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 Fly 22 Decline Bench Press 23 Incline Bench Press 23 Resisted Punch 24 Lying Cable Crossover 24 Decline Chest Fly 25 Shoulder Exercises Rear Deltoid Rows 26 Standing Lateral Shoulder Raise 26 Seated Shoulder Press 27 Front Shoulder Raise 27 Shoulder Extension 28 Shoulder Shrug 28 Scapular Protraction 29 Scapular Depression 29 Lying Front Shoulder Raise 30 Reverse Fly 30 Seated Lateral Shoulder Raise 31 Scapular Retraction 31 Rotator Cuff External Rotation 32 Rotator Cuff Internal Rotation 32 Stiff Arm Pulldown 33 Back Exercises Lying Lat Pulldowns 34 Low Back Extension 34 Wide Pulldowns 35 Narrow Pulldowns with Hand Grips 35 Seated Lat Rows 36 Reverse Grip Pulldowns 36 Standing Lat Row 37 Wide Pulldowns with Grip 37 Arm Exercises Triceps Pushdown 38 French Press 38 Arm Exercises (continued) Lying 45° Triceps Extension 39 Cross Triceps Extension 39 Standing Biceps Curl 40 Seated Biceps Curl 40 Preacher Curl 41 Reverse Tricep Pushdown 41 Standing Biceps Curl with Pulleys 42 Tricep Kickback 42 Lying Biceps Curl 43 Seated Wrist Extension 43 Standing Wrist Curl 44 Reverse Curl 44 Seated Wrist Curl 45 Standing Wrist Extension 45 "Rope" Pushdowns 46 Resisted Dip 46 Abdominal Exercise Reverse Crunch 47 Resisted Reverse Crunch 47 Seated (Resisted) Abdominal Crunch 48 Seated (Resisted) Oblique Abdominal Crunch . . . 48 Ab Crunch using optional Ab Crunch Attachment . 49 Trunk Rotation 49 Leg Exercises Leg Extension 50 Lying Leg Extension 50 Squat using Squat Attachment 51 Lunge 51 Ankle Eversion 52 Ankle Inversion 52 Standing Hip Extension 53 Standing Hip Abduction 53 Seated Hip Adduction 53 Seated Hip Abduction 54 Standing Leg Kickback 55 Seated Calf Press 55 Dorsi Flexion 56 Leg Press 56 Standing Calf Press 57 Standing Hip Flexion 57 Wide Squat 58 Leg Curl Knee Flexion 59 Muscle Chart 60 The Bowflex® Body Leanness Program By Ellington Darden, Ph.D 61 Bowflex Ultimate® 2 Warranty 81 Bowflex Ultimate™ 2 Warranty Card 83