Bowflex Owner's Manual BFX Revo XP OM Rev B Web

Owner's Manual BFX_RevoXP_OM_RevB_web Bowflex Product Manuals | Bowflex

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

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Bowflex Revolution® XP

Owner’s Manual

and Fitness Guide

Special Edition Includes:

Dr. Ellington Darden’s

Six Week Fast Fat Loss –

Body Leanness Program

PN001-7058 RevC (10/28/2009)

(Shown with optional Lat Tower attachment)

Owner’s Manual and Fitness Guide Table of Contents

Product Speciﬁcations

Dimensions (arms raised) 64.5” L x 37.8” W x 73” H (163.8cm x 98cm x 185.4cm)

Dimensions with optional Lat Tower Attachment 64.5” L x 37.8” W x 83.2” H (163.8cm x 98cm x 211.3cm)

Workout Area 84” x 84” (213.4cm x 213.4cm)

SpiraFlex® Resistance 200 lbs. (90.72 kg)

SpiraFlex® Upgradability 280 lbs. (127 kg)

Maximum User Weight 300 lbs. (136 kg)

Safety Precautions 1

Safety Warning Labels 2

Getting to Know Your Bowflex Revolution® XP Home Gym 4

Using Your Bowflex Revolution® XP Home Gym

SpiraFlex® Resistance 5

Adjusting And Understanding the Resistance 5

Attaching SpiraFlex® Resistance Packs 6

Preparing for Use, Storing, and Moving 7

Maintenance 8

Adjusting Cable Tension 9

Cable Routing and Storage 10

Attaching Accessories 11

Hand Grips 11

Foot Harnesses 11

Squat Harness 11

Installing the Seat and Attachments 12

Seat and Back Pad with Locking Pin 12

Leg Extension 13

Lat Tower (optional) 14

Ab Attachment (optional) 14

Companion Equipment 15

Defining Goals

Reaching Your Goals 16

Designing Your Own Program 16

Exercising Properly

Working Out 18

Warming Up 18

Breathing 18

Performing Your Routine 18

Cool Down 18

The Workouts

20 Minute Better Body Workout 19

Advanced General Conditioning 19

20 Minute Upper/Lower Body 20

Body Building 21

Circuit Training – Anaerobic/Cardiovascular 22

Strength Training 23

Exercises

Chest Exercises 25

Shoulder Exercises 33

Back Exercises 44

Arm Exercises 49

Abdominal Exercises 59

Leg Exercises 62

Muscle Chart 71

Exercise Log 73

Bowflex® Body Leanness Program 75

Warranty Information 94

Contact Information 97

Safety Precautions

Indicates a potentially hazardous situation which, if not

avoided, could result in death or serious injury.

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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• Read and understand the Owner’s Manual

prior to using this machine.

• Read and understand all Warning Labels on this machine.

• Keep children away from this machine and/or supervise

them closely if they are near the machine or are present

during its operation. This machine is not suitable as a

children’s toy. There is a natural tendency for children

to want to play on exercise equipment, and parents and

others in charge of children should be aware of their

respective responsibilities. Moving parts that may

appear to present obvious hazards to adults may not

appear to do so to children.

• 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.

• Set up the machine so that there is a workout area of

at least 84” x 84” (213.4cm x 213.4cm) of free space

for safe operation of the Bowflex Revolution® XP

home gym. 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.

• Never move or adjust the seat while sitting on it. Never

stand on the seat.

2Safety Warning Labels

Home Gym

The following safety warnings are located on the Bowex Revolution® XP exercise machine. 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 Bowex Representative at 1-800-628-8458.

Label 1

Label 3

Label 4

Label 2

Serial number

Safety Warning Labels

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 need to replace a warning label please call 1-800-628-8458 to obtain a new label.

Label 4: Do not hang notice.

Location: Top front of the lat tower

(optional attachment).

Label 1: General use safety label.

Location: Front of the main unit below seat bracket.

Label 2: Keep hands away.

Location: Below freearms on main unit.

Label 3: Check all equipment before use.

Location: Bottom front of the main unit.

Adjustable

Seat Back

Adjustable

Seat

Cable

Variable

Pulley System

Hand Grip

Standing Platform Spring Lock Seat

Leg Extension/

Leg Curl

Attachment

Bowflex Revolution® XP Parts Reference Guide

Adjustable Arms

SpiraFlex®

Resistance Packs

Engine

Housing

Tension Control

Knob

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

Bowflex Revolution® XP home gym. Also locate and read all warning labels that are posted on the machine. It is

important to understand how to properly perform each exercise before you do so using SpiraFlex® Resistance.

The image below shows the machine set up in just one of many configurations. Included as standard accessories

with your new Bowflex Revolution® XP home gym are a leg extension, ab attachment, foot harnesses, and squat

harness. Instructions for attaching various accessories, storing cables, and changing out components are included

later in this manual, as well as in the Assembly Manual.

Lower Pulley

Getting to Know Your Bowflex Revolution® XP Home Gym

Lat Tower

(optional)

Squat Frame

Pulleys

Transport Wheels

SpiraFlex® Resistance

The Bowflex Revolution® XP home gym features an

ingenious patented technology called SpiraFlex®. The

Bowflex Revolution® XP muscle-building resistance

comes in the form of these cleverly designed resistance

packs, each constructed with a heavy-duty elastic strap

inside the pack. When you perform an exercise, these

resistance packs rotate around the center, stretching

the elastic strap and creating resistance.

A significant advantage of the resistance packs is

that the resistance is present throughout the ENTIRE

range of motion. That gives you a more consistent,

gym-quality experience – which means your muscles

get a bigger burn, a better workout and faster results.

SpiraFlex® technology is a non-inertial resistance

mechanism that provides the smoothness and feel of

gym-quality pack-loaded machines, but eliminates the

excessive bulk and weight. This totally unique, state-

of-the-art resistance system involves wrapping an

elastic strap tighter and tighter around a coil, which

is contained in a small canister that looks very similar

to free weight packs, but weighs only a few pounds.

Because no metal parts are used, SpiraFlex® technology

is quiet, lightweight, portable, and safe.

Adjusting And Understanding

The Resistance

The Bowflex Revolution® XP home gym comes with 200

lbs. (90.72 kg) of resistance. The SpiraFlex® resistance

packs look very much like free weight plates and are

assigned a pound rating based on their resistance –

including 5, 10, 20, and 40-pound packs (2.27kg, 4.54kg,

9.07kg, 18.14kg). The real power of the workout is in the

RESISTANCE, not the weight. And that means you can

quickly and easily stack these lightweight resistance

packs on to the Revolution® XP – just like free weights –

and get a great workout.

To upgrade to 280 pounds

(127 kg) of resistance

please call

1-800-NAUTILUS (628-8458)

Using Your Bowflex Revolution® XP Home Gym

6Using Your Bowflex Revolution® XP Home Gym

Attaching SpiraFlex® Resistance Packs

During assembly, you attached 5-lb (2.27kg) SpiraFlex®

resistance packs to the machine. The 5-lb packs are

permanently attached to the machine. The Bowflex Revolution®

XP home gym comes with 200 lbs (90.72kg) of resistance packs

in 5, 10, 20, and 40-lb packs (2.27kg, 4.54kg, 9.07kg, 18.14kg).

Attaching resistance packs is simple. You simply select the

resistance pack and slide it onto the shaft, making sure the

rounded edge of the hole in the plate is matched up with the

rounded edge of the shaft (see photos to the right). Once you

push the pack all the way onto the shaft, press and turn the

plate counterclockwise about 10 degrees until the locking

tabs click into place. While applying pressure, turn the plate

clockwise until the index marks on the packs are aligned.

NOTE: It is extremely important to make sure that

all six locking tabs engage to ensure proper and safe

operation of the machine. Check that the pack is

seated evenly, with no extra gap behind the bottom

edge of the pack.

You can choose any combination of resistance packs to suit

your needs. Each pack needs to be installed in the same

manner, by placing the pack onto the shaft, sliding it all the way

to the housing, and turning it counterclockwise until the locking

tabs engage. Then turn it clockwise so that the index marks

on each pack are aligned. If you are using multiple resistance

packs, each one contains locking mechanisms to stack multiple

packs.

You can set resistance either symmetrically or offset. What this

means is that you can set resistance to 40 lbs (18.14kg) on one

side and 60 lbs (27.22kg) on the other side, or set both sides to

60 lbs, or 60 lbs on one side and nothing on the other side--or

any variation like that. Setting resistance on one side is useful

when doing one-sided exercises such as trunk rotations or hip

extensions. You do not always have to have the same amount

of resistance on each side. Doing so, however, is common for

symmetrical exercises such as bench press or chest fly.

For an animated demonstration of proper pack installation,

visit the FAQ section of the Bowflex Revolution® website at

www.bowflexrevolution.com.

Step 1: Place resistance pack on shaft, matching

rounded top of hole with rounded top of shaft. Push

resistance pack all the way onto shaft.

Step 2: While pressing pack towards machine, turn

counterclockwise about 10 degrees until all six plate

tabs lock into place. Then turn clockwise until index

marks are aligned.

Index marks

The Bowflex Revolution® XP home gym offers one of the largest ranges of exercises ever offered by a Bowflex®

home gym. Preparing your machine for use and maintaining your machine are simple.

Preparing for Use

Before using your Bowflex Revolution® XP home gym, make sure you read through all of the safety warnings in this

manual, and pay close heed to the warning labels on the machine. Additionally, inspect the machine prior to each

use to ensure all parts are in good working order.

Preparing to Exercise

To do exercises, read the instructions in this manual or on the exercise poster included with your machine. Each

exercise uses a unique set of adjustable arm positions and cable connections. Using your Bowflex Revolution® XP

home gym should be easy:

• Select the desired resistance packs

• Position the adjustable arms to the correct setting

• Attach cable clips to appropriate location

• Complete the exercise

A full description of each exercise is included later in this manual.

Moving & Storing Your Machine

The full assembled weight of your machine is in excess of 200 lbs. It is imperative that you observe all safety

warnings and cautions when using or moving your machine. To move your machine, raise the adjustable arms to

the 0 position and make sure they are locked in place. Hook the D-handle Hand Grips to the hooks at the front of the

Standing Platform. Carefully lift the front of the machine to shift its weight to the back transport wheels. You can

now roll the machine.

Preparing for Use, Storing, and Moving

Raise adjustable arms to 0 position

(see above photo) and lock in place.

Attach hand grips to loops at the

front of the Standing Platform.

To move the machine, use hand

grips to lift the front of the unit and

shift its weight onto the transport

wheels at the back of the base.

8Maintenance

To store your machine, you can either leave the machine fully assembled, or you can remove the Leg

Extension to make a smaller footprint for storing. It is advisable to raise the adjustable arms to the 0

position and make sure they are locked in place.

Preventative Maintenance

Keeping your machine in good repair takes a minimal amount of time, and will ensure you have many

years of use. In addition to preventative maintenance such as checking to make sure the unit is clean and

free from defects, wiping down surfaces, and keeping attachments in a secure location, maintenance

should be limited.

Daily

Wipe down with a damp cloth. Pay special attention to areas where perspiration could settle.

Monthly

Inspect the unit for loose parts, nuts, bolts, etc. Inspect ropes and straps for fraying or excessive wear.

Yearly

Remove the Top Cover and inspect the condition of the internal components.

Look for fraying or excessive wear on straps, ropes, and moving parts, and replace as nessesary.

Adjusting Cable Tension

Pay close attention to maintenance of the cable tension. Over time and with heavy use, the cables are designed

to give slightly. Located on the main engine housing is a tension control knob which allows you to increase the

tension in the cables.

Checking for incorrect cable tension is simple.

1. Position the adjustable swing arms in the upper most

position.

2. Check to see if clips at end of cable hang down or if they

are tight against the pulley.

3. If cables don’t have enough tension, use the tension control

knob on the side of the machine to tighten the cables. (See

image below).

4. To increase tension, pull tension knob outward and turn

the large pulley clockwise. The clip on the cable should be

touching the pulley.

In this image, the cable clip extends a

few inches below the pulley, so there

is not enough tension in the cable. The

cable clip should be tight against the

pulley with appropriate tension.

There are tension knobs on each side of the machine.

To increase cable tension, pull knob and turn the large

pulley clockwise. You’ll know when you have enough

tension when the cable retracts and the cable clip

touches the pulley.

The cable clip

should stop here.

Large pulley. This is what you need to turn to increase the

tension on the cable. Pull the tension knob and use your

other hand to turn the large pulley clockwise.

10 Cable Routing and Storage

Squat Frame Pulley Cables

To install the Squat Frame Pulley cables, remove the ball end from the rope by pressing the insert out of the ball (Figure

A), and slide the ball off the rope. Route the cable under the pulley closest to the engine and reinstall the ball end

(Figure B).

When the Squat Pulley cables are not in use, store them by wrapping around the rope hooks as shown.

Figure A Figure B

Cable

Pulley

Hooks

Attaching Accessories

Your Bowflex Revolution® XP home gym comes with a pair each of hand grips and foot harnesses, and a squat

harness.

Hand Grips

You receive two hand grips with your Bowflex Revolution®

XP home gym. Hand grips contain two D-rings on each

grip, allowing for a shorter hand grip or longer hand grip,

depending on the exercise.

For exercises that require a specific hand grip attachment,

attaching to the D-ring closest to the handle will be referred

to as using the “short hand grip”. Attachments to the D-ring

furthest from the handle will be referred to as using the “long

hand grip”.

Connect here for

longer hand grip.

Connect here for

shorter hand grip.

Foot Harness

You additionally receive two foot harnesses. Foot harnesses

are used for several types of leg exercises. The foot

harnesses contain attachment rings on multiple sides.

Attach to cables using clips here.

Squat Harness

You receive a squat harness, which connects to the cables

in the Squat Frame pulleys. The squat harness contains

attachment rings on the adjustable straps and shoulders,

and loop handles on the straps. The D-rings on the straps

attach to the Squat Frame Pulley cables. You can also attach

Hand Grips to the rings on the shoulders, and use the grips to

stabilize your hands and arms.

Attach Hand

Grips here.

Attach Squat

Frame cables

here.

The illustrations on the following pages show how to install the seat and each of the Bowflex Revolution® XP

attachments.

Installing the Seat and Attachments

Seat and Back Pad with Locking Pin

Attach the seat and back pad to the seat rail by placing the upper hooks onto the respective upper posts and

rotating the lower hooks into position.

Once the pads are in position, insert the locking pin through the hole behind the lower hook to secure the pad:

• Use the locking pin to secure the seat pad for the Standing Single Leg Curl exercise.

• Use the locking pin to secure the back pad when you are performing seated lat pulldowns.

Note: Do not use the locking pin on the back pad when it is in the angled position.

Back Pad

Locking Pin

Upper Hook

Upper Post

Locking Pin

Installing the Seat and Attachments

Leg Extension

The Leg Extension is used when doing leg extension and leg curl exercises. To attach the Leg Extension, pull down

on the pop-pin under the seat and insert the leg extension into the mounting bracket. Slide the Leg Extension to the

desired position and screw the pop-pin tightly into place. Then attach the hooks on the ends of the Squat Pulley

cables to the snaphook on the Leg Extension.

Leg Extension

Assembly

Seat

Pop-pin

Ab Attachment (ordered separately)

Use the ab attachment when performing ab crunch

exercises. Remove the locking pin from the back of the

seatback, and remove the seatback from the seat rail.

Install the ab attachment in its place on the seat rail.

Installing Attachments

Lat Tower (ordered separately)

The Lat Tower is used for performing a wide variety of

standing and seated exercises. The product kit includes

the Lat Pulldown Bar, which enhances exercises that work

the back, shoulders and triceps muscles.

Remove the cap on the mast of the main frame. Insert the

Lat Tower in the mast and secure with the bolts provided.

Refer to the Lat Tower Assembly Manual for detailed

instructions.

Safety precautions:

• 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 Bowex® cables and the Lat

Pulldown Bar or Hand Grips.

• Always use the Lat Bar holders to support the Lat

Pulldown 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 Lat Pulldown Bar unless there is

resistance attached to it.

Companion Equipment

Bowﬂex Revolution® XP Accessory Rack (ordered separately)

The Bowex Revolution® XP home gym comes with many accessories and attachments to provide you with a wide variety of

exercises. Between workouts, this specially designed accessory rack stores the gear that makes your home gym versatile, so

your workout area stays organized and ready for your next workout.

The accessory rack features specially designed storage for many accessories including:

• Leg Extension

• Resistance Packs

• Handgrips & Foot Harnesses

• Squat Harness

• Ab Attachment Seat Back (optional)

Heavy-duty steel construction for years of use

Stand Size: 29.01” L x 28.81” W x 30.2” H (73.83cm x 73.17cm x 76.71cm)

Rack with AccessoriesUnloaded Rack

Check out the Bowﬂex Revolution® XP Accessory Rack and a wide selection of other

great products available at www.bowﬂex.com

16 Defining Your Goals

Muscle Strength is the maximum force 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 to 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 is 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 possible 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 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. Any exercise program must be supplemented

with cardiovascular training.

Reaching Your Goals

To reach your goals you must follow a consistent, well

designed program that provides balanced development to

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

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

Defining Your Goals

all parts of the body and includes both aerobic and strength

exercise. Only then will you meet your goals safely and

efficiently.

The workout routines found in this manual are professionally

designed and written to target specific fitness goals. Should

you not find one specific program to your liking, you can

design your own, based on sound information and the

principles found in this manual.

Designing Your Own Program

You may want to design your own personal program

specifically geared to your goals and lifestyle. Designing a

program is easy, as long as you follow these guidelines.

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 those

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, bicycling or

rowing.

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 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.

18 Exercising Properly

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 you can focus on what you are about to do

and think about achieving your end goal.

Warming Up

It is important to warm up each muscle group before doing

strenuous resisted exercise. We recommend that you warm

up by doing light stretching and performing light exercises on

the Bowflex Revolution® XP home gym.

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.

Performing Your Routine

The workout portion of your fitness routine is the series of

exercises devoted to your particular goals. Remember, make

sure to have fun!

Cool 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. We recommend the rowing

exercise for the cool down. Remember to gradually move

yourself into a relaxed state.

The Workouts

20 Minute Better Body Workout

Frequency: 3 Days Per Week (M-W-F) Time: About 20 Minutes

Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform easily for 5 -10

reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more

challenging resistance you can perform for no less than 10 reps and no more than 15 reps without your form deteriorating. As

you become stronger, you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to

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

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

Advanced General Conditioning

Frequency: 4 Days Per Week (M-T-TH-F) Time: About 35-45 Minutes

When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or if

you become bored, it is time to change your program. You can increase your training with this “split system” routine that works

opposing muscle groups on different days. To do this, you’ll increase your resistance when you can perform 12 reps perfectly,

and you’ll increase your volume by performing more sets and more exercises. Move slowly on each rep. Use a pace that will

allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to

fatigue during each set.

Body Part

Chest

Back

Shoulders

Arms

Legs

Trunk

Exercise

Bench Press

Seated Lat Pulldown

Crosssover Rear Deltoid Row

Standing Biceps Curl

Cross Triceps Extension

Leg Extension

Standing Single Leg Curl

Standing Single Leg Calf Raise

Standing Low Back Extension

Standing Abdominal Crunch

Sets

1-2

Reps

10-15

Body Part

Back

Shoulders

Arms

Trunk

Exercise

Standing Lat Row

Stiff Arm Pulldown

Bent Rear Deltoid Row

Standing Biceps Curl

Reverse Grip Barbell Curl

Standing Low Back Extension

Standing Abdominal Crunch

Standing Single Arm/Single Leg Lat Row

Sets

1-3

Reps

10-12

Body Part

Chest

Shoulders

Arms

Legs

Exercise

Bench Press

Seated Shoulder Press

Triceps Pushdown with Bar

Seated French Press

The Squat

Standing Single Leg Curl

Standing Calf Raise

Sets

1-3

Reps

10-12

Day 1 & 3

Day 2 & 4

20 The Workouts

20 Minute Upper/Lower Body

Frequency: 4 Days Per Week (M-T-TH-F) Time: About 20 Minutes

This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular

benefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program

training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to

deteriorate. Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you perform. Move

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

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

DAY 1 & 3 Body Part

Chest

Back

Shoulders

Arms

Exercise

Bench Press

Crossover Narrow Pulldown

Standing Lateral Raise

Standing Biceps Curl

French Press

Sets

1-3

Reps

12-15

Body Part

Legs

Trunk

Exercise

Leg Extension

Standing Leg Curl

Standing Hip Extension

Standing Calf Raise

Standing Low Back Extension

Standing Abdominal Crunch

Sets

1-3

Reps

12-15

10-12

DAY 2 & 4

The Workouts

Body Building

Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes

Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle

group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity

to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60

seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you

move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each

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

seconds down and work to fatigue during each set.

Body Part

Chest

Shoulders

Exercise

Bench Press

Chest Fly

Seated Shoulder Press

Crossover Bent Rear Rear Deltoid Rows

Standing Lateral Raise

Shoulder Shrug

Sets

2-4

Reps

8-12

DAY 1

DAY 2

DAY 3 Body Part

Legs

Trunk

Exercise

The Squat

Leg Extension

Standing Hip Extension

Standing Single Leg Curl

Seated (Straight Leg) Calf Raise

Standing Low Back Extensions

Standing Abdominal Crunch

Seated Resisted Oblique Crunch

Sets

2-4

1-3

2-4

Reps

8-12

12-15

8-12

Body Part

Back

Arms

Exercise

Seated Lat Pulldown

Narrow Pulldowns

Standing Biceps Curl

Reverse Grip Barbell Curls

Cross Triceps Extension

French Press

Sets

2-4

Reps

8-12

22 The Workouts

Circuit Training – Anaerobic/Cardiovascular

Frequency: 2-3 Times Per Week Time: About 20-45 Minutes

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

routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the

next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round of

Circuit 1. Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit

2. Add additional rounds of Circuit 2 as your fitness level increases. Repeat process with Circuit 3. Do not let your heart rate

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

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

Circuit 1

Circuit 2

Body Part

Chest

Legs

Back

Legs

Trunk

Exercise

Bench Press

The Squat

Seated Lat Pulldown

Seated Leg Curl

Standing Abdominal Crunch

Reps

8-12

Body Part

Shoulders

Legs

Back

Trunk

Arms

Exercise

Seated Shoulder Press

Leg Extension

Seated Lat Pulldown

Standing Low Back Extension

Standing Biceps Curl

Reps

8-12

Body Part

Shoulders

Arms

Legs

Trunk

Legs

Exercise

Rear Deltoid Rows

Cross Triceps Extensions

Standing Single Leg Curl

Seated Resisted Oblique Crunch

Seated (Straight Leg) Calf Raise

Reps

8-12

Circuit 3

The Workouts

Strength Training

Frequency: 3 Days Per Week (M-W-F) Time: About 45-60 Minutes

This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you

have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques.

Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 pounds

and decrease your reps to 5. Rest 60 - 120 seconds between each set and exercise. Focus on proper form. Tighten the muscle

before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement

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

in the rep. Count two seconds up and four seconds down and work to fatigue during each set.

Body Part

Chest

Shoulders

Exercise

Bench Press

Chest Fly (wide pulley)

Seated Shoulder Press

Standing Lateral Raise

Rear Deltoid Row

Shoulder Shrug

Sets

2-4

Reps

5-8

Body Part

Back

Arms

Exercise

Barbell Bent Over Row

Wide Pulldown

Standing Biceps Curl

Reverse Grip Barbell Curl

Triceps Extension

Triceps Pushdown

Sets

2-4

Reps

5-8

Body Part

Legs

Trunk

Exercise

The Squat

Lying Prone Leg Curl

Standing Single Leg Leg Curl

Seated (Straight Leg) Calf Raise

Standing Low Back Extension

Standing Abdominal Crunch

Sets

2-4

Reps

5-8

8-12

5-8

Day 1

Day 2

Day 3

24 Exercises

A Revolutionary Way to Exercise

The Bowflex Revolution® XP home gym provides a more than 90 exercises and over 400 total variations. You can switch quickly

between hundreds of exercises with less setup time than most gym machines. That means a shorter workout while maintaining

a higher, calorie-burning heart rate.

This manual and the included poster provide information on a large number of these exercises, but feel free to vary the

exercises to meet your needs. Using the adjustable freearms, you can set the arms at 8 for one exercise, and exercise an

entirely different set of muscles by simply moving the freearms to 6 or 7 and doing the same exercise.

Changing exercises is simple. The freearms rotate between positions 0 and 9, with 0 being straight up and 9 being straight

down. That means you have ten arm positions to work out with, each one providing a slightly different variation of each

exercise. Switching cables between exercises is simple with snap-hook attachments.

Please note that the exercise photos in this section show the optional Lat Tower and Ab Attachment (available separately).

Chest Exercises

Bench Press — Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:

Pectoralis Major; Deltoids; Triceps

Position:

Seated—facing outward

Accessory:

Long Hand Grips

Adjustable Arm Position:

5 or 6

Success Tips

• 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 Platform, head

back against Seat Back Pad.

• Keep elbows in front of shoulders.

• Keep shoulder blades pinched together

and maintain good spinal alignment.

• Grasp Hand Grips in both hands.

• 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.

START

Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)

START FINISH

START

• Grasp Hand Grips in both hands.

• Open your arms into a wide,

elbow bent position. Keep

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, making sure that your

arms are directly in line with the

cables.

• Slowly return to Start position.

FINISH

Muscles worked:

Pectoralis Major; Anterior Deltoid

Position:

Seated—facing outward

Accessory:

Long Hand Grips

Adjustable Arm Position:

5 or 6

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 Platform, head

back against Seat Back Pad.

• To improve your pectoralis involvement,

keep your shoulder blades pinched

together throughout upward and

downward movements.

• Slowly 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.

FINISH

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

START FINISH

START

• Grasp Hand Grips in both hands.

• Cables travel beneath arms,

forearms aligned with cables.

• Bend your elbows, keeping your

forearms at least 10° lower than

when in the standard Bench Press

Start position.

• Raise chest, pinch shoulder

blades together, and maintain a

comfortable arch in lower back.

• Slowly straighten your elbows,

keeping upper arms at a 90°

angle from your torso. Forearms

should be 5- 6” lower than when

in the standard Bench Press

position.

• Do not lock your elbows.

• Slowly return to the Start

position, keeping your wrists

steady and your movements slow

and controlled.

FINISH

Muscles worked:

Pectoralis Major; Deltoids; Triceps

Position:

Seated—facing outward

Accessory:

Long Hand Grips

Adjustable Arm Position:

5 or 6

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 Platform, head

back against Seat Back Pad.

• Do not let your elbows travel behind

your shoulders.

• Keep shoulder blades pinched together

and maintain good spinal alignment.

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

START FINISH

START

• Grasp Hand Grips in both hands.

• Cables travel over arms, forearms

aligned with cables.

• Bend your elbows, keeping your

forearms at least 10° higher than

when in the standard Bench Press

Start position.

• Raise chest, pinch shoulder blades

together, and maintain a slight arch

in your lower back.

• Slowly straighten your elbows,

keeping upper arms at a 90°

angle from your torso. Forearms

should be 5- 6” higher than when

in the standard Bench Press

position.

• Do not lock your elbows.

• Slowly return to the Start

position, keeping your wrists

steady and your movements slow

and controlled.

FINISH

Muscles worked:

Pectoralis Major; Deltoids; Triceps

Position:

Seated—facing outward

Accessory:

Hand Grips

Adjustable Arm Position:

6 or 7

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 Platform, head

back against Seat Back Pad.

• Do not let your elbows travel behind

your shoulders.

• Keep shoulder blades pinched together

and maintain good spinal alignment.

Chest Exercises

Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)

START FINISH

START

• Grasp Hand Grips in both hands.

• Open your arms into a wide,

“embrace” position, elbows

slightly bent. Press your forearms

downward. At full extension, hands

should be level with your hips, palms

facing forward.

• Do not lock your elbows.

• Raise chest, pinch shoulder blades

together, and maintain a slight,

comfortable arch in your lower

back.

• Slowly press your arms forward

and downward, straightening arms

and moving your hands together.

Hands should be 5-6” lower than

standard Chest Fly finish position.

• Rotate your wrists and forearms

upward.

• Return to Start position, slowly

bringing your arms in front of you,

just below chest level.

FINISH

Muscles worked:

Pectoralis Major; Anterior Deltoid

Position:

Seated—facing outward

Accessory:

Hand Grips

Adjustable Arm Position:

5 or 6

Success Tips

• Maintain a 60-90º angle between upper

arms and torso during the exercise.

• Keep chest muscles tightened. Limit and

control your range of motion.

• Keep knees bent, feet on Platform, head

back against Seat Back Pad.

• To improve your pectoralis involvement,

pinch your shoulder blades together

throughout movement.

Incline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)

START FINISH

START

• Grasp Hand Grips in both hands.

• Press your arms forward and

upward, straightening arms and

moving your hands together. Hands

should be 5-6” higher than standard

Chest Fly Start position.

• Do not lock your elbows.

• Raise chest, pinch shoulder blades

together, and maintain a slight,

comfortable arch in your lower

back.

• Open your arms into a wide,

“embrace” position, elbows

slightly bent. Press your forearms

upward. At full extension, your

elbows should be level with your

ears, palms facing forward.

• Rotate your wrists and forearms

upward.

• Return to Start position, slowly

bringing your arms in front of

you, just below chest level.

FINISH

Muscles worked:

Pectoralis Major; Anterior Deltoid

Position:

Seated—facing outward

Accessory:

Hand Grips

Adjustable Arm Position:

6 or 7

Success Tips

• Maintain a 60-90º angle between upper

arms and torso during the exercise.

• Keep chest muscles tightened. Limit and

control your range of motion.

• Keep knees bent, feet on Platform, head

back against Seat Back Pad.

• To improve your pectoralis involvement,

pinch your shoulder blades together

throughout movement.

28 Chest Exercises

Standing Chest Press — Shoulder Horizontal Adduction (and elbow extension)

START FINISH

START

• Grasp Hand Grips so the cables

are in line close to the front of

your forearms.

• Stand with one foot forward and

one foot back for added stability.

• Start with elbows bent to 90º and

slightly behind or equal to the

shoulders.

• Press straight out away from

your chest, bringing the handles

together in front of you.

• Slowly return to the Start

position, keeping tension on the

chest throughout the motion.

FINISH

Muscles worked:

Pectoralis Major; Deltoids; Triceps. Also

ankles, knees, hips and core in stabilization.

Position:

Standing—facing outward. Seat removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

3 or 4

Success Tips

• Stabilize body from your feet all the way

up through your trunk.

• Maintain a 90º angle between upper arms

and torso throughout the motion.

• Keep chest muscles tight, limit and control

your range of motion.

• Keep knees slightly bent, feet flat on the

floor and in a staggered step for stability.

• Keep shoulder blades pinched, chest lifted

and a slight curve in the lower back.

Standing Chest Press w/ Alternating Shoulder Movement

START FINISH

START

• Grasp Hand Grips so the cables

are in line close to the front of

your forearms.

• Stand with one foot forward and

one foot back for added stability.

• Start with elbows bent to 90º and

slightly behind or equal to the

shoulders.

• Press straight out away from

your chest with one arm, as the

other arms moves out and back.

This is an alternating motion,

so your arms will move in the

opposite direction during the set.

• Slowly return each arm to the

Start position keeping tension on

the chest throughout the motion.

FINISH

Muscles worked:

Pectoralis Major; Deltoids; Triceps. Also ankles,

knees, hips and core in stabilization.

Position:

Standing—facing outward. Seat removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

3 or 4

Success Tips

• Stabilize body from your feet all the way up

through your trunk.

• Maintain a 90º angle between upper arms

and torso throughout the motion.

• Keep chest muscles tight, limit and control

your range of motion.

• Keep knees slightly bent, feet flat on the floor

and in a staggered step for stability.

• Keep shoulder blades pinched, chest lifted

and a slight curve in the lower back.

• Do not allow your trunk to rotate during the

motion.

Chest Exercises

Standing Incline Chest Press — Shoulder Horizontal Adduction (and elbow extension)

START FINISH

START

• Stand with one foot forward and

one foot back for added stability.

• Start with elbows bent to 90º and

slightly behind or even with the

shoulders.

• Press slightly upward, away from

your chest, bringing the handles

together in front of you at about

10º above your shoulders.

• Slowly return to the Start

position, keeping tension on the

chest throughout the motion.

FINISH

Muscles worked:

Pectoralis Major; Deltoids; Triceps. Also

ankles, knees, hips and core in stabilization.

Position:

Standing—facing outward. Seat removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

4 or 5

Success Tips

• Stabilize body from your feet all the way up

through your trunk.

• Maintain a 90º angle between upper arms

and torso at the start of the press, and

slightly higher than 90º at the finish.

• Keep chest muscles tight, limit and control

your range of motion.

• Keep knees slightly bent, feet flat on the

floor and in a staggered step for stability.

• Keep shoulder blades pinched, chest lifted

and a slight curve in the lower back.

Standing Incline Chest Press w/ Alternating Motion

START FINISH

START

• Grasp Hand Grips so the cables

are in line close to the front of

your forearms.

• Stand with one foot forward and

one foot back for added stability.

• Start with elbows bent to 90º

and slightly behind or equal to

the shoulders, and the other arm

straight in front of you at a slight

inclined angle about head high.

• Press one arm slightly upward

away from your chest, the other

arm moves out and back. This

is an alternating motion, so your

arms will move in the opposite

direction during the set.

• Slowly return each arm to the

Start position keeping tension on

the chest throughout the motion.

FINISH

Muscles worked:

Pectoralis Major; Deltoids; Triceps. Also

ankles, knees, hips and core in stabilization.

Position:

Standing—facing outward. Seat removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

4 or 5

Success Tips

• Stabilize body from your feet all the way up

through your trunk.

• Maintain a 90º angle between upper arms

and torso throughout the motion.

• Keep chest muscles tight, limit and control

your range of motion.

• Keep knees slightly bent, feet flat on the floor

and in a staggered step for stability.

• Keep shoulder blades pinched, chest lifted

and a slight curve in the lower back.

• Do not allow your torso to rotate or bend

side to side during the motion.

30 Chest Exercises

Standing Decline Chest Press — Shoulder Horizontal Adduction (and elbow extension)

START FINISH

START

• Grasp the handles so the cables

travel under the forearm.

• Keep your forearms in line with the

cable at all times.

• Start with elbows back and upper

arms 90° from your torso.

• Elbows should be 10° lower than

the standard bench press position.

• Stand with one foot forward and

one foot back for added stability.

• Press forward, straightening your

arms while moving your hands

toward the center and slightly

downward about 10˚ below your

shoulders.

• Do not lock your elbows.

• Slowly return to the Start

position, keeping tension on the

chest throughout the motion.

FINISH

Muscles worked:

Pectoralis Major; Deltoids; Triceps. Also

ankles, knees, hips and core in stabilization.

Position:

Standing—facing outward. Seat removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

3, 4 or 5

Success Tips

• Stabilize body from your feet all the way up

through your trunk.

• 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 chest muscles tight, limit and control

your range of motion.

• Keep knees slightly bent, feet flat on the

floor and in a staggered step for stability.

• Keep shoulderblades pinched, chest lifted

and a slight curve in the lower back.

Standing Decline Chest Press W/ Alternating Motion

START FINISH

START

• Grasp the handles so the cables

are in line and close to the front

of your forearms.

• Stand with one foot forward and

one foot back for added stability.

• Start with one elbow bent to

90° and slightly behind or even

with the shoulder, the other arm

straight in front of you 10˚ lower.

Do not lock the elbow.

• Press one arm slightly downward

away from your chest, as the

other arm moves out and back.

This is an alternating motion,

so your arms will move in the

opposite direction during the set.

• Slowly return each arm to the

Start position, keeping tension on

the chest throughout the motion.

FINISH

Muscles worked:

Pectoralis Major; Deltoids; Triceps. Also

ankles, knees, hips and core in stabilization.

Position:

Standing—facing outward. Seat removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

3, 4 or 5

Success Tips

• Stabilize body from your feet all the way up

through your trunk.

• Keep chest muscles tight, limit and control

your range of motion.

• Keep knees slightly bent, feet flat on the

floor and in a staggered step for stability.

• Keep shoulderblades pinched, chest lifted

and a slight curve in the lower back.

• Do not allow your torso to rotate or bend

side to side during the motion.

Chest Exercises

Standing Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)

START FINISH

START

• Grasp the handles so the cables

lie close to the front of your

forearms and palms facing

forward.

• Stand with one foot forward and

one foot back for added stability.

• Stabilize the elbows so they are

slightly bent and slightly behind

or equal to the shoulders.

• Slowly move the arms forward

and inward, bringing the handles

together in front of you.

• Slowly return to the Start

position, keeping tension on the

chest throughout the motion.

FINISH

Muscles worked:

Pectoralis Major; Deltoids. Also ankles,

knees, hips and core in stabilization.

Position:

Standing—facing outward. Seat removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

4, 5 or 6

Success Tips

• Stabilize body from your feet all the way

up through your trunk.

• Maintain a 90° angle between upper arms

and torso throughout the motion.

• Keep chest muscles tight, limit and control

your range of motion.

• Keep knees slightly bent, feet flat on the

floor and in a staggered step for stability.

• Keep shoulder blades pinched, chest lifted

and a slight curve in the lower back.

Standing Incline Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)

START FINISH

START

• Grasp the handles so the

cables lie close to the front of

your forearms, and palms face

forward.

• Stand with one foot forward and

one foot back for added stability.

• Stabilize the elbows so they are

slightly bent and slightly behind

or even with the shoulders.

• Slowly move the arms slightly

upward and inward, bringing the

handles together in front of you

at about neck/chin height.

• Slowly return to the Start

position, keeping tension on the

chest throughout the motion.

FINISH

Muscles worked:

Pectoralis Major; Deltoids. Also ankles,

knees, hips and core in stabilization.

Position:

Standing—facing outward. Seat removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

4, 5 or 6

Success Tips

• Stabilize body from your feet all the way

up through your trunk.

• Keep chest muscles tight, limit and

control your range of motion.

• Keep knees slightly bent, feet flat on

the floor and in a staggered step for

stability.

• Keep shoulder blades pinched, chest

lifted and a slight curve in the lower

back.

32 Chest Exercises

Standing Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)

START FINISH

START

• Grasp the Hand Grips so the

cables lie close to the front of

your forearms and palms face

forward.

• Stand with one foot forward and

one foot back for added stability.

• Stabilize the elbows so they are

slightly bent and slightly behind

or equal to the shoulders.

• Slowly move the arms slightly

downward and inward, bringing

the handles together in front of

you at about lower chest height.

• Slowly return to the Start

position, keeping tension on the

chest throughout the motion.

FINISH

Muscles worked:

Pectoralis Major; Deltoids. Also ankles,

knees, hips and core in stabilization

Position:

Standing—facing outward. Seat

removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

4 or 5

Success Tips

• Stabilize body from your feet all the way

up through your trunk.

• Keep chest muscles tight, limit and

control your range of motion.

• Keep knees slightly bent, feet flat on

the floor and in a staggered step for

stability.

• Keep shoulder blades pinched, chest

lifted and a slight curve in the lower

back.

Standing Single Arm Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)

START FINISH

START

• Grasp the Hand Grip so the cable

lies close to the front of your

forearm and palm face forward.

• Stand with one foot forward and

one foot back for added stability.

• Stabilize the elbow so it is

slightly bent and slightly behind

or equal to the shoulder.

• Slowly move the arm forward

and inward, bringing the handle

in front of you.

• Slowly return to the Start

position, keeping tension on the

chest throughout the motion.

FINISH

Muscles worked:

Pectoralis Major; Deltoids. Also ankles, knees,

hips and core in stabilization

Position:

Standing—facing outward. Seat removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

4 or 5

Success Tips

• Stabilize body from your feet all the way up

through your trunk.

• Maintain a 90° angle between upper arm

and torso throughout the motion.

• Keep chest muscles tight, limit and control

your range of motion.

• Keep knees slightly bent, feet flat on the

floor and in a staggered step for stability.

• Keep shoulder blade pinched, chest lifted

and a slight curve in the lower back.

• Do not lean sideways or turn the trunk

during the motion.

Shoulder Exercises

Crossover Rear Delt Rows — Elbow Flexion

START FINISH

START

• Cross your arms in front of you

and grasp the Hand Grips (right

Grip in left hand and vice versa),

palms facing toward the floor,

arms nearly straight.

• Raise your arms in front of your

body until they are at a 90° angle

to your torso.

• Allowing your arms to bend

slowly, move your elbows

outward and backward between

your upper arms and torso.

• Keep your forearms pointing in

the direction of the cables.

• Slowly return to the Start

position. Do not relax the tension

in your shoulder muscles.

FINISH

Muscles worked:

Anterior and Middle Deltoids

Position:

Standing—facing machine. Seat

removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

2 or 3

Success Tips

• Maintain a 90° angle between your

upper arms and torso during motion.

• Lift your chest, keep knees bent and

feet on Platform or in front of it.

• Keep shoulder blades pinched together

and maintain good spinal alignment.

Crossover High Rear Delt Rows — Elbow Flexion

START FINISH

START

• Cross your arms in front of you and

grasp the Hand Grips (right Grip

in left hand and vice versa), palms

facing toward the floor, arms nearly

straight.

• Stand up straight and then lean back

slightly from hips.

• Allowing your arms to bend slowly,

move your elbows outward and

backward between your upper

arms and torso.

• Keep your forearms pointing in the

direction of the cables.

• Move until your elbows are slightly

behind your shoulders.

• Slowly return to the Start position.

Do not relax the tension in your

shoulder muscles.

FINISH

Muscles worked:

Anterior and Middle Deltoids

Position:

Standing—facing machine. Seat

removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

0 or 1

Success Tips

• Maintain a 90° angle between your

upper arms and torso during motion.

• Keep shoulder blades pinched together,

good spinal alignment and your chest

lifted throughout exercise.

• Lift your chest, keep your knees bent

and feet on Standing Platform or in front

of the platform.

34 Shoulder Exercises

Bent Rear Delt Row

START FINISH

START

• Pivot forward from your hips,

knees bent, spinal muscles tight.

• Grasp the Hand Grips, palms

facing backward. Keep hands

shoulder-width apart.

• Let your arms hang in the

direction of the pulleys—do not

lock your elbows.

• Initiate movement by pulling your

elbows back as you bring the

Hand Grips upward to a point

below your chest. Keep hands

shoulder-width apart.

• Slowly return to Start position,

keeping your knees bent and

your back flat.

FINISH

Muscles worked:

Teres Major; Rear Deltoids. Also core

muscle group for stability.

Position:

Standing—facing machine. Seat

removed.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys / 0

Success Tips

• Lift your chest, keep your knees bent

and feet on Standing Platform.

• Do not bend your neck forwards or

backwards during motion.

• Keep your spine aligned, abs tight and

a slight arch in your lower back. Do not

slouch.

Crossover Bent Rear Delt Row

START FINISH

START

• Pivot forward from your hips,

knees bent, spinal muscles tight.

• Cross your arms, reach down

and grasp the Hand Grips (right

Grip in left hand and vice versa),

palms facing backward. Keep

hands shoulder-width apart.

• Let your arms hang in the

direction of the pulleys—do not

lock elbow.

• Initiate movement by pulling your

elbows back as you bring the

Hand Grips upward and cross

them over your chest. Keep your

crossed hands shoulder-width

apart.

• Slowly return to Start position,

keeping your knees bent and your

back flat.

FINISH

Muscles worked:

Teres Major; Rear Deltoids. Also core

muscle group for stability.

Position:

Standing—facing machine. Seat

removed.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys / 0

Success Tips

• Lift your chest, keep your knees bent

and feet on Standing Platform.

• Do not bend your neck forwards or

backwards during motion.

• Keep your spine aligned, abs tight and

a slight arch in your lower back. Do not

slouch.

• Keep the lats tightened throughout the

entire motion.

Shoulder Exercises

Reverse Fly — Shoulder Horizontal Abduction (elbows stabilized in slight ﬂexion)

START FINISH

START

• Grasp the Hand Grips, palms

facing floor, arms nearly straight.

• Stand up straight and bend

slightly forward from the hips

until arms/cables are in front of

body at a 90˚ angle from torso.

• Maintaining the bend in your

arms, move your elbows outward

and backward.

• When your elbows are slightly

behind your shoulders, slowly

return to the Start position,

keeping your rear shoulder

muscles tightened throughout

movement.

FINISH

Muscles worked:

Rear Deltoids; Middle Deltoids;

Trapezius; Rhomboids

Position:

Standing—facing machine. Seat

removed.

Accessory:

Hand Grips

Adjustable Arm Position:

6 or 7

Success Tips

• Do not lose spinal alignment—keep

your chest lifted.

• Lift your chest, keep your knees bent

and feet on Platform or in front of the

platform.

• Keep your spine aligned and a slight

arch in your lower back.

• Maintain a 90° angle between upper

arms and torso throughout exercise.

Crossover Reverse Fly — Shoulder Horizontal Abduction (elbows stabilized in slight ﬂexion)

START FINISH

START

• Cross your arms in front of your

body and grasp the Hand Grips,

right Grip in left hand and vice

versa, with your palms facing the

floor and arms nearly straight.

• Stand up straight and bend

slightly forward from the hips

until arms/cables are in front of

body at a 90˚ angle from torso.

• Maintaining the bend in your

arms, move your elbows outward

and backward, crossing the

cables as your arms move back.

• When your elbows are slightly

behind your shoulders, slowly

return to the Start position,

keeping your rear shoulder

muscles tightened throughout

movement.

FINISH

Muscles worked:

Rear Deltoids; Middle Deltoids;

Trapezius; Rhomboids

Position:

Standing—facing machine. Seat

removed.

Accessory:

Hand Grips

Adjustable Arm Position:

6 or 7

Success Tips

• Do not lose spinal alignment—keep

your chest lifted.

• Lift your chest, keep your knees bent

and feet on Platform or in front of the

platform.

• Keep your spine aligned and a slight

arch in your lower back.

• Maintain a 90° angle between upper

arms and torso throughout exercise.

• Bend slight forward from the hips.

36 Shoulder Exercises

Seated Shoulder Press — Shoulder Adduction (and elbow extension)

START FINISH

START

• Grasp Hand Grips, palms facing

away from the engine.

• Raise the Hand Grips to shoulder

level. Keep 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

Position:

Seated—facing outward

Accessory:

Long Hand Grips

Adjustable Arm Position:

7 or 8

Success Tips

• Lift your chest, keep your knees bent

and feet on Standing Platform.

• 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.

Front Shoulder Raise — Shoulder Flexion (elbow stabilized)

START FINISH

START

• Grasp the Hand Grips, palms

facing back toward the engine,

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

with your upper arms next to

your torso.

FINISH

Muscles worked:

Front and Middle Deltoids

Position:

Standing—facing outward. Seat

removed.

Accessory:

Long Hand Grips

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys / 0

Success Tips

• Keep abdominals tight and maintain

good spinal alignment.

• Keep knees bent and feet on Platform.

• Do not increase the arch in your lower

back as you raise your arms. You may

wish to lean your lower back against

the Seat Back Pad.

Shoulder Exercises

Lateral Shoulder Raise — Shoulder Abduction (elbows stabilized)

START FINISH

START

• Grasp the Hand Grips, palms

facing each other.

• Let your arms hang at your sides,

directly in line with the cables.

• Keep your chest lifted, and a

slight arch in your lower back.

• Raise your arms directly out to

the sides, nearly to shoulder

level.

• Keep the side of your arm/elbow

facing out and up throughout the

movement.

• With controlled movement,

slowly return to the Start

position.

FINISH

Muscles worked:

Middle Deltoids; Supraspinatus; Upper

Trapezius

Position:

Standing—facing outward. Seat

removed.

Accessory:

Long Hand Grips

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys —Standard

Pulleys

Success Tips

• Elevate your shoulders slightly toward

the back of your head.

• Maintain good spinal alignment and

bend forward slightly from the hip.

• Do not swing your arms upward or

move your trunk during this exercise.

• Lift your chest, keep your knees bent

and feet on Standing Platform.

Seated Forearm Lateral Shoulder Raise — Elbows stabilized

START FINISH

START

• Slide the handles on the Hand

Grips to one side and slide the

straps over your forearms until

they are cradled in your elbows.

• Let your upper arms hang directly

in line with the cables. Bend your

elbows 90°.

• Sit up straight and bend slightly

forward from the hips until arms/

cables are in front of body at a 90°

angle from torso.

• Raise your arms directly out to

the sides, nearly to shoulder

level.

• Keep the side of your forearms/

elbows facing out and up

throughout the movement.

• Slowly bring your arms back

to the Start position without

relaxing.

FINISH

Muscles worked:

Middle Deltoids; Supraspinatus; Upper

Trapezius

Position:

Seated—facing outward.

Accessory:

Long Hand Grips

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys —Narrow Pulleys / 0

Success Tips

• Raise your chest and keep your

shoulder blades pinched together.

• Elevate your shoulders slightly toward

the back of your head.

• Maintain good spinal alignment and

bend forward slightly from the hip.

• Do not swing your arms upward or move

your trunk during this exercise.

• Lift your chest, keep your knees bent and

feet on Platform.

38 Shoulder Exercises

Shoulder Extension — (elbows stabilized)

START FINISH

START

• Grasp the Hand Grips, palms

facing down, arms straight and

at approximately a 30° 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:

Latissimus Dorsi; Teres Major; Rear Del-

toid; Middle Trapezius; Rhomboids; Triceps

Position:

Standing—facing machine. Seat

removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

8 or 9

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 Shrug — Scapular Elevation

START FINISH

START

• 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

Muscles worked:

Upper Trapezius

Position:

Standing—facing outward. Seat

removed.

Accessory:

Long Hand Grips

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys —Standard

Pulleys / 0

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.

Shoulder Exercises

Scapular Protraction — (elbows stabilized)

START FINISH

• Reach behind your body, grasp

the Hand Grips and straighten

your arms in front of you at a 90°

angle from torso.

• Keep your arms in line with the

cables, palms facing down and

wrists straight.

• Keeping your arms straight and

in line with the cables, slowly

move your shoulder blades

forward away from the Seat

Back Pad. Slowly bring your

hands together using only your

shoulder muscles.

• Slowly return to the Start

position, keeping tension in your

shoulder blades.

• Movement is very subtle and

occurs only in shoulder blades.

Muscles worked:

Serratus Anterior

Position:

Seated—facing outward. Seat

in lowest position.

Accessory:

Long Hand Grips

Adjustable Arm Position:

7, 8 ot 9

Success Tips

• Lift your chest, keep your knees bent

and feet on floor.

• Keep your spine aligned and a slight

arch in your lower back.

• Maintain a 90° angle between upper

arms and torso throughout exercise.

• Do not slouch forward or use your arm

muscles to assist this motion. Keep this

motion only in the shoulder blades

Scapular Depression

START FINISH

• Grasp the Hand Grips and keep

your arms at your side, palms

facing inward, arms nearly

straight.

• Tighten your trunk muscles

to stabilize your spine while

maintaining a slight arch in your

lower back.

• Keeping your arms straight, slide

your shoulder blades downward,

toward your hips.

• When your shoulder blades have

fully depressed, slowly return to

the Start position.

• Movement is very subtle and

occurs only in shoulder blades.

Muscles worked:

Lower Trapezius

Position:

Standing—facing outward.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm

Position:

Lat Tower Pulleys / 9

Success Tips

• Do not lose spinal alignment—keep

your chest lifted and head against the

Seat Back Pad.

• Keep knees bent and feet flat

on Platform.

START FINISH

40 Shoulder Exercises

Shoulder Rotator Cuff — Internal Rotation

START FINISH

START

• Grasp the Hand Grip nearest you

in the hand closest to the engine,

and draw your upper arm into

your torso. Keep your elbow bent

and your forearm at a 90° angle

from your torso.

• Give yourself enough distance to

eliminate slack in the cable.

• Use a light resistance—this is not

a powerful movement.

• Rotate your forearm toward your

abdomen, keeping your elbow at

your side throughout motion.

• Slowly return to the Start position,

maintaining slow, controlled

motion.

FINISH

Muscles worked:

Subscapularis

Position:

Standing—facing right or left. Seat re-

moved.

Accessory:

Long Hand Grips

Adjustable Arm Position:

4 or 5

Success Tips

• Lift your chest, keep your knees bent

and feet on or near the Platform.

• 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 Rotator Cuff — External Rotation

START FINISH

START

• Grasp the Hand Grip nearest

you in the hand farthest from the

engine, and draw your upper arm

into your torso. Keep your elbow

bent and your forearm at a 90°

angle from your torso.

• Give yourself enough distance to

eliminate slack in the cable.

• Use a light resistance—this is not

a powerful movement.

• Rotate your forearm away from

your abdomen, keeping your

elbow at your side throughout

motion.

• Slowly return to the Start position,

maintaining slow, controlled

motion.

FINISH

Muscles worked:

Infraspinatus; Teres Minor

Position:

Standing—facing right or left. Seat re-

moved.

Accessory:

Hand Grips

Adjustable Arm Position:

4 or 5

Success Tips

• Lift your chest, keep your knees bent

and feet on Platform.

• 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

Scapular Retraction

START FINISH

START

• Grasp the Hand Grips,

palmsfacing each other.

• Extend arms toward the pulleys.

• 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:

Middle Trapezius; Rhomboids

Position:

Standing—facing machine. Seat

removed.

Accessory:

Short Hand Grips

Adjustable Arm Position:

Success Tips

• Do not lose spinal alignment—keep

your chest lifted.

• Keep knees bent and feet flat on the

Platform.

• Bend your torso forward slightly at hips.

• Do not use your arm muscles for this

movement.

Standing Shoulder Press — Shoulder Abduction (and elbow extension)

START FINISH

START

• Grasp the Hand Grips so the cables

are in line close to the front of your

forearms and palms facing forward.

• Stand with feet flat on the platform,

knees slightly bent.

• Keep chest up, abs tight and maintain

a slight arch in the low back.

• Raise the hand grips to head level so

your elbows are equal to shoulder

level, keeping the 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 on

the front shoulder muscles

throughout the motion.

FINISH

Muscles worked:

Deltoids; Triceps. Also ankles, knees, hips

& core in stabilization.

Position:

Standing—facing outward. Seat

removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

7 or 8

Success Tips

• Stabilize body from your feet all the way

up through your trunk.

• Keep shoulder muscles tight, limit and

control your range of motion.

• Keep knees slightly bent and feet flat on

the floor.

• Keep abdominals tight and maintain

good spinal alignment.

• Do not increase the arch in your low

back as you raise your arms, but keep

your spine stable and tight.

42 Shoulder Exercises

Standing Shoulder Press w/ Alternating Motion — Shoulder Abduction

START FINISH

START

• Grasp the handles so the cables are in

line close to the front of your forearms

and palms facing forward.

• Stand with feet flat on the platform,

knees slightly bent.

• Keep chest up, abs tight and maintain

a slight arch in the low back.

• Raise one hand grip to head level so

your elbow is equal to shoulder level,

keeping the palms facing forward,

while the other arm is extended

upward over your head.

• 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 on

the front shoulder muscles

throughout the motion.

FINISH

Muscles worked:

Deltoids; Triceps. Also ankles, knees, hips

& core in stabilization.

Position:

Standing—facing outward. Seat

removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

7 or 8

Success Tips

• Stabilize body from your feet all the way

up through your trunk.

• Keep shoulder muscles tight, limit and

control your range of motion.

• Keep knees slightly bent and feet flat on

the floor.

• Keep abdominals tight and maintain

good spinal alignment.

• Do not increase the arch in your low

back as you raise your arms; keep your

spine stable and tight.

• Do not allow your body to side bend

during the motion.

Shoulder Internal Rotation with 90˚ of Abduction

START FINISH

START

• Grasp the HandGrip and position your

upper arm 90 degrees away from your

side.

• Stand up straight with chest lifted,

slight arch in the lower back and

shoulder blades retracted.

• Moving the arm of the machine to

different positions above your shoulder

will alter the resistance application to

the muscle.

• Distance yourself from the arm of

the machine to eliminate slack in the

cable\handgrip.

• Rotate your forearm forward then

down, keeping your upper arm

stable.

• Do not let your arm move closer

to your side during the motion.

• Slowly return to the Start

position.

• Repeat with the other arm after

you have completed the set.

FINISH

Muscles worked:

Subscapularis Middle\Inferior ﬁbers;

Pectoralis Major

Position:

Standing—facing outward. Seat

removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

Success Tips

• Control the motion during the entire

exercise. Do not use momentum.

• Do not rotate your spine to gain

additional range of motion. Try for pure

rotation of your shoulder—more is not

better.

• Use light resistance to perform 12-15

perfect repetitions.

Shoulder Exercises

Shoulder External Rotation with 90˚ of Abduction

START FINISH

START

• Grasp the Hand Grips and position

your upper arm 90º away from your

side.

• Stand up straight with chest lifted,

slight arch in the lower back and

shoulder blades retracted.

• Moving the arm of the machine

to different positions will alter the

resistance application to the muscle.

• Distance yourself from the arm of

the machine to eliminate slack in the

cable\handgrip.

• Rotate your forearm up and back,

keeping your upper arm stable.

• Don’t let your arm move closer to

your side during the motion.

• Slowly return to the Start

position, keeping tension on the

muscle.

• Repeat with the other arm after

you have completed the set.

FINISH

Muscles worked:

Posterior Deltoid, Teres minor, Infraspina-

tus

Position:

Standing—facing machine. Seat

removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

7 or 8

Success Tips

• Control the motion during the entire

exercise. Do not use momentum.

• Do not rotate your spine to gain

additional range of motion. Try for pure

rotation of your shoulder—more is not

better.

• Use light resistance to perform 12-15

perfect repetitions.

44 Back Exercises

Standing Low Back Extension — (hip extension)

START FINISH

• Slide the handles on the Hand Grips

to one side and slide the straps

over your forearms, tightening near

your elbows.

• Bend your knees comfortably, arms

crossed in front of chest. Pull the

Hand Grips tightly into your chest.

• Pinch shoulder blades together and

lean forward from the hips, at least

45˚, letting the tension out of the

Cables.

• Keeping your chest lifted, move

your entire torso upwards into

a straight standing position by

pivoting at the hips.

• Slowly return to the Start position

without slouching or changing

spinal alignment.

Muscles worked:

Lower Trapezius; Erector Spinae;

Gluteus Maximus

Position:

Standing—facing machine. Seat

removed.

Accessory:

Long Hand Grips

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys / 0, or 9

Success Tips

• Lift your chest, keep your knees bent

and feet on Platform. Pinch shoulder

blades together.

• Keep your spine aligned, abs tight and a

slight arch in your lower back.

• Move from the hips only—do not bend

from waist.

Good Morning

START FINISH

START

• Grasp the Squat Bar with your

palms facing downward.

• Keep your legs bent slightly.

• Bend over, approximately 90˚

from your hips (not your waist).

• Initiate the movement by pushing

your hips forward.

• Slowly move your trunk until

you are in the standing position.

Back should be tightened when

reaching upright position.

• Slowly return to the Start position

without relaxing tension in your

legs.

FINISH

Muscles worked:

Latissimus Dorsi; Teres Major; Rear Del-

toids

Position:

Standing—facing outward. Seat

removed.

Accessory:

Lat Bar

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys / 0

Success Tips

• Keep your chest lifted, spine aligned,

abs tight and your back flat with no

arch.

• Lift with your legs, not lower back or

arms.

• Use a light resistance for this

movement.

• Lift your head, keep your knees bent

and feet on Standing Platform.

START FINISH

Back Exercises

Seated Lat Pulldowns — Shoulder Adduction (with elbow ﬂexion)

START FINISH

START

• Grasp the Lat Pulldown Bar at

a comfortable, wide grip, then

sit, with your arms extending

upward.

• You may position your thighs

directly beneath the pulleys, but

lean back slightly from hips.

• Initiate the movement by pulling

your shoulder blades downward

and together, drawing your elbows

down toward your hips and then

inward into your trunk.

• The Lat Pulldown Bar may not

touch your chest.

• Forearms should stay in line with

the direction of the cables.

• Slowly return to the Start position,

without relaxing the tension in

your shoulders.

FINISH

Muscles worked:

Latissimus Dorsi; Teres Major; Rear Del-

toids

Position:

Seated—facing machine.

Accessory:

Lat Pulldown Bar

Pulleys / Adjustable Arm

Position:

Lat Cross Bars / 9

Success Tips

• Lift your chest, keep your knees bent

and feet on Platform.

• Do not bend your neck forward or

backward during motion.

• Keep your spine aligned, abs tight and

a slight arch in your lower back. Do not

slouch.

• If you can’t complete motion with hands

wide, bring your hands closer together.

Standing Low Back Extension — (Squat Harness variation)

START FINISH

• While standing on the platform,

attach the cables to the shoulder

D-rings on the Squat Harness.

• Grasp the strap handles and hold

them forward to keep the Squat

Harness from sliding up your

back.

• Pinch shoulder blades together

and lean forward from the hips,

at least 45˚.

• Keeping your chest lifted and

knees slightly bent, move your

entire torso upward by pivoting at

the hips. Move as far as you can

in a controlled motion.

• Slowly return to the Start position

without slouching or changing

spinal alignment.

Muscles worked:

Erector Spinae. Also hip, knee and ankle

stabilizers.

Position:

Standing—facing the machine. Seat

removed.

Accessory:

Squat Harness

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys / 0, or 9

Success Tips

• Keep knees bent, feet flat on the floor

and shoulder blades pinched. Pinch

shoulder blades together.

• Keep your spine aligned, chest lifted,

abs tight and a slight arch in your lower

back.

• Move from the hips only—do not bend

from waist.

START FINISH

46 Back Exercises

Crossover Narrow Pulldowns — Shoulder Extension (with elbow ﬂexion)

START FINISH

START

• Cross your arms and grasp the

Hand Grips (right Grip in left

hand and vice versa).

• Sit, arms extending upward,

muscles relaxed and ready.

• You may position your thighs

directly beneath the pulleys, but

lean back slightly from hips.

• Initiate the movement by pulling

your shoulder blades downward

and together, drawing your elbows

down toward your hips and then

inward into your trunk.

• At end of motion, shoulders should

be fully depressed.

• Forearms should stay in line with

the direction of the cables.

• Slowly return to the Start position,

without relaxing the tension in

your shoulders.

FINISH

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Position:

Seated—facing machine.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm

Position:

Lat Cross Bar / 9

Success Tips

• Lift your chest, keep your knees bent

and feet on Standing Platform.

• Do not bend your neck forwards or

backwards during motion.

• Keep your spine aligned, abs tight and

a slight arch in your lower back. Do not

slouch.

Stiff Arm Pulldown

START FINISH

START

• Grasp the Lat Pulldown Bar,

keeping your hands next to each

other with an underhand grip,

and then sit, with your arms

extending upward, muscles

relaxed and ready.

• You may position your thighs

directly beneath the pulleys, but

lean back slightly from hips.

• 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 Del-

toids; Lower Trapezius; Biceps

Position:

Standing—facing machine. Seat

removed.

Accessory:

Lat Pulldown Bar

Pulleys / Adjustable Arm

Position:

Lat Cross Bar / 9

Success Tips

• Lift your chest, keep your knees bent

and feet on Standing Platform.

• Do not bend your neck forwards or

backwards during motion.

• Keep your spine aligned, abs tight and

a slight arch in your lower back. Do not

slouch.

Back Exercises

Standing Shoulder Pullover with Hand Grips — Elbow Stabilized

START FINISH

START

• Grasp the Hand Grips, palms

facing down, keeping hands

shoulder-width apart.

• Tighten your abdominals to

stabilize your spine while

maintaining a slight arch in your

lower back.

• Initiate the movement by pulling

your shoulder blades downwards

and tightening your lats.

• Pull your arms in an arc into your

sides, keeping them as steady

as possible and using slow,

controlled movement.

• Slowly return to the Start

position, allowing your arms and

shoulder blades to relax without

losing readiness.

FINISH

Muscles worked:

Latissimus Dorsi; Teres Major; Rear Del-

toids; Biceps; Triceps

Position:

Standing—facing machine. Seat

removed.

Accessory:

Long Hand Grips

Pulleys / Adjustable Arm

Position:

Lat Cross Bar / 9

Success Tips

• Lift your chest, keep your knees bent

and feet on Standing Platform.

• 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.

Reverse Grip Pulldown with Lat Bar

START FINISH

START

• Grasp the Lat Pulldown Bar,

keeping your hands next to each

other with an underhand grip,

and then sit, with your arms

extending upward, muscles

relaxed and ready.

• You may position your thighs

directly beneath the pulleys, but

lean back slightly from hips.

• Initiate the movement by pulling

your shoulder blades downward

and together, drawing your elbows

down toward your hips and then

inward into your trunk.

• The Lat Pulldown Bar may not

touch your chest.

• Forearms should stay in line with

the direction of the cables.

• Slowly return to the Start position,

without relaxing the tension in

your shoulders.

FINISH

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Position:

Seated—facing machine

Accessory:

Lat Pulldown Bar

Pulleys / Adjustable Arm

Position:

Lat Cross Bar / 9

Success Tips

• Lift your chest, keep your knees bent

and feet on Standing Platform.

• Do not bend your neck forwards or

backwards during motion.

• Keep your spine aligned, abs tight and a

slight arch in your lower back. Do not

slouch.

48 Back Exercises

Standing Lat Row Alternating Motion-Low Pulley — Shoulder extension (and elbow ﬂexion)

START FINISH

START

• Stand on the platform facing the

engine.

• Grasp the handles with one arm

hanging forward toward the

pulley and the other arm back

with the elbow bent and forearm

in line with the cable.

• Bend over to about 45º, keeping

tension on the cables.

• Slowly move one elbow backward

as you bring the hand to a point

just below your chest, while

the other arm moves forward

with your hand moving toward

the pulley. This is an alternating

motion, with the arms moving in

opposite directions.

• Keep knees bent and back

straight.

FINISH

Muscles worked:

Latissimus Dorsi; Rear Deltoids; Biceps; Teres

Major. Also hip and core stabilizers.

Position:

Standing—facing machine. Seat

removed.

Accessory:

Short Hand Grips

Adjustable Arm Position:

8 or 9

Success Tips

• Do not bend your neck forward or

backward.

• Start each rep by retracting the shoulder

blade of the arm moving backward.

• Release your shoulder blades at the end of

each rep of the arm going forward.

• Keep your spine in alignment and chest

lifted.

Standing Single Arm Lat Row Low Pulley — Shoulder extension (with elbow ﬂexion and

trunk rotation)

START FINISH

START

• Stand facing the engine in a

staggered stance, with the

opposite foot forward of the side

you are pulling from.

• Grasp the Hand Grip with the

arm hanging forward toward the

pulley.

• Bend over to about 45º, knees

slightly bent.

• Slowly move your elbow

backward as you bring the hand

to a point just below your chest

while rotating your trunk in the

same direction that you are

pulling.

• Slowly extend the arm back to

the Start position and rotate your

trunk back to the center.

• Keep knees bent and back

straight.

FINISH

Muscles worked:

Latissimus Dorsi; Rear Deltoids; Biceps;

Teres Major. Also hip and core rotators.

Position:

Standing—facing machine. Seat

removed.

Accessory:

Short Hand Grips

Adjustable Arm Position:

Success Tips

• Do not bend your neck forward or

backward.

• Start each rep by retracting your

shoulder blade.

• Release your shoulder blade at the end

of each rep.

• Keep your spine in alignment and chest

lifted.

• Do not throw the resistance or

use momentum to gain more trunk

rotation—more is not better.

Arm Exercises 49

Triceps Pushdown w/ Handgrips — Elbow Extension

START FINISH

START

• Grasp one or both of the Hand

Grips, palms facing the floor.

• Keep hands and elbows

approximately shoulder-width

apart. Bend your elbows until

hands are near shoulders.

• Bend slightly from your hips but

maintain a stabilized spine.

• Keeping your forearms and

wrists stationary, straighten your

elbows, bringing your hands

down to your thighs, palms

facing out.

• Stop the motion before your

elbows are completely straight,

and then reverse, slowly

returning to the Start position

without relaxing muscle tension.

FINISH

Muscles worked:

Triceps

Position:

Standing—facing machine. Seat removed.

Accessory:

Long Hand Grips

Pulleys / Adjustable Arm

Position:

Lat Cross Bar / 9

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.

• Keep your knees bent and feet on Standing

Platform.

Variations

You can also perform this exercise using the

“Hammer” hold, palms facing inward.

Triceps Pushdown w/ Lat Pulldown Bar — Elbow Extension

START FINISH

START

• Grasp the Lat Pulldown Bar,

palms facing the floor.

• Keep hands and elbows

approximately shoulder-width

apart. Bend your elbows until

hands are near shoulders.

• Bend slightly from your hips but

maintain a stabilized spine.

• Keeping your forearms and

wrists stationary, straighten your

elbows, bringing your hands

down to your thighs, palms

facing out.

• Stop the motion before your

elbows are completely straight,

and then reverse, slowly

returning to the Start position

without relaxing muscle tension.

FINISH

Muscles worked:

Triceps

Position:

Standing—facing machine. Seat

removed.

Accessory:

Lat Pulldown Bar

Pulleys / Adjustable Arm

Position:

Lat Cross Bar / 9

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.

• Keep your knees bent and feet on

Platform.

Arm Exercises

Triceps Extension — Elbow Extension overhead

START FINISH

START

• Grasp one or both of the Hand

Grips, palms facing outward.

• Draw arms up until elbows are

pointing forward, hands behind

shoulders.

• Keep your elbows “in line” with

the cables throughout movement

and your wrists straight.

• 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, slowly

returning to the Start position

without relaxing muscle tension.

FINISH

Muscles worked:

Triceps

Position:

Seated—facing outward.

Accessory:

Long Hand Grips

Adjustable Arm Position:

8 or 9

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.

• Keep your knees bent and feet on

Platform.

Variations

You can also perform this exercise using

the “Hammer” hold, palms facing inward.

Cross Triceps Extension

START FINISH

START

• Take one hand, reach over the

opposite shoulder and grasp a Hand

Grip.

• Bend and lower your elbow until

your hand is in front of your chest,

palm facing the floor and using a

Hammer Grip.

• Spread your back and shoulders

into the Seat Back Pad.

• Use your free hand to grasp theback

of the active arm near the elbow to

stabilize it.

• Keeping your upper arm

stationary, slowly straighten your

elbow, bringing your hand across

your chest in an arcing motion.

• Stop the motion when your arm is

straight. Do not lock your elbow.

• Slowly reverse the arcing motion,

bringing your hand back to the

Start position.

FINISH

Muscles worked:

Triceps

Position:

Seated—facing outward.

Accessory:

Long Hand Grips

Adjustable Arm Position:

Success Tips

• Keep your chest lifted and maintain a

very slight arch in your lower back.

• Keep knees bent and feet flat on the

Standing Platform.

• Keep your upper arms motionless and

your wrists straight.

• Tighten the triceps throughout the

exercise, using controlled motion

throughout the exercise.

Arm Exercises 51

“Rope” Pushdown — Elbow Extension

START FINISH

START

• Distance yourself from the Lat

Tower, but keep your feet on the

Platform.

• Cross your arms and grasp the

Hand Grips (right Grip in left

hand and vice versa), palms

facing down.

• Bring hands toward each other,

in front of you, until they are

positioned 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:

Triceps

Position:

Standing—facing machine. Seat

removed.

Accessory:

Long Hand Grips in “Hammer” hold

Lat Tower (optional)

Pulleys / Adjustable Arm

Position:

Lat Cross Bar / 9

or (without Lat Tower) 0 or 1

Success Tips

• Keep your knees bent and feet on

Platform.

• 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.

Seated Biceps Curl — Elbow Extension (in supination)

START FINISH

START

• Grasp one or both Hand Grips,

keeping your arms at your sides,

forearms near your thighs.

• Keep your spine aligned

throughout motion.

• Curl your forearms toward the

upper arms, keeping upper arms

completely still.

• Keeping the motion fluid, slowly

return to the Start position

without relaxing your biceps.

FINISH

Muscles worked:

Biceps

Position:

Seated—facing outward.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys

Success Tips

• Keep knees bent, feet flat on the

Platform

• 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.

• Lay your head back against the Seat

Back Pad.

START FINISH

52 Arm Exercises

Concentration Biceps Curl — Flexion (in supination)

START FINISH

START

• Stand on the Platform, one side

facing the engine.

• With the inside hand, grasp the

Hand Grip closest to you.

• Keeping your back straight, bend

at your hips and knees until your

trunk is parallel to the floor.

• Place your free hand on your

thigh to stabilize.

• Slowly curl your the Hand Grip

away from the Cable and then

upward toward your shoulder.

Keep your upper arm completely

motionless and elbow pointing

directly at the floor at all times.

• Keeping your biceps tightened,

slowly reverse the curling motion

and bring your arm back to the

Start position.

FINISH

Muscles worked:

Biceps

Position:

Standing—facing right or left. Seat

removed.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys

Success Tips

• Keep your knees bent and feet on

Platform.

• Keep your upper body motionless and

your wrists straight.

• Bend from the hips, not the waist.

• Elbow should point toward the floor at all

times.

• Keep chest lifted, trunk muscles tight

and maintain a slight arch in lower

back.

• Keep your spine aligned throughout

movement.

Standing Biceps Curl — Elbow Flexion (in supination)

START FINISH

START

• 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

Muscles worked:

Biceps

Position:

Standing—facing outward. Seat

removed.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys

Success Tips

• Keep your knees bent and feet on

Platform.

• 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.

Variations

You can also perform this exercise using

the “Hammer” hold, palms facing inward.

Arm Exercises

Barbell Biceps Curl — Elbow Flexion (in supination)

START FINISH

START

• Grasp the Lat Bar, palms facing

forward.

• Stand with your upper arms by

your sides (not pressed tightly)

and keep your elbows bent so

that your forearms are at a 90°

angle to your upper arms.

• Slowly curl the Lat Bar forward

and then upward toward your

shoulders, keeping your elbows

at your sides and your upper

arms still.

• Slowly lower the Lat Bar back to

the Start position.

FINISH

Muscles worked:

Biceps

Position:

Standing—facing outward. Seat

removed.

Accessory:

Lat Bar

Adjustable Arm Position:

Success Tips

• Keep your knees bent and feet on

Platform.

• 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.

Seated Biceps Hammer Curl — Elbow Flexion (neutral)

START FINISH

START

• Reach down and grasp the Hand

Grips in the vertical “Hammer

Grip” position.

• Straighten, keeping your upper

arms and elbows by your sides,

elbows loose. Forearms should

be at a 90° angle to upper arms.

• Curl 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:

Brachioradialis; Biceps

Position:

Standing—facing outward. Seat

removed.

Accessory:

Short Hand Grips in “Hammer” hold

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys / 0

Success Tips

• Keep your knees bent and feet on

Platform.

• 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.

• Do not rock your upper body while

bending your elbow.

54 Arm Exercises

Reverse Curl — Elbow Flexion (in pronation)

START FINISH

START

• Reach down and grasp the Hand

Grips, palms facing backward.

• Straighten, keeping your upper

arms and elbows by your sides,

elbows loose. Bend your elbows

until your forearms are between

45-90˚ angles with your upper

arms.

• 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 the

Start position.

FINISH

Muscles worked:

Brachialis; Brachioradialis; Biceps

Position:

Standing—facing outward. Seat

removed.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys / 0

Success Tips

• Keep your knees slightly bent and feet

on Platform.

• 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.

Triceps Kickback — Elbow Extension

START FINISH

START

• Reach down and grasp a Hand

Grip in one hand, palm facing

backward.

• Draw your elbow back until the

forearm is at approximately a 90°

angle to the upper arm.

• Straighten your elbow, keeping

your upper arm completely still.

• When arm is completely straight,

slowly return to the Start

position.

FINISH

Muscles worked:

Triceps

Position:

Standing—facing machine. Seat

removed.

Accessory:

Short Hand Grips

Adjustable Arm Position:

Success Tips

• Keep your knees slightly bent and feet on

Platform.

• Keep your chest lifted, trunk muscles

tightened, and a very slight arch in your

lower back.

• Keep one hand on the Back Pad to stabilize

yourself throughout motion.

• Keep triceps tightened throughout the

exercise.

Variations

You can also perform this exercise using the

“Hammer” hold, palms facing inward.

Arm Exercises

Wrist Extension

START FINISH

START

• Grasp the Hand Grips, palm

facing down, keeping your

elbows flared slightly to the side,

elbows bent approximately 90°.

• 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

Position:

Standing—facing outward. Seat

removed.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys / 0

Success Tips

• Keep your knees slightly bent and feet

on Platform.

• 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.

Wrist Curl — Wrist Flexion

START FINISH

START

• Reach down and grasp the Hand

Grips, palms facing forward,

fingertips down.

• 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

Muscles worked:

Biceps; Forearms

Position:

Standing—facing outward. Seat

removed.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys / 0

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

Resisted Dip — Elbow Extension

• Reach up and grasp the Hand

Grips, palms facing the floor,

keeping your thumbs on the

inside, toward your body.

• Cable should be between your

arms and your body.

• Upper arms should be at a 90˚

angle from torso.

• Straighten your arms downward,

focusing on not moving your

elbows down or inward.

• Slowly reverse the motion,

returning to the Start position

without relaxing the tension in

the back shoulder muscles.

Muscles worked:

Triceps

Position:

Standing—facing outward. Seat

removed.

Accessory:

Long Hand Grips

Pulleys / Adjustable Arm

Position:

Lat Cross Bar / 9

Success Tips

• Lift your chest, keep your knees slightly

bent and feet on Platform.

• Keep your back straight and knees

slightly bent.

• Keep your abs tight throughout entire

motion and maintain good spinal

alignment.

Arm Opposition Push-Pull

START FINISH

• Grasp the Hand Grips, keeping

the one attached to the Lat

Tower in an overhand grip and

the one attached to the Squat

Cable in an underhand grip.

• Straighten the Squat Cable arm

and bend the Lat Cable arm at a

90° angle from your upper arm.

• Slowly raise the Squat Cable arm

while simultaneously lowering

the Lat Cable arm, until each

arm has reached full possible

extension in opposition to each

other.

• Slowly reverse, returning to Start

position.

Muscles worked:

Biceps; Brachialis; Brachioradialis

Position:

Standing—facing outward. Seat

removed.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm

Position:

Lat Cross Bar / 0, and

Squat Frame / 9

Success Tips

• Lift your chest and keep your knees

slightly bent and feet on Platform.

• For this exercise, one Hand Grip is

attached to a Lat Cable and one Hand

Grip is attached to a Squat Cable.

Alternate sides to build muscle evenly.

• 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.

START FINISH

Arm Exercises 57

Upper Body Opposition Push-Pull

START FINISH

START

• Grasp the Hand Grips, keeping

the one attached to the Lat

Tower in an overhand grip

and the one attached to the

Adjustable Arm Cable in an

underhand grip.

• Bend your forearms at a 90°

angle from your upper arms,

which should be at 90° angles

from your torso.

• Slowly raise the Adjustable Arm

Cable arm while simultaneously

lowering the Lat Cable arm,

until each arm has reached full

possible extension in opposition

to each other.

• Slowly reverse, returning to Start

position.

FINISH

Muscles worked:

Biceps; Brachialis; Brachioradialis

Position:

Seated—facing outward.

Accessory:

Hand Grips

Pulleys / Adjustable Arm

Position:

Lat Cross Bar / 9, and 7

Success Tips

• Lift your chest and keep your knees

bent and feet on Platform.

• For this exercise, one Hand Grip is

attached to a Lat Cable and one Hand

Grip is attached to an Adjustable Arm

Cable. Alternate sides to build muscle

evenly.

• 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.

Standing French Press — Elbow Extension from a Shoulder Flexed Position

START FINISH

START

• Stand facing away from the engine

with one foot forward and one foot

back for added stability.

• Reach overhead and grasp the

Hand Grips with your palms

facing each other in a “Hammer

Grip” position, elbows bent and

pointing forward, hands behind the

shoulders.

• Keep your elbows in line with the

cables throughout the movement,

and wrists straight.

• Keeping the upper arms

stationary, straighten your

elbows, bringing your hands

overhead.

• Stop your motion before your

elbows are completely straight,

and reverse the motion, slowly

returning to the Start position

maintaining tension on the

muscle.

FINISH

Muscles worked:

Triceps. Also ankles, knees, hips and core

in stabilization.

Position:

Standing—facing outward. Seat

removed.

Accessory:

Short Hand Grips

Adjustable Arm Position:

0 or 1

Success Tips

• Stabilize body from your feet all the way

up through your trunk.

• Keep knees slightly bent, feet flat on

the floor and in a staggered step for

stability.

• Keep abs tight, chest lifted and a slight

curve in the lower back.

• Stabilize the shoulder and wrist, only

allowing the elbow joint to be involved

in the motion.

Standing Biceps Curl — Elbow Flexion from a Shoulder Extended Position

START FINISH

START

• Reach back and grasp the Hand

Grips with your arm extended

backward.

• Do not let your arm go

completely straight; maintain

tension on the biceps.

• Keeping the upper arms

stationary, slowly curl the

handles up then inward toward

the shoulders.

• Fully shorten the biceps by

squeezing the forearm toward

the upper arm.

• Slowly reverse the arcing motion,

bringing your hands back to the

Start position.

FINISH

Muscles worked:

Biceps

Position:

Standing—facing outward. Seat

removed.

Accessory:

Short Hand Grips

Adjustable Arm Position:

6 or 7

Success Tips

• Stand in front of the Platform, facing

away from the engine with a staggered

step for more stability.

• Keep abs tight, chest lifted and a slight

curve in the lower back.

• Stabilize the shoulder and wrist, only

allowing the elbow joint to be involved

in the motion.

58 Arm Exercises

Abdominal Exercises 59

Trunk Rotation

• Stand with one side toward the

engine. Grasp the Hand Grip

closest to you with both hands.

• Raise both arms up near

shoulder level, hands extended

over the leg closest to the

engine.

• Keep your elbows slightly bent.

• Tighten your entire abdominal

area and slowly rotate your rib

cage and arms away from the

engine 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.

Muscles worked:

Rectus Abdominus; Obliques;

Serratus Anterior

Position:

Standing—facing right or left 45º. Seat

removed.

Accessory:

Short Hand Grips

Adjustable Arm Position:

Success Tips

• Keep knees slightly bent and feet on

Platform.

• This exercise must be performed cor-

rectly—failure to do so could result in

injury. Use only low

resistance.

• 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

START FINISH

Standing (Resisted) Abdominal Crunch — Spinal Flexion

START FINISH

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 Platform.

• 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 Ab

Attachment during this entire

exercise.

• Slowly reverse the motion,

returning to the Start position

without relaxing your abs.

FINISH

Muscles worked:

Rectus Abdominus; Obliques

Position:

Standing—facing outward. Seat

removed.

Accessory:

Short Hand Grips, Ab Attachment

Adjustable Arm Position:

0 or 1

Success Tips

• Lift your chest, keep your knees bent

and feet on Platform.

• 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.

START FINISH

60 Abdominal Exercises

Standing Oblique Abdominal Crunch

START FINISH

START

• Stand to one side, facing the

seat rail, angled about 45º away

from the platform.

• Grasp the Hand Grip closest to

you with the outside hand and

position the handle webbing over

your shoulder.

• Tighten your ab muscles on the

side with the active arm, focusing

on the side of your ribs toward the

front of your pelvis.

• Slowly move diagonally, rotating

your torso away from the side

holding the hand grip.

• Crunch as deeply as you can

keeping the hips stable. Do not

lean forward at the hips.

• Slowly reverse the motion,

returning to the starting position

without losing muscle tension.

FINISH

Muscles worked:

Rectus Abdominus; Obliques

Position:

Standing—facing right or left 45º. Seat

removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

0 or 1

Success Tips

• Keep your knees slightly bent and feet

flat on the floor.

• This exercise must be performed

correctly, failure to do so could result in

injury. Use only low

resistance.

• 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.

Kneeling “Wood Chop” — High to Low Trunk Flexion w/ Rotation

START FINISH

START

• Stand off to one side of the

platform and kneel down on the

knee closest to the engine angled

about 45º away from the platform.

• Raise your arms above your head

and grasp the Hand Grip closest

to you with both hands.

• Extend arms toward the pulley.

• Keep the elbows slightly bent.

• Tighten the entire abdominal area

and slowly rotate your rib cage

and arms away from the pulley

toward your opposite knee.

• Slowly reverse the motion,

returning to the starting position

without losing muscle tension.

FINISH

Muscles worked:

Rectus Abdominus; Obliques;

Serratus Anterior

Position:

Kneeling—facing right or left 45º. Seat

removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

0 or 1

Success Tips

• This exercise must be performed

correctly, failure to do so could result in

injury. Use only low

resistance.

• 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.

START FINISH

Abdominal Exercises

Kneeling Low to High Trunk Rotation

START FINISH

START

• Stand off to one side of the

platform and kneel down on

the knee closest to the engine

angled about 45º away from the

platform.

• Reach across and down, and

grasp the Hand Grip closest to

you with both hands.

• Extend arms toward the pulley.

• Keep the elbows slightly bent.

• Tighten the entire abdominal area

and slowly rotate your rib cage

and arms up and away from the

pulley toward your opposite knee

and slightly above your head.

• Slowly reverse the motion,

returning to the Start position

without losing muscle tension.

FINISH

Muscles worked:

Rectus Abdominus; Obliques; Spinal Erec-

tors; Serratus Anterior

Position:

Kneeling—facing right or left 45º. Seat

removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

Success Tips

• This exercise must be performed

correctly, failure to do so could result in

injury. Use only low

resistance.

• 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.

62 Leg Exercises

Squat

START FINISH

START

• Stand with your feet about

shoulder-width apart.

• Squat down and place the

Squat Harness across your

shoulders— adjust the straps to

make sure you have resistance

from the start of the movement.

• Slowly rise to a standing position,

keeping your knees slightly bent.

Do not lock your knees.

• Slowly return to the Start position

without relaxing your quadriceps.

• Do not allow your knees to

exceed a 90˚ angle.

FINISH

Muscles worked:

All Leg Muscles; Gluteus Maximus

Position:

Standing—facing outward. Seat

removed.

Accessory:

Squat Harness

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys

Success Tips

• Keep your chest lifted, spine aligned,

abs tight and a slight arch in your lower

back.

• Bend at the hips—do not use your waist

or lower back.

• Keep your abs tightened throughout

motion and knees pointed forward.

• Never step off of Platform while using

the Squat Harness with Spiraflex®

resistance.

Leg Extension

START FINISH

START

• Put your legs over the Leg Extension,

with your knees near the pivot point

and the lower roller pads in front of

your shins (see start image above).

• Keep your thighs hip-width apart,

knees pointing forward.

• Grasp the sides of the seat to

stabilize yourself.

• 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

Muscles worked:

Quadriceps

Position:

Seated—facing outward.

Accessory:

Leg Extension

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys

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.

• Sit up straight, chest lifted, abs tight and

a slight arch in your lower back.

Leg Exercises

Single Leg Calf Raise — Ankle Plantarﬂexion (knee stabilized)

START FINISH

START

• Stand on one foot, with your

toes/balls of feet on the Platform.

• Use the Hand Grips in both

hands as resistance and as a

balance stabilizer.

• Keep the unused leg out of

the way, do not use it to build

momentum.

• Slowly press the ball of your foot

into the Platform and lift your

heel upward.

• Then, maintaining tension, slowly

return to the Start position.

FINISH

Muscles worked:

Gastrocnemius; Soleus

Position:

Standing—facing outward. Seat

removed.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys—Standard Pulley / 0

Success Tips

• Do not lose contact with the balls

of your foot and the Platform during

motion.

• Keep your chest lifted, spine aligned,

abs tight and a slight arch in your lower

back.

• Do not lift your hips or excessively arch

your back.

• Do not change hip or knee

position—ONLY ankle motion should be

used.

Calf Raise — Ankle Plantarﬂexion (knee stabilized)

START FINISH

START

• Stand with your toes on the

Platform.

• Use the Hand Grips in both hands

as resistance and as a balance

stabilizer.

• Slowly press the balls of your

feet into the Platform and lift your

heels upward.

• Then, maintaining tension, slowly

return to the Start position.

FINISH

Muscles worked:

Gastrocnemius; Soleus

Position:

Standing—facing outward. Seat

removed.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys—Standard Pulley / 0

Success Tips

• Keep your knees slightly bent and toes/

balls of feet on Platform.

• Do not lose contact between the balls of

your feet and the Platform.

• Keep your chest lifted, spine aligned, abs

tight and slight arch in your lower back.

• Do not lift your hips or excessively arch

your back.

• Do not change hip or knee position— ONLY

ankle motion should be used.

Leg Exercises

Standing Hip Extension — (knee stabilized)

START FINISH

START

• Secure the Foot Harness on your

foot. Keep this leg straight, but

not locked at the knee.

• Bend forward 30-40° from your

hips (not your waist) and very

slightly bend the knee of your

supporting leg.

• Hold onto the Seat Back Pad to

stabilize yourself.

• 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

Muscles worked:

Gluteus Maximus; Hamstring muscles

Position:

Standing—facing machine. Seat

removed.

Accessory:

Foot Harness

Adjustable Arm Position:

Success Tips

• Keep your knees slightly bent and

support foot on Platform.

• 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 working leg straight or only very

slightly bent.

Standing Hip Extension — (knee ﬂexed)

START FINISH

START

• Secure the Foot Harness on your

foot. 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.

• Hold onto the Seat Back Pad to

stabilize yourself.

• Initiate the movement by

tightening your glutes and

hamstrings. Slowly pivot 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; Hamstring muscles

Position:

Standing—facing machine. Seat

removed.

Accessory:

Foot Harness

Adjustable Arm Position:

Success Tips

• Keep your knees slightly bent and

support foot on Platform.

• 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

START FINISH

START

• Stand on Platform.

• Secure Foot Harness on the ankle

furthest from the pulley. 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 Seat Back Pad to stabilize

movement.

• Slowly move the attached leg

outward, away from the engine,

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 Minimus; Gluteus Medius

Position:

Standing—facing right or left. Seat

removed.

Accessory:

Foot Harness

Adjustable Arm Position:

Success Tips

• Keep your chest lifted, spine aligned, abs

tight and a slight arch in your lower back.

• This exercise does not burn fat from hips but

builds strength and stability.

• Keep working leg straight or only very

slightly bent and your hips level.

• Use only a small range of motion.

Standing Hip Adduction

START FINISH

START

• Stand on Platform.

• Secure Foot Harness on the foot

closest to the engine. 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 Seat Back Pad to stabilize

movement.

• Slowly allow the attached leg to

move inward, toward the support

leg (30–45˚) as you face forward,

keeping your hips and spine

perfectly still.

• Keeping the leg still, slowly move

it back into the Start position.

FINISH

Muscles worked:

Gluteus Medius; Adductor Longus

Position:

Standing—facing right or left. Seat

removed.

Accessory:

Foot Harness

Adjustable Arm Position:

Success Tips

• Attach the Foot Harness to the Cables

farthest from the active ankle.

• 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 hips during motion.

• Use only a small range of motion.

66 Leg Exercises

Hip Flexion — (with Knee Flexion)

START FINISH

START

• Stand on Platform.

• Secure Foot Harness on the foot

furthest from the engine.

• Bend forward 30-40° from your

hips (not your waist) and very

slightly bend the knee of your

supporting leg.

• Initiate the movement by lifting

your knee up and in, toward your

torso.

• 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

without relaxing your leg

muscles.

FINISH

Muscles worked:

Iliopsoas; Rectus Femoris

Position:

Standing—facing outward.

Accessory:

Foot Harness

Adjustable Arm Position:

Success Tips

• Attach the Foot Harness to the Cables

farthest from the active ankle.

• 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.

• Allow active leg to hang in the direction

of the cable throughout movement.

Dead Lift

START FINISH

START

• Grasp the Lat Bar with one hand

in an overhand grip and the other

in an underhand grip.

• Bend legs approximately 90°.

• Bend over, approximately 30-45˚

from your hips (not your waist).

• Initiate the movement by pushing

up with your legs.

• Slowly move upward until you are

in the standing position.

• Slowly return to the Start position

without relaxing tension in your

legs.

FINISH

Muscles worked:

Gluteus Maximus

Position:

Standing—facing outward. Seat

removed.

Accessory:

Lat Bar

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys—Standard Pulley / 0

Success Tips

• Keep your knees slightly bent and feet

on Platform.

• Keep your chest lifted, spine aligned, abs

tight and your back flat with no arch.

• Lift with your legs, not lower back or

arms.

• Keep your abs tight throughout

movement.

• Keep your knees bent and your head up.

Leg Exercises

Stiff Leg Dead Lift

START FINISH

START

• Grasp the Lat Bar with your

palms facing downward.

• Keep your legs bent slightly.

• Bend over, approximately 90°

from your hips (not your waist)

• Initiate the movement by pushing

your hips forward.

• Slowly move your trunk until you

are in the standing position.

Glutes should be tightened when

reaching upright position

• Slowly return to the Start position

without relaxing tension in your

legs.

FINISH

Muscles worked:

Gluteus Maximus

Position:

Standing—facing outward. Seat

removed.

Accessory:

Lat Bar

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys—Standard Pulley / 0

Success Tips

• Keep your knees slightly bent and feet

on Standing Platform.

• Keep your chest lifted, spine aligned, abs

tight and your back flat with no arch.

• Lift with your legs, not lower back or

arms.

• Keep your abs tight throughout

movement.

• Keep your knees bent and your head up.

Standing Hip Flexion

START FINISH

START

• Stand on the Platform facing away

from the engine.

• Attach one cable to the D-ring on

the heel of the foot harness.

• Straighten but do not lock out the

support leg.

• Stand far enough away from the

pulley so that there is tension at

the start of the motion.

• Initiate the movement by moving

your whole leg forward, without

allowing any movement in your

waist or lower back.

• After moving your leg as far

as possible, return to the Start

position. Repeat with the other

leg.

FINISH

Muscles worked:

Iliacus; Psoas; Rectus Femoris

Position:

Standing—facing outward. Seat

removed.

Accessory:

Foot Harness

Adjustable Arm Position:

Success Tips

• Make sure all the motion is occurring at

your hip.

• Keep the torso tight throughout the

motion.

Leg Exercises

Standing Hip Internal Rotation

START FINISH

START

• Stand on the platform on one side of

the seat rail facing sideways from

the engine.

• Attach one cable to the D ring on

the foot closest to the pulley on the

outside edge near the front of your

foot.

• Straighten but do not lock out the

support leg.

• Stand far enough away from the

pulley so that there is tension at the

start of the motion.

• Initiate the movement by moving

your whole leg by rotating at

the hip, without allowing any

movement in your waist or lower

back.

• After rotating your leg as far

as possible, return to the Start

position.

• Repeat with the other leg.

FINISH

Muscles worked:

Gracilis; Adductor Magnus

Position:

Standing—facing right or left. Seat

removed.

Accessory:

Foot Harness

Adjustable Arm Position:

Success Tips

• Make sure all the motion is occurring

at your hip.

• Keep the torso tight throughout the

motion.

Standing Hip External Rotation

START FINISH

START

• Stand on the platform on one side

of the seat rail facing sideways

from the engine.

• Attach one cable to the D-ring

on the outside foot near the front

inside edge.

• Straighten but do not lock out the

support leg.

• Stand far enough away from the

pulley so that there is tension at

the start of the motion.

• Initiate the movement by moving

your whole leg by rotating at

the hip, without allowing any

movement in your waist or lower

back.

• After rotating your leg as far

as possible, return to the Start

position.

• Repeat with the other leg.

FINISH

Muscles worked:

Gluteus Medius posterior ﬁbers;

Piriformis and other deep rotators

Position:

Standing—facing right or left. Seat

removed.

Accessory:

Foot Harness

Adjustable Arm Position:

Success Tips

• Make sure all the motion is occurring at

your hip.

• Keep the torso tight throughout the

motion.

Leg Exercises

Lying Hip Internal Rotation

START FINISH

START

• Attach one cable to the D-ring on

the foot closest to the pulley on

the outside edge near the front

of your foot.

• Lie on your back with your hip

and knee flexed to 90º.

• Position yourself so the cable is

pulling at a 90º angle off the foot

harness.

• Lie far enough away from the

pulley so that there is tension at

the start of the motion.

• Initiate the movement by moving

your whole leg by rotating at

the hip, without allowing any

movement in your waist or lower

back.

• After rotating your leg as far

as possible, return to the Start

position.

• Repeat with the other leg.

FINISH

Muscles worked:

Tensor Facia Latae; Piriformis; Gluteus

medius anterior ﬁbers

Position:

Lying—right or left side toward engine. Seat

removed.

Accessory:

Foot Harness

Adjustable Arm Position:

Success Tips

• Make sure all the motion is occurring at

your hip.

• Keep the torso tight throughout the

motion.

Lying Hip External Rotation

START FINISH

START

• Attach one cable to the D-ring on

the foot farthest away from the

pulley on the inside edge of your

foot.

• Lie on your back with your hip and

knee flexed to 90º.

• Position yourself so the cable is

pulling at a 90º angle off the foot

harness.

• Lie far enough away from the

pulley so that there is tension at

the start of the motion.

• Initiate the movement by moving

your whole leg by rotating at

the hip, without allowing any

movement in your waist or lower

back.

• After rotating your leg as far

as possible, return to the Start

position.

• Repeat with the other leg.

FINISH

Muscles worked:

Quadratus Femoris; Gemelli; deep hip

rotators

Position:

Lying—right or left side toward engine.

Seat removed.

Accessory:

Foot Harness

Adjustable Arm Position:

Success Tips

• Make sure all the motion is occurring at

your hip.

• Keep the torso tight throughout the

motion.

70 Leg Exercises

Lunge — Single leg hip extension w/ knee extension

START FINISH

• Stand facing the engine, with one

foot forward on the center of the

platform and the other foot back

behind you.

• Attach the cables to the D-ring

on the bottom strap of the Squat

Harness.

• Bend the front knee to

approximately 90º. Bend the back

knee slightly less.

• The front foot is flat on the

platform, and the back foot is on

the ball of the foot.

• Initiate the movement by

extending your front leg and hip.

• Keep your upper body as stable

as possible while moving

upward, fully extending the knee,

but not locking it.

• Return to the Start position.

• Repeat with the other leg.

Muscles worked:

Quadriceps; Hamstrings;

Gluteus Maximus; Calf muscles

Position:

Standing—facing the machine. Seat

removed.

Accessory:

Squat Harness

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys—Standard Pulley / 0

Success Tips

• Keep the chest lifted, abs tight and a

slight curve in the lower back.

• On the forward leg, while lowering the

body, keep the knee pointed forward.

• Bend at the hip, not at the waist.

START FINISH

Standing Single Leg Curl — Knee Flexion

START FINISH

START

• Stand on either side of the seat

pad and position your leg so the

lower Leg Curl pad is on the back

of your lower leg.

• The upper Leg Curl pad should be

positioned just below the knee on

the front of your leg.

• On the standing leg, stabilize your

ankle, knee, hip and trunk.

• Initiate the movement by bending

your knee to move your lower leg

upward.

• Keep your upper body as stable

as possible while moving.

• Return to the Start position.

• Repeat with the other leg.

FINISH

Muscles worked:

Hamstrings

Position:

Standing—facing the machine.

Accessory:

Leg Extension/Curl Attachment

Adjustable Arm Position:

Success Tips

• Keep the chest lifted, abs tight and a

slight curve in the lower back.

• Only bend at the knee of the working

leg.

• Stabilize your upper body by holding

onto the tower.

Sternocleidomastoid

Pectoralis Major

Anterior Deltoid

Medial Deltoid

Biceps

Brachialis

External

Obliques

Brachioradialis

Pronator Teres

Flexor Carpi

Radialis

Tensor

Fasciae

Latae

Iliopsoas

Pectineus

Quadriceps:

• 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

Hamstrings:

• Biceps Femoris

• Semitendinosus

• Semimembranosus

Trapezius

Serratus Anterior

Rectus Abdominus

Flexor Digitorum

Superficials

Adductor Longus

Iliotibial Tract

Gracilis

Sartorius

Gastrocnemius

Soleus

Muscle Chart

Erector

Spinae

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

Exercise Log

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!

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 Revolution™. 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.

WARNING!

Before beginning this program consult your physician or health care

professional. Show this plan and your Bowflex Revolution® XP Owner’s

Manual to your physician or health care pro fessional. Only he or she

can determine if this course is appropriate for your particular age and

condition. If you experience any light-headedness, dizziness, or shortness

of breath while exercising, stop the movement and consult a physician.

Make sure you read your Bowflex Revolution® XP

Owner’s Manual BEFORE attempting a workout.

There are a few people who should not try this program: Children and

teenagers; pregnant women; women who are breast feeding; diabetics;

individuals with certain types of heart, liver, or kidney disease; and those

suffering from certain types of arthritis. This should not be taken as an

all inclusive list. Some people should follow the course only with their

physician’s specific guidance.

Play it safe and consult a health care professional.

Introduction

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.

The 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

A Personal Guarantee From 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.

Women Measure:

Suprailium, triceps, and thigh.

Men Measure:

Chest, abdomen, and thigh.

Measurements

Skinfold Measurements

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

Chest

Stand relaxed. Pick up a diagonal

skinfold over the right pectorals

muscle, midway between the armpit

and the nipple.

Abdomen

Stand relaxed. Pick up a vertical

skinfold on the right side of the navel.

Measurements

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

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.

Measurements

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 Sport, 52:380-384, 1981.

130

125

120

11 5

110

105

100

Sum of Three Skinfolds (mm)

Age in Years

Percent

Body-Fat

Male

Female

Determining Your Body Fat

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

– =

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)

Calculating Lean Body Mass

Name Age

Height Weight Loss

Weight Before Muscle Gain

Weight After Fat Loss

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

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 submit your results, please send to: Bowflex Results, 16400 SE Nautilus Drive, Vancouver, WA

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.

Your Results Summary Sheet

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 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 Workouts

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.

For Example

Daily Amount

Calories

Carbohydrate

60%

Protein

20%

Fat

20%

2000

1900

1800

1700

1600

1500

1400

1300

1200

110 0

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

Eating Guidelines

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 l) 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 rest room, 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.

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

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

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

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

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

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

Superhydrate Your System

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

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

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.

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.

Shopping List

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.

Under no circumstances could 99.99 percent

of American women develop excessively large

muscles. Progressive resistance exercise such as

with the Bowflex® machine 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?

Q & A

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.

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.

Q & A

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 l) 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 the Bowflex® machine 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. Standing Single Leg Curl

2. Leg Extension

3. Standing Lateral Raise

4. Seated Shoulder Press

5. Rear Deltoid Row

6. Decline Press

7. Reverse Curl

8. Seated Triceps Extension

9. Standing Low Back Extension

10. Abdominal Crunch

Look in your Bowflex Revolution® XP Owner’s Manual

for descriptions of the new exercises.

Be consistent with your Bowflex® machine exercising,

healthy eating, and superhydrating—and your

accomplishments may well exceed your goals.

Q & A

6-Week Satisfaction Guarantee

We want you to know that the Bowflex Revolution®

XP home gym is a superior product. Your satisfaction is

guaranteed. If, for any reason, you are not 100% satisfied

with your Bowflex Revolution® XP 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 Nautilus Representative at 1-800-605-3369 or write

to Nautilus, Inc. at 16400 SE Nautilus Drive, Vancouver,

WA 98683 for a Return Authorization Number. Return

Authorization will be granted if:

a. You purchased your Bowflex Revolution® XP home

gym directly from Nautilus or from a certified

Nautilus® dealer; and

b. You are calling within 6 weeks of the delivery date of

your merchandise.

Returns should be shipped to: Nautilus, 16400 SE Nautilus

Drive, Vancouver, Washington, USA 98683.

All returned merchandise must be properly packaged in the

original boxes and in good condition.

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. Your shipment must be

received within two weeks from the date the Nautilus

Representative issued you your Return Authorization

Number.

Refunds may be denied or delayed if these instructions are

not completely followed. Satisfaction Guarantee applies

only to merchandise purchased by consumers directly from

Nautilus, and does not apply to sales made by dealers or

distributors.

What Does This Warranty Cover?

Nautilus 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

• 10 Years on machine and SpiraFlex® resistance packs.

Warranty terms may differ outside the USA.

To make this warranty effective, you must completely fill out

the Bowflex Revolution® XP Warranty Registration Card

within 30 days of purchase 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 pounds (136 kg).

• Damage due to normal wear and tear.

• Damage due to abuse, accident, failure to follow

instructions or warnings in the Owner’s Manual, misuse,

mishandling, accident or Acts of God

(such as floods, tornadoes, power surges, etc.).

• 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.

What We Will Repair

During your Warranty Coverage Period, Nautilus 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 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.

Limited Warranty

All other trademarks are owned by their respective companies.

Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS www.nautilus.com

Bowflex Revolution® XP 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

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:

( )

M MD D

EXT.

M MD D Y Y

Y Y

Please fold over and tape before mailing

Place

Stamp

Here

Bowflex Revolution® XP Home Gym

16400 SE Nautilus Drive

Vancouver, WA 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

• 10 years on machine and

Spiraflex® resistance packs.

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 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 rightsrights.

You may also have other rights which vary from

state to state.

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.

To locate the serial number label on your machine, refer to the Safety

Warning Labels information in this manual.

INTERNATIONAL:

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: +49-2203-20-20-0

Fax: +49-2203-20-20-4545

• 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

Serial Number

Date of Purchase

Please record the following information for future reference.

Important Contact Numbers

All other trademarks are owned by their respective companies.

Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, Washington, USA 98683 1-800-NAUTILUS www.nautilus.com

Printed in China

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