Bowflex Elite Plus Owner S Manual ELITEPLUS_OM ASY_000 8338RevA

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2014-07-05

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P/N: 000-8338 Rev A (8/2005)

The BowFlex Elite™ Plus

Home Gym

Assembly Instructions



CONGRATULATIONS on your commitment to improving your

health and fitness! With the BowFlex Elite™ Plus home gym,

you have everything you need to exceed all of your physical

fitness, strength and health expectations!

The BowFlex Elite™ Plus home gym’s exceptional resistance

and quality is unmatched by any other single piece of home

fitness equipment available. You will not believe the amazing

results your body will get with the BowFlex Elite™ Plus home

gym!

With all of the fitness choices available today, finding the

best workout equipment for your needs can be confusing.

Everyone at Nautilus would like to congratulate you and thank

you for selecting the BowFlex Elite™ Plus home gym.

The BowFlex Elite™ Plus home gym is the best home fitness

product available, and you’re just about to prove it to yourself.

Get to Know Your Machine

Home Gym

Before You Assemble

Select where you are going to locate your

BowFlex Elite™ Plus home gym carefully. The

best place for your BowFlex Elite™ Plus home

gym is on a hard, level surface. Assemble

your BowFlex Elite™ Plus home gym in the

location where you intend to use it, as the

BowFlex Elite™ Plus home gym does not go

through doors easily once fully assembled.

Allow a workout area of at least 8’4” x 6’6”

(2.6m x 2.0m) of free space for safe operation

of the BowFlex Elite™ Plus home gym.

A-1

Get To Know Your Machine

Parts List*

Item No. Qty. Description

1 1 LOWER LAT TOWER

2 1 BASE PLATFORM

3 1 BASE RIGHT LEG

4 1 BASE LEFT LEG

5 1 SQUAT PLATFORM

6 1 CHEST BAR

7 1 SEAT PAD

8 1 SEAT BRACKET

9 1 SEAT RAIL

10 1 REAR LEG

11 1 REAR LEG CROSS TUBE

12 1 SEAT RAIL KNOB

13 1 LEG EXTENSION PIVOT TUBE

14 6 FOAM ROLLERS

15 6 FOAM ROLLER END CAPS

16 2 SHORT CHROME ROLLER TUBES

17 1 LONG CHROME ROLLER TUBE

18 2 ROLLER TUBE SPACERS

19 1 LEG EXTENSION SEAT PAD

21 1 LEG EXTENSION SEAT SUPPORT TUBE

22 1 LAT CROSS BAR

23 1 UPPER LAT TOWER

24 1 ROD BOX FRAME

25 1 ROD BOX WITH POWER ROD® UNIT

26 1 FACEPLATE

27 1 FACEPLATE BACK RIGHT

28 1 FACEPLATE BACK LEFT

29 1 BENCH PAD

30 1 LOCK OUT PIN

31 2 CHEST PULLEYS

32 1 100 POUND POWER ROD® UNIT

Hardware List*

Item No. Qty. Description

A 4 SCREW, #10 PHILLIPS HEAD

B 3 SCREW, #10 X 1" PHILLIPS HEAD

C 8 SCREW, 5/16" X 3/4" BUTTON HEAD

E 10 SCREW, 3/8" X 3/4" BUTTON HEAD

F 1 SCREW, 3/8" X 2 1/2" BUTTON HEAD

G 1 SCREW, 3/8" X 2 3/4" BUTTON HEAD

H 8 SCREW, 3/8" X 3" BUTTON HEAD

I 2 SCREW, 3/8" X 3 1/4" BUTTON HEAD

J 2 SCREW, 3/8" X 4 1/4" BUTTON HEAD

K 4 SCREW, 3/8" X 5" BUTTON HEAD

L 3 WASHER, 1/4"

M 8 WASHER 5/16"

N 46 WASHER, 3/8"

O 18 NYLOCK NUT 3/8"

Q 9 BOLT COVERS, 3/8"

Accessory List*

Item No. Qty. Description

R 1 SQUAT BAR

S 1 BENT LAT BAR

T 2 HAND GRIPS

U 1 ROWING BELT

V 2 SNAP HOOKS

W 2 SQUAT STRAPS

Y 2 ROD CABLES W/ 2 SNAP HOOKS (attached)

Z 2 LAT CABLES W/ 2 SNAP HOOKS (attached)

AA 1 LEG CABLE

BB 2 SQUAT CABLES W/ 2 SNAP HOOKS (attached)

NOTE: LEAVE ALL CABLES WRAPPED AND BAGGED UNTIL YOUR BOWFLEX ELITE™ PLUS HOME GYM IS FULLY ASSEMBLED.

*Specifications subject to change without notice.

Basic Assembly Principles

Here are a few basic tips that will make your assembly of the BowFlex Elite™ Plus home gym quick and easy. By using these

principles, you can simplify each process and save yourself extra time and effort.

1. To make the assembly process go faster, gather the pieces you need for each step and thoroughly read the assembly

instructions for that step prior to starting assembly for the step.

2. When tightening a locknut on a bolt, use a combination wrench to grip the locknut and ensure that it is fastened securely.

3. When attaching two pieces, gently lift and look through the bolt holes to help guide the bolt through the holes.

4. As a general rule, and for all bolts and nuts on your BowFlex Elite™ Plus home gym, turn bolts or nuts toward the right to

tighten and left to loosen. Or you can remember the mnemonic: “Righty tighty, lefty loosey.”

A-2

Item #: G

Qty.: 1

Descr: 3/8" X 2 3/4"

Button Head Screw

Item #: C

Qty.:

Descr: 5/16" X 3/4"

Button Head Screw

Item #: A

Qty.: 4

Descr: #10 X .75”

Phillips Head Screw

Item # N

Qty.: 46

Descr: 3/8" Flat Washer

Item #: B

Qty.: 3

Descr: #10 X 1"

Phillips Head Screw

Item #: L

Qty.: 3

Descr: 1/4" Flat Washer

Item #: H

Qty.: 8

Descr: 3/8" X 3"

Button Head Screw

Item #: E

Qty.: 10

Descr: 3/8" X 3/4"

Button Head Screw

Item #: J

Qty.: 2

Descr: 3/8" X 4 1/4"

Button Head Screw

Item #: K

Qty.: 4

Descr: 3/8" X 5"

Button Head Screw

Item #: M

Qty.: 8

Descr: 5/16" Flat Washer

Item #: O

Qty.: 18

Descr: 3/8" Nylock Nut

Tools You Will Need

You will need the following tools to complete the assembly of your BowFlex Elite™ Plus home gym. If you don’t have these

tools, you can find them at any hardware or department store for a reasonable price.

• 1/2" combination wrench

• 9/16" combination wrench

• Phillips screw driver

• Rubber mallet (optional)

• Utility Knife or Scissors

• (2) Allen Wrenches (included)

Hardware Guide

Item #: F

Qty.: 1

Descr: 3/8" X 2 1/2"

Button Head Screw

Item #: I

Qty.: 2

Descr: 3/8" X 3 1/4"

Button Head Screw

Note: Drawings are actual size

A-3

Step 1 - Attach the Lower Lat Tower to the

Base Platform

Locate the following items:

• Item #1 - Lower Lat Tower

• Item #2 - Base Platform

• Item #H - (4) 3/8" X 3" Button Head Screws

• Item #N - (8) 3/8" Washers

• Item #O - (4) 3/8" Nylock Nuts

Set the Base Platform (Item #2) onto the floor as shown in

Figure 1. Line up the bolt holes in the mounting channels

on the Lower Lat Tower (Item #1) with the holes in the Base

Platform tubes.

Place (4) 3/8" Washers (Item #N) over the ends of (4) 3/8" X 3"

Button Head Screws (Item #H) - one washer per screw.

Insert the forward screws through the bolt holes in the Lower

Lat Tower and Base Platform first, then tip the Base Platform

back to install rear screws. Place (4) 3/8" Washers over the

ends of the screws, one washer per screw, and secure using

(4) 3/8" Nylock Nuts (Item #O), as shown in Figure 1.

Completely tighten hardware installed during Step 1.

Figure 2

Base Platform/

Lower Lat

Tower

Assembly

Stems

Tube

Ends

Stems

Pulleys

Figure 1

Mounting

Channels

Base Platform

Tubes

Forward

Screws

Step 2 - Attach the Base Legs to the Base

Platform

Locate the following items:

• From Step 1 - Base Platform/Lower Lat Tower Assembly

• Item #3 - Base Right Leg - Do not unwrap cables!

• Item #4 - Base Left Leg - Do not unwrap cables!

• Item #E - (4) 3/8" X 3/4" Button Head Screws

• Item #N - (4) 3/8" Washers

With the Base Platform/Lower Lat Tower Assembly (from

Step 1) on the floor, insert the stems from each Base Leg

into the tube ends on the Base Platform, as shown in Figure 2.

Make sure to orient the 2 pulleys upward.

Carefully line up the two bolt holes on each Leg with the

corresponding holes on the Base Platform/Lower Lat Tower

Assembly.

Place (4) 3/8" Washers (Item #N) over the ends of (4) 3/8" X 3/4"

Button Head Screws (Item #E) - one washer per screw. Loosely

secure the Base Legs to the Base Platform Assembly with the

screws and washers as shown in Figure 2.

Completely tighten hardware installed during Step 2.

Assembly Guide

A-4

Step 3 - Attach the Squat Platform to the

Main Assembly

Locate the following items:

• From Step 2 - Base Platform/Lat Tower (Main) Assembly

• Item #5 - Squat Platform

• Item #I - (2) 3/8" X 3 1/4" Button Head Screws

• Item #N - (4) 3/8" Washers

• Item #O - (2) 3/8" Nylock Nuts

• Item #Q - (4) Bolt Covers

With the Base Frame/Lower Lat Tower (Main) Assembly

(from Step 2) on the floor, carefully lift up the front of the

unit, then slide the Squat Platform (Rubber-pad side down)

underneath both Legs.

Line up the bolt holes in the brackets on the Squat

Platform with the bolt holes on each Leg (directly behind

the pulleys), as shown in Figure 3a.

Place (2) 3/8" Washers (Item #N) over the ends of (2) 3/8" X 3

1/4" Button Head Screws (Item #I) - one washer per screw.

Insert the screws through the lined-up holes as shown, then

place (2) 3/8" Washers and (2) 3/8" Nylock Nuts (Item #O) over

the end of each screw, securely tightening them in place.

Completely tighten hardware installed during Step 3.

Place (2) Bolt Covers (Item #Q) over the Nylock Nuts installed

in this step - one cover per nut. Then, place (2) additional Bolt

Covers over the J-bolts, one cover per bolt, that attach the

Pulleys to the Leg, as shown in Figure 3b.

Figure 3b

Figure 3a

Base Platform/Lower

Lat Tower Assembly

Squat

Platform

Brackets

Bolt

Holes

Leg

Assembly Guide

A-5

Step 4 - Attach the Chest Bar with Pulleys to

the Main Assembly

Locate the following items:

• From Step 3 - Main Assembly

• Item #6 - Chest Bar

• Item #31 - Chest Pulleys

• Item #K - (2) 3/8" X 5" Button Head Screws

• Item #N - (4) 3/8" Washers

• Item #O - (2) 3/8" Nylock Nuts

Line up the bolt holes in the brackets on the Chest Bar (Item

#6) with the lowest bolt holes on the Lower Lat Tower, as

shown in Figure 4.

Place (2) 3/8" Washers (Item #N) over the end of (2) 3/8” X 5"

Button Head Screws (Item #K) - one washer per screw. Insert

the screws through the lined up holes in the Chest Bar and

the Lower Lat Tower, and secure each screw by placing (1)

3/8" Washers and (1) 3/8" Nylock Nuts (Item #O) over the end

of each screw.

Remove the (2) 1/4” X 1/2” Socket Head Cap Screws from

the underside of each end of the Chest Bar. Slide the Chest

Pulleys (Item #31) over each end of the Chest Bar. Install

(1) 1/4” X 1/2” Socket Head Cap Screw into the hole on the

underside of each end of the Chest Bar. This prevents the

Chest Pulleys from sliding off

Completely tighten hardware installed during Step 4.

Step 5 - Attach the Seat Bracket to the Seat

Pad

Locate the following items:

• Item #7 - Seat Pad

• Item #8 - Seat Bracket

• Item #C - (4) 5/16" X 3/4" Button Head Screws

• Item #M - (4) 5/16" Washers

Place the Seat Pad (Item #7) on the floor, cushion-side down.

Position the Seat Bracket (Item #8) so the cut-out is toward the

angled edge of the Seat Pad. Align the four holes in the Seat

Bracket with the four holes in the Seat Pad.

Place (4) 5/16" Washers (Item #M) over (4) 5/16" X 3/4" Button Head

Screws (Item #C) - one over each screw, and use those screws to

secure the Seat Bracket to the Seat Pad.

Completely tighten hardware installed during Step 5.

Figure 5

Cut-out

Angled

Edge

Base Platform/

Lower Lat Tower

Assembly

Figure 4

Chest Bar

Brackets

Assembly Guide

A-6

Step 6 - Attach the Seat Rail to the Seat

Assembly

Locate the following items:

• From Step 5 - Seat Pad/Seat Bracket Assembly

• Item #9 - Seat Rail

Undo the twist ties from the Rail Pivot Bushings and remove the

Bushings. Set aside until the end of this step.

Line up the Seat Rail (Item #9) with the Seat Assembly (from Step 5).

Orient the Seat Rail so that the Pull Pin on the Seat Bracket is on the

same side as the holes in the Seat Rail.

Pull out the Pull Pin on the Seat Bracket, and then insert the

Seat Rail through the Seat Bracket, (see Figure 6).

To adjust the Seat, slide the Seat until the Pull Pin is aligned with

one hole, then release the Pull Pin into the hole.

Once you have attached the Seat Assembly to the Seat Rail,

reinstall the Rail Pivot Bushings that you removed at the

beginning of this step.

Note: See Step 22 to adjust the Seat Bracket.

Step 7 - Attach the Rear Leg to the Rear Leg

Cross Tube

Locate the following items:

• Item #10 - Rear Leg - Do not unwrap cables!

• Item #11 - Rear Leg Cross Tube

• Item #H - (2) 3/8" X 3" Button Head Screws

• Item #N - (4) 3/8" Washers

• Item #O - (2) 3/8" Nylock Nuts

Line up the holes in the bracket on the Rear Leg (Item #10) with the

holes in the Rear Leg Cross Tube (Item #11) as shown in Figure 7.

Place (2) 3/8" Washers (Item #N) over the end of (2) 3/8" X 3"

Button Head Screws (Item #H) - one per each screw. Insert

the screws through the lined up holes, and secure by placing

(1) 3/8" Washer and (1) 3/8" Nylock Nut (Item #O) over the end

of each screw, as shown in Figure 7.

Completely tighten hardware installed during Step 7.

Figure 7

Rear Leg

Bracket

Figure 6

Seat Pad/Seat

Bracket Assembly

Holes in the

Seat Rail

Pull Pin

Rail Pivot

Bushings

Assembly Guide

A-7

Step 8 - Attach the Rear Leg to the Seat Rail

Locate the following items:

• From Step 6 - Seat Rail Assembly

• From Step 7 - Rear Leg Assembly

• Item #J - (1) 3/8" X 4 1/4" Button Head Screw

• Item #N - (2) 3/8" Washers

• Item #O - (1) 3/8" Nylock Nut

• Item #Q - (2) Bolt Covers

Undo the twist ties from the Pivot Bushings on the end of the Rear

Leg Assembly (from Step 6), but do not remove the Bushings.

Note: When attaching the Rear Leg Assembly (from

Step 7) to the Seat Rail Assembly, rotate the Rear

Leg forward (as shown in Figure 8b), to allow the

Leg Latch to engage with the Seat Rail Pull Pin.

Align the holes on the End Bracket of the Seat Rail Assembly with

the middle holes on the Rear Leg Assembly, (see Figure 8).

Place (1) 3/8" Washer (Item #N) over the end of (1) 3/8" X 4 1/4"

Button Head Screw (Item #J). Insert the screw through the lined

up holes and then loosely secure on the opposite side by placing (1)

3/8" Washer and (1) 3/8" Nylock Nut (Item #O) over the end.

Do not over-tighten hardware from Step 8.

Note: Tighten the nylock nut enough that the threads

of the screw extend through the nylock nut, but loosely

enough that the Leg Assembly can move freely.

At this time, place (1) Bolt Cover (Item #Q) over the Nylock

Nut installed during Step 8, place 1 bolt cover over the

Nylock Nut going through the rear leg pulley.

Once you have completed Step 8, rotate the Rear Leg back until

it engages the Seat Rail Pull Pin.

Figure 8

Rear Leg

Assembly

Rail

Assembly

End

Bracket

Middle

Hole

Figure 8b

Rail

Assembly

Rear Leg

Seat Rail

Pull Pin

Leg Latch

Assembly Guide

A-8

Step 9 - Attach the Seat Rail to the Main

Assembly

Locate the following items:

• From Step 4 - Main Assembly

• From Step 8 - Seat Rail Assembly

• Item #12 - Seat Rail Knob

• Item #J - (1) 3/8" X 4 1/4" Button Head Screw

• Item #N - (2) 3/8" Washers

• Item #O - (1) 3/8" Nylock Nut

• Item #Q - (1) Bolt Cover

Align the holes on the Seat Rail Assembly (from Step 8) with

the holes in the Rail Bracket on the Main Assembly (from

Step 4), as shown in Figure 9.

Insert the Seat Rail Assembly into the Seat Rail Bracket,

and then place (1) 3/8" Washer (Item #N) over the end of (1)

3/8" X 4 1/4" Button Head Screw (Item #J). Insert the screw

through the aligned holes, as shown, and place (1) 3/8"

Washer and (1) 3/8" Nylock Nut (Item #O) over the end of the

screw to secure.

Do not over-tighten the hardware from Step 9.

Note: Tighten the nylock nut enough that the threads

of the screw extend through the nylock nut, but

loosely enough that the Seat Rail Assembly can move

freely.

At this time, place (1) Bolt Cover (Item #Q) over the Nylock

Nut installed during Step 9. Then, thread the Seat Rail Knob

(Item #12) into the top hole on the Seat Rail Bracket, as

shown in Figure 9, but do not over-tighten.

Figure 9

Rail

Assembly

Main

Assembly

Seat Rail

Bracket

Assembly Guide

A-9

Step 10 - Attach the Leg Extension Pivot Tube

Locate the following items:

• Item #13 - Leg Extension Pivot Tube

• From Step 9 - Main Assembly

• Item #30 - Lock Out Pin

• Item #G - (1) 3/8" X 2 3/4" Button Head Screw

• Item #N - (2) 3/8" Washers

• Item #O - (1) 3/8" Nylock Nut

• Item #Q - (1) Bolt Cover

Undo the twist ties from the Pivot Bushings. Align the holes located

on the “curve” of the Leg Extension Pivot Tube (Item #13) with the

holes on the bracket of the Rear Leg, as shown in Figure 10a.

Place (1) 3/8" Washer (Item #N) over the end of (1) 3/8" X

2 3/4" Button Head Screw (Item #G). Thread the screw

through the aligned holes and bushings and secure by

placing (1) 3/8" Washer and (1) 3/8" Nylock Nut (Item #O)

over the end of the screw, as shown in Figure 10a.

Do not over-tighten hardware from Step 10.

Place (1) Bolt Cover (Item #Q) over the Nylock Nut installed

during Step 10.

Note: When storing the Rail Assembly, insert the

Lock Out Pin (Item #30) through the holes in the

Pivot Tube to temporarily hold the Leg Extension in

place while folding the Rail up (see Figure 10b).

Figure 10a

GBracket

Rear Leg

“Curve”

Figure 10b

Holes

Leg

Extension

Assembly Guide

Figure 12

Figure 11

Step 11 - Attach the Rollers to the Leg

Extension

Locate the following items:

• From Step 10 - Main Assembly

• Item #14 - Foam Rollers

• Item #15 - Foam Roller End Caps

• Item #16 - Short Chrome Roller Tubes

• Item #17 - Long Chrome Roller Tube

• Item #18 - Roller Tube Spacers

There are (3) Chrome Roller Tubes on the Leg Extension. Place

the Long Chrome Roller Tube (Item #17) through the hole

closest to the Seat.

There are two holes possible in the Leg Extension Pivot Tube

for the lower of the Short Chrome Roller Tubes (Item #16).

Select the correct lower hole for your height - the Roller

should rest on your lower shin above the ankle. Insert the (3)

Chrome Roller Tubes through the holes on the Leg Extension

Pivot Tube and Rear Leg, as shown in Figure 11.

Slide (2) Roller Tube Spacers (Item #18) over each end of the

Long Chrome Roller Tube. Then, slide (2) Foam Rollers (Item

#14) over the ends of all three tubes. Cap the Roller Tubes

with the (6) Foam Roller End Caps (Item #15).

Note: Use a Rubber Mallet to secure the End Caps.

Step 12 - Attach Leg Cable to the Leg

Extension

Locate the following items:

• From Step 11 - Main Assembly

• Item #AA - (1) Leg Cable

• Item #F - (1) 3/8" X 2 1/2" Button Head Screw

• Item #N - (2) 3/8" Washers

• Item #O - (1) 3/8" Nylock Nut

• Item #Q - (1) Bolt Cover

Slide the hooked end of the Leg Cable beneath the Leg

Extension Pulley and into the hole on the Leg Extension Pivot Tube,

as shown in Figure 12.

Place (1) 3/8" Washer (Item #N) over the end of (1) 3/8" X 2

1/2" Button Head Screw (Item #F). Thread the screw through

holes in the Leg Extension and cable end. Place (1) 3/8"

Washer and (1) 3/8" Nylock Nut (Item #O) over the end of the

screw, as shown in Figure 12, and tighten.

Completely tighten hardware installed during

Step 12.

Place (1) Bolt Cover (Item #Q) over the Nylock Nut

installed during Step 12.

A-11

Assembly Guide

Step 13 - Assemble the Leg Extension Seat

Locate the following items:

• Item #19 - Leg Extension Seat Pad

• Item #21 - Leg Extension Seat Support Tube

• Item #C - (4) 5/16" X 3/4" Button Head Screws

• Item #M - (4) 5/16" Washers

Place the Leg Extension Seat Pad (Item #19) cushion-side

down. Align the holes in the Leg Extension Seat Support Tube

(Item #21) with the holes on the underside of the Seat Pad.

Place (4) 5/16" Washers (Item #M) over (4) 5/16" X 3/4" Button

Head Screws (Item #C) - one over each screw. Insert the

screws through the aligned holes, and tighten.

Completely tighten hardware installed during

Step 13.

Figure 13

Rail

Bracket

Seat

Curved

Edge

A-12

Figure 14

Leg Extension

Seat

Roller Tube

Spacers

Support Tube

Bracket Hooks

Back Edge

Step 14 - Attach the Leg Extension Seat to

the Main Assembly

Locate the following items:

• From Step 13 - Leg Extension Seat Assembly

• From Step 12 - Main Assembly

The Leg Extension Seat Assembly is removable, and can be

attached to the Rear Leg Assembly easily by placing the Rail

Bracket Hooks over the Rear Rollers.

Place the Rail Bracket Hooks onto the Roller Tube Spacers

(sandwiched between the Rear Leg and the Foam Rollers).

Once the Support Tube Bracket Hooks connect with the

Roller Tube Spacers, slightly “roll” the back edge of the Seat

down to lock into place.

Warning: For your safety, always ensure that the

Support Tube Bracket Hooks fully engage with the

Roller Tube Spacers.

To remove the Leg Extension Seat Assembly, reverse

this procedure.

Step 15 - Attach the Lat Cross Bar to the

Upper Lat Tower

Locate the following items:

• Item #22 - Lat Cross Bar - Do not unwrap cables!

• Item #23 - Upper Lat Tower

• Item #H - (2) 3/8" X 3" Button Head Screws

• Item #N - (4) 3/8" Washers

• Item #O - (2) 3/8" Nylock Nuts

Align the holes in the Lat Cross Bar (Item #22) with the holes in

the bracket on the Upper Lat Tower (Item #23).

Place (2) 3/8" Washers (Item #N) over the ends of

(2) 3/8" X 3" Button Head Screws (Item #H) - one washer per

screw. Thread the screws through the aligned holes, then

secure by placing (1) 3/8" Washer and (1) 3/8" Nylock Nut

(Item #O) over each screw and tighten.

Completely tighten hardware installed during

Step 15.

Assembly Guide

Figure 15

Lat

Tower

Bracket

A-13

Assembly Guide

Step 16 - Attach the Upper Lat Tower to the

Lower

Locate the following items:

• From Step 15 - Upper Lat Tower Assembly

• From Step 14 - Main Assembly

• Item #E - (6) 3/8" X 3/4" Button Head Screw

• Item #N - (6) 3/8" Washers

Carefully insert the end of the Upper Lat Tower into the open

end of the Lower Lat Tower. Align the holes on the Upper Lat

Tower with the holes on the Lower Lat Tower.

Place (6) 3/8" Washers (Item #N) over the ends of (6) 3/8" X

3/4" Button Head Screws (Item #E) - one washer per screw.

Thread the screws into the aligned holes, as shown in

Figure 16.

Completely tighten hardware installed during

Step 16.

Step 17 - Attach the Rod Box with Power

Rod® Unit to the Rod Box Frame

Locate the following items:

• Item #24 - Rod Box Frame

• Item #25 - Rod Box with Power Rod® Unit

• Item #B - (3) #10 X 1" Phillips Head Screws

• Item #L - (3) 1/4" Washers

Place the Rod Box Frame (Item #24) and Rod Box with

Power Rod® unit (Item #25) onto one side as shown in

Figure 17. Slide the Rod Box with Power Rod® unit into

the Rod Box Frame until the Rod Box is completely seated

in the Rod Box Frame.

Place (3) 1/4" Washers (Item #L) over the ends of (3) #10 X 1"

Phillips Head Screws (Item #B) - one washer per screw.

Insert the screws through the slot on the Rod Box Frame and

thread into the holes in the Rod Box with Power Rod® unit.

Completely tighten hardware installed during

Step 17.

Figure 16

Upper Lat

Tower

Lower Lat

Tower

Figure 17

Slot

A-14

Step 18 - Attach the Rod Box Frame to the Lat

Tower

Locate the following items:

• From Step 16 - Main Assembly

• From Step 17 - Rod Box/Frame Assembly

• Item #K - (2) 3/8" X 5" Button Head Screws

• Item #N - (4) 3/8" Washers

• Item #O - (2) 3/8" Nylock Nuts

Align the bolt holes on the Rod Box brackets with the bolt

holes on the Lat Tower above the Chest Bar , as shown in

Figure 18.

Place (2) 3/8" Washers (Item #N) over the ends of

(2) 3/8" X 5" Button Head Screws (Item #K) - one washer per

screw. Insert the screws through the aligned holes. Place (1)

3/8" Washer and (1) 3/8" Nylock Nut (Item #O) over the end of

each screw and tighten.

Completely tighten hardware installed during

Step 18.

Step 19 - Attach the Faceplate to the Main

Assembly

Locate the following items:

• Item #26 - Faceplate

• From Step 18 - Main Assembly

• Item #A - (2) #10 Phillips Head Screws

Position the textured side of the Faceplate (Item #26) against

the Lower Lat Tower. Insert the plastic “stems” through the

corresponding holes on the Lower Lat Tower, as shown in Figure

19. You may need to push the Power Rod® unit out of the way to

insert the screws into the holes.

Attach the Faceplate to the Lower Lat Tower by threading (2)

#10 Phillips Head Screws (Item #A) into the “stems”.

Do not completely tighten hardware installed during

Step 19 - tighten screws approximately 1/2 of

completion. Hardware will be tightened during

Step 20.

Figure 18

Rod Box

Brackets

Chest Bar

Figure 19

Faceplate

“Stems”

Assembly Guide

A-15

Figure 20

Step 20 - Attach the Faceplate Back Panels

Locate the following items:

• Item #27 - Faceplate Right Back Panels

• Item #28 - Faceplate Left Back Panels

• Item #32 - 100 Pound Power Rod® Unit

• From Step 19 - Main Assembly

• Item #A - (2) #10 Phillips Head Screws

Slide each Faceplate Back Panel (Items #27 & 28), textured

side out, against the textured (back) side of the Faceplate.

The screw heads of the (2) Phillips Head Screws installed

during Step 19 should allow the Back Panels to slide beneath

them until the panels meet in the center..

Secure the Panels using (2) #10 Phillips Head Screws (Item

#A), as shown in Figure 20, attaching one side at a time.

Completely tighten hardware installed during

Steps 19 & 20.

Adding the 100 Pound Power Rod® Pack:

Slide the tapered notches of the 100 pound Power Rod® pack

(Item #32) into the open slots on the back of the 310 pound

Power Rod® pack.

Step 21 - Tighten Lower Bolt on the Seat

Bracket

Locate the following items:

• From Step 5 - Seat Assembly (underneath)

Using an Allen Wrench (included) and a combination wrench,

tighten the top nut & bolt on the Seat Assembly (see Figure

21). Take care that the Seat Assembly can still freely slide

without resistance along the Seat Rail when you are seated.

Note: The Seat Assembly will have some resistance

when rolling if no one is seated.

Take care not to overtighten hardware from Step 21.

Figure 21

Nut

27 A

Main

Assembly

Assembly Guide

A-16

Step 22 - Attach the Bench to the Seat

Assembly

Locate the following items:

• Item #29 - Bench Pad

• From Step 6 - Seat Assembly

The Bench easily attaches and releases from the Seat. To

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

Bench into the half hinge on the seat. To remove the Bench,

lift up on the long portion and pull away from Seat.

Steps 23 through 26 illustrate how to route and

connect the Cables to your new BowFlex Elite™ Plus

home gym.

Step 23 - Route the Rod Cables

Locate the following items:

• Item #S - (2) Hand Grips

• Item #V - (2) Snap Hooks

• Item #Y - (2) Rod Cables with (2) Snap Hooks (attached)

Un-wrap the Cables from both Pulleys on the Chest bar. Pull

one end of the Cable from the Chest Pulley upwards. Attach

the Cable to one Rod Cap by hooking the Rod Hook through

the hole in the Rod Cap.

Then, fasten one Hand Grip to the Snap Hook on the opposite

end of the Cable, as shown in Figure 23.

Repeat for remaining Chest Pulley Rod Cable.

Figure 22

Seat

Assembly

Note: At this time, carefully go over your entire

BowFlex Elite™ Plus home gym, tightening

all screws, nuts and other hardware

securely before exercising on your BowFlex

Elite™ Plus home gym.

Figure 23 - Rod Cables

Hand

Grip

Snap

Hook

Rod

Hook

Rod

Cap

Assembly Guide

A-17

Figure 26 - Squat Cables

Snap

Hook

Squat Bar

Snap

Hook

Step 24 - Route the Lat Cables

Locate the following items:

• Item #S - (2) Hand Grips

• Item #R - (1) Bent Lat Bar (optional)

• Item #Z - (2) Lat Cables with (2) Snap Hooks (attached)

Un-wrap the Lat Cables with Snap Hooks from both Pulleys on the

Lat Cross Bar. Pull one end of the Cables down from the Lat Cross

Bar, and fasten to the Chest Cable Snap Hook.

Fasten the attached Snap Hook from the Lat Cable to a Hand Grip

or the Bent Lat Bar. Repeat for remaining Lat Cable.

Step 25 - Route the Leg Cables

Locate the following items:

• Item #AA - Leg Cable

• From Step 14 - Leg Extension Seat Assembly

Un-wrap the Cables from the Rear Leg Pulley.

Pull one end of the “Y” Cable away from the Rear Leg to fasten to a

Snap Hook on the Rod Cable.

Note: For this step, make sure your Leg Extension Seat is installed.

Step 26 - Route the Squat Cables

Locate the following items:

• Item #R - Squat Bar

Un-wrap the Cables on each Base Leg Pulley. Pull one end of the

Cable up from the Leg Pulley, and fasten the Cable to a Snap Hook

on the Chest Bar.

Fasten the Snap Hook attached to the Squat Cables to the

corresponding Squat Bar “D” Ring.

Repeat for remaining Squat Cable.

CONGRATULATIONS! You have successfully completed

assembly of your BowFlex Elite™ Plus home gym! Please

inspect your machine to ensure that all fasteners are tight

and everything is properly assembled. Review all warnings

that are affixed to the machine.

Figure 25 - Leg Cables

Snap

Hook

Leg

Extension

Seat

Figure 24 - Lat Cables

Hand Grips

or Bent

Lat Bar

Snap

Hook

Snap

Hook

Assembly Guide

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

This manual is written and designed by

industry professionals. If you have any

questions regarding your BowFlex Elite™ Plus

home gym or any instructions found in this

manual, please call 1-800-NAUTILUS

(800-628-8458) for assistance.

Written By: Tom Purvis RPT, RTS

Registered Physical Therapist

and founder of the

Resistance Training

Specialist Program

The BowFlex Elite™ Plus

Home Gym

Owner’s Manual

and Fitness Guide



Special Edition Includes:

Dr. Ellington Darden’s

Six Week Fast Fat Loss –

Body Leanness Program

Safety Precautions 1

Get To Know Your Safety Warning Labels 2

Get To Know Your Machine 4

How to Use Your Machine 5

The Bowflex® Body Leanness Program

By Ellington Darden, Ph.D. 9

Define Your Goals 30

Warm Up / Cool Down

Aerobic Rowing 32

Chest Exercises:

Bench Press 33

Chest Fly 33

Decline Bench Press 34

Incline Bench Press 34

Decline Chest Fly 35

Incline Chest Fly 35

Resisted Punch 36

Lying Cable Crossover 36

Shoulder Exercises:

Rear Deltoid Rows 37

Lateral Shoulder Raise 37

Seated Shoulder Press 38

Front Shoulder Raise 38

Shoulder Extension 39

Shoulder Shrug 39

Scapular Protraction 40

Scapular Depression 40

Lying Front Shoulder Raise 41

Reverse Fly 41

Shoulder Rotator Cuff—Internal 42

Shoulder Rotator Cuff—External 42

Seated Lateral Shoulder Raise 43

Scapular Retraction 43

Back Exercises:

Lying Lat Pulldowns 44

Low Back Extension 44

Pulldowns 45

Narrow Pulldowns with Hand Grips 45

Lying Lat Fly 46

Lying Narrow Lat Pulldowns 46

Seated Lat Rows 47

Stiff-Arm Pulldown 47

Bent Over Row 48

Arm Exercises:

Triceps Pushdown 49

Single-Arm Pushdown 49

French Press 50

Lying Triceps Extension 50

Cross Triceps Extension 51

Lying 45° Triceps Extension 51

Seated Triceps Extension 52

Standing Biceps Curl 52

Seated Biceps Curl 53

Lying Biceps Curl 53

Seated Wrist Extension 54

Standing Wrist Curl 54

Reverse Curl 55

Seated Wrist Curl 55

Standing Wrist Extension 56

“Rope” Pushdowns 56

Abdominal Exercises:

Reverse Crunch 57

Resisted Reverse Crunch 57

Seated (Resisted) Abdominal Crunch 58

Seated (Resisted) Oblique Abdominal Crunch 58

Trunk Rotation 59

Leg Exercises:

Squat 59

Leg Extension 60

Lying Leg Extension 60

Ankle Eversion 61

Ankle Inversion 61

Standing Hip Extension (Knee Flexed) 62

Standing Hip Extension (Knee Stabilized) 62

Standing Hip Abduction 63

Seated Hip Adduction 63

Seated Hip Abduction 64

Standing Leg Kickback 64

Muscle Chart 65

BowFlex Elite™ Plus

Home Gym Warranty 66

BowFlex Elite™ Plus Home Gym

Warranty Card 67

Table of Contents

Safety Precautions

• Always read and follow the Warning and Safety

labels attached to your BowFlex Elite™ Plus

home gym. Do not remove these labels. If you

need replacement labels, please call a Nautilus

Representative at 1-800-NAUTILUS (800-628-

8458).

• Read the owner’s manual and follow it carefully

before using the machine.

• Parents and others in charge of children should be

aware of their responsibility, because the natural

play instinct and the fondness for experimenting

of children can lead to situations and behavior for

which the training equipment is not intended.

• Never allow children to use the BowFlex Elite™

Plus home gym unsupervised. To do so could

result in injury. If children are allowed to use the

equipment, their mental and physical development

should be taken into account. They should be

controlled and instructed on the correct use of the

equipment.

• This equipment is under no circumstances suitable

as a children’s toy.

• Inspect your machine for any worn or loose

components prior to use. Tighten or replace

any worn or loose components prior to use.

Pay close attention to cables, or belts and

their connections.

• Never use dumbbells or other weight equipment

to incrementally increase the weight resistance.

Use only the Power Rod® unit that came with your

BowFlex Elite™ Plus home gym.

• Set up and use your BowFlex Elite™ Plus home

gym on a hard, level surface.

• Do not wear any loose or dangling clothing or

jewelry while using the BowFlex Elite™ Plus home

gym. Stand clear of all moving components.

• Before beginning any exercise program consult

your physician or health care professional. Only he

or she can determine the exercise program that is

appropriate for your particular age and condition.

If you experience any light-headedness, dizziness,

or shortness of breath while exercising, stop the

exercise and consult your physician.

• This machine is meant for individual consumer use

only, and is not meant for use by institutions.

• Maximum user weight for the BowFlex Elite™ Plus

home gym is 300 pounds (136 kg). For your safety,

do not use or allow others to use the BowFlex

Elite™ Plus home gym if they weigh in excess of

300 pounds (136 kg).

• Allow a workout area of at least 8’4” x 6’6” (2.6m x

2m) of free space for safe operation of the BowFlex

Elite™ Plus home gym.

• Keep your body weight centered on the machine,

seat, or base frame platform while exercising.

• When using the BowFlex Elite™ Plus home gym for

standing leg exercises, always grasp the Lat Bar on

your machine for stability.

• Keep out of the path of the Power Rod® unit when

exercising and make certain that observers also

stand clear of the BowFlex Elite™ Plus home gym

when the Power Rod® unit are in use.

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

Never stand on the seat.

• When hooking up Power Rod® unit do not stand

directly looking over the top of the rods. Stand off

to the side while attaching rods.

• Never attempt to exercise with more resistance

than you are physically able to handle.

• Keep cables and Power Rod® unit bound with the

rod binding strap when not in use.

• Before exercising, make sure the cable pulley

system is properly secured, properly attached,

and in perfect working condition.

• All exercises in this manual are based on the

calibrated resistance and capacity levels of

the BowFlex Elite™ Plus home gym. Exercises

not in this manual are not recommended by

the manufacturer.

• Never attempt to exercise while the seat rail is

in the folded position.

Get To Know Your Bowﬂex EliteTM Plus Safety Warning Labels

Home Gym

The following safety warnings are located on the Bowﬂex Elite™ Plus home gym. Please read all safety precautions and

warning information prior to using your product. Be sure to replace any warning label if damaged, illegible, or missing. If

you need replacement labels, please call a Nautilus Representative at 1-800-NAUTILUS (800-628-8458).

Label 2

Label 1 Label 3

Label 4

Label 6

Label 7

Label 5

Get To Know Your Bowﬂex EliteTM Plus 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 do not have, or cannot ﬁnd, or need to replace a warning label please call 1-800-NAUTILUS (1-800-628-8458) to

obtain a new label.

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

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

general use safety label.

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

of the lat tower.

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

rods.”

Location: Left and right side of rod box.

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

Location: Front of lat tower.

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

all fasteners, snap hooks, cables and pulley functions.

Tighten and fasten as needed. Check pulleys and cable for wear and function.”

Location: Back of the lat tower below Label 1.

Label 5: “Caution: Knob must be fully engaged.”

Location: Folding poing on bench.

Label 6: “Caution: Pin must be fully engaged when folding leg.”

Location: Leg extension assembly.

Label 7: “Caution: Keep hands clear of this entire area when folding leg.”

Location: Leg extension assembly.

Figure 1

CONGRATULATIONS on your commitment to improving your

health and fitness! With the BowFlex Elite™ Plus home gym,

you have everything you need to exceed all of your physical

fitness, strength and health expectations!

The BowFlex Elite™ Plus home gym’s exceptional resistance

and quality is unmatched by any other single piece of home

fitness

equipment available. You will not believe the amazing results

your body will get with the BowFlex Elite™ Plus home gym!

Please take your time to read through the entire manual and

follow it carefully before attempting to use your BowFlex

Elite™ Plus home gym. Also locate and read all warning labels

that are posted on the machine. It’s important to understand

how to properly perform each exercise before you do so using

Power Rod® Resistance.

With all of the fitness choices available today, finding the

best workout equipment for your needs can be very confusing.

Everyone at Nautilus would like to thank you for selecting the

BowFlex Elite™ Plus home gym.

BowFlex Elite™ Plus home gym is the finest home fitness

product available, and you’re just about to prove it to yourself.

Get to Know Your Machine

Home Gym

Power Rod®

Rod Hook

Upper

Lat Tower

Bench

Rod Caps

Cable

Rod Box

Leg Attachment

Bent Lat Bar

Lat Bar Pulley

Chest Bar Pulley

Squat Bar Pulley

Power Rod® Resistance

Power Rod® unit are made from a special

composite material. Your rods are sheathed with a

protective black rubber coating. Each rod is marked

with its weight rating on the “Rod Cap”.

Adjusting and

Understanding the

Resistance

The standard BowFlex

Elite™ Plus home gym

comes with 410 pounds (185

kg) of resistance [one pair

of 5 lb. (2.25 kg) rods, two

pair of 10 lb. (4.5 kg) rods,

one pair of 30 lb. (13.5 kg)

rods, and three pair of 50 lb.

(22.5 kg) rods].

Hooking The Power

Rod® Unit To The

Cables

You may use one rod

or several rods in

combination, to create your

desired resistance level.

To hook multiple rods up

to one cable, bend the

closest rod toward the

cable and place the cable

hook through that rod cap.

You can then hook up the

next closest rod through

the same cable hook.

Hooking up the closest rod first prevents rods from

crossing over the top of one another.

Safety

When hooking the Power

Rod® unit to the cable

hooks, do not stand

directly over the tops of

the rods. Stand off to one

side when connecting and

disconnecting the Power

Rod® unit from

the cables.

When You Are Not Using Your

BowFlex Elite™ Plus home gym

Disconnect the cables from the Power Rod® unit

when your are not using your BowFlex Elite™ Plus

home gym. Use the

rod binding strap

included with your

machine to bind all

the rods together

at the top. You can

also place your

cables and grips

through the strap

to keep them out of

the way.

How to Use Your Machine

The Workout Bench

Your BowFlex Elite™ Plus home gym has a number of

seat and bench positions: flat bench forward, flat bench

back, 45° incline and free-sliding seat extension.

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

the seat to one of the three locking holes on the Seat

Rail.

Release the Seat Rail Knob to secure when finished.

Removing the Bench:

The Bench easily attaches and releases from the Seat.

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

the Bench into the half hinge on the seat. To remove the

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

seat.

Flat Bench:

The Flat bench position is used for most

exercises. You may lock the bench into

a Back (closest to Power Rod® unit)

or Forward (furthest from Power Rod®

unit) position to accommodate height/

reach needs.

45° Incline Bench:

Start with a flat bench, following the

above instructions to release and move

the seat and bench. Lift the bench while

sliding the seat toward the Power Rod®

unit until the bench back is resting

against the Lat Tower.

Leg Extension:

Refer to page A-12 of the Assembly

Manual for instructions on installing the

Leg Extension Seat.

Free-Sliding Seat:

Remove the Bench, pull out the Seat Rail Knob, give

it half a turn and release to place the Seat in a “free

sliding” position for Aerobic Rowing.

Storing Your BowFlex Elite™ Plus Home

Gym

Folding your BowFlex Elite™ Plus home gym for storage

is easy.

1) Lock the Seat and Bench into the flat position.

2) Remove all Power Rod® resistance and then

bind the Power Rod® unit with the rod binding

strap.

3) Ensure that the Leg Extension Lock-out Pin is

installed. (Refer to page A-9 for instructions.)

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

5) Tilt the bench toward the Power Rod® unit.

6) While holding the Rear Leg with one hand,

disengage the seat Rail Pull Pin to allow the Rear

Leg to fold against the Seat Rail. (See figure 8b on

page A-7.)

7)Secure the bench by inserting the Seat Rail Knob into

the hole in the side of the Seat Rail

Bracket.

Maintenance and Care of

Your BowFlex Elite™ Plus

Home Gym

Inspect your machine for any worn

or loose components prior to use.

Tighten or replace any worn or loose

components prior to use. Pay close

attention to cables, or belts and their

connections.

Clean the bench with a non-abrasive

household cleanser after each use. This

will keep it looking new. Do not use

automotive cleaner, which can make the

bench too “slick.”

Review all warning notices. The

safety and integrity designed into a

machine can only be maintained when the equipment

is regularly examined for damage and repaired. It is

the sole responsibility of the owner to ensure that

regular maintenance is performed. Worn or damaged

components shall be replaced immediately or the

equipment removed from service until the repair is made.

Only manufacturer supplied components shall be used to

maintain/repair the equipment.

If you have any questions regarding your BowFlex

Elite™ Plus home gym, please call our Customer Service

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

at: 16400 S.E. Nautilus Drive, Vancouver, WA 98684.

How to Use Your Machine

Accessories and Equipment

Hand Grips:

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

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

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

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

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

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

Grip vertically for greater wrist support.

Hand Cuff Grip: Slip your hand through the cuff portion of the grip so that the foam pad

rests on the back of your hand. Then grasp the remainder of the

grip that is sitting in your palm. This method of gripping is great

for exercises like front shoulder raises or any exercise where your

palm is facing down.

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

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

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

the grip back toward the cuff.

Rowing Belt:

The Rowing Belt is used exclusively for Aerobic Rowing.

With the seat in the “free sliding” position, and the desired amount of resistance hooked

up, sit on the seat, attach the belt to the Chest Bar cables and cinch the adjustment strap

on the belt by pulling the strap until the belt is taut. You may grasp the belt near the cables

to give yourself additional stability when rowing.

Lat Cross Bar:

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

Safety:

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

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

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

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

not in use.

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

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

Leg Extension:

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

Safety:

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

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

• When installing the Leg Extension Seat always ensure that the Support Tube Bracket

Hooks fully engage with the Roller Tube Spacers.

• Always use the supplied Lockout Pin to secure the Leg Extension Pivot Tube to the Rear

Leg when not in use.

How to Use Your Machine

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

Using Your Leg Press Belt and Squat Bar Pulleys

How to Use Your Machine

Leg Press Belt:

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

• With the Bowflex® seat adjusted to the “free sliding” position (spring

lock seat pin unlocked), the hand grips removed, and the desired amount

of resistance hooked up, sit on the seat and position the leg press belt

around your hips.

• Slide forward to the pulleys and place your feet through the right and left

openings under the rod cables.

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

belt is taut.

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

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

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

Squat Bar Pulleys:

Used with Squat Harnesses and Squat Bar to perform Squat exercises.

Safety:

• Always check fasteners, hooks, cables and each workout to functioning.

• Remove workout bench and lock seat into closest position to the Power

Rod® unit.

• Always wear shoes with non-skid soles when using the Squat Bar

Pulleys.

• Fasten each squat cable to a D-ring on each squat harness to the

corresponding D-ring on the squat bar using a snap hook.

• You can now add Power Rod® resistance and adjust the squat straps to

your height using adjuster buckles.

• Always adjust tension of the squat harness in such a manner that it will

not cause a hazard.

The Bowflex®

Body Leanness

Program

By Ellington Darden, Ph.D.

The following program was created by

Dr. Ellington Darden. It contains a rigorous

fitness and dietary program. Please consult

your physician before beginning any fitness

or dietary program.

Some of the names of the exercises

listed in this program have been

changed in order to match the

names of the exercises in

this manual. The exercises

themselves have not

been changed, in

order to preserve

the integrity of Dr.

Darden’s Study.

FAST FAT LOSS

NOW!

Introduction

The Bowflex® Body Leanness

Program

This program is scientifically designed for maximal

fat loss over six weeks. It is important that you

practice every aspect of the plan to achieve

optimum results.

The program separates into three two-week

stages. During each stage you will exercise, control

the number and quality of calories you consume,

and drink plenty of ice-cold water.

Before starting the exercise routine you must

be familiar with your Bowflex®. 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 healthcare

professional. Show this plan and your Bowflex® Owner’s Manual to

your physician or healthcare professional. Only he or she can determine

if this course is appropriate for your particular age and condition. If you

experience any lightheadedness, dizziness, or shortness of breath while

exercising, stop the movement and consult a physician.

Make sure you read your Bowflex® Owner’s Manual

BEFORE attempting a workout.

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

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

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

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

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

their physician’s specific guidance. Play it safe and consult a healthcare

professional.

A Personal Guarantee From

Dr. Ellington Darden

Dear Bowflex® Enthusiast,

I’m excited, really excited! I’m elated because I’ve developed an exercising and eating program that produces fat

loss faster than any plan I’ve ever tested.

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

on the same program averaged a reduction of 16.96 pounds (7.69 kg). Best of all, these dramatic results were

achieved — not in six months — but in only six weeks!

That’s right. Similar results can be accomplished by you in six short weeks, which include just 18 workouts (3 per

week) on the Bowflex® machine.

Bowflex® was a significant part of the results. The exercises performed on it allowed the participants to build

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

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

Leanness means to strip away the fat from under the skin as well as at deeper levels. Leanness also implies a

pleasing shape and tone to the skeletal muscles.

You might say leanness is the opposite of fatness because the people involved in my research certainly got rid of

their excessive fatness in record time.

All the guidelines that were applied have been organized in the booklet you are now holding in your hands. It’s the

next best thing to actually going through one of my research projects. In fact, it’s probably better since nothing is

experimental. All of the fine points have been tried, tested and proven effective.

If you are overfat, and if you are interested in doing this program, there are several things that you need to

understand about my experience. Since 1965, I’ve trained more than 10,000 overfat individuals. After many years of

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

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

information that is available. If these individuals are given simple decisive instructions, they will train very

intensely.

• People, if they are provided with specific menus, will drastically alter their eating habits.

• Most of these people, however, will do neither of these challenging things for more than a week — unless they

quickly see and feel changes in their body.

The Bowflex® Body Leanness Program emerged from these findings. For you to get the best-possible results, you

must be willing to exercise very intensely on the Bowflex® machine and adhere to a strict eating plan.

In return, you’ll get simple exercise instructions, specific menus to use, and my guarantee that if you follow the

program exactly as directed, you’ll observe the pounds and inches disappear on almost a weekly basis.

Now it’s your turn to get excited, and get started!

Sincerely,

Dr. Ellington Darden

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

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

important that you accurately perform each task, then at the

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

manner.

Body Weight:

Remove clothing and shoes and record your weight to the

nearest quarter pound or hundred grams. Be sure to use

the same scale when weighing yourself at the end of the

six-week program. For the most accurate recordings, weigh

yourself nude in the morning.

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

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

week period. Understand, however that weight loss is not

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

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

need to follow the instructions in the next section.

Enter your starting weight on the RESULTS SUMMARY

SHEET provided.

Circumference of Body Parts:

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

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

circumference of certain body parts. This will tell you where

the fat is shrinking and what areas are toning up.

Use a plastic tape to measure the following:

1) Upper arms — hanging and relaxed, midway

between the shoulder and elbow.

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

3) At navel — belly relaxed.

4) 2” (5 cm) below navel — belly relaxed.

5) Hips — feet together at maximum protrusion of

buttocks.

6) Thighs — high, just below the buttocks crease with

legs apart and weight distributed equally on both feet.

Record each measurement on your Results

Summary Sheet.

Measurements

Women Measure:

Suprailium, triceps, and thigh.

Men Measure:

Chest, abdomen, and thigh.

Skinfold Measurements

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

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

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

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

have someone measure you. Measuring yourself can lead to inaccurate results.

Women Measure: Suprailium, triceps, and thigh

Men Measure: Chest, abdomen, and thigh

Suprailium

Stand relaxed. Pick up a diagonal

skinfold just above the crest of the hip

bone on the right side of the waist.

Triceps

Stand with right elbow flexed 90

degrees and locate the center of

the back of the upper arm midway

between the shoulder and the elbow.

Relax arm at your side. Pick up

skinfold as pictured.

Thigh

Stand relaxed with most of the weight

on your left leg. Pick up a skinfold in

the vertical plane on the front side of

the right thigh, midway between the

hip and knee joints.

Measurements

Chest

Stand relaxed. Pick up a diagonal

skinfold over the right pectoralis

muscle, midway between the armpit

and the nipple.

Abdomen

Stand relaxed. Pick up a vertical

skinfold on the right side of the navel.

Using Calipers When Measuring Skinfolds

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

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

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

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

in millimeters.

Use these figures on the following chart to

determine your body-fat percentage and enter the

number on the line below.

Starting body-fat percentage

Women

Suprailium

Triceps

Thigh

Total

Men

Chest

Abdomen

Thigh

Total

Measurements

Optional Picture Taking

Pictures can be the most exciting evaluation you can

do. The numbers and the tape measurements are

great, but actually seeing differences from comparison

photographs of yourself is quite satisfying.

Taking full-length photographs is not difficult, but to see

the maximum difference between before and after, you

should follow these guidelines.

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

snug solid color is best, and have the person taking

the picture stand in the same place, with the same

setting behind you.

2) Make sure you stand against an uncluttered, light

background.

3) Have the person taking the photograph move away

from you until he can see your entire body in the

viewfinder.

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

back. Do not try to suck in your stomach.

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

head, so the contours of your torso will be plainly

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

pictures.

6) When you get the film developed tell the processors

to make your after photos the same size as your

previous ones. This way, your height in both sets

of photos is equal and more valid comparisons can

be made.

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

115

110

105

100

Sum of Three Skinfolds (mm)

Age in Years

Percent

Body-Fat

Male

Female

Determining Your Body Fat

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

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

For Example:

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

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

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

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

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

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

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

Enter Your Information Here: (Pounds or Kilograms)

Before

Body Weight Fat Percentage Body Fat Weight

x =

Body Weight Weight of Body Fat Lean-Body Weight

– =

Use the Same Factors to Calculate After Six Weeks.

After

Body Weight Fat Percentage Body Fat Weight

x =

Body Weight Weight of Body Fat Lean-Body Weight

– =

Final Results

Before Body Fat Weight After Body Fat Weight Total Fat Lost

– =

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

– =

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.

Your Results Summary Sheet

Measurements

Right Arm

Left Arm

2” (5 cm) Above Navel

Navel

2” (5 cm) Below Navel

Hips

Right Thigh

Left Thigh

Percent Body Fat

Before After

Total

Difference

If you wish to send in your results to Bowflex, please send to: Bowflex Results, 16400 S.E. 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.

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 Curl

Leg Extension

Bench Press

Lying Biceps Curl

Seated Shoulder Press

Seated Abdominal Crunch

Sets

Reps

8-12

Exercise

Leg Curl

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 Curl

Leg Extension

Leg Press

Bench Press

Lying Biceps Curl

Lying Shoulder Pullover

Reverse Fly

Rear Deltoid Rows*

Seated Triceps Extension

Seated Abdominal Crunch

Sets

Reps

8-12

The Workouts

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

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

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

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

program is a proven method for achieving maximal fat loss over a six-week period. It consists of a carbohydrate-

rich, descending-calorie eating plan, and a superhydration routine.

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

Approximately 60 percent of the daily calories should be from carbohydrates. The other 40 percent will be

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

maximum fat loss.

Keep Menus Simple and Food Substitutions to a Minimum:

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

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

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

Avoid Too Much Stress:

Too much stress of any kind can cause the body to actually preserve fat stores. You should relax more. An after—

dinner walk at a leisurely pace is helpful. Extra sleep is suggested, since sleep facilitates fat loss and muscle

recovery. Furthermore, to keep the body well rested, no other exercises or activities are allowed during the six—

week program. This is a scientifically proven program that works. More is not better. Any additional exercise other

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

Eating Guidelines

For Example

Daily Amount

Calories

Carbohydrate

60%

Protein

20%

Fat

20%

2000

1900

1800

1700

1600

1500

1400

1300

1200

1100

1000

1200

1140

1080

1020

960

900

840

780

720

660

600

400

380

360

340

320

300

280

260

240

220

200

400

380

360

340

320

300

280

260

240

220

200

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 sports 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 restroom, especially during the

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

adaptive system, and it will soon accommodate the

increased water consumption.

Note: Although it is doubtful that you could ever

drink too much water, a few ailments can be negatively

affected by large amounts of fluid. For example,

anyone with a kidney disorder, or anyone who takes

diuretics, should consult a physician before going on

the recommended water-drinking schedule. If you have

any doubts about the recommendations, play it safe and

check with your doctor.

Superhydrate Your System

Week 1 = drink four 32-oz. bottles (3.8 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.

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*

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

Shopping List

Quantities needed for listed items will depend on your

specific selections. Review your choices and adjust

the shopping list accordingly. It may be helpful for you

to photocopy this list each week before doing your

shopping.

Staples

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

Ultra Vegetable Oil Spread, Italian fat-free dressing,

Dijon mustard, safflower oil, noncaloric beverages

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

Grains

Bagels, Sarah Lee (frozen)

Cereals — 1.5 oz. (42 g) serving equals approximately

165 calories; Kellogg’s Low-Fat Granola (without

raisins), General Mills Honey Nut Clusters, General Mills

Basic 4.

Wheat germ, malted milk powder, popcorn

(microwave light).

Fruits

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

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

diameter), dried prunes, raisins.

Vegetables

Lettuce, tomatoes, whole kernel corn (canned no salt

added), sweet peas, (canned no salt added), sliced

white potatoes (canned), cut beets (canned).

Dairy

Yogurt (light nonfat), cream cheese (light), cheese

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

Breakfast packets, Champion UltraMet Packets.

Meat, Poultry, Fish and Entrees

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

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

Canned soup:

Healthy Choice Hearty Chicken, Campbell’s Healthy

Request Hearty Vegetable Beef.

Frozen microwave dinners or entrees:

Lean Cuisine Glazed Chicken Dinner, Lean Cuisine

Lasagna with Meat Sauce, Lean Cuisine Lunch Express

Broccoli & Cheddar Cheese over Potato, Weight

Watchers Macaroni and Cheese, Healthy Choice Grilled

Turkey Breast.

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

Q & A

American women develop excessively large muscles.

Progressive resistance exercise such as Bowflex will

make your muscles larger – but not excessively large

– and larger muscles will make your body firmer and

more shapely.

Q. Why is it so important I perform the

Bowflex exercises with a 4-second count on

the lifting and lowering?

A. Because a slow, smooth 4-second lifting followed by a

4-second lowering involves more muscle fibers more

thoroughly than faster speeds of movement. The more

completely each involved muscle fiber works simply

means you’ll get better muscle-building results.

Q. I’m confused about how to breathe during

each Bowflex exercise?

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

specific Bowflex exercise that is performed in the

recommended 4-second lifting and 4-second lowering

style. Here are the proper breathing guidelines to

follow:

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 & A

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

lose. What do I do to maintain my new body

weight?

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

to maintain that status. Here are the adjustments you

need to make to your current practices.

Adhere to a carbohydrate-rich, moderate-

calorie

eating plan.

Instead of eating from 1000 to 1500 calories a day, you’ll

be consuming from 1600 to 2400 calories per day. Maybe

you can eat even more after your new body weight has

stabilized. Trial-and-error experimentation is a must.

Women should start with 1600 calories, and men with

2000 calories per day. Note what happens after a week.

If your body weight keeps going down, raise the calories

by 100 or 200, depending on how much weight you lost

during the last week. Soon, you should reach a level

where your body weight stabilizes. That level is your

daily calorie requirement. Naturally, you’ll be able to

consume other foods than those listed in the Bowflex

eating plan. By then, however, you should know the

value of being a smart shopper and a wise eater. Read

labels. Compare nutritional information. Be conscious of

the ideal 60:20:20 ratio for carbohydrates, proteins, and

fats.

Eat smaller meals more frequently.

You’ve been limiting your five meals per day to 300

calories if you’re a woman, or 500 calories if you’re a

man. You may now up the calories by 100. What happens

if during a single meal you eat more than 400 calories

if you’re a woman, or 600 calories if you’re a man?

Don’t panic. Simply understand that you will sometimes

backslide. Learn to anticipate these urges and take

corrective action.

Drink at least 1 gallon (3.8 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 Bowflex at least twice a week.

There are two primary differences between

maintenance and strength-building routines. First,

for maintenance, you do not have to increase the

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

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

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

maintain the 100-pound level much easier that you can

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

a week. You can maintain your strength at twice a week.

Add variety to your Bowflex routines.

Now is the time to introduce more variety to your

routines by adding some new exercises while removing

some old ones. Below are two sample routines.

Maintenance Routine 1

1. Seated Hip Abduction

2. Seated Hip Adduction

3. Seated Straight Leg Calf Raise

4. Chest Fly

5. Incline Bench Press

6. Shoulder Pullover

7. Shoulder Shrug

8. Standing Biceps Curl

9. Seated Wrist Curl

10. Seated Wrist Extension

Maintenance Routine 2

1. Leg Curl

2. Leg Extension

3. Standing Lateral Shoulder Raise

4. Seated Shoulder Press

5. Rear Deltoid Row

6. Decline Press

7. Reverse Curl

8. Seated Triceps Extension

9. Low Back Extension

10. Abdominal Crunch

Look in your Bowflex Owner’s Manual for descriptions

of the new exercises.

Be consistent with your Bowflex exercising,

healthy eating, and superhydrating — and your

accomplishments may well exceed your goals.

Exercise Log

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

EXERCISE DATE DATE DATE DATE DATE DATE

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Bench Press

10, 9

120, 130

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

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

Muscle Strength is the maximum force that

you can exert against resistance at one time. Your

muscle strength comes into play when you pick up

a heavy bag of groceries or lift a small child. It is

developed when a localized muscle is worked both

positively (concentric) and negatively (eccentric) at

a resistance—great enough so you can perform only

five to eight repetitions of the exercise before the

muscle fails. Each set of repetitions is followed by

a rest interval that typically runs three times longer

than the set. Later, between exercise sessions, the

muscle overcompensates for the stress and usually

increases in both strength and size.

Muscle Endurance is the ability to perform

repeated contractions. It comes into play when

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

Endurance training addresses the slow twitch,

endurance muscle fibers, which depend on oxygen

for energy. To develop muscle endurance, use

low resistance and high repetitions about 15-20

repetitions in each set, three sets to each exercise,

working the muscle only to fatigue.

Muscle Power is the combination of strength and

speed of the muscular contraction. This is often

misinterpreted as a) being directly associated with

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

must move fast. Load is actually a more important

factor than speed when attempting to improve

power. When training to achieve muscular power,

pick a resistance that fatigues you in the 3-5

repetition range. When performing these reps, it is

more important to think of contracting the muscles

faster rather than attempting to move faster.

Performing sport simulation exercises usually results

in a deterioration of the motor pattern or skill. The

biomechanically sound method of improving power

in your sport is to train for power using the correct

joint movements, as described in this manual.

Then practice the skill associated with your sport,

learning to apply this newly achieved power.

Body Composition is the ratio of fat weight (fat)

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

age, the ratio shifts. The fat weight increases and

the lean weight decreases. Training for muscle

strength will generally increase muscle size and

aerobic conditioning will help burn extra calories.

Performing these two forms of exercise, either at

different times or together, will create the greatest

changes in body fat weight.

Balanced Strength and alignment are the result of

equal strength developed in all parts of the body. It

comes into play in your standing and sitting posture,

and in your ability to perform just about any activity

safely and effectively. An over-development of the

back will round the shoulders; weak or stretched

abdominals can cause lower back pain. You want

a balance of muscle strength in front and back. In

addition, you need a balance of strength between

your middle, lower, and upper body.

Flexibility is the ability of a muscle or group of

muscles to move the joint through a full range

of motion. Flexibility comes into play when you

execute an overhand serve or stretch for the top

shelf in the kitchen. It is a cooperative movement of

opposite muscle groups. When a muscle contracts,

its opposite muscle group must relax for the action

to occur. Increased flexibility means an increased

range of motion, made possibly by this simultaneous

contracting and relaxing. Good flexibility is important

in protecting the body from injury and can be

achieved through the balanced strength training

programs that are included in this manual.

Cardiovascular Endurance is the ability of the

heart and lungs to supply oxygen and nutrients to

exercising muscles over an extended period of time.

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

bike. It is a critical component of overall fitness and

health.

Define Your Goals

You may want to design your own personal program

specifically geared to your goals and lifestyle.

Designing a program is easy, as long as you follow

the guidelines below.

Understand fitness and its components:

Improperly designed programs can be dangerous.

Take some time to review this manual as well as

other fitness guides.

Know your current fitness level: Before you

start any fitness program you should consult a

physician who will help you determine your current

abilities.

Identify your goals: Goals are critical to

choosing and designing an exercise program that

fits and enhances your lifestyle, but so is strategy.

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

accomplish too much too soon. That will lead to

setbacks and discouragement. Instead, set a series

of smaller achievable goals.

Select complementary exercises: Be sure

to pair exercises that address compound joint

movements and single joint movements. In addition,

select exercises that address complementary

muscle groups.

Put first things first: During each session, first

work muscle groups that need the most training.

Remember your cardiovascular component:

Any fitness program must contain a cardiovascular

fitness component to be complete. So complement

your resistance training with aerobic exercise such

as walking, running, or bicycling.

Training variables: When designing your own

program there are several variables that, when

mixed properly, will equal the right fitness formula

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

must experiment with several combinations of

variables.

The variables are as follows:

• Training Frequency: The number of

times you train per week. We recommend

daily activity but not daily training of the same

muscle group.

• Training Intensity: The amount of

resistance used during your repetition.

• Training Volume: The number of

repetitions and sets performed.

• Rest intervals: The time you rest between

sets and the time you rest between workouts.

Once you’ve established a base of fitness,

follow these basic principles:

• Isolate muscle groups: Focus work on

specific muscle groups.

• Progressive Loading: The gradual

systematic increase of repetitions, resistance

and exercise period.

Design Your Own Program

Define Your Goals

Working Out

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

and visualization you can approach your workout with

a positive, constructive attitude. A good pre-workout

mental routine is to sit and relax, so that you can focus

on what you are about to do and think about achieving

your end goal.

Warming Up

We recommend that you warm up by doing

light stretching and performing light exercises

on the BowFlex Elite™ Plus home gym.

Cooling Down

An essential part of the exercise routine is the cool

down. Gradually reduce the level of exercise intensity so

that blood does not accumulate in one muscle group, but

continues to circulate at a decreasing rate. Remember to

gradually move yourself into a relaxed state.

Breathing

The most important part of breathing during exercise is,

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

actual performance is not dependent upon the direction

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

process that changes the position of your spine as your

rib cage moves. Here are some tips for breathing:

1) Be cautious when you are concentrating or

exerting effort. This is when you will probably

hold your breath. DO NOT hold your breath. Do

not exaggerate breathing. Depth of inhalation

and exhalation should be natural for the situation.

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

Define Your Goals

Aerobic Rowing — Warm Up or Cool Down

START ACTION

Success Tips

Pectoralis Major; Anterior Deltoids

Muscles worked:

Bench Position:

Accessory:

Pulleys:

Removed, Free Sliding Seat

Leg Press Belt

Chest Bar

START

• Remove the Bench and place the

Seat in Free Sliding position.

• Attach resistance and sit facing

the Power Rod® unit.

• Brace your feet against the

Chest Bar.

• Initiate movement by extending

your knees while simultaneously

bending your arms and pinching

your shoulder blades together.

• Control the return to the Start

position by slowly bending

your legs.

• Maintain good spinal alignment. Keep

chest lifted.

• Bend from the hip during movement, not

from the waist.

• You may hold onto the Leg Press Belt to

improve stability.

FINISH

Warm Up / Cool Down

Chest Exercises

Bench Press — Shoulder Horizontal Adduction (and elbow extension)

Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)

START ACTION

Success Tips

Pectoralis Major; Anterior Deltoid

Muscles worked:

Bench Position:

Accessory:

Pulleys:

45˚ incline

Hand Grips

Chest Bar

START

• Grasp Hand Grips in both hands.

• Open your arms into a wide,

elbow bent position. Keeping

elbows and forearms below chest

level, palms forward.

• Raise chest, pinch shoulder

blades together, and maintain a

slight, comfortable arch in your

lower back.

• Slowly press your arms forward

and upward, straightening arms

and moving your hands together.

• Rotate your wrists and forearms

upward.

• Slowly return to Start position.

• Maintain a 60-90° angle between upper

arms and torso during exercise.

• Keep chest muscles tightened. Limit and

control your range of motion.

• Keep knees bent, feet on floor, head back

against bench.

• To improve your pectoralis involvement,

keep your shoulder blades pinched

together throughout upward and

downward movements.

FINISH

START ACTION

Success Tips

Pectoralis Major; Deltoids; Triceps

Muscles worked:

Bench Position:

Accessory:

Pulleys:

45˚ incline

Hand Grips

Chest Bar

START

• Grasp Hand Grips in both hands.

• Slowly bend your elbows until

hands are at chest level. Rotate

upper arms away from torso,

elbows out, palms forward.

• Line up arms with cables

keeping your wrists straight.

• Raise chest, pinch shoulder

blades together, and maintain a

slight, comfortable arch in your

lower back.

• Press your hands forward,

straightening your arms while

moving your hands together. Do

not lock elbows.

• Return to Start position, keeping

your wrists at shoulder width and

in line with the cables.

• Maintain a 90° angle between upper

arms and torso throughout motion.

• Keep chest muscles tightened. Limit and

control your range of motion.

• Keep knees bent, feet on floor, head back

against bench.

• Keep elbows in front of shoulders.

• Keep shoulder blades pinched together

and maintain good spinal alignment.

FINISH

Chest Exercises

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

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

START ACTION

Muscles worked:

Pectoralis Major; Deltoids; Triceps

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Maintain a 90° angle between your upper

arms and torso at the start of the motion,

and slightly less than 90° at the finish.

• Keep knees bent, feet on floor, head back

against bench.

• Do not let your elbows travel behind your

shoulders.

• Keep shoulder blades pinched together

and maintain good spinal alignment.

START

• Grasp Hand Grips in both hands.

• Cables travel above forearms.

Keep your forearms in line with

the cables at all times.

• Bend your elbows back, keeping

upper arms at a 90° angle from

torso. Forearms 10-15° (6-8" or

13-20 cm) higher than Bench

Press position.

• Raise chest, pinch shoulder

blades together, and maintain a

slight arch in your lower back.

• Slowly press your hands forward,

straightening your arms and

moving hands to the center and

downward, at least 10° above

your shoulders.

• Slowly return to the starting

position, keeping your wrists

steady and your movements slow

and controlled.

FINISH

START ACTION

Muscles worked:

Pectoralis Major; Deltoids; Triceps

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Maintain a 90° angle between your upper

arms and torso at the start of the motion,

and slightly less than 90° at the finish.

• Keep knees bent, feet on floor, head back

against bench.

• Do not let your elbows travel behind your

shoulders.

• Keep shoulder blades pinched together

and maintain good spinal alignment.

START

• Grasp Hand Grips in both hands.

• Cables travel beneath arms,

forearms aligned with cables.

• Bend your elbows back, keeping

upper arms at a 90° angle from

your torso. Elbows should be 10°

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

standard Bench Press position.

• Raise chest, pinch shoulder

blades together, and maintain a

comfortable arch in lower back.

• Slowly press your hands forward,

straightening your arms while

moving your hands to the center

and downward, at least 10°

below your shoulders. Do not

lock your elbows.

• Slowly return to the starting

position, keeping your wrists

steady and your movements slow

and controlled.

FINISH

Chest Exercises

Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)

Incline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)

START ACTION

START

• Grasp Hand Grips in both hands.

• Open your arms into a wide,

elbow bent position. Press

your forearms upward. At full

extension, your elbows should be

level with your ears.

• Raise chest, pinch shoulder

blades together, and maintain a

slight, comfortable arch in your

lower back.

• Press your arms forward and

upward, straightening arms and

moving your hands together.

• Rotate your wrists and forearms

upward.

• Return to Start position, slowly

returning your arms in front of

you, just below chest level.

FINISH

START ACTION

START

• Grasp Hand Grips in both hands.

• Open your arms into a wide,

elbow bent position, press your

forearms downward. At full

extension, hands should be level

with your hips.

• Raise chest, pinch shoulder

blades together, and maintain a

slight, comfortable arch in your

lower back.

• Press your arms forward and

upward, straightening arms and

moving your hands together.

• Rotate your wrists and forearms

upward.

• Return to Start position, slowly

returning your arms in front of

you, just below chest level.

FINISH

Muscles worked:

Pectoralis Major; Anterior Deltoid

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Maintain a 60-90° angle between upper

arms and torso during exercise.

• Keep chest muscles tightened. Limit and

control your range of motion.

• Keep knees bent, feet on floor, head back

against bench.

• To improve your pectoralis involvement,

keep your shoulder blades pinched

together throughout upward and

downward movements.

Muscles worked:

Pectoralis Major; Anterior Deltoid

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Maintain a 60-90° angle between upper

arms and torso during exercise.

• Keep chest muscles tightened. Limit and

control your range of motion.

• Keep knees bent, feet on floor, head back

against bench.

• To improve your pectoralis involvement,

keep your shoulder blades pinched

together throughout upward and

downward movements.

Chest Exercises

Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction

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

START ACTION

START

• Lie flat on your back, head

toward the Power Rod® unit.

Position yourself far enough

down the Bench to grasp the

Hand Grips over your head with

arms straight.

• Grasp the Hand Grips, palms

facing up.

• Tighten your abdominals to

stabilize your spine. Maintain a

slight, comfortable arch in your

lower back.

• Keeping your arms straight, move

your hands in an arc upward and

across your torso toward the

opposite thigh.

• Control the return to the Start

position by slowly moving your

arms back overhead, releasing

the shoulder blades and keeping

arms straight.

FINISH

START ACTION

START

• Sit on the bench facing away

from the Power Rod® unit.

• Reach behind your body and

grasp one Hand Grip with an

overhand grip, as shown above.

• Bend your elbows until your

hands are level with your waist.

• Using moderate speed, rotate

your trunk and press your arm

(s) forward to full extension,

allowing shoulder blade to move

forward at the end of the punch.

• Slowly return to the Start

position. Do not relax the tension

in your arm.

• You may vary this exercise by

using bilateral movement with

both arms or punching upward or

downward.

FINISH

Muscles worked:

Anterior Deltoid; Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Maintain an upright, erect posture as

your trunk rotates with the punch.

• Keep knees bent and feet on floor.

• Maintain good spinal alignment.

Muscles worked:

Pectoralis Major

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep chest lifted throughout exercise.

• Keep knees bent, feet on floor, head

back against bench.

Shoulder Exercises

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

Standing Lateral Shoulder Raise — Shoulder Extension (elbow stabilized)

START ACTION

START

• Remove the bench and stand on

the platform, straddling the seat

rail and facing the Power Rod®

unit.

• Grasp the Hand Grips, palms facing

each other.

• Align your spine and bend forward

slightly at the hips (15-20°).

• Let arms hang in line with cables.

• Elevate shoulders slightly toward

back of head, keeping spine

aligned.

• Slowly raise your arms out to

your sides, at a 90° angle from

your body.

• Keep your forearms facing

outward throughout the

movement.

• Slowly return to the Start position

without relaxing muscle tension.

FINISH

START ACTION

START

• Sit on the bench facing Power

Rod® unit.

• Grasp the Hand Grips. Keep

palms down and arms straight.

• Sit up straight. Bend slightly from

hips until arms are in front of

body at a 90° angle from torso.

• Lift your chest and keep your

shoulder blades together.

• Keep forearms in line with

cables.

• Allowing your arms to bend

slowly, move your elbows

outwards and backwards,

keeping a 70-90° angle between

your upper arms and torso.

• Move until your elbows are

slightly behind your shoulders,

then slowly reverse back to the

Start position.

• Keep your shoulder blades

tightened throughout motion.

FINISH

Muscles worked:

Rear and Middle Deltoids; Posterior

Rotator Cuff; Upper Latissimus; Teres

Major; Trapezius; Rhomboids

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Maintain a 90° angle between your

upper arms and torso during motion.

• Keep knees bent and feet on floor.

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

working hand on bench to stabilize.

• Keep shoulder blades pinched

together and maintain good spinal

alignment.

Muscles worked:

Middle Deltoids; Upper Trapezius

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

Leg Extension:

Removed

Success Tips

• Do not swing your arms upward or

move your trunk during the motion.

• Keep your feet on floor.

Shoulder Exercises

Seated Shoulder Press — Shoulder Adduction (and elbow extension)

Front Shoulder Raise — Shoulder Flexion (elbow stabilized)

START ACTION

START

• Sit on the bench, facing away

from the Power Rod® unit.

• Keep your chest up, abs tight

and maintain a slight arch in

lower back.

• Grasp the Hand Grips, palms

facing back, arms straight at

your sides.

• Keeping your arms straight,

move them forward, leading

with your forearms, until arms

are extended in front of you at

shoulder height.

• Arms may be moved alternately

or together.

• Slowly return to the Start position

next to the torso.

FINISH

START ACTION

START

• Sit on the bench facing away

from the Power Rod® unit.

• Keep your chest up, abs tight

and maintain a slight arch in

lower back.

• Grasp Hand Grips, palms facing

out.

• Raise the Hand Grips to shoulder

level, keeping your palms facing

forward.

• Straighten your arms slowly over

your head, focusing on moving

your elbows up and inward

toward your ears.

• Slowly return to the Start

position, keeping tension in your

front shoulder muscles.

FINISH

Muscles worked:

Front Deltoids; Upper Trapezius; Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep knees bent and feet on floor.

• Do not increase the arch in your lower

back as you raise your arms, but keep

your spine steady and tight.

• Keep abdominals tight and maintain

good spinal alignment.

Muscles worked:

Front and Middle Deltoids

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep abdominals tight and maintain

good spinal alignment.

• Keep knees bent and feet on floor.

• Do not increase the arch in your lower

back as you raise your arms, but keep

your spine steady and tight.

Shoulder Exercises

Shoulder Extension — (elbows stabilized)

Shoulder Shrug — Scapular Elevation

START ACTION

START

• Stand on the platform, facing the

Power Rod® unit.

• Reach down and grasp the Hand

Grips, palms facing each other.

• Let your arms hang at your sides.

• Slowly raise your shoulders

towards the back of your head,

keeping your neck and head still.

• Slowly reverse back to the

Start position, keeping your

upper trapezius muscles tight

throughout the motion.

FINISH

START ACTION

START

• Sit on the bench facing Power

Rod® unit.

• Grasp the Hand Grips, palms

facing down, arms straight and

at approximately a 45° angle

from torso.

• Tighten your trunk muscles

to stabilize your spine while

maintaining a slight arch in the

lower back.

• Initiate movement by pinching

shoulder blades together.

• Continue movement by moving

your hands in an arc downward,

along your sides, until hands are

level with hips.

• With controlled movement,

slowly return to the Start

position.

FINISH

Muscles worked:

Upper Trapezius

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep abdominals tight and maintain

good spinal alignment.

• Do not bend your neck or slouch

during this exercise.

• Raise shoulders evenly.

• For variation, try this exercise bent

forward slightly from the hips.

Muscles worked:

Latissimus Dorsi; Teres Major; Rear Deltoid;

Middle Trapezius; Rhomboids; Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep knees bent and feet flat on floor.

• Keep your lats tightened throughout the

motion.

• Keep abdominals tight and maintain good

spinal alignment.

• Release your shoulder blades at the

end of each rep and initiate new rep by

retracting your shoulder blades.

Shoulder Exercises

Scapular Protraction — (elbows stabilized)

Scapular Depression

START ACTION

START

• Lie on the bench, head toward

the Power Rod® unit.

• Grasp the Hand Grips and bring

your arms straight down your

sides along your trunk.

• 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.

FINISH

START ACTION

START

• 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 off the bench, bringing

your hands together using only

your shoulder muscles.

• Slowly return to the Start

position, keeping tension in your

shoulder blades.

FINISH

Muscles worked:

Serratus Anteriors

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep knees bent and feet flat on floor.

Lean head back against the bench.

• Keep your spine aligned and a slight arch

in your lower back.

• Maintain a 90° angle between 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

Muscles worked:

Lower Trapezius

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Do not lose spinal alignment—keep your

chest lifted and head on bench.

• Keep knees bent and feet flat on floor.

Shoulder Exercises

Lying Front Shoulder Raise — Shoulder Flexion (elbows stabilized)

START ACTION

START

• Sit on the bench facing Power

Rod® unit.

• Grasp the Hand Grips, palms

facing down, arms straight.

• Lie back slowly, supporting your

head on the bench.

• Keep your chest lifted,

maintaining a slight arch in your

lower back.

• Keeping your arms straight, move

them in an arc upwards until they

are directly over your shoulders.

• You may perform this move with

both arms simultaneously or one

at a time.

• With controlled movement,

slowly return to the Start

position.

FINISH

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

START ACTION

START

• Sit on the Bench facing the

Power Rod® unit.

• Grasp the Hand Grips , palms

facing floor, arms nearly straight.

• Sit 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 arms 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:

Front and Middle Deltoids

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep knees bent and feet flat on floor.

• Keep abdominals tight and maintain good

spinal alignment.

• Do not increase the arch in your lower

back while you are lifting your arms.

Muscles worked:

Rear Deltoids; Middle Deltoids;

Trapezius; Rhomboids

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Do not lose spinal alignment—keep your

chest lifted.

• Keep knees bent and feet flat on floor.

• Keep your spine aligned and a slight arch

in your lower back.

• Maintain a 90° angle between upper

arms and torso throughout exercise.

Shoulder Exercises

Shoulder Rotator Cuff — Internal Rotation

Shoulder Rotator Cuff — External Rotation

START ACTION

START

• Sit on the Bench, one side

toward the Power Rod® unit.

• Using the arm farthest from the

Power Rod® unit, grasp the

Hand Grip nearest you and draw

that upper arm into your torso,

keeping your forearm at a 90°

angle from torso.

• Allow forearm to rest against

your abdomen, elbow at your

side to remove cable tension

• Use a light resistance.

• Rotate your forearm away from

your abdomen, keeping your

elbow at your side throughout

motion.

• Slowly return to the Start

position, maintaining controlled

motion.

FINISH

START ACTION

START

• Sit on the Bench, one side

toward the Power Rod® unit.

• Grasp the Hand Grip nearest you

and draw your upper arm into

your torso, keeping your forearm

at a 90° angle from torso.

• Give yourself enough distance to

eliminate slack in the cable.

• Use a light resistance.

• Rotate your forearm toward your

abdomen, keeping your elbow at

your side throughout motion.

• Slowly return to the Start

position, maintaining controlled

motion.

FINISH

Muscles worked:

Subscapularis

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep knees bent and feet flat on floor.

Lean head back against the bench.

• Keep your spine aligned and a slight arch

in your lower back.

• Maintain a 90° angle between forearms

and torso throughout exercise.

• Do not rotate the spine to get additional

range of motion.

Muscles worked:

Infraspinatus; Teres Minor

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep knees bent and feet flat on floor.

Lean head back against the bench.

• Keep your spine aligned and a slight arch

in your lower back.

• Maintain a 90° angle between forearms

and torso throughout exercise.

• Do not rotate the spine to get additional

range of motion.

Shoulder Exercises

Seated Lateral Shoulder Raise — Shoulder Flexion (elbows stabilized)

START ACTION

START

• Sit on the bench facing Power

Rod® unit.

• Spread the cuff from the Hand

Grips and slide them over your

forearms, near the elbow.

• Keep your chest lifted,

maintaining a slight arch in your

lower back.

• Raise your arms directly out to

your sides, nearly shoulder level.

• At the top of the movement, you

may need to rotate your hands

slowly to prevent the cuff from

sliding off.

• With controlled movement,

slowly return to the Start

position.

FINISH

Scapular Retraction

START ACTION

START

• Sit on the Bench facing the

Power Rod® unit.

• Grasp the Hand Grips , palms

facing each other.

• Keeping your arms straight,

slowly pinch your shoulder

blades together.

• When shoulder blades are fully

retracted, slowly return to the

Start position.

FINISH

Muscles worked:

Supraspinatus; Middle Deltoids; Trapezius

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep knees bent and feet flat on floor.

• Keep abdominals tight and maintain good

spinal alignment.

• Do not increase swing arms upward or

move trunk during movement.

Muscles worked:

Middle Trapezius; Rhomboids

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Do not lose spinal alignment—keep your

chest lifted.

• Keep knees bent and feet flat on floor.

• Keep your spine aligned and a slight arch

in your lower back.

• Do not use your arm muscles for this

movement.

Back Exercises

Lying Lat Pulldowns

Low Back Extension — Seated (with hip extension)

START ACTION

START

• Sit on the bench, facing Power

Rod® unit.

• Grasp the Hand Grips and

slide them over your forearms,

tightening near your elbows.

• Brace your heels on the platform,

knees bent comfortably, arms

crossed in front of chest. Pull the

Hand Grips into your chest.

• Pinch shoulder blades together

and lean forward from the hips

only.

• Keeping your chest lifted, move

your entire torso backwards by

pivoting at the hips.

• Slowly return to the Start position

without slouching or changing

spinal alignment.

FINISH

START ACTION

START

• Lie on your back on the bench,

head near the Power Rod® unit.

• Slip your arms through the Hand

Grips, slide the cuffs past your

elbows and tighten them enough

to stabilize.

• With your palms facing inward,

slide your body down the bench

far enough that your arms are

fully extended—your posterior

may hang off the end of the

bench.

• Initiate the movement by

pulling your shoulder blades

downward. Slowly start bending

your elbows, pulling them down

toward your hips and then

inward into your trunk.

• Slowly return to the Start

position, allowing your arms and

shoulder blades to move back

without relaxing the tension in

your shoulders.

FINISH

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep knees bent and feet flat on floor.

Lean head back against the bench.

• Keep your spine aligned, abs tight and a

slight arch in your lower back.

• Keep your lats tightened throughout this

exercise.

• Release your shoulder blades at the top

of each rep. Initiate each new rep by

depressing your shoulder blades.

Muscles worked:

Lower Trapezius

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep knees bent and feet flat on floor.

Lean head back against the bench.

• Keep your spine aligned, abs tight and a

slight arch in your lower back.

• Keep your lats tightened throughout this

exercise.

• Release your shoulder blades at the top

of each rep. Initiate each new rep by

depressing your shoulder blades.

Back Exercises

Pulldowns — Shoulder Adduction (with elbow ﬂexion)

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

START ACTION

START

• Attach a Hand Grip to each cable

on the Lat Tower Pulleys.

• Straddle the bench facing the

Power Rod® unit, grasp a Hand

Grip in each hand, palms facing

each other and sit down on the

bench.

• Position your thighs directly

under the Lat Tower pulleys. Sit

upright.

• Keep hands at shoulder width,

arms straight. Initiate movement

by pulling your shoulder blades

down and together while

simultaneously bending your

elbows, drawing them down and

inward towards your sides.

• At the end of the motion, arms

should be near your sides.,

shoulder blades depressed,

forearms facing upward.

• Slowly return to Start position.

FINISH

START ACTION

START

• Grasp the Bent Lat Bar using

the wide grip determined by

following the directions in the

Success Tips, then sit on the

bench, facing the Power Rod®

unit.

• Position your thighs directly

under the Lat Tower pulleys. Sit

upright.

• Keep your arms extended and

straight.

• Initiate movement by pulling

shoulder blades together while

simultaneously drawing elbows

down and inward.

• Bent Lat Bar may not touch your

chest. At the end of the motion,

arms should be near your sides,

shoulder blades fully depressed.

• Keep forearms facing upward.

• Slowly return to Start position.

FINISH

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Bench Position:

Flat Bench Forward

Accessory:

Bent Lat Bar

Pulleys:

Lat Tower

Success Tips

• Keep knees bent and feet flat on floor.

• To determine the appropriate grip width

for you, hold your arms straight out to

your sides at shoulder height. Bend your

elbows approximately 90°. Hands should

be no wider apart than your elbows

(beginners may narrow their grip to

increase comfort).

• Keep your spine aligned, abs tight and a

slight arch in your lower back.

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Pulleys:

Lat Tower

Success Tips

• Keep your chest lifted, abs tight, and a

very slight arch in your lower back.

• Keep knees bent and feet flat on floor.

• Keep the lats tightened throughout the

entire motion.

Back Exercises

Lying Lat Fly — Shoulder Adduction

Lying Narrow Lat Pulldowns

START ACTION

START FINISH

START ACTION

START

• Lie on your back, head toward

Power Rod® unit, knees at the

edge of bench.

• Grasp the Hand Grips, then

straighten your arms out to your

sides, hands slightly above your

head, palms facing away from

pulleys.

• Tighten your abs to stabilize your

spine while maintaining a slight

arch in your lower back.

• Initiate the movement by

pulling your shoulder blades

downwards. Pull your arms in an

arc into your sides, keeping them

as straight as possible and using

slow, controlled movement.

• Slowly return to the Start

position, allowing your arms and

shoulder blades to move back

upward and outward toward the

Power Rod® unit.

FINISH

• Lie on your back on the bench,

head near the Power Rod® unit.

• Slip your arms through the Hand

Grips, slide the cuffs past your

elbows and tighten them enough

to stabilize.

• With your palms facing inward,

slide your body down the bench

far enough that your arms are

fully extended—your posterior

may hang off the end of the

bench.

• Initiate the movement by

pulling your shoulder blades

downward. Slowly start bending

your elbows, pulling them down

toward your hips and then

inward into your torso.

• Slowly return to the Start

position, allowing your arms and

shoulder blades to move back

without relaxing the tension in

your shoulders.

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Bench Position:

Flat Bench Back

Accessory:

Shoulder Cuff

Pulleys:

Chest Bar

Success Tips

• Keep knees bent and feet flat on floor.

• Keep your lats tightened throughout

entire motion.

• Keep your spine aligned, abs tight and a

slight arch in your lower back.

• Release your shoulder blades at the end

of each rep. Initiate each new rep by

depressing your shoulder blades.

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Bench Position:

Flat Bench Forward

Accessory:

Bent Lat Bar

Pulleys:

Lat Tower

Success Tips

• Keep knees bent and feet flat on floor.

Lean head back against the bench.

• Keep your spine aligned, abs tight and a

slight arch in your lower back.

• Keep your lats tightened throughout this

exercise.

• Release your shoulder blades at the top

of each rep. Initiate each new rep by

depressing your shoulder blades

Back Exercises

Seated Lat Rows — Shoulder Extension (and elbow ﬂexion)

START ACTION

START

• Sit on the bench facing Power

Rod® unit, with your posterior

near the back (leg extension)

end of the bench.

• Grasp the Hand Grips, palms

facing each other.

• Place your heels on the edge of

the Standing Platform and bend

your knees comfortably.

• Initiate the movement by

pinching your shoulder blades

together.

• Pull your upper arms downward

and backward, brushing past the

sides of the body while keeping

your forearms pointing in the

direction of the cable.

• Slowly return to the

Start position.

FINISH

Stiff-Arm Pulldown — Shoulder Extension (elbow stabilized)

START ACTION

START

• Straddle the Seat Rail facing the

Power Rod® unit.

• Grasp the Bent Lat Bar with your

palms facing down.

• Step back slightly, making sure

that there is enough movement

in the cable to complete your

full range of motion with this

exercise.

• Bend slightly from hips, lift chest

and tighten your abs to stabilize

spine.

• Initiate the movement by

lowering your shoulder blades,

bringing them down and together.

• Keep your arms straight, moving

your hands downward in an arc

and slowly in toward your thighs.

• Slowly return to the Start position

without relaxing muscle tension.

FINISH

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep knees bent and feet flat on floor.

• Do not bend your torso forward.

• Keep your chest lifted and maintain

spinal alignment.

• Release your shoulder blades at the end

of each rep. Initiate each new rep by

pinching your shoulder blades.

Muscles worked:

Latissimus Dorsi; Teres Major; Rear

Deltoids; Lower Trapezius; Biceps

Bench Position:

Removed

Accessory:

Bent Lat Bar

Pulleys:

Lat Tower

Success Tips

• Keep your lats tightened throughout the

entire motion.

• Keep your chest lifted and maintain

spinal alignment, keeping a very slight

arch in your lower back.

• Release your shoulder blades at the end

of each rep. Initiate each new rep by

depressing your shoulder blades.

• Keep your elbows nearly straight (do not

lock elbows) throughout exercise.

Back Exercises

Bent Over Row

START ACTION

START

• Stand on platform. Reach down

and grasp the Squat attachment

with palms facing backward.

• Let your arms hang extending in

the direction of the pulleys.

• Keep back flat and knees bent.

• Begin your motion by moving

elbows back as you bring the

hand grips to a point below your

chest line.

• Slowly reverse the motion,

keeping knees bent and back flat.

FINISH

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Bench Position:

Removed

Accessory:

Squat Bar Attachment

Pulleys:

Squat Pulley Frame

Success Tips

• Keep knees bent and feet flat on floor.

• Do not bend your torso forward.

• Keep your chest lifted and maintain

spinal alignment.

• Release your shoulder blades at the end

of each rep. Initiate each new rep by

pinching your shoulder blades.

Arm Exercises

Triceps Pushdown — Elbow Extension

Single Arm Pushdown — Elbow Extension

START ACTION

START

• Straddle the Seat Rail facing the

Power Rod® unit, and grasp one

Hand Grip, palm facing up.

• Stand approximately 1-2 feet or

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

comfort).

• Bring your arm in front of you,

keeping the Hand Grip at chest

level.

• Bend over slightly from hips, so

that your shoulder is directly

over your hand.

• Keeping your upper arm

stationary, elbow next to trunk,

slowly push your arm downward

in a gentle arc until your hand is

near top of the thigh.

• Keeping your triceps tightened,

slowly reverse the arcing motion,

bringing the Hand Grip back to

the Start position.

FINISH

START ACTION

START

• Straddle the Seat Rail, facing the

Power Rod® unit.

• Grasp the Bent Lat Bar, palms

facing down.

• Stand approximately 2-3 feet or

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

comfort).

• Bring hands in front of

you, keeping the Lat Bar

approximately at rib level.

• Bend over slightly from hips,

shoulders directly over hands.

• Keeping your upper arms

stationary, elbows next to trunk,

slowly push your arms downward

in a gentle arc until hands are

near tops of your thighs.

• Keeping your triceps tightened,

slowly reverse the arcing motion

and bring the Bent Lat Bar back

to the Start position.

FINISH

Muscles worked:

Triceps

Bench Position:

Removed

Accessory:

Bent Lat Bar

Pulleys:

Lat Tower

Success Tips

• Keep your upper arms motionless and

your wrists straight.

• Keep your chest lifted, abs tight and

maintain a slight arch in lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

Muscles worked:

Triceps

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Lat Tower

Success Tips

• Keep your upper arms motionless and

your wrists straight.

• Keep your chest lifted, abs tight and

maintain a slight arch in lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

Arm Exercises

French Press — Elbow Extension overhead

Lying Triceps Extension — Elbow Extension

START ACTION

START

• Lie on the bench, head toward

the Power Rod® unit, knees bent

and feet flat on the floor.

• Reach overhead and grasp

the Hand Grips, palms facing

upward.

• Keep your hands up, near your

shoulders, spreading your back

and shoulders into the bench.

• Raise your chest and pinch your

shoulder blades together.

• Keeping your arms stationary,

slowly straighten your elbows,

bringing your hands in an

arcing motion until they are

approximately 1 foot or .3 m

above your thighs.

• Slowly reverse the arcing motion

bringing your hands back to the

Start position.

FINISH

START ACTION

START

• Sit on the bench facing away

from the Power Rod® unit,

keeping knees bent and feet flat

on floor.

• Reach behind and grasp one or

both of the Hand Grips, palms

facing inward.

• Draw arms up until elbows are

pointing forward, hands behind

head.

• Keeping your upper arms

stationary, straighten your

elbows, bringing your hands

overhead, palms facing out.

• Stop your motion before your

elbows are completely straight,

and then reverse your motion,

slowly returning to the Start

position without relaxing muscle

tension.

FINISH

Muscles worked:

Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep your upper arms motionless and

your wrists straight.

• Keep your chest lifted and maintain

spinal alignment, keeping a very slight

arch in your lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

Muscles worked:

Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep your chest lifted and maintain a

very slight arch in your lower back.

• Keep knees bent and feet flat on floor.

• Keep your upper arms motionless and

your wrists straight.

• Tighten the triceps throughout the

exercise, using controlled motion

throughout the exercise.

Arm Exercises

Cross Triceps Extension

Lying 45° Triceps Extension — Elbow Extension

START ACTION

START

• Lie flat on the Bench, head

toward the Power Rod® unit.

Keep your knees bent and your

feet flat on the floor.

• Reach overhead and grasp the

Hand Grips, palms facing up.

• Keep your elbows bent, bringing

your upper arms to the front, at

approximately a 45° angle from

the front of your torso.

• Keeping your upper arms

stationary and next to your torso,

straighten your arms in an arcing

motion inward and down toward

your legs.

• Fully straighten your arms and

then, with a controlled motion,

slowly bring your arms back to

the Start position without moving

your upper arms.

FINISH

START ACTION

START

• Sit facing away from the Power

Rod® unit.

• Reach one hand over the

opposite shoulder (right hand

over left and vice versa) and

grasp a Hand Grip. Bend your

elbow until your hand is above

your chest, palm facing the floor.

• With your free hand, stabilize the

active hand at the elbow.

• Keeping your upper arm

stationary, straighten your elbow,

slowly extending your arm

outward, using an arcing motion

and stopping approximately 90°

from your chest.

• Keeping your triceps tightened,

slowly reverse the arcing motion

and bring your arm back to the

Start position.

FINISH

Muscles worked:

Triceps

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep your upper arm motionless and

your wrists straight.

• Keep your chest lifted, pinch your

shoulder blades together and maintain a

slight arch in lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

Muscles worked:

Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep your upper arms motionless and

your wrists straight throughout the

entire exercise.

• Keep your chest lifted, spine aligned,

and a slight arch in your lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

Arm Exercises

Seated Triceps Extension — Elbow Extension

Standing Biceps Curl — Elbow Flexion (in supination)

START ACTION

START

• Straddle the Seat Rail, facing the

Power Rod® unit.

• Reach down and grasp the Hand

Grips, palms facing forward.

• Straighten, keeping your arms by

your sides, elbows loose.

• Keeping your upper arms

stationary and your elbows at

your sides, slowly curl the Hand

Grips forward, then upward and

in towards your shoulders.

• Slowly reverse the arcing motion

bringing your hands back to the

Start position.

FINISH

START ACTION

START

• Sit facing away from the Power

Rod® unit.

• Using an overhand grip, reach

behind you and grasp the Hand

Grips, bending your elbows until

your hands are near the top of

your head, palms facing up.

• Keep your arms in line with the

cables.

• Keeping your upper arms

stationary, slowly straighten your

elbows moving your arms in an

arcing motion upward, over your

head until they are approximately

90° from your torso.

• Stop the motion before your

elbows are completely straight,

and then reverse your motion,

slowly returning to the Start

position without relaxing muscle

tension.

FINISH

Muscles worked:

Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep knees bent, feet flat on the floor.

• Lay your head back against the bench.

• Keep your chest lifted, shoulders

pinched together, and a very slight arch

in your lower back.

• Keep your upper arms and shoulders

motionless and your wrists straight.

• Tighten the triceps throughout the

exercise, using controlled motion.

Muscles worked:

Biceps

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep your chest lifted, abs tight and a

very slight arch in your lower back.

• Keep your elbows at your sides and

your wrists straight.

Arm Exercises

Seated Biceps Curl — Flexion (in supination)

Lying Biceps Curl — Elbow Flexion (in supination)

START ACTION

START

• Sit on the bench, facing the

Power Rod® unit. Keep your

knees bent and feet flat on the

floor.

• Grasp the Hand Grips, keeping

your arms straight and palms up.

• Lie back completely with your

head supported by the bench.

• Curl the Hand Grip forward and

up, toward your shoulder, making

sure to keep your upper arm

completely motionless and your

elbows at your sides.

• Slowly bring your arm back to

the Start position, maintaining

the same arc of motion.

FINISH

START ACTION

START

• Sit on the bench, facing the

Power Rod® unit. Keep one foot

flat on the floor, and bend the

other leg, bringing your foot up

onto the bench, knee slightly

turned outward.

• With the arm on the same side

as your lifted leg, reach forward

and grasp a Hand Grip, keeping

your elbow bent. Allow your

upper arm (not elbow) to rest on

the elevated knee.

• Slowly curl your forearm up

toward your shoulder, keeping

the upper arm completely still.

• Keeping your biceps tightened,

slowly reverse the curling motion

and bring your arm back to the

Start position.

FINISH

Muscles worked:

Biceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep your upper body motionless and

your wrists straight.

• Keep your chest lifted, trunk muscles

tight and maintain a slight arch in lower

back.

• Keep your spine aligned throughout

movement.

Muscles worked:

Biceps; Brachialis; Brachioradialis

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep your upper arms motionless and

your wrists straight throughout the

entire exercise.

• Keep your chest lifted, spine straight,

and a slight arch in your lower back.

Arm Exercises

Seated Wrist Extension

Standing Wrist Curl

START ACTION

START

• Straddle the Seat Rail, facing the

Power Rod® unit.

• Reach down and grasp the Hand

Grips, palms facing forward.

• Straighten, keeping your upper

arms and elbows by your sides,

elbows loose.

• Bend your elbows 90°, palms

up, and maintain that position

throughout the entire exercise.

• With your upper arms stationary

and your elbows at your sides,

slowly curl your fists toward the

front of your forearms.

• Keeping your forearms still,

slowly let your fists return to the

Start position.

FINISH

START ACTION

START

• Sit facing the Power Rod®

unit with your knees bent, feet

together and flat on the bench.

Sit far back enough on the bench

to maintain physical and cable

tension throughout exercise.

• Grasp the Hand Grips, palm

facing down, and rest your mid-

forearms on your lower thighs,

keeping your elbows flared

slightly to the side.

• Slowly curl the back of your

fists backward towards your

forearms.

• Stop when wrists are 90°

from forearms or when you

experience discomfort.

• Slowly return to the Start

position.

FINISH

Muscles worked:

Forearms

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Move slowly and keep tension in the

back of the forearms at all times.

• Keep your chest lifted, trunk muscles

tightened, and a very slight arch in your

lower back.

• You may perform this exercise one arm

at a time to make it easier to focus and

isolate the back of your forearms, or

with both arms simultaneously to save

time.

Muscles worked:

Biceps; Forearms

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep your chest lifted, trunk muscles

tight and a very slight arch in your lower

back.

• Move slowly, keeping tension in the

front of your forearms at all times.

• Do not increase or decrease the bend in

your elbow during this exercise—keep

all motion in the wrist.

• Do not rock your body back and forth

during wrist motion.

Arm Exercises

Reverse Curl — Elbow Flexion (in pronation)

Seated Wrist Curl — Wrist Flexion

START ACTION

START

• Sit facing the Power Rod®

unit with your knees bent, feet

together and flat on the bench.

Sit far back enough on the bench

to maintain physical and cable

tension throughout exercise.

• Grasp the Hand Grips, palm

facing up, and rest your mid-

forearms on your lower thighs,

allowing the wrists to bend

downward.

• Slowly curl your fists towards the

front of your forearms.

• Return to the Start position

slowly, without relaxing the

muscle tension in your wrists.

FINISH

START ACTION

START

• Straddle the Seat Rail, facing the

Power Rod® unit.

• Reach down and grasp the Hand

Grips, palms facing backward.

• Straighten, keeping your upper

arms and elbows by your sides,

elbows loose.

• Keeping your palms facing down,

use your forearms to slowly bend

your elbows, curling the Hand

Grips forward, then upward and

in towards your shoulders.

• Keep your elbows at your sides

and your upper arms completely

still.

• Slowly reverse the curling motion

and bring your arms back to Start

position.

FINISH

Muscles worked:

Brachialis; Brachioradialis; Biceps

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep your upper body motionless,

elbows at your sides and your wrists

straight.

• Keep your trunk muscles tight and

maintain a slight arch in lower back.

Muscles worked:

Forearms

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Move slowly, keeping tension in the

front of the forearms at all times.

• Keep your chest lifted, trunk muscles

tightened, and a slight arch in your

lower back.

• You can perform this exercise one arm

at a time to make it easier to focus

and isolate the front of your forearms,

or you can perform it with both arms

simultaneously to save time.

Arm Exercises

Standing Wrist Extension

START ACTION

START

• Straddle the Seat Rail, facing the

Power Rod® unit.

• Reach down and grasp the Hand

Grips, palms facing backward.

• Straighten, keeping your upper

arms and elbows by your sides.

• Bend your elbows 90°, and hold

that position for the duration of

this exercise.

• Slowly curl the back of your

fists backward towards your

forearms.

• Stop when wrists are 90°

from forearms or when you

experience discomfort.

• Keeping your forearms still,

slowly return to the Start

position.

FINISH

“Rope” Pushdown — Elbow Extension

START ACTION

START

• Straddle the Seat Rail, facing the

Power Rod® unit.

• With each hand, grasp the

opposite Hand Grip (right to left,

etc.), palms facing down.

• Stand approximately 2-3 feet or

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

comfort).

• Cross the cables, palms facing

each other, as if grabbing a rope.

• Keep your elbows bent, upper

arms at your sides.

• Keeping your upper arms

stationary, elbows next to trunk,

slowly straighten your arms

downward, in a gentle arc,

until hands are near tops of

your thighs, hands and elbows

straightened and directly in line

with shoulders.

• Keeping your triceps tightened,

slowly reverse the arcing motion

and bring the Hand Grips back to

the Start position.

FINISH

Muscles worked:

Forearms; Brachialis

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Move slowly and keep tension in the

wrists at all times.

• Keep your chest lifted, trunk muscles

tightened, and a very slight arch in your

lower back.

• Do not increase or decrease the bend in

your elbow—perform the entire motion

at your wrist.

• Do not rock your body during this

exercise.

Muscles worked:

Triceps

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Lat Tower

Success Tips

• Keep your upper arms motionless and

your wrists straight.

• Keep your chest lifted, abs tight and

maintain a slight arch in lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

• Keep your chest lifted, trunk muscles

tightened, and a very slight arch in your

lower back.

Abdominal Exercises

Reverse Crunch — Spinal Flexion

Resisted Reverse Crunch — Spinal Flexion

START ACTION

START

• Face the Power Rod® unit, and

attach an Ankle Cuff to each

ankle.

• Lie back on the bench, head

away from the Power Rod® unit.

• Bend your hips and knees at 90°

angles, as shown.

• Reach behind your head and

grasp the Seat.

• Relax your neck.

• Tighten your abs and slowly curl

your hips toward your rib cage.

Move as far as you can without

using your legs or curling onto

your shoulder blades.

• Slowly reverse the motion,

returning to the Start position

without relaxing your abs.

FINISH

START ACTION

START

• Lie on the bench, head toward

the Power Rod® unit, grasp

bench for support.

• Bend your hips and knees until

your legs are in a “seated”

position as shown above—knees

and hips at 90° angles.

• If maintaining this position is

difficult, adjust to one you can

maintain for the duration of this

exercise. As you strengthen, this

position will become easier.

• Tighten your abs, and then slowly

curly your hips toward your rib

cage. Move as far as you can

without using your legs to get

momentum.

• Do not curl up onto your shoulder

blades.

• Slowly reverse the motion,

returning to the Start position

without relaxing.

FINISH

Muscles worked:

Rectus Abdominus

Bench Position:

Flat Bench Back

Accessory:

None

Pulleys:

None

Success Tips

• Keep your upper body, knees and hips

stationary. Relax your neck.

• Tighten your abs before you move.

• Allow exhalation up and inhalation

down without exaggerating breathing.

• Contract as far into the movement as

possible. Lower under control. Keep abs

tight during entire motion.

Muscles worked:

Rectus Abdominus; Obliques

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuffs

Pulleys:

Chest Bar

Success Tips

• Allow exhalation up and inhalation

down without exaggerating breathing.

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

body to slowly initiate movement.

• Tighten your abs throughout the

entire exercise, relaxing only at the

end of each set. Keep hips and knees

motionless.

• Move slowly to eliminate momentum.

Abdominal Exercises

Seated (Resisted) Abdominal Crunch — Spinal Flexion

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

START ACTION

START

• Cross one arm over the opposite

shoulder, grasp a Hand Grip, and

rest the hand on your shoulder or

chest, palm facing down.

• Lower back can start out flat or

in a normal arch, knees and hips

are bent and feet should be flat

on the floor.

• Tighten your abs on the side with

the active arm, focusing on the

side of your ribs to the front of

your pelvis on that side.

• Slowly move diagonally, rotating

torso away from the side holding

the Hand Grip, ribs turned toward

the front of your pelvis.

• Crunch as deeply as you can,

keeping lower back on bench.

• Slowly reverse to the Start

position without resting.

FINISH

START ACTION

START

• Grasp the Hand Grips in both

hands, drawing them over your

shoulders. Rest the back of your

fists on your chest or shoulders,

palms facing up.

• Lower back can start out flat or

in a normal arch, knees and hips

are bent and feet should be flat

on the floor.

• Tighten your abs and curl only

your torso, slowly moving your

ribs toward your hips. Move as

far as you can without moving

your hips or neck.

• Do not allow your lower back

to lose contact with the bench

during this entire exercise.

• Slowly reverse the motion,

returning to the Start position

without relaxing your abs.

FINISH

Muscles worked:

Rectus Abdominus; Obliques

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Do not lift your head or chin—your head

should follow the rib motion rather than

lead it. Maintain normal neck posture.

• Tighten your abs throughout the entire

exercise, relaxing only at the end of

each set.

• Move slowly to eliminate momentum.

• Allow exhalation up and inhalation

down without exaggerating breathing.

Muscles worked:

Rectus Abdominus; Obliques

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Do not lift your head or chin—your head

should follow the rib motion rather than

lead it. Maintain normal neck posture.

• Tighten your abs throughout the entire

exercise, relaxing only at the end of

each set.

• Move slowly to eliminate momentum.

• Allow exhalation up and inhalation

down without exaggerating breathing.

Abdominal Exercises

Trunk Rotation

START ACTION

START

• Sit sideways on the bench, one

side toward the Power Rod®

unit. Grasp Hand Grip closest to

you with both hands.

• Raise both arms up near

shoulder level, hands extended

over the leg closest to the

Power Rod® unit.

• Keep your elbows slightly bent.

• Tighten your entire abdominal

area and slowly rotate your rib

cage and arms away from the

Power Rod® unit 30-40°, as if

you were rotating with a rod

through the middle of your spine.

• Slowly reverse the motion,

returning to the Start position

without relaxing muscle tension.

FINISH

Muscles worked:

Rectus Abdominus; Obliques;

Serratus Anterior

Bench Position:

Flat Bench Back

Accessory:

None

Pulleys:

Success Tips

• Keep chest lifted, shoulders pinched,

abs tight and slight arch in lower back.

• This exercise must be performed

correctly—failure to do so could result

in injury. Use only low weight Rods.

• Keep all motion in your torso.

• Move only as far as your muscles will

take you—do not use momentum to

increase your range of motion

Leg Exercises

Squat — Knee Extension, Hip Extension, Ankle Plantarﬂexion

START ACTION

START

• Remove back support and place seat

in free sliding position.

• Sit on seat facing Power Rod® unit

and position bar across the shoulders

(not on the neck). Maintain a grip on

each side of the bar.

• Flatten your back, keep your chest up

and position your feet in line with the

cable/pulley.

• Place your feet wider than hip width

and point your toes outward slightly.

Direct the thighs to the same outward

angle as the feet.

• While keeping your back straight,

tighten your abs and move to a

standing position.

• Keep the pressure through the

middle of the arches/feet.

• Using control, slowly squat down

by sticking the hips out as the

knees start to bend. Keep the

chest up and back flat as the

hips continue to move backward.

• Lower to approximately 90

degrees at the knees

FINISH

Muscles worked:

Although the squat is often considered a

total body exercise, the glutes, adductors,

hamstrings and quads are primary

movers and the spinal erectors are key

to stabilization.

Bench Position:

Removed.

Accessory:

Squat Bar – w/squat straps

Pulley Position:

Low Pulley

Success Tips

• Keep knees pointed the same direction

as the toes.

• Keep the head/neck in line with the

trunk.

• Never attempt to exercise with more

resistance than you are physically able

to handle.

Leg Exercises

Leg Extension

START ACTION

START

• Sit on the Leg Extension Seat

with your knees near the pivot

point and the lower roller pads

in front of your shins (see Start

image above).

• Adjust your thighs to hip-width,

pointing your knee caps forward.

• Grasp the sides of the seat to

stabilize yourself.

• Sit up straight, chest lifted, abs

tight and a slight arch in your

lower back.

• Tighten your quads and slowly

straighten your legs, moving your

feet forward then upward until

your legs are completely straight

and your kneecaps point upward

to the ceiling.

• Slowly reverse the motion,

returning to the Start position

without relaxing your quads.

FINISH

Lying Leg Extension

START ACTION

START

• Sit on bench, facing the Power

Rod® unit. Secure Ankle Cuff

around one ankle (don’t cross

cables).

• Lie back on the bench, head

supported. Bend the active leg

approximately 90° (tall users will

need to modify this position).

• Clasp your hands around the

active thigh behind the knee,

and brace the inactive leg on the

bench or the floor.

• Slowly straighten your leg,

moving only your knee and lower

leg. Do not lock your knee.

• Slowly return to the Start position

without relaxing your quadriceps.

FINISH

Muscles worked:

Quadriceps

Bench Position:

Leg Extension Seat

Accessory:

None

Pulleys:

Leg Extension

Leg Extension:

Engaged

Success Tips

• Use slow, controlled motion—do not

“kick” into the extension.

• Do not let your knees rotate outward

during the exercise. Keep kneecaps

pointing up and straight forward.

Muscles worked:

Quadriceps

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

• Keep your chest lifted, spine aligned,

abs tight and a very slight arch in your

lower back.

• Keep your upper thigh motionless

throughout this exercise.

Leg Exercises

Ankle Eversion

Ankle Inversion

START ACTION

START

• Sit on the Bench, with one side

to the Power Rod® unit.

• Attach an Ankle Cuff around the

ball of the inside foot (closest to

pulley).

• Straighten the attached leg and

sit up straight.

• Allow the foot to rotate toward

the Power Rod® unit, keeping

tension in the cables.

• Slowly rotate your foot outward,

away from Power Rod® unit.

• Then, maintaining tension, slowly

return to the Start position.

FINISH

START ACTION

START

• Sit on the Bench, with one side

to the Power Rod® unit.

• Attach an Ankle Cuff around the

ball of the outside foot (furthest

from pulley).

• Straighten the attached leg and

sit up straight.

• Allow the foot to rotate toward

the Power Rod® unit, keeping

tension in the cables.

• Slowly rotate your foot outward,

away from Power Rod® unit.

• Then, maintaining tension, slowly

return to the Start position.

FINISH

Muscles worked:

Peroneals

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuff

Pulleys:

Chest Bar Pulleys

Success Tips

• Movement should occur only at the

ankle—keep the rest of your body

motionless.

• Keep abs tight and do not lift your hips

or excessively arch your back.

• You should feel tension in the outside of

your calf throughout the entire motion

Muscles worked:

Tibialis Anterior and Posterior

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuff

Pulleys:

Chest Bar Pulleys

Success Tips

• Movement should occur only at the

ankle—keep the rest of your body

motionless.

• Keep abs tight and do not lift your hips

or excessively arch your back.

• You should feel tension in the inside of

your calf throughout the entire motion

Leg Exercises

Standing Hip Extension — (knee ﬂ exed)

Standing Hip Extension — (knee stabilized)

START ACTION

START

• Stand to one side of the Seat

Rail, facing the Power Rod® unit.

• Secure the Ankle Cuff around the

ankle furthest from the rail.

• Bend forward 30-40° from your

hips (not your waist) and very

slightly bend the knee of your

supporting leg.

• Initiate the movement by

tightening your glutes and

slowly pivoting your leg from

your hip. Move your entire leg

backward and then lift it slightly

behind you.

• Slowly move your leg as far as

you can, without allowing any

movement at the waist, knee or

lower back.

• Slowly return to Start position.

FINISH

START ACTION

START

• Stand to one side of the Seat

Rail, facing the Power Rod® unit.

• Secure the Ankle Cuff around the

ankle furthest from the rail. Bend

this leg approximately 90°.

• Bend forward 30-40° from your

hips (not your waist) and very

slightly bend the knee of your

supporting leg.

• Initiate the movement by

tightening your glutes and slowly

pivoting your leg from your hip.

Move your entire leg backward,

to a straight position.

• Slowly move your leg as far as

you can, without allowing any

movement at the waist or lower

back.

• Slowly return to Start position.

FINISH

Muscles worked:

Gluteus Maximus

Bench Position:

Removed

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

• Keep your chest lifted, spine aligned,

abs tight and a very slight arch in your

lower back.

• Do not bend from waist or lower back.

Muscles worked:

Gluteus Maximus; Biceps Femoris;

Semimembranosus; Semitendinosus

Bench Position:

Removed

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

• Keep your chest lifted, spine aligned,

abs tight and a very slight arch in your

lower back.

• Do not bend from waist or lower back.

• Keep your knee stabilized in the 90°

angle position.

Leg Exercises

Standing Hip Abduction

Seated Hip Adduction

START ACTION

START

• Sit sideways on the bench and

attach an Ankle Cuff to the ankle

closest to the Power Rod® unit.

• Sit far enough from the Power

Rod® unit that there is tension

in the cable at the start of the

exercise.

• Lift leg with cuff in front of you, at

a 45° angle from your trunk (toward

Power Rod® unit)—do not lock

your knee.

• You may hold onto the bench for

added stability.

• Slowly allow the attached leg to

move inward, toward the center

as you face forward, keeping

your hips and spine perfectly still.

• Keeping the leg still, slowly move

it back into the Start position.

FINISH

START ACTION

START

• Stand to one side of the Seat Rail,

one side next to Power Rod® unit.

• Secure Ankle Cuff around the

ankle furthest from the Power

Rod® unit. Keep leg straightened,

but knee loose.

• Adjust your position so that there

is some tension in the cables at

the start of this exercise.

• You may use your hand on the

Lower Lat Tower or Chest Bar to

stabilize movement.

• Slowly move the attached leg

outward, away from the Power

Rod® unit, at a 30-45° angle,

keeping your hips and spine

motionless.

• Slowly return to the Start position

without relaxing tension in your

leg.

• Keep your hips level during

movement.

FINISH

Muscles worked:

Gluteus Maximus

Bench Position:

Removed

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

• Keep your chest lifted, spine aligned,

abs tight and a slight arch in your lower

back.

• Do not bend from waist or lower back.

• Keep your abs tight throughout

movement.

• Keep working leg straight or only very

slightly bent.

• Use only a small range of motion.

Muscles worked:

Adductor Longus; Gluteus Medius

Bench Position:

Flat Bench Back

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

• Do not cross the attached leg in front

of the stabilized leg.

• Keep abs tight and do not lift your

hips or excessively arch your back.

• Keep your spine straight and your

hips level—do not raise your hips

during motion.

• Use only a small range of motion.

Leg Exercises

Seated Hip Abduction

Standing Leg Kickback — Hip and Knee Extension

START ACTION

START

• Stand to one side of the Seat

Rail, facing the Power Rod® unit.

• Secure the Ankle Cuff around the

ankle furthest from the rail. Bend

this leg approximately 90°.

• Bend forward 30-40° from your

hips (not your waist) and very

slightly bend the knee of your

supporting leg.

• Extend the active leg backwards,

straightening the knee.

• Slowly move your leg as far as

you can, without allowing any

movement at the waist, knee or

lower back.

• Slowly return to the

Start position.

FINISH

START ACTION

START

• Sit sideways on the bench and

attach an Ankle Cuff to the ankle

farthest from the Power Rod® unit.

• Sit far enough from the Power

Rod® unit that there is tension

in the cable at the start of the

exercise.

• Lift leg with cuff in front of you, at

a 45° angle from your trunk (toward

Power Rod® unit)—do not lock

your knee.

• You may hold onto the bench for

added stability.

• Slowly allow the attached leg to

move outward, away from the

Power Rod® unit, keeping your

hips and spine perfectly still.

• Keeping the leg still, slowly move

it back into the Start position.

FINISH

Muscles worked:

Piriformis; Gluteus Maximus

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

• Keep your spine straight and your hips

level—do not raise your hips during

motion.

• Use only a small range of motion.

• Keep your hips motionless throughout

this exercise.

Muscles worked:

Gluteus Maximus

Bench Position:

Removed

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

• Keep your chest lifted, spine aligned,

abs tight and a very slight arch in your

lower back.

• Do not bend from waist or lower back.

Sternocleidomastoid

Pectoralis Major

Anterior Deltoid

Medial Deltoid

Biceps

Brachialis

External

Obliques

Brachioradialis

Pronator Teres

Flexor Carpi

Radialis

Tensor

Fasciae

Latae

Iliopsoas

Pectineus

Rectus Femoris

Vastus Lateralis

Vastus Medialis

Peroneus Longus

Extensor Digitorum

Longus

Tibialis Anterior

Posterior Deltoid

Infraspinatus

Teres Major

Triceps

Latissimus

Dorsi

Gluteus

Medius

Gluteus

Maximus

Adductor

Magnus

Biceps

Femoris

Semitendinosus

Semimembranosus

Trapezius

Serratus Anterior

Rectus Abdominus

Flexor Digitorum

Superficialis

Adductor Longus

Iliotibial Tract

Gracilis

Sartorius

Gastrocnemius

Soleus

Muscle Chart

What Does This Warranty Cover?

Nautilus warrants to the original purchaser of the BowFlex

Elite™ Plus home gym that the BowFlex Elite™ Plus home

gym is free from defects in materials and workmanship,

when used for the purpose intended, under normal

conditions. This warranty is extended only to the original

purchaser and is not transferable or applicable to any other

person.

How Long Does Warranty

Coverage Last?

Residential: 5 Years on machine, No-Time-Limit Warranty

on Power Rod® unit.

Commercial : This warranty is void if BowFlex Elite™ Plus

is used in a Commercial Environment.

This warranty covers all defects in material or workmanship

of the BowFlex Elite™ Plus home gym. Warranties do not

cover commercial or institutional use or misuse and abuse

by the consumer. To make this warranty effective, you

must completely fill out the BowFlex Elite™ Plus home gym

Warranty Registration Card within 30 days of purchase and

return it to the address on the Warranty Registration Card.

Warranty Does Not Cover

• A BowFlex Elite™ Plus home gym purchased for

commercial or institutional use.

• Damage due to use by persons who weigh more than 300

pounds (136 kg).

• 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.).

• Damage due to normal wear and tear.

What Nautilus Will Do

During your Warranty Coverage Period, Nautilus will repair

any BowFlex Elite™ Plus home gym that proves to be

defective in materials or workmanship. In the event repair

is not possible, Nautilus will either replace your BowFlex

Elite™ Plus home gym 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.

Service Support

Call to speak to a Nautilus Representative at

1-800-NAUTILUS (800-628-8458) or write to Bowflex®

at 16400 S.E. Nautilus Drive, Vancouver, Washington,

USA 98683. You may need to return the defective part, at

your expense, to the address given to you by a Nautilus

Representative. Always include an explanation of the

problem. Adequate protective packaging of the defective

parts or unit and cost of shipping are your responsibility.

The repaired part or unit will be returned to you at the

company’s expense.

How State Law Applies

This warranty gives you specific legal rights, and you may

also have other rights, which vary from state to state.

Warranty Information

trademarks or trademarks of Nautilus Inc.

BowFlex Elite™ Plus Home Gym Warranty Registration Card

IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE

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

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

PLEASE PRINT CLEARLY – THANK YOU

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

Please fold over and tape before mailing

Place

Stamp

Here

BOWFLEX Elite™ Plus Home Gym

16400 S.E. Nautilus Drive

Vancouver, Washington, USA 98683

What Is Covered

Nautilus warrants to the original purchaser of the

BowFlex Elite™ Plus home gym that the BowFlex

Elite™ Plus home gym 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 and is only applicable for products

sold and used in the United States or Canada

or Mexico. Tampering with the unit will void the

warranty.

BowFlex Elite™ Plus Home Gym

• 5 years on machine

• No-Time-Limit Warranty on Power Rod® unit

Warranties Do Not Cover

• A BowFlex Elite™ Plus home gym purchased for

commercial or institutional use.

• Damage due to use by persons who weigh

more than 300 pounds (136 kg).

• 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 or power surges).

• Damage due to normal wear and tear.

What We Will Do

During your Warranty Coverage Period, Nautilus

will repair any BowFlex Elite™ Plus home gym

that proves to be defective in materials or

workmanship. In the event repair is not possible,

Nautilus will either replace your BowFlex Elite™

Plus home gym or refund your purchase price,

less shipping and handling.

Service Support

Call to speak to a Nautilus Representative at

1-800-NAUTILUS (800-628-8458) or write to

Bowflex® at 16400 S.E. Nautilus Drive, Vancouver,

Washington, USA 98683. You may need to return

the defective part, at your expense, to the address

given to you by a Nautilus Representative. Always

include an explanation of the problem. Adequate

protective packaging of the defective parts or unit

and cost of shipping are your responsibility.

The repaired part or unit will be returned to you at

the company’s expense.

How State Law Applies

This warranty gives you specific legal rights, and

you may also have other rights which vary from

state to state.

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

This manual is written and designed

by industry professionals. If you

have any questions regarding your

BowFlex Elite™ Plus Home Gym or

any instructions found in this manual,

please call 1-800-NAUTILUS

(800-628-8458) for assistance.

Bowflex Elite Plus Owner S Manual ELITEPLUS_OM ASY_000 8338RevA

Assembly & Owner's Manual BFX_ElitePlus_OM-AM_RevA_web Bowflex Product Manuals | Bowflex

Assembly & Owner's Manual BFX_ElitePlus_OM-AM_RevA_web Bowflex Product Manuals | Bowflex

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