Bowflex Owner's Manual BFX Conquest OM Rev A Web

Owner's Manual BFX_Conquest_OM_RevA_web Bowflex Product Manuals | Bowflex

User Manual: Bowflex Owner's Manual Bowflex Product Manuals | Bowflex

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Page Count: 72

Written By: Tom Purvis RPT, RTS

Registered Physical Therapist

and founder of the

Resistance Training

Specialist Program

The Bowflex Conquest™

Home Gym

Owner’s Manual

and Fitness Guide

WWWBOWFLEXCOM

Special Edition Includes:

Dr. Ellington Darden’s

Six Week Fast Fat Loss –

Body Leanness Program

P/N 001-7093 Rev A (04/2007)

Safety Precautions 3

Get To Know Your Bowflex Conquest™

Safety Warning labels 4

Get To Know Your Bowflex Conquest™

Home Gym 6

How to Use Your Bowflex Conquest™

Home Gym 7

Attaching Cables 11

Define Your Goals 12

Warm Up / Cool down 15

Aerobic Rowing 15

Chest Exercises:

Bench Press 16

Chest Fly 16

Decline Bench Press 17

Incline Bench Press 17

Decline Chest Fly 18

Incline Chest Fly 18

Resisted Punch 19

Lying Cable Crossover 19

Shoulder Exercises:

Rear Deltoid Rows 20

Lateral Shoulder Raise 20

Seated Shoulder Press 21

Front Shoulder Raise 21

Shoulder Extension 22

Shoulder Shrug 22

Shoulder Rotator Cuff—Internal 23

Shoulder Rotator Cuff—External 23

Seated Lateral Shoulder Raise 24

Scapular Retraction 24

Back Exercises:

Lying Lat Pulldowns 25

Low Back Extension 25

Pulldowns 26

Narrow Pulldowns with Hand Grips 26

Lying Lat Fly 27

Lying Narrow Lat Pulldowns 27

Seated Lat Rows 28

Stiff-Arm Pulldown 28

Bent Over Row 28

Arm Exercises:

Triceps Pushdown 30

Single-Arm Pushdown 30

French Press 31

Lying Triceps Extension 31

Cross Triceps Extension 32

Lying 45° Triceps Extension 32

Seated Triceps Extension 33

Standing Biceps Curl 33

Seated Biceps Curl 34

Lying Biceps Curl 34

Seated Wrist Extension 35

Standing Wrist Curl 35

Reverse Curl 36

Seated Wrist Curl 36

Standing Wrist Extension 37

“Rope” Pushdowns 37

Abdominal Exercises:

Reverse Crunch 38

Resisted Reverse Crunch 38

Seated (Resisted) Abdominal Crunch 39

Seated (Resisted) Oblique Abdominal Crunch 39

Trunk Rotation 40

Leg Exercises:

Squat 40

Leg Extension 41

Lying Leg Extension 41

Ankle Eversion 42

Ankle Inversion 42

Standing Hip Extension (Knee Flexed) 43

Standing Hip Extension (Knee Stabilized) 43

Standing Hip Abduction 44

Seated Hip Adduction 44

Seated Hip Abduction 45

Standing Leg Kickback 45

Muscle Chart 46

The Bowflex® Body Leaness Program

By Ellington Darden, Ph.D. 48

Bowflex Conquest™ Warranty 68

Bowflex Conquest™ Warranty Card 69

Table of Contents

Important Safety Precautions

• Read and understand the Owners

Manual prior to using this machine.

• Read and understand all Warning Labels on this

machine.

• Keep Children away from this machine. Children

must be supervised closely if they are near the

equipment or are present during the operation of

this equipment.

• Consult a physician prior to commencing an

exercise program. If, at any time, you feel faint or

dizzy, or experience pain, stop and consult your

physician.

• Inspect this machine for loose parts or signs of wear.

Pay special attention to Cables and Belts and their

connections. Do not use if found in this condition;

contact Nautilus Customer Service.

• This machine is designed for a User’s Weight Limit

of 300 pounds (136 kg). Do not use if you are over

this weight.

• This machine contains moving parts. Use Caution.

Do not wear loose clothing or jewelry.

• Set up and operate this machine on a solid level

surface.

• This machine is for Consumer use only.

• Do not use additional means to increase the

resistance (lifting load) of this machine.

• Be sure that the Selector Hook is correctly attached

to the Rod End.

• Select a workout area that provides a minimum

clearance behind the rod box of 0.5 ft (15 cm) and

a total width of 6.5 ft (2.0 m). Allow a minimum

of 3.0 ft (0.9 m) free space in front of the machine.

Keep third parties out of this area when the

machine is in use.

• Operate the machine in the manner described

in this manual. It can be hazardous to over-exert

yourself during exercise.

•

Make sure that all positional adjustment devices are

securely engaged.

Used to call attention to POTENTIAL hazards that could result

in personal injury or loss of life.

PRIOR TO USING THIS EQUIPMENT,

OBSERVE THE FOLLOWING WARNINGS.

IMPORTANT SAFETY INSTRUCTIONS

The following deﬁnition applies to the word “Warning” found throughout this manual:

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Label 1

Label 4

Label 2

Label 3

Get To Know Your Bowﬂex Conquest™ Home Gym Warning Labels

The following safety warnings are located on the Bowﬂex Conquest™ home gym. Please read all safety

precautions and warning information prior to using your product.Be sure to replace any warning label if

damaged, illegible, or missing. If you need replacement labels. please call a Nautilus Representative at 1-

800-NAUTILUS (1-800-628-8458) for assistance.

The following safety warnings are located in site speciﬁc areas on the unit. Please review and understand the safety

warning labels and their locations on the unit prior to use.

If you do not have, or cannot ﬁnd, or need to replace a warning label please call 1-800-NAUTILUS (1-800-628-8458) to obtain

a new label.

Label 1: Please make sure all users read, understand, and follow

the warning labels on the home gym. See Figure 1 for

general use safety label.

Location: The warning label in Figure 1 is located on the back of

the lat tower.

Label 2: “Caution: At all times stay out of the paths of moving rods.”

Location: Left and right side of rod box.

Label 3: “Warning: Do not hang from bar.”

Location: Front of lat tower.

Label 4: “Caution: Before each use of this equipment, check all

fasteners, snap hooks, cables and pulley functions. Tighten

and fasten as needed. Check pulleys and cable for wear

and function.”

Location: Back of the lat tower below Label 1.

Get To Know Your Bowﬂex Conquest™ Home Gym Warning Labels

Figure 1

Lat Pull Down Bar

Upper Lat Tower

Rod Cap

Bench Leg Extension

Assembly

Cable

Chest Bar

Power Rod® Pack

Please take your time to read through the entire manual and follow it carefully before attempting to

use your Bowﬂex Conquest™ home gym. Also locate and read all warning labels that are posted on the

machine. It’s important to understand how to properly perform each exercise before you do so using

Power Rod® Resistance.

Get To Know Your Bowﬂex Conquest™ Home Gym

Power Rod® Resistance

Power Rod

® resistance 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 Conquest™

home gym comes with 210

pounds (95 kg) of resistance

[one pair of 5 lb. (2.25 kg)

rods, two pair of 10 lb. (4.5

kg) one pair of 30 lb. (13.5

kg) rods, and one pair of 50

lb. (22.5 kg) rods].

Hooking the Power Rod® Unit to the

Cables

You may use one rod or several rods in combination,

to create your desired

resistance level.

To hook multiple rods up to

one cable, bend the closest

rod toward the cable and

place the cable hook through

that rod cap. You can then

hook up the next closest rod

through the same

cable hook.

Hooking up the closest rod

first prevents rods from

crossing over the top of one

another.

Safety

When connecting the

Power Rod

® caps to

the cable hooks and

disconnecting them, do

not stand so that you are

looking directly over the

top of the rods. Stand off to

the side, so that if a rod is

accidentally released, you

will not be struck by it.

When You Are Not Using Your Bowflex

Conquest™Home Gym

Disconnect the cables from the

Power Rod

® unit

when your are not

using your Bowflex

Conquest™ home

gym. Use the rod

binding strap

included with your

machine

to bind all the rods

together at the top.

You can also place

your cables and

grips through the

strap to keep them

out of the way.

Leaving the rods

and cables under

tension could cause

injury if a rod were inadvertantly released.

How To Use Your Bowﬂex Conquest™ Home Gym

The Workout Bench

Your Bowflex Conquest™ home gym has a number of seat

and bench positions: flat bench forward, flat bench back, 45°

incline and free-sliding seat extension.

To adjust the seat, pull out the Seat Rail Knob, then slide the

seat to one of the three locking holes on the Seat Rail. Release

the Seat Rail Knob to secure when finished.

Removing the Bench:

The Bench easily attaches and releases from the Seat.

To attach the Bench, insert the half hinge on the end of the

Bench into the half hinge on the seat. To remove

the Bench, lift up on the long portion and pull away from seat.

Flat Bench:

The Flat bench position is used for most exercises. You may lock

the bench into a Back (closest to Power Rod

® unit

) or Forward

(furthest from Power Rod

® unit

) position to accommodate height/

reach needs.

45° Incline Bench:

Start with a flat bench, following the above instructions to

release and move the seat and bench. Lift the bench while

sliding the seat toward the

Power Rod

® unit until the bench

back is resting against the Lat Tower.

Free-Sliding Seat:

Remove the Bench, pull out the Seat Rail Knob, give it half a

turn and release to place the Seat in a “free sliding” position

for Aerobic Rowing.

Storing Your Bowflex Conquest™

Home Gym

Folding your Bowflex Conquest™ home gym for storage is easy.

1) Lock the Seat and Bench

into the flat position.

2) Remove all Power Rod® resistance and then

bind the

Power Rod

® unit with the rod binding strap.

3) Remove the Seat Rail Knob from the seat rail.

4) Tilt the bench toward the

Power Rod

® unit.

5) Secure the bench by inserting the Seat Rail

Knob into the hole in the side of the Seat Rail Bracket.

Maintenance and Care of Your

Bowflex Conquest™ Home Gym

Inspect your machine for any worn or loose components prior

to use. Tighten or replace any worn or loose components

prior to use. Pay close attention to cables, or belts and their

connections.

Clean the bench with a non-abrasive household cleaner after

each use. This will keep it looking new. Do not

use automotive cleaner, which can make the bench

too “slick.”

Review all warning notices. The safety and integrity designed

into a machine can only be maintained when the equipment

is regularly examined for damage and repaired. It is the

sole responsibility of the owner to ensure that regular

maintenance is performed. Worn or damaged components

shall be replaced immediately or the equipment removed from

service until the repair is made. Only manufacturer supplied

components shall be used to maintain/repair the equipment.

If you have any questions regarding your Bowflex Conquest™

home gym, please call our Customer Service Department at

1-800-NAUTILUS (1-800-628-8458) or by mail at:

16400 SE Nautilus Drive Vancouver, Washington, USA 98683

How To Use Your Bowﬂex Conquest™ Home Gym

Accessories and Equipment

Hand Grips:

The Hand Grips fit snugly around your hand, ankle, or wrist. Attach the pulley cable clips to

the D-Rings on the Hand Grips to attach them to the cables.

Standard Grip: Grasp the grip and cuff together to form a grip

without inserting your hand through the cuff portion. Most of the

exercises you perform utilize this grip. The Standard Grip also is

used for Hammer Grip exercises, when you need to hold the Hand

Grip vertically for greater wrist support.

Hand Cuff Grip: Slip your hand through the cuff portion of the

grip so that the foam pad rests on the back of your hand. Then

grasp the remainder of the grip that is sitting in your palm. This

method of gripping is great for exercises like front shoulder raises

or any exercise where your palm is facing down.

Ankle Cuff Grip: The cuff opening can be made larger to

accommodate the ankle. Place your hand in the cuff and slide it

away from the grip. Insert your foot or ankle and tighten by sliding

the grip back toward the cuff.

Lat Cross Bar:

The Lat Cross Bar enhances exercises that work back, shoulders and triceps muscles.

Warning:

• Before using the Lat Cross Bar, make sure that all fasteners are in place and tightened.

• Make sure that the Lat Tower cables are securely fastened to the regular Bowflex®

cables and the Bent Lat Bar, Squat Bar or Hand Grips.

• Always use the Bent Lat Bar holders to support the Bent Lat Bar, or remove the bar when

not in use.

• Do not hang from or attempt to perform “chin ups” from the Lat Cross Bar.

• Never pull on the Bent Lat Bar unless there is resistance attached to it.

Leg Extension:

Designed to add more effectiveness exercises that target your legs, thighs, calves, etc.

Caution:

• Before using the Leg Extension, make sure that all fasteners are in place and tightened.

• Make sure that the Extension’s cables are securely fastened to the regular cables.

Grips manufactured under license agreement with Hands-On Sports & Gym Accessories, Inc. Patent #4756527

How To Use Your Bowﬂex Conquest™ Home Gym

Using Your Leg Press Belt

Leg Press Belt:

The Leg Press Belt is used for the Leg Press exercise.

• 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 rod cables.

• Attach the rod cables to the D-rings on the Leg Press Belt so that the

belt is taut.

• Place hands on vertical main frame and push yourself back while placing

feet, one at a time, onto the pulley frame.

• Grasp belt near where it’s attached to the cables and begin to press back.

Attaching The Squat Cables

• Extend the Squat Bar Cables up to

the Chest Bar Pulleys and attach

the ends using the Snap Hooks.

• Use Snap Hooks to attach the Squat Bar

Straps to the opposite end of the

Cables.

• Use Snap Hooks to attach the Squat Bar

Straps to the Squat Bar.

Attaching The Cables

Snap Hook

Squat Bar

Snap Hook

Squat Cable

Chest Bar Pulley

Squat Bar Strap

Attaching The Lat Pull Down Cables

• Extend the Lat Pull Down Cables down to

the Chest Bar Pulleys and attach the ends

using the Snap Hooks.

• Use Snap Hooks to attach the Lat Pull

Down Bar to the opposite end of the

Cables.

Attaching The Cables

Lat Pull Down Bar

Lat Pull Down Cable

Snap Hook

Chest Bar Pulley

Attaching The Leg Extension Cables

• Extend the Leg Extension Cables up to

the Chest Bar Pulleys and attach the ends

using the Snap Hooks.

Snap Hook

Chest Bar Pulley

Leg Extension Cable

Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here

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

Muscle Strength is the maximum force that

you can exert against resistance at one time. Your

muscle strength comes 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 so you can perform only

five to eight repetitions of the exercise before the

muscle fails. Each set of repetitions is followed by

a rest interval that typically runs three times longer

than the set. Later, between exercise sessions, the

muscle overcompensates for the stress and usually

increases in both strength and size.

Muscle Endurance is the ability to perform

repeated contractions. It comes into play when

you cross-country ski or work on your feet all day.

Endurance training addresses the slow twitch,

endurance muscle fibers, which depend on oxygen

for energy. To develop muscle endurance, use

low resistance and high repetitions about 15-20

repetitions in each set, three sets to each exercise,

working the muscle only to fatigue.

Muscle Power is the combination of strength and

speed of the muscular contraction. This is often

misinterpreted as a) being directly associated with

certain skill or sport and/or b) meaning that you must

move fast. Load is actually a more important factor

than speed when attempting to improve power. When

training to achieve muscular power, pick a resistance

that fatigues you in the 3-5 repetition range. When

performing these reps, it is more important to think of

contracting the muscles faster rather than attempting

to move faster. Performing sport simulation exercises

usually results in a deterioration of the motor pattern

or skill. The biomechanically sound method of

improving power in your sport is to train for power

using the correct joint movements, as described in

this manual. Then practice the skill associated with

your sport, learning to apply this newly achieved

power.

Body Composition is the ratio of fat weight (fat)

to lean weight (muscles, bones and tissue). As you

age, the ratio shifts. The fat weight increases and the

lean weight decreases. Training for muscle strength

will generally increase muscle size and aerobic

conditioning will help burn extra calories. Performing

these two forms of exercise, either at different times

or together, will create the greatest changes in body

fat weight.

Balanced Strength and alignment are the result of

equal strength developed in all parts of the body. It

comes into play in your standing and sitting posture,

and in your ability to perform just about any activity

safely and effectively. An over-development of the

back will round the 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 the ability of a muscle or group of

muscles to move the joint through a full range

of motion. Flexibility comes into play when you

execute an overhand serve or stretch for the top

shelf in the kitchen. It is a cooperative movement of

opposite muscle groups. When a muscle contracts,

its opposite muscle group must relax for the action

to occur. Increased flexibility means an increased

range of motion, made possibly by this simultaneous

contracting and relaxing. Good flexibility is important

in protecting the body from injury and can be

achieved through the balanced strength training

programs that are included in this manual.

Cardiovascular Endurance is the ability of the

heart and lungs to supply oxygen and nutrients to

exercising muscles over an extended period of time. It

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

is a critical component of overall fitness

and health.

Define Your Goals

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 follow

the guidelines below.

Understand fitness and its components:

Improperly designed programs can be dangerous.

Take some time to review this manual as well as

other fitness guides.

Know your current fitness level: Before you

start any fitness program you should consult a

physician who will help you determine your current

abilities.

Identify your goals: Goals are critical to

choosing and designing an exercise program that

fits and enhances your lifestyle, but so is strategy.

It’s important not to rush the process and try to

accomplish too much 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

movements and single joint movements. In addition,

select exercises that address complementary muscle

groups.

Put first things first: During each session, first

work muscle groups that need the most training.

Remember your cardiovascular component:

Any fitness program must contain a cardiovascular

fitness component to be complete. So complement

your resistance training with aerobic exercise such

as walking, running, or bicycling.

Training variables: When designing your own

program there are several variables that, when

mixed properly, will equal the right fitness formula

for you. In order to find out the best formula, you

must experiment with several combinations of

variables.

The variables are as follows:

• Training Frequency: The number of times

you train per week. We recommend daily

activity but not daily training of the same

muscle group.

• Training Intensity: The amount of resistance

used during your repetition.

• Training Volume: The number of repetitions

and sets performed.

• Rest Intervals: The time you rest between

sets and the time you rest between workouts.

Once you’ve established a base of fitness,

follow these basic principles:

• Isolate Muscle Groups: Focus work on

specific muscle groups.

• Progressive Loading: The gradual

systematic increase of repetitions, resistance

and exercise period.

Design Your Own Program

Define Your Goals

Working Out

A workout begins in your mind’s eye. With concentration

and visualization you can approach your workout with a

positive, constructive attitude.

A good pre-workout mental routine is to sit and

relax, so that you can focus on what you are about

to do and think about achieving your end goal.

Warming Up

We recommend that you warm up by doing light

stretching and performing light exercises on the Bowflex

Conquest™ home gym.

Cooling Down

An essential part of the exercise routine is the cool

down. Gradually reduce the level of exercise intensity so

that blood does not accumulate in one muscle group, but

continues to circulate at a decreasing rate. Remember to

gradually move yourself into a relaxed state.

Breathing

The most important part of breathing during exercise is,

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

actual performance is not dependent upon the direction

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

process that changes the position of your spine as your

rib cage moves. Here are some tips for breathing:

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 breathing. Depth of inhalation

and exhalation should be natural for the situation.

2) Allow breathing to occur, naturally, don’t force it.

Define Your Goals

Aerobic Rowing — Warm Up or Cool Down

START ACTION

Success Tips

Pectoralis Major; Anterior Deltoids

Muscles worked:

Bench Position:

Accessory:

Pulleys:

Removed, Free Sliding Seat

Leg Press Belt

Chest Bar

START

• Remove the Bench and place the

Seat in Free Sliding position.

• Attach resistance and sit facing

the Power Rod® unit.

• Brace your feet against the

Chest Bar.

• Initiate movement by extending

your knees while simultaneously

bending your arms and pinching

your shoulder blades together.

• Control the return to the Start

position by slowly bending

your legs.

• Maintain good spinal alignment. Keep

chest lifted.

• Bend from the hip during movement, not

from the waist.

• You may hold onto the Leg Press Belt to

improve stability.

FINISH

Warm Up/Cool Down

Warm Up / Cool Down

Bench Press — Shoulder Horizontal Adduction (and elbow extension)

Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)

START ACTION

Success Tips

Pectoralis Major; Anterior Deltoid

Muscles worked:

Bench Position:

Accessory:

Pulleys:

45° incline

Hand Grips

Chest Bar

START

• Grasp Hand Grips in both hands.

• Open your arms into a wide,

elbow bent position. Keeping

elbows and forearms below chest

level, palms forward.

• Raise chest, pinch shoulder

blades together, and maintain a

slight, comfortable arch in your

lower back.

• Slowly press your arms forward

and upward, straightening arms

and moving your hands together.

• Rotate your wrists and forearms

upward.

• Slowly return to Start position.

• Maintain a 60-90° angle between upper

arms and torso during exercise.

• Keep chest muscles tightened. Limit and

control your range of motion.

• Keep knees bent, feet on floor, head back

against bench.

• To improve your pectoralis involvement,

keep your shoulder blades pinched

together throughout upward and

downward movements.

FINISH

START ACTION

Success Tips

Pectoralis Major; Deltoids; Triceps

Muscles worked:

Bench Position:

Accessory:

Pulleys:

45° incline

Hand Grips

Chest Bar

START

• Grasp Hand Grips in both hands.

• Slowly bend your elbows until

hands are at chest level. Rotate

upper arms away from torso,

elbows out, palms forward.

• Line up arms with cables

keeping your wrists straight.

• Raise chest, pinch shoulder

blades together, and maintain a

slight, comfortable arch in your

lower back.

• Press your hands forward,

straightening your arms while

moving your hands together. Do

not lock elbows.

• Return to Start position, keeping

your wrists at shoulder width and

in line with the cables.

• Maintain a 90° angle between upper

arms and torso throughout motion.

• Keep chest muscles tightened. Limit and

control your range of motion.

• Keep knees bent, feet on floor, head back

against bench.

• Keep elbows in front of shoulders.

• Keep shoulder blades pinched together

and maintain good spinal alignment.

FINISH

Chest Exercises

Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension)

Incline Bench Press — Shoulder Horizontal Adduction (and elbow extension)

START ACTION

Muscles worked:

Pectoralis Major; Deltoids; Triceps

Bench Position:

45° incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Maintain a 90° angle between your upper

arms and torso at the start of the motion,

and slightly less than 90° at the finish.

• Keep knees bent, feet on floor, head back

against bench.

• Do not let your elbows travel behind your

shoulders.

• Keep shoulder blades pinched together

and maintain good spinal alignment.

START

• Grasp Hand Grips in both hands.

• Cables travel above forearms.

Keep your forearms in line with

the cables at all times.

• Bend your elbows back, keeping

upper arms at a 90° angle from

torso. Forearms 10-15° (6-8" or

13-20 cm) higher than Bench

Press position.

• Raise chest, pinch shoulder

blades together, and maintain a

slight arch in your lower back.

• Slowly press your hands forward,

straightening your arms and

moving hands to the center and

downward, at least 10° above

your shoulders.

• Slowly return to the starting

position, keeping your wrists

steady and your movements slow

and controlled.

FINISH

START ACTION

Muscles worked:

Pectoralis Major; Deltoids; Triceps

Bench Position:

45° incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Maintain a 90° angle between your upper

arms and torso at the start of the motion,

and slightly less than 90° at the finish.

• Keep knees bent, feet on floor, head back

against bench.

• Do not let your elbows travel behind your

shoulders.

• Keep shoulder blades pinched together

and maintain good spinal alignment.

START

• Grasp Hand Grips in both hands.

• Cables travel beneath arms,

forearms aligned with cables.

• Bend your elbows back, keeping

upper arms at a 90° angle from

your torso. Elbows should be 10°

(5-6" or 13-15 cm) lower than the

standard Bench Press position.

• Raise chest, pinch shoulder

blades together, and maintain a

comfortable arch in lower back.

• Slowly press your hands forward,

straightening your arms while

moving your hands to the center

and downward, at least 10°

below your shoulders. Do not

lock your elbows.

• Slowly return to the starting

position, keeping your wrists

steady and your movements slow

and controlled.

FINISH

Chest Exercises

Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)

Incline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)

START ACTION

START

• Grasp Hand Grips in both hands.

• Open your arms into a wide,

elbow bent position. Press

your forearms upward. At full

extension, your elbows should be

level with your ears.

• Raise chest, pinch shoulder

blades together, and maintain a

slight, comfortable arch in your

lower back.

• Press your arms forward and

upward, straightening arms and

moving your hands together.

• Rotate your wrists and forearms

upward.

• Return to Start position, slowly

returning your arms in front of

you, just below chest level.

FINISH

START ACTION

START

• Grasp Hand Grips in both hands.

• Open your arms into a wide,

elbow bent position, press your

forearms downward. At full

extension, hands should be level

with your hips.

• Raise chest, pinch shoulder

blades together, and maintain a

slight, comfortable arch in your

lower back.

• Press your arms forward and

upward, straightening arms and

moving your hands together.

• Rotate your wrists and forearms

upward.

• Return to Start position, slowly

returning your arms in front of

you, just below chest level.

FINISH

Muscles worked:

Pectoralis Major; Anterior Deltoid

Bench Position:

45° incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Maintain a 60-90° angle between upper

arms and torso during exercise.

• Keep chest muscles tightened. Limit and

control your range of motion.

• Keep knees bent, feet on floor, head back

against bench.

• To improve your pectoralis involvement,

keep your shoulder blades pinched

together throughout upward and

downward movements.

Muscles worked:

Pectoralis Major; Anterior Deltoid

Bench Position:

45° incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Maintain a 60-90° angle between upper

arms and torso during exercise.

• Keep chest muscles tightened. Limit and

control your range of motion.

• Keep knees bent, feet on floor, head back

against bench.

• To improve your pectoralis involvement,

keep your shoulder blades pinched

together throughout upward and

downward movements.

Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction

Lying Cable Crossover — Shoulder Extension/Adduction (elbow stabilized)

START ACTION

START

• Lie flat on your back, head

toward the Power Rod® unit.

Position yourself far enough

down the Bench to grasp the

Hand Grips over your head with

arms straight.

• Grasp the Hand Grips, palms

facing up.

• Tighten your abdominals to

stabilize your spine. Maintain a

slight, comfortable arch in your

lower back.

• Keeping your arms straight, move

your hands in an arc upward and

across your torso toward the

opposite thigh.

• Control the return to the Start

position by slowly moving your

arms back overhead, releasing

the shoulder blades and keeping

arms straight.

FINISH

START ACTION

START

• Sit on the bench facing away

from the Power Rod® unit.

• Reach behind your body and

grasp one Hand Grip with an

overhand grip, as shown above.

• Bend your elbows until your

hands are level with your waist.

• Using moderate speed, rotate

your trunk and press your arm

(s) forward to full extension,

allowing shoulder blade to move

forward at the end of the punch.

• Slowly return to the Start

position. Do not relax the tension

in your arm.

• You may vary this exercise by

using bilateral movement with

both arms or punching upward or

downward.

FINISH

Muscles worked:

Anterior Deltoid; Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Maintain an upright, erect posture as

your trunk rotates with the punch.

• Keep knees bent and feet on floor.

• Maintain good spinal alignment.

Muscles worked:

Pectoralis Major

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep chest lifted throughout exercise.

• Keep knees bent, feet on floor, head

back against bench.

Chest Exercises

Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow ﬂexion)

Standing Lateral Shoulder Raise — Shoulder Extension (elbow stabilized)

START ACTION

START

• Remove the bench and stand on

the platform, straddling the seat

rail and facing the Power Rod®

unit.

• Grasp the Hand Grips, palms

facing each other.

• Align your spine and bend

forward slightly at the hips (15-

20°).

• Let arms hang in line with cables.

• Elevate shoulders slightly toward

back of head, keeping spine

• Slowly raise your arms out to

your sides, at a 90° angle from

your body.

• Keep your forearms facing

outward throughout the

movement.

• Slowly return to the Start position

without relaxing muscle tension.

FINISH

START ACTION

START

• Sit on the bench facing Power

Rod® unit.

• Grasp the Hand Grips. Keep

palms down and arms straight.

• Sit up straight. Bend slightly from

hips until arms are in front of

body at a 90° angle from torso.

• Lift your chest and keep your

shoulder blades together.

• Keep forearms in line with

cables.

• Allowing your arms to bend

slowly, move your elbows

outwards and backwards,

keeping a 70-90° angle between

your upper arms and torso.

• Move until your elbows are

slightly behind your shoulders,

then slowly reverse back to the

Start position.

• Keep your shoulder blades

tightened throughout motion.

FINISH

Muscles worked:

Rear and Middle Deltoids; Posterior

Rotator Cuff; Upper Latissimus; Teres

Major; Trapezius; Rhomboids

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Maintain a 90° angle between your

upper arms and torso during motion.

• Keep knees bent and feet on floor.

• To work one arm at a time, place non-

working hand on bench to stabilize.

• Keep shoulder blades pinched

together and maintain good spinal

alignment.

Muscles worked:

Middle Deltoids; Upper Trapezius

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

Leg Extension:

Removed

Success Tips

• Do not swing your arms upward or

move your trunk during the motion.

• Keep your feet on floor.

Shoulder Exercises

Seated Shoulder Press — Shoulder Adduction (and elbow extension)

Front Shoulder Raise — Shoulder Flexion (elbow stabilized)

START ACTION

START

• Sit on the bench, facing away

from the Power Rod® unit.

• Keep your chest up, abs tight

and maintain a slight arch in

lower back.

• Grasp the Hand Grips, palms

facing back, arms straight at

your sides.

• Keeping your arms straight,

move them forward, leading

with your forearms, until arms

are extended in front of you at

shoulder height.

• Arms may be moved alternately

or together.

• Slowly return to the Start position

next to the torso.

FINISH

START ACTION

START

• Sit on the bench facing away

from the Power Rod® unit.

• Keep your chest up, abs tight

and maintain a slight arch in

lower back.

• Grasp Hand Grips, palms facing

out.

• Raise the Hand Grips to shoulder

level, keeping your palms facing

forward.

• Straighten your arms slowly over

your head, focusing on moving

your elbows up and inward

toward your ears.

• Slowly return to the Start

position, keeping tension in your

front shoulder muscles.

FINISH

Muscles worked:

Front Deltoids; Upper Trapezius; Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep knees bent and feet on floor.

• Do not increase the arch in your lower

back as you raise your arms, but keep

your spine steady and tight.

• Keep abdominals tight and maintain

good spinal alignment.

Muscles worked:

Front and Middle Deltoids

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep abdominals tight and maintain

good spinal alignment.

• Keep knees bent and feet on floor.

• Do not increase the arch in your lower

back as you raise your arms, but keep

your spine steady and tight.

Shoulder Exercises

Shoulder Extension — (elbows stabilized)

Shoulder Shrug — Scapular Elevation

START ACTION

START

• Stand on the platform, facing the

Power Rod® unit.

• Reach down and grasp the Hand

Grips, palms facing each other.

• Let your arms hang at your sides.

• Slowly raise your shoulders

towards the back of your head,

keeping your neck and head still.

• Slowly reverse back to the

Start position, keeping your

upper trapezius muscles tight

throughout the motion.

FINISH

START ACTION

START

• Sit on the bench facing Power

Rod® unit.

• Grasp the Hand Grips, palms

facing down, arms straight and

at approximately a 45° angle

from torso.

• Tighten your trunk muscles

to stabilize your spine while

maintaining a slight arch in the

lower back.

• Initiate movement by pinching

shoulder blades together.

• Continue movement by moving

your hands in an arc downward,

along your sides, until hands are

level with hips.

• With controlled movement,

slowly return to the Start

position.

FINISH

Muscles worked:

Upper Trapezius

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep abdominals tight and maintain

good spinal alignment.

• Do not bend your neck or slouch

during this exercise.

• Raise shoulders evenly.

• For variation, try this exercise bent

forward slightly from the hips.

Muscles worked:

Latissimus Dorsi; Teres Major; Rear Deltoid;

Middle Trapezius; Rhomboids; Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep knees bent and feet flat on floor.

• Keep your lats tightened throughout the

motion.

• Keep abdominals tight and maintain good

spinal alignment.

• Release your shoulder blades at the

end of each rep and initiate new rep by

retracting your shoulder blades.

Shoulder Exercises

Shoulder Rotator Cuff — Internal Rotation

Shoulder Rotator Cuff — External Rotation

START ACTION

START

• Sit on the Bench, one side

toward the Power Rod® unit.

• Using the arm farthest from the

Power Rod® unit, grasp the

Hand Grip nearest you and draw

that upper arm into your torso,

keeping your forearm at a 90°

angle from torso.

• Allow forearm to rest against

your abdomen, elbow at your

side to remove cable tension

• Use a light resistance.

• Rotate your forearm away from

your abdomen, keeping your

elbow at your side throughout

motion.

• Slowly return to the Start

position, maintaining controlled

motion.

FINISH

START ACTION

START

• Sit on the Bench, one side

toward the Power Rod® unit.

• Grasp the Hand Grip nearest you

and draw your upper arm into

your torso, keeping your forearm

at a 90° angle from torso.

• Give yourself enough distance to

eliminate slack in the cable.

• Use a light resistance.

• Rotate your forearm toward your

abdomen, keeping your elbow at

your side throughout motion.

• Slowly return to the Start

position, maintaining controlled

motion.

FINISH

Muscles worked:

Subscapularis

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep knees bent and feet flat on floor.

Lean head back against the bench.

• Keep your spine aligned and a slight arch

in your lower back.

• Maintain a 90° angle between forearms

and torso throughout exercise.

• Do not rotate the spine to get additional

range of motion.

Muscles worked:

Infraspinatus; Teres Minor

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep knees bent and feet flat on floor.

Lean head back against the bench.

• Keep your spine aligned and a slight arch

in your lower back.

• Maintain a 90° angle between forearms

and torso throughout exercise.

• Do not rotate the spine to get additional

range of motion.

Shoulder Exercises

Seated Lateral Shoulder Raise — Shoulder Flexion (elbows stabilized)

START ACTION

START

• Sit on the bench facing Power

Rod® unit.

• Spread the cuff from the Hand

Grips and slide them over your

forearms, near the elbow.

• Keep your chest lifted,

maintaining a slight arch in your

lower back.

• Raise your arms directly out to

your sides, nearly shoulder level.

• At the top of the movement, you

may need to rotate your hands

slowly to prevent the cuff from

sliding off.

• With controlled movement,

slowly return to the Start

position.

FINISH

Scapular Retraction

START ACTION

START

• Sit on the Bench facing the

Power Rod® unit.

• Grasp the Hand Grips , palms

facing each other.

• Keeping your arms straight,

slowly pinch your shoulder

blades together.

• When shoulder blades are fully

retracted, slowly return to the

Start position.

FINISH

Muscles worked:

Supraspinatus; Middle Deltoids; Trapezius

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep knees bent and feet flat on floor.

• Keep abdominals tight and maintain good

spinal alignment.

• Do not increase swing arms upward or

move trunk during movement.

Muscles worked:

Middle Trapezius; Rhomboids

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Do not lose spinal alignment—keep your

chest lifted.

• Keep knees bent and feet flat on floor.

• Keep your spine aligned and a slight arch

in your lower back.

• Do not use your arm muscles for this

movement.

Lying Lat Pulldowns

Low Back Extension — Seated (with hip extension)

START ACTION

START

• Sit on the bench, facing Power

Rod® unit.

• Grasp the Hand Grips and

slide them over your forearms,

tightening near your elbows.

• Brace your heels on the platform,

knees bent comfortably, arms

crossed in front of chest. Pull the

Hand Grips into your chest.

• Pinch shoulder blades together

and lean forward from the hips

only.

• Keeping your chest lifted, move

your entire torso backwards by

pivoting at the hips.

• Slowly return to the Start position

without slouching or changing

spinal alignment.

FINISH

START ACTION

START

• Lie on your back on the bench,

head near the Power Rod® unit.

• Slip your arms through the Hand

Grips, slide the cuffs past your

elbows and tighten them enough

to stabilize.

• With your palms facing inward,

slide your body down the bench

far enough that your arms are

fully extended—your posterior

may hang off the end of the

bench.

• Initiate the movement by

pulling your shoulder blades

downward. Slowly start bending

your elbows, pulling them down

toward your hips and then

inward into your trunk.

• Slowly return to the Start

position, allowing your arms and

shoulder blades to move back

without relaxing the tension in

your shoulders.

FINISH

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep knees bent and feet flat on floor.

Lean head back against the bench.

• Keep your spine aligned, abs tight and a

slight arch in your lower back.

• Keep your lats tightened throughout this

exercise.

• Release your shoulder blades at the top

of each rep. Initiate each new rep by

depressing your shoulder blades.

Muscles worked:

Lower Trapezius

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep knees bent and feet flat on floor.

Lean head back against the bench.

• Keep your spine aligned, abs tight and a

slight arch in your lower back.

• Keep your lats tightened throughout this

exercise.

• Release your shoulder blades at the top

of each rep. Initiate each new rep by

depressing your shoulder blades.

Back Exercises

Pulldowns — Shoulder Adduction (with elbow ﬂexion)

Narrow Pulldowns with Hand Grips — Shoulder Extension (with elbow ﬂexion)

START ACTION

START

• Attach a Hand Grip to each cable

on the Lat Tower Pulleys.

• Straddle the bench facing the

Power Rod® unit, grasp a Hand

Grip in each hand, palms facing

each other and sit down on the

bench.

• Position your thighs directly

under the Lat Tower pulleys. Sit

upright.

• Keep hands at shoulder width,

arms straight. Initiate movement

by pulling your shoulder blades

down and together while

simultaneously bending your

elbows, drawing them down and

inward towards your sides.

• At the end of the motion, arms

should be near your sides.,

shoulder blades depressed,

forearms facing upward.

• Slowly return to Start position.

FINISH

START ACTION

START

• Grasp the Bent Lat Bar using

the wide grip determined by

following the directions in the

Success Tips, then sit on the

bench, facing the Power Rod®

unit.

• Position your thighs directly

under the Lat Tower pulleys. Sit

upright.

• Keep your arms extended and

straight.

• Initiate movement by pulling

shoulder blades together while

simultaneously drawing elbows

down and inward.

• Bent Lat Bar may not touch your

chest. At the end of the motion,

arms should be near your sides,

shoulder blades fully depressed.

• Keep forearms facing upward.

• Slowly return to Start position.

FINISH

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Bench Position:

Flat Bench Forward

Accessory:

Bent Lat Bar

Pulleys:

Lat Tower

Success Tips

• Keep knees bent and feet flat on floor.

• To determine the appropriate grip width

for you, hold your arms straight out to

your sides at shoulder height. Bend your

elbows approximately 90°. Hands should

be no wider apart than your elbows

(beginners may narrow their grip to

increase comfort).

• Keep your spine aligned, abs tight and a

slight arch in your lower back.

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Pulleys:

Lat Tower

Success Tips

• Keep your chest lifted, abs tight, and a

very slight arch in your lower back.

• Keep knees bent and feet flat on floor.

• Keep the lats tightened throughout the

entire motion.

Back Exercises

Lying Lat Fly — Shoulder Adduction

Lying Narrow Lat Pulldowns

START ACTION

START FINISH

START ACTION

START

• Lie on your back, head toward

Power Rod® unit, knees at the

edge of bench.

• Grasp the Hand Grips, then

straighten your arms out to your

sides, hands slightly above your

head, palms facing away from

pulleys.

• Tighten your abs to stabilize your

spine while maintaining a slight

arch in your lower back.

• Initiate the movement by

pulling your shoulder blades

downwards. Pull your arms in an

arc into your sides, keeping them

as straight as possible and using

slow, controlled movement.

• Slowly return to the Start

position, allowing your arms and

shoulder blades to move back

upward and outward toward the

Power Rod® unit.

FINISH

• Lie on your back on the bench,

head near the Power Rod® unit.

• Slip your arms through the Hand

Grips, slide the cuffs past your

elbows and tighten them enough

to stabilize.

• With your palms facing inward,

slide your body down the bench

far enough that your arms are

fully extended—your posterior

may hang off the end of the

bench.

• Initiate the movement by

pulling your shoulder blades

downward. Slowly start bending

your elbows, pulling them down

toward your hips and then

inward into your torso.

• Slowly return to the Start

position, allowing your arms and

shoulder blades to move back

without relaxing the tension in

your shoulders.

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Bench Position:

Flat Bench Back

Accessory:

Shoulder Cuff

Pulleys:

Chest Bar

Success Tips

• Keep knees bent and feet flat on floor.

• Keep your lats tightened throughout

entire motion.

• Keep your spine aligned, abs tight and a

slight arch in your lower back.

• Release your shoulder blades at the end

of each rep. Initiate each new rep by

depressing your shoulder blades.

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Bench Position:

Flat Bench Forward

Accessory:

Bent Lat Bar

Pulleys:

Lat Tower

Success Tips

• Keep knees bent and feet flat on floor.

Lean head back against the bench.

• Keep your spine aligned, abs tight and a

slight arch in your lower back.

• Keep your lats tightened throughout this

exercise.

• Release your shoulder blades at the top

of each rep. Initiate each new rep by

depressing your shoulder blades

Back Exercises

Seated Lat Rows — Shoulder Extension (and elbow ﬂexion)

START ACTION

START

• Sit on the bench facing Power

Rod® unit, with your posterior

near the back (leg extension)

end of the bench.

• Grasp the Hand Grips, palms

facing each other.

• Place your heels on the edge of

the Standing Platform and bend

your knees comfortably.

• Initiate the movement by

pinching your shoulder blades

together.

• Pull your upper arms downward

and backward, brushing past the

sides of the body while keeping

your forearms pointing in the

direction of the cable.

• Slowly return to the

Start position.

FINISH

Stiff-Arm Pulldown — Shoulder Extension (elbow stabilized)

START ACTION

START

• Straddle the Seat Rail facing the

Power Rod® unit.

• Grasp the Bent Lat Bar with your

palms facing down.

• Step back slightly, making sure

that there is enough movement

in the cable to complete your

full range of motion with this

exercise.

• Bend slightly from hips, lift chest

and tighten your abs to stabilize

spine.

• Initiate the movement by

lowering your shoulder blades,

bringing them down and together.

• Keep your arms straight, moving

your hands downward in an arc

and slowly in toward your thighs.

• Slowly return to the Start position

without relaxing muscle tension.

FINISH

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep knees bent and feet flat on floor.

• Do not bend your torso forward.

• Keep your chest lifted and maintain

spinal alignment.

• Release your shoulder blades at the end

of each rep. Initiate each new rep by

pinching your shoulder blades

Muscles worked:

Latissimus Dorsi; Teres Major; Rear

Deltoids; Lower Trapezius; Biceps

Bench Position:

Removed

Accessory:

Bent Lat Bar

Pulleys:

Lat Tower

Success Tips

• Keep your lats tightened throughout the

entire motion.

• Keep your chest lifted and maintain

spinal alignment, keeping a very slight

arch in your lower back.

• Release your shoulder blades at the end

of each rep. Initiate each new rep by

depressing your shoulder blades.

• Keep your elbows nearly straight (do not

lock elbows) throughout exercise.

Back Exercises

Bent Over Row

START ACTION

START

• Stand on platform. Reach down

and grasp the Squat attachment

with palms facing backward.

• Let your arms hang extending in

the direction of the pulleys

• Keep back flat and knees bent

• Begin your motion by moving

elbows back as you bring the

hand grips to a point below your

chest line.

• Slowly reverse the motion,

keeping knees bent and back flat

FINISH

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Bench Position:

Removed

Accessory:

Squat Bar Attachment

Pulleys:

Squat Pulley Frame

Success Tips

• Keep knees bent and feet flat on floor.

• Do not bend your torso forward.

• Keep your chest lifted and maintain

spinal alignment.

• Release your shoulder blades at the end

of each rep. Initiate each new rep by

pinching your shoulder blades

Back Exercises

Triceps Pushdown — Elbow Extension

Single Arm Pushdown — Elbow Extension

START ACTION

START

• Straddle the Seat Rail facing the

Power Rod® unit, and grasp one

Hand Grip, palm facing up.

• Stand approximately 1-2 feet or

.3-.6 m from Lat Tower (adjust for

comfort).

• Bring your arm in front of you,

keeping the Hand Grip at chest

level.

• Bend over slightly from hips, so

that your shoulder is directly

over your hand.

• Keeping your upper arm

stationary, elbow next to trunk,

slowly push your arm downward

in a gentle arc until your hand is

near top of the thigh.

• Keeping your triceps tightened,

slowly reverse the arcing motion,

bringing the Hand Grip back to

the Start position.

FINISH

START ACTION

START

• Straddle the Seat Rail, facing the

Power Rod® unit.

• Grasp the Bent Lat Bar, palms

facing down.

• Stand approximately 2-3 feet or

.6-.9 m from Lat Tower (adjust for

comfort).

• Bring hands in front of

you, keeping the Lat Bar

approximately at rib level.

• Bend over slightly from hips,

shoulders directly over hands.

• Keeping your upper arms

stationary, elbows next to trunk,

slowly push your arms downward

in a gentle arc until hands are

near tops of your thighs.

• Keeping your triceps tightened,

slowly reverse the arcing motion

and bring the Bent Lat Bar back

to the Start position.

FINISH

Muscles worked:

Triceps

Bench Position:

Removed

Accessory:

Bent Lat Bar

Pulleys:

Lat Tower

Success Tips

• Keep your upper arms motionless and

your wrists straight.

• Keep your chest lifted, abs tight and

maintain a slight arch in lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

Muscles worked:

Triceps

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Lat Tower

Success Tips

• Keep your upper arms motionless and

your wrists straight.

• Keep your chest lifted, abs tight and

maintain a slight arch in lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

Arm Exercises

French Press — Elbow Extension overhead

Lying Triceps Extension — Elbow Extension

START ACTION

START

• Lie on the bench, head toward

the Power Rod® unit, knees bent

and feet flat on the floor.

• Reach overhead and grasp

the Hand Grips, palms facing

upward.

• Keep your hands up, near your

shoulders, spreading your back

and shoulders into the bench.

• Raise your chest and pinch your

shoulder blades together.

• Keeping your arms stationary,

slowly straighten your elbows,

bringing your hands in an

arcing motion until they are

approximately 1 foot or .3 m

above your thighs.

• Slowly reverse the arcing motion

bringing your hands back to the

Start position.

FINISH

START ACTION

START

• Sit on the bench facing away

from the Power Rod® unit,

keeping knees bent and feet flat

on floor.

• Reach behind and grasp one or

both of the Hand Grips, palms

facing inward.

• Draw arms up until elbows are

pointing forward, hands behind

head.

• Keeping your upper arms

stationary, straighten your

elbows, bringing your hands

overhead, palms facing out.

• Stop your motion before your

elbows are completely straight,

and then reverse your motion,

slowly returning to the Start

position without relaxing muscle

tension.

FINISH

Muscles worked:

Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep your upper arms motionless and

your wrists straight.

• Keep your chest lifted and maintain

spinal alignment, keeping a very slight

arch in your lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

Muscles worked:

Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep your chest lifted and maintain a

very slight arch in your lower back.

• Keep knees bent and feet flat on floor.

• Keep your upper arms motionless and

your wrists straight.

• Tighten the triceps throughout the

exercise, using controlled motion

throughout the exercise.

Arm Exercises

Cross Triceps Extension

Lying 45° Triceps Extension — Elbow Extension

START ACTION

START

• Lie flat on the Bench, head

toward the Power Rod® unit.

Keep your knees bent and your

feet flat on the floor.

• Reach overhead and grasp the

Hand Grips, palms facing up.

• Keep your elbows bent, bringing

your upper arms to the front, at

approximately a 45° angle from

the front of your torso.

• Keeping your upper arms

stationary and next to your torso,

straighten your arms in an arcing

motion inward and down toward

your legs.

• Fully straighten your arms and

then, with a controlled motion,

slowly bring your arms back to

the Start position without moving

your upper arms.

FINISH

START ACTION

START

• Sit facing away from the Power

Rod® unit.

• Reach one hand over the

opposite shoulder (right hand

over left and vice versa) and

grasp a Hand Grip. Bend your

elbow until your hand is above

your chest, palm facing the floor.

• With your free hand, stabilize the

active hand at the elbow.

• Keeping your upper arm

stationary, straighten your elbow,

slowly extending your arm

outward, using an arcing motion

and stopping approximately 90°

from your chest.

• Keeping your triceps tightened,

slowly reverse the arcing motion

and bring your arm back to the

Start position.

FINISH

Muscles worked:

Triceps

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep your upper arm motionless and

your wrists straight.

• Keep your chest lifted, pinch your

shoulder blades together and maintain a

slight arch in lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

Muscles worked:

Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep your upper arms motionless and

your wrists straight throughout the

entire exercise.

• Keep your chest lifted, spine aligned,

and a slight arch in your lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

Arm Exercises

Seated Triceps Extension — Elbow Extension

Standing Biceps Curl — Elbow Flexion (in supination)

START ACTION

START

• Straddle the Seat Rail, facing the

Power Rod® unit.

• Reach down and grasp the Hand

Grips, palms facing forward.

• Straighten, keeping your arms by

your sides, elbows loose.

• Keeping your upper arms

stationary and your elbows at

your sides, slowly curl the Hand

Grips forward, then upward and

in towards your shoulders.

• Slowly reverse the arcing motion

bringing your hands back to the

Start position.

FINISH

START ACTION

START

• Sit facing away from the Power

Rod® unit.

• Using an overhand grip, reach

behind you and grasp the Hand

Grips, bending your elbows until

your hands are near the top of

your head, palms facing up.

• Keep your arms in line with the

cables.

• Keeping your upper arms

stationary, slowly straighten your

elbows moving your arms in an

arcing motion upward, over your

head until they are approximately

90° from your torso.

• Stop the motion before your

elbows are completely straight,

and then reverse your motion,

slowly returning to the Start

position without relaxing muscle

tension.

FINISH

Muscles worked:

Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep knees bent, feet flat on the floor.

• Lay your head back against the bench.

• Keep your chest lifted, shoulders

pinched together, and a very slight arch

in your lower back.

• Keep your upper arms and shoulders

motionless and your wrists straight.

• Tighten the triceps throughout the

exercise, using controlled motion

Muscles worked:

Biceps

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep your chest lifted, abs tight and a

very slight arch in your lower back.

• Keep your elbows at your sides and

your wrists straight.

Arm Exercises

Seated Biceps Curl — Flexion (in supination)

Lying Biceps Curl — Elbow Flexion (in supination)

START ACTION

START

• Sit on the bench, facing the

Power Rod® unit. Keep your

knees bent and feet flat on the

floor.

• Grasp the Hand Grips, keeping

your arms straight and palms up.

• Lie back completely with your

head supported by the bench.

• Curl the Hand Grip forward and

up, toward your shoulder, making

sure to keep your upper arm

completely motionless and your

elbows at your sides.

• Slowly bring your arm back to

the Start position, maintaining

the same arc of motion.

FINISH

START ACTION

START

• Sit on the bench, facing the

Power Rod® unit. Keep one foot

flat on the floor, and bend the

other leg, bringing your foot up

onto the bench, knee slightly

turned outward.

• With the arm on the same side

as your lifted leg, reach forward

and grasp a Hand Grip, keeping

your elbow bent. Allow your

upper arm (not elbow) to rest on

the elevated knee.

• Slowly curl your forearm up

toward your shoulder, keeping

the upper arm completely still.

• Keeping your biceps tightened,

slowly reverse the curling motion

and bring your arm back to the

Start position.

FINISH

Muscles worked:

Biceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep your upper body motionless and

your wrists straight.

• Keep your chest lifted, trunk muscles

tight and maintain a slight arch in lower

back.

• Keep your spine aligned throughout

movement

Muscles worked:

Biceps; Brachialis; Brachioradialis

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep your upper arms motionless and

your wrists straight throughout the

entire exercise.

• Keep your chest lifted, spine straight,

and a slight arch in your lower back.

Arm Exercises

Seated Wrist Extension

Standing Wrist Curl

START ACTION

START

• Straddle the Seat Rail, facing the

Power Rod® unit.

• Reach down and grasp the Hand

Grips, palms facing forward.

• Straighten, keeping your upper

arms and elbows by your sides,

elbows loose.

• Bend your elbows 90°, palms

up, and maintain that position

throughout the entire exercise.

• With your upper arms stationary

and your elbows at your sides,

slowly curl your fists toward the

front of your forearms.

• Keeping your forearms still,

slowly let your fists return to the

Start position.

FINISH

START ACTION

START

• Sit facing the Power Rod®

unit with your knees bent, feet

together and flat on the bench.

Sit far back enough on the bench

to maintain physical and cable

tension throughout exercise.

• Grasp the Hand Grips, palm

facing down, and rest your mid-

forearms on your lower thighs,

keeping your elbows flared

slightly to the side.

• Slowly curl the back of your

fists backward towards your

forearms.

• Stop when wrists are 90°

from forearms or when you

experience discomfort.

• Slowly return to the Start

position.

FINISH

Muscles worked:

Forearms

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Move slowly and keep tension in the

back of the forearms at all times.

• Keep your chest lifted, trunk muscles

tightened, and a very slight arch in your

lower back.

• You may perform this exercise one arm

at a time to make it easier to focus and

isolate the back of your forearms, or

with both arms simultaneously to save

time

Muscles worked:

Biceps; Forearms

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep your chest lifted, trunk muscles

tight and a very slight arch in your lower

back.

• Move slowly, keeping tension in the

front of your forearms at all times.

• Do not increase or decrease the bend in

your elbow during this exercise—keep

all motion in the wrist.

• Do not rock your body back and forth

during wrist motion.

Arm Exercises

Reverse Curl — Elbow Flexion (in pronation)

Seated Wrist Curl — Wrist Flexion

START ACTION

START

• Sit facing the Power Rod®

unit with your knees bent, feet

together and flat on the bench.

Sit far back enough on the bench

to maintain physical and cable

tension throughout exercise.

• Grasp the Hand Grips, palm

facing up, and rest your mid-

forearms on your lower thighs,

allowing the wrists to bend

downward.

• Slowly curl your fists towards the

front of your forearms.

• Return to the Start position

slowly, without relaxing the

muscle tension in your wrists.

FINISH

START ACTION

START

• Straddle the Seat Rail, facing the

Power Rod® unit.

• Reach down and grasp the Hand

Grips, palms facing backward.

• Straighten, keeping your upper

arms and elbows by your sides,

elbows loose.

• Keeping your palms facing down,

use your forearms to slowly bend

your elbows, curling the Hand

Grips forward, then upward and

in towards your shoulders.

• Keep your elbows at your sides

and your upper arms completely

still.

• Slowly reverse the curling motion

and bring your arms back to Start

position.

FINISH

Muscles worked:

Brachialis; Brachioradialis; Biceps

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep your upper body motionless,

elbows at your sides and your wrists

straight.

• Keep your trunk muscles tight and

maintain a slight arch in lower back.

Muscles worked:

Forearms

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Move slowly, keeping tension in the

front of the forearms at all times.

• Keep your chest lifted, trunk muscles

tightened, and a slight arch in your

lower back.

• You can perform this exercise one arm

at a time to make it easier to focus

and isolate the front of your forearms,

or you can perform it with both arms

simultaneously to save time.

Arm Exercises

Standing Wrist Extension

START ACTION

START

• Straddle the Seat Rail, facing the

Power Rod® unit.

• Reach down and grasp the Hand

Grips, palms facing backward.

• Straighten, keeping your upper

arms and elbows by your sides.

• Bend your elbows 90°, and hold

that position for the duration of

this exercise.

• Slowly curl the back of your

fists backward towards your

forearms.

• Stop when wrists are 90°

from forearms or when you

experience discomfort.

• Keeping your forearms still,

slowly return to the Start

position.

FINISH

“Rope” Pushdown — Elbow Extension

START ACTION

START

• Straddle the Seat Rail, facing the

Power Rod® unit.

• With each hand, grasp the

opposite Hand Grip (right to left,

etc.), palms facing down.

• Stand approximately 2-3 feet or

.6-.9 m from Lat Tower (adjust for

comfort).

• Cross the cables, palms facing

each other, as if grabbing a rope.

• Keep your elbows bent, upper

arms at your sides.

• Keeping your upper arms

stationary, elbows next to trunk,

slowly straighten your arms

downward, in a gentle arc,

until hands are near tops of

your thighs, hands and elbows

straightened and directly in line

with shoulders.

• Keeping your triceps tightened,

slowly reverse the arcing motion

and bring the Hand Grips back to

the Start position.

FINISH

Muscles worked:

Forearms; Brachialis

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Move slowly and keep tension in the

wrists at all times.

• Keep your chest lifted, trunk muscles

tightened, and a very slight arch in your

lower back.

• Do not increase or decrease the bend in

your elbow—perform the entire motion

at your wrist.

• Do not rock your body during this

exercise.

Muscles worked:

Triceps

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Lat Tower

Success Tips

• Keep your upper arms motionless and

your wrists straight.

• Keep your chest lifted, abs tight and

maintain a slight arch in lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

• Keep your chest lifted, trunk muscles

tightened, and a very slight arch in your

lower back.

Arm Exercises

Reverse Crunch — Spinal Flexion

Resisted Reverse Crunch — Spinal Flexion

START ACTION

START

• Face the Power Rod® unit, and

attach an Ankle Cuff to each

ankle.

• Lie back on the bench, head

away from the Power Rod® unit.

• Bend your hips and knees at 90°

angles, as shown.

• Reach behind your head and

grasp the Seat.

• Relax your neck.

• Tighten your abs and slowly curl

your hips toward your rib cage.

Move as far as you can without

using your legs or curling onto

your shoulder blades.

• Slowly reverse the motion,

returning to the Start position

without relaxing your abs.

FINISH

START ACTION

START

• Lie on the bench, head toward

the Power Rod® unit, grasp

bench for support.

• Bend your hips and knees until

your legs are in a “seated”

position as shown above—knees

and hips at 90° angles.

• If maintaining this position is

difficult, adjust to one you can

maintain for the duration of this

exercise. As you strengthen, this

position will become easier.

• Tighten your abs, and then slowly

curly your hips toward your rib

cage. Move as far as you can

without using your legs to get

momentum.

• Do not curl up onto your shoulder

blades.

• Slowly reverse the motion,

returning to the Start position

without relaxing.

FINISH

Muscles worked:

Rectus Abdominus

Bench Position:

Flat Bench Back

Accessory:

None

Pulleys:

None

Success Tips

• Keep your upper body, knees and hips

stationary. Relax your neck.

• Tighten your abs before you move.

• Allow exhalation up and inhalation

down without exaggerating breathing.

• Contract as far into the movement as

possible. Lower under control. Keep abs

tight during entire motion.

Muscles worked:

Rectus Abdominus; Obliques

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuffs

Pulleys:

Chest Bar

Success Tips

• Allow exhalation up and inhalation

down without exaggerating breathing.

• Do not ‘kick’ into the motion, but allow

body to slowly initiate movement.

• Tighten your abs throughout the

entire exercise, relaxing only at the

end of each set. Keep hips and knees

motionless.

• Move slowly to eliminate momentum.

Abdominal Exercises

Seated (Resisted) Abdominal Crunch — Spinal Flexion

Seated (Resisted) Oblique Abdominal Crunch — Spinal Flexion/Rotation

START ACTION

START

• Cross one arm over the opposite

shoulder, grasp a Hand Grip, and

rest the hand on your shoulder or

chest, palm facing down.

• Lower back can start out flat or

in a normal arch, knees and hips

are bent and feet should be flat

on the floor.

• Tighten your abs on the side with

the active arm, focusing on the

side of your ribs to the front of

your pelvis on that side.

• Slowly move diagonally, rotating

torso away from the side holding

the Hand Grip, ribs turned toward

the front of your pelvis.

• Crunch as deeply as you can,

keeping lower back on bench.

• Slowly reverse to the Start

position without resting.

FINISH

START ACTION

START

• Grasp the Hand Grips in both

hands, drawing them over your

shoulders. Rest the back of your

fists on your chest or shoulders,

palms facing up.

• Lower back can start out flat or

in a normal arch, knees and hips

are bent and feet should be flat

on the floor.

• Tighten your abs and curl only

your torso, slowly moving your

ribs toward your hips. Move as

far as you can without moving

your hips or neck.

• Do not allow your lower back

to lose contact with the bench

during this entire exercise.

• Slowly reverse the motion,

returning to the Start position

without relaxing your abs.

FINISH

Muscles worked:

Rectus Abdominus; Obliques

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Do not lift your head or chin—your head

should follow the rib motion rather than

lead it. Maintain normal neck posture.

• Tighten your abs throughout the entire

exercise, relaxing only at the end of

each set.

• Move slowly to eliminate momentum.

• Allow exhalation up and inhalation

down without exaggerating breathing.

Muscles worked:

Rectus Abdominus; Obliques

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Do not lift your head or chin—your head

should follow the rib motion rather than

lead it. Maintain normal neck posture.

• Tighten your abs throughout the entire

exercise, relaxing only at the end of

each set.

• Move slowly to eliminate momentum.

• Allow exhalation up and inhalation

down without exaggerating breathing.

Abdominal Exercises

Trunk Rotation

START ACTION

START

• Sit sideways on the bench, one

side toward the Power Rod®

unit. Grasp Hand Grip closest to

you with both hands.

• Raise both arms up near

shoulder level, hands extended

over the leg closest to the

Power Rod® unit.

• Keep your elbows slightly bent.

• Tighten your entire abdominal

area and slowly rotate your rib

cage and arms away from the

Power Rod® unit 30-40°, as if

you were rotating with a rod

through the middle of your spine.

• Slowly reverse the motion,

returning to the Start position

without relaxing muscle tension.

FINISH

Muscles worked:

Rectus Abdominus; Obliques;

Serratus Anterior

Bench Position:

Flat Bench Back

Accessory:

None

Pulleys:

Success Tips

• Keep chest lifted, shoulders pinched,

abs tight and slight arch in lower back.

• This exercise must be performed

correctly—failure to do so could result

in injury. Use only low weight Rods.

• Keep all motion in your torso.

• Move only as far as your muscles will

take you—do not use momentum to

increase your range of motion

Leg Exercises

Squat — Knee Extension, Hip Extension, Ankle Plantarﬂexion

START ACTION

START

• Remove back support and place

seat in free sliding position.

• Sit on seat facing Power Rod®

unit and position bar across the

shoulders (not on the neck).

Maintain a grip on each side of the

bar.

• Flatten your back, keep 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.

• While keeping your back straight,

tighten your abs and move to a

standing position.

• Keep the pressure through the

middle of the arches/feet.

• Using control, slowly squat down

by sticking the hips out as the

knees start to bend. Keep the

chest up and back flat as the

hips continue to move backward.

• Lower to approximately 90

degrees at the knees

FINISH

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.

Bench Position:

Removed.

Accessory:

Squat Bar – w/squat straps

Pulley Position:

Low Pulley

Success Tips

• Keep knees pointed the same direction

as the toes.

• Keep the head/neck in line with the

trunk.

• Never attempt to exercise with more

resistance than you are physically able

to handle

Abdominal Exercises

Leg Extension

START ACTION

START

• Sit on the Leg Extension Seat

with your knees near the pivot

point and the lower roller pads

in front of your shins (see Start

image above).

• Adjust your thighs to hip-width,

pointing your knee caps forward.

• Grasp the sides of the seat to

stabilize yourself.

• Sit up straight, chest lifted, abs

tight and a slight arch in your

lower back.

• Tighten your quads and slowly

straighten your legs, moving your

feet forward then upward until

your legs are completely straight

and your kneecaps point upward

to the ceiling.

• Slowly reverse the motion,

returning to the Start position

without relaxing your quads.

FINISH

Lying Leg Extension

START ACTION

START

• Sit on bench, facing the Power

Rod® unit. Secure Ankle Cuff

around one ankle (don’t cross

cables).

• Lie back on the bench, head

supported. Bend the active leg

approximately 90° (tall users will

need to modify this position).

• Clasp your hands around the

active thigh behind the knee,

and brace the inactive leg on the

bench or the floor.

• Slowly straighten your leg,

moving only your knee and lower

leg. Do not lock your knee.

• Slowly return to the Start position

without relaxing your quadriceps.

FINISH

Muscles worked:

Quadriceps

Bench Position:

Leg Extension Seat

Accessory:

None

Pulleys:

Leg Extension

Leg Extension:

Engaged

Success Tips

• Use slow, controlled motion—do not

“kick” into the extension.

• Do not let your knees rotate outward

during the exercise. Keep kneecaps

pointing up and straight forward.

Muscles worked:

Quadriceps

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

• Keep your chest lifted, spine aligned,

abs tight and a very slight arch in your

lower back.

• Keep your upper thigh motionless

throughout this exercise.

Leg Exercises

Ankle Eversion

Ankle Inversion

START ACTION

START

• Sit on the Bench, with one side

to the Power Rod® unit.

• Attach an Ankle Cuff around the

ball of the inside foot (closest to

pulley).

• Straighten the attached leg and

sit up straight.

• Allow the foot to rotate toward

the Power Rod® unit, keeping

tension in the cables.

• Slowly rotate your foot outward,

away from Power Rod® unit.

• Then, maintaining tension, slowly

return to the Start position.

FINISH

START ACTION

START

• Sit on the Bench, with one side

to the Power Rod® unit.

• Attach an Ankle Cuff around the

ball of the outside foot (furthest

from pulley).

• Straighten the attached leg and

sit up straight.

• Allow the foot to rotate toward

the Power Rod® unit, keeping

tension in the cables.

• Slowly rotate your foot outward,

away from Power Rod® unit.

• Then, maintaining tension, slowly

return to the Start position.

FINISH

Muscles worked:

Peroneals

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuff

Pulleys:

Chest Bar Pulleys

Success Tips

• Movement should occur only at the

ankle—keep the rest of your body

motionless.

• Keep abs tight and do not lift your hips

or excessively arch your back.

• You should feel tension in the outside of

your calf throughout the entire motion

Muscles worked:

Tibialis Anterior and Posterior

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuff

Pulleys:

Chest Bar Pulleys

Success Tips

• Movement should occur only at the

ankle—keep the rest of your body

motionless.

• Keep abs tight and do not lift your hips

or excessively arch your back.

• You should feel tension in the inside of

your calf throughout the entire motion

Leg Exercises

Standing Hip Extension — (knee ﬂexed)

Standing Hip Extension — (knee stabilized)

START ACTION

START

• Stand to one side of the Seat

Rail, facing the Power Rod® unit.

• Secure the Ankle Cuff around the

ankle furthest from the rail.

• Bend forward 30-40° from your

hips (not your waist) and very

slightly bend the knee of your

supporting leg.

• Initiate the movement by

tightening your glutes and

slowly pivoting your leg from

your hip. Move your entire leg

backward and then lift it slightly

behind you.

• Slowly move your leg as far as

you can, without allowing any

movement at the waist, knee or

lower back.

• Slowly return to Start position.

FINISH

START ACTION

START

• Stand to one side of the Seat

Rail, facing the Power Rod® unit.

• Secure the Ankle Cuff around the

ankle furthest from the rail. Bend

this leg approximately 90°.

• Bend forward 30-40° from your

hips (not your waist) and very

slightly bend the knee of your

supporting leg.

• Initiate the movement by

tightening your glutes and slowly

pivoting your leg from your hip.

Move your entire leg backward,

to a straight position.

• Slowly move your leg as far as

you can, without allowing any

movement at the waist or lower

back.

• Slowly return to Start position.

FINISH

Muscles worked:

Gluteus Maximus

Bench Position:

Removed

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

• Keep your chest lifted, spine aligned,

abs tight and a very slight arch in your

lower back.

• Do not bend from waist or lower back.

Muscles worked:

Gluteus Maximus; Biceps Femoris;

Semimembranosus; Semitendinosus

Bench Position:

Removed

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

• Keep your chest lifted, spine aligned,

abs tight and a very slight arch in your

lower back.

• Do not bend from waist or lower back.

• Keep your knee stabilized in the 90°

angle position.

Leg Exercises

Standing Hip Abduction

Seated Hip Adduction

START ACTION

START

• Sit sideways on the bench and

attach an Ankle Cuff to the ankle

closest to the Power Rod® unit.

• Sit far enough from the Power

Rod® unit that there is tension

in the cable at the start of the

exercise.

• Lift leg with cuff in front of you, at

a 45° angle from your trunk (toward

Power Rod® unit)—do not lock

your knee.

• You may hold onto the bench for

added stability.

• Slowly allow the attached leg to

move inward, toward the center

as you face forward, keeping

your hips and spine perfectly still.

• Keeping the leg still, slowly move

it back into the Start position.

FINISH

START ACTION

START

• Stand to one side of the Seat Rail,

one side next to Power Rod® unit.

• Secure Ankle Cuff around the

ankle furthest from the Power

Rod® unit. Keep leg straightened,

but knee loose.

• Adjust your position so that there

is some tension in the cables at

the start of this exercise.

• You may use your hand on the

Lower Lat Tower or Chest Bar to

stabilize movement.

• Slowly move the attached leg

outward, away from the Power

Rod® unit, at a 30-45° angle,

keeping your hips and spine

motionless.

• Slowly return to the Start position

without relaxing tension in your

leg.

• Keep your hips level during

movement.

FINISH

Muscles worked:

Gluteus Maximus

Bench Position:

Removed

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

• Keep your chest lifted, spine aligned,

abs tight and a slight arch in your lower

back.

• Do not bend from waist or lower back.

• Keep your abs tight throughout

movement.

• Keep working leg straight or only very

slightly bent.

• Use only a small range of motion.

Muscles worked:

Adductor Longus; Gluteus Medius

Bench Position:

Flat Bench Back

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

• Do not cross the attached leg in front

of the stabilized leg.

• Keep abs tight and do not lift your

hips or excessively arch your back.

• Keep your spine straight and your

hips level—do not raise your hips

during motion.

• Use only a small range of motion.

Leg Exercises

Seated Hip Abduction

Standing Leg Kickback — Hip and Knee Extension

START ACTION

START

• Stand to one side of the Seat

Rail, facing the Power Rod® unit.

• Secure the Ankle Cuff around the

ankle furthest from the rail. Bend

this leg approximately 90°.

• Bend forward 30-40° from your

hips (not your waist) and very

slightly bend the knee of your

supporting leg.

• Extend the active leg backwards,

straightening the knee.

• Slowly move your leg as far as

you can, without allowing any

movement at the waist, knee or

lower back.

• Slowly return to the

Start position.

FINISH

START ACTION

START

• Sit sideways on the bench and

attach an Ankle Cuff to the ankle

farthest from the Power Rod® unit.

• Sit far enough from the Power

Rod® unit that there is tension

in the cable at the start of the

exercise.

• Lift leg with cuff in front of you, at

a 45° angle from your trunk (toward

Power Rod® unit)—do not lock

your knee.

• You may hold onto the bench for

added stability.

• Slowly allow the attached leg to

move outward, away from the

Power Rod® unit, keeping your

hips and spine perfectly still.

• Keeping the leg still, slowly move

it back into the Start position.

FINISH

Muscles worked:

Piriformis; Gluteus Maximus

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

• Keep your spine straight and your hips

level—do not raise your hips during

motion.

• Use only a small range of motion.

• Keep your hips motionless throughout

this exercise.

Muscles worked:

Gluteus Maximus

Bench Position:

Removed

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

• Keep your chest lifted, spine aligned,

abs tight and a very slight arch in your

lower back.

• Do not bend from waist or lower back.

Leg Exercises

Sternocleidomastoid

Pectoralis Major

Anterior Deltoid

Medial Deltoid

Biceps

Brachialis

External

Obliques

Brachioradialis

Pronator Teres

Flexor Carpi

Radialis

Tensor

Fasciae

Latae

Iliopsoas

Pectineus

Rectus Femoris

Vastus Lateralis

Vastus Medialis

Peroneus Longus

Extensor Digitorum

Longus

Tibialis Anterior

Posterior Deltoid

Infraspinatus

Teres Major

Triceps

Latissimus

Dorsi

Gluteus

Medius

Gluteus

Maximus

Adductor

Magnus

Biceps

Femoris

Semitendinosus

Semimembranosus

Trapezius

Serratus Anterior

Rectus Abdominus

Flexor Digitorum

Superficials

Adductor Longus

Iliotibial Tract

Gracilis

Sartorius

Gastrocnemius

Soleus

Muscle Chart

The Bowflex®

Body Leanness

Program

By Ellington Darden, Ph.D.

The following program was created by

Dr. Ellington Darden. It contains a rigorous fitness and

dietary program. Please consult your physician

before beginning any fitness or dietary program.

Some of the names of the exercises listed

in this program have been changed

in order 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.

Darden’s Study.

FAST FAT LOSS

NOW!

Introduction

The Bowflex® Body Leanness

Program

This program is scientifically designed for maximal

fat 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.

Before starting the exercise routine you must be

familiar with your Bowflex Conquest™ home gym.

You should experiment with finding the proper

amount of resistance to use on each exercise.

You should be able to perform 8 repetitions, but

not more than 12 repetitions, for each exercise.

It is essential that you learn how to perform

each movement before trying a complete circuit,

because part of the effectiveness of the training

depends on minimal rest between each exercise.

CONSULT YOUR PHYSICIAN BEFORE STARTING THIS PROGRAM. Show

this plan and your Bowflex Conquest™ home gym Owner’s Manual to your physician.

Only he or she can determine whether this course is appropriate for your particular

age and condition. If while using the Bowflex Conquest™ home gym, you have any

pain or tightness in your chest, an irregular heart beat, shortness of breath, feel

faint, light-headed or dizzy or have any pain or discomfort, STOP and consult your

physician immediately.

Certain people who should not try this program--including 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 is not an all-inclusive list. You may have a condition that would make

this program unsafe for you. Play it safe and consult a healthcare professional

before starting the program.

7!2.).'

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 fat

loss faster than any plan I’ve ever tested.

The men involved in my research, for example, had an average fat loss of 27.95 pounds (12.68 kg) per man. Women

on the same program averaged a reduction of 16.96 pounds (7.69 kg). 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® home gym was a significant part of the results. The exercises performed on it allowed the participants to

build muscle, which accelerated their metabolisms, and produced faster and greater fat losses.

The plan worked so well that it became know as The Bowflex® Body Leanness Program.

Leanness means to strip away the fat 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 fatness because the people involved in my research certainly got rid of

their excessive fatness 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 overfat, 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 overfat individuals. After many years of

pushing, coaxing, and listening to these trainees, certain traits became evident to me:

• People are not lazy by choice. They are forced into it by the confusion that surrounds the abundance of fitness

information 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 for 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 follow the

program exactly as directed, you’ll observe 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

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 same

manner.

Body Weight:

Remove clothing and shoes and record your weight to the

nearest quarter pound or hundred grams. Be sure to use

the same scale when 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 two-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. Fat loss is the key

component. To determine the amount of fat you’ve lost, you’ll

need to follow the instructions in the next section.

Enter your starting weight on the RESULTS SUMMARY

SHEET provided.

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 elbow.

2) 2” (5 cm) above navel — belly relaxed.

3) At navel — belly relaxed.

4) 2” (5 cm) 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.

Measurements

Women Measure:

Suprailium, triceps, and thigh.

Men Measure:

Chest, abdomen, and thigh.

The Bowflex® Body Leanness Program

Skinfold Measurements

To accurately track your progress through this six-week program, it is necessary to take skinfold measurements.

By measuring yourself in this way, you will be able to determine your lean-body mass and your body-fat percentage.

The goal of this program is to increase your lean-body mass and decrease your body-fat percentage.

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

Men Measure: Chest, Abdomen and Thigh

Suprailium

Stand relaxed. Pick up a diagonal

skinfold 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 of

the back of the upper arm midway

between the shoulder and the elbow.

Relax arm at your side. Pick up

skinfold as pictured.

Thigh

Stand relaxed with most of the weight

on your left leg. Pick up a skinfold in

the vertical plane on the front side of

the right thigh, midway between the

hip and knee joints.

Measurements

Chest

Stand relaxed. Pick up a diagonal

skinfold over the right pectoralis

muscle, midway between the armpit

and the nipple.

Abdomen

Stand relaxed. Pick up a vertical

skinfold on the right side of the navel.

The Bowflex® Body Leanness Program

Using Calipers When Measuring Skinfolds

The procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of skin and

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

Clamp the jaws over the pinched skin and fat. The jaws exert constant tension at the point of contact with the

skin. The thickness of the double layer of skin and fat can then be read directly from the caliper, which is marked

in millimeters.

Use these figures on the following chart to

determine your body-fat percentage and enter the

number on the line below.

Starting body-fat percentage

Women

Suprailium

Triceps

Thigh

Total

Men

Chest

Abdomen

Thigh

Total

Measurements

Optional Picture Taking

Pictures can be the most exciting evaluation you can

do. The numbers and the 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

the maximum difference between before and after, you

should follow these guidelines.

1) Keep everything the same. Wear the same outfit, a

snug solid color is best, and have the person taking

the picture stand in the same place, with the same

setting behind you.

2) Make sure you stand against an uncluttered, light

background.

3) Have the person taking the photograph move away

from you until he can see your entire body in the

viewfinder.

4) Stand relaxed for three pictures, front, right side, and

back. Do not try to suck in your stomach.

5) Interlace your fingers and place them on top of your

head, so the contours of your torso will be plainly

visible. Keep your feet 8” (20 cm) apart in all three

pictures.

6) When you get the film developed tell the processors

to make your after photos the same size as your

previous ones. This way, your height in both sets

of photos is equal and more valid comparisons can

be made.

The Bowflex® Body Leanness Program

To Use The Nomogram:

1) Locate the sum of your three skinfolds in the right column and mark it.

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

3) Connect the two marks with a straightedge. Where the straightedge intersects the line in the middle column

appropriate to you, you will find your body-fat percentage.

Baun, W.D, Baun, M.R., and Raven, P.B. A nomogram for the estimate of percent body fat from generalized

equations. Research Quarterly for Exercise and Conquest® , 52:380-384, 1981.

130

125

120

115

110

105

100

Sum of Three Skinfolds (mm)

Age in Years

Percent

Body-Fat

Male

Female

Determining Your Body Fat

The Bowflex® Body Leanness Program

Calculating Lean Body Mass

Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually

show you how many pounds of muscle were added to your body, after completing the program.

For Example:

Before the program, Joe weighs 200 pounds (90.7 kg) and measures 30% fat, which amounts to 60 pounds (27.2 kg).

Thus, his lean-body mass is 70%, or 140 pounds (63.5 kg).

After the program, Joe weighs 180 pounds (81.6 kg) and is 20% fat, which equals 36 pounds (16.3 kg). His lean-body

mass is 80%, or 144 pounds (65.3 kg).

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

weight (60 pounds), minus after fat weight (36 pounds) equals 24 pounds (10.8 kg) of fat lost. After lean-mass weight

(144 pounds) minus before lean-mass weight (140 pounds) equals 4 pounds (1.8 kg) of muscle gained.

Enter Your Information Here: (Pounds or Kilograms)

Before

Body Weight Fat Percentage Body Fat Weight

x =

Body Weight Weight of Body Fat Lean-Body Weight

– =

Use the Same Factors to Calculate After Six Weeks.

After

Body Weight Fat Percentage Body Fat Weight

x =

Body Weight Weight of Body Fat Lean-Body Weight

– =

Final Results

Before Body Fat Weight After Body Fat Weight Total Fat Lost

– =

After Lean-Mass Weight Before Lean-Mass Weight Total Lean-Mass Gained

– =

The Bowflex® Body Leanness Program

Name Age

Height Weight Loss

Weight Before Muscle Gain

Weight After Fat Loss

Please follow the instructions in the “Measurements” section for measuring circumferences.

Your Results Summary Sheet

Measurements

Right Arm

Left Arm

2” (5 cm) Above Navel

Navel

2” (5 cm) Below Navel

Hips

Right Thigh

Left Thigh

Percent Body Fat

Before After

Total

Difference

If you wish to send in your results to the Bowflex Division, please send to: Bowflex® Results, 16400 SE Nautilus

Drive, Vancouver, Washington, USA 98683. 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 Bowflex® Body Leanness Program

GUIDELINES Week 1&2

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

The movement for 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

percent. Keep the time between exercises to a minimum, no longer than 60 seconds. No workout should take more

than 30 minutes to complete. Perform each workout three days a week.

GUIDELINES Week 3&4

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

The movement for 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

percent. Keep the time between exercises to a minimum, no longer than 45 seconds. No workout should take more

than 30 minutes to complete. Perform each workout three days a week.

GUIDELINES Week 5&6

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

The movement for 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

percent. Keep the time between exercises to a minimum, no longer than 30 seconds. No workout should take more

than 30 minutes to complete. Perform each workout three days a week.

Exercise

Leg Extension

Bench Press

Lying Biceps Curl

Seated Shoulder Press

Seated Abdominal Crunch

Sets

Reps

8-12

Exercise

Leg Extension

Bench Press

Lying Biceps Curl

Seated Shoulder Press

Rear Deltoid Rows*

Seated Triceps Extension

Seated Abdominal Crunch

Sets

Reps

8-12

Exercise

Leg Extension

Leg Press

Bench Press

Lying Biceps Curl

Lying Shoulder Pullover

Reverse Fly

Rear Deltoid Rows*

Seated Triceps Extension

Seated Abdominal Crunch

Sets

Reps

8-12

The Workouts

* The Upright Row exercise was used in Dr. Darden’s original study. Although many people have used this exercise for years, recent information in the

Physical Therapy field has caused the authors of this manual to caution against performing this exercise because of the unnatural twisting movement

created in the shoulder joint. We suggest you substitute Rear Deltoid Rows for the upright Row exercise.

The Bowflex® Body Leanness Program

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

program is a proven method for 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 the daily calories should be from carbohydrates. The other 40 percent will be

equally divided between proteins and fats. The 60:20:20 ratio of carbohydrates, proteins, and fats is ideal for

maximum fat loss.

Keep Menus Simple and Food Substitutions to a Minimum:

Research has established that successful dieters prefer the same foods each day for breakfast and lunch. They

like variety, however, for dinner. Detailed menus and food choices are included later in this manual.

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

Avoid Too Much Stress:

Too much stress of any kind can cause the 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 facilitates 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

exercise other than the amount recommended can and will harm your fat loss.

Eating Guidelines

For Example

Daily Amount

Calories

Carbohydrate

60%

Protein

20%

Fat

20%

2000

1900

1800

1700

1600

1500

1400

1300

1200

1100

1000

1200

1140

1080

1020

960

900

840

780

720

660

600

400

380

360

340

320

300

280

260

240

220

200

400

380

360

340

320

300

280

260

240

220

200

The Bowflex® Body Leanness Program

Drinking plenty of water is essential to the success

of this program. Drinking the recommended amount

of water can seem like a challenge at first. Stick with

it. Carry a large sport bottle or similar item with you

throughout the day. After several weeks, you will find

that you actually thirst for more and more water, and

the amounts recommended are easily reached.

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 from its primary function, which is

to metabolize stored fat into usable energy. Because it’s

performing the chores of the water-depleted kidneys,

the liver metabolizes less fat.

Second, overeating can 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 fact, 1 US gallon of ice

cold water ( 3.8 l) generates 123 calories of

heat energy.

You’ll be drinking from 1 to 1 5/8 US gallons

(3.8 - 6.2 liters) of water each day on the following

superhydration schedule:

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

dozen trips to the restroom, especially during the

first week of the program. Remember, your body is an

adaptive system, and it will soon accommodate the

increased water consumption.

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

much water, a few ailments can be negatively affected by

large amounts of fluid. For example, anyone with a kidney

disorder, or anyone who takes diuretics, should consult a

physician before going on the recommended water-drinking

schedule. If you have any doubts about the recommendations,

play it safe and check with your doctor.

Superhydrate Your System

Week 1 = drink four 32-oz. bottles (3.8 liters) of ice-cold water per day.

Week 2 = drink four and a half 32-oz. bottles (4.3 liters) of ice-cold water per day.

Week 3 = drink five 32-oz. bottles (4.6 liters) of ice-cold water per day.

Week 4 = drink five and a half 32-oz. bottles (5.2 liters) of ice-cold water per day.

Week 5 = drink six 32-oz. bottles (5.7 liters) of ice-cold water per day.

Week 6 = drink six and a half 32-oz. bottles (6.2 liters) of ice-cold water per day.

The Bowflex® Body Leanness Program

The menus in the Bowflex® eating plan are designed

for maximum fat-loss effectiveness and nutritional

value. For best results, follow them exactly.

Every attempt has been made to utilize current popular

brand names and accurate calorie counts, which are

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 area, you’ll need to

substitute a similar product. Become an informed label

reader at your supermarket. Ask questions about any

products you don’t understand. Supermarket managers

are usually helpful. If they don’t have an answer to your

question, they will get it for you.

Each day you will choose a limited selection of foods

for breakfast and lunch. Most people can consume

the same basic breakfast and the same basic lunch for

months with little modification. Ample variety during

your evening meal, however, will make daily eating

interesting and enjoyable. Additionally, the eating plan

includes a mid-afternoon and late-night snack to keep

your energy high and your hunger low.

Begin Week 1 on Monday and continue through Sunday.

Week 2 is a repeat of Week 1. Calories for each food are

noted in parentheses. A shopping list follows.

The eating plan for 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.

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

lunch, 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 can succeed. Very

little cooking is required. All you have to do is read

the menus, select your food choices, and follow the

directions. It’s 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 fats.

The Eating Plan

The Bowflex® Body Leanness Program

Breakfast = 300 calories

Choice of bagel, cereal or shake.

Bagel

1 plain bagel, Sarah Lee® (frozen) (210)

3/4 oz. light cream cheese (45)

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

Any beverage without calories, caffeine,

or sodium, such as decaffeinated coffee

or tea.

Cereal

1.5 oz. (42 grams) serving equals

approximately 165 calories.

Choice of one: Kellogg’s® Low Fat

Granola (without raisins), General Mills®

Honey Nut Clusters, General Mills®

Basic 4

1/2 C. skim milk (45)

3/4 C. orange juice (82)

Noncaloric beverage

Shake (choice of one shake)

Place ingredients in blender. Blend until

smooth.

Banana-Orange Shake

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

1/2 C. orange juice (55)

1/2 C. skim milk (45)

2 T. wheat germ (66)

1 t. safflower oil (42)

2 ice cubes (optional)

or Chocolate or Vanilla Shake

1 packet Carnation® Instant Breakfast,

Champion UltraMet®, or another

diet shake powder that contains the

appropriate calories (100)

1 C. skim milk (90)

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

1 t. safflower oil (42)

1 t. Carnation® Malted Milk powder (20)

2 ice cubes (optional)

Lunch = 300 calories.

Choice of sandwich, soup or salad.

Sandwich

2 slices whole wheat bread (140)

2 t. Promise Ultra® Vegetable Oil Spread

(24)

2 oz. white meat (about 8 thin slices),

chicken or turkey (80)

1 oz. fat-free cheese (1 1/2 slices) (50)

(Opt.: Add to bread 1 t. Dijon mustard (0)

Noncaloric beverage

Soup (choice of one soup)

• Healthy Choice® Hearty Chicken, 15-oz.

can (260), or

• Campbell’s® Healthy Request Hearty

Vegetable Beef, 16-oz. can (260)

1/2 slice whole-wheat bread (35)

Noncaloric beverage

Chef Salad

2 C. lettuce, chopped (20)

2 oz. white meat, chicken or turkey (80)

2 oz. fat-free cheese (100)

4 slices tomato, chopped (28)

1 T. Italian, fat-free dressing (6)

1 slice whole wheat bread (70)

Noncaloric beverage

Mid-Afternoon Snack

Men–200 calories for Weeks 1&2;

150 calories for Weeks 3&4;

100 calories for Weeks 5&6.

Women–150 calories for Weeks 1&2;

100 calories for Weeks 3&4;

50 calories for Weeks 5&6.

Choose calories from:

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

1 apple (3-inch diameter) (100)

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

5 dried prunes (100)

1 oz. (2 small 1/2 oz. boxes) raisins (82)

1 C. light, nonfat, flavored yogurt (100)

Dinner

Men–500 calories, Women–300 calories

Choice of tuna salad dinner, steak dinner

or frozen microwave dinner.

Tuna Salad Dinner

In a large bowl, mix the following:

1 6-oz. can chunk light tuna in water (180)

1 T. Hellmann’s® Light, Reduced-Calorie

Mayonnaise (50)

2 T. sweet pickle relish (40)

1/4 C. whole kernel corn, canned, no salt

added (30)

Noncaloric beverage

Men add:

1/2 C. sliced white potatoes, canned (45)

2 slices whole wheat bread (140)

Steak Dinner

3 oz. lean sirloin, broiled (176)

1/2 C. sweet peas, canned, no salt added

(60)

1/2 C. beets, canned (35)

1/2 C. skim milk (45)

Noncaloric beverage

Men add:

2 slices whole wheat bread (140)

1 t. Promise Ultra® Vegetable Oil Spread

(12)

1/2 C. skim milk (45)

Frozen Microwave Dinner

Choice of one meal:

• Glazed Chicken Dinner, Lean Cuisine®

(230)

2/3 C. skim milk (60)

Noncaloric beverage

• Lasagna with Meat Sauce, Lean

Cuisine® (240)

1/2 C. skim milk (45)

Noncaloric beverage

• Macaroni and Cheese, Weight

Watchers® (260)

1/2 C. skim milk (45)

Noncaloric beverage

• Broccoli & Cheddar Cheese Sauce

over Baked Potato, Lean Cuisine® Lunch

Express (250)

1/2 C. skim milk (45)

Noncaloric beverage

• Grilled Turkey Breast, Healthy Choice®

(260)

1/2 C. skim milk (45)

Noncaloric beverage

Men add:

2 slices whole wheat bread (140)

2 t. Promise Ultra® Vegetable Oil Spread

(24)

1/2 C. skim milk (45)

Late-Night Snack

Men–200 calories for 1&2; 150 calories

for Weeks 3&4; 100 calories for Weeks

5&6.

Women–150 calories for Weeks 1&2; 100

calories for Weeks 3&4; 50 calories for

Weeks 5&6.

Choose calories from afternoon snack

selections plus the following:

1/2 C. low-fat frozen yogurt (100)

2 C. light, microwave popcorn (100)

The Eating Plan - US Measurements

The Bowflex® Body Leanness Program

Breakfast = 300 calories

Choice of bagel, cereal or shake.

Bagel

1 plain bagel, Sarah Lee® (frozen) (210)

21 g light cream cheese (45)

120 ml orange juice, fresh or frozen (55)

Any beverage without calories, caffeine,

or sodium, such as decaffeinated coffee

or tea.

Cereal

42 gram serving equals

approximately 165 calories.

Choice of one: Kellogg’s® Low Fat

Granola (without raisins), General Mills®

Honey Nut Clusters, General Mills®

Basic 4

120 ml skim milk (45)

177 ml orange juice (82)

Noncaloric beverage

Shake (choice of one shake)

Place ingredients in blender. Blend until

smooth.

Banana-Orange Shake

1 large banana (22 cm long) (100)

120 ml orange juice (55)

120 ml skim milk (45)

15 ml wheat germ (66)

5 ml safflower oil (42)

2 ice cubes (optional)

or Chocolate or Vanilla Shake

1 packet Carnation® Instant Breakfast,

Champion UltraMet®, or another

diet shake powder that contains the

appropriate calories (100)

240 ml skim milk (90)

1/2 large banana (22 cm long) (50)

5 ml safflower oil (42)

5 ml Carnation® Malted Milk powder

(20)

2 ice cubes (optional)

Lunch = 300 calories.

Choice of sandwich, soup or salad.

Sandwich

2 slices whole wheat bread (140)

10 ml Promise Ultra® Vegetable Oil

Spread (24)

57 g white meat (about 8 thin slices),

chicken or turkey (80)

28 g fat-free cheese (1 1/2 slices) (50)

(Opt.: Add to bread 5 ml Dijon mustard (0)

Noncaloric beverage

Soup (choice of one soup)

• Healthy Choice® Hearty Chicken, 420 g

can (260), or

• Campbell’s® Healthy Request Hearty

Vegetable Beef, 450 g can (260)

1/2 slice whole-wheat bread (35)

Noncaloric beverage

Chef Salad

480 ml lettuce, chopped (20)

57 g white meat, chicken or turkey (80)

57 g fat-free cheese (100)

4 slices tomato, chopped (28)

15 ml Italian, fat-free dressing (6)

1 slice whole wheat bread (70)

Noncaloric beverage

Mid-Afternoon Snack

Men–200 calories for Weeks 1&2;

150 calories for Weeks 3&4;

100 calories for Weeks 5&6.

Women–150 calories for Weeks 1&2;

100 calories for Weeks 3&4;

50 calories for Weeks 5&6.

Choose calories from:

1 large banana (22 cm long) (100)

1 apple (7.6 cm diameter) (100)

1/2 cantaloupe (12.7 cm diameter) (94)

5 dried prunes (100)

28 g (2 small 14 g. boxes) raisins (82)

240 ml light, nonfat, flavored yogurt (100)

Dinner

Men–500 calories, Women–300 calories

Choice of tuna salad dinner, steak

dinner or frozen microwave dinner.

Tuna Salad Dinner

In a large bowl, mix the following:

1 can (170 g) chunk light tuna in water

(180)

15 ml Hellmann’s® Light, Reduced-

Calorie Mayonnaise (50)

30 ml sweet pickle relish (40)

60 ml whole kernel corn, canned, no salt

added (30)

Noncaloric beverage

Men add:

120 ml sliced white potatoes, canned (45)

2 slices whole wheat bread (140)

Steak Dinner

85 g lean sirloin, broiled (176)

120 ml sweet peas, canned, no salt

added (60)

120 ml beets, canned (35)

120 ml skim milk (45)

Noncaloric beverage

Men add:

2 slices whole wheat bread (140)

5 ml Promise Ultra® Vegetable Oil

Spread (12)

120 ml skim milk (45)

Frozen Microwave Dinner

Choose one meal:

• Glazed Chicken Dinner, Lean Cuisine®

(230)

160 ml skim milk (60)

Noncaloric beverage

• Lasagna with Meat Sauce, Lean

Cuisine® (240)

120 ml skim milk (45)

Noncaloric beverage

• Macaroni and Cheese, Weight

Watchers® (260)

120 ml skim milk (45)

Noncaloric beverage

• Broccoli & Cheddar Cheese Sauce

over Baked Potato, Lean Cuisine® Lunch

Express (250)

120 ml skim milk (45)

Noncaloric beverage

• Grilled Turkey Breast, Healthy Choice®

(260)

120 ml skim milk (45)

Noncaloric beverage

Men add:

2 slices whole-wheat bread (140)

10 ml Promise Ultra® Vegetable Oil

Spread (24)

120 ml skim milk (45)

Late-Night Snack

Men–200 calories for 1&2; 150 calories

for Weeks 3&4; 100 calories for Weeks

5&6.

Women–150 calories for Weeks 1&2; 100

calories for Weeks 3&4; 50 calories for

Weeks 5&6.

Choose calories from afternoon snack

selections plus the following:

120 ml low-fat frozen yogurt (100)

240 ml light, microwave popcorn (100)

The Eating Plan - Metric Measurements*

* Nutritionally equivalent products with similar calorie counts may be substituted if recommended products cannot be found.

The Bowflex® Body Leanness Program

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 helpful 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-free dressing,

Dijon mustard, safflower oil, noncaloric beverages

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

Grains

Bagels, Sarah Lee® (frozen)

Cereals – 1.5 oz. (42 g) serving equals approximately 165

calories; Kellogg’s® Low-Fat Granola (without raisins),

General Mills® Honey Nut Clusters, General Mills®

Basic 4.

Wheat germ, malted milk powder, popcorn

(microwave light).

Fruits

Bananas, large (8 3/4 inches [22 cm] long), apples (3-

inch [7.6 cm] diameter), cantaloupes (5-inch [12.7 cm]

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-free), low-fat frozen yogurt, Carnation® Instant

Breakfast packets, Champion UltraMet® Packets.

Meat, Poultry, Fish and Entrees

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

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

Canned soup:

Healthy Choice® Hearty Chicken, Campbell’s® Healthy

Request Hearty Vegetable Beef.

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® Grilled Turkey Breast.

The Bowflex® Body Leanness Program

Q. I often get headaches when I eat only 1000

calories a day. What should I do?

A. Your 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 caffeine notice headaches when they stop

consuming coffee for several days. If this is the case

with you, you might want to ease off the coffee more

gradually.

Q. I don’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 substitute for Lasagna with Meat Sauce.

Try to find one that contains the same calories, with

approximately 15 to 20 percent of the calories coming

from fat. Some of the Lean Cuisine® dinners actually

have too little fat for my nutritional requirements.

Q. May I have dinner for lunch and lunch for

dinner?

A. Yes.

Q. I tend to get a headache when I drink cold

water. Can I drink water without it being

chilled?

A. Yes, but you won’t get the 123 calories or more

thermogenic effect from warming the cold water to

core body temperature. Try a more gradual drinking

of the cold water. You may have been consuming it

too quickly.

Q. Is it possible to drink too much water?

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

to drink four or five times as much per day as I’m

recommending. There are a few ailments that can

be negatively affected by large amounts of fluid. If

you feel you have a problem, check with your doctor

before starting the program.

Q. Is bottled water better than tap water?

A. Research shows that bottled water is not always

higher quality water than tap water. The 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 first you might want

to try a twist of lemon or lime added to the water

from 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 the result of an increased

level of estrogen circulating in your body, which

weakens the walls of the capillaries and causes

them to break under the slightest pressure. When

this happens, blood escapes and a bruise occurs.

Estrogen is broken down in the liver, and so is fat.

When you are dieting, your liver breaks down the fat,

leaving a lot more estrogen in the bloodstream.

It may be helpful to supplement your diet with a little

extra vitamin C each day to help toughen the walls of

the capillaries.

Q. I’m a 40-year-old woman with a teenage

son and daughter. My husband and I both

want to lose 10 pounds (4.5 kg) and the

children would also like to lose some

weight. Can I put the whole family on the

program?

A. It would be great if you could, but you cannot.

The number of calories per day is the problem.

Teenagers require significantly more calories each

day than 1500, which is the highest level. Check

with a registered dietician (RD) for appropriate

recommendations.

Your teenage son and daughter, however, could

follow the Bowflex® exercise routines.

Q. I’m afraid that I might get large, unfeminine

muscles from some of the Bowflex®

exercises you recommend in this course.

What can I do to prevent this from

happening?

A. You are worrying about large muscles unnecessarily.

Building large muscles requires two conditions. First,

the individual must have long muscles and short

tendons. Second, an abundance of testosterone must

be present in the blood stream. Women almost never

have either of these conditions.

Q & A

The Bowflex® Body Leanness Program

Q & A

Under no circumstances could 99.99 percent of

American women develop excessively large muscles.

Progressive resistance exercise such as Bowflex®

home gym will make your muscles larger—but not

excessively large—and larger muscles will make

your body firmer and more shapely.

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 followed

by a 4-second lowering involves more muscle fibers

more thoroughly than faster speeds of movement.

The more completely each involved muscle fiber

works simply means you’ll get better muscle-building

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® exercise that is performed in

the recommended 4-second lifting and 4-second

lowering style. Here are the proper breathing

guidelines to follow:

• Breathe normally during the first five repetitions.

• Take shorter, more shallow breaths during the sixth,

seventh, and eighth repetitions.

• Emphasize exhalation more than inhalation, especially

during the 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.

Keep your eyes open and remain alert.

Q. I’m not as disciplined and patient as I’d like

to be. How can I better stay on track with

the program?

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

people are more motivated and make -better

progress if they go through the program with a friend.

In selecting a training partner, 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 commitment means

you’ll be exercising together one hour, three times per

week. Each of your joint training sessions should take

approximately 50 minutes: 25 minutes for your workout

and 25 minutes supervising your partner’s workout.

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

a spirit of cooperation, not competition.

• Your partner should not be your spouse, brother,

sister, or other family member. You do not want normal

interpersonal problems to interfere with the training.

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 doesn’t speed up fat loss. Aerobic

dancing—and other activities such as running,

swimming, cycling, stair-stepping, and racquetball—

do not contribute significantly to the fat-loss process.

In fact, when added to proper strength training they

can actually retard the reduction of fat.

Fat loss is retarded in two ways. Too much repetitive

activity prevents maximum muscle building by

using up your recover ability. A well-rested recover

ability is necessary for 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 primary purpose of this program is to lose fat in

the most effective 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 and moderately strenuous

activities to a bare minimum.

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, follow

the plan exactly as directed.

Q. What happens after six weeks? How do I

continue the program if I need to lose more

weight?

A. You should repeat the program for 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 fat, which amounted to 75 pounds

(34 kg). There are, however, a few guidelines and

modifications to apply.

Repeat the eating plan exactly as before: Men, go

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

go back to 1200 calories a day for two weeks. Then,

descend your calories in the same manner.

The Bowflex® Body Leanness Program

Q & A

Keep your superhydration schedule at the highest

level. In other words, sip 1 5/8 gallons (6.2 l) of

ice-cold water each day.

Continue your Bowflex® exercise routine at the

highest level. Perform the same 10 exercises three

times per week. Try to get as strong as you can

in each exercise, while always focusing on the 4-

second count in both lifting and lowering.

Q. I’m pleased that I lost the fat I wanted to

lose. What do I do to maintain my new

body weight?

A. Once you’ve lost your excessive fat, your next task is

to maintain that status. Here are the adjustments you

need to make to your current practices.

Adhere to a carbohydrate-rich, moderate-

calorie eating plan.

Instead of eating from 1000 to 1500 calories a day,

you’ll be consuming from 1600 to 2400 calories per day.

Maybe you can eat even more after your new body

weight has stabilized. Trial-and-error experimentation

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 the 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 requirement. Naturally,

you’ll be able to consume 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. Compare nutritional

information. Be conscious of the ideal 60:20:20 ratio for

carbohydrates, proteins, and fats.

Eat smaller meals more frequently.

You’ve been limiting your five meals per day 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 (3.8 liter) of cold water

each day.

You should realize by now the benefits of consuming

plenty of water each day. Make your water bottle a

permanent part of your lifestyle.

Train on Bowflex® home gym at least twice a

week.

There are two primary differences between

maintenance and strength-building routines. First,

for maintenance, you do not have to increase the

resistance each week or so. If you can do 100 pounds

for 12 repetitions on the leg extension, then keep it on

100 pounds and do not go up to 105 pounds. You can

maintain the 100-pound level much easier that you

can increase it. Second, you do not need to train three

times a week. You can maintain your strength at twice

a week.

Add variety to your Bowflex® routines.

Now is the time to introduce more variety to your

routines by adding some new exercises while removing

some old ones. Below are two sample routines.

Maintenance Routine 1

1. Seated Hip Abduction

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 Deltoid Row

6. Decline Press

7. Reverse Curl

8. Seated Triceps Extension

9. Low Back Extension

10. Abdominal Crunch

Look in your Bowflex Conquest™ Home Gym Owner’s

Manual for descriptions of the new exercises.

Be consistent with your Bowflex® exercising,

healthy eating, and superhydrating — and your

accomplishments may well exceed your goals.

The Bowflex® Body Leanness Program

Exercise Log

Please feel free to make copies of this chart to continue your exercise log.

EXERCISE DATE DATE DATE DATE DATE DATE

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

Sets

Reps

Resistance

Bench Press

10, 9

120, 130

The Bowflex® Body Leanness Program

Limited Warranty

(Keep For Your Records)

We want you to know that the Bowflex

Conquest®

home gym is a superior

product. Your satisfaction is guaranteed.

If, for any reason, you are not 100%

satisfied with your Bowflex

Conquest®

home gym, please follow the instructions

below to return your merchandise and

receive a refund of the purchase price,

less shipping and handling.

1. Call a Bowflex® Representative

at 1-800-605-3369 for a Return

Authorization Number. Return

Authorization will be granted if:

a. You purchased your Bowflex

Conquest®

home gym directly

from Nautilus, Inc., and

b. You are calling within 6 weeks

of the delivery date of your

merchandise.

2. All returned merchandise must be

properly packaged in the original

boxes and in good condition.

Returns should be shipped to:

Nautilus, Inc. World Headquarters

16400 SE Nautilus Drive

Vancouver, WA 98683.

NOTE: You are responsible for return

shipping and for any damage or loss to

merchandise that occurs during return

shipment. We highly recommend that

you insure your shipment.

3. Please mark all boxes clearly with:

• Return Authorization Number

• Your Name

• Your Address

• Your Phone Number

Boxes without this information clearly

marked on the outside may be refused.

4. Please make copies of your original

invoice and put one in each box of

merchandise. Nautilus, Inc. must

receive your shipment within two

weeks from the date the Bowflex®

Representative issued you your

Return Authorization Number.

Refunds may be denied or delayed if

these instructions are not completely

followed.

This Bowflex® Satisfaction Guarantee

applies only to merchandise purchased

by consumers directly from Nautilus, Inc.

This guarantee does not apply to sales

made by dealers or distributors.

What Is Covered

Nautilus, Inc.

warrants to the original

purchaser of this Bowﬂex® product

that the equipment is free from

defects in materials or workmanship,

with the exceptions stated below.

This warranty is not transferable or

applicable to any person other than

the original purchaser. Tampering

with the unit will void the warranty.

Warranty

• 5 years on machine

• No-Time-Limit Warranty on

Power Rod® resistance rods

Warranty terms may differ outside the

USA.

To make this warranty effective, you must

completely fill out the Bowflex

Conquest®

home gym Warranty Registration Card

within 30 days of the purchase of your

Bowflex

Conquest®

home gym, and

return it to the address on the Warranty

Registration Card.

Warranties Do Not Cover

•

Damage due to use by persons who

weigh more than 300 lbs (136kg)

•

Damage due to normal wear and

tear.

• Damage

due to abuse, accident,

failure to follow instructions or

warnings, misuse, mishandling,

accident or Acts of God (such as

ﬂoods or power surges).

•

Use in any institutional or commercial

settings such as health clubs, schools,

or recreation centers.

•

Consequential or incidental damage.

Some states do not allow the

exclusion or limitation of incidental

or consequential damages, so the

above limitation or exclusion may

not apply to you.

at We W

ill Repair

During your Warranty Coverage

Period, Nautilus, Inc. will repair any

Bowﬂex® equipment that proves

to be defective in materials or

workmanship. In the event repair

is not possible, Nautilus, Inc., at

its option, will either replace your

equipment or refund your purchase

price, less shipping and handling

Nautilus, Inc. reserves the right to

substitute material of equal or better

quality if identical materials are not

available at the time of service under

this Warranty. The replacement of the

product under the terms of the Warranty

in no way extends the Warranty period.

How to Obtain Service

To obtain service for a Bowflex® Fitness

Product, contact an authorized Bowflex®

Fitness Retailer. You may also contact a

Nautilus representative at 800-628-8458 to

help you locate a dealer in your area.

How State Law Applies

This warranty gives you speciﬁc legal

rights. You may also have other rights

which vary from state to state.

Mr. 2. Mrs. 3. Ms. 4. Miss Customer ID from Invoice

Name:

Address: Apt. #:

City: State: Zip:

Phone number: -

E-Mail address:

Is this your primary address? Yes No

Place of purchase:

Date of purchase:

Purchaser date of birth:

Gender: Male Female

Marital status: Married Single

Including yourself, total number of people living in your household: (Examples: 01, 02, 03 …)

Would you like to receive additional information on healthy lifestyle products? Yes No

Which best describes your family income: (US dollar figures)

Under $15,000 $25,000 – $34,999 $50,000 – $74,999 $100,000 – $149,999

$15,000 – $24,999 $35,000 – $49,999 $75,000 – $99,999 Over $150,000

What other types of exercise equipment do you own?

Did you receive this item as a gift? Yes No

Name of original purchaser:

Original purchaser customer ID number:

and Nautilus logos are either registered trademarks or trademarks of Nautilus Inc.

Bowflex Conquest™ Home Gym Warranty Registration Card

IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE

Thanks for filling out this questionnaire. Your answers are important to us. Please check here if you would prefer

not to obtain information on new and interesting opportunities from other exciting companies.

PLEASE PRINT CLEARLY – THANK YOU

( )

M MD D

EXT.

M MD D Y Y

Please fold over and tape before mailing

Place

Stamp

Here

Bowflex Conquest™Home Gym

Nautilus, Inc. World Headquarters

16400 SE Nautilus Drive

Vancouver, Washington, USA 98683

What Is Covered

Nautilus, Inc. warrants to the original

purchaser of this Bowflex® product that the

equipment is free from defects in materials

or workmanship, with the exceptions stated

below. This warranty is not transferable or

applicable to any person other than the

original purchaser. Tampering with the unit

will void the warranty.

Warranty Period

• 5 years on machine

• No-Time-Limit Warranty on Power Rod®

resistance rods

Warranty terms may differ outside the USA.

Warranties Do Not Cover

• Damage due to use by persons who

weigh more than 300 pounds (136 kg).

• Damage due to normal wear and tear.

• Damage due to abuse, accident, failure to

follow instructions or warnings, misuse,

mishandling, accident or Acts of God

(such as floods or power surges).

• Use in any commercial or institutional

settings such as health clubs, schools or

recreation centers.

•

Consequential or incidental damage.

Some states do not allow the exclusion or

limitation of incidental or consequential

damages, so the above limitation or

exclusion may not apply to you.

What We Will Do

During your Warranty Coverage Period,

Nautilus, Inc. will repair any Bowﬂex®

equipment that proves to be defective in

materials or workmanship. In the event

repair is not possible, Nautilus, Inc., at its

option, will either replace your equipment

or refund your purchase price, less shipping

and handling.

How To Obtain Service

To obtain service for a Bowflex® Fitness

Product, contact an authorized Bowflex®

Fitness Retailer. You may also contact a

Nautilus representative at 800-628-8458 to

help you locate a dealer in your area.

How State Law Applies

This warranty gives you speciﬁc legal

rights. You may also have other rights

which vary from state to state.

Important Contact Numbers

OFFICES IN THE UNITED STATES:

E-mail: customerservice@nautilus.com

• TECHNICAL/CUSTOMER SERVICE

Nautilus, Inc.

World Headquarters

16400 SE Nautilus Drive

Vancouver, Washington, USA 98683

Phone: 800-NAUTILUS (800-628-8458)

Email: customerservice@nautilus.com

Fax: 877-686-6466

• CORPORATE HEADQUARTERS

Nautilus, Inc.

World Headquarters

16400 SE Nautilus Drive

Vancouver, Washington, USA 98683

Phone: 800-NAUTILUS (800-628-8458)

If you need assistance, please have both the serial number of your machine and the date of

purchase available when you contact the appropriate Nautilus office listed below.

INTERNATIONAL OFFICES:

For technical assistance and a list of distributors in your

area, please call or fax one of the following numbers.

• INTERNATIONAL CUSTOMER SERVICE

Nautilus International S.A.

Rue Jean Prouvé 6

1762 Givisiez / Switzerland

Tel: + 41-26-460-77-77

Fax: + 41-26-460-77-70

Email: technics@nautilus.com

BUSINESS OFFICES:

• SWITZERLAND OFFICE

Nautilus Switzerland S.A.

Tel: + 41-26-460-77-66

Fax: + 41-26-460-77-60

• GERMANY and AUSTRIA OFFICE

Nautilus GmbH

Tel: +49-2203-2020-0

Fax: +49-2203-2020-4545

• ITALY OFFICE

Nautilus Italy s.r.l.

Tel: +39-051-664-6201

Fax: +39-051-664-7461

• UNITED KINGDOM OFFICE

Nautilus UK Ltd.

Tel: +44-1908-267-345

Fax: +44-1908-267-346

• CHINA OFFICE

Nautilus Representative Ofﬁce

Tel: +86-21-523-707-00

Fax: +86-21-523-707-09

Bowflex, Bowflex Conquest, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus, Inc.

Printed in China

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