Bowflex Ultimate Assembly and Owners Manual - Page 2

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 Workout 15 Advanced General Conditioning 15 20 Minute Upper / Lower Body 16 Body Building 17 Circuit Training Anaerobic / Cardiovascular 18 True Aerobic Circuit Training 19 Strength Training 20 Chest Exercises Bench Press 21 Chest Fly ...21 Incline Bench Press 22 Decline Bench Press 23 Resisted Punch 23 Lying Cable Crossover 24 Flat Barbell Bench Press 24 Shoulder Exercises Seated Shoulder Press 25 Front Shoulder Press 25 Rear Deltoid Rows 26 Standing Lateral Shoulder Raise 26 Seated Lateral Shoulder Raise 27 Scapular Protraction 27 Scapular Depression 28 Shoulder Rotator Cuff - Internal Rotation 28 Shoulder Rotator Cuff - External Rotation 29 Shoulder Extension 29 Shoulder Shrug 30 Barbell Shoulder Shrug 30 Lying Front Shoulder Raise 31 Reverse Fly 31 Military Press 32 Back Exercises Lying Shoulder Pullover 33 Wide Pulldowns 33 Narrow Pulldowns 34 Lying Lat Pulldowns 34 Lying Narrow Lat Pulldowns 35 Low Back Extensions 35 Seated Lat Rows 36 Lying Lat Fly 36 Reverse Grip Pulldowns 37 Scapular Retraction 37 Stiff Arm Pulldown 38 Barbell Bent Over Row 38 Arm Exercises French Press 39 Lying Triceps Extension 39 Lying 45 Degree Triceps Extension 40 Triceps Pushdown 40 "Rope" Pushdowns 41 Single-Arm Pushdown 41 Cross Triceps Extension 42 Triceps Kickback 42 Seated Triceps Extension 43 Standing Biceps Curl 43 Seated Biceps Curl 44 Seated Wrist Extension 44 Standing Wrist Extension 45 Seated Wrist Curl 45 Standing Wrist Curl 46 Reverse Curl 46 Lying Biceps Curl 47 Reverse Grip Barbell Curls 47 Barbell Curls 48 Abdominal Exercises Seated (resisted) Abdominal Crunch 49 Seated (resisted) Oblique 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 56 Seated (straight Leg) Calf Raise 56 Standing Leg Kickback 57 Kneeling Leg Kickback 57 Standing Hip Abduction 58 Seated Hip Adduction 58 Seated Hip Abduction 59 Ankle Inversion 59 Ankle Eversion 60 Deadlif t...6 0 Stiff-Leg Deadlift 61 Fast Fat Loss Now The Bowflex® Body Leanness Program By Dr. Ellington Darden 63