Assembly and Owners Manual
Page 4
... Ultimate™ home gym is , and you're just about to prove it is unmatched by Dr. Ellington Darden. Everyone at Nautilus® would like to thank you understand how to properly perform each exercise before attempting to use your confidence in our product. Parts ...Fat Loss Now" by any other single piece of home fitness equipment available. You have definitely made the right decision! Bowflex® Ultimate™ Home Gym - The Bowflex® Ultimate™ home gym is as good as we understand that can be your commitment to fitness! By choosing...
... Ultimate™ home gym is , and you're just about to prove it is unmatched by Dr. Ellington Darden. Everyone at Nautilus® would like to thank you understand how to properly perform each exercise before attempting to use your confidence in our product. Parts ...Fat Loss Now" by any other single piece of home fitness equipment available. You have definitely made the right decision! Bowflex® Ultimate™ Home Gym - The Bowflex® Ultimate™ home gym is as good as we understand that can be your commitment to fitness! By choosing...
Assembly and Owners Manual
Page 12
... and/ or b)Meaning that typically runs three times longer than the set. The biomechanically sound method of improving power in your feet all parts of strength between exercise sessions, the muscle overcompensates for the top shelf in the 3-5 repetition range. You want a balance of...strength will generally increase muscle size and aerobic conditioning will help you define your goals and choose your goals and focus on the Bowflex® Ultimate™ home gym. Your muscle strength comes into play when you age, the ratio shifts. Body Composition is followed by ...
... and/ or b)Meaning that typically runs three times longer than the set. The biomechanically sound method of improving power in your feet all parts of strength between exercise sessions, the muscle overcompensates for the top shelf in the 3-5 repetition range. You want a balance of...strength will generally increase muscle size and aerobic conditioning will help you define your goals and choose your goals and focus on the Bowflex® Ultimate™ home gym. Your muscle strength comes into play when you age, the ratio shifts. Body Composition is followed by ...
Assembly and Owners Manual
Page 13
... increase of fitness, follow these guidelines. Put first things first: During each session, first work on the Bowflex® Ultimate™ home gym. In order to find one specific program to all parts of the body and includes both aerobic and strength exercise. In addition, select exercises that , when mixed properly, will...
... increase of fitness, follow these guidelines. Put first things first: During each session, first work on the Bowflex® Ultimate™ home gym. In order to find one specific program to all parts of the body and includes both aerobic and strength exercise. In addition, select exercises that , when mixed properly, will...
Assembly and Owners Manual
Page 14
...accumulate in one muscle group, but continues to occur naturally. Breathing in fact, a mechanical process that you can focus on the Bowflex® Ultimate™ home gym. DO NOT hold your trunk, the handles should be near extension. Depth of air flow relative to your rib cage ...;performance is to sit and relax, so you warm up straight with a positive, constructive attitude. START FINISH Cool Down An essential part of exercise intensity so that you can approach your workout with your spine in your chest lifted. •If you are ...
...accumulate in one muscle group, but continues to occur naturally. Breathing in fact, a mechanical process that you can focus on the Bowflex® Ultimate™ home gym. DO NOT hold your trunk, the handles should be near extension. Depth of air flow relative to your rib cage ...;performance is to sit and relax, so you warm up straight with a positive, constructive attitude. START FINISH Cool Down An essential part of exercise intensity so that you can approach your workout with your spine in your chest lifted. •If you are ...
Assembly and Owners Manual
Page 15
...rep. You can advance to fatigue during each set. Use a pace that works opposing muscle groups on each rep. Body Part Chest Back Shoulders Arms Legs Trunk Exercise Bench Press Seated Lat Rows Standing Lateral Shoulder Raise Standing Biceps Curl Lying Triceps Extension ... learning your form deteriorating. Move slowly on to 45 seconds between sets. Complete all sets of each exercise. Day 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press (Wide Pulley) Seated Shoulder Press Seated Triceps Extension French Press Leg Press Leg Curl Seated (Straight ...
...rep. You can advance to fatigue during each set. Use a pace that works opposing muscle groups on each rep. Body Part Chest Back Shoulders Arms Legs Trunk Exercise Bench Press Seated Lat Rows Standing Lateral Shoulder Raise Standing Biceps Curl Lying Triceps Extension ... learning your form deteriorating. Move slowly on to 45 seconds between sets. Complete all sets of each exercise. Day 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press (Wide Pulley) Seated Shoulder Press Seated Triceps Extension French Press Leg Press Leg Curl Seated (Straight ...
Assembly and Owners Manual
Page 16
...173;benefits. Count three seconds up and three seconds down and work to deteriorate. 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 Seated Leg Curl Standing Hip Extension Seated (Straight Leg) Calf Raise Low Back Extension Seated Resisted Abdominal Crunch Sets 1-3 1-3 1-3...
...173;benefits. Count three seconds up and three seconds down and work to deteriorate. 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 Seated Leg Curl Standing Hip Extension Seated (Straight Leg) Calf Raise Low Back Extension Seated Resisted Abdominal Crunch Sets 1-3 1-3 1-3...
Assembly and Owners Manual
Page 17
... Deltoid Rows 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 Grip Barbell Curls Lying 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 Seated (Straight Leg) Calf Raise Low Back Extensions Seated Resisted Abdominal ...
... Deltoid Rows 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 Grip Barbell Curls Lying 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 Seated (Straight Leg) Calf Raise Low Back Extensions Seated Resisted Abdominal ...
Assembly and Owners Manual
Page 18
...to achieve the benefits of strength training and cardiovascular training in one round of Circuit 1, add one quick, challenging routine. Circuit 1 Body Part Chest Legs Back Legs Trunk Exercise Bench Press Leg Press Seated Lat Row Seated Leg Curl Seated Resisted Abdominal Crunch Reps 8-12 8-12 ...8-12 8-12 8-12 Circuit 2 Circuit 3 Body Part Shoulders Legs Back Trunk Arms Body Part Shoulders Arms Legs Trunk Legs Exercise Seated Shoulder Press Lying Leg Extension Lying Lat Pulldowns Low Back Extensions Standing Biceps Curl...
...to achieve the benefits of strength training and cardiovascular training in one round of Circuit 1, add one quick, challenging routine. Circuit 1 Body Part Chest Legs Back Legs Trunk Exercise Bench Press Leg Press Seated Lat Row Seated Leg Curl Seated Resisted Abdominal Crunch Reps 8-12 8-12 ...8-12 8-12 8-12 Circuit 2 Circuit 3 Body Part Shoulders Legs Back Trunk Arms Body Part Shoulders Arms Legs Trunk Legs Exercise Seated Shoulder Press Lying Leg Extension Lying Lat Pulldowns Low Back Extensions Standing Biceps Curl...
Assembly and Owners Manual
Page 19
... way to set you reach three rounds of Circuit 1, add one round of Circuit 2. Once you are increasing your age. Circuit 1 Body Part Chest Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Legs Aerobic Rowing Trunk Aerobic Rowing Exercise Bench Press 30 - 60 Seconds Leg Press 30 -... Seated Leg Curl 30 - 60 Seconds Seated Resisted Abdominal Crunch 30 - 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...
... way to set you reach three rounds of Circuit 1, add one round of Circuit 2. Once you are increasing your age. Circuit 1 Body Part Chest Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Legs Aerobic Rowing Trunk Aerobic Rowing Exercise Bench Press 30 - 60 Seconds Leg Press 30 -... Seated Leg Curl 30 - 60 Seconds Seated Resisted Abdominal Crunch 30 - 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...
Assembly and Owners Manual
Page 20
...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 5-8 5-8 5-8 5-8 5-8 5-8 Day 2 Body Part Back Arms Exercise Barbell Bent Over Row Wide Pulldowns Standing Biceps Curl Reverse Grip Barbell Curls Seated Triceps Extension Triceps Pushdown Sets 2-4 2-4 2-4 2-4 2-4 2-4... Reps 5-8 5-8 5-8 5-8 5-8 5-8 Day 3 Body Part Legs Trunk Exercise The Squat Lying Prone Leg Curl Seated Leg Curl Seated (Straight Leg) Calf Raise Low Back Extension Seated Resisted ...
...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 5-8 5-8 5-8 5-8 5-8 5-8 Day 2 Body Part Back Arms Exercise Barbell Bent Over Row Wide Pulldowns Standing Biceps Curl Reverse Grip Barbell Curls Seated Triceps Extension Triceps Pushdown Sets 2-4 2-4 2-4 2-4 2-4 2-4... Reps 5-8 5-8 5-8 5-8 5-8 5-8 Day 3 Body Part Legs Trunk Exercise The Squat Lying Prone Leg Curl Seated Leg Curl Seated (Straight Leg) Calf Raise Low Back Extension Seated Resisted ...
Assembly and Owners Manual
Page 25
... in your lower back. • Grasp handles with palms facing away from back support, thereby increasing the challenge of spinal stabilization as part of the exercise. • Keep your sides. Front Shoulder Press Shoulder Flexion (elbow stabilized near extension) Muscles worked: This exercise... palms facing forward. performing all reps with one pressing while the other is returning). both pulley positions are listed as the front part of these exercises even more effective. Key points: • Keep the chest up and abdominals tight throughout the entire motion to...
... in your lower back. • Grasp handles with palms facing away from back support, thereby increasing the challenge of spinal stabilization as part of the exercise. • Keep your sides. Front Shoulder Press Shoulder Flexion (elbow stabilized near extension) Muscles worked: This exercise... palms facing forward. performing all reps with one pressing while the other is returning). both pulley positions are listed as the front part of these exercises even more effective. Key points: • Keep the chest up and abdominals tight throughout the entire motion to...
Assembly and Owners Manual
Page 31
... Shoulder Raise Shoulder Flexion (elbow stabilized) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids) as well as the trapezius and rhomboids. Key points: • Keep the chest lifted and the abdominals tightened throughout the entire...
... Shoulder Raise Shoulder Flexion (elbow stabilized) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids) as well as the trapezius and rhomboids. Key points: • Keep the chest lifted and the abdominals tightened throughout the entire...
Assembly and Owners Manual
Page 32
... only. FINISH 32 START Shoulder Exercises Military Press Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids and the front part of the middle deltoids), the rotator cuff muscles, the upper back muscles (trapezius), and the triceps muscles located on the back of the movement. •...
... only. FINISH 32 START Shoulder Exercises Military Press Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids and the front part of the middle deltoids), the rotator cuff muscles, the upper back muscles (trapezius), and the triceps muscles located on the back of the movement. •...
Assembly and Owners Manual
Page 38
... the back of the upper arms are also involved in the cable to stabilize your upper back as well as the muscles between the lower part of your spine while maintaining a flat lower back. Starting position: • Remove the bench, straddle the rail and stand facing away from your hips (not...
... the back of the upper arms are also involved in the cable to stabilize your upper back as well as the muscles between the lower part of your spine while maintaining a flat lower back. Starting position: • Remove the bench, straddle the rail and stand facing away from your hips (not...
Assembly and Owners Manual
Page 44
... shoulder blade completely still. • Slowly return to the starting position. FINISH START Seated Wrist Extension Muscles worked: This exercise develops the back and top parts of your fists toward the forearms. • Slowly return to the starting position without relaxing the biceps. Starting position: • Sit facing the Power Rods...
... shoulder blade completely still. • Slowly return to the starting position. FINISH START Seated Wrist Extension Muscles worked: This exercise develops the back and top parts of your fists toward the forearms. • Slowly return to the starting position without relaxing the biceps. Starting position: • Sit facing the Power Rods...
Assembly and Owners Manual
Page 45
... Narrow. START Arm Exercises 45 Standing Wrist Extension Muscles worked: This exercise emphasizes the back and top parts of your forearms. It also isometrically challenges your elbow flexors, located on the front part of your forearms. • Slowly return to the starting position. Key points: • Move... your elbows 90 degrees hold that elbow position throughout the entire exercise. FINISH START Seated Wrist Curl Muscles worked: This exercise develops the front part of the forearms at all times. • You can perform this exercise one arm at your wrist. • Do not rock ...
... Narrow. START Arm Exercises 45 Standing Wrist Extension Muscles worked: This exercise emphasizes the back and top parts of your forearms. It also isometrically challenges your elbow flexors, located on the front part of your forearms. • Slowly return to the starting position. Key points: • Move... your elbows 90 degrees hold that elbow position throughout the entire exercise. FINISH START Seated Wrist Curl Muscles worked: This exercise develops the front part of the forearms at all times. • You can perform this exercise one arm at your wrist. • Do not rock ...
Assembly and Owners Manual
Page 46
It also isometrically challenges your elbow flexors, located on the front part of your grip. FINISH Pulley position: Narrow. FINISH START Reverse Curl Elbow Flexion (in your lower back. • Bend your arms 90 degrees, palms up, ... while keeping your elbows at your sides and your lower back. 46 START Arm Exercises Standing Wrist Curl Muscles worked: This exercise emphasizes the front part of your forearms as well as well. Motion: • Slowly curl your fists upward. • K eeping your forearms still, slowly let your body. Key...
It also isometrically challenges your elbow flexors, located on the front part of your grip. FINISH Pulley position: Narrow. FINISH START Reverse Curl Elbow Flexion (in your lower back. • Bend your arms 90 degrees, palms up, ... while keeping your elbows at your sides and your lower back. 46 START Arm Exercises Standing Wrist Curl Muscles worked: This exercise emphasizes the front part of your forearms as well as well. Motion: • Slowly curl your fists upward. • K eeping your forearms still, slowly let your body. Key...
Assembly and Owners Manual
Page 53
... lower back. • Slowly straighten your legs, but do not lock your knees. • You may fold your arms across the shoulders, not on every part of each side of the bar. • Flatten your back, keep your chest up and back flat as your knees. Motion: • Bend your knees...
... lower back. • Slowly straighten your legs, but do not lock your knees. • You may fold your arms across the shoulders, not on every part of each side of the bar. • Flatten your back, keep your chest up and back flat as your knees. Motion: • Bend your knees...
Assembly and Owners Manual
Page 56
... FINISH START FINISH Leg Exercises Lying Leg Extension Knee Flexion with Hip Flexion Muscles worked: This exercise allows you to strengthen and develop the front part of your upper thighs (quadriceps muscle groups), helping to the starting position without relaxing. Motion: • Slowly straighten your leg, moving only your knee/lower...
... FINISH START FINISH Leg Exercises Lying Leg Extension Knee Flexion with Hip Flexion Muscles worked: This exercise allows you to strengthen and develop the front part of your upper thighs (quadriceps muscle groups), helping to the starting position without relaxing. Motion: • Slowly straighten your leg, moving only your knee/lower...
Assembly and Owners Manual
Page 60
... by sticking the hips out as the feet. 60 START Leg Exercises Ankle Eversion Muscles worked: This exercise strengthens and develops the muscles on every part of each and every repetition! • Never attempt to exercise with more resistance than you are physically able to handle. These muscles are essential for...
... by sticking the hips out as the feet. 60 START Leg Exercises Ankle Eversion Muscles worked: This exercise strengthens and develops the muscles on every part of each and every repetition! • Never attempt to exercise with more resistance than you are physically able to handle. These muscles are essential for...