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W r i tt en B y: T o m P u rv i s RP T , R T S Regis ter ed Ph ysical T herapis t and f ounder o f t he Resi s t ance T rain ing Specialis t Pr ogr am T h e B o w f le x ® U l t im a t e ™ H o me G y m O w ne r ' s Ma n u a l S p e c i a l E d i t i o n I n c l u d e s: D r .
Imp or t a n t S a f e t y Pr ecau t i on s................................................................. 3 Ge t t i ng T o K n ow Your Machi ne .............................................................. 4 A bo u t Your Bo w f le x ® U l t i ma t e ™ Hom e G y m At tach men t s .
3 Important Safety Precautions • Al ways rea d and foll ow t he W arnin g and Safet y la bel s at tac hed to your Bow flex® Ul timate ™ hom e g ym. Do not re move these la bels. If you ne ed repl ac eme n t la bels, ple ase c all a Na ut ilu s ® Rep resentati ve at ( 8 0 0 ) 6 0 5 - 3 3 6 9 .
4 CONGR ATUL A TIONS on your commitment t o fi t ness! By ch oosing Bow f lex ® Ult imate ™ home gy m to be your pa r t ner , you’ve cho sen a mac hine t hat ca n deliver on it s promises! The re.
5 P ow er Rod ® Resistance Power Rods ® are mad e f rom a spe cial com posi te material. Y our rods are sheathed wi t h a prot ective blac k rubbe r co a ting. Eac h rod is ma rked wi t h i ts weig h t rat ing on the rod ca p. Adjusting and Under sta nding the Resis tanc e The Bow flex ® Ul t imate ™ home gy m com es w i th 3 10 lb.
6 The W or k out Bench Y our Bow flex ® Ul timate ™ home gym has four dif ferent ben ch posit ions. T o adj us t t he ben ch, simply loc ate t he spring loc k pin on the side of the seat. Pull out pin to rele ase seat, t hen slid e i t t o the desi red posit ion.
7 Using the Bo wflex ® Ultimat e ™ Home Gym Hand Gr ips The Bow flex ® Ult imate ™ home gy m h and g rips ca n be used as re gula r grips, hand cuf f s or ankle cuf f s . Re gul ar Gr ip: Gras p the han dle and cuf f t ogether to f orm a grip wi t hout insert ing your han d t hrough the cuf f por tion.
8 Using the Bo wflex ® Ultimate ™ Home Gym A djustable Pull ey Sy s tem Using the Bow flex ® Ul t imate ™ hom e g y m adj us t abl e pulley sy s tem is as e asy as pull ing a pin and expand ing the pulley out . Pulley knobs are spring-loa ded and are loc ated on t he ba ck of t he adj us t abl e pull ey s ys tem.
9 Using the Bo wflex ® Ultimate ™ Home Gym Leg Ext ension/Leg Cur l At tachment The Bow flex ® Ult imate ™ home gy m leg ex tensio n / leg cu r l at t ac hment is a gy m- qu alit y a t tac hment that helps you dev elop s trong, musc ula r legs.
10 F olding & Moving Y our Bowflex ® Ultimat e ™ Home Gym Folding a nd moving your Bow fl ex ® Ult imate ™ home gy m is ea s y. Follow t he simp le s teps below to fold your Bow flex ® Ult imate ™ home gy m. Once it ’ s folded , simply til t the mac hine ba ck on it s transpo r t w heel s and roll it t o any loc at ion 1 .
11 The Bo wflex ® Ultimate ™ Home Gym Leg Ext ension/Leg Cur l Attac hment Thi s atta chmen t is desi gned to add mor e eff ecti venes s to all exe rcis e routi nes whe re “le g wor k” is req uire d. Saf ety • Befo re usin g the att achm ent, ma ke sure all fas tener s are in pl ace and tig htene d.
12 D e f i n i n g Y o u r G o a l s Mu scle Stre ngth is t he maximum force you ca n exer t ag ainst resis tanc e at one time. Y our mus cle s trengt h com es int o play w hen you pic k up a hea v y bag of groc eries or lif t a smal l ch ild.
13 D e f i n i n g Y o u r G o a l s Reac hing Y our Goals T o rea ch your goa ls you must follow a consistent , well desi gned program that provides ba lan ced dev elopme n t to all pa r t s of t he body and inc ludes bot h aero bic and s trengt h exe rcise.
14 F INIS H S TA R T W or king Out A workout beg ins in your min d ’ s eye. Wi t h con centra tion and visua lizat ion you c an app r oa ch you r workout wi t h a posit ive, co ns t ructi ve at t it ude.
15 20 Minut e Bett er Body W or k out F requ enc y: 3 Da ys Per Wee k ( M -W-F) Time: Ab out 20 Mi nu tes S tar t by perf orming on e set of eac h exe rcise. W arm up wi t h a light resist an ce exe rcise that you c an per form easily for 5 - 10 reps wi thout f atiguing.
16 20 Minut e Upper/low er Body F requ enc y: 4 Da ys Per Wee k ( M - T - TH- F) Tim e : Abo ut 2 0 Mi nut es This program provides you wi th a qui ck an d ef fective workout t hat com bines mus cle co ndit ioning wi t h some ca rdiova scul ar benefit s .
17 Body Building F requ enc y: 3 Da ys On, 1 Da y Off Ti me : Abo ut 45- 60 Min ut es Body build ing requi res focu sed con centra tion and dedi cation to t raini ng, as well as prope r eat ing ha bit s . T rain ea ch mu scle grou p t o failure before moving on to t he nex t exe rcise.
18 Cir cuit T raining – Anaer obic/Cardio v ascular F requ enc y: 2-3 Time s Pe r Wee k Time: Ab out 20- 45 Mi nu tes Circ ui t training is a gre a t way to ac hieve the benefi t s of s t rength t rainin g and ca rdiova scul ar trainin g in one qui ck , ch allen ging rout ine.
19 T r ue Aer obic Cir cuit T r aining F requ enc y: 2-3 Time s Pe r Wee k Time: Ab out 20-60 Mi nut es Circ ui t training is a gre a t way to ac hieve the benefi t s of s t rength t rainin g and ca rdiova scul ar trainin g in one qui ck , ch allen ging rout ine.
20 Str ength T raining F requ enc y: 3 Da ys Per Wee k ( M -W-F) Ti me : Ab out 45- 60 Min ut es This program is des igned to empha size overa ll s t rength develo pment .
21 F INIS H S TA R T Muscles worked : T h is e xercis e e mphas ize s t he ches t muscl es ( pec t oral is major ) . I t als o in vo l ves t he f r on t s hou lder muscl es ( an ter i or de l t oid ) .
22 Muscles worked : T his e xerci se e mphas ize s t he ches t muscl es ( pec t oral is major ) , e special l y t he upper por t i on . I t als o in vo l ves t he f r on t s hou lder muscle s ( an t er i or de l t oid , a por t io n o f t h e mi ddle del t oid ) an d t he t rice ps , w hich are loca te d on t he back of t he u pper ar m.
23 Muscles worked : T he en t i re ch es t muscl e ( pec t or alis major ) i s em phasi zed . I t als o i nvo l ves t he f r on t s hou lder muscl es ( an ter i or de l t oid , a por t io n o f t h e mi ddle del t oi d ) and t h e t r iceps , wh ich ar e loca t ed o n t he back o f t he uppe r ar ms .
24 Muscles worked : T his e xerci se e mphas ize s t he ches t muscl es ( pec t oral is major ) . I t als o in vo l ves t he f r on t s hou lder muscl es ( an ter i or de l t oid , a por t io n o f t h e mi ddle del t oi d ) and t h e t r iceps , wh ich ar e loca t ed o n t he back o f t he uppe r ar m .
25 S h o u l d e r Ex e r c i s e s F INIS H S TA R T F INIS H S TA R T Muscl es w or ked : T his exer cise emph asiz es t he f r on t p or t io n o f t he sho ulde r mu scles ( f r on t del t oid s a.
26 Stand ing Latera l Sh oulder Raise Shou lder Abduction (elbow s tabiliz ed ) F INIS H S TA R T S h o u l d e r Ex e r c i s e s Muscles worked : T his e xerci se e mphas ize s t he back p or t io n.
27 S h o u l d e r Ex e r c i s e s F INIS H S TA R T Muscles worked : T his e xerci se e mphas ize s t he side sho ulde r mu scles ( m idd le de l t oids ) , t he t op muscle o f t he ro t a t or cu f f ( supr asp ina t us ) and t he tr ape ziu s mu scles .
28 S h o u l d e r Ex e r c i s e s F INIS H S TA R T Muscles worked : T h is e xercis e i nvo l ves yo ur low er t r ape ziu s mu scles , an d la t is si mus dor s i muscle s . B ot h act as s tab ili zer s and m ove r s o f your sh oul der b lades .
29 F INIS H S TA R T S h o u l d e r Ex e r c i s e s Muscles worked : T h is e xerci se e mphas ize s t he rear p or t io n o f t he ro t a t or cuf f ( i nf r aspi nat u s and ter es min or m uscle s ) . T hi s ar ea gen eral l y ge t s ver y w eak as we age and needs to be addre s sed by al mo s t e ver yo ne.
30 F INIS H S TA R T S h o u l d e r Ex e r c i s e s Muscles worked : T he pr i mar y mus cles emph asiz ed ar e t he uppe r t r apez ius and ass ociat ed smal ler muscl es o f t he r egio n. Pulle y po sition : N arr ow or w ide. Startin g position : • S t an d on t he pla t fo r m f acing t h e Po wer Ro ds ® .
31 S h o u l d e r Ex e r c i s e s F INIS H S TA R T Muscles worked : T his e xerci se e mphas ize s t he f r on t p or t io n o f t he sho ulde r mu scles ( f r on t del t oid s as wel l as t he f r on t par t of t he midd le del t oid s ) . Pulle y po sition : N arr ow onl y.
32 S h o u l d e r Ex e r c i s e s F INIS H S TA R T Muscles worked : T h is e xercis e e mphas ize s t he f r on t p or t io n o f t he sho ulde r mu scles ( f r on t del t oid s and t he f r on t p.
33 B a c k E x e r c i s e s F INIS H S TA R T F INIS H S TA R T Muscles worked : T his e xerci se e mphas ize s t he upper back ( t he la t is si mus dor s i, te res majo r , and r ear de l t oid muscl es ) . I t als o i nvo l ves t he ches t ( t h e pec t or alis majo r mu scles ) .
34 B a c k E x e r c i s e s F INIS H S TA R T Muscles worked : T h is e xercis e e mphas ize s t he lat i ss im us do r si , t ere s maj or an d r ear del to id wh ich make up t h e lar ge pu lli ng m uscle s o f y our upper back .
35 B a c k E x e r c i s e s F INIS H S TA R T Muscles worked : T his e xerci se e mphas ize s t he lat i ss im us do r si , t ere s maj or an d r ear del to id wh ich make up t h e lar ge pu lli ng m uscle s o f y our upper back and eli mi nat es t he b iceps f ro m t he mov emen t .
36 B a c k E x e r c i s e s Muscles worked : T his e xerci se e mphas ize s t he lat i ss im us do r si , t ere s maj or an d r ear del to id muscle s w hi ch make up t he large pul li ng mu scles of you r upp er back as we ll as t he tr ape ziu s and rh omb oids .
37 F INIS H S TA R T B a c k E x e r c i s e s F INIS H S TA R T Muscles worked : T his e xerci se e mphas ize s t he lat i ss im us do r si , t ere s maj or an d r ear del to id wh ich make up t h e lar ge pu lli ng m uscle s o f y our upper back .
38 B a c k E x e r c i s e s F INIS H S TA R T Muscles worked : T his e xerci se e mphas ize s y our upper back ( t he la t is si mus dor s i, te res majo r and rear d el t oid mus cles ) , as we ll as t he m uscle s be t ween t he l ow er p ar t o f y our s hou lder blade s ( lo we r t r apez ius muscle s ) .
39 A r m Ex e r c i s e s Muscles worked : T h is e xercis e e mphas ize s t he tr icep s m uscle s loca t ed o n t he back o f t he uppe r arm s . Pulle y po sition : N arr ow onl y. S t ar t ing po si t i on : • Si t on t he b ench f acing a way f ro m t he Pow er Rod s ® .
40 F INIS H S TA R T A r m Ex e r c i s e s Muscles worked : T his e xerci se e mphas ize s t he tr icep s m uscle s loca t ed o n t he back o f t he uppe r arm s .
41 A r m Ex e r c i s e s Muscles worked : T h is e xerci se e mphas ize s t he t r icep s mus cles loca te d on t he b ack of t he upper ar ms . T hese mus cles are r es pons ib le f or s t rai gh te nin g yo ur ar m s and ass is t in any upper bod y p ush ing or p res s ing mo t ion .
42 A r m Ex e r c i s e s Muscles worked : T his e xerci se de vel ops t he tr icep s m uscle loca te d on t he b ack of t he u pper arm s . Pulle y po sition : W ide o nl y.
43 A r m Ex e r c i s e s Muscles worked : T his e xerci se e mphas ize s t he tr icep s m uscle s loca t ed o n t he back o f t he uppe r arm s . Pulle y po sition : N arr ow onl y.
44 A r m Ex e r c i s e s F INIS H S TA R T Muscles worked : T his e xerci se e mphas ize s an d devel op s t he bicep s mu scles , w h ich ar e loca t ed on t he f ro n t o f y our upper ar ms and ar e pr i mar il y res pon sib le f or bend ing you r el bow s , as wel l as t he br achiali s and br achior adial is .
45 A r m Ex e r c i s e s Muscles worked : T his e xerci se e mphas ize s t he back an d t op par t s o f y our f orear m s . I t also iso me t r icall y chal lenge s y our elbo w f l exor s , loca te d on t he f r on t par t o f y our upper ar ms . Pulle y po sition : Nar r ow.
46 A r m Ex e r c i s e s Muscles worked : T h is e xercis e e mphas ize s t he fr on t par t o f y our fo rear m s as w ell as i ncrease s t he s t r eng t h o f yo ur gr i p. I t al so i so me t ri call y challen ges y our elbo w f le xor s , l ocat ed on t he f ron t par t o f y our upper ar ms .
47 A r m Ex e r c i s e s Muscles worked : T his e xerci se e mphas ize s an d devel op s t he bicep s mu scles , w h ich ar e loca t ed on t he f ro n t o f y our upper ar ms and ar e pr i mar il y res pon sib le f or bend ing you r el bow s , as wel l as t he br achiali s and br achior adial is .
48 A r m Ex e r c i s e s Muscles worked : T his e xerci se e mphas ize s and de vel ops t he b iceps muscl es , w hi ch are loca te d on t he f r on t of you r upp er ar m s and are pr imar il y re spon sib le f or ben ding yo ur el bo ws . T he brachial is and b rachio radi alis are also in vol v ed.
49 A b d o m i n a l Ex e r c i s e s Muscles worked : T hi s exe rci se em ph asi z es t he abd om ina l ar ea i nclu di ng t he u ppe r and l ow er f ro n t abs ( r ec t us ab do mi nus ) an d t he si de abs ( o bl iqu es ) . Pulle y po sition : W i de or nar r o w.
50 A b d o m i n a l Ex e r c i s e s Muscles worked : T h is e xercis e w or k s yo ur e n t ire abdom inal area i ncludi ng y our uppe r and lo wer fr on t abs ( rec t us abdo min us ) and you r si de ab s ( ob lique s ) . Pulle y po sition : N one .
51 A b d o m i n a l Ex e r c i s e s Muscles worked : T h is e xercis e i nvo l ves mo s t of t he t r unk and deep s pin al mu scles . I t do es no t “spo t r educe” or e lim ina t e “ lo ve han dles .
52 L e g E x e r c i s e s Muscles worked : T his e xerci se e mphas ize s t he mu scles on t he f r on t o f t he up per t h igh ( quadr icep s mu scle g rou p ) w h ich ar e re spo nsi ble fo r s t r aigh t eni ng y our leg agains t re sis t ance.
53 L e g E x e r c i s e s Muscles worked : A l t hough t he squa t is o f te n consi der ed a to t al bod y exer cise , t he glu t es , adduc to r s, hams tr i ngs an d quads are pr imar y mov er s and t he s pina l er ect o rs are key to s t abil iz at ion .
54 L e g E x e r c i s e s Muscles worked : T his e xerci se e mphas ize s t he ham s t r ing mus cle gr oup ( b iceps fem or is , sem imem br anos us , se mi t end ino sus ) on t he back of t he t h igh as we ll as t he back o f t he cal f ( gas t r ocnem ius ) .
55 L e g E x e r c i s e s Muscles worked : T h is e xercis e p ri mar il y devel op s and s tr eng t h ens t he mu scles on t he f r on t o f your hip s ( il iop soas and r ec t us f em or is ) t ha t ar e pr imar il y re spon sib le f or ben ding or f lex in g yo ur hip s.
56 L e g E x e r c i s e s Muscles worked : T his e xerci se al lo ws yo u t o s t re ng t hen and de vel op t he f ro n t par t of you r upper t hig hs ( quadr iceps muscl e gr oup s ) , help ing to increas e y our muscul ar s t ab ili t y a t t he k nee joi nt s .
57 L e g E x e r c i s e s Muscles worked : T his e xerci se s t reng t hens and de vel ops t he m uscle s o f y our bu t t ocks area ( glu t eu s ma x im us ) .
58 F INIS H S TA R T L e g E x e r c i s e s Muscles worked : T his e xerci se w i ll n o t bu rn o f f f at fr om yo ur hi ps or o u te r t hi gh ! T her e is no e xerci se t hat w ill bur n fa t f r om a sp ecif ic area .
59 L e g E x e r c i s e s F INIS H S TA R T F INIS H S TA R T Muscles worked : T his e xerci se w i ll n o t bu rn of f fa t f r om you r ou t er t high s or make t hem small er! T her e i s no exer cise t hat w ill bur n fa t fr om a sp eci f ic ar ea.
60 L e g E x e r c i s e s Muscles worked : T h is e xercis e s t reng t h ens and devel op s t he muscl es o n t he ou t s ide o f you r lo wer legs ( per one als ) . T he se muscle s ar e es s en t ial f or s t andi ng b alance and la te ral agili t y o f t he ank le .
61 L e g E x e r c i s e s Muscles worked : T h is e xercis e e mphas ize s and de vel ops t he ha ms t r in gs and glu t es , w hile requ ir ing t he s pinal er ect or s t o s t ab ili ze . Pulle y po sition : L ow p ull ey Startin g position : • Re mov e t he bench and s t and o n t he pla t f or m facing t he P ow er R ods ® .
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T h e B o w f l e x ® B o d y L e a n n e s s P r o g r a m By Ellington Dar den, P h. D. T he fol low ing p rogr am w as cr eated by Dr . El li ngton D arde n. It conta ins a ri gorou s fitn ess a nd di etar y pro gram . P leas e cons ult yo ur ph ysic ian befo re b egin ning any fitn ess or die tary progr am.
A P e r s o n a l G u a r a n t e e F r o m D r . E l l i n g t o n D a r d e n Dear Bo w f lex ® E n t husias t , I’m e xcit ed, r eally e xcit ed ! I ’m ela t ed because I ’ve deve loped an exercising and ea t ing pr ogram t ha t pr oduces f a t l os s fas t er t han any plan I ’ve ev er tes t ed.
65 I n t r o d u c t i o n The Bow fl ex ® Body Leanne s s Program T his program is scient if ically designed f or max imal fat loss over si x weeks . I t is impor t an t t hat you pract ic e ever y aspect of t he plan t o achi eve opt imum resul t s.
66 I f y ou w oul d lik e t o me asur e y ou r p er so nal be f or e- and - af ter res ul t s , t her e ar e se ver al s t ep s y ou ne ed t o t ake. I t i s i mp or t an t t ha t y ou accura t el y pe r fo r m each t as k , t h en at t he end o f t he si x- w eek pr ogr am , rep eat t he pr oces s in t he s ame manne r.
67 Skinfol d M eas ure ment s T o acc ur a tel y t r ack your p rogr ess t hrough t hi s si x- week pr ogram , i t is necess ar y t o t ake sk in f old measur emen t s . By measur ing y our sel f in t hi s way, you w il l be able to de t er mine y our lean- bod y mas s and y our bod y -f at p ercen t age.
68 Using C alip er s W hen Mea suri ng Skin fold s T he pr ocedure f or measur ing sk i nf ol d t hickne ss is t o gr asp f ir ml y w i t h t he t hu mb and for ef inger a fo ld of s k in and sur face f a t and pull i t aw ay f rom t he un derl y ing m uscle.
69 130 40 38 36 34 32 30 28 26 24 22 20 18 16 1 4 12 1 0 3 15 20 25 30 35 40 45 50 55 60 5 7 9 1 1 13 15 17 1 9 21 23 25 27 29 31 33 125 120 1 15 1 1 0 1 05 1 0 0 95 90 85 80 75 70 65 60 55 50 45 40 3.
70 Now t ha t you k no w your bo dy - fa t percen t age, you can calculat e your lean -b od y percen t age. T his w i ll even t uall y sho w you ho w many pounds o f muscle wer e added t o yo ur bod y, af t er comp le t ing t he pr ogram . For E xample : Bef or e t he pro gram, Jo e w eighs 2 0 0 pounds ( 9 0 .
71 Name Age Height W eight Loss W eight Before Muscle Gain W eight After Fat Loss Please follow the instructions in the “Measurements” section for measuring circumferences.
72 GUIDELI NES W e ek 1 & 2 A ll exercise s shoul d b e pract iced w i t h one s et o f 8 t o 12 rep et i t ions . T he s t y le o f per f or mance is ve r y impor tan t . T he movemen t f or each repe t i t ion sho uld be 4 seconds in t he po si t i ve p hase and 4 s econds in t he nega t i ve.
73 Y ou w il l be fo llo w ing a reduced- calor ie nu t ri t ion pr ogram , w hich is di v ided in t o t hr ee t w o -w eek segmen t s . T he progr am is a pr oven me t hod f or achievi ng max imal f a t los s over a s i x-w eek peri od.
74 Dri nk ing plen t y o f wa ter i s ess en t ial to t he succ e ss o f t his progr am . Dri nk ing t he r ecommended amoun t o f wa ter can seem like a challenge at f i rs t . S t ick w i t h i t . C ar r y a lar ge spor t s bo t t le or s imi lar i t em w i t h y ou t hr oughou t t he day.
75 T he menus in t he B ow f le x ® ea t ing plan are desi gned for max i mum f at- los s e f f ect i venes s and nu t r i t io nal value . F or bes t r esul t s, f ol low t he m e xact l y. Ev er y at temp t has been made t o u t il ize curr en t popular brand names and acc ur a te calor ie coun t s , w hich ar e lis ted in t he me nus .
76 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 or tea.
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 coffee or tea.
78 S h o p p i n g L i s t Q uant i t ies needed f or lis ted i tem s w ill depend on y our specif ic se lect io ns . Rev iew y our choices and adjus t t he shoppi ng lis t accordingl y. I t may be he lpf ul f or yo u to pho t ocopy t his li s t each week be f ore doi ng your sho pping .
79 Q . I o f t en g et head ac he s wh en I eat onl y 1000 ca lori e s a day . W hat s hou ld I do? A. Y our headaches may be caused by going longer than three hours between meals or snacks. T ry spacing your meals and snacks where there are fewer hours between them.
80 Q & A American women develop excessively large muscles. Progressive resistance exercise such as Bowflex® will make your muscles larger – but not excessively large – and larger muscles will make your body firmer and more shapely.
81 Q & A Q . I ’ m p le as ed tha t I l os t t he fa t I wan te d to los e. W hat d o I d o to mai nt ain my new bod y weigh t? A. Once you’ve lost your excessive fat, your next task is to maintain that status. Here are the adjustments you need to make to your current practices.
82 E x e r c i s e L o g Please f eel f ree t o make copie s of t h is char t t o con t inue y our exercise log . EX ER C IS E DA T E DA T E DA T E D A T E DA TE DA TE Se t s Re ps Re s is t an c e Se.
83 M u s c l e C h a r t S t e r no cle i do ma s t o id Pec t o r al i s M aj or A n t e r io r D e l t o id Me di al De l t o id Bi cep s Br ach ia li s E x t e r na l Ob li q ue s Br ach io r ad ia.
©2004 Nautilus ® Inc. All rights reserved. 1400 N.E. 136th A ve., V ancouver, WA 98684. Bowflex, Bowflex Ultimate, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus ® , Inc. 51370 Rev AA (20 04) This manual is written and designed by industry professionals.
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T h e B ow fl ex ® U lt im a te ™ H o me Gy m A s se mb ly In st ru c ti on s 51370 Rev AA (20 04).
Bow flex ® Ul tima t e ™ Parts Reference Guide Lat T ow er Assembly (if so equipped) Bent Lat Bar Rod Hook Cable P ower Rods ® Rod Cap Bench Leg Extension Assembly (if so equipped) Leg Extension R.
A-1 Before Y ou Start Basic Assembly Pr inciples Here are a f ew basic ass embl y t ip s t hat can make y our assemb l y of t he B ow f l ex ® U l t ima t e ™ quick and easy. By us ing t hese p ri nciples, y ou can s impl i f y t he pr ocess and s ave your se l f some ex t r a t ime and e f f or t .
A-2 Item #: 1 Qty .: 1 Descr: Lower Lat T ower 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 Note: Specifications subject to change without notice.
A-3 Bow flex ® Ultim at e ™ Hardware List Note: Drawings are actual size. Item #: 44 Qty .: 4 Descr: #1 0 X 3/4” Self T apping Sc rew Item #: 45 Qty .: 3 Descr: #1 0 X 1” Se lf Drillin g Sc rew Item #: 46 Qty .: 5 Descr: 3/8” X 3/4” Bolt Item #: 48 Qty .
A-4 Assembling Y our Bow f le x ® Ultim at e ™ Step 2: ADJUST ABLE PULLEY S Y STEM Locate the following for this step: • Adjustable Pulley System (Item #6) • T wo (2) Adjustable Pulley System b.
A-5 Assembling Y our Bow f le x ® Ultim at e ™ Step 3: SQU A T PLA TFORM & FRAME A SSEMBL Y Locate the following parts for this step: • Large plastic squat platform (Item #5) • Squat frame .
A-6 Assembling Y our Bow fle x ® Ult imat e ™ Figure E Step 5: REAR LEG Locate the following parts for this step: • Benc h leg (Item #13) • Seat rail (Item #1 0) • Four (4) 3/8” nylon loc k.
A-7 Step 8: SEA T INST ALLA TION Locate the following parts for this step: • Seat Assembly P ull out and loc k the pin on the left side of the seat assembly and slide the seat onto the rail as shown in Figure H.
A-8 Step 9: RAIL END CAP INST ALLA TION Locate the following parts for this step: • Rail End Cap (Item #58) • T wo (2) #1 0X3/4” self tapping screw (Item #44) Place the end cap (Item #58) on the end of the rail with arrow inside end cap facing up.
A-9 Figure L Step 1 1: ROD BO X INST ALLA TION Locate the following parts for this step: • Rod box with P ower Rods ® (Item #23) • Rod box frame (Item #24) • Three (3) #1 0X1” self tapping sc.
A-10 Figure O Step 1 4: BENCH REST BRA CKET INST ALLA TION Locate the following parts for this step: • Benc h (Item #25) • Benc h rest brac k et (Item #26) • One (1) 1/4”X1 -1/2” phillips he.
A-11 Bow flex ® Ult imat e ™ L a t A s s embly Par t s Re fer ence Guide Item #: 31 Qty .: 2 Descr: Lat Cable Length: 56.25” Item #: 34 Qty .: 1 Descr: 50” Bent Bar Item #: 20 Qty .: 1 Descr: Strap Hook Item #: 17 Qty .: 1 Descr: Upper Lat Cross Bar w/pulleys Item #: 1 9 Qty .
A-12 A s sem bl ing Y our Bow f le x ® Ultim at e ™ L at A s sem bly Figure P 50 54 57 1 9 20 40 54 1 7 Step 1: LA T T OWER ASSEMBL Y Locate the following parts for this step: • Lat cross bar w/ .
A-13 Bow flex ® Ult imat e ™ L eg A s se mbly Par t s Re f erence Gui de 16 Item #: 61 Qty .: 1 Descr: Leg Exte nsion S ea t A s se mb l y Item #: 63 Qty .: 1 Descr: Leg Exte nsion F oot T ube Item #: 68 Qty .: 2 Descr: 1” Smal l Knob Item #: 69 Qty .
A-14 A s sem bl ing Y our Bow f le x ® Ultim at e ™ L eg A s sem bly Figure R 62 54 57 63 Step 1: LEG EXTENSION FOO T TUBE INST ALLA TION Locate the following parts: • Leg extension main frame (I.
A-15 A s sem bl ing Y our Bow f le x ® Ultim at e ™ L eg A s sem bly Figure T Step 3: LEG EXTENSION SEA T INST ALLA TION Locate the following parts: • Leg extension assembly (from previous step) .
A-16 ASSEMBLING Y OUR Bowflex ® T -BAR Y our T -bar was shipped fully assembled with the metal bar resting in the loops of the nylon strap. If , however , the bar and the nylon strap separated during shipping, follow these instructions for reassembly .
A-17 PO WER ROD ® UPGRADE FOR ONL Y $99 Get an EXTRA P AIR of 50 lb. (22.5 kg) POWER RODS ® to boost your total weight to 41 0 lb. (185 k g)! C ALL T O ORDER: 1 -80 0-269-3539 Expanding your Bowflex ® Ultimate ™ from 310 lb. (140 kg) to 410 lb. (185 kg) Step 1: Simply slide the new rods into the bac k of the Ultimate ™ ’ s rod pac k.
Bowflex ® 6 WEEK SA TISF ACTION GUARANTEE W e want you to know that Bowflex ® Home Gym is a superior product. Y our satisfaction is guaranteed. If for some reason you are not 100% satisfied with you.
Bowflex ® Ultimate ™ W arranty Registration Card IMPORT ANT! MAIL WITHIN 30 DA Y S OF PURCHASE Thank you for filling out this questionnaire. Y our answers are important to us. Please check here if you would prefer not to obtain information on new and interesting opportunities from other exciting companies.
Please fold ov er and tape before mailing Please fold ov er and tape before mailing Place Stamp Here 1400 N.E. 136th A ve. V ancouver , WA 98684 Wha t I s C overe d Nautilus® warrants to the original.
A-21 6 -W eek Sati s fac tion Guarante e We w an t yo u t o k n ow t ha t t he B ow fle x ® U l t i ma te ™ ho me gy m i s a supe ri or pr od uct . Your s at is f act ion i s g uaran t eed .
©2004 Nautilus ® Inc. All rights reserved. 1400 N.E. 136th A ve., V ancouver, WA 98684. Bowflex, Bowflex Ultimate, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus ® , Inc. 51370 Rev AA (20 04) This manual is written and designed by industry professionals.
Een belangrijk punt na aankoop van elk apparaat Bowflex Ultimate 51370 (of zelfs voordat je het koopt) is om de handleiding te lezen. Dit moeten wij doen vanwege een paar simpele redenen:
Als u nog geen Bowflex Ultimate 51370 heb gekocht dan nu is een goed moment om kennis te maken met de basisgegevens van het product. Eerst kijk dan naar de eerste pagina\'s van de handleiding, die je hierboven vindt. Je moet daar de belangrijkste technische gegevens Bowflex Ultimate 51370 vinden. Op dit manier kan je controleren of het apparaat aan jouw behoeften voldoet. Op de volgende pagina's van de handleiding Bowflex Ultimate 51370 leer je over alle kenmerken van het product en krijg je informatie over de werking. De informatie die je over Bowflex Ultimate 51370 krijgt, zal je zeker helpen om een besluit over de aankoop te nemen.
In een situatie waarin je al een beziter van Bowflex Ultimate 51370 bent, maar toch heb je de instructies niet gelezen, moet je het doen voor de hierboven beschreven redenen. Je zult dan weten of je goed de alle beschikbare functies heb gebruikt, en of je fouten heb gemaakt die het leven van de Bowflex Ultimate 51370 kunnen verkorten.
Maar de belangrijkste taak van de handleiding is om de gebruiker bij het oplossen van problemen te helpen met Bowflex Ultimate 51370 . Bijna altijd, zal je daar het vinden Troubleshooting met de meest voorkomende storingen en defecten #MANUAl# samen met de instructies over hun opplosinge. Zelfs als je zelf niet kan om het probleem op te lossen, zal de instructie je de weg wijzen naar verdere andere procedure, bijv. door contact met de klantenservice of het dichtstbijzijnde servicecentrum.
