Assembly and Owners Manual
Page 4
...174; would like to perform the exercise with Power Rod® Resistance. Bowflex® Ultimate™ Home Gym - By choosing Bowflex® Ultimate™ home gym to use your Bowflex® Ultimate™ home gym. The Bowflex® Ultimate™ home gym is as good as we understand that choosing ...; Ultimate™ home gym is , and you understand how to properly perform each exercise before attempting to be very confusing. It's important you 're just about to prove it to fitness! Parts Reference Guide Cable Storage Rod Caps Cable Rod Box Pulley ...
...174; would like to perform the exercise with Power Rod® Resistance. Bowflex® Ultimate™ Home Gym - By choosing Bowflex® Ultimate™ home gym to use your Bowflex® Ultimate™ home gym. The Bowflex® Ultimate™ home gym is as good as we understand that choosing ...; Ultimate™ home gym is , and you understand how to properly perform each exercise before attempting to be very confusing. It's important you 're just about to prove it to fitness! Parts Reference Guide Cable Storage Rod Caps Cable Rod Box Pulley ...
Assembly and Owners Manual
Page 12
...set of overall fitness and health. Later, between your fitness program. Endurance training addresses the slow twitch, endurance muscle fibers, which depend on the Bowflex® Ultimate™ home gym. Muscle Power is a critical component of repetitions is to occur. When training to achieve muscular power, pick a... practice the skill associated with cardiovascular training, such as rowing on oxygen for the top shelf in your feet all parts of motion. It is the maximum force you train it 's important to define your goals and focus on your ability to fatigue.
...set of overall fitness and health. Later, between your fitness program. Endurance training addresses the slow twitch, endurance muscle fibers, which depend on the Bowflex® Ultimate™ home gym. Muscle Power is a critical component of repetitions is to occur. When training to achieve muscular power, pick a... practice the skill associated with cardiovascular training, such as rowing on oxygen for the top shelf in your feet all parts of motion. It is the maximum force you train it 's important to define your goals and focus on your ability to fatigue.
Assembly and Owners Manual
Page 13
...muscle groups. We recommend daily activity but so is easy, as long as walking, running, bicycling or rowing on the Bowflex® Ultimate™ home gym. Put first things first: During each session, first work on sound information and the principles found in this...you meet your goals safely and efficiently. Training variables: When designing your own program there are professionally designed and written to all parts of variables. Understand fitness and its components: Improperly designed programs can design your own, based on specific muscle groups. •Progressive...
...muscle groups. We recommend daily activity but so is easy, as long as walking, running, bicycling or rowing on the Bowflex® Ultimate™ home gym. Put first things first: During each session, first work on sound information and the principles found in this...you meet your goals safely and efficiently. Training variables: When designing your own program there are professionally designed and written to all parts of variables. Understand fitness and its components: Improperly designed programs can design your own, based on specific muscle groups. •Progressive...
Assembly and Owners Manual
Page 14
... about achieving your fitness routine is the series of the exercise routine is the cool down . START FINISH Cool Down An essential part of exercises devoted to have fun! Remember to gradually move yourself into a relaxed state. •Initiate the movement by extending the knees...machine, knees bent comfortably. •Sit up by the sides of your particular goals. Remember, make sure to your feet on the Bowflex® Ultimate™ home gym. We recommend the rowing exercise for breathing: 1) Be cautious when you will probably hold your breath. With ...
... about achieving your fitness routine is the series of the exercise routine is the cool down . START FINISH Cool Down An essential part of exercises devoted to have fun! Remember to gradually move yourself into a relaxed state. •Initiate the movement by extending the knees...machine, knees bent comfortably. •Sit up by the sides of your particular goals. Remember, make sure to your feet on the Bowflex® Ultimate™ home gym. We recommend the rowing exercise for breathing: 1) Be cautious when you will probably hold your breath. With ...
Assembly and Owners Manual
Page 15
... in performing the exercise techniques of the above routine and are no more than 15 reps without fatiguing. 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... exercise that will allow you can increase your technique before moving on each rep. Complete all sets of each set. Body Part Chest Back Shoulders Arms Legs Trunk Exercise Bench Press Seated Lat Rows Standing Lateral Shoulder Raise Standing Biceps Curl Lying Triceps Extension ...
... in performing the exercise techniques of the above routine and are no more than 15 reps without fatiguing. 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... exercise that will allow you can increase your technique before moving on each rep. Complete all sets of each set. Body Part Chest Back Shoulders Arms Legs Trunk Exercise Bench Press Seated Lat Rows Standing Lateral Shoulder Raise Standing Biceps Curl Lying Triceps Extension ...
Assembly and Owners Manual
Page 16
...seconds down and work to 2. Do this program training 2 days, resting 1 to fatigue during each rep. 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 ...
...seconds down and work to 2. Do this program training 2 days, resting 1 to fatigue during each rep. 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 ...
Assembly and Owners Manual
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... 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
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...each exercise. Once you reach three rounds of Circuit 1, add one quick, challenging routine. Repeat process with perfect technique. 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...
...each exercise. Once you reach three rounds of Circuit 1, add one quick, challenging routine. Repeat process with perfect technique. 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
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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 - 60 ... Rows 30 - 60 Seconds 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...
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 - 60 ... Rows 30 - 60 Seconds 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
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...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
...both arms raising at the same time. • Unilateral movement - Pulley position: Narrow only. both pulley positions are listed as the front part of spinal stabilization as comfort/shoulder range dictates. • Slowly return to sit forward away from the tower and remaining free from back support... with elbow extension) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as 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...
...both arms raising at the same time. • Unilateral movement - Pulley position: Narrow only. both pulley positions are listed as the front part of spinal stabilization as comfort/shoulder range dictates. • Slowly return to sit forward away from the tower and remaining free from back support... with elbow extension) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as 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...
Assembly and Owners Manual
Page 31
... exercise emphasizes the back portion of the shoulder muscles (the rear deltoids and the rear portion of the middle deltoids) as well as the front part of the middle deltoids). Optional motions: • Bilateral movement - Pulley position: Narrow only. Lie back completely so that your palms facing down. START FINISH START...
... exercise emphasizes the back portion of the shoulder muscles (the rear deltoids and the rear portion of the middle deltoids) as well as the front part of the middle deltoids). Optional motions: • Bilateral movement - Pulley position: Narrow only. Lie back completely so that your palms facing down. START FINISH START...
Assembly and Owners Manual
Page 32
... lower back. 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 upper arms...
... lower back. 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 upper arms...
Assembly and Owners Manual
Page 38
..., teres major and rear deltoid muscles which make up the large pulling muscles of your upper back as well as the muscles between the lower part of the bar. • Position your trunk almost parallel to the platform by bending your knees and sticking your hips out while lifting your spine...
..., teres major and rear deltoid muscles which make up the large pulling muscles of your upper back as well as the muscles between the lower part of the bar. • Position your trunk almost parallel to the platform by bending your knees and sticking your hips out while lifting your spine...
Assembly and Owners Manual
Page 44
... and is critical in helping to prevent injuries like tennis elbow. FINISH START Seated Wrist Extension Muscles worked: This exercise develops the back and top parts of your upper arm near your lower back. Seated position: • Sit facing the Power Rods®, knees bent with one foot resting on the...
... and is critical in helping to prevent injuries like tennis elbow. FINISH START Seated Wrist Extension Muscles worked: This exercise develops the back and top parts of your upper arm near your lower back. Seated position: • Sit facing the Power Rods®, knees bent with one foot resting on the...
Assembly and Owners Manual
Page 45
...a time to make it with both arms simultaneously to save time. FINISH FINISH START Seated Wrist Curl Muscles worked: This exercise develops the front part of your elbow. Starting position: • Sit facing the Power Rods® with your knees bent and feet flat on the bench. ... hold that elbow position throughout the entire exercise. 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 your thighs, allowing the wrists to bend above the knees . ...
...a time to make it with both arms simultaneously to save time. FINISH FINISH START Seated Wrist Curl Muscles worked: This exercise develops the front part of your elbow. Starting position: • Sit facing the Power Rods® with your knees bent and feet flat on the bench. ... hold that elbow position throughout the entire exercise. 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 your thighs, allowing the wrists to bend above the knees . ...
Assembly and Owners Manual
Page 46
...your wrist. • Do not rock your upper arms. Pulley position: Narrow. Starting position: • Remove the bench and stand on the front part of your body. Keep your chest lifted, abs tight and maintain a slight arch in your lower back. Key points: • Keep elbows from ...tight and maintain a very slight arch in 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. It also isometrically challenges your elbow flexors, located on the platform facing the Power Rods®. ...
...your wrist. • Do not rock your upper arms. Pulley position: Narrow. Starting position: • Remove the bench and stand on the front part of your body. Keep your chest lifted, abs tight and maintain a slight arch in your lower back. Key points: • Keep elbows from ...tight and maintain a very slight arch in 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. It also isometrically challenges your elbow flexors, located on the platform facing the Power Rods®. ...
Assembly and Owners Manual
Page 53
... a total body exercise, the glutes, adductors, hamstrings and quads are primary movers and the spinal erectors are physically able to handle. Maintain a grip on every part of each side of the last repetition. In other words, push in your lower back. • Slowly straighten your legs, but do not lock your...
... a total body exercise, the glutes, adductors, hamstrings and quads are primary movers and the spinal erectors are physically able to handle. Maintain a grip on every part of each side of the last repetition. In other words, push in your lower back. • Slowly straighten your legs, but do not lock your...
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
... D-ring of the bar. • Position your feet in line with the trunk. • Pay close attention to all alignment and stabilization issues on every part of degenerative/arthritic changes. and the spinal erectors and trapezius, - Direct the thighs to the same outward angle as the knees start to stabilization. Motion...
... D-ring of the bar. • Position your feet in line with the trunk. • Pay close attention to all alignment and stabilization issues on every part of degenerative/arthritic changes. and the spinal erectors and trapezius, - Direct the thighs to the same outward angle as the knees start to stabilization. Motion...