Using Your Machine, When You Are Not Using | Bowflex 2 guide

		Using Your Machine
Power Rod	®	Resistance	When You Are Not Using

Your Bowflex

Power Rods are made from a special composite material. Your rods are sheathed with a protective black rubber coating. Each rod is marked with its weight rating on the rod cap.

Adjusting And Understanding The

Resistance

The Bowflex Ultimate comes with 310 pounds of resistance (one pair of 5-pound rods, two pairs of 10- pound rods, one pair of 30-pound rods, and two pairs of 50-pound rods). If you upgraded to a 410 pound capacity, you will have an additional pair of 50-pound Power Rods.

Hooking The Power Rods®

To The Cables:

You may use one rod or several rods in combination, to create the desired resistance level. To hook multiple rods up to one cable, simply bend the closest rod toward the cable and place the cable hook through the rod cap. Then, hook up the next closest rod.

Hooking up the most forward rod prevents rods from crossing over the top of one another.

Disconnect the cables from the Power Rods when you are not using your Bowflex.

Use the rod binding strap included with your machine to bind all the rods together near the top. This keeps them neat in appearance and makes your Bowflex as compact as possible. Place your cables and grips through the strap to keep them out of the way.

To upgrade to 410 pounds of Power Rod® Resistance please call 1-800-269-3539

2

Image 4

Bowflex 2 manual Using Your Machine, When You Are Not Using, Your Bowflex, Adjusting And Understanding Resistance

Contents

Bowflex Table of Contents Getting To Know Your Machine Bowflex Ultimate Using 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 Attachments For Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Exercising Properly Warming UpAerobic Rowing Position Performing Your Routine Workouts Minute Better Body Workout Minute 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 Wide only Starting position Flat Barbell Bench PressPulley position Low pulleys only Starting Position Shoulder Exercises Pulley position Wide or narrow Starting Position Pulley position Narrow Starting position Scapular Protraction elbow stabilized Scapular Depression Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External Rotation Shoulder Extension Elbows Stabilized Barbell Shoulder Shrug Scapular Elevation Pulley position Narrow or wide Starting position Lying Front Shoulder Raise Military Press Back Exercises Pulley position Lat tower Starting position Lying LAT Pulldowns Pulley position Wide Starting position Alternate motion Back Exercises Scapular Retraction Barbell Bent Over ROW Pulley position Low pulley Starting position Arm Exercises Lying Triceps Extension Elbow Extension Triceps Pushdown Elbow Extension Lying 45 Degree Triceps Extension Elbow ExtensionPulley position Lat tower Rope Pushdowns Elbow Extension SINGLE-ARM Pushdown Elbow Extension Cross Triceps Extension Triceps Kickback Seated Triceps Extension Elbow Extension Seated Wrist Extension Pulley position Narrow Seated position Standing Wrist Extension Seated Wrist Curl Standing Wrist Curl Position Barbell Curls Elbow Flexion in supination Abdominal Exercises Seated Resisted Abdominal Crunch Spinal Flexion Resisted Reverse Crunch Spinal Flexion Pulley position None Starting position Trunk Rotation Abdominal Crunch Spinal Flexion LEG Extension Leg ExercisesLEG 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 Standing HIP Abduction Seated HIP Adduction Seated HIP Abduction Ankle Inversion Ankle Eversion Deadlift STIFF-LEG Deadlift Hip extension Now Introduction Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Measurements Two inches above navel belly relaxedTwo inches below navel belly relaxed Record each measurement on your Results Summary Sheet Skinfold Measurements Suprailium Optional Picture Taking Starting body-fat percentage Determining Your Body Fat To Use The Nomogram Calculating Lean Body Mass For Example Your Results Your Results Summary Sheet Guidelines Week 1&2 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Superhydrate Your System Eating Plan Week 1Week 3 Week 5 Bagel CerealBanana-Orange Chocolate or Vanilla Tuna Salad Dinner Steak DinnerFrozen Microwave Dinner Late-Night Snack Shopping List Staples Is it possible to drink too much water? May I have dinner for lunch and lunch for dinner?Is bottled water better than tap 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 day Exercise Log 120 Muscle Chart Bowflex