Bowflex Ultimate 2 Owners Manual

Bowflex Ultimate 2 Manual

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  • Bowflex Ultimate 2 | Owners Manual - Page 1
    Special Edition Includes: Dr. Ellington Darden's Six Week Fast Fat Loss - Body Leanness Program The Bowflex Ultimate® 2 Owner's Manual and Fitness Guide www.bowflex.com 000-4302-091530.D (Shown with optional accessories)
  • Bowflex Ultimate 2 | 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
  • Bowflex Ultimate 2 | Owners Manual - Page 3
    account. • When using the Bowflex Ultimate® 2 home gym for standing leg ­exercises, always grasp the Lat Tower on your machine for ­stability. They should be controlled and instructed on • Keep out of the path of the Power Rod® units the correct use of the equipment. when exercising and make
  • Bowflex Ultimate 2 | Owners Manual - Page 4
    so using Power Rod® Resistance. 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 Frame Rod Hook Cable Adjustable Pulley
  • Bowflex Ultimate 2 | Owners Manual - Page 5
    rods. Stand off to one side when connecting and disconnecting the Power Rod® units from the cables. When You Are Not Using Your Bowflex Ultimate® 2 Disconnect the cables from the Power Rod® units when your are not using your Bowflex Ultimate® 2. Use the rod binding strap included with your machine
  • Bowflex Ultimate 2 | Owners Manual - Page 6
    below to fold your Bowflex Ultimate® 2. Once it's ­folded, simply roll it away. 1. Remove all attachments and the bench from the machine. 2. Lock the sliding seat in the forward locked position. 3. Lift the seat rail (toward the Power Rod® units) and lock it in the upright position using the rail
  • Bowflex Ultimate 2 | Owners Manual - Page 7
    hole. Rest the bench's incline support bracket on the base of the Power Rod® units. "Free Sliding" Position: Remove the long ­bench pad. 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 regular grips, hand cuffs or
  • Bowflex Ultimate 2 | Owners Manual - Page 8
    before adding any Power Rod® resistance to the pulley. Exercises in the wide position may require a lighter weight than those in the narrow position. Use the pulley system in either the wide or narrow pulley position. We've included a guide The Bowflex Ultimate® 2 adjustable pulley system allows
  • Bowflex Ultimate 2 | Owners Manual - Page 9
    the leg attachment cables to the rod cables. Once this is accomplished, you are ready to add Power Rod® resistance to the attachment. 1) Hook the Leg Extension to the Seat Rail Support 2) Hook the Leg Extension Seat to the Leg Extension 3) Place the Bench on the Seat Rail The Bowflex Ultimate
  • Bowflex Ultimate 2 | Owners Manual - Page 10
    Bowflex Ultimate® 2 Attachments Using the Bowflex­Ultimate® 2 Squat Attachment WARNING Failure to secure the Seat Rail Securing Device into the seat rail may cause injury. It is important to lock the Seat Rail Securing Device into the Seat Rail before performing the following exercises: • Standing
  • Bowflex Ultimate 2 | Owners Manual - Page 11
    Bowflex Ultimate® 2 Attachments Part A (continued) Lock the Seat Rail Securing Device Step 4: Secure the Seat Rail Securing Device 4-1 Insert the Seat Rail Securing Device into the hole in the Seat Rail until it clicks (Figures 5, 6, 7). Step 5: Make sure that the Seat Rail is secured. 5-1 Stand
  • Bowflex Ultimate 2 | Owners Manual - Page 12
    it back to the locked position. Finally, slide the squat attachment up until it locks into the lowest hole on the bottom of the seat rail. Now you can extend the cables from the sliding pulleys on the chest bar to the hooks on the sides of the squat attachment and add Power Rod® resistance. Use the
  • Bowflex Ultimate 2 | Owners Manual - Page 13
    Your Bowflex Ultimate® 2 Attachments Part C Release the Seat Rail Securing Device Step 1: Secure the Seat Rail Securing Device 1-1 With your inside foot on the machine base, hold the Seat Rail with one hand and push your shoulder into it lightly (Figure 9). 1-2 C ontinue to hold the Seat Rail
  • Bowflex Ultimate 2 | Owners Manual - Page 14
    in position before adding weight to the cables. • A lways check fasteners, snap hooks, cables and pulleys before each workout to ensure proper functioning. 1) Hook the Ab Crunch to the Seat Rail Support 2) Push firmly into place the ab crunch cable. The Bowflex® DVD Player (optional) The
  • Bowflex Ultimate 2 | Owners Manual - Page 15
    sound method of improving power of time. It comes into play when you jog a mile in your sport is to train for power using the correct or ride a bike. It is a ­critical component of overall joint movements, as described in this manual. fitness and health. Any exercise program must be
  • Bowflex Ultimate 2 | Owners Manual - Page 16
    ­provides balanced development to all parts of the body and includes both aerobic and strength exercise. Only then will you meet your goals safely and efficiently. The workout routines found in this manual are professionally designed and written to target specific fitness goals. Should you not find
  • Bowflex Ultimate 2 | Owners Manual - Page 17
    routine is to sit and relax, so you can focus on what you are about to do and think about achieving your end goal. Warming Up We recommend that you warm up by rowing on the Bowflex Ultimate® 2. Aerobic Rowing Position: • R emove bench, unlock the seat. • S it on the seat facing the Power Rod
  • Bowflex Ultimate 2 | Owners Manual - Page 18
    to fatigue during each set. Body Part Chest Back Shoulders Arms Legs Trunk Exercise Bench Press Seated Lat Rows Standing Lateral Shoulder Raise Standing Biceps Curl Lying 45° Triceps Extension Leg Extension Leg Curl Knee Flexion Seated Calf Press Low Back Extension Resisted Abdominal Crunch Sets
  • Bowflex Ultimate 2 | Owners Manual - Page 19
    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 12-15 12-15 12-15 12-15 10-12 10-12
  • Bowflex Ultimate 2 | Owners Manual - Page 20
    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 Aerobic Rowing Sets Reps 2-4 8-12 2-4 8-12 2-4 8-12
  • Bowflex Ultimate 2 | Owners Manual - Page 21
    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 Exercise Rear Deltoid Rows Lying 45° Triceps Extensions Leg Curl Knee Flexion Seated Resisted Oblique Crunch Seated
  • Bowflex Ultimate 2 | Owners Manual - Page 22
    Flexion 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 Seconds
  • Bowflex Ultimate 2 | Owners Manual - Page 23
    Standing Biceps Curl Reverse Curl Lying 45° Triceps Extension "Rope" 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 Sets Squat 2-4 Leg Curl Knee Flexion 2-4 Leg Extension 2-4 Seated Calf Press 2-4 Low Back Extension 2-4 Seated
  • Bowflex Ultimate 2 | Owners Manual - Page 24
    2222 Chest Exercises Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 90° angle between upper arms and torso
  • Bowflex Ultimate 2 | Owners Manual - Page 25
    Exercises Decline Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps Bench Position: 45˚ incline Accessory: Hand Grips Pulleys . • Cables travel beneath arms, forearms aligned with cables. • Bend your elbows back, keeping upper
  • Bowflex Ultimate 2 | Owners Manual - Page 26
    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 floor, head back against bench. START • Lie flat on your back, head toward the Power Rod® units. Position yourself far
  • Bowflex Ultimate 2 | Owners Manual - Page 27
    incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Maintain a 90º angle between your upper arms and your torso throughout the exercise. • Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front. Lower your arms 8-10
  • Bowflex Ultimate 2 | Owners Manual - Page 28
    Position: Removed Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Do not swing your arms upward or move your trunk during the motion. • Keep your feet on floor. START • Remove the bench and stand on the platform, straddling the seat rail and facing the Power Rod® units
  • Bowflex Ultimate 2 | Owners Manual - Page 29
    Exercises Seated Shoulder Press - Shoulder Adduction (and elbow extension) Muscles worked: Front Deltoids; Upper Trapezius; Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys from the Power Rod® units. • Keep your chest up, abs tight and maintain a slight arch in lower back. •
  • Bowflex Ultimate 2 | Owners Manual - Page 30
    variation, try this exercise bent forward slightly from the hips. START • Stand on the platform, facing the Power Rod® units. • Reach down and grasp the Hand Grips, palms facing each other. • Let your arms hang at your sides. ACTION • Slowly raise your shoulders towards the back of your head
  • Bowflex Ultimate 2 | Owners Manual - Page 31
    : Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Scapular Depression START FINISH Success Tips • Do not lose spinal alignment-keep your chest lifted and head on bench. • Keep knees bent and feet flat on floor. START • Lie on the bench, head toward the Power Rod® units. • Grasp
  • Bowflex Ultimate 2 | Owners Manual - Page 32
    Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. • Keep abdominals tight and maintain good spinal alignment. • Do not increase the arch in your lower back while you are lifting your arms. START • Sit on the bench facing Power Rod
  • Bowflex Ultimate 2 | Owners Manual - Page 33
    Forward Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. • Keep abdominals tight and maintain good spinal alignment. • Do not increase swing arms upward or move trunk during movement. START • Sit on the bench facing Power Rod® units
  • Bowflex Ultimate 2 | Owners Manual - Page 34
    other side of the machine. Rotator Cuff Internal Rotation Muscles worked: Subscapularis; Pectoralis Major Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Control the motion during the entire exercise. DO NOT USE MOMENTUM. • Do not rotate
  • Bowflex Ultimate 2 | Owners Manual - Page 35
    Muscles worked: Latissimus Dorsi Bench Position: Removed Accessory: Lat Bar Pulleys: Lat Tower Success Tips • Do Exercises Stiff Arm Pulldown START FINISH START • Remove the bench and stand facing the Power Rod® units straddling the rail. • Grasp the lat bar with your palms down and step back
  • Bowflex Ultimate 2 | Owners Manual - Page 36
    . Low Back Extension - Seated (with hip extension) Muscles worked: Erector Spinae Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. Lean head back against the bench. • Keep your spine aligned, abs tight
  • Bowflex Ultimate 2 | Owners Manual - Page 37
    your chest lifted, abs tight, and a very slight arch in your lower back. • Keep knees bent and feet flat on floor. • Keep the lats tightened throughout the entire motion. START • Attach a Hand Grip to each cable on the Lat Tower Pulleys. • Straddle the bench facing the Power Rod® units, grasp
  • Bowflex Ultimate 2 | Owners Manual - Page 38
    36 Back Exercises Seated Lat Rows - Shoulder Extension (and elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. • Do not
  • Bowflex Ultimate 2 | Owners Manual - Page 39
    , chest lifted. 37 Back Exercises Standing Lat Row START FINISH START • Remove the seat, stand on the platform facing away from the Power Rod® units, and grasp the handles with an overhand grip, arms hanging toward pulleys. Bend over to about 45º, slight tension in the cables. ACTION • Slowly
  • Bowflex Ultimate 2 | Owners Manual - Page 40
    your chest lifted, abs tight and maintain a slight arch in lower back. • Tighten the triceps throughout the exercise, using controlled motion. START • Straddle the Seat Rail, facing the Power Rod® units. • Grasp the Bent Lat Bar, palms facing down. • Stand slightly back from Lat Tower (adjust
  • Bowflex Ultimate 2 | Owners Manual - Page 41
    your chest lifted, pinch your shoulder blades together and maintain a slight arch in lower back. • Tighten the triceps throughout the exercise, using controlled motion. START • Sit facing away from the Power Rod® units. • Reach one hand over the opposite shoulder (right hand over left and vice
  • Bowflex Ultimate 2 | Owners Manual - Page 42
    Position: Removed Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep your chest lifted, abs tight and a very slight arch in your lower back. • Keep your elbows at your sides and your wrists straight. START • Straddle the Seat Rail, facing the Power Rod® units. • Reach
  • Bowflex Ultimate 2 | Owners Manual - Page 43
    Bench Position: Seat Accessory: Preacher Curl Attachment Pulleys: Squat Platform START FINISH Success Tips • Keep wrists straight. • Keep chest lifted, abs tight and maintain a very slight arch in your lower back. START • Sit at the end of the bench facing away from the Power Rod® units
  • Bowflex Ultimate 2 | Owners Manual - Page 44
    Brachioradialis Bench Position: Folded Accessory: Hand Grips Pulleys: Squat Platform START FINISH Success Tips • Keep your elbows from moving forward and backward. • Keep your knees slightly bent. START • Remove the bench, stand on the platform facing away from the Power Rod® units, and grasp
  • Bowflex Ultimate 2 | Owners Manual - Page 45
    Forward Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep your upper arms motionless and your wrists straight throughout the entire exercise. • Keep your chest lifted, spine straight, and a slight arch in your lower back. START • Sit on the bench, facing the Power Rod
  • Bowflex Ultimate 2 | Owners Manual - Page 46
    : Removed Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep your upper body motionless, elbows at your sides and your wrists straight. • Keep your trunk muscles tight and maintain a slight arch in lower back. START • Straddle the Seat Rail, facing the Power Rod® units
  • Bowflex Ultimate 2 | Owners Manual - Page 47
    Power Rod® units with your knees bent, feet together and flat on the bench. Sit far back enough on the bench to maintain physical and cable tension throughout exercise ; Brachialis Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Standing Wrist Extension START Success Tips • Move
  • Bowflex Ultimate 2 | Owners Manual - Page 48
    the exercise, using controlled motion. • Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower back. Muscles worked: Triceps; Anterior Deltoid Bench Position: Removed Accessory: Hand Grips Pulleys: Lat Tower START • Straddle the Seat Rail, facing the Power Rod
  • Bowflex Ultimate 2 | Owners Manual - Page 49
    Lie back on the bench, head away from the Power Rod® units. • Bend your hips and knees at 90° angles, as shown. • Reach behind your head and grasp the Seat. • Relax your neck. ACTION • Tighten your abs and slowly curl your hips toward your rib cage. Move as far as you can without using your legs
  • Bowflex Ultimate 2 | Owners Manual - Page 50
    exercise. • Slowly reverse the motion, returning to the Start position without relaxing your abs. Seated (Resisted) Oblique Abdominal Crunch - Spinal Oblique Flexion Muscles worked: Rectus Abdominus; Obliques Bench Position: 45˚ incline Accessory: Hand Grips Pulleys • Lower back can start out
  • Bowflex Ultimate 2 | Owners Manual - Page 51
    Position: Flat Bench Back Accessory: Ab Crunch Attachment Pulleys: Squat Platform START FINISH Success Tips • Relax your neck. • Hold the Ab Attachment against your back • Make slow, controlled movements. START • Sit on the seat, bench removed, legs toward the Power Rod® units, knees bent
  • Bowflex Ultimate 2 | Owners Manual - Page 52
    . • Keep your upper thigh motionless throughout this exercise. START • Sit on bench, facing the Power Rod® units. Secure Ankle Cuff around one ankle (do not cross cables). • Lie back on the bench, head supported. Bend the active leg approximately 90° (tall users will need to modify this position
  • Bowflex Ultimate 2 | Owners Manual - Page 53
    issues on every part of every repetition! START START • Remove the bench assembly • Use the squat attachment and stand under it, feet a little closer than shoulder width, away from the Power Rod® units and grab each handle of the squat attachment. • Flatten your back, tighten your abs and keep
  • Bowflex Ultimate 2 | Owners Manual - Page 54
    back. • You should feel tension in the inside of your calf throughout the entire motion Leg Exercises Ankle Eversion START FINISH START • Sit on the Bench, with one side to the Power Rod® units. • Attach a Foot Harness on the foot. Snap on the top ring to the cable. • Straighten the attached
  • Bowflex Ultimate 2 | Owners Manual - Page 55
    Stand to one side of the Seat Rail, one side next to Power Rod® units. • Secure Foot Harness on the foot furthest from the Power Rod® units. Keep leg straightened, but knee loose. • Adjust your position so that there is some tension in the cables at the start of this exercise. • You may use your
  • Bowflex Ultimate 2 | Owners Manual - Page 56
    Bench Forward Accessory: Foot Harness Pulleys: Chest Bar START • Sit sideways on the bench and attach a Foot Harness to the ankle closest to the Power Rod® units. • Sit far enough from the Power Rod® units that there is tension in the cable at the start of the exercise. • Lift leg with harness
  • Bowflex Ultimate 2 | Owners Manual - Page 57
    Position: Removed Accessory: Foot Harness Pulleys: Chest Bar START FINISH Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Do not bend from waist or lower back. START • Stand to one side of the Seat Rail, facing the Power Rod® units
  • Bowflex Ultimate 2 | Owners Manual - Page 58
    the entire motion. • Do not use momentum, MOVE SLOWLY. • Lift your chest, tighten your abs and maintain a very slight arch in your lower back. Leg Exercises Dorsi Flexion START FINISH START • Sit on the bench facing toward the Power Rod® units. • Attach the Foot Harness on your right foot
  • Bowflex Ultimate 2 | Owners Manual - Page 59
    be allowed. • Keep your chest lifted, abs tight and maintain a very slight arch in your lower back. 57 Leg Exercises Standing Calf Press START FINISH START • Remove the bench assembly and stand under the squat attachment. • Straighten your legs, stand upright, and grab the handles with each
  • Bowflex Ultimate 2 | Owners Manual - Page 60
    part of every repetition. Leg Exercises Wide Squat START FINISH START • Remove the bench assembly. • Use the squat attachment and stand under it, feet a little closer than shoulder width, away from the Power Rod® units and grab each handle of the squat attachment. • Flatten your back, tighten
  • Bowflex Ultimate 2 | Owners Manual - Page 61
    and Gastrocnemius Bench Position: Connected to Leg Extension Seat Accessory: Leg Extension Seat Pulleys: Base Success Tips • Make sure you straighten your legs under control, do not allow your knees to hyperextend. • Keep your abs tight and maintain flattened lower back. • Try to relax your calf
  • Bowflex Ultimate 2 | Owners Manual - Page 62
    6600 Sternocleidomastoid Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Brachioradialis Pronator Teres Flexor Carpi Radialis Tensor Fasciae Latae Iliopsoas Pectineus Quadriceps: • Rectus Femoris • Vastus Lateralis • Vastus Medialis Peroneus Longus Extensor
  • Bowflex Ultimate 2 | Owners Manual - Page 63
    program. Please consult your physician before beginning any fitness or dietary program. Some of the names of the exercises listed in this program have been changed in order to match the names of the exercises in this manual. The exercises themselves have not been changed, in order to preserve
  • Bowflex Ultimate 2 | Owners Manual - Page 64
    . If you ­experience any light-headedness, dizziness, or ­shortness of breath while exercising, stop the ­movement and consult a ­physician. Make sure you read your Bowflex Ultimate® 2 Owner's Manual BEFORE attempting a workout. There are a few people who should not try this program: Children and
  • Bowflex Ultimate 2 | Owners Manual - Page 65
    18 workouts (3 per week) on the Bowflex® machine. The Bowflex® home gym was a significant part of the results. The exercises performed on to exercise very intensely on the Bowflex® machine and adhere to a strict eating plan. In return, you'll get simple exercise instructions, specific menus to use,
  • Bowflex Ultimate 2 | Owners Manual - Page 66
    Weight: Remove clothing and shoes and record your weight to the nearest quarter pound or hundred grams. Be sure to use instructions in the next section. Enter your starting weight on the RESULTS SUMMARY SHEET provided. Circumference of Body Parts crease with legs apart and weight ­distributed equally
  • Bowflex Ultimate 2 | Owners Manual - Page 67
    elbow flexed 90 degrees and locate the center of the back of the upper arm midway between the shoulder and the elbow. Relax arm at your side. Pick up skinfold as pictured. Thigh Stand relaxed with most of the weight on your left leg. Pick up a skinfold in the vertical plane on the front
  • Bowflex Ultimate 2 | Owners Manual - Page 68
    , which is marked in millimeters. Women Suprailium Triceps Thigh Total Use these figures on the following chart to determine your body-fat can see your entire body in the viewfinder. 4) Stand relaxed for three pictures, front, right side, and back. Do not try to suck in your stomach. 5)
  • Bowflex Ultimate 2 | Owners Manual - Page 69
    67 Determining Your Body Fat To Use The Nomogram: 1) Locate the sum of your three skinfolds in the right column and mark it. 2) W.D, Baun, M.R., and Raven, P.B. A nomogram for the estimate of percent body fat from generalized equations. Research Quarterly for Exercise and Sport, 52:380-384, 1981.
  • Bowflex Ultimate 2 | Owners Manual - Page 70
    : (Pounds or Kilograms) Before Body Weight Fat Percentage Body Fat Weight x = Body Weight Weight of Body Fat Lean-Body Weight - = Use the Same Factors to Calculate After Six Weeks. Body Weight Body Weight After Fat Percentage Body Fat Weight x = Weight of Body Fat Lean-Body
  • Bowflex Ultimate 2 | Owners Manual - Page 71
    wish to submit your results, please send to: Bowflex Results, 16400 SE Nautilus Drive, Vancouver, WA 98683. Or you may fax this sheet to Bowflex Results at 1-360-694-7755. Please include your name, address, and phone number. Submissions may be selected for use in ­promotional marketing materials.
  • Bowflex Ultimate 2 | Owners Manual - Page 72
    Sets Reps Leg Extension 1 8-12 Leg Press 1 8-12 Bench Press 1 8-12 Lying Biceps Curl 1 8-12 Lying Shoulder Pullover 1 8-12 Reverse Fly 1 8-12 Rear Deltoid Rows* 1 8-12 Seated Triceps Extension 1 8-12 Seated Abdominal Crunch 1 8-12 * The Upright Row exercise was used in
  • Bowflex Ultimate 2 | Owners Manual - Page 73
    calorie eating plan, and a superhydration routine. Follow a Carbohydrate-Rich, Descending- Detailed menus and food choices are included later in this manual. If you must vary from the menu items, try to keep the body well rested, no other exercises or activities are allowed during the six-week
  • Bowflex Ultimate 2 | Owners Manual - Page 74
    72 Superhydrate Your System Drinking plenty of water is essential to the ­success of this program. Drinking the ­recommended amount of water can seem like a challenge at first. Stick with it. Carry a large sport bottle or similar item with you ­throughout the day. After several weeks, you will find
  • Bowflex Ultimate 2 | Owners Manual - Page 75
    Eating Plan The menus in the Bowflex® eating plan are designed for maximum fat-loss effectiveness and nutritional value. For best results, follow them exactly. Every attempt has been made to utilize current popular brand names and accurate calorie counts, which are listed in the menus. But as you
  • Bowflex Ultimate 2 | Owners Manual - Page 76
    C. skim milk (60) Noncaloric beverage • Lasagna with Meat Sauce, Lean Cuisine® (240) 1/2 C. skim milk (45) Noncaloric beverage • Macaroni and Cheese, Weight Watchers® (260) 1/2 C. skim milk (45) Noncaloric beverage • Broccoli & Cheddar Cheese Sauce over Baked Potato, Lean Cuisine® Lunch Express (250
  • Bowflex Ultimate 2 | Owners Manual - Page 77
    milk (60) Noncaloric beverage • Lasagna with Meat Sauce, Lean Cuisine® (240) 120 ml skim milk (45) Noncaloric beverage • Macaroni and Cheese, Weight Watchers® (260) 120 ml skim milk (45) Noncaloric beverage • Broccoli & Cheddar Cheese Sauce over Baked Potato, Lean Cuisine® Lunch Express (250) 120
  • Bowflex Ultimate 2 | Owners Manual - Page 78
    List Quantities needed for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingly. It may be helpful for you to photocopy this list Lunch Express Broccoli & Cheddar Cheese over Potato, Weight Watchers® Macaroni and Cheese, Healthy Choice®
  • Bowflex Ultimate 2 | Owners Manual - Page 79
    used my legs when lose some weight. Can problem. Teenagers require significantly more calories each day than 1500, which is the ­highest level. Check with a registered dietician (RD) for appropriate recommendations. Your teenage son and daughter, however, could follow the Bowflex® exercise routines
  • Bowflex Ultimate 2 | Owners Manual - Page 80
    means you'll get better muscle-building results. Q. I'm confused about how to breathe during each Bowflex® exercise? A. Let's say your goal is to do 10 repetitions on a specific Bowflex® exercise that is performed in the recommended 4-second lifting and ­4­ -s­ econd lowering style. Here are the
  • Bowflex Ultimate 2 | Owners Manual - Page 81
    2 1. Leg Curl 2. Leg Extension 3. Standing Lateral Shoulder Raise 4. Seated Shoulder Press 5. Rear Deltoid Row 6. Decline Press 7. Reverse Curl 8. Seated Triceps Extension 9. Low Back Extension 10. Abdominal Crunch Look in your Bowflex Ultimate® 2 Owner's Manual for descriptions of the new exercises
  • Bowflex Ultimate 2 | Owners Manual - Page 82
    Log Please feel free to make copies of this chart to continue your exercise log. EXERCISE Bench Press Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps
  • Bowflex Ultimate 2 | Owners Manual - Page 83
    to any other person. How Long Does Warranty Coverage Last? Residential: 12 Years on machine, No-Time-Limit Warranty on Power Rod® units. Commercial : This warranty is void if Bowflex Ultimate® 2 is used in a Commercial Environment This warranty covers all defects in material or workmanship of the
  • Bowflex Ultimate 2 | Owners Manual - Page 84
  • Bowflex Ultimate 2 | Owners Manual - Page 85
    Bowflex Ultimate® 2 Warranty Registration $99,999 $100,000 - $149,999 Over $150,000 What other types of exercise equipment do you own? Did you receive this item as a gift? Yes No Name reserved. Nautilus, Bowflex, the Bowflex logo, Bowflex Ultimate and Power Rod are either registered trademarks
  • Bowflex Ultimate 2 | Owners Manual - Page 86
    on Power Rod® units. Warranties Do Not Cover • A Bowflex Ultimate® 2 purchased for commercial or institutional use. • Damage due to use by persons who weigh more than 300 pounds (136 kg). • Damage due to abuse, accident, failure to follow instructions or warnings in the Owner's Manual, misuse
  • Bowflex Ultimate 2 | Owners Manual - Page 87
  • Bowflex Ultimate 2 | Owners Manual - Page 88
    questions regarding your Bowflex Ultimate® 2 or any instructions found in this manual, please call 1-800-605-3369 for assistance. (Shown with optional accessories) ©2009. Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, Bowflex Ultimate and Power Rod are either registered
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www.bowflex.com
The Bowflex Ultimate
®
2
Owner’s Manual
and Fitness Guide
Special Edition Includes:
Dr. Ellington Darden’s
Six Week Fast Fat Loss –
Body Leanness Program
(Shown with optional accessories)
000-4302-091530.D