Bowflex 51370 manual Please fold over and tape before mailing

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What Is Covered

Nautilus® warrants to the original purchaser of the Bowflex® Ultimate™ home gym that the Bowflex® Ultimate™ home gym is free from defects in materials or workmanship, with the exceptions stated below. This warranty is not transferable or applicable to any person other than the original purchaser and is only applicable for products sold and used in the United States or Canada or Mexico. Tampering with the unit will void the warranty.

Bowflex® Ultimate™ Home Gym

•10 years on machine

•No-Time-Limit Warranty on Power Rods®

Warranties Do Not Cover

• A Bowflex® Ultimate™ home gym purchased for

commercial or institutional use.

•Damage due to use by persons who weigh more than 300 pounds (136 kg).

•Damage due to abuse, accident, failure to follow instructions or warnings in the Owner’s Manual, misuse, mishandling, accident or Acts of God (such as floods or power surges).

•Damage due to normal wear and tear.

What We Will Do

During your Warranty Coverage Period, Nautilus® will repair any Bowflex® Ultimate™ home gym that proves to be defective in materials or workmanship. In the event repair is not possible, Nautilus® will either replace your Bowflex® Ultimate™ home gym or refund your purchase price, less shipping and handling.

Service Support

Call to speak to a Nautilus® Representative at

1-800-605-3369 or write to Bowflex® Ultimate™ home gym at 1400 NE 136th Ave., Vancouver, WA 98684. You may need to return the defective part, at your expense, to the address given to you by a Nautilus® Representative. Always include an explanation of the problem. Adequate protective packaging of the defective parts or unit and cost of shipping are your responsibility.

The repaired part or unit will be returned to you at the company’s expense.

How State Law Applies

This warranty gives you specific legal rights, and you may also have other rights which vary from state to state.

Please fold over and tape before mailing

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Place

Stamp

Here

1400 N.E. 136th Ave. Vancouver, WA 98684

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Contents Bowflex Ultimate Home Gym Table of Contents Important Safety Precautions This machine is meant for individual consumer useGetting to Know Your Machine Bowflex Ultimate Home Gym Parts Reference GuideEllington Darden With all of the fitness choices available today, weUsing Your Machine Power Rod ResistanceUsing Your Machine How to Mount the Bowflex Ultimate Home Gym Incline BenchWorkout Bench Free SlidingUsing the Bowflex Ultimate Home Gym Hand Grips Using the Bowflex Ultimate Home Gym Leg Press BeltOr any exercise where your palm is facing down Specifications subject to changeSquat Harness Adjustment Buckle Squat Cables Rod Cables PositionBuild back and shoulder muscles quickly with this Remove the knobs fromMaintenance & Care of Your Bowflex Ultimate Home Gym Folding & Moving Your Bowflex Ultimate Home GymAdjustable Pulley System Bowflex Ultimate Home Gym Leg Extension/Leg Curl AttachmentBowflex Ultimate Home Gym Lat Pulldown Low Pulley/Squat StationDefining Your Goals Defining Your Goals Reaching Your GoalsDesigning Your Own Program Exercising Properly Workouts Minute Better Body WorkoutAdvanced General Conditioning Frequency 3 Days Per Week M-W-F Time About 20 MinutesWorkouts Minute Upper/lower BodyFrequency 4 Days Per Week M-T-TH-F Time About 20 Minutes Body Building Frequency 3 Days On, 1 Day Off Time About 45-60 MinutesCircuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per Week Time About 20-45 MinutesTrue Aerobic Circuit Training Frequency 2-3 Times Per Week Time About 20-60 MinutesStrength Training Frequency 3 Days Per Week M-W-F Time About 45-60 MinutesChest Exercises Starting PositionMotion Optional motionsChest Exercises If at all Pulley position Narrow only Starting positionFlat Barbell Bench Press Near extensionPulley position Wide only Starting position Key pointsShoulder Exercises Starting positionShoulder Exercises Pulley position NarrowScapular Protraction elbow stabilized Pulley position Narrow Starting positionSit up straight and maintain erect posture Pulley position Wide or narrow Starting positionScapular Depression Shoulder Rotator Cuff Internal RotationPulley position Wide or narrow Shoulder Rotator Cuff External Rotation Shoulder Extension Elbows StabilizedControl the motion during the entire exercise Barbell Shoulder Shrug Scapular Elevation Pulley position Narrow or wideLying Front Shoulder Raise Shoulder Flexion elbow stabilized Slowly return to the starting position, arms by your sidesMilitary Press Back of the upper arms Undue stress on the joint capsulePulley position Low pulleys only Key points Rods, directly over the low pulleys, knees bentBack Exercises Lying Shoulder Pullover Shoulder Extension elbow stabilizedWide Pulldowns Shoulder Adduction with elbow flexion Pulley position Lat tower Starting positionBack Exercises Lying Lat PulldownsNarrow Pulldowns Shoulder Extension with elbow flexion Pulley position WideLow Back Extension Seated with hip extension Alternate motionSeated Lat Rows Shoulder Extension with elbow flexion Scapular Retraction Reverse Grip Pulldowns Shoulder Extension with elbow flexionBarbell Bent Over Row Pulley position Lat towerPulley position Low pulley Arm Exercises Lying Triceps Extension Elbow ExtensionFrench Press Elbow Extension Overhead Arm Exercises 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 Standing Biceps Curl Elbow Flexion in supinationKeep elbows at your sides Keep wrists straight Seated Wrist Extension Seated Biceps Curl Elbow Flexion in supinationSeated position Standing Wrist Extension Seated Wrist CurlStanding Wrist Curl Reverse Curl Elbow Flexion in pronationLying Biceps Curl Elbow Flexion in supination Reverse Grip Barbell Curls Elbow Flexion in pronationPosition Pulley position Low pulley Starting positionBarbell Curls Elbow Flexion in supination Abdominal Exercises Seated Resisted Abdominal Crunch Spinal FlexionSeated Resisted Oblique Crunch Spinal Flexion with Rotation DiagonalsAbdominal Exercises Reverse Crunch Spinal FlexionResisted Reverse Crunch Spinal Flexion Pulley position NoneTrunk Rotation Keep both elbows slightly straightLeg Exercises Leg ExtensionLeg Curl Leg Exercises Squat Knee Extension, Hip Extension, Ankle PlantarflexionLeg Press Hip Extension and Knee Extension Remove the bench and unlock the rowing seatLying Prone Leg Curl Knee flexion Standing Hip Extension Knee stabilized in flexionStanding Hip Flexion With knee flexion Seated Leg Curl Knee Flexion with Hip FlexionStarting position Remove the bench Remove the bench, unlock the seatLying Leg Extension Knee Flexion with Hip Flexion Pulley position Narrow Key pointsStanding Leg Kickback Hip extension and knee extension Kneeling Leg Kickback Hip extension and knee extensionThis area do it to strengthen and build these muscles Standing Hip Abduction Seated Hip AdductionPulley position Wide Starting position Seated Hip Abduction Ankle InversionKeep your spine straight and your hips level Ankle Eversion DeadliftStiff-Leg Deadlift Hip extension Page Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Introduction65 Bowflex Body Leanness ProgramBody Weight MeasurementsCircumference of Body Parts Women MeasureMeasurements67 Skinfold MeasurementsAbdomen Using Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Suprailium Chest Triceps Abdomen Thigh TotalTo Use The Nomogram Age in Years Female MalePercent Body-Fat Body Weight Body Fat Weight Lean-Body WeightCalculating Lean Body Mass For ExampleYour Results Summary Sheet Measurements Before AfterWorkouts Guidelines Week 1&2Guidelines Week 3&4 Guidelines Week 5&6Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a MinimumAvoid Too Much Stress Superhydrate Your System Week 1 Week 3Week 5 Eating Plan US Measurements Eating Plan Metric Measurements Frozen Microwave Dinner Choose one mealShopping List May I have dinner for lunch and lunch for dinner? YesIs it possible to drink too much water? Is bottled water better than tap water?Larger muscles will make your body firmer and more shapely Your partner should be similar to you in age and conditionMaintenance Routine Adhere to a carbohydrate-rich, moderate-calorie eating planEat smaller meals more frequently Train on Bowflex at least twice a weekSets Reps ResistanceSets Reps Resistance Muscle Chart Rev AA Page Page Assembly Instructions Cable Leg Extension Adjustable Seat Pulley System Bowflex Ultimate Parts Reference GuideIf so equipped Basic Assembly Principles Before You StartTools You Will Need Before You AssembleBowflex Ultimate Parts List Bowflex Ultimate Hardware List Assembling Your Bowflex Ultimate Squat Platform & Frame At this timeComponents for this step Are in Box 3 and Box Rear LEG Components for this Step are in BoxFoot Rest Seat Rail Installation Seat InstallationRail END CAP INSTALLATION Incline Bench Rest InstallationItem #44 Figure L Bench Rest Bracket Installation Three 3 1/4 Washers Installed on the benchBench Item #25 Components for this step are in Box 3 & BoxBowflex Ultimate Lat Assembly Parts Reference Guide Lat AssemblyAssembling Your Bowflex Ultimate Lat Assembly LAT Tower AssemblyLAT Tower Installation Please go to on To finish assemblyBowflex Ultimate Leg Assembly Parts Reference Guide Leg AssemblyAssembling Your Bowflex Ultimate Leg Assembly LEG Assembly Extension TubeLEG Extension Foot Tube Components for this step are Leg Extension BoxLEG Extension Seat Installation Installing the LEG Extension Components forThis step are in Leg Locate the following parts Extension BoxInstalling the LEG Extension Attachment Assembling Your Bowflex T-BAR Call to Order Week Satisfaction Guarantee Bowflex Ultimate Warranty Registration Card Mrs . Ms . Miss Customer ID from InvoicePlease fold over and tape before mailing Warranty Information Rev AA