Bowflex Ultimate Home Gym
Table of Contents
This machine is meant for individual consumer use
Important Safety Precautions
With all of the fitness choices available today, we
Getting to Know Your Machine
Bowflex Ultimate Home Gym Parts Reference Guide
Ellington Darden
Power Rod Resistance
Using Your Machine
Free Sliding
Using Your Machine
How to Mount the Bowflex Ultimate Home Gym Incline Bench
Workout Bench
Specifications subject to change
Using the Bowflex Ultimate Home Gym Hand Grips
Using the Bowflex Ultimate Home Gym Leg Press Belt
Or any exercise where your palm is facing down
Position
Squat Harness Adjustment Buckle Squat Cables Rod Cables
Remove the knobs from
Build back and shoulder muscles quickly with this
Folding & Moving Your Bowflex Ultimate Home Gym
Maintenance & Care of Your Bowflex Ultimate Home Gym
Low Pulley/Squat Station
Adjustable Pulley System
Bowflex Ultimate Home Gym Leg Extension/Leg Curl Attachment
Bowflex Ultimate Home Gym Lat Pulldown
Defining Your Goals
Reaching Your Goals
Defining Your Goals
Designing Your Own Program
Exercising Properly
Frequency 3 Days Per Week M-W-F Time About 20 Minutes
Workouts
Minute Better Body Workout
Advanced General Conditioning
Minute Upper/lower Body
Workouts
Frequency 4 Days Per Week M-T-TH-F Time About 20 Minutes
Frequency 3 Days On, 1 Day Off Time About 45-60 Minutes
Body Building
Frequency 2-3 Times Per Week Time About 20-45 Minutes
Circuit Training Anaerobic/Cardiovascular
Frequency 2-3 Times Per Week Time About 20-60 Minutes
True Aerobic Circuit Training
Frequency 3 Days Per Week M-W-F Time About 45-60 Minutes
Strength Training
Optional motions
Chest Exercises
Starting Position
Motion
Chest Exercises
Pulley position Narrow only Starting position
If at all
Starting position Key points
Flat Barbell Bench Press
Near extension
Pulley position Wide only
Starting position
Shoulder Exercises
Pulley position Narrow
Shoulder Exercises
Pulley position Wide or narrow Starting position
Scapular Protraction elbow stabilized
Pulley position Narrow Starting position
Sit up straight and maintain erect posture
Shoulder Rotator Cuff Internal Rotation
Scapular Depression
Pulley position Wide or narrow
Shoulder Extension Elbows Stabilized
Shoulder Rotator Cuff External Rotation
Control the motion during the entire exercise
Pulley position Narrow or wide
Barbell Shoulder Shrug Scapular Elevation
Slowly return to the starting position, arms by your sides
Lying Front Shoulder Raise Shoulder Flexion elbow stabilized
Rods, directly over the low pulleys, knees bent
Military Press
Back of the upper arms Undue stress on the joint capsule
Pulley position Low pulleys only Key points
Pulley position Lat tower Starting position
Back Exercises
Lying Shoulder Pullover Shoulder Extension elbow stabilized
Wide Pulldowns Shoulder Adduction with elbow flexion
Pulley position Wide
Back Exercises
Lying Lat Pulldowns
Narrow Pulldowns Shoulder Extension with elbow flexion
Alternate motion
Low Back Extension Seated with hip extension
Seated Lat Rows Shoulder Extension with elbow flexion
Reverse Grip Pulldowns Shoulder Extension with elbow flexion
Scapular Retraction
Pulley position Lat tower
Barbell Bent Over Row
Pulley position Low pulley
Lying Triceps Extension Elbow Extension
Arm Exercises
French Press Elbow Extension Overhead
Lying 45 Degree Triceps Extension Elbow Extension
Arm Exercises
Triceps Pushdown Elbow Extension
Single-Arm Pushdown Elbow Extension
Rope Pushdowns Elbow Extension
Triceps Kickback
Cross Triceps Extension
Standing Biceps Curl Elbow Flexion in supination
Seated Triceps Extension Elbow Extension
Keep elbows at your sides Keep wrists straight
Seated Biceps Curl Elbow Flexion in supination
Seated Wrist Extension
Seated position
Seated Wrist Curl
Standing Wrist Extension
Reverse Curl Elbow Flexion in pronation
Standing Wrist Curl
Pulley position Low pulley Starting position
Lying Biceps Curl Elbow Flexion in supination
Reverse Grip Barbell Curls Elbow Flexion in pronation
Position
Barbell Curls Elbow Flexion in supination
Diagonals
Abdominal Exercises
Seated Resisted Abdominal Crunch Spinal Flexion
Seated Resisted Oblique Crunch Spinal Flexion with Rotation
Pulley position None
Abdominal Exercises
Reverse Crunch Spinal Flexion
Resisted Reverse Crunch Spinal Flexion
Keep both elbows slightly straight
Trunk Rotation
Leg Extension
Leg Exercises
Leg Curl
Remove the bench and unlock the rowing seat
Leg Exercises
Squat Knee Extension, Hip Extension, Ankle Plantarflexion
Leg Press Hip Extension and Knee Extension
Standing Hip Extension Knee stabilized in flexion
Lying Prone Leg Curl Knee flexion
Remove the bench, unlock the seat
Standing Hip Flexion With knee flexion
Seated Leg Curl Knee Flexion with Hip Flexion
Starting position Remove the bench
Pulley position Narrow Key points
Lying Leg Extension Knee Flexion with Hip Flexion
Kneeling Leg Kickback Hip extension and knee extension
Standing Leg Kickback Hip extension and knee extension
This area do it to strengthen and build these muscles
Seated Hip Adduction
Standing Hip Abduction
Pulley position Wide Starting position
Ankle Inversion
Seated Hip Abduction
Keep your spine straight and your hips level
Deadlift
Ankle Eversion
Stiff-Leg Deadlift Hip extension
Page
Bowflex Body Leanness Program
Personal Guarantee From Dr. Ellington Darden
Bowflex Body Leanness Program
Introduction65
Women Measure
Body Weight
Measurements
Circumference of Body Parts
Skinfold Measurements
Measurements67
Abdomen
Suprailium Chest Triceps Abdomen Thigh Total
Using Calipers When Measuring Skinfolds
Optional Picture Taking
Women Men
Age in Years Female Male
To Use The Nomogram
Percent Body-Fat
For Example
Body Weight
Body Fat Weight Lean-Body Weight
Calculating Lean Body Mass
Measurements Before After
Your Results Summary Sheet
Guidelines Week 5&6
Workouts
Guidelines Week 1&2
Guidelines Week 3&4
Keep Menus Simple and Food Substitutions to a Minimum
Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan
Avoid Too Much Stress
Superhydrate Your System
Week 3
Week 1
Week 5
Eating Plan US Measurements
Frozen Microwave Dinner Choose one meal
Eating Plan Metric Measurements
Shopping List
Is bottled water better than tap water?
May I have dinner for lunch and lunch for dinner?
Yes
Is it possible to drink too much water?
Your partner should be similar to you in age and condition
Larger muscles will make your body firmer and more shapely
Train on Bowflex at least twice a week
Maintenance Routine
Adhere to a carbohydrate-rich, moderate-calorie eating plan
Eat smaller meals more frequently
Reps Resistance
Sets
Sets Reps Resistance
Muscle Chart
Rev AA
Page
Page
Assembly Instructions
Bowflex Ultimate Parts Reference Guide
Cable Leg Extension Adjustable Seat Pulley System
If so equipped
Before You Assemble
Basic Assembly Principles
Before You Start
Tools You Will Need
Bowflex Ultimate Parts List
Bowflex Ultimate Hardware List
Assembling Your Bowflex Ultimate
At this time
Squat Platform & Frame
Components for this step Are in Box 3 and Box
Components for this Step are in Box
Rear LEG
Foot Rest
Seat Installation
Seat Rail Installation
Incline Bench Rest Installation
Rail END CAP INSTALLATION
Item #44
Figure L
Components for this step are in Box 3 & Box
Bench Rest Bracket Installation
Three 3 1/4 Washers Installed on the bench
Bench Item #25
Lat Assembly
Bowflex Ultimate Lat Assembly Parts Reference Guide
Please go to on To finish assembly
Assembling Your Bowflex Ultimate Lat Assembly
LAT Tower Assembly
LAT Tower Installation
Leg Assembly
Bowflex Ultimate Leg Assembly Parts Reference Guide
Components for this step are Leg Extension Box
Assembling Your Bowflex Ultimate Leg Assembly
LEG Assembly Extension Tube
LEG Extension Foot Tube
Locate the following parts Extension Box
LEG Extension Seat Installation
Installing the LEG Extension Components for
This step are in Leg
Assembling Your Bowflex T-BAR
Installing the LEG Extension Attachment
Call to Order
Week Satisfaction Guarantee
Mrs . Ms . Miss Customer ID from Invoice
Bowflex Ultimate Warranty Registration Card
Please fold over and tape before mailing
Warranty Information
Rev AA