Bowflex ULTIMATE Bedienungsanleitung

Owner_ Manual

Written By: Tom Purvis RPT, RTS

Registered Physical Therapist

and founder of the Resistance Training Specialist Program

Dr. Ellington Darden's

Six Week Fast Fat Loss -- Body Leanness Program

BOIM:LEX

FITNESS

Table of Contents

Getting To Know Your Machine

Using Your Machine

About Your Bowflex Attachments

Safety

Defining Your Goals

Exercising Properly

The Workouts:

The 20 Minute Better Body Workout

Advanced General Conditioning

20 Minute Upper /Lower Body

Body Building

Cimuit Training Anaerobic /Cardiovascular

True Aerobic Circuit Training

Strength Training

Chest Exercises:

Bench Press

Chest Fly

Incline Bench Press

Decline Bench Press

Resisted Punch

Lying Cable Crossover

Flat Barbell Bench Press

Shoulder Exercises:

Seated Shoulder Press

Front Shoulder Raise

Rear Deltoid Rows

Standing Lateral Shoulder Raise

Seated Lateral Shoulder Raise

Scapular Protraction

Scapular Depression

Shoulder Rotator Cuff INTERNALROTATION

Shoulder Rotator Cuff EXTERNALROTATION

Shoulder Extension

Shoulder Shrug

Bad)ell Shoulder Shrug

Lying Front Shoulder Raise

Reverse Fly

Military Press

Back Exercises:

Lying Shoulder Pullover

Wide Pulldowns

Narrow Pulldowns

Lying Lat Pulldowns

Lying Narrow Lat Pulldowns

Low Back Extensions

Seated Eat Rows

Lying Lat Fly

Reverse Grip Pulldowns

Scapular Retraction

Stiff Arm Pulldown

Barbell Bent Over Row

1 Arm Exercises:

2 French Press

8 Lying Triceps Extension

9 Lying 45 Degree Triceps Extension

10 Triceps Pushdown

12 "Rope" Pushdowns

Single Arm Pushdown

Cross Triceps Extension

13 Triceps Kickback

13 Seated Triceps Extension

14 Standing Biceps Curl

15 Seated Biceps Curl

16 Seated Wrist Extension

17 Standing Wrist Extension

18 Seated Wrist Curl

Standing Wrist Curl

Reverse Curl

19 Lying Biceps Curl

19 Reverse Grip Barbell Curls

20 Barbell Curls

21 Abdominal Exercises:

22 Seated (resisted) Abdominal Crunch

22 Seated (resisted) Oblique Crunch

Reverse Crunch

Resisted Reverse Crunch

23 Trunk Rotation

23 Abdominal Crunch

24 Leg Exercises:

25 Leg Extension

25 Leg Curl

26 The Squat

26 Leg Press

27 Lying (Prone) Leg Curl

27 Standing Hip Extension

28 Standing Hip Flexion

28 Seated Leg Curl

29 Lying Leg Extension

29 Seated (straight Leg) Calf Raise

30 Standing Leg Kickback

Kneeling Leg Kickback

Standing Hip Abduction

31 Seated Hip Adduction

31 Seated Hip Abduction

32 Ankle Inversion

32 Ankle Eversion

33 Deadlifl

33 Stiff Leg Deadlifl

34 Fast Fat Loss Now

35 The Bowflex Body Leanness Program

35 By Dr. Ellington Darden

Getting To Know Your Machine

CONGRATULATIONS on your commitment to fitness{ By

choosing Bowflex to be your partner, you've chosen a

machine that carl deliver on its promises}

The resistance and aerobic training that carl be performed

on the Bowflex is unmatched by any other single piece of

home fitness equipment available. You have definitely made

the right decision{

In this owner's manual you'll find detailed information on a

wide variety of exemises, 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. It_ important you

understand HOW to properly perfi)rm each exemise before

you attempt to perform the exercise with Power Rod <

Resistance.

With all of the fimess choices available today, we

understand that choosing a piece of equipment can be very

confllsing. Everyone at Bowflex, Inc. would like to thank

you for your trust arid your confidence in our product.

Bowflex is as good as we say it is, arid you're just about to

prove it to yourself.

Again, thank you fk)r choosing Bowflex.

THE BOWFLEX ULTIMATE

Cable Storage ................................

Rod Caps ...................................................

Cable

Hand Grip/ ..........

Ankle Cuff .........

Foot Rest.

Standing/Squat .........................................

Platform ............................................

Spring Lock .................

Seat Pin .........

Lat Bar Rests

........................................................ ............Lat Bar

....Power Rods _:'

Cable Hook

Vertical Main

....................................... Frame

.... Bench

Leg Attachment

........... Seat

Seat Rail

.....................................Bench Legs

Leg Extension/Leg

"_................... Curl Attachment

Using Your Machine

Power Rod sResistance

Power Rods are made from a special composite material.

Your rods are sheathed with a protective black rubber

coating. Each rod is marked with its weight rating on the

rod cap.

Adjusting And Understanding The

Resistance

The Bowflex Ultimate comes with

310 pounds of resistance (one pair

of 5-pound rods, two pairs of 10-

pound rods, one pair of 30-pound

rods, and two pairs of 50-pound

rods). If you upgraded to a 410

pound capacitN you will have an

additional pair of 50 pound Power

Rods.

Hooking The Power Rods

To The Cables:

You may use one rod or several rods in combination, to

create the desired resistance level. To hook multiple rods up

to one cable, simply bend the closest rod toward the cable

and place the cable hook through the rod cap. Then, hook

up the next closest rod.

When You Are Not Using

Your Bowflex

Disconnect the cables from the

Power Rods when you are not

using your Bowflex.

Use the rod binding strap

included with your machine to

bind all the rods together

near the top. This keeps them

neat in appearance and makes

your Bowflex as compact as

possible. Place your cables and

grips through the strap to keep

them out of the way

Hooking up the most fi_rward rod prevents rods fix_m

crossing over the top of one another.

Safety

•When hooking up the Power

Rods, do not stand directly

over the tops of the rods. Stand

off to the side while

connecting and disconnecting

the Power Rods from the

cables.

To upgrade to 410 pounds

of Power Rod _'Resistance

please call 1-800-269-3539

Using Your Machine

The Workout Bench

Your Bowflex has lout different bench positions. To adjust

the bench, simply locate the spring lock pin on the side of

the seat. Pull out pin to release seat, then slide it to the

desired position. Pull out

pin, give it half a turn, and

release to place it in a "free

sliding" position fi)r

exercises such as rowing.

Incline Position: Start with the bench fiat in the the furthest

position away from the Power Rods _. Pull out

on the spring lock seat pin and

lilt the long bench pad up.

Slide forward until the pin

locks into the l?wthest forward

hole. Rest the bench_ incline

support bracket on the base of

the Power RodsL

Quick Release Bench: The long portion of your bench

attaches to and releases from the seat portion very easil3_ To

attach it, simply insert the half hinge on the end of the

bench into the half hinge on the seat. For standing exemises,

simply remove the bench by lilting up on the long portion

arid pulling away from the seat.

Flat Position l & 2: Along the side of the seat rail there are

three holes liar the spring lock seat pin. Pull out on the pin

and slide the entire bench fi)rward until the spring lock seat

pin locks into a hole.

With the bench in the

fiat position there are

two possible holes for

the spring lock pin to

lock into, one forward

arid one back.

"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 "li_e

sliding" position

fbr exercises

such as rowing.

How to Mount the Bowflex Incline Bench

Sit on the bench and reach back, one arm at a rime,

grasping hand grips. KEEPING HANDS DOWN AND

PALMS UR

Cud your hands up toward the fix_nt of your shoulders AND

turn your wrists so that your pahns now f_tce away fix)m you.

The cables will now be over your elbows.

Begin by peaching back for hand grips. Curl up toward your shoulders. Turn your wrists fi)rward.

Using Your Machine

Using the Bowflex Using the Bowflex

Hand Grips Leg Press Belt

The Bowflex hand grips carl be used as

regular grips, hand cuff,s or ankle cuff,s.

Regular Grip: Grasp the

handle and cuff together to

form a grip without inserting

your hand through the cuff

portion. Most of the exemises

you perform utilize this grip.

The Leg Press Belt is used exclusively fk)r the L_q Press and

the Seated H_mstring Curl exemises.

With the Bowflex seat adjusted to the "free sliding"

position (spring lock seat pin unlocked), the hand grips

removed, and the

desired amount of

resistance hooked

up, sit on the seat

and position the leg

press belt around

your hips.

•Slide forward to the pulleys and place your feet through

the right and left openings under the pulleys.

Hand Cuff Grip: Slip your

hand through the cuff portion

of the grip so flint the fimm

pad _>sts on the back of your

hand. Then grasp the

remainder of the grip that is

sitting in your pahn. This method of gripping is great fi_r

exercises like front shoulder raises or any exercise where

your palm is f_tcing down.

Ankle Cuff Grip: The cuff

opening can be made larger to

accommodate the ankle.

Simply insert your hand in the

cuff and slide it away from the

handle. Insert your foot or

ankle and tighten the grip by

@__ ....

sliding the handle back toward the cuff.

• Attach the belt to

the cables and cinch

the adjustment strap

on the belt by

pulling the strap

until the belt is taut.

•Place hands on vertical main frame and push yourself

back while placing feet, one at a time, onto non skid pads

on pulley fl'ame.

•Grasp belt near

where it's attached

to the cables and

begin to press back.

Grips manufactured under license agreement with Hands-On

Sports & Gym Accessories Inc. Patent # 4756527

Using Your Machine

Using the Bowflex Using the Bowflex

Adjustable Pulley System Low Pulley/Squat Station

Using the Bowflex adjustable pulley system is as easy as

pulling a pin and expanding the pulley out.

Pulley knobs are spring-loaded and are located on the back

of the adjustable pulley system. To extend the pulle_

simply twist the knob a couple of turns to the left, then

pull out. Next, pull the adjustable sleeve out away from the

machine until it clicks into the extended position. Then,

tighten tile knob to lock tile adjustable pulley into position.

Pulleys adjust position with the simple turn and

pull of a knob,

The adjustable

pulley system was

designed to

change the angle

of resistance to

increase tile

effectiveness of

many upper body

exercises.

Use tile pulley system in either the wide or narrow pulley

position. We've included a guide in each exercise so you

can use the pulley at the correct position.

To avoid irlitlr _ do not attempt to use tile pulley in tile

wide position when the mamml indicates to perfi)rnl the

exemise in tile narrow pulley position.

Connect tile low pulley/squat

station wit[l the squat cables.

"vVithout any resistance attached,

thread tile squat cables through

tile low pulle_ The black plastic

ball on the cable should rest

directly against the pulley and

should be on the far side of tile

pulle_ away from the machine.

The squat cable has a loop at the

end. Fasten the loop with a snap

hook to the rod cables.

Next, f_sten tile squat cables to

the squat harness, using a snap hook.

The squat cable feeds through

the low pulley, The black plastic

ball is on the side farthest away

from the Power Rods.

And finall_ attach tile

squat harness to the squat

bar using a snap hook.

Now you can add Power

Rod Resistance.

Make certain tile

adjustable pulley system

is locked and secure

befi)re adding any Power

Rod resistance to the

pulley.

Exercises in tile wide

position may require a

lighter weight than

those in tile

narrow position.

The Bowflex Ultimate adjustable pulley system allows you to work the

same muscles from different angles, depending on the width of the

pulley angle,

Rod Cables

uat Harness

Adjustment Buckle

_i ..............Squat Cables

Hooking up the low pulley/squat

station is easy, Once it%

together, you can use it for a

wide variety of exercises --

including squats, flat bench

presses and bent over rows!

Using Your Machine

Using the Bowflex

Leg Extension/Leg Curl

Attachment

The Bowflex leg

extensiof_leg curl

attachment is a gym

quality attachment that

helps you develop strong,

muscular legs.

Attaching the leg

extensiof_leg curl

attachment is as easy as

screwing in two knobs.

"vVith all Power Rod

resistance off and with

the bench in the incline

position, move the

attachment to tile end of

tile sliding seat rail.

The leg extension!leg curl attachment

uses two knobs to attach to the Bowflex,

at the end of the sliding seat rail,

Using The Bowflex

Lat Tower

Build back and shoulder muscles quickly with this

integrated lat tower. It is easy to set up and can get you on

track in no time at all.

To attach tile tower, remove all Power Rod resistance. Be

certain tile lat bar is secured to tile lat bar rests. Remove tile

lat tower cables from their storage holes, arid let them

dangle fl'om the lat bar.

Using a snap hook, attach the loop from the lat tower

cables to the rod cables. Again, check that lat bar is secured

on tile lat bar rests. Now you can add Power Rod resistance.

If you choose to use hand grips rather than the lat bar fk)r

exercises, remove all Power Rod resistance from tile lat

tower prior to exchanging tile bar fi)r hand grips.

Remove the knobs from the attachment arid place the

attachment over the end of the seat rail. Line up the holes

and screw the knobs in. Make certain the attachment is

secure befk)re sitting on it and befk)re adding weight to the

cables.

When not in use, lat tower cables

store easily in storage hole in the

lat tower, Simply push the cables

into the hole, so they're out of

sight and out of the way.

Using a snap hook, attach the loops at the end of tile leg

attachment cables to the rod cables. Once this is

accomplished, you are ready to add Power Rod resistance to

the attachment.

To set up fk)r leg curls, shnply remove the quick release

bench and place it onto the hinge of the leg extension/leg

curl seat.

When not in use, leg

extension/leg curl cables can be

stored in clips located directly

under the Power Rods, along the

path of the sliding seat rail.

Using

Folding & Moving

Your Bowflex

Your Machine

Folding and moving your Bowflex is easy. Follow the simple

steps below to fMd your Bowflex. Once it_ fMded, simply tilt

the machine back on its transport wheels and roll it to any

location

1. Remove the leg attachment from the Bowflex, if attached.

2. Lock the seat and bench into place using the spring lock

seat pin.

3. Hook cables into cable storage loops.

4. Bind the Power Rods' with the rod binding strap.

5. Remove the threaded knob on the platfi)rm.

6. Tilt the bench up to the Power Rods'.

7. Screw the threaded knob into the end of the sliding seat rail.

Maintenance &Care Of Your Bowflex:

Your Bowflex requires very little maintenance. To keep your

Bowflex in top condition check all fasteners and rod caps

befi)re each workout and tighten as needed.

Clean the bench with a non abrasive cleaner after each use.

This will keep it looking new. Any non abrasive household

cleaner or soap works well. Many automotive interior cleaners

make surf[ices too "slick" and should not be used.

If you have any questions regarding maintenance

please call our customer service department at

1-800-269-3539.

About Your Bowflex Attachments

The Bowflex Leg Extension /

Leg Curl Attachment

This attachment is designed to add more effectiveness to all

exercise routines where "leg work" is required.

Safety

• Befi_re using the attachment, make sure all fasteners are

ill place and tightened.

• Make sure tile attachment's

cables are securely fastened to

tile regular Bowflex cables.

• Always use the supplied

threaded knobs to

secure tile attachment

to your Bowflex.

The Bowflex Lat Pulldown

The lat pulldown tower enhances several exercises that

work tile back and triceps muscles.

Safety

• Befi)re using tile lat tower, make sure all fasteners are in

place and tightened.

The Adjustable

Pulley System

This attachment is specifically designed to enhance tile

bench press and shoulder press exemises by changing the

angle of resistance. Tile attachment is mounted on tile rear

of the machine and serves to widen tile angle of resistance

to clPate a more effective exemise. To use the adjustable

pulley system, first remove ally Power Rod resistance. Then

unscrew the pin on the back and pull it out slightly until

you call slide tile pulley away fix)m the machine. Slide the

pulley only until it clicks into place and then push the pin

fl)rward to lock it into place. Make certain tile pills are

completely locked ill [)lace befi)re you use tile adjustable

pulley system.

Safety

• Befl)re using tile

attachment make

sure all f_lsteners

are ill place and

tightened.

• Always check fasteners,

hooks, cables and

each workout to ensure

functioning.

• Make sure tile cables are

securely fastened to tile

regular Bowflex cables.

• Always use tile "Bar

Holders" to support the lat

pulldown bar or remove

tile bar when not ill use.

• Do not hang from the lat

tower and do not attempt to

do chin ups from the bar.

• Never pull on the bar or

handle unless there is

resistance attached to it.

The Low Pulley/

Squat Station

Use this station to do squats, bent over rows and more.

Exemises perfi_rmed here work your legs and most of your

other lower body muscles. Plus you call use it fi)r serious

upper body workouts, too!

Safety

• Always wear shoes with non skid soles when using the

low pulley/squat attachment.

• Always adjust cable travel

and tension of the squat

harness in such a manner

that it will not cause a hazard.

• Always check fasteners, snap

hooks, cables and pulleys

befi_re each workout to ensure

proper functioning.

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