Bowflex Home Gym Revolution User Manual
Special Edition Includes:  
Dr. Ellington Darden’s  
Six Week Fast Fat Loss –  
Body Leanness Program  
®
The Bowflex Revolution  
Owner’s Manual  
and Fitness Guide  
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PN000-5822 RevC (6/06/2007)  
ꢁ
Safety Precautions  
imPortant safetY instruCtions  
The following definition applies to the word “warning” found throughout this manual:  
Indicates a potentially hazardous situation which, if not  
7! 2 . ) . '  
avoided, could result in death or serious injury.  
Prior to using this equiPment,  
observe the following warnings.  
• Read and understand the Owner’s  
Manual prior to using this machine.  
• This machine contains moving parts. Use Caution.  
Do not wear loose clothing or jewelry.  
• Set up and operate this machine on a solid level  
surface.  
• Read and understand all Warning Labels on this  
machine.  
• This machine is for Consumer use only.  
• Keep children away from this machine and/or  
supervise them closely if they are near the machine  
or are present during its operation. This machine  
is not suitable as a children’s toy. There is a natural  
tendency for children to want to play on exercise  
equipment, and parents and others in charge of  
children should be aware of their respective respon-  
sibilities. Moving parts that may appear to present  
obvious hazards to adults may not appear to do so to  
children.  
• Do not use additional means to increase the  
resistance (lifting load) of this machine.  
• Set up the machine so that there is a workout area  
of at least 7’ x 10’ (2.6 m x 2 m) of free space for  
safe operation of the BowflexRevolution®. Keep  
third parties out of this area when the machine is in  
use.  
• Operate the machine in the manner described  
in this manual. It can be hazardous to over-exert  
yourself during exercise.  
• Consult a physician prior to commencing an  
exercise program. If, at any time, you feel faint or  
dizzy, or experience pain, stop and consult your  
physician.  
• Make sure that all positional adjustment devices are  
securely engaged.  
• Inspect this machine for loose parts or signs of wear.  
Pay special attention to Cables and Belts and their  
connections. Do not use if found in this condition;  
contact Nautilus Customer Service.  
•
•
Never move or adjust the seat while sitting on it.  
Never stand on the seat.  
Never attempt to exercise while the seat rail is  
in the folded position.  
• This machine is designed for a User’s Weight Limit  
of 300 pounds (136 kg). Do not use if you are over  
this weight.  
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ꢀ
Safety Warning Labels  
The following safety warnings are located on the Bowflex Revolution® 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 Bowflex Representative at 1-800-628-8458.  
Label 1  
Label 4  
Label 2  
Label 2  
Serial number  
Label 5  
Label 3  
Home Gym  
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ꢂ
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 need to replace a warning label please call 1-800-628-8458 to obtain a new label.  
label 1: General use safety label.  
label 4: Avoid crush hazard when folding the  
bench.  
location: Top of seat rail next to the main unit.  
location: Front of the main unit above seat rail.  
label 5: Keep hands clear when folding.  
location: Both sides of the Leg Extension.  
label 2: Keep hands away.  
location: Below freearms on main unit; top of seat rail  
bracket; top of Leg Extension adjustment.  
label 3: Check all equipment before use.  
location: Bottom front of the main unit.  
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ꢃ
Getting to Know Your Bowflex Revolution® Home Gym  
Please take your time to read through the entire manual and follow it carefully before attempting to  
use your Bowflex Revolution® 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  
SpiraFlex® Resistance.  
The image below shows the machine set up in just one of many configurations. Included as standard  
accessories with your new Bowflex Revolution® home gym are a preacher curl attachment, leg press plate,  
leg press seatback, foot harnesses, and curl/pulldown bar. Instructions for attaching various accessories,  
storing cables, and changing out bench components are included later in this manual, as well as in the  
Assembly Manual.  
Bowflex Revolution® Parts Reference Guide  
SpiraFlex®  
Resistance  
Engine Housing  
Adjustable Arms  
Plates  
Variable  
Pulley System  
Bench  
Seat  
Tension  
Control  
Knob  
Cable  
Hand Grip  
Lower Pulley  
Low Row Foot Plate  
Standing Platform  
Transport Wheels  
Leg Extension/  
Leg Curl Attachment  
Spring Lock  
Seat Pin  
Seat Rail  
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ꢄ
Using Your Bowflex Revolution® Home Gym  
SpiraFlex® Resistance  
The Bowflex Revolution® home gym features an  
ingenious patented technology called SpiraFlex®.  
The Bowflex Revolution® muscle-building  
resistance comes in the form of these cleverly  
designed resistance packs, each constructed with a  
heavy-duty elastic strap inside the pack. When you  
perform an exercise, these resistance packs rotate  
around the center, stretching the elastic strap and  
creating resistance.  
A significant advantage of the resistance packs  
is that the resistance is present throughout the  
ENTIRE range of motion. That gives you a more  
consistent, gym-quality experience – which means  
your muscles get a bigger burn, a better workout  
and faster results.  
SpiraFlex® technology is a non-inertial resistance  
mechanism that provides the smoothness and  
feel of gym-quality plate-loaded machines, but  
eliminates the excessive bulk and weight. This  
totally unique, state-of-the-art resistance system  
involves wrapping an elastic strap tighter and  
tighter around a coil, which is contained in a small  
canister that looks very similar to free weight plates,  
but weighs only a few pounds. Because no metal  
parts are used, SpiraFlex® technology is quiet,  
lightweight, portable, and safe.  
To upgrade to ꢂ00 pounds  
(ꢁꢂ6 kg) of resistance please  
call ꢁ-800-66ꢂ-6ꢂꢁꢄ  
Adjusting and Understanding  
The Resistance  
The Bowflex Revolution® home gym comes with  
220 lbs. (100 kg) of resistance. The SpiraFlex®  
resistance plates look very much like free weight  
plates and are assigned a pound rating based on  
their resistance – including 5, 10, 20, and 40-pound  
packs (2.27kg, 4.54kg, 9.07kg, 18.14kg). The real  
power of the workout is in the RESISTANCE, not  
the weight. And that means you can quickly and  
easily stack these lightweight resistance plates onto  
the Revolution® – just like free weights – and get a  
great workout.  
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6
Using Your Bowflex Revolution® Home Gym  
Attaching SpiraFlex® Resistance Packs  
During assembly, you attached 5-lb (2.27kg) SpiraFlex®  
resistance packs to the machine. The 5-lb packs are  
permanently attached to the machine. The Bowflex  
Revolution® home gym comes with 220 lbs (100kg) of  
resistance packs in 5, 10, 20, and 40-lb packs (2.27kg,  
4.54kg, 9.07kg, 18.14kg).  
Attaching resistance packs is simple. You simply select the  
resistance pack and slide it onto the shaft, making sure the  
rounded edge of the hole in the plate is matched up with  
the rounded edge of the shaft (see photos to the right).  
Once you push the pack all the way onto the shaft, press  
and turn the plate counterclockwise about 10 degrees  
until the locking tabs click into place. While applying  
pressure, turn the plate clockwise until the index marks on  
the packs are aligned.  
Step ꢁ: Place resistance plate on shaft, matching  
rounded top of hole with rounded top of shaft. Push  
resistance plate all the way onto shaft.  
NOTE: It is extremely important to make sure that  
all six locking tabs engage to ensure proper and safe  
operation of the machine. Check that the pack is  
seated evenly, with no extra gap behind the bottom  
edge of the pack.  
You can choose any combination of resistance packs to suit  
your needs. Each pack needs to be installed in the same  
manner, by placing the pack onto the shaft, sliding it all  
the way to the housing, and turning it counterclockwise  
until the locking tabs engage. Then turn it clockwise so  
that the index marks on each pack are aligned. If you are  
using multiple resistance packs, each one contains locking  
mechanisms to stack multiple packs.  
You can set resistance either symmetrically or offset. What  
this means is that you can set resistance to 40 lbs (18.14kg)  
on one side and 60 lbs (27.22kg) on the other side, or set  
both sides to 60 lbs, or 60 lbs on one side and nothing on  
the other side--or any variation like that. Setting resistance  
on one side is useful when doing one-sided exercises such  
as trunk rotations or hip extensions. You do not always  
have to have the same amount of resistance on each side.  
Doing so, however, is common for symmetrical exercises  
such as bench press or chest fly.  
Step ꢀ: While pressing pack towards machine, turn  
counterclockwise about ꢁ0 degrees until all six plate  
tabs lock into place. Then turn clockwise until index  
marks are aligned.  
Index marks  
For an animated demonstration of proper pack installation,  
visit the FAQ section of the Bowflex Revolution® website at  
www.bowflexrevolution.com.  
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ꢅ
Preparing for Use, Storing, and Moving  
The Bowflex Revolution® home gym has the largest range of exercises ever offered by a Bowflex® home  
gym. Preparing your machine for use and maintaining your machine are simple.  
Preparing for Use  
Before using your Bowflex Revolution® home gym, make sure you read through all of the safety warnings  
in this manual, and pay close heed to the warning labels on the machine. Additionally, inspect the  
machine prior to each use to ensure all parts are in good working order.  
Preparing to Exercise  
To do exercises, read the instructions in this manual or on the exercise poster included with your  
machine. Each exercise uses a unique set of adjustable arm positions and cable connections. Using your  
Bowflex Revolution® home gym should be easy:  
• Select the desired resistance plates  
• Position the adjustable arms to the correct setting  
• Attach cable clips to appropriate location  
• Complete the exercise  
A full description of each exercise is included later in this manual.  
Moving & Storing Your Machine  
The full assembled weight of your machine is in excess of 300lbs. It’s imperative that you observe all safety  
warnings and cautions when using or moving your machine. To move your machine, raise the adjustable  
arms to the 0 position and make sure they are locked in place. Raise the seat rail system, pull the pop pin  
on the lower seat rail at the leg extension assembly, and use the handle to lift the seat rail assembly into  
place. Grasp the handle on the back of the engine, and carefully lift the back of the machine to shift its  
weight to the transport wheels at the front of the Standing Platform. You can now roll the machine.  
INCORRECT  
CORRECT  
To move the machine, use handle  
on backside of engine and roll  
on the wheels integrated into the  
platform.  
To raise seat rail assembly,  
pull pop pin (see above photo)  
and lift seat rail assembly  
until seat rail is upright and  
pin locks in place..  
DO NOT USE HANDLE ON LEG  
EXTENSION ASSEMBLY TO MOVE  
UNIT.  
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8
Maintenance  
To store your machine, you can either leave it in the fully assembled, extended position, or you can raise  
the seat rail system to make a smaller footprint for storing. To raise the seat rail system, pull the pop pin  
on the lower seat rail at the leg extension assembly and use the handle to lift the seat rail assembly into  
place.  
Preventative Maintenance  
Keeping your machine in good repair takes a minimal amount of time, and will ensure you have many  
years of use. In addition to preventative maintenance such as checking to make sure the unit is clean  
and free from defects, wiping down surfaces, and keeping attachments in a secure location, maintenance  
should be limited.  
Daily  
Wipe down with a damp cloth. Pay special attention to areas where perspiration could settle.  
Monthly  
Inspect the unit for loose parts, nuts, bolts, etc. Inspect ropes and straps for fraying or excessive wear.  
Yearly  
Remove the Top Cover and inspect the condition of the internal components.  
Look for fraying or excessive wear on straps, ropes, and moving parts, and replace as necessary.  
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ꢆ
Adjusting Cable Tension  
Pay close attention to maintenance of the cable tension. Over time and with heavy use, the cables are  
designed to give slightly. Located on the main engine housing is a tension control knob which allows you  
to increase the tension in the cables.  
Checking for problem cable tension is simple.  
1. Position the adjustable swing arms in the upper most  
position.  
2. Check to see if clips at end of cable hang down or if  
they are tight against the pulley.  
3. If cables don’t have enough tension, use the tension  
control knob on the side of the machine to tighten the  
cables. (See image below).  
4. To increase tension, pull tension knob outwards and  
turn the large pulley clockwise. The clip on the cable  
should be touching the pulley.  
The cable clip  
should stop here.  
In this image, the cable clip extends a  
few inches below the pulley, so there  
is not enough tension in the cable.The  
cable clip should be tight against the  
pulley with appropriate tension.  
There are tension knobs on each side of the machine.  
To increase cable tension, pull knob and turn the large  
pulley clockwise.You’ll know when you have enough  
tension when the cable retracts and the cable clip  
touches the pulley.  
Large pulley.This is what you need to turn to increase the  
tension on the cable. Pull the tension knob and use your  
other hand to turn the large pulley clockwise.  
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ꢁ0  
Cable Hookup for Leg Exercises  
The drawings on this page show proper cable hookup when using the leg  
extension attachment. Please note that the freearms should be in position 9.  
The included Assembly Manual also contains information on how to attach  
both cables and machine attachments. Exercise Start and Finish photos on  
the pages to follow show where machine arms should be positioned, where  
cables should be attached, and how to position yourself for each exercise.  
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ꢁꢁ  
Cable Hookup for Leg Press Exercises  
The drawings on this page show proper cable hookup for leg press  
exercises. Please note that the freearms should be in position 9.  
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ꢁꢀ  
Storing Leg Press Cables  
3IDE 6IEW  
3TEP ꢀ  
3TEP ꢁ  
3TEP ꢂ  
3TEP ꢃ  
3TEP ꢀ  
3TEP ꢁ  
3TEP ꢂ  
3TEP ꢃ  
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ꢁꢂ  
Storing Leg Extension Cables  
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ꢁꢃ  
Attaching Hand Grips and Foot Harnesses  
Your Bowflex Revolution® home gym comes with a pair each of hand grips and foot harnesses.  
Connect here for  
longer hand grip.  
Hand Grips  
Connect here  
for shorter hand  
grip.  
You receive two hand grips with your Bowflex  
Revolution® home gym. Hand grips contain two D-  
rings on each grip, allowing for a shorter hand grip  
or longer hand grip, depending on the exercise.  
For exercises that require a specific hand grip  
attachment, attaching to the D-ring closest to the  
handle will be referred to as using the “short hand  
grip”. Attachments to the D-ring furthest from the  
handle will be referred to as using the “long hand  
grip”.  
Foot Harness  
You additionally receive two foot harnesses.  
Foot harnesses are used for several types of  
leg exercises. The foot harnesses contain  
attachment rings on multiple sides.  
Attach to cables using clips here.  
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ꢁꢄ  
Attaching Accessories, Benches, and Seats  
Use the instructions on the following pages to attach each of the accessories/attachments.  
Leg Press Seatback  
Use the leg press seatback when performing leg presses. Place  
the seatback in the opposite position to use as a back support for  
military presses and leg extensions. To attach this accessory, slide  
the leg press seatback arms into the seat roller assembly and tilt  
back to lock into place.  
Leg Press Seatback  
Seat Roller Assembly  
Leg Press Plate  
The leg press plate is used together with the leg press seatback  
when doing leg press exercises. To attach the leg press plate, place  
the cross bar on the leg press plate in the hooks on the main unit.  
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ꢁ6  
Attaching Accessories, Benches, and Seats  
Preacher Curl  
Pull out the pop-pin and slide the  
Preacher Curl Assembly into place. When  
the Preacher Curl is at the desired height,  
release the pop-pin to lock in place.  
Pop-pin  
Multi-Position Bench  
The bench can be used in either of  
the following positions:  
• Flat on the seat rail with the roller  
seat locked into the holes farthest  
from the engine on the rail, or  
• At a 45-degree angle with the  
top of the bench hooked securely  
onto the hooks on the main frame  
assembly.  
7! 2 . ) . '  
Do not use the bench in any  
position other than the two  
positions listed above.  
to do so may cause the seat  
to fall during use, posing  
potential injury.  
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ꢁꢅ  
Companion Equipment  
®
Bowflex Revolution Accessory Rack (ordered separately)  
The Bowflex Revolution® home gym comes with many accessories and attachments to provide you with a wide variety  
of exercises. Between workouts, this specially designed accessory rack stores the gear that makes your home gym so  
versatile, so your workout area stays organized and ready for your next workout.  
The accessory rack features:  
Specially designed storage for many accessories including:  
•
•
•
•
•
•
Tall Seat Back  
Before  
Leg Press Plate  
Leg Press Seat Back  
Preacher Curl Assembly  
Resistance Packs  
Handgrips & Foot Harnesses  
Heavy-duty steel construction for years of use  
Stand Size: 2 ½’ L x 2 ½’ W x 3’ H  
After  
Check out the Bowflex Revolution® Accessory Rack and a wide selection of other great products  
available at www.bowflex.com  
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ꢁ8  
Defining Your Goals  
Your body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. Here  
are some fitness components that will help you define your goals and choose your fitness program.  
muscle strength is the maximum force you can exert  
against resistance at one time. Your muscle strength  
comes into play when you pick up a heavy bag of  
groceries or lift a small child. It is developed when a  
localized muscle is worked both positively (concentric)  
and negatively (eccentric) at a resistance great enough  
to perform only five to eight repetitions of the exercise  
before the muscle fails. Each set of repetitions is  
followed by a rest interval that typically runs three times  
longer than the set. Later, between exercise sessions,  
the muscle overcompensates for the stress and usually  
increases in both strength and size.  
body Composition is the ratio of fat weight (fat) to lean  
weight (muscles, bones and tissue). As you age, the ratio  
shifts. The fat weight increases and the lean weight  
decreases. Training for muscle strength will generally  
increase muscle size and aerobic conditioning will help  
burn extra calories. Performing these two forms of  
exercise, either at different times or together, will create  
the greatest changes in body fat weight.  
balanced strength and alignment is the result of equal  
strength developed in all parts of the body. It comes  
into play in your standing and sitting posture, and in  
your ability to perform just about any activity safely  
and effectively. Muscle weakness of the back will round  
the shoulders; weakness of the abdominals can cause  
lower back pain. You want a balance of muscle strength  
in front and back. In addition, you need a balance of  
strength between your middle, lower, and upper body.  
muscle endurance is the ability to perform repeated  
contractions. It comes into play when you cross-country  
ski or work on your feet all day. Endurance training  
addresses the slow twitch, endurance muscle fibers,  
which depend on oxygen for energy. To develop muscle  
endurance, use low resistance and high repetitions—  
about 15-20 repetitions in each set, three sets to each  
exercise, working the muscle only to fatigue.  
flexibility is the ability of a muscle or group of  
muscles to move the joint through a full range of  
motion. Flexibility comes into play when you execute  
an overhand serve or stretch for the top shelf in the  
kitchen. It is a cooperative movement of opposite muscle  
groups. When a muscle contracts, its opposite muscle  
group must relax for the action to occur. Increased  
flexibility means an increased range of motion, made  
possible by this simultaneous contracting and relaxing.  
Good flexibility is important in protecting the body  
from injury and can be achieved through the balanced  
strength training programs included in this manual.  
muscle Power is the combination of strength and  
speed of the muscular contraction. This is often  
misinterpreted as:  
a)Being directly associated with certain skill or sport;  
and/or  
b)Meaning that you must move fast.  
Load is actually a more important factor than speed  
when attempting to improve power. When training to  
achieve muscular power, pick a resistance that fatigues  
you in the 3-5 repetition range. When performing these  
reps, it is more important to think of contracting the  
muscles faster rather than attempting to move faster.  
Performing sport simulation exercises usually results  
in a deterioration of the motor pattern or skill. The  
biomechanically sound method of improving power in  
your sport is to train for power using the correct joint  
movements, as described in this manual. Then practice  
the skill associated with your sport, learning to apply  
this newly achieved power.  
Cardiovascular endurance is the ability of the heart  
and lungs to supply oxygen and nutrients to exercising  
muscles over an extended period of time. It comes into  
play when you jog a mile or ride a bike. It is a critical  
component of overall fitness and health. Any exercise  
program must be supplemented with cardiovascular  
training, such as rowing on the Bowflex Revolution™.  
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ꢁꢆ  
Defining Your Goals  
Training variables: When designing your own program  
Reaching Your Goals  
there are several variables that, when mixed properly,  
will equal the right fitness formula for you. In order to  
find the best formula, you must experiment with several  
combinations of variables. The variables are as follows:  
To reach your goals you must follow a consistent, well  
designed program that provides balanced development  
to all parts of the body and includes both aerobic and  
strength exercise. Only then will you meet your goals  
safely and efficiently.  
• Training Frequency: The number of times you train  
per week. We recommend daily activity but not daily  
training of the same muscle group.  
The workout routines found in this manual are  
professionally designed and written to target specific  
fitness goals. Should you not find one specific program  
to your liking, you can design your own, based on sound  
information and the principles found in this manual.  
• Training Intensity: The amount of resistance and  
effort level of the individual used during your  
repetition.  
• Training Volume: The number of repetitions and sets  
performed.  
Designing Your Own Program  
You may want to design your own personal program  
specifically geared to your goals and lifestyle. Designing  
a program is easy, as long as you follow these guidelines.  
• 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:  
Understand fitness and its components: Improperly  
designed programs can be dangerous. Take some time  
to review this manual as well as other fitness guides.  
• Isolate muscle groups: Focus work on specific muscle  
groups.  
Know your current fitness level: Before you start any  
fitness program you should consult a physician who will  
help you determine your current abilities.  
• Progressive Loading: The gradual systematic increase  
of repetitions, resistance and exercise period.  
Identify your goals: Goals are critical to choosing and  
designing an exercise program that fits and enhances  
your lifestyle, but so is strategy. It’s important not to rush  
the process and try to accomplish too much too soon.  
That will lead to setbacks and discouragement. Instead,  
set a series of smaller achievable goals.  
Select complementary exercises: Be sure to pair  
exercises that address compound joint movements and  
single joint movements. In addition, select exercises that  
address complementary muscle groups.  
Put first things first: During each session, first work  
those muscle groups that need the most training.  
Remember your cardiovascular component: Any  
fitness program must contain a cardiovascular fitness  
component to be complete. So complement your  
resistance training with aerobic exercise such as walking,  
running, bicycling or rowing on the BowflexRevolution®  
.
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ꢀ0  
Exercising Properly  
Working Out  
Motion:  
A workout begins in your mind’s eye. With concentration  
and visualization you can approach your workout with  
a positive, constructive attitude. A good pre-workout  
mental routine is to sit and relax, so you can focus on  
what you are about to do and think about achieving your  
end goal.  
• Initiate the movement by extending the knees while  
simultaneously bending the arms and pinching the  
shoulder blades together.  
• With the arms passing by the sides of your trunk, the  
handles should be near your torso as the knees near  
extension.  
Warming Up  
Key Points:  
We recommend that you warm up by rowing on the  
Bowflex Revolution® home gym.  
• Do not lose spinal alignment — keep your chest lifted.  
• If you bend forward during the return, bend at the  
hips, not the waist.  
Aerobic Rowing Position:  
Aerobic rowing on the Bowflex Revolution® home gym  
is done using the hand grips connected to the pulley  
cables  
Breathing  
The most important part of breathing during exercise is,  
quite simply, that you do it. Breathing in or out during  
the actual performance is not dependent upon the  
direction of air flow relative to exertion. It is, in fact, a  
mechanical process that changes the position of your  
spine as your rib cage moves. Here are some tips for  
breathing:  
• Remove bench, unlock the seat by pulling the pop pin  
and locking it in the out position by rotating the pop  
pin. This allows the seat to move freely along the rail  
without locking into any one position.  
• Sit on the seat facing the SpiraFlex® resistance packs.  
• Move the arms into position 4 or 5.  
• Position the arches of your feet on the footrest of the  
machine, knees bent comfortably.  
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.  
• Grasp the hand grips and sit up straight with your  
spine in good alignment.  
2) Allow breathing to occur naturally. Don’t force it.  
Performing Your Routine  
The workout portion of your fitness routine is the series  
of exercises devoted to your particular goals. Remember,  
make sure to have fun!  
Cool Down  
An essential part of the exercise routine is the cool  
down. Gradually reduce the level of exercise intensity  
so that blood does not accumulate in one muscle  
group, but continues to circulate at a decreasing rate.  
We recommend the rowing exercise for the cool down.  
Remember to gradually move yourself into a relaxed  
state.  
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ꢀꢁ  
The Workouts  
ꢀ0 Minute Better Body Workout  
frequency: 3 Days Per week (m-w-f)  
time: about 20 minutes  
Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform easily for  
5 -10 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then  
move to a more challenging resistance you can perform for no less than 10 reps and no more than 15 reps without  
your form deteriorating. As you become stronger, you can advance to two sets for each exercise. Complete all sets of  
each exercise before moving on to the next. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace  
that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds  
down and work to fatigue during each set.  
body Part  
Back  
Shoulders  
Arms  
exercise  
Seated Lat Row  
Rear Delt Row  
Lying Triceps Extension  
Standing Biceps Curl  
Low Back Extension  
Resisted Abdominal Crunch  
Bench Press  
sets  
1-2  
1-2  
1-2  
1-2  
1-2  
1-2  
1-2  
1-2  
1-2  
reps  
10-15  
10-15  
10-15  
10-15  
10-15  
10-15  
10-15  
10-15  
10-15  
Trunk  
Chest  
Legs  
Leg Extension  
Leg Curl  
Advanced General Conditioning  
frequency: 4 Days Per week (m-t-th-f)  
time: about 35-45 minutes  
When you are proficient in performing the exercise techniques of the above routine and are no longer realizing  
results, or if you become bored, it is time to change your program. You can increase your training with this “split  
system” routine that works opposing muscle groups on different days. To do this, you’ll increase your resistance when  
you can perform 12 reps perfectly, and you’ll increase your volume by performing more sets and more exercises.  
Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count  
three seconds up and three seconds down and work to fatigue during each set.  
Day 1 & 3  
body Part  
Chest  
Shoulders  
Arms  
exercise  
sets  
1-3  
1-3  
1-3  
1-3  
1-3  
1-3  
reps  
10-12  
10-12  
10-12  
10-12  
10-12  
10-12  
Standing Chest Press  
Standing Shoulder Press  
Rope Pushdown  
Standing French Press  
Leg Press  
Legs  
Seated Calf Raise  
body Part  
Back  
exercise  
Standing Lat Row  
Stiff Arm Pulldown  
Standing Cable Cross Rear Deltoid Row 1-3  
Standing Biceps Curl  
Resisted Dip  
Trunk Rotation  
Standing Low Back Extension  
Seated Resisted Abdominal Crunch  
sets  
1-3  
1-3  
reps  
10-12  
10-12  
10-12  
10-12  
10-12  
10-12  
10-12  
10-12  
Day 2 & 4  
Shoulders  
Arms  
1-3  
1-3  
1-3  
1-3  
1-3  
Trunk  
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ꢀꢀ  
The Workouts  
ꢀ0 Minute Upper/Lower Body  
frequency: 4 Days Per week (m-t-th-f)  
time: about 20 minutes  
This program provides you with a quick and effective workout that combines muscle conditioning with some  
cardiovascular benefits. Do this routine when you are limited in time or just want a variation to your normal routine.  
Perform this program training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that  
your technique starts to deteriorate. Rest only 20-30 seconds between sets. As you get stronger, increase the number  
of sets you perform. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any  
point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.  
DAY 1 & 3  
body Part  
Chest  
Back  
Shoulders  
Arms  
exercise  
Bench Press  
Seated Lat Row  
Seated Shoulder Press  
French Press  
sets  
1-3  
1-3  
1-3  
1-3  
1-3  
reps  
12-15  
12-15  
12-15  
12-15  
12-15  
Standing Biceps Curl  
body Part  
Legs  
exercise  
Leg Extension  
Leg Curl  
Leg Press  
Seated Calf Raise  
Seated Low Back Extension  
Seated Resisted Abdominal Crunch  
sets  
1-3  
1-3  
1-3  
1-3  
1-3  
1-3  
reps  
12-15  
12-15  
12-15  
12-15  
10-12  
10-12  
DAY 2 & 4  
Trunk  
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ꢀꢂ  
The Workouts  
Body Building  
frequency: 3 Days on, 1 Day off  
time: about 45-60 minutes  
Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each  
muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include  
an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined  
muscular look. Rest 30-60 seconds between each set and exercise. Focus on proper form. Tighten the muscle before  
you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement  
as you lower the weight. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any  
point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.  
DAY 1  
DAY 2  
DAY 3  
body Part  
Chest  
exercise  
Bench Press  
sets  
2-4  
2-4  
2-4  
2-4  
2-4  
2-4  
reps  
8-12  
8-12  
8-12  
8-12  
8-12  
8-12  
Decline Chest Fly  
Seated Shoulder Press  
Rear Deltoid Row  
Standing Lateral Raise  
Shoulder Shrug  
Shoulders  
body Part  
Back  
exercise  
Seated Lat Rows  
sets  
2-4  
2-4  
2-4  
2-4  
2-4  
2-4  
reps  
8-12  
8-12  
8-12  
8-12  
8-12  
8-12  
Narrow Pulldown w/ Hand Grips  
Standing Biceps Curl  
Standing Hammer Grip Curls  
Seated Triceps Extension  
Seated French Press  
Arms  
body Part  
Legs  
exercise  
Standing Hip Extension  
Leg Extension  
Leg Curl  
Leg Press  
sets  
2-4  
2-4  
1-3  
2-4  
2-4  
2-4  
2-4  
2-4  
reps  
8-12  
8-12  
8-12  
8-12  
12-15  
8-12  
8-12  
8-12  
Seated Calf Raise  
Trunk  
Seated Low Back Extension  
Seated Resisted Abdominal Crunch  
Seated Resisted Oblique Crunch  
Aerobic Rowing  
Aerobic  
Progress up to  
15-25 minutes  
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ꢀꢃ  
The Workouts  
Circuit Training – Anaerobic/Cardiovascular  
frequency: 2-3 times Per week  
time: about 20-45 minutes  
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick,  
challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as  
it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start  
with completing one round of Circuit 1. Then add an additional round of the same circuit. Once you reach three  
rounds of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases.  
Repeat process with Circuit 3. Do not let your heart rate exceed 220 minus your age. Perform each rep of each  
exercise slowly and with perfect technique. Count three seconds up and three seconds down. Warm-up with 5-15  
minutes of rowing or some other aerobic exercise before starting your circuits.  
Circuit 1  
reps  
8-12  
8-12  
8-12  
8-12  
8-12  
body Part  
Chest  
Legs  
Back  
Legs  
exercise  
Standing Chest Press  
Standing Leg Kickback  
Standing Lat Row Alternating  
Standing Hip Abduction  
Standing Trunk Rotation  
Trunk  
reps  
8-12  
8-12  
8-12  
8-12  
8-12  
body Part  
Shoulders  
Back  
Trunk  
Arms  
exercise  
Seated Shoulder Press  
Lying Lat fly  
Seated Low Back Extension  
Standing Biceps Curl  
Leg Press  
Circuit 2  
Legs  
reps  
8-12  
8-12  
8-12  
8-12  
8-12  
body Part  
Shoulders  
Arms  
Trunk  
Legs  
exercise  
Standing Rear Deltoid Row  
Rope Pushdown  
Standing Resisted Oblique Crunch  
Leg Extension  
Leg Curl  
Circuit 3  
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ꢀꢄ  
The Workouts  
True Aerobic Circuit Training  
frequency: 2-3 times Per week  
time: about 20-60 minutes  
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick,  
challenging routine. By returning to the aerobic rowing exercise between each set you are increasing your aerobic  
capacity, endurance and burning fat as energy. The idea is to move quickly from exercise to exercise, taking only  
as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set  
of each exercise. Initially, start with completing one round of Circuit 1. Then add an additional round of the same  
circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as  
your fitness level increases. Do not let your heart rate exceed 220 minus your age. Perform each rep of each exercise  
slowly and with perfect technique. Count three seconds up and three seconds down.  
Warm-up with 5-15 minutes of rowing or some other aerobic exercise before starting your circuits.  
Circuit 1  
reps  
8-12  
body Part  
Chest  
Aerobic Rowing  
Legs  
Aerobic Rowing  
Back  
Aerobic Rowing  
Legs  
exercise  
Standing Chest Press  
30 - 60 Seconds  
Standing Hip Extension  
30 - 60 Seconds  
Seated Lat Row  
30 - 60 Seconds  
Standing Leg Kickback  
30 - 60 Seconds  
Standing Oblique Crunch  
30 - 60 Seconds  
8-12  
8-12  
8-12  
8-12  
Aerobic Rowing  
Trunk  
Aerobic Rowing  
Circuit 2  
reps  
8-12  
body Part  
Shoulders  
Aerobic Rowing  
Legs  
Aerobic Rowing  
Back  
Aerobic Rowing  
Trunk  
Aerobic Rowing  
Arms  
exercise  
Shoulder Shrug  
30 - 60 Seconds  
Standing Hip Flexion w/Knee Flexion  
30 - 60 Seconds  
Stiff Arm Pulldown  
30 - 60 Seconds  
Standing Low Back Extension  
30 - 60 Seconds  
8-12  
8-12  
8-12  
8-12  
Standing Biceps Curl  
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ꢀ6  
The Workouts  
Strength Training  
frequency: 3 Days Per week (m-w-f) time: about 45-60 minutes  
This program is designed to emphasize overall strength development. This is an advanced routine to be used  
only after you have progressed from the advanced general conditioning routine and only after you have perfected  
your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should  
increase your resistance 5 pounds and decrease your reps to 5. Rest 60 - 120 seconds between each set and exercise.  
Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at  
the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace  
that will allow you to stop the movement instantly at any point in the rep. Count two seconds up and four seconds  
down and work to fatigue during each set.  
Day 1  
body Part  
Chest  
exercise  
Bench Press  
sets  
2-4  
2-4  
2-4  
2-4  
2-4  
2-4  
reps  
5-8  
5-8  
5-8  
5-8  
5-8  
5-8  
Decline Chest Press  
Seated Shoulder Press  
Seated Lateral Raise  
Rear Deltoid Row  
Shoulder Shrug  
Shoulders  
Day 2  
body Part  
Back  
exercise  
sets  
2-4  
2-4  
2-4  
reps  
5-8  
5-8  
5-8  
5-8  
5-8  
5-8  
Seated Lat Row  
Narrow Lat Pulldown  
Standing Biceps Curl  
Standing Biceps Curl- Shoulder Ext 2-4  
Triceps Kickback  
Rope Pushdown  
Arms  
2-4  
2-4  
body Part  
Legs  
exercise  
Leg Press  
Seated Calf Raise  
Leg Extension  
Prone Leg Curl  
sets  
2-4  
2-4  
2-4  
2-4  
2-4  
2-4  
reps  
5-8  
5-8  
5-8  
5-8  
Day 3  
Trunk  
Seated Low Back Extension  
Resisted Abdominal Crunch  
8-12  
5-8  
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ꢀꢅ  
Exercises  
A Revolutionary Way to Exercise  
The Bowflex Revolution® home gym provides an unparalleled number of exercises, with more than 90 exercises and  
over 400 total variations. You can switch quickly between hundreds of exercises with less setup time than most gym  
machines. That means a shorter workout while maintaining a higher, calorie-burning heart rate.  
This manual and the included poster provide information on a large number of these exercises, but feel free to  
vary the exercises to meet your needs. Using the adjustable freearms, you can set the arms at 8 for one exercise, and  
exercise an entirely different set of muscles by simply moving the freearms to 6 or 7 and doing the same exercise.  
Changing exercises is simple. The freearms rotate between positions 0 and 9, with 0 being straight up and 9 being  
straight down. That means you have ten arm positions to work out with, each one providing a slightly different  
variation of each exercise. Switching cables between exercises is simple with snap-hook attachments.  
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ꢀ8  
Chest Exercises  
Bench Press — Shoulder Horizontal Adduction (and elbow extension)  
Muscles worked:  
FINISH  
START  
Pectoralis Major; Deltoids; Triceps  
Bench Position:  
45˚ incline  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
7 or 8  
SuccessTips  
• Maintain a 90° angle between upper  
arms and torso throughout motion.  
• Keep chest muscles tightened. Limit  
and control your range of motion.  
• Keep knees bent, feet on floor, head  
back against bench.  
FINISH  
• Press straight out a way from  
START  
• Curl grips up into position.  
chest.  
• Keep elbows back and out to  
your sides.  
• Return to Start position slowly.  
• Do not let your elbows travel behind  
your shoulders.  
• Keep shoulder blades pinched  
together and maintain good spinal  
alignment.  
Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)  
Muscles worked:  
START  
FINISH  
Pectoralis Major; Anterior Deltoid  
Bench Position:  
45˚ incline  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
7 or 8  
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.  
• Do not let your elbows travel behind  
your shoulders.  
START  
FINISH  
• 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.  
• Slowly return to Start position  
• To improve your pectoralis  
involvement, keep your shoulder  
blades pinched together throughout  
upward and downward movements.  
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ꢀꢆ  
Chest Exercises  
Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction  
Muscles worked:  
START  
FINISH  
Anterior Deltoid; Triceps; Pectoralis  
Major  
Bench Position:  
Flat Bench Back  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
8 (up/center)  
SuccessTips  
• Maintain an upright, erect posture  
as your trunk rotates with the punch.  
START  
FINISH  
• Sit on the bench facing away  
from the engine.  
• Using moderate speed,  
rotate your trunk and press  
your arm(s) forward to full  
• Keep knees bent and feet on floor.  
• Maintain good spinal alignment.  
• Reach behind your body  
and grasp the Hand Grips  
with an overhand grip, as  
shown above.  
• Bend your elbows until  
your hands are level with  
your waist.  
extension, allowing shoulder  
blade to move forward at the  
end of the punch.  
• Slowly return to the Start  
position. Do not relax the  
tension in your arm.  
• You may vary this exercise  
by using bilateral movement  
with both arms or punching  
upward or downward.  
Lying Cable Crossover — Shoulder Adduction (elbow stabilized)  
Muscles worked:  
START  
FINISH  
Pectoralis Major  
Bench Position:  
Flat  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
6 or 7  
SuccessTips  
• Keep chest lifted throughout  
exercise.  
• Keep knees bent, feet on floor, head  
back against bench.  
START  
FINISH  
• Lie flat on your back, head  
toward the engine. Position  
yourself far enough down  
the Bench to grasp the Hand  
Grips over your head with arms  
straight out to the side.  
• Keep your elbows straight,  
while moving your arms in an  
arc upward and across your  
torso toward the opposite  
thigh.  
• Control the return to the Start  
position by slowly moving your  
arms back to shoulder level,  
releasing the shoulder blades  
and keeping arms straight.  
• Grasp the Hand Grips, palms  
facing down toward your feet.  
• Tighten your abdominals to  
stabilize your spine. Maintain  
a slight, comfortable arch in  
your lower back.  
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ꢂ0  
Chest Exercises  
Decline Chest Fly  
START  
Muscles worked:  
FINISH  
Pectoralis Major; Anterior Deltoid  
Bench Position:  
45˚ incline  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
5, 6, or 7  
SuccessTips  
• Maintain a 90º angle between  
your upper arms and your torso  
throughout the exercise.  
• Limit and control the range of  
motion so that your elbows do not  
travel behind your shoulders.  
• Keep your shoulder blades pinched  
together and maintain good spinal  
alignment.  
START  
FINISH  
• Sit in the 45º position, reach  
straight behind your body,  
grasp the Hand Grips, and  
slightly bend your elbows with  
your palms facing forward.  
• Slowly move your arms  
parallel to the floor and  
inward, maintaining the elbow  
in a slightly bent position  
throughout the movement.  
• Keeping knees bent and feet  
flat on the floor, lay your head  
back against the bench.  
• Start with your upper arms  
out to the sides, level with  
your shoulders.  
• Slowly return to the Start  
position keeping your chest  
muscles tightened during the  
entire motion.  
Incline Chest Fly  
Muscles worked:  
START  
FINISH  
Pectoralis Major; Anterior Deltoid  
Bench Position:  
45˚ incline  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
8, 9  
SuccessTips  
• Maintain a 90º angle between  
your upper arms and your torso  
throughout the exercise.  
• Limit and control the range of  
motion so that your elbows do not  
travel behind your shoulders.  
• Keep your shoulder blades pinched  
together and maintain good spinal  
alignment.  
START  
FINISH  
• Reach straight behind your  
body, grasp the Hand Grips,  
and slightly bend your elbows  
with your palms facing  
forward.  
• Slowly move your arms up and  
inward, maintaining the elbow  
in a slightly bent position  
throughout the movement.  
• Slowly return to the Start  
position keeping your chest  
muscles tightened during the  
entire motion.  
• Keeping knees bent and feet  
flat on the floor, lay your head  
back against the bench.  
• Start with your upper arms  
out to the sides, level with  
your shoulders.  
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ꢂꢁ  
Chest Exercises  
Standing Chest Press — Shoulder Horizontal Adduction (and elbow extension)  
Muscles worked:  
Pectoralis Major; Deltoids; Triceps.  
Also ankles, knees, hips and core in  
stabilization.  
START  
FINISH  
Bench Position:  
Removed  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
3,4 or 5  
SuccessTips  
START  
FINISH  
• Stabilize body from your feet all the  
way up through your trunk.  
• Grasp the Hand Grips so the  
cables are in line close to the  
front of your forearms.  
• Press straight out away from  
your chest, bringing the  
handles together in front of  
you.  
• Maintain a 90º angle between upper  
arms and torso throughout the  
motion.  
• Keep chest muscles tight, limit and  
control your range of motion.  
• Keep knees slightly bent, feet flat on  
the floor and in a staggered step for  
stability.  
• Stand with one foot forward  
and one foot back for added  
stability.  
• Start with elbows bent to 90º  
and slightly behind or equal  
to the shoulders.  
• Slowly return to the Start  
position, keeping tension  
on the chest throughout the  
motion.  
• Keep shoulder blades pinched, chest  
lifted and a slight curve in the lower  
back.  
Standing Chest Press w/ Alternating Shoulder Movement  
Muscles worked:  
START  
FINISH  
Pectoralis Major; Deltoids; Triceps. Also  
ankles, knees, hips and core in stabilization.  
Bench Position:  
Removed  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
3,4 or 5  
SuccessTips  
• Stabilize body from your feet all the way  
up through your trunk.  
START  
FINISH  
• Grasp the Hand Grips so the  
cables are in line close to the  
front of your forearms.  
• Press straight out away from  
your chest with one arm, as  
the other arm moves out and  
back. This is an alternating  
motion, so your arms will  
move in the opposite direction  
during the set.  
• Maintain a 90º angle between upper arms  
and torso throughout the motion.  
• Keep chest muscles tight, limit and  
control your range of motion.  
• Keep knees slightly bent, feet flat on the  
floor and in a staggered step for stability.  
• Keep shoulder blades pinched, chest  
lifted and a slight curve in the lower  
back.  
• Stand with one foot forward  
and one foot back for added  
stability.  
• Start with one elbow bent to  
90º and slightly behind or  
equal to the shoulders, and  
the other arm straight out in  
front of you.  
• Slowly return each arm to the  
Start position, keeping tension  
on the chest throughout the  
motion.  
• Do not allow your trunk to rotate during  
the motion.  
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ꢂꢀ  
Chest Exercises  
Incline Chest Press — Shoulder Horizontal Adduction (and elbow extension)  
Muscles worked:  
START  
FINISH  
Pectoralis Major; Deltoids; Triceps.  
Bench Position:  
45º  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
7 or 8  
SuccessTips  
• Maintain a 90º angle between upper  
arms and torso at the start of the  
press, and slightly higher than 90º at  
the finish.  
• Keep chest muscles tight, limit and  
control your range of motion.  
• Keep knees slightly bent, feet flat on  
the floor.  
• Keep shoulder blades pinched, chest  
lifted and a slight curve in the lower  
back.  
START  
FINISH  
• Grasp the Hand Grips so  
the cables travel above the  
forearms.  
• Press slightly upward, away  
from your chest, bringing the  
handles together in front of  
you at about 10º above your  
shoulders.  
• Keep your forearms in line  
with the cables at all times.  
• Start with elbows bent to 90º  
and slightly behind or even  
with the shoulders.  
• Slowly return to the Start  
position, keeping tension  
on the chest throughout the  
motion.  
Standing Incline Chest Press — Shoulder Horizontal Adduction (and elbow extension)  
Muscles worked:  
START  
FINISH  
Pectoralis Major; Deltoids; Triceps. Also  
ankles, knees, hips and core in stabiliza-  
tion.  
Bench Position:  
Removed  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
4 or 5  
SuccessTips  
START  
FINISH  
• Stabilize body from your feet all the way  
up through your trunk.  
• Stand with one foot forward  
and one foot back for added  
stability.  
• Press slightly upward, away  
from your chest, bringing the  
handles together in front of  
you at about 10º above your  
shoulders.  
• Maintain a 90º angle between upper  
arms and torso at the start of the press,  
and slightly higher than 90º at the finish.  
• Keep chest muscles tight, limit and  
control your range of motion.  
• Keep knees slightly bent, feet flat on the  
floor and in a staggered step for stability.  
• Start with elbows bent to 90º  
and slightly behind or even  
with the shoulders.  
• Slowly return to the Start  
position, keeping tension  
on the chest throughout the  
motion.  
• Keep shoulder blades pinched, chest  
lifted and a slight curve in the lower  
back.  
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ꢂꢂ  
Chest Exercises  
Standing Incline Chest Press w/ Alternating Motion — Shoulder Horizontal Adduction  
Muscles worked:  
START  
FINISH  
Pectoralis Major; Deltoids; Triceps. Also  
ankles, knees, hips and core in stabilization.  
Bench Position:  
Removed  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
4 or 5  
SuccessTips  
START  
FINISH  
• Stabilize body from your feet all the way  
up through your trunk.  
• Grasp the Hand Grips so the  
cables are in line close to the  
front of your forearms.  
• Press one arm slightly upward  
away from your chest, as the  
other arm moves out and  
back. This is an alternating  
motion, so your arms will  
move in the opposite direction  
during the set.  
• Maintain a 90º angle between upper  
arms and torso throughout the motion.  
• Keep chest muscles tight, limit and  
control your range of motion.  
• Keep knees slightly bent, feet flat on the  
floor and in a staggered step for stability.  
• Keep shoulder blades pinched, chest  
lifted and a slight curve in the lower  
back.  
• Stand with one foot forward  
and one foot back for added  
stability.  
• Start with elbows bent to 90º  
and slightly behind or even  
with the shoulders, and the  
other arm straight in front of  
you at a slight inclined angle  
about head high.  
• Slowly return each arm to the  
Start position keeping tension  
on the chest throughout the  
motion.  
• Do not allow your torso to rotate or bend  
side to side during the motion.  
Decline Chest Press — Shoulder Horizontal Adduction (and elbow extension)  
Muscles worked:  
START  
FINISH  
Pectoralis Major; Deltoids; Triceps.  
Bench Position:  
45º  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
7 or 8  
SuccessTips  
• Maintain a 90º angle between upper  
arms and torso at the start of the  
press, and slightly less than 90º at  
the finish.  
• Keep chest muscles tight, limit and  
control your range of motion.  
• Keep knees slightly bent, feet flat on  
the floor.  
• Keep shoulder blades pinched, chest  
lifted and a slight curve in the lower  
back.  
START  
FINISH  
• Grasp the Hand Grips so  
the cables travel under the  
forearm.  
• Press forward, straightening  
your arms while moving your  
hands toward the center and  
slightly downward about 10º  
below your shoulders.  
• Keep your forearms in line  
with the cable at all times.  
• Do not lock your elbows.  
• Start with elbows back and  
upper arms 90º from your  
torso.  
• Elbows should be 10º lower  
than the standard bench press  
position.  
• Slowly return to the Start  
position, keeping tension  
on the chest throughout the  
motion.  
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ꢂꢃ  
Chest Exercises  
Standing Decline Chest Press — Shoulder Horizontal Adduction (and elbow extension)  
Muscles worked:  
START  
FINISH  
Pectoralis Major; Deltoids; Triceps. Also  
ankles, knees, hips and core in stabilization.  
Bench Position:  
Removed  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
3, 4 or 5  
SuccessTips  
• Stabilize body from your feet all the way  
up through your trunk.  
START  
FINISH  
• Grasp the Hand Grips so the  
cables travel under the forearm.  
• Press forward, straightening  
your arms while moving your  
hands toward the center and  
slightly downward about 10˚  
below your shoulders.  
• Maintain a 90˚ angle between your upper  
arms and torso at the start of the motion,  
and slightly less than 90˚ at the finish.  
• Keep chest muscles tight, limit and  
control your range of motion.  
• Keep knees slightly bent, feet flat on the  
floor and in a staggered step for stability.  
• Keep shoulderblades pinched, chest  
lifted and a slight curve in the lower  
back.  
• Keep your forearms in line with  
the cable at all times.  
• Start with elbows back and  
upper arms 90° from your  
torso.  
• Elbows should be 10˚ lower  
than the standard bench press  
position.  
• Stand with one foot forward  
and one foot back for added  
stability.  
• Do not lock your elbows.  
• Slowly return to the Start  
position, keeping tension  
on the chest throughout the  
motion.  
Standing Decline Chest Press w/ Alternating Motion — Shoulder Horizontal Adduction  
Muscles worked:  
START  
FINISH  
Pectoralis Major; Deltoids; Triceps.  
Also ankles, knees, hips and core in  
stabilization.  
Bench Position:  
Removed  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
3, 4 or 5  
SuccessTips  
START  
FINISH  
• Stabilize body from your feet all the  
way up through your trunk.  
• Grasp the Hand Grips so the  
cables are in line and close to  
the front of your forearms.  
• Press one arm slightly  
downward away from your  
chest, as the other arm moves  
out and back. This is an  
alternating motion, so your  
arms will move in the opposite  
direction during the set.  
• Slowly return each arm to the  
Start position, keeping tension  
on the chest throughout the  
motion.  
• Keep chest muscles tight, limit and  
control your range of motion.  
• Stand with one foot forward  
and one foot back for added  
stability.  
• Start with one elbow bent to  
90° and slightly behind or  
even with the shoulder, the  
other arm straight in front of  
you 10˚ lower. Do not lock the  
elbow.  
• Keep knees slightly bent, feet flat on  
the floor and in a staggered step for  
stability.  
• Keep shoulderblades pinched, chest  
lifted and a slight curve in the lower  
back.  
• Do not allow your torso to rotate or  
bend side to side during the motion.  
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ꢂꢄ  
Chest Exercises  
Standing Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)  
Muscles worked:  
START  
FINISH  
Pectoralis Major; Deltoids. Also ankles,  
knees, hips and core in stabilization.  
Bench Position:  
Removed  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
4, 5 or 6  
SuccessTips  
• Stabilize body from your feet all the  
way up through your trunk.  
START  
FINISH  
• Grasp the Hand Grips so the  
cables lie close to the front  
of your forearms and palms  
facing forward.  
• Slowly move the arms forward  
and inward, bringing the  
handles together in front of  
you.  
• Maintain a 90° angle between upper  
arms and torso throughout the  
motion.  
• Keep chest muscles tight, limit and  
control your range of motion.  
• Keep knees slightly bent, feet flat on  
the floor and in a staggered step for  
stability.  
• Keep shoulder blades pinched, chest  
lifted and a slight curve in the lower  
back.  
• Stand with one foot forward  
and one foot back for added  
stability.  
• Stabilize the elbows so they  
are slightly bent and slightly  
behind or equal to the  
shoulders.  
• Slowly return to the Start  
position, keeping tension  
on the chest throughout the  
motion.  
Standing Single Arm Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)  
Muscles worked:  
START  
FINISH  
Pectoralis Major; Deltoids. Also ankles,  
knees, hips and core in stabilization.  
Bench Position:  
Removed  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
4 or 5  
SuccessTips  
• Stabilize body from your feet all the  
way up through your trunk.  
START  
FINISH  
• Grab the handle so the cable  
lies close to the front of  
your forearm and palm face  
forward.  
• Slowly move the arm forward  
and inward, bringing the  
handle in front of you.  
• Maintain a 90° angle between upper  
arm and torso throughout the motion.  
• Keep chest muscles tight, limit and  
control your range of motion.  
• Keep knees slightly bent, feet flat on  
the floor and in a staggered step for  
stability.  
• Keep shoulder blade pinched, chest  
lifted and a slight curve in the lower  
back.  
• Slowly return to the Start  
position, keeping tension  
on the chest throughout the  
motion.  
• Stand with one foot forward  
and one foot back for added  
stability.  
• Stabilize the elbow so it is  
slightly bent and slightly  
behind or equal to the  
shoulder.  
• Do not lean sideways or turn the trunk  
during the motion.  
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ꢂ6  
Chest Exercises  
Standing Incline Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)  
Muscles worked:  
START  
FINISH  
Pectoralis Major; Deltoids. Also ankles,  
knees, hips and core in stabilization.  
Bench Position:  
Removed  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
4, 5 or 6  
SuccessTips  
• Stabilize body from your feet all the  
way up through your trunk.  
START  
FINISH  
• Grasp the Hand Grips so the  
cables lie close to the front of  
your forearms, and palms face  
forward.  
• Slowly move the arms slightly  
upward and inward, bringing  
the handles together in front  
of you at about neck/chin  
height.  
• Keep chest muscles tight, limit and  
control your range of motion.  
• Keep knees slightly bent, feet flat on  
the floor and in a staggered step for  
stability.  
• Keep shoulder blades pinched, chest  
lifted and a slight curve in the lower  
back.  
• Stand with one foot forward  
and one foot back for added  
stability.  
• Stabilize the elbows so they  
are slightly bent and slightly  
behind or even with the  
shoulders.  
• Slowly return to the Start  
position, keeping tension  
on the chest throughout the  
motion.  
Standing Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)  
Muscles worked:  
START  
FINISH  
Pectoralis Major; Deltoids. Also ankles,  
knees, hips and core in stabilization.  
Bench Position:  
Removed  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
4 or 5  
SuccessTips  
• Stabilize body from your feet all the  
way up through your trunk.  
START  
FINISH  
• Grasp the Hand Grips so the  
cables lie close to the front of  
your forearms and palms face  
forward.  
• Slowly move the arms slightly  
downward and inward,  
• Keep chest muscles tight, limit and  
control your range of motion.  
bringing the handles together  
in front of you at about lower  
chest height.  
• Slowly return to the Start  
position, keeping tension  
on the chest throughout the  
motion.  
• Keep knees slightly bent, feet flat on  
the floor and in a staggered step for  
stability.  
• Keep shoulder blades pinched, chest  
lifted and a slight curve in the lower  
back.  
• Stand with one foot forward  
and one foot back for added  
stability.  
• Stabilize the elbows so they  
are slightly bent and slightly  
behind or equal to the  
shoulders.  
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ꢂꢅ  
Shoulder Exercises  
Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion)  
Muscles worked:  
FINISH  
START  
Rear and Middle Deltoids; Posterior  
Rotator Cuff; Upper Latissimus; Teres  
Major; Trapezius; Rhomboids  
Bench Position:  
Flat Bench Back  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
6, 7, or 8  
SuccessTips  
START  
FINISH  
• Maintain a 90° angle between  
your upper arms and torso during  
motion.  
• Sit on the bench facing  
the main engine.  
• Allowing your arms to bend  
slowly, move your elbows  
outwards and backwards,  
keeping a 70-90° angle  
• Grasp the Hand Grips. Keep  
palms down and arms straight.  
• Sit up straight. Bend slightly  
forward from hips until arms  
are in front of body at a 90°  
angle from torso and in line  
toward the pulley.  
• Lift your chest and keep your  
shoulder blades together.  
• Keep forearms in line with  
cables.  
• Keep knees bent and feet on floor.  
between your upper arms and  
• 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.  
torso.  
• Move until your elbows are  
slightly behind your shoulders,  
then slowly reverse back to the  
Start position.  
• Keep your shoulder blades  
tightened throughout motion.  
Standing Lateral Shoulder Raise — Shoulder Abduction (elbow stabilized)  
Muscles worked:  
START  
FINISH  
Middle Deltoids; Upper Trapezius  
Bench Position:  
Remove Bench  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
8
SuccessTips  
• Do not swing your arms upward or  
move your trunk during the motion.  
• Keep your feet on floor.  
START  
FINISH  
• Remove the bench and stand on  
the platform, straddling the seat  
rail and facing the engine.  
• Slowly raise your arms out to  
your sides, at a 90° angle from  
your body.  
• Grasp the Hand Grips, palms  
• Keep your forearms facing  
outward throughout the  
movement.  
• Slowly return to the Start  
position without relaxing  
muscle tension.  
facing each other.  
• Align your spine and bend  
forward slightly at the hips  
(15-20°).  
• Elevate shoulders slightly toward  
back of head, keeping spine  
aligned.  
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ꢂ8  
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:  
Long Hand Grips  
Adjustable Arm Position:  
7. 8  
SuccessTips  
• Keep knees bent and feet on floor.  
• Do not increase the arch in your lower  
back as you raise your arms, but keep  
your spine steady and tight.  
• Keep abdominals tight and maintain  
good spinal alignment.  
START  
FINISH  
• Sit on the bench facing away  
from the engine.  
• Straighten your arms slowly  
over your head, focusing on  
moving your elbows up and  
inward toward your ears.  
• Keep your chest up, abs tight  
and maintain a slight arch in  
lower back.  
• Grasp Hand Grips, palms  
facing out.  
• Raise the Hand Grips to head  
level so your elbows are equal  
to shoulder level. Keep your  
palms facing forward.  
• Slowly return to the Start  
position, keeping tension in  
your front shoulder muscles.  
Variation  
Remove the long bench pad and slide  
the seat toward the engine. Attach the  
Leg Press Seat Back to the sliding seat,  
facing away from the engine. (Refer to  
instructions for attaching the Leg Press  
Seat Back accessory.) Sit on the seat,  
and lean against the seat back for added  
stability.  
Front Shoulder Raise — Shoulder Flexion (elbow stabilized)  
Muscles worked:  
START  
FINISH  
Front and Middle Deltoids  
Bench Position:  
Flat Bench Back  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
8 or 9  
SuccessTips  
• Keep abdominals tight and maintain  
good spinal alignment.  
• Keep knees bent and feet on floor.  
• Do not increase the arch in your  
lower back as you raise your arms,  
but keep your spine steady and tight.  
START  
FINISH  
• Sit on the bench, facing away  
from the engine.  
• Keeping your arms straight,  
move them forward, leading  
with your forearms, until arms  
are extended in front of you  
at shoulder height.  
• 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.  
• Arms may be moved  
alternately or together.  
• Slowly return to the Start  
position next to the torso.  
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ꢂꢆ  
Shoulder Exercises  
Shoulder Extension — (elbows stabilized)  
START  
Muscles worked:  
FINISH  
Latissimus Dorsi; Teres Major; Rear  
Deltoid; Middle Trapezius; Rhomboids;  
Triceps  
Bench Position:  
Flat Bench Back  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
8 or 9  
SuccessTips  
START  
FINISH  
• Keep knees bent and feet flat  
on floor.  
• Sit on the bench facing  
engine.  
• Initiate movement by pinching  
shoulder blades together.  
• Keep your lats tightened throughout  
• Grasp the Hand Grips, palms  
facing down, arms straight  
and at approximately a 45°  
angle from torso.  
• Continue movement by  
the motion.  
moving your hands in an arc  
downward, along your sides,  
until hands are level with hips.  
• 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.  
• Tighten your trunk muscles  
to stabilize your spine while  
maintaining a slight arch in  
the lower back.  
• With controlled movement,  
slowly return to the Start  
position.  
Shoulder Shrug — Scapular Elevation  
Muscles worked:  
START  
FINISH  
Upper Trapezius  
Bench Position:  
Removed  
Accessory:  
Hand Grips  
Adjustable Arm Position:  
7 or 8  
SuccessTips  
• Keep abdominals tight and maintain  
good spinal alignment.  
• Do not bend your neck or slouch  
during this exercise.  
• Raise shoulders evenly.  
• For variation, try this exercise bent  
forward slightly from the hips.  
START  
FINISH  
• Stand on the platform, facing  
the engine.  
• Slowly raise your shoulders  
towards the back of your  
head, keeping your neck  
and head still.  
• Reach down and grasp the  
Hand Grips, palms facing  
each other.  
• Let your arms hang at  
your sides.  
• Slowly reverse back to the  
Start position, keeping your  
upper trapezius muscles tight  
throughout the motion.  
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ꢃ0  
Shoulder Exercises  
Scapular Protraction — (elbows stabilized)  
Muscles worked:  
FINISH  
START  
Serratus Anterior  
Bench Position:  
45˚ incline  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
9
SuccessTips  
• Keep knees bent and feet flat  
on floor. Lean head back against  
the bench.  
• Keep your spine aligned and a slight  
arch in your lower back.  
• Maintain a 90° angle between upper  
arms and torso throughout exercise.  
• Do not slouch forward or use your  
arm muscles to assist this motion.  
Keep this motion only in the  
shoulder blades  
START  
FINISH  
• 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 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:  
Long Hand Grips  
Adjustable Arm Position:  
8, 9  
SuccessTips  
• Do not lose spinal alignment—keep  
your chest lifted and head on bench.  
• Keep knees bent and feet flat  
on floor.  
START  
FINISH  
• Lie on the bench, head  
toward the engine.  
• Keeping your arms straight,  
slide your shoulder blades  
downward, toward your hips.  
• Grasp the Hand Grips and  
bring your arms straight down  
your sides along your trunk.  
• Tighten your trunk muscles  
to stabilize your spine while  
maintaining a slight arch in  
your lower back.  
• When your shoulder blades  
have fully depressed, slowly  
return to the Start position.  
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ꢃꢁ  
Shoulder Exercises  
Lying Front Shoulder Raise — Shoulder Flexion (elbows stabilized)  
Muscles worked:  
START  
FINISH  
Front and Middle Deltoids  
Bench Position:  
Flat Bench Back  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
8
SuccessTips  
• Keep knees bent and feet flat  
on floor.  
• Keep abdominals tight and maintain  
good spinal alignment.  
• Do not increase the arch in your  
lower back while you are lifting  
your arms.  
START  
FINISH  
• Sit on the bench facing  
engine.  
• Keeping your arms straight,  
move them in an arc upwards  
until they are directly over  
your shoulders.  
• You may perform this move  
with both arms simultaneously  
or one at a time.  
• With controlled movement,  
slowly return to the Start  
position.  
• 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.  
Reverse Fly Cable Cross — 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  
Adjustable Arm Position:  
8
SuccessTips  
• Do not lose spinal alignment—  
keep your chest lifted.  
START  
FINISH  
• Sit on the Bench facing the  
engine.  
• Maintaining the bend in your  
arms, move your arms outward  
and backward.  
• 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.  
• Grasp the opposite Hand  
Grips , palms facing each  
other, 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.  
• When your elbows are slightly  
behind your shoulders, slowly  
return to the Start position,  
keeping your rear shoulder  
muscles tightened throughout  
movement.  
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ꢃꢀ  
Shoulder Exercises  
Seated Lateral Shoulder Raise — Shoulder Abduction (elbows stabilized)  
START  
Muscles worked:  
Supraspinatus; Middle Deltoids;  
Trapezius  
FINISH  
Bench Position:  
Flat Bench Forward  
Accessory:  
Hand Grips  
Adjustable Arm Position:  
8
SuccessTips  
• Keep knees bent and feet flat  
on floor.  
START  
FINISH  
• Sit on the bench facing  
engine.  
• Raise your arms directly out  
and upward to nearly shoulder  
level.  
• Keep abdominals tight and maintain  
good spinal alignment.  
• Do not increase swing arms upward  
or move trunk during movement.  
• Slide the Hand Grips 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  
Rhomboids; Trapezius  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Adjustable Arm Position:  
8, 9  
SuccessTips  
• Keep knees bent and feet flat  
on floor.  
• 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 end of each rep. Initiate  
each new rep by retracting your  
shoulderblades.  
START  
FINISH  
• Sit on the bench, facing engine.  
• Keeping your chest lifted,  
pinch your shoulder blades  
backward while keeping your  
arms straight toward the  
pulleys.  
• Slowly return to the Start  
position without slouching or  
changing spinal alignment.  
• Grasp the Hand Grips, palms  
faicng down.  
• Brace your heels on the  
platform, knees bent  
comfortably, arms straight  
toward the pulleys.  
• Allow your shoulder blades to  
move forwards, while leaning  
forward from the hips.  
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ꢃꢂ  
Shoulder Exercises  
Standing Shoulder Press — Shoulder Abduction (and elbow extension)  
Muscles worked:  
START  
FINISH  
Deltoids; Triceps. Also ankles, knees,  
hips and core in stabilization.  
Bench Position:  
Removed  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
5, 6 or 7  
SuccessTips  
• Stabilize body from your feet all the  
way up through your trunk.  
START  
FINISH  
• Grasp the Hand Grips so the  
cables are in line close to the  
front of your forearms and  
palms face forward.  
• Straighten your arms slowly  
over your head, focusing on  
moving your elbows up and  
inward toward your ears.  
• Keep shoulder muscles tight. Limit  
and control your range of motion.  
• Keep knees slightly bent and feet flat  
on the floor.  
• Keep abdominals tight and maintain  
good spinal alignment.  
• Do not increase the arch in your  
low back as you raise your arms, but  
keep your spine stable and tight.  
• Stand with feet flat on the  
platform, knees slightly bent.  
• Slowly return to the Start  
position, keeping tension on  
the front shoulder muscles  
throughout the motion.  
• Keep chest up, abs tight and  
maintain a slight arch in the  
low back.  
• Raise the hand grips to head  
level so your elbows are equal  
to shoulder level, keeping the  
palms facing forward.  
Standing Shoulder Press w/ Alternating Motion — Shoulder Abduction (and elbow extension)  
Muscles worked:  
START  
FINISH  
Deltoids; Triceps. Also ankles, knees,  
hips and core in stabilization.  
Bench Position:  
Removed  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
5, 6 or 7  
SuccessTips  
• Stabilize body from your feet all the  
way up through your trunk.  
START  
FINISH  
• Grasp the Hand Grips so the cables  
are in line close to the front of your  
forearms and palms face forward.  
• Straighten one arm slowly  
over your head, focusing on  
moving your elbow up and  
inward toward your ear.  
• Keep shoulder muscles tight. Limit  
and control your range of motion.  
• Keep knees slightly bent and feet flat  
on the floor.  
• Keep abdominals tight and maintain  
good spinal alignment.  
• Do not increase the arch in your  
low back as you raise your arms, but  
keep your spine stable and tight.  
• Stand with feet flat on the platform,  
knees slightly bent.  
• Lower the opposite arm so  
that your elbow is slightly  
below or equal to your  
shoulder.  
• Slowly return to the Start  
position, keeping tension on  
the front shoulder muscles  
throughout the motion.  
• Keep chest up, abs tight and  
maintain a slight arch in the low  
back.  
• Raise one hand grip to head level  
so your elbow is equal to shoulder  
level, keeping the palms facing  
forward, while the other arm is  
extended upward over your head.  
• Do not allow your body to bend  
sideways during the motion.  
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ꢃꢃ  
Shoulder Exercises  
Standing Front Shoulder Raise — Shoulder Flexion  
Muscles worked:  
START  
FINISH  
Deltoids. Also ankles, knees, hips and  
core in stabilization.  
Bench Position:  
Removed  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
7, 8 or 9  
SuccessTips  
• Stabilize body from your feet all the  
way up through your trunk.  
START  
FINISH  
• Stand on the platform facing  
away from the engine.  
• Keeping your arms straight,  
move them forward, leading  
with your forearms, until arms  
are extended in front of you  
at shoulder level.  
• Keep shoulder muscles tight. Limit  
and control your range of motion.  
• Keep knees slightly bent and feet flat  
on the floor.  
• Keep abdominals tight and maintain  
good spinal alignment.  
• Do not increase the arch in your  
low back as you raise your arms, but  
keep your spine stable and tight.  
• Grasp the Hand Grips with  
the palms facing backward.  
• Stand with feet flat on the  
platform, knees slightly bent  
and arms to your sides.  
• Keep chest up, abs tight and  
maintain a slight arch in the  
low back.  
• Arms may be moved together  
or alternately  
• Slowly return to the Start  
position, keeping tension on  
the front shoulder muscles  
throughout the motion.  
Standing Rear Deltoid Row — Shoulder Horizontal Abduction (and elbow flexion)  
Muscles worked:  
START  
FINISH  
Rear and Middle Deltoids; Posterior Rotator  
Cuff; Upper Lats; Teres Major; Rhomboids;  
Trapezius. Also ankles, knees, hips and core  
in stabilization.  
Bench Position:  
Removed  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
2 or 3  
START  
FINISH  
SuccessTips  
• Grasp the Hand Grips so your  
palms are facing down and arms are  
straight.  
• Allowing your arms to bend  
slowly, move your elbows out  
and backward keeping a 70°-  
90° angle between your upper  
arms and your torso.  
• Stabilize body from your feet all the way  
up through your trunk.  
• Keep shoulder and upper back muscles  
tight. Limit and control your range of  
motion.  
• Keep knees slightly bent and feet flat on  
the floor, stagger your foot position for  
added stability.  
• Stand with feet flat on the floor,  
knees slightly bent facing the  
engine.  
• Keep chest up, abs tight, maintain  
a slight arch in the low back and  
keep your shoulderblades pinched  
together.  
• Move until your elbows are  
slightly behind your shoulders.  
• Slowly return to the Start  
position, keeping tension on  
the shoulderblades.  
• Keep abdominals tight and maintain good  
spinal alignment.  
• Lean back slightly at the hips so  
that the cables are in line with your  
arms and shoulders.  
• Do not increase the arch in your low back  
as you move your arms, but keep your  
spine stable and tight.  
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ꢃꢄ  
Shoulder Exercises  
Standing Cablecross Rear Deltoid Row — Shoulder Horizontal Abduction (and elbow flexion)  
Muscles worked:  
START  
FINISH  
Rear and Middle Deltoids; Posterior  
Rotator Cuff; Upper Lats; Teres Major;  
Rhomboids; Trapezius. Also ankles,  
knees, hips and core in stabilization.  
Bench Position:  
Removed  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
2 or 3  
START  
FINISH  
SuccessTips  
• Grab the opposite side handles  
so your palms are facing down  
and arms are straight.  
• Allowing your arms to bend  
slowly, move your elbows out  
and backward keeping a 70°-  
90° angle between your upper  
arms and your torso.  
• Stabilize body from your feet all the  
way up through your trunk.  
• Keep shoulder and upper back  
muscles tight, limit and control your  
range of motion.  
• Keep knees slightly bent and feet  
flat on the floor, stagger your foot  
position for added stability.  
• Keep abdominals tight and maintain  
good spinal alignment.  
• Do not increase the arch in your low  
back as you move your arms; keep  
your spine stable and tight.  
• Stand with feet flat on the floor,  
knees slightly bent facing the  
engine.  
• Move until your elbows are  
slightly behind your shoulders.  
• Slowly return to the Start  
position, keeping tension on  
the shoulder blades.  
• Keep chest up, abs tight,  
maintain a slight arch in  
the low back and keep your  
shoulderblades pinched together.  
• Lean back slightly at the hips so  
the cables are in line with your  
arms and shoulders.  
Standing Shoulder Extension — Elbow Stabilization  
Muscles worked:  
START  
FINISH  
Rear Deltoids; Teres Major; Rhomboids;  
Middle Trapezius; Triceps. Also ankles,  
knees, hips and core in stabilization.  
Bench Position:  
Removed  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
7, 8 or 9  
SuccessTips  
START  
FINISH  
• Stabilize body from your feet all the  
way up through your trunk.  
• Stand on the platform facing  
the engine  
• Initiate the movement by  
pinching the shoulderblades  
together.  
• Keep knees slightly bent and feet flat  
on the floor.  
• Grasp the Hand Grips with  
a Hammer Type grip, arms  
straight, at approximately a  
45° angle in front of the torso.  
• Tighten your trunk muscles  
to stabilize your spine while  
maintaining a slight arch in  
the low back.  
• Continue movement by  
moving your hands in an arc  
downward, along your sides,  
until your hands are level with  
your hips.  
• With controlled movement,  
slowly return to the Start  
position.  
• Keep abdominals tight and maintain  
good spinal alignment.  
• Release your shoulderblades at  
the end of each rep, and initiate  
each new rep by retracting your  
shoulderblades.  
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ꢃ6  
Shoulder Exercises  
Shoulder Internal Rotation w/ Full Shoulder Adduction  
Muscles worked:  
Subscapularis Superior fibers;  
Pectoralis Major  
START  
FINISH  
Bench Position:  
Flat  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
5 or 6  
SuccessTips  
• Control the motion during  
the entire exercise. Do not use  
momentum.  
START  
FINISH  
• Stand off to one side of the  
machine.  
• Rotate your forearm towards  
your abdomen, keeping your  
elbow at your side during the  
entire motion.  
• Do not rotate your spine to gain  
additional range of motion. Try for  
pure rotation of your shoulder—  
more is not better.  
• Use light resistance to perform 12-15  
perfect repetitions.  
• Standing at different angles to the  
machine will alter the resistance  
application to the muscle.  
• Grasp the handle with the hand  
closest to the machine and draw  
your upper arm into your side.  
• Stand up straight with chest  
lifted, slight arch in the lower  
back and shoulderblades  
retracted.  
• Distance yourself from the arm of  
the machine to eliminate slack in  
the cable\handgrip.  
• Slowly return to the Start  
position.  
• Repeat with the other arm  
after you have completed the  
set.  
Shoulder Internal Rotation w/ 90˚ of Abduction  
Muscles worked:  
Subscapularis Middle\Inferior fibers;  
Pectoralis Major  
START  
FINISH  
Bench Position:  
Removed  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
2 or 3  
SuccessTips  
• Control the motion during  
the entire exercise. Do not use  
momentum.  
START  
FINISH  
• Stand off to one side of the  
machine.  
• Rotate your forearm forward  
then downward, keeping your  
upper arm stable.  
• Do not rotate your spine to gain  
additional range of motion. Try for  
pure rotation of your shoulder—  
more is not better.  
• Moving the arm of the machine  
to different positions above your  
shoulder will alter the resistance  
application to the muscle.  
• Grasp the handle with the hand  
closest to the machine and  
position your upper arm 90˚ away  
from your side.  
• Stand up straight with chest lifted,  
slight arch in the lower back and  
shoulderblades retracted.  
• Distance yourself from the arm of  
the machine to eliminate slack in  
the cable\handgrip.  
• Do not let your arm move  
closer toward your side during  
the motion.  
• Slowly return to the Start  
position.  
• Repeat with the other arm  
after you have completed the  
set.  
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ꢃꢅ  
Shoulder Exercises  
Shoulder External Rotation w/ Full Shoulder Adduction  
Muscles worked:  
Posterior Deltoid; Teres minor; Infra-  
spinatus  
START  
FINISH  
Bench Position:  
Removed  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
5 or 6  
SuccessTips  
• Control the motion during  
the entire exercise. Do not use  
momentum.  
START  
FINISH  
• Stand off to one side of the  
machine.  
• Rotate your forearm out and  
back, keeping your upper arm  
stable.  
• Do not rotate your spine to gain  
additional range of motion. Try for  
pure rotation of your shoulder—  
more is not better.  
• Use light resistance to perform 12-15  
perfect repetitions.  
• Standing at different angles to the  
machine will alter the resistance  
application to the muscle.  
• Facing the machine, grasp the  
handle and position your upper  
arm at your side.  
• Stand up straight with chest lifted,  
slight arch in the lower back and  
shoulderblades retracted.  
• Distance yourself from the arm of  
the machine to eliminate slack in  
the cable\handgrip.  
• Do not let your arm move  
away your side during the  
motion.  
• Slowly return to the Start  
position keeping tension on  
the muscle.  
• Repeat with the other arm  
after you have completed the  
set.  
Shoulder External Rotation w/ 90˚ of Abduction  
Muscles worked:  
Posterior Deltoid; Teres minor; Infra-  
spinatus  
START  
FINISH  
Bench Position:  
Removed  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
4 or 5  
SuccessTips  
• Control the motion during  
the entire exercise. Do not use  
momentum.  
START  
FINISH  
• Stand off to one side of the  
machine.  
• Rotate your forearm up and  
away, keeping your upper arm  
stable.  
• Do not rotate your spine to gain  
additional range of motion. Try for  
pure rotation of your shoulder—  
more is not better.  
• Use light resistance to perform 12-15  
perfect repetitions.  
• Moving the arm of the machine  
to different positions will alter the  
resistance application to the muscle.  
• Facing the machine, grab the  
handle and position your upper  
arm 90˚ away from your side.  
• Stand up straight with chest lifted,  
slight arch in the lower back and  
shoulderblades retracted.  
• Distance yourself from the arm of  
the machine to eliminate slack in  
the cable\handgrip.  
• Do not let your arm move  
closer toward your side during  
the motion.  
• Slowly return to the Start  
position, keeping tension on  
the muscle.  
• Repeat with the other arm  
after you have completed the  
set.  
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ꢃ8  
Back Exercises  
Standing Wide Angle Lat Row – Shoulder extension (and elbow flexion)  
Muscles worked:  
Latissimus Dorsi, Rear Deltoids, Biceps  
Teres Major. Also Hip and core stabiliz-  
ers.  
START  
FINISH  
Bench Position:  
Removed  
Accessory:  
Long hand grips  
Adjustable Arm Position:  
4 or 5  
SuccessTips  
START  
FINISH  
• Do not bend your neck forward or  
backward.  
• Stand on the floor facing the  
engine.  
• Slowly move your elbows  
back and inward toward your  
outside edge of the rib cage.  
• Start each rep by retracting your  
shoulder blades.  
• Release your shoulder blades at the  
end of each rep.  
• Keep your spine in alignment and  
chest lifted.  
• Grasp the Hand Grips with  
the arms forward toward the  
pulleys.  
• Keep chest lifted, abs tight  
and a slight arch in the lower  
back.  
• Slowly extend the arms back  
to the Start position.  
• Keep knees bent and back  
straight.  
Narrow Pulldowns with Hand Grips — Shoulder Extension (with elbow flexion)  
Muscles worked:  
START  
FINISH  
Latissimus Dorsi; Teres Major;  
Rear Deltoids; Biceps  
Bench Position:  
Flat Bench Forward  
Accessory:  
Hand Grips  
Adjustable Arm Position:  
0
SuccessTips  
• Keep your chest lifted, abs tight, and  
a very slight arch in your lower back.  
START  
FINISH  
• Straddle the bench facing the  
engine, grasp a Hand Grip in  
each hand, palms facing each  
other and sit down on the  
bench.  
• Keep hands at shoulder  
width, arms straight. Initiate  
movement by pulling your  
shoulderblades back while  
simultaneously bending your  
elbows, drawing them down  
and inward towards your sides.  
• Keep knees bent and feet flat  
on platform.  
• Keep the lats tightened throughout  
the entire motion.  
• Slide back on the bench to get  
tension on the cables.  
• At the end of the motion, arms  
should be near your sides,  
shoulderblades back, forearms  
facing upward.  
• Slowly return to Start position.  
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ꢃꢆ  
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  
Adjustable Arm Position:  
8, 9 (low lat rows)  
1, 2 (high lat rows)  
START  
FINISH  
SuccessTips  
• Sit on the bench facing the  
engine, near the back (leg  
extension) end of the bench.  
• Initiate the movement by  
pinching your shoulder  
blades together.  
• Keep knees bent and feet flat  
on the footrest.  
• Do not bend your torso forward.  
• Keep your chest lifted and maintain  
spinal alignment.  
• Release your shoulder blades at  
the end of each rep. Initiate each  
new rep by pinching your shoulder  
blades  
• Grasp the Hand Grips, palms  
facing each other.  
• Place your feet on the  
footrest and bend your knees  
comfortably.  
• Pull your upper arms  
downward and backward,  
brushing past the sides of  
the body while keeping your  
forearms pointing in the  
direction of the cable.  
• Slowly return to the  
Start position.  
Lying Lat Fly  
Muscles worked:  
START  
FINISH  
Latissimus Dorsi; Teres Major  
Bench Position:  
Flat Back Bench  
Adjustable Arm Position:  
Hand grips, connected at shortened  
ring.  
Adjustable Arm Position:  
7, 8  
SuccessTips  
• Keep your lats tightened throughout  
the entire motion.  
• Maintain good spinal alignment, abs  
tight, slight arch in your lower back.  
START  
FINISH  
• Lie flat on your back on  
the bench, head toward the  
engine.  
• Initiate the movement by  
pulling your shoulder blades  
down and together while  
simultaneously drawing your  
elbows in an arc, towards the  
sides of your body.  
• Position yourself far enough  
down the bench to grasp the  
Hand Grips at shoulder level  
with arms straight out.  
• Grasp the Hand Grips, palms  
facing down.  
• Tighten abs to stabilize your  
spine. Maintain a slight arch  
in your lower back.  
• Slowly return to the Start  
position allowing your arms  
and shoulder blades to move  
fully upward.  
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ꢄ0  
Back Exercises  
Stiff Arm Pulldown  
Muscles worked:  
START  
FINISH  
Latissimus Dorsi  
Bench Position:  
Removed  
Accessory:  
•
•
Hand Grips  
•
Adjustable Arm Position:  
•
0, 1  
SuccessTips  
• Do not lose spinal alignment.  
• Keep your lats tightened throughout  
START  
FINISH  
the entire motion.  
• Remove the bench and stand  
facing the engine straddling  
the rail.  
• Initiate the movement by  
lowering your shoulders down  
and together.  
• Release your shoulder blades at the  
end of each rep and initiate each  
new rep by lowering your shoulder  
blades.  
• Keep your elbows nearly straight  
(not locked).  
• Grasp the Hand Grips with  
your palms down and step  
back slightly.  
• Lift your chest and tighten  
your abdominals to stabilize  
your spine while maintaining  
a very slight arch in your  
lower back.  
• Keeping your arms straight,  
continue by slowly moving  
your hands in an arc toward  
your legs.  
• Slowly return to the Start  
position without relaxing.  
Standing Lat Row High Pulley  
Muscles worked:  
Latissimus Dorsi; Rear Deltoids;  
Biceps; Teres Major  
START  
FINISH  
Bench Position:  
Remove seat  
Accessory:  
Hand Grips  
Adjustable Arm Position:  
0, 1  
SuccessTips  
• Do not bend your neck forward or  
backward.  
• Release your shoulder blades at the  
end of each rep.  
• Start each rep by retracting your  
shoulderblades.  
• Keep your spine aligned, chest lifted.  
START  
FINISH  
• Remove the seat, stand on the  
floor facing the engine, and  
grasp the Hand Grips, arms  
hanging toward pulleys.  
• Slowly move your elbows  
backward, keeping the chest  
lifted.  
• Slowly return the handles to  
the Start position, keeping  
knees bent and a slight arch in  
your lower back  
.• Stop your arm motion when  
the elbows reach your sides.  
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ꢄꢁ  
Back Exercises  
Standing Lat Row Low Pulley — Shoulder Extension (and elbow flexion)  
Muscles worked:  
START  
FINISH  
Latissimus Dorsi; Rear Deltoids; Biceps;  
Teres Major. Also hip and core  
stabilizer muscles.  
Bench Position:  
Removed  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
8, 9  
SuccessTips  
START  
FINISH  
• Do not bend your neck forward or  
backward.  
• Stand on the floor facing the  
engine.  
• Slowly move your elbows  
backward as you bring the  
hands to a point just below  
your chest.  
• Start each rep by retracting your  
shoulder blades.  
• Release your shoulderblades at the  
end of each rep.  
• Keep your spine in alignment and  
chest lifted.  
• Grasp the Hand Grips with  
your arms hanging forward  
toward the pulleys.  
• Bend over to about 45˚ and  
keep tension on the cables.  
• Slowly extend the arms back  
to the Start position.  
• Keep knees bent and back  
straight.  
Standing Lat Row Alternating Motion-Low Pulley — Shoulder Extension (and elbow flexion)  
Muscles worked:  
START  
FINISH  
Latissimus Dorsi; Rear Deltoids; Biceps;  
Teres Major. Also hip and core  
stabilizer muscles.  
Bench Position:  
Removed  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
8, 9  
SuccessTips  
START  
FINISH  
• Do not bend your neck forward or  
backward.  
• Stand on the floor facing the  
engine.  
• Slowly move one elbow  
backward bringing the hand  
to a point just below your  
chest, while the other arm  
moves forward with your hand  
moving toward the pulley.  
• Start each rep by retracting your  
shoulderblade of the arm moving  
backward.  
• Release your shoulderblades at the  
end of each rep of the arm going  
forward.  
• Grasp the Hand Grips with  
one arm hanging forward  
toward the pulley, and the  
other arm back with the elbow  
bent and forearm in line with  
the cable.  
• This is an alternating motion,  
with the arms moving in  
opposite directions.  
• Keep your spine in alignment and  
chest lifted.  
• Bend over to about 45˚ and  
keep tension on the cables  
• Keep knees bent and back  
straight.  
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ꢄꢀ  
Back Exercises  
Standing Single Arm Lat Row Low Pulley — Shoulder Extension  
Muscles worked:  
START  
FINISH  
Latissimus Dorsi; Rear Deltoids; Biceps;  
Teres Major. Also hip and core rotator  
muscles.  
Bench Position:  
Removed  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
8, 9  
SuccessTips  
START  
FINISH  
• Do not bend your neck forward or  
backward.  
• Stand on one side of the seat  
rail, facing the engine, with  
the foot closest to the seat rail  
forward.  
• Slowly move your elbow  
backward as you bring the  
hands to a point just below  
your chest while rotating your  
trunk in the same direction  
that you are pulling.  
• Start each rep by retracting your  
shoulderblade.  
• Release your shoulderblade at the  
end of each rep.  
• Keep your spine in alignment and  
chest lifted.  
• Do not throw the resistance or use  
momentum to gain more trunk  
rotation—more is not better.  
• Grasp the handle with the  
hand grip away from the seat  
rail—arm hanging forward  
toward the pulley.  
• Bend over to about 45˚, and  
keep tension on the cables.  
• Slowly extend the arm back to  
the Start position and rotate  
your trunk back to the center.  
• Keep knees bent and back  
straight.  
Standing Single Arm/ Single Leg Lat Row Low Pulley — Shoulder Extension  
Muscles worked:  
START  
FINISH  
Latissimus Dorsi; Rear Deltoids; Biceps;  
Teres Major. Also hip and core  
rotator muscles, and hip and knee  
flexor muscles.  
Bench Position:  
Removed  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
8, 9  
START  
FINISH  
SuccessTips  
• Stand on one side of the seat  
rail facing the engine with the  
opposite foot forward of the  
side you are pulling from.  
• Slowly move your elbow  
backward as you rotate your  
trunk in the same direction,  
while flexing your hip/leg  
forward.  
• Do not bend your neck forward or  
backward.  
• Start each rep by retracting your  
shoulderblade.  
• Release your shoulderblade at the  
end of each rep.  
• Keep your spine in alignment and  
chest lifted.  
• Do not throw the resistance or use  
momentum to gain more trunk  
rotation—more is not better.  
• Grab the handle with the arm  
hanging forward toward the  
pulley.  
• Bend over to about 45°, keep  
tension on the cables.  
• Slowly extend the arm back to  
the Start position and counter  
rotate your trunk back, while  
extending you hip/leg back.  
• Keep knee on the standing leg  
bent, while keeping the back  
straight.  
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ꢄꢂ  
Back Exercises  
Seated Low Back Extension  
Muscles worked:  
START  
FINISH  
Errector Spinae  
Bench Position:  
removed, seated on seat pad  
Accessory:  
Long hand grips  
Adjustable Arm Position:  
8 or 9  
SuccessTips  
• Keep knees bent, feet flat on the  
platform and shoulder blades  
pinched.  
• Keep your spine in alignment, chest  
lifted, abs tight and a slight arch in  
your low back.  
START  
FINISH  
• While sitting on the seat pad,  
move the handles to one side  
and slide the strap above your  
forearms near your elbows.  
• Keeping your chest lifted,  
move your entire torso  
backward by pivoting at the  
hips.  
• Move only from the hips, do not  
bend at the waist.  
• Cross your arms in front  
of your chest bringing the  
handles toward your chest.  
• Pinch your shoulder blades  
together and lean forward  
from the hips, at least 45°.  
• Move as far as you can under  
control.  
• Slowly move back to the Start  
position without slouching or  
changing spinal alignment.  
Standing Low Back Extension  
Muscles worked:  
Errector Spinae. Also hip, knee and  
ankle stabilizers.  
START  
FINISH  
Bench Position:  
Removed  
Accessory:  
Long hand grips  
Adjustable Arm Position:  
8 or 9  
SuccessTips  
• Keep knees bent, feet flat on the  
floor and shoulder blades pinched.  
START  
FINISH  
• While standing on the floor,  
move the handles to one side  
and slide the strap above your  
forearms near your elbows.  
• Keeping your chest lifted and  
knees slightly bent, move  
• Keep your spine in alignment, chest  
lifted, abs tight and a slight arch in  
your low back.  
• Move only from the hips, do not  
bend at the waist.  
your entire torso upwards by  
pivoting at the hips. Move as  
far as you can under control.  
• Slowly move back to the Start  
position without slouching or  
changing spinal alignment.  
• Cross your arms in front  
of your chest bringing the  
handles toward your chest.  
• Pinch your shoulder blades  
together and lean forward  
from the hips, at least 45°.  
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ꢄꢃ  
Back Exercises  
Lying Shoulder Pullover  
START  
Muscles worked:  
Latissimus Dorsi; Teres Major; Deltoids;  
Triceps; Chest  
FINISH  
Bench Position:  
Flat  
Accessory:  
Long Hand Grips  
Adjustable Arm Position:  
8, 9  
SuccessTips  
• Release your shoulderblades at the  
end of each repetition and initiate  
each new rep by depressing your  
shoulderblades.  
• Keep your spine in alignment, chest  
lifted, abs tight and a slight arch in  
your low back.  
START  
FINISH  
• With the bench flat, lie on  
your back with your head  
facing the engine.  
• Move both arms in a arc  
upward and then down toward  
your legs.  
• Position yourself far enough  
down the bench to allow the  
arms to extend overhead.  
• Keep knees bent and feet on  
or near the floor.  
• Keep shoulderblades on the  
bench and slide them toward  
your hips as you move your  
arms.  
.• Control the return motion  
to the Start position by  
slowly moving the arms  
overhead and releasing the  
shoulderblades.  
• Keep the lats tight throughout the  
motion.  
Reverse Grip Lat Pulldown – Shoulder extension with elbow flexion  
Muscles worked:  
START  
FINISH  
Latissimus Dorsi, Teres Major, Rear  
Deltoids and Biceps  
Bench Position:  
Flat  
Accessory:  
Long hand grips  
Adjustable Arm Position:  
0 or 1  
SuccessTips  
• Keep chest lifted, abs tight and a  
very slight arch in your lower back.  
START  
FINISH  
• Keep hands at shoulder width, arms  
straight.  
• Straddle the bench facing the  
engine, grab the hand grips  
with the palms facing upward  
and sit down on the bench.  
• Keep knees bent and feet flat on the  
floor.  
• Keep the lats tight throughout the  
motion.  
• Initiate the movement by pulling  
your shoulder blades back while  
bending your elbows, drawing them  
down and in toward your sides.  
• Slide back on the bench to get  
tension on the cable.  
• At the end of the motion, arms  
should be near your sides,  
shoulders blades back and palms  
facing up.  
• Slowly return to the Start position.  
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ꢄꢄ  
Back Exercises  
Wide Pulldowns — Shoulder Adduction (with elbow flexion)  
Muscles worked:  
START  
FINISH  
Latissimus Dorsi; Teres Major;  
Rear Deltoids; Biceps  
Bench Position:  
Flat Bench Forward  
Accessory:  
Hand Grips  
Adjustable Arm Position:  
1, 2  
SuccessTips  
• Keep knees bent and feet flat on floor.  
START  
FINISH  
• 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).  
• Grasp the Hand Grips using  
the wide grip determined by  
following the directions in the  
Success Tips, then sit on the  
bench, facing the engine.  
• Initiate movement by  
depressing the shoulder  
blades while simultaneously  
drawing elbows down and  
inward toward your sides.  
• Lean forward at the hip.  
• Arms should be in line with  
the pulley.  
• Hand grips may not touch  
your chest. At the end of the  
motion, arms should be near  
your sides, shoulder blades  
fully depressed.  
• Keep your spine aligned, abs tight and  
a slight arch in your lower back.  
Variation  
• Keep forearms facing upward.  
• Slowly return to Start position.  
Remove the long bench pad. Attach the  
Leg Press Seat Back to the sliding seat,  
facing away from the engine. (Refer to  
instructions for attaching the Leg Press  
Seat Back accessory.) Lock the seat in  
position at the far end of the seat rail.  
After grasping the Hand Grips, sit on the  
seat, facing the engine. Lean forward at  
the hip, and use the seat back for added  
stability.  
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ꢄ6  
Arm Exercises  
Triceps Pushdown — Elbow Extension  
START  
Muscles worked:  
FINISH  
Triceps  
Bench Position:  
Removed  
Accessory:  
Hand Grips  
Adjustable Arm Position:  
0, 1  
SuccessTips  
• Keep your upper arms motionless  
and your wrists straight.  
• Keep your chest lifted, abs tight and  
maintain a slight arch in lower back.  
• Tighten the triceps throughout the  
exercise, using controlled motion.  
START  
FINISH  
• Straddle the Seat Rail, facing  
the engine.  
• 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.  
• Grasp the Hand Grips, palms  
facing down.  
• Bring hands in front of  
you, keeping hand grips  
approximately at rib level.  
• Keeping your triceps  
tightened, slowly reverse the  
arcing motion.  
French Press — Elbow Extension overhead  
Muscles worked:  
START  
FINISH  
Triceps  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Adjustable Arm Position:  
9
SuccessTips  
• Keep your upper arms motionless  
and your wrists straight.  
• Keep your chest lifted and maintain  
spinal alignment, keeping a very  
slight arch in your lower back.  
• Tighten the triceps throughout the  
exercise, using controlled motion.  
START  
FINISH  
• Sit on the bench facing away  
from the engine, keeping  
knees bent and feet flat on  
the platform.  
• Keeping your upper arms  
stationary, straighten your  
elbows, bringing your hands  
overhead.  
• Reach behind and grasp one  
or both of the Hand Grips,  
using a hammer style grip.  
• Draw arms up until elbows  
are pointing forward, hands  
behind head.  
• Extend your elbows until your  
arms are completely straight,  
and then reverse your motion,  
slowly returning to the Start  
position without relaxing  
muscle tension.  
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ꢄꢅ  
Arm Exercises  
Standing French Press – Elbow extension form a shoulder flexed position  
Muscles worked:  
START  
FINISH  
Triceps. Also ankles, knees, hips, shoul-  
ders & core in stabilization.  
Bench Position:  
Removed  
Accessory:  
Long hand grips  
Adjustable Arm Position:  
8 or 9  
SuccessTips  
• Stabilize body from your feet all the  
way up through your trunk.  
START  
FINISH  
• Stand facing away from the  
engine with one foot forward  
and one foot back for added  
stability.  
• Keeping the upper arms  
stationary, straighten your  
• Keep knees slightly bent, feet flat on  
the floor and in a staggered step for  
stability.  
• Keep abs tight, chest lifted and a  
slight curve in the lower back.  
• Stabilize the shoulder and wrist,  
only allowing the elbow joint to be  
involved in the motion.  
elbows, bringing your hands  
overhead.  
• Reach overhead and grasp  
the Hand Grips with your  
palms facing each other in  
a hammer style grip, elbows  
bent and pointing forward,  
hands behind the shoulders.  
• Stop your motion before your  
elbows are completely straight,  
reverse the motion, slowly  
returning to the Start position  
maintaining tension on the  
muscle.  
• Keep your elbows in line with  
the cables throughout the  
movement and wrists straight.  
LyingTriceps Press – Elbow extension  
Muscles worked:  
START  
FINISH  
Triceps  
Bench Position:  
Flat  
Accessory:  
Long hand grips  
Adjustable Arm Position:  
8 or 9  
SuccessTips  
• Keep knees bent, feet on or near the  
floor.  
• Keep abs tight, chest lifted and a  
slight curve in the lower back.  
• Stabilize the shoulder and wrist,  
only allowing the elbow joint to be  
involved in the motion.  
START  
FINISH  
• Lie flat on the bench head  
toward the engine, keep knees  
bent, feet flat on or near the  
floor.  
• Keeping the upper arms  
stationary, straighten your  
elbows, bringing your hands  
down toward your sides.  
• Reach overhead and grasp the  
Hand Grips with your palms  
facing each other in a hammer  
style grip, elbows bent and  
• Extend your elbows  
completely straight, reverse  
the motion, slowly returning  
to the Start position  
maintaining tension on the  
muscle.  
upper arms next to your sides.  
• Keep your elbows in line with  
the cables throughout the  
movement and wrists straight.  
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ꢄ8  
Arm Exercises  
Lying 45°Triceps Extension — Elbow Extension  
Muscles worked:  
START  
FINISH  
Triceps  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Adjustable Arm Position:  
9
SuccessTips  
• Keep your upper arms motionless  
and your wrists straight throughout  
the entire exercise.  
• Keep your chest lifted, spine aligned,  
and a slight arch in your lower back.  
• Tighten the triceps throughout the  
exercise, using controlled motion.  
START  
FINISH  
• Lie flat on the Bench, head  
toward the engine. Keep your  
knees bent and your feet on  
or near the floor.  
• Keeping your upper arms  
stationary and next to your  
torso, straighten your arms in  
an arcing motion upward then  
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.  
CrossTriceps Extension  
Muscles worked:  
START  
FINISH  
Triceps  
Bench Position:  
45˚ incline  
Accessory:  
Hand Grips  
Adjustable Arm Position:  
7 or 8  
SuccessTips  
• Keep your upper arm motionless  
and your wrists straight.  
START  
FINISH  
• Keep your chest lifted, pinch your  
• Sit facing away from the  
engine.  
• Keeping your upper arm  
stationary, straighten your  
elbow, slowly extending your  
arm outward, using an arcing  
motion  
shoulder blades together and  
maintain a slight arch in lower back.  
• Reach one hand over the  
opposite shoulder (right hand  
over left and vice versa) and  
grasp a Hand Grip using a  
hammer style grip. Bend your  
elbow until your hand is above  
your chest.  
• Tighten the triceps throughout the  
exercise, using controlled motion.  
• Fully extend the elbow.  
• Keeping your triceps  
tightened, slowly reverse the  
arcing motion and bring your  
arm back to the Start position.  
• With your free hand, stabilize  
the active hand at the elbow.  
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ꢄꢆ  
Arm Exercises  
Rope Pushdowns – Elbow extension  
START  
Muscles worked:  
FINISH  
Triceps  
Bench Position:  
Removed  
Accessory:  
Long hand grips  
Adjustable Arm Position:  
0 or 1  
SuccessTips  
• Keep knees slightly bent, feet flat on  
the platform.  
• Keep abs tight, chest lifted and a  
slight curve in the lower back.  
• Stabilize the shoulder and wrist,  
only allowing the elbow joint to be  
involved in the motion.  
START  
FINISH  
• Cross your arms and grasp the  
Hand Grips (right hand on  
left handle, left hand on right  
handle) palms facing slightly  
down with a hammer style grip.  
• Keeping the upper arms  
stationary, straighten your  
elbows, bringing your hands  
down and back.  
• Extend your elbows  
completely straight, reverse  
the motion, slowly returning  
to the Start position  
maintaining tension on the  
muscle.  
• Bring hands toward each other,  
in front of you, until they are  
positioned as if your holding a  
rope.  
• Keep your elbows bent, upper  
arms at your sides.  
Standing Hammer Grip Curls – Elbow flexion neutral  
Muscles worked:  
START  
FINISH  
Biceps, Brachialis, Brachioradialis  
Bench Position:  
Removed  
Accessory:  
Long hand grips  
Adjustable Arm Position:  
8 or 9  
SuccessTips  
• Keep knees slightly bent, feet flat on  
the platform.  
• Keep abs tight, chest lifted and a  
slight curve in the lower back.  
• Stabilize the shoulder and wrist,  
only allowing the elbow joint to be  
involved in the motion.  
START  
FINISH  
• Reach down and grasp the  
Hand Grips with a hammer  
style grip.  
• Keeping the upper arms  
stationary and elbows at your  
sides, Slowly curl the handles  
forward then upward toward  
the shoulders.  
• Press your upper arms into  
your sides.  
• Slowly reverse the arcing  
motion, bringing your hands  
back to the Start position.  
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60  
Arm Exercises  
Standing Biceps Curl – Elbow flexion from a shoulder extended position  
Muscles worked:  
START  
FINISH  
Biceps  
Bench Position:  
Removed  
Accessory:  
Long hand grips  
Adjustable Arm Position:  
8 or 9  
SuccessTips  
• Stand in front of the platform  
facing away from the engine with  
a staggered step for more stability,  
(the back foot may be on the  
platform).  
• Keep abs tight, chest lifted and a  
slight curve in the lower back.  
• Stabilize the shoulder and wrist,  
only allowing the elbow joint to be  
involved in the motion.  
START  
FINISH  
• Reach back and grasp the  
Hand Grips with your arm  
extended backward.  
• Keep the upper arms  
stationary and elbows back.  
• Slowly curl the handles  
forward then upward toward  
the shoulders.  
• Only curl forward until the  
cable comes close, but not  
touching your forearm.  
• Do not let your arm go  
completely straight, maintain  
tension on the biceps.  
• Slowly reverse the arcing  
motion, bringing your hands  
back to the Start position.  
Standing Biceps Curl – Elbow flexion from a shoulder flexed position  
Muscles worked:  
START  
FINISH  
Biceps  
Bench Position:  
Removed  
Accessory:  
Long hand grips  
Adjustable Arm Position:  
2 or 3  
SuccessTips  
• Stand in front of the platform facing  
the engine with a staggered step for  
more stability.  
• Keep abs tight, chest lifted and a  
slight curve in the lower back.  
• Stabilize the shoulder and wrist,  
only allowing the elbow joint to be  
involved in the motion.  
START  
FINISH  
• Reach up and grasp the Hand  
Grips with your arm extended  
forward.  
• Keep the upper arms  
stationary, slowly curl the  
handles up then inward  
toward the shoulders.  
• Do not let your arm go  
completely straight, maintain  
tension on the biceps.  
• Fully shorten the biceps by  
squeezing the forearm toward  
the upper arm.  
• Slowly reverse the arcing  
motion, bringing your hands  
back to the Start position.  
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6ꢁ  
Arm Exercises  
Standing Biceps Curl — Elbow Flexion (in supination)  
Muscles worked:  
START  
FINISH  
Biceps; Brachialis; Brachioradialis  
Bench Position:  
Removed  
Accessory:  
Hand Grips  
Adjustable Arm Position:  
8, 9  
SuccessTips  
• Keep your chest lifted, abs tight and  
a very slight arch in your lower back.  
• Keep your elbows at your sides and  
your wrists straight.  
START  
FINISH  
• Straddle the Seat Rail, facing  
the engine.  
• Keeping your upper arms  
stationary and your elbows  
at your sides, slowly curl the  
Hand Grips forward, then  
upward and in towards your  
shoulders.  
• Reach down and grasp the  
Hand Grips, palms facing  
forward.  
• Straighten, with your arms  
slightly bent, keeping tension  
on the biceps.  
• Slowly reverse the arcing  
motion bringing your hands  
back to the Start position.  
Seated Biceps Curl — Flexion (in supination)  
Muscles worked:  
START  
FINISH  
Bicep; Brachialis; Brachioradialiss  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Adjustable Arm Position:  
8
SuccessTips  
• Keep your upper body motionless  
and your wrists straight.  
• Keep your chest lifted, trunk muscles  
tight and maintain a slight arch in  
lower back.  
• Keep your spine aligned throughout  
movement  
START  
FINISH  
• Sit on the bench, facing the  
engine. Keep one foot flat on  
the floor, and bend the other  
leg, bringing your foot up onto  
the bench, knee slightly turned  
outward.  
• Slowly curl your forearm up  
toward your shoulder, keeping  
the upper arm completely still.  
• Keeping your biceps  
tightened, slowly reverse the  
curling motion and bring your  
arm back to the Start position.  
• With the arm on the same side  
as your lifted leg, reach forward  
and grasp a Hand Grip,  
keeping your elbow bent. Allow  
your upper arm (not elbow) to  
rest on the elevated knee.  
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6ꢀ  
Arm Exercises  
Preacher Curl — Elbow Flexion (in supination)  
START  
Muscles worked:  
FINISH  
Biceps; Brachialis; Brachioradialis  
Bench Position:  
Seat  
Accessory:  
Preacher Curl Attachment, Curl Bar;  
Leg Press Seat Back (optional)  
Adjustable Arm Position:  
9
SuccessTips  
• Keep wrists straight.  
START  
• Sit at the end of the bench  
facing away from the engine.  
• Rest your elbows on the  
platform and grasp the  
inner handles of the ab/  
leg attachment with an  
underhand grip.  
• Your knees should be bent  
and feet flat on the floor.  
FINISH  
• Keep chest lifted, abs tight and  
maintain a very slight arch in your  
lower back.  
• For additional stability, rest your  
back against the Leg Press Seat Back.  
• Slowly curl the handles in an  
arc toward your head while  
keeping your elbows and  
upper arms completely still.  
• Slowly lower to the Start  
position.  
For information on how to attach  
the Preacher Curl Attachment and  
cables, and Leg Press Seat Back,  
please see the earlier section in  
this manual (or the corresponding  
section in the Assembly Manual)  
on how to install attachments.  
• Keep tension on the muscle  
and do not let the arm go  
straight.  
Reverse GripTricep Pushdown  
Muscles worked:  
START  
FINISH  
Triceps  
Bench Position:  
Removed  
Accessory:  
Short Hand Grips  
Adjustable Arm Position:  
8
SuccessTips  
• Keep your upper arms motionless  
• Keep your wrists straight.  
• Tighten your triceps throughout the  
exercise and control the motion on  
the way back.  
START  
FINISH  
• Stand on the platform facing  
the engine.  
• Keeping your upper arms  
stationary, elbows in a fixed  
position, bend your elbows  
moving your hands in an  
arcing motion towards your  
shoulders.  
• Grasp the short hand grips  
with an underhand grip at  
shoulder width.  
• Bring your arms straight down  
to your sides.  
• Stop your motion when your  
hands are above your elbows,  
then slowly reverse your arcing  
motion until your elbows are  
straight.  
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6ꢂ  
Arm Exercises  
Tricep Kickback  
START  
Muscles worked:  
FINISH  
Triceps  
Bench Position:  
Flat Back Bench  
Accessory:  
Hand Grips  
Adjustable Arm Position:  
8 or 9  
SuccessTips  
• Maintain good spinal alignment.  
• Keep your arm at your side and  
your wrist straight throughout entire  
motion.  
• Tighten the triceps throughout the  
exercise and control the returning  
motion.  
START  
FINISH  
• Straddle the bench facing the  
engine, bend forward at your  
hips until your torso is parallel  
to the bench, slightly arching  
your back.  
• Completely straighten your  
elbow while keeping your  
upper arm completely still.  
• Slowly return to the Start  
position.  
• Support yourself with one  
arm on the bench and grasp a  
handle using a hammer style  
grip with your free hand.  
• Repeat with the other arm on  
the other side of the machine  
after completing a set.  
• Draw your elbow back so that  
the upper arm is by your side,  
parallel to the bench, and your  
elbow bent about 90º.  
Reverse Curl — Elbow Flexion (in pronation)  
Muscles worked:  
START  
FINISH  
Brachialis; Brachioradialis; Biceps  
Bench Position:  
Removed  
Accessory:  
Hand Grips  
Adjustable Arm Position:  
8, 9  
SuccessTips  
• Keep your upper body motionless,  
elbows at your sides and your wrists  
straight.  
• Keep your trunk muscles tight and  
maintain a slight arch in lower back.  
START  
FINISH  
• Straddle the Seat Rail, facing  
the engine.  
• Keeping your palms facing  
down, use your forearms  
to slowly bend your elbows,  
curling the Hand Grips  
• Reach down and grasp the  
Hand Grips, palms facing  
backward.  
• Straighten, keeping your  
upper arms and elbows by  
your sides.  
• Keep tension on the muscle  
and do not fully extend the  
elbow.  
forward, then upward and in  
towards your shoulders.  
• Keep your elbows at your  
sides and your upper arms  
completely still.  
• Slowly reverse the curling  
motion and bring your arms  
back to Start position.  
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6ꢃ  
Arm Exercises  
Lying Biceps Curl — Elbow Flexion (in supination)  
Muscles worked:  
START  
FINISH  
Biceps; Brachialis; Brachioradialis  
Bench Position:  
Flat Bench Forward  
Accessory:  
Hand Grips  
Adjustable Arm Position:  
8
SuccessTips  
• Keep your upper arms motionless  
and your wrists straight throughout  
the entire exercise.  
• Keep your chest lifted, spine straight,  
and a slight arch in your lower back.  
START  
FINISH  
• Sit on the bench, facing the  
engine. Keep your knees bent  
and feet flat on the platform.  
• Curl the Hand Grip forward  
and up, toward your shoulder,  
making sure to keep your  
upper arm completely  
• Grasp the Hand Grips with  
your palms up and arms  
slightly bent, keeping tenstion  
on the muscle.  
• Lie back completely with your  
head supported by the bench.  
motionless and your elbows at  
your sides.  
• Slowly bring your arm back to  
the Start position, maintaining  
the same arc of motion.  
Seated Wrist Extension  
Muscles worked:  
Extensor Carpi Ulnaris;  
Extensor Digitorum  
START  
FINISH  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Adjustable Arm Position:  
9
SuccessTips  
• Move slowly and keep tension in the  
back of the forearms at all times.  
START  
FINISH  
• Sit facing the engine with  
your knees bent, feet together  
and flat on the bench. Sit far  
back enough on the bench  
to maintain muscle 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.  
• You may perform this exercise one  
arm at a time to make it easier  
to focus and isolate the back of  
your forearms, or with both arms  
simultaneously to save time.  
• Move the wrist to full  
extension.  
• 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 sides.  
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6ꢄ  
Arm Exercises  
Standing Wrist Curls – Wrist flexion from elbow flexed position  
Muscles worked:  
START  
FINISH  
Biceps, Flexor Digitorum, Flexor Carpi  
Radialis  
Bench Position:  
Removed  
Accessory:  
Long hand grips  
Adjustable Arm Position:  
8 or 9  
SuccessTips  
• Stand on the platform facing the  
engine.  
START  
FINISH  
• Reach down and grasp the  
Hand Grips, palms facing up,  
then position your upper arms  
against your sides.  
• Keep the shoulder and elbow  
stationary, slowly curl your fists  
up then inward toward the  
forearms.  
• Keep abs tight, chest lifted and a  
slight curve in the lower back.  
• Stabilize the shoulder and elbow,  
only allowing the wrist joint to be  
involved in the motion.  
• Bend your elbow to  
approximately 90° and keep it  
there throughout the exercise.  
• Slowly reverse the arcing  
motion, bringing your hands  
back to the Start position.  
Standing Wrist Extension – Wrist extension from an elbow flexed position  
Muscles worked:  
START  
FINISH  
Extensor Digitorum, Extensor Carpi  
Ulnaris  
Bench Position:  
Removed  
Accessory:  
Long hand grips  
Adjustable Arm Position:  
8 or 9  
SuccessTips  
• Stand on the platform facing the  
engine.  
START  
FINISH  
• Reach down and grasp the  
Hand Grips, palms facing  
down, then position your  
upper arms against your sides.  
• Keep the shoulder and elbow  
stationary, slowly curl your fists  
up then inward toward the  
forearms.  
• Keep abs tight, chest lifted and a  
slight curve in the lower back.  
• Stabilize the shoulder and elbow,  
only allowing the wrist joint to be  
involved in the motion.  
• Bend your elbow to  
approximately 90° and keep it  
there throughout the exercise.  
• Slowly reverse the arcing  
motion, bringing your hands  
back to the Start position.  
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66  
Arm Exercises  
Seated Wrist Curl — Wrist Flexion  
START  
Muscles worked:  
Flexor Digitorum;  
Flexor Carpi Radialis  
FINISH  
Bench Position:  
Flat Bench Back  
Accessory:  
Hand Grips  
Adjustable Arm Position:  
9
SuccessTips  
• Move slowly, keeping tension in the  
front of the forearms at all times.  
START  
FINISH  
• Sit facing the engine with  
your knees bent, feet together  
and flat on the bench. Sit far  
back enough on the bench  
to maintain muscle 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.  
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6ꢅ  
Abdominal Exercises  
StandingTrunk Rotation  
START  
Muscles worked:  
FINISH  
Rectus Abdominus, Obliques, Spinal  
Erectors and Serratus Anterior  
Bench Position:  
Removed  
Accessory:  
Long hand grips  
Adjustable Arm Position:  
4 or 5  
SuccessTips  
• Keep your knees slightly bent and  
feet flat on the floor.  
START  
FINISH  
• Stand with one side toward  
the engine, angled about 45°  
away from the platform.  
• Tighten the entire abdominal  
area and slowly rotate your  
rib cage and arms away from  
the engine 30-40 degrees, 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 a light  
resistance).  
• Grab the handle closest to you  
with both hands.  
• Raise your arms up near  
shoulder height, arms  
extended toward the leg  
closest to the engine.  
• 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 losing muscle tension.  
• Keep the elbows slightly bent.  
Standing Oblique Crunch  
Muscles worked:  
START  
FINISH  
Rectus Abdominus, Obliques  
Bench Position:  
Removed  
Accessory:  
Long hand grips  
Adjustable Arm Position:  
0 or 1  
SuccessTips  
• Keep your knees slightly bent and  
feet flat on the platform.  
• This exercise must be performed  
correctly, failure to do so could  
result in injury (use a light  
resistance).  
START  
• Stand on one side, straddling  
the seat rail, facing away from  
the engine.  
• Grasp one Hand Grip,  
reaching over the opposite  
shoulder, and position the  
webbing over the shoulder as  
shown.  
FINISH  
• Tighten your ab muscles on the side  
with the active arm, focusing on the side  
of your ribs toward the front of your  
pelvis.  
• Keep all motion in your torso.  
• Slowly move diagonally, rotating your  
torso away from the side holding the  
hand grip.  
• Crunch as deeply as you can, keeping  
the hips stable. Do not lean forward at  
the hips.  
• 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 losing muscle  
tension.  
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68  
Abdominal Exercises  
Kneeling “Wood Chop” – High to LowTrunk flexion with rotation  
Muscles worked:  
Rectus Abdominus, Obliques, and Ser-  
ratus Anterior  
START  
FINISH  
Bench Position:  
Removed  
Accessory:  
Long hand grips  
Adjustable Arm Position:  
0 or 1  
SuccessTips  
• This exercise must be performed  
correctly, failure to do so could  
result in injury (use a light  
resistance).  
START  
FINISH  
• Stand off to one side of the  
platform and kneel down on  
the knee closest to the engine  
angled about 45° away from  
the platform.  
• Tighten the entire abdominal  
area and slowly rotate your rib  
cage and arms away from the  
pulley toward your opposite  
knee.  
• 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.  
• Raise your arms above your  
head and grab the handle  
closest to you with both  
hands.  
• Slowly reverse the motion,  
returning to the Start position  
without losing muscle tension.  
• Arms extended toward the  
pulley.  
• Keep the elbows slightly bent.  
Kneeling Low to HighTrunk Rotation  
Muscles worked:  
START  
FINISH  
Rectus Abdominus, Obliques, Spinal  
Erectors and Serratus Anterior  
Bench Position:  
Removed  
Accessory:  
Long hand grips  
Adjustable Arm Position:  
9
SuccessTips  
• This exercise must be performed  
correctly, failure to do so could  
result in injury (use a light  
resistance).  
START  
FINISH  
• Stand off to one side of the  
platform and kneel down on  
the knee closest to the engine  
angled about 45° away from  
the platform.  
• Tighten the entire abdominal  
area and slowly rotate your rib  
cage and arms up and away  
from the pulley toward your  
opposite knee and slightly  
above your head.  
• 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.  
• Reach across and down, grab  
the handle closest to you with  
both hands.  
• Slowly reverse the motion,  
returning to the Start position  
without losing muscle tension.  
• Arms extended toward the  
pulley.  
• Keep the elbows slightly bent.  
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6ꢆ  
Abdominal Exercises  
Reverse Crunch — Spinal Flexion  
START  
Muscles worked:  
FINISH  
Rectus Abdominus; Obliques  
Bench Position:  
Flat Bench Back  
Accessory:  
None  
Adjustable Arm Position:  
None  
SuccessTips  
• Keep your upper body, knees and  
hips stationary. Relax your neck.  
• Tighten your abs before you move.  
• Allow exhalation up and inhalation  
down without exaggerating  
breathing.  
• Contract as far into the movement as  
possible. Lower under control. Keep  
abs tight during entire motion.  
START  
FINISH  
• Lie on the bench, head toward  
the engine, 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.  
• Do not curl up onto your  
shoulder blades.  
• 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  
• Slowly reverse the motion,  
returning to the Start position  
without relaxing.  
is difficult, move your knees  
toward your chest and maintain  
that position for the duration of  
this exercise. As you strengthen,  
this position will become easier.  
Trunk Rotation  
Muscles worked:  
Rectus Abdominus; Obliques;  
Transverse Abdominus  
START  
FINISH  
Bench Position:  
Flat Bench Back  
Accessory:  
Handgrips  
Adjustable Arm Position:  
5 or 6  
SuccessTips  
• Keep chest lifted, shoulders  
pinched, abs tight and slight  
arch in lower back.  
START  
FINISH  
• Sit sideways on the bench, one  
side toward the engine. 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 engine 30-40°,  
as if you were rotating with  
a rod through the middle of  
your spine.  
• Slowly reverse the motion,  
returning to the Start position  
without relaxing muscle  
tension.  
• This exercise must be performed  
correctly—failure to do so could  
result in injury. Use only low  
resistance.  
• Raise both arms up near  
shoulder level, hands  
extended over the leg closest  
to the engine.  
• 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  
• Keep your elbows slightly  
bent.  
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ꢅ0  
Abdominal Exercises  
Seated (Resisted) Abdominal Crunch — Spinal Flexion  
Muscles worked:  
START  
FINISH  
Rectus Abdominus; Obliques  
Bench Position:  
45˚ incline  
Accessory:  
Hand Grips  
Adjustable Arm Position:  
8
SuccessTips  
• Do not lift your head or chin—your  
head should follow the rib motion  
rather than lead it. Maintain normal  
neck posture.  
• Tighten your abs throughout the  
entire exercise, relaxing only at the  
end of each set.  
• Move slowly to eliminate  
momentum.  
• Allow exhalation down and  
inhalation up without exaggerating  
breathing.  
START  
FINISH  
• Grasp the Hand Grips in both  
hands, drawing them over  
• 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.  
your shoulders. Rest the back  
of your fists on your chest or  
shoulders, palms facing up.  
• Lower back can start out flat  
or in a normal arch, knees  
and hips are bent and feet  
should be flat on the floor.  
• Do not allow your lower back  
to lose contact with the bench  
during this entire exercise.  
• Slowly reverse the motion,  
returning to the Start position  
without relaxing your abs.  
Seated (Resisted) Oblique Abdominal Crunch — Spinal Oblique Flexion  
Muscles worked:  
START  
FINISH  
Rectus Abdominus; Obliques  
Bench Position:  
45˚ incline  
Accessory:  
Hand Grips  
Adjustable Arm Position:  
7
SuccessTips  
• Do not lift your head or chin—your  
head should follow the rib motion  
rather than lead it. Maintain normal  
neck posture.  
• Tighten your abs throughout the  
entire exercise, relaxing only at the  
end of each set.  
• Move slowly to eliminate  
momentum.  
• Allow exhalation down and  
inhalation up without exaggerating  
breathing.  
START  
FINISH  
• 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.  
• Slowly move diagonally, rotating  
torso away from the side holding  
the Hand Grip, ribs turned  
• Lower back can start out flat  
or in a normal arch, knees  
and hips are bent and feet  
should be flat on the floor.  
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.  
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ꢅꢁ  
Leg Exercises  
Leg Extension  
Muscles worked:  
START  
FINISH  
Quadriceps  
Bench Position:  
Leg Extension Seat  
Accessory:  
Leg Extension (refer to instructions for  
hooking up the cables for leg exercises);  
Leg Press Seat Back (optional)  
Adjustable Arm Position:  
9
SuccessTips  
START  
FINISH  
• Use slow, controlled motion—do not  
“kick” into the extension.  
• 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.  
• Do not let your knees rotate outward  
during the exercise. Keep kneecaps  
pointing up and straight forward.  
• For additional stability, rest your back  
against the Leg Press Seat Back. (Refer  
to instructions for attaching the Leg  
Press Seat Back accessory.)  
• Adjust your thighs to hip-width,  
pointing your knee caps forward.  
• Grasp the sides of the seat to  
stabilize yourself.  
• Slowly reverse the motion,  
returning to the Start position  
without relaxing your quads.  
• Sit up straight, chest lifted, abs  
tight and a slight arch in your  
lower back.  
Prone (Lying face down) Leg Curls  
Muscles worked:  
START  
FINISH  
Hamstrings  
Bench Position:  
Flat with leg curl attachment  
Accessory:  
Leg Extension (Refer to instructions  
for hooking up the cables for leg  
exercises.)  
Adjustable Arm Position:  
9
SuccessTips  
START  
• Set up the leg curl attachment with the bar up as  
shown, and the bench flat.  
• Lie face down on the bench with your lower  
thighs on the pad, the knees near the pivot point  
and the ankles under the foam roller pads.  
• Point your knees straight down and tighten your  
inner thigh muscles (as if you are squeezing  
them together) to stabilize.  
• Place your hands on the bench for stability and  
your forehead on the bench or turned to the  
side. Do not look up hyper-extending your neck.  
FINISH  
• Make sure you straighten your legs  
under control; do not allow your  
knees to hyper- extend.  
• Slowly bend your knees,  
upward and then toward your  
hips without moving your  
spine and without lifting your  
hips from the bench.  
• Keep the chest lifted, abs tight and  
maintain a very slight arch in the  
lower back.  
• Try to relax the calf and foot  
muscles focusing on the hamstrings.  
• Keep the hamstring tight.  
Slowly straighten the legs,  
returning to the Start position  
without losing muscle tension.  
• Do not allow them to fully  
straighten or lock out.  
• Tighten your abs to prevent spinal motion and  
very slightly lift your thighs off the pad.  
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ꢅꢀ  
Leg Exercises  
Lying Leg Extension  
START  
Muscles worked:  
FINISH  
Quadriceps  
Bench Position:  
Flat  
Accessory:  
Foot harness  
Adjustable Arm Position:  
9
SuccessTips  
• Keep your hip and upper thigh  
motionless throughout the exercise.  
• Lift your chest, keep your abs tight  
and maintain a very slight arch in  
your low back.  
START  
FINISH  
• While sitting on the bench  
facing the engine, attach one  
cable to the D-ring on the  
heel of the foot harness.  
• Without moving your hips,  
slowly extend your leg, moving  
only your knee and lower leg.  
• Slowly reverse the motion,  
returning to the Start position  
without losing muscle tension.  
• Lie on the bench with your  
hip flexed and knee bent to  
approximately 90°.  
• Tall users may have to modify  
this position.  
• Feet, ankles and knees should  
be in line with the cables.  
Standing Hip Flexion w/ Knee Flexion  
Muscles worked:  
START  
FINISH  
Iliacus, Psoas, Rectus Femoris  
Bench Position:  
Removed  
Accessory:  
Foot harness  
Adjustable Arm Position:  
9
SuccessTips  
• Make sure all the motion is  
occurring at your hip and the knee.  
• Keep the torso tight throughout the  
motion.  
START  
FINISH  
• Stand on the platform on one  
side of the seat rail facing  
away from the engine.  
• Initiate the movement by  
lifting your knee up toward  
your torso, allowing your knee  
to bend without allowing any  
movement in your waist or  
lower back.  
• Attach one cable to the D-  
ring on the heel of the foot  
harness.  
• After lifting your knee as high  
as possible, return to the Start  
position. Repeat with the  
other leg.  
• Straighten but do not lock out  
the support leg.  
• Stand far enough away from  
the pulley so that there is  
tension at the start of the  
motion.  
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ꢅꢂ  
Leg Exercises  
Standing Leg Kickback — Hip and Knee Extension  
Muscles worked:  
START  
FINISH  
Gluteus Maximus; Hamstring muscles  
Bench Position:  
Removed  
Accessory:  
Foot Harness  
Adjustable Arm Position:  
9
SuccessTips  
• Keep your chest lifted, spine aligned,  
abs tight and a very slight arch in  
your lower back.  
• Do not bend from waist or  
lower back.  
START  
FINISH  
• Stand to one side of the Seat  
Rail, facing the engine.  
• Extend the active leg  
backwards, straightening  
the knee.  
• Secure the Foot Harness  
around the ankle furthest  
from the rail. Bend this leg  
approximately 90°.  
• Bend forward 30-40° from  
your hips (not your waist) and  
very slightly bend the knee of  
your supporting leg.  
• Slowly move your leg as far as  
you can, without allowing any  
movement at the waist, knee  
or lower back.  
• Slowly return to the  
Start position.  
Standing Hip Extension — (knee flexed)  
Muscles worked:  
START  
FINISH  
Gluteus Maximus; Hamstring muscles  
Bench Position:  
Removed  
Accessory:  
Foot Harness  
Adjustable Arm Position:  
9
SuccessTips  
• Keep your chest lifted, spine aligned,  
abs tight and a very slight arch in  
your lower back.  
• Do not bend from waist or  
lower back.  
• Keep tension on the cable. Do not  
let the ball on the cable rest against  
the pulley.  
START  
FINISH  
• Stand to one side of the Seat  
Rail, facing the engine.  
• Initiate the movement by  
tightening your glutes and  
hamstrings. Slowly pivot your  
leg from your hip. Move your  
entire leg backward, to a  
straight position.  
• Secure the Foot Harness  
around the foot 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 or  
lower back.  
• Bend forward 30-40° from  
your hips (not your waist) and  
very slightly bend the knee of  
your supporting leg.  
• Slowly return to Start position.  
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ꢅꢃ  
Leg Exercises  
Ankle Eversion  
START  
Muscles worked:  
FINISH  
Peroneals  
Bench Position:  
Flat Bench Forward  
Accessory:  
Foot Harness  
Adjustable Arm Position:  
8
SuccessTips  
• Movement should occur only at the  
ankle—keep the rest of your body  
motionless.  
• Keep abs tight and do not lift your  
hips or excessively arch your back.  
• You should feel tension in the  
outside of your calf throughout the  
entire motion  
START  
FINISH  
• Sit on the Bench, with one  
side to the engine.  
• Slowly rotate your foot  
outward, away from  
engine.  
• Attach a Foot Harness on the  
foot farthest from the pulley.  
Snap on the top ring to the  
cable.  
• Then, maintaining tension,  
slowly return to the Start  
position.  
• Straighten the attached leg  
and sit up straight.  
• Allow the foot to rotate  
toward the engine, keeping  
tension in the cables.  
Ankle Inversion  
Muscles worked:  
START  
FINISH  
Tibialis Anterior and Posterior  
Bench Position:  
Flat Bench Forward  
Accessory:  
Foot Harness  
Adjustable Arm Position:  
8
SuccessTips  
• Movement should occur only at the  
ankle—keep the rest of your body  
motionless.  
• Keep abs tight and do not lift your  
hips or excessively arch your back.  
• You should feel tension in the inside  
of your calf throughout the entire  
motion  
START  
FINISH  
• Sit on the Bench, with one  
side to the engine.  
• Slowly rotate your foot inward,  
away from engine.  
• Attach a Foot Harness on the  
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 engine, keeping  
tension in the cables.  
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ꢅꢄ  
Leg Exercises  
Hip Abduction  
START  
Muscles worked:  
Gluteus Minimus; Gluteus Medius; Tensor  
Fasciae Latae  
FINISH  
Bench Position:  
Not used  
Accessory:  
Foot Harness  
Adjustable Arm Position:  
8
SuccessTips  
• Keep your chest lifted, spine aligned,  
abs tight and a slight arch in your lower  
back.  
START  
FINISH  
• Stand to one side of the Seat Rail,  
one side next to engine.  
• Slowly move the attached  
leg outward, away from the  
engine, at a 30-45° angle,  
• Do not bend from waist or  
lower back.  
• Keep your abs tight throughout  
movement.  
• Keep working leg straight or only very  
slightly bent.  
• Use only a small range of motion.  
• Secure Foot Harness on the foot  
furthest from the engine. Keep  
leg slightly bent.  
• Adjust your position so that there  
is some tension in the cables at  
the start of this exercise.  
keeping your hips and spine  
motionless.  
• Slowly return to the Start  
position without relaxing  
tension in your leg.  
• Keep your hips level during  
movement.  
• You may use your hand on the  
swing arm to stabilize movement.  
VARIATIONS  
You can perform hip abduction exercises  
from a seated position, as well.  
Hip Adduction  
Muscles worked:  
START  
FINISH  
Adductors; Gluteus Medius  
Bench Position:  
Not used  
Accessory:  
Foot Harness  
Adjustable Arm Position:  
8
SuccessTips  
• Keep your chest lifted, spine aligned,  
abs tight and a slight arch in your lower  
back.  
• Do not bend from waist or  
lower back.  
• Keep your abs tight throughout  
movement.  
• Keep working leg straight or only very  
slightly bent.  
START  
FINISH  
• Stand to one side of the Seat Rail,  
one side next to engine.  
• Slowly move the attached leg  
inward, away from the engine,  
at a 30-45° angle, keeping your  
hips and spine motionless.  
• Secure Foot Harness on the foot  
closest to the engine. Keep leg  
slightly bent.  
• Adjust your position so that there  
is some tension in the cables at  
the start of this exercise.  
• 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.  
• You may use your hand on the  
swing arm to stabilize movement.  
VARIATIONS  
You can perform hip adduction exercises  
from a seated position, as well.  
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ꢅ6  
Leg Exercises  
Standing Hip Flexion  
START  
Muscles worked:  
FINISH  
Iliacus, Psoas, Rectus Femoris  
Bench Position:  
Removed  
Accessory:  
Foot harness  
Adjustable Arm Position:  
9
SuccessTips  
• Make sure all the motion is  
occurring at your hip.  
• Keep the torso tight throughout the  
motion.  
START  
FINISH  
• Stand on the platform on one  
• Initiate the movement  
by moving you whole leg  
forward, without allowing any  
movement in your waist or  
lower back.  
side of the seat rail facing away  
from the engine.  
• Attach one cable to the D-ring  
on the heel of the foot harness.  
• After moving your leg as far as  
possible possible, return to the  
Start position. Repeat with the  
other leg.  
• Straighten but do not lock out  
the support leg.  
• Stand far enough away from  
the pulley so that there is  
tension at the start of the  
motion.  
Standing Hip External Rotation  
Muscles worked:  
START  
FINISH  
Gracilis, Adductor Magnus  
Bench Position:  
Removed  
Accessory:  
Foot harness  
Adjustable Arm Position:  
9
SuccessTips  
• Make sure all the motion is  
occurring at your hip.  
• Keep the torso tight throughout the  
motion.  
START  
FINISH  
• Stand on the platform on  
one side of the seat rail facing  
sideways from the engine.  
• Initiate the movement by  
moving your whole leg by  
rotating at the hip, without  
allowing any movement in  
your waist or lower back.  
• Attach one cable to the D-ring  
on the foot closest to the pulley  
on the outside edge near the  
front of your foot.  
• Straighten but do not lock out  
the support leg.  
• After rotating your leg as far  
as possible, return to the Start  
position.  
• Repeat with the other leg.  
• Stand far enough away from the  
pulley so that there is tension at  
the start of the motion.  
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ꢅꢅ  
Leg Exercises  
Standing Hip Internal Rotation  
START  
Muscles worked:  
FINISH  
Glute medius posterior fibers, Pirafor-  
mis and other deep rotators  
Bench Position:  
Removed  
Accessory:  
Foot harness  
Adjustable Arm Position:  
9
SuccessTips  
START  
FINISH  
• Make sure all the motion is  
occurring at your hip.  
• Stand on the platform on one  
side of the seat rail facing  
sideways from the engine.  
• Initiate the movement by  
moving your whole leg by  
rotating at the hip, without  
allowing any movement in  
your waist or lower back.  
• Keep the torso tight throughout the  
motion.  
• Attach one cable to the D-ring  
on the outside foot near the  
front inside edge.  
• Straighten but do not lock out  
the support leg.  
• Stand far enough away from  
the pulley so that there is  
tension at the start of the  
motion.  
• After rotating your leg as far  
as possible, return to the Start  
position.  
• Repeat with the other leg.  
Lying Hip External Rotation  
Muscles worked:  
START  
FINISH  
Tensor Facia late, Piriformis, Glute  
medius anterior fibers  
Bench Position:  
Removed  
Accessory:  
Foot harness  
Adjustable Arm Position:  
9
SuccessTips  
• Make sure all the motion is  
occurring at your hip.  
START  
FINISH  
• Attach one cable to the D-  
ring on the foot closest to the  
pulley on the outside edge  
near the front of your foot.  
• Initiate the movement by  
moving your whole leg by  
rotating at the hip, without  
allowing any movement in  
your waist or lower back.  
• Keep the torso tight throughout the  
motion.  
• Lie on your back with your hip  
and knee flexed to 90°.  
• Position yourself so the cable  
is pulling at a 90 degree angle  
off the foot harness.  
• After rotating your leg as far  
as possible, return to the Start  
position.  
• Repeat with the other leg.  
• Lie far enough away from the  
pulley so that there is tension  
at the start of the motion.  
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ꢅ8  
Leg Exercises  
Leg Press  
Muscles worked:  
START  
FINISH  
Quadriceps  
Bench Position:  
Removed  
Accessory:  
Sliding seat; Leg Press Plate  
Adjustable Arm Position:  
9
SuccessTips  
• Keep your spine in good posture.  
• Straighten but do not lock your  
START  
FINISH  
knees.  
• Remove the bench and unlock  
the rowing seat. (Refer to  
• Straighten your legs, but do  
not lock your knees.  
• Keep your quads tightened  
throughout the entire motion.  
• Do not use momentum,  
MOVE SLOWLY.  
• Lift your chest, tighten your abs and  
maintain a very slight arch in your  
lower back.  
instructions for hooking up the  
cables for Leg Press exercises.)  
• Sit facing the engine, your feet  
on the leg press plate.  
• Bend your knees and hips  
slowly allowing yourself to slide  
toward the engine.  
• Limit your slide to a position  
that allows you to still  
maintain good spinal posture,  
with your chest lifted, abs tight  
and a slight arch in your lower  
back.  
• Slowly return to the Start  
position.  
• Rest your hands in a  
comfortable position.  
VARIATION  
Single Leg - Leg Press – Knee Extension w/ hip extension  
START  
FINISH  
Muscles worked:  
Quadriceps  
• Remove the bench and set up the  
machine with the sliding seat, back  
support pad and leg press plate.  
(Refer to instructions for hooking  
up the cables for Leg Press  
exercises.)  
• Straighten your leg by pressing  
through your heel without  
taking your front foot off the  
plate. Move to a straightened  
position without locking out  
your knees.  
Bench Position:  
Sliding seat; Leg Press Plate  
Accessory:  
• Sit facing the engine with your  
foot on the foot plate positioned  
comfortably for you to press with  
one leg at a time.  
• Bend your knees and hips allowing  
yourself to slide toward the engine.  
• Limit this Start position that still  
allows you to maintain good posture  
and from flexing your knee past 90°.  
• Slowly reverse the motion,  
returning to the Start position  
without losing muscle tension.  
Foot Plate; Leg Press Seat Back  
Adjustable Arm Position:  
9
SuccessTips  
• Keep your spine in good posture.  
• Tighten, but do not lock your knees.  
• Keep your quads tight through the  
entire motion.  
• Move slowly and under control.  
• Lift your chest, keep your abs tight  
and maintain a very slight arch in  
your low back.  
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ꢅꢆ  
Leg Exercises  
Calf Raise  
START  
Muscles worked:  
FINISH  
Gastrocnemius; Soleus  
Bench Position:  
Removed  
Accessory:  
Sliding seat; Foot Harness; Leg Press  
Plate  
Adjustable Arm Position:  
8
SuccessTips  
• Keep your chest lifted, spine aligned,  
abs tight and a slight arch in your  
lower back.  
START  
FINISH  
• Remove the bench and unlock the  
rowing seat. (Refer to instructions  
for hooking up the cables for Leg  
Press exercises.)  
• Slowly press the balls of your  
feet into the frame and pull  
your heels towards your knees  
• Do not bend from waist or  
lower back.  
• Keep your abs tight throughout  
movement.  
• Keep legs straight or only very  
slightly bent.  
• Use only a small range of motion.  
• Slowly return to the Start  
position without relaxing.  
• Sit on the seat facing the engine.  
• Place the balls of your feet on the  
Leg Press Plate.  
• Push back and straighten your legs,  
but do not lock your knees.  
Dorsi Flexion  
Muscles worked:  
START  
FINISH  
Tibia Dorsi  
Bench Position:  
Removed  
Accessory:  
Sliding seat; Foot Harness  
Adjustable Arm Position:  
9
SuccessTips  
• Move only at the ankle.  
• Move your toe as far forward as  
possible, but don’t let the handle  
slip off.  
START  
FINISH  
• Sit on the bench facing  
toward the engine.  
• Slowly pull the top of your  
foot toward you.  
• Attach the Foot Harness on  
your right foot, bend your  
knee, place your heel on  
the bench, and sit upright so  
that there is tension  
• Slowly return to the Start  
position.  
• Repeat with the left ankle.  
on the cable.  
• Your left foot should be flat  
on the platform, hands on  
your waist.  
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80  
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8ꢁ  
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  
Erector  
Spinae  
Flexor Carpi  
Radialis  
Gluteus  
Medius  
Tensor  
Fasciae  
Latae  
Gluteus  
Maximus  
Adductor  
Magnus  
Iliopsoas  
Pectineus  
Hamstrings:  
• Biceps Femoris  
• Semitendinosus  
• Semimembranosus  
Adductor Longus  
Iliotibial Tract  
Gracilis  
Quadriceps:  
• Rectus Femoris  
• Vastus Lateralis  
• Vastus Medialis  
Peroneus Longus  
Sartorius  
Extensor Digitorum  
Longus  
Gastrocnemius  
Soleus  
Tibialis Anterior  
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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
Sets  
Reps  
Bench Press  
10, 9  
120, 130  
Resistance  
Sets  
Reps  
Resistance  
Sets  
Reps  
Resistance  
Sets  
Reps  
Resistance  
Sets  
Reps  
Resistance  
Sets  
Reps  
Resistance  
Sets  
Reps  
Resistance  
Sets  
Reps  
Resistance  
Sets  
Reps  
Resistance  
Sets  
Reps  
Resistance  
Sets  
Reps  
Resistance  
Sets  
Reps  
Resistance  
Sets  
Reps  
Resistance  
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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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8ꢃ  
Introduction  
the bowflex® body leanness Program  
Before starting the exercise routine you must be  
familiar with your BowflexRevolution®. You should  
experiment with finding the proper amount of  
resistance to use on each exercise. You should be  
able to perform 8 repetitions, but not more than 12  
repetitions, for each exercise. It is essential that you  
learn how to perform each movement before trying  
a complete circuit, because part of the effectiveness  
of the training depends on minimal rest between  
each exercise.  
This program is scientifically designed for maximal  
fat loss over six weeks. It is important that you  
practice every aspect of the plan to achieve  
optimum results.  
The program separates into three two-week stages.  
During each stage you will exercise, control the  
number and quality of calories you consume, and  
drink plenty of ice-cold water.  
WARNING!  
Before beginning this program consult your physician or health  
care professional. Show this plan and your Bowflex Revolution™  
Owner’s Manual to your physician or health care professional.  
Only he or she can determine if this course is appropriate for  
your particular age and condition. If you experience any light-  
headedness, dizziness, or shortness of breath while exercising, stop  
the movement and consult a physician.  
Make sure you read your Bowflex Revolution™  
Owner’s Manual BEFORE attempting a workout.  
There are a few people who should not try this program: Children  
and teenagers; pregnant women; women who are breast feeding;  
diabetics; individuals with certain types of heart, liver, or kidney  
disease; and those suffering from certain types of arthritis. This  
should not be taken as an all inclusive list. Some people should  
follow the course only with their physician’s specific guidance.  
Play it safe and consult a health care professional.  
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8ꢄ  
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.  
The Bowflex® home gym was a significant part of the results. The exercises performed on it allowed the  
participants to build muscle, which accelerated their metabolisms, and produced faster and greater fat losses.  
The plan worked so well that it became know as The Bowflex® Body Leanness Program.  
Leanness means to strip away the fat from under the skin as well as at deeper levels. Leanness also implies  
a pleasing shape and tone to the skeletal muscles.  
You might say leanness is the opposite of fatness because the people involved in my research certainly got  
rid of their excessive fatness in record time.  
All the guidelines that were applied have been organized in the booklet you are now holding in your  
hands. It’s the next best thing to actually going through one of my research projects. In fact, it’s probably  
better since nothing is experimental. All of the fine points have been tried, tested and proven effective.  
If you are overfat, and if you are interested in doing this program, there are several things that you need  
to understand about my experience. Since 1965, I’ve trained more than 10,000 overfat individuals. After  
many years of pushing, coaxing, and listening to these trainees, certain traits became evident to me:  
• People are not lazy by choice. They are forced into it by the confusion that surrounds  
the abundance of fitness information that is available. If these individuals are given  
simple decisive instructions, they will train very intensely.  
• People, if they are provided with specific menus, will drastically alter their eating habits.  
• Most of these people, however, will do neither of these challenging things for more than  
a week—unless they quickly see and feel changes in their body.  
The Bowflex® Body Leanness Program emerged from these findings. For you to get the best-possible  
results, you must be willing to exercise very intensely on the Bowflex® machine and adhere to a strict  
eating plan.  
In return, you’ll get simple exercise instructions, specific menus to use, and my guarantee that if you  
follow the program exactly as directed, you’ll observe the pounds and inches disappear on almost a  
weekly basis.  
Now it’s your turn to get excited, and get started!  
Sincerely,  
Dr. Ellington Darden  
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86  
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.  
1
Enter your starting weight on the RESULTS  
SUMMARY SHEET provided.  
2
3
4
5
Circumference of body Parts:  
For an even better idea of the changes that will  
occur to your body in the next six weeks, it is  
necessary to measure the circumference of certain  
body parts. This will tell you where the fat is  
shrinking and what areas are toning up.  
6
use a plastic tape to measure the following:  
1) Upper arms — hanging and relaxed,  
midway between the  
shoulder and elbow.  
2) 2” (5 cm) above navel — belly relaxed.  
3) At navel — belly relaxed.  
4) 2” (5 cm) below navel — belly relaxed.  
5) Hips — feet together at maximum  
protrusion of buttocks.  
6) Thighs — high, just below the buttocks  
crease with legs apart and  
weight distributed equally  
on both feet.  
record each measurement on your results summary sheet.  
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8ꢅ  
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  
triceps  
thigh  
Stand relaxed. Pick up a diagonal  
skinfold just above the crest of  
the hip bone on the right side  
of the waist.  
Stand with right elbow flexed 90  
degrees and locate the center of  
the back of the upper arm midway  
between the shoulder and the elbow.  
Relax arm at your side. Pick up  
skinfold as pictured.  
Stand relaxed with most of the weight  
on your left leg. Pick up a skinfold in  
the vertical plane on the front side of  
the right thigh, midway between the  
hip and knee joints.  
men measure: Chest, abdomen and thigh  
Chest  
abdomen  
Stand relaxed. Pick up a diagonal  
skinfold over the right pectorals  
muscle, midway between the armpit  
and the nipple.  
Stand relaxed. Pick up a vertical  
skinfold on the right side of the  
navel.  
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88  
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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8ꢆ  
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.  
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  
Baun, W.D, Baun, M.R., and Raven, P.B. A nomogram for the estimate of percent body fat from generalized  
equations. Research Quarterly for Exercise and Sport, 52:380-384, 1981.  
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ꢆ0  
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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ꢆꢁ  
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 submit your results, please send to: Bowflex Results, 16400 SE Nautilus Drive, Vancouver,  
WA 98683. Or you may fax this sheet to Bowflex Results at 1-360-694-7755. Please include your name,  
address, and phone number. Submissions may be selected for use in promotional marketing materials.  
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ꢆꢀ  
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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ꢆꢂ  
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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ꢆꢃ  
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 rest room, especially during the  
first week of the program. Remember, your body is  
an adaptive system, and it will soon accommodate  
the increased water consumption.  
note: Although it is doubtful that you could ever drink  
too much water, a few ailments can be negatively affected  
by large amounts of fluid. For example, anyone with a  
kidney disorder, or anyone who takes diuretics, should  
consult a physician before going on the recommended  
water-drinking schedule. If you have any doubts about the  
recommendations, play it safe and check with your doctor.  
Superhydration aids fat loss in a number of ways.  
First, the kidneys are unable to function without  
adequate water. When they do not work to capacity  
some of their load is dumped onto the liver.  
This diverts the liver from its primary function,  
which is to metabolize stored fat into usable energy.  
Because it’s performing the chores of the water-  
depleted kidneys, the liver metabolizes less fat.  
Second, overeating can be averted through water  
intake, as water can keep the stomach feeling full  
and satisfied between meals.  
Third, ice-cold water requires calories to warm it  
to core body temperature. In fact, 1 US gallon of ice  
cold water (3.8 l) generates 123 calories of heat energy.  
You’ll be drinking from 1 to 1 5/8 US gallons  
(3.8 - 6.2 l) of water each day on the following  
superhydration schedule:  
week 1 = drink four 32-oz. bottles (3.8 l) of ice-cold water per day.  
week 2 = drink four and a half 32-oz. bottles (4.3 l) of ice-cold water per day.  
week 3 = drink five 32-oz. bottles (4.6 l) of ice-cold water per day.  
week 4 = drink five and a half 32-oz. bottles (5.2 l) of ice-cold water per day.  
week 5 = drink six 32-oz. bottles (5.7 l) of ice-cold water per day.  
week 6 = drink six and a half 32-oz. bottles (6.2 l) of ice-cold water per day.  
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ꢆꢄ  
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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ꢆ6  
The Eating Plan – US Measurements  
• Campbell’s® Healthy Request Hearty  
Vegetable Beef, 16-oz. can (260)  
1/2 slice whole-wheat bread (35)  
Noncaloric beverage  
Breakfast = 300 calories  
Men add:  
Choice of bagel, cereal or shake.  
2 slices whole wheat bread (140)  
1 t. Promise Ultra® Vegetable Oil Spread (12)  
1/2 C. skim milk (45)  
Noncaloric beverage  
Bagel  
1 plain bagel, Sarah Lee® (frozen) (210)  
3/4 oz. light cream cheese (45)  
1/2 C. orange juice, fresh or frozen (55)  
Any beverage without calories, caffeine, or  
sodium, such as decaffeinated coffee or tea.  
Chef Salad  
Frozen Microwave Dinner  
Choice of one meal:  
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  
• Glazed Chicken Dinner, Lean Cuisine® (230)  
2/3 C. skim milk (60)  
Noncaloric beverage  
Cereal  
• Lasagna with Meat Sauce, Lean Cuisine®  
(240)  
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)  
1/2 C. skim milk (45)  
Noncaloric beverage  
• Macaroni and Cheese, Weight Watchers®  
(260)  
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.  
1/2 C. skim milk (45)  
Noncaloric beverage  
3/4 C. orange juice (82)  
Noncaloric beverage  
• Broccoli & Cheddar Cheese Sauce over Baked  
Potato, Lean Cuisine® Lunch Express (250)  
1/2 C. skim milk (45)  
Shake (choice of one shake)  
Place ingredients in blender. Blend until smooth.  
Banana-Orange Shake  
Noncaloric beverage  
• Grilled Turkey Breast, Healthy Choice® (260)  
1/2 C. skim milk (45)  
1 large banana (8 3/4 inches long) (100)  
1/2 C. orange juice (55)  
Choose calories from:  
1 large banana (8 3/4 inches long) (100)  
1 apple (3-inch diameter) (100)  
1/2 cantaloupe (5-inch diameter) (94)  
5 dried prunes (100)  
Noncaloric beverage  
Men add:  
2 slices whole wheat bread (140)  
2 t. Promise Ultra® Vegetable Oil Spread (24)  
1/2 C. skim milk (45)  
1/2 C. skim milk (45)  
2 T. wheat germ (66)  
1 t. safflower oil (42)  
2 ice cubes (optional)  
1 oz. (2 small 1/2 oz. boxes) raisins (82)  
1 C. light, nonfat, flavored yogurt (100)  
or Chocolate or Vanilla Shake  
1 packet Carnation® Instant Breakfast,  
Champion UltraMet®, or another diet shake  
powder that contains the appropriate calories  
(100)  
Late-Night Snack  
Dinner  
Men–200 calories for 1&2; 150 calories for  
Weeks 3&4; 100 calories for Weeks 5&6.  
Women–150 calories for Weeks 1&2; 100  
calories for Weeks 3&4; 50 calories for Weeks  
5&6.  
Men–500 calories, Women–300 calories  
1 C. skim milk (90)  
1/2 large banana (8 3/4 inches long) (50)  
1 t. safflower oil (42)  
Choice of tuna salad dinner, steak dinner  
or frozen microwave dinner.  
1 t. Carnation® Malted Milk powder (20)  
2 ice cubes (optional)  
Tuna Salad Dinner  
In a large bowl, mix the following:  
1 6-oz. can chunk light tuna in water (180)  
1 T. Hellmann’s® Light, Reduced-Calorie  
Mayonnaise (50)  
2 T. sweet pickle relish (40)  
1/4 C. whole kernel corn, canned, no salt added  
(30)  
Noncaloric beverage  
Men add:  
1/2 C. sliced white potatoes, canned (45)  
2 slices whole wheat bread (140)  
Steak Dinner  
Choose calories from afternoon snack  
selections plus the following:  
1/2 C. low-fat frozen yogurt (100)  
2 C. light, microwave popcorn (100)  
Lunch = 300 calories.  
Choice of sandwich, soup or salad.  
Sandwich  
2 slices whole wheat bread (140)  
2 t. Promise Ultra® Vegetable Oil Spread (24)  
2 oz. white meat (about 8 thin slices), chicken or  
turkey (80)  
1 oz. fat-free cheese (1 1/2 slices) (50)  
(Opt.: Add to bread 1 t. Dijon mustard (0)  
Noncaloric beverage  
Soup (choice of one soup)  
• Healthy Choice® Hearty Chicken, 15-oz. can  
(260), or  
3 oz. lean sirloin, broiled (176)  
1/2 C. sweet peas, canned, no salt added (60)  
1/2 C. beets, canned (35)  
1/2 C. skim milk (45)  
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ꢆꢅ  
The Eating Plan – Metric Measurements*  
Soup (choice of one soup)  
• Healthy Choice® Hearty Chicken, 420 g can  
(260), or  
Steak Dinner  
Breakfast = 300 calories  
85 g lean sirloin, broiled (176)  
120 ml sweet peas, canned, no salt  
added (60)  
Choice of bagel, cereal or shake.  
• 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)  
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  
Noncaloric beverage  
Men add:  
2 slices whole wheat bread (140)  
Chef Salad  
5 ml Promise Ultra® Vegetable Oil Spread (12)  
120 ml skim milk (45)  
480 ml lettuce, chopped (20)  
57 g white meat, chicken or turkey (80)  
57 g fat-free cheese (100)  
4 slices tomato, chopped (28)  
15 ml Italian, fat-free dressing (6)  
1 slice whole wheat bread (70)  
Noncaloric beverage  
Cereal  
42 gram serving equals  
Frozen Microwave Dinner  
Choose one meal:  
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)  
• Glazed Chicken Dinner, Lean Cuisine® (230)  
160 ml skim milk (60)  
Noncaloric beverage  
• Lasagna with Meat Sauce, Lean Cuisine®  
(240)  
177 ml orange juice (82)  
Noncaloric beverage  
Mid-Afternoon Snack  
120 ml skim milk (45)  
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.  
Noncaloric beverage  
Shake (choice of one shake)  
Place ingredients in blender. Blend until smooth.  
Banana-Orange Shake  
• Macaroni and Cheese, Weight Watchers®  
(260)  
120 ml skim milk (45)  
Noncaloric beverage  
1 large banana (22 cm long) (100)  
120 ml orange juice (55)  
• Broccoli & Cheddar Cheese Sauce over Baked  
Potato, Lean Cuisine® Lunch Express (250)  
120 ml skim milk (45)  
120 ml skim milk (45)  
15 ml wheat germ (66)  
Choose calories from:  
5 ml safflower oil (42)  
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)  
Noncaloric beverage  
2 ice cubes (optional)  
• Grilled Turkey Breast, Healthy Choice® (260)  
120 ml skim milk (45)  
or Chocolate or Vanilla Shake  
1 packet Carnation® Instant Breakfast,  
Champion UltraMet®, or another diet shake  
powder that contains the appropriate calories  
(100)  
Noncaloric beverage  
Men add:  
28 g (2 small 14 g. boxes) raisins (82)  
240 ml light, nonfat, flavored yogurt (100)  
2 slices whole-wheat bread (140)  
10 ml Promise Ultra® Vegetable Oil  
Spread (24)  
240 ml skim milk (90)  
1/2 large banana (22 cm long) (50)  
5 ml safflower oil (42)  
120 ml skim milk (45)  
Dinner  
5 ml Carnation® Malted Milk powder (20)  
2 ice cubes (optional)  
Men–500 calories, Women–300 calories  
Choice of tuna salad dinner, steak dinner  
or frozen microwave dinner.  
Late-Night Snack  
Men–200 calories for 1&2; 150 calories for  
Weeks 3&4; 100 calories for Weeks 5&6.  
Women–150 calories for Weeks 1&2; 100  
calories for Weeks 3&4; 50 calories for Weeks  
5&6.  
Lunch = 300 calories.  
Tuna Salad Dinner  
In a large bowl, mix the following:  
1 can (170 g) chunk light tuna in water (180)  
15 ml Hellmann’s® Light, Reduced-Calorie  
Mayonnaise (50)  
Choice of sandwich, soup or salad.  
Sandwich  
2 slices whole wheat bread (140)  
10 ml Promise Ultra® Vegetable Oil  
Spread (24)  
57 g white meat (about 8 thin slices), chicken or  
turkey (80)  
28 g fat-free cheese (1 1/2 slices) (50)  
(Opt.: Add to bread 5 ml Dijon mustard (0)  
Noncaloric beverage  
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)  
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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ꢆ8  
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:  
Healthy Choice® Hearty Chicken, Campbell’s®  
Healthy Request Hearty Vegetable Beef.  
staples  
Orange juice, skim milk, whole-wheat bread,  
Promise Ultra® Vegetable Oil Spread, Italian  
fat-free dressing, Dijon mustard, safflower oil,  
noncaloric beverages (tea, decaffeinated coffee,  
diet soft drinks, water).  
frozen microwave dinners or entrees:  
Lean Cuisine® Glazed Chicken Dinner, Lean  
Cuisine® Lasagna with Meat Sauce, Lean Cuisine®  
Lunch Express Broccoli & Cheddar Cheese over  
Potato, Weight Watchers® Macaroni and Cheese,  
Healthy Choice® Grilled Turkey Breast.  
grains  
Bagels, Sarah Lee® (frozen)  
Cereals – 1.5 oz. (42 g) serving equals  
approximately 165 calories; Kellogg’s® Low-Fat  
Granola (without raisins), General Mills® Honey  
Nut Clusters, General Mills® Basic 4.  
Wheat germ, malted milk powder, popcorn  
(microwave light).  
fruits  
Bananas, large (8 3/4 inches [22 cm] long), apples  
(3-inch [7.6 cm] diameter), cantaloupes (5-inch  
[12.7 cm] diameter), dried prunes, raisins.  
vegetables  
Lettuce, tomatoes, whole kernel corn (canned no  
salt added), sweet peas, (canned no salt added),  
sliced white potatoes (canned), cut beets (canned).  
Dairy  
Yogurt (light nonfat), cream cheese (light), cheese  
(fat-free), low-fat frozen yogurt, Carnation® Instant  
Breakfast packets, Champion UltraMet® Packets.  
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ꢆꢆ  
Q & A  
q. i often get headaches when i eat only 1000  
calories a day. what should i do?  
the taste.  
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?  
A. Yes, but you won’t get the 123 calories or more  
thermogenic effect from warming the cold water  
to core body temperature. Try a more gradual  
drinking of the cold water. You may have been  
consuming it too quickly.  
Your teenage son and daughter, however, could  
follow the Bowflex® exercise routines.  
q. i’m afraid that i might get large, unfeminine  
muscles from some of the bowflex® exercises  
you recommend in this course. what can i do  
to prevent this from happening?  
q. is it possible to drink too much water?  
A. Certainly. To do so, however, you’d probably  
have to drink four or five times as much per day  
as I’m recommending. There are a few ailments  
that can be negatively affected by large amounts  
of fluid. If you feel you have a problem, check  
with your doctor before starting the program.  
A. You are worrying about large muscles  
unnecessarily. Building large muscles requires  
two conditions. First, the individual must have  
long muscles and short tendons. Second, an  
abundance of testosterone must be present in  
the blood stream. Women almost never have  
either of these conditions.  
q. is bottled water better than tap water?  
Under no circumstances could 99.99 percent  
of American women develop excessively large  
muscles. Progressive resistance exercise such  
as with the Bowflex® machine will make your  
muscles larger—but not excessively large—and  
larger muscles will make your body firmer and  
more shapely.  
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  
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ꢁ00  
Q & A  
q. why is it so important i perform the bowflex®  
exercises with a 4-second count on the lifting  
and lowering?  
sister, or other family member. You do not want  
normal interpersonal problems to interfere with  
the training.  
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.  
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.  
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:  
Fat loss is retarded in two ways. Too much  
repetitive activity prevents maximum muscle  
building by using up your recover ability. A well-  
rested recover ability is necessary for muscle  
growth. Too much activity—especially if you are  
on a reduced-calorie diet—causes you to get the  
blahs and quickly lose your enthusiasm. If this  
happens, you’re sure to break your diet.  
• Breathe normally during the first five repetitions.  
• Take shorter, more shallow breaths during the  
sixth, seventh, and eighth repetitions.  
• Emphasize exhalation more than inhalation,  
especially during the ninth and tenth  
repetitions. Focus on good form and slow  
movement.  
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.  
• Do not hold your breath on any repetition.  
Practice relaxing your face and neck. Do not  
grit your teeth. Keep your eyes open and remain  
alert.  
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.  
q. i’m not as disciplined and patient as i’d like  
to be. how can i better stay on track with the  
program?  
A. One suggestion is to team up with a partner.  
Most people are more motivated and make  
better progress if they go through the program  
with a friend. In selecting a training partner,  
here are several things to keep in mind:  
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.  
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 be someone with whom you’ll  
share a spirit of cooperation, not competition.  
• Your partner should not be your spouse, brother,  
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ꢁ0ꢁ  
Q & A  
Continue your Bowflex® exercise routine at the  
for maintenance, you do not have to increase  
the resistance each week or so. If you can do 100  
pounds for 12 repetitions on the leg extension,  
then keep it on 100 pounds and do not go up to  
105 pounds. You can maintain the 100-pound level  
much easier that you can increase it. Second, you  
do not need to train three times a week. You can  
maintain your strength at twice a week.  
highest level. Perform the same 10 exercises  
three times per week. Try to get as strong as you  
can in each exercise, while always focusing on  
the 4-second count in both lifting and lowering.  
q. i’m pleased that i lost the fat i wanted to lose.  
what do i do to maintain my new body weight?  
A. Once you’ve lost your excessive fat, your next  
task is to maintain that status. Here are the  
adjustments you need to make to your current  
practices.  
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  
maintenance routine 2  
1. Leg Curl  
2. Leg Extension  
3. Standing Lateral Shoulder Raise  
4. Seated Shoulder Press  
5. Rear Deltoid Row  
6. Decline Press  
eat smaller meals more frequently.  
7. Reverse Curl  
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.  
8. Seated Triceps Extension  
9. Low Back Extension  
10. Abdominal Crunch  
Look in your Bowflex Revolution™ Owner’s  
Manual for descriptions of the new exercises.  
Be consistent with your Bowflex® machine  
exercising, healthy eating, and superhydrating—and  
your accomplishments may well exceed your goals.  
Drink at least 1 gallon (3.8 l) of cold water each day.  
You should realize by now the benefits of  
consuming plenty of water each day. Make your  
water bottle a permanent part of your lifestyle.  
train on the bowflex® machine at least twice a  
week.  
There are two primary differences between  
maintenance and strength-building routines. First,  
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ꢁ0ꢀ  
Limited Warranty  
original purchaser. Tampering with the unit will void  
the warranty.  
6-week satisfaction guarantee  
We want you to know that the Bowflex Revolution®  
home gym is a superior product. Your satisfaction  
is guaranteed. If, for any reason, you are not 100%  
satisfied with your Bowflex Revolution® home gym,  
please follow the instructions below to return your  
merchandise and receive a refund of the purchase price,  
less shipping and handling.  
warranty  
• 10 Years on machine and SpiraFlex® resistance packs.  
Warranty terms may differ outside the USA.  
To make this warranty effective, you must completely  
fill out the Bowflex Revolution® Warranty Registration  
Card within 30 days of purchase and return it to the  
address on the Warranty Registration Card.  
1. Call a Nautilus Representative at 1-800-605-3369 or  
write to Nautilus, Inc. at 16400 SE Nautilus Drive,  
Vancouver, WA 98683 for a Return Authorization  
Number. Return Authorization will be granted if:  
warranties Do not Cover  
• Damage due to use by persons who weigh more  
than 300 pounds (136 kg).  
a. You purchased your Bowflex Revolution® home  
gym directly from Nautilus or from a certified  
Nautilus® dealer; and  
• Damage due to normal wear and tear.  
• 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.).  
• Use in any institutional or commercial settings such  
as health clubs, schools, or recreation centers.  
• Consequential or incidental damage.  
b. You are calling within 6 weeks of the delivery date  
of your merchandise.  
Returns should be shipped to: Nautilus, 16400 SE  
Nautilus Drive, Vancouver, WA 98683.  
All returned merchandise must be properly packaged in  
the original boxes and in good condition.  
Some states do not allow the exclusion or limitation  
of incidental or consequential damages, so the above  
limitation or exclusion may not apply to you.  
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.  
what we will repair  
During your Warranty Coverage Period, Nautilus  
will repair any Bowflex® equipment that proves to be  
defective in materials or workmanship. In the event  
repair is not possible, Nautilus, Inc., at its option, will  
either replace your equipment 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.  
3. Please mark all boxes clearly with:  
• Return Authorization Number • Your Name  
• Your Address • Your Phone Number  
Boxes without this information clearly marked on the  
outside may be refused.  
4. Please make copies of your original invoice and put  
one in each box of merchandise. Your shipment  
must be received within two weeks from the date  
the Nautilus Representative issued you your Return  
Authorization Number.  
how to obtain service  
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.  
To obtain service for a Bowflex® Fitness Product, contact  
an authorized Bowflex® Fitness Retailer. You may also  
contact a Nautilus representative at 800-628-8458 to help  
you locate a dealer in your area.  
how state law applies  
This warranty gives you specific legal rights. You may  
also have other rights, which vary from state to state.  
what Does this warranty Cover?  
Nautilus warrants to the original purchaser of  
this Bowflex® product that the equipment is free  
from defects in materials or workmanship, with  
the exceptions stated below. This warranty is not  
transferable or applicable to any person other than the  
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Bowflex Revolution® Warranty Registration Card  
IMPORTANT! MAIL WITHIN ꢂ0 DAYS OF PURCHASE  
PLEASE PRINT CLEARLY – THANK YOU  
Mr.  
2. Mrs.  
3. Ms.  
4. Miss  
Customer ID from Invoice  
Name:  
Address:  
City:  
Apt. #:  
Zip:  
State:  
(
)
Phone number:  
E-Mail address:  
-
EXT.  
Is this your primary address? Yes  
Place of purchase:  
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? Yes  
Which best describes your family income: (US dollar figures)  
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? Yes  
Name of original purchaser:  
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. Nautilus, Bowflex, the Bowflex logo, Bowflex Revolution and Power Rod are either registered trademarks or trademarks of Nautilus, Inc.  
All other trademarks are owned by their respective companies.  
Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS www.nautilus.com  
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• Damage due to abuse, accident, failure to  
follow instructions or warnings, misuse,  
mishandling, accident or Acts of God  
(such as floods or power surges).  
either replace your equipment or refund your  
purchase price, less shipping and handling.  
what is Covered  
Nautilus, Inc. warrants to the original  
purchaser of this Bowflex® product that the  
equipment is free from defects in materials  
or workmanship, with the exceptions stated  
below. This warranty is not transferable  
or applicable to any person other than  
the original purchaser. Tampering with  
the unit will void the warranty..  
how to obtain service  
To obtain service for a Bowflex® Fitness  
Product, contact an authorized Bowflex®  
Fitness Retailer. You may also contact a  
Nautilus representative at 800-628-8458  
to help you locate a dealer in your area.  
• Use in any commercial or institutional  
settings such as health clubs,  
schools or recreation centers.  
• Consequential or incidental damage.  
Some states do not allow the exclusion or  
limitation of incidental or consequential  
damages, so the above limitation or  
exclusion may not apply to you.  
how state law applies  
warranty Period  
This warranty gives you specific legal  
rightsrights. You may also have other rights  
which vary from state to state.  
• 10 years on machine and  
Spiraflex® resistance packs.  
what we will Do  
warranties Do not Cover  
During your Warranty Coverage Period,  
Nautilus will repair any Bowflex® equipment  
that proves to be defective in materials or  
workmanship. In the event repair is not  
possible, Nautilus, Inc., at its option, will  
• Damage due to use by persons who  
weigh more than 300 pounds (136 kg).  
• Damage due to normal wear and tear..  
Please fold over and tape before mailing  
Please fold over and tape before mailing  
Place  
Stamp  
Here  
Bowflex Revolution®  
16400 SE Nautilus Drive  
Vancouver, WA 98683  
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ꢁ0ꢄ  
Important Contact Numbers  
If you need assistance, please have both the serial number of your machine and the date of purchase available  
when you contact the appropriate Nautilus office listed below.  
Please record the following information for future reference.  
To locate the serial number label on your machine, refer to the  
Safety Warning Labels information in this manual.  
Serial Number  
Date of Purchase  
OFFICES INTHE UNITED STATES:  
INTERNATIONAL:  
E-mail: [email protected]  
For technical assistance and a list of distributors in your  
area, please call or fax one of the following numbers.  
• TECHNICAL/CUSTOMER SERVICE  
Nautilus, Inc.  
World Headquarters  
16400 SE Nautilus Drive  
Vancouver, Washington, USA 98683  
Phone: 800-NAUTILUS (800-628-8458)  
Email: [email protected]  
Fax: 877-686-6466  
• INTERNATIONAL CUSTOMER SERVICE  
Nautilus International S.A.  
Rue Jean Prouvé 6  
1762 Givisiez / Switzerland  
Tel: + 41-26-460-77-77  
Fax: + 41-26-460-77-70  
Email: [email protected]  
• CORPORATE HEADQUARTERS  
Nautilus, Inc.  
BUSINESS OFFICES:  
World Headquarters  
• SWITzERLAND OFFICE  
Nautilus Switzerland S.A.  
Tel: + 41-26-460-77-66  
Fax: + 41-26-460-77-60  
16400 SE Nautilus Drive  
Vancouver, Washington, USA 98683  
Phone: 800-NAUTILUS (800-628-8458)  
• GERMANY and AUSTRIA OFFICE  
Nautilus GmbH  
Tel: +49-2203-20-20-0  
Fax: +49-2203-20-20-4545  
• ITALY OFFICE  
Nautilus Italy s.r.l.  
Tel: +39-051-664-6201  
Fax: +39-051-664-7461  
• UNITED KINGDOM OFFICE  
Nautilus UK Ltd.  
Tel: +44-1908-267-345  
Fax: +44-1908-267-346  
• CHINA OFFICE  
Nautilus Representative Office  
Tel: +86-21-523-707-00  
Fax: +86-21-523-707-09  
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©2007 Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, Bowflex Revolution and Power Rod are either registered trademarks or trademarks of Nautilus, Inc.  
All other trademarks are owned by their respective companies.  
Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, Washington, USA 98683 1-800-NAUTILUS www.nautilus.com  
Printed in USA  
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