, pinch

them together and slide them downward toward

your hips as your arms move.

• Release your shoulder blades at the end of each

rep and initiate each new rep by depressing your

shoulder blades.

FINISH

Wide Pulldowns Shoulder Adduction (with elbow flexion)

Muscles worked: This exercise emphasizes the

latissimus dorsi, teres major and rear deltoid

which make up the large pulling muscles of your

upper back. It also involves the muscles on the

front of your upper arms (the biceps group) which

are responsible for bending your elbows.

Motion:

• Initiate the movement by pulling your shoulder

blades down and together while simultaneously

drawing your elbows downward to the sides, and

then inward, toward your trunk.

• The bar does not have to touch your chest but, at

the end of the motion, your arms should be drawn

near your sides, your shoulder blades should

be fully depressed toward your hips and your

forearms must be in line with the direction of the

cables (not rotated forward).

Pulley position: Lat tower.

Starting position:

• To determine the appropriate grip width for you,

hold your upper arms straight out to the sides at

shoulder height. Bend your elbows approximately

90 degrees. Your hands should be no wider than

your elbows. (For many individuals slightly less

than elbow width is more comfortable.)

• Slowly return to the starting position allowing

your arms and shoulder blades to move fully

upward, without relaxing the muscles.

START

Key points:

• Facing the Power Rods , grasp the bar at a width

• From the side view the forearms should appear to

remain in line with the cables.

• Do not lose spinal alignment.

• Do not lean backward as you pull.

• Keep the chest up, especially at the bottom of the

movement.

determined above, then sit on the bench.

• Position your knees directly under the pulleys

and sit upright with your arms extending upward.

NOTE: You may position your hips directly under

the pulleys but then you must lean back slightly

from hips (not the waist).

• Keep your lats tightened throughout the entire

motion.

• Maintain good spinal alignment, chest lifted, abs

tight and maintain a very slight arch in your lower • Do not move your elbows posteriorly on the way

back.

down.

FINISH

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ꢀꢁ

Back Exercises

Narrow Pulldowns Shoulder Extension (with elbow flexion)

Muscles worked: This exercise emphasizes the

latissimus dorsi, teres major and rear deltoid

which make up the large pulling muscles of your

upper back. It also involves the muscles on the

front of your upper arms (the biceps group) which

are responsible for bending your elbows.

toward the sides of your body.

• At the end of the motion, your arms should be

drawn near your sides, your shoulder blades

should be fully depressed toward your hips and

your forearms must be upward in line with the

direction of the cables (not rotated forward).

• Slowly return to the starting position allowing

your arms and shoulder blades to move upward

fully, without relaxing the muscles.

Pulley position: Lat tower.

Starting position:

• Attach a single handle to each cable.

Optional motions:

• Bilateral movement – both arms pulling at the

same time.

• Unilateral movement – performing all reps with

one arm before moving to the next.

• Alternating – performing one rep on one side and

then the next rep on the other side.

• Simultaneously alternating – both arms moving,

although in opposite directions (one pulling while

the other is returning).

• Facing the Power Rods , grasp the handles with

START

the corresponding hand, palms facing each other,

and sit on the bench.

• Position your knees directly under the pulleys

and sit upright with your arms extending upward.

NOTE: You may position your hips directly under

the pulleys but then you must lean back slightly

from hips (not the waist).

• Maintain good spinal alignment, chest lifted, abs

tight and maintain a very slight arch in your lower

back.

Key points:

• Do not lose spinal alignment.

• Keep the lats tightened throughout the entire

motion.

• Do not lean backward as you pull.

• Keep the chest up, especially at the bottom of the

movement.

Motion:

• Keeping your hands shoulder width, initiate the

movement by pulling your shoulder blades down

and together while simultaneously drawing your

elbows downward to the front, and then back

FINISH

Lying Lat Pulldowns

Muscles worked: This exercise emphasizes the

latissimus dorsi, teres major and rear deltoid

which make up the large pulling muscles of your

upper back, and eliminates the biceps from the

movement.

Motion:

• Initiate the movement by pulling your shoulder

blades down toward your bottom while

simultaneously pulling your elbows out to the

sides, then down and inward toward the sides of

the torso.

• Slowly return to the starting position, allowing

your arms and shoulder blades to move back up

toward the Power Rods without relaxing.

Pulley position: Wide.

Starting position:

• Lie on your back on the bench, head toward the

Power Rods . Your buttocks will eventually be off Key points:

the end of the bench.

• Do not lose spinal alignment.

START

• Slip your arms through the handles and slide the

cuffs just past your elbows and tighten cuffs.

• Grasp the cable with your palms facing inward

and slide your body down along the bench far

enough that your arms are fully extended, knees

bent and feet flat on the floor.

• Although they will be overhead, position your

upper arms wide, out to the sides.

• Tighten your abdominals to stabilize your spine

while maintaining a very slight arch in the lower

back.

• Keep the lats tightened throughout the entire

motion.

• Release your shoulder blades at the end of each

rep and initiate each new rep by depressing your

shoulder blades.

• This exercise may also be performed by grasping

the handles, although you will have to slide

farther down the bench to create starting

position tension.

FINISH

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ꢀꢂ

Back Exercises

Lying Narrow Lat Pulldowns Shoulder Extension (with elbow flexion)

Muscles worked: This exercise emphasizes the

latissimus dorsi, teres major and rear deltoid

which make up the large pulling muscles of your

upper back and eliminates the biceps from the

movement.

Motion:

• Initiate the movement by pulling your shoulder

blades down toward your bottom while

simultaneously pulling your elbows forward to

the front, then down and back toward the sides

of the torso.

• Slowly return to the starting position, allowing

your arms and shoulder blades to move back up

toward the Power Rods without relaxing.

Pulley position: Narrow only.

Starting position:

• Lie on your back on the bench, head toward the

Power Rods . Your buttocks will eventually be off Key points:

the end of the bench.

• Do not lose spinal alignment.

START

• Slip your arms through the handles and slide the

cuff just past your elbows and tighten cuffs.

• Grasp the cable with your palms facing inward

and slide your body down along the bench far

enough that your arms are fully extended, knees

bent and feet flat on the floor.

• Although they will be overhead, position your

upper arms shoulder width or slightly wider.

• Tighten your abdominals to stabilize your spine

while maintaining a very slight arch in the lower

back.

• Keep the lats tightened throughout the entire

motion.

• Release your shoulder blades at the end of each

rep and initiate each new rep by depressing your

shoulder blades.

• This exercise may also be performed by grasping

the handles, although you will have to slide

farther down the bench to create starting

position tension.

FINISH

Low Back Extension Seated (with hip extension)

Muscles worked: This exercise emphasizes the

Motion:

muscles in your low back (erector spinae and deep • Keeping your chest lifted, move your entire torso

spinal muscles) that are necessary for providing

stabilization and protection for the spine. The

lower back muscles are challenged isometrically

just like they should be used when lifting and

carrying in daily life. The gluteus maximus and the

hamstrings are also strengthened at the hip.

backward — as a unit — by pivoting at the hips.

• Slowly return to the starting position without

slouching or changing spinal alignment.

Key points:

• Keep your chest lifted and a very slight arch in

your lower back at all times.

• Move from the hips only, not your waist. Do not

increase or decrease the arch in your lower back

during the movement.

Pulley position: Narrow only.

Starting position:

• Sit on the bench facing the Power Rods .

START

• Spread the cuffs from the handles and slide them

over the forearms up to the elbows.

Alternate motion:

• From the same starting position, sit erect

and slowly allow your spine to flex forward

maintaining control of the weight.

• Slowly straighten and extend your spine/trunk to

a comfortable arch.

• Repeat with control.

• This version will require less weight than the

exercise above.

• Place heels on the end of the platform, bend the

knees comfortably, cross your arms in front of

your chest and pull handles tightly to your chest.

• Sit up straight, lift your chest, tighten your trunk

muscles and maintain a slight arch in your lower

back.

• Pinch your shoulder blades together slightly.

• Lean forward from the hips slightly letting out

some of the tension in the cables.

FINISH

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ꢀ6

Back Exercises

Seated Lat Rows Shoulder Extension (with elbow flexion)

Muscles worked: This exercise emphasizes the

latissimus dorsi, teres major and rear deltoid

muscles which make up the large pulling muscles

of your upper back as well as the trapezius and

rhomboids. The biceps muscles on the front of the

upper arms are also involved in this movement.

Motion:

• Initiate the movement by pinching the shoulder

blades back and together while simultaneously

drawing your elbows down and backward toward

the sides of your body.

• Continue moving the arms past the sides of the

body while keeping the forearms pointing in the

direction of the cable.

Pulley position: Narrow only.

• Slowly return to the starting position,

straightening the arm and letting the shoulder

blades slide forward without slouching.

Optional motions:

• Bilateral movement – both arms pulling at the

same time.

• Unilateral movement – performing all reps with

one arm before moving to the next.

• Alternating – performing one rep on one side and

then the next rep on the other side.

• Simultaneously alternating – both arms moving,

although in opposite directions (one pulling while

the other is returning).

Starting position:

• Sit on the bench facing the Power Rods .

• Grab handles with palms facing each other.

• Place heels on the end of the platform, bend the

knees comfortably.

START

• Sit up straight with your spine in good alignment.

Key points:

• Do not bend your torso forward at any point.

• Do not lose spinal alignment — keep chest lifted.

FINISH

Lying Lat Fly Shoulder Adduction (elbow stabilized near extension)

Muscles worked: This exercise emphasizes the

latissimus dorsi, teres major and rear deltoid

which make up the large pulling muscles of your

upper back, as well as involving your biceps which

are located on the front of your upper arms.

Motion:

• Initiate the movement by pulling your shoulder

blades down toward your bottom while

simultaneously pulling your arms out to the

sides, then down and inward toward the sides of

the torso.

• Slowly return to the starting position, allowing

your arms and shoulder blades to move back up/

out toward the Power Rods without relaxing.

Pulley position: Wide.

Starting position:

• Lie on your back, head toward the Power Rods .

• Grasp the handles and straighten the arms out to

the sides with your palms facing away from the

pulleys, knees bent, and feet flat on the floor.

• Tighten your abdominals to stabilize your spine

while maintaining a very slight arch in the lower

back.

Key points:

• Do not lose spinal alignment.

• Keep the lats tightened throughout the entire

motion.

• Release your shoulder blades at the end of each

rep and initiate each new rep by depressing your

shoulder blades.

START

FINISH

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ꢀꢃ

Back Exercises

Reverse Grip Pulldowns Shoulder Extension (with elbow flexion)

Muscles worked: This exercise emphasizes the

latissimus dorsi, teres major and rear deltoid

which make up the large pulling muscles of your

upper back. It also involves the muscles on the

front of your upper arms (the biceps group) which

are responsible for bending your elbows.

Motion:

• Initiate the movement by pulling your shoulder

blades down and together while simultaneously

drawing your elbows downward to the front, and

then back toward the sides of your body.

• At the end of the motion, your arms should be

drawn near your sides (although may not be

touching your sides), your shoulder blades

should be fully depressed toward your hips and

your forearms must be upward in line with the

direction of the cables (not forward).

Pulley position: Lat tower.

Starting position:

• Facing the Power Rods , grasp the bar with an

underhand grip, approximately shoulder width.

Then sit on the bench.

• Slowly return to the starting position allowing

your arms and shoulder blades to move fully

upward, without relaxing the muscles.

START

• Position your knees directly under the pulleys

and sit upright with your arms extending upward.

NOTE: You may position your hips directly under

the pulleys but then you must lean back slightly

from hips (not the waist).

Key points:

• Do not lose spinal alignment.

• Keep the lats tightened throughout the entire

motion.

• Maintain good spinal alignment, chest lifted, abs

tight and maintain a very slight arch in your lower • Do not lean backward as you pull.

back.

• Keep the chest up, especially at the bottom of the

movement.

FINISH

Scapular Retraction

Muscles worked: This exercise develops the

muscles between your shoulder blades (middle

trapezius and rhomboids), that pull your shoulder

Motion:

• Keeping your arms straight, slowly pinch your

shoulder blades together.

blades together and are essential to good posture. • When your shoulder blades are fully retracted,

slowly return to the starting position.

Pulley position: Narrow only.

Key points:

Starting position:

• Do not bend your torso forward.

• Do not lose spinal alignment – keep chest lifted.

• Do not bend and pull with your arm muscles.

• Sit on the bench facing the Power Rods .

• Grab handles with palms facing each other.

• Place heels on the end of the platform, bend hips

and knees comfortably, arms straight.

START

• Lift your chest, sit up straight with your spine in

good alignment and tighten your trunk muscles.

FINISH

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ꢀ8

Back Exercises

Stiff-Arm Pulldown Shoulder Extension (elbow stabilized near extension)

Muscles worked: This exercise emphasizes your

upper back (the latissimus dorsi, teres major and

rear deltoid muscles), as well as the muscles

between the lower part of your shoulder blades

(lower trapezius muscles). The triceps muscles,

located on the back of the upper arms, will also be

involved.

Motion:

• Keeping your arms straight, initiate the

movement by pulling your shoulder blades down

and together while simultaneously drawing your

arms downward to the front, and then in toward

your legs.

• Allowing your shoulder blades to move with your

arms, slowly return to the starting position.

Pulley position: Lat tower.

Key points:

Starting position:

• Remove the bench, straddle the rail and stand on

the platform facing the Power Rods .

• Do not lose spinal alignment — keep chest lifted.

• Keep the lats tightened throughout the entire

motion.

START

• Grasp the lat bar at shoulder width or slightly

wider with your palms down.

• Keep your elbows nearly straight (not locked)

throughout the entire exercise.

• Step back slightly. This may have to be adjusted

on the first rep to insure that there is enough

movement in the cable to complete the range of

motion.

• Lift your chest and tighten your abdominals to

stabilize your spine while maintaining a very

slight arch in the lower back.

FINISH

Barbell Bent Over Row

Muscles worked: This exercise emphasizes the

latissimus dorsi, teres major and rear deltoid

muscles which make up the large pulling muscles

of your upper back as well as the trapezius and

rhomboids. The biceps muscles on the front of the

upper arms are also involved in this movement.

Strength in the spinal erectors and control over

posture will be critical in this position.

Motion:

• Initiate the movement by pinching the shoulder

blades back and together while simultaneously

drawing your elbows back and upward toward

the sides of your body.

• Keep the forearms pointing in the direction of the

cable.

• Slowly return to the starting position,

straightening the arm and letting the shoulder

blades slide forward without slouching and

bending the spine.

Pulley position: Low pulley.

START

Starting position:

• Remove the bench, straddle the rail and stand

Key points:

facing away from the Power Rods .

• Do not lose spinal alignment — keep chest lifted.

• Keep the lats tightened throughout the entire

motion.

• Release your shoulder blades at the end of each

rep and initiate each new rep by retracting

(pinching) your shoulder blades.

• Grasp the bar with an overhand grip.

• The bar harness may have to be adjusted to

insure that there is enough movement in the

cable to complete the range of motion. In some

cases the harness may have to be removed and

the cable snap hook connected directly to the D-

ring of the bar.

• Position your trunk almost parallel to the

platform by bending from your hips (not the

waist) and by bending your knees and sticking

your hips out while lifting your chest. Tighten

your abdominals to stabilize your spine while

maintaining a flat lower back.

FINISH

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ꢀꢄ

Arm Exercises

French Press Elbow Extension Overhead

Muscles worked: This exercise emphasizes the

triceps muscles located on the back of the upper

arms.

Motion:

• Keeping your upper arm stationary, bend your

elbows allowing your hands to move downward

in an arcing motion.

• Stop your motion at approximately 90 degrees (or

as comfort allows) and then slowly reverse your

arcing motion upward and forward until your

elbows are straight.

Pulley position: Narrow only.

Starting position:

• Sit on the bench facing away from the Power

Rods . Bend the knees and place your feet flat

on the floor.

Key points:

• Reach behind and grasp the handles, palms

facing each other (or angled upward).

• Draw your arms up until your elbows are

comfortably overhead (different for everyone)

and your hands are pointed to the ceiling.

• Tighten your trunk muscles and maintain a very

slight arch in your lower back.

• Keep your upper arm motionless.

• Keep wrists straight.

• Tighten the triceps throughout the exercise and

control the motion on the way down.

• Keep your chest lifted, abs tight and maintain a

very slight arch in your lower back.

START

FINISH

Lying Triceps Extension Elbow Extension

Muscles worked: This exercise emphasizes the

triceps muscles located on the back of the upper

arms.

Optional motions:

• Bilateral movement — both arms extending at

the same time.

• Unilateral movement – performing all reps with

one arm before moving to the next.

Pulley position: Narrow only.

• Alternating – performing one rep on one side and

then the next rep on the other side.

• Simultaneously alternating – both arms moving,

although in opposite directions (one extending

while the other is returning)

Starting position:

• Lie on your back with your head toward the

Power Rods . Knees bent and your feet flat on

the floor.

• Reach overhead and grasp the handles, palms

facing toward the ceiling.

• Keeping your elbows bent, bring your upper arms

to your sides and maintain.

Key points:

• Keep your upper arms motionless.

• Keep wrists straight.

START

• Raise your chest and "pinch" your shoulder

blades together. Maintain a very slight arch in

your lower back.

• Tighten the triceps throughout the exercise and

control the motion on the way down.

Motion:

• Keeping your upper arms stationary and by your

side, straighten your arms in an arcing motion

downward and then inward toward your legs.

• Fully straighten your arms.

• Controlling the motion, allow your elbows to

bend, returning to the starting position without

moving your upper arms.

FINISH

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ꢁ0

Arm Exercises

Lying 45 Degree Triceps Extension Elbow Extension

Muscles worked: This exercise emphasizes the

triceps muscles located on the back of the upper

arms.

Motion:

• Keeping your upper arms stationary and by your

side, straighten your arms in an arcing motion

down and then inward toward your legs.

• Fully straighten your arms.

Pulley position: Narrow only.

• Controlling the motion, allow your elbows to

bend, returning to the starting position without

moving your upper arms.

Starting position:

• Lie on your back with your head toward the

Power Rods , knees bent and your feet flat on

Optional motions:

the floor.

• Bilateral movement — both arms extending at

the same time.

• Reach overhead and grasp the handles, palms

facing toward the ceiling.

• Unilateral movement – performing all reps with

one arm before moving to the next.

• Alternating – performing one rep on one side and

then the next rep on the other side.

• Simultaneously alternating – both arms moving,

although in opposite directions (one extending

while the other is returning).

START

• Keeping your elbows bent, bring your upper arms

to the front, angled approximately 45 degrees

from the front of your torso and maintain.

• Raise your chest and "pinch" your shoulder

blades together. Maintain a very slight arch in

your lower back.

Key points:

• Keep your upper arms motionless.

• Keep wrists straight.

• Tighten the triceps throughout the exercise and

control the motion on the way down.

FINISH

Triceps Pushdown Elbow Extension

Muscles worked: This exercise emphasizes

the triceps muscles located on the back of the

upper arms. These muscles are responsible for

straightening your arms and assist in any upper

body pushing or pressing motion.

• Straighten your arms fully.

• Controlling the motion, allow your elbows to

bend, returning to the starting position without

moving your upper arms.

Optional motions:

Pulley position: Lat tower.

• Bilateral movement — both arms extending at

the same time.

Starting position:

• Remove the bench, straddle the rail and stand on

the platform facing the Power Rods .

• Unilateral movement – performing all reps with

one arm before moving to the next.

• Alternating – performing one rep on one side and

then the next rep on the other side.

• Simultaneously alternating – both arms moving,

although in opposite directions (one extending

while the other is returning).

• Grasp the lat bar at shoulder width, with your

palms down.

• Adjust your distance from the pulleys (one to two

feet in front of you). This may need to be altered

after attempting the first rep.

• Keeping your arms bent, bring your upper arms

to your side and maintain.

• Lift your chest and tighten your abdominals to

stabilize your spine while maintaining a very

slight arch in the lower back.

START

Key points:

• Keep your upper arms motionless.

• Keep wrists straight.

• Tighten the triceps throughout the exercise and

control the motion on the way up.

• Maintain good posture by keeping your chest

lifted, abs tight and maintain a very slight arch in

your lower back.

Motion:

• Keeping your upper arms stationary and your

elbows next to the sides of your torso, slowly

straighten your arms by arcing downward and

then inward toward your legs.

FINISH

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ꢁ1

Arm Exercises

“Rope” Pushdowns Elbow Extension

Muscles worked: This exercise emphasizes

the triceps muscles located on the back of the

upper arms. These muscles are responsible for

straightening your arms and assist in any upper

body pushing or pressing motion.

Motion:

• Keeping your upper arms stationary and your

elbows next to the sides of your torso, slowly

straighten your arms arcing down and then

outward toward your sides, ending with your

hands and elbows directly below the shoulders,

arms fully straightened.

Pulley position: Lat tower.

• Slowly allow the elbows to bend, angling forward

and toward midline, returning to the start

position.

Starting position:

• Remove the bench, straddle the rail and stand on

the platform facing the Power Rods .

• Using the single handles, grasp the webbing of

the opposite handle (right hand to left handles

and vice versa).

Key points:

• Keep your upper arms motionless.

• Keep wrists straight.

START

• Cross the cables with the palms facing each

other as if grasping a rope handle.

• Keeping your elbows bent, bring your upper arms

to your sides allowing your forearms to remain

angled toward the midline in line with the cable.

• Tighten the triceps throughout the exercise and

control the motion on the way up.

• Maintain good posture by keeping your chest

lifted, abs tight and maintain a very slight arch in

your lower back.

FINISH

Single-Arm Pushdown Elbow Extension

Muscles worked: This exercise emphasizes

the triceps muscles located on the back of the

upper arms. These muscles are responsible for

straightening your arms and assist in any upper

body pushing or pressing motion.

Motion:

• Keeping your upper arm stationary and your

elbow next to the side of your torso, slowly

straighten your arm by arcing downward and

then inward toward your leg, ending with your

hand and elbow directly below the shoulder, arm

fully straightened.

Pulley position: Lat tower.

• Straighten your arm fully.

Starting position:

• Controlling the motion, allow your elbow to bend,

returning to the starting position without moving

your upper arm.

• Remove the bench, straddle the rail and stand on

the platform facing the Power Rods .

• Using the single handle, grasp the handle with

your palms up.

START

NOTE: This exercise can also be performed

• Adjust your distance from the pulleys (one to two utilizing the following options:

feet in front of you). This may need to be altered

after attempting the first rep.

• Keeping your arm bent, bring your upper arm to

your side and maintain.

• Lift your chest and tighten your abdominals to

stabilize your spine while maintaining a very

slight arch in the lower back.

• Palm up grip (supinated)

• Palm down grip (pronated)

• "Hammer" grip (neutral)

Key points:

• Keep your upper arm motionless.

• Keep wrist straight.

• Tighten the triceps throughout the exercise and

control the motion on the way up.

• Maintain good posture by keeping your chest

lifted, abs tight and maintain a very slight arch in

your lower back.

FINISH

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ꢁ2

Arm Exercises

Cross Triceps Extension

Muscles worked: This exercise develops the

triceps muscle located on the back of the upper

arms.

Motion:

• Keeping your upper arm stationary, straighten

your arm, moving your hand in an arcing motion

across your chest and over your shoulder.

• Fully straighten your arm.

Pulley position: Wide only.

• Controlling the motion, allow your elbow to bend,

returning to the starting position without moving

your upper arm.

Starting position:

• Seated in the 45 degree position, reach across

and straight behind your body, grasp a handle,

and bend your elbow until your hand is near your

chest.

• Keeping knees bent and feet flat on the floor, lay

your head back against the bench and straighten

your arm to the front.

Key points:

• Keep your upper arm motionless.

• Keep wrist straight.

• Tighten your triceps throughout the exercise and

control the motion on the way down.

START

• Then, reaching across mid-line, grasp the handle,

palm down, with the opposite arm.

• Pointing your elbow upward, hold your upper

arm at an angle consistent with the angle of the

cable.

• With your free hand lightly grasp the back of your

arm near your elbow, to give yourself a reference

point and/or to help stabilize the working arm.

• Raise your chest and slightly "pinch" your

shoulder blades together. Maintain a very slight

arch in your lower back.

FINISH

Triceps Kickback

Muscles worked: This exercise emphasizes the

triceps muscles located on the back of the upper

arms.

Motion:

• Straighten elbow while keeping your upper arm

completely still.

• When arm is completely straight, slowly return

to the starting position.

Key points:

• Maintain spinal alignment.

• Keep your arm at your side and your wrist

straight throughout entire motion.

• Tighten the triceps throughout the exercise and

control the motion.

Pulley position: Narrow.

Starting position:

• Face the Power Rods , standing along side the

bench. Kneel with one leg on the bench, bend

forward at the hips (not the waist) and place the

hands on the bench. Bend the other knee slightly

and flatten the back by sticking the hips out and

lifting the chest.

START

• Support yourself with one arm on the bench and

grasp a handle with your free hand.

• Keeping your elbow bent, bring your upper arm to

your side, parallel to the ground, and maintain.

FINISH

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ꢁꢀ

Arm Exercises

Seated Triceps Extension Elbow Extension

Muscles worked: This exercise emphasizes the

triceps muscles located on the back of the upper

arms.

Motion:

• Keeping your upper arms stationary, slowly bend

your elbows allowing your hands to move in an

arcing motion toward your head.

• Stop when the elbows are approximately 90

degrees or as comfort dictates.

• Slowly reverse your arcing motion and straighten

your elbows are fully.

Pulley position: Narrow only.

Starting position:

• Seated in the 45 degree position, reach straight

behind your body, grasp the handles, and bend

your elbows until your hands are near your chest

and your palms are facing toward the floor.

• Keeping knees bent and feet flat on the floor, lay

your head back against the bench and straighten

your arms to the front.

Key points:

• Keep your upper arms motionless.

• Keep wrists straight.

• Tighten the triceps throughout the exercise and

control the motion on the way down.

START

• Be sure that your arms are directly "in line"

with the cables, palms facing down and wrists

straight.

• Raise your chest and "pinch" your shoulder

blades together. Maintain a very slight,

comfortable, arch in your lower back.

FINISH

Standing Biceps Curl Elbow Flexion (in supination)

Muscles worked: This exercise emphasizes and

develops the biceps muscles, which are located

on the front of your upper arms and are primarily

responsible for bending your elbows, as well as

the brachialis and brachioradialis.

Motion:

• Curl handles forward, then upward, and then in

toward shoulders while keeping your elbows at

your sides and your upper arms completely still.

• Slowly lower to the starting position by

performing the same arcing motion.

Pulley position: Wide or narrow (wide will work

ideally for most people due to the angle created

in the arm (carrying angle) in the palm forward

(supinated position).

Key points:

• Keep elbows at your sides.

• Keep wrists straight.

• Keep your trunk muscles tight and maintain a

very slight arch in your lower back.

Starting position:

START

• Remove the bench and stand on the platform,

straddle the rail, facing the Power Rods .

• Bend down and grasp the handles with your

palms facing forward.

• Stand with your upper arms by your sides

(although not "smashed" against them). Lift your

chest, tighten your abdominals and maintain a

very slight arch in your lower back.

FINISH

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ꢁꢁ

Arm Exercises

Seated Biceps Curl Elbow Flexion (in supination)

Muscles worked: This exercise emphasizes and

develops the biceps muscles, which are located

on the front of your upper arms and are primarily

responsible for bending your elbows, as well as

the brachialis and brachioradialis.

Motion:

• Curl the forearm toward the upper arm, keeping

your upper arm and shoulder blade completely

still.

• Slowly return to the starting position without

relaxing the biceps.

Pulley position: Narrow.

Key points:

Seated position:

• Sit facing the Power Rods , knees bent with one

foot resting on the bench and one on the floor.

Angle the elevated leg toward the opposite pulley • Keep your chest lifted, trunk muscles tight and

(right leg toward left pulley).

• Do not rock the upper body while bending your

elbow.

• Keep wrist straight.

START

maintain a very slight arch in your lower back.

• Grasp the opposite handle (right hand to left

pulley) and rest the back of your upper arm near

your elbow, on the elevated knee.

• Maintain erect spinal alignment.

FINISH

Seated Wrist Extension

Muscles worked: This exercise develops the back

and top parts of your forearms and is critical in

helping to prevent injuries like tennis elbow.

Motion:

• Slowly curl the back of your fists toward the

forearms.

• Slowly return to the starting position.

Pulley position: Narrow only.

Key points:

Starting position:

• Sit facing the Power Rods with your knees bent

and feet flat on the bench.

• Grasp the handles with your palms facing down

and rest your mid-forearms on your upper legs

with the elbows flared out to the sides wider than

the shoulders.

• Move slowly and keep tension in the back of the

forearms at all times.

• You can perform this exercise one arm at a time

to make it easier to focus and isolate the back of

your forearms, or you can perform it with both

arms simultaneously to save time.

START

• Be sure to sit far enough back on the bench to

maintain tension throughout the exercise.

• Raise your chest, tighten your trunk muscles and

maintain a very slight arch in your lower back.

FINISH

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ꢁꢂ

Arm Exercises

Standing Wrist Extension

Muscles worked: This exercise emphasizes

the back and top parts of your forearms. It also

isometrically challenges your elbow flexors,

located on the front part of your upper arms.

Motion:

• Slowly curl your knuckles upward.

• Keeping your forearms still, slowly return to the

starting position.

Pulley position: Narrow.

Key points:

• Move slowly and never relax the wrist.

• Do not move your forearm or alter the bend in

your elbow. Perform the entire motion at your

wrist.

Starting position:

• Remove the bench and stand on the platform

facing the Power Rods .

• Bend down and grasp the handles with your

palms facing down.

• Stand with your upper arms by your sides.

• Lift your chest, tighten your trunk muscles and

maintain a very slight arch in your lower back.

• Bend your elbows 90 degrees hold that elbow

position throughout the entire exercise.

• Do not rock your body. Keep your chest lifted,

abs tight and maintain a slight arch in your lower

back.

START

FINISH

Seated Wrist Curl

Muscles worked: This exercise develops the front

Motion:

part of your forearms as well as increasing the grip • Slowly curl your fists toward the front of your

strength.

forearms.

• Slowly return to the starting position without

relaxing the wrists.

Pulley position: Narrow.

Starting position:

• Sit facing the Power Rods with your knees bent

and feet flat on the bench.

Key points:

• Move slowly and keep tension in the front of the

forearms at all times.

• Grasp the handles with your palms facing up and

rest your entire forearms on your thighs, allowing

the wrists to bend above the knees .

• Raise your chest, tighten your trunk muscles and

maintain a very slight arch in your lower back.

• You can perform this exercise one arm at a time

to make it easier to focus and isolate the front of

your forearms, or you can perform it with both

arms simultaneously to save time.

START

FINISH

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ꢁ6

Arm Exercises

Standing Wrist Curl

Muscles worked: This exercise emphasizes the

front part of your forearms as well as increases

the strength of your grip. It also isometrically

challenges your elbow flexors, located on the front

part of your upper arms.

Motion:

• Slowly curl your fists upward.

• Keeping your forearms still, slowly let your fists

return to the starting position.

Key points:

Pulley position: Narrow.

• Move slowly and keep tension in the front of the

forearm at all times.

• Do not move your forearm or alter the bend in

your elbow. Perform the entire motion at your

wrist.

Starting position:

• Remove the bench and stand on the platform

facing the Power Rods .

• Bend down and grasp the handles with your

palms facing forward.

• Stand with your upper arms and elbows by your

sides.

• Do not rock your body. Keep your chest lifted,

abs tight and maintain a slight arch in your lower

back.

START

• Lift your chest, tighten your trunk muscles and

maintain a very slight arch in your lower back.

• Bend your arms 90 degrees, palms up, and hold

that position throughout the entire exercise.

FINISH

Reverse Curl Elbow Flexion (in pronation)

Muscles worked: This exercise emphasizes the

deep arm muscle (brachialis) while involving the

front forearm muscle (brachioradialis) and the

biceps as well.

Motion:

• Keeping the palms facing down, slowly curl the

handles forward, then upward, then in toward

your shoulders while keeping your elbows at

your sides and your upper arms completely still.

• Slowly lower to the starting position.

Pulley position: Narrow.

Starting position:

• Remove the bench and stand on the platform

facing the Power Rods .

• Bend down and grasp the handles with your

palms facing down/backward.

• Stand with your arms by your sides.

• Lift your chest, tighten your abdominals and

maintain a very slight arch in your lower back.

Key points:

• Keep elbows from moving forward and

backward.

• Keep wrists straight.

• Keep your trunk muscles tight and maintain a

very slight arch in your lower back.

START

FINISH

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ꢁꢃ

Arm Exercises

Lying Biceps Curl Elbow Flexion (in supination)

Muscles worked: This exercise emphasizes and

develops the biceps muscles, which are located

on the front of your upper arms and are primarily

responsible for bending your elbows, as well as

the brachialis and brachioradialis.

Motion:

• Curl handles forward, then upward and then in

toward the shoulders while keeping your elbows

at your sides and your upper arms completely

still.

• Slowly lower to the starting position by

performing the same arcing motion.

Pulley position: Wide or narrow (wide will work

ideally for most people due to the angle created

in the arm (carrying angle) in the palm forward

(supinated position).

Key points:

• Keep elbows from moving forward and

backward.

• Keep wrists straight.

• Keep your trunk muscles tight and maintain a

very slight arch in your lower back.

Position:

START

• Sit on the bench facing the Power Rods , knees

bent and feet flat on the platform.

• Grasp the handles, with your arms straight and

your palms facing upward. Lie back completely

so that your head is supported by the bench.

• Keep your chest up, abdominals tight and

maintain a slight arch in your lower back.

FINISH

Reverse Grip Barbell Curls Elbow Flexion (in pronation)

Muscles worked: This exercise emphasizes the

deep arm muscle (brachialis) while involving the

front forearm muscle (brachioradialis) and the

biceps as well.

Motion:

• Keeping the palms facing down, slowly curl the

bar forward, then upward, then in toward your

shoulders while keeping your elbows at your

sides and your upper arms completely still.

• Slowly lower to the starting position.

Pulley position: Low pulley.

Starting position:

• Remove the bench and stand on the platform

facing away from the Power Rods .

• Grasp the bar with an overhand grip.

Key points:

• Keep elbows from moving forward and

backward.

• Keep knees slightly bent.

• The bar harness may have to be adjusted to

insure that there is enough movement in the

cable to complete the range of motion.

START

• Stand with your arms down by your sides.

• Lift your chest, tighten your abdominals and

maintain a very slight arch in your lower back.

FINISH

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ꢁ8

Arm Exercises

Barbell Curls — Elbow Flexion (in supination)

Muscles worked: This exercise emphasizes

and develops the biceps muscles, which are

located on the front of your upper arms and are

primarily responsible for bending your elbows. The

brachialis and brachioradialis are also involved.

Motion:

• Keeping the palms facing up, slowly curl the

handles forward, then upward, then in toward

your shoulders while keeping your elbows at your

sides and your upper arms completely still.

• Slowly lower to the starting position.

Pulley position: Low pulley.

Key points:

Starting position:

• Remove the bench and stand on the platform

facing away from the Power Rods .

• Keep elbows from moving forward and

backward.

• Keep knees slightly bent.

• Grasp the bar with an underhand grip. Place

your hands slightly wider than shoulder width.

This creates a natural angle in the arm (carrying

angle) created by the palm forward (supinated)

position.

START

• The bar harness may have to be adjusted to

insure that there is enough movement in the

cable to complete the range of motion.

• Stand with your arms down by your sides.

• Lift your chest, tighten your abdominals and

maintain a very slight arch in your lower back.

FINISH

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ꢁꢄ

Abdominal Exercises

Seated (Resisted) Abdominal Crunch Spinal Flexion

Muscles worked: This exercise emphasizes the

abdominal area including the upper and lower

front abs (rectus abdominus) and the side abs

(obliques).

Motion:

• Tighten your abs and curl only your torso, slowly

moving your ribs toward your hips. Move as far

as you can without moving the hips or neck. THE

LOWER BACK SHOULD NOT LOSE CONTACT

WITH THE BENCH when fully crunched.

Pulley position: Wide or narrow.

• Slowly reverse the motion returning to the

starting position, without relaxing.

Starting position:

• While seated in the 45 degree position, spread

the cuffs from the handles and put the arms

through, positioning each cuff around the front

of the respective shoulder.

Key points:

• Allow exhalation up and inhalation down, don’t

exaggerate it.

START

• Your lower back can start out flat or in a normal

arch, knees and hips are bent and your feet are

flat on the floor.

• Do not lift your head/chin. Your head should

follow the rib motion, not lead, allowing you to

maintain normal neck posture.

• Tighten your abdominals throughout the entire

exercise range of motion. Do not let your abs

relax until the set is over.

• MOVING SLOWLY to eliminate momentum is

critical.

• This exercise will NOT spot-reduce fat!

FINISH

Seated (Resisted) Oblique Crunch Spinal Flexion with Rotation

(Diagonals)

Muscles worked: This exercise emphasizes the

side abs (obliques) as well as the upper and

lower front abs (rectus abdominus)

Motion:

• Tighten your abs and move in a diagonal

direction, slowly moving your right ribs toward

your left hip. Move as far as you can without

moving the hips or neck. THE LOWER BACK

SHOULD NOT LOSE CONTACT WITH THE

BENCH when fully crunched.

Pulley position: Wide or narrow

Starting position:

• While seated in the 45 degree position, bring

the left handle to the left shoulder, and then

reaching across the chest, grasp and hold with

the right hand as pictured.

• Alternative Handle Position: Spread the left cuff

from the handle and put the left arm through,

positioning the cuff around the front of the

shoulder (a one-sided version of the handle

position described in the Seated Resisted

Abdominal Crunch).

• Slowly reverse the motion returning to the

starting position, without relaxing.

• After you’ve completed sufficient reps of this

exercise, repeat it on the other side of your

body.

START

Key points:

• Allow exhalation up and inhalation down, don’t

exaggerate it.

• Do not lift your head/chin. Your head should

follow the rib motion, not lead, allowing you to

maintain normal neck posture.

• Tighten your abdominals throughout the entire

exercise range of motion. Do not let your abs

relax until the set is over.

• Your lower back can start out flat or in a normal

arch, knees and hips are bent and your feet are

flat on the floor.

• MOVING SLOWLY to eliminate momentum is

critical.

• This exercise will NOT spot-reduce fat!

FINISH

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ꢂ0

Abdominal Exercises

Reverse Crunch Spinal Flexion

Muscles worked: This exercise works your entire

abdominal area including your upper and lower

front abs (rectus abdominus) and your side abs

(obliques).

Motion:

• Tighten your abs and slowly curl your hips

toward your rib cage. Move as far as you can

without using your legs to get momentum and do

not curl up onto your shoulder blades.

• Slowly reverse the motion returning to the

starting position without relaxing.

Pulley position: None.

Starting position:

• With the bench in the flat position, lie on your

Key points:

back with your head toward the Power Rods .

• Tighten your abs before you move.

• Keep knees and hips stationary.

• Allow exhalation up and inhalation down without

exaggerating breathing.

• Bend your knees fully.

• The amount of bend at the hips based on

desired difficulty. Beginners should be fully

bent, bringing the legs near the abs. As strength

improves the legs can be positioned farther

away. DETERMINE THESE POSITIONS AND

MAINTAIN THROUGHOUT THE EXERCISE.

• Reach overhead grasp either the bench, or the

metal frame, with each hand.

START

• Contract as far into the movement as possible.

Lower under control. Keep abs tight during the

entire motion.

• This exercise will NOT spot-reduce fat!

• Relax your neck.

FINISH

Resisted Reverse Crunch Spinal Flexion

Muscles worked: This exercise works your entire

abdominal area including your upper and lower

front abs (rectus abdominus) and your side abs

(obliques).

Motion:

• Tighten your abs and slowly curl your hips

toward your rib cage. Move as far as you can

without using your legs to get momentum and do

not curl up onto your shoulder blades.

• Slowly reverse the motion returning to the

starting position without relaxing.

Pulley position: Narrow.

Starting position:

• With the bench in the flat position, sit facing the

Key points:

Power Rods and attach both ankle cuffs over

• Do not throw your legs to initiate the motion.

• Tighten your abs before you move.

• Keep knees and hips stationary.

• Allow exhalation up and inhalation down without

exaggerating breathing.

• Contract as far into the movement as possible.

Lower under control. Keep abs tight during the

entire motion.

the respective ankle.

• Lie flat on your back on the bench with your head

START

facing away from the Power Rods .

• Bend your hips and knees so that your thighs are

resting on your abdominals.

• Reach overhead and grasp the bench.

• Relax your neck.

FINISH

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ꢂ1

Abdominal Exercises

Trunk Rotation

Muscles worked: This exercise involves most

of the trunk and deep spinal muscles. It does

not “spot reduce” or eliminate “love handles.” It

should be noted that rotation is more limited in

the spine than most people realize and should be

performed with minimal resistance, and always in

proper erect alignment.

Motion:

• Tighten your entire abdominal area and slowly

rotate your rib cage/arms away from the cables

(30-40 degrees), as if your were rotating with a

rod through the middle of your spine.

• Rotate past midline as far as can be performed

slowly and comfortably.

• Slowly return to the starting position.

Pulley position: Narrow.

Key points:

Starting position:

• This is an important exercise, yet it can become

high risk if done incorrectly. Keep your chest

lifted and always maintain your spine in good

alignment with a very slight arch in your lower

back.

• Keep your hands centered in front of the middle

of your chest (sternum) and your shoulder blades

“pinched” together. Insure that all of your motion

occurs in the torso.

• Sitting sideways on the bench with one side

START

facing the Power Rods , grasp the handle closest

to you with both hands.

• Raise both arms up to chest level, centered in

front of the sternum (breast bone).

• Keep both elbows slightly straight.

• Lift your chest, pinch your shoulder blades

together, tighten your abs and maintain a very

slight arch in your lower back.

• Remember, more range of motion is not

necessarily better, especially in this exercise.

Move only as far as your muscles will take you.

Try to eliminate uncontrolled momentum.

• Caution — Do not use heavy resistance for

this exercise. Pick a weight that allows you to

perform at least 12-15 reps.

• This exercise will NOT spot-reduce fat!

FINISH

Abdominal Crunch Spinal Flexion

Muscles worked: This exercise emphasizes the

abdominal area including the upper and lower

front abs (rectus abdominus) and the side abs

(obliques).

Motion:

• Tighten your abs and curl only your torso, slowly

moving your ribs toward your hips. Move as far

as you can without moving the hips or neck.

• Slowly reverse the motion returning to the

starting position, without relaxing.

Pulley position: None.

Starting position:

Key points:

• Lie face up on the bench with feet near the

• Allow exhalation up and inhalation down, don’t

exaggerate it.

Power Rods .

• Your lower back can start out flat or in a normal

arch, knees and hips are bent with your feet

either on the bench, resting on the lat tower, or

held in space.

• Do not lift your head/chin. Your head should

follow the rib motion not lead, allowing you to

maintain normal neck posture.

• Tighten your abdominals throughout the entire

exercise range of motion. Do not let your abs

relax until the set is over.

START

• Fold your arms across your chest.

• MOVING SLOWLY to eliminate momentum is

critical.

• This exercise will NOT spot-reduce fat!

FINISH

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ꢂ2

Leg Exercises

Leg Extension

Muscles worked: This exercise emphasizes

the muscles on the front of the upper thigh

(quadriceps muscle group) which are responsible

for straightening your leg against resistance. This

powerful muscle group helps provide stability

for the knee joint and is essential for producing

power in running, jumping and lifting activities.

Motion:

• Tighten your quads and straighten your legs

by moving your feet forward and then upward

until your legs are completely straight and your

kneecaps are pointing up toward the ceiling (not

turned outward).

• Then slowly return to the starting position

keeping tension in your quads during the entire

movement.

Pulley position: Leg extension/ Leg curl

attachment.

Key points:

Starting position:

• Use slow controlled motion. Do not “kick” into

extension.

• Do not let your knees rotate outward during the

exercise. Keep your kneecaps pointing up and

straight forward.

START

• Sit on the seat facing away from the Power

Rods with your knees near the pivot point and

the lower roller pads on the front of your shins/

ankle (see picture).

• Position your thighs at hip width pointing your

knee caps straight to the front.

• Grasp the sides of the seat.

• Sit up straight with your chest lifted, abs tight

and maintain a very slight arch in your lower

back.

FINISH

Leg Curl

Muscles worked: This exercise emphasizes

the hamstring muscle group (biceps femoris,

semimembranosus, semitendinosus) on the

back of the thigh as well as the calf muscle

(gastrocnemius).

Motion:

• Slowly bend your knees, upward and then

toward your hips without moving your spine and

without your hips lifting from the bench.

• Keeping the hamstrings tight, slowly allow your

legs to straighten and return near the starting

position. Do not fully extend your legs.

Pulley position: Leg extension/Leg curl

attachment.

Key points:

Starting position:

• Make sure you straighten your legs under

control, do not allow your knees to hyper-

extend.

• Keep your chest lifted, abs tight and maintain a

very slight arch in your lower back.

• Try to relax your calf and foot muscles.

• With the back support of the bench attached to

the seat of the leg unit, lie face down with your

lower thigh on the pad, the knees near the pivot

point and ankles under the upper roller pads .

• Point your knees and feet straight down and

tighten your inner thigh muscles (as if squeezing

your knees together) to stabilize.

START

• Place your hands on the floor or grasp the rail or

bench for stability.

• Place your forehead on the bench or look to the

side, but do not look up, hyper-extending your

neck.

• Tighten your abs to prevent spinal motion and

very slightly lift your knees (approximately 1

inch), placing the pressure on your thighs.

FINISH

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ꢂꢀ

Leg Exercises

The Squat Knee Extension, Hip Extension, Ankle Plantarflexion

Muscles worked: 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.

• Place your feet wider than hip width and point

your toes outward slightly. Direct the thighs to

the same outward angle as the feet.

Motion:

• While keeping your back straight, tighten your

abdominals and move to a standing position.

• Keep the pressure through the middle of the

arches/feet, not through the toes or heels.

• 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.

Pulley position: Low pulley.

Starting position:

• Remove the back support and place the seat in

free sliding position.

• Use the bar harness to adjust strap length

allowing tension at the appropriate depth. This

will require experimentation. Increase depth

slowly according to your ability, knee conditions,

etc. Most orthopedists recommend that healthy

knees not go any lower than a 90 degree angle

(between the thigh and calf) when using extra

START

• Lower to approximately 90 degrees at the knees

(unless otherwise determined).

• Do not return to the seat until the end of the last

repetition.

resistance. Many people go lower for their goals, Key points:

but this dramatically increases the risk to the

knee cartilage and increases the probability of

degenerative/arthritic changes.

• Keep knees pointed the same direction as the

toes.

• Keep the head/neck in line with the trunk.

• Pay close attention to all alignment and

stabilization issues on every part of each and

every repetition!

• Never attempt to exercise with more resistance

than you are physically able to handle. And

be sure to properly place the bar in a secure

location on your shoulders.

• Sit on the seat facing the Power Rods and

position the bar on the traps (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.

FINISH

Leg Press Hip Extension and Knee Extension

Muscles worked: This exercise develops

Motion:

overall lower body pushing strength, primarily

emphasizing your knee extensors on the front

of your thighs (quadriceps), your hip extensors

muscles on your rear (gluteus maximus), as well

as on your inner thighs (adductor muscle groups).

• Bend your knees and hips slowly allowing

yourself to slide toward the Power Rods .

• Limit your slide to a position that allows you

to still maintain good spinal posture, with your

chest lifted, abs tight and a slight arch in your

lower back.

Pulley position: Narrow.

• Slowly return to the starting position.

Starting position:

• Remove the bench and unlock the rowing seat.

• Sit on the seat facing the Power Rods with the

leg press belt attached and adjusted. Support

your feet on the upright pulley frame or foot

rests as shown. The belt should be placed

around the pelvis, NOT the low back/spine.

• Lift your chest, tighten your abs and maintain a

very slight arch in your lower back.

Key points:

• Generate the force for the leg press by mentally

directing your pushing/pressing effort through

the lower leg and squarely into the frame of the

machine. In other words, push in the direction

the calf bone is pointing throughout the motion,

rather than just pushing your body backward.

This will decrease the shearing forces at the

knee.

START

• Slowly straighten your legs, but do not lock your

knees.

• You may rest your hands around the sides of the

belt, on the sides of the seat, or you may fold

your arms across your chest, whichever is more

comfortable.

• Keep your knees pointed in the same direction

as your feet. DO NOT let the knees travel

inward/closer during the motion.

• Keep your spine in good posture.

• Straighten but do not “lock out” your knees.

Keep your quads tightened throughout the entire

motion.

• Do not use momentum. MOVE SLOWLY! Do not

“launch” yourself when you straighten your

knees.

FINISH

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ꢂꢁ

Leg Exercises

Lying (Prone) Leg Curl Knee flexion

Muscles worked: This exercise emphasizes

the hamstring muscle group (biceps femoris,

semimembranosus, semitendinosus) on the

back of the thigh as well as the back of the calf

(gastrocnemius).

Motion:

• Slowly bend your knees, moving your feet in

an arc upward and then inward toward your

buttocks.

• Then slowly allow your legs to straighten through

the arc described, returning to the starting

position without relaxing.

Pulley position: Narrow.

Starting position:

• Seated on the flat bench, attach the cuffs to the

respective ankles.

• Turn and lie on your stomach with your head

facing away from the Power Rods . The cables

Key points:

• Keep your upper leg motionless during the entire

exercise.

• Keep your abs tight and do not lift your hips or

excessively arch your back.

START

will cross. Keep your feet together and your

hands flat on the floor helping to provide stability.

• Move forward to provide tension in the cables.

• Look toward the floor to keep your neck in good

alignment and tighten your abdominals.

• Lift your knees very slightly (1/4 inch) off of the

bench by pressing your hips into the bench and

hold them completely still.

FINISH

Standing Hip Extension Knee stabilized in flexion

Muscles worked: This exercise strengthens

and develops the muscles of your buttocks area

(gluteus maximus). Remember, there is no such

thing as spot reduction. This exercise will not

remove fat from this area, but it will strengthen

and build these muscles.

Motion:

• Initiate the movement by tightening your glutes.

Extend your hip by moving your entire leg

backward.

• Slowly move your leg as far as you can, without

allowing ANY movement to occur at your waist or

your knee.

Pulley position: Narrow.

• Then slowly return to the starting position.

Starting position:

• Remove the bench.

• Facing the Power Rods , stand on the platform to

one side of the rail.

• Secure the cuff around the ankle (or foot)

farthest from the rail. Keep this leg bent at

approximately 90 degrees.

Key points:

• Make sure all of your motion occurs at your hip,

NOT your waist or lower back.

• Keep your abs tight throughout the entire

exercise.

• Maintain exactly the same bend in the knee of

your moving leg throughout the entire exercise.

START

• You may stand erect or you may bend over 30 - 45

degrees from your hips (not your waist) and very

slightly bend the knee of your support leg.

• Keep your spine in good posture, with your chest

lifted, abs tight and maintain a very slight arch in

your lower back.

FINISH

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ꢂꢂ

Leg Exercises

Standing Hip Flexion With knee flexion

Muscles worked: This exercise primarily develops

and strengthens the muscles on the front of

your hips (iliopsoas and rectus femoris) that are

primarily responsible for bending or flexing your

hips.

Motion:

• Initiate the movement by lifting your knee up and

in toward your torso.

• Allowing the knee to bend as you move, bring

your knee upward as far as you can, without

allowing ANY movement to occur at your waist or

lower back.

Pulley position: Narrow.

• Slowly return to the starting position without

resting your leg muscles.

Starting position:

• Remove the bench.

• Stand on the base platform, facing away from the Key points:

Power Rods , on one side of the bench.

• Secure the cuff around the leg farthest from the

rail, just above or just below the knee.

• Straighten, but do not lock, the knee of your

support leg.

• Make sure all of your motion occurs at your hip,

NOT your waist or lower back.

• Keep your chest lifted and trunk muscles tight

throughout the entire exercise.

• Allow your lower leg to hang in the direction of

the cable at all times.

START

• Keep your spine in good posture with your chest

lifted, abs tight and maintain a very slight arch in

your lower back.

FINISH

Seated Leg Curl Knee Flexion with Hip Flexion

Muscles worked: This exercise emphasizes

the hamstring muscle group (biceps femoris,

semimembranosus, semitendinosus) on the back

of the thigh.

Motion:

• Slowly bend your knees, pulling yourself forward

toward your feet.

• Slowly allow your legs to straighten and return to

the starting position.

Pulley position: Narrow.

Key points:

Starting position:

• Make sure that you straighten your legs under

control, do not allow your knees to hyper-extend.

• Keep your chest lifted, abs tight and maintain a

very slight arch in your lower back.

• Remove the bench, unlock the seat.

• Attach one end of the belt to a pulley, sit on the

seat facing away from the Power Rods , position

the belt around your midsection and then attach

the free end of the belt to the other pulley.

• Move forward and secure your heels over the rail

support at the end of the unit.

START

• Lift your chest, tighten your abdominals and

maintain a very slight arch in your lower back.

FINISH

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ꢂ6

Leg Exercises

Lying Leg Extension Knee Flexion with Hip Flexion

Muscles worked: This exercise allows you to

strengthen and develop the front part of your

upper thighs (quadriceps muscle groups), helping

to increase your muscular stability at the knee

joints.

Motion:

• Slowly straighten your leg, moving only your

knee/lower leg.

• Slowly return to the starting position without

relaxing the quad.

Pulley position: Narrow.

Key points:

• Keep your upper thigh motionless throughout the

exercise.

• Keep your spine in good posture with your chest

lifted, abs tight and a very slight arch in your

lower back.

Starting position:

• Sit on the bench facing the Power Rods and

place one cuff over the respective foot with the

handle under the foot.

START

• Lie back on the bench so that your head is

supported by the bench.

• Bend your working leg at the knee and bend your

hip until your knee is pointing up.

• You may grasp your working thigh with both

hands around the back of the knee or increase

the difficulty by attempting to hold the thigh

stable without your hands.

• Place the uninvolved foot on the floor or bench,

relax your neck, straighten your spine, lift your

chest, and tighten your abs.

FINISH

Seated (Straight Leg) Calf Raise Ankle Plantarflexion (knee stabilized in slight

flexion)

Muscles worked: This exercise is great for

emphasizing the muscles of your lower leg or

calf (gastrocnemius and soleus), which are

responsible for raising and lowering your heels

at the ankle joint. Strength and power in these

muscles are essential for all sports and daily

activities.

Motion:

• Slowly press the balls of your feet into the frame

and pull your heels toward your knees

• Slowly return to the starting position without

relaxing.

Key points:

• Do not lose contact between the balls of your

feet and the frame as you push.

• Do not change your hip or knee position, ONLY

ankle motion should be allowed.

Pulley position: Narrow.

Starting position:

• Remove the bench and unlock the rowing seat.

START

• Sit on the seat facing the Power Rods with the

leg press belt attached and adjusted.

• Place the balls of your feet on the upright pulley

frame as shown.

• Lift your chest, tighten your abs and maintain a

very slight arch in your lower back.

• Push back and straighten your legs (but do not

lock your knees) and maintain this position.

• You may rest your hands around the sides of the

belt, on the sides of the seat, or you may fold

your arms across your chest, whichever is more

comfortable.

FINISH

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ꢂꢃ

Leg Exercises

Standing Leg Kickback Hip extension and knee extension

Muscles worked: This exercise strengthens

and develops the muscles of your buttocks area

(gluteus maximus). Remember, there is no such

thing as “spot reduction.” Do not do this exercise

because you believe it will remove fat from

this area — do it to strengthen and build these

muscles.

Motion:

• Extend your entire leg backward, straightening

the knee.

• Slowly move your leg backward as far as you

can, without allowing ANY movement to occur at

your waist.

• Then slowly return to the starting position.

Pulley position: Narrow.

Key points:

• Do not allow your waist, lower back or supportive

hip to move.

• Keep your abs tight throughout the entire

exercise.

Starting position:

• Remove the bench.

• Facing the Power Rods , stand on the platform to

one side of the rail.

START

• Secure the cuff around the foot farthest from the

rail. Bend this leg to approximately 90 degrees.

• Bend over 30-45 degrees from your hips (not your

waist) and very slightly bend the knee of your

support leg.

• Keep your spine in good posture, with your chest

lifted, abs tight and maintain a very slight arch in

your lower back.

FINISH

Kneeling Leg Kickback Hip extension and knee extension

Muscles worked: This exercise strengthens

and develops the muscles of your buttocks area

(gluteus maximus). Remember, there is no such

thing as “spot reduction.” Do not do this exercise

because you believe it will remove fat from

this area — do it to strengthen and build these

muscles.

• Bend the hip and knee while maintaining tension

from the cable.

Motion:

• Extend your entire leg backward, straightening

the knee.

• Slowly move your leg backward as far as you

can, without allowing ANY movement to occur at

your waist.

Pulley position: Narrow.

• Then slowly return to the starting position.

Starting position:

• Face the Power Rods , standing along side the

bench.

Key points:

START

• Do not allow your waist, lower back or supportive

hip to move.

• Keep your abs tight throughout the entire

exercise.

• Secure the cuff around the foot farthest from the

bench.

• Kneel with closest leg on the bench, bend

forward at the hips (not the waist) and place the

hands on the bench.

The Kneeling Leg Kickback utilizes a unique cuff placement. Simply

separate the cuff from the handle, sliding the handle half way between

the cable D-ring and the cuff. Place the toes/ball of your foot between the

handle and cable D-ring, positioning the handle under the arch of the foot.

Then slip the cuff over the heel of the shoe.

FINISH

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ꢂ8

Leg Exercises

Standing Hip Abduction

Muscles worked: This exercise will not burn off fat Motion:

from your hips or outer thigh! There is no exercise

that will burn fat from a specific area. This

exercise will, however, strengthen the muscles on

the sides of your hips (gluteus medius), especially

on the standing/support side. Use light resistance

and controlled range of motion on this exercise.

You may also think of this exercise as a tool for

challenging your ability to stabilize your hip on the

supportive leg.

• Slowly move the attached leg outward to the

side away from the pulley (30-45 degrees),

keeping your hips and spine perfectly still.

• Slowly return to the starting position without

relaxing.

Key points:

• Do not use this exercise for losing fat from your

hips. It will not make your hips smaller. Use it to

develop hip strength and stability.

• Use a very small range of motion. More is not

better.

• Keep your spine straight and your hips level. Try

not to raise your hips when raising your leg to the

side.

Pulley position: Narrow.

START

Starting position:

• Remove the bench, stand with one side near the

Power Rods , and attach a handle /strap to the

ankle farthest from the machine (outside leg).

• Stand up straight, lift your chest, tighten your

abs and maintain a very slight arch in your lower

back.

• Adjust your position so that there is some

resistance in the cables.

• In the beginning, you may hold on to the Power

Rods for added stability.

FINISH

Seated Hip Adduction

Muscles worked: This exercise will not burn

off fat from your inner thighs or make them

smaller! There is no exercise that will burn fat

from a specific area. This exercise will, however,

strengthen the muscles on the insides of your

thighs (adductor muscle groups). It also works

the muscles on the outside of your hip (gluteus

medius) on the side that you are standing on. Use

very light resistance and small range of motion on

this exercise. Think of this exercise as a tool for

challenging your ability to stabilize your hip and

stand on one leg.

Motion:

• Keeping your hips and spine perfectly still, slowly

move your attached leg toward the center/

midline, away from the pulley.

• Slowly control the leg back toward the pulley,

returning to the starting position.

Key points:

• Do not use this exercise for losing fat from your

thighs. It will not make your thighs smaller. Use it

to develop hip strength and stability.

• Keep your hips and spine perfectly still.

START

Pulley position: Wide.

Starting position:

• Sit one side near the Power Rods , and attach a

handle/strap just above the calf (below the knee)

on the leg nearest the pulley.

• Adjust your position away from the machine so

that tension is created.

• Bend the leg farthest from the machine and place

the foot flat on the platform. Straighten your

exercising leg and hold it just off the ground.

• Sit straight, lift your chest, tighten your abs and

maintain a very slight arch in your lower back.

FINISH

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ꢂꢄ

Leg Exercises

Seated Hip Abduction

Muscles worked: This exercise will not burn

off fat from your outer thighs or make them

smaller! There is no exercise that will burn fat

from a specific area. This exercise will, however,

strengthen the muscles on the sides of your hips,

which in the seated (hip flexed) position includes

the piriformis and gluteus maximus.

Motion:

• Slowly move the attached leg outward away

from the pulley, keeping your hips and spine

perfectly still.

• Slowly control the leg back toward the pulley,

returning to the starting position.

Key points:

Pulley position: Wide.

• Do not use this exercise for losing fat from your

thighs. It will not make your thighs smaller. Use it

to develop hip strength and stability.

Starting position:

• Sit with one side near the Power Rods , and

• Keep your spine straight and your hips level.

START

attach a handle/strap to the ankle farthest from

the machine.

• Adjust your position away from the machine so

that tension is created.

• Sit straight, lift your chest, tighten your abs and

maintain a very slight arch in your lower back.

FINISH

Ankle Inversion

Muscles worked: This exercise strengthens

and develops the muscles on the inside of your

lower legs (tibialis anterior and posterior). These

muscles are essential for standing balance,

support/alignment of the knee, and lateral agility

of the ankle.

Motion:

• Keeping your leg stationary, slowly rotate your

foot away from the Power Rods .

• Slowly return to the starting position without

relaxing.

Key points:

Pulley position: Narrow.

• Movement should occur only at the ankle, keep

the rest of your body motionless.

• You should feel tension in the inside of your calf

throughout the entire motion.

Starting position:

• Sit on the bench with one side of your body

facing the Power Rods .

START

• Attach the handle around the ball of the foot

closest to the pulley.

• Straighten the attached leg and sit up straight.

• Allow the foot to rotate toward the Power Rods ,

keeping tension in the cables.

Both the Ankle Inversion and Ankle Eversion exercises will be

easier if you utilize this unique cuff placement. Simply separate the

cuff from the handle, sliding the handle half way between the cable

D-ring and the cuff. Fold the cuff in half and place the foot through

with the cuff and D-ring on the inside of the foot for eversion and

outside of the foot for inversion.

FINISH

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Leg Exercises

Ankle Eversion

Muscles worked: This exercise strengthens and

develops the muscles on the outside of your lower

legs (peroneals). These muscles are essential for

standing balance and lateral agility of the ankle.

Motion:

• Keeping your leg stationary, slowly rotate your

foot outward, away from the Power Rods .

• Slowly return to the starting position without

relaxing.

Pulley position: Narrow.

Key points:

Starting position:

• Sit on the bench with one side of your body

facing toward the Power Rods .

• Attach the handle around the ball of the foot

farthest from the pulley.

• The only movement that occurs is at the ankle,

keep the rest of your body/leg motionless.

• You should feel tension in the outside of your calf

throughout the entire motion.

START

• Straighten the attached leg and sit up straight.

• Allow the foot to rotate inward toward the Power

Rods .

FINISH

Deadlift

Muscles worked: This exercise is very similar

to the squat and is also considered a total body

exercise. It involves the glutes, adductors,

hamstrings and quads – which are primary movers

– and the spinal erectors and trapezius, – which

are key to stabilization.

Motion:

• 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.

• Lower to approximately 90 degrees at the knees

(unless otherwise determined).

• Grasp the bar with an overhand grip and slowly

stand erect maintaining the alignment as

indicated.

Pulley position: Low pulley

Starting position:

• Remove the back support and straddle the rail.

• Use the bar harness to adjust strap length

allowing tension at the appropriate depth. This

will require experimentation. Increase depth

slowly according to your ability, knee conditions,

etc. Most orthopedists recommend that healthy

knees not go any lower than a 90 degree angle

(between the thigh and calf) when using extra

resistance. Many people go lower for their goals,

but this dramatically increases the risk to the

knee cartilage and increases the probability of

degenerative/arthritic changes. To go lower than

the harness allows, connect the cable snap hook

directly to the D-ring of the bar.

• Keep the pressure through the middle of the

arches/feet, not through the toes or heels.

• Slowly lower to the predetermined range,

maintaining tension from the cable.

START

Key points:

• Keep knees pointed the same direction as the

toes.

• Keep the head/neck in line with the trunk.

• Pay close attention to all alignment and

stabilization issues on every part of each and

every repetition!

• Never attempt to exercise with more resistance

than you are physically able to handle.

• Position your feet in line with the cable/pulley.

• Place your feet shoulder width or wider and point

your toes outward slightly. Direct the thighs to

the same outward angle as the feet.

FINISH

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Leg Exercises

Stiff-Leg Deadlift Hip extension

Muscles worked: This exercise emphasizes

and develops the hamstrings and glutes, while

requiring the spinal erectors to stabilize.

Motion:

• Maintaining your knee position, slowly bend

forward at the hips by moving your butt

backwards. It is critical that you keep the “chest

out/up” and do not allow it to “cave in,” an

indicator that your back is rounding.

• Stop as your hamstrings begin to get taut and

before your back begins to round.

• Concentrate on tensing the hamstrings to pull

you back up to the starting position.

Pulley position: Low pulley

Starting position:

• Remove the bench and stand on the platform

facing the Power Rods .

• Grasp the bar with an overhand grip

approximately shoulder width.

• The bar harness may have to be adjusted to

insure that there is enough movement in the

cable to complete the range of motion.

• Do not lock your knees. Position them either

nearly straight or very slightly bent.

• Lift your chest, tighten your abdominals and

maintain a very slight arch in your lower back.

Key points:

START

• Your torso should move from vertical angling

forward — toward horizontal —-without

rounding, slouching or otherwise losing “flat”

postural alignment.

• Keep knees slightly bent.

• Move only as far as you can go correctly!

• Never attempt to exercise with more resistance

than you are physically able to handle.

FINISH

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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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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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6ꢂ

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 light-headedness, dizziness, or shortness of breath while

exercising, stop the movement and consult a physician.

Make sure you read your Bowflex Owner’s Manual

BEFORE attempting a workout.

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

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

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

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

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

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

professional.

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Measurements

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

results, there are several steps you need to take. It is important

that you accurately perform each task, then at the end of the

six-week program, repeat the process in the same manner.

Women Measure:

Suprailium, triceps, and thigh.

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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6ꢃ

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

Stand relaxed. Pick up a diagonal

skinfold over the right pectoralis

muscle, midway between the armpit

and the nipple.

skinfold on the right side of the navel.

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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 do.

3) Have the person taking the photograph move away

from you until he can see your entire body in the

viewfinder.

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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6ꢄ

Determining Your Body Fat

To UseThe 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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ꢃ0

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.

EnterYour 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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ꢃ1

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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ꢃ2

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 ꢁꢂ 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 ꢀ0 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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ꢃꢀ

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

AvoidToo 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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ꢃꢁ

Superhydrate Your System

Drinking plenty of water is essential to the success of this

program. Drinking the recommended amount of water can

seem like a challenge at first. Stick with it. Carry a large

sports bottle or similar item with you throughout the day.

After several weeks, you will find that you actually thirst

for more and more water, and the amounts recommended

are easily reached.

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.

Note: Although it is doubtful that you could ever drink

too much water, a few ailments can be negatively affected

by large amounts of fluid. For example, anyone with a

kidney disorder, or anyone who takes diuretics, should

consult a physician before going on the recommended

water-drinking schedule. If you have any doubts about the

recommendations, play it safe and check with your doctor.

Superhydration aids fat loss in a number of ways. First,

the kidneys are unable to function without adequate

water. When they do not work to capacity some of their

load is dumped onto the liver.

This diverts the liver from its primary function, which is

to metabolize stored fat into usable energy. Because it’s

performing the chores of the water-depleted kidneys, the

liver metabolizes less fat.

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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ꢃꢂ

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 ꢀ & ꢁ:

Men 1400 calories per day.

Women 1100 calories per day.

Week ꢂ & 6:

Men 1300 calories per day.

Women 1000 calories per day.

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ꢃ6

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)

1/2 C. beets, canned (35)

1/2 C. skim milk (45)

Choice of bagel, cereal or shake.

Bagel

1 plain bagel, Sarah Lee (frozen) (210)

3/4 oz. light cream cheese (45)

1/2 C. orange juice, fresh or frozen (55)

Any beverage without calories, caffeine, or

sodium, such as decaffeinated coffee or tea.

Noncaloric beverage

Men add:

2 slices whole wheat bread (140)

1 t. Promise Ultra Vegetable Oil Spread (12)

1/2 C. skim milk (45)

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

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

1.5 oz. (42 grams) serving equals

approximately 165 calories.

Choice of one: Kellogg’s Low Fat Granola

(without raisins), General Mills Honey Nut

Clusters, General Mills Basic 4

1/2 C. skim milk (45)

3/4 C. orange juice (82)

Noncaloric beverage

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.

• Macaroni and Cheese, Weight Watchers

(260)

Shake (choice of one shake)

Place ingredients in blender. Blend until

smooth.

1/2 C. skim milk (45)

Noncaloric beverage

Banana-Orange Shake

1 large banana (8 3/4 inches long) (100)

1/2 C. orange juice (55)

• Broccoli & Cheddar Cheese Sauce over

Baked Potato, Lean Cuisine Lunch Express

(250)

1/2 C. skim milk (45)

Choose calories from:

1/2 C. skim milk (45)

Noncaloric beverage

• Grilled Turkey Breast, Healthy Choice (260)

1/2 C. skim milk (45)

Noncaloric beverage

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)

Late-Night Snack

Choice of tuna salad dinner, steak dinner

or frozen microwave dinner.

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

Choose calories from afternoon snack

selections plus the following:

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

2 C. light, microwave popcorn (100)

2 T. sweet pickle relish (40)

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

added (30)

Noncaloric beverage

Men add:

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

2 slices whole wheat bread (140)

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

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The Eating Plan - Metric Measurements^*

ꢃꢃ

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)

120 ml skim milk (45)

Noncaloric beverage

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)

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)

Dinner

120 ml skim milk (45)

Men–500 calories, Women–300 calories

5 ml Carnation Malted Milk powder (20)

2 ice cubes (optional)

Choice of tuna salad dinner, steak dinner

or frozen microwave dinner.

Late-Night Snack

Tuna Salad Dinner

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.

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)

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)

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

Choose calories from afternoon snack

selections plus the following:

120 ml low-fat frozen yogurt (100)

240 ml light, microwave popcorn (100)

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

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ꢃ8

Shopping List

Quantities needed for listed items will depend on your

specific selections. Review your choices and adjust the

shopping list accordingly. It may be helpful for you to

photocopy this list each week before doing your shopping.

Meat, Poultry, Fish and Entrees

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

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

Canned soup:

Staples

Healthy Choice Hearty Chicken, Campbell’s Healthy

Request Hearty Vegetable Beef.

Orange juice, skim milk, whole-wheat bread, Promise

Ultra Vegetable Oil Spread, Italian fat-free dressing, Dijon

mustard, safflower oil, noncaloric beverages

(tea, decaffeinated coffee, diet soft drinks, water).

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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ꢃꢄ

Q & A

Q. I often get headaches when I eat only 1000

you dislike the taste of your tap water, then drink your

calories a day. What should I do?

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. 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, blood

escapes and a bruise occurs. Estrogen is broken down

in the liver, and so is fat. When you are dieting, your

liver breaks down the fat, leaving a lot more estrogen in

the bloodstream.

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.

Q. I tend to get a headache when I drink cold

water. Can I drink water without it being

chilled?

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.

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. 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?

Q. Is it possible to drink too much water?

A. Certainly. To do so, however, you’d probably have

to drink four or five times as much per day as I’m

recommending. There are a few ailments that can be

negatively affected by large amounts of fluid. If you

feel you have a problem, check with your doctor before

starting the program.

A. You are worrying about large muscles unnecessarily.

Building large muscles requires two conditions. First,

the individual must have long muscles and short

tendons. Second, an abundance of testosterone must

be present in the blood stream. Women almost never

have either of these conditions.

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

Under no circumstances could 99.99 percent of

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Q & A

American women develop excessively large muscles.

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.

Progressive resistance exercise such as Bowflex® will

make your muscles larger – but not excessively large

– and larger muscles will make your body firmer and

more shapely.

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.

Q. Why is it so important I perform the

Bowflex® exercises with a 4-second count on

the lifting and lowering?

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

4-second lowering involves more muscle fibers more

thoroughly than faster speeds of movement. The more

completely each involved muscle fiber works simply

means you’ll get better muscle-building results.

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

people are more motivated and make better progress if

they go through the program with a friend. In selecting

a training partner, here are several things to keep in

mind:

Q. What happens after six weeks? How do I

continue the program if I need to lose more

weight?

• Your partner should be similar to you in age and condition.

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 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.

• Your partner should be someone with whom you’ll share a

spirit of cooperation, not competition.

• Your partner should not be your spouse, brother,

sister, or other family member. You do not want normal

interpersonal problems to interfere with the training.

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.

Q. Why won’t you allow me to do aerobic

dancing on my off-days to speed up the loss

of body fat?

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.

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

leg extension, then keep it on 100 pounds and do not go

lose. What do I do to maintain my new body

weight?

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.

There are two primary differences between maintenance

and strength-building routines. First, for maintenance,

you do not have to increase the resistance each week

or so. If you can do 100 pounds for 12 repetitions on the

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

Sets

Reps

10, 9

Bench Press

Resistance

Sets

120, 130

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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8ꢀ

Muscle Chart

Sternocleidomastoid

Pectoralis Major

Anterior Deltoid

Medial Deltoid

Biceps

Trapezious

Posterior Deltoid

Serratus Anterior

Rectus Abdominus

Infraspinatus

Teres Major

Triceps

Brachialis

Flexor Digitorum

Superficials

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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This manual is written and designed

by industry professionals. If you

have any questions regarding your

™

Bowflex® Ultimate home gym or

any instructions found in this manual,

please call 1-800-605-3369 for

assistance.

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

51370 Rev AA (2004)

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™

The Bowflex Ultimate

Home Gym

Assembly Instructions

51370 Rev AA (2004)

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™

Bowflex Ultimate Parts Reference Guide

LatTower Assembly

(if so equipped)

Bent Lat Bar

Pulley

Rod Cap

Special features unique to

™

the Bowflex Ultimate are

the special cable storage

areas. When the lat cables

are not in use they can be

conveniently tucked into the

lat tower assembly as shown

to the top left. In addition, the

leg extension cables can be

clipped into the special clip

assembly located under the

bench as shown in the picture

to the left.

Power Rods

Rod Hook

Bench

Leg Extension

Rollers

Rod Box

Leg Extension Assembly

(if so equipped)

Cable

Leg Extension

Seat

Adjustable

Pulley

System

Pulley

Snap

Hook Ring

Hand Grip/

Ankle Cuff

Squat

Platform

Squat

Pulley

Squat Bar

Foot Rest

Seat Rail

Leg Extension

Pulley

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A-1

Before You Start

• 7/16” combination wrench

Basic Assembly Principles

• 9/16” combination wrench

• An adjustable wrench

• A socket wrench set

• Phillips screw driver

• Flat blade screw driver

• Rubber mallet

Here are a few basic assembly tips that can make your

™

assembly of the Bowflex Ultimate quick and easy.

By using these principles, you can simplify the process

and save yourself some extra time and effort.

1. When you are using a ratchet to tighten a locknut on a

bolt, use a close-ended combination wrench to grip the

locknut. This will ensure that the locknut is fastened

securely.

• Utility Knife / Scissors

Before You Assemble

2. When you are having trouble placing a bolt between

two separate pieces, you can get the bolt holes to line

up by gently lifting one of the pieces. You can also lift

gently and look between the pieces for additional help

guiding the bolt through the holes.

Select where you are going to locate your Bowflex

™

Ultimate home gym carefully. The best place for the

machine is on a hard, level surface. Assemble your

™

Bowflex Ultimate home gym in the location where you

intend to use it, as it does not go throught doors easily

once fully assembled. Allow a workout are of at least 7'

3. You can make the assembly process go faster by

gathering the pieces you need for each step prior to

starting the step.

x 9' (2.1 m x 2.7 m) of free space for safe operation of the

™

Bowflex Ultimate home gym.

4. As a general rule, and for all bolts and locknuts on

Finished Photos

™

your Bowflex Ultimate , turning toward the right

will tighten, turning toward the left will loosen. An

easy way to remember this is by remembering the

expression, “Lefty loosey, righty tighty.”

We’ve included a photograph at the end of each step

representing the end result of that step in the assembly

™

of your Bowflex Ultimate . If you

have any doubt after finishing a

step, refer to these photos to see the

accuracy of your assembly process.

ToolsYou Will Need

You will need the following tools to complete the

™

assembly of your Bowflex Ultimate . If you don’t have

these tools, you can find them at any hardware or

department store for a reasonable price.

This is an example of what

the photos at the finish of

each step look like.

Table of Contents

Before You Start. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1

Parts and Hardware List. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

™

Assembling your Bowflex Ultimate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ꢁ

™

Assembling your Bowflex Ultimate Lat Attachment . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1ꢁ

™

Assembling your Bowflex Ultimate Leg Attachment. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16

™

Assembling your Bowflex Ultimate T-Bar . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1ꢄ

Adding extra Power Rods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20

™

Bowflex Ultimate Warranty Information . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21

™

Bowflex Ultimate 6-Week Satisfaction Guarantee . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2ꢁ

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™

Bowflex Ultimate Parts List

Item #:

Qty.:

Item #:

Qty.:

Item #:

Qty.:

Item #:

Qty.:

Item #:

Qty.:

Item #:

Qty.:

Descr: Lower

LatTower

Descr: Left

Main

Descr: Right

Main

Descr: Squat Frame

Descr: Squat

Platform

Descr: Adjustable

Pulley

System

Frame

Assembly

Item #:

Qty.:

Item #:

Qty.:

Item #:

Qty.:

Item #: 10

Qty.:

Descr: Seat Rail

Item #: 11

Item #: 13

Qty.:

Descr: Adjustable

Pulley System

Bolt Spacer

Descr: Adjustable

Pulley System

Lock Knob

Descr: Pulley

Assembly

Descr: Foot Rest

Descr: Bench Leg

Assembly

Item #: 14

Item #: 21

Item #: 22

Item #: 23

Qty.:

Item #: 24

Item #: 25

Qty.:

Descr: Seat

Descr: Incline Bench

Descr: Rod Box

Descr:

Bench

Rest

Rest Back

w/ Rods

Frame

Item #: 26

Qty.:

Item #: 27

Item #: 32

Item #: 33

Item #: 35

Item #: 36

Qty.:

Descr: Squat Strap

Qty.:

Descr: Bench Rest

Descr: Rod

Descr: Squat

Descr: Snap Hook

Descr: 48” Bar

Bracket

Cable

Length: 43”

Cable

Length: 35”

Item #: 37

Item #: 38

Qty.:

Item #: 39

Qty.:

Item #: 58

Qty.:

Descr: Rail End Cap

Item #: 59

Qty.:

Item #: 73

Qty.:

Descr: Large

Threaded

Knob

Descr: Hand Grip/

Descr: T-Bar

w/Strap

Descr: Leg Press

Belt

Descr: Rear Leg Bolt

Ankle Cuff

Keeper

Item #: 74

Item #: 76

Note: Specifications subject to change without notice.

Qty.:

Descr: Leg Press

Bolt Keeper

Descr: Lower Lat

Crown

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A-ꢀ

Bowflex Ultimate Hardware List

Note: Drawings are actual size.

Item #: 45

Qty.:

Descr: #10X 1”

Item #: 49

Qty.:

Item #: 48

Qty.:

Item #: 44

Qty.:

Item #: 46

Qty.:

Self Drilling

Screw

Descr: 3/8”X 2-1/2”

Descr: 3/8”X 2”

Bolt

Descr: #10X 3/4”

SelfTapping

Screw

Bolt

Descr: 3/8”X 3/4”

Bolt

Item #: 53

Qty.:

Item #: 52

Qty.:

Item #: 51

Qty.:

Descr: 3/8”X 5”

Descr: 3/8”X 4-3/4”

Bolt

Descr: 3/8”X 3”

Bolt

Item #: 54

Qty.: 30

Descr: 3/8”Washer

Item #: 55

Qty.:

Descr: 1/4”

Washer

Item #: 75

Qty.:

Item #: 57

Qty.: 13

Descr: 3/8”

Descr: 3/8”X 3/4”

Square Head

Bolt

Nylon Lock

Nut

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™

Assembling Your Bowflex Ultimate

Step 1: LOWER MAIN FRAME ASSEMBLY

Locate the following for this step:

• Lower lat tower (Item #1)

• Left main frame (Item #2)

• Right main frame (Item #3)

•Two (2) 3/8”X3” bolts (Item #51)

• Four (4) 3/8” washers (Item #54)

•Two (2) 3/8” nylon lock nuts (Item #57)

Place the left main frame (Item #2) into the

saddle bracket of the lower lat tower (Item

#1) as shown in Figure A.

Insert a 3/8”X3” bolt (Item #51) with a

washer on it through the appropriate holes,

place a 3/8” washer (Item #54) and then a

3/8” nylon lock nut (Item #57) on the bolt,

hand tighten at this time.

Unit appears like

this following this

assembly step

Figure A

Place the mating right hand side of the main

frame (Item #3) next to the left side of the

frame in the lower lat tower saddle bracket

(Item #1) and repeat step above.

Components for this step

are in Box 2 & Box 4

Note: Hand tighten all bolts at this stage.

Step 2: ADJUSTABLE PULLEY SYSTEM

Locate the following for this step:

• Adjustable Pulley System (Item #6)

•Two (2) Adjustable Pulley System bolt spacers

(Item #7, twist tied to Adjustable Pulley System)

•Two (2) 3/8”X2-1/2” bolts (Item #49)

•Two (2) 3/8”X3/4” bolts (Item #46)

• Four (4) 3/8” washers (Item #54)

•Two (2) Adjustable Pulley System lock knobs (Item #8)

Remove twist ties from bolt spacers and slide Adjustable

Pulley System (Item #6) into main frame uprights as

shown in Figure B.

Note:The side with two large holes faces away from the machine.

Insert both 3/8”X2-1/2” bolts (Item #49) with 3/8” washers

(Item #54) into chest slide spacers and hand tighten into the back

of lower lat tower (Item #1) (NOTE: DO NOT OVERTIGHTEN)

Note: Inserting the top bolt first will help you align the parts.

Unit appears like this

following this assembly step

Figure B

Hand tighten the 3/8”X3/4” bolts (Item #46) with 3/8” washers

(Item #54) into the uprights of the main frame (Items #2&3).

Components

for this step

are in Box 4

Make sure all the holes are properly aligned and screw the two

spring-loaded locking knob assemblies (Item #8) into the back side

of the Adjustable Pulley System as shown in figure B.Tighten the

locking knobs to the Adjustable Pulley System with an adjustable wrench.

Note: Do not unwrap the two pulley assemblies that are attached

to the Adjustable Pulley System at this time.

• Securely tighten all bolts that have been placed on the unit up to this stage.

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A-ꢂ

Assembling Your Bowflex Ultimate

Step 3: SQUAT PLATFORM & FRAME

ASSEMBLY

Locate the following parts for this step:

• Large plastic squat platform (Item #5)

• Squat frame (Item #4)

• Four (4) 3/8”X4-3/4” bolts (Item #52)

• Six (6) 3/8” washers (Item #54)

•Two 3/8” lock nuts (Item #57)

Align the holes in the main frame (Items #2&3)

and the squat frame (Item #4) and insert the

four bolts with washers on them into the four

holes as shown in Figure C. Do not tighten

at this time.

Figure C

Slide the squat platform onto the frame assembly

by aligning the notches on the sides with the

bolts on the frame assembly. Make

sure the platform goes behind the washers.

Place washers and nuts on the inside of the

two forward bolts. Apply downward pressure

to the platform by kneeling on it and tighten

all the bolts.

Unit appears like

this following this

assembly step

Note:The two rear bolts do not require the

use of a washer or lock nut on the inside of

the assembly.

Components for this step

are in Box 2 and Box 4

Step 4: BOLT KEEPER INSERTION

Locate the following parts for this step:

• Seat rail (Item #10)

• Eight (8) 3/8” X 3/4” Square Head Bolts (Item #75)

• Two (2) Rear Leg Bolt Keepers (Item #73)

• Two (2) Leg Press Bolt Keepers (Item #74)

Take two 3/8” x 3/4” bolts (Item #75) and place them

through holes in a Rear Leg Bolt Keeper (Item #73).

Take that assembly and slide it into a Seat Rail (Item

#10) channel, starting on the end closest to the warning

label, as shown in Figure D. Repeat for the other Rear

Leg Bolt Keeper.

Figure D

Go to the other end of the Seat Rail.Take two bolts (Item

#75) and place them through holes in a Leg Press Bolt

Keeper (Item #74). With the bolt-end of the bolt keeper

pointed toward the seat rail, slide that assembly into a

channel as shown in Figure D1.You may need to remove

the twist tie holding the rail spacer blocks in place to slide

the bolt keepers into the rail.

Figure D1

Components for this step

are in Box 3 and Box 4

Note: Please use caution when inserting bolt keepers. Edges

may be sharp.

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™

Assembling Your Bowflex Ultimate

Step 5: REAR LEG

Locate the following parts for this step:

• Bench leg (Item #13)

• Seat rail (Item #10)

• Four (4) 3/8” nylon lock nuts (Item #57)

• Four (4) 3/8” washers (Item #54)

Find the four bolts in the channels on the bottom of the

seat rail assembly closest to the warning sticker. Place the

rear leg mounting bracket (Item #13) over the four bolts.

Make sure the edge of the bracket is ½” to 1” from the end

of the rail. Place four (4) 3/8” washers (Item #54) and four

(4) 3/8” nylon lock nuts (Item #57) on the bolts as shown

in figure E and tighten.

Figure E

Components for this

step are in Box 4

Unit appears like

this following this

assembly step

Step 6: FOOT REST

Locate the following parts for this step:

• Leg press assembly (Item #11)

• Seat rail (Item #10)

• Four (4) 3/8” nylon lock nuts (Item #57)

• Four (4) 3/8” washers (Item #54)

Figure F

Find the four bolts in the channels on the bottom

of the seat rail assembly that are closest to the

threaded hole. Place the leg press assembly

(Item #11) on the four bolts. Place four (4) 3/8”

washers (Item #54) and four (4) 3/8” nylon lock

nuts (Item #57) on the bolts as shown in Figure

F. Make sure the ends of the bolt keepers holding

the leg press bolts in place are flush with the

end of the seat rail.This will determine the final

alignment of the leg press assembly.

Unit appears

like this

following this

assembly step

Components for this

step are in Box 4

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A-ꢃ

™

Assembling Your Bowflex Ultimate

Step 7: SEAT RAIL INSTALLATION

The following parts are required for this

step:

• Seat Rail (Item #10)

• One (1) 3/8”X5” bolt (Item #53)

•Two (2) 3/8” washers (Item #54)

• One (1) 3/8” nylon lock nut (Item #57)

• Large Knob (Item #37)

Figure G

If you have not already done so, remove

the twist-tie that holds the rail spacer

blocks and tube in place on the side of

the seat rail.

Slide the seat rail, right side up, into the

main frame and rest it on the cross bar as

shown in Figure G.

Slide the 3/8”X5” bolt (Item #53) with a

washer through main frame and seat rail

as shown in Figure G. Place 3/8” washer

(Item #54) and 3/8” nylon lock nut

(Item #57) on bolt and tighten.

Unit appears like

this following this

assembly step

Place the large knob (Item #37) into the

hole in the top of the frame and tighten.

Step 8: SEAT INSTALLATION

Locate the following parts for this step:

• Seat Assembly

Pull out and lock the pin on the left side of the seat

assembly and slide the seat onto the rail as shown

in Figure H.

Figure H

Unit appears

like this

following this

assembly step

Components for this

step are in Box 3

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A-8

™

Assembling Your Bowflex Ultimate

Step 9: RAIL END CAP INSTALLATION

Locate the following parts for this step:

• Rail End Cap (Item #58)

•Two (2) #10X3/4” self tapping screw (Item #44)

Place the end cap (Item #58) on the end of the rail with arrow

inside end cap facing up.

Secure the end cap to the end of the rail using two (2)

#10X3/4” self tapping screws (Item #44) shown in Figure J.

Figure J

Components for this

step are in Box 4

If your unit came with a lat attachment, skip

now to lat instructions: Step 1 Page 14.

Unit appears like

this following this

assembly step

Step 10: INCLINE BENCH REST INSTALLATION

optional lat tower

Locate the following parts for this step:

• Incline bench rest (Item #21)

• Incline bench rest back (Item #22)

•Three (3) 3/8”X2” bolts (Item #48)

•Three (3) 3/8” washers (Item #54)

Components for this

step are in Box 4

•Two (2) #10X3/4” self tapping screws

(Item #44)

Match up the oval bosses on the

incline seat rest (Item #21) with the

oval cutouts in the lower lat tower

(Item #1) as shown in Figure K.

Unit appears like

this following this

assembly step

(shown with

optional lat

Place the incline bench rest back

(Item #22) on the rear of the lower

lat tower (Item #1) and match up

the three holes for the 3/8” bolts

as shown in Figure K.

tower)

Note: Make sure the textured, non-

machined side of the incline rest back

faces outward away from the machine.

Figure K

Slide the three (3) 3/8”X2” bolts (Item #48) into the three holes in the

incline bench rest back (Item #22) through the lower lat tower (Item #1)

and into the incline seat rest (Item #21) as shown in Figure K. Securely

tighten these three bolts.

Screw the two (2) #10X3/4” (Item #44) screws into the incline bench rest

back (Item #22) as shown in Figure K.

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A-ꢄ

Assembling Your Bowflex Ultimate

Step 11: ROD BOX INSTALLATION

Locate the following parts for this step:

• Rod box with Power Rods (Item #23)

• Rod box frame (Item #24)

•Three (3) #10X1” self tapping screw

(Item #45)

•Three (3) 1/4” washers (Item #55)

Slide rod box with Power Rods (Item

#23) into rod box frame (Item #24)

as shown in Figure L.

Tighten three (3) #10X1” screws (Item

#45) with three (3) 1/4” washers (Item

#55) through the slot in rod box frame

(Item #24) and into the screw bosses

in the bottom of the rod box with Power

Figure L

Unit appears like

this following this

assembly step

Rods (Item #23) as shown

in Figure L.

Components for this step

are in Box 1 & Box 4

Step 12: ROD BOX FRAME INSTALLATION

Figure M

Locate the following parts for this step:

• Rod Box with Power Rods with frame (Items #23 & 24)

•Three (3) 3/8”X3/4” bolts (Item #46)

•Three (3) 3/8” washers (Item #54)

Start two (2) 3/8”X3/4” bolts (Item #46) with 3/8” washers

(Item #54) into the lower two holes in the rear of the lower lat

tower (Item #1) as shown in Figure M.

Slide the rod box frame (Assembly #24) onto the two bolts

making sure the rod box frame is behind the washers as shown

in Figure M.

Thread the third 3/8”X3/4” bolt (Item #46) into the top hole of

the rod box frame (Item #24). Securely tighten all bolts.

CAUTION:

Unit appears like

When hooking up the Power Rods ,

this following

do not stand directly over the tops of

this assembly

the rods. Stand off to the side while

step

(shown with

optional lat

tower)

connecting and disconnecting the

Power Rods from the cables.

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™

Assembling Your Bowflex Ultimate

Step 13: LOWER LAT CROWN INSTALLATION

Locate the following parts for this step:

• Lower lat crown (Item #76)

Press Lower LatTower Crown (Item #76) into open end of

lower lat tubing to finish off. Bottom surface of lower lat

crown should be in contact with incline bench rest.

Note: if you have attached a lat tower, skip this step and

discard this piece.

Components for

this step are in

Box 4

Figure N

Step 14: BENCH REST BRACKET INSTALLATION

Locate the following parts for this step:

• Bench (Item #25)

• Bench rest bracket (Item #26)

• One (1) 1/4”X1-1/2” phillips head screws (Installed on

the bench)

•Three (3) 1/4” Washers (Installed on the bench)

•Two (2) 1/4”X 2-1/4” phillips head screws (Installed on

the bench)

Remove one (1) 1/4”X2-1/4” phillips head screw, two (2) 1/4”X

2-1/4” phillips head screws and three (3) 1/4” Washers from the

back of the bench.

Assemble the bench rest bracket (Item #26) to the back of the

bench (Item #25) using the hardware above as shown in Figure O.

Note: Double check to make sure bench is stable in the

incline position and the foot rest assembly is properly

positioned when the bench is in the flat position. in the

flat position, the bench should NOT rest on the foot rest.

Figure O

Components for

this step are in

Box 3 & Box 4

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.

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A-11

Bowflex Ultimate Lat Assembly Parts Reference Guide

Lat Assembly

The Lat Assembly is an optional attachment which, depending on the machine you ordered, may or may

not be part of your Bowflex .

Item #: 33

Qty.:

Descr: Snap Hook

Item #: 17

Qty.:

Item #: 19

Qty.:

Item #: 20

Qty.:

Descr: Strap Hook

Item #: 31

Qty.:

Descr: Lat

Item #: 34

Qty.:

Descr: 50” Bent Bar

Descr: Upper Lat

Cross Bar

Descr: Upper

Lat

Cable

w/pulleys

Tower

Length: 56.25”

Item #: 57

Qty.:

Descr: 3/8”

Item #: 40

Qty.:

Item #: 46

Qty.:

Item #: 50

Qty.:

Item #: 54

Qty.: 10

Descr: 3/8”Washer

Descr: 1/4”X 5/8”

Phillips Head

Nylon Lock

Nut

Descr: 3/8”X 3/4”

Descr: 3/8”X 2-3/4”

Machine Screw

Bolt

Specifications subject to change without notice.

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Assembling Your Bowflex Ultimate Lat Assembly

Step 1: LATTOWER ASSEMBLY

Locate the following parts for this step:

• Lat cross bar w/ pulleys (Item #17)

• Upper lat tower (Item #19)

•Two (2) 3/8”X2-3/4” bolts (Item #50)

• Four (4) 3/8” washers (Item #54)

•Two (2) 3/8” nylon lock nuts (Item #57)

• Strap hook (Item #20)

•Two (2) 1/4”X5/8” phillips head screws (Item #40)

Strap Hook

Attach the lat cross bar assembly (Item #17) to the upper lat

tower (Item #19) with two (2) 3/8”X2-3/4” bolts (Item #50),

four (4) 3/8” washers (Item #54) and two (2) 3/8” nylon lock

nuts (Item #57) as shown in Figure P.

Attach the strap hook (Item #20) to the rear of the upper

lat tower using two (2) 1/4”X5/8” phillips head screws

(Item #40) also shown in Figure P. Make sure the strap

hook loop faces downward as shown in the inset.

Figure P

Note:Take care to securely tighten the lat cross bar to

the upper lat tower.

Unit appears

like this

following this

assembly step

Components for this step are in

the Lat Attachment Box

Step 2: LATTOWER INSTALLATION

Note: It is recommended that

two people be used to accomplish

Figure Q

this step.Take care to insure the

upper lat assembly is properly

and securely attached to the

base assembly.

Locate the following parts for this step:

• Six (6) 3/8”X3/4” bolts (Item #46)

• Six (6) 3/8” washers (Item #54)

*Foam Plug

• Upper lat tower assembly (from Step 9)

Unit appears like

this following this

assembly step

Assemble the upper lat tower

assembly to the base unit using six (6)

3/8”X3/4” bolts (Item #46) and six (6)

3/8” washers (Item #54) as shown in

Figure Q.

*Remove and discard the foam plug

from the lat tower cable storage hole.

Please go to Step 10 on Page 11

to finish assembly.

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A-1ꢀ

Bowflex Ultimate Leg Assembly Parts Reference Guide

LegAssembly

The Leg Assembly is an optional attachment which, depending on the machine you ordered, may or may not be

part of your Bowflex .

Item #: 61

Qty.:

Item #: 62

Item #: 63

Qty.:

Item #: 64

Qty.:

Item #: 65

Qty.:

Item #: 66

Qty.:

Descr: Leg

Extension

Seat Assembly

Descr:

Leg Ext.

Main Frame

Descr: Leg

Extension FootTube

Descr: Leg

Extension

PivotTube

Descr: Leg

Extension Roller

Descr: Leg

Extension

ChromeTube

Item #: 67

Item #: 68

Item #: 69

Item #: 70

Qty.:

Descr: Leg Ext.

Descr: 1” Small

Descr: 3/4” End Cap

Descr: Pivot

Cable

Knob

Bushing

Length: 73.50”

Item #: 72

Qty.:

Descr: 1/4”

Item #: 57

Qty.:

Item #: 54

Nylon Lock

Nut

Item #: 51

Qty.:

Descr: 3/8”

Item #: 71

Qty.:

Nylon Lock

Nut

Qty.:

Descr: 3/8” Washer

Descr: 3/8”X 3”

Descr: 1/4”X 2-3/4”

Bolt

Item #: 55

Qty.:

Descr: 1/4”

Washer

Specifications subject to change without notice.

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Assembling Your Bowflex Ultimate Leg Assembly

Step 1: LEG EXTENSION FOOTTUBE

INSTALLATION

Locate the following parts:

• Leg extension main frame (Item #62)

• Leg extension foot tube (Item #63)

•Two (2) 3/8”X3” bolt (Item #51)

•Two (2) 3/8” nylon lock nuts (Item #57)

• Four (4) 3/8” washers (Item #54)

Figure R

Insert the leg extension foot tube (Item #63) into the

leg extension main frame (Item #62) saddle bracket,

aligning the holes in the bracket with the holes in the

foot tube, as shown in Figure R.

Insert two 3/8”X3” bolts (Item #51) with 3/8” washers

(Item #54) through the holes in both

tubes as shown in Figure R.

Install 3/8” washers (Item #54) and then 3/8”

nylon lock nuts (Item #57) onto the bolts and

securely tighten.

Unit appears like

this following this

assembly step

Components for this step are

in the Leg Extension Box

Step 2: LEG ASSEMBLY EXTENSIONTUBE

Locate the following parts

• Leg extension main frame (Item #62)

• Leg extension pivot tube (Item #64)

• 3/8”X3” bolt (Item #51)

• 3/8” nylon lock nut (Item #57)

•Two (2) 3/8” washers (Item #54)

Untwist the twist-tie that is holding the

bushings in place in the leg extension pivot

tube (Item #64).

Place the leg extension tube (Item #64) as

shown in Figure S.The tube is symmetrical

so orientation does not matter.

Insert the 3/8”X3” bolt (Item #51) with a

3/8” washer (Item #54) on it through the

leg extension main frame (Item #62) and

through the leg extension tube (Item #64)

as shown in Figure S.

Figure S

Unit appears like

this following this

assembly step

Install a 3/8” washer (Item #54) onto the bolt

and securely tighten the 3/8” nylon lock nut

(Item #57).

Components for this step are

in the Leg Extension Box

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™

A-1ꢂ

Assembling Your Bowflex Ultimate Leg Assembly

Hinges

Step 3: LEG EXTENSION SEAT INSTALLATION

Locate the following parts:

• Leg extension assembly (from previous step)

• Leg extension seat assembly (Item #61)

•Two (2) 1/4”X2-3/4” bolt (Item #71)

•Two (2) 1/4” nylon lock nuts (Item #72)

• Four (4) 1/4” washers (Item #55)

Place the leg extension seat (Item #61) on top of

the horizontal tube on the leg extension assembly

(Item #62) with the hinge brackets facing the

direction shown in FigureT.

FigureT

Insert two 1/4”X2-3/4” bolts (Item #71) with 1/4”

washers (Item #55) through the brackets on the

bottom of the leg extension seat (Item #61).

Unit appears like

this following this

assembly step

Install 1/4” washers (Item #55) onto the bolts and

securely tighten 1/4” nylon lock nuts (Item #72) on

the bolts.

Components for this step are

in the Leg Extension Box

Step 4: INSTALLINGTHE LEG EXTENSION

CHROMETUBES AND FOAM ROLLERS

Components for

this step are in Leg

Extension Box

Figure U

Locate the following parts

• Portion of leg extension attachment already

assembled

•Three (3) leg extension chrome tubes (Item #66)

• Six (6) leg extension rollers (Item #65)

• Six (6) leg extension tube end caps (Item #69)

•Two (2) 73.50” leg extension cables (Item #67)

Back out the screws that are in the end holes of the

leg extension pivot tube (Item #64) just enough to

slide the chrome tube through the holes.

Slide Chrome tubes into all three holes as shown in

Figure U.

Slide the LARGE LOOP of the leg extension cables

(Item #67) onto the lowest chrome tube, one on each

side of the leg extension pivot tube.

Slide the foam rollers (Item #65) onto the

chrome tubes (Item #66) as shown in Figure

U1.

Unit appears like

this following

this assembly

step

Push the roller end caps (Item #69) into

the ends of the chrome tubes (Item #66) as

shown in Figure U1.

Note:You may need to use a rubber

mallet to get the end caps securely into

the chrome tubes.

Figure U1

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A-16

™

Assembling Your Bowflex Ultimate Leg Assembly

Step 5: INSTALLINGTHE LEG EXTENSION ATTACHMENT

Unit appears like

this following this

assembly step

(shown with

optional lat

Place the leg extension on the end of the rail and tighten the two

small star knobs (Item #68) through the sides of the leg extension rail

bracket and into the rail as shown in Figure V. Make sure that the leg

extension does not interfere with the rear leg, and if it does interfere,

check to make sure the rear leg is mounted 1/2” to 1” from the end of

the seat rail.

tower)

Take the leg attachment cables and snap them into the cable storage

clips on the bracket under the seat rail.

BEFORE EACH USE OFTHE

EQUIPMENT, CHECK ALL

FASTENERS, SNAP HOOKS,

CABLES AND PULLEY

FUNCTIONS.TIGHTEN AND

FASTEN AS NEEDED. CHECK

PULLEYS AND CABLES FOR

WEAR AND FUNCTION.

Figure V

ASSEMBLINGYOUR Bowflex T-BAR

YourT-bar was shipped fully assembled with the metal bar

resting in the loops of the nylon strap. If, however, the bar

and the nylon strap separated during shipping, follow these

instructions for reassembly.

The nylon strap has one flat side and one side with several

twists. Lay the nylon strap on a flat surface with the flat

side down, as shown in Figure W.

Figure W

Figure X

Lift the strap by the metal rings and hold it in front of you.

Turn the strap completely over with the twisted side down.

Grab the strap in the center with the index finger of one

hand. See Figure X.

Use your index finger and thumb of your free hand to

spread the strap into two loops, as shown in FigureY

Using your free hand, slide the bar through the loops.

Remove your fingers from the loop.The strap should wrap

around the bar evenly and slide loosely and freely around

the bar. See figure Z.

FigureY

Figure Z

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™

A-1ꢃ

Expanding Your Bowflex Ultimate With Extra Power Rods

™

Expanding your Bowflex Ultimate

from ꢀ10 lb. (1ꢁ0 kg) to ꢁ10 lb. (18ꢂ kg)

Step 1: Simply slide the new rods into the

™

back of the Ultimate ’s rod pack. Make sure

the new Power Rods are secure and fully

seated into the base before using them.

Get an EXTRA PAIR

of 50 lb. (22.5 kg)

POWER RODS^®to boost

your total weight to

410 lb. (185 kg)!

POWER ROD UPGRADE

FOR ONLY $99

CALLTO ORDER: 1-800-269-3539

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Bowflex

6 WEEK SATISFACTION

GUARANTEE

We want you to know that Bowflex Home Gym is a superior product. Your satisfaction is guaranteed. If for

some reason you are not 100% satisfied with your Bowflex , please follow the instructions below in order to

return your merchandise and receive a refund of the purchase price, less shipping and handling.

1. Call our Customer Service Department at (800) 605-3369 for a Return Authorization Number. Return

authorization will be granted if:

1) You purchased your Bowflex Machine directly from Nautilus .

2) If you are calling within 6 weeks of delivery date of merchandise. Returns should be shipped to

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

2. All returned merchandise must be properly packaged in the original boxes and in good condition.

Please note:You are responsible for return shipping and any damage or loss

to merchandise which occurs during return shipment toThe Nautilus Group,

Inc. We highly recommend that you insure your shipment.

3. Please mark all boxes clearly with:

Return Authorization Number

Name

Address

Phone Number

Boxes without this information clearly marked on the outside may be refused.

4. Please make copies of your original invoice and put one in each box of merchandise. Merchandise

must be received by Nautilus within two weeks of the date you were issued your Return

Authorization Number.

Refunds may be denied or delayed if these are not completely followed.

This Bowflex Satisfaction Guarantee applies only to merchandise purchased by consumers, directly from

Nautilus . This guarantee does not apply to sales made by dealers or distributors.

Nautilus

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

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

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™

Bowflex Ultimate Warranty Registration Card

IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE

PLEASE PRINT CLEARLY – THANK YOU

Mr.

2. Mrs. 3. Ms. 4. Miss Customer ID from Invoice

Name:

Address:

Apt. #:

Zip:

City:

State:

Phone number:

E-Mail address:

Is this your primary address? Yes

Place of purchase:

Date of purchase:

Purchaser date of birth:

Gender: Male

Female

Marital status: Married

Single

Including yourself, total number of people living in your household: (Examples: 01, 02, 03 …)

Would you like to receive additional information on healthy lifestyle products? Yes

Which best describes your family income:

Under $15,000

$25,000 – $34,999

$50,000 – $74,999

$100,000 – $149,999

$15,000 – $24,999

$35,000 – $44,999

$75,000 – $99,999

Over $150,000

What other types of exercise equipment do you own?

Did you receive this item as a gift? Yes

Name of original purchaser:

Original purchaser customer ID number:

Thank you 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.

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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

™

of the Bowflex® Ultimate home gym that the

1-800-605-3369 or write to Bowflex® Ultimate

home gym 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.

™

Bowflex® Ultimate home gym is free from

• 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).

defects in materials or workmanship, with the

exceptions stated below. This warranty is not

transferable or applicable to any person other

than the original purchaser and is only applicable

for products sold and used in the United States or

Canada or Mexico. Tampering with the unit will

void the warranty.

• 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, Nautilus®

™

Bowflex® Ultimate Home Gym

will repair any Bowflex® Ultimate home gym

that proves to be defective in materials or

workmanship. In the event repair is not possible,

Nautilus® will either replace your Bowflex®

Ultimate home gym or refund your purchase

price, less shipping and handling.

• 10 years on machine

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.

™

• A Bowflex® Ultimate home gym purchased for

Please fold over and tape before mailing

Place

Stamp

Here

1ꢁ00 N.E. 1ꢀ6th Ave.

Vancouver, WA ꢄ868ꢁ

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A-21

Warranty Information

(Keep for your records)

6-Week Satisfaction Guarantee

We want you to know that the Bowflex® Ultimate home

How Long Does Warranty

Coverage Last?

™

gym is a superior product. Your satisfaction is guaranteed.

If, for any reason, you are not 100% satisfied with your

Residential: 10 Years on machine, No-Time-Limit

Warranty on Power Rods®

Commercial : This warranty is void if Bowflex® Ultimate

is used in a Commercial Environment

™

Bowflex® Ultimate home gym , please follow the

instructions below to return your merchandise and receive a

refund of the purchase price, less shipping and handling.

This warranty covers all defects in material or workmanship

™

1. Call a Nautilus® Representative at 1-800-605-3369 or

write to Bowflex® at 1400 NE 136th Ave., Vancouver,

WA 98684 for a Return Authorization Number. Return

Authorization will be granted if:

of the Bowflex® Ultimate 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® Ultimate home gym

Warranty Registration Card within 30 days of purchase and

return it to the address on the Warranty Registration Card.

™

a. You purchased your Bowflex® Ultimate home gym

directly from Nautilus®; and

b. You are calling within 6 weeks of the delivery date of

your merchandise.

Returns should be shipped to: 1400 NE 136th Ave.,

Vancouver, WA 98684.

Warranty Does Not Cover

• A Bowflex® Ultimate home gym purchased for

™

commercial or institutional use.

• Damage due to use by persons who weigh more than 300

pounds (136 kg).

2. All returned merchandise must be properly packaged in

the original boxes and in good condition.

• 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.).

NOTE: You are responsible for return

shipping and for any damage or loss to

merchandise that occurs during return

shipment. We highly recommend that

you insure your shipment.

• Damage due to normal wear and tear.

3. Please mark all boxes clearly with:

What Nautilus® Will Do

n Return Authorization Number n Your Name

n Your Address n Your Phone Number

Boxes without this information clearly marked on the

outside may be refused.

During your Warranty Coverage Period, Nautilus® will

™

repair any Bowflex® Ultimate home gym that proves to be

defective in materials or workmanship. In the event repair is

not possible, Nautilus® will either replace your Bowflex®

™

Ultimate home gym or refund your purchase price, less

4. Please make copies of your original invoice and put one

in each box of merchandise. Your shipment must be

received within two weeks from the date the Nautilus®

Representative issued you your Return Authorization

Number.

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.

Refunds may be denied or delayed if these instructions are

not completely followed. Satisfaction Guarantee applies

only to merchandise purchased by consumers directly from

Nautilus®, and does not apply to sales made by dealers or

distributors.

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.

What Does This Warranty Cover?

Nautilus® warrants to the original purchaser of the

™

Bowflex® Ultimate home gym that the Bowflex®

™

Ultimate home gym is free from defects in materials and

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

company’s expense.

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.

How State Law Applies

This warranty gives you specific legal rights, and you may

also have other rights, which vary from state to state.

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This manual is written and designed

by industry professionals. If you

have any questions regarding your

™

Bowflex® Ultimate home gym or

any instructions found in this manual,

please call 1-800-605-3369 for

assistance.

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

51370 Rev AA (2004)

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