Bowflex Home Gym Blaze User Manual

™

The Bowflex Blaze

Home Gym

Owner’s Manual

and Fitness Guide

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PN 001-6902 Rev B (8/2006)

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Table of Contents

Safety Requirements

Safety Warning Labels

Get to Know Your Machine

How to Use Your Machine

Narrow Pulldowns with Handgrips

Lying Lat Fly

Lying Narrow Lat Pulldowns

Seated Lat Rows

Stiff-Arm Pulldown

Bent Over Row

Power Rod® Resistance

Adjusting/Understanding The Resistance

Hooking Power Rod® Unit to Cables

Safety

Arm Exercises

When You Are Not Using Your Gym

Triceps Pushdown

Single Arm Pushdown

French Press

How to Use Your Machine

The Workout Bench

Removing the Bench

Flat Bench

45° Incline Bench

Leg Extension

Lying Triceps Extension

Cross Triceps Extension

Lying 45 Triceps Extension

Seated Triceps Extension

Standing Biceps Curl

Seated Biceps Curl

Lying Biceps Curl

Seated Wrist Extension

Standing Wrist Curl

Reverse Curl

Seated Wrist Curl

Standing Wrist Extension

“Rope” Pushdown

Free-Sliding Seat

Storing Your Bowflex® Blaze™ Home Gym

Maintenance and Care

How to Use Your Machine

Accessories and Equipment

Using Your Leg Press Belt and

Squat Bar Pulleys

Define Your Goals

Warm Up / Cool Down

Chest Exercises

Abdominal Exercises

Shoulder Horizontal Adduction

Bench Press

Decline Bench Press

Incline Bench Press

Decline Chest Fly

Incline Chest Fly

Resisted Punch

Reverse Crunch

Resisted Reverse Crunch

Seated (Resisted) Ab Crunch

Seated (Resisted) Oblique Ab Crunch

Trunk Rotation

Leg Exercises

Lying Cable Crossover

Leg Extension

Squat

Lying Leg Extension

Ankle Eversion

Ankle Inversion

Standing Hip Extension

Standing Hip Abduction

Seated Hip Adduction

Seated Hip Abduction

Standing Leg Kickback

Leg Press

Shoulder Exercises

Rear Deltoid Rows

Standing Lateral Shoulder Raise

Seated Shoulder Press

Front Shoulder Raise

Shoulder Extension

Shoulder Shrug

Scapular Protraction

Scapular Depression

Lying Front Shoulder Raise

Reverse Fly

Shoulder Rotator Cuff

Seated Lateral Shoulder Raise

Scapular Retraction

Prone Leg Curl

Muscle Chart

US Warranty Information

Bowflex Body Leanness Program

The Workouts

Back Exercises

Lying Lat Pulldowns

Low Back Extension

Pulldowns

Contact Information

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Product Specifications:

Product Weight

195 lbs. (88 kg)

Product Dimensions

Folded Footprint

90" L x 38" W x 83" H (229 cm L x 97 cm W x 211 cm H)

52" L x 38" W x 83" H (132 cm L x 97 cm W x 211 cm H)

Workout Area

100" L x 78" W (254 cm L x 198 cm W)

Over 60

Number of Exercises

Power Rod Resistance

210 lbs. (95 kg)

310 lbs. (141 kg.)

410 lbs. (186 kg.)

Power Rod Upgradability

User Weight Limit

300 lbs. (136 kg)

Regulatory Approvals:

Meets:

EN957-1 Class H

EN957-2 Class H

Meets:

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ASTM F2276-05

ASTM F2216-05

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Safety Requirements

IMPORTANT SAFETY INSTRUCTIONS

The following deﬁnition applies to the word “Warning” found throughout this manual:

Used to call attention to POTENTIAL hazards that could

��

result in personal injury or loss of life.

READ ALL INSTRUCTIONS

BEFORE USING THE MACHINE.

•

Always read and follow the Warning and

Safety labels attached to your Bowflex®

Blaze™ home gym. Do not remove these

labels. If you need replacement labels,

please call a Nautilus Representative at 1-

800-NAUTILUS (628-8458).

•

Never use dumbbells or other weight

equipment to incrementally increase the

weight resistance. Use only the Power Rod®

unit that came with your Bowflex® Blaze™

home gym.

•

Set up and use your Bowflex® Blaze™

home gym on a hard, level surface.

•

Read the owner’s manual and follow it

carefully before using the machine.

Do not wear any loose or dangling clothing

or jewelry while using the Bowflex® Blaze™

home gym. Stand clear of all moving

components.

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.

•

Before beginning any exercise program

consult your physician or health care

professional. Only he or she can determine

the exercise program that is appropriate for

your particular age and condition. If you

experience any light-headedness, dizziness,

or shortness of breath while exercising, stop

the exercise and consult your physician.

•

Never allow children to use the Bowflex®

Blaze™ home gym unsupervised. To do

so could result in injury. If children are

allowed to use the equipment, their mental

and physical development should be taken

into account. They should be controlled

and instructed on the correct use of the

equipment.

•

This machine is meant for individual

consumer use only, and is not meant for use

by institutions.

•

This equipment is under no circumstances

suitable as a children’s toy.

Maximum user weight for the Bowflex®

Blaze™ home gym is 300 pounds (136 kg).

For your safety, do not use or allow others to

use the Bowflex® Blaze™ home gym if they

weigh in excess of 300 pounds (136 kg).

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.

•

Allow a workout area of at least 8’4” L x

6’6” W(2.6 m x 2 m) of free space for safe

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Safety Requirements

operation of the Bowflex® Blaze™ home

gym.

•

When hooking up Power Rod® caps, do not

stand directly looking over the top of the

rods. Stand off to the side while attaching

rods.

•

Keep your body weight centered on the

machine, seat, or base frame platform while

exercising.

•

Never attempt to exercise with more

resistance than you are physically able to

handle.

When using the Bowflex® Blaze™ home

gym for standing leg exercises, always grasp

the Lat Tower on your machine for stability.

•

Keep cables and Power Rod® unit bound

with the rod binding strap when not in use.

Keep out of the path of the Power Rod®

unit when exercising and make certain that

observers also stand clear of the Bowflex®

Blaze™ home gym when the Power Rod®

unit is in use.

Before exercising, make sure the cable pulley

system is properly secured, properly attached,

and in perfect working condition.

•

Never move or adjust the seat while sitting on

it. Never stand on the seat.

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Safety Warning Labels

™

The following safety warnings are located on the Bowﬂex Blaze exercise machine. Please read

all safety precautions and warning information prior to using your product. Be sure to replace

any warning label if damaged, illegible, or missing. If you need replacement labels, please call a

Nautilus Representative at 1-800-NAUTILUS (628-8458).

Label 1

Label 2

Label 3

Label 5

Label 4

Home Gym

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Safety Warning Labels

The following safety warnings are located in site speciﬁc areas on the unit. Please review and

understand the safety warning labels and their locations on the unit prior to use.

If you do not have, or cannot ﬁnd, or need to replace a warning label please call 1-800-NAUTILUS

(1-800-628-8458) to obtain a new label.

Label 1: Please make sure all users read, understand, and

follow the warning labels on the home gym. See

Figure 1 for general use safety label.

Location: The warning label in Figure 1 is located on the back

of the lat tower.

Label 2: See ﬁgure 2 for “Caution” safety label.

Location: Left and right side of rod box.

Figure 2

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Safety Warning Labels

Label 3: See Figure 3 for “Caution” safety label. Avoid crush hazard

when folding the bench.

Location: Top of the seat rail bracket.

Figure 3

Label 4: See Figure 4 for “Caution” safety label. Stay clear

of the leg when folding the leg extension.

Location: Back of rear leg of leg extension.

Figure 4

Label 5: See Figure 5 for “Caution” safety label.

Location: Back of the lower lat tower, below chest bar.

Figure 5

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Get to Know Your Machine

CONGRATULATIONS on your commitment to

Bowflex® Blaze™ home gym. Also locate and read all

warning labels that are posted on the machine. It’s

important to understand how to properly perform each

exercise before you do so using Power Rod® Resistance.

improving your health and fitness! With the Bowflex®

Blaze™ home gym, you have everything you need to

exceed all of your physical fitness, strength and health

expectations!

With all of the fitness choices available today, finding the

best workout equipment for your needs can be very

confusing. Everyone at Nautilus would like to thank you

for selecting the Bowflex® Blaze™ home gym.

The Bowflex® Blaze™ home gym’s exceptional

resistance and quality is unmatched by any other single

piece of home fitness equipment available. You will not

believe the amazing results your body will get with the

Bowflex® Blaze™ home gym!

Bowflex® Blaze™ home gym is the finest home fitness

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

yourself.

Please take your time to read through the entire manual

and follow it carefully before attempting to use your

Home Gym

Lat Cable Storage

Bent Lat Bar

Upper

Lat Tower

Power Rod^®

Unit

Lat Bar Pulley

Rod Caps

Rod Hook

Leg Attachment

Workout Placard

Cable

Bench

Rod Box

Chest Bar

Pulley

Squat Bar

Squat Platform

and Pulleys

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How to Use Your Machine

Power Rod^®Resistance

Safety

Power Rod rods are made from a special

composite material. Your rods are sheathed with

a protective black rubber coating. Each rod is

marked with its weight rating on the “Rod Cap”.

When hooking the

Power Rod caps to

the cable hooks, do

not stand directly over

the tops of the rods.

Stand off to one side

when connecting and

disconnecting the

Adjusting And

Understanding

The Resistance

Power Rod unit from

the cables.

The standard

™

Bowflex Blaze

home gym comes with

210 pounds (95 kg)

of resistance (one

pair of 5 lb. (2.25 kg)

rods, two pair of 10 lb.

(4.5 kg) one pair of

30 lb. (13.5 kg) rods,

and one pair of 50 lb.

(22.5 kg) rods).

When You Are Not Using Your Bowflex®

Blaze™ Home Gym

Disconnect the cables from the Power Rod unit

™

when you are not using your Bowflex Blaze

home gym. Use the

rod binding strap

included with

your machine

to bind all the rods

together at the top.

You can also place

your cables and

grips through the

strap to keep them

out of the way.

If you upgraded to a 310 lb. (140 kg) or 410 lb.

(186 kg) capacity you will have an additional

one or two pair of 50 lb. (22.5 kg) rods,

respectively.

Hooking the Power Rod^®

Unit to the Cables

You may use one rod

or several rods in

combination, to create your

desired resistance level.

To hook multiple rods up

to one cable, bend the

closest rod toward the

cable and place the cable

hook through that rod cap.

You can then hook up the

next closest rod through

the same cable hook.

To order additional

50 lb. (22.5 kg) Power Rod® sets

please call

1-800-NAUTILUS

(1-800-628-8458)

Hooking up the closest rod

first prevents rods from

crossing over the top of one another.

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How to Use Your Machine

bind the Power Rod unit with the rod binding

strap.

The Workout Bench

Your Bowflex® Blaze™ home gym has a number

of seat and bench positions: flat bench forward,

flat bench back, 45° incline and free-sliding seat

extension.

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

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

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

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

slide the seat to one of the three locking holes on

the Seat Rail.

5) Tilt the bench toward the Power Rod unit.

6) While holding the Rear Leg with one hand,

disengage the seat Rail Pull Pin to allow the

Rear Leg to fold against the Seat Rail. (See

figure 8b on page A-7.)

Release the Seat Rail Knob to secure when finished.

Removing the Bench:

7) Secure the bench by inserting the Seat Rail

Knob into the hole in the side of the Seat Rail

Bracket.

The Bench easily attaches and releases from the

Seat. To attach the Bench, insert the half hinge

on the end of the Bench into the half hinge on

the seat. To remove the Bench, lift up on the long

portion and pull away from seat.

Maintenance and Care of Your Bowflex®

Blaze™ Home Gym

Flat Bench:

Inspect your machine for any worn

or loose components prior to use.

Tighten or replace any worn or loose

components prior to use. Pay close

attention to cables, or belts and their

connections.

The Flat bench position is used for

most exercises. You may lock the

bench into a Back (closest to Power

Rod unit) or Forward (farthest

from Power Rod unit) position to

accommodate height/reach needs.

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.”

45° Incline Bench:

Start with a flat bench, following the

above instructions to release and

move the seat and bench. Lift the

bench while sliding the seat toward

Review all warning notices. The

safety and integrity designed into

a machine can only be maintained

when the equipment is regularly

the Power Rod unit until the bench

back is resting against the Lat Tower.

Leg Extension:

examined for damage and repaired.

It is the sole responsibility of the

Refer to page A-12 of the Assembly

Manual for instructions on installing

the Leg Extension Seat.

owner to ensure that regular

maintenance is performed. Worn

or damaged components shall be

Free-Sliding Seat:

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.

Remove the Bench, pull out the Seat Rail Knob,

give it half a turn and release to place the Seat in a

“free sliding” position for Aerobic Rowing.

If you have any questions regarding your Bowflex®

Blaze™ home gym, please call our Customer

Service Department at 1-800-NAUTILUS (628-8458)

or by mail at: 16400 SE Nautilus Dr., Vancouver,

Washington, USA 98683.

Storing Your Bowflex® Blaze™ Home Gym

Folding your Bowflex® Blaze™ home gym for

storage is easy.

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

2) Remove all Power Rod resistance and then

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How to Use Your Machine

Accessories and Equipment

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

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

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

grip without inserting your hand through the cuff portion.

Most of the exercises you perform utilize this grip. The

Standard Grip also is used for Hammer Grip exercises, when

you need to hold the Hand Grip vertically for greater wrist

support.

Hand Cuff Grip: Slip your hand through the cuff portion of

the grip so that the foam pad rests on the back of your hand.

Then grasp the remainder of the grip that is sitting in your

palm. This method of gripping is great for exercises like front

shoulder raises or any exercise where your palm is facing

down.

Ankle Cuff Grip: The cuff opening can be made larger to

accommodate the ankle. Place your hand in the cuff and slide

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

sliding the grip back toward the cuff.

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

muscles.

Safety:

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

tightened.

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

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

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

bar when not in use.

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

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

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

Safety:

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

tightened.

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

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

Bracket Hooks fully engage with the Roller Tube Spacers.

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

the Rear Leg when not in use.

Accessory Basket: The Accessory Basket, which hooks onto the Chest Bar,

provides convenient storage for the Squat Bar and small

accessories.

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

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How to Use Your Machine

Workout Placard: The Workout Placard, which snaps onto the Lat Tower, displays

workout descriptions for easy reference while you’re exercising.

Additional workout cards fit easily onto this placard. Simply slide

the workout card into the grooves located on either side of the

placard.

Using Your Leg Press Belt and Squat Bar Pulleys

Leg Press Belt:

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

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

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

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

press belt around your hips.

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

left openings under the rod cables.

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

belt is taut.

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

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

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

back.

Squat Bar Pulleys: Used with Squat Harnesses and Squat Bar to perform Squat, Bent Rows and

other exercises.

Safety:

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

functioning.

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

Rod unit.

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

Pulleys.

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

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

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

to your height using adjuster buckles.

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

will not cause a hazard.

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Define Your Goals

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

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

Muscle Strength is the maximum force that you

can exert against resistance at one time. Your

muscle strength comes into play when you pick up

a heavy bag of groceries or lift a small child. It is

developed when a localized muscle is worked both

positively (concentric) and negatively (eccentric) at

a resistance—great enough so you can perform only

five to eight repetitions of the exercise before the

muscle fails. Each set of repetitions is followed by a

rest interval that typically runs three times longer

than the set. Later, between exercise sessions, the

muscle overcompensates for the stress and usually

increases in both strength and size.

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 are the result of

equal strength developed in all parts of the body. It

comes into play in your standing and sitting posture,

and in your ability to perform just about any activity

safely and effectively. An over-development of the

back will round the shoulders; weak or stretched

abdominals can cause lower back pain. You want

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 a balance of muscle strength in front and back. In

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.

addition, you need a balance of strength between

your middle, lower, and upper body.

Flexibility is the ability of a muscle or group of

muscles to move the joint through a full range

of motion. Flexibility comes into play when you

execute an overhand serve or stretch for the top

shelf in the kitchen. It is a cooperative movement of

opposite muscle groups. When a muscle contracts,

its opposite muscle group must relax for the action

to occur. Increased flexibility means an increased

range of motion, made possibly by this simultaneous

contracting and relaxing. Good flexibility is

Muscle Power is the combination of strength and

speed of the muscular contraction. This is often

misinterpreted as a) being directly associated

with certain skill or sport and/or b) meaning

that you must move fast. Load is actually a more

important factor than speed when attempting to

improve power. When training to achieve muscular

power, pick a resistance that fatigues you in the 3-

5 repetition range. When performing these reps,

it is more important to think of contracting the

muscles faster rather than attempting to move faster.

Performing sport simulation exercises usually results

in a deterioration of the motor pattern or skill. The

biomechanically sound method of improving power

in your sport is to train for power using the correct

joint movements, as described in this manual. Then

practice the skill associated with your sport, learning

to apply this newly achieved power.

important in protecting the body from injury and

can be achieved through the balanced strength

training programs that are included in this manual.

Cardiovascular Endurance is the ability of the

heart and lungs to supply oxygen and nutrients to

exercising muscles over an extended period of time.

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

bike. It is a critical component of overall fitness and

health.

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Define Your Goals

Design Your Own Program

You may want to design your own personal

program specifically geared to your goals and

lifestyle. Designing a program is easy, as long as

you follow the guidelines below.

Training variables: When designing your own

program there are several variables that, when

mixed properly, will equal the right fitness

formula for you. In order to find out the best

formula, you must experiment with several

combinations of variables.

Understand fitness and its components:

Improperly designed programs can be

dangerous. Take some time to review this

manual as well as other fitness guides.

The variables are as follows:

• Training Frequency: The number of

times you train per week. We recommend

daily activity but not daily training of the

same muscle group.

• Training Intensity: The amount of

resistance used during your repetition.

• Training Volume: The number of

repetitions and sets performed.

• Rest intervals: The time you rest between

sets and the time you rest between

workouts.

Know your current fitness level: Before you

start any fitness program you should consult

a physician who will help you determine your

current abilities.

Identify your goals: Goals are critical to

choosing and designing an exercise program

that fits and enhances your lifestyle, but so is

strategy. It’s important not to rush the process

and try to accomplish too much too soon.

That will lead to setbacks and discouragement.

Instead, set a series

Once you’ve established a base of fitness, follow

these basic principles:

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.

• Isolate muscle groups: Focus work on

specific muscle groups.

• Progressive Loading: The gradual

systematic increase of repetitions,

resistance and exercise period.

Put first things first: During each session, first

work muscle groups that need the most training.

Remember your cardiovascular component: Any

fitness program must contain a cardiovascular

fitness component to be complete. So

complement your resistance training with

aerobic exercise such

as walking, running, or bicycling.

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Define Your Goals

Working Out

Breathing

A workout begins in your mind’s eye. With con-

centration and visualization, you can approach

your workout with a positive, constructive atti-

tude. A good pre-workout mental routine is to sit

and relax so that you can focus on what you are

about to do and think about achieving your end

goal.

The most important part of breathing during

exercise is, quite simply, that you do it. Breathing

in or out during the actual performance is not

dependent upon the direction of air ﬂow relative

to exertion. It is, in fact, a mechanical process

that changes the position of your spine as your rib

cage moves. Here are some tips for breathing:

Warming Up

We recommend that you warm up by doing

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.

light stretching and performing light exercises

™

on the Bowﬂex Blaze home gym.

Cooling Down

An essential part of the exercise routine is the

cool down. Gradually reduce the level of exercise

intensity so that blood does not accumulate in

one muscle group but continues to circulate at

a decreasing rate. Remember to gradually move

yourself into a relaxed state.

2) Allow breathing to occur naturally; don’t force

it.

Warm Up / Cool Down

Aerobic Rowing—Warm Up or Cool Down

START

FINISH

Muscles Worked:

Pectoralis Major, Latissimus Dorsi,

Anterior Deltoids, Quadriceps, and

Hamstrings

Bench Position:

Removed, Free Sliding Seat

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

• Remove the Bench, and place • Initiate movement by

the Seat in the free-sliding

position.

extending your knees while

simultaneously bending your

arms and pinching your

SuccessTips

• Maintain good spinal alignment. Keep

chest lifted.

• Bend from the hip during movement,

not from the waist.

• Attach resistance, and sit

facing the Power Rod^®unit.

shoulder blades together.

• Control the return to the Start

position by slowly bending

your legs.

• Brace your feet against the

Chest Bar.

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Chest Exercises

Chest Fly—Shoulder Horizontal Adduction (elbow stablized)

START

FINISH

Muscles Worked:

Pectoralis Major and Anterior Deltoid

Bench Position:

45 incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

• Maintaining the slight bend in

your elbow, slowly bring your

arms together.

• Rotate your wrists and fore-

arms upward.

• Slowly return to the Start

position, stopping before the

upper arms/elbows move

behind the bench.

SuccessTips

• Grasp the Handgrips in both

hands.

• Maintain a 90-180 angle between your

arms and torso during the exercise.

• Open your arms into a wide

position while maintaining

a bend in your elbows. Start

with your elbows and fore-

arms below chest level, palms

forward.

• Raise your chest, pinch

shoulder blades together, and

maintain a slight, comfortable

arch in lower back.

• Keep your chest muscles tightened.

Limit and control your range of

motion.

• Keep your knees bent, feet on floor,

and your head back against the Bench.

• To improve your pectoralis involve-

ment, keep your shoulder blades

pinched together throughout the

upward and downward movements.

Bench Press—Shoulder Horizontal Adduction (and elbow extension)

START

FINISH

Muscles Worked:

Pectoralis Major, Deltoids, and Triceps

Bench Position:

45 incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

• Press your hands forward,

straightening your arms while

moving your hands together.

• Return to the Start posi-

tion, keeping your wrists at

shoulder width and in line

with the cables, stopping

before the upper arms/elbows

move behind the bench.

SuccessTips

• Grasp the Handgrips in both

hands.

• Maintain a 90 angle between your

upper arms and torso throughout the

motion.

• Keep your chest muscles tightened.

Limit and control your range of

motion.

• Keep your knees bent, feet on floor,

and your head back against the bench.

• Keep your shoulder blades pinched

together, and maintain good spinal

alignment.

• Raise your upper arms until

they are in line with your

shoulders.

• Bend your elbows until your

forearms are in line with

the cables. Keep your wrists

straight.

• Raise your chest, pinch

shoulder blades together, and

maintain a slight, comfortable

arch in lower back.

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Chest Exercises

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

START

FINISH

Muscles worked:

Pectoralis Major, Deltoids, and Triceps

Bench Position:

45 incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Action

Start

SuccessTips

• Slowly press your hands

forward, straightening your

arms while moving your hands

to the center and downward,

• Grasp the Handgrips in both

hands, cables travel beneath

your arms, forearms aligned

with cables.

• Maintain a 90 angle between your

upper arms and torso at the start of

the motion and slightly less than 90 at

the finish.

• Keep your knees bent, feet on floor,

and your head back against Bench.

• Do not let your elbows travel behind

your shoulders.

• Keep your shoulder blades pinched

together, and maintain good spinal

alignment.

at least 10 below your shoul-

• Bend your elbows back, keeping

ders. Do not lock your elbows.

your forearms at a 90 angle

• Slowly return to the starting

position, keeping your wrists

steady and your movements

slow and controlled.

from your torso. Elbows should

be 10 (5-6" or 13-15 cm) lower

than the standard Bench Press

position.

• Raise your chest, pinch shoulder

blades together, and maintain a

comfortable arch in lower back.

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

START

FINISH

Muscles worked:

Pectoralis Major, Deltoids, and Triceps

Bench Position:

45 incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Grasp the Handgrips in both

hands.

• Slowly press your hands for-

ward, straightening your arms

and moving your hands to the

center and downward at least

• Maintain a 90 angle between your

upper arms and torso at the start of

the motion and slightly less than 90 at

the finish.

• Keep your knees bent, feet on floor,

and your head back against bench.

• Do not let your elbows travel behind

your shoulders.

• Keep your shoulder blades pinched

together, and maintain good spinal

alignment.

• Cables travel above your fore-

arms. Keep your forearms in

line with the cables at all times.

10 above your shoulders.

• Slowly return to the Start

position, keeping your wrists

steady and your movements

slow and controlled.

• Bend your elbows back,

keeping your forearms at a

90 angle from your torso and

forearms 10-15 (6-8" or 13-20

cm) higher than the Bench

Press position.

• Raise your chest, pinch

shoulder blades together, and

maintain a slight arch in lower

back.

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Chest Exercises

Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)

START

FINISH

Muscles Worked:

Pectoralis Major and Anterior Deltoid

Bench Position:

45 incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Grasp the Handgrips in both

hands.

• Press your arms forward and

upward, straightening your

arms and moving your hands

together.

• Maintain a 60-90 angle between your

upper arms and torso during exercise.

• Open your arms into a wide

position while maintaining a

bend in your elbows.

• Press your forearms downward.

At full extension, your hands

should be level with your hips.

• Raise your chest, pinch

shoulder blades together, and

maintain a slight, comfortable

arch in lower back.

• Keep your chest muscles tightened.

Limit and control your range of

motion.

• Keep your knees bent, feet on floor,

and your head back against bench.

• To improve your pectoralis involve-

ment, keep your shoulder blades

pinched together throughout the

upward and downward movements.

• Return to the Start position,

slowly returning your arms in

front of you just below chest

level.

Incline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)

START

FINISH

Muscles Worked:

Pectoralis Major and Anterior Deltoid

Bench Position:

45 incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Grasp the Handgrips in both

hands.

• Press your arms forward and

upward, straightening your

arms and moving your hands

together.

• Maintain a 60-90 angle between your

upper arms and torso during exercise.

• Open your arms into a wide

position while maintaining a

bend in your elbows

• Press your forearms upward.

At full extension, your elbows

should be level with your ears.

• Raise your chest, pinch

shoulder blades together, and

maintain a slight, comfortable

arch in lower back.

• Keep your chest muscles tightened.

Limit and control your range of

motion.

• Keep your knees bent, feet on floor,

and your head back against the bench.

• To improve your pectoralis involve-

ment, keep your shoulder blades

pinched together throughout the

upward and downward movements.

• Return to the Start position,

slowly returning your arms in

front of you just below chest

level.

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Chest Exercises

Resisted Punch—Shoulder Flexion, Elbow Extension, Scapular Protraction

START

FINISH

Muscles worked:

Anterior Deltoid and Triceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Maintain an upright, erect posture as

your trunk rotates with the punch.

• Keep knees bent and feet on floor.

• Maintain good spinal alignment.

• Sit on the bench, facing away

• Using moderate speed, press

your arm forward to full

extension, allowing your

shoulder blade to move

forward at the end of the

punch.

from the Power Rod^®unit.

• Reach behind your body and

grasp the Handgrips with

an overhand grip, as shown

above.

• Slowly return to the Start

position without relaxing the

tension in your arms.

• Bend your elbows until your

hands are level with your

waist.

• You may vary this exercise

by using bilateral movement

with both arms or punching

upward or downward.

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

START

FINISH

Muscles worked:

Pectoralis Major

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Lie flat on your back with

your head toward the Power

Rod^®unit.

• Keeping your arms straight,

move your hands in an arc

upward and across your torso

toward the opposite thigh.

• Keep chest lifted throughout exercise.

• Keep knees bent, feet on floor, and

your head back against bench.

• Position yourself far enough

down the Bench to grasp the

Handgrips over your head

with your arms straight.

• Grasp the Handgrips, palms

facing up.

• Control the return to the Start

position by slowly moving your

arms back overhead, releasing

the shoulder blades and

keeping your arms straight.

• Tighten your abdominals to

stabilize your spine. Maintain

a slight, comfortable arch in

lower back.

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Shoulder Exercises

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

START

FINISH

Muscles Worked:

Rear and Middle Deltoids, Posterior

Rotator Cuff, Upper Latissimus, Teres

Major, Trapezius, and Rhomboids

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Start

Action

• Allowing your arms to bend

slowly, move your elbows out-

wards and backwards, keeping

a 70-90 angle between your

forearms and torso.

• Move until your elbows are

slightly behind your shoul-

ders, then slowly reverse back

to the Start position.

• Keep your shoulder blades

tightened throughout the

motion.

Chest Bar

• Sit on the Bench, facing the

Power Rod^®unit.

SuccessTips

• Keep your knees bent and feet on

floor.

• To work one arm at a time, place non-

working hand on the Bench to stabi-

lize.

• Keep your shoulder blades pinched

together and maintain good spinal

alignment.

• Grasp the Handgrips with

your opposite hands. Keep

your palms down and arms

straight.

• Sit up straight.

• Lift your chest, and keep your

shoulder blades together.

• Keep your forearms in line

with the cables.

Standing Lateral Shoulder Raise—Shoulder Extension (elbow stabilized)

START

FINISH

Muscles Worked:

Middle Deltoids and Upper Trapezius

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Do not swing your arms upward or

move your trunk during the motion.

• Remove the Bench, straddle

the Seat Rail, and face the

Power Rod^®unit.

• Slowly raise your arms out to

your sides at a 90 angle from

your body.

• Keep your feet on floor.

• Grasp the Handgrips, palms

facing each other.

• Align your spine, and bend

forward slightly at your hips

• Keep your forearms facing

outward throughout the

movement.

• Slowly return to the Start

position without relaxing

muscle tension.

(15-20 ).

• Let your arms hang in line

with the cables.

• Elevate your shoulders slightly

toward the back of your head,

keeping your spine aligned.

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Shoulder Exercises

Seated Shoulder Press—Shoulder Adduction (and elbow extension)

START

FINISH

Muscles worked:

Front Deltoids, Upper Trapezius, and

Triceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Keep your knees bent and feet on the

floor.

• Do not increase the arch in your lower

back as you raise your arms, but keep

your spine steady and tight.

• Keep your abdominals tight, and main-

tain good spinal alignment.

• Sit on the Bench, facing away

• Straighten your arms slowly

over your head, focusing on

moving your elbows up and

inward toward your ears.

from the Power Rod^®unit.

• Keep your chest up, abs tight,

and maintain a slight arch in

your lower back.

• Grasp the Handgrips, palms

facing out.

• Raise the Handgrips to

shoulder level, keeping your

palms facing forward.

• Slowly return to the Start

position, keeping tension in

your front shoulder muscles.

Front Shoulder Raise—Shoulder Flexion (elbow stabilized)

START

FINISH

Muscles worked:

Front and Middle Deltoids

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Keep your abdominals tight, and main-

tain good spinal alignment.

• Keep your knees bent and feet on

floor.

• Do not increase the arch in your lower

back as you raise your arms, but keep

your spine steady and tight.

• Sit on the Bench, facing away

• Keeping your arms straight,

move them forward, leading

with your forearms, until your

arms are extended in front of

you at shoulder height.

from the Power Rod^®unit.

• Keep your chest up, abs tight,

and maintain a slight arch in

your lower back.

• Grasp the Handgrips, palms

facing back and arms straight

at your sides.

• Arms may be moved alter-

nately or together.

• Slowly return to the Start

position.

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Shoulder Exercises

Shoulder Extension—(elbows stabilized)

START

FINISH

Muscles Worked:

Latissimus Dorsi, Teres Major, Rear

Deltoid, Middle Trapezius, Rhomboids,

and Triceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Start

Action

• Initiate movement by

pinching your shoulder blades

together.

• Continue the movement by

moving your hands in an arc

downward along your sides

until your hands are level with

your hips.

• With controlled movement,

slowly return to the Start

position.

Chest Bar

• Sit on the Bench, facing the

Power Rod^®unit.

• Grasp the Handgrips, palms

facing down, arms straight

and at approximately a 45

angle from your torso.

• Tighten your trunk muscles

to stabilize your spine while

maintaining a slight arch in

your lower back.

SuccessTips

• Keep your knees bent and feet flat on

the floor.

• Keep your lats tightened throughout

the motion.

• Keep your abdominals tight, and main-

tain good spinal alignment.

• Release your shoulder blades at the

end of each rep, and initiate new rep

by retracting your shoulder blades.

Shoulder Shrug—Scapular Elevation

START

FINISH

Muscles Worked:

Upper Trapezius

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Keep your abdominals tight, and main-

tain good spinal alignment.

• Do not bend your neck or slouch

during this exercise.

• Raise your shoulders evenly.

• Straddle the Seat Rail, facing

• Slowly raise your shoulders

toward the back of your head,

keeping your neck and head

still.

the Power Rod^®unit.

• Reach down and grasp the

Handgrips, palms facing each

other.

• Let your arms hang at your

sides.

• Slowly reverse back to the

Start position, keeping your

upper trapezius muscles tight

throughout the motion.

• For variation, try this exercise bent

forward slightly from the hips.

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Shoulder Exercises

Scapular Protraction—(elbows stabilized)

START

FINISH

Muscles worked:

Serratus Anteriors

Bench Position:

45 incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Keep your knees bent and feet flat on

floor. Lean your head back against the

Bench.

• Sit on the Bench, facing away

• Keeping your arms straight

and in line with the cables,

slowly move your shoulder

blades forward off the bench.

Bring your hands together

using only your shoulder

muscles.

from the Power Rod^®unit.

• Reach behind your body

and grasp the Handgrips.

Straighten your arms in front

• Keep your spine aligned and a slight

arch in your lower back.

of you at a 90 angle from

• Maintain a 90 angle between your

your torso.

upper arms and torso throughout this

exercise.

• Slowly return to the Start

position, keeping tension in

your shoulder blades.

• Keep your arms in line with

the cables, palms facing down

and wrists straight.

• Do not slouch forward or use your arm

muscles to assist this motion. Keep this

motion only in your shoulder blades.

Scapular Depression

START

FINISH

Muscles worked:

Lower Trapezius

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

• Keeping your arms straight,

slide your shoulder blades

downward toward your hips.

SuccessTips

• Do not lose spinal alignment—keep

your chest lifted and head on the

Bench.

• Lie on the bench with your

head toward the Power Rod^®

unit.

• When your shoulder blades

have fully depressed, slowly

return to the Start position.

• Grasp the Handgrips, and

bring your arms straight down

your sides along your trunk.

• Keep your knees bent and feet flat on

the floor.

• Tighten your trunk muscles

to stabilize your spine while

maintaining a slight arch in

your lower back.

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Shoulder Exercises

Lying Front Shoulder Raise—Shoulder Flexion (elbows stabilized)

START

FINISH

Muscles Worked:

Front and Middle Deltoids

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Keep your knees bent and feet flat on

the floor.

• Keep your abdominals tight, and main-

tain good spinal alignment.

• Do not increase the arch in your lower

back while you are lifting your arms.

• Sit on the Bench, facing the

• Keeping your arms straight,

move them in an arc upward

until they are directly over

your shoulders.

Power Rod^®unit.

• Grasp the Handgrips, palms

facing down, arms straight.

• Lie back slowly, supporting

your head on the Bench.

• Keep your chest lifted, main-

taining a slight arch in your

lower back.

• You may perform this move

with

both arms simultaneously or

one at a time.

• With controlled movement,

slowly return to the Start

position.

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

START

FINISH

Muscles Worked:

Rear Deltoids, Middle Deltoids,

Trapezius, and Rhomboids

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

• Maintaining the bend in

your arms, move your arms

outward and backward.

• When your elbows are slightly

behind your shoulders, slowly

return to the Start position,

keeping your rear shoulder

muscles tightened throughout

movement.

SuccessTips

• Do not lose spinal alignment—keep

your chest lifted.

• Keep your knees bent and feet flat on

the floor.

• Keep your spine aligned and a slight

arch in your lower back.

• Sit on the Bench, facing the

Power Rod^®unit.

• Grasp the Handgrips, palms

facing floor, arms nearly

straight.

• Sit up straight, and bend

slightly forward from the hips

until your arms and the cables

are in front of your body at a

90 angle from your torso.

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Shoulder Exercises

Shoulder Rotator Cuff—Internal Rotation

START

FINISH

Muscles worked:

Subscapularis

Bench Position:

Flat Bench Forward

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Keep your knees bent and feet flat on

the floor.

• Sit on the Bench, one side

• Rotate your forearm toward

your abdomen, keeping your

elbow at your side throughout

motion.

toward the Power Rod^®unit.

• Grasp the Handgrip nearest

you, and draw your upper arm

into your torso, keeping your

• Keep your spine aligned and a slight

arch

• Slowly return to the Start

position, maintaining

controlled motion.

in your lower back.

forearm at a 90 angle from

• Keep your upper arm alongside your

torso.

• Do not rotate the spine to get addi-

tional range of motion.

torso.

• Give yourself enough distance

to eliminate slack in the cable.

• Use a light resistance.

Shoulder Rotator Cuff—External Rotation

START

FINISH

Muscles worked:

Infraspinatus and Teres Minor

Bench Position:

Flat Bench Forward

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Keep your knees bent and feet flat on

the floor.

• Sit on the Bench, one side

• Rotate your forearm away

from your abdomen, keeping

your elbow at your side

throughout motion.

toward the Power Rod^®unit.

• Using the arm farthest from

the Power Rod^®unit, grasp

the Handgrip nearest you,

and draw that upper arm

into your torso, keeping your

• Keep your spine aligned and a slight

arch in your lower back.

• Slowly return to the Start

position, maintaining

controlled motion.

• Maintain a 90 angle between your

forearm and upper arm throughout

the exercise.

forearm at a 90 angle from

• Do not rotate the spine to get addi-

tional range of motion.

torso.

• Allow your forearm to rest

against your abdomen, elbow

at your side to remove cable

tension

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Shoulder Exercises

Seated Lateral Shoulder Raise—Shoulder Flexion (elbows stabilized)

START

FINISH

Muscles Worked:

Supraspinatus, Middle Deltoids, and

Trapezius

Bench Position:

Flat Bench Forward

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

• Raise your arms directly out

to your sides, nearly shoulder

level.

• At the top of the movement

you may need to rotate your

hands slowly to prevent the

cuff from sliding off.

• With controlled movement,

slowly return to the Start

position.

• Sit on the bench, facing the

SuccessTips

• Keep your knees bent and feet flat on

the floor.

• Keep your abdominals tight, and main-

tain good spinal alignment.

• Do not swing arms upward or move

trunk during movement.

Power Rod^®unit.

• Spread the cuff on the

Handgrips

• Slide the cuffs onto the oppo-

site forearms and place them

near the elbows so that the

cables cross each another.

• Keep your chest lifted, main-

taining a slight arch in your

lower back.

Scapular Retraction

START

FINISH

Muscles Worked:

Middle Trapezius and Rhomboids

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

• Keeping your arms straight,

slowly pinch your shoulder

blades together.

• When shoulder blades are

fully retracted, slowly return

to the Start position.

SuccessTips

• Do not lose your spinal alignment—

keep your chest lifted.

• Keep your knees bent and feet flat on

the floor.

• Keep your spine aligned and a slight

arch in your lower back.

• Sit on the Bench, facing the

Power Rod^®unit.

• Grasp the Handgrips, arms

straight, palms facing down.

• Do not use your arm muscles for this

movement.

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Back Exercises

Lying Lat Pulldowns

START

FINISH

Muscles worked:

Latissimus Dorsi, Teres Major, and

Rear Deltoids

Bench Position:

Flat Bench Forward

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

• Lie on your back on the

Bench with your head near

the Power Rod^®unit.

• Slip your arms through the

Handgrips, slide the cuffs past

your elbows, and tighten them

enough to stabilize.

• With your palms facing

inward, slide your body down

the Bench far enough that

your arms are fully extended.

Action

• Initiate the movement by

pulling your shoulder blades

downward.

• Slowly start bending your

elbows, pulling them down

toward your hips and then

inward into your trunk.

• Slowly return to the Start

position, allowing your arms

and shoulder blades to move

back without relaxing the

tension in your shoulders.

SuccessTips

• Keep your knees bent and feet flat on

the floor. Lean your head back against

the Bench.

• Keep your spine aligned, abs tight, and

a slight arch in your lower back.

• Keep your lats tightened throughout

this exercise.

• Release your shoulder blades at the

top of each rep. Initiate each new rep

by depressing your shoulder blades.

Low Back Extension—Seated (with hip extension)

START

FINISH

Muscles worked:

Lower Trapezius

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

• Keeping your chest lifted,

move your entire torso back-

wards by pivoting at the hips.

• Slowly return to the Start

position without slouching or

changing spinal alignment.

SuccessTips

• Keep your knees bent and feet flat on

the floor.

• Keep your spine aligned, abs tight, and

a slight arch in your lower back.

• Keep your lats tightened throughout

this exercise.

• Sit on the bench, facing the

Power Rod^®unit.

• Grasp the Handgrips and slide

them over your forearms,

tightening near your elbows.

• Brace your heels on the plat-

form, knees bent comfortably,

and arms crossed in front of

your chest. Pull the Handgrips

into your chest.

• Release your shoulder blades at the

top of each rep. Initiate each new rep

by depressing your shoulder blades.

• Pinch shoulder blades

together, and lean forward

from the hips only.

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Back Exercises

Pulldowns—Shoulder Adduction (with elbow ﬂexion)

START

FINISH

Muscles Worked:

Latissimus Dorsi, Teres Major,

Rear Deltoids, and Biceps

Bench Position:

Flat Bench Forward

Accessory:

Bent Lat Bar

Pulleys:

Lat Tower

Start

Action

• Initiate movement by pulling

shoulder blades together

while simultaneously drawing

elbows down and inward.

• Bent Lat Bar may not touch

your chest. At the end of

the motion, arms should be

near your sides and shoulder

blades fully depressed.

SuccessTips

• Keep your knees bent and feet flat on

the floor.

• Grasp the Bent Lat Bar using

the wide grip determined by

following the directions in

the Success Tips, then sit on

the bench and face the Power

Rod^®unit.

• To determine the appropriate grip

width for you, hold your arms straight

out to your sides at shoulder height.

• Position your thighs directly

under the Lat Tower Pulleys.

• Sit upright.

• Keep your arms extended and

straight.

Bend your elbows approximately 90 .

Hands should be no wider apart than

your elbows (beginners may narrow

their grip to increase comfort).

• Keep forearms facing upward.

• Slowly return to Start position.

• Keep your spine aligned, abs tight, and

a slight arch in your lower back.

Narrow Pulldowns with Handgrips—Shoulder Extension (with elbow ﬂexion)

START

FINISH

Muscles Worked:

Latissimus Dorsi, Teres Major,

Rear Deltoids, and Biceps

Bench Position:

Flat Bench Forward

Accessory:

Handgrips

Pulleys:

Lat Tower

Start

• Attach a Handgrip to each

cable on the Lat Tower

Pulleys.

Action

SuccessTips

• Keep your chest lifted, abs tight, and a

very slight arch in your lower back.

• Keep your knees bent and feet flat on

the floor.

• Keep the lats tightened throughout

the entire motion.

• Keep your hands at shoulder

width, arms straight. Initiate

movement by pulling your

shoulder blades down and

together while simultaneously

bending your elbows, drawing

them down and inward toward

your sides.

• Straddle the bench, facing the

Power Rod^®unit.

• Grasp a Handgrip in each

hand, palms facing each

other, and sit down on the

bench.

• Position your thighs directly

under the Lat Tower Pulleys.

• At the end of the motion,

arms should be near your

sides, shoulder blades

depressed, and forearms

facing upward.

• Sit upright.

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Back Exercises

Lying Lat Fly—Shoulder Adduction

START

FINISH

Muscles worked:

Latissimus Dorsi, Teres Major,

Rear Deltoids, and Biceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Keep your knees bent and feet flat on

the floor.

• Keep your lats tightened throughout

the entire motion.

• Keep your spine aligned, abs tight, and

a slight arch in your lower back.

• Lie on your back with your

• Initiate the movement by

moving your arms in an arch

down toward your hips, using

slow, controlled movement.

Keep your forearms in line

with the cables.

head toward the Power Rod^®

unit, knees at the edge of

Bench.

• Grasp the Handgrips, then

straighten your arms out to

your sides, hands slightly above • Slowly return to the Start

your head and palms facing

away from the Pulleys.

• Tighten your abs to stabilize

your spine while maintaining a

slight arch in your lower back.

position, allowing your arms

to move back upward in an

arch toward the Power Rod^®

unit.

• Release your shoulder blades at the

end of each rep. Initiate each new rep

by depressing your shoulder blades.

Lying Narrow Lat Pulldowns

START

FINISH

Muscles worked:

Latissimus Dorsi, Teres Major,

Rear Deltoids, and Biceps

Bench Position:

Flat Bench Forward

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

• Lie on your back on the

Bench with your head near

the Power Rod^®unit.

• Slip your arms through the

Handgrips, slide the cuffs past

your elbows and tighten them

enough to stabilize.

• With your palms facing

inward, slide your body down

the Bench far enough that

your arms are fully extended.

Action

• Initiate the movement by

pulling your shoulder blades

downward.

• Slowly start bending your

elbows, pulling them down

toward your hips and then

inward to your torso.

• Slowly return to the Start posi-

tion, allowing your arms and

shoulder blades to move back

without relaxing the tension

in your shoulders.

SuccessTips

• Keep your knees bent and feet flat on

the floor. Lean your head back against

the Bench.

• Keep your spine aligned, abs tight, and

a slight arch in your lower back.

• Keep your lats tightened throughout

this exercise.

• Release your shoulder blades at the

top of each rep. Initiate each new rep

by depressing your shoulder blades.

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Back Exercises

Seated Lat Rows—Shoulder Extension (and elbow ﬂexion)

START

FINISH

Muscles Worked:

Latissimus Dorsi, Teres Major,

Rear Deltoids, and Biceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

• Initiate the movement by

pinching your shoulder blades

together.

• Pull your upper arms down-

ward and backward while

rotating your palms inward,

brushing past the sides of your

body while keeping your fore-

arms pointing in the direction

of the cable.

SuccessTips

• Keep your knees bent and feet flat on

the floor.

• Do not bend your torso forward.

• Keep your chest lifted, and maintain

spinal alignment.

• Release your shoulder blades at the

end of each rep. Initiate each new rep

by pinching your shoulder blades.

• Sit on the Bench, facing the

Power Rod^®unit, with your

posterior near the back (leg

extension) end of the Bench.

• Grasp the Handgrips, palms

facing each other.

• Place your heels on the edge

of the Standing Platform, and

bend your knees comfortably.

• Slowly return to the Start

position.

Stiff-Arm Pulldown—Shoulder Extension (elbow stabilized)

START

FINISH

Muscles Worked:

Latissimus Dorsi, Teres Major, Rear

Deltoids, Lower Trapezius, and Biceps

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Lat Tower

Start

Action

SuccessTips

• Keep your lats tightened throughout

the entire motion.

• Keep your chest lifted, and maintain

spinal alignment, keeping a very slight

arch in your lower back.

• Release your shoulder blades at the

end of each rep. Initiate each new rep

by depressing your shoulder blades.

• Straddle the Seat Rail, facing

• Initiate the movement by low-

ering your shoulder blades,

bringing them down and

together.

the Power Rod^®unit.

• Grasp the Handgrips with

your palms facing down.

• Step back slightly, making

sure there is enough move-

ment in the cable to complete

your full range of motion with

this exercise.

• Bend slightly at the hips, lift

your chest, and tighten your

abs to stabilize spine.

• Keep your arms straight,

moving your hands downward

in an arc and slowly in toward

your thighs.

• Slowly return to the Start

position without relaxing

muscle tension.

• Keep your elbows nearly straight (do

not lock elbows) throughout the exer-

cise.

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Back Exercises

Bent Over Row

START

FINISH

Muscles worked:

Latissimus Dorsi, Teres Major,

Rear Deltoids, and Biceps

Bench Position:

Removed

Accessory:

Squat Bar Attachment

Pulleys:

Squat Pulley Frame

Start

Action

• Stand on platform.

• Begin your motion by moving

your elbows back as you bring

the handgrips to a point

SuccessTips

• Keep your knees bent and feet flat on

the floor.

• Do not bend your torso forward. Bend

at your hips.

• Keep your chest lifted, and maintain

spinal alignment.

• Reach down and grasp the

Squat attachment, with palms

facing backward.

• Let your arms hang,

extending in the direction of

the pulleys

below your chest line.

• Slowly reverse the motion,

keeping your knees bent and

back flat

• Keep your back flat and knees

bent.

• Release your shoulder blades at the

end of each rep. Initiate each new rep

by pinching your shoulder blades.

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Arm Exercises

Triceps Pushdown—Elbow Extension

START

FINISH

Muscles Worked:

Triceps

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Lat Tower

Start

Action

SuccessTips

• Keep your upper arms motionless and

your wrists straight.

• Keep your chest lifted, abs tight, and

maintain a slight arch in lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

• Straddle the Seat Rail, facing

• Keeping your upper arms sta-

tionary, elbows next to your

trunk, slowly push your arms

downward in a gentle arc until

your hands are near the tops

of your thighs.

the Power Rod^®unit.

• Grasp the Handgrips, palms

facing down.

• Stand approximately 2–3 feet

(.6–.9 meters) from the Lat

Tower (adjust for comfort).

• Bring your hands in front

of you, keeping the Lat Bar

approximately at rib level.

• Keeping your triceps tight-

ened, slowly reverse the arcing

motion and bring the Bent

Lat Bar back to the Start posi-

tion.

• Bend over slightly at the hips,

shoulders directly over hands.

Single Arm Pushdown—Elbow Extension

START

FINISH

Muscles Worked:

Triceps

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Lat Tower

Start

Action

SuccessTips

• Keep your upper arms motionless and

your wrists straight.

• Keep your chest lifted, abs tight, and

maintain a slight arch in lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

• Straddle the Seat Rail, facing

• Keeping your upper arm sta-

tionary and your elbow next

to your trunk, slowly push

your arm downward in a

the Power Rod^®unit.

• Grasp one Handgrip, palm

facing down.

• Stand approximately 1–2 feet

(.3–.6 meters) from the Lat

Tower (adjust for comfort).

• Bring your arm in front of

you, keeping the Handgrip at

chest level.

gentle arc until your hand is

near the top of the your thigh.

• Keeping your triceps tight-

ened, slowly reverse the

arcing motion, bringing the

Handgrip back to the Start

position.

• Bend over slightly at the

hips so that your shoulder is

directly over your hand.

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Arm Exercises

French Press—Elbow Extension (overhead)

START

FINISH

Muscles worked:

Triceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Keep your upper arms motionless and

your wrists straight.

• Keep your chest lifted, and maintain

spinal alignment, keeping a very slight

arch in your lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

• Sit on the Bench, facing away

from the Power Rod^®unit,

keeping your knees bent and

feet flat on the floor.

• Keeping your upper arms

stationary, straighten your

elbows, bringing your hands

overhead, palms facing out.

• Reach behind and grasp one

or both of the Handgrips,

palms facing inward.

• Draw your arms up until

elbows are pointing forward,

hands behind head.

• Stop your motion before

your elbows are completely

straight, and then reverse

your motion, slowly returning

to the Start position without

relaxing muscle tension.

LyingTriceps Extension—Elbow Extension

START

FINISH

Muscles worked:

Triceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Keep your chest lifted, and maintain a

very slight arch in your lower back.

• Keep your knees bent and feet flat on

the floor.

• Keep your upper arms motionless and

your wrists straight.

• Lie on the Bench with your

head toward the Power Rod^®

unit, knees bent, and feet flat

on the floor.

• Keeping your arms stationary,

slowly straighten your elbows,

bringing your hands in an

arcing motion until they

are approximately 1 foot (.3

meters) above your thighs.

• Slowly reverse the arcing

motion, bringing your hands

back to the Start position.

• Reach overhead and grasp

the Handgrips, palms facing

upward.

• Keep your hands up near your

shoulders, spreading your

back and shoulders into the

Bench.

• Tighten the triceps throughout the

exercise, using controlled motion.

• Raise your chest, and pinch

your shoulder blades together.

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Arm Exercises

CrossTriceps Extension

START

FINISH

Muscles Worked:

Triceps

Bench Position:

45 incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Keep your upper arm motionless and

your wrists straight.

• Keep your chest lifted, pinch your

shoulder blades together, and main-

tain a slight arch in lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

• Sit facing away from the

• Keeping your upper arm

stationary, straighten your

elbow, slowly extending your

arm outward using an arcing

motion and stopping approxi-

Power Rod^®unit.

• Reach one hand over the

opposite shoulder (right hand

over left and vice versa) and

grasp a Handgrip.

• Bend your elbow until your

hand is above your chest,

palm facing up.

mately 90 from your chest.

• Keeping your triceps tight-

ened, slowly reverse the arcing

motion, and bring your arm

back to the Start position.

Lying 45^oTriceps Extension—Elbow Extension

START

FINISH

Muscles Worked:

Triceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Keep your upper arms motionless and

your wrists straight throughout the

entire exercise.

• Keep your chest lifted, spine aligned,

and a slight arch in your lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

• Lie flat on the Bench with

your head toward the Power

Rod^®unit. Keep your knees

bent and your feet flat on the

floor.

• Keeping your upper arms sta-

tionary and next to your torso,

straighten your arms in an

arcing motion down toward

your legs.

• Reach overhead and grasp the • Fully straighten your arms.

Handgrips, palms facing up.

• Keep your elbows bent,

bringing your upper arms to

the front at approximately a

Then, with a controlled

motion, slowly bring your

arms back to the Start posi-

tion without moving your

upper arms.

45 angle from the front of

your torso.

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Arm Exercises

SeatedTriceps Extension—Elbow Extension

START

FINISH

Muscles worked:

Triceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

• Keeping your upper arms sta-

tionary, slowly straighten your

elbows, moving your arms

SuccessTips

• Keep your knees bent, feet flat on the

floor.

• Sit facing away from the

Power Rod^®unit.

• Using an overhand grip,

reach behind you and grasp

the Handgrips, bending your

elbows until your hands are

near the top of your head,

palms facing up.

• Lay your head back against the bench.

in an arcing motion upward

over your head until they are

• Keep your chest lifted, shoulders

pinched together, and a very slight

arch in your lower back.

• Keep your upper arms and shoulders

motionless and your wrists straight.

approximately 90 from your

torso.

• Stop the motion before

your elbows are completely

straight, and then reverse

your motion, slowly returning

to the Start position without

relaxing muscle tension.

• Keep your arms in line with

the cables.

• Tighten the triceps throughout the

exercise, using controlled motion.

Standing Biceps Curl—Elbow Flexion (in supination)

START

FINISH

Muscles worked:

Biceps

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Keep your chest lifted, abs tight, and a

very slight arch in your lower back.

• Keep your elbows at your sides and

your wrists straight.

• Straddle the Seat Rail, facing

• Keeping your upper arms

stationary and your elbows

at your sides, slowly curl the

Handgrips forward, then

upward and in toward your

shoulders.

the Power Rod^®unit.

• Reach down and grasp the

Handgrips, palms facing

forward.

• Straighten, keeping your arms

by your sides, elbows loose.

• Slowly reverse the arcing

motion, bringing your hands

back to the Start position.

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Arm Exercises

Seated Biceps Curl—Flexion (in supination)

START

FINISH

Muscles Worked:

Biceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Keep your upper body motionless and

your wrists straight.

• Keep your chest lifted, trunk muscles

tight, and maintain a slight arch in

lower back.

• Keep your spine aligned throughout

movement

• Sit on the Bench, facing the

Power Rod^®unit. Keep one

foot flat on the floor, and bend

the other leg, bringing your

foot up onto the Chest Bar

with your knee turned slightly

outward.

• Slowly curl your forearm up

toward your shoulder, keeping

the upper arm completely

still.

• Keeping your biceps tight-

ened, slowly reverse the

curling motion and bring your

arm back to the Start position.

• With the arm on the same side

as your lifted leg, reach forward

and grasp a Handgrip, keeping

your elbow bent. Allow your

forearm (not elbow) to rest on

the elevated knee.

Lying Biceps Curl—Elbow Flexion (in supination)

START

FINISH

Muscles Worked:

Biceps, Brachialis, and Brachioradialis

Bench Position:

Flat Bench Forward

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Keep your upper arms motionless and

your wrists straight throughout the

entire exercise.

• Keep your chest lifted, spine straight,

and a slight arch in your lower back.

• Curl the Handgrips forward

and up toward your shoul-

ders, making sure to keep

your upper arms completely

motionless and your elbows at

your sides.

• Sit on the Bench, facing the

Power Rod^®unit. Keep your

knees bent and feet flat on

the floor.

• Grasp the Handgrips, keeping

your arms straight and palms

up.

• Slowly bring your arms

back to the Start position,

maintaining the same arc of

motion.

• Lie back completely with your

head supported by the Bench.

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Arm Exercises

Seated Wrist Extension

START

FINISH

Muscles worked:

Forearms

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

• Slowly curl the back of your

fists backward toward your

forearms.

• Stop when wrists are 90 from

forearms or when you experi-

ence discomfort.

SuccessTips

• Move slowly, and keep tension in the

back of the forearms at all times.

• Keep your chest lifted, trunk muscles

tightened, and a very slight arch in

your lower back.

• You may perform this exercise one

arm at a time to make it easier to focus

and isolate the back of your forearms,

or you can perform it with both arms

simultaneously to save time.

• Sit on the Bench, facing

the Power Rod^®unit, knees

bent, and feet together and

flat on the Bench. Sit far

enough back on the Bench to

maintain physical and cable

tension throughout the exer-

cise.

• Slowly return to the Start

position.

• Grasp the Handgrips, palm

facing down, and rest your

mid-forearms on your lower

thighs, keeping your elbows

flared slightly to the side.

Standing Wrist Curl

START

FINISH

Muscles worked:

Biceps and Forearms

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Keep your chest lifted, trunk muscles

tight, and a very slight arch in your

lower back.

• Move slowly, keeping tension in the

front of your forearms at all times.

• Do not increase or decrease the bend

in your elbow during this exercise—

keep all motion in the wrist.

• With your upper arms sta-

tionary and your elbows at

your sides, slowly curl your

fists toward the front of your

forearms.

• Straddle the Seat Rail, facing

the Power Rod^®unit.

• Reach down and grasp the

Handgrips.

• Straighten, keeping your

upper arms and elbows by

your sides, elbows loose.

• Keeping your forearms still,

slowly let your fists return to

the Start position.

• Bend your elbows 90 ,

palms up, and maintain that

position throughout the entire

exercise.

• Do not rock your body back and forth

during wrist motion.

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Arm Exercises

Reverse Curl—Elbow Flexion (in pronation)

START

FINISH

Muscles Worked:

Brachialis, Brachioradialis, and Biceps

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Keep your upper body motionless,

elbows at your sides, and your wrists

straight.

• Keep your trunk muscles tight, and

maintain a slight arch in lower back.

• Straddle the Seat Rail, facing

• Keeping your palms facing

down, use your forearms

to slowly bend your elbows,

curling the Handgrips

the Power Rod^®unit.

• Reach down and grasp the

Handgrips, palms facing back-

ward.

• Straighten, keeping your

upper arms and elbows by

your sides, elbows loose.

forward, then upward and in

toward your shoulders.

• Keep your elbows at your sides

and your upper arms com-

pletely still.

• Slowly reverse the curling

motion and bring your arms

back to Start position.

Seated Wrist Curl —Wrist Flexion

START

FINISH

Muscles Worked:

Forearms

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

• Slowly curl your fists toward

the front of your forearms.

• Slowly return to the Start

position without relaxing the

muscle tension in your wrists.

SuccessTips

• Move slowly, keeping tension in the

front of your forearms at all times.

• Keep your chest lifted, trunk muscles

tightened, and a slight arch in your

lower back.

• You can perform this exercise one arm

at a time to make it easier to focus

and isolate the front of your forearms,

or you can perform it with both arms

simultaneously to save time.

• Sit on the Bench, facing the

Power Rod^®unit, knees bent,

feet together and flat on the

Chest Bar. Sit far enough back

on the bench to maintain

physical and cable tension

throughout exercise.

• Grasp the Handgrips, palm

facing up, and rest your

mid-forearms on your lower

thighs, allowing the wrists to

bend downward.

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Arm Exercises

Standing Wrist Extension

START

FINISH

Muscles worked:

Forearms; Brachialis

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Move slowly, and keep tension in the

wrists at all times.

• Keep your chest lifted, trunk muscles

tightened, and a very slight arch in

your lower back.

• Do not increase or decrease the bend

in your elbow—perform the entire

motion at your wrist.

• Straddle the Seat Rail, facing

• Slowly curl the back of your

fists backward toward your

the Power Rod^®unit.

• Reach down and grasp the

forearms.

Handgrips, palms facing back- • Stop when wrists are 90 from

ward.

forearms or when you experi-

ence discomfort.

• Keeping your forearms still,

slowly return to the Start

position.

• Straighten, keeping your

upper arms and elbows by

your sides.

• Bend your elbows 90 , and

hold that position for the

duration of this exercise.

• Do not rock your body during this

exercise.

“Rope” Pushdown—Elbow Extension

START

FINISH

Muscles worked:

Triceps

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Lat Tower

Start

Action

• Keeping your upper arms

stationary, elbows next to

SuccessTips

• Keep your upper arms motionless and

your wrists straight.

• Straddle the Seat Rail, facing

the Power Rod^®unit.

trunk, slowly straighten your

arms downward in a gentle

arc until your hands are near

the tops of your thighs, hands

and elbows straightened and

directly in line with shoulders.

• Keeping your triceps tight-

ened, slowly reverse the

arcing motion and bring the

Handgrips back to the Start

position.

• With each hand, grasp the

opposite Handgrip (right to

left, etc.), palms facing down.

• Stand approximately 2–3 feet

(.6–.9 meters) from Lat Tower

(adjust for comfort).

• Cross the cables, palms facing

each other, as if grabbing a

rope.

• Keep your elbows bent and

upper arms at your sides.

• Keep your chest lifted, abs tight, and

maintain a slight arch in lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

• Keep your chest lifted, trunk muscles

tightened, and a very slight arch in

your lower back.

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Abdominal Exercises

Reverse Crunch—Spinal Flexion

START

FINISH

Muscles Worked:

Rectus Abdominus

Bench Position:

Horizontal

Accessory:

None

Pulleys:

None

Start

Action

SuccessTips

• Keep your upper body, knees, and hips

stationary. Relax your neck.

• Tighten your abs before you move.

• Allow exhalation up and inhalation

down without exaggerating breathing.

• Contract as far into the movement as

possible. Lower under control. Keep

your abs tight during entire motion.

• Lie on the Bench with your

head toward the Power Rod^®

unit, and grasp the Bench for

support.

• Tighten your abs, and then

slowly curly your hips toward

your rib cage. Move as far as

you can without using your

legs to get momentum.

• Bend your hips and knees

until your legs are in a “seated” • Do not curl up onto your

position, as shown above, your

knees and hips at 90 angles.

• If maintaining this position is

difficult, adjust to one you can

maintain for the duration of

this exercise. As you strengthen,

this position will become easier.

shoulder blades.

• Slowly reverse the motion,

returning to the Start position

without relaxing.

Resisted Reverse Crunch—Spinal Flexion

START

FINISH

Muscles Worked:

Rectus Abdominus and Obliques

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuffs

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Allow exhalation up and inhalation

down without exaggerating breathing.

• Do not “kick” into the motion, but

allow body to slowly initiate move-

ment.

• Tighten your abs throughout the

entire exercise, relaxing only at the

end of each set. Keep your hips and

knees motionless.

• Face the Power Rod^®unit,

and attach an Ankle Cuff to

each foot.

• Tighten your abs, and slowly

curl your hips toward your

rib cage. Move as far as you

can without using your legs

or curling onto your shoulder

blades.

• Lie back on the Bench with

your head away from the

Power Rod^®unit.

• Bend your hips and knees at

90 angles, as shown.

• Slowly reverse the motion,

returning to the Start position

without relaxing your abs.

• Reach behind your head and

grasp the Seat.

• Move slowly to eliminate momentum.

• Relax your neck.

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Abdominal Exercises

Seated (Resisted) Abdominal Crunch—Spinal Flexion

START

FINISH

Muscles worked:

Rectus Abdominus and Obliques

Bench Position:

45 incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Grasp the Handgrips in both

hands, drawing them over

your shoulders. Rest the back

of your fists on your chest or

shoulders, palms facing up.

• Tighten your abs, and curl

only your torso, slowly moving

your ribs toward your hips.

Move as far as you can without

moving your hips or neck.

• Do not lift your head or chin—your

head should follow the rib motion

rather than lead it. Maintain normal

neck posture.

• Tighten your abs throughout the

entire exercise, relaxing only at the

end of each set.

• Move slowly to eliminate momentum.

• Allow exhalation up and inhalation

down without exaggerating breathing.

• Lower back can start out flat

or in a normal arch. Keep

your knees and hips bent and

your feet flat on the floor.

• Do not allow your lower back

to lose contact with the Bench

during this entire exercise.

• Slowly reverse the motion,

returning to the Start position

without relaxing your abs.

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

START

FINISH

Muscles worked:

Rectus Abdominus and Obliques

Bench Position:

45 incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Cross one arm over the oppo- • Tighten your abs on the side

• Do not lift your head or chin—your

head should follow the rib motion

rather than lead it. Maintain normal

neck posture.

site shoulder and grasp a

Handgrip. Rest the hand on

your shoulder or chest, palm

facing down.

• Lower back can start out flat

or in a normal arch. Keep

your knees and hips bent and

your feet flat on the floor.

with the active arm, focusing

on the side of your ribs to the

front of your pelvis on that

side.

• Slowly move diagonally,

rotating torso away from the

side holding the Handgrip,

ribs turned toward the front

of your pelvis.

• Tighten your abs throughout the

entire exercise, relaxing only at the

end of each set.

• Move slowly to eliminate momentum.

• Allow exhalation up and inhalation

down without exaggerating breathing.

• Crunch as deeply as you can,

keeping lower back on bench.

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Abdominal Exercises

Trunk Rotation

START

FINISH

Muscles Worked:

Rectus Abdominus, Obliques, and

Serratus Anterior

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Start

• Sit sideways on the Bench,

one side toward the Power

Rod^®unit.

• Grasp the Handgrip closest to

you with both hands.

Action

SuccessTips

• Keep your chest lifted, shoulders

pinched, abs tight, and a slight arch in

your lower back.

• This exercise must be performed cor-

rectly—failure to do so could result in

injury. Use only low weight Rods.

• Tighten your entire abdom-

inal area, and slowly rotate

your rib cage and arms away

from the Power Rod^®unit

30-40 , as if you were rotating

with a rod through the middle

of your spine.

• Slowly reverse the motion,

returning to the Start posi-

tion without relaxing muscle

tension.

• Raise both arms up near

shoulder level, hands

extended over the leg closest

• Keep all motion in your torso.

to the Power Rod^®unit.

• Move only as far as your muscles will

take you—do not use momentum to

increase your range of motion.

• Keep your elbows slightly

bent.

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Leg Exercises

Leg Extension

START

FINISH

Muscles worked:

Quadriceps

Bench Position:

Leg Extension Seat

Accessory:

None

Pulleys:

Leg Extension

Start

Action

Leg Extension:

• Sit on the Leg Extension Seat

with your knees near the pivot

point and the lower roller

• Tighten your quads.

Engaged

• Slowly straighten your legs,

moving your feet forward then

upward until your legs are

completely straight and your

kneecaps point toward the

ceiling.

• Slowly reverse the motion,

returning to the Start position

without relaxing your quads.

SuccessTips

• Use slow, controlled motion—do not

“kick” into the extension.

• Do not let your knees rotate outward

during the exercise. Keep kneecaps

pointing up and straight forward.

pads in front of your shins.

• Adjust your thighs to hip

width, pointing your knee

caps forward.

• Grasp the sides of the Seat to

stabilize yourself.

• Sit up straight, chest lifted,

abs tight, and a slight arch in

your lower back.

Squat—Knee Extension, Hip Extension, Ankle Plantarﬂexion

START

FINISH

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.

Bench Position:

Removed

Accessory:

Squat Bar with Squat Straps

Start

Action

• While keeping your back

straight, tighten your abs, and

move to a standing position.

• Keep the pressure through

the middle of the arches in

your feet.

Pulleys:

• Remove the Bench, and

Base

straddle the Seat Rail, facing

away from the Power Rod^®unit.

SuccessTips

• Keep your knees pointed in the same

direction as your toes.

• Position the Squat Bar across

your shoulders. Maintain a grip

on each side of the Bar.

• Keep your head and neck in line with

your trunk.

• Never attempt to exercise with more

resistance than you are physically able

to handle.

• Flatten your back, keep your

chest up, and position your feet

in line with the Cable/Pulley.

• Place you feet wider than hip

width, and point your toes out-

ward slightly. Direct the thighs

to the same outward angle as

the feet.

• Using control, slowly squat

down by sticking the hips out

as the knees start to bend.

Keep the chest up and back

flat as the hips continue to

move backward.

• Lower to approximately 90 at

your knees.

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Leg Exercises

Lying Leg Extension

START

FINISH

Muscles worked:

Quadriceps

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Keep your chest lifted, spine aligned,

abs tight, and a very slight arch in your

lower back.

• Keep your upper thigh motionless

throughout this exercise.

• Sit on the Bench, facing the

• Slowly straighten your leg,

moving only your knee and

lower leg. Do not lock your

knee.

Power Rod^®unit.

• Secure the Ankle Cuff around

the ball of one foot.

• Lie back on the Bench with

your head supported.

• Slowly return to the Start

position without relaxing your

quadriceps.

• Bend the active leg approxi-

mately 90 .

• Clasp your hands around the

active thigh behind the knee,

and brace the inactive leg on

the Bench or the floor.

Ankle Eversion

START

FINISH

Muscles Worked:

Peroneals

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Start

Action

• Slowly rotate your foot

outward away from Power

Rod^®unit.

SuccessTips

• Movement should occur only at your

ankle—keep the rest of your body

motionless.

• Sit on the Bench, with one

side toward the Power Rod^®

unit.

• Attach an Ankle Cuff around

the ball of your outside foot

(farthest from the Pulley).

• While maintaining tension,

slowly return to the Start

position.

• Keep your abs tight, and do not lift

your hips or excessively arch your

back.

• Straighten your cuffed leg,

and sit up straight.

• Allow your foot to rotate

toward the Power Rod^®unit,

keeping tension in the cables.

• You should feel tension in the outside

of your calf throughout the entire

motion.

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Leg Exercises

Ankle Inversion

START

FINISH

Muscles Worked:

Tibialis Anterior and Posterior

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Start

Action

• Slowly rotate your foot

outward away from Power

Rod^®unit.

SuccessTips

• Movement should occur only at your

ankle—keep the rest of your body

motionless.

• Sit on the Bench with one

side toward the Power Rod^®

unit.

• Attach an Ankle Cuff around

the ball of your inside foot

(closest to the Pulley).

• While maintaining tension,

slowly return to the Start

position.

• Keep your abs tight, and do not lift

your hips or excessively arch your

back.

• Straighten your cuffed leg,

and sit up straight.

• Allow your foot to rotate

toward the Power Rod^®unit,

keeping tension in the cables.

• You should feel tension in the inside

of your calf throughout the entire

motion.

Standing Hip Extension—(knee ﬂexed)

START

FINISH

Muscles worked:

Gluteus Maximus

Bench Position:

Removed

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Keep your chest lifted, spine aligned,

abs tight, and a very slight arch in your

lower back.

• Do not bend from your waist or lower

back.

• Stand to one side of the Seat

Rail, facing the Power Rod^®

unit.

• Initiate the movement by

tightening your glutes, and

slowly pivot your leg from

your hip. Move your entire leg

backward to a straight posi-

tion.

• Secure the Ankle Cuff around

your outside ankle (farthest

from the Rail).

• Slowly move your leg as far

as you can without allowing

any movement at the waist or

lower back.

• Slowly return to the Start

position.

• Bend your outside leg approx-

imately 90

• Bend forward 30-40 from

your hips (not your waist),

and very slightly bend the

knee of your supporting leg.

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Leg Exercises

Standing Hip Extension—(knee stabilized)

START

FINISH

Muscles worked:

Gluteus Maximus; Biceps Femoris;

Semimembranosus; Semitendinosus

Bench Position:

Removed

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Keep your chest lifted, spine aligned,

abs tight, and a very slight arch in your

lower back.

• Do not bend from your waist or lower

back.

• Stand to one side of the Seat

Rail, facing the Power Rod^®

unit.

• Initiate the movement by

tightening your glutes, and

slowly pivot your leg from

your hip. Move your entire

leg backward, and then lift it

slightly behind you.

• Secure the Ankle Cuff around

your outside ankle (farthest

from the rail).

• Slowly move your leg as far as

you can without allowing any

movement at the waist, knee,

or lower back.

• Bend forward 30-40 from

• Keep your knee stabilized in the 90

angle position.

your hips (not your waist),

and very slightly bend the

knee of your supporting leg.

• Slowly return to the Start

position.

Standing Hip Abduction

START

FINISH

Muscles Worked:

Gluteus Maximus

Bench Position:

Removed

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Start

Action

• Slowly move your leg with the

Ankle Cuff outward away from

the Power Rod^®unit at a 30-

45 angle, keeping your hips

and spine motionless.

• Slowly return to the Start

position without relaxing

tension in your leg.

• Keep your hips level during

movement.

SuccessTips

• Movement should occur only at your

hip—keep the rest of your body

motionless.

• Keep your abs tight, and do not lift

your hips or excessively arch your

back.

• You should feel tension in the outside

of your glutes throughout the entire

motion.

• Stand to one side of the Seat

Rail, one side next to the

Power Rod^®unit.

• Secure the Ankle Cuff around

your ankle farthest from the

Power Rod^®unit. Keep your

leg straight but your knee

loose.

• Adjust your position so that

there is some tension in the

Cables at the start of this exer-

cise.

• Grasp the Upper Lat Tower to

stabilize your movement.

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Leg Exercises

Seated Hip Adduction

START

FINISH

Muscles Worked:

Adductor Longus and Gluteus Medius

Bench Position:

Horizontal

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Do not cross your leg with the

attached Cuff in front of your stabi-

lized leg.

• Keep your abs tight, and do not lift

your

hips or excessively arch your back.

• Keep your spine straight and your

hips level—do not raise your hips

during motion.

• Sit sideways on the Bench, and

attach an Ankle Cuff to your ankle

closest to the Power Rod^®unit.

• Slowly allow your leg with the

attached Cuff to move inward

toward the center, as you face

forward, keeping your hips

and spine perfectly still.

• Sit far enough from the Power

Rod^®unit to maintain tension in

the cable at the start of the exer-

cise.

• Keeping your leg still, slowly

move it back to the Start

position.

• Lift your cuffed leg in front of you

at a 45 angle from your trunk

(toward the Power Rod^®unit)—

do not lock your knee.

• Use only a small range of motion.

• You may hold onto the Bench for

added stability.

Seated Hip Abduction

START

FINISH

Muscles worked:

Piriformis and Gluteus Maximus

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Keep your spine straight and your hips

level—do not raise your hips during

the motion.

• Use only a small range of motion.

• Keep your hips motionless throughout

this exercise.

• Sit sideways on the Bench, and • Slowly allow your cuffed leg

secure an Ankle Cuff to your

ankle farthest from the Power

Rod^®unit.

• Sit far enough from the Power

Rod^®unit to maintain tension

in the cable at the start of the

exercise.

to move outward away from

the Power Rod^®unit, keeping

your hips and spine perfectly

still.

• Keeping your leg still, slowly

move it back to the Start

position.

• Lift your cuffed leg in front of

you at a 45 angle from your

trunk (toward Power Rod^®

unit)—do not lock your knee.

• You may hold onto the Bench

for added stability.

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Leg Exercises

Standing Leg Kickback—Hip and Knee Extension

START

FINISH

Muscles worked:

Gluteus Maximus

Bench Position:

Removed

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Stand to one side of the Seat

Rail, facing the Power Rod^®

unit.

• Extend your leg with the

Ankle Cuff attached back-

wards, straightening your

knee.

• Keep your chest lifted, spine aligned,

abs tight, and a very slight arch in your

lower back.

• Do not bend from your waist or lower

back.

• Secure the Ankle Cuff around

your foot farthest from the

Rail. Bend this leg approxi-

mately 90 .

• Bend forward 30-40 from

• Slowly move your leg as far as

you can without allowing any

movement at your waist, knee,

or lower back.

your hips (not your waist),

and very slightly bend the

knee of your supporting leg.

• Slowly return to the Start

position.

• Grasp the Upper Lat Tower to

stabilize your movement.

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Leg Exercises

Leg Press—Hip and Knee Extension

START

FINISH

Muscles Worked:

Quadriceps, Gluteus Maximus and

Adductor muscle groups

Bench Position:

Removed

Accessory:

Leg Press Belt

Pulleys:

Chest Bar

Start

Action

SuccessTips

• Remove the bench and unlock

• Bend your knees and hips

slowly allowing yourself to

slide toward thePower Rod^®

unit.

the rowing seat.

• 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.

• Sit on the seat facing the Power

Rod^®unit with the leg press belt

attached and adjusted. Support • Limit your slide to a position

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.

that allows you to still

maintain good spinal posture,

with your chest lifted, abs

tight and a slight arch in your

lower back.

• Lift your chest, tighten your abs • Slowly return to the starting

and maintain a very slight arch

in your lower back.

• Slowly straighten your legs, but

do not lock your knees.

• You may rest your hands around

the sides of the belt, on the

sides of the seat, or you may

fold your arms across your chest,

whichever is more comfortable.

• Keep your knees pointed in the same

direction as your feet. DO NOT let the

knees travel inward/closer during the

motion.

position.

• 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.

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Leg Exercises

Prone Leg Curl—Knee Flexion

Muscles Worked:

FINISH

START

Hamstring muscle group (biceps

femoris, semimembranosus,

semitendinosus) and Gastrocnemius

Bench Position:

Leg Extension Seat

Accessory:

None

Pulleys:

Leg Extension

Start

Action

• Lie face down on the bench

with your lower thighs on the

leg extension seat, 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.

• 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.

Leg Extension:

Engaged

SuccessTips

• 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.

• Place your hands on the floor

or grasp the rail or bench for

stability.

• Try to relax your calf and foot muscles.

• 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.

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Muscle Chart

Sternocleidomastoid

Pectoralis Major

Anterior Deltoid

Medial Deltoid

Biceps

Trapezius

Posterior Deltoid

Infraspinatus

Teres Major

Triceps

Serratus Anterior

Rectus Abdominus

Brachialis

Flexor Digitorum

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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US Warranty Information

If you purchased this product outside of the US,

please see the enclosed Warranty Information sheet for

warranty information for your specific location.

How Long Does Warranty

Coverage Last?

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

individual Power Rod® resistance rods

Commercial : This warranty is void if Bowflex® Blaze

6-Week Satisfaction Guarantee

™

We want you to know that the Bowflex® Blaze™ home gym

is a superior product. Your satisfaction is guaranteed. If, for

any reason, you are not 100% satisfied with your Bowflex®

Blaze™ home gym , please follow the instructions below to

return your merchandise and receive a refund of the purchase

price, less shipping and handling.

home gym is used in a Commercial Environment

This warranty covers all defects in material or workmanship

™

of the Bowflex® Blaze 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® Blaze home gym Warranty

1. Call a Nautilus Representative at 1-800-NAUTILUS (628-

8458) or write to Bowflex® at 16400 SE Nautilus Drive,

Vancouver, WA 98683 for a Return Authorization Number.

Return Authorization will be granted if:

Registration Card within 30 days of purchase and return it to

the address on the Warranty Registration Card.

Warranty Does Not Cover

a. You purchased your Bowflex® Blaze™ home gym

directly from Nautilus, Inc.; and

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

your merchandise.

™

• A Bowflex® Blaze home gym purchased for commercial

or institutional use.

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

pounds (136 kg).

• Damage due to abuse, accident, failure to follow

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

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

tornadoes, power surges, etc.).

Returns should be shipped to the address given to you by a

Nautilus Representative.

2. All returned merchandise must be properly packaged in

the original boxes and in good condition.

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.

What Nautilus Will Do

During your Warranty Coverage Period, Nautilus, Inc.

™

will repair any Bowflex® Blaze home gym that proves

to be defective in materials or workmanship. In the event

repair is not possible, Nautilus, Inc. will either replace your

Bowflex® Blaze home gym or refund your purchase price,

less shipping and handling. Nautilus, Inc. reserves the right

to substitute material of equal or better quality if identical

materials are not available at the time of service under this

Warranty. The replacement of the product under the terms of

the Warranty in no way extends the Warranty period.

3. Please mark all boxes clearly with:

• Return Authorization Number • Your Name

• Your Address • Your Phone Number

Boxes without this information clearly marked on the

outside may be refused.

™

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

in each box of merchandise. Your shipment must be

received within two weeks from the date the Nautilus

Representative issued you your Return Authorization

Number.

Service Support

Call to speak to a Nautilus Representative at 1-800-

NAUTILUS (628-8458) or write to Nautilus, Inc. at 16400 SE

Nautilus Dr., Vancouver, Washington USA 98683. You may

need to return the defective part, at your expense, to the

address given to you by a Nautilus Representative. Always

include an explanation of the problem. Adequate protective

packaging of the defective parts or unit and cost of shipping

are your responsibility.

Refunds may be denied or delayed if these instructions are

not completely followed. Satisfaction Guarantee applies

only to merchandise purchased by consumers directly from

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

distributors.

What Does This Warranty Cover?

Nautilus, Inc. warrants to the original purchaser of the

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

company’s expense.

™

Bowflex® Blaze home gym that the Bowflex® Blaze home

gym is free from defects in materials and workmanship, when

used for the purpose intended, under normal conditions. This

warranty is extended only to the original purchaser and is not

transferable or applicable to any other person.

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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™

Bowflex^®Blaze Home Gym Warranty Registration Card

IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE

PLEASE PRINT CLEARLY – THANK YOU

Mr.

2. Mrs.

3. Ms.

4. Miss

Customer ID from Invoice

Name:

Address:

City:

Apt. #:

Zip:

State:

(

)

Phone number:

E-Mail address:

EXT.

Is this your primary address? Yes

Place of purchase:

Date of purchase:

Purchaser date of birth:

Gender: Male

Female

Married

Marital status:

Single

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

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

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

Under $15,000

$25,000 – $34,999

$35,000 – $49,999

$50,000 – $74,999

$75,000 – $99,999

$100,000 – $149,999

Over $150,000

$15,000 – $24,999

What other types of exercise equipment do you own?

Did you receive this item as a gift? Yes

Name of original purchaser:

Original purchaser customer ID number:

Thanks for filling out this questionnaire. Your answers are important to us. Please check here if you would prefer

not to obtain information on new and interesting opportunities from other exciting companies.

trademarks or trademarks of Nautilus Inc.

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commercial or institutional use.

What Is Covered

Service Support

• Damage due to use by persons who weigh

more than 300 pounds (136 kg).

Nautilus, Inc. warrants to the original purchaser

Call to speak to a Nautilus Representative at 1-

800-NAUTILUS (628-8458) or write to Bowflex®

Blaze™ home gym at 16400 SE Nautilus Drive,

Vancouver, WA 98683. You may need to return the

defective part, at your expense, to the address

given to you by a Nautilus Representative. Always

include an explanation of the problem. Adequate

protective packaging of the defective parts or unit

and cost of shipping are your responsibility.

of the Bowflex Blaze™ home gym that the

Bowflex Blaze™ home gym is free from defects

• Damage due to abuse, accident, failure to

follow instructions or warnings in the Owner’s

Manual, misuse, mishandling, accident or Acts

of God (such as floods or power surges).

in materials or workmanship, with the exceptions

stated below. This warranty is not transferable or

applicable to any person other than the original

purchaser and is only applicable for products

sold and used in the United States or Canada

or Mexico. Tampering with the unit will void the

warranty.

• Damage due to normal wear and tear.

What We Will Do

The repaired part or unit will be returned to you at

the company’s expense.

During your Warranty Coverage Period, Nautilus,

Bowflex® Blaze™ Home Gym

Inc. will repair any Bowflex Blaze™ home

gym that proves to be defective in materials or

workmanship. In the event repair is not possible,

• 5 years on machine

How State Law Applies

• No-Time-Limit Warranty on individual Power

Rod® resistance rods

This warranty gives you specific legal rights, and

you may also have other rights which vary from

state to state.

Nautilus, Inc. will either replace your Bowflex

Blaze™ home gym or refund your purchase price,

less shipping and handling.

Warranties Do Not Cover

• A Bowflex Blaze™ home gym purchased for

Please fold over and tape before mailing

Bowflex Blaze™ Home Gym

16400 SE Nautilus Dr.

Vancouver, Washington, USA 98683

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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

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Introduction

Before starting the exercise routine you must

The Bowflex® Body Leanness Program

This program is scientifically designed for

maximal fat loss over six weeks. It is important

that you practice every aspect of the plan to

achieve optimum results.

be familiar with your Bowflex® home gym.

You should experiment with finding the proper

amount of resistance to use on each exercise.

You should be able to perform 8 repetitions, but

not more than 12 repetitions, for each exercise.

It is essential that you learn how to perform

each movement before trying a complete

circuit, because part of the effectiveness of the

training depends on minimal rest between each

exercise.

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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A Personal Guarantee From

Dr. Ellington Darden

Dear Bowflex® Enthusiast,

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

produces fat loss faster than any plan I’ve ever tested.

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

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

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

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

(3 per week) on the Bowflex® machine.

Bowflex® equipment was a significant part of the results. The exercises performed on it allowed the

participants to build muscle, which accelerated their metabolisms, and produced faster and greater fat

losses.

The plan worked so well that it became know as The Bowflex® Body Leanness Program.

Leanness means to strip away the fat from under the skin as well as at deeper levels. Leanness also implies a

pleasing shape and tone to the skeletal muscles.

You might say leanness is the opposite of fatness because the people involved in my research certainly got

rid of their excessive fatness in record time.

All the guidelines that were applied have been organized in the booklet you are now holding in your hands.

It’s the next best thing to actually going through one of my research projects. In fact, it’s probably better

since nothing is experimental. All of the fine points have been tried, tested and proven effective.

If you are overfat, and if you are interested in doing this program, there are several things that you need to

understand about my experience. Since 1965, I’ve trained more than 10,000 overfat individuals. After many

years of pushing, coaxing, and listening to these trainees, certain traits became evident to me:

• People are not lazy by choice. They are forced into it by the confusion that surrounds the abundance of

fitness information that is available. If these individuals are given simple decisive instructions, they will

train very intensely.

• People, if they are provided with specific menus, will drastically alter their eating habits.

• Most of these people, however, will do neither of these challenging things for more than a week — unless

they quickly see and feel changes in their body.

The Bowflex® Body Leanness Program emerged from these findings. For you to get the best-possible

results, you must be willing to exercise very intensely on the Bowflex® machine and adhere to a strict

eating plan.

In return, you’ll get simple exercise instructions, specific menus to use, and my guarantee that if you follow

the program exactly as directed, you’ll observe the pounds and inches disappear on almost a weekly basis.

Now it’s your turn to get excited, and get started!

Sincerely,

Dr. Ellington Darden

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Measurements

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

Women Measure:

Suprailium, triceps, and thigh.

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

is important that you accurately perform each task, then

at the end of the six-week program, repeat the process in

the same manner.

Men Measure:

Chest, abdomen, and thigh.

Body Weight:

Remove clothing and shoes and record your weight to

the nearest quarter pound or hundred grams. Be sure to

use the same scale when weighing yourself at the end of

the six-week program. For the most accurate recordings,

weigh yourself nude in the morning.

Since the program is divided into three two-week

segments, you may want to weigh yourself at the end of

each two-week period. Understand, however that weight

loss is not the best way to determine your success. Fat

loss is the key component. To determine the amount of

fat you’ve lost, you’ll need to follow the instructions in

the next section.

Enter your starting weight on the RESULTS SUMMARY

SHEET provided.

Circumference of Body Parts:

For an even better idea of the changes that will occur

to your body in the next six weeks, it is necessary to

measure the circumference of certain body parts. This

will tell you where the fat is shrinking and what areas are

toning up.

Use a plastic tape to measure the following:

1) Upper arms — hanging and relaxed, midway

between the shoulder and elbow.

2) 2” (5 cm) above navel — belly relaxed.

3) At navel — belly relaxed.

4) 2” (5 cm) below navel — belly relaxed.

5) Hips — feet together at maximum protrusion of

buttocks.

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

legs apart and weight distributed equally on both

feet.

Record each measurement on your Results Summary

Sheet.

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Measurements

Skinfold Measurements

To accurately track your progress through this six-week program, it is necessary to take skinfold

measurements.

By measuring yourself in this way, you will be able to determine your lean-body mass and your body-

fat percentage. The goal of this program is to increase your lean-body mass and decrease your body-fat

percentage.

Please read this section carefully. Proper measuring techniques are essential to track your success. It is best

to have someone measure you. Measuring yourself can lead to inaccurate results.

Women Measure: Suprailium, triceps, and thigh

Men Measure: Chest, abdomen, and thigh

Suprailium

Triceps

Thigh

Stand relaxed. Pick up a diagonal

skinfold just above the crest of the

hip bone on the right side of the

waist.

Stand with right elbow flexed 90

degrees and locate the center of

the back of the upper arm midway

between the shoulder and the

elbow. Relax arm at your side. Pick

up skinfold as pictured.

Stand relaxed with most of the

weight on your left leg. Pick up a

skinfold in the vertical plane on

the front side of the right thigh,

midway between the hip and knee

joints.

Chest

Abdomen

Stand relaxed. Pick up a vertical

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

3) Have the person taking the photograph move

away from you until he can see your entire body

in the viewfinder.

can do. The numbers and the tape measurements

are great, but actually seeing differences from

comparison photographs of yourself is quite

satisfying.

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

and back. Do not try to suck in your stomach.

Taking full-length photographs is not difficult, but

to see the maximum difference between before and

after, you should follow these guidelines.

5) Interlace your fingers and place them on top of

your head, so the contours of your torso will be

plainly visible. Keep your feet 8” (20 cm) apart in

all three pictures.

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

a snug solid color is best, and have the person

taking the picture stand in the same place, with

the same setting behind you.

6) When you get the film developed tell the

processors to make your after photos the same

size as your previous ones. This way, your height

in both sets of photos is equal and more valid

comparisons can be made.

2) Make sure you stand against an uncluttered,

light background.

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Determining Your Body Fat

To Use The Nomogram:

1) Locate the sum of your three skinfolds in the right column and mark it.

2) Locate your age in years on the far left column and mark it.

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

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

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

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

130

125

120

115

Female

110

Male

105

100

Percent

Body-Fat

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Calculating Lean Body Mass

Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will

eventually show you how many pounds of muscle were added to your body, after completing the program.

For Example:

Before the program, Joe weighs 200 pounds (90.7 kg) and measures 30% fat, which amounts to 60 pounds

(27.2 kg). Thus, his lean-body mass is 70%, or 140 pounds (63.5 kg).

After the program, Joe weighs 180 pounds (81.6 kg) and is 20% fat, which equals 36 pounds (16.3 kg). His

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

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

Before fat weight (60 pounds), minus after fat weight (36 pounds) equals 24 pounds (10.8 kg) of fat lost.

After lean-mass weight (144 pounds) minus before lean-mass weight (140 pounds) equals 4 pounds (1.8 kg)

of muscle gained.

Enter Your Information Here: (Pounds or Kilograms)

Before

Body Weight

Fat Percentage

Body Fat Weight

–

Weight of Body Fat

Lean-Body Weight

Use the Same Factors to Calculate After Six Weeks.

After

Body Weight

Fat Percentage

Body Fat Weight

–

Body Weight

Weight of Body Fat

Lean-Body Weight

Final Results

Before Body Fat Weight

After Lean-Mass Weight

After Body Fat Weight

Total Fat Lost

–

Before Lean-Mass Weight

Total Lean-Mass Gained

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Your Results Summary Sheet

Name

Age

Height

Weight Loss

Muscle Gain

Fat Loss

Weight Before

Weight After

Please follow the instructions in the “Measurements” section for measuring circumferences.

Measurements

Before

After

Difference

Right Arm

Left Arm

2” (5 cm) Above Navel

Navel

2” (5 cm) Below Navel

Hips

Right Thigh

Left Thigh

Total

Percent Body Fat

If you wish to send in your results, please send to: Bowflex Results, 16400 SE Nautilus Dr., Vancouver,

Washington USA. 98683. Or you may fax this sheet to Bowflex Results at 1-360-694-7755. Please include

your name, address, and phone number. Submissions may be selected for use in promotional marketing

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The Workouts

GUIDELINES Week 1&2

All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very

important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds

in the negative. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the

resistance by approximately 5 percent. Keep the time between exercises to a minimum, no longer than 60

seconds. No workout should take more than 30 minutes to complete. Perform each workout three days a

week.

Exercise

Leg Curl

Leg Extension

Bench Press

Lying Biceps Curl

Seated Shoulder Press

Seated Abdominal Crunch

Sets

Reps

8-12

GUIDELINES Week 3&4

All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very

important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds

in the negative. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the

resistance by approximately 5 percent. Keep the time between exercises to a minimum, no longer than 45

seconds. No workout should take more than 30 minutes to complete. Perform each workout three days a

week.

Exercise

Leg Curl

Leg Extension

Bench Press

Lying Biceps Curl

Seated Shoulder Press

Rear Deltoid Rows*

SeatedTriceps Extension

Seated Abdominal Crunch

Sets

Reps

8-12

GUIDELINES Week 5&6

All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very

important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds

in the negative. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the

resistance by approximately 5 percent. Keep the time between exercises to a minimum, no longer than 30

seconds. No workout should take more than 30 minutes to complete. Perform each workout three days a

week.

Exercise

Leg Curl

Leg Extension

Leg Press

Sets

Reps

8-12

Bench Press

Lying Biceps Curl

Lying Shoulder Pullover

Reverse Fly

Rear Deltoid Rows*

SeatedTriceps Extension

Seated Abdominal Crunch

* The Upright Row exercise was used in Dr. Darden’s original study. Although many people have used this exercise for years, recent information in the

Physical Therapy field has caused the authors of this manual to caution against performing this exercise because of the unnatural twisting movement

created in the shoulder joint. We suggest you substitute Rear Deltoid Rows for the upright Row exercise.

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Eating Guidelines

You will be following a reduced-calorie nutrition program, which is divided into three two-week segments.

The program is a proven method for achieving maximal fat loss over a six-week period. It consists of a

carbohydrate-rich, descending-calorie eating plan, and a superhydration routine.

Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan:

Approximately 60 percent of the daily calories should be from carbohydrates. The other 40 percent will be

equally divided between proteins and fats. The 60:20:20 ratio of carbohydrates, proteins, and fats is ideal

for maximum fat loss.

Keep Menus Simple and Food Substitutions to a Minimum:

Research has established that successful dieters prefer the same foods each day for breakfast and lunch.

They

like variety, however, for dinner. Detailed menus and food choices are included later in this manual.

If you must vary from the menu items, try to stay within the 60:20:20 ratio of carbohydrates, proteins and

fats.

For Example

Carbohydrate Protein

Fat

Daily Amount

60%

20%

Calories

2000

1900

1800

1700

1600

1500

1400

1300

1200

1100

1000

1200

1140

1080

1020

960

900

840

780

400

380

360

340

320

300

280

260

240

220

200

400

380

360

340

320

300

280

260

240

220

200

720

660

600

Avoid Too Much Stress:

Too much stress of any kind can cause the body to actually preserve fat stores. You should relax more. An

after-dinner walk at a leisurely pace is helpful. Extra sleep is suggested, since sleep facilitates fat loss and

muscle recovery. Furthermore, to keep the body well rested, no other exercises or activities are allowed during

the six-week program. This is a scientifically proven program that works. More is not better. Any additional

exercise other than the amount recommended can and will harm your fat loss.

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Superhydrate Your System

Drinking plenty of water is essential to the success

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.

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.

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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The Eating Plan

The menus in the Bowflex eating plan are

designed for maximum fat-loss effectiveness and

nutritional value. For best results, follow them

exactly.

You’ll always have a 300 calorie breakfast, a 300

calorie lunch, and a 300 calorie dinner (women),

or 500 calorie dinner (men). With each two-week

descend, only your

snack calories will change: from 400 to 300 to

200 calories per day (men), or 300 to 200 to 100

calories

per day (women). For each of your five daily meals,

you’ll have at least three choices.

Every attempt has been made to utilize current

popular brand names and accurate calorie counts,

which are listed in the menus. But as you probably

realize the products are sometimes changed

or discontinued. If a listed item is not available

in your area, you’ll need to substitute a similar

product. Become an informed label reader at your

supermarket. Ask questions about any products

you don’t understand. Supermarket managers are

usually helpful. If they don’t have an answer to your

question, they will get it for you.

Everything has been simplified so even the most

kitchen-inept man or woman can succeed. Very

little cooking is required. All you have to do is read

the menus, select your food choices, and follow the

directions. It’s as simple as that.

If you find that you wish to vary from the outline

menu items try to stay with in the 60:20:20 ratio of

carbohydrates, proteins, and fats.

Each day you will choose a limited selection of

foods for breakfast and lunch. Most people can

consume the same basic breakfast and the same

basic lunch for months with little modification.

Ample variety during your evening meal, however,

will make daily eating interesting and enjoyable.

Additionally, the eating plan includes a mid-

afternoon and late-night snack to keep your energy

high and your hunger low.

Begin Week 1 on Monday and continue through

Sunday. Week 2 is a repeat of Week 1. Calories for

each food are noted in parentheses. A shopping list

follows.

The eating plan for the next six weeks descends:

Week 1 & 2:

Men 1500 calories per day.

Women 1200 calories per day.

Week 3 & 4:

Men 1400 calories per day.

Women 1100 calories per day.

Week 5 & 6:

Men 1300 calories per day.

Women 1000 calories per day.

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The Eating Plan - US Measurements

Soup (choice of one soup)

Steak Dinner

Breakfast = 300 calories

• Healthy Choice Hearty Chicken, 15-oz.

3 oz. lean sirloin, broiled (176)

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

(60)

Choice of bagel, cereal or shake.

can (260), or

• Campbell’s Healthy Request Hearty

Bagel

Vegetable Beef, 16-oz. can (260)

1/2 slice whole-wheat bread (35)

Noncaloric beverage

1/2 C. beets, canned (35)

1/2 C. skim milk (45)

Noncaloric beverage

Men add:

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.

2 slices whole wheat bread (140)

Chef Salad

1 t. Promise Ultra Vegetable Oil Spread

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

(12)

Cereal

1/2 C. skim milk (45)

1.5 oz. (42 grams) serving equals

approximately 165 calories.

Frozen Microwave Dinner

Choice of one meal:

Choice of one: Kellogg’s Low Fat Granola

(without raisins), General Mills Honey Nut

• Glazed Chicken Dinner, Lean Cuisine

Clusters, General Mills Basic 4

(230)

1/2 C. skim milk (45)

3/4 C. orange juice (82)

Noncaloric beverage

2/3 C. skim milk (60)

Noncaloric beverage

• Lasagna with Meat Sauce, Lean Cuisine

(240)

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.

1/2 C. skim milk (45)

Noncaloric beverage

• Macaroni and Cheese, Weight Watchers

(260)

Banana-Orange Shake

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

1/2 C. orange juice (55)

1/2 C. skim milk (45)

Noncaloric beverage

1/2 C. skim milk (45)

Choose calories from:

• Broccoli & Cheddar Cheese Sauce over

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)

Baked Potato, Lean Cuisine Lunch Express

1 t. safflower oil (42)

(250)

2 ice cubes (optional)

1/2 C. skim milk (45)

Noncaloric beverage

or Chocolate or Vanilla Shake

1 packet Carnation Instant Breakfast,

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

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

• Grilled Turkey Breast, Healthy Choice

(260)

1/2 C. skim milk (45)

Noncaloric beverage

Champion UltraMet , or another diet

shake powder that contains the appropriate

calories (100)

1 C. skim milk (90)

Men add:

Dinner

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

1 t. safflower oil (42)

2 slices whole wheat bread (140)

Men–500 calories, Women–300 calories

2 t. Promise Ultra Vegetable Oil Spread

1 t. Carnation Malted Milk powder (20)

Choice of tuna salad dinner, steak

dinner or frozen microwave dinner.

(24)

2 ice cubes (optional)

1/2 C. skim milk (45)

Tuna Salad Dinner

Lunch = 300 calories.

In a large bowl, mix the following:

1 6-oz. can chunk light tuna in water (180)

Late-Night Snack

Choice of sandwich, soup or salad.

1 T. Hellmann’s Light, Reduced-Calorie

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.

Mayonnaise (50)

Sandwich

2 T. sweet pickle relish (40)

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

added (30)

2 slices whole wheat bread (140)

2 t. Promise Ultra Vegetable Oil Spread

(24)

Noncaloric beverage

Men add:

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

2 slices whole wheat bread (140)

2 oz. white meat (about 8 thin slices),

chicken or turkey (80)

1 oz. fat-free cheese (1 1/2 slices) (50)

(Opt.: Add to bread 1 t. Dijon mustard (0)

Noncaloric beverage

Choose calories from afternoon snack

selections plus the following:

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

2 C. light, microwave popcorn (100)

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The Eating Plan - Metric Measurements^*

Soup (choice of one soup)

Steak Dinner

Breakfast = 300 calories

• Healthy Choice Hearty Chicken, 420 g

85 g lean sirloin, broiled (176)

120 ml sweet peas, canned, no salt

added (60)

Choice of bagel, cereal or shake.

can (260), or

• Campbell’s Healthy Request Hearty

Bagel

Vegetable Beef, 450 g can (260)

1/2 slice whole-wheat bread (35)

Noncaloric beverage

120 ml beets, canned (35)

120 ml skim milk (45)

Noncaloric beverage

Men add:

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.

2 slices whole wheat bread (140)

Chef Salad

5 ml Promise Ultra Vegetable Oil Spread

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

(12)

Cereal

120 ml skim milk (45)

42 gram serving equals

approximately 165 calories.

Frozen Microwave Dinner

Choose one meal:

Choice of one: Kellogg’s Low Fat Granola

(without raisins), General Mills Honey Nut

• Glazed Chicken Dinner, Lean Cuisine

Clusters, General Mills Basic 4

(230)

120 ml skim milk (45)

177 ml orange juice (82)

Noncaloric beverage

160 ml skim milk (60)

Noncaloric beverage

• Lasagna with Meat Sauce, Lean Cuisine

(240)

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.

120 ml skim milk (45)

Noncaloric beverage

• Macaroni and Cheese, Weight Watchers

(260)

Banana-Orange Shake

1 large banana (22 cm long) (100)

120 ml orange juice (55)

120 ml skim milk (45)

Noncaloric beverage

Choose calories from:

• Broccoli & Cheddar Cheese Sauce over

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)

Baked Potato, Lean Cuisine Lunch Express

5 ml safflower oil (42)

(250)

2 ice cubes (optional)

120 ml skim milk (45)

Noncaloric beverage

or Chocolate or Vanilla Shake

1 packet Carnation Instant Breakfast,

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

240 ml light, nonfat, flavored yogurt (100)

• Grilled Turkey Breast, Healthy Choice

(260)

120 ml skim milk (45)

Noncaloric beverage

Men add:

Champion UltraMet , or another diet

shake powder that contains the appropriate

calories (100)

240 ml skim milk (90)

Dinner

1/2 large banana (22 cm long) (50)

5 ml safflower oil (42)

2 slices whole-wheat bread (140)

10 ml Promise Ultra® Vegetable Oil

Spread (24)

Men–500 calories, Women–300 calories

5 ml Carnation Malted Milk powder (20)

Choice of tuna salad dinner, steak

dinner or frozen microwave dinner.

2 ice cubes (optional)

120 ml skim milk (45)

Tuna Salad Dinner

Lunch = 300 calories.

In a large bowl, mix the following:

1 can (170 g) chunk light tuna in water (180)

Late-Night Snack

Choice of sandwich, soup or salad.

15 ml Hellmann’s Light, Reduced-Calorie

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.

Mayonnaise (50)

Sandwich

30 ml sweet pickle relish (40)

60 ml whole kernel corn, canned, no salt

added (30)

2 slices whole wheat bread (140)

10 ml Promise Ultra Vegetable Oil

Spread (24)

Noncaloric beverage

Men add:

120 ml sliced white potatoes, canned (45)

2 slices whole wheat bread (140)

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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Shopping List

Quantities needed for listed items will depend

Meat, Poultry, Fish and Entrees

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

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

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.

Canned soup:

Healthy Choice Hearty Chicken, Campbell’s

Staples

Healthy Request Hearty Vegetable Beef.

Orange juice, skim milk, whole-wheat bread,

Promise Ultra Vegetable Oil Spread, Italian

Frozen microwave dinners or entrees:

fat-free dressing, Dijon mustard, safflower oil,

noncaloric beverages

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

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,

Grains

Healthy Choice Grilled Turkey Breast.

Bagels, Sarah Lee (frozen)

Cereals — 1.5 oz. (42 g) serving equals

approximately 165 calories; Kellogg’s Low-Fat

Granola (without raisins), General Mills Honey

Nut Clusters, General Mills Basic 4.

Wheat germ, malted milk powder, popcorn

(microwave light).

Fruits

Bananas, large (8 3/4 inches [22 cm] long), apples

(3-inch [7.6 cm] diameter), cantaloupes (5-inch

[12.7 cm] diameter), dried prunes, raisins.

Vegetables

Lettuce, tomatoes, whole kernel corn (canned no

salt added), sweet peas, (canned no salt added),

sliced white potatoes (canned), cut beets (canned).

Dairy

Yogurt (light nonfat), cream cheese (light), cheese

(fat-free), low-fat frozen yogurt, Carnation Instant

Breakfast packets, Champion UltraMet Packets.

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Q & A

Q. I often get headaches when I eat only 1000

calories a day. What should I do?

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

It may be helpful to supplement your diet with a

little extra vitamin C each day to help toughen

the walls of the capillaries.

Cuisine dinners actually have too little fat for

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?

my nutritional requirements.

Q. May I have dinner for lunch and lunch for

dinner?

A. Yes.

A. It would be great if you could, but you cannot.

The number of calories per day is the problem.

Teenagers require significantly more calories

each day than 1500, which is the highest level.

Check with a registered dietician (RD) for

appropriate recommendations.

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

water. Can I drink water without it being

chilled?

A. Yes, but you won’t get the 123 calories or more

thermogenic effect from warming the cold water

to core body temperature. Try a more gradual

drinking of the cold water. You may have been

consuming it too quickly.

Your teenage son and daughter, however, could

follow the Bowflex exercise routines.

Q. I’m afraid that I might get large, unfeminine

muscles from some of the Bowflex exercises

Q. Is it possible to drink too much water?

you recommend in this course. What can I do to

prevent this from happening?

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

to drink four or five times as much per day as

I’m recommending. There are a few ailments

that can be negatively affected by large amounts

of fluid. If you feel you have a problem, check

with your doctor before starting the program.

A. You are worrying about large muscles

unnecessarily. Building large muscles requires

two conditions. First, the individual must have

long muscles and short tendons. Second, 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 you dislike the taste of your tap water,

then drink your favorite bottled water. But first

Under no circumstances could 99.99 percent

of American women develop excessively large

muscles. Progressive resistance exercise such

as with the Bowflex machine will make your

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Q & A

muscles larger – but not excessively large – and

larger muscles will make your body firmer and

more shapely.

proper strength training they can actually retard

the reduction of fat.

Fat loss is retarded in two ways. Too much

repetitive activity prevents maximum muscle

building by

Q. Why is it so important I perform the Bowflex

exercises with a 4-second count on the lifting

and lowering?

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

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.

your diet.

The primary purpose of this program is to

lose fat in the most effective and most efficient

manner. Fat loss is prioritized and maximized by

building muscle at the same time. The muscle-

building process is optimized by a well-rested

recovery ability, which necessitates keeping your

strenuous and moderately strenuous activities to

a bare minimum.

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.

• 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.

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 someone with whom you’ll

share a spirit of cooperation, not competition.

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 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

A. Because doing so doesn’t speed up fat loss.

Aerobic dancing – and other activities such as

running, swimming, cycling, stair-stepping, and

racquetball – do not contribute significantly

to the fat-loss process. In fact, when added to

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.

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Q & A

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

pounds for 12 repetitions on the leg extension,

then keep it on 100 pounds and do not go up to

105 pounds. You can maintain the 100-pound level

much easier that you can increase it. Second, you

do not need to train three times a week. You can

maintain your strength at twice a week.

What do I do to maintain my new body weight?

A. Once you’ve lost your excessive fat, your next

task is to maintain that status. Here are the

adjustments you need to make to your current

practices.

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

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

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.

8. Standing Biceps Curl

9. Seated Wrist Curl

10. Seated Wrist Extension

Maintenance Routine 2

Eat smaller meals more frequently.

You’ve been limiting your five meals per day to 300

calories if you’re a woman, or 500 calories if you’re

a man. You may now up the calories by 100. What

happens if during a single meal you eat more than

400 calories if you’re a woman, or 600 calories if

you’re a man? Don’t panic. Simply understand that

you will sometimes backslide. Learn to anticipate

these urges and take corrective action.

1. Leg Curl

2. Leg Extension

3. Standing Lateral Shoulder Raise

4. Seated Shoulder Press

5. Rear Deltoid Row

6. Decline Press

7. Reverse Curl

8. Seated Triceps Extension

9. Low Back Extension

10. Abdominal Crunch

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

day.

You should realize by now the benefits of

consuming plenty of water each day. Make your

water bottle a permanent part of your lifestyle.

Look in your Bowflex Owner’s Manual for

descriptions

of the new exercises.

Train on Bowflex equipment at least twice a

week.

Be consistent with your Bowflex exercising,

healthy eating, and superhydrating — and your

accomplishments may well exceed your goals.

There are two primary differences between

maintenance and strength-building routines. First,

for maintenance, you do not have to increase

the resistance each week or so. If you can do 100

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Exercise Log

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

DATE

EXERCISE

Sets

Reps

10, 9

Bench

120, 130

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

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IMPORTANT CONTACT NUMBERS

If you need assistance, please have both the serial number of your machine and the date of purchase available when you

contact the appropriate Nautilus, Inc. ofﬁce listed below.

INTERNATIONAL CUSTOMER SERVICE

WORLDWIDE CUSTOMER SERVICE

• SWITZERLAND OFFICE

Nautilus International S.A.

Rue Jean Prouve 6

• NORTH AMERICA OFFICE

Nautilus, Inc.

World Headquarters

1762 Givisiez / Switzerland

Tel: +41-26-460-77-77

Fax: +41-26-460-77-70

16400 S.E. Nautilus Drive

Vancouver, Washington, USA 98683

Phone: 800-NAUTILUS

e-mail: [email protected]

INTERNATIONAL OFFICES:

• SWITZERLAND OFFICE

Nautilus Switzerland S.A.

Rue Jean Prouve 6

1762 Givisiez / Switzerland

Tel: +41-26-460-77-66

Fax: +41-26-460-77-60

Web: www.nhfg-intl.com

• GERMANY and AUSTRIA OFFICE

Nautilus GmbH

Tel: 02204-61027

Fax: 02204-62890

• ITALY OFFICE

Nautilus Italy s.r.l.

Tel: 031-51-10-86

Fax: 031-34-24-97

• UNITED KINGDOM OFFICE

Nautilus UK Ltd.

Tel: 01-908-267-345

Fax: 01-908-267-346

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

Printed in China

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