BOWFLEX Weight System Manual L0520847
User Manual: BOWFLEX BOWFLEX Weight System Manual BOWFLEX Weight System Owner's Manual, BOWFLEX Weight System installation guides
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Owner_
Written
and
founder
Six Week
By: Tom
Manual
Purvis
RPT, RTS
Registered
Physical
Therapist
of the Resistance
Training
Specialist
Dr. Ellington
Fast Fat Loss --
Darden's
Body Leanness
BOIM:LEX
FITNESS
Program
Program
Table
Getting
To Know
Your Machine
Using
About
Your Machine
Your Bowflex
Attachments
Safety
Defining
Goals
Your
Exercising
Properly
The
Workouts:
The
20 Minute
Better
Advanced
General
20 Minute
Upper
Body
Workout
/ Lower
Body
Building
Cimuit
True
Body
Conditioning
Training
Aerobic
Strength
Anaerobic
Circuit
/ Cardiovascular
Training
Training
8
9
10
12
Arm Exercises:
French Press
13
13
14
15
16
Lying Triceps Extension
Lying 45 Degree Triceps
Triceps Pushdown
"Rope" Pushdowns
Single Arm Pushdown
Cross Triceps Extension
Triceps Kickback
Seated Triceps Extension
Standing Biceps Curl
Seated Biceps Curl
Seated Wrist Extension
17
18
Standing Wrist Extension
Seated Wrist Curl
19
19
20
Chest Fly
Incline Bench Press
Decline Bench Press
Resisted Punch
Extension
Lying Biceps Curl
Reverse Grip Barbell Curls
Barbell Curls
37
37
38
38
39
39
40
4O
41
41
42
42
43
43
44
44
45
45
46
21
Lying Cable Crossover
Flat Barbell Bench Press
Shoulder Exercises:
Seated Shoulder Press
Front Shoulder Raise
Rear Deltoid Rows
21
22
Abdominal
Exercises:
Seated (resisted) Abdominal
22
Seated (resisted) Oblique
Reverse Crunch
Resisted Reverse Crunch
Trunk Rotation
Abdominal Crunch
23
23
24
Standing Lateral Shoulder Raise
Seated Lateral Shoulder Raise
Protraction
Depression
Rotator Cuff
Rotator Cuff
Extension
1
2
Standing Wrist Curl
Reverse Curl
Chest Exercises:
Bench Press
Scapular
Scapular
Shoulder
Shoulder
Shoulder
of Contents
INTERNAL
ROTATION
EXTERNAL
ROTATION
Shoulder Shrug
Bad)ell Shoulder Shrug
Lying Front Shoulder Raise
Reverse Fly
Military Press
24
25
25
26
26
27
27
28
28
29
29
30
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
31
31
32
32
33
Leg Exercises:
Leg Extension
Leg Curl
The Squat
Leg Press
Lying (Prone)
Crunch
Crunch
Leg Curl
Standing Hip Extension
Standing Hip Flexion
Seated Leg Curl
Lying Leg Extension
Seated (straight Leg) Calf Raise
Standing Leg Kickback
Kneeling Leg Kickback
Standing Hip Abduction
Seated Hip Adduction
Seated Hip Abduction
Ankle Inversion
Ankle Eversion
Deadlifl
33
34
Stiff Leg Deadlifl
34
Fast Fat Loss Now
35
35
36
36
The Bowflex Body Leanness
By Dr. Ellington Darden
47
47
48
48
49
49
5O
5O
51
51
52
52
53
53
54
54
55
55
56
56
57
57
58
58
59
Program
6O
Getting
CONGRATULATIONS
choosing
Bowflex
machine
that
The
carl deliver
resistance
and
on the Bowflex
home
the
fitness
right
on your
to be your
To Know
commitment
partner,
to fitness{
you've
chosen
By
a
on its promises}
aerobic
training
is unmatched
equipment
that
single
You have
piece
definitely
Please
take
before
attempting
wide
variety
specialized
Ellington
of exemises,
program
find
workout
titled,
"Fast
detailed
information
programs
and
Fat Loss Now"
on a
a very
the
to properly
perfi)rm
to perform
the exercise
entire
manual
It_ important
each
with
you
exemise
Power
before
Rod <
With
all of the fimess
for your
Bowflex
prove
choices
available
today,
we
that choosing
a piece of equipment
can be very
Everyone
at Bowflex,
Inc. would
like to thank
trust
is as good
arid your
confidence
as we say it is, arid
in our product.
you're
just
about
to
it to yourself.
by Dr.
Darden.
Again,
THE
through
Bowflex.
HOW
attempt
to read
to use your
you
you
you'll
time
understand
understand
confllsing.
manual
your
of
made
decision{
In this owner's
Machine
Resistance.
carl be performed
by any other
available.
Your
BOWFLEX
thank
you
fk)r choosing
Bowflex.
ULTIMATE
Lat Bar Rests
........................................................ ............Lat Bar
Cable
Storage
................................
Rod Caps ...................................................
.... Power Rods _:'
Cable Hook
Cable
Vertical Main
.......................................
Frame
.... Bench
Leg Attachment
........... Seat
Hand Grip/ ..........
Ankle Cuff
.........
Seat Rail
Foot Rest.
Standing/Squat
Platform
.........................................
............................................
Spring Lock .................
Seat Pin .........
.....................................
Bench Legs
Leg Extension/Leg
"_................... Curl Attachment
Using
Power
Power
rods
coating.
Machine
Rod s Resistance
Rods
Your
Your
are made
from
are sheathed
Each
a special
with
composite
a protective
rod is marked
with
material.
black
its weight
rubber
rating
on the
When
Your
rod cap.
You Are
Disconnect
Adjusting
And
Understanding
The
Power
Resistance
The
Ultimate
comes
310 pounds
of resistance
rods,
two
pairs
one
pair
of 30-pound
rods,
rods,
and
rods).
two
pairs
If you
pound
(one
you
pair
your
will
have
of 50 pound
an
Power
bind
The
Power
Rods
rod or several
create
the desired
resistance
to one
cable,
place
simply
the cable
level.
bend
hook
up the next
closest
Hooking
up
the most
crossing
over
rods
the
To hook
closest
through
in combination,
the
rod
to
multiple
toward
rod cap.
rods
up
rod binding
with
all the
the top.
in appearance
your
Bowflex
Place
through
them
out
machine
to
rods together
neat
grips
strap
your
near
possible.
You may use one
and
Bowflex.
to a 410
Use the
Cables:
the
are not
pair
included
Hooking
from
you
of 10-
Rods.
To The
cables
when
of 50-pound
upgraded
capacitN
additional
Using
with
of 5-pound
pound
the
Rods
using
Bowflex
Not
Bowflex
This
keeps
them
and
makes
as compact
your
as
cables
the strap
and
to keep
of the way
the cable
Then,
hook
rod.
fi_rward
the top
rod prevents
rods fix_m
of one another.
Safety
• When
hooking
Rods,
do not
over
the tops
off to the
connecting
the
Power
cables.
up the Power
stand
directly
of the
rods.
side while
and
Rods
disconnecting
from
the
Stand
To upgrade
to 410 pounds
of Power Rod _'Resistance
please
call 1-800-269-3539
Using
The Workout
Your Bowflex
the bench,
the seat.
position
such
it, simply
bench
into
three
long
from
the seat
the half
hinge
on the seat.
by lilting
from
with
the bench
the Power
lock
bench
seat
pin
pad
up.
until
fiat in the the furthest
Rods _. Pull out
and
Slide
forward
locks
into
the l?wthest
the pin
forward
hole.
Rest
the bench_
incline
bracket
Power
on
the base
of
RodsL
liar the spring
the entire
pin
locks
into
portion
bench
very
easil3_ To
For
up on
standing
exemises,
the long
portion
lock
Position:
Remove
the long bench pad. Pull
lock seat pin, give it a half turn, and
sliding" position
fbr exercises
the side
bench
"Free Sliding"
out on the spring
release to place
it in a "li_e
the end of the
the seat.
l & 2: Along
slide
of your
on
the bench
away
seat
fi)rward
of the seat
rail
pin.
Pull
until
the spring
out
there
on the
lock
such as rowing.
are
pin
seat
a hole.
the bench
in the
fiat position
there
two
holes
possible
portion
half hinge
and
With
side of
it to the
Start
from
spring
lilt the long
support
The
insert
the
holes
away
and
releases
remove
Position
on the
slide
Position:
position
the
Bench:
attach
Flat
pin
then
Incline
on the
To adjust
fi)r
to and
pulling
lock
seat,
Machine
as rowing.
Release
arid
positions.
it in a "free
exercises
attaches
the spring
to release
a turn,
to place
sliding"
simply
pin
bench
Pull out
give it half
Quick
different
locate
out
position.
release
Bench
lout
simply
Pull
desired
pin,
has
Your
the spring
lock
lock
into,
one
arid
one back.
are
for
pin
to
forward
How
to
Mount
the
Sit on the bench and reach back, one arm at a rime,
grasping hand grips. KEEPING HANDS DOWN AND
PALMS UR
Begin by peaching
back for hand
grips.
Curl
up
toward
Bowflex
Cud
Incline
Bench
your
hands
up toward
turn your
wrists
so that your
The cables
your
shoulders.
the fix_nt of your
pahns
will now be over your
shoulders
now f_tce away
AND
fix)m you.
elbows.
Turn your wrists fi)rward.
Using
Using
Hand
Your
the Bowflex
Grips
Machine
Using
the
Leg Press
The Bowflex hand grips carl be used as
regular grips, hand cuff,s or ankle cuff,s.
The
Leg Press
the Seated
With
Belt is used
H_mstring
handle
Grip:
and
Grasp
cuff
form
a grip without
your
hand
portion.
you
through
Most
perform
the
together
to
seat
position
(spring
removed,
and
the
lock
amount
of
resistance
hooked
up,
the seat
sit on
and position
press
belt
your
hips.
exclusively
Curl
the Bowflex
desired
Regular
Bowflex
Belt
the
fk)r the L_q Press
and
exemises.
adjusted
seat
pin
to the "free
unlocked),
sliding"
the hand
grips
leg
around
inserting
the cuff
of the exemises
utilize
this grip.
• Slide
forward
the right
and
to the pulleys
left openings
and
under
place
your
feet through
the pulleys.
Hand Cuff Grip: Slip your
• Attach the belt to
hand through the cuff portion
of the grip so flint the fimm
the cables and cinch
pad _>sts on the back of your
the adjustment
hand. Then grasp the
remainder of the grip that is
on the belt by
pulling the strap
until the belt is taut.
sitting in your pahn. This method of gripping is great fi_r
exercises like front shoulder raises or any exercise where
strap
your palm is f_tcing down.
• Place hands
Ankle
Cuff
opening
Grip:
can
accommodate
Simply
cuff
ankle
sliding
Insert
and
back while placing
on pulley fl'ame.
cuff
larger
to
the ankle.
insert
and slide
handle.
The
be made
on vertical
your
hand
it away
your
tighten
the handle
from
foot
the
in the
@__
....
the
• Grasp belt near
where it's attached
or
grip by
back toward
to the cables and
the cuff.
begin to press back.
Grips manufactured
under
Sports & Gym Accessories
license agreement
with
Inc. Patent # 4756527
Hands-On
main frame and push yourself
feet, one at a time, onto non skid pads
Using
Using
the
Adjustable
Using
the Bowflex
pulling
a pin and
Pulley
knobs
pull
twist
out.
machine
tighten
pulley
the knob
Next,
until
tile
adjustable
the
pull
system.
To extend
of turns
the adjustable
into
to lock
is as easy
the
tile
on the
away
from
position.
pulley
"vVithout
the
any
tile
cables.
resistance
squat
tile low
pulle_
ball on
the cable
attached,
cables
The
directly
position.
should
be on the
against
pulle_
away
Station
pulley/squat
the squat
Then,
into
through
black
should
plastic
rest
the pulley
and
far side
from
of tile
the machine.
adjustable
pulley
system
designed
the angle
of resistance
increase
The
squat
end.
Fasten
hook
cable
the
to the
has a loop
loop
with
at the
a snap
rod cables.
to
Next,
of
upper
The
squat
f_sten
the squat
tile
harness,
squat
cables
using
low
ball
is on the
Use tile
the
can
included
use the
To avoid
wide
system
We've
pulley
exemise
at the
irlitlr _ do not
position
in either
when
in tile narrow
the wide
a guide
in each
correct
position.
attempt
the mamml
pulley
to use
or narrow
plastic
Power
away
Rods.
a snap
hook.
pulley
attach
harness
tile
to the squat
bar using
a snap
Now
you
can
Rod
Resistance.
hook.
so you
tile pulley
indicates
through
black
side farthest
And finall_
exercise
feeds
The
body
exercises.
pulley
pulley,
to
squat
position.
cable
the
from
tile
effectiveness
many
was
to
change
with the simple turn and
wit[l
thread
left, then
out
extended
adjustable
back
the pulle_
to the
sleeve
tile low
station
The
Pulleys adjust position
pull of a knob,
Connect
as
out.
and are located
a couple
it clicks
knob
system
pulley
Machine
Using
the Bowflex
Low Pulley/Squat
System
pulley
expanding
are spring-loaded
of the adjustable
simply
Bowflex
Pulley
Your
add
Power
in tile
to perfi)rnl
the
position.
Make
certain
adjustable
is locked
befi)re
Rod
tile
pulley
and
system
secure
adding
any Power
resistance
to the
pulley.
Exercises
position
in tile wide
may require
lighter
weight
those
A
position.
Adjustment
_i .............. Squat
Hooking
station
Rod Cables
wide
adjustable pulley system allows you to work the
same muscles from different
pulley angle,
angles, depending on the width of the
Cables
up the
you
variety
including
Ultimate
Buckle
low
pulley/squat
is easy, Once
together,
The Bowflex
Harness
than
in tile
narrow
uat
a
presses
of exercises
squats,
and
it%
can use it for
bent
flat
--
bench
over
rows!
a
Using
Using
the Bowflex
Leg Extension/Leg
Attachment
Your
Machine
Using The
Lat Tower
Curl
Build
The
Bowflex
leg
extensiof_leg
quality
helps
you
To attach
that
develop
certain
the
is as easy
screwing
in two
resistance
as
in the
position,
move
tile sliding
seat
the
screw
The
end of
knobs
over
leg extension!leg
uses two
at the
rail.
from
the
the end
the knobs
befk)re sitting
knobs
end
of the
attachment
of the seat
this
can
get you
on
hook,
cables
accomplished,
certain
on it and
befk)re
to the
sliding
seat
their
to tile
cables
to the rod cables.
storage
place
Line
attach
the
loops
to the rod cables.
you
are ready
To set up fk)r leg curls,
place
tile lat bar
choose
to add
is
weight
end of tile
Once
this
When
not
store
easily
lat tower,
to the
into
leg
is
Rod
it onto
shnply
remove
the hinge
the quick
resistance
to
release
of the leg extension/leg
seat.
When
not
in use, leg
extension/leg
stored
under
path
curl
in clips
the
of the
cables
located
Power
sliding
the
Rod
resistance.
lat bar
rests.
holes,
you
to use hand
all Power
to exchanging
Rods,
seat
can be
directly
along
rail.
the
the
in use, lat tower
in storage
Simply
hole,
and out
push
the
so they're
of the
cables
hole
way.
in the
cables
out
loop
Again,
Now
the
up the holes
at the
Power
rests.
remove
prior
attach
Bowflex,
the attachment
adding
hook,
rail,
the attachment.
and
from
a snap
sight
a snap
all Power
Be
Remove
tile
arid
let them
the lat bar.
attachment
attach
arid
rail.
in. Make
curl
to
cables.
attachment
remove
is secured
Using
tower
the
to tile
Remove
cables
exercises,
incline
attachment
attachment
tower,
fl'om
If you
Rod
off and with
the bench
tile
dangle
on
knobs.
"vVith all Power
curl
with
leg
curl
attachment
bench
quickly
to set up and
at all.
tile lat bar
lat tower
extensiof_leg
Using
muscles
It is easy
strong,
legs.
Attaching
secure
shoulder
is a gym
attachment
muscular
and
and
lat tower.
in no time
track
curl
attachment
back
integrated
Bowflex
of
from
check
can
grips
add
rather
Rod
tile bar
the lat tower
that
lat bar
Power
than
resistance
fi)r hand
Rod
is secured
resistance.
the lat bar fk)r
from
grips.
tile
lat
Your
Using
Folding
Your
Bowflex
Folding
steps
& Moving
and
moving
below
your
to fMd your
the machine
back
Bowflex
is easy.
Bowflex.
Once
on its transport
Follow
the
it_ fMded,
wheels
and
simple
simply
roll
tilt
it to any
location
1. Remove
2.
Lock
the leg attachment
the seat
seat
Hook
4.
Bind
5.
Remove
6.
Tilt the bench
cables
into
the Power
7. Screw
the
the
into
place
using
if attached.
the spring
lock
Rods'
threaded
with
loops.
the
knob
knob
rod binding
on the
up to the Power
requires
in top
befi)re
each
Clean
the bench
will
storage
strap.
platfi)rm.
Rods'.
into
the
end of the sliding
seat
& Care Of Your Bowflex:
Your Bowflex
Bowflex
cable
threaded
Maintenance
cleaner
bench
the Bowflex,
pin.
3.
This
and
from
workout
keep
or soap
make
surf[ices
If you
have
please
call our
very
condition
and
with
too
any questions
1-800-269-3539.
customer
after
abrasive
automotive
should
regarding
service
cleaner
Any non
Many
and
To keep
and
your
rod caps
as needed.
abrasive
new.
well.
"slick"
maintenance.
all fasteners
tighten
a non
it looking
works
little
check
not
be used.
at
use.
household
interior
maintenance
department
each
cleaners
rail.
Machine
About
The
Leg
This
Your
Bowflex
Bowflex
Leg Extension
Curl Attachment
attachment
exercise
is designed
routines
where
to add
more
"leg work"
/
effectiveness
to all
is required.
Safety
• Befi_re
using
ill place
the attachment,
and
make
sure
all fasteners
are
tightened.
Attachments
The Adjustable
Pulley System
This
attachment
press
angle
of resistance.
of the
machine
to clPate
pulley
sure
cables
tile
tile
attachment's
are securely
regular
you
fastened
Bowflex
to
only
fl)rward
use the supplied
threaded
knobs
secure
tile
to your
tile pulley
to lock it into
pulley
locked
attachment
• Befl)re
using
Bowflex
lat pulldown
Lat
tower
back
and
enhances
triceps
Pulldown
place
• Make
and then
Make
befi)re
certain
you
Slide
push
tile
the
the pin
pills are
use tile adjustable
tile
all f_lsteners
several
exercises
tile lat tower,
make
sure
all fasteners
and
that
muscles.
• Always
check
fasteners,
hooks,
cables
and
each
using
place
Then
until
tightened.
Safety
• Befi)re
slightly
make
are ill place
tile
resistance.
Safety
sure
work
place.
Rod
it out
fix)m the machine.
into
ill [)lace
pull
adjustable
system.
attachment
The
and
away
it clicks
of resistance
To use the
ally Power
the back
the
tile rear
to
Bowflex.
The
remove
on
until
completely
• Always
first
on
tile angle
exemise.
tile
by changing
is mounted
to widen
effective
to enhance
exemises
Tile attachment
the pin
call slide
designed
press
and serves
system,
pulley
cables.
and shoulder
a more
unscrew
• Make
is specifically
bench
are in
workout
to ensure
functioning.
and tightened.
sure
securely
tile
cables
fastened
regular
are
The Low Pulley/
Squat Station
to tile
Bowflex
cables.
Use this
• Always
use tile
Exemises
"Bar
Holders"
to support
pulldown
bar
the
or
remove
ill use.
tile bar
when
not
• Do not
hang
from
lat
station
to do squats,
perfi_rmed
here
other
lower
body
upper
body
workouts,
bent
work
muscles.
Plus
over
rows
and
more.
your
legs and
most
you
call use it fi)r serious
of your
too!
Safety
tower
and do not
do chin
ups
from
• Always
the lat
attempt
to
low
pull
handle
resistance
on
unless
the bar
there
attached
shoes
with
non
attachment.
the bar.
• Always
• Never
wear
pulley/squat
or
and
adjust
tension
is
harness
to it.
that
cable
in such
it will
travel
of the squat
not
a manner
cause
• Always
check
fasteners,
hooks,
cables
and
befi_re
each
proper
functioning.
workout
a hazard.
snap
pulleys
to ensure
skid
soles
when
using
the
WARNING!
Before
your
beginning
physician
any exercise
or health
or she can determine
appropriate
shortness
your
body
weight
platform
Only
he
that
is
particular
of breath
age and condition•
while
and consult
ahvays
centered
while
using
the Bowflex
grasp
the
Power
dizziness,
exercising,
your
on
the machine,
bench,
exercising.
• When
over
fi)r standing
Rods
up Power
the top
attaching
• Never
attempt
to exercise
able
cables
and Power
when
the Bowflex
• Never
• Make
sure
• Before
securely
• Inspect
check
exercising,
fastened
your
make
and
bench
on
sure
t)efbre
to make
if necessary.
while
sitting
or lying
on
the bench.
the
the bench
machine
all filsteners
use. Tighten
the
stand
each
sure
securely
spring
lock
is firmly
workout.
none
Stand
stand
directly
off to the
side
have
seat
pin
is
in place.
Periodically
loosened
with
adjustable
tightened
with
more
resistance
than
you
to handle.
strap
or adjust
do not
rods.
• Keep
Never
the
leg exercises,
for stability.
are physically
move
Rods
of the rods.
• Keep out of the path of the Power Rods _:'when exercising
and make certain that observers also stand clear of the
Bowflex when the Power Rods _ are in use.
the Bench.
stop
or
physician•
hooking
looking
while
• When
program
For Your Safety
Follow These Instructions
Please
or standing
care professional•
any lightheadedness,
exercise
• Keep
consult
the exercise
for your
If you experience
program
Rods _ bound
is not
pulley
before
system%
use.
with
the rod
binding
in use.
adjustment
pins
are
Defining
Your
body
some
fitness
will
MUSCLE
against
into
do what
you
components
STRENGTH
resistance
play
train
that
is tile
you
pick
child.
It is developed
worked
both
positively
(concentric)
at a resistance
great
to eight
Each
repetitions
typically
runs
between
exemise
when
times
the stress
and
usually
MUSCLE
ENDURANCE
is
befk)re the
five
f_lils.
lean
weight
ratio
shifts.
extra
contractions.
or work
It comes
on your
tile slow
oxygen
twitch,
resistance
only
endurance
and
set,
play when
you
muscle
To develop
size.
high
three
repetitions
sets
--
to each
cross-country
fibers,
about
ski
which
depend
on
use low
15-20
repetitions
working
the
play
is tile cr)mbination
contraction.
directly
This
associated
of strength
is often
with
Load
and
speed
skill
as:
or sport
attempting
or skill.
power
joint
practice
this
factor
When
a resistance
When
of contracting
faster.
results
in your
tile skill
sport
you
reps,
Perfi)rming
in tile 3-
sport
is to train
with
rather
method
fi)r power
in this
your
conditioning
will help
two fi)rms
of exemise,
the greatest
sport,
and alignment
developed
in all parts
standing
just
and
about
weak
back
pain.
back.
or stretched
posture,
burn
either
changes
a balance
you
back
lower,
and
and
will
round
upper
tile
lower
strength
a balance
of
It conies
can cause
of muscle
need
result
and in your
safMy
abdominals
You want
middle,
sitting
of the
In addition,
your
is tile
of tile body.
any activity
shoulders;
is ttle ability
tile joint
through
comes
into
stretch
fi)r tile top
movement
play
in front
of strength
body.
groups.
group
Increased
made
and
tile
flexibility
possible
relaxing.
body
Flexibility
When
must
or
a muscle
relax
means
fi_)r tile
an increased
flexibility
ir0ury
strength
serve
It is a cooperative
by this simultaneous
Good
fronl
tile balanced
of muscles
all overhand
muscle
of motion,
through
execute
or group
of motion.
in tile kitchen.
muscle
range
protecting
you
shelf
of opposite
to occur.
contracting
when
of a muscle
a flfll range
its opposite
action
and can
training
is important
in
be achieved
programs
included
in this manual.
CARDIOVASCULAR ENDURANCE
of
heart
using
exemising
manual.
learning
comes
and lungs
to supply
muscles
into
play
over
when
critical
cc)mponent
exemise
progranl
cardiovascular
10
weight
will generally
simulation
of ttle motor
sound
power.
when
it is more
the muscles/_ster
as described
associated
achieved
speed
to achieve
f_ltigues
these
in a deterioration
movements,
newly
titan
training
that
perfi)rming
Tile biomechanically
the correct
to apply
important
power.
to move
usually
improving
Then
pick
range.
to think
exemises
itlUSt move fast.
a more
power,
important
pattern
you
to improve
5 repetition
than
that
is actually
muscular
STRENGTH
in your
contracts,
b) Meaning
and tile lean
will c_ate
An over-development
between
misinterpreted
certain
or together,
to
age, tile
muscle
and/or
attempting
these
FLEXIBILITY
muscular
a) Being
aerobic
to perfi)rm
to move
of tile
are
(fat)
As you
strength
size and
effectively.
and
to fatigue.
MUSCLE POWER
He_
of fat weight
tissue).
increases
Perfi)rming
strength
ability
addresses
endurance,
exemise,
ratio
and
fi)r muscle
times
goals.
fat weight.
BALANCED
equal
repeated
training
nluscle
is tile
bones
fat weight
muscle
in body
fk)r
and
to perfi)rm
feet all day. Endurance
fi)r energy.
in each
into
The
those
Later,
strength
ability
and fi_)cus on
program.
(inuscles,
calories.
into
is tile
goals
fitness
Training
at dif][erent
that
ovemompensates
in both
your
your
increase
only
muscle
tile set.
to define
and choose
decreases.
negatively
by a rest interval
muscle
increases
or lift
muscle
Goals
BODY COMPOSITION
coines
to perfi)rm
titan
the
goals
carl exert
strength
and
enough
longer
sessions,
f[_f'ce you
a localized
is fk)llowed
three
it's important
your
bag of groceries
of the exemise
set of repetitions
why
define
tnuscle
YOUr
up a heavy
a small
(eccentric)
help you
maximum
at oHe time.
when
it to do. That's
will
Your
oxygen
an extended
training,
fitness
or ride
and
be supplenlerlted
such
ability
nutrients
period
you ,jog a mile
of overall
must
is tile
and
as rowing
of tile
to
of time.
a bike.
health.
It
It is a
Any
with
on tile Bowflex.
Defining
Reaching
Your
Your
Goals
Remember
Goals
your
pmgraln
To reach
your
designed
pmgraln
goals
you
nlust
that
all parts
of the
body
exemise.
Only
then
follow
a consistent,
provides
balanced
and includes
both
aerobic
your
goals
will
you
meet
with
to
on tile
Training
there
workout
routines
found
professionally
designed
goals.
Should
you
liking,
you
can
information
and written
not
find
design
and
in this manual
one specific
your
own,
tile principles
are
to target
based
fk)und
equal
specific
program
on
best
fitness
such
conlponent
your
resistance
as walking,
running,
training
bicycling
or
Bowflex.
variables:
are several
the
right
fi)rnmla,
manual.
When
designing
variables
fitness
you
combinations
to your
sound
in this
exemise
Any fitness
fitness
and
efficiently,
The
component:
a cardiovascular
So complement
aerobic
rowing
strength
safMy
cardiovascular
contain
to be complete.
well
development
and
must
that,
fi)rmula
must
your
when
fi)r you.
experiment
of variables.
Tile
variables
Frequenqy:
Tile number
week.
We recommend
daily
program
properly,
In order
with
• Training
own
mixed
will
to find
tile
several
are as fi)llows:
of times
activity
but
you
not
train
per
daily
.......
training of the same muscle group.
• Training Intensity: Tile amount of resistance _ed du
DesigningYour
Own
You may want
specifically
to design
geared
program
your repetition.
Program
your
to your
is easy, as long
own
goals
personal
program
and lifestyle.
as you
fi)lk)w
• Training
Designing
these
fitness
designed
programs
review this manual
and its components:
can be dangerous.
hnproperly
you
your
fitness
program
help
you
Identify
designing
lifestyle,
process
lead
current
you
detemline
your
goals:
current
Goals
you
start
a physician
are critical
any
who
that
fits and
too
and discouragement.
soon.
Instead,
a
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workouts.
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and try to accomplish
achievable
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n
groups.
abilities.
program
so is strategy.
to setbacks
smaller
consult
your
an exercise
but
level:
shoukt
of repetiti
principles:
as well as other fitness guides.
fitness
numl)er
Onceyou'veestablisheda baseoffitness,
Take some time to
• £olate
Know
Tile
• Rest intervals: Tile time you rest betwee_
guidelines.
time
Understand
Vohune:
perf*,rmed.
a
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tile
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will
set a series
of
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goals.
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Select complementary
that address
movements.
exercises:
Be sure to pair exercises
compound joint movenmnts
In addition, select exercises
complementa
and single joint
that address
W muscle groups.
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Put first things
muscle
groups
first: During
each session,
7x
first work those
that need tile most training.
11
Exercising
Working
Out
A workout
in your
and
begins
visualization
you
positive,
constructive
routine
is to sit and
about
to do and
Breathing
mind_
eye. With
can approach
attitude.
relax,
think
Properly
so you
about
your
A good
can
concentration
workout
with
p_-workout
locus
achieving
a
end
you
most
quite
mental
on what
your
Tile
goal.
relative
process
that
1) Be
Up
We recommend
Bowflex.
that you warm up by rowing on tile
Aerobic
Position:
• Remove
bench,
effort.
• Grab
seat
tile handles
the
• Position
machine,
tile amhes
knees
• Sit up straight
the
and
bent
with
of inhalation
during
tile
tile direction
of
It is, in l_lct, a mechanical
position
you
your
upon
is,
of your
spine
as your
rib
tips for breathing:
are concentrating
you
will
breath.
probably
Do not
and
exhalation
to occur
naturally.
or exerting
hold
your
exaggerate
should
breath.
b_athing.
be natural
for
tile situation.
unlock
facing
tile
exmvise
in or out
dependent
are some
is when
hold
during
do it. Breathing
is not
when
This
DO NOT
of breathing
to exertion.
Here
cautious
seat.
2) Allow
• Sit on tile
you
changes
moves.
Depth
Rowing
that
part
perlk)rmance
air flow
cage
Warming
simply,
actual
are
important
Power
keep
of your
tile arms
feet
straight
spine
Donk
force
it.
to tile front.
on tile footrest
of the
Performing
Your Routine
The workout portion of your fitness
execcises devoted to your particular
sure to have fun!
comfortably.
your
breathing
Rods'
in good
routine
is the series of
goals. Remember,
make
alignment.
Cool Down
An essential
part of tile exercise
routine
is the cool down.
Gradually reduce the level of exercise intensity so that
blood does not accumulate
in one muscle group, but
contimms to cicculate at a decreasing rate. We recommend
tile rowing execcise l_)r the cool down. Remember to
gradually
START
FINISH
Motion:
• Initiate the movement by extending the knees while
simultaneously
bending the arms and pinching the
shoulder blades together.
• With the arms passing by the sides of your trunk,
the handles should be near your torso as the knees
near extension.
Key Points:
• Do not lose spinal alignment
lifted.
-- keep your chest
• If you bend forward during the return toward
Power Rods, bend at the hips, not the waist.
12
the
move yourself
into a relaxed
state.
The Workouts
20 MINUTE
BETTER BODY WORKOUT
FREQUENCY:
3 DAYS PER WEEK (M-W-F)
Start by perfornling
on practicing
10 reps
one set of each
and learning
and no more
sets of each
exercise
nlovement
your
than
technique
moving
at any point
_Tarnl
befbre
15 reps without
befbre
instantly
exercise.
your
up with
increasing
in the rep. Count
When
you
your
progranl.
you'll
increase
your
slowly
on each
and work
Shoulders
Arms
Standing
Standing
Legs
the exercise
You can increase
during
can perfbrnl
to a nlore
stronger,
you
sets. Move
seconds
down
easily for 5
challenging
can advance
slowly
without
rep. Use a pace
to fatigue
fhtiguing.
you can perfimn
to two sets %r each
on each
and work
10 reps
resistance
during
that
each
exercise.
will allow
10-15
10 15
9
34
12
12
10 15
10 15
24
41
Lying Triceps Extension
Leg Extension
12
1-2
10 15
10-15
37
50
Leg Curl
Seated (Straight Leg) Calf Raise
Low Back Extension
Resisted Abdominal Crtmch
1-2
1-2
1-2
1-2
10-15
10-15
10-15
10-15
50
54
33
47
Raise
Complete
all
you to stop the
set.
1-2
12
Lateral Shoulder
Biceps Curl
Focus
for I1o less than
CONDITIONING
in perfktrnling
resistance
that you
nlove
between
up and three
Bench Press
Seated Lat Rows
when
rep. Use a pace
to fatigue
seconds
4 DAYS PER WEEK (M T-Th-F)
are proficient
change
three
exercise
Then
As you become
Rest 30 to 45 seconds
Chest
Back
GENERAL
FREQUENCY:
the resistance.
fi_rnl deteriorating.
on to the next.
Trunk
ADVANCED
TIME: ABOUT 20 MINUTES
a light resistance
that
your
training
you can perfbrm
will allow
techniques
with
TIME: ABOUT 35-45 MINUTES
of the above
this _sl)lit system
12 reps peK>ctly,
routine
and you'll
you to stop tile nlovenlent
and are no longer
routine
that
increase
instantly
works
wmr
a_ any point
realizing
opposin_
volmne
resldts,
nmscle
by performing
in the rep. Count
or if you beconle
groups
three
on difierent
more
bored,
sets and more
seconds
it is time to
days. To do this
up and three
exercises.
Move
seconds
down
each set.
D_I&3
Chest
Bench Press (Wide Ptflley)
Seated Shotflder Press
1-3
1-3
10-12
10-12
19
23
Arms
Seated Triceps
French Press
1-3
1 3
10-12
10 12
41
37
Legs
Leg Press
13
1 3
10 12
10 12
51
Leg Curl
1 3
10 12
51
Shoulders
Seated
Extension
(Straight
Leg
Calve
Raise
50
D_2&4
Back
Seated Lat Rows
1-3
10-12
34
Shoulders
Narrow Ptflldowns
Rear Deltoid Rows
1-3
1-3
10-12
10-12
32
24
Standing Biceps Curl
Reverse Grip Barbell Curls
Low Back Extension
1-3
1-3
1-3
10-12
10-12
10-12
41
45
33
1-3
13
10-12
10-12
47
48
Arms
Trunk
Seated Resisted Abdominal
Reverse Crtmch
Crunch
13
The Workouts
20 MINUTE
UPPER/LOWER
FREQUENCY:
This
program
you
failure,
stopping
sets
you
and
three
4 DAYS PER WEEK (M-TTh-F)
provides
are linlited
in
BODY
tinle
at the
perfi_rzn.
Move
seconds
down
you
with
or just
point
slowly
and
a quick
want
that
on
and
efl_ctive
a variation
your
each
work
to
to
technique
rep.
fatigue
workout
your
a pace
during
that
normal
starts
Use
TIME: ABOUT 20 MINUTES
combines
routine.
nluscle
Perfimu
to deteriorate.
Rest
only
that
you
to
each
will
allow
conditioning
this
program
20-30
stop
with
training
seconds
the
sonle
2 clays,
between
movement
instantly
sets.
cardiovascular
resting
As you
at any
benefits.
1 to
get
point
2. Pe]fbrm
stronger,
in the
rep.
Do this
all
routine
exercises
increase
the
Count
three
to
mmlber
seconds
set.
DAY1 &3
Chest
Back
Bench Press
_vVidePulldowns
1-3
1-3
12-15
12-15
19
31
Shoulders
Arms
Standing Lateral Shoulder Raise
Standing Biceps Curl
French Press
1-3
1-3
1-3
12-15
12-15
12-15
24
41
37
Legs
Leg Extension
1-3
1-3
1-3
13
1-3
1-3
12-15
12-15
12-15
12 15
10-12
10-12
50
53
52
54
33
47
DAY2 &4
Seated
Leg Curl
Standing
Seated
Trunk
Low
Seated
14
Hip Extension
(Straight
Back
Leg)
Calf
Raise
Extension
Resisted
Abdominal
Crunch
when
near
of
up
The Workouts
BODY BUILDING
FREQUENCY:
3 DAYS ON, 1 DAY OFF
Body
building
requires
on
the
exercise.
to
your
next
body
fat levels
befl_re
you
Move
slowly
seconds
move,
down
on
%cused
Do
neglect
to achieve
squeeze
each
and
concentration
not
rep.
work
a defined
the
muscle
Use
to
muscular
that
during
dedication
nluscle
as you
a pace
fatigue
and
any
TIME: ABOUT 45-60 MINUTES
to
group.
look.
move,
will
allow
each
set.
Rest
cramp
you
training,
If needed,
30-60
the
to
seconds
muscle
stop
as well
include
aerobic
between
at the
the
as proper
an
point
movement
eating
activity
each
mlain
increase
and
exercise.
of fkfll contraction,
and
instantly
set
habits,
to
at any
point
in
each
your
Focus
on
resist
the
muscle
caloric
the
rep.
group
to
expenditure
proper
fl_rzu.
movenlent
Count
and
seconds
be%re
help
Ti_htez]
as you
three
failure
the
lower
up
to
and
nloving
reduce
muscle
the
weight.
three
DAY 1
Chest
Bench Press (Wide Ptflley)
2-4
8-12
19
Shoulders
Chest Fly
Seated Shoulder
2-4
2-4
8-12
8-12
19
23
2-4
8 12
24
2 4
8 12
24
2 4
8 12
28
Seated Lat Rows
2-4
8-12
34
Narrow
2-4
8-12
32
Rear Deltoid
Press
Rows
Standing
Lateral Shoulder
Shoulder
Shrug
Raise
DAY 2
Back
Arms
Ptdldowns
2-4
8-12
41
Reverse Grip Barbell Curls
Lying Triceps Extension
French Press
2-4
2-4
2-4
8-12
8-12
8-12
45
37
37
Leg Press
24
24
2-4
1-3
2-4
2-4
2-4
24
8 12
8 12
8-12
8-12
12-15
8-12
8-12
8 12
51
50
52
50
54
33
47
47
Standing
Biceps Curl
DAY 3
Legs
Leg Extension
Standing
Hip Extension
Leg Curl
Seated
mruzlk
Low
(Straight
Back
Leg)
Calf
Seated
Resisted
Abdominal
Seated
Resisted
Oblique
Aerobic
Raise
Extensions
Rowing
Crunch
Crunch
Progress
15-25
up
_o
minutes
15
The Workouts
CIRCUIT
TRAINING
FREQUENCY:
Circuit
training
quickly
fi'Onl
one
let
your
seconds
is a great
down.
to
exercise.
of Circuit
heart
2-3 TIMES PER WEEK
exercise
set of each
rounds
1, add
rate
- ANAEROBIC/CARDIOVASCULAR
exceed
_Varm-up
way
to achieve
exelzise,
taking
Initially,
start
one
rolmd
the
benefits
only
with
as much
220
minus
your
5-15
minutes
of strength
rest
one
2.
additional
age.
Acid
Perform
of rowing
and
sets
rolmd
each
or
training
between
completing
of Circuit
with
TIME: ABOUT 20-45 MINUTES
of Circuit
rounds
rep
some
training
in
to set
up
the
exercise
add
an
additional
1. Then
of Circuit
of each
other
cardiovascular
as it takes
exercise
aerobic
2 as your
slowly
exercise
fitness
and
before
next
with
one
round
level
perfect
starting
quick,
your
(less
of the
increases.
technique.
challenging
than
20
sanle
Repeat
Count
routine.
seconds).
The
One
circuit.
Once
process
with
three
seconds
idea
is to
circuit
you
reach
three
Circuit
up
3.
and
circuits.
Circuit 1
Circuit
Circuit
16
Chest
Bench
Legs
Back
Press
8 12
19
Leg Press
8 12
51
Seated
Lat Row
8-12
34
Legs
Seated
Leg Curl
8-12
53
Trunk
Seated
Resisted
8-12
47
Shotflders
Seated
Shotflder
8 12
23
Legs
Lying
Leg Extension
8-12
54
Back
Lying
Eat Ptflldowns
8-12
32
Trunk
Low
8-12
33
Arms
Standing
8-12
41
Shotflders
Rear
8 12
24
Arms
Lying
8 12
37
Legs
Leg Curl
8 12
50
Trunk
Seated
Resisted
Oblique
Crtmch
8-12
Legs
Seated
(Straight
Leg)
Raise
8-12
47
54
Abdominal
Crunch
2
Back
Press
Extensions
Biceps
Curl
3
Deltoid
Rows
Triceps
Extensions
Calf
move
equals
Do
three
not
The Workouts
TRUE AEROBIC CIRCUIT
FREQUENCY:
Circuit
training
aerobic
rowing
exercise
exercise.
TRAINING
2-3 TIMES PER WEEK
is a great
exercise
to exercise,
way to achieve
between
taking
each
the benefits
set you
only as nluch
start with
completing
1, acid one round
of Circuit
2. Acid additional
each
Warm-up
with
Circuit
1
rep of each
5-15
exercise
minutes
slowly
of rowing
of strength
are increasing
rest between
Initially,
Pelfbrm
TIME: ABOUT 20-60 MINUTES
one round
or some
Chest
aerobic
sets as it takes
of Circuit
rounds
and with
training
your
1. Then
of Circuit
pelf>ct
other
aerobic
capacity,
training
endurance
exercise
acid an additional
round
fitness
Count
exercise
three
befi_re
(less than
starting
your
challenging
three
By returning
The idea is to nlove quickly
20 seconds
One
Do not let your
up and
routine.
fat as energy.
of the same circuit.
level increases.
seconds
in one quick,
and burning
to set up the next
2 as your
technique.
and cardiovascular
seconds
Once
heart
circuit
you reach
rate
exceed
equals
three
to the
horn
one set of each
rounds
220 minus
of Circuit
your
age.
down.
circuits.
Bench Press
8 12
19
Aerobic
Legs
Rowing
30 - 60 Seconds
Leg Press
8 12
51
Aerobic
Back
Rowing
30 60 Seconds
Seated Lat Rows
8-12
34
Aerobic
Rowing
30
Legs
Aerobic
Trunk
Seated Leg Curl
30 - 60 Seconds
Seated Resisted Abdominal
8-1_
53
Rowing
8 12
47
Aerobic
Rowing
8 12
23
60 Seconds
Crunch
30 - 60 Seconds
ilii Z ¸¸¸¸
Circuit
2
Shoulders
Aerobic
Seated Shoulder
Rowing
Legs
30
Press
60 Seconds
Lying Leg Extension
8-12
54
Aerobic
Back
Rowing
30 60 Seconds
Lying Lat Ptflldowns
8-12
32
Aerobic
Trtmk
Rowing
30 - 60 Seconds
Low Back Extension
8 12
33
Aerobic
Rowing
30 - 60 Seconds
8 12
41
Arms
Standing
Biceps Curl
17
The Workouts
STRENGTH
TRAINING
FREQUENCY:
This
program
advanced
more
than
movement
two
is designed
general
on proper
seconds
3 DAYS PER WEEK (M-W-F)
to enlphasize
conditioning
5 to 8 reps, you
fornl.
routine
should
Tighten
the musde
as you lower
the weight.
up and four
seconds
overall
and
increase
before
Move
down
strength
only after
your
slowly
and work
developnlent.
This
you have perfected
resistance
you move,
TIME: ABOUT 45-60 MINUTES
is an advanced
your
5 lbs. and decrease
squeeze
the musde
during
each
your
as you
on each rep. Use a pace that
to fatigue
exercise
routine
techniques.
reps
nlove,
to be used
Work
only after
each
to 5. Rest 60 - 120 seconds
{Tamp the muscle
will allow you
you have progressed
set to near exhaustion.
between
at the point
to stop the nlovenlent
each
set and
of fidl contraction,
instantly
froill
at any point
exercise.
and
resist
Shoulders
Bench Press (wide ptdley)
Chest Fly (wide ptdley)
Seated Shoulder Press
2-4
2-4
2-4
5-8
5-8
5-8
19
19
23
2-4
2 4
5-8
5 8
24
24
2 4
5 8
28
Seated Triceps Extension
Triceps Pushdown
24
24
24
24
24
2 4
58
58
58
58
58
58
36
31
41
45
41
38
The Squat
Lying Prone Leg Curl
Seated Leg Curl
Seated (Straight Leg) Calf Raise
Low Back Extension
Seated Resisted Abdominal Crtmch
2-4
2-4
24
24
2 4
24
5-8
5-8
58
58
8 12
58
51
52
53
54
33
47
Standing Lateral Shotdder
Rear Deltoid Rows
Shoulder
Raise
Shrug
Day 2
Back
Barbell Bent Over Row
Wide Ptdldowns
ArtlIs
Standing Biceps Curl
Reverse Grip Barbell Curls
Day 3
Legs
Trtmk
18
Focus
the
in the rep. Count
set.
Day 1
Chest
the
If you can perfornl
Chest
BENCH
PRESS
Shoulder
Horizontal
Adduetion
Muscles worked: This exercise emphasizes the
chest muscles (pectoralis mf0or ). It also involves
the fl'ont shoulder nmscles (anterior deltoid, a
portion of the middle deltoid) and the triceps,
which alv located on tire back of tire upper arm.
Pulley position: "Wide or nanow
greater challenge throughout
tire
specific movements,
especially at
these movements.
This can make
(Wide offers a
entire range on
the top of
these exewises
even more eflective. However, when both pulley
positions al_ listed as options, do not attempt to
use the same weight for each position).
Starting Position:
• Seated in tire 45 degree position, reach
straight behind your body, grasp tire handles,
and bend your elbows tmtil your hands are
near your chest. Rotate your upper arms away
from your torso so your elbows me pointing
outward and your pahns me facing forward.
• Keeping knees bent and feet flat on the floor,
lay your head back against the bench and
straighten your arms to the fl'ont.
• Be sure your arms are directly "in line" with
the cables (cables lying along tire backs of
your arms and center of the shoulders),
pahns fi_cing forward and wrists straight.
• Raise your chest and slightly pinch'
your
shoulder blades together. Maintain
a very
slight, comfbi*able
arch in your lower back.
Motion:
tire hands
remain
out the movement.
Horizontal
• Stop when
position:
a greater
Wide
challenge
or narrow
Adduetion
on specific
movements,
these movements.
This
exelr'ises
both
even
pulley
n'Jore
to use
Starting
position:
• Seated
in tire
straight
and bend
near your
away
45
behind
flora
effective.
are
the
• Then,
However,
with arms
width
and
muscles
degree
weight
fur
position,
body,
your elbows
chest.
Rotate
so that
your
side
torso
knees
lay your
head
bent
and
back
tire
wrists
• Raise
shoulder
slight,
cables,
straight.
your chest
blades
feet
against
comfbi*able
palms
and
handles,
fiat
the
elbows
and
on
facing
slightly
together.
arch
floor,
and
in
fkarward
"pinch'
Maintain
in your
your
tire
bench
straighten
your
arms to the fi'ont.
• Be sure that your arms
are directly
with
do
until your
hands
are
your
upper
arms
are pointing
outward
at each
pahns
are facing
forward.
• Keeping
of
each
the
lower
line
and
Return
straight
in line
tight
ai_ approximate
(your elbows
will
or slightly
below).
moving
be
hands
to starting
position
to tire flont
at shoulder
with the cables.
Kee I) chest
during
the
entire
motion.
START
Optional
• Bilateral
forward
motions:
movement
at the same
• Unilateral
movement
with one
• Alternating
and
both
time.
then
ann
arms
performing
next
rep
on
the
• Sinmltaneously
alternating
moving,
although
in opposite
while
Key points:
• Tire upper
tire
arms
other
will
torso
movement
fi'om the
and approximately
front of your torso
range
degrees
(one
from
at the bottom
of motion
with
of tire
90 degrees
at tire top.
so your
travel
only slightly
behind
your
• Your shoulder
blades may 'float"
naturally
side
side.
both arms
directions
be 60-90
of your
tire
other
is returning)
tire sides
• Control
all reps
before
moving
to tire next.
performing
one rep on one
the
pressing
pressing
elbows
shoulders.
forwmd
and
tire arm
FINISH
movement.
the
upward
(elbow
and
stabilized
downwaId
in slight
movements.
flexion)
move
your
tire
arms
elbow
outward,
in a slightly
bent
position
throughout
tire movement.
• Stop when
your
upper
arms are
reach
grasp
arms
fkorward,
center:
maintaining
when
as options,
press
tire
• Slowly
range
top
slowly
toward
upper
out to the side
your
shoulders
are in line
Motion:
offers
entire
at the
these
listed
same
your
your
the
especially
can make
positions
not attempt
position).
(Wide
throughout
your
ly straight
level with
throtlghview it
For increased
pec involvement,
kee I) tire
shoulder
blades 'pinched"
together
throughout
Muscles worked: This exercise emphasizes the
chest muscles (pectoralis m_uol). It also involves
the fiont shoulder muscles (anterior deltoid).
Pulley
over tire elbows
From tire side
would
appear
as if the forearms
with the cables
at all times.
both
Shoulder
(and elbow extension)
backwaId
• Slowly move your elbows outward while
sinmltaneously
bending your arms so your
forearms remain parallel to each other and
CHEST FLY
Exercises
approximately
elbows
will
very slightly
• Slowly
return
straight
be level
below).
out
with
to starting
your
chest muscles
entire
motion.
to tire
your
position
tightened
sides
(your
shoulders
or
keeping
during
tire
Key points:
• Maintain a 60 90 degree angle between tire
upper arms and tire torso throughout the
exeicise.
• Limit and connol the range of motion so
that your elbows travel only slightly behind
your shoulders if at all.
• For normal pressing/pushing patterns of
movement, yore shoulder blades may "float"
forward and backward naturally with tire
arm movement. For increased pee
involvement, keep tire shoulder blades
"pinched" together throughout both the
upward and downward movements.
START
your
a very
back.
FINISH
19
Chest
INCLINE BENCH PRESS
Shoukle,-
Muscles worked: This exercise emphasizes the
chest muscles (pectoralis major), especially the
upper portion. It also involves the fl'ont
shoulder muscles (anterior deltoid, a portion
of the middle deltoid) and the triceps, which
are located on the back of the upper arm.
Pulley position: Wide or narrow (Wide offers
a greater challenge throt_ghout the entire range
on specific movements, especially at the top of
these movements. This car) make these
exercises ever) 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
sUaight behind yore bod> grasp the handles,
and bend your elbows until your hands are
near your chest. Rotate your upper arms
away from your torso so that your elbows
are pointing outward to each side and your
pahns ale facing forward.
• Keeping knees bent and feet flat or) the floor,
lay your head back against the bench and
sUaighten yore arms to the front.
• You may also utilize the alternate incline
bench press position by placing your feet on
the forward leg of the Bowflex and using
your legs to slide the torso upward or) the
bench so that your head is near the lat tower.
This will allow a greater incline of the arms
without losing alignment of the cables.
• From this position, raise your arms 10 15
degrees (cahles touching the tops of your
arms/shoulders) ahove the regular bench
press position (cables lying along the backs
of yore arms and center of the shoulders).
• Be sine that your arms are dilectly "in line"
with the cables, pahns facing forward and
wrists sU aight. If the cables ale "above" the
arms, too much elevation was introduced.
• Raise yore chest and slightly "pinch" your
shoulder blades together. Maintain a very
slight, comfortable arch in your lower back.
2O
Horizontal
Exercises
Adduction
(with
elbow
extension)
Motion:
• Slowly move your elbows outward,
simultaneously
bending your arms so that
your forearms remain parallel to each other
and the hands remain over the elhows
o_
d_,_._<,_,_;_
¸
throtlghout
the movement.
From the side
view it should appear as if the forearms are
in line with the cables at all times.
• Stop when your upper arms are
approximately
straight out to the sides (your
elhows will be level with your shoulders
or
very slightly helow).
• Then, slowly press forward/upward,
moving
hands toward the center. Then return to
starting position
front at shoulder
cahles.
during
with arms straight to the
width and in-line with the
Keep your chest muscles
the entire motion.
tightened
Optional motions:
• Bilateral movement - both arms pressing
forward at the same time.
• Unilateral movement
performing all reps
with one ann before moving to the next.
• Alternating
perfbrming one rep or) one side
and then the next rep on the other side.
• Simultaneously alternating
both arms
moving, although in opposite directions (one
pressing while the other is retm ning).
Key points:
• The upper arms will be G0-90 degrees from
the sides of your torso at the bottom )f the
movement and slightly more than 90 degrees
horn the flont of yore torso at the top.
• Limit and control the range of motion s(
that your elbows travel only slightly behind
your shoulders
if at all.
• For normal pressing/pushing patterns of
movement you may choose to allow the
shoulder blades to float" forward and
backward naturally with the ann movement
or for increased pec involvement you ma 3
kee I) the shoulder hlades "pinched" together
throughout both the Ul_ward and downward
nlovements,
START
FINISH
Chest
DECLINE BENCH PRESS
Shoulder Horizontal Adduetion (with elbow extension)
Muscles worked: The entire chest muscle
(pectoralis mg0or) is emphasized. It also involves
the fiont shoulder muscles (anterior deltoid, a
portion of tile middle deltoid) and the triceps,
which are located on tile back of tile upper arms.
Pulley position: "Wide or narrow (Wide offers a
g_vater challenge throughout the entire range
on specific movements, especially at the top of
these movements. This can make these exe_vises
even more effective. However, when both pulley
positions are listed as options, do not attempt to
use the same weight for each position).
Starling position:
• Seated in the incline position, reach straight
behind your hody, grasp the handles with an
oveflland grip and bend your elbows until
your hands are near yore chest. Rotate upper
arms away from your torso so your elbows
point outward and yore pahns face forward.
• Make sure cables travel tmdemeath yore
arnls,
not
over
your
arIl-lS,
• Keeping knees bent and %et flat on the floor,
lay your head back against the bench and
straighten your arms to the front.
• From this position, lower your arms 10 15
degrees (cables touching the bottom of your
arms/shoulders) helow the regular bench
press position (cables lying along the hack of
your arm and center of the shoulders).
• Be sum your arms am directly indine with the
cables, pahns facing forward and wrists straight.
If the cahles air "helow" the arms, the arms air
too low
• Raise your chest and slightly pinch' your
shoulder hlades together. Maintain a very
slight, comfbrtahle arch in your lower hack.
RESISTED PUNCH
the
muscles (anterior deltoid, a portion of the
middle deltoid) and the triceps, located on the
back of the upper arms. The goal however, is
not any specific muscle group. It is to be used
with very light resistance for an endurance
activity.
position:
Starting position:
• "With the bench
position against
flora the Power
Narrow
only.
flat and locked
the lat tower,
Rods'
Motion:
• Slowly move yore elhows outward,
simultaneously bending your arms so that
your forearms remain parallel to each other
and the hands remain over the elbows
throughout the movement. From the side
view it should appear as if the forearms are
in line with the cahles at all times.
• Stop when yore upper arms are
approximately stlaight out to the sides (your
elbows will be level with yore shoulders or
slightly helow).
• Then, slowly press forward, moving the
hands toward the center, and remm to the
starting position with arms straight to the
fl'ont at shoulder width and in line with the
cables. Keep your chest muscles tightened
during the entire motion.
Optional motions:
• Bilateral movement - hoth arms pressing
forward at the same time.
• Unilateral movement
performing all reps
with one arm hefore moving to the next.
• Alternating
performing one rep on one side
and then the next rep on the other side.
• Simultaneously alternating
both arms
moving, although in opposite directions (one
pressing while the other is returning).
Key points:
• The upper
arms
will
the sides
of your
movement
from the
and slightly
front of your
• Limit
only
the range
slightly
be 60
torso
of motion
behind
your
90
degrees
L_
FINISH
from
at the hottom
less
torso
START
of the
than 90 degrees
at the top.
so your
shoulders
elhows
travel
if at all.
Shoulder Flexion, Elhow Extension and Scapular Protraction
Muscles worked: This exeivise involves
entire chest muscle, the flont shoulder
Pulley
Exercises
in the back
sit timing away
• Reach straight behind your hody, grasp the
handles with an ovefl]and grip so that the
cable will lay between your arm and your
tOrSO.
• Bend your elbows tmtil your hands are level
with your waistline and your pahns are
facing your torso.
• Maintain erect posture.
Motion:
• Using a moderate speed and light weight, rotate
your trunk and press one arm forwaid to foll
extension, allowing the shoulder blade to move
forward at the end of the punch.
• Return that arm to the starting position
trader control
and ;vpeat with the other arm.
• As an alternative to ptmching straight
forward you may also punch upward at an
angle in line with the cable.
Optional motions:
• Bilateral movement
hoth arms pressing
forward at the same time.
• Unilateral movement
performing all reps
with one ann before moving to the next.
• Alternating
performing one rep on one side
and then the next rep on the other side.
• Simultaneously alternating
both arms
moving, although in opposite directions (one
pressing while the other is returning).
START
Key points:
• Maintain an upright, erect posture as your
tmnk twists/rotates
with the punch.
• It is important
to note that sport specific
movements
will not necessarily improve the
skill associated with a sport.
FINISH
21
Chest
LYING CABLE CROSSOVER
Shoulder extension/addt,etion
Muscles worked: This exeivise enlphasizes
the chest (the pectoralis major muscles). The
triceps muscles, located on the hack of the
upper arms, are also involved in maintaining
the elbow position and also help with shoulder
motion.
position:
Wide
(elhow stabilized near extension)
Motion:
• Move your
hands
in an air upward
toward
midline
and then downward
the opposite
• Control
the
slowly
and
Pulley
Exercises
moving
moving
leg.
return
to the
the arms
starting
back
up,
angling
toward
position
hy
uncrossing,
overhead.
only
Starting position:
• With the hench flat, lie on your hack with
your head toward the Power Rods. Position
yourself far enough down tire bench to allow
the arms to extend overhead without hitting
the Power Rods. Keep the knees hent and
feet flat on the floor.
Key points:
• Kee I) your chest lifted,
near your legs.
even as your arms
START
j_
• Extend the arms overhead and grasp the
handles with your pahns facing the ceiling.
• Tighten your ahdominals
to stabilize your
spine while maintaining
a veiy slight aivh in
the lower hack.
FINISH
FLAT BARBELL BENCH PRESS
Muscles worked: This exercise emphasizes
the
chest muscles (pectoralis major). It also
involves the fiont shoulder
muscles (anterior
• Position
deltoid, a portion of the middle deltoid) and
the triceps, which are located on the back of
the upper arm.
• Raise your chest and slightly pinch
your
shoulder blades together.
Maintain a very
slight, comfortahle
aivh in your lower back.
Pulley
position:
Low
pulleys
only.
Starting Position:
• Begin by adjusting the hat harness so that
you are under tetrsion when you initiate the
pressing motion. NOTE: Not everyone is
built to perform the hench press with the har
touching
the chest! The harness adjustment
should limit the range of motion so that
your elbows travel only slightly behind your
shoulders
if at all.
• Lie flat on the hench with your legs toward
the power rod. Slide yore head and
shoulders
up under the bm to get into
position. The cable/bar harness should lie
against the tmderside of your arms.
• Warning:
Never adjust the bar so tightly that
you have to "squeeze under it" to get into
position.
Always adjust the har with the
harness so you can move fieely into and out
of the position.
• Place your feet either on the floor or up on
the flame of the machine.
22
your upper
torso so that your
each side.
arms away from your
elbows
are pointing
out at
Motion:
• Slowly press the bar upward until your
upper arms are straight, hut do trot lock the
elhows.
• Slowly lower the hat; returning
to the
starting position.
• Kee I) your chest muscles tightened
during
the entire motion.
Key points:
• Do trot lift your hips off the bench.
• Kee I) your hands over your shoulders
times.
START
at all
• For normal pressing/pushing
patterns of
movement
you may choose to allow, the
shoulder blades to float
forward and
backward
naturally with the arm movement,
or f}or increased
pec involvement
you may
kee I) the shoulder hlades pinched"
together
throtlghout
hoth the upward and downward
inovelnei/r
ts,
FINISH
Shoulder
SEATED
SHOULDER
PRESS
Shonlder Abduction (with elbow extension)
Muscles worked: This exercise emphasizes the
flont portion of tile shoulder muscles (fl'ont
deltoids as well as the flont pal"tof the middle
deltoids), the rotator cuff muscles, tile upper
back muscles (tlapezius), and the tliceps
muscles located oil tile back of the upper arms.
Pulley position: "Wide or narrow (Wide offers a
gieater challenge throughout tile entire range
oil specific moven_ents, especially at tile top of
these movements. This can make these
exeirises even more effective. HoweveI, when
both pulley positions are listed as options, do
not attempt to use the same weight for each
position).
Starting position:
• Sit oil tile bench facing away from the Power
Rods, knees hent and Det fiat on the floor
• You may sit back against the lat tower; or
you may choose to sit forward away flora the
tower and remaining
fl'ee flora hack support,
thereby increasing tile challenge of spinal
stabilization
as part of the exeicise
• Keep your chest up, abdominals
tight and
maintain a very slight aich in your lower
back
• Grasp tile handles
flora the machine
with pahns
Motion:
• Straighten tile arms upward, focusing on a
final point either directly overhead or
slightly forward over tile forehead as
comfort/shoulder range dictates.
• Slowly retmn to starting position keeping
tension in tile Dont shoulder muscles.
Optional motions:
• Bilateral movement - hoth arms pressing at
the same time.
• Unilateral movement
ileifonning all reps
with one ann before moving to the next.
• Alternating
performing one rep oil one side
and then the next rep on the other side.
• Simultaneously alternating
both arms
moving, although in opposite directions (one
pressing while tile other is returning).
START
Key points:
• Keep tile chest up and abdominals
tight
throughout
the entire motion to maintain
good spinal alignment.
• Do not let tile aich increase in the lower
back while pressing
till.
facing away
• Raise handles to just ahove shoulder
keeping pahns facing forward
FRONT SHOULDER
Exercises
PRESS
FINISH
level,
Shonlder
Muscles worked: This exeivise emphasizes the
front portion of tile shoulder muscles (Dont
deltoids as well as the flont part of the middle
deltoids).
Pulley position: Narrow only.
Starling position:
• Sit oil tile bench facing away Dora the Power
Rods, knees bent and Det fiat oil the floor.
• _Su may sit hack against the lat tower; or
you may choose to sit forward away Dora the
tower and remaining free Dora support,
thereby increasing tile challenge of spinal
stabilization as part of the exeicise.
• Keep your chest till, abdominals tight and
maintain a slight aich in your lower hack.
• Grasp handles with your pahns facing
backward and arms straight at your sides.
Flexion
(elbow
stabilized
near extension)
Optional motions:
• Bilateral movement - hoth arms raising at the
saIne tiIne.
• Unilateral movement
ileifonning all reps
with one ann before moving to the next.
• Alternating
ilerfonning one rep oil one side
and then the next rep on the other side.
• Simultaneously alternating
both arms
moving, although in opposite directions (one
raising while tile other is retorning).
Key points:
• Keep the chest lifted and the ahdominals
tightened throughout the entire motion and
maintain good spinal alignment.
• Do not increase the aivh in yore lower back
while liPLingyore arms.
START
Motion:
• Keeping your arms stiaight and your pahns
down, move your arms fbrward and then
upward to shoulder height.
• Slowly retorn tile arms beside tile torso and
repeat.
FINISH
23
REAR
DELTOID
ROWS
Shoulder
Exercises
Shon]der
(with
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 nv0or ) as well as the
trapezius
and rhomboids.
Pulley
position:
Wide or narrow.
Starting Position:
• Sit on the hench fhcing the Power Rods,
knees bent and your feet on the platform.
• Cross the handles and grasp with your pahns
facing down and arms straight (right hand
on left handle and vice versa).
• Sit up straight and then bend over slightly
from the hips (not the spine) tmtil
arms/cables are in front of body at a 90
degree angle to your torso.
• Lift your chest and slightly pinch your
shoulder blades together.
Motion:
• Allowing your arms to bend as you go, move
your elhows outward and hackward keeping
a 70 90 degree angle between your upper
arms and the sides of yore torso.
• Your forearms should always point in the
direction of the cahles.
• Move tmtil your elhows are slightly behind
your shoulders, then slowly reverse the
motion keeping the rear shotflder nmscles
tightened during the entire motion.
STANDING LATERAL SHOULDER
Muscles worked: This exercise emphasizes the
side shoulder muscles (middle deltoids), the
top muscle of the rotator cuff (sopraspinatos)
and the tiapezius muscles.
Pulley
position:
Horizontal
Abduction
Optional
motions:
• Bilateral movement
the same time.
elhow flexion)
- both
arms rowing
at
• Unilateral movement
performing
all reps
with one arm before moving to the next.
• Alternating
performing
one rep on one side
and then the next rep on the other side.
• Simultaneously
alternating
both arms
moving, although in opposite directions
(one
rowing while the other is returning).
Key points:
• Maintain a 90 degree angle hetween your
upper arms and the sides of yore torso
doting the exercise.
• For normal pulling/rowing patterns of
movement you may choose to allow the
shoulder blades to "float" forward and
backward naturally with the arm movement,
or for increased rear deltoid involvement you
may keep the shoulder blades "pinched"
together throt_ghot_t both the forward and
backward movements.
START
FINISH
RAISE
ShonlderAbdt,etion(elhowstabilized)
Key points:
• DO NOT swing the arms upward or move
the hunk dining the motion.
Narro;;_
Starting position:
• Remove the bench and stand on the platform
straddling
the rail and facing the Power
Rods.
• Grasp the handles
each other.
with pahns facing
• Attain erect spinal postme.
• Let your arms hang directly
cahles.
toward
START
in line with the
Motion:
• Raise yore rams directly out to the sides to
ahnost shoulder level.
• Lift yore elbow and hand at the same speed
and do not let one get ahead of the other.
• Do not turn/rotate yore arms while raising
them. Keep the side of your arm/elhow
facing out/up throughout the movement.
• Slowly bring your arms into the starting
position without relaxing.
FINISH
24
Shoulder
SEATED
LATERAL
SHOULDER
RAISE
Muscles worked: This exeivise emphasizes the
side shoulder muscles (middle deltoids), the
top muscle of the rotator cuff (supraspinatus)
and the trapezius muscles.
Pulley
position:
Exercises
Shon]der Ahduction (e]how stabmzed)
Key points:
• DO NOT swing the arms upward
the trtmk during the motion.
or move
Narro,,:
Starting position:
• Sit oi1 the bench facing the Power Rods,
knees hent and your feet oi1 the platform.
• Spread the cuff from the handle and slide it
over the opposite foremm near the ell)or-,'
(left handle over right forearm and vice
versa).
• Sit up straight and maintain erect posture.
START
Motion:
• Raise your arms directly
ahnost shoulder
level.
out to the sides to
• At the top of the movement
you may need to
rotate your hands slightly above the level of
your elbows to prevent the cuff\s from sliding
to your wrists.
• Slowly hring your arms into the starting
position near your sides without
relaxing.
FINISH
SCAPULAR
PROTRACTION
(elhow stabilized)
Muscles worked: This exeivise emphasizes the
serratos anterior muscles, the muscles that can
be seen on the side of the upper rib cage, and
are involved in pushing and oved)ead
inovelnents.
Pulley
Motion:
• Keeping
same
your
bench,
ahead.
position:
Wide
or narrow
• Slowly
without
Starling position:
• Seated in the 45 degree position, reach
straight behind your body, grasp the handles
with an overhand grip, and hend your
elbows until your hands are near your chest.
Rotate your upper arms away from your
torso so that your elbows are pointing
outward to each side and your pahns are
facing forward.
• Keeping knees bent and feet flat on the floor,
lay your head back against the bench and
straighten your arms to the front.
• Be sure that your arms are dbeetly "in line"
with the cables, pahns facing down and
wrists straight.
• Raise your chest and "pinch" your shoulder
blades together.
Maintain a very slight,
eom%rtable
arch in your lower hack.
your
direction
shonlder
arms
straight
of" the
hlades
as if shoving
your
return
starting
bending
to the
your
and
cahles,
forward
pointing
the
slowly move
off of the
arms
straight
position
arms.
Key points:
• Maintain a 90 degree angle between
arms and your torso thronghont the
• KeeI) yore elbows straight.
• Do not slouch forward in the upper
furthei the motion. Maintain a very
aivh in yore lower back at all times.
upper
exeicise.
START
spine to
slight
2! S
FINISH
25
Shoulder
Exercises
SCAPULAR DEPRESSION
Muscles worked: This exercise involves your
lower trapezius
muscles, and latissimus
dorsi
muscles. Both act as stabilizers
and movers of
your shoulder blades. This motion of scapula
depression
is very impo_*ant in posture as well
as when using the arms to raise from a chair. It
is also involved in overhead pulling exercises.
Pulley
position:
Motion:
• Keeping the chest up and arms straight, slide
yore shoulder blades toward yore hips
(hands sliding along outer thighs).
• "When shoulder blades are flflly depressed,
slowly return to the starting position.
Key points:
• Do not lose spinal alignment, kee I) your
chest lifted.
Wide or narro;_
Starting position:
• With the bench fiat, lie on your hack with
your head toward the Power Rods, knees
bent, and feet flat on the floor.
• Grasp the handles and straighten
your arms
down along side your trunk.
• Tighten your trunk muscles to stabilize your
spine while maintaining
a vein slight aich in
the lower hack.
START
FINISH
SHOULDER
ROTATOR CUFF
--
Muscles worked: This exercise emphasizes
fiont rotator cuff muscle (subscapularis).
Pulley
position:
Power
the
Wide or narrow.
Starting position:
• Sit on the hench
with one side toward
Rods. Maintain
good
the
spinal
alignment.
• Grasp the handle nearest you and draw the
upper arm into your side, keeping yore
elhow bent.
• Distance yourself on the bench
slack in the cable.
• Use a light resistance.
Internal Rotation
to eliminate
Key points:
• Control the motion during the entire
exercise.
• Do not rotate the spine to get additional
range of motion. T_y for "pore" rotation of
the shoulder joint. More is not better!
• Use light resistance only. Pick a resistance
that you can i)erform 12-15 perfect reps.
START
This is not a powerful
inovenlent.
Motion:
• Rotate your fbrearm toward your ahdomen,
keeping your elhow by your side dtuing the
entire motion.
• Slowly return to the starting position.
FINISH
26
Shoulder
SHOULDER
ROTATOR
CUFF
External
Muscles worked: This exeivise emphasizes the
rear portion of the rotator cuff (infiaspinatos
and teres minor muscles). This area generally
gets very weak as we age and needs to be
addressed by ahnost everyone.
Pulley
position:
Wide
or narro_:
Starting position:
• Sit on tire bench with one side toward tire
Power Rods. Maintain good spinal
alignment.
• Using the arm farthest fi'om the rods, reach
across yore body, grasp the handle nearest
you and draw that arm back into your side,
keeping your elbow bent.
• Allow yore forearm to rest against your
ahdomen and your elbow against yore side,
taking out some of the slack or tension in
the cables.
Exercises
Rotation
Key points:
• Control the motion
exercise.
during
the entire
• Do trot rotate tire spine to get additional
range of motion. T_y fur "pure" external
rotation of the shoulder joint. More is not
better!
• Use light resistance only. Pick a resistance
that allows you to perfbrm 12
15 reps.
START
Motion:
• Rotate your forearm
ahdomen and out to
elbow/upper
arm hy
entire motion.
• Slowly return to tire
away from your
the side, keeping your
your side during the
starting
position.
FINISH
SHOULDER
EXTENSION
ElbowsStabilized
Muscles worked: This exeivise emphasizes
your upper back (tire latissimus dorsi, teres
mg0or and rear deltoid nmscles), as well as the
muscles hetween your shoulder blades (middle
trapezius and flromhoid nmscles). The triceps
muscles, located on the back of the upper
arms, are worked throt_ghout
the entire
motion as they try to prevent the elbows fi'om
bending.
Optional motions:
• Bilateral movement
both arms extending
at the same time.
• Unilateral movement
performing all reps
with one arm before moving to tire next.
• Alternating
performing one rep on one
side and then tire next rep on tire other side.
• Simultaneously alternating
both arms
moving, although in opposite directions (one
extending while the other is retm ning).
Pulley position: Narrow only.
Starting position:
• With the hench flat, sit facing the Power
Rods, knees bent, and feet flat on the floor.
• Grasp tire handles with yore pahns facing
down and back.
• Slide back to create tension at the start of tire
Key points:
• Do not slouch
erect.
kee I) chest lifted
• Keep the lats tightened
entire motion.
throughout
and spine
START
the
nlotion,
• Tighten
your
trunk
muscles
spine while
maintaining
the lower back.
to stahilize
a very
slight
your
arch
in
Motion:
• Simultaneously
"pinch" yore shoulder blades
together and moving yore hands in an air
downward and backward helow your hips.
• Slowly return to the starting position
allowing your shoulder hlades to move
forward with your arms.
FINISH
27
Shoulder
SHOULDER
SHRUG
ScapularElevation
Muscles worked: The primary muscles
emphasized
are the upper trapezius and
associated
smaller muscles of the region.
Pulley
position:
Narrow
Exercises
Key points:
• Do not bend the neck hackward
or wide.
Starting position:
• Stand on the platform facing the
Rods. Reach down and grasp the
with the pahns facing each other
backward,
as comfort dictates.
• Let your arms hang extending in
direction of the pulleys.
or [korward
while raising the shoulders.
• Do not slouch upon lowering the shoulders
• Kee I) the spine in erect alignment
throughout
the entire motion.
• Make sure both shoulders
raise evenly.
Power
handles
or facing
the
START
Motion:
• Raise your shoulders
toward the hack of
your head, making sure your neck/head
position does not move.
• Slowly allow the shoulders to return
downward
without slouching
or rounding
the upper spine.
FINISH
BARBELL
Muscles
SHOULDER
worked:
The primary
SHRUG
Scapula*Elevation
muscles
Key points:
• Do not bend the neck hackward
emphasized
are the upper trapezins and
associated
smaller muscles of the region.
Pulley position: Low pulleys only.
Starting
• Stand
Rods.
grip
pahns
position:
on the platform
Reach
width
facing
down
slightly
toward
facing
and
grasp
wider
than
the
back.
or forward
while raising the shoulders.
• Do not slouch upon lowering the shoulders
• Kee I) the spine in erect alignment
throt_ghout
the entire motion.
• Make sure both shoulders
raise evenly.
the
Power
the
bar
with
a
shoulders,
Motion:
START
• Raise your shoulders
toward the hack of
your head, making sure your neck/head
position does not move.
• Slowly allow the shoulders to return
downward
without slouching
and rounding
the upI)er spine.
FINISH
28
Shoulder
LYING FRONT SHOULDER RAISE
Muscles worked: This exeivise 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 Power Rods,
knees hent and feet flat on the platform.
• Grasp the handles, with yore arms stlaight
and your pahns facing down. Lie hack
completely
so that your head is supported by
the hench.
• Keep your chest up, abdominals
tight and
maintain a slight atvh in your lower hack.
Shoulder
Exercises
Flexion
(elhow
stabilized)
Optional motions:
• Bilateral movement
both arms raising at
the same time.
• Unilateral movement
performing all reps
with one arm before moving to the next.
• Alternating
performing one rep on one side
and then the next rep on the other side.
• Simultaneously alternating
both arms
moving, although in opposite directions (one
raising while the other is returning).
Key points:
• Keep the chest lifted and the abdominals
tightened throughout the entire motion.
• Maintain good spinal alignment.
• Do not increase the atvh in yore lower back
while lifting yore arms.
START
Motion:
• Keeping
your
arms
an arc upward
shoulders
and
• Slowly
by your
return
to the
straight
then
move
directly
starting
them
over
position
in
your
arms
sides
FINISH
REVERSE FLY
Shon]der
Horizontal
Abduction
Muscles worked: This exewise emphasizes the
back portion of the shotflder muscles (the rear
deltoids and the rear portion of the middle
deltoids) as well as the trapezius and
rhomboids.
Pulley position: Narrow onls_
Starting position:
• With the hench flat, sit facing the Power
Rods, knees bent, and feet flat on the floor.
• Grasp tire handles with yore pahns facing
toward tire floor and arms nearly straight.
• Sit up straight and then bend slightly
forward from the hips (trot the spine) tmtil
arms/cahles are in fi'ont of body at a 90
degree angle to yore torso.
• Lift chest and pinch shoulder blades
together.
(elbows
stabilized
in slight flexion)
Key points:
• Maintain a 90 degree angle between your
upper arms and the sides of your torso
during tire exercise.
• For normal pulling/rowing
patterns of
movement you may choose to allow tire
shoulder blades to float" forward and
backward naturally with the arm movement,
or for increased rear deltoid involvement
you
may kee I) the shoulder blades pinched"
together throughout
both tire forward and
backward movements.
START
Motion:
• Maintaining
tire same slight bend in your
arnts, tl-lOVe yor/r arms outward
and
backward, keeping a 90 degree angle
between your upper arms and the sides of
your torso.
• Move tmtil your elbows are slightly behind
your shoulders,
then slowly reverse the
motion keeping tire rear shoulder muscles
tightened during tire entire motion.
FINISH
29
Shoulder
Exercises
MILITARYPRESS
Muscles worked: This exercise emphasizes
tile
fIont portion of the shoulder muscles (front
deltoids and the flont part of tile middle
deltoids),
the rotator cuff muscles, tile upper
back muscles (trapezius),
and tile triceps
muscles located on tile back of tile upper
arlns.
Pulley
position:
Low pulleys
Key
points:
• Keep
entire
the abdominals
motion.
• Maintain
• Do not
back
good
let tile
while
tight
throughout
spinal
alignment.
inch increase
in the
pressing
the
lower
up.
only.
Starting position:
• Sit on the hench facing away fl'om tile Power
Rods, directly over tile low pulleys, knees
bent and feet flat on tile floor.
• Adjust tile bar harness to provide tension
tile bottom of the movement while still
START
at
completing
tile top of tile movement.
• Bring the bar up to shoulder
level.
• Keep your chest up, ahdominals
tight and
maintain
a veiy slight aich in your lower
back.
Motion:
• Straighten
arms overhead.
• Slowly return to starting position keeping
tension in the flont shoulder
muscles.
• Do not press from behind
places
undue
stress
tile neck as this
on the joint
capstde.
FINISH
3O
Back
LYING SHOULDER
PULLOVER
Muscles worked: This exeivise emphasizes the
upper back (tire latissimus dorsi, teres major,
and rear deltoid muscles). It also involves tire
chest (the pectoralis major muscles). The
tliceps muscles, located on tire back of the
upper arms, are involved in maintaining the
elbow position and also help with shoulder
motion.
Pulley
position:
Narrow.
Starling position:
• With the hench flat, lie on your back with
your head toward the Power Rods. Position
yourself f;_renough down tire bench to allow
the arms to extend overhead without hitting
the Power Rods. Keep the knees bent and
feet flat on tire floor.
• Extend tire arms overhead and grasp the
handles with your pahns facing the ceiling.
• Tighten your abdominals to stabilize your
spine while maintaining a very slight arch in
the lower back.
Motion:
• Move your hands in an arc upward and then
down toward yore legs.
• Keep your shoulder hlades on the bench,
pinch them together and slide them
downward
toward
yore
hips
as yore
Exercises
ShoulderExtension(elbowstabilized)
• End the motion with your arms hy your
sides, pressing your shoulder blades down,
completely tightening yore lats.
• Control the return to the starting position by
slowly moving tire arms back overhead and
releasing tire shoulder blades.
Optional motions:
• Bilateral movement
both arms pulling at
tire same time.
• Unilateral movement
performing all reps
with one arm before moving to tire next.
• Alternating
performing one rep on one side
and then the next rep on the other side.
• Simultaneously alternating
both arms
moving, although in opposite directions (one
pulling while tire other is retmning).
Key
START
points:
• Do not
lose
spinal
alignment.
neck,
keep your chest
maintain
a vei N slight
back.
• Keep tire
motion.
• Release
each
lats
your
tightened
throughout
shoulder
rep and
depressing
blades
initiate
your
Relax
your
lifted, abs tight and
aich in your lower
each
shoulder
at tire
new
rep
the
entire
end
of
@
by
blades.
FINISH
arms
nrove.
WIDE PULLDOWNS
Shonlder
Addt,ction
Muscles worked: This exeivise emphasizes the
latissimus dorsi, teres major and rear deltoid
which make up the large pulling muscles of
your upper hack. It also involves tire muscles
on the front of your upper arms (the biceps
group) which are responsible for bending your
elhows.
Pulley
position:
Lat
tower.
Starling position:
• To determine
tire appropriate
grip width for
you, hold your upper arms straight out to
the sides at shoulder height. Bend your
elbows approximately
90 degrees. Your
hands shotfld he no wider than yore elbows.
(For many individuals
slightly less than
elbow width is more conffortable.)
• Facing the Power Rods, grasp the har at a
width determined
ahove, then sit on the
bench.
• Position your knees directly under the
pulleys and sit upright with your arms
extending upward. NOTE: Youmg(y position
your hips directly under &e polleys but &en
yoo must lean back slight(y from hips (not the
waisO.
• Maintain good spinal alignment,
chest lifted,
ahs tight and maintain
a very slight aiv'h in
your lower hack.
(with elbow flexion)
Motion:
• Initiate the movement by pulling your
shoulder hlades down and together while
simtfltaneotMy drawing your elbows
downward to the sides, and then inward,
toward your trunk.
• The bar does not have to touch your chest
but, at tire end of the motion, yore arms
should be drawn near yore sides, yore
shoulder blades should be fully depressed
toward your hips and yore forearms must be
in line with the direction of the cables (not
rotated forward).
• Slowly retmn to the starting position
allowing yore arms and shoulder blades to
move fully upward, without relaxing the
START
muscles.
Key points:
• From the side view the forearms
should
appear to remain in line with the cahles.
• Do not lose spinal alignment.
• Do not lean hackward as you pull.
• Keep the chest up, especially at the hottom
of the movement.
• Keep your lats tightened
entire motion.
• Do not move your
way down.
elbows
throughout
posteriorly
the
on the
FINISH
Back
NARROW
ShoulderExtension(with elhowflexion)
PULLDOWNS
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
which make up the large pulling muscles of
your upper hack. It also involves the nmscles
oil the fi'ont of your upper arms (the biceps
group) which are responsihle for hending your
elbows.
Pulley
position:
Exercises
Lat tower.
• At the end of the motion, your arms should
be dlawn near your sides, yotu shoulder
blades should be frilly depressed toward your
hips and your forem ms must be upward in
line with the direction of the cables (not
rotated forward).
• Slowly return to the starting position
allowing your arms and shoulder blades to
move upward frilly without relaxing the
nluscles.
Starting position:
• Attach a single handle to each cahle.
• Facing the Power Rods, grasp the handles
with the corresponding
hand, pahns timing
each other; and sit oi) the hench.
• Position your knees directly under the
pulleys and sit upright with your arms
extending
upward. NOTE: Yon may position
your hips directly tinder the pulleys but then
yon must lean hack slightly fi'om hips (not
the waist).
• Maintain good spinal alignment,
chest lifted,
abs tight and maintain
a very slight arch in
your lower back.
Motion:
• Keeping your hands shoulder width, initiate
the movement hy pulling your shoulder
blades down and together while
simultaneously drawing your elbows
downward to the fi'ont, and then back
toward the sides of your body
Optional motions:
• Bilateral movement
both arms pulling at
the same time.
• Unilateral movement
performing all reps
with one arm before moving to the next.
• Alternating
performing one rep on one side
and then the next rep oi) the other side.
• Sinmltaneously alternating
both arms
moving, although in opposite directions (one
pulling while the other is returning).
Key points:
• Do not lose spinal alignment.
• Kee I) the lats tightened thlot_ghout the entire
motion.
• Do not lean backward as yon pull.
• Kee I) the chest up, especially at the bottom
of the movement.
START
FINISH
LYING LAT PULLDOWNS
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
which make up the large pulling muscles of
your upper hack, and eliminates the biceps
flora the movement.
Pulley
position:
Wide.
Starting position:
• Lie on your back on the bench, head toward
the Power Rods. Your huttocks will
eventually be off the end of the bench.
• Slip your rams through the handles and slide
the cuffg just past your elbows and tighten
cnff\s.
• Crasp
inward
Motion:
• Initiate the movement hy pulling your
shoulder blades down toward your bottom
while simtfltaneously pulling your elbows
out to the sides, then down and inward
toward the sides of the torso.
• Slowly return to the starting position,
allowing your arms and shoulder blades to
move back up toward the Power Rods
without relaxing.
Key points:
• Do not lose spinal alignment.
• Kee I) the lats tightened thlot_ghout the entire
START
nlotion.
the
and
cable
slide
bench
far enough
extended,
knees
with
your
your
body
pahns
down
facing
along
the
that your
arms are fully
bent and feet flat on the
floor.
• Although they will he overhead, position
your upper arms wide, out to the sides.
• Tighten yore ahdominals to stabilize your
spine while maintaining a very slight aivh in
the lower hack.
• Release your shoulder blades at the end of
each rep and initiate each new rep by
depressing your shoulder blades.
• This exercise may also he performed by
grasping the handles, although yon will have
to slide farther down the bench to create
starting position tension.
=,,
FINISH
32
Back
LYING
NARROW
LAT PULLDOWNS
Exercises
Shoulder
Extension
(with
elbow flexion)
Muscles worked: This exeivise emphasizes
the
latissimus
dorsi, teres major and rear deltoid
which make up the large pulling muscles of
your upper back and eliminates
the biceps
fl'om tire movement.
Motion:
Pulley position: Narrow only.
• Slowly return to the starting position,
allowing your arms and shoulder
blades
move back up toward the Power Rods
without relaxing.
Starting position:
• Lie oi1 yore back oil tire bench, head toward
the Power Rods. Your buttocks will
eventually
be off tire end of tire bench.
• Slip your arms through the handles and slide
the cuff just past your elbows and tighten
CLIffs,
• Grasp tire cable with your pahns facing
inward and slide your body down along tire
bench far enough that your arms are frilly
extended,
knees bent and feet flat on the
floor.
• Although they will be overhead,
position
your upper arms shoulder width or slightly
wider.
• Tighten your abdominals
spine while maintaining
the lower back.
• Initiate the movement
by polling your
shoulder blades down toward yore bottom
while sinmltaneously
polling your elbows
forward to the front, then down and back
toward the sides of the torso.
to
Key points:
• Do not lose spinal alignment.
• Keep tire lats tightened throughout the entire
motion.
• Release yore shoulder blades at tire end of
each rep and initiate each new rep by
depressing your shoulder blades.
• This exeivise may also be performed by
grasping tire handles, although you will have
to slide farther down the bench to create
starting position tension.
START
to stabilize your
a very slight arch in
FINISH
LOW BACK EXTENSION
Muscles
worked:
muscles
in your
deep
spinal
This
low
exeivise
back
muscles)
that
providing
stabilization
spine.
The lower
back
isometrically
when
gltlteus
lifting
jr/st
and
maximus
strengthened
like
at the
spinae
necessai
the
and
T for
and protection
for the
muscles
are challenged
they
carrying
and
emphasizes
(erector
are
Seated
the
should
in daily
hamstrings
be used
li%.
The
(with hip extension)
Motion:
• Keeping your chest lifted, move yore entire
torso backward
as a trait
by pivoting at
tire hips.
• Slowly retmn to tire starting position
without slouching or changing spinal
alignment.
are also
hip.
Pulley position: Narrow only.
Starting position:
• Sit on tire bench facing the Power Rods.
• Spread tire cuffs flora the handles and slide
them over the forearms up to tire elbows.
• Place heels on tire end of tire platform, bend
the knees conffortably,
cross your arms in
flont of your chest and pull handles tightly
to your chest.
• Sit up straight, lift your chest, tighten your
trunk nmscles and maintain a slight aivh in
your lower back.
• Pinch your shoulder
blades together slightly.
• Lean forward from the hips slightly letting
out some of tire tension in the cables.
Key points:
• Keep your chest liPLedand a very slight arch
in your lower back at all times.
• Move from tire hips only', not your waist. Do
not increase or decrease tire arch in your
lower back during the movement.
Alternate
START
motion:
• From tire same starting position,
sit erect
and slowly allow your spine to flex forward
maintaining
control of the weight.
• Slowly straighten
and extend your
spine/trunk
to a conffortable
aivh.
• Repeat with control.
• This version will require less weight than tire
exelcise above.
FINISH
33
Back
SEATED LAT ROWS
$hot,lder
Extension
Muscles worked: This exercise emphasizes tile
latissimus dorsi, teres major and rear deltoid
muscles which make up tile laige polling
muscles of your upper back as well as the
trapezius and rhomboids. Tile biceps muscles
on the front of tile upper arms are also
involved in this movement.
Pulley position: Narrow only.
Starting position:
• Sit on the hench facing tile Power Rods.
• Grab handles with pahns facing each other.
• Place heels on tile end of tile platform, bend
tile knees comfortably.
• Sit up straight with yore spine in good
alignment.
Exercises
(with elbow flexion)
Optional motions:
• Bilateral movement
both arms pulling at
the same time.
• Unilateral movement
performing all reps
with one ann before moving to the next.
• Alternating
performing one rep on one side
and then the next rep on the other side.
• Simultaneously alternating
both arms
moving, although in opposite directions (one
polling while the other is returning).
Key points:
• Do not bend your torso forward at ally point.
• Do not lose spinal alignment
keep chest
lifted.
Motion:
• Initiate the movement by pinching tile
shoulder hlades back and together while
simultaneously drawing your elbows down
and backward toward tile sides of yore body.
• Continue moving the arms past the sides of
tile body while keeping tile forearms
pointing in tile direction of the cable.
• Slowly return to the starting position,
straightening tile arm and letting the
shoulder blades slide forward without
slouching.
LYING LAT FLY
Muscles
worked:
Shonlder
This exercise
Addoction
emphasizes
the
latissimus
dorsi, teres major and rear deltoid
which make up the large polling muscles of
your upper hack, as well as involving your
biceps which are located on the fi'ont of your
upper arms.
START
FINISH
(elbow
stabilized
near extension)
Key points:
• Do not lose spinal alignment.
• Keep the lats tightened thmt_ghout
motion.
tile entire
• Release your shotfider blades at tile end of
each rep and initiate each new rep by
depressing
yore shoulder
blades.
Pulley position: Wide.
Starting position:
• Lie on your back, head toward the Power
Rods.
• Grasp the handles and straighten tile arms
out to the sides with your pahns facing away
fi'om the pulleys, knees bent, and %et fiat on
tile floor:
• Tighten yore abdominals to stabilize your
spine while maintaining a veiy slight aivh in
tile lower hack.
START
Motion:
• Initiate the movement by pulling your
shoulder blades down toward your bottom
while simultaneously
polling your arms out
to tile sides, then down and inward toward
tile sides of tile torso.
• Slowly return to the starting position,
allowing your arms and shoulder blades to
move hack up/out toward tile Power Rods
without relaxing.
34
FINISH
Back
REVERSE
GRIP
PULLDOWNS
Muscles worked: This exeivise emphasizes tile
latissimus dorsi, teres major and rear deltoid
which make tilt the large pulling muscles of
your upper hack. It also involves tile muscles
on tile fiont of your upper arms (tile biceps
group) which are responsible for bending your
elhows.
Pulley
position:
Lat
tower.
Starting position:
• Facing the Power Rods, grasp the har with
an underhand
grip, approxinmtely
shoulder
width. Then sit on the hench.
• Position your knees directly under the
pulleys and sit upright with your arms
extending upward. NOTE: You mg{y position
your hips directly under &e pulleys but &en
.you must lean back slight{y from hips (not the
waist).
• Maintain good spinal alignment,
chest lifted,
ahs tight and nmintain a very slight inch in
your lower hack.
Exercises
Shonlde_ E×tension(with elhow_e×ion)
Motion:
• Initiate the movement by polling your
shoulder hlades down and together while
simultaneously drawing your elbows
downward to the front, and then back
toward tile sides of yore body.
• At the end of the motion, your arms should
be drawn near your sides (although nmy not
be touching your sides), your shoulder
blades should be fully depressed toward your
hips and yore forearms nmst be upward in
line with the direction of the cables (not
forward).
• Slowly retmn to the starting position
allowing yore arms and shoulder blades to
move fully upward, without relaxing the
START
muscles.
Key points:
• Do not lose spinal alignment.
• Keep tile lats tightened
throughout
motion.
the entire
• Do not lean hackward as you pull.
• Keep the chest up, especially at the bottom
of the movement.
FINISH
SCAPULAR
RETRACTION
Muscles worked: This exeivise develops tile
muscles hetween yore shoulder blades (middle
trapezius and fllomboids),
that pull your
shoulder blades together and are essential to
good posture.
Key points:
• Do not bend your torso forward.
• Do not lose spinal alignment
keep chest
lifted.
• Do not bend
n]oscles.
and pull with your
arm
Pulley position: Narrow only.
Starling position:
• Sit on the bench facing the Power Rods.
• Grah handles with pahns facing each other.
• Place heels on tile end of tile platform, bend
hips and knees comfbrtahly; arms sn aight.
• Lift your chest, sit up straight with yore
spine in good alignment and tighten your
trunk muscles.
START
Motion:
• Keeping your arms snaight, slowly pinch
your shoulder blades together.
• "When your shoulder hlades are folly
retracted, slowly return to the starting
position.
FINISH
35
Back
STIFF-ARM
PULLDOWN
Shonlder
Muscles worked: This exercise emphasizes
yore upper hack (the latissimus dorsi, teres
major and rear deltoid muscles), as well as the
muscles between the lower part of your
shoulder blades (lower trapezius muscles).
The triceps nmscles, located on the back of the
upper arms, will also be involved.
Pulley
position:
Lat tower.
Starting position:
• Remove the bench, straddle the rail and
stand on the platform facing the Power Rods.
• Grasp the lat bar at shoulder width or
slightly wider with your pahns down.
• Step back slightly This may have to be
adjusted on the first rep to insure that there
is enough movement in the cable to
complete the range of motion.
• Lifi yore chest and tighten yore abdominals
to stabilize yore spine while nmintaining a
very slight inch in the lower hack.
Exercises
Extension
(elhow
stabilized
near extension)
Motion:
• Keeping
your
movement
arms
straight,
initiate
your
shoulder
hy pulling
the
blades
down
and together
drawing
your arms
while
simultaneously
downward
to the flont,
and
your
then
in toward
• Allowing
your
shoulder
your arms,
slowly return
legs.
hlades
to move
to the starting
with
position.
Key points:
• Do not lose spinal
lifted.
alignment
kee I) chest
START
• Kee I) the lats tightened
nlotion.
thmt_ghout
the entire
• Kee I) your elhows nearly straight (not
locked) throtlghout
the entire exercise.
FINISH
BARBELL BENT OVER ROW
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres nmjor and rear deltoid
muscles which make up the lmge polling
muscles of your upper back as well as the
trapezius and rhomboids. The biceps muscles
on the front of the upper arms are also
involved in this movement. Strength in the
spinal erectors and control over posture will be
critical in this position.
Pulley
position:
Starting
Low pulley
position:
the bench,
straddle the rail and
stand facing away from the Power Rods.
• Grasp the bar with an overhand grip.
• The bar harness may have to be adjusted to
insure that there is enough movement in the
cable to complete the range of motion. In
some cases the harness nmy have to be
removed and the cable snap hook connected
directly to the D ring of the bar.
• Position your trunk ahnost parallel to the
platform by hending flora yore hips (not the
waist) and by bending your knees and
sticking your hips out while lifting yore
chest. Tighten your abdominals to stabilize
your spine while maintaining a flat lower
back.
• Remove
36
Motion:
• Initiate the movement
hy pinching the
shoulder blades back and together while
sinmltaneously
drawing yore elhows back
and upward toward the sides of your body
• Kee I) the forearms pointing in the direction
of the cable.
• Slowly
return
to the starting
position,
sU aightening the arm and letting the
shoulder blades slide forward without
slouching
and bending
Key points:
• Do not lose spinal
lifted.
the spine.
START
alignment
• Kee I) the lats tightened
motion.
thmt_ghout
kee I) chest
the entire
• Release your shoulder
blades at the end of
each rep and initiate each new rep by
retracting (pinching)
your shoulder hlades.
FINISH
Arm
FRENCH PRESS
Elhow Extension Overhead
Muscles worked: This exeivise emphasizes the
niceps muscles located on tire back of the
upper arms.
Pulley
position:
Starting
• Sit on
Narrow
position:
tire bench
• Reach
hehind
facing
• Draw your
comfortahly
everyone)
knees
and
each
only.
facing
Rods.
Bend the
flat on the floor.
away
and
grasp
other
from
place
the
your
hands
the
Power
your
handles,
(or angled
Key points:
• Keep your upper arm motionless.
• Keep wrists snaight.
• Tighten the triceps throughout
the exeivise
and control the motion on the way down.
• Keep your chest liPLed, abs tight and
maintain a vein slight aich in your lower
back.
feet
pahns
upward).
arms up tmtil your
overhead
(different
and
Exercises
elbows
for
START
are pointed
are
to the
ceiling.
• Tighten
your trunk
muscles
and maintain
very slight arch in your lower
hack.
a
Motion:
• Keeping your upper arm stationary, bend
your elbows allowing your hands to move
downward in an airing motion.
• Stop your motion at approximately
90
degrees (or as conffort allows) and then
slowly reverse your racing motion upward
and forward tmtil your elbows are straight.
FINISH
LYING TRICEPS EXTENSION
ElbowExtension
Muscles worked: This exeivise emphasizes the
niceps muscles located on tire back of the
upper arms.
Pulley
position:
Starling
• Lie on
Power
on tire
• Reach
Narrow
position:
your hack
Rods
floor
overhead
with
Knees
and
pahns
facing
toward
• Keeping
your elbows
arms
• Raise
blades
in your
only.
your
hent
grasp
head
and
tire
your
lower
Maintain
%et
tire
flat
handles
tire ceiling
bent
hring
to your
sides and maintain
your chest
and pinch
your
together
toward
Optional motions:
• Bilateral movement
both arms extending
at the same time.
• Unilateral movement
peffornling all reps
with one arm before moving to tire next.
• Alternating
performing one rep on one side
and then the next rep on the other side.
• Simultaneously alternating
both arms
moving, although in opposite directions (one
extending while the other is retm ning)
a very
your
upper
shoulder
slight
arch
Key points:
• Keep your upper arms motionless.
• Keep wrists snaight.
• Tighten the triceps throughout
the exeivise
and control tire motion on the way down.
START
hack.
Motion:
• Keeping your upper arms stationary and by
your side, snaighten yore arms in an airing
motion downward and then inward toward
your legs.
• Fully straighten your arms.
• Controlling tire motion, allow your elbows
to bend, returning to the starting position
without moving your upi_er arms.
FINISH
37
Arm
Exercises
LYING 45 DEGREE TRICEPS EXTENSION
Muscles
worked:
triceps
opi)er
muscles
This
exercise
located
on
emphasizes
the
hack
the
of the
arms.
Pulley
position:
Narrow
Starting
position:
• Lie on your
back
Power
Rods,
tile floor:
• Reach
with
knees
overhead
pahns
facing
onb:
your
bent
and
head
and
grasp
toward
the
toward
your
the
feet
from
the
front
• Raise your
chest
blades
together.
in your
on
Optional
motions:
• Bilateral movement
at the same time.
both arms
extending
• Unilateral movement
performing
all reps
with one arm before moving to the next.
• Alternating
performing
one rep on one side
and then the next rep on the other side.
• Simultaneously
alternating
both arms
moving, although in opposite directions
(one
extending while the other is returning).
handles,
ceiling.
• Keeping
your
elbows
bent,
bring
your
arms to the front,
angled
approximately
degrees
maintain.
the
fiat
ElbowExtension
of your
torso
upper
45
and
Key points:
• Kee I) your upper arms motionless.
• Kee I) wrists straight.
• Tighten the triceps throughout
the exercise
and control the motion on the way down.
START
and pinch'
your
shoulder
Maintain
a very slight aich
lower
hack.
your
upper
Motion:
• Keeping
your
side,
motion
legs.
down
Muscles
triceps
upper
Pulley
inward
This
your
toward
your
elhows
or
emphasizes
the hack of the
are responsible
and
FINISH
Elbow Extension
exercise
arms
pushing
position:
by
arcing
your
PUSHDOWN
worked:
body
and
in an
to the starting
position
your upper
arms.
muscles
located
on
arms. These
muscles
straightening
upper
then
arms
your
arms.
motion,
allow
returning
moving
TRICEPS
stationary
your
and
• Fully
straighten
• Controlling
the
to bend,
without
arms
straighten
assist
pressing
the
Optional
for
• Bilateral
movement
at the same time.
in any
motion.
Lat tower.
Starting position:
• Remove the bench,
• Unilateral
with one
• Alternating
the rail and
stand on the plat%rm facing the Power Rods.
• Grasp the lat har at shoulder width, with
your pahns down.
• Adjust yore distance from the pulleys (one
to two feet in fiont of yon). This may need
to he altered after attempting
the fhst rep.
• Keeping your arms bent, bring yore upper
arms to your side and maintain.
• Lift your chest and tighten your abdominals
to stabilize your spine while maintaining
a
very slight aich in the lower hack.
extending
both
movement
arm
and then the
• Simultaneously
moving,
straddle
motions:
arms
extending
per%rming
all reps
before
moving
to the next.
per%rming
one rep on one
next rep on
alternating
although
while
the
in opposite
the
other
other
both
side
side.
arms
directions
(one
is returning).
Key points:
• Kee I) your upper arms motionless.
• Kee I) wrists straight.
• Tighten the triceps throughout
the
and control the motion on the way
• Maintain good posture by keeping
chest lifted, ahs tight and maintain
slight arch in your lower hack.
START
exercise
up.
your
a very
Motion:
38
• Keeping your upper arms stationaiy
and
your elbows next to the sides of your torso,
slowly straighten
your arms by arcing
downward
and then inward toward your
legs.
• Straighten your arms fully.
• Controlling
the motion, allow your elhows
to bend, returning to the starting position
without moving your upper arms.
FINISH
Arm
"ROPE"
PUSHDOWNS
Exercises
Elhow Extension
Muscles worked: This exeivise emphasizes the
niceps nmscles located on tire back of the
upper arms. These nmscles are responsible for
snaightening yore arms and assist in any
upper body pushing or pressing motion.
Motion:
• Keeping
your
position:
Lat
tower.
Starling
position:
• Remove
the hench
stand
• Using
o11 the
the
straddle
• Cross
other
tire cables
with
as if grasping
• Keeping
your
arms to your
remain
angled
with tire cable
tire
facing
handles
(right
the
hand
pahns
handle
elbows
bent
sides allowing
hring
your
the
midline
and
start
Power
the
a rope
toward
rail
tire
grasp
of tire opposite
handle
handles
and vice versa)
arms
to the
stationary
sides
torso
hands
and
elhows
directly
helow
and
toward
midline,
and
with
tire
angling
returning
to tire
position.
Rods
wehhing
to left
facing
and
of your
shoulders,
arms f\flly straightened.
• Slowly allow the elbows
to bend,
forward
plat%nn
single
upper
next
slowly straighten
your arms arcing
down
then outward
toward
your
sides
ending
your
Pulley
your
elhows
each
your
upper
forearms
to
in line
Key points:
• Keep your upper arms motionless.
• Keep wrists snaight.
• Tighten the triceps throughout the exeivise
and connol tire motion on the way up.
• Maintain good postme by keeping your
chest lifted, abs tight and maintain a very
slight airIt in yore lower back.
START
FINISH
SINGLEARM PUSHDOWN
ElbowExtension
Muscles worked: This exeivise emphasizes the
niceps nmscles located on tire back of the
upper arms. These nmscles are responsihle for
snaightening yore arms and assist in any
upper body pushing or pressing motion.
Pulley
position:
Lat
Starling position:
• Remove the hench
•
•
•
•
tower.
straddle
tire rail and
stand on the plat%rm facing tire Power Rods
Using the single handle grasp the handle
with your pahns up.
Adjust your distance from the pulleys (one
to two %et in front of yon). This may need
to be altered after attempting
the first rep.
Keeping your arm bent, bring your upper
arm to your side and maintain.
Lift your chest and tighten your abdominals
to stabilize your spine while maintaining
a
very slight arch in tire lower back.
Motion:
• Keeping your upper arm stationary and your
elhow next to tire side of yore torso, slowly
straighten yore arm by airing downward and
then inward toward your leg, ending with
your hand and elbow dilectly below tire
shoulder; arm fully straightened.
• Straighten your arm f\dly.
• Controlling the motion, allow your elbow to
bend, returning to the starting position
without moving your upper arm.
NOTE:
This
utilizing
• Pahn
the following
options:
up grip (supinated)
• Pahn
down
• Hammer
exercise
grip
grip
can
also
be performed
START
(pronated)
(neutral)
Key points:
• Keep your upper arm motionless.
• Keep wrist straight.
• Tighten the triceps throughout the exeivise
and connol tire motion on the way up.
• Maintain good postme by keeping your
chest lifted, abs tight and maintain a very
slight aivh in yore lower back.
FINISH
39
Arm
Exercises
CROSS TRICEPS EXTENSION
Muscles worked: This exercise develops the
triceps muscle located on the back of the
upper arms.
Pulley
position:
Wide only
Starting position:
• Seated in the 45 degree position, reach
across and straight behind your body, grasp a
handle, and hend your elhow until your
hand is near your chest.
• Keeping knees bent and feet flat on the floor;
lay yore head back against the bench and
stlaighten yore arm to the fiont.
• Then, reaching across middine, grasp the
handle, pahn down, with the opposite arm.
• Pointing your elbow upward, hold your
upper arm at an angle consistent with the
angle of the cable.
• With your flee hand lightly grasp the back of
your arm nero your elbow to give yomself a
reference point and/or to hel I) stabilize the
working arln.
• Raise your chest and slightly 'pinch your
shoulder blades together. Maintain a very
slight aivh in your lower hack.
Motion:
• Keeping yore upper arm stationary,
stlaighten your arm, moving your hand in an
arcing motion across your chest and over
yore shoulder.
• Fully straighten your arm.
• Controlling the motion, allow yore elbow to
bend, retmning to the stai*ing position
without moving yore upper arm.
Key points:
• Kee I) your upper arm motionless.
• Kee I) wrist straight.
• Tighten your triceps throughout the exeivise
and control the motion oi) the way down.
START
FINISH
TRICEPS KICKBACK
Muscles worked: This exercise emphasizes the
triceps muscles located on the back of the
upper arms.
Pulley position: Narrow.
Starting position:
• Face the Power Rods, standing along side the
bench. Kneel with one leg oi) the bench,
bend forward at the hips (not the waist) and
place the hands on the bench. Bend the
other knee slightly and flatten the hack by
sticking the hips out and lifting the chest.
• Support yourself with one arm on the bench
and grasp a handle with your flee hand.
• Keeping your elbow bent, bring yore upper
arm to your side, parallel to the ground, and
maintain.
Key points:
• Maintain spinal alignment.
• Kee I) yore arm at your side and your wrist
snaight throughout entire motion.
• Tighten the niceps throughout the exercise
and control the motion.
START
Motion:
• Straighten elbow while keeping your upper
arm completely still.
• When arm is completely straight, slowly
retmn to the starting position.
FINISH
4O
Arm
SEATED TRICEPS EXTENSION
Muscles worked: This exeivise emphasizes
tliceps nmscles located on tire back of the
upper arms.
Exercises
ElbowExtension
the
Pulley position: Narrow only`
Starting position:
• Seated in tire 45 degree position, reach
straight behind your body, grasp the handles,
and bend your elbows until your hands are
near your chest and your pahns are facing
toward tire floor.
• Keeping knees bent and feet fiat on tire floor,
lay your head back against the bench and
straighten your arms to the front.
• Be sure that your arms are directly in line
with tire cables, pahns facing down and
wrists straight.
• Raise your chest and "pinch" your shoulder
blades together.
Maintain a very slight,
comfortable,
aivh in your lower back.
Motion:
• Keeping your upper arms stationary, slowly
bend your elbows allowing your hands to
move in an roving motion toward your head.
• Stop when the elbows are approximately 90
degrees or as comfort dictates.
• Slowly reverse yore roving motion and
straighten yotu elbows are fully.
Key points:
• Keep your upper arms motionless.
• Keep wrists sUaight.
• Tighten the triceps throughout the exe_vise
and connol the motion on the way down.
START
FINISH
STANDING
BICEPS CURL
Elbow Flexion
Muscles worked: This exeivise emphasizes
and develops tire biceps muscles, which are
located on tire front of yore upper arms and
are primarily responsible liar bending your
elbows, as well as tire brachialis and
brachioradialis.
Pulley
position:
Wide or narrow
(wide will
work ideally for most people due to tire angle
created in tire arm (carwing angle) in the pahn
forward (snpinated
position).
Starting position:
• Remove tire bench
platform,
Rods.
straddle
and stand
(in supination)
Motion:
• Ctul handles forward, then upward, and
then in toward shoulders while keeping your
elbows at yotu sides and your upper arms
completely still.
• Slowly lower to the starting position by
performing the same roving motion.
Key points:
• Keep elbows at your sides.
• Keep wrists straight.
• Keep your trunk muscles tight and maintain
a very slight mvh in your lower back.
START
on tire
the rail, facing the Power
• Bend down and grasp tire handles with your
pahns facing forward.
• Stand with your upper arms by your sides
(although
not "smashed'
against them). Lift
your chest, tighten your abdominals
and
maintain a very slight mvh in your lower
back.
FINISH
Arm
SEATED BICEPS CURL
Exercises
Elbow Flexion (in supination)
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 yore
elbows, as well as the brachialis and
brachioradialis.
Key points:
• Do not rock the upper body while hending
yore elho_
• Kee I) wrist straight.
• Kee I) yore chest lifted, trunk muscles tight
and maintain a very slight arch in your lower
back.
Pulley position: Narrow.
Seated position:
• Sit facing the Power Rods, knees bent with
one foot resting on the hench and one on the
floor. Angle the elevated leg toward the
opposite pulley (right leg toward left pulley).
• Grasp the opposite handle (right hand to lePL
pulley) and rest the back of your upper arm
near your elbow on the elevated knee.
• Maintain erect spinal alignment.
START
Motion:
• Curl
tire
keeping
forearm
your
toward
upper
arm
the
and
completely
still.
• Slowly
return
to the starting
without
relaxing
the
upper
arm,
shoulder
blade
position
biceps.
FINISH
SEATED WRIST EXTENSION
Muscles worked: This exercise develops the
back and top parts of yore 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 knees
bent and feet flat on tire bench.
• Grasp the handles with your pahns facing
down and rest your mid forearms on your
upper legs with tire elbows flared out to the
sides wider than the shoulders.
• Be sure to sit far enough back on the bench
to maintain tension throughout the exe_vise.
• Raise yore chest, tighten your trunk muscles
and maintain a very slight arch in your lower
back.
Key points:
• Move slowly and kee I) tension in the hack of
the forearms at all times.
• You can perform this exercise one arm at a
time to make it easier to focns and isolate
the back of your forearms, or you can
perform it with hoth arms sinmltaneously
to save time.
START
Motion:
• Slowly cuff tire hack of yore
forearms.
fists toward
• Slowly
position.
return
to the starting
tire
FINISH
42
Arm
Exercises
STANDING WRIST EXTENSION
Muscles worked: This exeivise emphasizes the
back and top parts of your forearms. It also
isometlically challenges your elbow flexors,
located on the front part of yore upper arms.
Pulley
position:
Narro_v:
Starting position:
• Remove the hench and stand oil tile plat%rm
facing tlle Power Rods.
• Bend down and grasp the handles with your
pahns facing down.
• Stand with yore upper arms by your sides.
• Lift your chest, tighten your trunk muscles
and maintain a very slight aich in yore lower
back.
Key points:
• Move slowly and never relax the wrist.
• Do not move yore forearm or alter the hend
in your elbow. Perform the entire motion at
your wrist.
• Do not rock your hod> Kee I) your chest
lifted, abs tight and maintain a slight arch in
your lower hack.
START
• Bend your elbows 90 degrees hold that
elbow position throughout
the entire
exeicise.
Motion:
• Slowly curl yore knuckles upward.
• Keeping your foremms still, slowly return to
the starting position.
FINISH
SEATED WRIST CURL
Muscles worked: This exeivise develops the
front part of your foremms as well as
increasing the grip stlength.
Pulley
position:
Narro_
Starling position:
• Sit facing the Power Rods with your
bent and feet flat on the hench.
knees
• Grasp the handles with your pahns facing up
and rest your entire forearms oi) your thighs,
allowing the wrists to bend above the knees.
• Raise your chest, tighten yore trtmk muscles
and maintain a very slight aich in yore lower
back.
Key points:
• Move slowly and keep tension in the Dont of
the forearms at all times.
• You can perform this exeivise one ann at a
time to make it easier to focus and isolate
the fiont of your foiearms, or you can
perform it with both arms simultaneously to
save time.
START
Motion:
• Slowly curl yore fists toward the fi'ont of
your forearms.
• Slowly retmn to the starting position
without relaxing the wrists.
FINISH
43
Arm
STANDING
Muscles
fiont
the
WRIST
worked:
part
strength
exercise
emphasizes
as well
grip.
It also
your
elbow
flexors,
of your
upper
arms.
position:
Starting
CURL
forearms
of your
challenges
fiont
part
Pulley
This
of your
the
as increases
isometrically
located
on
the
position:
• Bend
down
pahns
• Stand
and
grasp
stand
the
fhcing forward.
with your upper
your
on
the
handles
arms
and
Motion:
• Slowly
curl
• Keeping
Narrow.
• Remove
the bench
and
facing
the Power
Rods.
Exercises
platform
with
your
elbows
by
fists
your
your
return
fists
upward.
forearms
to the
still,
starting
slowly
let your
position.
Key points:
• Move slowly and kee I) tension in the fi'ont of
the forearm at all times.
• Do not move your forearm or alter tire bend
in yore elhow. Perform the entire motion at
yore wrist.
• Do trot rock yore body Keep your chest
lifted, abs tight and maintain a slight aiv'h in
yore lower back.
START
sides.
• Lift
your
chest,
tighten
and maintain
back.
• Bend
a very
your
arms
hold that
exelvise.
90
position
your
slight
trunk
arch
degrees,
muscles
in your
pahns
throughout
up,
tire
lower
and
entire
FINISH
REVERSE CURL
Muscles worked:
deep arm muscle
the front forearm
the biceps
Pulley
Key points:
• Kee I) elhows
backward.
from moving
• Kee I) wrists straight.
• Kee I) yore trtmk muscles
a very slight aich in your
Narrow.
fiorward and
tight and maintain
lower hack.
position:
• Remove
tire
facing
the
• Bend
pahns
bench
Power
and
stand
with
your
maintain
back.
on
the
platform
Rods.
down
and grasp
the
facing
down/backward.
• Stand
• Lift
This exercise emphasizes
tire
(brachialis)
while involving
muscle (brachioradialis)
and
as well.
position:
Starting
ElbowFlexion(inpronation)
your
handles
with
START
arms
by yore
sides.
chest,
tighten
your
abdominals
a veiy
slight
aich
in your
your
and
lower
Motion:
• Keeping
tire
the
handles
toward
elbows
your shoulders
at your sides
completely
• Slowly
pahns
forward,
facing
then
down,
slowly
upward,
while keeping
and your
upper
then
curl
in
your
arms
still.
lower
to the
starting
position.
FINISH
44
Arm
LYING
BICEPS
CURL
Exercises
Elhow Flexion (in supination)
Muscles worked: This exeivise emphasizes
and develops the biceps muscles, which are
located oi1 the front of yore upper arms and
are primarily responsible for bending your
elhows, as well as the brachialis and
brachioradialis.
Pulley position: Wide or narrow (wide will
work ideally for most people due to the angle
created in the arm (canNing angle) in the pahn
forward (snpinated
position).
Position:
• Sit on the bench facing the Power Rods,
knees bent and feet fiat on the platform.
• Grasp the handles, with yotu arms snaight
and your pahns facing upward. Lie back
completely so that your head is supported by
the bench.
• Keep your chest up, abdominals tight and
maintain a slight aivh in your lower hack.
Motion:
• Ctul handles forward, then upward and then
in toward tire shoulders while keeping your
elbows at your sides and your upper arms
completely still.
• Slowly lower to the starting position by
performing the same airing motion.
Key points:
• Keep elbows
backward.
from moving
• Keep wrists straight.
• Keep your trunk nruscles
a very slight aivlr in your
forward
and
tight and maintain
lower back.
START
FINISH
REVERSE GRIP BARBELL CURLS - ElhowFlexion(inpronation)
Muscles worked:
deep arm muscle
tire front fbrearm
tire biceps
Pulley
This exeivise emphasizes
the
(brachialis)
while involving
muscle (hrachioradialis)
and
as well.
position:
Key points:
• Keep elbows from moving forward and
backward.
• Keep knees slightly bent.
Low pulley.
Starting position:
• Remove tire hench and stand on tire platform
facing away from the Power Rods.
• Grasp tire bar with an overhand grip.
• The bar harness may have to be adjusted to
insure that there is enough movement in tire
cable to complete the range of motion.
• Stand with yotu arms down by yotu sides.
• Lift your chest, tighten your ahdominals and
maintain a very slight aiv'h in yotu lower
back.
START
Motion:
• Keeping the pahns facing down, slowly curl
the hat forward, then upward, then in
toward your shoulders while keeping your
elbows at your sides and your upper arms
completely still.
• Slowly lower to tire starting position.
FINISH
45
Arm
BARBELL CURLS
Elhow_lexion(in supimtion)
Muscles worked: This exercise emphasizes
and develops the biceps muscles, which are
located on the h'ont of your upper arms and
are primarily responsihle for bending yore
elbows. Tile brachialis and brachioradialis are
also involved.
Pulley
position:
Key points:
• Kee I) elhows h'om moving forward and
backward.
• Kee I) knees slightly bent.
Low pulley.
Starting position:
• Remove the bench and stand on the platform
facing away Dora the Power Rods.
• Grasp the bar with an underhand grip. Place
your hands slightly wider than shoulder
width. This creates a natural angle in the
arm (carrying angle) created by the pahn
forward (supinated) position.
• The bar harness may have to be acljosted to
insure that there is enough movement in the
cable to complete the range of motion.
• Stand
with your arms down by your sides.
• Lift your chest, tighten your abdominals and
maintain a very slight atvh in your lower
back.
Motion:
• Keeping the pahns facing up, slowly cud the
handles forward, then upward, then in
toward yore shoulders while keeping your
elbows at yore sides and your upper arms
completely still.
• Slowly lower to the starting position.
46
Exercises
START
FINISH
Abdominal
SEATED (RESISTED)
(obliques).
position:
"Wide
Starting
position:
• While
seated
or narro_v:
in tile
45 degree
position
spread
tile cuffs from the handles
and pnt
the arms through,
positioning
each ctfff
aronncl
tile
• Your lower
flont
hack
normal
arch,
your
feet are
Spiral_exion
ABDOMINAL CRUNCH
Muscles worked: This exe,cise emphasizes
the
abdominal
area including
the upper and lower
front ahs (rectus abdominns)
and the side ahs
Pulley
Exercises
of the respective
can start out fiat
knees
and hips are
flat on tile floor.
shoulder.
or in a
bent
Key points:
• Allow exhalation up and inhalation down,
don't exaggerate it.
• Do ,lot lift your head/chin. Your head should
follow the rill motion, ,lot lead, allowing you
to maintain normal neck posture.
• Tighten yore abdominals throughout the
entire exe,vise range of motion. Do ,lot let
your abs relax until the set is over.
• MOVING SLOWLY to eliminate momentum
is critical.
• This exercise will NOT spot reduce fat!
START
and
Motion:
• Tighten your abs and curl only your torso,
slowly moving your rills toward your hips.
Move as far as you can without moving the
hips or neck. THE LOWER BACK SHOULD
NOT LOSE CONTACT WITH THE BENCH
when fnlly crunched.
• Slowly reverse tile motion retmning to tile
starting position, without relaxing.
FINISH
SEATED (RESISTED)
OBLIQUE
CRUNCH
Muscles worked: This exe,vise emphasizes
the
side ahs (ohliques)
as well as tile upper and
lower flont ahs (rectus ahdominns)
Pulley
position:
Starting
• While
the
"Wide
position:
seated
in tile
left
reaching
handle
from
across
tile
45 degree
to tile
the
with tile right hand
• Alternative
Handle
cuff
or narrow
handle
through
positioning
flont of the shoulder
left
chest
grasp
and
put
your
arch
%et are
knees
flat
on
and
tile
bring
and
as pictured
Position:
Spread
then
hold
tile
left
left
arm
the cuff around
tile
(a onesided
version
the handle
position
described
Resisted
Ahdominal
Crunch)
• gonr lower
back can start out
normal
position
shotfider
and
tile
hips
floor
in tile
flat
are
Seated
or
in a
bent
and
of
Spinal
Flexion
with
Rotation
(Diagonals)
Motion:
• Tighten yore abs and move in a diagonal
direction, slowly moving yore right rills
toward your left hill. Move as far as you can
without moving tile hips or neck. THE
LOWER BACK SHOULD NOT LOSE
CONTACT WITH THE BENCH when fully
crunched.
• Slowly reverse the ,notion returning to the
starting position, without relaxing.
• After you've completed sufficient reps of this
exe,vise, repeat it on the other side of yore
body.
Key
•
START
points:
Allow exhalation
don't exaggerate
up
and
inhalation
• Do ,lot lift yore head/chin.
follow
the rill motion,
,lot
to maintain
normal
• Tighten
your
entire
exe,cise
your
abs
relax
down,
it.
neck
Your head should
lead, allowing
you
posture.
abdominals
throughout
the
range
of motion.
Do ,lot let
until
the
set
is over.
• MOVINGSLOWLYto eliminate momentun]
is critical.
• This exe,vise will NOT spot-reduce fat!
FINISH
47
Abdominal
REVERSE
Muscles
CRUNCH
worked:
entire
ahdominal
and lower
front
your
Pulley
side
abs
This
exercise
SpinalFlexion
works
area including
your
abs (rectus
abdominus)
your
upper
and
(ohliques).
position:
Exercises
None.
Starting position:
• With the hench in the flat position, lie oil
your hack with your head toward the Power
Rods.
• Bend your knees hilly
• The amount of bend at the hips based on
desired difficultyc Beginners should be fully
bent, bringing the legs near the abs. As
stlength improves the legs can be positioned
farther away DETERMINE THESE
POSITIONS AND MAINTAIN
THROUGHOUT THE EXERCISE.
• Reach overhead grasp either the hench, or
the metal Dame, with each hand.
• Relax yore neck.
Key points:
• Tighten your ahs be%re you move.
• Kee I) knees and hips stationary
• Allow exhalation up and inhalation down
without exaggerating breathing.
• Contract as far into the movement as
possible. Lower under control. Kee I) abs
tight during the entire motion.
• This exercise will NOT spot-reduce fat!
START
Motion:
• Tighten yore ahs and slowly curl yore hips
toward yore rib cage. Move as far as you can
without using your legs to get momentum
and do not curl up onto yore shoulder
blades.
• Slowly reverse the motion returning to the
starting position without relaxing.
RESISTED
Muscles
worked:
entire
ahdominal
and lower
front
your
REVERSE CRUNCH
side
abs
This
exercise
works
area including
your
abs (rectus
abdominus)
your
upper
and
(ohliques).
Pulley position: Narrow.
Starting position:
• With the hench in the flat position, sit facing
the Power Rods and attach both ankle cuffs
over the respective ankle.
• Lie flat on your back on the bench with yore
head facing away from the Power Rods.
• Bend your hips and knees so that your
thighs are resting oi) your abdominals.
• Reach overhead and grasp the bend).
• Relax yore neck.
FINISH
SpinalFlexion
Key points:
• Do not throw your legs to initiate the
motion.
• Tighten your ahs before you move.
• Kee I) knees and hips stationary
• Allow exhalation up and inhalation down
without exaggerating breathing.
• Contract as far into the movement as
possible. Lower under control. Kee I) abs
tight during the entire motion.
START
Motion:
• Tighten yore ahs and slowly curl yore hips
toward yore rib cage. Move as far as you can
without using your legs to get momentum
and do not curl up onto yore shoulder
blades.
• Slowly reverse the motion returning to the
starting position without relaxing.
FINISH
48
Abdominal
TRUNK
ROTATION
Muscles worked: This exeivise involves most
of the trunk and deep spinal muscles. It does
not "spot reduce" or eliminate "love handles."
It should be noted that rotation is more
limited in the spine than most people realize
and should be peiformed with minimal
resistance, and always in proper erect
alignment.
Pulley
Exercises
position:
Narro_
Starling position:
• Sitting sideways on the hench with one side
facing the Power Rods, grasp the handle
closest to you with both hands.
• Raise both arms up to chest level, centered
in Dont of the sternum (breast bone).
• Keep both elhows slightly stlaight.
• Lift your chest, pinch yore shoulder blades
together, tighten yore abs and maintain a
very slight arch in your lower hack.
Key points:
• This is an important exeivise, yet it can
become high risk if done incorrectly KeeI)
your chest lifted and always maintain yore
spine in good alignment with a very slight
air l) in yore lower back.
• Keep your hands centered in Dont of the
middle of your chest (sternun0 and your
shoulder blades "pinched" together. Insure
that all of your motion occms in the torso.
• Remember, more range of motion is not
necessarily better, especially in this exercise.
Move only as far as yore muscles will take
you. Tiy to eliminate uncontrolled
inoil-lent
tlnl.
• Caution
Do not use heavy resistance for
this exercise. Pick a weight that allows you
to perform at least 12 15 reps.
• This exeivise will NOT spot reduce fat!
Motion:
• Tighten your entire abdominal area and
slowly rotate your rib cage/arms away from
the cables (30 40 degrees), as if yore were
rotating with a rod through the middle of
your spine.
• Rotate past midline as fal as can he
performed slowly and comfortably.
• Slowly retmn to the starting position.
ABDOMINAL CRUNCH
Muscles
worked:
This exeivise
START
FINISH
SpinalFlexion
emphasizes
the
abdominal area including
the upper and lower
fl'ont ahs (rectus abdominus)
and the side ahs
(obliques).
Pulley position: None.
Starting position:
• Lie face up on the bench with Det near the
Power Rods.
• Xdoor lower back can start out fiat or in a
normal arch, knees and hips are bent with
your feet either on the bench, resting on the
lat tower, or held in space.
• Fold your arms across your chest.
Key points:
• Allow exhalation up and inhalation down,
don't exaggerate it.
• Do not lift yore head/chin. Your head should
follow the rib motion not lead, allowing you
to maintain normal neck posture.
• Tighten yore abdominals throughout the
entire exercise range of motion. Do not let
your abs relax until the set is over.
• MOVING SLOWLY to eliminate momemum
is critical.
• This exeicise will NOT spot reduce fat!
START
Motion:
• Tighten your abs and curl only your torso,
slowly moving your rihs toward your hips.
Move as far as you can without moving the
hips or neck.
• Slowly reverse the motion returning
to the
starting position, without relaxing.
FINISH
49
Leg Exercises
LEG EXTENSION
Muscles worked: This exercise emphasizes
the muscles on the front of the upper thigh
(quadriceps muscle group) which are
responsible for straightening your leg against
resistance. This powerful muscle group helps
provide stability for the knee joint and is
essential for producing power in running,
jumping and lifting activities.
Pulley position: Leg extension/Leg
attachment.
Starting
position:
• Sit oil the seat
Rods
and
with
the
facing
your
lower
away
knees
roller
horn
near
pads
the
on
curl
the
pivot
the
hont
your
shins/ankle
(see picture).
• Position
your
thighs
at hip width
your
knee
caps
straight
to the
• Grasp
the sides of the seat.
• Sit tip straight
with your chest
tight
lower
and maintain
back.
a very
Motion:
• Tighten your quads and straighten your legs
by moving your feet forward and then
upward until your legs are completely
sn aight and your kneecaps are pointing up
toward the ceiling (not turned outward).
• Then slowly return to the starting position
keeping tension in yore quads dining the
entire nlovenlent.
Power
point
of
Key points:
• Use slow controlled motion. Do not "kick"
into extension.
• Do not let your knees rotate outward dining
the exeivise. Keep your kneecaps pointing
up and snaight forward.
START
pointing
hont.
lifted,
slight
aivh
abs
in your
FINISH
LEG CURL
Muscles worked: This exercise emphasizes the
hamstring muscle group (biceps femoris,
Motion:
back of the thigh as well as the calf muscle
(gastrocnemius).
• Slowly bend yore knees, upward and then
toward your hips without moving yore spine
and without your hips lifting from the
bench.
Pulley position:
attachment.
• Keeping the hamstrings
tight, slowly allow
your legs to straighten
and return near the
starting position.
Do not fully extend your
senlinlembranosos,
semitenonosus)
Leg extension/Leg
on the
curl
legs.
Starting position:
• With the hack support of the bench attached
to the seat of the leg unit, lie face down with
your lower thigh on the pad, the knees near
the pivot point and ankles tinder the tipper
roller pads .
• Point your knees and feet straight down and
tighten your inner thigh muscles (as if
squeezing yore knees together) to stahilize.
• Place yore hands on the floor or grasp the
rail or bench for stability.
• Place yore forehead on the bench or look to
the side, but do not look up, hype>
extending your neck.
• Tighten your ahs to prevent spinal motion
and very slightly lift your knees
(approximately 1 inch), placing the pressure
on yore thighs.
Key points:
• Make sure you straighten
your legs under
control, do not allow your knees to hype>
extend.
START
• Kee I) your chest lifted, ahs tight and
maintain
a very slight arch in your lower
back.
• Try to relax your
calf and f}oot muscles.
FINISH
5O
Leg Exercises
THE SQUAT
Muscles
Knee Extension,
worked:
Although
considered
a total
adductors,
hamstrings
movers
and
stabilization.
the
body
the
exercise,
and
spinal
Hip Extension,
squat
is often
the glutes,
quads
Ankle Plantarflexion
Motion:
• While
keeping
your
abdominals
are primary
erectors
are key
to
position
• Keep the
Low
position:
Starting
pulley
position:
• Remove
the back support
in flee sliding
position
• Use the
bar
harness
allowing
tension
This will require
depth
slowly
thigh
calf)
when
using
and
of degenerative/arthritic
• Sit on the seat facing
the
shoulders
on each
• Flatten
position
• Place
point
thighs
bar
on
your
back
your
your
your
in line
maximus)
(adductor
Pulley
with
slowly
squat
down by sticking
as the knees
start to bend
Kee I)
up and back fiat
to move backward
as the
hips
at the
end
of the
knees
• Keep
but
• Pay
the
head/neck
close
attention
(across
and
chest
attempt
same
in line
direction
with
the
to
all alignment
on
every
to exetr
part
ise with
same
outward
a grip
in a secure
location
on your
as the
trunk
and
of each
and
able to
place the
bar
shoulders
up and
the cable/pulley
angle
HipExtension
worked:
This
exetvise
as the
FINISH
as well
muscle
position:
as on
feet
and Knee Extension
develops
body pushing
strength
your knee extensors
on
thighs
(qoadriceps)
muscles
on your
primarily
the flont
your hip
rear (gluteus
your
START
more
resistance
that) you are physically
handle
And be sure to properly
the
Maintain
the
stabilization
issues
every repetition!
• Never
Rods
pointed
feet wider
than hip width
and
toes outward
slightly
Direct
the
to the
overall
lower
emphasizing
of your
extensors
traps
kee I) your
feet
• Keep
toes
the risk to the
the probability
not on the neck)
side of the bar
LEG PRESS
Muscles
the
goals
changes
Power
the
of the
or heels
knee
resistance
their
increases
increases
middle
Key points:
extra
for
the
the toes
last repetition
orthopedists
go lower
this dramatically
knee cartilage
position
ability
through
tighten
to a standing
• Lower
to approximately
90 degrees
knees
(unless
otherwise
determined)
• Do not return
to the seat until the
length
that healthy
knees
not go any
a 90 degree
angle
(between
the
people
the chest
continue
seat
depth
Increase
to your
Most
the
strap
at the appropriate
experimentation
etc
and
Many
place
to adjust
according
conditions
recommend
lower than
and
straight
move
through
not
• Using control
the hips out
back
and
pressure
arches/feet
Pulley
your
inner
thighs
groups)
Motion:
• Bend your knees and hips slowly allowing
yourself to slide toward the Power Rods.
• Limit your slide to a position that allows you
to still maintain good spinal posture, with
your chest lifted, abs tight and a slight atvh
in your lower back.
• Slowly return to the starting position.
Narro;;_
Key
Starting position:
• Remove the bench
seat.
and tmlock
the rowing
• Sit on the seat facing the Power Rods with
the leg press belt attached and adjusted.
Suppot _. your feet on the upright pulley
flame or foot rests as shown. The belt should
points:
• Generate
mentally
the force for
directing
your
thmugfi
the lower
h'ame
leg and
of the machine.
the direction
throughout
pushing
the leg press by
pushing/pressing
squa_vly
In other
eftbrt
into
words,
push
your
body
backward.
This
will
decrease
the shearing
forces at the knee.
• Keep your
knees
pointed
in the same
• Slowly straighten
your legs, but do not lock
your knees.
• You may *est your hands around the sides of
the belt, on the sides of the seat, or you may
fold your arms across your chest, whichever
is more comfortable.
• Straighten
travel
• Keep
Keep
entire
as your
feet.
inward/closer
your
spine
but
Do not
straighten
use
DO
not
'lock
tightened
momentum.
"launch"
your
NOT
let
the
knees
during
the motion.
in good
posture.
do
your
quads
motion.
• Do not
in
the calf bone is pointing
the motion,
rather
than just
be placed arotmd the pelvis, NOT the low
back/spine.
• Lift your chest, tighten your abs and
maintain a very slight atvh in your lower
back.
direction
START
the
yourself
out"
your
throughout
knees.
the
MOVE SLOWLY!
when
you
knees.
FINISH
Leg
LYING (PRONE) LEG CURL
Exercises
Kneeflexion
Muscles worked: This exercise emphasizes the
hamstring muscle group (biceps t_moris,
semimembranosus, semitendinosus) oil tire
back of the thigh as well as the back of the calf
(gastrocnemius).
Pulley position: Narrow.
Starting position:
• Seated on the flat bench, attach the cuffs to
the respective ankles.
• Turn and lie on your stomach with your
head facing away from the Power Rods. The
cables will cross. KeeI) your Det together and
your hands fiat on tire floor helping to
provide stability.
• Move forward to provide tension in the
cables.
• Look toward the floor to kee I) your *reck in
good alignment and tighten your
abdominals.
• Lift your knees very slightly (1/4 inch) off of
the bench by pressing your hips into the
bench and hold them completely still.
Motion:
• Slowly bend yore knees, moving yore feet in
an air upward and then inward toward your
buttocks.
• Then slowly allow your legs to stlaighten
through the arc described, returning to the
starting position without relaxing.
Key points:
• Kee I) your upper
entire exercise.
leg motionless
during
tire
• Kee I) yore ahs tight and do *rot lift yore hips
or excessively
arch your hack.
START
FINISH
STANDING HIP EXTENSION
Muscles worked: This exercise strengthens
and develops the nmscles of yore buttocks
area (glutens maximus). Remember, there is
no such thing as spot re&_ctio,a. This exe*vise
will not remove fat flora this area, but it will
strengthen and build these muscles.
Pulley position: Narrow.
Starting position:
• Remove tire bench.
• Facing tire Power Rods, stand on the
platform to one side of the rail.
• Secure tire cuff around the ankle (or foot)
farthest from tire rail. Kee I) this leg bent at
ai)proximately 90 degrees.
• You may stand erect or you may bend over
30 45 degrees fi'om your hips (*rot yore
waist) and very slightly bend the knee of
your support leg.
• Keep your spine in good postule, with yore
chest lified, abs tight and maintain a ve*y
slight a*vlr in your lower hack.
Kneestabilized
in flexion
Motion:
• Initiate
tire
glntes.
movement
Extend
entire
leg backward.
• Slowly
move your
without
your
• Then
Key
hy
your
hip
your
moving
your
leg as far as you
ANY
allowing
tightening
by
waist
or your
slowly return
movement
knee.
to the
can,
to occur
starting
at
position.
points:
• Make
sure
hip, NOT
• Kee I) your
exercise.
• Maintain
of your
exercise.
all of your
your
waist
abs
exactly
moving
tight
the
motion
or lower
occurs
hack.
throughout
the
same
bend
leg throtlghotlt
at your
entire
in the
tire
START
knee
entire
FINISH
52
Leg Exercises
STANDING
HIP FLEXION
"Withknee flexion
Muscles worked: This exeivise primarily
develops and strengthens the muscles on the
front of your hips (iliopsoas and rectus
femoris) that are primarily responsible for
bending or flexing your hips.
Motion:
• Initiate
the
tip and
movement
in toward
your
by lifting
your
knee
torso.
• Allowing
the knee to bend
as yon move,
bring your
knee upward
as far as yon can,
without
Pulley position: Narro;;_
allowing
ANY
movement
your
waist or lower
back.
• Slowly return
to the starting
Starting position:
• Remove tile bench.
without
• Stand oil tile base platform, facing away from
the Power Rods, oil one side of the hench.
Key
resting
at
position
leg muscles.
points:
• Make
sure
hip, NOT
• Secure the cuff arotmd the leg farthest flora
the rail, just ahove or just below the knee.
• Straighten, but do not lock, the knee of your
support leg.
• Keep your spine in good posture with your
chest lifted, abs tight and maintain
a very
slight aivh in your lower back.
your
to occur
• Keep
tight
• Allow
of the
your
all of your
throughout
your
cable
motion
occurs
at your
your waist or lower
back.
chest lifted and trunk
muscles
the
entire
lower
leg to hang
at all times.
START
exeivise.
in the
direction
FINISH
SEATED LEG CURL
Knee Flexion
with Hip Flexion
Muscles worked: This exeivise emphasizes the
hamstring muscle group (hiceps femoris,
semimembranosus, semitendinosus) on tile
back of tile thigh.
Motion:
• Slowly bend your knees, pnlling yourself
forward toward your feet.
• Slowly allow your legs to straighten and
return to the starting position.
Pulley position: Narro;;_
Starting position:
• Remove tile bench,
unlock
the seat.
• Attach one end of the belt to a pulley, sit oil
the seat facing away fiom tile Power Rods,
position the belt arotmd your midsection
and then attach the flee end of the helt to
Key points:
• Make sure that you straighten your legs
tinder control, do not allow your knees to
hyper extend.
• Keep your chest lified, abs tight and
maintain a vei N slight aiv'h in yore lower
back.
START
the other pulley:
• Move fbrward and secure your heels over the
rail support at the end of the unit.
• Lift your chest, tighten your ahdominals
and
maintain a very slight aivh in your lower
back.
FINISH
53
Leg
LYING LEG EXTENSION
Knee Flexion
Muscles worked: This exercise allows yon to
strengthen and develop the front part of your
upper thighs (quadriceps muscle groups),
helping to increase your muscular stability at
the knee joints.
Pulley
position:
Exercises
with Hip Flexion
Key points:
• Kee I) your upper thigh motionless
throtlghout tire exercise.
• Kee I) yore spine in good posture with your
chest lifted, ahs tight and a very slight aich
in yore lower back.
Narrow.
Starting position:
• Sit on the hench f_cing tire Power Rods and
place one cuff over the respective foot with
tire handle under tire foot.
• Lie back on tire bench so that your head is
supported by the bench.
• Bend your working leg at tire knee and bend
your hip until your knee is pointing up.
• You may grasp your working thigh with both
hands around the back of the knee or
increase the difficulty by attempting to hold
tire thigh stable without your hands.
• Place the uninvolved foot on the floor or
bench, relax yore neck, straighten your
spine, lift yore chest, and tighten your abs.
START
Motion:
• Slowly stlaighten your leg, moving only yore
knee/lower leg.
• Slowly return to the starting position
without relaxing the quad.
FINISH
SEATED (STRAIGHT LEG) CALF RAISE
Ankle Plantaiflexion
(knee stabilized in slight flexion)
Muscles worked: This exercise is great for
emphasizing the muscles of your lower leg or
calf (gastrocnemius and soleus), which are
responsible for raising and lowering your heels
at tire ankle joint. Strength and power in these
muscles are essential for all sports and daily
activities.
Pulley position: Narrow.
Starting position:
• Remove tire bench and unlock tire rowing
seat.
• Sit on the seat facing tire Power Rods with
tire leg press helt attached and adjusted.
• Place the halls of your feet on tire upright
pulley flame as shown.
• Lift your chest, tighten your abs and
maintain a veiy slight aich in your lower
back.
• Push back and straighten your legs (but do
not lock your knees) and maintain this
position.
• You may rest your hands around the sides of
tire belt, on the sides of the seat, or you may
fold your arms across your chest, whichever
is more conffortable.
Motion:
• Slowly press tire balls of yore feet into the
flame and pull your heels toward yore knees
• Slowly return to the starting position
without relaxing.
Key points:
• Do trot lose contact between the halls of
yore feet and the fi'ame as you push.
• Do not change your hip or knee position,
ONLY ankle motion should he allowed.
START
FINISH
54
Leg Exercises
STANDING
LEG KICKBACK
Hip
extension
and
knee
extension
Muscles worked: This exeicise strengthens
and develops the muscles of your buttocks
area (gluteus maximus).
Remember; there is
no such thing as "spot reduction."
Do not do
this exercise because you believe it will remove
fat flora this area
do it to strengthen
and
build these muscles.
Motion:
Pulley
Key points:
• Do not allow your waist, lower
supportive
hip to move.
• Keep your abs tight throughout
exelcise.
position:
• Extend your
straightening
• Slowly move
can, without
occor
at your
• Then slowly
Narro_
Starling position:
• Remove the bench.
• Facing the Power Rods, stand on the
platform to one side of the rail.
• Secure the cuff around the foot farthest
entire leg backward,
the knee.
your leg backward as far as you
allowing ANY movement
to
waist.
return to the starting position.
back or
the entire
START
from
the rail. Bend this leg to approximately
90
degrees.
• Bend over 30 45 degrees from your hips (not
your waist) and veiy slightly bend the knee
of your support leg.
• Keep your spine in good posture, with your
chest lifted, abs tight and maintain
a very
slight inch in your lower back.
FINISH
KNEELING LEG KICKBACK
Muscles
worked:
and develops
This exeivise
the muscles
Hip extension
strengthens
• Extend your
straightening
• Slowly move
can, without
occor
at your
• Then slowly
of your buttocks
area (gluteus maximus).
Remember; there is
no such thing as "spot reduction."
Do not do
this exercise
because
fat flora this area
build these muscles.
Pulley
position:
you believe
it will remove
do it to snengthen
and
Starling position:
• Face the Power Rods, standing along side the
bench.
• Secure the cuff around the foot farthest from
the bench.
• Kneel with closest leg on the bench, bend
forward at the hips (not the waist) and place
the hands on the bench.
• Bend the hip and knee while maintaining
tension fl'om the cable.
Kneeling
placement.
Leg Kickback
Simply
entire leg backward,
the knee.
your leg backward as far as you
allowing ANY movement
to
waist.
return to the starting position.
Key points:
• Do not allow your waist, lower
supportive
hip to move.
• Keep your abs tight throt_ghot_t
exelcise.
Narro_
The
and knee extension
Motion:
separate
utilizes
a unique
the cuff from
back or
the enti_e
START
cuff
the
handle, sliding the handle half way between
the
cable D-ring and the cuff. Place the toes/ball of
your
foot
positioning
Then
between
the handle and cable
the handle
slip the cuff over
under
D-ring,
the arch of the foot,
the heel of the shoe.
FINISH
55
Leg Exercises
STANDING
Muscles
HIP ABDUCTION
worked:
This
off
fat from
your
no
exeicise
that
exercise
hips
will
or outer
will
burn
fat flora
area. This exeicise
will, however,
the mnscles
on the sides of your
on
not
thigh!
burn
There
Motion:
is
side
strengthen
hips (gluteus
keeping
• Slowly
medins),
especially
side. Use
of motion
light resistance
and controlled
range
on this exeicise.
You may also think
the standing/support
of this
exeicise
as a tool
ability
leg.
to stabilize
your
Pulley
position:
Narro_¢
Starting
position:
• Remove
the bench,
for
hip
stand
challenging
on
the
with
your
supportive
one
side
near
(outside
your
your
Power
the
from
your
return
attached
the
leg outward
pulley
hips and spine
to the starting
(30-45
to the
degrees),
perfectly
position
still.
relaxing.
Key points:
• Do not rise this exeivise for losing fat flora
yore hips. It will not make yore hips
smaller. Use it to develop hip snength and
stability
• Use a very small range of motion. More is
not better.
• Kee I) yore spine straight and your hips level.
Try not to raise your hips when raising your
leg to the side.
START
leg).
tip straight,
lift your
abs and maintain
lower back.
chest,
a vein
• Adjust
your
position
so that
resistance
in the cables.
• In the
move
away
without
the Power
Rods, and attach
a handle/strap
to the ankle
farthest
flora the machine
• Stand
• Slowly
a specific
beginning,
Rods
for
yon
added
may
tighten
slight
there
aich
hold
in
is some
on
to the
stability
FINISH
SEATED HIP ADDUCTION
Muscles
worked:
This exercise
will not burn
off fat fi'om your inner thighs or make them
smaller! There is no exeivise that will bran fat
flora a specific area. This exeivise will,
however; stiengthen
the muscles on the
insides of your thighs (adductor muscle
groups). It also works the innscles on the
outside of your hip (glutens medins) on the
side that yon are standing on. Use very light
resistance and small range of motion on this
exercise. Think of this exeivise as a tool for
challenging
your ability
and stand on one leg.
Pulley
position:
to stabilize
your hip
Motion:
• Keeping yore hips and spine perfectly still,
slowly move your attached leg toward the
center/midline, away flora the pulley
• Slowly control the leg back toward the
pulley, returning to the starting position.
Key points:
• Do not rise this exeirise for losing f;tt flora
yore thighs. It will not make your thighs
smaller. Use it to develop hip snength and
stability
• Kee I) yore hips and spine perfectly still.
START
Wide.
Starting position:
• Sit one side near the Power Rods, and attach
a handle/strap just above the calf (below the
knee) on the leg nearest the pulley
• Adjust yore position away Dora the machine
so that tension is created.
• Bend the leg farthest Dora the machine and
place the foot fiat on the i)lafform. Snaighten
your exeicising leg and hold it just off"the
ground.
• Sit snaight, lift your chest, tighten yore abs
and maintain a very slight arch in your lower
back.
FINISH
56
Leg Exercises
SEATED HIP ABDUCTION
Muscles worked: This exeivise will not hunt
off fat Dora yore outer thighs or make them
smaller! There is no exercise that will burn fat
from a specific area. This exercise will,
however, strengthen the muscles on the sides
of your hips, which in the seated (hip flexed)
position includes tire piriformis and gluteus
Motion:
• Slowly move tire attached leg outward away
fl'om the pulley, keeping your hips and spine
perfectly still.
• Slowly connol tire leg back toward tire
pulley, retmning to tire starting position.
InaxiIl-lUS.
Key points:
• Do trot rise this exercise for losing fat from
your thighs. It will trot make your thighs
smaller. Use it to develop hip strength and
stability.
• Keep your spine stiaight and your hips level.
Pulley position: "Wide.
Starling position:
• Sit with one side near tire Power Rods, and
attach a handle/strap
to the ankle fhrthest
flora the machine.
START
• Adjust your position away from tire machine
so that tension is created.
• Sit straight, lift your chest, tighten your abs
and maintain a very slight arch in your lower
back.
FINISH
ANKLE INVERSION
Muscles worked: This exercise strengthens
and develops tire muscles on the inside of yore
lower legs (tibialis anterior and posterior).
These nmscles are essential for standing
balance, support/alignment of the knee, and
lateral agility of the ankle.
Pulley
position:
position:
• Sit on
facing
• Attach
tire bench
tire Power
tire handle
foot
keeping
your
to rotate
tetrsion
leg and
sit up
toward
the
in tire
your
foot
• Slowly
leg stationary,
away
flora
return
without
the
to the
slowly
Power
starting
rotate
Rods.
position
relaxing.
Key points:
• Movement should occur only at the ankle,
keep the rest of your hody motionless.
• You should feel tension in tire inside of your
calf throughout the entire motion.
with one side of your body
Rods
arotmd
the hall of tire foot
closest
to the pulley
• Straighten
the attached
Rods
• Keeping
Narro;_
Starting
straight
• Allow
the
Motion:
START
Power
cahles
Both
the
Ankle
exercises
will
Inversion
if you
utilize
Simply
separate
the
cuff placement,
the
handle,
the
cable
half and
and
D-ring
eversion
sliding
D-ring
place
and Ankle
be easier
the
handle
and the
the
foot
on the
and outside
of the
of the
this
foot
unique
cuff from
half way
cuff, Fold
through
inside
Eversion
between
the
cuff
with
the
foot
for
for
in
cuff
inversion,
FINISH
57
Leg
Exercises
ANKLE EVERSION
Muscles worked: This exeivise strengthens
and develops the nmscles on the outside of
yore lower legs (peroneals). These muscles are
essential fur standing balance and lateral
agility of tire ankle.
Key points:
• The only movement that occurs is at the
ankle, kee I) the rest of your hody/leg
motionless.
• You should feel tension in the outside of
yore calf thmt_ghout the entire motion.
Pulley position: Narrow.
Starting position:
• Sit on the hench with one side of your body
facing toward the Power Rods.
• Attach tire handle around tire ball of the foot
farthest fi'om tire pulley,
• Straighten tire attached leg and sit up
snaight.
• Allow tire foot to rotate inward toward tire
Power Rods.
START
Motion:
• Keeping your leg stationary, slowly rotate
your foot outward, away from tire Power
Rods.
• Slowly return to the starting
without relaxing.
position
FINISH
DEADLIFT
Muscles worked: This exeivise is very similar
to the squat and is also considered a total hody
exercise. It involves the glutes, adductors,
hamstrings and quads which are primary
movers
and the spinal erectors and tlapezius,
which are key to stahilization.
Pulley position: Low pulley
Starting position:
• Remove tire hack support and straddle tire rail.
• Use the bar harness to adjust strap length
allowing tension at the appropriate depth.
This will require experimentation. Increase
depth slowly according to your ability, knee
conditions, etc. Most orthopedists
recommend that healthy knees not go any
lower than a 90 degree angle (between the
thigh and calf) when using extla resistance.
Many people go lower for their goals, but
this d_amatieally increases the risk to tire
knee cartilage and increases tire probability
of degenerative/arthritic changes. To go
lower than the harness allows, connect the
cahle snap hook directly to the D-ring of the
bar.
• Position your feet in line with the
cable/pulley,
• Place your Det shoulder width or wider and
point your toes outward slightly. Direct the
thighs to the same outward angle as the feet.
58
Motion:
• Using control, slowly squat down by sticking
the hips out as the knees start to bend. Keep
the chest up and back flat as tire hips
continue to move backward.
• Lower to approximately 90 degrees at tire
knees (unless otherwise determined).
• Grasp the bar with an overhand grip and
slowly stand erect maintaining the alignment
as indicated.
• Kee I) the pressme through tire middle of tire
inches/feet, not through tire toes or heels.
• Slowly lower to the predetermined range,
maintaining tension flora the cahle.
Key points:
• Kee I) knees
toes.
pointed
tire same direction
START
as tire
• Kee I) the head/neck
in line with tire trtmk.
• Pay close attention to all alignment
and
stahilization
issues on every part of each and
every repetition!
• Never attempt to exercise with more
resistance than you are physically able to
handle.
FINISH
Leg Exercises
STIFF-LEG
Muscles
worked:
DEADLIFT
This
exercise
Hill extension
emphasizes
and develops tile hamstrings and glutes, while
requiring tile spinal erectors to stabilize.
Pulley
position:
Low pulley
Starling position:
• Remove the hench and stand oil tile platfornl
facing tile Power Rods
• Grasp tile bar with an oveihand grip
apwoximately shoulder width.
• The bar harness nmy have to be adjusted to
insme that there is enough movement in tile
cable to complete the range of motion.
• Do not lock your knees. Position them either
nearly sn aight or very slightly bent.
• Lift your chest, tighten your ahdominals and
maintain a very slight inch in yore lower
back.
Motion:
• Maintaining yore knee position, slowly bend
forward at the hills hy moving your butt
backwards. It is critical that you keep the
"chest out/up" and do not allow it to "cave
in," an indicator that your back is rotmding.
• Stop as your hamstrings begin to get taut
and before your back begins to round.
• Concennate on tensing the hamstrings to
pull you back up to the starting position.
Key points:
• Your torso should move fl'om vertical angling
forward
toward horizontal
without
START
rounding,
slouching
or otherwise
losing
'fiat" postural alignment.
• Keep knees slightly bent.
• Move only as far as you can go correctly!
• Never attempt to exeiv'ise with more
resistance than you are physically able to
handle.
FINISH
59
The Bowflex Body
Leanness Program
By Ellington
Darden,
Ph.D.
The following program
was czeated by DE Ellington
Daxden. It contains a rigorous
fitness and dietazy program.
Please consult your physician
befbr_ begJnning any
fitness
or dietmy
program.
Some of the names of the exercises listed in this program have been changed in oz_ler
to match the names of the exercises in this manual.
The exercises themselves
have
NOT been changed,
6O
in order" to preserve
the integrity
of Dr: Dm_len_
Study
Introduction
The Bowflex Body
Leanness Program
Warning!
Before
This
program
loss
over
every
is scientifically
six weeks.
aspect
of the
designed
It is important
plan
fi_r maximal
that
to achieve
you
f_lt
practice
optimum
results.
beginning
your physician
professional.
Show
Bowflex
The
program
During
separates
each
number
drink
stage
and
you
quality
plenty
into
will
three
exercise,
of calories
of ice-cold
two-week
stages.
control
you
the
consume,
and
you
be
water.
starting
familiar
with
with
finding
each
exercise.
repetitions,
exemise.
each
the exercise
your
Bowflex.
the proper
not
movement
befi_re
because
part
of the
depends
on
minimal
that
than
experiment
to use on
to perfk_rm
8
]2 repetitions,
you
trying
must
of resistance
be able
more
It is essential
You should
amount
You should
but
routine
learn
how
a complete
eflectiveness
rest between
consult
Manual
your
to your
physician
or healthcare
professional.
Only he or she can determine
if this
course
is appropriate
for your
age and
condition.
If you
experience
any lightheadedness,
dizziness,
or shortness
of breath
exercising,
fk_r each
stop
consult
to perfi_rm
the
movement
while
and
a physician.
cimuit,
of the training
each
program
or healthcare
this plan and
Owner's
particular
Befi_re
this
exemise.
Make sure you read your
Bowflex Owner's Manual before
attempting
a workout.
There
not
are a few
try this
people
program:
who
should
Children
and
teenagers;
pregnant
women;
women
who are breast
feeding;
diabetics;
individuals
with certain
types of heart,
liver, or kidney
disease;
and those
suffering
from certain
arthritis.
This should
not
an all inclusive
list.
Some
should
follow
the course
their physician's
specific
Play
it safe
and
consult
professional.
61
types of
be taken
people
only with
guidance.
a healthcare
as
A Personal
Guarantee
Dr. Ellington
From
Darden
Dear Bowflex Enthusiast,
I'm excited, really excited! I'm elated because I've developed an exercising and eating program that produces/ht
any-plan I've ever tested.
loss thster than
The men involved in my research, t_r example, had an average tht loss of 27.95 pounds per man. Women on the same program
averaged a reduction of 16.96 pounds. Best of all, these dramatic results were achieved
not in six months
but in only six
weeks!
That's right. Similar results can be accomplished by you in six short weeks, which include just 18 workouts (3 per week) on the
Bowflex machine.
Bowflex was a significant part of the results. The exercises per/_rmed on it allowed the participants to build muscle, which
accelerated their metabolisms, and produced thster and greater tht losses.
The plan worked
so well that it became
know as The Boo,flex Body Lecmness Program.
Leanness means to strip away the tat from under the skin as well as at deeper levels. Leanness also implies a pleasing shape and
tone to the skeletal muscles.
You might say leanness is the opposite of thtness because the people involved in my research certainly got rid of their excessive
thtness in record time.
All the guidelines that were applied have been organized in the booklet you are now holding in your hands. It's the next best
thing to actually going through one of my research projects. In fact, it's probably better since nothing is experimental. All of the
fine points have been tried, tested and proven effective.
If you are overtht, and if you are interested in doing this program, there are several things that you need to understand about my
experience. Since 1965, I've trained more than 10,000 overtht individuals. After many years of pushing, coaxing, and listening to
these trainees, certain traits becmne evident to me:
• People are not lazy- by choice. They are t_/rced into it by the confusion that surrounds the abundance of fitness inl_nnation that
is available. If these individuals are given simple decisive instructions, they will train very- intensely.
• People, if they are provided with specific menus, will drastically alter their eating habits.
• Most of these people, however, will do neither of these challenging things t_r more than a week
feel changes in their body.
unless they quickly see and
The Bowflex Body Leanness Program emerged from these findings. For you to get the 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 £_)llowthe program exactly
as directed, you'll obselwe the pounds and inches disappear on almost a weekly basis.
Now it's your turn to get excited, and get started!
Sincerely,
Dr. Ellington Darden
62
Measurements
If you
would
results,
there
like
important
that
the end
of the
saIIle
to measure
are several
you
your
steps
accurately
six week
personal
you
need
perform
program,
before-and-after
to take.
each
repeat
It is
task,
then
the process
at
in the
itlailner,
Body Weight:
Remove
clothing
nearest
and
quarter
shoes
poufld.
and
Be
sure
weighing
yourself
at the
the most
accurate
recordings,
record
to
your
the
use
weight
end of the six-week
weigh
to the
scale
saine
whefl
program.
yourself
nude
For
in the
morning.
Since
you
the program
may
week
want
period.
the best
way
component.
you'll
is divided
to weigh
however
to determine
your
to follow
the
three
taro-week
at the
Understand,
To determine
need
into
yourself
segments,
end of each
that
weight
success.
Eat loss
amount
two-
loss
of f_lt you've
the instructions
in the
is not
is the
next
key
lost,
section.
Enter you starting weight on your RESULTS SUMMARY
SHEET, which is fimnd on page 64.
Circumference
For an even
your
body
better
in the
where
Use
idea
next
the circumference
of Body
of the changes
six weeks,
of certain
the fat is shrinking
a plastic
tape
will
it is necessary
body
parts.
and what
This
areas
to measure
inches
above
navel
--
to measure
will
tell you
up.
the following:
belly
midway
relaxed.
3) At navel -- belly relaxed.
4) Two inches
below
navel -- belly relaxed.
5) Hips -- feet together
buttocks.
at maximum
protrusion
of
6) Thighs
high, just below the buttocks crease with
legs apart and weight distributed equally on both feet.
Record
Sheet.
63
each
measurement
on your
Results
Summary
and thigh.
suprailium,
Measure:
Chest, abdomen,
to
are toning
1) Upper arms -- hanging and relaxed,
between the shoulder and ell)o_v
2) Two
occur
Measure:
triceps,
Men
Parts:
that
Women
and thigh.
Measurements
Skinfold
Measurements
To accurately
measuring
track
yourself
of this program
Please
read
your
progress
is to inc[_ase
this section
measure
you.
Women
Measure:
through
in this way, you
your
carefully.
Measuring
this
leand)ody
can
triceps,
and
mass
and
it is necessary
your
decrease
your
techniques
to inaccurate
leand)ody
body-f_lt
are essential
Pick
skinfLtld
just
above
bone
the
right
up
a diagonal
the
crest
of the
of the
waist.
side
skinfi)ld
and your
measurements.
body-f_lt
By
pementage.
The
goal
pementage.
to track
your
success.
It is best
to have
someone
results.
thigh.
Stand
hip
to take
mass
Thigh
Triceps
relaxed.
on
program,
to determine
measuring
lead
Suprailium
Starld
six-week
be able
Proper
yourself
suprailium,
will
with
degrees
the
right
and
back
elbow
locate
of the
flexed
the
upper
center
90
(if
on
relaxed
your
the
vertical
midway
between
sholdder
the
right
and
elbow.
Relax
arm
hip
and
up
skinfi_ld
as
the
side.
Pick
the
arm
Stand
at your
left
with
of the
weight
Pick
up
a skinfkdd
in
plane
on
the
hont
of
thigh,
knee
most
leg.
nlidway
between
side
the
joints.
pictured.
Men
Measure:
Chest,
abdomen,
over
relaxed.
the
between
thigh.
Abdomen
Chest
Stand
and
right
the
Pick
up
pectoralis
armpit
and
a diagonal
muscle,
the
skinf_ld
midway
Stand
skin%ld
relaxed.
(in
Pick
the
right
up
a vertical
side
of the
navel.
nipple.
64
Measurements
Using
The
Calipers
procedure
fat and
over
fi)r measuring
pull
it away
tile pinched
double
When
layer
from
skin
of skirl
Measuring
skinfold
thickness
the underlying
and
and fat carl then
is to grasp
muscle.
fat. Tile jaws
exert
Take
tile
constant
be read
Skinfolds
firmly
caliper
tension
directly
fronl
with
the
in your
at tile
point
tile caliper,
which
Suprailiurn
Chest
Triceps
Abdornen
Thigh
Thigh
Total
Total
line
on tile following
figures
body-fat
percentage
chart
and enter
fi)refinger
and
open
with
is marked
Men
Use these
and
hand
of contact
Women
your
a fi)ld of skirl
tire jaws.
tile skin.
and surf_lce
Clamp
Tile
tire jaws
thickness
of tile
in millimeters.
to (tetermine
tile
ntunl)er
on tile
below.
Starting
body-fat
percentage
Optional
Pictures
Tile
can be tile
ntunl)ers
and
actually
seeing
yourself
is quite
Taking
full
most
exciting
tile tape
differences
from
you
carl do.
are great,
comparison
photographs
length
should
these
you
is not
between
difficult,
befk)re
and
but
after,
tire person
until
1) Keep
solid
Stand
relaxed
f_)r three
back.
Do not
try to suck
Interlace
head,
picture
stand
behind
you.
2) Make
sure
background.
tile same.
is best,
you
and
in tile same
stand
Wear
have
tile
[)lace,
against
tile same
person
with
outfit,
taking
entire
move
body
away
from
in tile viewfinder.
pictures,
front,
in your
right
side,
and
stomach.
a snug
your
fingers
and
so tile contours
Keep
your
place
of your
feet
them
torso
8 inches
on top
will
apart
of your
be plainly
in all three
pictures.
tile
tire same
an uncluttered,
tile photograph
to see
you
guidelines.
everything
color
taking
Ire carl see your
of
4)
photographs
diflerence
Taking
3) Have
but
satisfying.
tile maximum
fkfllow
evaluation
measurements
Picture
visible.
65
thuml)
other
setting
light
When
you
make
your
get tile fihn
ones.
This
way, your
height
equal
and
more
comparisons
after
photos
valid
developed
tire same
tell tile
processors
size as your
in both
to
previous
sets of photos
can be made.
is
Determining
Your
Body
Fat
To Use The Nomogram:
1) Locate
the sum
2) Locate
your
3) Connect
to you,
the
you
of your
three
age in years
two
will
marks
find
on
in die right
the ffw left column
with
your
skinfi)lds
a straightedge.
body-fat
and
Where
Quarterly
fbr Exercise
and
mark
and
mark
it.
it.
the straightedge
intersects
the
ff)r the estimate
of percent
line
in the middle
coh[mn
appropriate
pementage.
Baun, WD, Baun, M.R., and Raven, RB. A nomogram
Reseasrh
column
Sl)ort, 52:380
body fat from generalized
equations.
384, 1981.
--130
--125
--120
--115
Female
--110
Male
33
-- 40
--105
-- 38
--100
i
31 -6O
_95
-- 36
--90
29'
-- 34
55
--85
27-- 32
5O
25
45
3O
23-
4O
28
21-
35
o_,_
26
19 I
3O
.<
©
::r
--80
--75
--70
--65
--60
1725
152O
--50
13-
15
--45
--40
9i
--35
7-
5"
--30
3---'
--25
Percent
--20
Body-Fat
--15
--lO
66
Calculating
Now
that
how
many
you
know
poun(ts
your
body-fat
of muscle
Lean
percentage,
were
added
you
to your
can
calculate
bo(t_
after
Body
your
leand)ody
completing
the
Mass
percentage.
This
will
eventually
show
you
body
mftss
program.
For Example:
Befk)re the
After
the
Joe
program,
is 70% or 140
weighs
200
pounds
and
measures
30%
fht, which
amounts
to 60 pounds.
Thus,
his lean
pounds.
program,
Joe weighs
180 pounds
and is 20%
fat, which
equals
36 pounds.
His lean
body
mass
is 80%,
or 144
pounds.
Simple
(60),
calculations
InJiltlS
after
pounds (140)
Enter
allow
us to find
fat pounds
(36)
equals
Your
4
pourlds
the amount
equals
of muscle
24
of fat Joe lost,
pounds
of fat lost.
and
After
the amount
lean
of muscle
mass
Joe gained.
(144)
pounds
[nJIltlS
Befk_re fat pounds
befk)re
lean
gained.
Information
Here:
Before
Body
Weight
X
Fat Percentage
Body Weight
Use the Same
Fat Pounds
Factors
=
=
Lean-Body
Lean-Body
to Calculate
After
"VVeight
Weight
Six Weeks.
After
Body Weight
x
Fat Percentage
Body Weight
Final
=
Pounds
Lean-Body
of Fat
Weight
Results
Before
After Lean-Mass
67
Fat Pounds
=
Fat Pounds
Pounds
--
After
Fat Pounds
Before Lean-Mass
Pounds
=
Total
=
Fat Lost
Total Lean-Mass
Gained
mass
Your
Your Results
Summary
Results
Sheet
Name
Age
Height
Weight
Loss
Weight Before
Muscle
Gain
Weight After
Fat Loss
Please follow the instructions
Measurements
on page 57 for measuring
Before
the circumferences.
After
Difference
Right Arm
Left Am1
2" Above Navel
Navel
2" Below Navel
Hips
Right Thigh
Left Thigh
Total
Percent
Body Fat
If you wish to send in 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 1-360-694-7755.
Please include your name, address,
and phone number. Submissions may be selected for use in promotional
marketing materials.
68
The Workouts
GUIDELINES
Week
All exercises
be practiced
movement
slow
shoukt
fi)r each
and smooth.
between
exemises
Perfi_rm
each
1 &2
repetition
When
with
should
three
set of 8 to 12 repetitions.
be 4 seconds
12 repetitions
to a minimum,
workout
one
no longer
days
in the positive
are accomplished,
than
The
and
the
resistance
No workout
movement
slow
should
and smooth.
between
exemises
Perfi_rm
each
1
1
8 12
8-12
45
23
Seated
1
8-12
47
Abdominal
movement
with
should
one
set of 8 to 12 repetitions.
be 4 seconds
in the positive
are accomplished,
no longer
days
than
The
slow
should
and smooth.
the
resistance
No workout
between
exemises
Perfi)rm
each
69
created
Therapy
Row
more
45
23
Rear Deltoid
1
8-12
24
1
1
8-12
8-12
41
47
Rows*
time
to complete.
The
Keep
the motion
30 minutes
Kee l) the
time
to complete.
5&6
with
should
one
set of 8 to 12 repetitions.
be 4 seconds
are accomplished,
no longer
days
in the positive
than
The
of l)erfi)rmance
and
the
resistance
increase
30 seconds.
style
phase
No workout
4 seconds
should
is very
in the negative.
by approximately
take
more
8 12
50
Leg Extension
Leg Press
Bench Press
1
1
1
8 12
8 12
8-12
50
51
19
Lying Biceps Curl
1
8-12
45
Lying Shoulder
1
8-12
31
1
1
8-12
8-12
29
24
1
1
8 12
8 12
41
47
was
The
Keep
the motion
5 pement.
than
1
field has caused
important.
30 minutes
Kee l) the
Pullover
Rows*
used
in Dr
the authors
¸joint¸ We sugges_
you
Da[den's
of this
substitute
original
manual
study
Allhough
to caution
Rear Deltoid
many
against
Ro_s
_r
people
have
used this
pei_/rming
this
exercise
the upright
Ro_
exercise¸
exercise
because
[k)[ yea[s,
recent
of the unnatural
inik)m_a_ion
twisting
time
to complete.
a week.
Leg Curl
exelcise
Kee l) the
important.
5 pement.
than
8 12
8-12
12 repetitions
h_ the shouMer
take
1
1
to a minimum,
Upright
by approximately
should
Lying Biceps Curl
Seated Shoulder Press
Seated Triceps Extension
Seated Abdominal
Crui'lch
'_The
the motion
a week.
Reverse Ely
Rear Deltoid
Physical
is very
50
50
19
three
Keep
30 minutes
in the negative.
8-12
8-12
8 12
be practiced
workout
4 seconds
1
1
1
repetition
When
of perfi)rmance
and
increase
45 seconds.
style
phase
Leg Curl
Leg Extension
Bench Press
Week
fi)r each
The
3&4
12 repetitions
three
Cruilc[l
Seated Triceps Extension
Seated Abdominal
CrUilC[l
All exercises
than
Lying Biceps Curl
Seated Shoulder
Press
to a minimum,
GUIDELINES
more
Bench Press
be practiced
workout
take
50
50
19
repetition
When
should
important.
5 pement.
8 12
8 12
8 12
Week
fi)r each
in the negative.
by approximately
1
1
1
Leg Extension
All exercises
4 seconds
is very
a week.
Leg Curl
GUIDELINES
of perfi)rmance
phase
increase
60 seconds.
style
in lhe
nlovement
Eating
You will
proven
be fMlowing
method
eating
plan,
and
Follow
a reduced-calorie
fi_r achieving
a superhydration
60 percent
between
proteins
Keep
Menus
Research
has established
however,
fi)r dinner.
must
that
Detailed
vm_y from
which
a six-week
is divided
period.
into
Too
and
calories
Food
menus
should
ratio
successful
the menu
Too nluch
walk
Much
stress
to keep
the body
pace
proven
carl and will
haml
program
your
can
is helpful.
well rested,
scientifically
segments.
Tile program
is a
descending-calorie
and
items,
be fl'om
carbohydrates.
of carbohydrates,
proteins,
Substitutions
dieters
prefer
fi)od
choices
try to stay within
The
and
other
40 percent
flits is ideal
will
fi_r maximum
be equally
divided
fat loss.
to a Minimum:
tile same
a_
Plan:
fi_ods
included
tile
each
later
60:20:20
day fi_r b_akfast
and
hmch.
They
like
variety,
in this manual.
ratio
of carbohydrates,
proteins
Protein
2O%
Fat
2O%
2000
1200
4OO
4OO
1900
1140
380
380
1800
1700
1080
1020
360
340
360
340
1600
1500
960
9OO
320
300
320
300
1400
1300
84O
78O
28O
260
28O
260
1200
720
240
240
1100
1000
660
6OO
220
2OO
220
2OO
and
fats.
Stress:
of any kind
at a leisurely
two-week
of a carbohydrate-rich,
Eating
Carbohydrate
60%
Avoid
three
It consists
Descending-Calorie
Tile 60:20:20
Simple
over
routine.
of tile daily
and fats.
program,
fat loss
a Carbohydrate-Rich,
Approximately
If you
nutrition
maximal
Guidelines
cause
no other
that
tile body
Extra
sleep
exercises
works.
More
to actually
is suggested,
or activities
is not
better.
preserve
since
are
fat stores.
sleep
f_cilitates
allowed
Any additional
during
You should
fat loss
relax
and
the six--week
exe_vise
other
more.
muscle
than
An after
recovery.
program.
tile ainouilt
dinner
Furthermore,
This
is a
recommended
f_lt loss.
7O
Superhydrate
Drinking
plenty
program.
Drinking
seem
like
of water
bottle
After
several
fl)r more
you
more
water,
they
dumped
diverts
do not
find
that
you
and
work
the liver
in a number
amounts
or anyone
day.
thirst
betbre
recommended
some
the
water.
of their
load
is
which
Because
is to
it's
kidneys,
the
fat.
carl be averted
the
flmction,
energy
of the wate[_depleted
less
keep
usable
stomach
through
feeling
water
full and
intake,
as
satisfied
meals.
Third,
ice cold
body
temperature.
generates
123
water
requires
calories
In fTict, 1 gallon
calories
be drinking
the flfllowing
of heat
from
to warm
it to core
of ice cold
water
energy.
1 to 1 5/8 gallons
superhydration
of water
each
day
day.
schedule:
Week
1 = drink
4
32-oz.
bottles
of ice-cold
water
per
Week
2 = drink
4.5 32-oz.
bottles
of ice-cold
water
per day
Week
3 = drink
5
32 oz. bottles
of ice cold
water
per
Week
4 = drink
5.5
32 oz. bottles
of ice cold water
per day
Week
5 = drink
6
32-oz.
bottles
of ice-cold
water
per
Week
6 = drink
6.5
32<)z.
bottles
of ice-cold
water
per day
Don't
trips
be surprised
to the
program.
it will
Remember,
soon
if you
have
to make
especially
during
your
is an adaptive
[_stroom,
accommodate
body
the inc[_ased
more
than
the first
water
day.
day.
a dozen
week
of the
system,
and
consumption.
who
_oing
it is doubtful
a t_w ailments
of thlid.
you have
First,
adequate
System
Although
water
the
of ways.
without
its primary
f_lt into
overeating
can
much
a large
actually
the amounts
to capacity
fl'om
the chores
on
it. Carry
throughout
Note:
carl
the liver.
metabolizes
You'll
with
you
will
fat loss
peril)truing
between
Stick
of this
of water
with
to function
stored
Second,
71
aids
onto
water
amount
and check
metabolize
liver
to the success
reached.
are unable
When
item
weeks,
Superhydration
This
at first.
or similar
and
are easily
is essential
recommended
a challenge
sports
kidneys
the
Your
that you
For example,
takes
dimities,
on tire i_commended
al V doubt_
with your
about
doctor
could
can be negatively
anyone
should
water
ever drink
affbcted
with a kidney
consult
disolflel;
a physician
drinking
tire i_commendations,
too
by lalEe
sdredule.
play
If
it safb
The
The
nlenus
in tile Bowflex
maximum
best
fat loss
results,
eating
effectiveness
follow
them
plan
and
attempt
has been
brand
names
and accurate
calorie
But as you
probably
sometimes
changed
made
in your
a_a,
product.
Become
an infiwmed
they
you'll
Supermarket
don't
have
for
vahle.
current
counts,
For
label
popular
which
realize
need
Ask questions
understand.
to utilize
or discontinued.
available
supermarket.
are designed
nutritional
exactly.
Every
in the menus.
Eating
the
a_
If a listed
to substitute
reader
listed
item
are
a similar
managers
are usually
helpflll.
they
dinner
(men).
snack
have
calories
a 300
a 300
calorie
With
will
day
(men),
(women).
For
least
choices.
inept
you
question,
and
three
Everything
at your
any products
to your
always
hmch,
calorie
breakfast,
a 300
dinner
(women),
or 500
each
two
change:
from
or 300 to 200
each
week
of your
descend,
400
to 300
daily
calorie
only
your
to 200
to 100 calories
five
calorie
per
meals,
calories
day
you'll
have
at
is not
about
an answer
You'll
per
products
Plan
don't
will
required.
If
food
get it
that.
has been
man
simplified
or woman
All you
choices,
so even
carl succeed.
have
to do is read
and fMlow
the most
Very
little
the menus,
the directions.
kitchen-
cooking
select
It_ as simple
is
your
as
fk)r you.
Each
day you
breakfast
will
basic
breakfitst
little
modification.
meal,
choose
and lunch.
and
however,
a limited
selection
people
carl consume
Most
the same
Ample
will
make
er!joyable.
Additionally,
afternoon
and
and your
hunger
late
basic
variety
daily
eating
the eating
night
snack
hlnch
during
plan
of fk)c)ds for
the same
fk)r months
your
find
items
try to stay
carbohydrates,
that
you
wish
with
proteins,
to vary
in the
from
60:20:20
the outline
ratio
menu
of
and f_lts.
with
evening
interesting
and
includes
a mid
to kee l) your
If you
energy
high
low.
Begin Week 1 on Monday
and continue
through
Sunday
Week 2 is a repeat of Week 1. Calories for each food a_v
noted in parentheses.
A shopping list fMlows on page 74.
The eating
Week
Men
plan fk)r the next six weeks
descends:
1 & 2:
1500
Women
calories
1200
per
calories
day.
per
day
Week 3 & 4:
Men 1400 calories
Women
Week
Men
per day.
1100 calories
per day
5 & 6:
1300
Women
calories
1000
per
calories
day.
per
day
72
The
Breakfast
= 300
Choice
Eating
calories.
of bagel,
cereal
Plan
Lunch
or shake.
= 300
Choice
of one
1 plain
bagel,
3/4 ounce
1/2 cup
Sarah
light
Lee (frozerl)
cream
orange
fresh
without
decafleinated
colfee
(210)
2 slices
(45)
cheese
juice,
Any beverage
or frozen
calories,
whole
2 teaspoons
2 ounces
(55)
caffMne,
or sodium,
such
as
or tea.
turkey
1.5 ounces
(42 grams)
serving
165 calories.
Choice
Kellogg's
of one:
Clusters,
Post
Honey
skim
3/4
orange
cup
Soup
Cracklin'
Bunches
Oat Bran,
of Oats,
General
Noncaloric
juice
General
Mills
Oil Spread
8 thin
slices),
(1 1/2 slices)
(24)
chicken
or
Add to b_ad
1 teaspoon
mustard
(0)
(50)
Dijon
beverage
(choice of one)
Honey
Campbell_ Healthy Request Hearty Chicken
carl (240)
1 slice whole wheat bread (70)
Choice
Noncaloric
(82)
Turkey Vegetable,
15-ounce
can (240), or
Rice, 16-ounce
beverage
beverage
(choice
of one)
Salad
2 cups
Banana--Orange
1 large banana (8 3/4 inches long)
1/2 cup orange juice (55)
lettuce,
2 ourlces
white
2 ounces
fiat-free
4 slices
(100)
chopped
tomato,
chopped
(28)
1 slice
wheat
2 tablespoons
wheat germ (66)
1 teaspoon safflower oil (42)
Noncaloric
in blender.
another
diet
calories
(100)
skim
bread
dressing
(6)
(70)
beverage
Mid-Afternoon
Blend until smooth.
or Vanilla
Carnation
1/2 large
flit-free
(80)
(optional)
Place ingredients
1 packet
or turkey
(100)
1/2 cup skim milk (45)
Chocolate
chicken
cheese
Italian,
whole
(20)
meat,
1 tablespoon
2 ice cubes
shake
milk
banana
Breakfast,
powder
that
Ultra
contairls
Slim
Fast,
or
= 200
3&4; 100
safflower
1 teaspoon
Carnation
2 ice cubes
(optional)
calories
calories
3/4
inches
oil
(42)
Malted
in blender.
long)
Milk
Blend
for Weeks
for _leeks
= 150 calories
_leeks 3&4; 50
(90)
(8
Snack
l&2;
150 calories
for Weeks
calories
for _leeks
l&2;
100 calories
5&6.
(50)
powder
until
for Weeks
5&6.
the appropriate
Women
1 teaspoon
ingredients
Men
Instant
(20)
smooth.
1 large
1 apple
banana
(8
(3-inch
3/4
(5-inch
5 dried
(100)
1 cup
prunes
(2 small
light,
inches
nonfat,
long)
(100)
(100)
diameter)
1/2 cantaloupe
1 ouilce
73
(about
Healthy
Chef
Shake
meat
(140)
Vegetable
Mills
(45)
milk
Ultra
equals
Cheerios
1/2 cup
bread
fat free cheese
(Optional:
Place
meals:
(80)
Noncaloric
approximately
wheat
Promise
white
1 ounce
Cereal
1 cup
of three
Sandwich
Bagel
Nut
calories.
diameter)
(94)
1/2 ouilce
boxes)
raisins
flavored
yogurt
(100)
(82)
for
The
Dinner
Eating
Men add:
= 500 or 300 calories.
Men = 500 calories,
Women
Plan
2 slices whole
wheat bread (140)
2 teaspoons Promise Ultra Vegetable
= 300 calories
Oil Spread
(24)
1/2 cup skim milk (45)
Choice
of one of three meals:
Broccoli
Tuna Salad Dinner
In a large bowl, mix tile fMlowing:
1 6 ounce carl chunk light tuna in water (180)
1 tablespoon Helhnann's Light, Reduced-Calorie
Mayonnaise (50)
2 tablespoons sweet pickle relish (40)
1/4 cup whole kernel corn, canned, no salt added (30)
Noncaloric beverage
Men add:
1/2 cup sliced white potatoes, canned (45)
2 slices whole wheat bread (140)
Steak
broiled
1/2 cup sweet peas, canned,
(60)
1/2 cup beets, canned (35)
1/2 cup skim milk (45)
1 teaspoon Promise Ultra Vegetable
1/2 cup skim milk (45)
Frozen Microwave Dinner
Choose one of five recommended
Chicken
2 slices whole wheat bread
2 teaspoons
Promise
Dinner,
Oil Spread
(12)
Oil Spread
(24)
Country Inn Roast Turkey Classic,
1/2 cup skim milk (45)
Healthy
Choice
(250)
beverage
bread
(140)
Oil Spread
(24)
Snack
fi)r Weeks
fi)r Weeks
= 150 calories
Weeks 3&4; 50
calories
l&2; 150
calories
fi)r Weeks
5&6.
fi)r Weeks
fi)r Weeks
1&2;
100 calories
fi)r
5&6.
Afternoon snacks on page 72, plus tire fi)llowing:
1/2 cup low-f_t frozen yogurt (100)
2 cups light, microwave popcorn (100)
meals:
Lean Cuisine
(140)
Ultra Vegetable
1/2 cup sMm milk (45)
"Women
(140)
Potato,
beverage
Men = 200 calories
3&4; 100 calories
2 slices whole wheat bread
Glazed
Noncaloric
Men add:
Late-Night
beverage
over Baked
(250)
2 teaspoons Promise Ultra Vegetable
1/2 cup skim milk (45)
(176)
no salt added
Sauce
Express
2 slices whole-wheat
lean sirloin,
Noncaloric
Men add:
Cheese
Lunch
1/2 cup skim milk (45)
Noncaloric
Men add:
Dinner
3 ounces
& Cheddar
Lean Cuisine
(240)
1/2 cup sMm milk (45)
Noncaloric
Men add:
beverage
2 slices whole wheat bread (140)
2 teaspoons Promise Ultra Vegetable
Oil Spread
(24)
1/2 cup skim milk (45)
Lasagna
with Meat Sauce,
Lean Cuisine
(240)
1/2 cup skim milk (45)
Noncaloric
Men add:
beverage
2 slices whole--wheat
2 teaspoons
Promise
bread
(140)
Ultra Vegetable
1/2 cup skim nlilk (45)
Macaroni
and Cheese, _feight
Oil Spread
Watchers
(24)
(260)
1/2 cup skim milk (45)
Noncaloric
beverage
74
Shopping
Quantities
needed
for listed items will depend
on
your specific selections.
Review your choices and
adjust
the shopping
list accordingly.
for you to photocopy
your shopping.
this
list each
It may
week
be helpflll
before
juice,
skim
milk,
Oil
Dijon
mustard,
safflower
decaffeinated
whole-wheat
Spread,
coffee,
Italian
oil,
diet
bread,
fat-fl'ee
noncaloric
soft
drinks,
beverages
water).
Bagels, Sarah Lee (frozen)
Cereals
1.5 ounce serving equals approximately
165 calories; Kellogg's Cracklin' Oat Bran, General
Mills Clusters, Post Honey Bunches of Oats, General
Mills Honey Nut Cheerios.
Wheat germ, malted milk powder, popcorn
(microwave light).
Fruits
Bananas, large (8 3/4 inches long), apples
diameter), cantaloupes
(5-inch diameter),
Fish
and Entrees
tuna
soup:
Choice Turkey Vegetable,
Hearty Chicken Rice.
Campbell's
Healthy
Promise
dressing,
Grains
(3-inch
dried
raisins.
Vegetables
Lettuce, tomatoes, whole kernel corn (canned no salt
added), sweet peas, (canned no salt added), sliced
white potatoes (canned), cut beets (canned).
Dairy
Yogurt (light nonfat), cream cheese (light), cheese
(fat-flee), low-fat frozen yogurt, Carnation Instant
Breakfast packets, Ultra Slim-Fast Packets.
75
(thin sliced), turkey (thin sliced),
in water), sMoin steak (lean).
Canned
Vegetable
prunes,
Poultry,
Chicken
(canned
Healthy
Request
Ultra
(tea,
Meat,
doing
Staples
Orange
List
Frozen
microwave
Lean Cuisine
Lasagna
Express
Weight
Choice
dinners
Glazed Chicken
or entrees:
Dinner, Lean Cuisine
with Meat Sauce, Lean Cuisine Lunch
Broccoli & Cheddar Cheese over Potato,
Watchers Macaroni and Cheese, Healthy
Country hm Roast Turkey Classic.
Q&A
Q. I often
day.
get
headaches
What
should
A. Yi)ur headaches
three
hours
meals
and
when
I eat
only
1000
calories
a
Q.
I do?
between
a middle-aged
marks
may be caused
snacks
I'm
meals
where
by going
or snacks.
there
longer
hours
your
A. I doubt
between
blue
them.
you
Some
people
who
caffMne
consuming
you,
are used
notice
coffee
you
might
to drinking
headaches
fk)r several
want
regular
when
days.
to ease
they
walls
coffee
stop
If this is tile case with
off tile coflee
cimulating
I notice
Lasagna with Meat Sauce
substitute for it?
Cuisine
has
may sul)stitute
one that
many
contains
tile
tile Lean
my nutritional
beef. What
frozen
with
same
dinners
Meat
calories,
calories
dinners
the Lean Cuisine
with
When
occurs.
Estrogen
and so is fat. When
down
I drink
be helpful
Q.
from
have
A. Yes, but
for lunch
water
you
and
when
lunch
without
it being
get the
effect
fi_ml warming
temperature.
cold water.
of
and
some
fat fi)r
weakens
tile
them
to break
under
this
happens,
blood
is broken
a_
down
dieting,
a lot more
]23
cold
It wotlld
of
escapes
in the
your
liver
estrogen
in the
Q. Is it possible
have
A. Certainly
to drink
or five
been
too
recommending.
negatively
tinles
There
aflected
have
water
it too
shows
check
water
water
that
than
much
Q.
quickl)/
water?
you'd
probably
per
amounts
with
of your
than
have
of calories
significantly
bottled
is the
that
teenage
I'm afraid
from
some
water.
lemon
or lime
But frst
people
say it makes
added
son
want
also
the whole
doctor
befkwe
water
is not
and
to lose
10
like
to lose
family
on the
you
feel
Second,
son
day is tile
calories
level.
Check
cannot.
prot)lem.
each
Tile
Teenagers
day than
with
1500,
a registered
recommendations.
and daughter,
exemise
always
decision
drink
that
however,
could
fk)llow
routines.
I might
of the
get large,
Bowflex
What
must
can
unfeminine
exercises
I
you
muscles
recommend
do to prevent
this
from
your
make
to drink
If you
dislike
might
want
to try a twist
fronl
your
difference
have
stream.
muscles
long
two
unnecessarily.
conditions.
muscles
of testosterone
Women
ahnost
First,
and short
nltlst
never
tile
tendons.
be present
have
either
in
of
no
circumstances
women
resistance
your
muscles
larger
muscles
could
develop
99.99
exemise
larger
will
pe_'ent
excessively
make
such
but
not
your
large
of
muscles.
as Bowflex
excessively
body
firmer
will
laEge
and
more
shapel)/
favorite
tap.
and
large
requires
conditions.
Progressive
higher
about
an abundance
the blood
these
to the water
a significant
btlt you
more
large muscles
American
one of taste.
then
cotlld,
fk)r appropriate
course.
individual
can be
If you
your
Tile
highest
(RD)
Building
of fluid.
water?
is usually
tap water,
bottled
I both
would
I put
per
A. You are worrying
to
day as I'm
tap
tap water.
or not
a teenage
happening?
are a few aihnents
better
and
if you
require
Under
water
of
to core
of tile
tile program.
Is bottled
Can
nunlber
Your
drinking
consuming
as much
by large
a proMem,
starting
a little
the walls
or more
the cold
gradual
To do so, however,
f_tlr
diet with
toughen
with
children
be great
dietician
water.
chilled?
calories
Try a more
You may
your
day to help
woman
the
weight.
in this
the taste
which
you
My husband
pounds
for dinner?
I drink
won't
themK)genic
bottled
and
level
body,
to supplenlent
C each
a 40-year-old
daughter.
fat. Some
too little
I'm
the Bowflex
quality
black
program?
to get a headache
A. Resem_'h
Such
of an increased
causes
tile fitt, leaving
vitamin
which
Q.
wrong.
you
TIT to find
approximately
coming
actually
that
Sauce.
A. Yes.
you
and
pressure.
a braise
extra
requirements.
Q. May I have dinner
drink
in your
capillaries
the slightest
It may
can I
A,
body
blue
anything
the capillaries.
other
of the
Cuisine
that
contains
f_)r Lasagna
15 to 20 pei_'ent
Can
and
t)loodstreanL
Q. I don't like red meat.
Q. I tend
black
Am I doing
tile result
and
breaks
graduall)/
A. Lean
gets
I diet.
anything
are usually
of the
liver,
more
are doing
marks
estrogen
with
who
when
wrong?
than
Try spacing
are fewer
woman
on my legs
of
Some
in the taste.
76
Q&A
Q. Why
is it so important
exercises
with
I perform
a 4-second
the Bowflex
count
on the
Q. Why
lifting
and
my
lowering?
A. Because
A. Because
a slow,
4-second
smooth
lowering
4-second
involves
thoroughly
than
f_lster
completely
each
involved
means
you]l
more
speeds
get better
lifting
fk)llowed
inuscle
fibers
of movement.
muscle
muscle
fiber
btfilding
by a
more
proper
during each
Bowflex
exemise
second
• Breathe
and
normally
during
form
and
slow
you
to follow:
tire first
five repetitions.
breaths
during
The
most
the sixth,
tenth
than
inhalation,
repetitions.
Focus
rested
on good
movement.
up fat loss.
on
fat?
Aerobic
dancing
swimming,
cycling,
- do not contribute
process.
In fact, when
in two ways.
abilibz
if you
to get the
added
retard
you're
ef{ective
to
the
growth.
building
ability,
to break
by building
which
arid moderately
is
causes
enthusiasm.
If
diet.
is to lose fat in tire
manner.
process
diet
your
your
of this program
and maximized
ability
up
activity
calorie
lose
efficient
by using
recover
Too much
and quickly
sure
repetitive
building
A well-rested
and most
recovery
Too much
muscle
are on a reduced
blahs
prima W purpose
strenuous
dancing
of body
as runrling,
maximum
time. The muscle
especially
loss
they can actually
T fk)r muscle
prioritized
more
and
recover
this happens,
repetitions.
exhalation
tire ninth
are
the
of f_lt.
is retarded
especially
He_
training
prevents
recommended
such
to the f_t-loss
activity
necessm
style.
speed
Fat loss
on a specific
in the
lowering
guidelines
shallow
arid eighth
• Emphasize
is performed
during
more
10 repetitions
4 second
b_athing
shorter,
seventh
is to do
that
lifting
the proper
• Take
goal
so doesfl't
sti_ngth
reductk)n
results.
me to do aerobic
up
and racquefl)all
significantly
shnply
allow
to speed
activities
stair-stepping,
your
A. Let's say your
you
doing
- and other
more
The
works
Q. I'm confused about how to breathe
Bowflex exercise?
4
won't
off-days
Fat loss is
muscle
at the same
is optimized
by a well-
necessitates
strenuous
keeping
activities
your
to a bare
[niilinltlnl.
• Do not
hold
relaxing
your
your
your
eyes
breath
on any repetition.
face and neck.
open
arid
remain
Do not
grit
Practice
your
teeth.
Kee l)
alert.
Once you get your body fat to a low level, you can add
other activities
and I encourage you to do so
to
your weekly fitness
Q.
I'm
not
How
A. One
I
better
and
stay
is to team
are
motivated
more
go through
training
here
as I'd like
with
up with
the
with
are several
better
to be.
Q. What happens after six weeks? How do I continue
the program if I need to lose more weight?
Most
progress
a friend.
things
if
In selecting
to keep
should
be similar
to you
in age and
should
be serious
about
getting
in mind:
and
making
a commitment.
you'll
be exemising
together
week.
Each
joint
of your
approximately
and
• Your partner
a spirit
one
hour,
your
be someone
of cooperation,
not
shape
means
thnes
should
for your
partner_
with
into
three
sessions
25 minutes
supervising
should
commRment
training
50 minutes:
25 minutes
That
per
A. You shouM repeat the program
take
other
family
problems
77
should
memben
to interfere
1500 calories a day for two weeks.
1200 calories a day fi)r two weeks.
calories in the same manner.
Women, go back to
Then, descend your
Keep your superhydration
you'll
share
In other words,
day
schedule
at the highest
level.
sip ] 5/8 gallons of ice cold wamr each
competition.
not be your
spouse,
Y_)u do not want
with
f_t, which amounted to 75 pounds. There are,
a few guidelines arid modifications
to apply
Repeat the eating plan exactly as befi)re: Men, go back to
Continue
• "Y_)urpartner
fi)r as long as it takes you
to reach your goal. For example, it took Barry Ozer three
six week sessions
18 weeks
to lose all of his
workout
workout.
whom
a
excessive
however,
condition.
• Your partner
For now, fk)llow the plan
program?
a parmer.
and make
the program
parmer,
• Your partner
patient
on track
suggestion
people
they
as disciplined
can
schedule.
exactly as directed.
the trairling.
brother,
normal
sister,
or
interpersonal
your Bowf]ex exercise routine at the highest level.
Perform tire same 10 exercises three times per week. T
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