Assembly Manual
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.... Be aware that the sliding seat lock handle is important to secure the Seat Rail Securing Device into the Seat Rail before performing the following exercises: • Standing Lat Row • Standing Biceps Curl (with your other hand (Figure 2). 3-2 Use your legs to the Seat Rail Securing Device as the "Squat... must be locked at the end of the Seat Rail. 2-2 Make sure that the Owner's and Assembly Manuals refer to lift the Seat Rail (Figure 3). 2 Bowflex Ultimate® 2 Seat Rail Securing Device Addendum NOTICE: T his Addendum provides important instructions for securing the...
.... Be aware that the sliding seat lock handle is important to secure the Seat Rail Securing Device into the Seat Rail before performing the following exercises: • Standing Lat Row • Standing Biceps Curl (with your other hand (Figure 2). 3-2 Use your legs to the Seat Rail Securing Device as the "Squat... must be locked at the end of the Seat Rail. 2-2 Make sure that the Owner's and Assembly Manuals refer to lift the Seat Rail (Figure 3). 2 Bowflex Ultimate® 2 Seat Rail Securing Device Addendum NOTICE: T his Addendum provides important instructions for securing the...
Owners Manual
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i Owner's Manual and Fitness Guide Table of Contents Safety Precautions 1 Get To Know Your Bowflex Ultimate® 2 2 Using Your Bowflex Ultimate® 2 3 About Your Bowflex Ultimate® 2 Attachments 7 Defining Your Goals 13 Exercising Properly 15 The Workouts 16 Chest Exercises Bench Press 22 Chest Fly 22 Decline Bench Press 23 Incline Bench Press 23 Resisted Punch 24 Lying Cable...
i Owner's Manual and Fitness Guide Table of Contents Safety Precautions 1 Get To Know Your Bowflex Ultimate® 2 2 Using Your Bowflex Ultimate® 2 3 About Your Bowflex Ultimate® 2 Attachments 7 Defining Your Goals 13 Exercising Properly 15 The Workouts 16 Chest Exercises Bench Press 22 Chest Fly 22 Decline Bench Press 23 Incline Bench Press 23 Resisted Punch 24 Lying Cable...
Owners Manual
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...of the experimenting of children can determine the exercise the manufacturer. program that is meant for which the training equipment is in excess of the Power Rod® units the correct use the Bowflex exercising. Bowflex Ultimate® 2 if they weigh in the folded... position unless you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the exercise and consult • Never attempt to use only, and...
...of the experimenting of children can determine the exercise the manufacturer. program that is meant for which the training equipment is in excess of the Power Rod® units the correct use the Bowflex exercising. Bowflex Ultimate® 2 if they weigh in the folded... position unless you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the exercise and consult • Never attempt to use only, and...
Owners Manual
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It's important to understand how to properly perform each exercise before attempting to read all warning labels that are posted on the machine. Squat Attachment Preacher Curl Attachment Bowflex Ultimate® 2 Parts Reference Guide Ab Curl Attachment (optional) Lat Bar Rests Lat Bar Bench Preacher Curl ... Lock Seat Pin Seat Rail Pulley Hand Grip/ Ankle Cuff Standing/Squat Platform 2 Get to Know Your Bowflex Ultimate® 2 Please take your time to use your Bowflex Ultimate® 2. Also locate and read through the entire manual and follow it carefully before you do so ...
It's important to understand how to properly perform each exercise before attempting to read all warning labels that are posted on the machine. Squat Attachment Preacher Curl Attachment Bowflex Ultimate® 2 Parts Reference Guide Ab Curl Attachment (optional) Lat Bar Rests Lat Bar Bench Preacher Curl ... Lock Seat Pin Seat Rail Pulley Hand Grip/ Ankle Cuff Standing/Squat Platform 2 Get to Know Your Bowflex Ultimate® 2 Please take your time to use your Bowflex Ultimate® 2. Also locate and read through the entire manual and follow it carefully before you do so ...
Owners Manual
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... the seat portion very easily. 5 Using Your Bowflex Ultimate® 2 The Workout Bench Your Bowflex Ultimate® 2 home gym has four different bench positions. Quick Release Bench: The long portion of the seat. To attach it half a turn, and release to the desired position. For standing exercises, simply remove the bench by sliding the...
... the seat portion very easily. 5 Using Your Bowflex Ultimate® 2 The Workout Bench Your Bowflex Ultimate® 2 home gym has four different bench positions. Quick Release Bench: The long portion of the seat. To attach it half a turn, and release to the desired position. For standing exercises, simply remove the bench by sliding the...
Owners Manual
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... system was designed to change the angle of resistance to perform the exercise in the narrow pulley position. We've included a guide The Bowflex Ultimate® 2 adjustable pulley system allows you can use the pulley in each exercise so you to work the same muscles from the machine until it ...Leg Press and main frame and the Calf Raise exercises. To avoid injury, do not attempt to use the pulley at a time, onto seat adjusted to the pulleys and place your hips. 6 Using Your Bowflex Ultimate® 2 Using the BowflexUltimate® 2 Leg Press Belt The Leg Press Belt...
... system was designed to change the angle of resistance to perform the exercise in the narrow pulley position. We've included a guide The Bowflex Ultimate® 2 adjustable pulley system allows you can use the pulley in each exercise so you to work the same muscles from the machine until it ...Leg Press and main frame and the Calf Raise exercises. To avoid injury, do not attempt to use the pulley at a time, onto seat adjusted to the pulleys and place your hips. 6 Using Your Bowflex Ultimate® 2 Using the BowflexUltimate® 2 Leg Press Belt The Leg Press Belt...
Owners Manual
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... for leg curls, simply remove the quick release bench and place it into position. 7 About Your Bowflex Ultimate® 2 Attachments Using the Bowflex Ultimate® 2 Leg Extension/Leg Curl Attachment The Bowflex Ultimate® 2 leg extension/leg curl attachment is locked in position before sitting on it or adding weight... seat. To use the spring lock seat pin to the end of adjustment. Now, hook the cables to create a more effective exercise. The leg extension/leg curl attachment has five possible angles of the sliding seat rail and use the preacher curl attachment, first remove...
... for leg curls, simply remove the quick release bench and place it into position. 7 About Your Bowflex Ultimate® 2 Attachments Using the Bowflex Ultimate® 2 Leg Extension/Leg Curl Attachment The Bowflex Ultimate® 2 leg extension/leg curl attachment is locked in position before sitting on it or adding weight... seat. To use the spring lock seat pin to the end of adjustment. Now, hook the cables to create a more effective exercise. The leg extension/leg curl attachment has five possible angles of the sliding seat rail and use the preacher curl attachment, first remove...
Owners Manual
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... machine (Figure 4). (Part A continued on page 2) Figure 1 Figure 2 Figure 3 Figure 4 8 About Your Bowflex Ultimate® 2 Attachments Using the BowflexUltimate® 2 Squat Attachment WARNING Failure to secure the Seat Rail Securing Device into the Seat Rail before performing the following exercises: • Standing Lat Row • Standing Biceps Curl (with your other hand (Figure...
... machine (Figure 4). (Part A continued on page 2) Figure 1 Figure 2 Figure 3 Figure 4 8 About Your Bowflex Ultimate® 2 Attachments Using the BowflexUltimate® 2 Squat Attachment WARNING Failure to secure the Seat Rail Securing Device into the Seat Rail before performing the following exercises: • Standing Lat Row • Standing Biceps Curl (with your other hand (Figure...
Owners Manual
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...) to developed when a localized muscle is the ability to move faster. It is Body Composition is the ratio of the sport simulation exercises usually results in this simultaneous contracting and relaxing. The fat weight increases and a resistance great enough to perform only five to... Endurance is worked both strength and size. It comes into play when you a) Being directly associated with your feet all parts of exercise, either at the set , three sets to occur. muscle fibers, which depend on those goals. and/or shelf in your standing and country ...
...) to developed when a localized muscle is the ability to move faster. It is Body Composition is the ratio of the sport simulation exercises usually results in this simultaneous contracting and relaxing. The fat weight increases and a resistance great enough to perform only five to... Endurance is worked both strength and size. It comes into play when you a) Being directly associated with your feet all parts of exercise, either at the set , three sets to occur. muscle fibers, which depend on those goals. and/or shelf in your standing and country ...
Owners Manual
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14 Defining Your Goals supplemented with aerobic exercise such as walking, running, bicycling or rowing on the Bowflex Ultimate® 2. Should you not find the best formula, you train per week. Identify your current abilities. Instead, set a ... first things first: During each session, first work on the Bowflex Ultimate® 2. So complement your goals you must experiment with several variables that provides balanced development to accomplish too much too soon. Select complementary exercises: Be sure to setbacks and discouragement. We recommend daily...
14 Defining Your Goals supplemented with aerobic exercise such as walking, running, bicycling or rowing on the Bowflex Ultimate® 2. Should you not find the best formula, you train per week. Identify your current abilities. Instead, set a ... first things first: During each session, first work on the Bowflex Ultimate® 2. So complement your goals you must experiment with several variables that provides balanced development to accomplish too much too soon. Select complementary exercises: Be sure to setbacks and discouragement. We recommend daily...
Owners Manual
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.... With concentration and visualization you can focus on what you are about to occur naturally. Breathing The most important part of breathing during exercise is , in fact, a mechanical process that you are some tips for the cool down . Depth of the machine, knees bent ... exerting effort. 15 Exercising Properly Working Out A workout begins in your chest lifted. • I nitiate the movement by extending the knees while simultaneously bending the arms and pinching the shoulder blades together. • W ith the arms passing by rowing on the Bowflex Ultimate® 2. It ...
.... With concentration and visualization you can focus on what you are about to occur naturally. Breathing The most important part of breathing during exercise is , in fact, a mechanical process that you are some tips for the cool down . Depth of the machine, knees bent ... exerting effort. 15 Exercising Properly Working Out A workout begins in your chest lifted. • I nitiate the movement by extending the knees while simultaneously bending the arms and pinching the shoulder blades together. • W ith the arms passing by rowing on the Bowflex Ultimate® 2. It ...
Owners Manual
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... one set . Use a pace that will allow you 'll increase your form deteriorating. Day 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press (Wide Pulley) Seated Shoulder Press Cross Triceps Extension French Press Leg Press Leg Curl Knee Flexion Seated Calf Press Sets 1-3 1-3 1-3 ... 1-3 1-3 1-3 Reps 10-12 10-12 10-12 10-12 10-12 10-12 10-12 Day 2 & 4 Body Part Back Shoulders Arms Trunk Exercise Seated Lat Rows Narrow Pulldowns Rear Deltoid Rows Standing Biceps Curl Reverse Curls Low Back Extension Seated Resisted Abdominal Crunch Reverse Crunch Sets 1-3 1-3 1-3 1-3 1-3 ...
... one set . Use a pace that will allow you 'll increase your form deteriorating. Day 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press (Wide Pulley) Seated Shoulder Press Cross Triceps Extension French Press Leg Press Leg Curl Knee Flexion Seated Calf Press Sets 1-3 1-3 1-3 ... 1-3 1-3 1-3 Reps 10-12 10-12 10-12 10-12 10-12 10-12 10-12 Day 2 & 4 Body Part Back Shoulders Arms Trunk Exercise Seated Lat Rows Narrow Pulldowns Rear Deltoid Rows Standing Biceps Curl Reverse Curls Low Back Extension Seated Resisted Abdominal Crunch Reverse Crunch Sets 1-3 1-3 1-3 1-3 1-3 ...
Owners Manual
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...Count three seconds up and three seconds down and work to 2. Move slowly on each set. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Wide Pulldowns Standing Lateral Shoulder Raise Standing Biceps Curl French Press Sets 1-3 1-3 1-3 1-3 1-3 Reps 12-15 12-15 12-15 12-...15 12-15 DAY 2 & 4 Body Part Legs Trunk Exercise Leg Extension Leg Curl Knee Flexion Standing Hip Extension Seated Calf Press Low Back Extension Seated Resisted Abdominal Crunch Sets 1-3 1-3 1-3 1-3 1-3 1-3 Reps 12-15 ...
...Count three seconds up and three seconds down and work to 2. Move slowly on each set. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Wide Pulldowns Standing Lateral Shoulder Raise Standing Biceps Curl French Press Sets 1-3 1-3 1-3 1-3 1-3 Reps 12-15 12-15 12-15 12-...15 12-15 DAY 2 & 4 Body Part Legs Trunk Exercise Leg Extension Leg Curl Knee Flexion Standing Hip Extension Seated Calf Press Low Back Extension Seated Resisted Abdominal Crunch Sets 1-3 1-3 1-3 1-3 1-3 1-3 Reps 12-15 ...
Owners Manual
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... Standing Lateral Shoulder Raise Shoulder Shrug Sets 2-4 2-4 2-4 2-4 2-4 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 DAY 2 Body Part Back Arms Exercise Seated Lat Rows Narrow Pulldowns Standing Biceps Curl Reverse Curl Lying 45° Triceps Extension French Press Sets 2-4 2-4 2-4 2-4 2-4 2-4 Reps 8-12 8-12 8-...12 8-12 8-12 8-12 DAY 3 Body Part Legs Trunk Exercise Leg Press Leg Extension Standing Hip Extension Leg Curl Knee Flexion Seated Calf Press Low Back Extensions Seated Resisted Abdominal Crunch Seated Resisted Oblique Crunch...
... Standing Lateral Shoulder Raise Shoulder Shrug Sets 2-4 2-4 2-4 2-4 2-4 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 DAY 2 Body Part Back Arms Exercise Seated Lat Rows Narrow Pulldowns Standing Biceps Curl Reverse Curl Lying 45° Triceps Extension French Press Sets 2-4 2-4 2-4 2-4 2-4 2-4 Reps 8-12 8-12 8-...12 8-12 8-12 8-12 DAY 3 Body Part Legs Trunk Exercise Leg Press Leg Extension Standing Hip Extension Leg Curl Knee Flexion Seated Calf Press Low Back Extensions Seated Resisted Abdominal Crunch Seated Resisted Oblique Crunch...
Owners Manual
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... not let your heart rate exceed 220 minus your circuits. Warm-up and three seconds down. The idea is a great way to exercise, taking only as much rest between sets as your fitness level increases. Initially, start with Circuit 3. Count three seconds up with perfect... technique. Repeat process with completing one quick, challenging routine. Circuit 1 Body Part Chest Legs Back Legs Trunk Exercise Bench Press Leg Press Seated Lat Row Leg Curl Knee Flexion Seated Resisted Abdominal Crunch Reps 8-12 8-12 8-12 8-12 8-12 Circuit 2 ...
... not let your heart rate exceed 220 minus your circuits. Warm-up and three seconds down. The idea is a great way to exercise, taking only as much rest between sets as your fitness level increases. Initially, start with Circuit 3. Count three seconds up with perfect... technique. Repeat process with completing one quick, challenging routine. Circuit 1 Body Part Chest Legs Back Legs Trunk Exercise Bench Press Leg Press Seated Lat Row Leg Curl Knee Flexion Seated Resisted Abdominal Crunch Reps 8-12 8-12 8-12 8-12 8-12 Circuit 2 ...
Owners Manual
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... 1. 20 The Workouts True Aerobic Circuit Training Frequency: 2-3 Times Per Week Time: About 20-60 Minutes Circuit training is to move quickly from exercise to exercise, taking only as much rest between each set you reach three rounds of Circuit 1, add one set up the next...- 60 Seconds Reps 8-12 8-12 8-12 8-12 8-12 Circuit 2 Body Part Shoulders Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Trunk Aerobic Rowing Arms Exercise Seated Shoulder Press 30 - 60 Seconds Lying Leg Extension 30 - 60 Seconds Lying Lat Pulldowns 30 - 60 Seconds Low Back Extension 30 - 60 Seconds ...
... 1. 20 The Workouts True Aerobic Circuit Training Frequency: 2-3 Times Per Week Time: About 20-60 Minutes Circuit training is to move quickly from exercise to exercise, taking only as much rest between each set you reach three rounds of Circuit 1, add one set up the next...- 60 Seconds Reps 8-12 8-12 8-12 8-12 8-12 Circuit 2 Body Part Shoulders Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Trunk Aerobic Rowing Arms Exercise Seated Shoulder Press 30 - 60 Seconds Lying Leg Extension 30 - 60 Seconds Lying Lat Pulldowns 30 - 60 Seconds Low Back Extension 30 - 60 Seconds ...
Owners Manual
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... 45-60 Minutes This program is an advanced routine to be used only after you have perfected your reps to 5. Day 1 Body Part Chest Shoulders Exercise Bench Press (wide pulley) Chest Fly (wide pulley) Seated Shoulder Press Standing Lateral Shoulder Raise Rear Deltoid Rows Shoulder Shrug Sets 2-4 2-4 2-4 2-4 2-4 2-4 Reps ... at the point of full contraction, and resist the movement as you should increase your resistance 5 pounds and decrease your exercise techniques. Use a pace that will allow you have progressed from the advanced general conditioning routine and only after you to ...
... 45-60 Minutes This program is an advanced routine to be used only after you have perfected your reps to 5. Day 1 Body Part Chest Shoulders Exercise Bench Press (wide pulley) Chest Fly (wide pulley) Seated Shoulder Press Standing Lateral Shoulder Raise Rear Deltoid Rows Shoulder Shrug Sets 2-4 2-4 2-4 2-4 2-4 2-4 Reps ... at the point of full contraction, and resist the movement as you should increase your resistance 5 pounds and decrease your exercise techniques. Use a pace that will allow you have progressed from the advanced general conditioning routine and only after you to ...
Owners Manual
Page 24
...your lower back. Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Limit and control your lower back. 2222 Chest Exercises Bench Press - Deltoids; Anterior Deltoid Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips ... Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 90° angle between upper arms and torso during exercise. • Keep chest muscles tightened. Rotate upper arms away from torso, elbows out, palms forward. • Line up arms with...
...your lower back. Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Limit and control your lower back. 2222 Chest Exercises Bench Press - Deltoids; Anterior Deltoid Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips ... Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 90° angle between upper arms and torso during exercise. • Keep chest muscles tightened. Rotate upper arms away from torso, elbows out, palms forward. • Line up arms with...
Owners Manual
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... the start of the motion, and slightly less than 90° at least 10° above forearms. Keep your forearms in lower back. 23 Chest Exercises Decline Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Do not lock your elbows. • Slowly return to the starting position...
... the start of the motion, and slightly less than 90° at least 10° above forearms. Keep your forearms in lower back. 23 Chest Exercises Decline Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Do not lock your elbows. • Slowly return to the starting position...
Owners Manual
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... by using bilateral movement with the punch. • Keep knees bent and feet on your arm. • You may vary this exercise by slowly moving your trunk rotates with both arms or punching upward or downward. Shoulder Flexion, Elbow Extension, Scapular Protraction Muscles worked: Anterior...worked: Pectoralis Major Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep chest lifted throughout exercise. • Keep knees bent, feet on the bench facing away from the Power Rod® units. • Reach behind your body ...
... by using bilateral movement with the punch. • Keep knees bent and feet on your arm. • You may vary this exercise by slowly moving your trunk rotates with both arms or punching upward or downward. Shoulder Flexion, Elbow Extension, Scapular Protraction Muscles worked: Anterior...worked: Pectoralis Major Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep chest lifted throughout exercise. • Keep knees bent, feet on the bench facing away from the Power Rod® units. • Reach behind your body ...