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Special Edition Includes:
Dr. Ellington Darden’s
Six Week Fast Fat Loss –
Body Leanness Program
® ™
The Bowflex Ultimate
Home Gym
Owner's Manual
Written By: Tom Purvis RPT, RTS
Registered Physical Therapist
and founder of the
Resistance Training
Specialist Program
51370 Rev AA (2004)
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Table of Contents Important Safety Precautions.................................................................3 Barbell Bent Over Row ...........................................................................38 Getting To Know Your Machine ..............................................................4 ® ™ About Your Bowflex Ultimate Home Gym Arm Exercises Attachments ................................................................................................9 French Press ..............
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Important Safety Precautions • Always read and follow the Warning and Safety only, and is not meant for use by institutions. ™ labels attached to your Bowflex® Ultimate ™ • Maximum user weight for the Bowflex® Ultimate home gym. Do not remove these labels. If you home gym is 300 pounds (136 kg). For your safety, need replacement labels, please call a Nautilus® do not use or allow others to use the Bowflex® Representative at (800) 605-3369. ™ Ultimate home gym if they weigh in excess of 3
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Getting to Know Your Machine CONGRATULATIONS on your commitment to fitness! By Please take your time to read through the entire manual ® ™ ® ™ choosing Bowflex Ultimate home gym to be your partner, before attempting to use your Bowflex Ultimate home you’ve chosen a machine that can deliver on its promises! gym. It’s important you understand how to properly perform each exercise before you attempt to perform the exercise ® The resistance and aerobic training that can be performed with Powe
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Using Your Machine ® Power Rod Resistance Safety Precautions ® Power Rods are made from a special composite material. When hooking up the Power ® Your rods are sheathed with a protective black rubber Rods , do not stand directly coating. Each rod is marked with its weight rating on the over the tops of the rods. rod cap. Stand off to the side while connecting and disconnecting ® Adjusting and the Power Rods from the Understanding cables. the Resistance ® ™ The Bowflex Ultimate home gy
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6 Using Your Machine The Workout Bench ® ™ Your Bowflex Ultimate home gym has four position there are two possible holes different bench positions. To adjust the bench, for the spring lock simply locate the spring lock pin on the side of the pin to lock into, one forward and one seat. Pull out pin to release seat, then slide it to the back. desired position. Pull out pin, give it half a turn, Incline Position: Start with the and release to place it in a “free sliding” position bench
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Using Your Machine ® Regular Grip: Grasp the handle or any exercise where your palm is Using the Bowflex and cuff together to form a grip facing down. ™ Ultimate Home Gym without inserting your hand through Ankle Cuff Grip: The cuff Hand Grips the cuff portion. Most of the exercises opening can be made larger to you perform utilize this grip. ® ™ The Bowflex Ultimate accommodate the ankle. Simply insert home gym hand grips Hand Cuff Grip: Slip your hand your hand in the cuff and slid
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8 Using Your Machine ® ™ Make certain the Using the Bowflex Ultimate adjustable pulley Home Gym Adjustable Pulley system is locked and secure ® System before adding any Power Rod resistance to the pulley. ® ™ Using the Bowflex Ultimate home gym adjustable pulley system is as easy as Exercises in the wide pulling a pin and expanding the pulley position may require a out. lighter weight than those in Pulley knobs are spring-loaded and are the narrow position. The squat cable feeds t
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Using Your Machine ® ® ™ ™ Using the Bowflex Ultimate Using The Bowflex Ultimate Home Gym Leg Extension/Leg Curl Home Gym Lat Tower Attachment Build back and shoulder muscles quickly with this integrated lat tower. It is easy to set up and can get you on ® ™ The Bowflex Ultimate track in no time at all. home gym leg extension/ leg curl attachment is a ® To attach the tower, remove all Power Rod resistance. Be gym-quality attachment certain the lat bar is secured to the lat bar rests. R
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10 Using Your Machine ® Folding & Moving Your Bowflex 1 2 ™ Ultimate Home Gym ® ™ Folding and moving your Bowflex Ultimate home gym is easy. ® ™ Follow the simple steps below to fold your Bowflex Ultimate home gym. Once it’s folded, simply tilt the machine back on its transport wheels and roll it to any location ® ™ 1. Remove the leg attachment from the Bowflex Ultimate home gym, if attached. 2. L ock the seat and bench into place using the spring lock seat pin. 3 4 3. Hook cables
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® ™ 11 About Your Bowflex Ultimate Home Gym Attachments ® ™ The Bowflex Ultimate Home Gym The Adjustable Pulley System Leg Extension/Leg Curl Attachment This attachment is specifically designed to enhance the bench press and shoulder press exercises by changing the This attachment is designed to add more effectiveness to all angle of resistance. The attachment is mounted on the rear exercise routines where “leg work” is required. of the machine and serves to widen the angle of resistance t
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12 Defining Your Goals Your body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. Here are some fitness components that will help you define your goals and choose your fitness program. Muscle Strength is the maximum force you can exert Body Composition is the ratio of fat weight (fat) to against resistance at one time. Your muscle strength lean weight (muscles, bones and tissue). As you age, the comes into play when you pick up a heavy
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1 Defining Your Goals Training variables: When designing your own program Reaching Your Goals there are several variables that, when mixed properly, To reach your goals you must follow a consistent, well will equal the right fitness formula for you. In order to designed program that provides balanced development find the best formula, you must experiment with several to all parts of the body and includes both aerobic and combinations of variables. The variables are as follows: strength exer
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1 Exercising Properly Key Points: Working Out • D o not lose spinal alignment — keep your chest lifted. A workout begins in your mind’s eye. With concentration and visualization you can approach your workout with a • I f you bend forward during the return toward the Power positive, constructive attitude. A good pre-workout mental ® Rods , bend at the hips, not the waist. routine is to sit and relax, so you can focus on what you are about to do and think about achieving your end goal. B
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1 The Workouts 20 Minute Better Body Workout Frequency: 3 Days Per Week (M-W-F) Time: About 20 Minutes Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform easily for 5 -10 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance you can perform for no less than 10 reps and no more than 15 reps without your form deteriorating. As you become
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16 The Workouts 20 Minute Upper/lower Body Frequency: 4 Days Per Week (M-T-TH-F) Time: About 20 Minutes This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate. Re
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1 The Workouts Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set a
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18 The Workouts Circuit Training – Anaerobic/Cardiovascular Frequency: 2-3 Times Per Week Time: About 20-45 Minutes Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging r outine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completi
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1 The Workouts True Aerobic Circuit Training Frequency: 2-3 Times Per Week Time: About 20-60 Minutes Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to the aerobic rowing exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes t
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20 The Workouts Strength Training Frequency: 3 Days Per Week (M-W-F) Time: About 45-60 Minutes This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 pounds and decrease your reps to 5. Rest 60
