Bowflex Ultimate Assembly and Owners Manual
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- Bowflex Ultimate | Assembly and Owners Manual - Page 1
Special Edition Includes: Dr. Ellington Darden's Six Week Fast Fat Loss - Body Leanness Program The Bowflex® Ultimate™ Home Gym Owner's Manual 51370 Rev AA (2004) Written By: Tom Purvis RPT, RTS Registered Physical Therapist and founder of the Resistance Training Specialist Program - Bowflex Ultimate | Assembly and Owners Manual - Page 2
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 Workout 15 Advanced General Conditioning 15 20 Minute Upper / Lower Body - Bowflex Ultimate | Assembly and Owners Manual - Page 3
™ home gym • Before exercising, make sure the cable pulley on a hard, level surface. system is properly secured, properly attached, • Do not wear any loose or dangling clothing or and in perfect working condition. jewelry while using the Bowflex® Ultimate™ home • All exercises in this manual - Bowflex Ultimate | Assembly and Owners Manual - Page 4
information on a wide variety of exercises, workout programs and a very specialized program titled, "Fast Fat Loss Now" by Dr. Ellington Darden. Please take your time to read through the entire manual before attempting to use your Bowflex® Ultimate™ home gym. It's important you understand how to - Bowflex Ultimate | Assembly and Owners Manual - Page 5
connecting and disconnecting the Power Rods® from the cables. When You Are Not Using Your Bowflex® Ultimate™ Home Gym Disconnect the cables from the Power Rods® when you are not using your Bowflex® Ultimate™ home gym. Use the rod binding strap included with your machine to bind all the rods together - Bowflex Ultimate | Assembly and Owners Manual - Page 6
support bracket on the base of the Power Rods®. "Free Sliding" Position: Remove the long bench pad. Pull out on the spring lock seat pin, give it a half turn, and release to place it in a "free sliding" position for exercises such as rowing. How to Mount the Bowflex® Ultimate™ Home Gym Incline - Bowflex Ultimate | Assembly and Owners Manual - Page 7
Using the Bowflex® Ultimate™ Home Gym Leg Press Belt The Leg Press Belt is used exclusively for the Leg Press and the Seated Hamstring Curl exercises. • With the Bowflex® Ultimate pulley frame. • Grasp belt near where it's attached to the cables and begin to press back. Sports & Gym Accessories - Bowflex Ultimate | Assembly and Owners Manual - Page 8
wide variety of exercises - including squats, flat bench presses and bent over rows! Using the Bowflex® Ultimate™ Home Gym Low Pulley/Squat Station Connect the low pulley/squat station with the squat cables. Without any resistance attached, thread the squat cables through the low pulley. The black - Bowflex Ultimate | Assembly and Owners Manual - Page 9
Using Your Machine Using the Bowflex® Ultimate™ Home Gym Leg Extension/Leg Curl Attachment The Bowflex® Ultimate™ home gym leg extension/ leg curl attachment is a gym-quality attachment that helps you develop strong, muscular legs. Attaching the leg extension/leg curl attachment is as easy as - Bowflex Ultimate | Assembly and Owners Manual - Page 10
be replaced immediately or the equipment removed from service until 7 the repair is made. Only manufacturer supplied components shall be used to maintain/repair the equipment. If you have any questions regarding your Bowflex® Ultimate™ home gym, please call our Customer Service Department - Bowflex Ultimate | Assembly and Owners Manual - Page 11
About Your Bowflex® Ultimate™ Home Gym Attachments 11 The Bowflex® Ultimate™ Home Gym Leg Extension/Leg Curl Attachment This attachment is designed to add more effectiveness to all exercise routines where "leg work" is required. Safety • Before using the attachment, make sure all fasteners are - Bowflex Ultimate | Assembly and Owners Manual - Page 12
to exercising muscles over an extended period of time. It comes into play when you jog a mile or ride a bike. It is a critical component of overall fitness and health. Any exercise program must be supplemented with cardiovascular training, such as rowing on the Bowflex® Ultimate™ home gym. - Bowflex Ultimate | Assembly and Owners Manual - Page 13
must follow a consistent, well designed program that 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 - Bowflex Ultimate | Assembly and Owners Manual - Page 14
workout mental 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™ home gym Breathing The most important part of breathing during exercise is, quite simply, - Bowflex Ultimate | Assembly and Owners Manual - Page 15
on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set. Day 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press (Wide Pulley) Seated Shoulder Press Seated - Bowflex Ultimate | Assembly and Owners Manual - Page 16
a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping - Bowflex Ultimate | Assembly and Owners Manual - Page 17
. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set. DAY 1 Body Part Chest Shoulders Exercise Bench Press (Wide Pulley) Chest Fly Seated Shoulder Press - Bowflex Ultimate | Assembly and Owners Manual - Page 18
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 - Bowflex Ultimate | Assembly and Owners Manual - Page 19
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 - Bowflex Ultimate | Assembly and Owners Manual - Page 20
program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise 5-8 Day 3 Body Part Legs Trunk Exercise The Squat Lying Prone Leg Curl - Bowflex Ultimate | Assembly and Owners Manual - Page 21
range on specific movements, especially at the top of these movements. This can make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight for each position). Starting Position: • Seated in the 45 degree position, reach - Bowflex Ultimate | Assembly and Owners Manual - Page 22
can make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight press position by placing your feet on the forward leg of the Bowflex® Ultimate™ Home Gym and using your legs to slide the torso upward on the bench so that - Bowflex Ultimate | Assembly and Owners Manual - Page 23
range on specific movements, especially at the top of these movements. This can make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight for each position). Starting position: • Seated in the incline position, reach - Bowflex Ultimate | Assembly and Owners Manual - Page 24
near extension) Muscles worked: This exercise emphasizes the chest (the pectoralis major muscles). The triceps muscles, located on the back of the upper arms, are also involved in maintaining the elbow position and also help with shoulder motion. Pulley position: Wide only. Motion: • Move - Bowflex Ultimate | Assembly and Owners Manual - Page 25
make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight the tower and remaining free from back support, thereby increasing the challenge of spinal stabilization as part of the exercise. • Keep your chest up, - Bowflex Ultimate | Assembly and Owners Manual - Page 26
elbow flexion) Muscles worked: This exercise emphasizes the back portion of the shoulder muscles (the rear deltoids, as well as the rear portion of the middle deltoids, the posterior rotator cuff, upper lat and teres major) as well as the trapezius and rhomboids. Pulley position: Wide or narrow - Bowflex Ultimate | Assembly and Owners Manual - Page 27
Lateral Shoulder Raise Shoulder Abduction (elbow stabilized) Muscles worked: This exercise emphasizes the side shoulder muscles (middle deltoids), the top muscle of the rotator cuff (supraspinatus) and the trapezius muscles. Pulley position: Narrow. Starting position: • Sit on the bench facing - Bowflex Ultimate | Assembly and Owners Manual - Page 28
of your shoulder blades. This motion of scapula depression is very important in posture as well as when using the arms to raise from a chair. It is also involved in overhead pulling exercises. Pulley position: Wide or narrow. Starting position: • With the bench flat, lie on your back with your head - Bowflex Ultimate | Assembly and Owners Manual - Page 29
points: • Control the motion during the entire exercise. • Do not rotate the spine to get additional joint. More is not better! • Use light resistance only. Pick a resistance that motion as they try to prevent the elbows from bending. Pulley position: Narrow only. Starting position: • With the - Bowflex Ultimate | Assembly and Owners Manual - Page 30
30 START Shoulder Exercises Shoulder Shrug Scapular Elevation Muscles worked: The primary muscles emphasized are the upper trapezius and associated smaller muscles of the region. Pulley position: Narrow or wide. Starting position: • Stand on the platform facing the Power Rods®. Reach down and - Bowflex Ultimate | Assembly and Owners Manual - Page 31
31 Lying Front 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). Pulley position: Narrow only. Starting position: •Sit on the bench facing the - Bowflex Ultimate | Assembly and Owners Manual - Page 32
Press Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids and the front part of the middle deltoids), neck as this places undue stress on the joint capsule. Pulley position: Low pulleys only. Starting position: • Sit on the bench facing away from the - Bowflex Ultimate | Assembly and Owners Manual - Page 33
Pulldowns Shoulder Adduction (with elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which under the pulleys but then you must lean back slightly from hips (not the waist). • Maintain good spinal alignment, chest lifted, abs tight and - Bowflex Ultimate | Assembly and Owners Manual - Page 34
your elbows. Pulley position: Lat tower. Starting position: • Attach a single pulleys but then you must lean back slightly from hips (not the waist). • Maintain good spinal alignment, chest lifted, abs Lying Lat Pulldowns Muscles worked: This exercise emphasizes the latissimus dorsi, teres major - Bowflex Ultimate | Assembly and Owners Manual - Page 35
Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back and eliminates the biceps from the movement. Pulley position: Narrow only. Starting position: • Lie on your - Bowflex Ultimate | Assembly and Owners Manual - Page 36
Shoulder Adduction (elbow stabilized near extension) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make your biceps which are located on the front of your upper arms. Pulley position: Wide. Starting position: • Lie on your back, head toward - Bowflex Ultimate | Assembly and Owners Manual - Page 37
under the pulleys but then you must lean back slightly from hips (not the waist). • Maintain good spinal alignment, chest lifted, abs tight and the bottom of the movement. Scapular Retraction Muscles worked: This exercise develops the muscles between your shoulder blades (middle trapezius and - Bowflex Ultimate | Assembly and Owners Manual - Page 38
exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between the lower part erectors and control over posture will be critical in this position. Pulley position: Low pulley. Starting position: • Remove the bench, straddle the rail - Bowflex Ultimate | Assembly and Owners Manual - Page 39
• Keep your chest lifted, abs tight and maintain a very slight arch in your lower back. FINISH START FINISH Lying Triceps Extension Elbow Extension Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. Pulley position: Narrow only. Starting position - Bowflex Ultimate | Assembly and Owners Manual - Page 40
exercise emphasizes the triceps muscles located on the back of the upper arms. Pulley exercise and control the motion on the way down. Triceps Pushdown Elbow Extension Muscles worked: This exercise • Adjust your distance from the pulleys (one to two feet in front the exercise and control the motion - Bowflex Ultimate | Assembly and Owners Manual - Page 41
triceps throughout the exercise and control the motion on the way up. • Maintain good posture by keeping your chest lifted, abs tight and maintain facing the Power Rods®. • Using the single handle, grasp the handle with your palms up. • Adjust your distance from the pulleys (one to two feet in - Bowflex Ultimate | Assembly and Owners Manual - Page 42
Triceps Kickback Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. Pulley position: Narrow. Starting position: the back by sticking the hips out and lifting the chest. • Support yourself with one arm on the bench and grasp a handle with your free - Bowflex Ultimate | Assembly and Owners Manual - Page 43
43 Seated Triceps Extension Elbow Extension Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. Pulley position: Narrow only. Starting position: • Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend - Bowflex Ultimate | Assembly and Owners Manual - Page 44
arch in your lower back. FINISH START Seated Wrist Extension Muscles worked: This exercise develops the back and top parts of your forearms and is critical in helping to prevent injuries like tennis elbow. Pulley position: Narrow only. Starting position: • Sit facing the Power Rods® with your - Bowflex Ultimate | Assembly and Owners Manual - Page 45
not rock your body. Keep your chest lifted, abs tight and maintain a slight arch in your lower back. FINISH START Seated Wrist Curl Muscles worked: This exercise develops the front part of your forearms as well as increasing the grip strength. Pulley position: Narrow. Motion: • Slowly curl your - Bowflex Ultimate | Assembly and Owners Manual - Page 46
Standing Wrist Curl Muscles worked: This exercise emphasizes the front part of your forearms as well as increases the strength of your grip. It also isometrically challenges your elbow flexors, located on the front part of your upper arms. Pulley position: Narrow. Starting position: • Remove the - Bowflex Ultimate | Assembly and Owners Manual - Page 47
your palms facing upward. Lie back completely so that your head is supported by the bench. • Keep your chest up, abdominals tight and exercise emphasizes the deep arm muscle (brachialis) while involving the front forearm muscle (brachioradialis) and the biceps as well. Pulley position: Low pulley - Bowflex Ultimate | Assembly and Owners Manual - Page 48
) Muscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows. The brachialis and brachioradialis are also involved. Pulley position: Low pulley. Starting position: • Remove - Bowflex Ultimate | Assembly and Owners Manual - Page 49
START FINISH START FINISH Abdominal Exercises 49 Seated (Resisted) Abdominal Crunch Spinal Flexion Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus) and the side abs (obliques). Pulley position: Wide or narrow. Starting - Bowflex Ultimate | Assembly and Owners Manual - Page 50
Crunch Spinal Flexion Muscles worked: This exercise works your entire abdominal area including your upper and lower front abs (rectus abdominus) and your side abs (obliques). Pulley position: Narrow. Starting position: • With the bench in the flat position, sit facing the Power Rods® and attach - Bowflex Ultimate | Assembly and Owners Manual - Page 51
will NOT spot-reduce fat! Abdominal Crunch Spinal Flexion Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus) and the side abs (obliques). Pulley position: None. Motion: • Tighten your abs and curl only your torso, slowly - Bowflex Ultimate | Assembly and Owners Manual - Page 52
lifted, abs tight exercise emphasizes the hamstring muscle group (biceps femoris, semimembranosus, semitendinosus) on the back of the thigh as well as the calf muscle (gastrocnemius). Pulley position: Leg extension/Leg curl attachment. Starting position: • With the back support of the bench attached - Bowflex Ultimate | Assembly and Owners Manual - Page 53
the squat is often considered a total body exercise, the glutes, adductors, hamstrings and quads are primary movers and the spinal erectors are key to stabilization. Pulley position: Low pulley. Starting position: • Remove the back support and place the seat in free sliding position. • Use the - Bowflex Ultimate | Assembly and Owners Manual - Page 54
Seated on the flat bench, attach the cuffs to the respective during the entire exercise. • Keep your abs tight and exercise will not remove fat from this area, but it will strengthen and build these muscles. Pulley support leg. • Keep your spine in good posture, with your chest lifted, abs tight - Bowflex Ultimate | Assembly and Owners Manual - Page 55
knee of your support leg. • Keep your spine in good posture with your chest lifted, abs tight and and trunk muscles tight throughout the entire exercise. • Allow your lower leg to hang attach the free end of the belt to the other pulley. • Move forward and secure your heels over the rail support - Bowflex Ultimate | Assembly and Owners Manual - Page 56
Hip Flexion Muscles worked: This exercise allows you to strengthen and develop the front part of your upper thighs (quadriceps the leg press belt attached and adjusted. • Place the balls of your feet on the upright pulley frame as shown. • Lift your chest, tighten your abs and maintain a very - Bowflex Ultimate | Assembly and Owners Manual - Page 57
to occur at your waist. • Then slowly return to the starting position. Pulley position: Narrow. Starting position: • Remove the bench. • Facing the Power your waist, lower back or supportive hip to move. • Keep your abs tight throughout the entire exercise. The Kneeling Leg Kickback utilizes - Bowflex Ultimate | Assembly and Owners Manual - Page 58
Keeping your hips and spine perfectly still, slowly move your attached leg toward the center/ midline, away from the pulley. • Slowly control the leg back toward the pulley, returning to the starting position. Key points: • Do not use this exercise for losing fat from your thighs. It will not make - Bowflex Ultimate | Assembly and Owners Manual - Page 59
abs and maintain a very slight arch in your lower back. Motion: • Slowly move the attached leg outward away from the pulley, keeping your hips and spine perfectly still. • Slowly control the leg back toward the pulley, returning to the starting position. Key points: • Do not use this exercise - Bowflex Ultimate | Assembly and Owners Manual - Page 60
a total body exercise. It involves the glutes, adductors, hamstrings and quads - which are primary movers - and the spinal erectors and trapezius, - which are key to stabilization. Pulley position: Low pulley Starting position: • Remove the back support and straddle the rail. • Use the bar harness - Bowflex Ultimate | Assembly and Owners Manual - Page 61
61 Stiff-Leg Deadlift Hip extension Muscles worked: This exercise emphasizes and develops the hamstrings and glutes, while requiring the spinal erectors to stabilize. Pulley position: Low pulley Starting position: • Remove the bench and stand on the platform facing the Power Rods®. • Grasp - Bowflex Ultimate | Assembly and Owners Manual - Page 62
- Bowflex Ultimate | Assembly and Owners Manual - Page 63
. 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 the integrity - Bowflex Ultimate | Assembly and Owners Manual - Page 64
best-possible results, you must be willing 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, and my guarantee that if you follow the program exactly as directed, you'll observe the pounds - Bowflex Ultimate | Assembly and Owners Manual - Page 65
light-headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. Make sure you read your Bowflex® Owner's Manual BEFORE attempting a workout. There are a few people who should not try this program: Children and teenagers; pregnant women; women who - Bowflex Ultimate | Assembly and Owners Manual - Page 66
use the same scale when weighing yourself at the end of the six-week program. For the most accurate recordings, weigh yourself nude in the morning. Since the program the instructions in the next section. Enter your starting weight on the RESULTS SUMMARY SHEET provided. Circumference of Body Parts: - Bowflex Ultimate | Assembly and Owners Manual - Page 67
By measuring yourself in this way, you will be able to determine your lean-body mass and your body-fat percentage. The goal of this program is to increase your lean-body mass and decrease your body-fat percentage. Please read this section carefully. Proper measuring techniques are essential to track - Bowflex Ultimate | Assembly and Owners Manual - Page 68
skin and fat can then be read directly from the caliper, which is marked in millimeters. Women Suprailium Triceps Thigh Total Use these figures on the following chart to determine your body-fat percentage and enter the number on the line below. Starting body-fat percentage Men Chest Abdomen Thigh - Bowflex Ultimate | Assembly and Owners Manual - Page 69
Determining Your Body Fat 69 To Use The Nomogram: 1) Locate the sum of your three skinfolds 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. Age in Years Sum of Three Skinfolds (mm) 130 125 - Bowflex Ultimate | Assembly and Owners Manual - Page 70
pounds of muscle were added to your body, after completing the program. For Example: Before the program, Joe weighs 200 pounds (90.7 kg) and measures 30% Weight of Body Fat - Body Fat Weight = Lean-Body Weight = Use the Same Factors to Calculate After Six Weeks. Body Weight Body Weight After - Bowflex Ultimate | Assembly and Owners Manual - Page 71
Age Weight Loss Muscle Gain Fat Loss Please follow the instructions in the "Measurements" section for measuring circumferences. Measurements your results to Bowflex®, please send to: Bowflex® Results, 1400 N.E. 136th Ave., Vancouver, WA. 98684. Or you may fax this sheet to Bowflex® Results at - Bowflex Ultimate | Assembly and Owners Manual - Page 72
Crunch Sets 1 1 1 1 1 1 1 1 1 1 Reps 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 * The Upright Row exercise was used in Dr. Darden's original study. Although many people have used this exercise for years, recent information in the Physical Therapy field has caused the authors of this manual - Bowflex Ultimate | Assembly and Owners Manual - Page 73
, for dinner. Detailed menus and food choices are included later in this manual. If you must vary from the menu items, try to stay within exercises or activities are allowed during the six-week program. This is a scientifically proven program that works. More is not better. Any additional exercise - Bowflex Ultimate | Assembly and Owners Manual - Page 74
superhydration schedule: Don't be surprised if you have to make more than a dozen trips to the restroom, especially during the first week of the program. Remember, your body is an adaptive system, and it will soon accommodate the increased water consumption. Note: Although it is doubtful that you - Bowflex Ultimate | Assembly and Owners Manual - Page 75
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 parentheses. A shopping list follows. The eating plan - Bowflex Ultimate | Assembly and Owners Manual - Page 76
76 The Eating Plan - US Measurements Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee (frozen) (210) 3/4 oz. light cream cheese (45) 1/2 C. orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee - Bowflex Ultimate | Assembly and Owners Manual - Page 77
The Eating Plan - Metric Measurements* 77 Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee (frozen) (210) 21 g light cream cheese (45) 120 ml orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated - Bowflex Ultimate | Assembly and Owners Manual - Page 78
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 each week before doing your shopping. Staples Orange juice, skim milk, whole-wheat bread, Promise Ultra Vegetable Oil Spread, Italian fat - Bowflex Ultimate | Assembly and Owners Manual - Page 79
people who are used to drinking regular 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 | Assembly and Owners Manual - Page 80
in the same manner. Keep your superhydration schedule at the highest level. In other words, sip 1 5/8 gallons (6.2 l) of ice-cold water each day. Continue your Bowflex® exercise routine at the highest level. Perform the same 10 exercises three times per week. Try to get as strong as you can in each - Bowflex Ultimate | Assembly and Owners Manual - Page 81
Routine 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® Owner's Manual for descriptions of the new exercises - Bowflex Ultimate | Assembly and 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 | Assembly and Owners Manual - Page 83
Muscle Chart 83 Sternocleidomastoid Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Brachioradialis Pronator Teres Flexor Carpi Radialis Tensor Fasciae Latae Iliopsoas Pectineus Rectus Femoris - Bowflex Ultimate | Assembly and Owners Manual - Page 84
any questions regarding your Bowflex® Ultimate™ home gym or any instructions found in this manual, please call 1-800-605-3369 for assistance. ©2004 Nautilus® Inc. All rights reserved. 1400 N.E. 136th Ave., Vancouver, WA 98684. Bowflex, Bowflex Ultimate, Power Rod and the Bowflex and Nautilus logos - Bowflex Ultimate | Assembly and Owners Manual - Page 85
- Bowflex Ultimate | Assembly and Owners Manual - Page 86
- Bowflex Ultimate | Assembly and Owners Manual - Page 87
The Bowflex® Ultimate™ Home Gym Assembly Instructions 51370 Rev AA (2004) - Bowflex Ultimate | Assembly and Owners Manual - Page 88
Bowflex® Ultimate™ Parts Reference Guide Pulley Rod Cap Power Rods® Rod Hook Lat Tower Assembly (if so equipped) Bent Lat Bar Special features unique to the Bowflex® Ultimate™ are the special cable storage areas. When the lat cables are not in use they can be conveniently tucked into the lat tower - Bowflex Ultimate | Assembly and Owners Manual - Page 89
going to locate your Bowflex® Ultimate™ home gym carefully. The best place for the machine is on a hard, level surface. Assemble your Bowflex® Ultimate™ home gym in the location where you intend to use it, as it does not go throught doors easily once fully assembled. Allow a workout are of at least - Bowflex Ultimate | Assembly and Owners Manual - Page 90
: 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 - Bowflex Ultimate | Assembly and Owners Manual - Page 91
Bowflex® Ultimate™ Hardware List A-3 Note: Drawings are actual size. Item #: 44 Qty.: 4 Descr: #10X 3/4" Self Tapping Screw Item #: 45 Qty.: 3 Descr: #10X 1" Self Drilling Screw Item #: 46 Qty.: 5 Descr: 3/8"X 3/4" - Bowflex Ultimate | Assembly and Owners Manual - Page 92
Assembling Your Bowflex® Ultimate™ Step 1: LOWER MAIN FRAME ASSEMBLY the top bolt first will help you align the parts. Hand tighten the 3/8"X3/4" bolts (Item Pulley System with an adjustable wrench. Note: Do not unwrap the two pulley assemblies that are attached to the Adjustable Pulley - Bowflex Ultimate | 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 to slide the bolt keepers into the rail. Note: Please use caution when inserting bolt keepers. Edges may be sharp. 75 74 - Bowflex Ultimate | Assembly and Owners Manual - Page 94
Bowflex® Ultimate™ Step 5: REAR LEG 13 Locate the following parts for this step: • Bench leg (Item #13) 54 • Seat rail (Item #10) • Four (4) 3/8" nylon lock nuts (Item #57) 57 • Four (4) 3/8" washers (Item #54) Find the four bolts in the channels on the bottom of the seat rail assembly - Bowflex Ultimate | Assembly and Owners Manual - Page 95
Assembling Your Bowflex® Ultimate™ Step 7: SEAT RAIL INSTALLATION The following parts are required for this step: • Seat Rail (Item #10) • One (1) 3/8"X5" bolt (Item #53) • Two (2) 3/8" washers (Item #54) • One (1) 3/8" nylon lock nut (Item #57) • Large - Bowflex Ultimate | Assembly and Owners Manual - Page 96
A-8 Assembling Your Bowflex® Ultimate™ Step 9: RAIL END CAP INSTALLATION Locate the following parts for this step: • attachment, skip now to lat instructions: Step 1 Page 14. Unit appears like this following this assembly step Step 10: INCLINE BENCH REST INSTALLATION Locate the following parts - Bowflex Ultimate | Assembly and Owners Manual - Page 97
Assembling Your Bowflex® Ultimate™ Step 11: ROD BOX INSTALLATION Locate the following parts for this step: • Rod box with Power Rods® (Item # lat tower (Item #1) as shown in Figure M. Slide the rod box frame (Assembly #24) onto the two bolts making sure the rod box frame is behind the washers as - Bowflex Ultimate | Assembly and Owners Manual - Page 98
A-10 Assembling Your Bowflex® Ultimate™ Step 13: LOWER LAT CROWN INSTALLATION Locate the following parts for this step: • Lower lat crown (Item # that all fasteners are tight and everything is properly assembled. Review all warnings that are affixed to the machine. Figure O Components for this step are - Bowflex Ultimate | Assembly and Owners Manual - Page 99
Bowflex® Ultimate™ Lat Assembly Parts Reference Guide A-11 Lat Assembly The Lat Assembly is an optional attachment which, depending on the machine you ordered, may or may not be part of your Bowflex®. Item #: 17 Qty.: 1 Descr: Upper Lat Cross Bar w/pulleys Item #: 19 Qty.: 1 Descr: Upper Lat - Bowflex Ultimate | Assembly and Owners Manual - Page 100
Assembling Your Bowflex® Ultimate™ Lat Assembly Step 1: LAT TOWER ASSEMBLY Locate the following parts for this step: • Lat cross bar w/ pulleys used to accomplish this step. Take care to insure the upper lat assembly is properly and securely attached to the base assembly. Locate the following parts - Bowflex Ultimate | Assembly and Owners Manual - Page 101
16 Bowflex® Ultimate™ Leg Assembly Parts Reference Guide A-13 Leg Assembly The Leg Assembly is an optional attachment which, depending on the machine you ordered, may or may not be part of your Bowflex®. Item #: 61 Qty.: 1 Descr: Leg Extension Seat Assembly Item #: 62 Qty.: 1 Descr: Leg Ext. Main - Bowflex Ultimate | Assembly and Owners Manual - Page 102
A-14 Assembling Your Bowflex® Ultimate™ Leg Assembly Step 1: LEG EXTENSION FOOT TUBE INSTALLATION Locate the following parts: • Leg extension main frame (Item #62) • Leg extension foot tube (Item #63) • Two (2) 3/8"X3" bolt (Item #51) • Two (2) 3/8" nylon lock nuts (Item #57) • Four (4) 3/8" - Bowflex Ultimate | Assembly and Owners Manual - Page 103
Assembling Your Bowflex® Ultimate™ Leg Assembly A-15 Step 3: LEG EXTENSION SEAT INSTALLATION Locate the following parts: • Leg extension assembly (from previous step) • Leg extension seat assembly Locate the following parts • Portion of leg extension attachment already assembled • Three (3) leg - Bowflex Ultimate | Assembly and Owners Manual - Page 104
A-16 Assembling Your Bowflex® Ultimate™ Leg Assembly Step 5: INSTALLING THE LEG EXTENSION ATTACHMENT Place the leg extension on the end of the rail and tighten the two small star knobs (Item #68) through the sides of the leg - Bowflex Ultimate | Assembly and Owners Manual - Page 105
™ With Extra Power Rods® A-1 Expanding your Bowflex® Ultimate™ from 10 lb. (10 kg) to 10 lb. (18 kg) Step 1: Simply slide the new rods into the back of the Ultimate™'s rod pack. Make sure the new Power Rods® are secure and fully seated into the base before using them. Get an EXTRA PAIR of 50 - Bowflex Ultimate | Assembly and Owners Manual - Page 106
you to know that Bowflex® Home Gym is a superior product. Your satisfaction is guaranteed. If for some reason you are not 100% satisfied with your Bowflex®, please follow the instructions below in order to return your merchandise and receive a refund of the purchase price, less shipping and handling - Bowflex Ultimate | Assembly and Owners Manual - Page 107
Bowflex® Ultimate™ Warranty Registration Card IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE PLEASE PRINT ■ $35,000 - $44,999 ■ $75,000 - $99,999 ■ Over $150,000 What other types of exercise equipment do you own? Did you receive this item as a gift? ■ Yes ■ No Name of original purchaser: Original - Bowflex Ultimate | Assembly and Owners Manual - Page 108
is not possible, Nautilus® will either replace your Bowflex® Ultimate™ home gym or refund your purchase price, less shipping and handling. Service Support Call to speak to a Nautilus® Representative at 1-800-605-3369 or write to Bowflex® Ultimate™ home gym at 1400 NE 136th Ave., Vancouver, WA - Bowflex Ultimate | Assembly and Owners Manual - Page 109
possible, Nautilus® will either replace your Bowflex® Ultimate™ home gym or refund your purchase price, less shipping and handling. Nautilus® reserves the right to substitute material of equal or better quality if identical materials are not available at the time of service under this Warranty. The - Bowflex Ultimate | Assembly and Owners Manual - Page 110
any questions regarding your Bowflex® Ultimate™ home gym or any instructions found in this manual, please call 1-800-605-3369 for assistance. ©2004 Nautilus® Inc. All rights reserved. 1400 N.E. 136th Ave., Vancouver, WA 98684. Bowflex, Bowflex Ultimate, Power Rod and the Bowflex and Nautilus logos
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Written By: Tom Purvis RPT, RTS
Registered Physical Therapist
and founder of the
Resistance Training
Specialist Program
The Bowflex
®
Ultimate
™
Home Gym
Owner's Manual
Special Edition Includes:
Dr. Ellington Darden’s
Six Week Fast Fat Loss –
Body Leanness Program
51370 Rev AA (2004)