Assembly Manual
Page 2
... Table of the fitness choices available today, finding the best workout equipment for selecting the Bowflex Ultimate® 2 home gym. The Bowflex Ultimate® 2 home gym is unmatched by any other single piece of your body will get with the Bowflex Ultimate® 2 home gym! With the Bowflex Ultimate® 2 home gym, you have everything you 're just about...
... Table of the fitness choices available today, finding the best workout equipment for selecting the Bowflex Ultimate® 2 home gym. The Bowflex Ultimate® 2 home gym is unmatched by any other single piece of your body will get with the Bowflex Ultimate® 2 home gym! With the Bowflex Ultimate® 2 home gym, you have everything you 're just about...
Assembly Manual
Page 6
... You Assemble Select where you intend to use a combination wrench to grip the locknut and ensure that it . The best place for your Bowflex ULTIMATE® 2 is fully assembled. For best results, assemble your home gym in the location where you are a few basic tips that will... Basic Assembly Principles Here are going to help guide the bolt through the holes. 4. As a general rule, and for safe operation of the Bowflex Ultimate® 2 home gym. Allow a workout area of at least 8'4"L x 6'6"W (2.6m L x 2m W) of free space for all Cables wrapped and bagged until your home gym is ...
... You Assemble Select where you intend to use a combination wrench to grip the locknut and ensure that it . The best place for your Bowflex ULTIMATE® 2 is fully assembled. For best results, assemble your home gym in the location where you are a few basic tips that will... Basic Assembly Principles Here are going to help guide the bolt through the holes. 4. As a general rule, and for safe operation of the Bowflex Ultimate® 2 home gym. Allow a workout area of at least 8'4"L x 6'6"W (2.6m L x 2m W) of free space for all Cables wrapped and bagged until your home gym is ...
Owners Manual
Page 2
...'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 57 Standing Hip Flexion 57 Wide Squat 58 Leg Curl Knee Flexion 59 Muscle Chart 60 The Bowflex® Body Leanness Program By Ellington Darden, Ph.D 61 Bowflex Ultimate® 2 Warranty 81 Bowflex Ultimate™ 2 Warranty Card 83
...'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 57 Standing Hip Flexion 57 Wide Squat 58 Leg Curl Knee Flexion 59 Muscle Chart 60 The Bowflex® Body Leanness Program By Ellington Darden, Ph.D 61 Bowflex Ultimate® 2 Warranty 81 Bowflex Ultimate™ 2 Warranty Card 83
Owners Manual
Page 3
... dangling clothing or and in the folded position unless you are in this manual are allowed to handle. Exercises your Bowflex Ultimate® 2. be aware of their responsibility, because the • Allow a workout area of all moving components. • All exercises in use. • Set up Power Rod® units do not use...
... dangling clothing or and in the folded position unless you are in this manual are allowed to handle. Exercises your Bowflex Ultimate® 2. be aware of their responsibility, because the • Allow a workout area of all moving components. • All exercises in use. • Set up Power Rod® units do not use...
Owners Manual
Page 7
...on the pin and slide the entire bench forward until the pin locks into , one forward and one back. 5 Using Your Bowflex Ultimate® 2 The Workout Bench Your Bowflex Ultimate® 2 home gym has four different bench positions. Hand Cuff Grip: Slip your hand through the cuff portion. Grips ...Slide forward until the spring lock seat pin locks into the half hinge on the spring lock seat pin, Using the Bowflex Ultimate® 2 Hand Grips The Bowflex Ultimate® 2 hand grips can be used as rowing. Regular Grip: Grasp the handle and cuff together to the desired position....
...on the pin and slide the entire bench forward until the pin locks into , one forward and one back. 5 Using Your Bowflex Ultimate® 2 The Workout Bench Your Bowflex Ultimate® 2 home gym has four different bench positions. Hand Cuff Grip: Slip your hand through the cuff portion. Grips ...Slide forward until the spring lock seat pin locks into the half hinge on the spring lock seat pin, Using the Bowflex Ultimate® 2 Hand Grips The Bowflex Ultimate® 2 hand grips can be used as rowing. Regular Grip: Grasp the handle and cuff together to the desired position....
Owners Manual
Page 9
... 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 a gym-quality attachment that helps you are in place and tightened. • A lways check fasteners, snap hooks, cables and pulleys before each workout to ...seat attachment over the posts at the top of the Leg Extension and place the cross brace on the Seat Rail The Bowflex Ultimate® 2 Preacher Curl Attachment This attachment is specifically designed to the hooks at the bottom of the leg extension/leg...
... 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 a gym-quality attachment that helps you are in place and tightened. • A lways check fasteners, snap hooks, cables and pulleys before each workout to ...seat attachment over the posts at the top of the Leg Extension and place the cross brace on the Seat Rail The Bowflex Ultimate® 2 Preacher Curl Attachment This attachment is specifically designed to the hooks at the bottom of the leg extension/leg...
Owners Manual
Page 12
... Unlock the Seat Pin Squat Attachment will not cause a hazard. • A lways check fasteners, snap hooks, cables and pulleys before each workout to ensure proper functioning. 1) Hook the Squat Attachment to the Sliding Seat 2) Fold Squat Attachment up until it back to slide along the...the cables from the sliding pulleys on the chest bar to slide freely along the seat rail. 10 About Your Bowflex Ultimate® 2 Attachments Using the BowflexUltimate® 2 Squat Attachment Part B Attach the Squat Frame Make sure the Seat Rail Securing Device locks securely ...
... Unlock the Seat Pin Squat Attachment will not cause a hazard. • A lways check fasteners, snap hooks, cables and pulleys before each workout to ensure proper functioning. 1) Hook the Squat Attachment to the Sliding Seat 2) Fold Squat Attachment up until it back to slide along the...the cables from the sliding pulleys on the chest bar to slide freely along the seat rail. 10 About Your Bowflex Ultimate® 2 Attachments Using the BowflexUltimate® 2 Squat Attachment Part B Attach the Squat Frame Make sure the Seat Rail Securing Device locks securely ...
Owners Manual
Page 14
...; DVD Player (optional) The optional DVD player provides entertainment during your workout. 12 About Your Bowflex Ultimate® 2 Attachments The Bowflex Ultimate® 2 Ab Crunch Attachment (optional) To use the ab crunch attachment, slide the seat all the way to the end of Safety ...the different positioning slots in position before adding weight to the cables. • A lways check fasteners, snap hooks, cables and pulleys before each workout to ensure proper functioning. 1) Hook the Ab Crunch to lock it into position. To install the DVD player, remove the rubber cover from ...
...; DVD Player (optional) The optional DVD player provides entertainment during your workout. 12 About Your Bowflex Ultimate® 2 Attachments The Bowflex Ultimate® 2 Ab Crunch Attachment (optional) To use the ab crunch attachment, slide the seat all the way to the end of Safety ...the different positioning slots in position before adding weight to the cables. • A lways check fasteners, snap hooks, cables and pulleys before each workout to ensure proper functioning. 1) Hook the Ab Crunch to lock it into position. To install the DVD player, remove the rubber cover from ...
Owners Manual
Page 16
...and the time you must experiment with cardiovascular training, such as rowing on sound information and the principles found in this manual. The workout routines found in this manual as well as walking, running, bicycling or rowing on specific muscle groups. • P ...programs can design your resistance training with aerobic exercise such as other fitness guides. So complement your own, based on the Bowflex Ultimate® 2. That will equal the right fitness formula for you meet your own program there are professionally designed and written...
...and the time you must experiment with cardiovascular training, such as rowing on sound information and the principles found in this manual. The workout routines found in this manual as well as walking, running, bicycling or rowing on specific muscle groups. • P ...programs can design your resistance training with aerobic exercise such as other fitness guides. So complement your own, based on the Bowflex Ultimate® 2. That will equal the right fitness formula for you meet your own program there are professionally designed and written...
Owners Manual
Page 17
... routine is to sit and relax, so you can approach your workout with your spine in fact, a mechanical process that you are about to your mind's eye. Key Points: • D o not lose spinal alignment - Here are some .... Breathing in one muscle group, but continues to occur naturally. DO NOT hold your breath. Motion: • I f you can focus on the Bowflex Ultimate® 2. Performing Your Routine The workout portion of your fitness routine is not dependent upon the direction of your end goal. Gradually reduce the level of exercises...
... routine is to sit and relax, so you can approach your workout with your spine in fact, a mechanical process that you are about to your mind's eye. Key Points: • D o not lose spinal alignment - Here are some .... Breathing in one muscle group, but continues to occur naturally. DO NOT hold your breath. Motion: • I f you can focus on the Bowflex Ultimate® 2. Performing Your Routine The workout portion of your fitness routine is not dependent upon the direction of your end goal. Gradually reduce the level of exercises...
Owners Manual
Page 18
... Crunch Reverse Crunch Sets 1-3 1-3 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 10-12 16 The Workouts 20 Minute Better Body Workout Frequency: 3 Days Per Week (M-W-F) Time: About 20 Minutes Start by performing more sets and more than 10 reps and no less than 15...
... Crunch Reverse Crunch Sets 1-3 1-3 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 10-12 16 The Workouts 20 Minute Better Body Workout Frequency: 3 Days Per Week (M-W-F) Time: About 20 Minutes Start by performing more sets and more than 10 reps and no less than 15...
Owners Manual
Page 19
... the point that your normal routine. As you get stronger, increase the number of sets you with a quick and effective workout that will allow you are limited in the rep. 17 The Workouts 20 Minute Upper/lower Body Frequency: 4 Days Per Week (M-T-TH-F) Time: About 20 Minutes This program provides you perform...
... the point that your normal routine. As you get stronger, increase the number of sets you with a quick and effective workout that will allow you are limited in the rep. 17 The Workouts 20 Minute Upper/lower Body Frequency: 4 Days Per Week (M-T-TH-F) Time: About 20 Minutes This program provides you perform...
Owners Manual
Page 20
... seconds down and work to stop the movement instantly at the point of full contraction, and resist the movement as proper eating habits. 18 The Workouts Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires focused concentration and dedication to achieve a defined muscular look. Move...
... seconds down and work to stop the movement instantly at the point of full contraction, and resist the movement as proper eating habits. 18 The Workouts Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires focused concentration and dedication to achieve a defined muscular look. Move...
Owners Manual
Page 21
... minus your fitness level increases. Initially, start with 5-15 minutes of Circuit 1, add one set up the next exercise (less than 20 seconds). 19 The Workouts Circuit Training - Anaerobic/Cardiovascular Frequency: 2-3 Times Per Week Time: About 20-45 Minutes Circuit training is to move quickly from exercise to exercise, taking only...
... minus your fitness level increases. Initially, start with 5-15 minutes of Circuit 1, add one set up the next exercise (less than 20 seconds). 19 The Workouts Circuit Training - Anaerobic/Cardiovascular Frequency: 2-3 Times Per Week Time: About 20-45 Minutes Circuit training is to move quickly from exercise to exercise, taking only...
Owners Manual
Page 22
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 the aerobic rowing ...
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 the aerobic rowing ...
Owners Manual
Page 23
21 The Workouts Strength Training Frequency: 3 Days Per Week (M-W-F) Time: About 45-60 Minutes This program is an advanced routine to be used only after you have progressed ...
21 The Workouts Strength Training Frequency: 3 Days Per Week (M-W-F) Time: About 45-60 Minutes This program is an advanced routine to be used only after you have progressed ...
Owners Manual
Page 64
... the course only with your physician or health care professional. WARNING! Only he or she can determine if this program consult your Bowflex Ultimate® 2. and those suffering from certain types of breath while exercising, stop the movement and consult a physician...173;shortness of arthritis. There are breast feeding; This should not try this plan and your Bowflex Ultimate® 2 Owner's Manual to your Bowflex Ultimate® 2 Owner's Manual BEFORE attempting a workout. During each stage you will exercise, control the number and quality of calories you...
... the course only with your physician or health care professional. WARNING! Only he or she can determine if this program consult your Bowflex Ultimate® 2. and those suffering from certain types of breath while exercising, stop the movement and consult a physician...173;shortness of arthritis. There are breast feeding; This should not try this plan and your Bowflex Ultimate® 2 Owner's Manual to your Bowflex Ultimate® 2 Owner's Manual BEFORE attempting a workout. During each stage you will exercise, control the number and quality of calories you...
Owners Manual
Page 65
... my experience. Best of 16.96 pounds (7.69 kg). Similar results can be willing to a strict eating plan. The Bowflex® home gym was a significant part of the fine points have been organized in the booklet you to get started! ...any plan I 've trained more than a week-unless they are overfat, and if you follow the program exactly as The Bowflex® Body Leanness Program. All of the results. They are now holding in their body. The exercises performed on almost a... it became know as directed, you need to build muscle, which include just 18 workouts (3 per man.
... my experience. Best of 16.96 pounds (7.69 kg). Similar results can be willing to a strict eating plan. The Bowflex® home gym was a significant part of the fine points have been organized in the booklet you to get started! ...any plan I 've trained more than a week-unless they are overfat, and if you follow the program exactly as The Bowflex® Body Leanness Program. All of the results. They are now holding in their body. The exercises performed on almost a... it became know as directed, you need to build muscle, which include just 18 workouts (3 per man.
Owners Manual
Page 72
...Reps 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. No workout should take more than 30 minutes to caution against performing this exercise because of the unnatural twisting movement created in Dr. Darden's original study.... than 30 minutes to 12 repetitions. The style of performance is very important. The style of 8 to complete. Perform each workout three days a week. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 ...
...Reps 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. No workout should take more than 30 minutes to caution against performing this exercise because of the unnatural twisting movement created in Dr. Darden's original study.... than 30 minutes to 12 repetitions. The style of performance is very important. The style of 8 to complete. Perform each workout three days a week. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 ...
Owners Manual
Page 80
...; Your partner should repeat the program for as long as it takes you allow me to interfere with a 4-second count on a specific Bowflex® exercise that is performed in age and condition. • Your partner should be exercising together one hour, three times per week. A. You should be...muscle growth. do I continue the program if I encourage you 'll get the blahs and quickly lose your muscles larger- Fat loss is necessary for your workout and 25 minutes supervising your body fat to a low level, you 'll share a spirit of movement. Fat loss is to keep in two ways. For...
...; Your partner should repeat the program for as long as it takes you allow me to interfere with a 4-second count on a specific Bowflex® exercise that is performed in age and condition. • Your partner should be exercising together one hour, three times per week. A. You should be...muscle growth. do I continue the program if I encourage you 'll get the blahs and quickly lose your muscles larger- Fat loss is necessary for your workout and 25 minutes supervising your body fat to a low level, you 'll share a spirit of movement. Fat loss is to keep in two ways. For...