The Bowflex Ultimate Home Gym Owner's Manual

Special Edition Includes:Dr. Ellington Darden’sSix Week Fast Fat Loss –Body Leanness ProgramThe Bowflex UltimateHome GymOwner's Manual Written By: Tom Purvis RPT, RTSRegistered Physical Therapistand founder of theResistance TrainingSpecialist Program51370 Rev AA (2004)

Table of ContentsImportant Safety Precautions.3Getting To Know Your Machine .4About Your Bowflex Ultimate Home GymAttachments.9Using Your Machine .10Defining Your Goals .12Exercising Properly .14The WorkoutsThe 20 Minute Better Body Workout .15Advanced General Conditioning .1520 Minute Upper / Lower Body .16Body Building .17Circuit Training Anaerobic / Cardiovascular .18True Aerobic Circuit Training .19Strength Training .20Chest ExercisesBench Press .21Chest Fly .21Incline Bench Press .22Decline Bench Press .23Resisted Punch .23Lying Cable Crossover .24Flat Barbell Bench Press.24Shoulder ExercisesSeated Shoulder Press .25Front Shoulder Press .25Rear Deltoid Rows .26Standing Lateral Shoulder Raise .26Seated Lateral Shoulder Raise .27Scapular Protraction . 27Scapular Depression .28Shoulder Rotator Cuff — Internal Rotation .28Shoulder Rotator Cuff — External Rotation .29Shoulder Extension .29Shoulder Shrug .30Barbell Shoulder Shrug .30Lying Front Shoulder Raise .31Reverse Fly .31Military Press .32Back ExercisesLying Shoulder Pullover .33Wide Pulldowns .33Narrow Pulldowns .34Lying Lat Pulldowns . 34Lying Narrow Lat Pulldowns .35Low Back Extensions .35Seated Lat Rows .36Lying Lat Fly .36Reverse Grip Pulldowns .37Scapular Retraction .37Stiff Arm Pulldown .38Barbell Bent Over Row .38Arm ExercisesFrench Press .39Lying Triceps Extension .39Lying 45 Degree Triceps Extension .40Triceps Pushdown .40“Rope” Pushdowns .41Single-Arm Pushdown .41Cross Triceps Extension .42Triceps Kickback .42Seated Triceps Extension .43Standing Biceps Curl .43Seated Biceps Curl .44Seated Wrist Extension .44Standing Wrist Extension .45Seated Wrist Curl .45Standing Wrist Curl .46Reverse Curl .46Lying Biceps Curl.47Reverse Grip Barbell Curls.47Barbell Curls.48Abdominal ExercisesSeated (resisted) Abdominal Crunch .49Seated (resisted) Oblique Crunch .49Reverse Crunch .50Resisted Reverse Crunch .50Trunk Rotation .51Abdominal Crunch .51Leg ExercisesLeg Extension .52Leg Curl .52The Squat .53Leg Press .53Lying (Prone) Leg Curl .54Standing Hip Extension .54Standing Hip Flexion .55Seated Leg Curl .55Lying Leg Extension .56Seated (straight Leg) Calf Raise .56Standing Leg Kickback .57Kneeling Leg Kickback.57Standing Hip Abduction .58Seated Hip Adduction .58Seated Hip Abduction .59Ankle Inversion .59Ankle Eversion .60Deadlift .60Stiff-Leg Deadlift .61Fast Fat Loss NowThe Bowflex Body Leanness ProgramBy Dr. Ellington Darden.63

Important Safety Precautions Always read and follow the Warning and Safetylabels attached to your Bowflex Ultimate home gym. Do not remove these labels. If youneed replacement labels, please call a Nautilus Representative at (800) 605-3369. Read the owner’s manual and follow it carefullybefore using the machine. Parents and others in charge of children should beaware of their responsibility, because the naturalplay instinct and the fondness for experimentingof children can lead to situations and behavior forwhich the training equipment is not intended. Never allow children to use the Bowflex Ultimate home gym unsupervised. To do so could result ininjury. If children are allowed to use the equipment,their mental and physical development should betaken into account. They should be controlled andinstructed on the correct use of the equipment.This equipment is under no circumstances suitableas a children’s toy.Inspect your machine for any worn or loosecomponents prior to use. Tighten or replaceany worn or loose components prior to use.Pay close attention to cables, or belts andtheir connections.Never use dumbbells or other weight equipmentto incrementally increase the weight resistance.Use only the Power Rods that came with yourBowflex Ultimate home gym.only, and is not meant for use by institutions. Maximum user weight for the Bowflex Ultimate home gym is 300 pounds (136 kg). For your safety,do not use or allow others to use the Bowflex Ultimate home gym if they weigh in excess of 300pounds (136 kg). Allow a workout area of at least 7’ x 9’ (2.1 m x 2.7m) of free space for safe operation of the Bowflex Ultimate home gym. Keep your body weight centered on the machine,seat, or base frame platform while exercising. When using the Bowflex Ultimate home gym forstanding leg exercises, always grasp the Lat Bar onyour machine for stability. Keep out of the path of the Power Rods whenexercising and make certain that observers alsostand clear of the Bowflex Ultimate home gymwhen the Power Rods are in use. Never move or adjust the seat while sitting on it.Never stand on the seat. When hooking up Power Rods do not standdirectly looking over the top of the rods. Stand off tothe side while attaching rods. Never attempt to exercise with more resistancethan you are physically able to handle. Keep cables and Power Rods bound with the rodbinding strap when not in use. Set up and use your Bowflex Ultimate home gymon a hard, level surface. Do not wear any loose or dangling clothing orjewelry while using the Bowflex Ultimate homegym. Stand clear of all moving components.Before exercising, make sure the cable pulleysystem is properly secured, properly attached,and in perfect working condition. Before beginning any exercise program consultyour physician or health care professional. Only heor she can determine the exercise program that isappropriate for your particular age and condition.If you experience any light-headedness, dizziness,or shortness of breath while exercising, stop theexercise and consult your physician.All exercises in this manual are based on thecalibrated resistance and capacity levels ofthe Bowflex Ultimate home gym. Exercisesnot in this manual are not recommended bythe manufacturer. Never attempt to exercise while the seat rail isin the folded position. This machine is meant for individual consumer use3

Getting to Know Your Machine4CONGRATULATIONS on your commitment to fitness! Bychoosing Bowflex Ultimate home gym to be your partner,you’ve chosen a machine that can deliver on its promises!The resistance and aerobic training that can be performedon the Bowflex Ultimate home gym is unmatched by anyother single piece of home fitness equipment available. Youhave definitely made the right decision!In this owner’s manual you’ll find detailed information ona wide variety of exercises, workout programs and a veryspecialized program titled, “Fast Fat Loss Now” by Dr.Ellington Darden.Please take your time to read through the entire manualbefore attempting to use your Bowflex Ultimate homegym. It’s important you understand how to properly performeach exercise before you attempt to perform the exercisewith Power Rod Resistance.With all of the fitness choices available today, weunderstand that choosing a piece of equipment can be veryconfusing. Everyone at Nautilus would like to thank you foryour trust and your confidence in our product. The Bowflex Ultimate home gym is as good as we say it is, and you’rejust about to prove it to yourself.Again, thank you for choosing Bowflex .Bowflex Ultimate Home Gym – Parts Reference Guide Lat Bar RestsLat BarCable StoragePower Rods Rod CapsCableRod BoxCable HookVertical MainFramePulley FrameAdjustablePulley SystemPulleyBenchLeg AttachmentSeatHand Grip/Ankle CuffSeat RailFoot RestStanding/ SquatPlatformSpring LockSeat PinBench LegsLeg Extension/LegCurl Attachment

Using Your Machine5Power Rod ResistanceSafety PrecautionsPower Rods are made from a special composite material.Your rods are sheathed with a protective black rubbercoating. Each rod is marked with its weight rating on therod cap.When hooking up the PowerRods , do not stand directlyover the tops of the rods.Stand off to the side whileconnecting and disconnectingthe Power Rods from thecables. Adjusting andUnderstandingthe ResistanceThe Bowflex Ultimate homegym comes with 310 lb. (140kg) of resistance {one pair of5 lb. (2.25 kg) rods, two pairsof 10 lb. (4.5 kg) rods, one pairof 30 lb. (13.5 kg) rods, andtwo pairs of 50 lb. (22.5 kg)rods}. If you upgraded to a 410lb. (185 kg) capacity, you willhave an additional pair of 50lb. (22.5 kg) Power Rods .Hooking the PowerRods to the Cables:You may use one rod or severalrods in combination, to createthe desired resistance level. Tohook multiple rods up to onecable, simply bend the closestrod toward the cable and placethe cable hook through the rodcap. Then, hook up the nextclosest rod.Hooking up the most forward rodprevents rods from crossing overthe top of one another.When You Are Not Using YourBowflex Ultimate Home Gym Disconnect the cables from the Power Rods when you arenot using your Bowflex Ultimate home gym.Use the rod bindingstrap included withyour machine to bindall the rods togethernear the top. Thiskeeps them neatin appearance andmakes your Bowflex Ultimate home gym ascompact as possible.Place your cables andgrips through the strapto keep them out ofthe way.To upgrade to 410 pounds(185 kg) of Power RodResistance pleasecall 1-800-663-6315

Using Your Machine6The Workout BenchYour Bowflex Ultimate home gym has fourdifferent bench positions. To adjust the bench,simply locate the spring lock pin on the side of theseat. Pull out pin to release seat, then slide it to thedesired position. Pull out pin, give it half a turn,and release to place it in a “free sliding” positionfor exercises such as rowing.position there are two possible holesfor the spring lockpin to lock into, one forward and oneback.Incline Position: Start with thebench flat in the furthest positionaway from the Power Rods . Pull outon the spring lock seat pin and liftthe long bench pad up. Slide forwarduntil the pin locks into the farthestforward hole. Restthe bench’s inclinesupport bracketon the base of thePower Rods .Quick Release Bench: The long portion ofyour bench attaches to and releases from the seatportion very easily. To attach it, simply insert thehalf hinge on the endof the bench into thehalf hinge on the seat.For standing exercises,simply remove thebench by lifting up onthe long portion andpulling away from theseat.“Free Sliding”Position: Removethe long bench pad.Pull out on the spring lock seat pin,give it a half turn, and release toplace it in a “free sliding” position forexercises such as rowing.Flat Position 1 & 2: Along the sideof the seat rail there are three holes forthe spring lock seat pin. Pull out on thepin and slide the entire bench forwarduntil the spring lock seat pin locksinto a hole. With the bench in the flatHow to Mount the Bowflex Ultimate Home Gym Incline Bench Sit on the bench and reach back, one arm at a time, grasping hand grips. KEEPING HANDS DOWN AND PALMS UP.Curl your hands up toward the front of your shoulders AND turn your wrists so that your palms now face away from you. Thecables will now be over your elbows.Begin by reaching back for hand grips.Curl up toward your shoulders.Turn your wrists forward.