Bowflex 2 manual Getting To Know Your Machine, Bowflex Ultimate

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Getting To Know Your Machine

CONGRATULATIONS on your commitment to fitness! By choosing Bowflex to be your partner, you’ve chosen a machine that can deliver on its promises!

The resistance and aerobic training that can be performed on the Bowflex is unmatched by any other single piece of home fitness equipment available. You have definitely made the right decision!

In this owner’s manual you’ll find detailed information on a wide variety of exercises, workout programs and a very specialized program titled, “Fast Fat Loss Now” by Dr. Ellington Darden.

Please take your time to read through the entire manual before attempting to use your Bowflex. It’s important you understand HOW to properly perform each exercise before you attempt to perform the exercise with Power Rod® Resistance.

With all of the fitness choices available today, we understand that choosing a piece of equipment can be very confusing. Everyone at Bowflex, Inc. would like to thank you for your trust and your confidence in our product. Bowflex is as good as we say it is, and you’re just about to prove it to yourself.

Again, thank you for choosing Bowflex.

THE BOWFLEX ULTIMATE

Cable Storage

Rod Caps

Cable

Rod Box

Pulley Frame

Adjustable

Pulley System

Pulley

Hand Grip/

Ankle Cuff

Foot Rest

Standing/ Squat

Platform

Spring Lock

Seat Pin

Lat Bar Rests

Lat Bar

Power Rods®

Cable Hook

Vertical Main

Frame

Bench

Leg Attachment

Seat

Seat Rail

Bench Legs

Leg Extension/Leg Curl Attachment

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Contents Bowflex Table of Contents Bowflex Ultimate Getting To Know Your MachineHooking The Power Rods To The Cables Using Your MachineWhen You Are Not Using Adjusting And Understanding ResistanceWorkout Bench Using the Bowflex Hand Grips Using the Bowflex Adjustable Pulley System Using Your Machine Folding & Moving Your Bowflex About Your Bowflex Attachments SafetyFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Performing Your Routine Exercising ProperlyWarming Up Aerobic Rowing PositionMinute Better Body Workout WorkoutsMinute UPPER/LOWER Body Body Building Circuit Training ANAEROBIC/CARDIOVASCULAR True Aerobic Circuit Training Strength Training Chest Exercises Chest Exercises Pulley position Narrow only Starting position Flat Barbell Bench Press Pulley position Wide only Starting positionPulley position Low pulleys only Starting Position Shoulder Exercises Pulley position Narrow Starting position Pulley position Wide or narrow Starting PositionScapular Protraction elbow stabilized Shoulder Rotator Cuff Internal Rotation Scapular DepressionShoulder Extension Elbows Stabilized Shoulder Rotator Cuff External RotationPulley position Narrow or wide Starting position Barbell Shoulder Shrug Scapular ElevationLying Front Shoulder Raise Military Press Pulley position Lat tower Starting position Back ExercisesPulley position Wide Starting position Lying LAT PulldownsAlternate motion Back Exercises Scapular Retraction Pulley position Low pulley Starting position Barbell Bent Over ROWLying Triceps Extension Elbow Extension Arm ExercisesLying 45 Degree Triceps Extension Elbow Extension Triceps Pushdown Elbow ExtensionPulley position Lat tower SINGLE-ARM Pushdown Elbow Extension Rope Pushdowns Elbow ExtensionTriceps Kickback Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Pulley position Narrow Seated position Seated Wrist ExtensionSeated Wrist Curl Standing Wrist ExtensionStanding Wrist Curl Position Barbell Curls Elbow Flexion in supination Seated Resisted Abdominal Crunch Spinal Flexion Abdominal ExercisesPulley position None Starting position Resisted Reverse Crunch Spinal FlexionAbdominal Crunch Spinal Flexion Trunk RotationLeg Exercises LEG ExtensionLEG Curl Pulley position Low pulley Starting position Lying Prone LEG Curl Knee flexion Standing HIP Flexion With knee flexion Seated Straight LEG Calf Raise Kneeling LEG Kickback Hip extension and knee extension Seated HIP Adduction Standing HIP AbductionAnkle Inversion Seated HIP AbductionDeadlift Ankle EversionSTIFF-LEG Deadlift Hip extension Now Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Record each measurement on your Results Summary Sheet MeasurementsTwo inches above navel belly relaxed Two inches below navel belly relaxedSuprailium Skinfold MeasurementsStarting body-fat percentage Optional Picture TakingTo Use The Nomogram Determining Your Body FatFor Example Calculating Lean Body MassYour Results Summary Sheet Your ResultsGuidelines Week 1&2 Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating GuidelinesSuperhydrate Your System Week 5 Eating PlanWeek 1 Week 3Chocolate or Vanilla BagelCereal Banana-OrangeLate-Night Snack Tuna Salad DinnerSteak Dinner Frozen Microwave DinnerStaples Shopping ListMay I have dinner for lunch and lunch for dinner? Is it possible to drink too much water?Is bottled water better than tap water? Page Drink at least 1 gallon of cold water each day Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Eat smaller meals more frequently120 Exercise LogMuscle Chart Bowflex