Bowflex ElitePlus manual How to Use Your Machine

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How to Use Your Machine

Power Rod® Resistance

Power Rods® are made from a special composite material. Your rods are sheathed with a protective black rubber coating. Each rod is marked with its weight rating on the “Rod Cap”.

Adjusting and

Understanding the

Resistance

The standard Bowflex® Elite™ home gym comes with 310 pounds (140 kg) of resistance [one pair of 5 lb. (2.25 kg) rods, two pair of 10 lb. (4.5 kg) rods, one pair of 30 lb. (13.5 kg) rods, and two pair of 50 lb. (22.5 kg) rods].

Hooking The Power

Rods® To The Cables

You may use one rod or severalrodsincombination, to create your desired resistance level.

To hook multiple rods up to one cable, bend the closest rod toward the cable and place the cable hook through that rod cap. You can then hook up the next closest rod through the same cable hook.

Hooking up the closest rod first prevents rods from crossing over the top of one another.

Safety

When hooking the Power Rods® to the cable hooks, do not stand directly over the tops of the rods. Stand off to one side when connecting and disconnecting the Power Rods® from

the cables.

When You Are Not Using Your Bowflex® Elite™ home gym

Disconnect the cables from the Power Rods® when your are not using your Bowflex® Elite™ home gym. Use the rod

binding strap included with your machine to bind all the rods together at the top. You can also place your cables and grips through the strap to keep them out of the way.

To order an additional set

of 50 lb. (22.5 kg)

Power Rods® please call

1-800-663-6315

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Contents Bowflex Elite Home Gym Before You Assemble Get to Know Your MachineHardware List Basic Assembly PrinciplesParts List Accessory ListTools You Will Need Hardware GuideAttach the Base Legs to the Base Platform Assembly GuideCompletely tighten hardware installed during Step Attach the Lower Lat Tower 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 Do not over-tighten hardware from Step Leg Assembly can move freelyAttach the Rear Leg to the Seat Rail Seat Rail Pull PinDo not over-tighten the hardware from Step Attach the Seat Rail to the Main Assembly10a Attach the Leg Extension Pivot TubeCompletely 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 Upper Lat Tower to the Lower Attach the Rod Box with Power Rods to the Rod Box FrameAttach the Faceplate to the Main Assembly From Main AssemblyAttach the Rod Box Frame to the Lat Tower Take care not to overtighten hardware from Step Completely tighten hardware installed during Steps 19Attach the Faceplate Back Panels Tighten Lower Bolt on the Seat BracketRoute the Rod Cables Attach the Bench to the Seat AssemblyLocate the following items Route the Lat CablesRoute the Leg Cables Route the Squat CablesPage 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 Leg Extension Removing the BenchFlat Bench Incline BenchAccessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Bowflex Body Leanness Program Page Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Men Measure Chest, abdomen, and thigh Body WeightMeasurements Circumference of Body PartsThigh Skinfold MeasurementsAbdomen SuprailiumStarting body-fat percentage Using Calipers When Measuring SkinfoldsOptional Picture Taking Women MenDetermining Your Body Fat Calculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Measurements Before After Your Results Summary SheetGuidelines Week 5&6 WorkoutsGuidelines Week 1&2 Guidelines Week 3&4Avoid Too Much Stress Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a MinimumSuperhydrate Your System Week 5 Eating PlanWeek 1 Week 3Eating Plan US Measurements Frozen Microwave Dinner Choose one meal Eating Plan Metric MeasurementsShopping 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 Train on Bowflex at least twice a week Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Eat smaller meals more frequentlyBenchPress Exercise LogDefine Your Goals Variables are as follows Design Your Own ProgramBreathing Working OutWarming Up Cooling DownChest Exercises Chest Exercises Chest Exercises Anterior Deltoid Triceps Leg Extension Shoulder ExercisesFront Deltoids Upper Trapezius Triceps Shoulder Shrug Scapular Elevation Muscles worked Shoulder Extension elbows stabilized Muscles workedScapular Depression Scapular Protraction elbows stabilizedRear Deltoids Middle Deltoids Trapezius Rhomboids Shoulder Rotator Cuff External Rotation Shoulder Rotator Cuff Internal RotationScapular Retraction Low Back Extension Seated with hip extension Muscles worked Lying Lat PulldownsLatissimus Dorsi Teres Major Rear Deltoids Biceps Lying Lat Fly Shoulder Adduction Muscles worked Lying Narrow Lat PulldownsStraddle the Seat Rail facing the Power Rods Bent Over Row Single Arm Pushdown Elbow Extension Triceps Pushdown Elbow ExtensionFrench Press Elbow Extension overhead Muscles worked Lying Triceps Extension Elbow ExtensionLying 45Triceps Extension Elbow Extension Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Lying Biceps Curl Elbow Flexion in supination Muscles worked Seated Biceps Curl Flexion in supination Muscles workedStanding Wrist Curl Seated Wrist ExtensionReverse Curl Elbow Flexion in pronation Muscles worked Seated Wrist Curl Wrist FlexionRope Pushdown Elbow Extension Muscles worked Standing Wrist ExtensionReverse Crunch Spinal Flexion Muscles worked Resisted Reverse Crunch Spinal FlexionSeated Resisted Abdominal Crunch Spinal Flexion Trunk Rotation Pulleys Success TipsPulley Position Lying Leg Extension Leg ExtensionAnkle Inversion Ankle EversionStanding Hip Extension knee stabilized Standing Hip Extension knee ﬂexedSeated Hip Adduction Standing Hip AbductionStanding Leg Kickback Hip and Knee Extension Muscles worked Seated Hip AbductionMuscle Chart What Does This Warranty Cover? Warranty InformationBowflex Elite Home Gym Warranty Registration Card Place Stamp Here Please fold over and tape before mailing