Bowflex ElitePlus manual Attach the Bench to the Seat Assembly, Route the Rod Cables

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Assembly Guide

Step 22 - Attach the Bench to the Seat Assembly

Locate the following items:

•Item #29 - Bench Pad

•From Step 6 - Seat Assembly

The Bench easily attaches and releases from the Seat. To attach the Bench, insert the half hinge on the end of the Bench into the half hinge on the seat. To remove the Bench, lift up on the long portion and pull away from Seat.

Figure 22

29

Note: At this time, carefully go over your entire Bowflex® Elite™ home gym, tightening all screws, nuts and other hardware securely before exercising on your Bowflex® Elite™ home gym.

Steps 23 through 26 illustrate how to route and connect the Cables to your new Bowflex® Elite™ home gym.

Seat Assembly

Step 23 - Route the Rod Cables

Locate the following items:

•Item #S - (2) Hand Grips

•Item #V - (2) Snap Hooks

•Item #Y - (2) Rod Cables with (2) Snap Hooks (attached)

Un-wrap the Cables from both Pulleys on the Chest bar. Pull one end of the Cable from the Chest Pulley upwards. Attach the Cable to one Rod Cap by hooking the Rod Hook through the hole in the Rod Cap.

Then, fasten one Hand Grip to the Snap Hook on the opposite end of the Cable, as shown in Figure 23.

Repeat for remaining Chest Pulley Rod Cable.

Figure 23 - Rod Cables

Rod

Cap

Rod

Hook

Hand

Grip

Snap

Hook

A-16

Image 18

Contents Bowflex Elite Home Gym Get to Know Your Machine Before You AssembleAccessory List Basic Assembly PrinciplesParts List Hardware ListHardware Guide Tools You Will NeedAttach the Lower Lat Tower to the Base Platform Assembly GuideCompletely tighten hardware installed during Step Attach the Base Legs to the Base PlatformAttach the Squat Platform to the Main Assembly Attach the Chest Bar with Pulleys to the Main Assembly Completely tighten hardware installed during StepAttach the Seat Bracket to the Seat Pad Attach the Seat Rail to the Seat Assembly Attach the Rear Leg to the Rear Leg Cross TubeItem #10 Rear Leg Do not unwrap cables Seat Rail Pull Pin Leg Assembly can move freelyAttach the Rear Leg to the Seat Rail Do not over-tighten hardware from StepAttach the Seat Rail to the Main Assembly Do not over-tighten the hardware from StepAttach the Leg Extension Pivot Tube 10aCompletely tighten hardware installed during Step Assemble the Leg Extension Seat Attach the Leg Extension Seat to the Main Assembly Attach the Lat Cross Bar to the Upper Lat TowerItem #22 Lat Cross Bar Do not unwrap cables Attach the Rod Box with Power Rods to the Rod Box Frame Attach the Upper Lat Tower to the LowerAttach the Faceplate to the Main Assembly From Main AssemblyAttach the Rod Box Frame to the Lat Tower Tighten Lower Bolt on the Seat Bracket Completely tighten hardware installed during Steps 19Attach the Faceplate Back Panels Take care not to overtighten hardware from StepAttach the Bench to the Seat Assembly Route the Rod CablesRoute the Squat Cables Route the Lat CablesRoute the Leg Cables Locate the following itemsPage Page Page Fitness Guide Table of Contents Safety Precautions Bent Lat Bar Lat Bar Pulley Rod Caps Leg Attachment Bench How to Use Your Machine Incline Bench Removing the BenchFlat Bench Leg ExtensionAccessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Bowflex Body Leanness Program Page Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Circumference of Body Parts Body WeightMeasurements Men Measure Chest, abdomen, and thighSuprailium Skinfold MeasurementsAbdomen ThighWomen Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Starting body-fat percentageDetermining Your Body Fat Calculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before AfterGuidelines Week 3&4 WorkoutsGuidelines Week 1&2 Guidelines Week 5&6Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Avoid Too Much StressSuperhydrate Your System Week 3 Eating PlanWeek 1 Week 5Eating Plan US Measurements Eating Plan Metric Measurements Frozen Microwave Dinner Choose one mealShopping List Is it possible to drink too much water? Is bottled water better than tap water?May I have dinner for lunch and lunch for dinner? Larger muscles will make your body firmer and more shapely Eat smaller meals more frequently Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Train on Bowflex at least twice a weekExercise Log BenchPressDefine Your Goals Design Your Own Program Variables are as followsCooling Down Working OutWarming Up BreathingChest Exercises Chest Exercises Chest Exercises Anterior Deltoid Triceps Shoulder Exercises Leg ExtensionFront Deltoids Upper Trapezius Triceps Shoulder Extension elbows stabilized Muscles worked Shoulder Shrug Scapular Elevation Muscles workedScapular Protraction elbows stabilized Scapular DepressionRear Deltoids Middle Deltoids Trapezius Rhomboids Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External RotationScapular Retraction Lying Lat Pulldowns Low Back Extension Seated with hip extension Muscles workedLatissimus Dorsi Teres Major Rear Deltoids Biceps Lying Narrow Lat Pulldowns Lying Lat Fly Shoulder Adduction Muscles workedStraddle the Seat Rail facing the Power Rods Bent Over Row Triceps Pushdown Elbow Extension Single Arm Pushdown Elbow ExtensionLying Triceps Extension Elbow Extension French Press Elbow Extension overhead Muscles workedCross Triceps Extension Lying 45Triceps Extension Elbow ExtensionSeated Triceps Extension Elbow Extension Seated Biceps Curl Flexion in supination Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles workedSeated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Reverse Curl Elbow Flexion in pronation Muscles workedStanding Wrist Extension Rope Pushdown Elbow Extension Muscles workedResisted Reverse Crunch Spinal Flexion Reverse Crunch Spinal Flexion Muscles workedSeated Resisted Abdominal Crunch Spinal Flexion Trunk Rotation Pulleys Success TipsPulley Position Leg Extension Lying Leg ExtensionAnkle Eversion Ankle InversionStanding Hip Extension knee ﬂexed Standing Hip Extension knee stabilizedStanding Hip Abduction Seated Hip AdductionSeated Hip Abduction Standing Leg Kickback Hip and Knee Extension Muscles workedMuscle Chart Warranty Information What Does This Warranty Cover?Bowflex Elite Home Gym Warranty Registration Card Please fold over and tape before mailing Place Stamp Here