Bowflex 51370 Before You Start, Basic Assembly Principles, Tools You Will Need, Finished Photos

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Before You Start

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Basic Assembly Principles

Here are a few basic assembly tips that can make your assembly of the Bowflex® Ultimate™ quick and easy. By using these principles, you can simplify the process and save yourself some extra time and effort.

1.When you are using a ratchet to tighten a locknut on a bolt, use a close-ended combination wrench to grip the locknut. This will ensure that the locknut is fastened securely.

2.When you are having trouble placing a bolt between two separate pieces, you can get the bolt holes to line up by gently lifting one of the pieces. You can also lift gently and look between the pieces for additional help guiding the bolt through the holes.

3.You can make the assembly process go faster by gathering the pieces you need for each step prior to starting the step.

4.As a general rule, and for all bolts and locknuts on your Bowflex® Ultimate™, turning toward the right will tighten, turning toward the left will loosen. An easy way to remember this is by remembering the expression, “Lefty loosey, righty tighty.”

Tools You Will Need

You will need the following tools to complete the assembly of your Bowflex® Ultimate™. If you don’t have these tools, you can find them at any hardware or department store for a reasonable price.

Table of Contents

•7/16” combination wrench

•9/16” combination wrench

•An adjustable wrench

•A socket wrench set

•Phillips screw driver

•Flat blade screw driver

•Rubber mallet

•Utility Knife / Scissors

Before You Assemble

Select where you are going to locate your Bowflex® Ultimate™ home gym carefully. The best place for the machine is on a hard, level surface. Assemble your Bowflex® Ultimate™ home gym in the location where you intend to use it, as it does not go throught doors easily once fully assembled. Allow a workout are of at least 7' x 9' (2.1 m x 2.7 m) of free space for safe operation of the Bowflex® Ultimate™ home gym.

Finished Photos

We’ve included a photograph at the end of each step representing the end result of that step in the assembly of your Bowflex® Ultimate™. If you

have any doubt after finishing a step, refer to these photos to see the accuracy of your assembly process.

This is an example of what the photos at the finish of each step look like.

Before You Start. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 Parts and Hardware List. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Assembling your Bowflex® Ultimate™. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Assembling your Bowflex® Ultimate™ Lat Attachment . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Assembling your Bowflex® Ultimate™ Leg Attachment. . . . . . . . . . . . . . . . . . . . . . . . . . 16 Assembling your Bowflex® Ultimate™ T-Bar. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Adding extra Power Rods®. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 Bowflex® Ultimate™ Warranty Information . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Bowflex® Ultimate™ 6-Week Satisfaction Guarantee . . . . . . . . . . . . . . . . . . . . . . . . . . 24

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Contents Bowflex Ultimate Home Gym Table of Contents This machine is meant for individual consumer use Important Safety PrecautionsBowflex Ultimate Home Gym Parts Reference Guide Getting to Know Your MachineEllington Darden With all of the fitness choices available today, wePower Rod Resistance Using Your MachineHow to Mount the Bowflex Ultimate Home Gym Incline Bench Using Your MachineWorkout Bench Free SlidingUsing the Bowflex­ Ultimate Home Gym Leg Press Belt Using the Bowflex Ultimate Home Gym Hand GripsOr any exercise where your palm is facing down Specifications subject to changePosition Squat Harness Adjustment Buckle Squat Cables Rod CablesRemove the knobs from Build back and shoulder muscles quickly with thisFolding & Moving Your Bowflex Ultimate Home Gym Maintenance & Care of Your Bowflex Ultimate Home GymBowflex Ultimate Home Gym Leg Extension/Leg Curl Attachment Adjustable Pulley SystemBowflex Ultimate Home Gym Lat Pulldown Low Pulley/Squat StationDefining Your Goals Designing Your Own Program Defining Your GoalsReaching Your Goals Exercising Properly Minute Better Body Workout WorkoutsAdvanced General Conditioning Frequency 3 Days Per Week M-W-F Time About 20 MinutesFrequency 4 Days Per Week M-T-TH-F Time About 20 Minutes WorkoutsMinute Upper/lower Body Frequency 3 Days On, 1 Day Off Time About 45-60 Minutes Body BuildingFrequency 2-3 Times Per Week Time About 20-45 Minutes Circuit Training Anaerobic/CardiovascularFrequency 2-3 Times Per Week Time About 20-60 Minutes True Aerobic Circuit TrainingFrequency 3 Days Per Week M-W-F Time About 45-60 Minutes Strength TrainingStarting Position Chest ExercisesMotion Optional motionsChest Exercises Pulley position Narrow only Starting position If at allNear extension Flat Barbell Bench PressPulley position Wide only Starting position Key pointsStarting position Shoulder ExercisesPulley position Narrow Shoulder ExercisesPulley position Narrow Starting position Scapular Protraction elbow stabilizedSit up straight and maintain erect posture Pulley position Wide or narrow Starting positionPulley position Wide or narrow Scapular DepressionShoulder Rotator Cuff Internal Rotation Control the motion during the entire exercise Shoulder Rotator Cuff External RotationShoulder Extension Elbows Stabilized Pulley position Narrow or wide Barbell Shoulder Shrug Scapular ElevationSlowly return to the starting position, arms by your sides Lying Front Shoulder Raise Shoulder Flexion elbow stabilizedBack of the upper arms Undue stress on the joint capsule Military PressPulley position Low pulleys only Key points Rods, directly over the low pulleys, knees bentLying Shoulder Pullover Shoulder Extension elbow stabilized Back ExercisesWide Pulldowns Shoulder Adduction with elbow flexion Pulley position Lat tower Starting positionLying Lat Pulldowns Back ExercisesNarrow Pulldowns Shoulder Extension with elbow flexion Pulley position WideAlternate motion Low Back Extension Seated with hip extensionSeated Lat Rows Shoulder Extension with elbow flexion Reverse Grip Pulldowns Shoulder Extension with elbow flexion Scapular RetractionPulley position Low pulley Barbell Bent Over RowPulley position Lat tower French Press Elbow Extension Overhead Arm ExercisesLying Triceps Extension Elbow Extension Triceps Pushdown Elbow Extension Arm ExercisesLying 45 Degree Triceps Extension Elbow Extension Single-Arm Pushdown Elbow Extension Rope Pushdowns Elbow ExtensionTriceps Kickback Cross Triceps ExtensionKeep elbows at your sides Keep wrists straight Seated Triceps Extension Elbow ExtensionStanding Biceps Curl Elbow Flexion in supination Seated position Seated Wrist ExtensionSeated Biceps Curl Elbow Flexion in supination Seated Wrist Curl Standing Wrist ExtensionReverse Curl Elbow Flexion in pronation Standing Wrist CurlReverse Grip Barbell Curls Elbow Flexion in pronation Lying Biceps Curl Elbow Flexion in supinationPosition Pulley position Low pulley Starting positionBarbell Curls Elbow Flexion in supination Seated Resisted Abdominal Crunch Spinal Flexion Abdominal ExercisesSeated Resisted Oblique Crunch Spinal Flexion with Rotation DiagonalsReverse Crunch Spinal Flexion Abdominal ExercisesResisted Reverse Crunch Spinal Flexion Pulley position NoneKeep both elbows slightly straight Trunk RotationLeg Curl Leg ExercisesLeg Extension Squat Knee Extension, Hip Extension, Ankle Plantarflexion Leg ExercisesLeg Press Hip Extension and Knee Extension Remove the bench and unlock the rowing seatStanding Hip Extension Knee stabilized in flexion Lying Prone Leg Curl Knee flexionSeated Leg Curl Knee Flexion with Hip Flexion Standing Hip Flexion With knee flexionStarting position Remove the bench Remove the bench, unlock the seatPulley position Narrow Key points Lying Leg Extension Knee Flexion with Hip FlexionThis area do it to strengthen and build these muscles Standing Leg Kickback Hip extension and knee extensionKneeling Leg Kickback Hip extension and knee extension Pulley position Wide Starting position Standing Hip AbductionSeated Hip Adduction Keep your spine straight and your hips level Seated Hip AbductionAnkle Inversion Deadlift Ankle EversionStiff-Leg Deadlift Hip extension Page Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Bowflex Body Leanness Program Introduction65Measurements Body WeightCircumference of Body Parts Women MeasureAbdomen Measurements67Skinfold Measurements Optional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Suprailium Chest Triceps Abdomen Thigh TotalPercent Body-Fat To Use The NomogramAge in Years Female Male Body Fat Weight Lean-Body Weight Body WeightCalculating Lean Body Mass For ExampleMeasurements Before After Your Results Summary SheetGuidelines Week 1&2 WorkoutsGuidelines Week 3&4 Guidelines Week 5&6Avoid Too Much Stress Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum Superhydrate Your System Week 5 Week 1Week 3 Eating Plan US Measurements Frozen Microwave Dinner Choose one meal Eating Plan Metric MeasurementsShopping List Yes May I have dinner for lunch and lunch for dinner?Is it possible to drink too much water? Is bottled water better than tap water?Your partner should be similar to you in age and condition Larger muscles will make your body firmer and more shapelyAdhere to a carbohydrate-rich, moderate-calorie eating plan Maintenance RoutineEat smaller meals more frequently Train on Bowflex at least twice a weekSets Reps Resistance SetsReps Resistance Muscle Chart Rev AA Page Page Assembly Instructions If so equipped Cable Leg Extension Adjustable Seat Pulley SystemBowflex Ultimate Parts Reference Guide Before You Start Basic Assembly PrinciplesTools You Will Need Before You AssembleBowflex Ultimate Parts List Bowflex Ultimate Hardware List Assembling Your Bowflex Ultimate Components for this step Are in Box 3 and Box Squat Platform & FrameAt this time Foot Rest Rear LEGComponents for this Step are in Box Seat Installation Seat Rail InstallationItem #44 Rail END CAP INSTALLATIONIncline Bench Rest Installation Figure L Three 3 1/4 Washers Installed on the bench Bench Rest Bracket InstallationBench Item #25 Components for this step are in Box 3 & BoxLat Assembly Bowflex Ultimate Lat Assembly Parts Reference GuideLAT Tower Assembly Assembling Your Bowflex Ultimate Lat AssemblyLAT Tower Installation Please go to on To finish assemblyLeg Assembly Bowflex Ultimate Leg Assembly Parts Reference GuideLEG Assembly Extension Tube Assembling Your Bowflex Ultimate Leg AssemblyLEG Extension Foot Tube Components for this step are Leg Extension BoxInstalling the LEG Extension Components for LEG Extension Seat InstallationThis step are in Leg Locate the following parts Extension BoxAssembling Your Bowflex T-BAR Installing the LEG Extension AttachmentCall to Order Week Satisfaction Guarantee Mrs . Ms . Miss Customer ID from Invoice Bowflex Ultimate Warranty Registration CardPlease fold over and tape before mailing Warranty Information Rev AA
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