Bowflex 51370 manual Assembling Your Bowflex Ultimate

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Components for this step are in Box 4
Figure B

A-4

Assembling Your Bowflex® Ultimate™

Step 1: LOWER MAIN FRAME ASSEMBLY

2

Locate the following for this step:

• Lower lat tower (Item #1)

• Left main frame (Item #2)

•Right main frame (Item #3)

•Two (2) 3/8”X3” bolts (Item #51)

• Four (4) 3/8” washers (Item #54)

1

• Two (2) 3/8” nylon lock nuts (Item #57)

3

Place the left main frame (Item #2) into the saddle bracket of the lower lat tower (Item #1) as shown in Figure A.

Insert a 3/8”X3” bolt (Item #51) with a

51 54

washer on it through the appropriate holes, place a 3/8” washer (Item #54) and then a 3/8” nylon lock nut (Item #57) on the bolt, hand tighten at this time.

57

54

Figure A

Unit appears like this following this assembly step

Place the mating right hand side of the main frame (Item #3) next to the left side of the frame in the lower lat tower saddle bracket

(Item #1) and repeat step above.Components for this step are in Box 2 & Box 4

Note: Hand tighten all bolts at this stage.

Step 2: ADJUSTABLE PULLEY SYSTEM

Locate the following for this step:

•Adjustable Pulley System (Item #6)

•Two (2) Adjustable Pulley System bolt spacers

(Item #7, twist tied to Adjustable Pulley System)

•Two (2) 3/8”X2-1/2” bolts (Item #49)

•Two (2) 3/8”X3/4” bolts (Item #46)

•Four (4) 3/8” washers (Item #54)

•Two (2) Adjustable Pulley System lock knobs (Item #8)

8

7

54

1

6

Remove twist ties from bolt spacers and slide Adjustable

Pulley System (Item #6) into main frame uprights as 49 shown in Figure B.

Note: The side with two large holes faces away from the machine.

 

 

Insert both 3/8”X2-1/2” bolts (Item #49) with 3/8” washers

 

 

 

 

 

 

(Item #54) into chest slide spacers and hand tighten into the back

54

 

of lower lat tower (Item #1) (NOTE: DO NOT OVERTIGHTEN)

46

 

 

Note: Inserting the top bolt first will help you align the parts.

Hand tighten the 3/8”X3/4” bolts (Item #46) with 3/8” washers (Item #54) into the uprights of the main frame (Items #2&3).

Make sure all the holes are properly aligned and screw the two spring-loaded locking knob assemblies (Item #8) into the back side of the Adjustable Pulley System as shown in figure B. Tighten the locking knobs to the Adjustable Pulley System with an adjustable wrench.

Note: Do not unwrap the two pulley assemblies that are attached to the Adjustable Pulley System at this time.

• Securely tighten all bolts that have been placed on the unit up to this stage.

Unit appears like this following this assembly step

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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 Designing Your Own Program Defining Your GoalsReaching Your Goals Exercising Properly Workouts Minute Better Body WorkoutAdvanced 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 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 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 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 flexionPulley 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 Rope Pushdowns Elbow Extension Single-Arm Pushdown Elbow ExtensionCross Triceps Extension Triceps KickbackKeep 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 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 Curl Leg ExercisesLeg Extension 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 pointsThis 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 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 MeasureAbdomen Measurements67Skinfold Measurements Using Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Suprailium Chest Triceps Abdomen Thigh TotalPercent Body-Fat To Use The NomogramAge in Years Female Male 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&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 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 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 Basic Assembly Principles Before You Start Tools 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 Rail Installation Seat InstallationItem #44 Rail END CAP INSTALLATIONIncline Bench Rest Installation 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-BARCall 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
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