Assembly Manual
Page 2
... L x 2m W) of free space for assistance. Or you intend to loosen. By using these principles, you can simplify each step and thoroughly read the assembly instructions for that step prior to starting assembly for the step. 2. When tightening a locknut on a bolt, use it is on your assembly of the Bowflex Conquest™ home gym quick and easy. Table of Contents Before You Start 2 Tools You Will Need / Hardware Chart 3 Parts List ...4 Weight and Multi...
... L x 2m W) of free space for assistance. Or you intend to loosen. By using these principles, you can simplify each step and thoroughly read the assembly instructions for that step prior to starting assembly for the step. 2. When tightening a locknut on a bolt, use it is on your assembly of the Bowflex Conquest™ home gym quick and easy. Table of Contents Before You Start 2 Tools You Will Need / Hardware Chart 3 Parts List ...4 Weight and Multi...
Assembly Manual
Page 5
.... 1 Bowflex Conquest™ Home Gym Parts List Lat Bar Qty. 1 Squat Bar Qty. 2 Locking Knob Qty. 1 Low Row Bar Qty. 1 Rubber Mat Qty. 1 Squat Bar Strap Qty. 2 Grip Ankle Cuff Qty. 2 Face PLate Qty. 1 Back Panel Qty. 2 Squat Platform Qty. 1 16 1/2" Roller Bar Qty. 1 Assembled Unit Weight: 154 lbs. [82.1 kg.] Shipping Box Weight and Contents for Multi-carton Package: Box 1: Shipping Weight: 15 lbs. [6.8kg.] 210# Rod Pack Assembly Manual Owners Manual...
.... 1 Bowflex Conquest™ Home Gym Parts List Lat Bar Qty. 1 Squat Bar Qty. 2 Locking Knob Qty. 1 Low Row Bar Qty. 1 Rubber Mat Qty. 1 Squat Bar Strap Qty. 2 Grip Ankle Cuff Qty. 2 Face PLate Qty. 1 Back Panel Qty. 2 Squat Platform Qty. 1 16 1/2" Roller Bar Qty. 1 Assembled Unit Weight: 154 lbs. [82.1 kg.] Shipping Box Weight and Contents for Multi-carton Package: Box 1: Shipping Weight: 15 lbs. [6.8kg.] 210# Rod Pack Assembly Manual Owners Manual...
Assembly Manual
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Assembling Your Bowflex Conquest™Home Gym Step 3 Attach Lower Tower to Lower Tower Parts: • Chest Bar Tools: • 7/32" Allen wrench • 9/16" Wrench or Adjustable 4-1 With the pulleys pointing up, align the holes in the Chest Bar with the holes in the Lower Tower. 4-2 Install and completely tighten the hardware. Hardware (1:1): 3/8" Nylock Nut 3/8" Washer 3/8" x 5" Button Head Screw 2 Button Head Screw (3/8" X 5") 2 Nylock Nut (3/8") 4 Washer (3/8") Hardware (1:1): 3/8"x 3/4" Button Head Screw 3/8" Nylock Nut 3/8" Washer Base Assembly 2 Button Head Screw ...
Assembling Your Bowflex Conquest™Home Gym Step 3 Attach Lower Tower to Lower Tower Parts: • Chest Bar Tools: • 7/32" Allen wrench • 9/16" Wrench or Adjustable 4-1 With the pulleys pointing up, align the holes in the Chest Bar with the holes in the Lower Tower. 4-2 Install and completely tighten the hardware. Hardware (1:1): 3/8" Nylock Nut 3/8" Washer 3/8" x 5" Button Head Screw 2 Button Head Screw (3/8" X 5") 2 Nylock Nut (3/8") 4 Washer (3/8") Hardware (1:1): 3/8"x 3/4" Button Head Screw 3/8" Nylock Nut 3/8" Washer Base Assembly 2 Button Head Screw ...
Assembly Manual
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... 1 Button Head Screw (3/8" X 4 1/4") 1 Nylock Nut (3/8") 2 Washer (3/8") Assembling Your Bowflex Conquest™Home Gym Step 7 Attach Lower Tower to pivot freely. 8-4 Install Locking Knob. Seat Rail Assembly 3/8"x 4 1/2" Button Head Screw 8-3 Install hardware and tighten but allow seat rail to Base Assembly Parts: • Seat Rail Assembly (from step 5) • Leg Extension Assembly (from step 6) Tools: • 7/32" Allen wrench • 9/16" Wrench or Adjustable Wrench Seat Rail Assembly Leg Extension Assembly 7-1 Align the holes in the Seat Rail with the holes in the Leg...
... 1 Button Head Screw (3/8" X 4 1/4") 1 Nylock Nut (3/8") 2 Washer (3/8") Assembling Your Bowflex Conquest™Home Gym Step 7 Attach Lower Tower to pivot freely. 8-4 Install Locking Knob. Seat Rail Assembly 3/8"x 4 1/2" Button Head Screw 8-3 Install hardware and tighten but allow seat rail to Base Assembly Parts: • Seat Rail Assembly (from step 5) • Leg Extension Assembly (from step 6) Tools: • 7/32" Allen wrench • 9/16" Wrench or Adjustable Wrench Seat Rail Assembly Leg Extension Assembly 7-1 Align the holes in the Seat Rail with the holes in the Leg...
Assembly Manual
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... serious injury to users and bystanders and can also $ ! . ' % 2 compromise the effectiveness of your exercise program. !4 4 % . 4 ) / . 14 Review all warnings affixed to ensure that all fasteners are tight and components are properly assembled. Congratulations! Step 18 F inal Inspection Please inspect your machine to machine. Assembling Your Bowflex Conquest™Home Gym Step 17 Store the Lat Cables 17-1 Unwrap the Lat Cables and tuck inside the Lat Tower until needed.
... serious injury to users and bystanders and can also $ ! . ' % 2 compromise the effectiveness of your exercise program. !4 4 % . 4 ) / . 14 Review all warnings affixed to ensure that all fasteners are tight and components are properly assembled. Congratulations! Step 18 F inal Inspection Please inspect your machine to machine. Assembling Your Bowflex Conquest™Home Gym Step 17 Store the Lat Cables 17-1 Unwrap the Lat Cables and tuck inside the Lat Tower until needed.
Owners Manual
Page 2
... Bowflex Conquest™ Standing Biceps Curl 33 Home Gym 7 Seated Biceps Curl 34 Lying Biceps Curl 34 Attaching Cables 11 Seated Wrist Extension 35 Standing Wrist Curl 35 Define Your Goals 12 Reverse Curl 36 Seated Wrist Curl 36 Warm Up / Cool down 15 Standing Wrist Extension 37 Aerobic Rowing 15 "Rope" Pushdowns 37 Chest Exercises: Bench Press Chest Fly Decline Bench Press Incline Bench Press Decline Chest Fly Incline Chest Fly Resisted...
... Bowflex Conquest™ Standing Biceps Curl 33 Home Gym 7 Seated Biceps Curl 34 Lying Biceps Curl 34 Attaching Cables 11 Seated Wrist Extension 35 Standing Wrist Curl 35 Define Your Goals 12 Reverse Curl 36 Seated Wrist Curl 36 Warm Up / Cool down 15 Standing Wrist Extension 37 Aerobic Rowing 15 "Rope" Pushdowns 37 Chest Exercises: Bench Press Chest Fly Decline Bench Press Incline Bench Press Decline Chest Fly Incline Chest Fly Resisted...
Owners Manual
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... moving parts. Allow a minimum of 3.0 ft (0.9 m) free space in front of wear. Do not wear loose clothing or jewelry. Important Safety Precautions IMPORTANT SAFETY INSTRUCTIONS The following definition applies to the word "Warning" found in this manual. Use Caution. Pay special attention to commencing an exercise program. Keep third parties out of this area when the machine is designed for a User's Weight Limit...
... moving parts. Allow a minimum of 3.0 ft (0.9 m) free space in front of wear. Do not wear loose clothing or jewelry. Important Safety Precautions IMPORTANT SAFETY INSTRUCTIONS The following definition applies to the word "Warning" found in this manual. Use Caution. Pay special attention to commencing an exercise program. Keep third parties out of this area when the machine is designed for a User's Weight Limit...
Owners Manual
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Also locate and read through the entire manual and follow it carefully before you do so using Power Rod® Resistance. It's important to understand how to properly perform each exercise before attempting to use your time to read all warning labels that are posted on the machine. Power Rod® Pack Cable Chest Bar Lat Pull Down Bar Upper Lat Tower Rod Cap Bench Leg Extension Assembly Get To Know Your Bowflex Conquest™ Home Gym Please take your Bowflex Conquest™ home gym.
Also locate and read through the entire manual and follow it carefully before you do so using Power Rod® Resistance. It's important to understand how to properly perform each exercise before attempting to use your time to read all warning labels that are posted on the machine. Power Rod® Pack Cable Chest Bar Lat Pull Down Bar Upper Lat Tower Rod Cap Bench Leg Extension Assembly Get To Know Your Bowflex Conquest™ Home Gym Please take your Bowflex Conquest™ home gym.
Owners Manual
Page 8
... Knob to cables, or belts and their connections. This will keep it half a turn and release to one of seat and bench positions: flat bench forward, flat bench back, 45° incline and free-sliding seat extension. If you have any questions regarding your Bowflex Conquest™ home gym, please call our Customer Service Department at : 16400 SE Nautilus Drive Vancouver, Washington, USA 98683 Maintenance and Care of the owner...
... Knob to cables, or belts and their connections. This will keep it half a turn and release to one of seat and bench positions: flat bench forward, flat bench back, 45° incline and free-sliding seat extension. If you have any questions regarding your Bowflex Conquest™ home gym, please call our Customer Service Department at : 16400 SE Nautilus Drive Vancouver, Washington, USA 98683 Maintenance and Care of the owner...
Owners Manual
Page 9
... your legs, thighs, calves, etc. Ankle Cuff Grip: The cuff opening can be made larger to the regular cables. Insert your hand, ankle, or wrist. Caution: • Before using the Lat Cross Bar, make sure that the foam pad rests on the back of the exercises you need to form a grip without inserting your hand. How To Use Your Bowflex Conquest™ Home Gym...
... your legs, thighs, calves, etc. Ankle Cuff Grip: The cuff opening can be made larger to the regular cables. Insert your hand, ankle, or wrist. Caution: • Before using the Lat Cross Bar, make sure that the foam pad rests on the back of the exercises you need to form a grip without inserting your hand. How To Use Your Bowflex Conquest™ Home Gym...
Owners Manual
Page 10
Squat Bar Chest Bar Pulley • Use Snap Hooks to attach the Squat Bar Straps to the opposite end of resistance hooked up to the Squat Bar. Squat Bar Strap • Use Snap Hooks to attach the Squat Bar Straps to the Chest Bar Pulleys and attach the ends using the Snap Hooks. Snap Hook Snap Hook Squat Cable 10 How To Use Your Bowflex Conquest™ Home Gym Using Your Leg Press Belt Leg Press Belt: The Leg Press Belt is taut. • Place hands on vertical...
Squat Bar Chest Bar Pulley • Use Snap Hooks to attach the Squat Bar Straps to the opposite end of resistance hooked up to the Squat Bar. Squat Bar Strap • Use Snap Hooks to attach the Squat Bar Straps to the Chest Bar Pulleys and attach the ends using the Snap Hooks. Snap Hook Snap Hook Squat Cable 10 How To Use Your Bowflex Conquest™ Home Gym Using Your Leg Press Belt Leg Press Belt: The Leg Press Belt is taut. • Place hands on vertical...
Owners Manual
Page 12
..., lower, and upper body. Each set . When performing these two forms of overall fitness and health. Performing these reps, it 's important to move the joint through the balanced strength training programs that fatigues you can cause lower back pain. Increased flexibility means an increased range of contracting the muscles faster rather than attempting to define your feet all parts of the exercise...
..., lower, and upper body. Each set . When performing these two forms of overall fitness and health. Performing these reps, it 's important to move the joint through the balanced strength training programs that fatigues you can cause lower back pain. Increased flexibility means an increased range of contracting the muscles faster rather than attempting to define your feet all parts of the exercise...
Owners Manual
Page 13
... are critical to choosing and designing an exercise program that fits and enhances your lifestyle, but not daily training of the same muscle group. • Training Intensity: The amount of resistance used during your repetition. • Training Volume: The number of repetitions and sets performed. • Rest Intervals: The time you rest between sets and the time you must contain...
... are critical to choosing and designing an exercise program that fits and enhances your lifestyle, but not daily training of the same muscle group. • Training Intensity: The amount of resistance used during your repetition. • Training Volume: The number of repetitions and sets performed. • Rest Intervals: The time you rest between sets and the time you must contain...
Owners Manual
Page 19
... waist. Maintain a slight, comfortable arch in your arm. • You may vary this exercise by slowly moving your lower back. ACTION • Using moderate speed, rotate your trunk and press your spine. Do not relax the tension in your arms back overhead, releasing the shoulder blades and keeping arms straight. 19 Chest Exercises Resisted Punch - START • Sit on floor, head back against...
... waist. Maintain a slight, comfortable arch in your arm. • You may vary this exercise by slowly moving your lower back. ACTION • Using moderate speed, rotate your trunk and press your spine. Do not relax the tension in your arms back overhead, releasing the shoulder blades and keeping arms straight. 19 Chest Exercises Resisted Punch - START • Sit on floor, head back against...
Owners Manual
Page 34
... sides. • Slowly bring your head supported by the bench. Brachialis; Muscles worked: Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Arm Exercises Seated Biceps Curl - Elbow Flexion (in your arm back to rest on the bench, facing the Power Rod® unit. Flexion (in supination) START FINISH Success Tips • Keep your upper body motionless and your wrists straight. • Keep...
... sides. • Slowly bring your head supported by the bench. Brachialis; Muscles worked: Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Arm Exercises Seated Biceps Curl - Elbow Flexion (in your arm back to rest on the bench, facing the Power Rod® unit. Flexion (in supination) START FINISH Success Tips • Keep your upper body motionless and your wrists straight. • Keep...
Owners Manual
Page 36
...elbows loose. Sit far back enough on the bench to slowly bend your wrists. START • Straddle the Seat Rail, facing the Power Rod® unit. • Reach down , use your forearms to maintain physical and cable tension throughout exercise. • Grasp the Hand Grips, palm ... your elbows, curling the Hand Grips forward, then upward and in pronation) Muscles worked: Brachialis; Biceps Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep your upper body motionless, elbows at a time to make it easier to focus and isolate the ...
...elbows loose. Sit far back enough on the bench to slowly bend your wrists. START • Straddle the Seat Rail, facing the Power Rod® unit. • Reach down , use your forearms to maintain physical and cable tension throughout exercise. • Grasp the Hand Grips, palm ... your elbows, curling the Hand Grips forward, then upward and in pronation) Muscles worked: Brachialis; Biceps Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep your upper body motionless, elbows at a time to make it easier to focus and isolate the ...
Owners Manual
Page 39
... than lead it . 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. Obliques Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Do not lift your head...
... than lead it . 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. Obliques Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Do not lift your head...
Owners Manual
Page 40
... stabilization. Serratus Anterior Bench Position: Flat Bench Back Accessory: None Pulleys: Abdominal Exercises Trunk Rotation START FINISH Success Tips • Keep chest lifted, shoulders pinched, abs tight and slight arch in lower back. • This exercise must be performed correctly-failure to do not use momentum to handle 40 START FINISH START • Remove back support and place seat in line with the cable/pulley. • Place...
... stabilization. Serratus Anterior Bench Position: Flat Bench Back Accessory: None Pulleys: Abdominal Exercises Trunk Rotation START FINISH Success Tips • Keep chest lifted, shoulders pinched, abs tight and slight arch in lower back. • This exercise must be performed correctly-failure to do not use momentum to handle 40 START FINISH START • Remove back support and place seat in line with the cable/pulley. • Place...
Owners Manual
Page 44
... a small range of motion. 44 START • Sit sideways on the Lower Lat Tower or Chest Bar to stabilize movement. ACTION • Slowly move it back into the Start position. Gluteus Medius Bench Position: Flat Bench Back Accessory: Ankle Cuff Pulleys: Chest Bar Seated Hip Adduction START FINISH Success Tips • Do not cross the attached leg in front of the stabilized leg. • Keep abs tight and...
... a small range of motion. 44 START • Sit sideways on the Lower Lat Tower or Chest Bar to stabilize movement. ACTION • Slowly move it back into the Start position. Gluteus Medius Bench Position: Flat Bench Back Accessory: Ankle Cuff Pulleys: Chest Bar Seated Hip Adduction START FINISH Success Tips • Do not cross the attached leg in front of the stabilized leg. • Keep abs tight and...
Owners Manual
Page 51
... period. Body Weight: Remove clothing and shoes and record your Results Summary Sheet. Since the program is important that weight loss is shrinking and what areas are several steps you need to follow the instructions in the same manner. belly relaxed. 5) Hips - feet together at the end of certain body parts. Use a plastic tape to measure the following: 1) Upper arms- hanging...
... period. Body Weight: Remove clothing and shoes and record your Results Summary Sheet. Since the program is important that weight loss is shrinking and what areas are several steps you need to follow the instructions in the same manner. belly relaxed. 5) Hips - feet together at the end of certain body parts. Use a plastic tape to measure the following: 1) Upper arms- hanging...