Assembly Manual
Page 3
...1-800-628-8458. Figure 2 (Part A continued on page 2) Figure 3 2 Bowflex Ultimate® 2 Seat Rail Securing Device Addendum NOTICE: T his Addendum provides important instructions for securing the Bowflex Ultimate® 2 Home Gym Seat Rail to lift the Seat Rail (Figure 3). It ...Bowflex® Customer Service at the end of the Seat Rail. 2-2 Make sure that the Owner's and Assembly Manuals refer to latch the Seat Rail Securing Device into the Seat Rail may cause injury. WARNING Failure to secure the Seat Rail Securing Device into the Seat Rail before performing the following exercises...
...1-800-628-8458. Figure 2 (Part A continued on page 2) Figure 3 2 Bowflex Ultimate® 2 Seat Rail Securing Device Addendum NOTICE: T his Addendum provides important instructions for securing the Bowflex Ultimate® 2 Home Gym Seat Rail to lift the Seat Rail (Figure 3). It ...Bowflex® Customer Service at the end of the Seat Rail. 2-2 Make sure that the Owner's and Assembly Manuals refer to latch the Seat Rail Securing Device into the Seat Rail may cause injury. WARNING Failure to secure the Seat Rail Securing Device into the Seat Rail before performing the following exercises...
Owners Manual
Page 2
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
Page 3
...Only he or she can lead to situations Bowflex Ultimate® 2. Stand clear of • Before beginning any exercise program consult the Bowflex Ultimate® 2. Exercises your physician. not in perfect working condition. For your Bowflex Ultimate® 2. when exercising and make sure the cable pulley system is... do so could result in this manual are based on a hard, level surface. • Before exercising, make certain that is in use. • Inspect your Bowflex Ultimate® 2. • Keep cables and Power Rod® units bound with more resistance to handle....
...Only he or she can lead to situations Bowflex Ultimate® 2. Stand clear of • Before beginning any exercise program consult the Bowflex Ultimate® 2. Exercises your physician. not in perfect working condition. For your Bowflex Ultimate® 2. when exercising and make sure the cable pulley system is... do so could result in this manual are based on a hard, level surface. • Before exercising, make certain that is in use. • Inspect your Bowflex Ultimate® 2. • Keep cables and Power Rod® units bound with more resistance to handle....
Owners Manual
Page 4
2 Get to Know Your Bowflex Ultimate® 2 Please take your time to use your Bowflex Ultimate® 2. Squat Attachment Preacher Curl Attachment Bowflex Ultimate® 2 Parts Reference Guide Ab Curl Attachment (optional) Lat Bar Rests Lat Bar Bench Preacher Curl Attachment Seat Leg Extension/ Leg Curl Attachment Vertical Main ... 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 read all warning labels that are posted on the machine.
2 Get to Know Your Bowflex Ultimate® 2 Please take your time to use your Bowflex Ultimate® 2. Squat Attachment Preacher Curl Attachment Bowflex Ultimate® 2 Parts Reference Guide Ab Curl Attachment (optional) Lat Bar Rests Lat Bar Bench Preacher Curl Attachment Seat Leg Extension/ Leg Curl Attachment Vertical Main ... 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 read all warning labels that are posted on the machine.
Owners Manual
Page 7
...portion of your bench attaches to form a grip without inserting your foot or ankle and tighten the grip by lifting up . For standing exercises, simply remove the bench by sliding the handle back toward the cuff. Pull out on the side of the grip so that is facing ...four different bench positions. Simply insert your hand through the cuff portion. Pull out on the spring lock seat pin, Using the Bowflex Ultimate® 2 Hand Grips The Bowflex Ultimate® 2 hand grips can be used as rowing. "Free Sliding" Position: Remove the long bench pad. Then grasp the...
...portion of your bench attaches to form a grip without inserting your foot or ankle and tighten the grip by lifting up . For standing exercises, simply remove the bench by sliding the handle back toward the cuff. Pull out on the side of the grip so that is facing ...four different bench positions. Simply insert your hand through the cuff portion. Pull out on the spring lock seat pin, Using the Bowflex Ultimate® 2 Hand Grips The Bowflex Ultimate® 2 hand grips can be used as rowing. "Free Sliding" Position: Remove the long bench pad. Then grasp the...
Owners Manual
Page 8
...to the pulley. Use the pulley system in the narrow 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 's attached to the D-rings ... different angles, depending on the back of the pulley angle. Exercises in the wide position may require a lighter weight than those in either the wide or narrow pulley position. 6 Using Your Bowflex Ultimate® 2 Using the BowflexUltimate® 2 Leg Press Belt The Leg Press Belt is as...
...to the pulley. Use the pulley system in the narrow 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 's attached to the D-rings ... different angles, depending on the back of the pulley angle. Exercises in the wide position may require a lighter weight than those in either the wide or narrow pulley position. 6 Using Your Bowflex Ultimate® 2 Using the BowflexUltimate® 2 Leg Press Belt The Leg Press Belt is as...
Owners Manual
Page 9
..., snap hooks, cables and pulleys before sitting on the seat frame in the incline position, move the attachment to create a more effective exercise. Once this is mounted on the Leg Extension seat attachment over the posts at the bottom of the sliding seat rail and use the spring...the sliding seat is specifically designed to the rod cables. Safety • Make sure the attachments are completely seated on the Seat Rail The Bowflex Ultimate® 2 Preacher Curl Attachment This attachment is locked in your preferred position. To set up or down , and release the handle to ...
..., snap hooks, cables and pulleys before sitting on the seat frame in the incline position, move the attachment to create a more effective exercise. Once this is mounted on the Leg Extension seat attachment over the posts at the bottom of the sliding seat rail and use the spring...the sliding seat is specifically designed to the rod cables. Safety • Make sure the attachments are completely seated on the Seat Rail The Bowflex Ultimate® 2 Preacher Curl Attachment This attachment is locked in your preferred position. To set up or down , and release the handle to ...
Owners Manual
Page 10
... Seat Rail Securing Device into the seat rail may cause injury. 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...
... Seat Rail Securing Device into the seat rail may cause injury. 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...
Owners Manual
Page 15
... muscle fibers, which depend on those goals. about any activity safely and effectively. Good flexibility is a critical component of the exercise before the muscle strength will generally increase muscle size and fails. It is important in body fat weight. 13 Defining Your Goals...of the back will help you define your goals and choose your fitness program. and/or shelf in a heart and lungs to exercising muscles over - contracts, its opposite muscle group must move fast. When training to move the joint through the balanced strength training ...
... muscle fibers, which depend on those goals. about any activity safely and effectively. Good flexibility is a critical component of the exercise before the muscle strength will generally increase muscle size and fails. It is important in body fat weight. 13 Defining Your Goals...of the back will help you define your goals and choose your fitness program. and/or shelf in a heart and lungs to exercising muscles over - contracts, its opposite muscle group must move fast. When training to move the joint through the balanced strength training ...
Owners Manual
Page 16
... Your Goals supplemented with aerobic exercise such as walking, running, bicycling or rowing on the Bowflex Ultimate® 2. Designing Your Own Program You may want to design your own personal program specifically geared to choosing and designing an exercise program that fits and enhances ... provides balanced development to pair exercises that need the most training. Should you not find the best formula, you must follow these guidelines. Put first things first: During each session, first work on the Bowflex Ultimate® 2. The variables are several ...
... Your Goals supplemented with aerobic exercise such as walking, running, bicycling or rowing on the Bowflex Ultimate® 2. Designing Your Own Program You may want to design your own personal program specifically geared to choosing and designing an exercise program that fits and enhances ... provides balanced development to pair exercises that need the most training. Should you not find the best formula, you must follow these guidelines. Put first things first: During each session, first work on the Bowflex Ultimate® 2. The variables are several ...
Owners Manual
Page 17
... about to do it. Key Points: • D o not lose spinal alignment - Breathing The most important part of breathing during exercise is not dependent upon the direction of inhalation and exhalation should be natural for the situation. 2) Allow breathing to exertion. Breathing... on what you warm up straight with a positive, constructive attitude. We recommend the rowing exercise for breathing: 1) Be cautious when you can focus on the Bowflex Ultimate® 2. With concentration and visualization you are some tips for the cool down . A good pre-workout...
... about to do it. Key Points: • D o not lose spinal alignment - Breathing The most important part of breathing during exercise is not dependent upon the direction of inhalation and exhalation should be natural for the situation. 2) Allow breathing to exertion. Breathing... on what you warm up straight with a positive, constructive attitude. We recommend the rowing exercise for breathing: 1) Be cautious when you can focus on the Bowflex Ultimate® 2. With concentration and visualization you are some tips for the cool down . A good pre-workout...
Owners Manual
Page 18
...Per Week (M-T-TH-F) Time: About 35-45 Minutes When you are proficient in the rep. 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 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 ...
...Per Week (M-T-TH-F) Time: About 35-45 Minutes When you are proficient in the rep. 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 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
Page 19
... instantly at the point that combines muscle conditioning with some cardiovascularbenefits. 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 ...
... instantly at the point that combines muscle conditioning with some cardiovascularbenefits. 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 ...
Owners Manual
Page 20
... 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
Page 21
...Anaerobic/Cardiovascular Frequency: 2-3 Times Per Week Time: About 20-45 Minutes Circuit training is to move quickly from exercise to set of rowing or some other aerobic exercise before starting your age. Initially, start with perfect technique. Then add an additional round of Circuit 2. Once ...you reach three rounds of Circuit 1. 19 The Workouts Circuit Training - Add additional rounds of Circuit 2 as it takes to exercise, taking only as much rest between sets as your fitness level increases. Warm-up and three seconds down. Repeat process with 5-15 minutes...
...Anaerobic/Cardiovascular Frequency: 2-3 Times Per Week Time: About 20-45 Minutes Circuit training is to move quickly from exercise to set of rowing or some other aerobic exercise before starting your age. Initially, start with perfect technique. Then add an additional round of Circuit 2. Once ...you reach three rounds of Circuit 1. 19 The Workouts Circuit Training - Add additional rounds of Circuit 2 as it takes to exercise, taking only as much rest between sets as your fitness level increases. Warm-up and three seconds down. Repeat process with 5-15 minutes...
Owners Manual
Page 22
...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 - ...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 quick, challenging routine. By ...
...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 - ...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 quick, challenging routine. By ...
Owners Manual
Page 23
... have progressed from the advanced general conditioning routine and only after you should increase your resistance 5 pounds and decrease your exercise techniques. Use a pace that will allow you to stop the movement instantly at the point of full contraction, and resist... the movement as you move , squeeze the muscle as you lower the weight. 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...
... have progressed from the advanced general conditioning routine and only after you should increase your resistance 5 pounds and decrease your exercise techniques. Use a pace that will allow you to stop the movement instantly at the point of full contraction, and resist... the movement as you move , squeeze the muscle as you lower the weight. 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...
Owners Manual
Page 24
...˚ incline 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. ACTION • Slowly press your arms forward and upward, straightening arms and moving your lower back. ACTION ...straight. • Raise chest, pinch shoulder blades together, and maintain a slight, comfortable arch in your hands together. 2222 Chest Exercises Bench Press - Deltoids; START • Grasp Hand Grips in both hands. • Open your wrists at chest level.
...˚ incline 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. ACTION • Slowly press your arms forward and upward, straightening arms and moving your lower back. ACTION ...straight. • Raise chest, pinch shoulder blades together, and maintain a slight, comfortable arch in your hands together. 2222 Chest Exercises Bench Press - Deltoids; START • Grasp Hand Grips in both hands. • Open your wrists at chest level.
Owners Manual
Page 25
... your hands forward, straightening your arms while moving hands to the starting position, keeping your wrists steady and your movements slow and controlled. 23 Chest Exercises Decline Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Elbows should be 10° (5-6" or 13-15 cm) lower than 90...
... your hands forward, straightening your arms while moving hands to the starting position, keeping your wrists steady and your movements slow and controlled. 23 Chest Exercises Decline Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Elbows should be 10° (5-6" or 13-15 cm) lower than 90...
Owners Manual
Page 26
...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 your back, head toward the opposite thigh. • Control the return to stabilize your torso ...toward the Power Rod® units. 24 Chest Exercises Resisted Punch - Position yourself far enough down the Bench to grasp the Hand Grips over your arms straight, move forward at the end ...
...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 your back, head toward the opposite thigh. • Control the return to stabilize your torso ...toward the Power Rod® units. 24 Chest Exercises Resisted Punch - Position yourself far enough down the Bench to grasp the Hand Grips over your arms straight, move forward at the end ...