Bowflex 2 manual Using Your Machine

Page 8

Using Your Machine

Using the Bowflex

Leg Extension/Leg Curl

Attachment

Using The Bowflex Lat Tower

The Bowflex leg extension/leg curl attachment is a gym- quality attachment that helps you develop strong, muscular legs.

Attaching the leg extension/leg curl attachment is as easy as screwing in two knobs.

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.

The leg extension/leg curl attachment uses two knobs to attach to the Bowflex, at the end of the sliding seat rail.

Build back and shoulder muscles quickly with this integrated lat tower. It is easy to set up and can get you on track in no time at all.

To attach the tower, remove all Power Rod resistance. Be certain the lat bar is secured to the lat bar rests. Remove the lat tower cables from their storage holes, and let them dangle from the lat bar.

Using a snap hook, attach the loop from the lat tower cables to the rod cables. Again, check that lat bar is secured on the lat bar rests. Now you can add Power Rod resistance.

If you choose to use hand grips rather than the lat bar for exercises, remove all Power Rod resistance from the lat tower prior to exchanging the bar for hand grips.

Remove the knobs from the attachment and place the attachment over the end of the seat rail. Line up the holes and screw the knobs in. Make certain the attachment is secure before sitting on it and before adding weight to the cables.

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.

When not in use, lat tower cables store easily in storage hole in the lat tower. Simply push the cables into the hole, so they’re out of sight and out of the way.

When not in use, leg extension/leg curl cables can be stored in clips located directly under the Power Rods, along the path of the sliding seat rail.

Image 8

Contents Bowflex Table of Contents Getting To Know Your Machine Bowflex UltimateUsing Your Machine When You Are Not UsingAdjusting And Understanding Resistance Hooking The Power Rods To The Cables Workout Bench Using the Bowflex Hand Grips Using the Bowflex Adjustable Pulley System Using Your Machine Folding & Moving Your Bowflex Safety About Your Bowflex AttachmentsFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Exercising Properly Warming UpAerobic Rowing Position Performing Your RoutineWorkouts Minute Better Body WorkoutMinute 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 Pulley position Low pulleys only Starting Position Flat Barbell Bench PressPulley position Wide only Starting position Shoulder Exercises Pulley position Wide or narrow Starting Position Pulley position Narrow Starting positionScapular Protraction elbow stabilized Scapular Depression Shoulder Rotator Cuff Internal RotationShoulder Rotator Cuff External Rotation Shoulder Extension Elbows StabilizedBarbell Shoulder Shrug Scapular Elevation Pulley position Narrow or wide Starting positionLying Front Shoulder Raise Military Press Back Exercises Pulley position Lat tower Starting positionLying LAT Pulldowns Pulley position Wide Starting positionAlternate motion Back Exercises Scapular Retraction Barbell Bent Over ROW Pulley position Low pulley Starting positionArm Exercises Lying Triceps Extension Elbow ExtensionPulley position Lat tower Lying 45 Degree Triceps Extension Elbow ExtensionTriceps Pushdown Elbow Extension Rope Pushdowns Elbow Extension SINGLE-ARM Pushdown Elbow ExtensionCross Triceps Extension Triceps KickbackSeated Triceps Extension Elbow Extension Seated Wrist Extension Pulley position Narrow Seated positionStanding Wrist Extension Seated Wrist CurlStanding Wrist Curl Position Barbell Curls Elbow Flexion in supination Abdominal Exercises Seated Resisted Abdominal Crunch Spinal FlexionResisted Reverse Crunch Spinal Flexion Pulley position None Starting positionTrunk Rotation Abdominal Crunch Spinal FlexionLEG Curl Leg ExercisesLEG Extension 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 Standing HIP Abduction Seated HIP AdductionSeated HIP Abduction Ankle InversionAnkle Eversion DeadliftSTIFF-LEG Deadlift Hip extension Now Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Measurements Two inches above navel belly relaxedTwo inches below navel belly relaxed Record each measurement on your Results Summary SheetSkinfold Measurements SuprailiumOptional Picture Taking Starting body-fat percentageDetermining Your Body Fat To Use The NomogramCalculating Lean Body Mass For ExampleYour Results Your Results Summary SheetGuidelines Week 1&2 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanSuperhydrate Your System Eating Plan Week 1Week 3 Week 5Bagel CerealBanana-Orange Chocolate or VanillaTuna Salad Dinner Steak DinnerFrozen Microwave Dinner Late-Night SnackShopping List StaplesIs bottled water better than tap water? May I have dinner for lunch and lunch for dinner?Is it possible to drink too much water? Page Maintenance Routine Adhere to a carbohydrate-rich, moderate-calorie eating planEat smaller meals more frequently Drink at least 1 gallon of cold water each dayExercise Log 120Muscle Chart Bowflex