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www.bowflex.com

The Bowflex Ultimate® 2

Owner’s Manualand Fitness Guide

Special Edition Includes:Dr. Ellington Darden’s

Six Week Fast Fat Loss –

Body Leanness Program

(Shown with optional accessories)

00-4302-091530.D


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Safety Precautions . . . . . . . . . . . . . . . . . . . 1

Get To Know Your Bowflex Ultimate® 2 . . . . . . . 2

Using Your Bowflex Ultimate®

2 . . . . . . . . . . . . 3

About Your Bowflex Ultimate® 2 Attachments . . . . 7

Defining Your Goals . . . . . . . . . . . . . . . . . . . 13

Exercising Properly . . . . . . . . . . . . . . . . . . . 15

The Workouts . . . . . . . . . . . . . . . . . . . . . . 16

Chest Exercises

Bench Press . . . . . . . . . . . . . . . . . . . . . . 22

Chest Fly . . . . . . . . . . . . . . . . . . . . . . . 22

Decline Bench Press . . . . . . . . . . . . . . . . . 23

Incline Bench Press. . . . . . . . . . . . . . . . . . 23

Resisted Punch . . . . . . . . . . . . . . . . . . . . 24

Lying Cable Crossover . . . . . . . . . . . . . . . . 24

Decline Chest Fly . . . . . . . . . . . . . . . . . . . 25

Shoulder Exercises

Rear Deltoid Rows . . . . . . . . . . . . . . . . . . 26

Standing Lateral Shoulder Raise . . . . . . . . . . 26

Seated Shoulder Press . . . . . . . . . . . . . . . . 27

Front Shoulder Raise . . . . . . . . . . . . . . . . . 27

Shoulder Extension . . . . . . . . . . . . . . . . . 28

Shoulder Shrug . . . . . . . . . . . . . . . . . . . . 28 Scapular Protraction . . . . . . . . . . . . . . . . . 29

Scapular Depression . . . . . . . . . . . . . . . . . 29

Lying Front Shoulder Raise . . . . . . . . . . . . . 30

Reverse Fly . . . . . . . . . . . . . . . . . . . . . . 30

Seated Lateral Shoulder Raise . . . . . . . . . . . 31

Scapular Retraction . . . . . . . . . . . . . . . . . 31

Rotator Cuff External Rotation . . . . . . . . . . . 32

Rotator Cuff Internal Rotation . . . . . . . . . . . . 32

Stiff Arm Pulldown . . . . . . . . . . . . . . . . . . 33

Back Exercises

Lying Lat Pulldowns . . . . . . . . . . . . . . . . . 34 Low Back Extension . . . . . . . . . . . . . . . . . 34

Wide Pulldowns . . . . . . . . . . . . . . . . . . . 35

Narrow Pulldowns with Hand Grips . . . . . . . . 35

Seated Lat Rows . . . . . . . . . . . . . . . . . . . 36

Reverse Grip Pulldowns . . . . . . . . . . . . . . . 36

Standing Lat Row. . . . . . . . . . . . . . . . . . . 37

Wide Pulldowns with Grip. . . . . . . . . . . . . . 37

Arm Exercises

Triceps Pushdown . . . . . . . . . . . . . . . . . . 38

French Press . . . . . . . . . . . . . . . . . . . . . 38

Arm Exercises (continued)

Lying 45° Triceps Extension . . . . . . . . . . . . . 3

Cross Triceps Extension . . . . . . . . . . . . . . . 3

Standing Biceps Curl . . . . . . . . . . . . . . . . . 4

Seated Biceps Curl . . . . . . . . . . . . . . . . . . 4

Preacher Curl . . . . . . . . . . . . . . . . . . . . . 4 Reverse Tricep Pushdown . . . . . . . . . . . . . . 4

Standing Biceps Curl with Pulleys . . . . . . . . . 4

Tricep Kickback . . . . . . . . . . . . . . . . . . . . 4

Lying Biceps Curl . . . . . . . . . . . . . . . . . . . 4

Seated Wrist Extension . . . . . . . . . . . . . . . 4

Standing Wrist Curl . . . . . . . . . . . . . . . . . 4

Reverse Curl . . . . . . . . . . . . . . . . . . . . . 4

Seated Wrist Curl . . . . . . . . . . . . . . . . . . . 4

Standing Wrist Extension . . . . . . . . . . . . . . 4

“Rope” Pushdowns . . . . . . . . . . . . . . . . . 4

Resisted Dip. . . . . . . . . . . . . . . . . . . . . . 4

Abdominal Exercise

Reverse Crunch . . . . . . . . . . . . . . . . . . . . 4

Resisted Reverse Crunch . . . . . . . . . . . . . . 4

Seated (Resisted) Abdominal Crunch . . . . . . . 4

Seated (Resisted) Oblique Abdominal Crunch. . . 4

Ab Crunch using optional Ab Crunch Attachment. 4

Trunk Rotation . . . . . . . . . . . . . . . . . . . . 4

Leg Exercises

Leg Extension. . . . . . . . . . . . . . . . . . . . . 5

Lying Leg Extension . . . . . . . . . . . . . . . . . 5

Squat using Squat Attachment . . . . . . . . . . . 5 Lunge . . . . . . . . . . . . . . . . . . . . . . . . . 5

Ankle Eversion . . . . . . . . . . . . . . . . . . . . 5

Ankle Inversion . . . . . . . . . . . . . . . . . . . . 5

Standing Hip Extension . . . . . . . . . . . . . . . 5

Standing Hip Abduction . . . . . . . . . . . . . . . 5

Seated Hip Adduction . . . . . . . . . . . . . . . . 5

Seated Hip Abduction . . . . . . . . . . . . . . . . 5

Standing Leg Kickback . . . . . . . . . . . . . . . . 5

Seated Calf Press . . . . . . . . . . . . . . . . . . . 5

Dorsi Flexion . . . . . . . . . . . . . . . . . . . . . 5

Leg Press . . . . . . . . . . . . . . . . . . . . . . . 5

Standing Calf Press . . . . . . . . . . . . . . . . . 5 Standing Hip Flexion . . . . . . . . . . . . . . . . . 5

Wide Squat . . . . . . . . . . . . . . . . . . . . . . 5

Leg Curl Knee Flexion . . . . . . . . . . . . . . . . 5

Muscle Chart . . . . . . . . . . . . . . . . . . . . . . 6

The Bowflex® Body Leanness Program

By Ellington Darden, Ph.D. . . . . . . . . . . . . . . 6

Bowflex Ultimate® 2 Warranty . . . . . . . . . . . . . 8

Bowflex Ultimate™ 2 Warranty Card . . . . . . . . . . 8

Owner’s Manual and Fitness Guide Table of Contents


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• Always read and follow the Warning and Safety

labels attached to your Bowflex Ultimate® 2.

Do not remove these labels. If you need

replacement labels, please call a Nautilus®

Representative at (800) 605-3369.

• Read the owner’s manual and follow it carefully

before using the machine.

• Parents and others in charge of children should

be aware of their responsibility, because the

natural play instinct and the fondness for

experimenting of children can lead to situations

and behavior for which the training equipment is

not intended.

• Never allow children to use the Bowflex

Ultimate®

2 unsupervised. To do so couldresult in injury. If children are allowed to use

the equipment, their mental and physical

development should be taken into account.

They should be controlled and instructed on

the correct use of the equipment.

• This equipment is under no circumstances

suitable as a children’s toy.

• Inspect your machine for any worn or loose

components prior to use. Tighten or replace

any worn or loose components prior to use.Pay close attention to cables, or belts and

their connections.

• Never use dumbbells or other weight equipment

to incrementally increase the weight resistance.

Use only the Power Rod® units that came with

your Bowflex Ultimate® 2.

• Set up and use your Bowflex Ultimate® 2 on a

hard, level surface.

• Do not wear any loose or dangling clothing or

jewelry while using the Bowflex Ultimate® 2.

Stand clear of all moving components.

• Before beginning any exercise program consult

your physician or health care professional.

Only he or she can determine the exercise

program that is appropriate for your particular

age and condition. If you experience any light-

headedness, dizziness, or shortness of breath

while exercising, stop the exercise and consult

your physician.

• This machine is meant for individual consumer

use only, and is not meant for use by

institutions.

• Maximum user weight for the Bowflex

Ultimate®

2 is 300 pounds (136 kg). For yoursafety, do not use or allow others to use the

Bowflex Ultimate® 2 if they weigh in excess of

300 pounds (136 kg).

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

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

Bowflex Ultimate® 2.

• Keep your body weight centered on the

machine, seat, or base frame platform while

exercising.

• When using the Bowflex Ultimate® 2 home gym

for standing leg exercises, always grasp the La

Tower on your machine for stability.

• Keep out of the path of the Power Rod® units

when exercising and make certain that observe

also stand clear of the Bowflex Ultimate® 2 whe

the Power Rod® units are in use.

• Never move or adjust the seat while sitting on

Never stand on the seat.

• When hooking up Power Rod®

units do notstand directly looking over the top of the rods.

Stand off to the side while attaching rods.

• Never attempt to exercise with more resistance

than you are physically able to handle.

• Keep cables and Power Rod® units bound with

the rod binding strap when not in use.

• Before exercising, make sure the cable pulley

system is properly secured, properly attached,

and in perfect working condition.

• All exercises in this manual are based on the

calibrated resistance and capacity levels of

the Bowflex Ultimate® 2. Exercises

not in this manual are not recommended by

the manufacturer.

• Never attempt to exercise while the seat rail is

in the folded position unless you are specificall

instructed to do so.

Safety Precautions


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Please take your time to read through theentire manual and follow it carefully beforeattempting to use your Bowflex Ultimate® 2.Also locate and read all warning labels that

are posted on the machine. It’s important tounderstand how to properly perform eachexercise before you do so using Power Rod® Resistance.

Get to Know Your Bowflex Ultimate® 2

Lat Bar

Lat Bar Rests

Pulley Frame

Rod Hook

Bench

Vertical Main Frame

Seat

Seat Rail

Cable

Rod Box

AdjustablePulley System

Pulley

Hand Grip/Ankle Cuff

Standing/Squat Plat-form

Spring Lock

Seat Pin

Leg Extension/ Leg Curl Attachment

SquatAttachment

Preacher CurlAttachment

Ab CurlAttachment(optional)

Preacher CurlAttachment

Bowflex Ultimate® 2 Parts Reference Guide


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Power Rod® Resistance

The Power Rod® units are made from a specialcomposite material. Your rods are sheathed

with a protective black rubber coating. Each rodis marked with its weight rating on the “RodCap”.

Adjusting And

Understanding

The Resistance

The Bowflex Ultimate® 2comes with 310 lb. (140 kg)

of nominal resistance {onepair of 5 lb. (2.25 kg) rods,two pairs of 10 lb. (4.5 kg)rods, one pair of 30 lb. (13.5kg) rods, and two pairs of50 lb. (22.5 kg) rods}. If youupgraded to a 410 lb. (185kg) capacity, you will have

an additional pair of 50 lb. (22.5 kg) Power Rod®

units.

Note: The actual resistance supplied by therods can vary because ofenvironmental conditions,such as temperature orhumidity.

Hooking The Power Rod®

Units To The Cables

You may use one rodor several rods incombination, to create

your desired resistancelevel.

To hook multiple rods upto one cable, bend theclosest rod toward thecable and place the cablehook through that rodcap. You can then hook up the next closest rodthrough the same cable hook.

Hooking up the closest rod first prevents rodsfrom crossing over the top ofone another.

Safety

When hooking the PowerRod® units to the cablehooks, do not standdirectly over the tops ofthe rods. Stand off to oneside when connectingand disconnecting thePower Rod® units from thcables.

When You Are Not

Using Your

Bowflex Ultimate® 2

Disconnect thecables from thePower Rod® units

when your are notusing your BowflexUltimate® 2. Use therod binding strapincluded with yourmachine to bind allthe rods together atthe top. You can alsoplace your cablesand grips through the strap to keep them outof the way.

Using Your Bowflex Ultimate® 2

To upgrade to 410 pounds(185 kg) of Power Rod®

Resistance pleasecall 1-800-663-6315


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Folding & Moving Your Bowflex Ultimate® 2

Folding and moving your BowflexUltimate® 2 is easy. Follow the simplesteps below to fold your Bowflex

Ultimate® 2. Once it’s folded,simply roll it away.

1. Remove all attachments andthe bench from the machine.

2. Lock the sliding seat in theforward locked position.

3. Lift the seat rail (toward thePower Rod® units) and lock itin the upright position usingthe rail securing device.

4. Fold the rail supportleg down.

5. Squeeze the platformrelease handle and lift theplatform (toward the Power Rod® units) untilit locks in the upright position.

Maintenance & Care of Your Bowflex Ultimate®

Inspect your machine for any worn or loosecomponents prior to use. Tighten or replace

any worn or loose components prior to

use. Pay close attention to cables, or beltand their connections.

Clean the bench with a non-abrasive householdcleanser after each use. This will keep it lookingnew. Do not use automotive cleaner, which canmake the bench too “slick.”

Review all warning notices. The safety andintegrity designed into a machine can only bemaintained when the equipment is regularlyexamined for damage and repaired. It is the

sole responsibility of the owner to ensurethat regular maintenance is performed. Woor damaged components shall be replaced

immediately or the equipment removed fromservice until the repair is made. Only manufacturersupplied components shall be usedto maintain/repair the equipment.

To fold or unfold the Bowflex Ultimate® 2 simplygrasp the metal bar and plastic handle and squeezethem together to retract the locking pins. Whenfolding the Front Base, release the plastic handle

when the base is vertical and make sure it lockssecurely into place.

With use, the cables can stretch and the lockingpins may not engage. If you experience problemswith getting pins to lock into place when foldingor unfolding the machine, refer to your assembly

manual for instructions on how to adjust the thecables.

If you have any questions regarding your Bowflex Ultimate® 2, please call our Customer Service

Department at 1-800-605-3369 or by mail at: 16400 SE Nautilus Drive, Vancouver, WA 98683.

Unfolding Your Bowflex Ultimate® 2


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Using the Bowflex Ultimate® 2

Hand Grips

The Bowflex Ultimate® 2hand grips can be usedas regular grips, handcuffs or ankle cuffs.

Regular Grip: Grasp the handle

and cuff together to form a gripwithout inserting your handthrough the cuff portion. Most ofthe exercises you perform utilizethis grip.

Hand Cuff Grip: Slip your handthrough the cuff portion of thegrip so that the foam pad restson the back of your hand. Thengrasp the remainder of the gripthat is sitting in your palm. This

method of gripping is great for

exercises like front shoulderraises or any exercise where yopalm is facing down.

Ankle Cuff Grip: The cuffopening can be made larger toaccommodate the ankle. Simplyinsert your hand in the cuff andslide it away from the handle.Insert your foot or ankle andtighten the grip by sliding thehandle back toward the cuff.

The Workout Bench

Your Bowflex Ultimate® 2 home gym has fourdifferent bench positions. To adjust the bench,simply locate the spring lock pin on the side of the

seat. Pull out pin to release seat, then slide it to thedesired position. Pull out pin, give it half a turn, andrelease to place it in a “free sliding” position forexercises such as rowing.

Quick Release Bench: The long portion of yourbench attaches to and releases from the seatportion very easily. To attach it, simply insert thehalf hinge on the end of the bench into the halfhinge on the seat. For standing exercises, simplyremove the bench by lifting up on the long portionand pulling away from the seat.

Flat Position: Along the sideof the seat railthere are threeholes for thespring lock seatpin. Pull outon the pin and

slide the entire bench forward until the spring lockseat pin locks into a hole. With the bench in the flaposition, there are two possible holes for the sprin

lock pin to lock into, oneforward and one back.

Incline Position: Startwith the bench flat in thefurthest position awayfrom the Power Rod® unitPull out on the springlock seat pin and lift thelong bench pad up. Slideforward until the pin locksinto the farthest forward

hole. Rest the bench’s incline support bracket on thbase of the Power Rod® units.

“Free Sliding”Position: Remove thelong benchpad. Pull outon the springlock seat pin,

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


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Using the Bowflex Ultimate® 2 adjustable pulleysystem is as easy as pulling a pin and expandingthe pulley out.

Pulley knobs are spring-loaded and are located onthe back of the adjustable pulley system. To extendthe pulley, simply twist the knob a couple of turnsto the left, then pull out. Next, pull the adjustablesleeve out away from the machine until it clicks intothe extended position. Then, tighten the knob tolock the adjustable pulley into position.

The adjustable pulley system was designed tochange the angle ofresistance to increasethe effectiveness ofmany upper bodyexercises.

Use the pulley systemin either the wideor narrow pulleyposition. We’ve

included a guide

in each exercise so you can use the pulley at thecorrect position.

To avoid injury, do not attempt to use the pulleyin the wide position when the manual indicates toperform the exercise in the narrow pulley position

Make certain theadjustable pulley systemis locked and securebefore adding any

Power Rod®

resistanceto the pulley.

Exercises in the wideposition may require alighter weight than thosein the narrow position.

The Bowflex Ultimate® 2

adjustable pulley system

allows you to work the same

muscles from different

angles, depending on the

width of the pulley angle.

Using the Bowflex Ultimate® 2 Adjustable Pulley System

The Leg Press Belt is usedexclusively for the Leg Press andthe Calf Raise exercises.

• With the Bowflex Ultimate® 2seat adjusted to the “freesliding” position (spring lockseat pin unlocked), the handgrips removed, and the desiredamount of resistance hooked up,sit on the seat and position theleg press belt around your hips.

• Slide forward to the pulleys andplace your feet through the right

and left openings under the rodcables.

• Attach the rod cables to theD-rings on the Leg Press Belt sothat the belt is taut.

• Place hands on verticalmain frame andpush yourself back

while placing feet,one at a time, ontothe pulley frame.

• Grasp beltnear whereit’s attached tothe cables andbegin to pressback.

Using the Bowflex Ultimate® 2 Leg Press Belt


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About Your Bowflex Ultimate® 2 Attachments

The Bowflex Ultimate® 2 leg extension/leg curl

attachment is a gym-quality attachment that helps

you develop strong, muscular legs.

With all Power Rod® resistance off and with the bench

in the incline position, move the attachment

to the end of the sliding seat rail and

use the spring lock seat pin to lock it

into position. Next, place the hooks

on the Leg Extension attachment over

the posts on the Seat Rail support

and press firmly down into

position. Now, hook the cables

to the hooks at the bottom of

the Leg extension attachment.

To do a seated leg extension,

place the hooks on the Leg

Extension seat attachment

over the posts at the top of the

Leg Extension and place the cross brace on the seat

frame in the bracket behind the sliding seat.

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

leg attachment cables to the rod cables. Once this

is accomplished, you are ready to add Power Rod®

resistance to the attachment.

To set up for leg curls, simply remove the quick

release bench and place it onto the hinge of the leg

extension/leg curl seat.

The leg extension/leg curl attachment has five

possible angles of adjustment. To rotate the arm, pu

down on the plastic handle (located just under the

pivot point), rotate the arm up or down, and release

the handle to lock the arm in your preferred position

Safety:

• Make sure the attachment is completely seated on

the posts and the sliding seat is locked in position

before sitting on it or adding weight to the cables.

1) Hook the Leg

Extension to the

Seat Rail Support

2) Hook the Leg

Extension Seat to

the Leg Extension

3) Place the Bench

on the Seat Rail

Using the Bowflex Ultimate® 2 Leg Extension/Leg Curl Attachment

This attachment is specifically designed to give added

support for working the biceps. The attachment is

mounted on the rear of the machine and serves to

stabilize the arms to create a more effective exercise.

To use the preacher curl attachment, first remove any

Power Rod® resistance.

Slide the seat all the way to the end of the seat rail and

use the spring lock seat pin to lock it into position. Next,

place the hooks on the leg extension attachment overthe posts on the seat rail support and press firmly down

into position. Now, place the hooks on the preacher curl

attachment over the posts at the top of the leg extension

and press firmly into position. Hook the two cables to the

hooks at the bottom of the leg extension attachment. Use

a snap hook to attach a curl bar to the strap between the

roller pads.

The leg extension/leg curl attachment has five possible

angles of adjustment. To rotate the arm, pull down on the

plastic handle (located just under the pivot point), rotate

the arm up or down, and release the handle to lock the

arm in your preferred position.

Safety

• Make sure the attachments are completely seated on th

posts and the sliding seat is locked in position before

sitting on it or adding weight to the cables.

• Before using the

attachment makesure all fasteners

are in place and

tightened.

• Always check

fasteners, snap

hooks, cables and

pulleys before

each workout to

ensure proper

functioning.

The Bowflex Ultimate® 2 Preacher Curl Attachment

1) Hook the Leg

Extension to the

Seat Rail Support

2) Hook the

Preacher Curl

to the Leg

Extension


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WARNING Failure to secure the Seat Rail Secur-ing Device into the seat rail may cause injury.

It is important to lock the Seat Rail Securing Device into the SeatRail before performing the following exercises:

• Standing Lat Row • Standing Biceps Curl (with pulleys)

• Squat • Lunge • Standing Calf Press

• Wide Squat

Part A

Lock the Seat Rail Securing Device

Step 1: Remove the Seat Back

Step 2: Lock the Sliding Seat

2-1 Make sure that the sliding seat lock handle is in the lockedposition (Figure 1).

Step 3: Lift the Seat Rail

3-1 Bend at the knees and grab the Seat Rail with one hand andthe locked Sliding Seat with your other hand (Figure 2).

3-2 Use your legs to lift the Seat Rail (Figure 3).

3-3 With both hands, push the Seat Rail all the way up until thelocked Sliding Seat is touching the mast of the machine(Figure 4).

(Part A continued on page 2)

Figure 1

Figure 2

Figure 3

Figure 4

Using the Bowflex Ultimate® 2 Squat Attachment


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Figure 5

Figure 6

Figure 7

Figure 8

Part A (continued)

Lock the Seat Rail Securing Device

Step 4: Secure the Seat Rail Securing Device

4-1 Insert the Seat Rail Securing Device into the hole in theSeat Rail until it clicks (Figures 5, 6, 7).

Step 5: Make sure that the Seat Rail is secured.

5-1 Stand to the side of the machine base and Seat Rail.

WARNING Do not stand on the base below the Seat Railwhen you pull on it. This may cause injury.

5-2 Pull down on the Seat Rail to make sure that the Seat RailSecuring Device is secured (Figure 8).

Seat RailSecuring

Device

Seat Rail



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Part B

Attach the Squat Frame

Make sure the Seat Rail Securing Device lockssecurely into the seat rail. Hook the lower hooks onthe squat attachment onto the lower posts on thesliding seat frame, then rotate the squat frame upuntil it locks into position.

Before attaching the cables you must position thesquat attachment into the lowest position on theseat rail. To do this, pull the spring lock seat pin outto the unlocked position and pull out on the release

handle and rotate it forward to allow the squatattachment to slide along the seat rail. Now pushup slightly on the squat attachment to release thesafety lock and slide the squat attachment down tothe lowest position. Pull out on the release handleand rotate it back to the locked position. Finally,slide the squat attachment up until it locks into thelowest hole on the bottom of the seat rail. Now youcan extend the cables from the sliding pulleys onthe chest bar to the hooks on the sides of the squatattachment and add Power Rod® resistance.

Use the squat attachment by squatting under the

handlebars with the shoulder pads resting on yourshoulders. Now pull out on the release handle androtate it forward to allow the squat to slide freelyalong the seat rail.

Safety

• Always wear shoeswith non-skidsoles whenusing the lowpulley/squat attachment.

• Always adjust cable travel andtension of the squat harness insuch a manner that it will notcause a hazard.

• Always check fasteners, snaphooks, cables and pulleys beforeeach workout to ensure properfunctioning.

Using the Bowflex Ultimate® 2 Squat Attachment

1) Hook the Squat Attachment

to the Sliding Seat

2) Fold Squat Attachment up.

Squat Attachment will

lock into place

3) Attach the cables 4) Unlock the Seat Pin



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Figure 9

Figure 10

Figure 11

Figure 12

Figure 13

Part C

Release the Seat Rail Securing Device

Step 1: Secure the Seat Rail Securing Device

1-1 With your inside foot on the machine base, hold the SeatRail with one hand and push your shoulder into it lightly(Figure 9).

1-2 Continue to hold the Seat Rail with one hand and yourshoulder. Use your free hand to unlock the Seat RailSecuring Device (Figures 9 and 10) until it releases (Figure11).

Step 2: Lower the Seat Rail

2-1 When the Seat Rail Securing Device releases use bothhands to hold onto the Seat Rail (Figure 12).

2-2 Use both hands to carefully lower the seat downinto the horizontal position (Figure 13).

WARNING Do not stand on the base below the Seat Railwhen you lower it. This may cause injury.

WARNING Always use both hands to lift and lower the SeatRail. Bend at the knees when lifting or setting down the SeatRail. Failure to use proper lifting techniques may cause injury.



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The optional DVD player provides entertainmentduring your workout.

To install the DVD player, remove the rubber coverfrom the fact plate and insert the DVD bracket intothe slots on the face plate. You can position theDVD player in three different viewing angles byusing the different positioning slots in the DVDbracket.


The Bowflex Ultimate® 2 Ab Crunch Attachment (optional)

The Bowflex® DVD Player (optional)

To use the ab crunch attachment, slide the seat all theway to the end of the seat rail and use the spring lockseat pin to lock it into position. Next, place the hookson the ab crunch attachment over the posts on theseat rail support and press firmly down into position.Finally, hook the cables to the hooks at the bottom of

the ab crunch cable.

Safety

• Make sure the attachment is completely seated onthe posts and the sliding seat is locked in position

before adding weight to the cables.

• Always check fasteners, snaphooks, cables and pulleysbefore each workout toensure properfunctioning.

1) Hook the Ab Crunch to the

Seat Rail Support

2) Push firmly into place

To order the Bowflex

DVD Player please

call 1-800-663-6315


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Defining Your Goals

Muscle Strength is the maximum force you can

exert against resistance at one time. Your musclestrength comes into play when you pick up aheavy bag of groceries or lift a small child. It isdeveloped when a localized muscle is worked bothpositively (concentric) and negatively (eccentric) ata resistance great enough to perform only five toeight repetitions of the exercise before the musclefails. Each set of repetitions is followed by a restinterval that typically runs three times longer thanthe set. Later, between exercise sessions, themuscle overcompensates for the stress and usuallyincreases in both strength and size.

Muscle Endurance is the ability to perform repeatedcontractions. It comes into play when you cross-country ski or work on your feet all day. Endurancetraining addresses the slow twitch, endurancemuscle fibers, which depend on oxygen for energy.To develop muscle endurance, use low resistanceand high repetitions— about 15-20 repetitions ineach set, three sets to each exercise, working themuscle only to fatigue.

Muscle Power is the combination of strength and

speed of the muscular contraction. This is oftenmisinterpreted as:

a) Being directly associated with certain skill orsport; and/or

b) Meaning that you must move fast.

Load is actually a more important factor thanspeed when attempting to improve power.When training to achieve muscular power, pick aresistance that fatigues you in the 3-5 repetitionrange. When performing these reps, it is moreimportant to think of contracting the muscles fasterrather than attempting to move faster. Performingsport simulation exercises usually results in adeterioration of the motor pattern or skill. Thebiomechanically sound method of improving powerin 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.Body Composition is the ratio of fat weight (fat) tolean weight (muscles, bones and tissue). As youage, the ratio shifts. The fat weight increases andthe lean weight decreases. Training for musclestrength will generally increase muscle size andaerobic conditioning will help burn extra calories.Performing these two forms of exercise, either atdifferent times or together, will create the greatestchanges in body fat weight.

Balanced Strength and alignment is the resultof equal strength developed in all parts of thebody. It comes into play in your standing andsitting posture, and in your ability to perform justabout any activity safely and effectively. An over-development of the back will round the shoulders;weak or stretched abdominals can cause lowerback pain. You want a balance of muscle strengthin front and back. In addition, you need a balanceof strength between your middle, lower, and uppebody.

Flexibility is the ability of a muscle or group ofmuscles to move the joint through a full rangeof motion. Flexibility comes into play when youexecute an overhand serve or stretch for the topshelf in the kitchen. It is a cooperative movementof opposite muscle groups. When a musclecontracts, its opposite muscle group must relaxfor the action to occur. Increased flexibility meansan increased range of motion, made possible bythis simultaneous contracting and relaxing. Goodflexibility is important in protecting the body frominjury and can be achieved through the balanced

strength training programs included in this manua

Cardiovascular Endurance is the ability of theheart and lungs to supply oxygen and nutrientsto exercising muscles over an extended periodof time. It comes into play when you jog a mileor ride a bike. It is a critical component of overallfitness and health. Any exercise program must be

Your body will do what you train it to do. That’s why it’s important to define your goals and focus on thosegoals. Here are some fitness components that will help you define your goals and choose your fitnessprogram.


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14

Defining Your Goals

supplemented with cardiovascular training, such asrowing on the Bowflex Ultimate® 2.

Reaching Your Goals

To reach your goals you must follow a consistent,well designed program that provides balanceddevelopment to all parts of the body and includesboth aerobic and strength exercise. Only then willyou meet your goals safely and efficiently.

The workout routines found in this manual areprofessionally designed and written to targetspecific fitness goals. Should you not find onespecific program to your liking, you can designyour own, based on sound information and theprinciples found in this manual.

Designing Your Own Program

You may want to design your own personalprogram specifically geared to your goals and

lifestyle. Designing a program is easy, as long asyou follow these guidelines.

Understand fitness and its components: Improperlydesigned programs can be dangerous. Take sometime to review this manual as well as other fitnessguides.

Know your current fitness level: Before you startany fitness program you should consult a physicianwho will help you determine your current abilities.

Identify your goals: Goals are critical to choosingand designing an exercise program that fits andenhances your lifestyle, but so is strategy. It’simportant not to rush the process and try toaccomplish too much too soon. That will lead tosetbacks and discouragement. Instead, set a seriesof smaller achievable goals.

Select complementary exercises: Be sure to pair

exercises that address compound joint movementand single joint movements. In addition, selectexercises that address complementary musclegroups.

Put first things first: During each session, first worthose muscle groups that need the most training.

Remember your cardiovascular component: Anyfitness program must contain a cardiovascularfitness component to be complete. So complemenyour resistance training with aerobic exercise suchas walking, running, bicycling or rowing on theBowflex Ultimate® 2.

Training variables: When designing your ownprogram there are several variables that, whenmixed properly, will equal the right fitness formulafor you. In order to find the best formula, you musexperiment with several combinations of variablesThe variables are as follows:

• Training Frequency: The number of times you traper week. We recommend daily activity but notdaily training of the same muscle group.

• Training Intensity: The amount of resistance usedduring your repetition.

• Training Volume: The number of repetitions andsets performed.

• Rest intervals: The time you rest between sets anthe time you rest between workouts.

Once you’ve established a base of fitness, followthese basic principles:

• Isolate muscle groups: Focus work on specificmuscle groups.

• Progressive Loading: The gradual systematicincrease of repetitions, resistance and exerciseperiod.


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Exercising Properly

Working Out

A workout begins in your mind’s eye. Withconcentration and visualization you can approach

your workout with a positive, constructive attitude.A good pre-workout mental routine is to sit andrelax, so you can focus on what you are about to doand think about achieving your end goal.

Warming Up

We recommend that you warm up by rowing on theBowflex Ultimate® 2.

Aerobic Rowing Position:

• Remove bench, unlock the seat.

• Sit on the seat facing the Power Rod® units.

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

• Position the arches of your feet on the footrest ofthe machine, knees bent comfortably.

• Sit up straight with your spine in good alignment.

Motion:

• Initiate the movement by extending the kneeswhile simultaneously bending the arms andpinching the shoulder blades together.

• With the arms passing by the sides of your trunk,the handles should be near your torso as theknees near extension.

Key Points:

• Do not lose spinal alignment — keep your chestlifted.

• If you bend forward during the return toward thePower Rod® units, bend at the hips, not the waist

Breathing

The most important part of breathing duringexercise is, quite simply, that you do it. Breathingin or out during the actual performance is notdependent upon the direction of air flow relativeto exertion. It is, in fact, a mechanical process thatchanges the position of your spine as your rib cage

moves. Here are some tips for breathing:

1) Be cautious when you are concentrating orexerting effort. This is when you will probablyhold your breath. DO NOT hold your breath. Donot exaggerate breathing. Depth of inhalation anexhalation should be natural for the situation.

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

Performing Your Routine

The workout portion of your fitness routine is theseries of exercises devoted to your particular goalsRemember, make sure to have fun!

Cool Down

An essential part of the exercise routine is thecool down. Gradually reduce the level of exerciseintensity so that blood does not accumulate inone muscle group, but continues to circulate ata decreasing rate. We recommend the rowingexercise for the cool down. Remember to graduall

move yourself into a relaxed state.


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16

The Workouts

20 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 theresistance. 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.

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.

Body Part

Chest

Back

Shoulders

Arms

Legs

Trunk

Exercise

Bench Press

Seated Lat Rows

Standing Lateral Shoulder Raise

Standing Biceps Curl

Lying 45° Triceps ExtensionLeg Extension

Leg Curl Knee Flexion

Seated Calf Press

Low Back Extension

Resisted Abdominal Crunch

Sets

1-2

1-2

1-2

1-2

1-21-2

1-2

1-2

1-2

1-2

Reps

10-15

10-15

10-15

10-15

10-1510-15

10-15

10-15

10-15

10-15

Body Part

Back

Shoulders

Arms

Trunk

Exercise

Seated Lat Rows

Narrow Pulldowns

Rear Deltoid Rows


Reverse Curls

Low Back Extension

Seated Resisted Abdominal Crunch

Reverse Crunch

Sets

1-3

1-3

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

10-12

10-12

Body Part

Chest

Shoulders

Arms

Legs

Exercise

Bench Press (Wide Pulley)

Seated Shoulder Press

Cross Triceps Extension

French Press

Leg Press

Leg Curl Knee FlexionSeated Calf Press

Sets

1-3

1-3

1-3

1-3

1-3

1-31-3

Reps

10-12

10-12

10-12

10-12

10-12

10-1210-12

Day 1 & 3

Day 2 & 4


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The Workouts

20 Minute Upper/lower Body

Frequency: 4 Days Per Week (M-T-TH-F) Time: About 20 Minutes

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

some cardiovascular benefits. Do this routine when you are limited in time or just want a variation to yournormal 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. Asyou get stronger, increase the number of sets you perform. Move slowly on each rep. Use a pace thatwill allow you to stop the movement instantly at any point in the rep. Count three seconds up and threeseconds down and work to fatigue during each set.

DAY 1 & 3 Body PartChest

Back

Shoulders

Arms

Exercise

Bench Press

Wide Pulldowns



French Press

Sets

1-3

1-3

1-3

1-3

1-3

Reps

12-15

12-15

12-15

12-15

12-15

Body Part

Legs

Trunk

Exercise

Leg Extension


Standing Hip Extension

Seated Calf Press

Low Back Extension


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


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18

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 groupIf needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fatlevels to achieve a defined muscular look. Rest 30-60 seconds between each set and exercise. Focus onproper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle atthe 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 secondsup and three seconds down and work to fatigue during each set.

Body Part

Chest

Shoulders

Exercise

Bench Press (Wide Pulley)

Chest Fly


Rear Deltoid RowsStanding Lateral Shoulder Raise

Shoulder Shrug

Sets

2-4

2-4

2-4

2-42-4

2-4

Reps

8-12

8-12

8-12

8-128-12

8-12

DAY 1

DAY 2

DAY 3 Body PartLegs

Trunk

Exercise

Leg Press

Leg Extension

Standing Hip Extension


Seated Calf Press

Low Back Extensions


Seated Resisted Oblique Crunch

Aerobic Rowing

Sets

2-4

2-4

2-4

1-3

2-4

2-4

2-4

2-4

Reps

8-12

8-12

8-12

8-12

12-15

8-12

8-12

8-12Progress up to

15-25 minutes

Body Part

Back

Arms

Exercise

Seated Lat Rows

Narrow Pulldowns


Reverse Curl

Lying 45° Triceps Extension

French 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


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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 on

quick, challenging routine. The idea is to move quickly from exercise to exercise, taking only as much restbetween sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set ofeach exercise. Initially, start with completing one round of Circuit 1. Then add an additional round of thesame circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional roundsof Circuit 2 as your fitness level increases. Repeat process with Circuit 3. Do not let your heart rate excee220 minus your age. Perform each rep of each exercise slowly and with perfect technique. Count threeseconds up and three seconds down. Warm-up with 5-15 minutes of rowing or some other aerobic exercisbefore starting your circuits.

Circuit 1

Circuit 2

Body Part

Chest

Legs

Back

Legs

Trunk

Exercise

Bench Press

Leg Press

Seated Lat Row



Reps

8-12

8-12

8-12

8-12

8-12

Body Part

Shoulders

Legs

Back

Trunk

Arms

Exercise


Lying Leg Extension

Lying Lat Pulldowns

Low Back Extensions


Reps

8-12

8-12

8-12

8-12

8-12

Body Part

Shoulders

Arms

Legs

Trunk

Legs

Exercise

Rear Deltoid Rows

Lying 45° Triceps Extensions


Seated Resisted Oblique Crunch

Seated Calf Press

Reps

8-12

8-12

8-12

8-12

8-12

Circuit 3


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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 youhave perfected your exercise techniques. Work each set to near exhaustion. If you can perform more than to 8 reps, you should increase your resistance 5 pounds and decrease your reps to 5. Rest 60 - 120 secondbetween each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze themuscle as you move, cramp the muscle at the point of full contraction, and resist the movement as youlower the weight. Move slowly on each rep. Use a pace that will allow you to stop the movement instantlyat any point in the rep. Count two seconds up and four seconds down and work to fatigue during each set

Body Part

Chest

Shoulders

Exercise

Bench Press (wide pulley)

Chest Fly (wide pulley)



Rear Deltoid Rows

Shoulder Shrug

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

Body Part

Back

Arms

Exercise

Standing Lat Row

Wide Pulldowns


Reverse Curl

Lying 45° Triceps Extension

“Rope” Pushdown

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

Body Part

Legs

Trunk

Exercise

Squat


Leg Extension

Seated Calf Press

Low Back Extension


Sets

2-4

2-4

2-4

2-4

2-4

2-4

Reps

5-8

5-8

5-8

5-8

8-12

5-8

Day 1

Day 2

Day 3


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2222

Chest Exercises

Bench Press — Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:Pectoralis Major; Deltoids; Triceps

Bench Position:45˚ incline

Accessory:Hand Grips

Pulleys:Chest Bar

Success Tips • Maintain a 90° angle between

upper arms and torso throughoutmotion.

• Keep chest muscles tightened.Limit and control your range ofmotion.

• Keep knees bent, feet on floor,head back against bench.

• Keep elbows in front ofshoulders.

• Keep shoulder blades pinchedtogether and maintain goodspinal alignment.

• Grasp Hand Grips in bothhands.

• Slowly bend your elbows

until hands are at chestlevel. Rotate upper armsaway from torso, elbowsout, palms forward.

• Line up arms with cableskeeping your wrists straight.

• Raise chest, pinchshoulder blades together,and maintain a slight,comfortable arch in yourlower back.

• Press your hands forward,straightening your armswhile moving your hands

together. Do not lockelbows. • Return to Start position,

keeping your wrists atshoulder width and in linewith the cables.

START ACTION

START FINISH

Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)

START ACTION

START


• Open your arms into awide, elbow bent position.Keeping elbows andforearms below chest level,palms forward.

• Raise chest, pinchshoulder blades together,and maintain a slight,comfortable arch in yourlower back.

• Slowly press your armsforward and upward,straightening arms andmoving your handstogether.

• Slowly return to Startposition

FINISHMuscles worked:Pectoralis Major; Anterior Deltoid



Pulleys:Chest Bar

Success Tips • Maintain a 60-90° angle betweenupper arms and torso duringexercise.

• Keep chest muscles tightened.Limit and control your range ofmotion.


• To improve your pectoralisinvolvement, keep your shoulderblades pinched togetherthroughout upward anddownward movements.


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

START ACTION

START


• Cables travel beneath arms,

forearms aligned with cables. • Bend your elbows back,

keeping upper arms at a 90°angle from your torso. Elbowsshould be 10° (5-6" or 13-15cm) lower than the standardBench Press position.

• Raise chest, pinch shoulderblades together, and maintaina comfortable arch in lowerback.

• Slowly press your handsforward, straighteningyour arms while moving

your hands to the centerand downward, at least 10below your shoulders. Donot lockyour elbows.

• Slowly return to thestarting position, keepingyour wrists steady andyour movements slow andcontrolled.

FINISHMuscles worked:Pectoralis Major; Deltoids; Triceps



Pulleys:Chest Bar


your upper arms and torso at thestart of the motion, and slightly

less than 90° at the finish. • Keep knees bent, feet on floor,

head back against bench. • Do not let your elbows travel

behind your shoulders. • Keep shoulder blades pinched

together and maintain goodspinal alignment.

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

START ACTION

START


• Cables travel above forearms.Keep your forearms in linewith the cables at all times.

• Bend your elbows back,keeping upper arms at a 90°angle from torso. Forearms10-15° (6-8" or 13-20 cm)higher than Bench Pressposition.

• Raise chest, pinch shoulderblades together, and maintaina slight arch in your lowerback.

• Slowly press your handsforward, straightening youarms and moving hands tothe center and downward,at least 10° above yourshoulders.

• Slowly return to thestarting position, keepingyour wrists steady andyour movements slow andcontrolled.

FINISHMuscles worked:Pectoralis Major; Deltoids; Triceps



Pulleys:Chest Bar

Success Tips • Maintain a 90° angle betweenyour upper arms and torso at thestart of the motion, and slightlymore than 90° at the finish.


• Do not let your elbows travelbehind your shoulders.


Chest Exercises2


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24

Chest Exercises

Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction

START ACTION

START

• Sit on the bench facingaway from the Power Rod® units.

• Reach behind your bodyand grasp one Hand Gripwith an overhand grip, asshown above.

• Bend your elbows untilyour hands are level withyour waist.

• Using moderate speed,rotate your trunk and presyour arm(s) forward to

full extension, allowingshoulder blade to moveforward at the end of thepunch.

• Slowly return to the Startposition. Do not relax thetension in your arm.

• You may vary this exerciseby using bilateral movemewith both arms or punchinupward or downward.

FINISHMuscles worked:Anterior Deltoid; Triceps

Bench Position:Flat Bench Back


Pulleys:Chest Bar

Success Tips • Maintain an upright, erect posture

as your trunk rotates with thepunch.

• Keep knees bent and feet on floor. • Maintain good spinal alignment.

Lying Cable Crossover — Shoulder Adduction (elbow stabilized)

START ACTION

START

• Lie flat on your back, headtoward the Power Rod® units.Position yourself far enoughdown the Bench to grasp theHand Grips over your headwith arms straight out to theside.

• Grasp the Hand Grips,palms facing down.

• Tighten your abdominalsto stabilize your spine.Maintain a slight,comfortable arch in yourlower back.

• Keeping your arms straighmove your hands in an arcupward and across yourtorso toward the oppositethigh.

• Control the return to theStart position by slowlymoving your arms back toshoulder level, releasingthe shoulder blades andkeeping arms straight.

FINISHMuscles worked:Pectoralis Major



Pulleys:Chest Bar

Success Tips • Keep chest lifted throughoutexercise.



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2

Chest Exercises

Decline Chest Fly

START ACTION

START

• Sit in the 45º position, reachstraight behind your body,grasp the handles, and

slightly bend your elbowswith your palms facingforward.

• Keeping knees bent and feetflat on the floor, lay yourhead back against the benchand straighten your arms tothe front. Lower your arms8-10 inches from a regularchest fly.

• Slowly move your armsoutward, maintaining theelbow in a slightly bent

position throughout themovement. • Stop when your upper arm

are straight out to the sidelevel with your shoulders.

• Slowly return to the startinposition keeping your chemuscles tightened duringthe entire motion.

FINISHMuscles worked:Pectoralis Major; Anterior Deltoid

Bench Position:45º incline


Pulleys:Chest Bar

Success Tips • Maintain a 90º angle between

your upper arms and your torsothroughout the exercise.

• Limit and control the range ofmotion so that your elbows donot travel behind your shoulders.

• Keep your shoulder bladespinchedtogether and maintain goodspinalalignment.


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26

Shoulder Exercises

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

START ACTION

START

• Sit on the bench facingPower Rod® units.

• Grasp the Hand Grips. Keep

palms down and armsstraight.

• Sit up straight. Bend slightlyforward from hips until armsare in front of body at a 90°angle from torso and in linetoward the pulley.

• Lift your chest and keep yourshoulder blades together.

• Keep forearms in line withcables.

• Allowing your arms to benslowly, move your elbowsoutwards and backwards,

keeping a 70-90° anglebetween your upper armsand torso.

• Move until your elbowsare slightly behind yourshoulders, then slowlyreverse back to the Startposition.

• Keep your shoulder bladestightened throughoutmotion.

FINISHMuscles worked:Rear and Middle Deltoids; PosteriorRotator Cuff; Upper Latissimus;Teres Major; Trapezius; Rhomboids



Pulleys:Chest Bar


your upper arms and torso during

motion. • Keep knees bent and feet on floor. • To work one arm at a time, place

non-working hand on bench tostabilize.


Standing Lateral Shoulder Raise — Shoulder Abduction (elbow stabilized)

START ACTION

START

• Remove the bench and standon the platform, straddling theseat rail and facing the PowerRod® units.

• Grasp the Hand Grips, palmsfacing each other.

• Align your spine and bendforward slightly at the hips(15-20°).

• Let arms hang in line withcables.

• Elevate shoulders slightlytoward back of head, keeping

spine aligned.

• Slowly raise your arms outo your sides, at a 90° angfrom your body.

• Keep your forearms facingoutward throughout themovement.

• Slowly return to the Startposition without relaxingmuscle tension.

FINISHMuscles worked:Middle Deltoids; Upper Trapezius

Bench Position:Removed


Pulleys:Chest Bar

Success Tips • Do not swing your arms upwardor move your trunk during themotion.

• Keep your feet on floor.


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2

Shoulder Exercises

Seated Shoulder Press — Shoulder Adduction (and elbow extension)

START ACTION

START

• Sit on the bench facingaway from the Power Rod® units.

• Keep your chest up, abstight and maintain a slightarch in lower back.

• Grasp Hand Grips, palmsfacing out.

• Raise the Hand Grips tohead level so your elbowsare equal to shoulder level.Keep your palms facingforward.

• Straighten your arms slowover your head, focusing omoving your elbows up a

inward toward your ears. • Slowly return to the Start

position, keeping tensionin your front shouldermuscles.

FINISHMuscles worked:Front Deltoids; Upper Trapezius;Triceps



Pulleys:Chest Bar

Success Tips • Keep knees bent and feet on floor.

• Do not increase the arch in your

lower back as you raise yourarms, but keep your spine steadyand tight.

• Keep abdominals tight andmaintain good spinal alignment

Front Shoulder Raise — Shoulder Flexion (elbow stabilized)

START ACTION

START

• Sit on the bench, facingaway from the Power Rod® units.

• Keep your chest up, abstight and maintain a slightarch in lower back.

• Grasp the Hand Grips,palms facing back, armsstraight at your sides.

• Keeping your arms straighmove them forward, leadiwith your forearms, untilarms are extended in fronof you at shoulder height.

• Arms may be movedalternately or together.

• Slowly return to the Startposition next to the torso.

FINISHMuscles worked:Front and Middle Deltoids



Pulleys:Chest Bar

Success Tips • Keep abdominals tight andmaintain good spinal alignment.

• Keep knees bent and feet on floor. • Do not increase the arch in your

lower back as you raise yourarms, but keep your spine steadyand tight.


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28

Shoulder Exercises

Shoulder Extension — (elbows stabilized)

START ACTION

START


• Grasp the Hand Grips,

palms facing down,arms straight and atapproximately a 45° anglefrom torso.

• Tighten your trunk musclesto stabilize your spine whilemaintaining a slight arch inthe lower back.

• Initiate movement bypinching shoulder bladestogether.

• Continue movement bymoving your hands in anarc downward, along yoursides, until hands are levewith hips.

• With controlled movemenslowly return to the Startposition.

FINISHMuscles worked:Latissimus Dorsi; Teres Major; RearDeltoid; Middle Trapezius; Rhom-boids; Triceps



Pulleys:Chest Bar

Success Tips • Keep knees bent and feet flat

on floor. • Keep your lats tightened

throughout the motion. • Keep abdominals tight and

maintain good spinal alignment. • Release your shoulder blades at

the end of each rep and initiatenew rep by retracting yourshoulder blades.

Shoulder Shrug — Scapular Elevation

START ACTION

START

• Stand on the platform,facing the Power Rod® units.

• Reach down and grasp theHand Grips, palms facingeach other.

• Let your arms hang atyour sides.

• Slowly raise your shouldetowards the back of yourhead, keeping your neckand head still.

• Slowly reverse back to theStart position, keeping youupper trapezius musclestight throughout themotion.

FINISHMuscles worked:Upper Trapezius



Pulleys:Chest Bar

Success Tips • Keep abdominals tight andmaintain good spinal alignment.

• Do not bend your neck or slouchduring this exercise.

• Raise shoulders evenly. • For variation, try this exercise

bent forward slightly from thehips.


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2

Shoulder Exercises

Scapular Protraction — (elbows stabilized)

START ACTION

START

• Reach behind your body,grasp the Hand Grips andstraighten your arms in

front of you at a 90° anglefrom torso. • Keep your arms in line with

the cables, palms facingdown and wrists straight.

• Keeping your arms straighand in line with the cablesslowly move your shoulde

blades forward off thebench, bringing your handtogether using only yourshoulder muscles.

• Slowly return to the Startposition, keeping tension your shoulder blades.

FINISHMuscles worked:Serratus Anteriors



Pulleys:Chest Bar


on floor. Lean head back againstthe bench.

• Keep your spine aligned and aslight arch in your lower back.

• Maintain a 90° angle betweenupper arms and torso throughoutexercise.

• Do not slouch forward or useyour arm muscles to assist thismotion. Keep this motion only inthe shoulder blades

Scapular Depression

START ACTION

START

• Lie on the bench, headtoward the Power Rod® units.

• Grasp the Hand Grips andbring your arms straightdown your sides along yourtrunk.

• Tighten your trunk musclesto stabilize your spine whilemaintaining a slight arch inyour lower back.

• Keeping your arms straighslide your shoulder bladesdownward, toward yourhips.

• When your shoulder bladehave fully depressed, slowreturn to the Start position

FINISHMuscles worked:Lower Trapezius



Pulleys:Chest Bar

Success Tips • Do not lose spinalalignment—keep your chest liftedand head on bench.

• Keep knees bent and feet flaton floor.


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30

Shoulder Exercises

Lying Front Shoulder Raise — Shoulder Flexion (elbows stabilized)

START ACTION

START


• Grasp the Hand Grips,

palms facing down, armsstraight.

• Lie back slowly, supportingyour head on the bench.

• Keep your chest lifted,maintaining a slight archin your lower back.

• Keeping your armsstraight, move them inan arc upwards until they

are directly over yourshoulders. • You may perform this

move with both armssimultaneously or one at atime.


FINISHMuscles worked:Front and Middle Deltoids



Pulleys:Chest Bar


on floor.

• Keep abdominals tight andmaintain good spinal alignment.

• Do not increase the arch in yourlower back while you are liftingyour arms.

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

START ACTION

START

• Sit on the Bench facing thePower Rod® units.

• Grasp the Hand Grips ,palms facing floor, armsnearly straight.

• Sit up straight and bendslightly forward from thehips until arms/cables are infront of body at a 90˚ anglefrom torso.

• Maintaining the bend inyour arms, move your armoutward and backward.

• When your elbows areslightly behind yourshoulders, slowly return tothe Start position, keepingyour rear shoulder muscletightened throughoutmovement.

FINISHMuscles worked:Rear Deltoids; Middle Deltoids;Trapezius; Rhomboids



Pulleys:Chest Bar

Success Tips • Do not lose spinal alignment—

keep your chest lifted. • 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 throughoutexercise.


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3

Shoulder Exercises

Seated Lateral Shoulder Raise — Shoulder Flexion (elbows stabilized)

START ACTION

START


• Spread the cuff from the

Hand Grips and slide themover your forearms, nearthe elbow.

• Keep your chest lifted,maintaining a slight arch inyour lower back.

• Raise your arms directlyout to your sides, nearlyshoulder level.

• At the top of the movemeyou may need to rotateyour hands slowly toprevent the cuff from slidioff.


FINISHMuscles worked:Supraspinatus; Middle Deltoids;Trapezius

Bench Position:Flat Bench Forward


Pulleys:Chest Bar


on floor.

• Keep abdominals tight andmaintain good spinal alignment.

• Do not increase swing armsupward or move trunk duringmovement.

Scapular Retraction

START ACTION

START

• Sit on the Bench facing thePower Rod® units.

• Grasp the Hand Grips,palms facing each other.

• Keeping your arms straighslowly pinch your shouldeblades together.

• When shoulder blades arefully retracted, slowly retuto the Start position.

FINISHMuscles worked:Middle Trapezius; Rhomboids



Pulleys:Chest Bar

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

• Keep knees bent and feet flaton floor.

• Keep your spine aligned and aslight arch in your lower back.

• Do not use your arm muscles forthis movement.


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32

Shoulder Exercises

Rotator Cuff External Rotation

START ACTION

START

• Sit on the bench with oneside towards the Power Rod®units.

• Using the arm furthest fromthe rods, reach across yourbody, grasp the handle nearestyou and draw that arm backinto your side, keeping yourelbow bent, forearm againstyour abdomen and your elbowagainst your side.

• Position yourself on the benchto remove any slack in thecable.

• Rotate your forearm awayfrom your abdomen and oto the side, keeping your

elbow and upper arm byyour side during the entiremotion.

• Slowly return to the startinposition.

• Repeat with your other armon the other side of themachine.

FINISHMuscles worked:Teres Minor; Infraspinatus



Pulleys:Chest Bar

Success Tips • Control the motion during the

entire exercise. DO NOT USEMOMENTUM.

• Do not rotate your spine to getadditional range of motion. Tryfor pure external rotation of yourshoulder. More is not better!

• Use light resistance only. Youshould perform 12–15 perfectreps.

Rotator Cuff Internal Rotation

START ACTION

START

• Sit on the bench with oneside towards the PowerRod® units.

• Grasp the handle nearestyou and draw your upperarm into your side, keepingyour elbow bent, lower armout in front.

• Distance yourself on thebench to eliminate slack inthe cable

• Rotate your forearmtowards your abdomen,keeping your elbow byyour side during the entiremotion.

• Slowly return to the startinposition.

• Repeat with the other armon the other side of thebench.

FINISHMuscles worked:Subscapularis; Pectoralis Major



Pulleys:Chest Bar

Success Tips • Control the motion during theentire exercise. DO NOT USEMOMENTUM.

• Do not rotate your spine to getadditional range of motion. Try forpure rotation of your shoulder.More is not better!

• Use light resistance only. Youshould perform 12–15 perfectreps.


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3

Shoulder Exercises

Stiff Arm Pulldown

START ACTION

START

• Remove the bench andstand facing the PowerRod® units straddling the

rail. • Grasp the lat bar with your

palms down and step backslightly.

• Bend over slightly fromyour hips (not your waist),lift your chest and tightenyour abdominals tostabilize your spine whilemaintaining a very slightarch in your lower back.

• Initiate the movement bylowering your shouldersdown and together.

• Keeping your arms straighcontinue by slowly movinyour hands in an arc towayour legs.

• Slowly return to the startinposition without relaxing.

FINISHMuscles worked:Latissimus Dorsi


Accessory:Lat Bar

Pulleys:Lat Tower

Success Tips • Do not lose spinal alignment.

• Keep your lats tightenedthroughout the entire motion.

• Release your shoulder blades atthe end of each rep and initiateeach new rep by lowering yourshoulder blades.

• Keep your elbows nearly straight(not locked).


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34

Back Exercises

Lying Lat Pulldowns

START ACTION

START

• Lie on your back on the bench,head near the Power Rod® units.

• Slip your arms through theHand Grips, slide the cuffspast your elbows and tightenthem enough to stabilize.

• With your palms facinginward, slide your bodydown the bench far enoughthat your arms are fullyextended—your glutes mayhang off the end of the bench.

• Initiate the movement bypulling your shoulder bladedownward. Slowly start

bending your elbows, pullithem down toward your hiand then inward into yourtrunk.

• Slowly return to the Startposition, allowing yourarms and shoulder bladesto move back withoutrelaxing the tension in youshoulders.

FINISHMuscles worked:Latissimus Dorsi; Teres Major;Rear Deltoids

Bench Position:Flat Bench Forward


Pulleys:Chest Bar


on floor. Lean head back againstthe bench.

• Keep your spine aligned, abs tightand a slight arch in your lowerback.

• Keep your lats tightenedthroughout this exercise.

• Release your shoulder bladesat the top of each rep. Initiateeach new rep by depressing yourshoulder blades.

Low Back Extension — Seated (with hip extension)

START ACTION

START

• Sit on the bench, facingPower Rod® units.

• Grasp the Hand Gripsand slide them over yourforearms, tightening nearyour elbows.

• Brace your heels on theplatform, knees bentcomfortably, arms crossedin front of chest. Pull theHand Grips into your chest.

• Pinch shoulder bladestogether and lean forwardfrom the hips only.

• Keeping your chest lifted,move your entire torsobackwards by pivoting atthe hips.

• Slowly return to the Startposition without slouchingor changing spinalalignment.

FINISHMuscles worked:Erector Spinae



Pulleys:Chest Bar

Success Tips • Keep knees bent and feet flaton floor. Lean head back againstthe bench.

• Keep your spine aligned, abs tightand a slight arch in your lowerback.

• Keep your lats tightenedthroughout this exercise.

• Release your shoulder bladesat the top of each rep. Initiateeach new rep by depressing yourshoulder blades.


37/88


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36

Back Exercises

Seated Lat Rows — Shoulder Extension (and elbow flexion)

START ACTION

START

• Sit on the bench facingPower Rod® units, with yourposterior near the back

(leg extension) end of thebench. • Grasp the Hand Grips,

palms facing each other. • Place your heels on the

edge of the StandingPlatform and bend yourknees comfortably.

• Initiate the movement bypinching your shoulderblades together.

• Pull your upper armsdownward and backward,brushing past the sides ofthe body while keepingyour forearms pointing inthe direction of the cable.

• Slowly return to theStart position.

FINISHMuscles worked:Latissimus Dorsi; Teres Major;Rear Deltoids; Biceps



Pulleys:Chest Bar


on floor. • Do not bend your torso forward.

• Keep your chest lifted andmaintain spinal alignment.

• Release your shoulder bladesat the end of each rep. Initiateeach new rep by pinching yourshoulder blades

Reverse Grip Pulldowns

START ACTION

START

• Grasp the lat bar with anunder hand grip, shoulderwidth apart, and sit on theseat facing the Power Rod® units.

• Position your thighs underthe pulleys and sit uprightwith your arms extendingupward.

• Initiate the movementby pulling your shoulderblades down and togetherwhile simultaneouslydrawing your elbows in anarc, towards the sides ofyour body.

• Slowly return to the startinposition allowing your armand shoulder blades tomove fully upward.

FINISHMuscles worked:Latissimus Dorsi; Teres Major;Rear Deltoids; Biceps

Bench Position:Flat Back Bench

Accessory:Lat Bar

Pulleys:Lat Tower

Success Tips • Keep your lats tightenedthroughout the entire motion.

• Maintain good spinal alignment,abs tight, slight arch in your lowerback.


39/88

Standing Lat Row

3

Back Exercises

START ACTION

START

• Remove the seat, stand onthe platform facing awayfrom the Power Rod® units,

and grasp the handles withan overhand grip, armshanging toward pulleys.Bend over to about 45º,slight tension in the cables.

• Slowly move your elbowsbackward as you bring thehandles to a point below

your chest. • Slowly lower the handles

to the starting position,keeping knees bent and baflat.

FINISHMuscles worked:Latissimus Dorsi; Rear Deltoids;Biceps; Teres Major

Bench Position:Folded


Pulleys:Chest Bar

Success Tips • Do not bend your neck forward or

backward.

• Release your shoulder blades atthe end of each rep.

• Start each rep by retracting yourshoulder blades.

• Keep your spine aligned, chestlifted.

Wide Pulldowns with Grips

START ACTION

START

• Facing the Power Rod® units, grasp the handleswith an overhand grip thensit onthe bench.

• Position your thighs directlyunder the pulleys and situpright with your armsextending upward.

• Maintain good spinalalignment, chest lifted, abstight and with a very slightarch in your lower back.

• Initiate the movementby pulling your shoulderblades down and togetherwhile simultaneouslydrawing your elbowsdownward to the sidestoward your torso.

• Slowly return to the startinposition allowing your armand shoulder blades tomove fully upward, withourelaxing your muscles.

FINISHMuscles worked:Latissimus Dorsi; Rear Deltoids;Biceps; Teres Major

Bench Position:Flat Back Bench


Pulleys:Lat tower

Success Tips • Do not lose spinal alignment. • Keep your abs and torso

tightened throughout the entiremotion.


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Arm Exercises

Triceps Pushdown — Elbow Extension

START ACTION

START

• Straddle the Seat Rail,facing the Power Rod® units.

• Grasp the Bent Lat Bar,palms facing down.

• Stand slightly back from LatTower (adjust for comfort).

• Bring hands in front ofyou, keeping the Lat Barapproximately at rib level.

• Bend over slightly fromhips, shoulders directlyover hands.

• Keeping your upper armsstationary, elbows next totrunk, slowly push your

arms downward in a gentlarc until hands are neartops of your thighs.

• Keeping your tricepstightened, slowly reversethe arcing motion and brinthe Bent Lat Bar back to thStart position.

FINISHMuscles worked:Triceps


Accessory:Bent Lat Bar

Pulleys:Lat Tower

Success Tips • Keep your upper arms motionless

and your wrists straight. • Keep your chest lifted, abs tight

and maintain a slight arch inlower back.

• Tighten the triceps throughoutthe exercise, using controlledmotion.

French Press — Elbow Extension overhead

START ACTION

START

• Sit on the bench facingaway from the Power Rod® units, keeping knees bentand feet flat on floor.

• Reach behind and graspone or both of the HandGrips, palms facing inward.

• Draw arms up until elbowsare pointing forward, handsbehind head.

• Keeping your upper armsstationary, straighten yourelbows, bringing yourhands overhead, palmsfacing out.

• Stop your motion beforeyour elbows are completestraight, and then reverseyour motion, slowlyreturning to the Startposition without relaxingmuscle tension.




Pulleys:Chest Bar

Success Tips • Keep your upper arms motionlessand your wrists straight.

• Keep your chest lifted andmaintain spinal alignment,keeping a very slight arch in yourlower back.


38


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Arm Exercises

Lying 45° Triceps Extension — Elbow Extension

START ACTION

START

• Lie flat on the Bench, headtoward the Power Rod® units. Keep your knees bent

and your feet flat on thefloor. • Reach overhead and grasp

the Hand Grips, palmsfacing up.

• Keep your elbows bent,bringing your upper arms tothe front, at approximatelya 45° angle from the frontof your torso.

• Keeping your upper armsstationary and next to youtorso, straighten your arm

in an arcing motion inwardand down toward your leg • Fully straighten your arms

and then, with a controlledmotion, slowly bring yourarms back to the Startposition without movingyour upper arms.




Pulleys:Chest Bar

Success Tips• Keep your upper arms motionless

and your wrists straightthroughout the entire exercise.

• Keep your chest lifted, spinealigned, and a slight arch in yourlower back.


Cross Triceps Extension

START ACTION

START

• Sit facing away from thePower Rod® units.

• Reach one hand over theopposite shoulder (righthand over left and viceversa) and grasp a HandGrip. Bend your elbow untilyour hand is above yourchest, palm facing the floor.

• With your free hand,stabilize the active hand atthe elbow.

• Keeping your upper armstationary, straighten yourelbow, slowly extendingyour arm outward, using aarcing motion and stoppinapproximately 90° fromyour chest.

• Keeping your tricepstightened, slowly reversethe arcing motion and brinyour arm back to the Startposition.




Pulleys:Chest Bar

Success Tips• Keep your upper arm motionlessand your wrists straight.

• Keep your chest lifted, pinch yourshoulder blades together andmaintain a slight arch in lowerback.


3


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Arm Exercises

Standing Biceps Curl — Elbow Flexion (in supination)

START ACTION

START

• Straddle the Seat Rail,facing the Power Rod® units.

• Reach down and grasp the

Hand Grips, palms facingforward.

• Straighten, keeping yourarms by your sides, elbowsloose.

• Keeping your upper armsstationary and your elbowat your sides, slowly curl

the Hand Grips forward,then upward and in towaryour shoulders.

• Slowly reverse the arcingmotion bringing your handback to the Start position.

FINISHMuscles worked:Biceps



Pulleys:Chest Bar

Success Tips • Keep your chest lifted, abs tight

and a very slight arch in yourlower back.

• Keep your elbows at your sidesand your wrists straight.

Seated Biceps Curl — Flexion (in supination)

START ACTION

START

• Sit on the bench, facing thePower Rod® units. Keep onefoot flat on the floor, andbend the other leg, bringingyour foot up onto thebench, knee slightly turnedoutward.

• With the arm on the sameside as your lifted leg, reachforward and grasp a HandGrip, keeping your elbowbent. Allow your upper arm(not elbow) to rest on theelevated knee.

• Slowly curl your forearmup toward your shoulder,keeping the upper armcompletely still.

• Keeping your bicepstightened, slowly reversethe curling motion andbring your arm back to theStart position.

FINISHMuscles worked:Biceps



Pu

Date post:	01-Jun-2018
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