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Owner’s Manual
Fitness Guide
&
Written By: Tom Purvis RPT, RTS
Registered Physical Therapist
and founder of the Resistance Training Specialist Program
Special Edition Includes:
Dr. Ellington Darden’s
Six Week Fast Fat Loss — Body Leanness Program
®
BOWFLEX
ITNESS
F
®
BOWFLEX
®
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Table of Contents Getting To Know Your Machine 1 Arm Exercises: Using Your Machine 2 French Press 37 About Your Bowflex Attachments 8 Lying Triceps Extension 37 Safety 9 Lying 45 Degree Triceps Extension 38 Defining Your Goals 10 Triceps Pushdown 38 Exercising Properly 12 “Rope” Pushdowns 39 Single-Arm Pushdown 39 The Workouts: Cross Triceps Extension 40 The 20 Minute Better Body Workout 13 Triceps Kickback 40 Advanced General Conditioning 13 Seated Triceps Extension 41 20 Minute Upper / Lower B
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Getting To Know Your Machine CONGRATULATIONS on your commitment to fitness! By Please take your time to read through the entire manual choosing Bowflex to be your partner, you’ve chosen a before attempting to use your Bowflex. It’s important you machine that can deliver on its promises! understand HOW to properly perform each exercise before ® you attempt to perform the exercise with Power Rod The resistance and aerobic training that can be performed Resistance. on the Bowflex is unmatched by a
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Using Your Machine ® When You Are Not Using Power Rod Resistance Your Bowflex Disconnect the cables from the Power Rods are made from a special composite material. Power Rods when you are not Your rods are sheathed with a protective black rubber using your Bowflex. 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
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Using Your Machine Incline Position: Start with the bench flat in the the furthest The Workout Bench ® position away from the Power Rods . Pull out on the spring lock seat pin and Your Bowflex has four different bench positions. To adjust lift the long bench pad up. the bench, simply locate the spring lock pin on the side of Slide forward until the pin the seat. Pull out pin to release seat, then slide it to the locks into the farthest forward desired position. Pull out hole. Rest the bench’s
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Using Your Machine Using the Bowflex Using the Bowflex Hand Grips Leg Press Belt The Bowflex hand grips can be used as The Leg Press Belt is used exclusively for the Leg Press and regular grips, hand cuffs or ankle cuffs. the Seated Hamstring Curl exercises. • 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 Regular Grip: Grasp the press bel
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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 Connect the low pulley/squat pulling a pin and expanding the pulley out. station with the squat cables. Pulley knobs are spring-loaded and are located on the back Without any resistance attached, of the adjustable pulley system. To extend the pulley, thread the squat cables through simply twist the knob a couple of turns to the left, t
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Using Your Machine Using the Bowflex Using The Bowflex Leg Extension/Leg Curl Lat Tower Attachment Build back and shoulder muscles quickly with this integrated lat tower. It is easy to set up and can get you on The Bowflex leg track in no time at all. extension/leg curl attachment is a gym- To attach the tower, remove all Power Rod resistance. Be quality attachment that certain the lat bar is secured to the lat bar rests. Remove the helps you develop strong, lat tower cables from their storage
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Using Your Machine Folding & Moving Your Bowflex Folding and moving your Bowflex is easy. Follow the simple 1 2 steps below to fold your Bowflex. Once it’s folded, 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. 3 4 5. Remove the threaded
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About Your Bowflex Attachments The Bowflex Leg Extension / The Adjustable Leg Curl Attachment Pulley System This attachment is designed to add more effectiveness to all This attachment is specifically designed to enhance the exercise routines where “leg work” is required. bench press and shoulder press exercises by changing the angle of resistance. The attachment is mounted on the rear Safety of the machine and serves to widen the angle of resistance • Before using the attachment, make sure all
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WARNING! Before beginning any exercise program consult your physician or health care professional. Only he or she can determine the exercise program that is appropriate for your particular age and condition. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the exercise and consult your physician. For Your Safety Please Follow These Instructions ® • Keep your body weight centered on the machine, bench, • When hooking up Power Rods do not stand d
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Defining Your Goals Your body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. Here are some fitness components that will help you define your goals and choose your fitness program. MUSCLE STRENGTH is the maximum force you can exert BODY COMPOSITION is the ratio of fat weight (fat) to against resistance at one time. Your muscle strength comes lean weight (muscles, bones and tissue). As you age, the into play when you pick up a heavy bag of
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Defining Your Goals Remember your cardiovascular component: Any fitness Reaching Your Goals program must contain a cardiovascular fitness component to be complete. So complement your resistance training To reach your goals you must follow a consistent, well with aerobic exercise such as walking, running, bicycling or designed program that provides balanced development to rowing on the Bowflex. all parts of the body and includes both aerobic and strength exercise. Only then will you meet your goa
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Exercising Properly Working Out Breathing A workout begins in your mind’s eye. With concentration The most important part of breathing during exercise is, and visualization you can approach your workout with a quite simply, that you do it. Breathing in or out during the positive, constructive attitude. A good pre-workout mental actual performance is not dependent upon the direction of routine is to sit and relax, so you can focus on what you are air flow relative to exertion. It is, in fact, a m
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The Workouts 20 MINUTE BETTER BODY WORKOUT FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform easily for 5 -10 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance you can perform for no less than 10 reps and no more than 15 reps without your form deteriorating. As you become strong
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The Workouts 20 MINUTE UPPER/LOWER BODY FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 20 MINUTES This program provides you with 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 at the point that your technique starts to deteriorate. Rest onl
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The Workouts BODY BUILDING FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set and exe
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The Workouts CIRCUIT TRAINING - ANAEROBIC/CARDIOVASCULAR FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-45 MINUTES Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round of
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The Workouts TRUE AEROBIC CIRCUIT TRAINING FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-60 MINUTES Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to the aerobic rowing exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the ne
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The Workouts STRENGTH TRAINING FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES This 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 techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 lbs. and decrease your reps to 5. Rest 60 - 120 s
