Fitness Guide | Bowflex ElitePlus specs

Special Edition Includes:

Dr. Ellington Darden’s

Six Week Fast Fat Loss –

Body Leanness Program

The Bowflex® Elite™

Home Gym

Owner’s Manual

and Fitness Guide

Written By: Tom Purvis RPT, RTS

Registered Physical Therapist

and founder of the

Resistance Training

Specialist Program

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Bowflex ElitePlus manual Fitness Guide

Contents

Bowflex Elite Home Gym Before You Assemble Get to Know Your Machine Hardware List Basic Assembly PrinciplesParts List Accessory List Tools You Will Need Hardware Guide Attach the Base Legs to the Base Platform Assembly GuideCompletely tighten hardware installed during Step Attach the Lower Lat Tower to the Base Platform Attach the Squat Platform to the Main Assembly Attach the Seat Bracket to the Seat Pad Attach the Chest Bar with Pulleys to the Main AssemblyCompletely tighten hardware installed during Step Item #10 Rear Leg Do not unwrap cables Attach the Seat Rail to the Seat AssemblyAttach the Rear Leg to the Rear Leg Cross Tube Do not over-tighten hardware from Step Leg Assembly can move freelyAttach the Rear Leg to the Seat Rail Seat Rail Pull Pin Do not over-tighten the hardware from Step Attach the Seat Rail to the Main Assembly 10a Attach the Leg Extension Pivot Tube Completely tighten hardware installed during Step Assemble the Leg Extension Seat Item #22 Lat Cross Bar Do not unwrap cables Attach the Leg Extension Seat to the Main AssemblyAttach the Lat Cross Bar to the Upper Lat Tower Attach the Upper Lat Tower to the Lower Attach the Rod Box with Power Rods to the Rod Box Frame Attach the Rod Box Frame to the Lat Tower Attach the Faceplate to the Main AssemblyFrom Main Assembly Take care not to overtighten hardware from Step Completely tighten hardware installed during Steps 19Attach the Faceplate Back Panels Tighten Lower Bolt on the Seat Bracket Route the Rod Cables Attach the Bench to the Seat Assembly Locate the following items Route the Lat CablesRoute the Leg Cables Route the Squat CablesPage Page Page Fitness Guide Table of Contents Safety Precautions Bent Lat Bar Lat Bar Pulley Rod Caps Leg Attachment Bench How to Use Your Machine Leg Extension Removing the BenchFlat Bench Incline Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Bowflex Body Leanness Program Page Bowflex Body Leanness Program Introduction Personal Guarantee From Dr. Ellington Darden Men Measure Chest, abdomen, and thigh Body WeightMeasurements Circumference of Body Parts Thigh Skinfold MeasurementsAbdomen Suprailium Starting body-fat percentage Using Calipers When Measuring SkinfoldsOptional Picture Taking Women Men Determining Your Body Fat Enter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Measurements Before After Your Results Summary Sheet Guidelines Week 5&6 WorkoutsGuidelines Week 1&2 Guidelines Week 3&4 Avoid Too Much Stress Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a Minimum Superhydrate Your System Week 5 Eating PlanWeek 1 Week 3 Eating Plan US Measurements Frozen Microwave Dinner Choose one meal Eating Plan Metric Measurements Shopping List 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? Larger muscles will make your body firmer and more shapely Train on Bowflex at least twice a week Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Eat smaller meals more frequently BenchPress Exercise Log Define Your Goals Variables are as follows Design Your Own Program Breathing Working OutWarming Up Cooling Down Chest Exercises Chest Exercises Chest Exercises Anterior Deltoid Triceps Leg Extension Shoulder Exercises Front Deltoids Upper Trapezius Triceps Shoulder Shrug Scapular Elevation Muscles worked Shoulder Extension elbows stabilized Muscles worked Scapular Depression Scapular Protraction elbows stabilized Rear Deltoids Middle Deltoids Trapezius Rhomboids Shoulder Rotator Cuff External Rotation Shoulder Rotator Cuff Internal Rotation Scapular Retraction Low Back Extension Seated with hip extension Muscles worked Lying Lat Pulldowns Latissimus Dorsi Teres Major Rear Deltoids Biceps Lying Lat Fly Shoulder Adduction Muscles worked Lying Narrow Lat Pulldowns Straddle the Seat Rail facing the Power Rods Bent Over Row Single Arm Pushdown Elbow Extension Triceps Pushdown Elbow Extension French Press Elbow Extension overhead Muscles worked Lying Triceps Extension Elbow Extension Lying 45Triceps Extension Elbow Extension Cross Triceps Extension Seated Triceps Extension Elbow Extension Lying Biceps Curl Elbow Flexion in supination Muscles worked Seated Biceps Curl Flexion in supination Muscles worked Standing Wrist Curl Seated Wrist Extension Reverse Curl Elbow Flexion in pronation Muscles worked Seated Wrist Curl Wrist Flexion Rope Pushdown Elbow Extension Muscles worked Standing Wrist Extension Reverse Crunch Spinal Flexion Muscles worked Resisted Reverse Crunch Spinal Flexion Seated Resisted Abdominal Crunch Spinal Flexion Pulley Position Trunk RotationPulleys Success Tips Lying Leg Extension Leg Extension Ankle Inversion Ankle Eversion Standing Hip Extension knee stabilized Standing Hip Extension knee ﬂexed Seated Hip Adduction Standing Hip Abduction Standing Leg Kickback Hip and Knee Extension Muscles worked Seated Hip Abduction Muscle Chart What Does This Warranty Cover? Warranty Information Bowflex Elite Home Gym Warranty Registration Card Place Stamp Here Please fold over and tape before mailing