Assembly and Owners Manual
Page 2
Internal Rotation 28 Shoulder Rotator Cuff - Table of Contents Important Safety Precautions 3 Getting To Know Your Machine 4 About Your Bowflex® Ultimate™ Home Gym At tachment s 9 Using Your Machine 10 Defining Your Goals 12 Exercising Properly 14 The Workouts The 20 Minute Better Body ... Crunch 49 Reverse Crunch 50 Resisted Reverse Crunch 50 Trunk Rotation 51 Abdominal Crunch 51 Leg Exercises Leg Extension 52 Leg Curl ...52 The Squat 53 Leg Press 53 Lying (Prone) Leg Curl 54 Standing Hip Extension 54 Standing Hip Flexion 55 Seated Leg Curl 55 Lying Leg Extension...
Internal Rotation 28 Shoulder Rotator Cuff - Table of Contents Important Safety Precautions 3 Getting To Know Your Machine 4 About Your Bowflex® Ultimate™ Home Gym At tachment s 9 Using Your Machine 10 Defining Your Goals 12 Exercising Properly 14 The Workouts The 20 Minute Better Body ... Crunch 49 Reverse Crunch 50 Resisted Reverse Crunch 50 Trunk Rotation 51 Abdominal Crunch 51 Leg Exercises Leg Extension 52 Leg Curl ...52 The Squat 53 Leg Press 53 Lying (Prone) Leg Curl 54 Standing Hip Extension 54 Standing Hip Flexion 55 Seated Leg Curl 55 Lying Leg Extension...
Assembly and Owners Manual
Page 4
... and aerobic training that can be performed on its promises! Bowflex® Ultimate™ Home Gym - Parts Reference Guide Cable Storage Rod Caps Cable Rod Box Pulley Frame Adjustable Pulley System Pulley Hand Grip/ Ankle Cuff Foot Rest Standing/ Squat Platform Spring Lock Seat Pin Lat Bar Rests Lat Bar Power Rods...
... and aerobic training that can be performed on its promises! Bowflex® Ultimate™ Home Gym - Parts Reference Guide Cable Storage Rod Caps Cable Rod Box Pulley Frame Adjustable Pulley System Pulley Hand Grip/ Ankle Cuff Foot Rest Standing/ Squat Platform Spring Lock Seat Pin Lat Bar Rests Lat Bar Power Rods...
Assembly and Owners Manual
Page 8
...effectiveness of turns to the rod cables. Using the Bowflex® Ultimate™ Home Gym Low Pulley/Squat Station Connect the low pulley/squat station with a snap hook to the left, then pull out. Next, fasten the squat cables to use it for a wide variety of ... pulley position. Using Your Machine Using the Bowflex® Ultimate™ Home Gym Adjustable Pulley System Using the Bowflex® Ultimate™ home gym adjustable pulley system is locked and secure before adding any resistance attached, thread the squat cables through the low pulley. Exercises in the...
...effectiveness of turns to the rod cables. Using the Bowflex® Ultimate™ Home Gym Low Pulley/Squat Station Connect the low pulley/squat station with a snap hook to the left, then pull out. Next, fasten the squat cables to use it for a wide variety of ... pulley position. Using Your Machine Using the Bowflex® Ultimate™ Home Gym Adjustable Pulley System Using the Bowflex® Ultimate™ home gym adjustable pulley system is locked and secure before adding any resistance attached, thread the squat cables through the low pulley. Exercises in the...
Assembly and Owners Manual
Page 11
... remove any Power Rod® resistance. To use the adjustable pulley system. Safety • B efore using the low pulley/squat attachment. • Always adjust cable travel and tension of your Bowflex® Ultimate™ home gym. Safety • Always wear shoes with non-skid soles when using the attachment make sure all exercise...
... remove any Power Rod® resistance. To use the adjustable pulley system. Safety • B efore using the low pulley/squat attachment. • Always adjust cable travel and tension of your Bowflex® Ultimate™ home gym. Safety • Always wear shoes with non-skid soles when using the attachment make sure all exercise...
Assembly and Owners Manual
Page 20
... 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 Abdominal Crunch Sets 2-4 2-4 2-4 2-4 2-4 2-4 Reps 5-8 5-8 5-8 5-8 8-12 5-8 This is designed...
... 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 Abdominal Crunch Sets 2-4 2-4 2-4 2-4 2-4 2-4 Reps 5-8 5-8 5-8 5-8 8-12 5-8 This is designed...
Assembly and Owners Manual
Page 53
... not lock your knees. • You may fold your pushing/pressing effort through the toes or heels. • Using control, slowly squat down by mentally directing your arms across the shoulders, not on your quads tightened throughout the entire motion. • Do not use momentum.... your lower back. • Slowly return to handle. START FINISH START FINISH Leg Exercises 53 The Squat Knee Extension, Hip Extension, Ankle Plantarflexion Muscles worked: Although the squat is more resistance than you to the knee cartilage and increases the probability of the bar. • ...
... not lock your knees. • You may fold your pushing/pressing effort through the toes or heels. • Using control, slowly squat down by mentally directing your arms across the shoulders, not on your quads tightened throughout the entire motion. • Do not use momentum.... your lower back. • Slowly return to handle. START FINISH START FINISH Leg Exercises 53 The Squat Knee Extension, Hip Extension, Ankle Plantarflexion Muscles worked: Although the squat is more resistance than you to the knee cartilage and increases the probability of the bar. • ...
Assembly and Owners Manual
Page 60
...hips continue to move backward. • Lower to handle. and the spinal erectors and trapezius, - Increase depth slowly according to the squat and is very similar to your ability, knee conditions, etc. To go lower than the harness allows, connect the cable snap hook directly...lateral agility of the foot farthest from the Power Rods®. • Slowly return to stabilization. Motion: • Using control, slowly squat down by sticking the hips out as the feet. It involves the glutes, adductors, hamstrings and quads - This will require experimentation. Many people...
...hips continue to move backward. • Lower to handle. and the spinal erectors and trapezius, - Increase depth slowly according to the squat and is very similar to your ability, knee conditions, etc. To go lower than the harness allows, connect the cable snap hook directly...lateral agility of the foot farthest from the Power Rods®. • Slowly return to stabilization. Motion: • Using control, slowly squat down by sticking the hips out as the feet. It involves the glutes, adductors, hamstrings and quads - This will require experimentation. Many people...
Assembly and Owners Manual
Page 88
...Pulley Snap Hook Ring Hand Grip/ Ankle Cuff Squat Platform Squat Pulley Squat Bar Rod Box Adjustable Pulley System Bench Leg Extension Assembly (if so equipped) Leg Extension Seat Leg Extension Rollers Seat Foot Rest Seat Rail Leg Extension Pulley Bowflex® Ultimate™ Parts Reference Guide Pulley Rod Cap ... . In addition, the leg extension cables can be clipped into the lat tower assembly as shown in the picture to the Bowflex® Ultimate™ are not in use they can be conveniently tucked into the special clip assembly located under the bench as shown to...
...Pulley Snap Hook Ring Hand Grip/ Ankle Cuff Squat Platform Squat Pulley Squat Bar Rod Box Adjustable Pulley System Bench Leg Extension Assembly (if so equipped) Leg Extension Seat Leg Extension Rollers Seat Foot Rest Seat Rail Leg Extension Pulley Bowflex® Ultimate™ Parts Reference Guide Pulley Rod Cap ... . In addition, the leg extension cables can be clipped into the lat tower assembly as shown in the picture to the Bowflex® Ultimate™ are not in use they can be conveniently tucked into the special clip assembly located under the bench as shown to...
Assembly and Owners Manual
Page 90
A-2 Item #: 1 Qty.: 1 Descr: Lower Lat Tower Bowflex® Ultimate™ Parts List Item #: 2 Qty.: 1 Descr: Left Main Frame Assembly Item #: 3 Qty.: 1 Descr: Right Main Frame Assembly Item #: 4 Qty.: 1 Descr: Squat Frame Item #: 5 Qty.: 1 Descr: Squat Platform Item #: 6 Qty.: 1 Descr: Adjustable Pulley System Item #: 7 Qty.: 2 Descr: Adjustable ...Qty.: 1 Descr: Bench Rest Bracket Item #: 27 Qty.: 2 Descr: Rod Cable Length: 43" Item #: 32 Qty.: 2 Descr: Squat Cable Length: 35" Item #: 33 Qty.: 4 Descr: Snap Hook Item #: 35 Qty.: 1 Descr: 48" Bar Item #: 36 Qty.: 2 Descr...
A-2 Item #: 1 Qty.: 1 Descr: Lower Lat Tower Bowflex® Ultimate™ Parts List Item #: 2 Qty.: 1 Descr: Left Main Frame Assembly Item #: 3 Qty.: 1 Descr: Right Main Frame Assembly Item #: 4 Qty.: 1 Descr: Squat Frame Item #: 5 Qty.: 1 Descr: Squat Platform Item #: 6 Qty.: 1 Descr: Adjustable Pulley System Item #: 7 Qty.: 2 Descr: Adjustable ...Qty.: 1 Descr: Bench Rest Bracket Item #: 27 Qty.: 2 Descr: Rod Cable Length: 43" Item #: 32 Qty.: 2 Descr: Squat Cable Length: 35" Item #: 33 Qty.: 4 Descr: Snap Hook Item #: 35 Qty.: 1 Descr: 48" Bar Item #: 36 Qty.: 2 Descr...
Assembly and Owners Manual
Page 93
Assembling Your Bowflex® Ultimate™ A-5 Step 3: SQUAT PLATFORM & FRAME ASSEMBLY Locate the following parts for this step: • Large plastic squat platform (Item #5) • Squat frame (Item #4) • Four (4) 3/8"X4-3/4" bolts (Item #52) • Six (6) 3/8" washers (Item #54) • Two 3/8" lock nuts (Item #57)... of the Seat Rail.Take two bolts (Item #75) and place them through holes in Figure D. Figure C Slide the squat platform onto the frame assembly by kneeling on it and tighten all the bolts. 5 Unit appears like this following parts for this assembly...
Assembling Your Bowflex® Ultimate™ A-5 Step 3: SQUAT PLATFORM & FRAME ASSEMBLY Locate the following parts for this step: • Large plastic squat platform (Item #5) • Squat frame (Item #4) • Four (4) 3/8"X4-3/4" bolts (Item #52) • Six (6) 3/8" washers (Item #54) • Two 3/8" lock nuts (Item #57)... of the Seat Rail.Take two bolts (Item #75) and place them through holes in Figure D. Figure C Slide the squat platform onto the frame assembly by kneeling on it and tighten all the bolts. 5 Unit appears like this following parts for this assembly...