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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Page Count: 83

Owner_ Manual

Written By: Tom Purvis RPT, RTS

Registered Physical Therapist

and founder of the Resistance Training Specialist Program

Dr. Ellington Darden's

Six Week Fast Fat Loss -- Body Leanness Program

BOIM:LEX

FITNESS

Table of Contents

Getting To Know Your Machine

Using Your Machine

About Your Bowflex Attachments

Safety

Defining Your Goals

Exercising Properly

The Workouts:

The 20 Minute Better Body Workout

Advanced General Conditioning

20 Minute Upper /Lower Body

Body Building

Cimuit Training Anaerobic /Cardiovascular

True Aerobic Circuit Training

Strength Training

Chest Exercises:

Bench Press

Chest Fly

Incline Bench Press

Decline Bench Press

Resisted Punch

Lying Cable Crossover

Flat Barbell Bench Press

Shoulder Exercises:

Seated Shoulder Press

Front Shoulder Raise

Rear Deltoid Rows

Standing Lateral Shoulder Raise

Seated Lateral Shoulder Raise

Scapular Protraction

Scapular Depression

Shoulder Rotator Cuff INTERNALROTATION

Shoulder Rotator Cuff EXTERNALROTATION

Shoulder Extension

Shoulder Shrug

Bad)ell Shoulder Shrug

Lying Front Shoulder Raise

Reverse Fly

Military Press

Back Exercises:

Lying Shoulder Pullover

Wide Pulldowns

Narrow Pulldowns

Lying Lat Pulldowns

Lying Narrow Lat Pulldowns

Low Back Extensions

Seated Eat Rows

Lying Lat Fly

Reverse Grip Pulldowns

Scapular Retraction

Stiff Arm Pulldown

Barbell Bent Over Row

1 Arm Exercises:

2 French Press

8 Lying Triceps Extension

9 Lying 45 Degree Triceps Extension

10 Triceps Pushdown

12 "Rope" Pushdowns

Single Arm Pushdown

Cross Triceps Extension

13 Triceps Kickback

13 Seated Triceps Extension

14 Standing Biceps Curl

15 Seated Biceps Curl

16 Seated Wrist Extension

17 Standing Wrist Extension

18 Seated Wrist Curl

Standing Wrist Curl

Reverse Curl

19 Lying Biceps Curl

19 Reverse Grip Barbell Curls

20 Barbell Curls

21 Abdominal Exercises:

22 Seated (resisted) Abdominal Crunch

22 Seated (resisted) Oblique Crunch

Reverse Crunch

Resisted Reverse Crunch

23 Trunk Rotation

23 Abdominal Crunch

24 Leg Exercises:

25 Leg Extension

25 Leg Curl

26 The Squat

26 Leg Press

27 Lying (Prone) Leg Curl

27 Standing Hip Extension

28 Standing Hip Flexion

28 Seated Leg Curl

29 Lying Leg Extension

29 Seated (straight Leg) Calf Raise

30 Standing Leg Kickback

Kneeling Leg Kickback

Standing Hip Abduction

31 Seated Hip Adduction

31 Seated Hip Abduction

32 Ankle Inversion

32 Ankle Eversion

33 Deadlifl

33 Stiff Leg Deadlifl

34 Fast Fat Loss Now

35 The Bowflex Body Leanness Program

35 By Dr. Ellington Darden

Getting To Know Your Machine

CONGRATULATIONS on your commitment to fitness{ By

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

machine that carl deliver on its promises}

The resistance and aerobic training that carl be performed

on the Bowflex is unmatched by any other single piece of

home fitness equipment available. You have definitely made

the right decision{

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

wide variety of exemises, workout programs and a very

specialized program titled, "Fast Fat Loss Now" by Dr.

Ellington Darden.

Please take your time to read through the entire manual

before attempting to use your Bowflex. It_ important you

understand HOW to properly perfi)rm each exemise before

you attempt to perform the exercise with Power Rod <

Resistance.

With all of the fimess choices available today, we

understand that choosing a piece of equipment can be very

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

you for your trust arid your confidence in our product.

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

prove it to yourself.

Again, thank you fk)r choosing Bowflex.

THE BOWFLEX ULTIMATE

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

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

Cable

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

Ankle Cuff .........

Foot Rest.

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

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

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

Seat Pin .........

Lat Bar Rests

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

....Power Rods _:'

Cable Hook

Vertical Main

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

.... Bench

Leg Attachment

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

Seat Rail

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

Leg Extension/Leg

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

Using Your Machine

Power Rod sResistance

Power Rods are made from a special composite material.

Your rods are sheathed with a protective black rubber

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

rod cap.

Adjusting And Understanding The

Resistance

The Bowflex Ultimate comes with

310 pounds of resistance (one pair

of 5-pound rods, two pairs of 10-

pound rods, one pair of 30-pound

rods, and two pairs of 50-pound

rods). If you upgraded to a 410

pound capacitN you will have an

additional pair of 50 pound Power

Rods.

Hooking The Power Rods

To The Cables:

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

create the desired resistance level. To hook multiple rods up

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

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

up the next closest rod.

When You Are Not Using

Your Bowflex

Disconnect the cables from the

Power Rods when you are not

using your Bowflex.

Use the rod binding strap

included with your machine to

bind all the rods together

near the top. This keeps them

neat in appearance and makes

your Bowflex as compact as

possible. Place your cables and

grips through the strap to keep

them out of the way

Hooking up the most fi_rward rod prevents rods fix_m

crossing over the top of one another.

Safety

•When hooking up the Power

Rods, do not stand directly

over the tops of the rods. Stand

off to the side while

connecting and disconnecting

the Power Rods from the

cables.

To upgrade to 410 pounds

of Power Rod _'Resistance

please call 1-800-269-3539

Using Your Machine

The Workout Bench

Your Bowflex has lout different bench positions. To adjust

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

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

desired position. Pull out

pin, give it half a turn, and

release to place it in a "free

sliding" position fi)r

exercises such as rowing.

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

position away from the Power Rods _. Pull out

on the spring lock seat pin and

lilt the long bench pad up.

Slide forward until the pin

locks into the l?wthest forward

hole. Rest the bench_ incline

support bracket on the base of

the Power RodsL

Quick Release Bench: The long portion of your bench

attaches to and releases from the seat portion very easil3_ To

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

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

simply remove the bench by lilting up on the long portion

arid pulling away from the seat.

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

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

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

pin locks into a hole.

With the bench in the

fiat position there are

two possible holes for

the spring lock pin to

lock into, one forward

arid one back.

"Free Sliding" Position: Remove the long bench pad. Pull

out on the spring lock seat pin, give it a half turn, and

release to place

it in a "li_e

sliding" position

fbr exercises

such as rowing.

How to Mount the Bowflex Incline Bench

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

grasping hand grips. KEEPING HANDS DOWN AND

PALMS UR

Cud your hands up toward the fix_nt of your shoulders AND

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

The cables will now be over your elbows.

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

Using Your Machine

Using the Bowflex Using the Bowflex

Hand Grips Leg Press Belt

The Bowflex hand grips carl be used as

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

Regular Grip: Grasp the

handle and cuff together to

form a grip without inserting

your hand through the cuff

portion. Most of the exemises

you perform utilize this grip.

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

the Seated H_mstring Curl exemises.

With the Bowflex seat adjusted to the "free sliding"

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

removed, and the

desired amount of

resistance hooked

up, sit on the seat

and position the leg

press belt around

your hips.

•Slide forward to the pulleys and place your feet through

the right and left openings under the pulleys.

Hand Cuff Grip: Slip your

hand through the cuff portion

of the grip so flint the fimm

pad _>sts on the back of your

hand. Then grasp the

remainder of the grip that is

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

exercises like front shoulder raises or any exercise where

your palm is f_tcing down.

Ankle Cuff Grip: The cuff

opening can be made larger to

accommodate the ankle.

Simply insert your hand in the

cuff and slide it away from the

handle. Insert your foot or

ankle and tighten the grip by

@__ ....

sliding the handle back toward the cuff.

• Attach the belt to

the cables and cinch

the adjustment strap

on the belt by

pulling the strap

until the belt is taut.

•Place hands on vertical main frame and push yourself

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

on pulley fl'ame.

•Grasp belt near

where it's attached

to the cables and

begin to press back.

Grips manufactured under license agreement with Hands-On

Sports & Gym Accessories Inc. Patent # 4756527

Using Your Machine

Using the Bowflex Using the Bowflex

Adjustable Pulley System Low Pulley/Squat Station

Using the Bowflex adjustable pulley system is as easy as

pulling a pin and expanding the pulley out.

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

of the adjustable pulley system. To extend the pulle_

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

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

machine until it clicks into the extended position. Then,

tighten tile knob to lock tile adjustable pulley into position.

Pulleys adjust position with the simple turn and

pull of a knob,

The adjustable

pulley system was

designed to

change the angle

of resistance to

increase tile

effectiveness of

many upper body

exercises.

Use tile pulley system in either the wide or narrow pulley

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

can use the pulley at the correct position.

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

wide position when the mamml indicates to perfi)rnl the

exemise in tile narrow pulley position.

Connect tile low pulley/squat

station wit[l the squat cables.

"vVithout any resistance attached,

thread tile squat cables through

tile low pulle_ The black plastic

ball on the cable should rest

directly against the pulley and

should be on the far side of tile

pulle_ away from the machine.

The squat cable has a loop at the

end. Fasten the loop with a snap

hook to the rod cables.

Next, f_sten tile squat cables to

the squat harness, using a snap hook.

The squat cable feeds through

the low pulley, The black plastic

ball is on the side farthest away

from the Power Rods.

And finall_ attach tile

squat harness to the squat

bar using a snap hook.

Now you can add Power

Rod Resistance.

Make certain tile

adjustable pulley system

is locked and secure

befi)re adding any Power

Rod resistance to the

pulley.

Exercises in tile wide

position may require a

lighter weight than

those in tile

narrow position.

The Bowflex Ultimate adjustable pulley system allows you to work the

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

pulley angle,

Rod Cables

uat Harness

Adjustment Buckle

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

Hooking up the low pulley/squat

station is easy, Once it%

together, you can use it for a

wide variety of exercises --

including squats, flat bench

presses and bent over rows!

Using Your Machine

Using the Bowflex

Leg Extension/Leg Curl

Attachment

The Bowflex leg

extensiof_leg curl

attachment is a gym

quality attachment that

helps you develop strong,

muscular legs.

Attaching the leg

extensiof_leg curl

attachment is as easy as

screwing in two knobs.

"vVith all Power Rod

resistance off and with

the bench in the incline

position, move the

attachment to tile end of

tile sliding seat rail.

The leg extension!leg curl attachment

uses two knobs to attach to the Bowflex,

at the end of the sliding seat rail,

Using The Bowflex

Lat Tower

Build back and shoulder muscles quickly with this

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

track in no time at all.

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

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

lat tower cables from their storage holes, arid let them

dangle fl'om the lat bar.

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

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

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

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

exercises, remove all Power Rod resistance from tile lat

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

Remove the knobs from the attachment arid place the

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

and screw the knobs in. Make certain the attachment is

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

cables.

When not in use, lat tower cables

store easily in storage hole in the

lat tower, Simply push the cables

into the hole, so they're out of

sight and out of the way.

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

attachment cables to the rod cables. Once this is

accomplished, you are ready to add Power Rod resistance to

the attachment.

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

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

curl seat.

When not in use, leg

extension/leg curl cables can be

stored in clips located directly

under the Power Rods, along the

path of the sliding seat rail.

Using

Folding & Moving

Your Bowflex

Your Machine

Folding and moving your Bowflex is easy. Follow the simple

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

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

location

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

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

seat pin.

3. Hook cables into cable storage loops.

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

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

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

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

Maintenance &Care Of Your Bowflex:

Your Bowflex requires very little maintenance. To keep your

Bowflex in top condition check all fasteners and rod caps

befi)re each workout and tighten as needed.

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

This will keep it looking new. Any non abrasive household

cleaner or soap works well. Many automotive interior cleaners

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

If you have any questions regarding maintenance

please call our customer service department at

1-800-269-3539.

About Your Bowflex Attachments

The Bowflex Leg Extension /

Leg Curl Attachment

This attachment is designed to add more effectiveness to all

exercise routines where "leg work" is required.

Safety

• Befi_re using the attachment, make sure all fasteners are

ill place and tightened.

• Make sure tile attachment's

cables are securely fastened to

tile regular Bowflex cables.

• Always use the supplied

threaded knobs to

secure tile attachment

to your Bowflex.

The Bowflex Lat Pulldown

The lat pulldown tower enhances several exercises that

work tile back and triceps muscles.

Safety

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

place and tightened.

The Adjustable

Pulley System

This attachment is specifically designed to enhance tile

bench press and shoulder press exemises by changing the

angle of resistance. Tile attachment is mounted on tile rear

of the machine and serves to widen tile angle of resistance

to clPate a more effective exemise. To use the adjustable

pulley system, first remove ally Power Rod resistance. Then

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

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

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

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

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

pulley system.

Safety

• Befl)re using tile

attachment make

sure all f_lsteners

are ill place and

tightened.

• Always check fasteners,

hooks, cables and

each workout to ensure

functioning.

• Make sure tile cables are

securely fastened to tile

regular Bowflex cables.

• Always use tile "Bar

Holders" to support the lat

pulldown bar or remove

tile bar when not ill use.

• Do not hang from the lat

tower and do not attempt to

do chin ups from the bar.

• Never pull on the bar or

handle unless there is

resistance attached to it.

The Low Pulley/

Squat Station

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

Exemises perfi_rmed here work your legs and most of your

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

upper body workouts, too!

Safety

• Always wear shoes with non skid soles when using the

low pulley/squat attachment.

• Always adjust cable travel

and tension of the squat

harness in such a manner

that it will not cause a hazard.

• Always check fasteners, snap

hooks, cables and pulleys

befi_re each workout to ensure

proper functioning.

WARNING!

Before beginning any exercise program consult

your physician or health care professional• Only he

or she can determine the exercise program that is

appropriate for your particular age and condition•

If you experience any lightheadedness, dizziness, or

shortness of breath while exercising, stop the

exercise and consult your physician•

For Your Safety

Please Follow These Instructions

•Keep your body weight centered on the machine, bench,

or standing platform while exercising.

•When using the Bowflex fi)r standing leg exercises,

ahvays grasp the Power Rods for stability.

•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.

•Never move or adjust the bench while sitting or lying on

the Bench. Never stand on the bench.

•Before exercising, make sure the spring lock seat pin is

securely fastened and the bench is firmly in place.

•Inspect your machine t)efbre each workout. Periodically

check all filsteners to make sure none have loosened with

use. Tighten if necessary.

•When hooking up Power Rods do not stand directly

looking over the top of the rods. Stand off to the side

while attaching rods.

•Never attempt to exercise with more resistance than you

are physically able to handle.

•Keep cables and Power Rods _ bound with the rod binding

strap when the Bowflex is not in use.

•Make sure adjustable pulley system% adjustment pins are

securely tightened before use.

Defining Your Goals

Your body will do what you train it to do. That's why it's important to define your goals and fi_)cus on those goals. He_ are

some fitness components that will help you define your goals and choose your fitness program.

MUSCLE STRENGTH is tile maximum f[_f'ce you carl exert

against resistance at oHe time. YOUr tnuscle strength coines

into play when you pick up a heavy bag of groceries or lift

a small child. It is developed when a localized muscle is

worked both positively (concentric) and negatively

(eccentric) at a resistance great enough to perfi)rm only five

to eight repetitions of the exemise befk)re the muscle f_lils.

Each set of repetitions is fk)llowed by a rest interval that

typically runs three times longer titan tile set. Later,

between exemise sessions, the muscle ovemompensates fk)r

the stress and usually increases in both strength and size.

MUSCLE ENDURANCE is tile ability to perfi)rm repeated

contractions. It comes into play when you cross-country ski

or work on your feet all day. Endurance training addresses

tile slow twitch, endurance muscle fibers, which depend on

oxygen fi)r energy. To develop nluscle endurance, use low

resistance and high repetitions -- about 15-20 repetitions

in each set, three sets to each exemise, working the muscle

only to fatigue.

MUSCLE POWER is tile cr)mbination of strength and speed

of tile muscular contraction. This is often misinterpreted as:

a) Being directly associated with certain skill or sport

and/or

b) Meaning that you itlUSt move fast.

Load is actually a more important factor titan speed when

attempting to improve power. When training to achieve

muscular power, pick a resistance that f_ltigues you in tile 3-

5 repetition range. When perfi)rming these reps, it is more

important to think of contracting the muscles/_ster rather

than attempting to move faster. Perfi)rming sport simulation

exemises usually results in a deterioration of ttle motor

pattern or skill. Tile biomechanically sound method of

improving power in your sport is to train fi)r power using

the correct joint movements, as described in this manual.

Then practice tile skill associated with your sport, learning

to apply this newly achieved power.

BODY COMPOSITION is tile ratio of fat weight (fat) to

lean weight (inuscles, bones and tissue). As you age, tile

ratio shifts. The fat weight increases and tile lean weight

decreases. Training fi)r muscle strength will generally

increase muscle size and aerobic conditioning will help burn

extra calories. Perfi)rming these two fi)rms of exemise, either

at dif][erent times or together, will c_ate the greatest changes

in body fat weight.

BALANCED STRENGTH and alignment is tile result of

equal strength developed in all parts of tile body. It conies

into play in your standing and sitting posture, and in your

ability to perfi)rm just about any activity safMy and

effectively. An over-development of the back will round tile

shoulders; weak or stretched abdominals can cause lower

back pain. You want a balance of muscle strength in front

and back. In addition, you need a balance of strength

between your middle, lower, and upper body.

FLEXIBILITY is ttle ability of a muscle or group of muscles

to move tile joint through a flfll range of motion. Flexibility

comes into play when you execute all overhand serve or

stretch fi)r tile top shelf in tile kitchen. It is a cooperative

movement of opposite muscle groups. When a muscle

contracts, its opposite muscle group must relax fi_)r tile

action to occur. Increased flexibility means an increased

range of motion, made possible by this simultaneous

contracting and relaxing. Good flexibility is important in

protecting tile body fronl ir0ury and can be achieved

through tile balanced strength training programs included

in this manual.

CARDIOVASCULAR ENDURANCE is tile ability of tile

heart and lungs to supply oxygen and nutrients to

exemising muscles over an extended period of time. It

comes into play when you ,jog a mile or ride a bike. It is a

critical cc)mponent of overall fitness and health. Any

exemise progranl must be supplenlerlted with

cardiovascular training, such as rowing on tile Bowflex.

Defining Your Goals

Reaching Your Goals

To reach your goals you nlust follow a consistent, well

designed pmgraln that provides balanced development to

all parts of the body and includes both aerobic and strength

exemise. Only then will you meet your goals safMy and

efficiently,

The workout routines found in this manual are

professionally designed and written to target specific fitness

goals. Should you not find one specific program to your

liking, you can design your own, based on sound

information and tile principles fk)und in this manual.

DesigningYour Own Program

You may want to design your own personal program

specifically geared to your goals and lifestyle. Designing a

program is easy, as long as you fi)lk)w these guidelines.

Understand fitness and its components: hnproperly

designed programs can be dangerous. Take some time to

review this manual as well as other fitness guides.

Know your current fitness level: Bell)re you start any

fitness program you shoukt consult a physician who will

help you detemline your current abilities.

Remember your cardiovascular component: Any fitness

pmgraln must contain a cardiovascular fitness conlponent

to be complete. So complement your resistance training

with aerobic exemise such as walking, running, bicycling or

rowing on tile Bowflex.

Training variables: When designing your own program

there are several variables that, when mixed properly, will

equal the right fitness fi)rmula fi)r you. In order to find tile

best fi)rnmla, you must experiment with several

combinations of variables. Tile variables are as fi)llows:

•Training Frequenqy: Tile number of times you train per

week. We recommend daily activity but not daily .......

training of the same muscle group.

•Training Intensity: Tile amount of resistance _ed du

your repetition.

•Training Vohune: Tile numl)er of repetiti n ha;; a

perf*,rmed.

• Rest intervals: Tile time you rest betwee_ Sets h

time you rest between workouts.

Onceyou'veestablishedabaseoffitness, i {::{:{

principles:

•£olate muscle groups: Focus work on pciftcm el := {{

groups. : ,{}} [{} :{:{

•Progressive Loading: Tile gradual S } it:incUs&

repetitions, resistance and

Identify your goals: Goals are critical to choosing and

designing an exercise program that fits and enhances your

lifestyle, but so is strategy. It_ important not to rush tile

process and try to accomplish too l_nuch too soon. That will

lead to setbacks and discouragement. Instead, set a series of

smaller achievable goals.

Select complementary exercises: Be sure to pair exercises

that address compound joint movenmnts and single joint

movements. In addition, select exercises that address

complementa W muscle groups.

Put first things first: During each session, first work those

muscle groups that need tile most training.

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Exercising Properly

Working Out

A workout begins in your mind_ eye. With concentration

and visualization you can approach your workout with a

positive, constructive attitude. A good p_-workout mental

routine is to sit and relax, so you can locus on what you are

about to do and think about achieving your end goal.

Breathing

Tile most important part of breathing during exmvise is,

quite simply, that you do it. Breathing in or out during tile

actual perlk)rmance is not dependent upon tile direction of

air flow relative to exertion. It is, in l_lct, a mechanical

process that changes tile position of your spine as your rib

cage moves. Here are some tips for breathing:

Warming Up

We recommend that you warm up by rowing on tile

Bowflex.

Aerobic Rowing Position:

• Remove bench, unlock the seat.

•Sit on tile seat facing the Power Rods'

1) Be cautious when you are concentrating or exerting

effort. This is when you will probably hold your breath.

DO NOT hold your breath. Do not exaggerate b_athing.

Depth of inhalation and exhalation should be natural for

tile situation.

2) Allow breathing to occur naturally. Donk force it.

• Grab tile handles and keep tile arms straight to tile front.

• Position tile amhes of your feet on tile footrest of the

machine, knees bent comfortably.

• Sit up straight with your spine in good alignment.

Performing Your Routine

The workout portion of your fitness routine is the series of

execcises devoted to your particular goals. Remember, make

sure to have fun!

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 move yourself into a relaxed state.

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 -- keep your chest

lifted.

•If you bend forward during the return toward the

Power Rods, bend at the hips, not the waist.

The Workouts

20 MINUTE BETTER BODY WORKOUT

FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES

Start by perfornling one set of each exercise. _Tarnl up with a light resistance exercise that you can perfbrnl easily for 5 10 reps without fhtiguing. Focus

on practicing and learning your technique befbre increasing the resistance. Then nlove to a nlore challenging resistance you can perfimn for I1o less than

10 reps and no more than 15 reps without your fi_rnl deteriorating. As you become stronger, you can advance to two sets %r each exercise. Complete all

sets of each exercise befbre moving on to the next. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that will allow you to stop the

nlovement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.

Chest Bench Press 1-2 10-15 9

Back Seated Lat Rows 1 2 10 15 34

Shoulders Standing Lateral Shoulder Raise 1 2 10 15 24

Arms Standing Biceps Curl 1 2 10 15 41

Lying Triceps Extension 1 2 10 15 37

Legs Leg Extension 1-2 10-15 50

Leg Curl 1-2 10-15 50

Seated (Straight Leg) Calf Raise 1-2 10-15 54

Trunk Low Back Extension 1-2 10-15 33

Resisted Abdominal Crtmch 1-2 10-15 47

ADVANCED GENERAL CONDITIONING

FREQUENCY: 4 DAYS PER WEEK (M T-Th-F) TIME: ABOUT 35-45 MINUTES

When you are proficient in perfktrnling the exercise techniques of the above routine and are no longer realizing resldts, or if you beconle bored, it is time to

change your progranl. You can increase your training with this _sl)lit system routine that works opposin_ nmscle groups on difierent days. To do this

you'll increase your resistance when you can perfbrm 12 reps peK>ctly, and you'll increase wmr volmne by performing more sets and more exercises. Move

slowly on each rep. Use a pace that will allow you to stop tile nlovenlent instantly a_ any point in the rep. Count three seconds up and three seconds down

and work to fatigue during each set.

D_I&3

Chest

Shoulders

Arms

Legs

Bench Press (Wide Ptflley) 1-3 10-12 19

Seated Shotflder Press 1-3 10-12 23

Seated Triceps Extension 1-3 10-12 41

French Press 1 310 12 37

LegPress 1 3 10 12 51

Leg Curl 1 3 10 12 50

Seated (Straight Leg Calve Raise 1 3 10 12 51

D_2&4

Back

Shoulders

Arms

Trunk

Seated Lat Rows 1-3 10-12 34

Narrow Ptflldowns 1-3 10-12 32

Rear Deltoid Rows 1-3 10-12 24

Standing Biceps Curl 1-3 10-12 41

Reverse Grip Barbell Curls 1-3 10-12 45

Low Back Extension 1-3 10-12 33

Seated Resisted Abdominal Crunch 1-3 10-12 47

Reverse Crtmch 1 3 10-12 48

The Workouts

20 MINUTE UPPER/LOWER BODY

FREQUENCY: 4 DAYS PER WEEK (M-TTh-F) TIME: ABOUT 20 MINUTES

This program provides you with a quick and efl_ctive workout that combines nluscle conditioning with sonle cardiovascular benefits. Do this routine when

you are linlited in tinle or just want a variation to your normal routine. Perfimu this program training 2clays, resting 1 to 2. Pe]fbrm all exercises to near

failure, stopping at the point that your technique starts to deteriorate. Rest only 20-30 seconds between sets. As you get stronger, increase the mmlber of

sets you perfi_rzn. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up

and three seconds down and work to fatigue during each set.

DAY1 &3

Chest Bench Press 1-3 12-15 19

Back _vVidePulldowns 1-3 12-15 31

Shoulders Standing Lateral Shoulder Raise 1-3 12-15 24

Arms Standing Biceps Curl 1-3 12-15 41

French Press 1-3 12-15 37

DAY2 &4

Legs

Trunk

Leg Extension

Seated Leg Curl

Standing Hip Extension

Seated (Straight Leg) Calf Raise

Low Back Extension

Seated Resisted Abdominal Crunch

1-3 12-15 50

1-3 12-15 53

1-3 12-15 52

1 3 12 15 54

1-3 10-12 33

1-3 10-12 47

The Workouts

BODY BUILDING

FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES

Body building requires %cused concentration and dedication to training, as well as proper eating habits, mlain each muscle group to failure be%re nloving

on to the next exercise. Do not neglect any nluscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce

your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set and exercise. Focus on proper fl_rzu. Ti_htez] the muscle

befl_re you move, squeeze the muscle as you move, cramp the muscle at the point of fkfll contraction, and resist the movenlent as you lower the weight.

Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three

seconds down and work to fatigue during each set.

DAY 1

Chest Bench Press (Wide Ptflley) 2-4 8-12 19

Chest Fly 2-4 8-12 19

Shoulders Seated Shoulder Press 2-4 8-12 23

Rear Deltoid Rows 2-4 8 12 24

Standing Lateral Shoulder Raise 24 8 12 24

Shoulder Shrug 24 8 12 28

DAY 2

DAY 3

Back

Arms

Legs

mruzlk

Seated Lat Rows 2-4 8-12 34

Narrow Ptdldowns 2-4 8-12 32

Standing Biceps Curl 2-4 8-12 41

Reverse Grip Barbell Curls 2-4 8-12 45

Lying Triceps Extension 2-4 8-12 37

French Press 2-4 8-12 37

Leg Press

Leg Extension

Standing Hip Extension

Leg Curl

Seated (Straight Leg) Calf Raise

Low Back Extensions

Seated Resisted Abdominal Crunch

Seated Resisted Oblique Crunch

Aerobic Rowing

2 4 8 12 51

2 4 8 12 50

2-4 8-12 52

1-3 8-12 50

2-4 12-15 54

2-4 8-12 33

2-4 8-12 47

2 4 8 12 47

Progress up _o

15-25 minutes

The Workouts

CIRCUIT TRAINING - ANAEROBIC/CARDIOVASCULAR

FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-45 MINUTES

Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. The idea is to move

quickly fi'Onl exercise to exelzise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals

one set of each exercise. Initially, start with completing one rolmd of Circuit 1. Then add an additional round of the sanle circuit. Once you reach three

rounds of Circuit 1, add one rolmd of Circuit 2. Acid additional rounds of Circuit 2 as your fitness level increases. Repeat process with Circuit 3. Do not

let your heart rate exceed 220 minus your age. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three

seconds down. _Varm-up with 5-15 minutes of rowing or some other aerobic exercise before starting your circuits.

Circuit 1

Chest Bench Press 8 12 19

Legs Leg Press 8 12 51

Back Seated Lat Row 8-12 34

Legs Seated Leg Curl 8-12 53

Trunk Seated Resisted Abdominal Crunch 8-12 47

Circuit 2

Shotflders Seated Shotflder Press 8 12 23

Legs Lying Leg Extension 8-12 54

Back Lying Eat Ptflldowns 8-12 32

Trunk Low Back Extensions 8-12 33

Arms Standing Biceps Curl 8-12 41

Circuit 3

Shotflders Rear Deltoid Rows 8 12 24

Arms Lying Triceps Extensions 8 12 37

Legs Leg Curl 8 12 50

Trunk Seated Resisted Oblique Crtmch 8-12 47

Legs Seated (Straight Leg) Calf Raise 8-12 54

The Workouts

TRUE AEROBIC CIRCUIT TRAINING

FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-60 MINUTES

Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to the

aerobic rowing exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy. The idea is to nlove quickly horn

exercise to exercise, taking only as nluch rest between sets as it takes to set up the next exercise (less than 20 seconds One circuit equals one set of each

exercise. Initially, start with completing one round of Circuit 1. Then acid an additional round of the same circuit. Once you reach three rounds of Circuit

1, acid one round of Circuit 2. Acid additional rounds of Circuit 2as your fitness level increases. Do not let your heart rate exceed 220 minus your age.

Pelfbrm each rep of each exercise slowly and with pelf>ct technique. Count three seconds up and three seconds down.

Warm-up with 5-15 minutes of rowing or some other aerobic exercise befi_re starting your circuits.

Circuit 1

Circuit 2

Chest Bench Press 8 12 19

Aerobic Rowing 30 - 60 Seconds

Legs Leg Press 8 12 51

Aerobic Rowing 30 60 Seconds

Back Seated Lat Rows 8-12 34

Aerobic Rowing 30 60 Seconds

Legs Seated Leg Curl 8-1_ 53

Aerobic Rowing 30 - 60 Seconds

Trunk Seated Resisted Abdominal Crunch 8 12 47

Aerobic Rowing 30 - 60 Seconds

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Shoulders Seated Shoulder Press 8 12 23

Aerobic Rowing 30 60 Seconds

Legs Lying Leg Extension 8-12 54

Aerobic Rowing 30 60 Seconds

Back Lying Lat Ptflldowns 8-12 32

Aerobic Rowing 30 - 60 Seconds

Trtmk Low Back Extension 8 12 33

Aerobic Rowing 30 - 60 Seconds

Arms Standing Biceps Curl 8 12 41

The Workouts

STRENGTH TRAINING

FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES

This program is designed to enlphasize overall strength developnlent. This is an advanced routine to be used only after you have progressed froill the

advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perfornl

more than 5 to 8 reps, you should increase your resistance 5 lbs. and decrease your reps to 5. Rest 60 - 120 seconds between each set and exercise. Focus

on proper fornl. Tighten the musde before you move, squeeze the musde as you nlove, {Tamp the muscle at the point of fidl contraction, and resist the

movement as you lower the weight. Move slowly on each rep. Use a pace that will allow you to stop the nlovenlent instantly at any point in the rep. Count

two seconds up and four seconds down and work to fatigue during each set.

Day 1

Chest

Shoulders

Bench Press (wide ptdley) 2-4 5-8 19

Chest Fly (wide ptdley) 2-4 5-8 19

Seated Shoulder Press 2-4 5-8 23

Standing Lateral Shotdder Raise 2-4 5-8 24

Rear Deltoid Rows 2 4 5 8 24

Shoulder Shrug 2 4 5 8 28

Day 2

Back

ArtlIs

Barbell Bent Over Row

Wide Ptdldowns

Standing Biceps Curl

Reverse Grip Barbell Curls

Seated Triceps Extension

Triceps Pushdown

24 58 36

24 58 31

24 58 41

24 58 45

24 58 41

2 4 58 38

Day 3

Legs

Trtmk

The Squat

Lying Prone Leg Curl

Seated Leg Curl

Seated (Straight Leg) Calf Raise

Low Back Extension

Seated Resisted Abdominal Crtmch

2-4 5-8 51

2-4 5-8 52

24 58 53

24 58 54

2 4 8 12 33

24 58 47

Chest Exercises

BENCH PRESS Shoulder Horizontal Adduetion (and elbow extension)

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 (Wide offers a

greater challenge throughout tire entire range on

specific movements, especially at the top of

these movements. This can make 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:

• Slowly move your elbows outward while

sinmltaneously bending your arms so your

forearms remain parallel to each other and

tire hands remain over tire elbows throtlgh-

out the movement. From tire side view it

would appear as if the forearms are in line

with the cables at all times.

• Stop when your upper arms ai_ approximate

ly straight out to the side (your elbows will be

level with your shoulders or slightly below).

• Then, slowly press fkorward, moving hands

toward tire center: Return to starting position

with arms straight to tire flont at shoulder

width and in line with the cables. Kee I) chest

muscles tight during the entire motion.

Optional motions:

• Bilateral movement both arms pressing

forward at the same time.

• Unilateral movement performing all reps

with one ann before moving to tire next.

• Alternating performing one rep on one side

and then the next rep on the other side.

• Sinmltaneously alternating both arms

moving, although in opposite directions (one

pressing while tire other is returning)

Key points:

• Tire upper arms will be 60-90 degrees from

tire sides of your torso at the bottom of tire

movement and approximately 90 degrees

fi'om the front of your torso at tire top.

• Control tire range of motion so your elbows

travel only slightly behind your shoulders.

• Your shoulder blades may 'float" forwmd and

backwaId naturally with tire arm movement.

For increased pec involvement, kee I) tire

shoulder blades 'pinched" together throughout

both the upward and downwaId movements.

START

FINISH

CHEST FLY Shoulder Horizontal Adduetion (elbow stabilized in slight flexion)

Muscles worked: This exercise emphasizes the

chest muscles (pectoralis m_uol). It also involves

the fiont shoulder muscles (anterior deltoid).

Pulley position: Wide or narrow (Wide offers

a greater challenge throughout the entire range

on specific movements, especially at the top of

these movements. This can make these

exelr'ises even n'Jore effective. However, when

both pulley positions are listed as options, do

not attempt to use the same weight fur each

position).

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. Rotate your upper arms

away flora your torso so that your elbows

are pointing outward at each side and your

pahns are facing forward.

• Keeping knees bent and feet fiat on tire floor,

lay your head back against the bench and

straighten your arms to the fi'ont.

• Be sure that your arms are directly in line

with tire cables, palms facing fkarward 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:

• Slowly move your arms outward,

maintaining tire elbow in a slightly bent

position throughout tire movement.

• Stop when your upper arms are

approximately straight out to tire sides (your

elbows will be level with your shoulders or

very slightly below).

• Slowly return to starting position keeping

your chest muscles tightened during tire

entire motion.

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

FINISH 19

Chest Exercises

INCLINE BENCH PRESS Shoukle,- Horizontal Adduction (with elbow extension)

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.

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

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 with arms straight to the

front at shoulder width and in-line with the

cahles. Keep your chest muscles tightened

during the entire motion.

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

keeI) the shoulder hlades "pinched" together

throughout both the Ul_ward and downward

nlovements,

o_ d_,_._<,_,_;_ ¸

START

FINISH

Chest Exercises

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.

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 be 60 90 degrees from

the sides of your torso at the hottom of the

movement and slightly less than 90 degrees

from the front of your torso at the top.

• Limit the range of motion so your elhows travel

only slightly behind your shoulders if at all.

START

FINISH

RESISTED PUNCH Shoulder Flexion, Elhow Extension and Scapular Protraction

Muscles worked: This exeivise involves the

entire chest muscle, the flont shoulder

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.

Pulley position: Narrow only.

Starting position:

• "With the bench flat and locked in the back

position against the lat tower, sit timing away

flora the Power Rods'

• 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).

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.

START

FINISH 21

Chest Exercises

LYING CABLE CROSSOVER Shoulder extension/addt,etion (elhow stabilized near extension)

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.

Pulley position: Wide 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.

• 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.

Motion:

• Move your hands in an air upward angling

toward midline and then downward toward

the opposite leg.

• Control the return to the starting position hy

slowly moving the arms back up, uncrossing,

and moving overhead.

Key points:

• Kee I) your chest lifted, even as your arms

near your legs.

START

FINISH

FLAT BARBELLBENCH PRESS

Muscles worked: This exercise emphasizes the

chest muscles (pectoralis major). It also

involves the fiont 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: 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.

• Position your upper arms away from your

torso so that your elbows are pointing out at

each side.

• Raise your chest and slightly pinch your

shoulder blades together. Maintain a very

slight, comfortahle aivh in your lower back.

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 at all

times.

• 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,

START

FINISH

Shoulder Exercises

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 with pahns facing away

flora the machine

• Raise handles to just ahove shoulder level,

keeping pahns facing forward

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).

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.

START

FINISH

FRONT SHOULDER PRESS Shonlder Flexion (elbow stabilized near extension)

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.

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.

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.

START

FINISH

Shoulder Exercises

REAR DELTOID ROWS Shon]der Horizontal Abduction (with elhow flexion)

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.

Optional motions:

• Bilateral movement - both arms rowing 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

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.

STANDING LATERAL SHOULDER RAISE ShonlderAbdt,etion(elhowstabilized)

Muscles worked: This exercise emphasizes the

side shoulder muscles (middle deltoids), the

top muscle of the rotator cuff (sopraspinatos)

and the tiapezius muscles.

Key points:

• DO NOT swing the arms upward or move

the hunk dining the motion.

Pulley position: Narro;;_

Starting position:

• Remove the bench and stand on the platform

straddling the rail and facing the Power

Rods.

• Grasp the handles with pahns facing toward

each other.

• Attain erect spinal postme.

• Let your arms hang directly in line with the

cahles.

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.

START

FINISH

START

FINISH

Shoulder Exercises

SEATED LATERAL SHOULDER RAISE Shon]der Ahduction (e]how stabmzed)

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: 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.

Key points:

• DO NOT swing the arms upward or move

the trtmk during the motion.

Motion:

• Raise your arms directly out to the sides to

ahnost shoulder level.

• 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.

START

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 position: Wide or narrow

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.

Motion:

•Keeping your arms straight and pointing the

same direction of" the cahles, slowly move

your shonlder hlades forward off of the

bench, as if shoving your arms straight

ahead.

• Slowly return to the starting position

without bending your arms.

Key points:

•Maintain a 90 degree angle between upper

arms and your torso thronghont the exeicise.

• KeeI) yore elbows straight.

• Do not slouch forward in the upper spine to

furthei the motion. Maintain a very slight

aivh in yore lower back at all times.

START

2! S

FINISH

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: 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.

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, keeI) your

chest lifted.

START

FINISH

SHOULDER ROTATOR CUFF -- Internal Rotation

Muscles worked: This exercise emphasizes the

fiont rotator cuff muscle (subscapularis).

Pulley position: Wide or narrow.

Starting position:

•Sit on the hench with one side toward the

Power Rods. Maintain good spinal

alignment.

• Grasp the handle nearest you and draw the

upper arm into your side, keeping yore

elhow bent.

• Distance yourself on the bench to eliminate

slack in the cable.

• Use a light resistance. This is not a powerful

inovenlent.

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.

Motion:

•Rotate your fbrearm toward your ahdomen,

keeping your elhow by your side dtuing the

entire motion.

• Slowly return to the starting position.

START

FINISH

Shoulder Exercises

SHOULDER ROTATOR CUFF External Rotation

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.

Key points:

• Control the motion during the entire

exercise.

• 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.

Motion:

•Rotate your forearm away from your

ahdomen and out to the side, keeping your

elbow/upper arm hy your side during the

entire motion.

• Slowly return to tire starting position.

START

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.

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

nlotion,

• Tighten your trunk muscles to stahilize your

spine while maintaining a very slight arch in

the lower back.

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).

Key points:

• Do not slouch kee I) chest lifted and spine

erect.

• Keep the lats tightened throughout the

entire motion.

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.

START

FINISH

Shoulder Exercises

SHOULDER SHRUG ScapularElevation

Muscles worked: The primary muscles

emphasized are the upper trapezius and

associated smaller muscles of the region.

Pulley position: Narrow or wide.

Starting position:

•Stand on the platform facing the Power

Rods. Reach down and grasp the handles

with the pahns facing each other or facing

backward, as comfort dictates.

•Let your arms hang extending in the

direction of the pulleys.

Key points:

• Do not bend the neck hackward 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.

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.

START

FINISH

BARBELL SHOULDER SHRUG Scapula*Elevation

Muscles worked: The primary muscles

emphasized are the upper trapezins and

associated smaller muscles of the region.

Pulley position: Low pulleys only.

Starting position:

• Stand on the platform facing the Power

Rods. Reach down and grasp the bar with a

grip width slightly wider than shoulders,

pahns facing toward the back.

Key points:

• Do not bend the neck hackward 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.

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 and rounding

the upI)er spine.

START

FINISH

Shoulder Exercises

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.

Motion:

• Keeping your arms straight move them in

an arc upward and then directly over your

shoulders

• Slowly return to the starting position arms

by your sides

Shoulder 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

FINISH

REVERSE FLY Shon]der Horizontal Abduction (elbows stabilized in slight flexion)

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.

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.

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.

START

FINISH

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 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 at

tile bottom of the movement while still

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 tile neck as this

places undue stress on the joint capstde.

Key points:

• Keep the abdominals tight throughout the

entire motion.

• Maintain good spinal alignment.

• Do not let tile inch increase in the lower

back while pressing up.

START

FINISH

Back Exercises

LYING SHOULDER PULLOVER ShoulderExtension(elbowstabilized)

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 arms

nrove.

• 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 points:

•Do not lose spinal alignment. Relax your

neck, keep your chest lifted, abs tight and

maintain a vei N slight aich in your lower

back.

• Keep tire lats tightened throughout the entire

motion.

• Release your shoulder blades at tire end of

each rep and initiate each new rep by

depressing your shoulder blades.

START

FINISH

WIDE PULLDOWNS Shonlder Addt,ction (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 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.

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

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 throughout the

entire motion.

• Do not move your elbows posteriorly on the

way down.

START

FINISH

Back Exercises

NARROW PULLDOWNS ShoulderExtension(with elhowflexion)

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: Lat tower.

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

• 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.

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 the cable with your pahns facing

inward and slide your body down along the

bench far enough that your arms are fully

extended, knees 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.

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

nlotion.

• 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.

START

=,,

FINISH

Back Exercises

LYING NARROW LAT PULLDOWNS

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.

Pulley position: Narrow only.

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 to stabilize your

spine while maintaining a very slight arch in

the lower back.

Shoulder Extension (with elbow flexion)

Motion:

• 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.

• 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.

• 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

FINISH

LOW BACK EXTENSION Seated (with hip extension)

Muscles worked: This exeivise emphasizes the

muscles in your low back (erector spinae and

deep spinal muscles) that are necessai T for

providing stabilization and protection for the

spine. The lower back muscles are challenged

isometrically jr/st like they should be used

when lifting and carrying in daily li%. The

gltlteus maximus and the hamstrings are also

strengthened at the 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.

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.

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 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.

START

FINISH

Back Exercises

SEATED LAT ROWS $hot,lder Extension (with elbow flexion)

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.

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.

START

FINISH

LYING LAT FLY Shonlder Addoction (elbow stabilized near extension)

Muscles worked: This exercise 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.

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.

Key points:

• Do not lose spinal alignment.

• Keep the lats tightened thmt_ghout tile entire

motion.

• Release your shotfider blades at tile end of

each rep and initiate each new rep by

depressing yore shoulder blades.

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.

START

FINISH

Back Exercises

REVERSE GRIP PULLDOWNS Shonlde_E×tension(with elhow_e×ion)

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.

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

muscles.

Key points:

• Do not lose spinal alignment.

• Keep tile lats tightened throughout the entire

motion.

• Do not lean hackward as you pull.

• Keep the chest up, especially at the bottom

of the movement.

START

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.

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.

Motion:

•Keeping your arms snaight, slowly pinch

your shoulder blades together.

• "When your shoulder hlades are folly

retracted, slowly return to the starting

position.

Key points:

•Do not bend your torso forward.

•Do not lose spinal alignment keep chest

lifted.

•Do not bend and pull with your arm

n]oscles.

START

FINISH

Back Exercises

STIFF-ARM PULLDOWN Shonlder Extension (elhow stabilized near extension)

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.

Motion:

• Keeping your arms straight, initiate the

movement hy pulling your shoulder blades

down and together while simultaneously

drawing your arms downward to the flont,

and then in toward your legs.

• Allowing your shoulder hlades to move with

your arms, slowly return to the starting

position.

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.

Key points:

• Do not lose spinal alignment kee I) chest

lifted.

• Kee I) the lats tightened thmt_ghout the entire

nlotion.

• Kee I) your elhows nearly straight (not

locked) throtlghout the entire exercise.

START

FINISH

BARBELLBENT 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: Low pulley

Starting position:

• Remove 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.

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 the spine.

Key points:

•Do not lose spinal alignment kee I) chest

lifted.

• Kee I) the lats tightened thmt_ghout the entire

motion.

• Release your shoulder blades at the end of

each rep and initiate each new rep by

retracting (pinching) your shoulder hlades.

START

FINISH

Arm Exercises

FRENCH PRESS Elhow Extension Overhead

Muscles worked: This exeivise emphasizes the

niceps muscles located on tire back of the

upper arms.

Pulley position: Narrow only.

Starting position:

•Sit on tire bench facing away from the Power

Rods. Bend the knees and place your feet

flat on the floor.

• Reach hehind and grasp the handles, pahns

facing each other (or angled upward).

• Draw your arms up tmtil your elbows are

comfortahly overhead (different for

everyone) and your hands are pointed to the

ceiling.

• Tighten your trunk muscles and maintain a

very slight arch in your lower hack.

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.

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.

START

FINISH

LYING TRICEPS EXTENSION ElbowExtension

Muscles worked: This exeivise emphasizes the

niceps muscles located on tire back of the

upper arms.

Pulley position: Narrow only.

Starling position:

• Lie on your hack with your head toward tire

Power Rods Knees hent and your %et flat

on tire floor

• Reach overhead and grasp tire handles

pahns facing toward tire ceiling

• Keeping your elbows bent hring your upper

arms to your sides and maintain

• Raise your chest and pinch your shoulder

blades together Maintain a very slight arch

in your lower hack.

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)

Key points:

• Keep your upper arms motionless.

• Keep wrists snaight.

• Tighten the triceps throughout the exeivise

and control tire motion on the way down.

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.

START

FINISH

Arm Exercises

LYING 45 DEGREE TRICEPS EXTENSION ElbowExtension

Muscles worked: This exercise emphasizes the

triceps muscles located on the hack of the

opi)er arms.

Pulley position: Narrow onb:

Starting position:

•Lie on your back with your head toward the

Power Rods, knees bent and your feet fiat on

tile floor:

• Reach overhead and grasp the handles,

pahns facing toward the ceiling.

• Keeping your elbows bent, bring your upper

arms to the front, angled approximately 45

degrees from the front of your torso and

maintain.

• Raise your chest and pinch' your shoulder

blades together. Maintain a very slight aich

in your lower hack.

Optional motions:

• Bilateral movement both arms extending

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

extending while the other is returning).

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.

Motion:

• Keeping your upper arms stationary and by

your side, straighten your arms in an arcing

motion down and then inward toward your

legs.

• Fully straighten your arms.

• Controlling the motion, allow your elhows

to bend, returning to the starting position

without moving your upper arms.

START

FINISH

TRICEPS PUSHDOWN Elbow Extension

Muscles worked: This exercise emphasizes the

triceps muscles located on the hack of the

upper arms. These muscles are responsible for

straightening your arms and assist in any

upper body pushing or pressing motion.

Pulley position: Lat tower.

Starting position:

• Remove the bench, straddle 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.

Optional motions:

• Bilateral movement both arms extending

at the same time.

• Unilateral movement per%rming all reps

with one arm before moving to the next.

• Alternating per%rming 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).

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 up.

• Maintain good posture by keeping your

chest lifted, ahs tight and maintain a very

slight arch in your lower hack.

Motion:

• 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.

START

FINISH

Arm Exercises

"ROPE" PUSHDOWNS 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.

Pulley position: Lat tower.

Starling position:

•Remove the hench straddle tire rail and

stand o11 the plat%nn facing tire Power Rods

•Using the single handles grasp the wehhing

of tire opposite handle (right hand to left

handles and vice versa)

• Cross tire cables with the pahns facing each

other as if grasping a rope handle

• Keeping your elbows bent hring your upper

arms to your sides allowing your forearms to

remain angled toward the midline in line

with tire cable

Motion:

• Keeping your upper arms stationary and

your elhows next to the sides of your torso

slowly straighten your arms arcing down and

then outward toward your sides ending with

your hands and elhows directly helow tire

shoulders, arms f\flly straightened.

• Slowly allow the elbows to bend, angling

forward and toward midline, returning to tire

start position.

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 tower.

Starling position:

• Remove the hench 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 exercise can also be performed

utilizing the following options:

• Pahn up grip (supinated)

• Pahn down grip (pronated)

• Hammer grip (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.

START

FINISH

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.

Arm Exercises

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.

Motion:

• Straighten elbow while keeping your upper

arm completely still.

• When arm is completely straight, slowly

retmn to the starting position.

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

FINISH

Arm Exercises

SEATED TRICEPS EXTENSION ElbowExtension

Muscles worked: This exeivise emphasizes the

tliceps nmscles located on tire back of the

upper arms.

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 (in supination)

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 and stand on tire

platform, straddle the rail, facing the Power

Rods.

• 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.

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

FINISH

Arm Exercises

SEATED BICEPS CURL 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.

Pulley position: Narrow.

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.

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.

Motion:

• Curl tire forearm toward the upper arm,

keeping your upper arm and shoulder blade

completely still.

• Slowly return to the starting position

without relaxing the biceps.

START

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.

Motion:

• Slowly cuff tire hack of yore fists toward tire

forearms.

• Slowly return to the starting position.

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

FINISH

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.

• 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.

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> KeeI) your chest

lifted, abs tight and maintain a slight arch in

your lower hack.

START

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 knees

bent and feet flat on the hench.

• 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.

Motion:

• Slowly curl yore fists toward the fi'ont of

your forearms.

• Slowly retmn to the starting position

without relaxing the wrists.

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

FINISH

Arm Exercises

STANDING WRIST CURL

Muscles worked: This exercise emphasizes the

fiont part of your forearms as well as increases

the strength of your grip. It also isometrically

challenges your elbow flexors, located on the

fiont part of your upper arms.

Pulley position: Narrow.

Starting position:

•Remove the bench and stand on the platform

facing the Power Rods.

• Bend down and grasp the handles with your

pahns fhcing forward.

• Stand with your upper arms and elbows by

your sides.

• Lift your chest, tighten your trunk muscles

and maintain a very slight arch in your lower

back.

• Bend your arms 90 degrees, pahns up, and

hold that position throughout tire entire

exelvise.

Motion:

• Slowly curl your fists upward.

• Keeping your forearms still, slowly let your

fists return to the starting 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

FINISH

REVERSE CURL ElbowFlexion(inpronation)

Muscles worked: This exercise emphasizes tire

deep arm muscle (brachialis) while involving

the front forearm muscle (brachioradialis) and

the biceps as well.

Pulley position: Narrow.

Key points:

• Kee I) elhows from moving fiorward and

backward.

•Kee I) wrists straight.

• Kee I) yore trtmk muscles tight and maintain

a very slight aich in your lower hack.

Starting position:

• Remove tire bench and stand on the platform

facing the Power Rods.

• Bend down and grasp the handles with your

pahns facing down/backward.

• Stand with your arms by yore sides.

• Lift your chest, tighten your abdominals and

maintain a veiy slight aich in your lower

back.

Motion:

• Keeping the pahns facing down, slowly curl

tire handles forward, then upward, then in

toward your shoulders while keeping your

elbows at your sides and your upper arms

completely still.

• Slowly lower to the starting position.

START

FINISH

Arm Exercises

LYING BICEPS CURL 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 from moving forward and

backward.

• Keep wrists straight.

• Keep your trunk nruscles tight and maintain

a very slight aivlr in your lower back.

START

FINISH

REVERSE GRIP BARBELL CURLS -ElhowFlexion(inpronation)

Muscles worked: This exeivise emphasizes the

deep arm muscle (brachialis) while involving

tire front fbrearm muscle (hrachioradialis) and

tire biceps as well.

Key points:

• Keep elbows from moving forward and

backward.

• Keep knees slightly bent.

Pulley position: 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.

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.

START

FINISH

Arm Exercises

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.

Key points:

•KeeI) elhows h'om moving forward and

backward.

• Kee I) knees slightly bent.

Pulley position: 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.

START

FINISH

Abdominal Exercises

SEATED (RESISTED) ABDOMINAL CRUNCH Spiral_exion

Muscles worked: This exe,cise emphasizes the

abdominal area including the upper and lower

front ahs (rectus abdominns) and the side ahs

(obliques).

Pulley position: "Wide or narro_v:

Starting position:

•While seated in tile 45 degree position

spread tile cuffs from the handles and pnt

the arms through, positioning each ctfff

aronncl tile flont of the respective shoulder.

•Your lower hack can start out fiat or in a

normal arch, knees and hips are bent and

your feet are flat on tile floor.

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!

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.

START

FINISH

SEATED (RESISTED) OBLIQUE CRUNCH Spinal Flexion with Rotation (Diagonals)

Muscles worked: This exe,vise emphasizes the

side ahs (ohliques) as well as tile upper and

lower flont ahs (rectus ahdominns)

Pulley position: "Wide or narrow

Starting position:

•While seated in tile 45 degree position bring

the left handle to tile left shotfider and then

reaching across the chest grasp and hold

with tile right hand as pictured

• Alternative Handle Position: Spread tile left

cuff from tile handle and put tile left arm

through positioning the cuff around tile

flont of the shoulder (a onesided version of

the handle position described in tile Seated

Resisted Ahdominal Crunch)

• gonr lower back can start out flat or in a

normal arch knees and hips are bent and

your %et are flat on tile floor

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 points:

•Allow exhalation up and inhalation down,

don't exaggerate it.

• Do ,lot lift yore head/chin. Your head should

follow the rill motion, ,lot lead, allowing you

to maintain normal neck posture.

• Tighten your abdominals throughout the

entire exe,cise range of motion. Do ,lot let

your abs relax until the set is over.

•MOVINGSLOWLYto eliminate momentun]

is critical.

• This exe,vise will NOT spot-reduce fat!

START

FINISH

Abdominal Exercises

REVERSE CRUNCH SpinalFlexion

Muscles worked: This exercise works your

entire ahdominal area including your upper

and lower front abs (rectus abdominus) and

your side abs (ohliques).

Pulley position: 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.

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.

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. KeeI) abs

tight during the entire motion.

• This exercise will NOT spot-reduce fat!

START

FINISH

RESISTED REVERSE CRUNCH SpinalFlexion

Muscles worked: This exercise works your

entire ahdominal area including your upper

and lower front abs (rectus abdominus) and

your side abs (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.

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. KeeI) abs

tight during the entire motion.

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.

START

FINISH

Abdominal Exercises

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 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.

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.

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!

START

FINISH

ABDOMINAL CRUNCH SpinalFlexion

Muscles worked: This exeivise 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!

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.

START

FINISH

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 curl

attachment.

Starting position:

• Sit oil the seat facing away horn the Power

Rods with your knees near the pivot point

and the lower roller pads on the hont of

your shins/ankle (see picture).

• Position your thighs at hip width pointing

your knee caps straight to the hont.

• Grasp the sides of the seat.

• Sit tip straight with your chest lifted, abs

tight and maintain a very slight aivh in your

lower back.

Leg Exercises

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.

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

FINISH

LEG CURL

Muscles worked: This exercise emphasizes the

hamstring muscle group (biceps femoris,

senlinlembranosos, semitenonosus) on the

back of the thigh as well as the calf muscle

(gastrocnemius).

Pulley position: Leg extension/Leg curl

attachment.

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.

Motion:

• Slowly bend yore knees, upward and then

toward your hips without moving yore spine

and without your hips lifting from the

bench.

• Keeping the hamstrings tight, slowly allow

your legs to straighten and return near the

starting position. Do not fully extend your

legs.

Key points:

•Make sure you straighten your legs under

control, do not allow your knees to hype>

extend.

• 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.

START

FINISH

Leg Exercises

THE SQUAT Knee Extension, Hip Extension, Ankle Plantarflexion

Muscles worked: Although the squat is often

considered a total body exercise, the glutes,

adductors, hamstrings and quads are primary

movers and the spinal erectors are key to

stabilization.

Pulley position: Low pulley

Starting position:

•Remove the back support and place the seat

in flee sliding position

• 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 extra resistance

Many people go lower for their goals but

this dramatically increases the risk to the

knee cartilage and increases the probability

of degenerative/arthritic changes

• Sit on the seat facing the Power Rods and

position the bar on the traps (across the

shoulders not on the neck) Maintain a grip

on each side of the bar

• Flatten your back kee I) your chest up and

position your feet in line with the cable/pulley

• Place your feet wider than hip width and

point your toes outward slightly Direct the

thighs to the same outward angle as the feet

Motion:

• While keeping your back straight tighten

your abdominals and move to a standing

position

• Keep the pressure through the middle of the

arches/feet not through the toes or heels

• Using control slowly squat down by sticking

the hips out as the knees start to bend Kee I)

the chest up and back fiat as the hips

continue to move backward

• Lower to approximately 90 degrees at the

knees (unless otherwise determined)

• Do not return to the seat until the end of the

last repetition

Key points:

• Keep knees pointed the same direction as the

toes

• Keep the head/neck in line with the trunk

• Pay close attention to all alignment and

stabilization issues on every part of each and

every repetition!

• Never attempt to exetr ise with more

resistance that) you are physically able to

handle And be sure to properly place the bar

in a secure location on your shoulders

START

FINISH

LEG PRESS HipExtension and Knee Extension

Muscles worked: This exetvise develops

overall lower body pushing strength primarily

emphasizing your knee extensors on the flont

of your thighs (qoadriceps) your hip

extensors muscles on your rear (gluteus

maximus) as well as on your inner thighs

(adductor muscle groups)

Pulley position: Narro;;_

Starting position:

•Remove the bench and tmlock the rowing

seat.

•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

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.

• 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.

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.

Key points:

• Generate the force for the leg press by

mentally directing your pushing/pressing eftbrt

thmugfi the lower leg and squa_vly into the

h'ame of the machine. In other words, push in

the direction the calf bone is pointing

throughout the motion, rather than just

pushing your body backward. This will

decrease the shearing forces at the knee.

• Keep your knees pointed in the same

direction as your feet. DO NOT let the knees

travel inward/closer during the motion.

• Keep your spine in good posture.

• Straighten but do not 'lock out" your knees.

Keep your quads tightened throughout the

entire motion.

• Do not use momentum. MOVE SLOWLY!

Do not "launch" yourself when you

straighten your knees.

START

FINISH

Leg Exercises

LYING (PRONE) LEG CURL 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.

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.

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 keeI) 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.

Key points:

• Kee I) your upper leg motionless during tire

entire exercise.

• Kee I) yore ahs tight and do *rot lift yore hips

or excessively arch your hack. START

FINISH

STANDING HIP EXTENSION Kneestabilizedinflexion

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.

Motion:

• Initiate tire movement hy tightening your

glntes. Extend your hip by moving your

entire leg backward.

• Slowly move your leg as far as you can,

without allowing ANY movement to occur at

your waist or your knee.

• Then slowly return to the starting position.

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. KeeI) 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.

Key points:

• Make sure all of your motion occurs at your

hip, NOT your waist or lower hack.

• Kee I) your abs tight throughout the entire

exercise.

• Maintain exactly the same bend in the knee

of your moving leg throtlghotlt tire entire

exercise.

START

FINISH

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.

Pulley position: Narro;;_

Starting position:

•Remove tile bench.

• Stand oil tile base platform, facing away from

the Power Rods, oil one side of the hench.

• 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.

Motion:

• Initiate the movement by lifting your knee

tip and in toward your torso.

• Allowing the knee to bend as yon move,

bring your knee upward as far as yon can,

without allowing ANY movement to occur at

your waist or lower back.

• Slowly return to the starting position

without resting your leg muscles.

Key points:

• Make sure all of your motion occurs at your

hip, NOT your waist or lower back.

• Keep your chest lifted and trunk muscles

tight throughout the entire exeivise.

• Allow your lower leg to hang in the direction

of the cable at all times.

START

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.

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

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.

Motion:

• Slowly bend your knees, pnlling yourself

forward toward your feet.

• Slowly allow your legs to straighten and

return to the starting position.

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

FINISH

Leg Exercises

LYING LEGEXTENSION Knee Flexion with Hip 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: Narrow.

Key points:

•KeeI) 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.

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.

Motion:

• Slowly stlaighten your leg, moving only yore

knee/lower leg.

• Slowly return to the starting position

without relaxing the quad.

START

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

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:

•Extend your entire leg backward,

straightening the knee.

•Slowly move your leg backward as far as you

can, without allowing ANY movement to

occor at your waist.

• Then slowly return to the starting position.

Pulley position: 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 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.

Key points:

• Do not allow your waist, lower back or

supportive hip to move.

• Keep your abs tight throughout the entire

exelcise. START

FINISH

KNEELING LEG KICKBACK Hip extension and knee extension

Muscles worked: This exeivise 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 snengthen and

build these muscles.

Motion:

• Extend your entire leg backward,

straightening the knee.

• Slowly move your leg backward as far as you

can, without allowing ANY movement to

occor at your waist.

• Then slowly return to the starting position.

Pulley position: Narro_

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.

Key points:

• Do not allow your waist, lower back or

supportive hip to move.

• Keep your abs tight throt_ghot_t the enti_e

exelcise.

The Kneeling Leg Kickback utilizes a unique cuff

placement. Simply separate the cuff from the

handle, sliding the handle half way between the

cable D-ring and the cuff. Place the toes/ball of

your foot between the handle and cable D-ring,

positioning the handle under the arch of the foot,

Then slip the cuff over the heel of the shoe.

START

FINISH

STANDING HIP ABDUCTION

Muscles worked: This exercise will not burn

off fat from your hips or outer thigh! There is

no exeicise that will burn fat flora a specific

area. This exeicise will, however, strengthen

the mnscles on the sides of your hips (gluteus

medins), especially on the standing/support

side. Use light resistance and controlled range

of motion on this exeicise. You may also think

of this exeicise as a tool for challenging your

ability to stabilize your hip on the supportive

leg.

Pulley position: Narro_¢

Starting position:

• Remove the bench, stand with one side near

the Power Rods, and attach a handle/strap

to the ankle farthest flora the machine

(outside leg).

• Stand tip straight, lift your chest, tighten

your abs and maintain a vein slight aich in

your lower back.

• Adjust your position so that there is some

resistance in the cables.

• In the beginning, yon may hold on to the

Power Rods for added stability

Leg Exercises

Motion:

• Slowly move the attached leg outward to the

side away from the pulley (30-45 degrees),

keeping your hips and spine perfectly still.

• Slowly return to the starting position

without 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

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 to stabilize your hip

and stand on one leg.

Pulley position: 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.

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

FINISH

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

InaxiIl-lUS.

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.

• 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.

Leg Exercises

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.

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. START

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: Narro;_

Starting position:

• Sit on tire bench with one side of your body

facing tire Power Rods

• Attach tire handle arotmd the hall of tire foot

closest to the pulley

• Straighten the attached leg and sit up

straight

• Allow the foot to rotate toward the Power

Rods keeping tetrsion in tire cahles

Motion:

•Keeping your leg stationary, slowly rotate

your foot away flora the Power Rods.

• Slowly return to the starting position

without 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.

START

Both the Ankle Inversion and Ankle Eversion

exercises will be easier if you utilize this unique

cuff placement, Simply separate the cuff from

the handle, sliding the handle half way between

the cable D-ring and the cuff, Fold the cuff in

half and place the foot through with the cuff

and D-ring on the inside of the foot for

eversion and outside of the foot for inversion, FINISH

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.

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.

Motion:

• Keeping your leg stationary, slowly rotate

your foot outward, away from tire Power

Rods.

• Slowly return to the starting position

without relaxing.

Leg Exercises

Key points:

• The only movement that occurs is at the

ankle, keeI) the rest of your hody/leg

motionless.

•You should feel tension in the outside of

yore calf thmt_ghout the entire motion.

START

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.

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 pointed tire same direction as tire

toes.

• 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.

START

FINISH

Leg Exercises

STIFF-LEG DEADLIFT Hill extension

Muscles worked: This exercise 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

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.

START

FINISH

The Bowflex Body

Leanness Program

By Ellington Darden, Ph.D.

The following program was czeated by DE Ellington Daxden. It contains arigorous

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, in order" to preserve the integrity of Dr: Dm_len_ Study

Introduction

The Bowflex Body

Leanness Program

This program is scientifically designed fi_r maximal f_lt

loss over six weeks. It is important that you practice

every aspect of the plan to achieve optimum results.

The program separates into three two-week stages.

During each stage you will exercise, control the

number and quality of calories you consume, and

drink plenty of ice-cold water.

Befi_re starting the exercise routine you must be

familiar with your Bowflex. You should experiment

with finding the proper amount of resistance to use on

each exercise. You should be able to perfk_rm 8

repetitions, but not more than ]2 repetitions, fk_r each

exemise. It is essential that you learn how to perfi_rm

each movement befi_re trying a complete cimuit,

because part of the eflectiveness of the training

depends on minimal rest between each exemise.

Warning!

Before beginning this program consult

your physician or healthcare

professional. Show this plan and your

Bowflex Owner's Manual to your

physician or healthcare professional.

Only he or she can determine if this

course is appropriate for your

particular age and condition. If you

experience any lightheadedness,

dizziness, or shortness of breath while

exercising, stop the movement and

consult a physician.

Make sure you read your

Bowflex Owner's Manual before

attempting a workout.

There are a few people who should

not try this program: 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 types of

arthritis. This should not be taken as

an all inclusive list. Some people

should follow the course only with

their physician's specific guidance.

Play it safe and consult a healthcare

professional.

A Personal Guarantee From

Dr. Ellington Darden

Dear Bowflex Enthusiast,

I'm excited, really excited! I'm elated because I've developed an exercising and eating program that produces/ht loss thster than

any-plan I've ever tested.

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 unless they quickly see and

feel changes in their body.

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

Measurements

If you would like to measure your personal before-and-after

results, there are several steps you need to take. It is

important that you accurately perform each task, then at

the end of the six week program, repeat the process in the

saIIle itlailner,

Body Weight:

Remove clothing and shoes and record your weight to the

nearest quarter poufld. Be sure to use the saine scale whefl

weighing yourself at the end of the six-week program. For

the most accurate recordings, weigh yourself nude in the

morning.

Since the program is divided into three taro-week segments,

you may want to weigh yourself at the end of each two-

week period. Understand, however that weight loss is not

the best way to determine your success. Eat loss is the key

component. To determine the amount of f_lt you've lost,

you'll need to follow the instructions in the next section.

Enter you starting weight on your RESULTS SUMMARY

SHEET, which is fimnd on page 64.

Circumference of Body Parts:

For an even better idea of the changes that will occur to

your body in the next six weeks, it is necessary to measure

the circumference of certain body parts. This will tell you

where the fat is shrinking and what areas are toning up.

Use a plastic tape to measure the following:

1) Upper arms -- hanging and relaxed, midway

between the shoulder and ell)o_v

2) Two inches above navel -- belly relaxed.

3) At navel -- belly relaxed.

4) Two inches below navel -- belly relaxed.

5) Hips -- feet together at maximum protrusion of

buttocks.

6) Thighs high, just below the buttocks crease with

legs apart and weight distributed equally on both feet.

Record each measurement on your Results Summary

Sheet.

Women Measure: suprailium,

triceps, and thigh.

Men Measure:

Chest, abdomen, and thigh.

Measurements

Skinfold Measurements

To accurately track your progress through this six-week program, it is necessary to take skinfi)ld measurements. By

measuring yourself in this way, you will be able to determine your leand)ody mass and your body-f_lt pementage. The goal

of this program is to inc[_ase your leand)ody mass and decrease your body-f_lt pementage.

Please read this section carefully. Proper measuring techniques are essential to track your success. It is best to have someone

measure you. Measuring yourself can lead to inaccurate results.

Women Measure: suprailium, triceps, and thigh.

Suprailium

Starld relaxed. Pick up a diagonal

skinfLtld just above the crest of the hip

bone on the right side of the waist.

Triceps

Stand with right elbow flexed 90

degrees and locate the center (if

the back of the upper arm

midway between the sholdder

and the elbow. Relax arm at your

side. Pick up skinfi_ld as

pictured.

Thigh

Stand relaxed with most of the weight

on your left leg. Pick up a skinfkdd in

the vertical plane on the hont side of

the right thigh, nlidway between the

hip and knee joints.

Men Measure: Chest, abdomen, and thigh.

Chest

Stand relaxed. Pick up a diagonal skinf_ld

over the right pectoralis muscle, midway

between the armpit and the nipple.

Abdomen

Stand relaxed. Pick up a vertical

skin%ld (in the right side of the navel.

Measurements

Using Calipers When Measuring Skinfolds

The procedure fi)r measuring skinfold thickness is to grasp firmly with the thuml) and fi)refinger a fi)ld of skirl and surf_lce

fat and pull it away from the underlying muscle. Take tile caliper in your other hand and open tire jaws. Clamp tire jaws

over tile pinched skin and fat. Tile jaws exert constant tension at tile point of contact with tile skin. Tile thickness of tile

double layer of skirl and fat carl then be read directly fronl tile caliper, which is marked in millimeters.

Women Men

Suprailiurn Chest

Triceps Abdornen

Thigh Thigh

Total Total

Use these figures on tile following chart to (tetermine

your body-fat percentage and enter tile ntunl)er on tile

line below.

Starting body-fat percentage

Optional Picture Taking

Pictures can be tile most exciting evaluation you carl do.

Tile ntunl)ers and tile tape measurements are great, but

actually seeing differences from comparison photographs of

yourself is quite satisfying.

Taking full length photographs is not difficult, but to see

tile maximum diflerence between befk)re and after, you

should fkfllow these guidelines.

1) Keep everything tile same. Wear tile same outfit, a snug

solid color is best, and have tile person taking tile

picture stand in tile same [)lace, with tire same setting

behind you.

2) Make sure you stand against an uncluttered, light

background.

3) Have tire person taking tile photograph move away from

you until Ire carl see your entire body in tile viewfinder.

4) Stand relaxed f_)r three pictures, front, right side, and

back. Do not try to suck in your stomach.

Interlace your fingers and place them on top of your

head, so tile contours of your torso will be plainly

visible. Keep your feet 8 inches apart in all three

pictures.

When you get tile fihn developed tell tile processors to

make your after photos tire same size as your previous

ones. This way, your height in both sets of photos is

equal and more valid comparisons can be made.

Determining Your Body Fat

To Use The Nomogram:

1) Locate the sum of your three skinfi)lds in die right column and mark it.

2) Locate your age in years on the ffw left column and mark it.

3) Connect the two marks with a straightedge. Where the straightedge intersects the line in the middle coh[mn appropriate

to you, you will find your body-fat pementage.

Baun, WD, Baun, M.R., and Raven, RB. A nomogram ff)r the estimate of percent body fat from generalized equations.

Reseasrh Quarterly fbr Exercise and Sl)ort, 52:380 384, 1981.

o_,_

Female

Male

-- 40

33 -- 38

31 -- -- 36

29'

-- 34

27-

-- 32

23-

21-

19 I

17-

15-

13-

3---'

Percent

Body-Fat

--130

--125

--120

--115

--110

--105

--100

_95

--90

--85

--80

--75

--70

--65

--60

--50

--45

--40

--35

--30

--25

--20

--15

--lO

::r

Calculating Lean Body Mass

Now that you know your body-fat percentage, you can calculate your leand)ody percentage. This will eventually show you

how many poun(ts of muscle were added to your bo(t_ after completing the program.

For Example:

Befk)re the program, Joe weighs 200 pounds and measures 30% fht, which amounts to 60 pounds. Thus, his lean body mftss

is 70% or 140 pounds.

After the program, Joe weighs 180 pounds and is 20% fat, which equals 36 pounds. His lean body mass is 80%, or 144

pounds.

Simple calculations allow us to find the amount of fat Joe lost, and the amount of muscle Joe gained. Befk_re fat pounds

(60), InJiltlS after fat pounds (36) equals 24 pounds of fat lost. After lean mass pounds (144) [nJIltlS befk)re lean mass

pounds (140) equals 4pourlds of muscle gained.

Enter Your Information Here:

Before

Body Weight X Fat Percentage = Lean-Body "VVeight

Body Weight Fat Pounds = Lean-Body Weight

Use the Same Factors to Calculate After Six Weeks.

After

Body Weight x Fat Percentage = Pounds of Fat

Body Weight Fat Pounds = Lean-Body Weight

Final Results

Before Fat Pounds -- After Fat Pounds = Total Fat Lost

After Lean-Mass Pounds Before Lean-Mass Pounds = Total Lean-Mass Gained

Your Results

Your Results Summary Sheet

Name

Height

Weight Before

Weight After

Please follow the instructions on page 57 for measuring the circumferences.

Age

Weight Loss

Muscle Gain

Fat Loss

Measurements

Right Arm

Left Am1

2" Above Navel

Navel

2" Below Navel

Hips

Right Thigh

Left Thigh

Percent Body Fat

Before After

Total

Difference

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.

The Workouts

GUIDELINES Week 1 &2

All exercises shoukt be practiced with one set of 8 to 12 repetitions. The style of perfi)rmance is very important. The

movement fi)r each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion

slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 pement. Kee l) the time

between exemises to a minimum, no longer than 60 seconds. No workout should take more than 30 minutes to complete.

Perfi_rm each workout three days a week.

Leg Curl 1 8 12 50

Leg Extension 1 8 12 50

Bench Press 1 8 12 19

Lying Biceps Curl 1 8 12 45

Seated Shoulder Press 1 8-12 23

Seated Abdominal Cruilc[l 1 8-12 47

GUIDELINES Week 3&4

All exercises should be practiced with one set of 8 to 12 repetitions. The style of perfi)rmance is very important. The

movement fi)r each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion

slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 pement. Kee l) the time

between exemises to a minimum, no longer than 45 seconds. No workout should take more than 30 minutes to complete.

Perfi_rm each workout three days a week.

Leg Curl 1 8-12 50

Leg Extension 1 8-12 50

Bench Press 1 8 12 19

Lying Biceps Curl 1 8 12 45

Seated Shoulder Press 1 8-12 23

Rear Deltoid Rows* 1 8-12 24

Seated Triceps Extension 1 8-12 41

Seated Abdominal CrUilC[l 1 8-12 47

GUIDELINES Week 5&6

All exercises should be practiced with one set of 8 to 12 repetitions. The style of l)erfi)rmance is very important. The

movement fi)r each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion

slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 pement. Kee l) the time

between exemises to a minimum, no longer than 30 seconds. No workout should take more than 30 minutes to complete.

Perfi)rm each workout three days a week.

Leg Curl 1 8 12 50

Leg Extension 1 8 12 50

Leg Press 1 8 12 51

Bench Press 1 8-12 19

Lying Biceps Curl 1 8-12 45

Lying Shoulder Pullover 1 8-12 31

Reverse Ely 1 8-12 29

Rear Deltoid Rows* 1 8-12 24

Seated Triceps Extension 1 8 12 41

Seated Abdominal Crui'lch 1 8 12 47

'_The Upright Row exelcise was used in Dr Da[den's original study Allhough many people have used this exercise [k)[ yea[s, recent inik)m_a_ion in lhe

Physical Therapy field has caused the authors of this manual to caution against pei_/rming this exercise because of the unnatural twisting nlovement

69 created h_ the shouMer ¸joint¸ We sugges_ you substitute Rear Deltoid Ro_s _r the upright Ro_ exercise¸

Eating Guidelines

You will be fMlowing a reduced-calorie nutrition program, which is divided into three two-week segments. Tile program is a

proven method fi_r achieving maximal fat loss over a six-week period. It consists of a carbohydrate-rich, descending-calorie

eating plan, and a superhydration routine.

Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan:

Approximately 60 percent of tile daily calories should be fl'om carbohydrates. The other 40 percent will be equally divided

between proteins and fats. Tile 60:20:20 ratio of carbohydrates, proteins, and flits is ideal fi_r maximum fat loss.

Keep Menus Simple and Food Substitutions to a Minimum:

Research has established that successful dieters prefer tile same fi_ods each day fi_r b_akfast and hmch. They like variety,

however, fi)r dinner. Detailed menus and fi)od choices a_ included later in this manual.

If you must vm_y from the menu items, try to stay within tile 60:20:20 ratio of carbohydrates, proteins and fats.

2000

1900

1800

1700

1600

1500

1400

1300

1200

1100

1000

Carbohydrate

60%

1200

1140

1080

1020

960

9OO

84O

78O

720

660

6OO

Protein

2O%

4OO

380

360

340

320

300

28O

260

240

220

2OO

Fat

2O%

4OO

380

360

340

320

300

28O

260

240

220

2OO

Avoid Too Much Stress:

Too nluch stress of any kind can cause tile body to actually preserve fat stores. You should relax more. An after dinner

walk at a leisurely pace is helpful. Extra sleep is suggested, since sleep f_cilitates fat loss and muscle recovery. Furthermore,

to keep the body well rested, no other exercises or activities are allowed during the six--week program. This is a

scientifically proven program that works. More is not better. Any additional exe_vise other than tile ainouilt recommended

carl and will haml your f_lt loss.

Superhydrate Your System

Drinking plenty of water is essential to the success of this

program. Drinking the recommended amount of water carl

seem like a challenge at first. Stick with it. Carry a large

sports bottle or similar item with you throughout the day.

After several weeks, you will find that you actually thirst

fl)r more and more water, and the amounts recommended

are easily reached.

Note: Although it is doubtful that you could ever drink too

much water at_w ailments can be negatively affbcted by lalEe

amounts of thlid. For example, anyone with akidney disolflel;

or anyone who takes dimities, should consult a physician

betbre _oing on tire i_commended water drinking sdredule. If

you have alV doubt_ about tire i_commendations, play it safb

and check with your doctor

Superhydration aids fat loss in a number of ways. First, the

kidneys are unable to function without adequate water.

When they do not work to capacity some of their load is

dumped onto the liver.

This diverts the liver fl'om its primary flmction, which is to

metabolize stored f_lt into usable energy Because it's

peril)truing the chores of the wate[_depleted kidneys, the

liver metabolizes less fat.

Second, overeating carl be averted through water intake, as

water can keep the stomach feeling full and satisfied

between meals.

Third, ice cold water requires calories to warm it to core

body temperature. In fTict, 1 gallon of ice cold water

generates 123 calories of heat energy.

You'll be drinking from 1 to 1 5/8 gallons of water each day

on the flfllowing superhydration schedule:

Week 1 = drink 4 32-oz. bottles of ice-cold water per day.

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 day.

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 day.

Week 6 = drink 6.5 32<)z. bottles of ice-cold water per day

Don't be surprised if you have to make more than a dozen

trips to the [_stroom, especially during the first week of the

program. Remember, your body is an adaptive system, and

it will soon accommodate the inc[_ased water consumption.

The Eating Plan

The nlenus in tile Bowflex eating plan are designed for

maximum fat loss effectiveness and nutritional vahle. For

best results, follow them exactly.

Every attempt has been made to utilize current popular

brand names and accurate calorie counts, which a_ listed

in the menus. But as you probably realize the products are

sometimes changed or discontinued. If a listed item is not

available in your a_a, you'll need to substitute a similar

product. Become an infiwmed label reader at your

supermarket. Ask questions about any products you don't

understand. Supermarket managers are usually helpflll. If

they don't have an answer to your question, they will get it

fk)r you.

Each day you will choose a limited selection of fk)c)ds for

breakfast and lunch. Most people carl consume the same

basic breakfitst and the same basic hlnch fk)r months with

little modification. Ample variety during your evening

meal, however, will make daily eating interesting and

er!joyable. Additionally, the eating plan includes a mid

afternoon and late night snack to kee l) your energy high

and your hunger low.

You'll always have a 300 calorie breakfast, a 300 calorie

hmch, and a 300 calorie dinner (women), or 500 calorie

dinner (men). With each two week descend, only your

snack calories will change: from 400 to 300 to 200 calories

per day (men), or 300 to 200 to 100 calories per day

(women). For each of your five daily meals, you'll have at

least three choices.

Everything has been simplified so even the most kitchen-

inept man or woman carl succeed. Very little cooking is

required. All you have to do is read the menus, select your

food choices, and fMlow the directions. It_ as simple as

that.

If you find that you wish to vary from the outline menu

items try to stay with in the 60:20:20 ratio of

carbohydrates, proteins, and f_lts.

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 plan fk)r the next six weeks descends:

Week 1 & 2:

Men 1500 calories per day.

Women 1200 calories per day

Week 3 & 4:

Men 1400 calories per day.

Women 1100 calories per day

Week 5 & 6:

Men 1300 calories per day.

Women 1000 calories per day

The Eating Plan

Breakfast = 300 calories. Lunch =300 calories.

Choice of bagel, cereal or shake. Choice of one of three meals:

Bagel

1 plain bagel, Sarah Lee (frozerl) (210)

3/4 ounce light cream cheese (45)

1/2 cup orange juice, fresh or frozen (55)

Any beverage without calories, caffMne, or sodium, such as

decafleinated colfee or tea.

Cereal

1.5 ounces (42 grams) serving equals

approximately 165 calories.

Choice of one: Kellogg's Cracklin' Oat Bran, General Mills

Clusters, Post Honey Bunches of Oats, General Mills Honey

Nut Cheerios

1/2 cup skim milk (45)

3/4 cup orange juice (82)

Noncaloric beverage

Shake (choice of one)

Banana--Orange

1 large banana (8 3/4 inches long) (100)

1/2 cup orange juice (55)

1/2 cup skim milk (45)

2tablespoons wheat germ (66)

1 teaspoon safflower oil (42)

2ice cubes (optional)

Place ingredients in blender. Blend until smooth.

Sandwich

2slices whole wheat bread (140)

2teaspoons Promise Ultra Vegetable Oil Spread (24)

2ounces white meat (about 8 thin slices), chicken or

turkey (80)

1 ounce fat free cheese (1 1/2 slices) (50)

(Optional: Add to b_ad 1 teaspoon Dijon mustard (0)

Noncaloric beverage

Soup (choice of one)

Healthy Choice Turkey Vegetable, 15-ounce can (240), or

Campbell_ Healthy Request Hearty Chicken Rice, 16-ounce

carl (240)

1 slice whole wheat bread (70)

Noncaloric beverage

Chef Salad

2cups lettuce, chopped (20)

2 ourlces white meat, chicken or turkey (80)

2ounces fiat-free cheese (100)

4slices tomato, chopped (28)

1 tablespoon Italian, flit-free dressing (6)

1 slice whole wheat bread (70)

Noncaloric beverage

Mid-Afternoon Snack

Chocolate or Vanilla

1 packet Carnation Instant Breakfast, Ultra Slim Fast, or

another diet shake powder that contairls the appropriate

calories (100)

1 cup skim milk (90)

1/2 large banana (8 3/4 inches long) (50)

1 teaspoon safflower oil (42)

1 teaspoon Carnation Malted Milk powder (20)

2ice cubes (optional)

Place ingredients in blender. Blend until smooth.

Men = 200 calories for Weeks l&2; 150 calories for Weeks

3&4; 100 calories for _leeks 5&6.

Women = 150 calories for Weeks l&2; 100 calories for

_leeks 3&4; 50 calories for _leeks 5&6.

1large banana (8 3/4 inches long) (100)

1apple (3-inch diameter) (100)

1/2 cantaloupe (5-inch diameter) (94)

5 dried prunes (100)

1 ouilce (2 small 1/2 ouilce boxes) raisins (82)

1 cup light, nonfat, flavored yogurt (100)

The Eating Plan

Dinner = 500 or 300 calories.

Men = 500 calories, Women = 300 calories

Men add:

2 slices whole wheat bread (140)

2 teaspoons Promise Ultra Vegetable Oil Spread (24)

1/2 cup skim milk (45)

Choice of one of three meals:

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 Dinner

3 ounces lean sirloin, broiled (176)

1/2 cup sweet peas, canned, no salt added (60)

1/2 cup beets, canned (35)

1/2 cup skim milk (45)

Noncaloric beverage

Men add:

2 slices whole wheat bread (140)

1 teaspoon Promise Ultra Vegetable Oil Spread (12)

1/2 cup skim milk (45)

Frozen Microwave Dinner

Choose one of five recommended meals:

Broccoli & Cheddar Cheese Sauce over Baked Potato,

Lean Cuisine Lunch Express (250)

1/2 cup skim milk (45)

Noncaloric beverage

Men add:

2 slices whole wheat bread (140)

2 teaspoons Promise Ultra Vegetable Oil Spread (24)

1/2 cup sMm milk (45)

Country Inn Roast Turkey Classic, Healthy Choice (250)

1/2 cup skim milk (45)

Noncaloric beverage

Men add:

2 slices whole-wheat bread (140)

2 teaspoons Promise Ultra Vegetable Oil Spread (24)

1/2 cup skim milk (45)

Late-Night Snack

Men = 200 calories fi)r Weeks l&2; 150 calories fi)r Weeks

3&4; 100 calories fi)r Weeks 5&6.

"Women = 150 calories fi)r Weeks 1&2; 100 calories fi)r

Weeks 3&4; 50 calories fi)r Weeks 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)

Glazed Chicken Dinner, Lean Cuisine (240)

1/2 cup sMm milk (45)

Noncaloric beverage

Men add:

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 beverage

Men add:

2 slices whole--wheat bread (140)

2 teaspoons Promise Ultra Vegetable Oil Spread (24)

1/2 cup skim nlilk (45)

Macaroni and Cheese, _feight Watchers (260)

1/2 cup skim milk (45)

Noncaloric beverage

Shopping List

Quantities needed for listed items will depend on

your specific selections. Review your choices and

adjust the shopping list accordingly. It may be helpflll

for you to photocopy this list each week before doing

your shopping.

Staples

Orange juice, skim milk, whole-wheat bread, Promise

Ultra Vegetable Oil Spread, Italian fat-fl'ee dressing,

Dijon mustard, safflower oil, noncaloric beverages

(tea, decaffeinated coffee, diet soft drinks, water).

Grains

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 (3-inch

diameter), cantaloupes (5-inch diameter), dried

prunes, 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.

Meat, Poultry, Fish and Entrees

Chicken (thin sliced), turkey (thin sliced), tuna

(canned in water), sMoin steak (lean).

Canned soup:

Healthy Choice Turkey Vegetable, Campbell's Healthy

Request Hearty Chicken Rice.

Frozen microwave dinners or entrees:

Lean Cuisine Glazed Chicken Dinner, Lean Cuisine

Lasagna with Meat Sauce, Lean Cuisine Lunch

Express Broccoli & Cheddar Cheese over Potato,

Weight Watchers Macaroni and Cheese, Healthy

Choice Country hm Roast Turkey Classic.

Q&A

Q. I often get headaches when I eat only 1000 calories a

day. What should I do?

A. Yi)ur headaches may be caused by going longer than

three hours between meals or snacks. Try spacing your

meals and snacks where there are fewer hours between

them.

Some people who are used to drinking regular coffee

with caffMne notice headaches when they stop

consuming coffee fk)r several days. If this is tile case with

you, you might want to ease off tile coflee more

graduall)/

Q. Idon't like red meat. I notice that the Lean Cuisine

Lasagna with Meat Sauce contains beef. What can I

substitute for it?

A. Lean Cuisine has many other frozen dinners that you

may sul)stitute f_)r Lasagna with Meat Sauce. TIT to find

one that contains tile same calories, with approximately

15 to 20 pei_'ent of the calories coming from fat. Some of

tile Lean Cuisine dinners actually have too little fat fi)r

my nutritional requirements.

Q. May I have dinner for lunch and lunch for dinner?

A. Yes.

Q. Itend to get a headache when Idrink cold water.

Can I drink water without it being chilled?

A. Yes, but you won't get the ]23 calories or more

themK)genic effect fi_ml warming the cold water to core

body temperature. Try a more gradual drinking of tile

cold water. You may have been consuming it too quickl)/

Q. Is it possible to drink too much water?

A. Certainly To do so, however, you'd probably have to

drink f_tlr or five tinles as much per day as I'm

recommending. There are a few aihnents that can be

negatively aflected by large amounts of fluid. If you feel

you have a proMem, check with your doctor befkwe

starting tile program.

Q. Is bottled water better than tap water?

A. Resem_'h shows that bottled water is not always higher

quality water than tap water. Tile decision to drink

bottled water or not is usually one of taste. If you dislike

the taste of your tap water, then drink your favorite

bottled water. But frst you might want to try a twist of

lemon or lime added to the water fronl your tap. Some

people say it makes a significant difference in the taste.

Q. I'm a middle-aged woman who gets black and blue

marks on my legs when I diet. Am I doing anything

wrong?

A. I doubt you are doing anything wrong. Such black and

blue marks are usually tile result of an increased level of

estrogen cimulating in your body, which weakens tile

walls of the capillaries and causes them to break under

the slightest pressure. When this happens, blood escapes

and a braise occurs. Estrogen is broken down in the

liver, and so is fat. When you a_ dieting, your liver

breaks down tile fitt, leaving a lot more estrogen in the

t)loodstreanL

It may be helpful to supplenlent your diet with a little

extra vitamin C each day to help toughen the walls of

the capillaries.

I'm a40-year-old woman with ateenage son and

daughter. My husband and I both want to lose 10

pounds and the children would also like to lose

some weight. Can I put the whole family on the

program?

It wotlld be great if you cotlld, btlt you cannot. Tile

nunlber of calories per day is tile prot)lem. Teenagers

require significantly more calories each day than 1500,

which is the highest level. Check with a registered

dietician (RD) fk)r appropriate recommendations.

Your teenage son and daughter, however, could fk)llow

the Bowflex exemise routines.

Q. I'm afraid that Imight get large, unfeminine muscles

from some of the Bowflex exercises you recommend

in this course. What can Ido to prevent this from

happening?

A. You are worrying about large muscles unnecessarily.

Building large muscles requires two conditions. First, tile

individual must have long muscles and short tendons.

Second, an abundance of testosterone nltlst be present in

the blood stream. Women ahnost never have either of

these conditions.

Under no circumstances could 99.99 pe_'ent of

American women develop excessively large muscles.

Progressive resistance exemise such as Bowflex will

make your muscles larger but not excessively laEge

and larger muscles will make your body firmer and more

shapel)/

Q&A

Q. Why is it so important I perform the Bowflex

exercises with a 4-second count on the lifting and

lowering?

A. Because a slow, smooth 4-second lifting fk)llowed by a

4-second lowering involves more inuscle fibers more

thoroughly than f_lster speeds of movement. The more

completely each involved muscle fiber works shnply

means you]l get better muscle btfilding results.

Q. I'm confused about how to breathe during each

Bowflex exercise?

A. Let's say your goal is to do 10 repetitions on a specific

Bowflex exemise that is performed in the recommended

4second lifting and 4 second lowering style. He_ are

the proper b_athing guidelines to follow:

• Breathe normally during tire first five repetitions.

• Take shorter, more shallow breaths during the sixth,

seventh arid eighth repetitions.

• Emphasize exhalation more than inhalation, especially

during tire ninth and tenth repetitions. Focus on good

form and slow movement.

•Do not hold your breath on any repetition. Practice

relaxing your face and neck. Do not grit your teeth. Kee l)

your eyes open arid remain alert.

Q. I'm not as disciplined and patient as I'd like to be.

How can Ibetter stay on track with the program?

A. One suggestion is to team up with a parmer. Most

people are more motivated and make better progress if

they go through the program with a friend. In selecting a

training parmer, here are several things to keep in mind:

• Your partner should be similar to you in age and

condition.

•Your partner should be serious about getting into shape

and making a commitment. That commRment means

you'll be exemising together one hour, three thnes per

week. Each of your joint training sessions should take

approximately 50 minutes: 25 minutes for your workout

and 25 minutes supervising your partner_ workout.

• Your partner should be someone with whom you'll share

a spirit of cooperation, not competition.

• "Y_)urpartner should not be your spouse, brother, sister, or

other family memben Y_)u do not want normal interpersonal

problems to interfere with the trairling.

Q. Why won't you allow me to do aerobic dancing on

my off-days to speed up the loss of body fat?

A. Because doing so doesfl't speed up fat loss. Aerobic dancing

- and other activities such as runrling, swimming, cycling,

stair-stepping, and racquefl)all - do not contribute

significantly to the f_t-loss process. In fact, when added to

proper sti_ngth training they can actually retard the

reductk)n of f_lt.

Fat loss is retarded in two ways. Too much repetitive

activity prevents maximum muscle building by using up

your recover abilibz A well-rested recover ability is

necessm T fk)r muscle growth. Too much activity

especially if you are on a reduced calorie diet causes

you to get the blahs and quickly lose your enthusiasm. If

this happens, you're sure to break your diet.

The prima W purpose of this program is to lose fat in tire

most ef{ective and most efficient manner. Fat loss is

prioritized and maximized by building muscle at the same

time. The muscle building process is optimized by a well-

rested recovery ability, which necessitates keeping your

strenuous arid moderately strenuous activities to a bare

[niilinltlnl.

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 schedule. For now, fk)llow the plan

exactly as directed.

Q. What happens after six weeks? How do Icontinue

the program if I need to lose more weight?

A. You shouM repeat the program 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

excessive f_t, which amounted to 75 pounds. There are,

however, a few guidelines arid modifications to apply

Repeat the eating plan exactly as befi)re: Men, go back to

1500 calories a day for two weeks. Women, go back to

1200 calories a day fi)r two weeks. Then, descend your

calories in the same manner.

Keep your superhydration schedule at the highest level.

In other words, sip ] 5/8 gallons of ice cold wamr each

day

Continue your Bowf]ex exercise routine at the highest level.

Perform tire same 10 exercises three times per week. T<y to

get as strong as you can in each exercise, wt_le always

f{)ctlsiilg on the 4-second count in both lifiing and lowering.

Q&A

Q. I'm pleased that I lost the fat I wanted to lose. What

do Ido to maintain my new body weight?

A. Once you've lost your excessive f_lt, your next task is to

maintain that status. Here are the adjtlstments you need

to make to your current practices.

Adhere to a carbohydrate-rich, moderate-calorie

eating plan.

Instead of eating fcmn 1000 to 1500 calories a day, you'll be

consuming fixnn 1600 to 2400 calories per day. Maybe you

call eat even mo_ after your new body weight has

stabilized. Trial and en'or experiinentation is a must.

Women should start with 1600 calories, and men with 2000

calories per day. Note what happens after a week. If your

body weight keeps going down, raise tile calories by 100 or

200, depending on how much weight you lost during the

last week. Soon, you should reach a level where your body

weight stabilizes. That level is your daily calorie

reqtfirement. Naturally, you'll be able to constlme other

foods than those listed in the Bowflex eating plan. By then,

however, you should know the value of being a smart

shopper and a wise eater. Read labels. Compa_ nutritional

infi_rmation. Be conscious of the ideal 60:20:20 ratio fi_r

carbohydrates, proteins, and fats.

Eat smaller meals more frequently.

You've been limiting your five meals per clay to 300 calories

if you're a woman, or 500 calories if you're a man. You may

now up the calories by 100. What happens if during a

single meal you eat more than 400 calories if you're a

woman, or 600 calories if you're a man? Don't panic.

Simply understand that you will sometimes backslide.

Learn to anticipate these urges and take corrective action.

Drink at least 1 gallon of cold water each day.

"d})u should realize by now the benefits of consmning plenty

of water each day Make your water bottle a permanent part

of your lifestyle.

Train on Bowflex at least twice a week.

There are two prima_ T differences between maintenance

and strength building routines. First, fi_r maintenance, you

do not have to increase the resistance each week or so. If

you carl do 100 pounds fi_r 12 repetitions on the leg

extension, then keep it on 100 pounds and do not go up to

105 pounds. You can nlaintain tile 100-pound level nluch

easier that you can inc_Pase it. Second, you do not need to

train th_Pe times a week. You can maintain your strength at

twice a week.

Add variety to your Bowflex routines.

Now is the time to introduce mo_ variety to your routines

by adding some new exemises while removing some old

ones. Below are two sample routines.

Maintenance Routine 1

1. Seated hip al_duction

2. Seated hip adduction

3. Seated Straight Leg Calf Raise

4. Chest fly

5. Incline bench press

6. Shoulder pullover

7. Shoulder shrug

8. Standing biceps curl

9. Seated wrist curl

10. Seated wrist extension

Maintenance Routine 2

1. Leg Curl

2. Leg extension

3. Standing lateral shoulder raise

4. Seated shoulder press

5. Rear delt row

6. Decline press

7. Reverse curl

8. Seated triceps extension

9. Low back extension

10. Abdonlinal crunch

Look in your Bowflex Owner's Manual fk)r descriptions of

the new exercises.

Be consistent with your Bowflex exe_'cising, healthy eating,

and superhydrating and your accomplishments may well

exceed your goals.

Exercise Log

Please feel fl'ee to make copies of this chart to continue your exercise log.

_/Jdl_-e55

Sets 2

Reps /6

Resistance /2_/J_

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Muscle Chart

Sternocleidolnastoid

Pectoralis Major

Anteriol Deltoid

Medial Deltoid

Brachialis

External

Obliques

Brachioradialis

Pronator Teres "

Flexor Carpi

Radialis

Tensor

Fasciae

Latae

Ilio

Pectineus

Rectus Femoris

Vasms Lateralis

Vasms Medialis

Peroneus Longus

Extensor Digitormn

Longus

Tibialis Anterior

. Wrapezious

Serratus Anterior

Rectus Abdominus

Flexor Digitorum

Superficials _

Sartorius

Gastrocilemius

Soleus

Inf_aspinams

FJiceps

Latissinms

Dorsi

Gluteus

Medius

Gluteus

Magnus

Biceps

Femoris

Semitendinosus

Seill hllelllbranost/s

BOIllIFLEX

FITNESS

This manual is written and designed by industry professionals.

If you have any questions regarding your Bowflex or any instructions

found in this manual please call 1-800-269-3539 for assistance.

_)2001 Direct Focus, Inc., 1400 NE 136th Ave. Vancouver. _AIA, 98684. U.S. Patent numbers 4620704,

4725057, and 4756527. Other f_treign and domestic patents pending. Bowflex and the Bowflex logo are

registered tradenlarks of Direct Focus, Inc.

BOWFLEX Weight System Manual L0520847

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