Assembly and Owners Manual
Page 5
... to orient the 2 pulleys upward. Completely tighten hardware installed during Step 1. Base Platform • Item #H - (4) 3/8" X 3" Button Head Screws • Item #N - (8) 3/8" Washers • Item #O - (4) 3/8" Nylock Nuts Set the Base Platform (Item #2) onto the floor as shown in Figure 2. Insert the forward screws through the bolt holes in the mounting channels on the...
... to orient the 2 pulleys upward. Completely tighten hardware installed during Step 1. Base Platform • Item #H - (4) 3/8" X 3" Button Head Screws • Item #N - (8) 3/8" Washers • Item #O - (4) 3/8" Nylock Nuts Set the Base Platform (Item #2) onto the floor as shown in Figure 2. Insert the forward screws through the bolt holes in the mounting channels on the...
Assembly and Owners Manual
Page 8
... Pivot Bushings that the Pull Pin on the Seat Bracket is aligned with the Seat Assembly (from the Rail Pivot Bushings and remove the Bushings. Set aside until the Pull Pin is on the same side as shown in the Seat Rail Pull Pin Step 7 - Insert the screws through the Seat...
... Pivot Bushings that the Pull Pin on the Seat Bracket is aligned with the Seat Assembly (from the Rail Pivot Bushings and remove the Bushings. Set aside until the Pull Pin is on the same side as shown in the Seat Rail Pull Pin Step 7 - Insert the screws through the Seat...
Assembly and Owners Manual
Page 25
...resistance. Pay close attention to exercise while the seat rail is If you experience any worn or loose components prior to use the Bowflex® Elite™ home gym unsupervised. to your machine for in charge of children should be • Allow a workout area of the ...be • controlled and instructed on a hard, level surface. components prior to use . • Set up Power Rods® do not use or allow children to use the Bowflex® Elite™ home gym if they weigh in perfect working condition. Tighten or replace any light-headedness, dizziness...
...resistance. Pay close attention to exercise while the seat rail is If you experience any worn or loose components prior to use the Bowflex® Elite™ home gym unsupervised. to your machine for in charge of children should be • Allow a workout area of the ...be • controlled and instructed on a hard, level surface. components prior to use . • Set up Power Rods® do not use or allow children to use the Bowflex® Elite™ home gym if they weigh in perfect working condition. Tighten or replace any light-headedness, dizziness...
Assembly and Owners Manual
Page 27
... another. Each rod is marked with a protective black rubber coating. You can also place your Bowflex® Elite™ home gym. Use the rod binding strap included with 310 pounds (140 kg) of...closest rod through the same cable hook. Adjusting and Understanding the Resistance The standard Bowflex® Elite™ home gym comes with your machine to create your desired resistance level.... the closest rod first prevents rods from the cables. When You Are Not Using Your Bowflex® Elite™ home gym Disconnect the cables from a special composite material. Stand off to one...
... another. Each rod is marked with a protective black rubber coating. You can also place your Bowflex® Elite™ home gym. Use the rod binding strap included with 310 pounds (140 kg) of...closest rod through the same cable hook. Adjusting and Understanding the Resistance The standard Bowflex® Elite™ home gym comes with your machine to create your desired resistance level.... the closest rod first prevents rods from the cables. When You Are Not Using Your Bowflex® Elite™ home gym Disconnect the cables from a special composite material. Stand off to one...
Assembly and Owners Manual
Page 37
.... Wear the same outfit, a snug solid color is best, and have the person taking the picture stand in the same place, with the same setting behind you. 2) Make sure you stand against an uncluttered, light background. 3) Have the person taking the photograph move away from the underlying muscle.... Do not try to see your height in both sets of skin and fat can be read directly from comparison photographs of your feet 8" (20 cm) apart in your stomach. 5) Interlace your fingers...
.... Wear the same outfit, a snug solid color is best, and have the person taking the picture stand in the same place, with the same setting behind you. 2) Make sure you stand against an uncluttered, light background. 3) Have the person taking the photograph move away from the underlying muscle.... Do not try to see your height in both sets of skin and fat can be read directly from comparison photographs of your feet 8" (20 cm) apart in your stomach. 5) Interlace your fingers...
Assembly and Owners Manual
Page 41
... Leg Curl Leg Extension Leg Press Bench Press Lying Biceps Curl Lying Shoulder Pullover Reverse Fly Rear Deltoid Rows* Seated Triceps Extension Seated Abdominal Crunch Sets 1 1 1 1 1 1 1 1 1 1 Reps 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 * The Upright Row exercise was used this ... Curl Leg Extension Bench Press Lying Biceps Curl Seated Shoulder Press Seated Abdominal Crunch Sets 1 1 1 1 1 1 Reps 8-12 8-12 8-12 8-12 8-12 8-12 GUIDELINES Week 3&4 All exercises should be practiced with one set of 8 to 12 repetitions. Exercise Leg Curl Leg Extension Bench Press Lying Biceps...
... Leg Curl Leg Extension Leg Press Bench Press Lying Biceps Curl Lying Shoulder Pullover Reverse Fly Rear Deltoid Rows* Seated Triceps Extension Seated Abdominal Crunch Sets 1 1 1 1 1 1 1 1 1 1 Reps 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 * The Upright Row exercise was used this ... Curl Leg Extension Bench Press Lying Biceps Curl Seated Shoulder Press Seated Abdominal Crunch Sets 1 1 1 1 1 1 Reps 8-12 8-12 8-12 8-12 8-12 8-12 GUIDELINES Week 3&4 All exercises should be practiced with one set of 8 to 12 repetitions. Exercise Leg Curl Leg Extension Bench Press Lying Biceps...
Assembly and Owners Manual
Page 51
Exercise Log Please feel free to make copies of this chart to continue your exercise log. EXERCISE Bench Press Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance DATE 2 10, 9 120, 130 DATE DATE DATE DATE DATE 27
Exercise Log Please feel free to make copies of this chart to continue your exercise log. EXERCISE Bench Press Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance DATE 2 10, 9 120, 130 DATE DATE DATE DATE DATE 27
Assembly and Owners Manual
Page 52
... of groceries or lift a small child. The fat weight increases and the lean weight decreases. Flexibility is more important factor than the set. When a muscle contracts, its opposite muscle group must move fast. It comes into play in your standing and sitting posture, and .... Balanced Strength and alignment are some fitness components that typically runs three times longer than speed when attempting to fatigue. Each set , three sets to each exercise, working the muscle only to improve power. Training for muscle strength will generally increase muscle size and aerobic ...
... of groceries or lift a small child. The fat weight increases and the lean weight decreases. Flexibility is more important factor than the set. When a muscle contracts, its opposite muscle group must move fast. It comes into play in your standing and sitting posture, and .... Balanced Strength and alignment are some fitness components that typically runs three times longer than speed when attempting to fatigue. Each set , three sets to each exercise, working the muscle only to improve power. Training for muscle strength will generally increase muscle size and aerobic ...
Assembly and Owners Manual
Page 53
... Training Intensity: The amount of resistance used during your repetition. • Training Volume: The number of times you rest between workouts. Instead, set a series of fitness, follow the guidelines below. In order to find out the best formula, you follow these basic principles: • Isolate ... to review this manual as well as follows: • Training Frequency: The number of repetitions and sets performed. • Rest intervals: The time you rest between sets and the time you train per week. The variables are several combinations of repetitions, resistance and exercise ...
... Training Intensity: The amount of resistance used during your repetition. • Training Volume: The number of times you rest between workouts. Instead, set a series of fitness, follow the guidelines below. In order to find out the best formula, you follow these basic principles: • Isolate ... to review this manual as well as follows: • Training Frequency: The number of repetitions and sets performed. • Rest intervals: The time you rest between sets and the time you train per week. The variables are several combinations of repetitions, resistance and exercise ...
Assembly and Owners Manual
Page 79
... from the Power Rods®. • Bend your hips and knees at 90° angles. • If maintaining this position is difficult, adjust to each set. Move as far as shown above-knees and hips at 90° angles, as possible. Lower under control. As you move. • Allow exhalation up...
... from the Power Rods®. • Bend your hips and knees at 90° angles. • If maintaining this position is difficult, adjust to each set. Move as far as shown above-knees and hips at 90° angles, as possible. Lower under control. As you move. • Allow exhalation up...
Assembly and Owners Manual
Page 80
Maintain normal neck posture. • Tighten your abs throughout the entire exercise, relaxing only at the end of each set . • Move slowly to eliminate momentum. • Allow exhalation up and inhalation down without exaggerating breathing. 56 START • Cross one arm over... your head or chin-your shoulders. Maintain normal neck posture. • Tighten your abs throughout the entire exercise, relaxing only at the end of each set . • Move slowly to eliminate momentum. • Allow exhalation up . • Lower back can start out flat or in both hands, drawing them...
Maintain normal neck posture. • Tighten your abs throughout the entire exercise, relaxing only at the end of each set . • Move slowly to eliminate momentum. • Allow exhalation up and inhalation down without exaggerating breathing. 56 START • Cross one arm over... your head or chin-your shoulders. Maintain normal neck posture. • Tighten your abs throughout the entire exercise, relaxing only at the end of each set . • Move slowly to eliminate momentum. • Allow exhalation up . • Lower back can start out flat or in both hands, drawing them...