Bowflex Home Gym Motivator 2 User Manual
Special Edition Includes:  
Dr. Ellington Darden’s  
Six Week Fast Fat Loss –  
Body Leanness Program  
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The Bowflex Motivator 2  
Home Gym  
Owner’s Manual  
and Fitness Guide  
Written By: Tom Purvis RPT, RTS  
Registered Physical Therapist  
and founder of the  
Resistance Training  
Specialist Program  
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Safety Precautions  
WARNING: Failure to follow these precautions can cause damage to the the Bowflex® Motivator® 2  
home gym and serious injury to users and bystanders.  
•
•
Read the owner’s manual and follow it carefully before using the  
machine.  
•
Keep out of the path of the Power Rod® unit when exercising  
and make certain that observers also stand clear of the Bowflex®  
Motivator® 2 home gym when the Power Rod® unit are in use.  
CONSULT YOUR PHYSICIAN BEFORE STARTING ANY EXERCISE  
PROGRAM. Only he or she can determine the exercise program  
that is appropriate for your particular age and condition. If you  
have not been exercising or are pregnant or have a heart condition  
or any physical limitation, failure to consult your physician before  
engaging in physical exercise, such as using the Bowflex®  
Motivator® 2 , could result in serious injury or death. If while  
using the Bowflex® Motivator® 2 you have any pain or tightness  
in your chest, an irregular heart beat, shortness of breath, feel  
faint, light-headed or dizzy or have any pain or discomfort, STOP  
and consult your physician immediately.  
•
Never use dumbbells or other weight equipment to increase the  
weight resistance. Doing so will likely damage the equipment and  
potentially injure users. Use only the Power Rod® unit that came  
with your Bowflex® Motivator® 2 home gym.  
•
Never move or adjust the seat while sitting on it. Never stand on the  
seat. You could lose your balance and fall and damage the seat  
•
•
Never attempt to exercise while the seat rail is in the folded position.  
Never attempt to exercise with more resistance than you are  
physically able to handle.  
•
Never allow children to use the Bowflex® Motivator® 2 home  
gym unsupervised. To do so could result in injury. Certain kinds  
of resistance training may be inappropriate for children in certain  
younger age groups. Before children are allowed to use the  
equipment, their mental and physical development should be taken  
into account through consultation with their doctor, who must  
approve any exercise program before a child attempts it. Children  
should be controlled and instructed on the correct use of the  
equipment.  
•
•
DO NOT TRY EXERCISES THAT ARE NOT IN THIS MANUAL. Only  
the exercises in this manual are based on the calibrated resistance  
and capacity levels of the Bowflex® Motivator® 2 home gym.  
Exercises not in this manual may damage the equipment or cause  
injury.  
Parents and others in charge of children should be aware that  
children, because of their natural play instinct and fondness for  
experimenting, may be tempted to situations and behavior for  
which the equipment is not intended, with resulting damage to the  
equipment and injury to the children or others. Children’s access  
to the equipment should therefore be controlled, and they should  
be instructed about the potential for personal injury and damage if  
they play with the equipment.  
•
•
This equipment is under no circumstances suitable as a children’s  
toy.  
Maximum user weight for the Bowflex® Motivator® 2 home gym  
is 300 pounds (136 kg). For your safety, do not use or allow others to  
use the Bowflex® Motivator® 2 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.  
•
•
•
•
•
•
Keep your body weight centered on the machine, seat, or base frame  
platform while exercising.  
•
•
•
Before exercising, make sure the cable pulley system is properly  
secured, properly attached, and in perfect working condition.  
When using the Bowflex® Motivator® 2 home gym for standing leg  
exercises, always grasp the Lat Bar on your machine for stability.  
Keep cables and Power Rod® unit bound with the rod binding strap  
when not in use.  
Set up and use your Bowflex® Motivator® 2 home gym on a hard,  
level surface.  
Do not wear any loose or dangling clothing or jewelry while using  
the Bowflex® Motivator® 2 home gym. Stand clear of all moving  
components.  
Allow a workout area of at least 8’4” x 6’6” (2.6 m x 2 m) of free  
space for safe operation of the Bowflex® Motivator® 2 home gym.  
This machine is meant for individual consumer use only, and is not  
meant for use by institutions.  
•
When connecting the Power Rod® unit to the cable hooks or  
disconnecting them, do not stand so that you are looking directly  
over the top of the rods. Stand off to the side, so that if a rod is  
accidentally released, you will not be struck by it.  
Always read and follow the Warning and Safety labels attached  
to your Bowflex® Motivator® 2 home gym. Do not remove these  
labels. If you need replacement labels, please call a Nautilus  
Representative at (800) 628-8458.  
Safety Precautions  
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Get To Know Your Bowflex Motivator 2 Safety Warning Labels  
The following safety warnings are located on the Bowflex® Motivator® 2 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 (800) 628-8458.  
Label 1  
Label 4  
Label 3  
Label 2  
Home Gym  
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Get To Know Your Bowflex Motivator 2 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: “Caution: At all times stay out of the paths of moving  
rods.”  
Location: Left and right side of rod box.  
Label 3: “Warning: Do not hang from bar.”  
Figure 1  
Location: Front of lat tower.  
Label 4: “Caution: Before each use of this equipment, check all fasteners, snap hooks, cables and pulley  
functions. Tighten and fasten as needed. Check pulleys and cable for wear and function.”  
Location: Back of the lat tower below Label 1.  
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Get To Know Your Bowflex Motivator 2 Home Gym  
Please take your time to read through the entire manual and follow it carefully before attempting to use your Bowflex® Motivator® 2 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.  
Home Gym  
Upper  
Lat Tower  
Bent Lat Bar  
Power Rod® Unit  
Lat Bar Pulley  
Rod Caps  
Rod Hook  
Cable  
Leg Attachment  
Bench  
Rod Box  
Chest Bar Pulley  
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How to Use Your Bowflex Motivator 2 Home Gym  
Power Rod® Resistance  
Safety  
Power Rod® units are made from a special composite  
material. Your rods are sheathed with a protective black  
rubber coating. Each rod is marked with its weight rating  
on the “Rod Cap”.  
When connecting the Power  
Rod unit to the cable hooks  
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and disconnecting them, do  
not stand so that you are  
looking directly over the top of  
the rods. Stand off to the side,  
so that if a rod is accidentally  
released, you will not be  
struck by it.  
Adjusting And  
Understanding  
The Resistance  
The Bowflex® Motivator®2  
home gym comes with 210  
When You Are Not Using Your  
Bowflex® Motivator®2 Home Gym  
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].  
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Disconnect the cables from the Power Rod unit when  
your are not using your Bowflex® Motivator®2 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. Leaving the  
rods and cables under  
tension could cause  
injury if a rod were  
inadvertantly released.  
Hooking The Power Rod® Unit To The  
Cables  
You may use one rod or several rods in combination, to  
create your desired resistance  
level.  
To hook multiple rods up to  
one cable, bend the closest rod  
toward the cable and place the  
cable hook through that rod cap.  
You can then hook up the next  
closest rod through the same  
cable hook.  
Hooking up the closest rod first  
prevents rods from crossing over  
the top of one another.  
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How to Use Your Bowflex Motivator 2 Home Gym  
2) Remove all Power Rod® resistance and then  
The Workout Bench  
bind the Power Rod® unit with the rod binding strap.  
3) Remove the Seat Rail Knob from the seat rail.  
4) Tilt the bench toward the Power Rod® unit.  
Your Bowflex®Motivator® 2 home gym has a number of seat  
and bench positions: flat bench forward, flat bench back, 45°  
incline and free-sliding seat extension.  
To adjust the seat, pull out the Seat Rail Knob, then slide the  
seat to one of the three locking holes on the Seat Rail. Release  
the Seat Rail Knob to secure when finished.  
5) Secure the bench by inserting the Seat Rail  
Knob into the hole in the side of the Seat Rail Bracket.  
Maintenance and Care of Your  
Bowflex® Motivator®2 Home Gym  
Removing the Bench:  
The Bench easily attaches and releases from the Seat.  
To attach the Bench, insert the half hinge on the end of the  
Bench into the half hinge on the seat. To remove  
the Bench, lift up on the long portion and pull away from seat.  
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.  
Flat Bench:  
Clean the bench with a non-abrasive household cleaner after  
each use. This will keep it looking new. Do not  
use automotive cleaner, which can make the bench  
too “slick.”  
The Flat bench position is used for most exercises. You may lock  
the bench into a Back (closest to Power Rod® unit) or Forward  
(furthest from Power Rod® unit) position to accommodate height/  
reach needs.  
Review all warning notices. The  
45° Incline Bench:  
safety and integrity designed into a  
machine can only be maintained when  
the equipment is regularly examined  
for damage and repaired. It is the sole  
responsibility of the owner to ensure  
that regular maintenance is performed.  
Worn or damaged components shall  
be replaced immediately or the  
Start with a flat bench, following the  
above instructions to release and move  
the seat and bench. Lift the bench  
while sliding the seat toward the  
Power Rod® unit until the bench back  
is resting against the Lat Tower.  
Free-Sliding Seat:  
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® Motivator®2 home  
gym, please call our Customer Service  
Department at 1-800-NAUTILUS  
(1-800-628-8458) or by mail at:  
Storing Your  
Bowflex® Motivator® 2  
Home Gym  
Folding your Bowflex® Motivator®2  
home gym for storage is easy.  
16400 SE Nautilus Drive  
Vancouver, Washington, USA 98683  
1) Lock the Seat and Bench  
into the flat position.  
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Get To Know Your Bowflex Motivator 2 Home Gym  
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How to Use Your Bowflex Motivator 2 Home Gym  
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.  
Warning:  
•Before using the Lat Cross Bar, make sure that all fasteners are in place and tightened.  
•Make sure that the Lat Tower cables are securely fastened to the regular Bowflex® cables and the  
Bent Lat Bar, Squat Bar or Hand Grips.  
•Always use the Bent Lat Bar holders to support the Bent Lat Bar, or remove the bar when not in  
use.  
•Do not hang from or attempt to perform “chin ups” from the Lat Cross Bar.  
•Never pull on the Bent Lat Bar unless there is resistance attached to it.  
Leg Extension: Designed to add more effectiveness exercises that target your legs, thighs, calves, etc.  
Caution:  
•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.  
Grips manufactured under license agreement with Hands-On Sports & Gym Accessories, Inc. Patent #4756527  
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Using Your Leg Press Belt  
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.  
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The Bowflex  
Body Leanness  
Program  
By Ellington Darden, Ph.D.  
The following program was created by  
Dr. Ellington Darden. It contains a rigorous  
fitness and dietary program. Please  
consult your physician before beginning  
any fitness or dietary program.  
Some of the names of the  
exercises listed in this program  
have been changed in order  
to match the names of  
the exercises in this  
manual. The exercises  
themselves have not  
been changed, in  
order to preserve  
the integrity of  
Dr. Darden’s  
Study.  
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Introduction  
Before starting the exercise routine you must be familiar  
with your Bowflex® Motivator® 2 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 Bowflex® Body Leanness  
Program  
This program is scientifically designed for maximal fat  
loss over six weeks. It is important that you practice  
every aspect of the plan to achieve optimum results.  
The program separates into three two-week stages.  
During each stage you will exercise, control the number  
and quality of calories you consume, and drink plenty of  
ice-cold water.  
7! 2 . ) . '  
CONSULT YOUR PHYSICIAN BEFORE STARTING THIS PROGRAM.  
Show this plan and your Bowflex® Motivator® 2 home gym Owner’s Manual to your  
physician. Only he or she can determine whether this course is appropriate for your  
particular age and condition. If while using the Bowflex® Motivator® 2 you have  
any pain or tightness in your chest, an irregular heart beat, shortness of breath, feel  
faint, light-headed or dizzy or have any pain or discomfort, STOP and consult your  
physician immediately.  
Certain people who should not try this program--including 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 is not an all-inclusive list. You may have a condition that would make  
this program unsafe for you. Play it safe and consult a healthcare professional  
before starting the program.  
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The Bowflex Body Leanness Program  
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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® home gym was a significant part of the results. The exercises performed on it allowed the participants to build  
muscle, which accelerated their metabolisms, and produced faster and greater fat losses.  
The plan worked so well that it became know as The Bowflex® Body Leanness Program.  
Leanness means to strip away the fat from under the skin as well as at deeper levels. Leanness also implies a pleasing shape  
and tone to the skeletal muscles.  
You might say leanness is the opposite of fatness because the people involved in my research certainly got rid of their excessive  
fatness in record time.  
All the guidelines that were applied have been organized in the booklet you are now holding in your hands. It’s the next best  
thing to actually going through one of my research projects. In fact, it’s probably better since nothing is experimental. All of the  
fine points have been tried, tested and proven effective.  
If you are overfat, and if you are interested in doing this program, there are several things that you need to understand about my  
experience. Since 1965, I’ve trained more than 10,000 overfat individuals. After many years of pushing, coaxing, and listening to  
these trainees, certain traits became evident to me:  
• People are not lazy by choice. They are forced into it by the confusion that surrounds the abundance of fitness information that  
is available. If these individuals are given simple decisive instructions, they will train very intensely.  
• People, if they are provided with specific menus, will drastically alter their eating habits.  
• Most of these people, however, will do neither of these challenging things for more than a week—unless they quickly see and  
feel changes in their body.  
The Bowflex® Body Leanness Program emerged from these findings. For you to get the best-possible results, you must be willing  
to exercise very intensely on the Bowflex® machine and adhere to a strict eating plan.  
In return, you’ll get simple exercise instructions, specific menus to use, and my guarantee that if you follow the program exactly  
as directed, you’ll observe the pounds and inches disappear on almost a weekly basis.  
Now it’s your turn to get excited, and get started!  
Sincerely,  
Dr. Ellington Darden  
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The Bowflex Body Leanness Program  
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Measurements  
If you would like to measure your personal before-and-after results,  
there are several steps you need to take. It is important that you  
accurately perform each task, then at the end of the six-week  
program, repeat the process in the same manner.  
Women Measure:  
Suprailium, triceps, and thigh.  
Men Measure:  
Chest, abdomen, and thigh.  
Body Weight:  
Remove clothing and shoes and record your weight to the nearest  
quarter pound or hundred grams. Be sure to use the same scale  
when weighing yourself at the end of the six-week program. For the  
most accurate recordings, weigh yourself nude in the morning.  
Since the program is divided into three two-week segments,  
you may want to weigh yourself at the end of each two-week  
period. Understand, however that weight loss is not the best  
way to determine your success. Fat loss is the key component. To  
determine the amount of fat you’ve lost, you’ll need to follow the  
instructions in the next section.  
Enter your starting weight on the RESULTS SUMMARY SHEET  
provided.  
1
Circumference of Body Parts:  
2
3
4
5
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  
6
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  
Suprailium  
Thigh  
Triceps  
Stand relaxed. Pick up a diagonal skinfold  
just above the crest of the hip bone on the  
right side of the waist.  
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.  
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.  
Men Measure: Chest, Abdomen and Thigh  
Chest  
Stand relaxed. Pick up a diagonal skinfold  
over the right pectoralis muscle, midway  
between the armpit and the nipple.  
Abdomen  
Stand relaxed. Pick up a vertical skinfold  
on the right side of the navel.  
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The Bowflex Body Leanness Program  
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Measurements  
Using Calipers When Measuring Skinfolds  
The procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of skin and surface fat  
and pull it away from the underlying muscle. Take the caliper in your other hand and open the jaws. Clamp the jaws over the  
pinched skin and fat. The jaws exert constant tension at the point of contact with the skin. The thickness of the double layer of  
skin and fat can then be read directly from the caliper, which is marked in millimeters.  
Women  
Men  
Suprailium  
Chest  
Triceps  
Thigh  
Total  
Abdomen  
Thigh  
Total  
Use these figures on the following chart to determine your  
body-fat percentage and enter the number on the line  
below.  
Starting body-fat percentage  
Optional Picture Taking  
Pictures can be the most exciting evaluation you can do. The  
numbers and the tape measurements are great, but actually  
seeing differences from comparison photographs of yourself is  
quite satisfying.  
3) Have the person taking the photograph move away from  
you until he can see your entire body in the viewfinder.  
4) Stand relaxed for three pictures, front, right side, and back.  
Do not try to suck in your stomach.  
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 Motivator® 2, 52:380-384, 1981.  
130  
125  
120  
115  
Female  
110  
Male  
105  
100  
95  
90  
85  
80  
75  
70  
65  
60  
55  
50  
45  
40  
35  
30  
25  
20  
15  
10  
40  
38  
36  
34  
33  
31  
60  
55  
50  
45  
40  
35  
30  
25  
20  
15  
29  
27  
25  
23  
32  
30  
28  
21  
19  
26  
24  
22  
20  
17  
15  
13  
11  
18  
16  
14  
12  
9
7
5
10  
3
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  
Body Weight  
Fat Percentage  
Body Fat Weight  
=
=
x
Weight of Body Fat  
Lean-Body Weight  
–
Use the Same Factors to Calculate After Six Weeks.  
After  
Body Weight  
Fat Percentage  
Body Fat Weight  
=
=
x
Body Weight  
Weight of Body Fat  
Lean-Body Weight  
–
Final Results  
Before Body Fat Weight  
After Lean-Mass Weight  
After Body Fat Weight  
Total Fat Lost  
=
=
–
–
Before Lean-Mass Weight  
Total Lean-Mass Gained  
®
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Your Results Summary Sheet  
Name  
Age  
Height  
Weight Loss  
Muscle Gain  
Fat Loss  
Weight Before  
Weight After  
Please follow the instructions in the “Measurements” section for measuring circumferences.  
Measurements  
Before  
After  
Difference  
Right Arm  
Left Arm  
2” (5 cm) Above Navel  
Navel  
2” (5 cm) Below Navel  
Hips  
Right Thigh  
Left Thigh  
Total  
Percent Body Fat  
If you wish to send in your results to the Bowflex Division, please send to: Bowflex® Results, 16400 SE Nautilus Drive,  
Vancouver, Washington, USA 98683. Or you may fax this sheet to Bowflex Results at 1-360-694-7755. Please include your name,  
address, and phone number. Submissions may be selected for use in promotional marketing materials.  
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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 Extension  
Bench Press  
Lying Biceps Curl  
Seated Shoulder Press  
Seated Abdominal Crunch  
Sets  
Reps  
8-12  
8-12  
8-12  
8-12  
8-12  
1
1
1
1
1
GUIDELINES Week 3&4  
All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The movement  
for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth.  
When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. Keep the time between exercises to  
a minimum, no longer than 45 seconds. No workout should take more than 30 minutes to complete. Perform each workout three  
days a week.  
Exercise  
Leg Extension  
Bench Press  
Lying Biceps Curl  
Seated Shoulder Press  
Rear Deltoid Rows*  
SeatedTriceps Extension  
Seated Abdominal Crunch  
Sets  
Reps  
8-12  
8-12  
8-12  
8-12  
8-12  
8-12  
8-12  
1
1
1
1
1
1
1
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 Extension  
Leg Press  
Bench Press  
Lying Biceps Curl  
Lying Shoulder Pullover  
Reverse Fly  
Rear Deltoid Rows*  
SeatedTriceps Extension  
Seated Abdominal Crunch  
Sets  
Reps  
8-12  
8-12  
8-12  
8-12  
8-12  
8-12  
8-12  
8-12  
8-12  
1
1
1
1
1
1
1
1
1
* 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  
Daily Amount  
Carbohydrate Protein  
Fat  
60%  
20%  
20%  
Calories  
2000  
1900  
1800  
1700  
1600  
1500  
1400  
1300  
1200  
1100  
1000  
1200  
1140  
1080  
1020  
960  
900  
840  
780  
400  
380  
360  
340  
320  
300  
280  
260  
240  
220  
200  
400  
380  
360  
340  
320  
300  
280  
260  
240  
220  
200  
720  
660  
600  
Avoid Too Much Stress:  
Too much stress of any kind can cause the body to actually preserve fat stores. You should relax more. An after-dinner walk at  
a leisurely pace is helpful. Extra sleep is suggested, since sleep facilitates fat loss and muscle recovery. Furthermore, to keep  
the body well rested, no other exercises or activities are allowed during the six-week program. This is a  
scientifically proven program that works. More is not better. Any additional exercise other than the amount recommended can  
and will harm your fat loss.  
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Superhydrate Your System  
Drinking plenty of water is essential to the success of this  
program. Drinking the recommended amount of water can  
seem like a challenge at first. Stick with it. Carry a large  
sport bottle or similar item with you throughout the day. After  
several weeks, you will find that you actually thirst for more  
and more water, and the amounts recommended are easily  
reached.  
Don’t be surprised if you have to make more than a dozen  
trips to the restroom, especially during the first week of the  
program. Remember, your body is an adaptive system, and it  
will soon accommodate the increased water consumption.  
Note: Although it is doubtful that you could ever drink too  
much water, a few ailments can be negatively affected by large  
amounts of fluid. For example, anyone with a kidney disorder,  
or anyone who takes diuretics, should consult a physician  
before going on the recommended water-drinking schedule. If  
you have any doubts about the recommendations, play it safe  
and check with your doctor.  
Superhydration aids fat loss in a number of ways. First, the  
kidneys are unable to function without adequate water. When  
they do not work to capacity some of their load is dumped  
onto the liver.  
This diverts the liver from its primary function, which is  
to metabolize stored fat into usable energy. Because it’s  
performing the chores of the water-depleted kidneys, the liver  
metabolizes less fat.  
Second, overeating can be averted through water intake, as  
water can keep the stomach feeling full and satisfied between  
meals.  
Third, ice-cold water requires calories to warm it to core body  
temperature. In fact, 1 US gallon of ice cold water (  
3.8 l) generates 123 calories of heat energy.  
You’ll be drinking from 1 to 1 5/8 US gallons  
(3.8 - 6.2 liters) of water each day on the following  
superhydration schedule:  
Week 1 = drink four 32-oz. bottles (3.8 liters) of ice-cold water per day.  
Week 2 = drink four and a half 32-oz. bottles (4.3 liters) of ice-cold water per day.  
Week 3 = drink five 32-oz. bottles (4.6 liters) of ice-cold water per day.  
Week 4 = drink five and a half 32-oz. bottles (5.2 liters) of ice-cold water per day.  
Week 5 = drink six 32-oz. bottles (5.7 liters) of ice-cold water per day.  
Week 6 = drink six and a half 32-oz. bottles (6.2 liters) 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.  
can (260), or  
3 oz. lean sirloin, broiled (176)  
1/2 C. sweet peas, canned, no salt added  
(60)  
Choice of bagel, cereal or shake.  
• Campbell’s® Healthy Request Hearty  
Vegetable Beef, 16-oz. can (260)  
1/2 slice whole-wheat bread (35)  
Bagel  
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.  
Noncaloric beverage  
2 slices whole wheat bread (140)  
1 t. Promise Ultra® Vegetable Oil Spread  
(12)  
Chef Salad  
2 C. lettuce, chopped (20)  
2 oz. white meat, chicken or turkey (80)  
2 oz. fat-free cheese (100)  
4 slices tomato, chopped (28)  
1 T. Italian, fat-free dressing (6)  
1 slice whole wheat bread (70)  
Noncaloric beverage  
Cereal  
1/2 C. skim milk (45)  
1.5 oz. (42 grams) serving equals  
approximately 165 calories.  
Choice of one: Kellogg’s® Low Fat Granola  
(without raisins), General Mills® Honey Nut  
Clusters, General Mills® Basic 4  
1/2 C. skim milk (45)  
Frozen Microwave Dinner  
Choice of one meal:  
• Glazed Chicken Dinner, Lean Cuisine®  
(230)  
2/3 C. skim milk (60)  
Noncaloric beverage  
• Lasagna with Meat Sauce, Lean Cuisine®  
(240)  
1/2 C. skim milk (45)  
Noncaloric beverage  
• Macaroni and Cheese, Weight Watchers®  
(260)  
1/2 C. skim milk (45)  
Noncaloric beverage  
• Broccoli & Cheddar Cheese Sauce over  
Baked Potato, Lean Cuisine® Lunch Express  
(250)  
1/2 C. skim milk (45)  
Noncaloric beverage  
3/4 C. orange juice (82)  
Noncaloric beverage  
Mid-Afternoon Snack  
Men–200 calories for Weeks 1&2;  
150 calories for Weeks 3&4;  
100 calories for Weeks 5&6.  
Women–150 calories for Weeks 1&2;  
100 calories for Weeks 3&4;  
50 calories for Weeks 5&6.  
Shake (choice of one shake)  
Place ingredients in blender. Blend until  
smooth.  
Banana-Orange Shake  
1 large banana (8 3/4 inches long) (100)  
1/2 C. orange juice (55)  
1/2 C. skim milk (45)  
Choose calories from:  
2 T. wheat germ (66)  
1 large banana (8 3/4 inches long) (100)  
1 apple (3-inch diameter) (100)  
1/2 cantaloupe (5-inch diameter) (94)  
5 dried prunes (100)  
1 t. safflower oil (42)  
2 ice cubes (optional)  
or Chocolate or Vanilla Shake  
1 packet Carnation® Instant Breakfast,  
Champion UltraMet®, or another diet  
shake powder that contains the appropriate  
calories (100)  
1 oz. (2 small 1/2 oz. boxes) raisins (82)  
1 C. light, nonfat, flavored yogurt (100)  
• Grilled Turkey Breast, Healthy Choice®  
(260)  
1/2 C. skim milk (45)  
Noncaloric beverage  
1 C. skim milk (90)  
1/2 large banana (8 3/4 inches long) (50)  
1 t. safflower oil (42)  
1 t. Carnation® Malted Milk powder (20)  
2 ice cubes (optional)  
Dinner  
Men add:  
Men–500 calories, Women–300 calories  
2 slices whole wheat bread (140)  
2 t. Promise Ultra® Vegetable Oil Spread  
(24)  
Choice of tuna salad dinner, steak  
dinner or frozen microwave dinner.  
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)  
1 T. Hellmann’s® Light, Reduced-Calorie  
Mayonnaise (50)  
Late-Night Snack  
Choice of sandwich, soup or salad.  
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.  
Sandwich  
2 T. sweet pickle relish (40)  
1/4 C. whole kernel corn, canned, no salt  
added (30)  
Noncaloric beverage  
Men add:  
1/2 C. sliced white potatoes, canned (45)  
2 slices whole wheat bread (140)  
2 slices whole wheat bread (140)  
2 t. Promise Ultra® Vegetable Oil Spread  
(24)  
2 oz. white meat (about 8 thin slices),  
chicken or turkey (80)  
1 oz. fat-free cheese (1 1/2 slices) (50)  
(Opt.: Add to bread 1 t. Dijon mustard (0)  
Noncaloric beverage  
Choose calories from afternoon snack  
selections plus the following:  
1/2 C. low-fat frozen yogurt (100)  
2 C. light, microwave popcorn (100)  
®
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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  
Vegetable Beef, 450 g can (260)  
1/2 slice whole-wheat bread (35)  
Bagel  
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.  
Noncaloric beverage  
2 slices whole wheat bread (140)  
5 ml Promise Ultra® Vegetable Oil Spread  
(12)  
Chef Salad  
480 ml lettuce, chopped (20)  
57 g white meat, chicken or turkey (80)  
57 g fat-free cheese (100)  
4 slices tomato, chopped (28)  
15 ml Italian, fat-free dressing (6)  
1 slice whole wheat bread (70)  
Noncaloric beverage  
Cereal  
120 ml skim milk (45)  
42 gram serving equals  
approximately 165 calories.  
Choice of one: Kellogg’s® Low Fat Granola  
(without raisins), General Mills® Honey Nut  
Clusters, General Mills® Basic 4  
120 ml skim milk (45)  
Frozen Microwave Dinner  
Choose one meal:  
• Glazed Chicken Dinner, Lean Cuisine®  
(230)  
160 ml skim milk (60)  
Noncaloric beverage  
• Lasagna with Meat Sauce, Lean Cuisine®  
(240)  
120 ml skim milk (45)  
Noncaloric beverage  
• Macaroni and Cheese, Weight Watchers®  
(260)  
120 ml skim milk (45)  
Noncaloric beverage  
• Broccoli & Cheddar Cheese Sauce over  
Baked Potato, Lean Cuisine® Lunch Express  
(250)  
120 ml skim milk (45)  
Noncaloric beverage  
• Grilled Turkey Breast, Healthy Choice®  
(260)  
120 ml skim milk (45)  
Noncaloric beverage  
Men add:  
177 ml orange juice (82)  
Noncaloric beverage  
Mid-Afternoon Snack  
Men–200 calories for Weeks 1&2;  
150 calories for Weeks 3&4;  
100 calories for Weeks 5&6.  
Women–150 calories for Weeks 1&2;  
100 calories for Weeks 3&4;  
50 calories for Weeks 5&6.  
Shake (choice of one shake)  
Place ingredients in blender. Blend until  
smooth.  
Banana-Orange Shake  
1 large banana (22 cm long) (100)  
120 ml orange juice (55)  
120 ml skim milk (45)  
Choose calories from:  
15 ml wheat germ (66)  
1 large banana (22 cm long) (100)  
1 apple (7.6 cm diameter) (100)  
1/2 cantaloupe (12.7 cm diameter) (94)  
5 dried prunes (100)  
5 ml safflower oil (42)  
2 ice cubes (optional)  
or Chocolate or Vanilla Shake  
1 packet Carnation® Instant Breakfast,  
Champion UltraMet®, or another diet  
shake powder that contains the appropriate  
calories (100)  
28 g (2 small 14 g. boxes) raisins (82)  
240 ml light, nonfat, flavored yogurt (100)  
240 ml skim milk (90)  
1/2 large banana (22 cm long) (50)  
5 ml safflower oil (42)  
5 ml Carnation® Malted Milk powder (20)  
2 ice cubes (optional)  
Dinner  
Men–500 calories, Women–300 calories  
2 slices whole-wheat bread (140)  
10 ml Promise Ultra® Vegetable Oil  
Spread (24)  
Choice of tuna salad dinner, steak  
dinner or frozen microwave dinner.  
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)  
15 ml Hellmann’s® Light, Reduced-Calorie  
Mayonnaise (50)  
Late-Night Snack  
Choice of sandwich, soup or salad.  
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.  
Sandwich  
30 ml sweet pickle relish (40)  
60 ml whole kernel corn, canned, no salt  
added (30)  
Noncaloric beverage  
Men add:  
120 ml sliced white potatoes, canned (45)  
2 slices whole wheat bread (140)  
2 slices whole wheat bread (140)  
10 ml Promise Ultra® Vegetable Oil  
Spread (24)  
57 g white meat (about 8 thin slices), chicken  
or turkey (80)  
28 g fat-free cheese (1 1/2 slices) (50)  
(Opt.: Add to bread 5 ml Dijon mustard (0)  
Noncaloric beverage  
Choose calories from afternoon snack  
selections plus the following:  
120 ml low-fat frozen yogurt (100)  
240 ml light, microwave popcorn (100)  
* Nutritionally equivalent products with similar calorie counts may be substituted if recommended products cannot be found.  
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Shopping List  
Quantities needed for listed items will depend on your specific  
selections. Review your choices and adjust the shopping list  
accordingly. It may be helpful for you to photocopy this list  
each week before doing your shopping.  
Meat, Poultry, Fish and Entrees  
Chicken (thin sliced), turkey (thin sliced), tuna  
(canned in water), sirloin steak (lean).  
Canned soup:  
Staples  
Healthy Choice® Hearty Chicken, Campbell’s® Healthy  
Request Hearty Vegetable Beef.  
Orange juice, skim milk, whole-wheat bread, Promise Ultra®  
Vegetable Oil Spread, Italian fat-free dressing, Dijon mustard,  
safflower oil, noncaloric beverages  
Frozen microwave dinners or  
entrees:  
(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, Healthy Choice® Grilled Turkey Breast.  
Grains  
Bagels, Sarah Lee® (frozen)  
Cereals – 1.5 oz. (42 g) serving equals approximately 165  
calories; Kellogg’s® Low-Fat Granola (without raisins),  
General Mills® Honey Nut Clusters, General Mills® Basic 4.  
Wheat germ, malted milk powder, popcorn  
(microwave light).  
Fruits  
Bananas, large (8 3/4 inches [22 cm] long), apples (3-inch [7.6  
cm] diameter), cantaloupes (5-inch [12.7 cm] diameter), dried  
prunes, raisins.  
Vegetables  
Lettuce, tomatoes, whole kernel corn (canned no salt added),  
sweet peas, (canned no salt added), sliced white potatoes  
(canned), cut beets (canned).  
Dairy  
Yogurt (light nonfat), cream cheese (light), cheese  
(fat-free), low-fat frozen yogurt, Carnation® Instant Breakfast  
packets, Champion UltraMet® Packets.  
®
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Q & A  
Q. I often get headaches when I eat only 1000  
calories a day. What should I do?  
Q. I’m a middle-aged woman who gets black  
and blue marks on my legs when I diet. Am  
I doing anything wrong?  
A. 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.  
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.  
Some people who are used to drinking regular coffee with  
caffeine notice headaches when they stop consuming  
coffee for several days. If this is the case with you, you  
might want to ease off the coffee more gradually.  
Q. I don’t like red meat. I notice that the  
Lean Cuisine® Lasagna with Meat Sauce  
contains beef. What can I substitute for it?  
It may be helpful to supplement your diet with a little  
extra vitamin C each day to help toughen the walls of the  
capillaries.  
A. Lean Cuisine® has many other frozen dinners that you may  
substitute for Lasagna with Meat Sauce. Try to find one  
that contains the same calories, with approximately 15 to  
20 percent of the calories coming from fat. Some of the  
Lean Cuisine® dinners actually have too little fat for my  
nutritional requirements.  
Q. I’m a 40-year-old woman with a teenage  
son and daughter. My husband and I both  
want to lose 10 pounds (4.5 kg) and the  
children would also like to lose some  
weight. Can I put the whole family on the  
program?  
Q. May I have dinner for lunch and lunch for  
dinner?  
A. It would be great if you could, but you cannot. The number  
of calories per day is the problem. Teenagers require  
significantly more calories each day than 1500, which is  
the highest level. Check with a registered dietician (RD) for  
appropriate recommendations.  
A. Yes.  
Q. I tend to get a headache when I drink cold  
water. Can I drink water without it being  
chilled?  
Your teenage son and daughter, however, could follow the  
Bowflex® exercise routines.  
A. Yes, but you won’t get the 123 calories or more  
thermogenic effect from warming the cold water to core  
body temperature. Try a more gradual drinking of the cold  
water. You may have been consuming it too quickly.  
Q. I’m afraid that I might get large, unfeminine  
muscles from some of the Bowflex®  
exercises you recommend in this course.  
What can I do to prevent this from  
happening?  
Q. Is it possible to drink too much water?  
A. Certainly. To do so, however, you’d probably have to drink  
four or five times as much per day as I’m recommending.  
There are a few ailments that can be negatively affected  
by large amounts of fluid. If you feel you have a problem,  
check with your doctor before starting the program.  
A. You are worrying about large muscles unnecessarily.  
Building large muscles requires two conditions. First, the  
individual must have long muscles and short tendons.  
Second, an abundance of testosterone must be present  
in the blood stream. Women almost never have either of  
these conditions.  
Q. Is bottled water better than tap water?  
A. Research shows that bottled water is not always higher  
quality water than tap water. The decision to drink bottled  
water or not is usually one of taste. If you dislike the taste  
of your tap water, then drink your favorite bottled water.  
But first you might want to try a twist of lemon or lime  
added to the water from your tap. Some people say it  
makes a significant difference in the taste.  
Under no circumstances could 99.99 percent of American  
women develop excessively large muscles. Progressive  
resistance exercise such as Bowflex® home gym will  
make your muscles larger—but not excessively large—  
and larger muscles will make your body firmer and more  
shapely.  
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Q & A  
Q. Why is it so important I perform the  
Bowflex® exercises with a 4-second count  
on the lifting and lowering?  
especially if you are on a reduced-calorie diet—causes you  
to get the blahs and quickly lose your enthusiasm. If this  
happens, you’re sure to break  
your diet.  
A. Because a slow, smooth 4-second lifting followed by a  
4-second lowering involves more muscle fibers more  
thoroughly than faster speeds of movement. The more  
completely each involved muscle fiber works simply means  
you’ll get better muscle-building results.  
The primary purpose of this program is to lose fat in the  
most effective and most efficient manner. Fat loss is  
prioritized and maximized by building muscle at the same  
time. The muscle-building process is optimized by a well-  
rested recovery ability, which necessitates keeping your  
strenuous and moderately strenuous activities to a bare  
minimum.  
Q. I’m confused about how to breathe during  
each Bowflex® exercise?  
A. Let’s say your goal is to do 10 repetitions on a specific  
Bowflex® exercise that is performed in the recommended  
4-second lifting and 4-second lowering style. Here are the  
proper breathing guidelines to follow:  
Once you get your body fat to a low level, you can add  
other activities—and I encourage you to do  
so—to your weekly fitness schedule. For now, follow the  
plan exactly as directed.  
One suggestion is to team up with a partner. Most people  
are more motivated and make better progress if they go  
through the program with a friend. In selecting a training  
partner, here are several things to keep in mind:  
Q. What happens after six weeks? How do I  
continue the program if I need to lose more  
weight?  
A. You should repeat the program for as long as it takes you to  
reach your goal. For example, it took Barry Ozer three six-  
week sessions—18 weeks—to lose all of his excessive  
fat, which amounted to 75 pounds (34 kg). There are,  
however, a few guidelines and modifications to apply.  
• Your partner should be similar to you in age and condition.  
• Your partner should be serious about getting into shape and  
making a commitment. That commitment means you’ll be  
exercising together one hour, three times per week. Each  
of your joint training sessions should take approximately  
50 minutes: 25 minutes for your workout and 25 minutes  
supervising your partner’s workout.  
Repeat the eating plan exactly as before: Men, go back  
to 1500 calories a day for two weeks. Women, go back  
to 1200 calories a day for two weeks. Then, descend your  
calories in the same manner.  
• Your partner should be someone with whom you’ll share a  
spirit of cooperation, not competition.  
Keep your superhydration schedule at the highest level. In  
other words, sip 1 5/8 gallons (6.2 l) of  
ice-cold water each day.  
• Your partner should not be your spouse, brother, sister, or  
other family member. You do not want normal interpersonal  
problems to interfere with the training.  
Continue your Bowflex® exercise routine at the highest  
level. Perform the same 10 exercises three times per week.  
Try to get as strong as you can in each exercise, while  
always focusing on the 4-second count in both lifting and  
lowering.  
Q. Why won’t you allow me to do aerobic  
dancing on my off-days to speed up the  
loss of body fat?  
A. Because doing so doesn’t speed up fat loss. Aerobic  
dancing—and other activities such as running, swimming,  
cycling, stair-stepping, and racquetball—do not contribute  
significantly to the fat-loss process. In fact, when added  
to proper strength training they can actually retard the  
reduction of fat.  
Fat loss is retarded in two ways. Too much repetitive  
activity prevents maximum muscle building by  
using up your recover ability. A well-rested recover ability  
is necessary for muscle growth. Too much activity—  
®
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Q & A  
Q. I’m pleased that I lost the fat I wanted to  
lose. What do I do to maintain my new  
body weight?  
keep it on 100 pounds and do not go up to 105 pounds. You  
can maintain the 100-pound level much easier that you can  
increase it. Second, you do not need to train three times a  
week. You can maintain your strength at twice a week.  
A. Once you’ve lost your excessive fat, your next task is to  
maintain that status. Here are the adjustments you need to  
make to your current practices.  
Add variety to your Bowflex® routines.  
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.  
Adhere to a carbohydrate-rich, moderate-  
calorie eating plan.  
Instead of eating from 1000 to 1500 calories a day, you’ll be  
consuming from 1600 to 2400 calories per day. Maybe you  
can eat even more after your new body weight has stabilized.  
Trial-and-error experimentation is a must. Women should start  
with 1600 calories, and men with 2000 calories per day. Note  
what happens after a week. If your body weight keeps going  
down, raise the calories by 100 or 200, depending on how  
much weight you lost during the last week. Soon, you should  
reach a level where your body weight stabilizes. That level  
is your daily calorie requirement. Naturally, you’ll be able to  
consume other foods than those listed in the Bowflex® eating  
plan. By then, however, you should know the value of being  
a smart shopper and a wise eater. Read labels. Compare  
nutritional information. Be conscious of the ideal 60:20:20  
ratio for carbohydrates, proteins, and fats.  
Maintenance Routine 1  
1. Seated Hip Abduction  
2. Seated Hip Adduction  
3. Seated Straight Leg Calf Raise  
4. Chest Fly  
5. Incline Bench Press  
6. Shoulder Pullover  
7. Shoulder Shrug  
8. Standing Biceps Curl  
9. Seated Wrist Curl  
10. Seated Wrist Extension  
Eat smaller meals more frequently.  
Maintenance Routine 2  
You’ve been limiting your five meals per day to 300 calories if  
you’re a woman, or 500 calories if you’re a man. You may now  
up the calories by 100. What happens if during a single meal  
you eat more than 400 calories if you’re a woman, or 600  
calories if you’re a man? Don’t panic. Simply understand that  
you will sometimes backslide. Learn to anticipate these urges  
and take corrective action.  
1. Leg Curl  
2. Leg Extension  
3. Standing Lateral Shoulder Raise  
4. Seated Shoulder Press  
5. Rear Deltoid Row  
6. Decline Press  
Drink at least 1 gallon (3.8 liter) of cold water  
each day.  
7. Reverse Curl  
8. Seated Triceps Extension  
9. Low Back Extension  
10. Abdominal Crunch  
You should realize by now the benefits of consuming plenty of  
water each day. Make your water bottle a permanent part of  
your lifestyle.  
Look in your Bowflex® Motivator® 2 Home Gym Owner’s  
Manual for descriptions of the new exercises.  
Train on Bowflex® home gym 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 pounds for 12 repetitions on the leg extension, then  
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Exercise Log  
Please feel free to make copies of this chart to continue your exercise log.  
EXERCISE  
DATE  
DATE  
DATE  
DATE  
DATE  
DATE  
2
10, 9  
Sets  
Reps  
Bench Press  
120, 130  
Resistance  
Sets  
Reps  
Resistance  
Sets  
Reps  
Resistance  
Sets  
Reps  
Resistance  
Sets  
Reps  
Resistance  
Sets  
Reps  
Resistance  
Sets  
Reps  
Resistance  
Sets  
Reps  
Resistance  
Sets  
Reps  
Resistance  
Sets  
Reps  
Resistance  
Sets  
Reps  
Resistance  
Sets  
Reps  
Resistance  
Sets  
Reps  
Resistance  
®
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Define Your Goals  
Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here are some  
fitness components that will help you define your goals and choose your fitness program.  
Muscle Strength is the maximum force that you  
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)  
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  
and negatively (eccentric) at a resistance—great enough burn extra calories. Performing these two forms of  
so you can perform only five to eight repetitions of the exercise, either at different times or together, will create  
exercise before the muscle fails. Each set of repetitions is the greatest changes in body fat weight.  
followed by a rest interval that typically runs three times  
Balanced Strength and alignment are the result  
of equal strength developed in all parts of the body. It  
longer than the set. Later, between exercise sessions,  
the muscle overcompensates for the stress and usually  
comes into play in your standing and sitting posture, and  
increases in both strength and size.  
in your ability to perform just about any activity safely and  
Muscle Endurance is the ability to perform repeated effectively. An over-development of the back will round  
contractions. It comes into play when you cross-country  
ski or work on your feet all day. Endurance training  
addresses the slow twitch, endurance muscle fibers,  
which depend on oxygen for energy. To develop muscle  
endurance, use low resistance and high repetitions about  
15-20 repetitions in each set, three sets to each exercise,  
working the muscle only to fatigue.  
the shoulders; weak or stretched abdominals can cause  
lower back pain. You want a balance of muscle strength in  
front and back. In addition, you need a balance of strength  
between your middle, lower, and upper body.  
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  
Muscle Power is the combination of strength  
and speed of the muscular contraction. This is often  
misinterpreted as a) being directly associated with certain contracts, its opposite muscle group must relax for the  
skill or sport and/or b) meaning that you must move fast. action to occur. Increased flexibility means an increased  
Load is actually a more important factor than speed when range of motion, made possibly by this simultaneous  
attempting to improve power. When training to achieve contracting and relaxing. Good flexibility is important  
muscular power, pick a resistance that fatigues you in the in protecting the body from injury and can be achieved  
3-5 repetition range. When performing these reps, it is through the balanced strength training programs that are  
more important to think of contracting the muscles faster included in this manual.  
rather than attempting to move faster. Performing sport  
Cardiovascular Endurance is the ability of the  
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.  
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.  
Define Your Goals  
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Define Your Goals  
Design Your Own Program  
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.  
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.  
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.  
Know your current fitness level: Before you start  
any fitness program you should consult a physician who  
will help you determine your current abilities.  
• Training Intensity: The amount of resistance  
used during your repetition.  
• Training Volume: The number of repetitions  
Identify your goals: Goals are critical to choosing  
and designing an exercise program that fits and enhances  
your lifestyle, but so is strategy. It’s important not to rush  
the process and try to accomplish too much too soon.  
That will lead to setbacks and discouragement. Instead,  
set a series of smaller achievable goals.  
and sets performed.  
• Rest Intervals: The time you rest between sets  
and the time you rest between workouts.  
Once you’ve established a base of fitness,  
follow these basic principles:  
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 concentration and  
visualization you can approach your workout with a positive,  
constructive attitude.  
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:  
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.  
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.  
Warming Up  
We recommend that you warm up by doing light stretching  
and performing light exercises on the Bowflex® Motivator® 2  
home gym.  
Cooling Down  
2) Allow breathing to occur, naturally, don’t force it.  
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.  
Warm Up / Cool Down  
Aerobic Rowing — Warm Up or Cool Down  
Muscles worked:  
START  
FINISH  
Pectoralis Major; Anterior Deltoids  
Bench Position:  
Removed, Free Sliding Seat  
Accessory:  
Leg Press Belt  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Maintain good spinal alignment. Keep chest  
• Remove the Bench and place the  
Seat in Free Sliding position.  
• Initiate movement by extending  
your knees while simultaneously  
bending your arms and pinching your  
shoulder blades together.  
lifted.  
• Bend from the hip during movement, not from  
the waist.  
• You may hold onto the Leg Press Belt to  
improve stability.  
• Attach resistance and sit facing the  
Power Rod® unit.  
• Brace your feet against the  
Chest Bar.  
• Control the return to the Start  
position by slowly bending  
your legs.  
Warm Up/Cool Down  
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Chest Exercises  
Bench Press — Shoulder Horizontal Adduction (and elbow extension)  
Muscles worked:  
START  
FINISH  
Pectoralis Major; Deltoids; Triceps  
Bench Position:  
45˚ incline  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Maintain a 90° angle between upper arms  
• Grasp Hand Grips in both hands.  
• Press your hands forward,  
straightening your arms while  
moving your hands together. Do not  
lock elbows.  
and torso throughout motion.  
• Keep chest muscles tightened. Limit and  
control your range of motion.  
• Keep knees bent, feet on floor, head back  
against bench.  
• Keep elbows in front of shoulders.  
• Keep shoulder blades pinched together and  
maintain good spinal alignment.  
• Slowly bend your elbows until hands  
are at chest level. Rotate upper  
arms away from torso, elbows out,  
palms forward.  
• Line up arms with cables keeping  
your wrists straight.  
• Raise chest, pinch shoulder blades  
together, and maintain a slight,  
comfortable arch in your lower back.  
• Return to Start position, keeping  
your wrists at shoulder width and in  
line with the cables.  
Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)  
Muscles worked:  
START  
FINISH  
Pectoralis Major; Anterior Deltoid  
Bench Position:  
45˚ incline  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
• Maintain a 60-90° angle between upper arms  
and torso during exercise.  
• Keep chest muscles tightened. Limit and  
control your range of motion.  
• Keep knees bent, feet on floor, head back  
against bench.  
• To improve your pectoralis involvement,  
keep your shoulder blades pinched  
together throughout upward and downward  
movements.  
START  
ACTION  
• Grasp Hand Grips in both hands.  
• Slowly press your arms forward and  
upward, straightening arms and  
moving your hands together.  
• Open your arms into a wide, elbow  
bent position. Keeping elbows and  
forearms below chest level, palms  
forward.  
• Raise chest, pinch shoulder blades  
together, and maintain a slight,  
comfortable arch in your  
lower back.  
• Rotate your wrists and forearms  
upward.  
• Slowly return to Start position.  
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Chest Exercises  
Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension)  
Muscles worked:  
START  
FINISH  
Pectoralis Major; Deltoids; Triceps  
Bench Position:  
45˚ incline  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Maintain a 90° angle between your upper  
arms and torso at the start of the motion, and  
slightly less than 90° at the finish.  
• Grasp Hand Grips in both hands.  
• Slowly press your hands forward,  
straightening your arms while  
• Cables travel beneath arms, forearms  
aligned with cables.  
moving your hands to the center and  
downward, at least 10° below your  
shoulders. Do not lock your elbows.  
• Slowly return to the starting  
position, keeping your wrists steady  
and your movements slow and  
controlled.  
• Keep knees bent, feet on floor, head back  
against bench.  
• Do not let your elbows travel behind your  
shoulders.  
• Keep shoulder blades pinched together and  
maintain good spinal alignment.  
• Bend your elbows back, keeping upper  
arms at a 90° angle from your torso.  
Elbows should be 10° (5-6" or 13-15  
cm) lower than the standard Bench  
Press position.  
• Raise chest, pinch shoulder blades  
together, and maintain a comfortable  
arch in lower back.  
Incline Bench Press — Shoulder Horizontal Adduction (and elbow extension)  
Muscles worked:  
START  
FINISH  
Pectoralis Major; Deltoids; Triceps  
Bench Position:  
45˚ incline  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Maintain a 90° angle between your upper  
arms and torso at the start of the motion, and  
slightly less than 90° at the finish.  
• Slowly press your hands forward,  
straightening your arms and moving  
hands to the center and downward,  
at least 10° above your shoulders.  
• Grasp Hand Grips in both hands.  
• Cables travel above forearms. Keep  
your forearms in line with the cables  
at all times.  
• Bend your elbows back, keeping  
upper arms at a 90° angle from  
torso. Forearms 10-15° (6-8" or  
13-20 cm) higher than Bench Press  
position.  
• Keep knees bent, feet on floor, head back  
against bench.  
• Do not let your elbows travel behind your  
shoulders.  
• Keep shoulder blades pinched together and  
maintain good spinal alignment.  
• Slowly return to the starting  
position, keeping your wrists steady  
and your movements slow and  
controlled.  
• Raise chest, pinch shoulder blades  
together, and maintain a slight arch  
in your lower back.  
Chest Exercises  
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Chest Exercises  
Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction  
Muscles worked:  
START  
FINISH  
Anterior Deltoid; Triceps  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Maintain an upright, erect posture as your  
trunk rotates with the punch.  
• Sit on the bench facing away from  
the Power Rod® unit.  
• Using moderate speed, rotate your  
trunk and press your arm(s) forward  
to full extension, allowing shoulder  
blade to move forward at the end of  
the punch.  
• Keep knees bent and feet on floor.  
• Maintain good spinal alignment.  
• Reach behind your body and grasp  
one Hand Grip with an overhand  
grip, as shown above.  
• Bend your elbows until your hands  
are level with your waist.  
• Slowly return to the Start position.  
Do not relax the tension in your arm.  
• You may vary this exercise by using  
bilateral movement with both arms  
or punching upward or downward.  
Lying Cable Crossover — Shoulder Extension/Adduction (elbow stabilized)  
START  
FINISH  
Muscles worked:  
Pectoralis Major  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
START  
ACTION  
SuccessTips  
• Lie flat on your back, head toward  
the Power Rod® unit. Position  
yourself far enough down the Bench  
to grasp the Hand Grips over your  
head with arms straight.  
• Keeping your arms straight, move  
your hands in an arc upward and  
across your torso toward the  
opposite thigh.  
• Keep chest lifted throughout exercise.  
• Keep knees bent, feet on floor, head back  
against bench.  
• Control the return to the Start  
position by slowly moving your  
arms back overhead, releasing the  
shoulder blades and keeping arms  
straight.  
• Grasp the Hand Grips, palms  
facing up.  
• Tighten your abdominals to  
stabilize your spine. Maintain a  
slight, comfortable arch in your  
lower back.  
Chest Exercises  
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Shoulder Exercises  
Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion)  
Muscles worked:  
START  
FINISH  
Rear and Middle Deltoids; Posterior  
Rotator Cuff; Upper Latissimus; Teres Major;  
Trapezius; Rhomboids  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
START  
ACTION  
SuccessTips  
• Sit on the bench facing Power Rod®  
unit.  
• Allowing your arms to bend slowly,  
move your elbows outwards and  
backwards, keeping a 70-90° angle  
between your upper arms and torso.  
• Maintain a 90° angle between your upper  
arms and torso during motion.  
• Grasp the Hand Grips. Keep palms  
down and arms straight.  
• Sit up straight. Bend slightly from  
hips until arms are in front of body  
at a 90° angle from torso.  
• Lift your chest and keep your  
shoulder blades together.  
• Keep knees bent and feet on floor.  
• To work one arm at a time, place non-  
working hand on bench to stabilize.  
• Keep shoulder blades pinched together  
and maintain good spinal alignment.  
• Move until your elbows are slightly  
behind your shoulders, then slowly  
reverse back to the Start position.  
• Keep your shoulder blades tightened  
throughout motion.  
• Keep forearms in line with cables.  
Standing Lateral Shoulder Raise — Shoulder Extension (elbow stabilized)  
Muscles worked:  
START  
FINISH  
Middle Deltoids; Upper Trapezius  
Bench Position:  
Removed  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
Leg Extension:  
Removed  
START  
ACTION  
SuccessTips  
• Remove the bench and stand on the  
platform, straddling the seat rail and  
facing the Power Rod® unit.  
• Slowly raise your arms out to your  
sides, at a 90° angle from your body.  
• Do not swing your arms upward or move  
your trunk during the motion.  
• Keep your forearms facing outward  
throughout the movement.  
• Slowly return to the Start position  
without relaxing muscle tension.  
• Keep your feet on floor.  
• Grasp the Hand Grips, palms facing  
each other.  
• Align your spine and bend forward  
slightly at the hips (15-20°).  
• Let arms hang in line with cables.  
• Elevate shoulders slightly toward  
back of head, keeping spine aligned.  
Shoulder Exercises  
ꢁꢃ  
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Shoulder Exercises  
Seated Shoulder Press — Shoulder Adduction (and elbow extension)  
Muscles worked:  
START  
FINISH  
Front Deltoids; Upper Trapezius; Triceps  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep knees bent and feet on floor.  
• Sit on the bench facing away from  
the Power Rod® unit.  
• Straighten your arms slowly over  
your head, focusing on moving your  
elbows up and inward toward your  
ears.  
• Do not increase the arch in your lower  
back as you raise your arms, but keep your  
spine steady and tight.  
• Keep abdominals tight and maintain good  
spinal alignment.  
• Keep your chest up, abs tight and  
maintain a slight arch in lower back.  
• Grasp Hand Grips, palms facing out.  
• Raise the Hand Grips 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)  
Muscles worked:  
START  
FINISH  
Front and Middle Deltoids  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep abdominals tight and maintain good  
spinal alignment.  
• Sit on the bench, facing away from  
the Power Rod® unit.  
• Keeping your arms straight, move  
them forward, leading with your  
forearms, until arms are extended in  
front of you at shoulder height.  
• Keep knees bent and feet on floor.  
• Keep your chest up, abs tight and  
maintain a slight arch in lower back.  
• Grasp the Hand Grips, palms facing  
back, arms straight at your sides.  
• Do not increase the arch in your lower  
back as you raise your arms, but keep your  
spine steady and tight.  
• Arms may be moved alternately or  
together.  
• Slowly return to the Start position  
next to the torso.  
Shoulder Exercises  
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Shoulder Exercises  
Shoulder Extension — (elbows stabilized)  
Muscles worked:  
START  
FINISH  
Latissimus Dorsi; Teres Major; Rear Deltoid;  
Middle Trapezius; Rhomboids; Triceps  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
START  
ACTION  
SuccessTips  
• Sit on the bench facing Power Rod®  
unit.  
• Initiate movement by pinching  
shoulder blades together.  
• Keep knees bent and feet flat on floor.  
• Keep your lats tightened throughout the mo-  
tion.  
• Grasp the Hand Grips, palms  
facing down, arms straight and at  
approximately a 45° angle from  
torso.  
• Tighten your trunk muscles  
to stabilize your spine while  
maintaining a slight arch in the  
lower back.  
• Continue movement by moving your  
hands in an arc downward, along  
your sides, until hands are level with  
hips.  
• With controlled movement, slowly  
return to the Start position.  
• Keep abdominals tight and maintain good  
spinal alignment.  
• Release your shoulder blades at the end of  
each rep and initiate new rep by retracting  
your shoulder blades.  
Shoulder Shrug — Scapular Elevation  
Muscles worked:  
START  
FINISH  
Upper Trapezius  
Bench Position:  
Removed  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep abdominals tight and maintain good  
spinal alignment.  
• Stand on the platform, facing the  
Power Rod® unit.  
• Slowly raise your shoulders towards  
the back of your head, keeping your  
neck and head still.  
• Do not bend your neck or slouch during  
this exercise.  
• Raise shoulders evenly.  
• For variation, try this exercise bent  
forward slightly from the hips.  
• Reach down and grasp the Hand  
Grips, palms facing each other.  
• Let your arms hang at your sides.  
• Slowly reverse back to the Start  
position, keeping your upper  
trapezius muscles tight throughout  
the motion.  
Shoulder Exercises  
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Shoulder Exercises  
Scapular Protraction — (elbows stabilized)  
Muscles worked:  
START  
FINISH  
Serratus Anteriors  
Bench Position:  
45˚ incline  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep knees bent and feet flat on floor. Lean  
head back against the bench.  
•Reach behind your body, grasp the  
Hand Grips and straighten your arms  
in front of you at a 90° angle from  
torso.  
• Keeping your arms straight and in  
line with the cables, slowly move  
your shoulder blades forward off the  
bench, bringing your hands together  
using only your shoulder muscles.  
• Keep your spine aligned and a slight arch in  
your lower back.  
• Maintain a 90° angle between upper arms  
and torso throughout exercise.  
• Do not slouch forward or use your arm  
muscles to assist this motion. Keep this  
motion only in the shoulder blades  
•Keep your arms in line with the  
cables, palms facing down and  
wrists straight.  
• Slowly return to the Start position,  
keeping tension in your shoulder  
blades.  
Scapular Depression  
Muscles worked:  
START  
FINISH  
Lower Trapezius  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Do not lose spinal alignment—keep your  
chest lifted and head on bench.  
• Lie on the bench, head toward the  
Power Rod® unit.  
•Keeping your arms straight, slide  
your shoulder blades downward,  
toward your hips.  
• Keep knees bent and feet flat on floor.  
• Grasp the Hand Grips and bring  
your arms straight down your sides  
along your trunk.  
• Tighten your trunk muscles  
to stabilize your spine while  
maintaining a slight arch in your  
lower back.  
•When your shoulder blades have  
fully depressed, slowly return to the  
Start position.  
Shoulder Exercises  
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Shoulder Exercises  
Lying Front Shoulder Raise — Shoulder Flexion (elbows stabilized)  
Muscles worked:  
START  
FINISH  
Front and Middle Deltoids  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
START  
ACTION  
SuccessTips  
• Sit on the bench facing Power Rod®  
unit.  
• Keeping your arms straight, move  
them in an arc upwards until they  
are directly over your shoulders.  
• Keep knees bent and feet flat on floor.  
• Keep abdominals tight and maintain good  
spinal alignment.  
• Do not increase the arch in your lower back  
while you are lifting your arms.  
• Grasp the Hand Grips, palms facing  
down, arms straight.  
• Lie back slowly, supporting your  
head on the bench.  
• Keep your chest lifted, maintaining a  
slight arch in your lower back.  
• You may perform this move with  
both arms simultaneously or one at  
a time.  
• With controlled movement, slowly  
return to the Start position.  
Reverse Fly — Shoulder Horizontal Abduction (elbows stabilized in slight flexion)  
Muscles worked:  
START  
FINISH  
Rear Deltoids; Middle Deltoids;  
Trapezius; Rhomboids  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
START  
ACTION  
SuccessTips  
• Sit on the Bench facing the Power  
Rod® unit.  
• Maintaining the bend in your arms,  
move your arms outward and  
backward.  
• Do not lose spinal alignment—keep your  
chest lifted.  
• Grasp the Hand Grips , palms facing  
floor, arms nearly straight.  
• Sit up straight and bend slightly  
forward from the hips until arms/  
cables are in front of body at a 90˚  
angle from torso.  
• Keep knees bent and feet flat on floor.  
• Keep your spine aligned and a slight arch in  
your lower back.  
• Maintain a 90° angle between upper arms  
and torso throughout exercise.  
• When your elbows are slightly  
behind your shoulders, slowly return  
to the Start position, keeping your  
rear shoulder muscles tightened  
throughout movement.  
Shoulder Exercises  
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Shoulder Exercises  
Shoulder Rotator Cuff — Internal Rotation  
Muscles worked:  
START  
FINISH  
Subscapularis  
Bench Position:  
Flat Bench Forward  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep knees bent and feet flat on floor. Lean  
head back against the bench.  
• Sit on the Bench, one side toward  
the Power Rod® unit.  
• Rotate your forearm toward your  
abdomen, keeping your elbow at  
your side throughout motion.  
• Keep your spine aligned and a slight arch  
in your lower back.  
• Maintain a 90° angle between forearms and  
torso throughout exercise.  
• Do not rotate the spine to get additional  
range of motion.  
• Grasp the Hand Grip nearest you  
and draw your upper arm into your  
torso, keeping your forearm at a 90°  
angle from torso.  
• Give yourself enough distance to  
eliminate slack in the cable.  
• Slowly return to the Start position,  
maintaining controlled motion.  
• Use a light resistance.  
Shoulder Rotator Cuff — External Rotation  
Muscles worked:  
START  
FINISH  
Infraspinatus; Teres Minor  
Bench Position:  
Flat Bench Forward  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep knees bent and feet flat on floor. Lean  
head back against the bench.  
• Sit on the Bench, one side toward  
the Power Rod® unit.  
• Rotate your forearm away from your  
abdomen, keeping your elbow at  
your side throughout motion.  
• Keep your spine aligned and a slight arch in  
your lower back.  
• Maintain a 90° angle between forearms and  
torso throughout exercise.  
• Do not rotate the spine to get additional  
range of motion.  
• Using the arm farthest from the  
Power Rod® unit, grasp the Hand  
Grip nearest you and draw that  
upper arm into your torso, keeping  
your forearm at a 90° angle from  
torso.  
• Slowly return to the Start position,  
maintaining controlled motion.  
• Allow forearm to rest against your  
abdomen, elbow at your side to  
remove cable tension.  
• Use a light resistance.  
Shoulder Exercises  
ꢂ0  
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Shoulder Exercises  
Seated Lateral Shoulder Raise — Shoulder Flexion (elbows stabilized)  
Muscles worked:  
START  
FINISH  
Supraspinatus; Middle Deltoids; Trapezius  
Bench Position:  
Flat Bench Forward  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep knees bent and feet flat on floor.  
• Sit on the bench facing Power Rod®  
unit.  
• Raise your arms directly out to your  
sides, nearly shoulder level.  
• Keep abdominals tight and maintain good  
spinal alignment.  
• Do not increase swing arms upward or move  
trunk during movement.  
• Spread the cuff from the Hand Grips  
and slide them over your forearms,  
near the elbow.  
• Keep your chest lifted, maintaining a  
slight arch in your lower back.  
• At the top of the movement, you  
may need to rotate your hands  
slowly to prevent the cuff from  
sliding off.  
• With controlled movement, slowly  
return to the Start position.  
Scapular Retraction  
Muscles worked:  
START  
FINISH  
Middle Trapezius; Rhomboids  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Do not lose spinal alignment—keep your  
chest lifted.  
• Sit on the Bench facing the Power  
Rod® unit.  
• Keeping your arms straight, slowly  
pinch your shoulder blades together.  
• Keep knees bent and feet flat on floor.  
• Keep your spine aligned and a slight arch in  
your lower back.  
• Do not use your arm muscles for this  
movement.  
• Grasp the Hand Grips, palms facing  
• When shoulder blades are fully  
retracted, slowly return to the Start  
position.  
each other.  
Shoulder Exercises  
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Back Exercises  
Lying Lat Pulldowns  
Muscles worked:  
Latissimus Dorsi; Teres Major;  
Rear Deltoids  
START  
FINISH  
Bench Position:  
Flat Bench Forward  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep knees bent and feet flat on floor. Lean  
head back against the bench.  
•Lie on your back on the bench, head  
near the Power Rod® unit.  
•Initiate the movement by pulling  
your shoulder blades downward.  
Slowly start bending your elbows,  
pulling them down toward your hips  
and then inward into your trunk.  
• Keep your spine aligned, abs tight and a  
slight arch in your lower back.  
• Keep your lats tightened throughout this  
exercise.  
• Release your shoulder blades at the top of  
each rep. Initiate each new rep by depressing  
your shoulder blades.  
•Slip your arms through the Hand  
Grips, slide the cuffs past your  
elbows and tighten them enough to  
stabilize.  
•With your palms facing inward,  
slide your body down the bench  
far enough that your arms are fully  
extended—your posterior may hang  
off the end of the bench.  
•Slowly return to the Start position,  
allowing your arms and shoulder  
blades to move back without  
relaxing the tension in your  
shoulders.  
Low Back Extension — Seated (with hip extension)  
Muscles worked:  
START  
FINISH  
Lower Trapezius  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep knees bent and feet flat on floor. Lean  
head back against the bench.  
• Sit on the bench, facing Power  
Rod® unit.  
• Keeping your chest lifted, move your  
entire torso backwards by pivoting at  
the hips.  
• Keep your spine aligned, abs tight and a  
slight arch in your lower back.  
• Keep your lats tightened throughout this  
exercise.  
• Release your shoulder blades at the top of  
each rep. Initiate each new rep by depressing  
your shoulder blades.  
• Grasp the Hand Grips and slide them  
over your forearms, tightening near  
your elbows.  
• Brace your heels on the platform,  
knees bent comfortably, arms  
crossed in front of chest. Pull the  
Hand Grips into your chest.  
• Slowly return to the Start position  
without slouching or changing spinal  
alignment.  
• Pinch shoulder blades together and  
lean forward from the hips only.  
Back Exercises  
ꢂ2  
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Back Exercises  
Pulldowns — Shoulder Adduction (with elbow flexion)  
Muscles worked:  
Latissimus Dorsi; Teres Major;  
Rear Deltoids; Biceps  
START  
FINISH  
Bench Position:  
Flat Bench Forward  
Accessory:  
Bent Lat Bar  
Pulleys:  
Lat Tower  
START  
ACTION  
SuccessTips  
• Grasp the Bent Lat Bar using the  
wide grip determined by following  
the directions in the Success Tips,  
then sit on the bench, facing the  
Power Rod® unit.  
• Initiate movement by pulling  
shoulder blades together while  
simultaneously drawing elbows  
down and inward.  
• Keep knees bent and feet flat on floor.  
• To determine the appropriate grip width  
for you, hold your arms straight out to your  
sides at shoulder height. Bend your elbows  
approximately 90°. Hands should be no  
wider apart than your elbows (beginners may  
narrow their grip to increase comfort).  
• Bent Lat Bar may not touch your  
chest. At the end of the motion,  
arms should be near your sides,  
shoulder blades fully depressed.  
• Keep forearms facing upward.  
• Slowly return to Start position.  
• Position your thighs directly under  
the Lat Tower pulleys. Sit upright.  
• Keep your arms extended and  
straight.  
• Keep your spine aligned, abs tight and a  
slight arch in your lower back.  
Narrow Pulldowns with Hand Grips — Shoulder Extension (with elbow flexion)  
Muscles worked:  
Latissimus Dorsi; Teres Major;  
Rear Deltoids; Biceps  
START  
FINISH  
Bench Position:  
Flat Bench Forward  
Accessory:  
Hand Grips  
Pulleys:  
Lat Tower  
SuccessTips  
START  
ACTION  
• Keep your chest lifted, abs tight, and a very  
slight arch in your lower back.  
• Attach a Hand Grip to each cable on  
the Lat Tower Pulleys.  
• Keep hands at shoulder width,  
arms straight. Initiate movement by  
pulling your shoulder blades down  
and together while simultaneously  
bending your elbows, drawing them  
down and inward towards your  
sides.  
• Keep knees bent and feet flat on floor.  
• Keep the lats tightened throughout the entire  
motion.  
• Straddle the bench facing the Power  
Rod® unit, grasp a Hand Grip in  
each hand, palms facing each other  
and sit down on the bench.  
• Position your thighs directly under  
the Lat Tower pulleys. Sit upright.  
• At the end of the motion, arms  
should be near your sides., shoulder  
blades depressed, forearms facing  
upward.  
• Slowly return to Start position.  
Back Exercises  
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Back Exercises  
Lying Lat Fly — Shoulder Adduction  
Muscles worked:  
Latissimus Dorsi; Teres Major;  
Rear Deltoids; Biceps  
START  
FINISH  
Bench Position:  
Flat Bench Back  
Accessory:  
Shoulder Cuff  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep knees bent and feet flat on floor.  
•Lie on your back, head toward  
Power Rod® unit, knees at the edge  
of bench.  
• Initiate the movement by pulling  
your shoulder blades downwards.  
Pull your arms in an arc into your  
sides, keeping them as straight as  
possible and using slow, controlled  
movement.  
• Keep your lats tightened throughout entire  
motion.  
• Keep your spine aligned, abs tight and a  
slight arch in your lower back.  
• Release your shoulder blades at the end of  
each rep. Initiate each new rep by depressing  
your shoulder blades.  
•Grasp the Hand Grips, then  
straighten your arms out to your  
sides, hands slightly above your  
head, palms facing away from  
pulleys.  
• Slowly return to the Start position,  
allowing your arms and shoulder  
blades to move back upward and  
outward toward the Power Rod®  
unit.  
•Tighten your abs to stabilize your  
spine while maintaining a slight  
arch in your lower back.  
Lying Narrow Lat Pulldowns  
Muscles worked:  
Latissimus Dorsi; Teres Major;  
Rear Deltoids; Biceps  
START  
FINISH  
Bench Position:  
Flat Bench Forward  
Accessory:  
Bent Lat Bar  
Pulleys:  
Lat Tower  
SuccessTips  
START  
ACTION  
• Keep knees bent and feet flat on floor. Lean  
head back against the bench.  
•Lie on your back on the bench, head  
near the Power Rod® unit.  
• Initiate the movement by pulling  
your shoulder blades downward.  
Slowly start bending your elbows,  
pulling them down toward your hips  
and then inward into your torso.  
• Keep your spine aligned, abs tight and a  
slight arch in your lower back.  
• Keep your lats tightened throughout this  
exercise.  
• Release your shoulder blades at the top of  
each rep. Initiate each new rep by depressing  
your shoulder blades  
•Slip your arms through the Hand  
Grips, slide the cuffs past your  
elbows and tighten them enough to  
stabilize.  
• Slowly return to the Start position,  
allowing your arms and shoulder  
blades to move back without  
relaxing the tension in your  
shoulders.  
•With your palms facing inward,  
slide your body down the bench  
far enough that your arms are fully  
extended—your posterior may hang  
off the end of the bench.  
Back Exercises  
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Back Exercises  
Seated Lat Rows — Shoulder Extension (and elbow flexion)  
Muscles worked:  
START  
FINISH  
Latissimus Dorsi; Teres Major;  
Rear Deltoids; Biceps  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
START  
ACTION  
SuccessTips  
• Keep knees bent and feet flat on floor.  
• Do not bend your torso forward.  
• Sit on the bench facing Power  
Rod® unit, with your posterior near  
the back (leg extension) end of the  
bench.  
• Initiate the movement by pinching  
your shoulder blades together.  
• Pull your upper arms downward and  
backward, brushing past the sides  
of the body while keeping your  
forearms pointing in the direction of  
the cable.  
• 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  
• Grasp the Hand Grips, 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.  
Arm Exercises  
Triceps Pushdown — Elbow Extension  
Muscles worked:  
START  
FINISH  
Triceps  
Bench Position:  
Removed  
Accessory:  
Bent Lat Bar  
Pulleys:  
Lat Tower  
SuccessTips  
START  
ACTION  
• Keep your upper arms motionless and your  
wrists straight.  
• Straddle the Seat Rail, facing the  
Power Rod® unit.  
• Keeping your upper arms stationary,  
elbows next to trunk, slowly push  
your arms downward in a gentle arc  
until hands are near tops of your  
thighs.  
• Keep your chest lifted, abs tight and maintain  
a slight arch in lower back.  
• Tighten the triceps throughout the exercise,  
using controlled motion.  
• Grasp the Bent Lat Bar, palms facing  
down.  
• Stand approximately 2-3 feet or  
.6-.9 m from Lat Tower (adjust for  
comfort).  
• Bring hands in front of you, keeping  
the Lat Bar approximately at rib  
level.  
• Keeping your triceps tightened,  
slowly reverse the arcing motion and  
bring the Bent Lat Bar back to the  
Start position.  
• Bend over slightly from hips,  
shoulders directly over hands.  
Back Exercises  
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Arm Exercises  
French Press — Elbow Extension overhead  
Muscles worked:  
START  
FINISH  
Triceps  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep your upper arms motionless and your  
wrists straight.  
• Sit on the bench facing away from  
the Power Rod® unit, keeping knees  
bent and feet flat on floor.  
• Keeping your upper arms stationary,  
straighten your elbows, bringing  
your hands overhead, palms facing  
out.  
• Keep your chest lifted and maintain spinal  
alignment, keeping a very slight arch in your  
lower back.  
• Tighten the triceps throughout the exercise,  
using controlled motion.  
• Reach behind and grasp one or both  
of the Hand Grips, palms facing  
inward.  
• Draw arms up until elbows are  
pointing forward, hands behind  
head.  
• Stop your motion before your elbows  
are completely straight, and then  
reverse your motion, slowly returning  
to the Start position without relaxing  
muscle tension.  
LyingTriceps Extension — Elbow Extension  
Muscles worked:  
START  
FINISH  
Triceps  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep your chest lifted and maintain a very  
slight arch in your lower back.  
• Lie on the bench, head toward the  
Power 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 or .3 m  
above your thighs.  
• Keep knees bent and feet flat on floor.  
• Keep your upper arms motionless and your  
wrists straight.  
• Tighten the triceps throughout the exercise,  
using controlled motion throughout the  
exercise.  
• Reach overhead and grasp the Hand  
Grips, palms facing upward.  
• Keep your hands up, near your  
shoulders, spreading your back and  
shoulders into the bench.  
• Slowly reverse the arcing motion  
bringing your hands back to the Start  
position.  
• Raise your chest and pinch your  
shoulder blades together.  
Arm Exercises  
ꢂꢄ  
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Arm Exercises  
CrossTriceps Extension  
Muscles worked:  
START  
FINISH  
Triceps  
Bench Position:  
45˚ incline  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep your upper arm motionless and your  
wrists straight.  
• Sit facing away from the Power  
Rod® unit.  
• Keeping your upper arm stationary,  
straighten your elbow, slowly  
• Keep your chest lifted, pinch your shoulder  
blades together and maintain a slight arch  
in lower back.  
• Tighten the triceps throughout the exercise,  
using controlled motion.  
extending your arm outward, using  
an arcing motion and stopping  
approximately 90° from your chest.  
• Keeping your triceps tightened,  
slowly reverse the arcing motion  
and bring your arm back to the Start  
position.  
• Reach one hand over the opposite  
shoulder (right hand over left and  
vice versa) and grasp a Hand Grip.  
Bend your elbow until your hand is  
above your chest, palm facing the  
floor.  
• With your free hand, stabilize the  
active hand at the elbow.  
Lying 45°Triceps Extension — Elbow Extension  
Muscles worked:  
START  
FINISH  
Triceps  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep your upper arms motionless and  
your wrists straight throughout the entire  
exercise.  
• Lie flat on the Bench, head toward  
the Power Rod® unit. Keep your  
knees bent and your feet flat on the  
floor.  
• Keeping your upper arms stationary  
and next to your torso, straighten  
your arms in an arcing motion  
• Keep your chest lifted, spine aligned, and a  
slight arch in your lower back.  
• Tighten the triceps throughout the exercise,  
using controlled motion.  
inward and down toward your legs.  
• Reach overhead and grasp the Hand  
Grips, palms facing up.  
• Keep your elbows bent, bringing  
your upper arms to the front, at  
approximately a 45° angle from the  
front of your torso.  
• Fully straighten your arms and then,  
with a controlled motion, slowly  
bring your arms back to the Start  
position without moving your upper  
arms.  
Arm Exercises  
ꢂꢅ  
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Arm Exercises  
SeatedTriceps Extension — Elbow Extension  
Muscles worked:  
START  
FINISH  
Triceps  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep knees bent, feet flat on the floor.  
• Lay your head back against the bench.  
• Sit facing away from the Power  
Rod® unit.  
• Keeping your upper arms stationary,  
slowly straighten your elbows  
moving your arms in an arcing  
motion upward, over your head until  
they are approximately 90° from  
your torso.  
• Keep your chest lifted, shoulders pinched  
together, and a very slight arch in your lower  
back.  
• Keep your upper arms and shoulders  
motionless and your wrists straight.  
• Tighten the triceps throughout the exercise,  
using controlled motion  
• Using an overhand grip, reach  
behind you and grasp the Hand  
Grips, bending your elbows until  
your hands are near the top of your  
head, palms facing up.  
• 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.  
Standing Biceps Curl — Elbow Flexion (in supination)  
Muscles worked:  
START  
FINISH  
Biceps  
Bench Position:  
Removed  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep your chest lifted, abs tight and a very  
slight arch in your lower back.  
• Straddle the Seat Rail, facing the  
Power Rod® unit.  
• Keeping your upper arms stationary  
and your elbows at your sides,  
slowly curl the Hand Grips forward,  
then upward and in towards your  
shoulders.  
• Keep your elbows at your sides and your  
wrists straight.  
• Reach down and grasp the Hand  
Grips, palms facing forward.  
• Straighten, keeping your arms by  
your sides, elbows loose.  
• Slowly reverse the arcing motion  
bringing your hands back to the Start  
position.  
ꢂꢆ  
Arm Exercises  
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Arm Exercises  
Seated Biceps Curl — Flexion (in supination)  
Muscles worked:  
START  
FINISH  
Biceps  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep your upper body motionless and your  
wrists straight.  
• Sit on the bench, facing the Power  
Rod® unit. Keep one foot flat on  
the floor, and bend the other leg,  
bringing your foot up onto the  
• Slowly curl your forearm up toward  
your shoulder, keeping the upper arm  
completely still.  
• Keep your chest lifted, trunk muscles tight  
and maintain a slight arch in lower back.  
• Keep your spine aligned throughout  
movement  
• Keeping your biceps tightened,  
slowly reverse the curling motion  
and bring your arm back to the Start  
position.  
bench, knee slightly turned outward.  
• With the arm on the same side as  
your lifted leg, reach forward and  
grasp a Hand Grip, keeping your  
elbow bent. Allow your upper arm  
(not elbow) to rest on the elevated  
knee.  
Lying Biceps Curl — Elbow Flexion (in supination)  
Muscles worked:  
START  
FINISH  
Biceps; Brachialis; Brachioradialis  
Bench Position:  
Flat Bench Forward  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep your upper arms motionless and  
your wrists straight throughout the entire  
exercise.  
• Sit on the bench, facing the Power  
Rod® unit. Keep your knees bent  
and feet flat on the floor.  
• Curl the Hand Grip forward and up,  
toward your shoulder, making sure  
to keep your upper arm completely  
motionless and your elbows at your  
sides.  
• Keep your chest lifted, spine straight, and a  
slight arch in your lower back.  
• Grasp the Hand Grips, keeping your  
arms straight and palms up.  
• Lie back completely with your head  
supported by the bench.  
• Slowly bring your arm back to the  
Start position, maintaining the same  
arc of motion.  
Arm Exercises  
ꢂ9  
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Arm Exercises  
Seated Wrist Extension  
Muscles worked:  
START  
FINISH  
Forearms  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Move slowly and keep tension in the back  
of the forearms at all times.  
• Sit facing the Power Rod® unit  
with your knees bent, feet together  
and flat on the bench. Sit far  
back enough on the bench to  
maintain physical and cable tension  
throughout exercise.  
• Slowly curl the back of your fists  
backward towards your forearms.  
• Keep your chest lifted, trunk muscles  
tightened, and a very slight arch in your  
lower back.  
• Stop when wrists are 90° from  
forearms or when you experience  
discomfort.  
• You may perform this exercise one arm at a  
time to make it easier to focus and isolate  
the back of your forearms, or with both arms  
simultaneously to  
• Slowly return to the Start position.  
• Grasp the Hand Grips, palm facing  
down, and rest your mid-forearms  
on your lower thighs, keeping your  
elbows flared slightly to the side.  
save time.  
Standing Wrist Curl  
Muscles worked:  
START  
FINISH  
Biceps; Forearms  
Bench Position:  
Removed  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep your chest lifted, trunk muscles tight  
and a very slight arch in your lower back.  
• Straddle the Seat Rail, facing the  
Power Rod® unit.  
• With your upper arms stationary and  
your elbows at your sides, slowly  
curl your fists toward the front of  
your forearms.  
• Move slowly, keeping tension in the front of  
your forearms at all times.  
• Do not increase or decrease the bend in  
your elbow during this exercise—keep all  
motion in the wrist.  
• Do not rock your body back and forth during  
wrist motion.  
• Reach down and grasp the Hand  
Grips, palms facing forward.  
• Keeping your forearms still, slowly  
let your fists return to the Start  
position.  
• Straighten, keeping your upper arms  
and elbows by your sides, elbows  
loose.  
• Bend your elbows 90°, palms  
up, and maintain that position  
throughout the entire exercise.  
ꢃ0  
Arm Exercises  
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Arm Exercises  
Reverse Curl — Elbow Flexion (in pronation)  
Muscles worked:  
START  
FINISH  
Brachialis; Brachioradialis; Biceps  
Bench Position:  
Removed  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep your upper body motionless, elbows at  
your sides and your wrists straight.  
• Straddle the Seat Rail, facing the  
Power Rod® unit.  
• Keeping your palms facing down,  
use your forearms to slowly bend  
your elbows, curling the Hand  
Grips forward, then upward and in  
towards your shoulders.  
• Keep your trunk muscles tight and maintain  
a slight arch in lower back.  
• Reach down and grasp the Hand  
Grips, palms facing backward.  
• Straighten, keeping your upper arms  
and elbows by your sides, elbows  
loose.  
• Keep your elbows at your sides and  
your upper arms completely still.  
• Slowly reverse the curling motion  
and bring your arms back to Start  
position.  
Seated Wrist Curl — Wrist Flexion  
Muscles worked:  
START  
FINISH  
Forearms  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Move slowly, keeping tension in the front of  
the forearms at all times.  
• Sit facing the Power Rod® unit  
with your knees bent, feet together  
and flat on the bench. Sit far  
back enough on the bench to  
maintain physical and cable tension  
throughout exercise.  
• Slowly curl your fists towards the  
front of your forearms.  
• Keep your chest lifted, trunk muscles  
tightened, and a slight arch in your lower  
back.  
• You can perform this exercise one arm at a  
time to make it easier to focus and isolate  
the front of your forearms, or you can  
perform it with both arms simultaneously to  
save time.  
• Return to the Start position slowly,  
without relaxing the muscle tension  
in your wrists.  
• Grasp the Hand Grips, palm facing  
up, and rest your mid-forearms on  
your lower thighs, allowing the  
wrists to bend downward.  
Arm Exercises  
ꢃꢀ  
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Arm Exercises  
Standing Wrist Extension  
Muscles worked:  
START  
FINISH  
Forearms; Brachialis  
Bench Position:  
Removed  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Move slowly and keep tension in the wrists  
at all times.  
• Straddle the Seat Rail, facing the  
Power Rod® unit.  
• Slowly curl the back of your fists  
backward towards your forearms.  
• 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.  
• Reach down and grasp the Hand  
Grips, palms facing backward.  
• Straighten, keeping your upper arms  
and elbows by your sides.  
• Bend your elbows 90°, and hold  
that position for the duration of this  
exercise.  
• Stop when wrists are 90° from  
forearms or when you experience  
discomfort.  
• Keeping your forearms still, slowly  
return to the Start position.  
• Do not rock your body during this exercise.  
“Rope” Pushdown — Elbow Extension  
Muscles worked:  
START  
FINISH  
Triceps  
Bench Position:  
Removed  
Accessory:  
Hand Grips  
Pulleys:  
Lat Tower  
SuccessTips  
START  
ACTION  
•Keep your upper arms motionless and your  
wrists straight.  
• Straddle the Seat Rail, facing the  
Power Rod® unit.  
• Keeping your upper arms stationary,  
elbows next to trunk, slowly  
•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.  
straighten your arms downward, in a  
gentle arc, until hands are near tops  
of your thighs, hands and elbows  
straightened and directly in line with  
shoulders.  
• Keeping your triceps tightened,  
slowly reverse the arcing motion  
and bring the Hand Grips back to the  
Start position.  
• With each hand, grasp the opposite  
Hand Grip (right to left, etc.), palms  
facing down.  
• Stand approximately 2-3 feet or  
.6-.9 m from Lat Tower (adjust for  
comfort).  
• Cross the cables, palms facing each  
other, as if grabbing a rope.  
• Keep your elbows bent, upper arms  
at your sides.  
ꢃ2  
Arm Exercises  
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Abdominal Exercises  
Reverse Crunch — Spinal Flexion  
Muscles worked:  
START  
FINISH  
Rectus Abdominus  
Bench Position:  
Flat Bench Back  
Accessory:  
None  
Pulleys:  
None  
SuccessTips  
START  
ACTION  
• Keep your upper body, knees and hips  
stationary. Relax your neck.  
• Lie on the bench, head toward the  
Power Rod® unit, grasp bench for  
support.  
• Tighten your abs, and then slowly  
curly your hips toward your rib cage.  
Move as far as you can without  
using your legs to get momentum.  
• Tighten your abs before you move.  
• Allow exhalation up and inhalation down  
without exaggerating breathing.  
• Contract as far into the movement as  
possible. Lower under control. Keep abs  
tight during entire motion.  
• Bend your hips and knees until your  
legs are in a “seated” position as  
shown above—knees and hips at  
90° angles.  
• If maintaining this position is  
difficult, adjust to one you can  
maintain for the duration of this  
exercise. As you strengthen, this  
position will become easier.  
• Do not curl up onto your shoulder  
blades.  
• Slowly reverse the motion, returning  
to the Start position without  
relaxing.  
Resisted Reverse Crunch — Spinal Flexion  
Muscles worked:  
START  
FINISH  
Rectus Abdominus; Obliques  
Bench Position:  
Flat Bench Forward  
Accessory:  
Ankle Cuffs  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Allow exhalation up and inhalation down  
without exaggerating breathing.  
• Face the Power Rod® unit, and  
attach an Ankle Cuff to each ankle.  
• Tighten your abs and slowly curl your  
hips toward your rib cage. Move as  
far as you can without using your  
legs or curling onto your shoulder  
blades.  
• Do not ‘kick’ into the motion, but allow body  
to slowly initiate movement.  
• Tighten your abs throughout the entire  
exercise, relaxing only at the end of each  
set. Keep hips and knees motionless.  
• Lie back on the bench, head away  
from the Power Rod® unit.  
• Bend your hips and knees at 90°  
angles, as shown.  
• Reach behind your head and grasp  
• Slowly reverse the motion, returning  
to the Start position without relaxing  
your abs.  
• Move slowly to eliminate momentum.  
the Seat.  
• Relax your neck.  
Abdominal Exercises  
ꢃꢁ  
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Abdominal Exercises  
Seated (Resisted) Abdominal Crunch — Spinal Flexion  
Muscles worked:  
START  
FINISH  
Rectus Abdominus; Obliques  
Bench Position:  
45˚ incline  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Do not lift your head or chin—your head  
should follow the rib motion rather than  
lead it. Maintain normal neck posture.  
• Grasp the Hand Grips in both hands,  
drawing them over your shoulders.  
Rest the back of your fists on your  
chest or shoulders, palms facing up.  
• Tighten your abs and curl only  
your torso, slowly moving your ribs  
toward your hips. Move as far as  
you can without moving your hips or  
neck.  
• Tighten your abs throughout the entire  
exercise, relaxing only at the end of each  
set.  
• Move slowly to eliminate momentum.  
• Allow exhalation up and inhalation down  
without exaggerating breathing.  
• Lower back can start out flat or in  
a normal arch, knees and hips are  
bent and feet should be flat on the  
floor.  
• Do not allow your lower back to lose  
contact with the bench during this  
entire exercise.  
• Slowly reverse the motion, returning  
to the Start position without relaxing  
your abs.  
Seated (Resisted) Oblique Abdominal Crunch — Spinal Flexion/Rotation  
Muscles worked:  
START  
FINISH  
Rectus Abdominus; Obliques  
Bench Position:  
45˚ incline  
Accessory:  
Hand Grips  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Do not lift your head or chin—your head  
should follow the rib motion rather than  
lead it. Maintain normal neck posture.  
• Cross one arm over the opposite  
shoulder, grasp a Hand Grip, and  
rest the hand on your shoulder or  
chest, palm facing down.  
• Tighten your abs on the side with  
the active arm, focusing on the  
side of your ribs to the front of your  
pelvis on that side.  
• Tighten your abs throughout the entire  
exercise, relaxing only at the end of each  
set.  
• Move slowly to eliminate momentum.  
• Allow exhalation up and inhalation down  
without exaggerating breathing.  
• Lower back can start out flat or in  
a normal arch, knees and hips are  
bent and feet should be flat on the  
floor.  
• Slowly move diagonally, rotating  
torso away from the side holding the  
Hand Grip, ribs turned toward the  
front of your pelvis.  
• Crunch as deeply as you can,  
keeping lower back on bench.  
• Slowly reverse to the Start position  
without resting.  
ꢃꢂ  
Abdominal Exercises  
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Abdominal Exercises  
Trunk Rotation  
Muscles worked:  
Rectus Abdominus; Obliques;  
Serratus Anterior  
START  
FINISH  
Bench Position:  
Flat Bench Back  
Accessory:  
None  
Pulleys:  
SuccessTips  
START  
ACTION  
• Keep chest lifted, shoulders pinched, abs  
tight and slight arch in lower back.  
• Sit sideways on the bench, one side  
toward the Power Rod® unit. Grasp  
Hand Grip closest to you with both  
hands.  
• Tighten your entire abdominal area  
and slowly rotate your rib cage and  
arms away from the Power Rod®  
unit 30-40°, as if you were rotating  
with a rod through the middle of  
your spine.  
• This exercise must be performed correctly—  
failure to do so could result in injury. Use  
only low weight Rods.  
• Raise both arms up near shoulder  
level, hands extended over the leg  
closest to the Power Rod® unit.  
• Keep all motion in your torso.  
• Move only as far as your muscles will take  
you—do not use momentum to increase  
your range of motion  
• Slowly reverse the motion, returning  
to the Start position without relaxing  
muscle tension.  
• Keep your elbows slightly bent.  
Leg Exercises  
Leg Extension  
Muscles worked:  
START  
FINISH  
Quadriceps  
Bench Position:  
Leg Extension Seat  
Accessory:  
None  
Pulleys:  
Leg Extension  
Leg Extension:  
Engaged  
START  
ACTION  
SuccessTips  
• Sit on the Leg Extension Seat with  
your knees near the pivot point and  
the lower roller pads in front of your  
shins (see Start image above).  
• Tighten your quads and slowly  
straighten your legs, moving your  
feet forward then upward until your  
legs are completely straight and  
your kneecaps point upward to the  
ceiling.  
• Use slow, controlled motion—do not “kick”  
into the extension.  
• Do not let your knees rotate outward during  
the exercise. Keep kneecaps pointing up and  
straight forward.  
• Adjust your thighs to hip-width,  
pointing your knee caps forward.  
• Grasp the sides of the seat to  
stabilize yourself.  
• Sit up straight, chest lifted, abs tight  
and a slight arch in your lower back.  
• Slowly reverse the motion, returning  
to the Start position without relaxing  
your quads.  
Abdominal Exercises  
ꢃꢃ  
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Leg Exercises  
Lying Leg Extension  
Muscles worked:  
START  
FINISH  
Quadriceps  
Bench Position:  
Flat Bench Forward  
Accessory:  
Ankle Cuff  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep your chest lifted, spine aligned, abs  
tight and a very slight arch in your lower  
back.  
• Sit on bench, facing the Power  
Rod® unit. Secure Ankle Cuff  
around one ankle (don’t cross  
cables).  
• Slowly straighten your leg, moving  
only your knee and lower leg. Do not  
lock your knee.  
• Keep your upper thigh motionless  
throughout this exercise.  
• Slowly return to the Start position  
without relaxing your quadriceps.  
• Lie back on the bench, head  
supported. Bend the active leg  
approximately 90° (tall users will  
need to modify this position).  
• Clasp your hands around the active  
thigh behind the knee, and brace  
the inactive leg on the bench or the  
floor.  
Ankle Eversion  
Muscles worked:  
START  
FINISH  
Peroneals  
Bench Position:  
Flat Bench Forward  
Accessory:  
Ankle Cuff  
Pulleys:  
Chest Bar Pulleys  
SuccessTips  
START  
ACTION  
• Movement should occur only at the ankle—  
keep the rest of your body motionless.  
• Sit on the Bench, with one side to  
the Power Rod® unit.  
• Slowly rotate your foot outward,  
away from Power Rod® unit.  
• Keep abs tight and do not lift your hips or  
excessively arch your back.  
• You should feel tension in the outside of  
your calf throughout the entire motion  
• Attach an Ankle Cuff around the ball  
of the outside foot (furthest from  
pulley).  
• Then, maintaining tension, slowly  
return to the Start position.  
• Straighten the attached leg and sit  
up straight.  
• Allow the foot to rotate toward the  
Power Rod® unit, keeping tension  
in the cables.  
Leg Exercises  
ꢃꢄ  
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Leg Exercises  
Ankle Inversion  
Muscles worked:  
START  
FINISH  
Tibialis Anterior and Posterior  
Bench Position:  
Flat Bench Forward  
Accessory:  
Ankle Cuff  
Pulleys:  
Chest Bar Pulleys  
SuccessTips  
START  
ACTION  
• Movement should occur only at the ankle—  
keep the rest of your body motionless.  
• Sit on the Bench, with one side to  
the Power Rod® unit.  
• Slowly rotate your foot outward,  
away from Power Rod® unit.  
• Keep abs tight and do not lift your hips or  
excessively arch your back.  
• You should feel tension in the inside of your  
calf throughout the entire motion  
• Attach an Ankle Cuff around the ball  
of the inside foot (closest to pulley).  
• Straighten the attached leg and sit  
up straight.  
• Then, maintaining tension, slowly  
return to the Start position.  
• Allow the foot to rotate toward the  
Power Rod® unit, keeping tension  
in the cables.  
Standing Hip Extension — (knee flexed)  
Muscles worked:  
START  
FINISH  
Gluteus Maximus  
Bench Position:  
Removed  
Accessory:  
Ankle Cuff  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep your chest lifted, spine aligned, abs  
tight and a very slight arch in your lower  
back.  
• Stand to one side of the Seat Rail,  
facing the Power Rod® unit.  
• Initiate the movement by tightening  
your glutes and slowly pivoting your  
leg from your hip. Move your entire  
leg backward, to a straight position.  
• Secure the Ankle Cuff around the  
ankle furthest from the rail. Bend  
this leg approximately 90°.  
• Bend forward 30-40° from your hips  
(not your waist) and very slightly  
bend the knee of your supporting  
leg.  
• Do not bend from waist or lower back.  
• Slowly move your leg as far as you  
can, without allowing any movement  
at the waist or lower back.  
• Slowly return to Start position.  
Leg Exercises  
ꢃꢅ  
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Leg Exercises  
Standing Hip Abduction  
Muscles worked:  
START  
FINISH  
Gluteus Maximus  
Bench Position:  
Removed  
Accessory:  
Ankle Cuff  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep your chest lifted, spine aligned, abs  
tight and a slight arch in your lower back.  
•Stand to one side of the Seat Rail,  
one side next to Power Rod® unit.  
•Slowly move the attached leg  
outward, away from the Power  
Rod® unit, at a 30-45° angle,  
keeping your hips and spine  
motionless.  
• Do not bend from waist or lower back.  
• Keep your abs tight throughout movement.  
• Keep working leg straight or only very  
slightly bent.  
•Secure Ankle Cuff around the ankle  
furthest from the Power Rod® unit.  
Keep leg straightened, but knee loose.  
•Adjust your position so that there is  
some tension in the cables at the start  
of this exercise.  
•You may use your hand on the Lower  
Lat Tower or Chest Bar to stabilize  
movement.  
•Slowly return to the Start position  
without relaxing tension in your leg.  
•Keep your hips level during  
movement.  
• Use only a small range of motion.  
Seated Hip Adduction  
Muscles worked:  
START  
FINISH  
Adductor Longus; Gluteus Medius  
Bench Position:  
Flat Bench Back  
Accessory:  
Ankle Cuff  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Do not cross the attached leg in front  
of the stabilized leg.  
• Sit sideways on the bench and attach  
an Ankle Cuff to the ankle closest to  
the Power Rod® unit.  
• Slowly allow the attached leg to  
move inward, toward the center as  
you face forward, keeping your hips  
and spine perfectly still.  
• Keep abs tight and do not lift your  
hips or excessively arch your back.  
• Keep your spine straight and your  
hips level—do not raise your hips during  
motion.  
• Sit far enough from the Power Rod®  
unit that there is tension in the cable  
at the start of the exercise.  
• Lift leg with cuff in front of you, at  
a 45° angle from your trunk (toward  
Power Rod® unit)—do not lock your  
knee.  
• Keeping the leg still, slowly move it  
back into the Start position.  
• Use only a small range of motion.  
• You may hold onto the bench for added  
stability.  
Leg Exercises  
ꢃꢆ  
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Leg Exercises  
Seated Hip Abduction  
Muscles worked:  
START  
FINISH  
Piriformis; Gluteus Maximus  
Bench Position:  
Flat Bench Forward  
Accessory:  
Ankle Cuff  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep your spine straight and your hips  
level—do not raise your hips during motion.  
• Sit sideways on the bench and attach  
an Ankle Cuff to the ankle farthest  
from the Power Rod® unit.  
• Slowly allow the attached leg to  
move outward, away from the Power  
Rod® unit, keeping your hips and  
spine perfectly still.  
• Use only a small range of motion.  
• Keep your hips motionless throughout this  
exercise.  
• Sit far enough from the Power Rod®  
unit that there is tension in the cable  
at the start of the exercise.  
• Keeping the leg still, slowly move it  
back into the Start position.  
• Lift leg with cuff in front of you, at  
a 45° angle from your trunk (toward  
Power Rod® unit)—do not lock your  
knee.  
• You may hold onto the bench for  
added stability.  
Standing Leg Kickback — Hip and Knee Extension  
Muscles worked:  
START  
FINISH  
Gluteus Maximus  
Bench Position:  
Removed  
Accessory:  
Ankle Cuff  
Pulleys:  
Chest Bar  
SuccessTips  
START  
ACTION  
• Keep your chest lifted, spine aligned, abs  
tight and a very slight arch in your lower  
back.  
• Stand to one side of the Seat Rail,  
facing the Power Rod® unit.  
• Extend the active leg backwards,  
straightening the knee.  
• Secure the Ankle Cuff around the  
ankle furthest from the rail. Bend  
this leg approximately 90°.  
• Slowly move your leg as far as you  
can, without allowing any movement  
at the waist, knee or lower back.  
• Do not bend from waist or lower back.  
• Bend forward 30-40° from your hips  
(not your waist) and very slightly  
bend the knee of your supporting  
leg.  
• Slowly return to the Start position.  
Leg Exercises ꢃ9  
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Limited Warranty Information  
6-Week Satisfaction Guarantee  
How Long Does Warranty  
Coverage Last?  
®
®
We want you to know that the Bowflex Motivator 2 home gym  
is a superior product. Your satisfaction is guaranteed. If, for any  
Residential: 3 Years on machine, No-Time-Limit Warranty on  
®
®
reason, you are not 100% satisfied with your Bowflex Motivator  
Power Rod® unit  
Commercial : This warranty is void if Bowflex Motivator 2 is  
®
®
2 home gym, please follow the instructions below to return your  
merchandise and receive a refund of the purchase price, less  
shipping and handling.  
used in a Commercial Environment  
This warranty covers all defects in material or workmanship  
®
®
1. Call a Nautilus Representative at 1-800-NAUTILUS (1-800-  
of the Bowflex Motivator 2 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  
®
628-8458) or write to Bowflex Division at 16400 SE Nautilus  
Drive, Vancouver, Washington, USA 98683 for a Return  
Authorization Number. Return Authorization will be granted if:  
®
®
fill out the Bowflex Motivator 2 home gym Product Registration  
Card within 30 days of purchase and return it to the address on the  
Warranty Registration Card.  
®
®
a. You purchased your Bowflex Motivator 2 home gym  
directly from Nautilus or from a certified Nautilus dealer;  
and  
Warranty Does Not Cover  
b. You are calling within 6 weeks of the delivery date of your  
merchandise.  
®
®
• A Bowflex Motivator 2 home gym purchased for commercial  
or institutional use.  
Returns should be shipped to: 16400 SE Nautilus Drive, Vancouver,  
Washington, USA 98683.  
• Damage due to use by persons who weigh more than 300  
pounds (136 kilograms).  
• 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.).  
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 will repair any  
3. Please mark all boxes clearly with:  
®
®
Bowflex Motivator 2 home gym that proves to be defective  
in materials or workmanship. In the event repair is not possible,  
Return Authorization Number,  
Your Name,  
Your Address, and  
Your Phone Number.  
Boxes without this information clearly marked on the outside  
may be refused.  
®
®
Nautilus will either replace your Bowflex Motivator 2 home gym  
or refund your purchase price, less shipping and handling. Nautilus  
reserves the right to substitute material of equal or better quality  
if identical materials are not available at the time of service under  
this Warranty. The replacement of the product under the terms of  
the Warranty in no way extends the Warranty period.  
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 (1-  
®
800-628-8458) or write to Bowflex Division at 16400 SE Nautilus  
Refunds may be denied or delayed if these instructions are not  
completely followed. Satisfaction Guarantee applies only to  
merchandise purchased by consumers directly from Nautilus, and  
does not apply to sales made by dealers or distributors.  
Drive, 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.  
What Does This Warranty Cover?  
®
The repaired part or unit will be returned to you at the company’s  
expense.  
Nautilus warrants to the original purchaser of the Bowflex  
®
®
®
Motivator 2 home gym that the Bowflex Motivator 2 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.  
Warranty Information  
ꢄ0  
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®
®
Bowflex Motivator 2 Home Gym Product Registration Card  
IMPORTANT! MAIL WITHIN ꢁ0 DAYS OF PURCHASE  
PLEASE PRINT CLEARLY – THANK YOU  
Mr.  
Name:  
Address:  
City:  
2. Mrs.  
3. Ms.  
4.  
Miss  
Customer ID from Invoice  
Apt. #:  
Zip:  
State:  
(
)
Phone number:  
E-Mail address:  
-
EXT.  
Is this your primary address? Yes  
Place of purchase:  
No  
Date of purchase:  
M
M
D
D
Y
Y
Purchaser date of birth:  
D
D
Y
Y
M
M
Gender: Male  
Female  
Marital status:  
Married  
Single  
Including yourself, total number of people living in your household: (Examples: 01, 02, 03 …)  
Would you like to receive additional information on healthy lifestyle products?  
Which best describes your family income: (US dollar figures)  
Yes  
No  
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?  
Name of original purchaser:  
Yes  
No  
Original purchaser customer ID number:  
Thanks for filling out this questionnaire. Your answers are important to us. Please check here if you would prefer  
not to obtain information on new and interesting opportunities from other exciting companies.  
© 2005, Nautilus Inc. All Rights Reserved. 16400 SE Nautilus Drive, Vancouver, Washington, USA 98683. Bowflex, and Motivator are registered trademarks of Nautilus Inc.  
Download from Www.Somanuals.com. All Manuals Search And Download.  
• 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).  
What Is Covered  
Service Support  
Nautilus warrants to the original purchaser of the  
Call to speak to a Nautilus Representative at 1-800-  
®
®
®
®
®
Bowflex Motivator 2 home gym that the Bowflex  
NAUTILUS (1-800-628-8458) or write to Bowflex  
®
Motivator 2 home gym is free from defects in  
Motivator 2 home gym at 16400 SE Nautilus Drive.,  
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.  
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.  
• Damage due to normal wear and tear.  
What We Will Do  
During your Warranty Coverage Period, Nautilus will  
®
®
repair any Bowflex Motivator 2 home gym that  
proves to be defective in materials or workmanship.  
In the event repair is not possible, Nautilus will either  
The repaired part or unit will be returned to you at the  
company’s expense.  
Bowflex® Motivator® 2 Home Gym  
• 3 years on machine  
®
®
replace your Bowflex Motivator 2 home gym or  
refund your purchase price, less shipping and handling.  
• No-Time-Limit Warranty on Power Rod® unit  
How State Law Applies  
This warranty gives you specific legal rights, and you  
may also have other rights which vary from state to  
state.  
Warranties Do Not Cover  
®
®
• A Bowflex Motivator 2 home gym purchased  
for commercial or institutional use.  
• Damage due to use by persons who weigh  
more than 300 pounds (136 kg).  
Please fold over and tape before mailing  
Please fold over and tape before mailing  
Place  
Stamp  
Here  
®
®
Bowflex Motivator 2 Home Gym  
16400 SE Nautilus Drive  
Vancouver, Washington, USA 98683  
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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  
Muscle Chart  
ꢄꢁ  
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This manual is written and designed  
by industry professionals. If you  
have any questions regarding your  
Bowflex®Motivator®2 home gym  
or any instructions found in this manual,  
please call 1-800-NAUTILUS  
(1-800-628-8458) for assistance.  
©2005. Nautilus Inc. All rights reserved. Nautilus, Inc., World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683. Bowflex, the Bowflex Logo, Motivator, and  
Power Rod are either registered trademarks or trademarks of Nautilus, Inc. All others are trademarks of their respective companies.  
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