Bowflex Xtreme Owner S Manual BFX_Xtreme_AM OM_RevE_0706_

Assembly & Owner's Manual BFX_Xtreme_AM-OM_RevE_0706_web Bowflex Product Manuals | Bowflex

2014-07-05

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Special Edition Includes:

Dr. Ellington Darden’s

Six Week Fast Fat Loss –

Body Leanness Program



The Bowflex Xtreme®

Home Gym

Assembly Instructions

& Owner’s Manual

Written By: Tom Purvis RPT, RTS

Registered Physical Therapist

and founder of the

Resistance Training

Specialist Program

PN 11471 Rev E (7/2006)

Introduction

Congratulations!

Congratulations on your commitment to improving

your health and fitness! With the Bowflex Xtreme®

home gym, you have everything you need to exceed

all of your physical fitness, strength and health

expectations!

The Bowflex Xtreme® 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 Xtreme® home gym!

In this Owner’s Manual you’ll find a variety

of exercises and leanness-enhancing workout

programs. For optimum safety and enjoyment of

your Bowflex Xtreme® home gym, it’s important

that you read the instructions carefully before

performing any exercise for the first time.

With all of the fitness choices available today,

finding the best workout equipment for your needs

can be confusing. Everyone at Nautilus, Inc. would

like to congratulate you and thank you for selecting

the Bowflex Xtreme® home gym.

The Bowflex Xtreme® home gym is the best home

fitness product available, and you’re just about to

prove it to yourself.

Before You Assemble

Please take the time to read all assembly

instructions before attempting to assemble your

Bowflex Xtreme® home gym. Select where you are

going to locate your machine carefully. The best

place for your Bowflex Xtreme® home gym is on a

hard, level surface. For best results, assemble your

Bowflex Xtreme® home gym in the location where

you intend to use it. Allow a workout area of at least

8'4" x 6'6" (2.6 m x 2.0 m) of free space for

safe operation of the Bowflex Xtreme® home gym.

Basic Assembly Principles

Here are a few basic tips that will make your

assembly of the Bowflex Xtreme® 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 Xtreme® 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.”

Tools You Will Need:

• 7/16" Combination Wrench

• 9/16" Combination Wrench

• Adjustable Wrench

• Socket Wrench Set

• Phillips Screw Driver

• Flat Blade Screw Driver

• Rubber Mallet

• Utility Knife

• Scissors

IMPORTANT: LEAVE ALL CABLES WRAPPED AND BAGGED UNTIL YOUR

BOWFLEX XTREME® HOME GYM IS FULLY ASSEMBLED.

Optional Leg Extension Attachment

If you ordered the optional

Leg Extension Attachment,

you will receive the additional

parts shown here.

Parts Reference Guide

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2 (5/16" x 2 1/2")2 (3/8" x 3")

2 (3/8" x 1")

(in separate bag

with washers)

4 (5/16" x 3/4")20 (3/8" x 3/4")

2 Threaded Studs

(1/2" x 9 1/2")

(shown shorter

than actual size)

1 (3/8" x 5")

4 (1/2")

1 (3/8")

2 Cap Screws (1/4" x 1/2")

3 Self Threading Screws (#10 x 1")

Assembly Hardware: (1:1 Scale)

Button Head Screws:

Button Head Screw

Top View

Flat Washers:

Flat Washer

Side View

26 (3/8")

6 (5/16")

3 (1/4")

4 (1/2")

Top View Top View

Side View

Nylock Nuts:

4Assembly Guide

Step 1 Base Frame Assembly

Parts:

• Base Frame • Right Frame Rail

• Left Frame Rail • Rear Cross Member

Hardware:

• 6 Button Head Screws ( 3/8" X 3/4")

• 6 Flat Washers (3/8")

Tool: 7/32" Allen Wrench

(or Hex Wrench)

1-1 Lay all parts on floor as

shown.

1-2 Insert Frame Rail

connectors into the

Base Frame and

Rear Cross Member.

Secure with screws

and washers as shown.

Do not tighten screws

at this time.

Step 2 Lower Lat Tower Assembly

Parts:

• Lower Lat Tower Frame

• Rod Box with Power Rod® Unit

Hardware:

• 3 Self Threading Screws (#10 X 1")

• 3 Flat Washers (1/4")

Tool: Phillips Screw Driver

2-1 Lay parts on floor as shown.

Firmly slide Rod Box into Lower

Lat Tower Frame.

2-2 Fasten the Rod Box to the

Lower Lat Tower Frame with

screws and washers as shown.

Tighten screws until snug.

Self Threading

Screws

Flat Washers

Rod Box w/ Rods

Lower Lat Tower Frame

Rear Cross

Member

Right Frame Rail

Button Head

Screws

Flat

Washers

Flat Washers

Base Frame

Button Head Screws

Left Frame Rail

Button Head Screws

Flat Washers

Assembly Guide

Step 3 Install Lower Lat Tower Assembly

Parts:

• Lower Lat Tower Assembly

• Base Frame Assembly

Hardware:

• 2 Button Head Screws (3/8" X 3/4")

• 2 Flat Washers (3/8")

Tool: 7/32” Hex Wrench

3-1 Align the Lower Lat Tower Assembly over

the Base Frame. Push the bottom of the Lower

Lat Tower onto the connector of the Rear Cross

Member as shown.

3-2 Secure Lower Lat Tower Assembly

using screws and washers as shown.

Do not tighten screws at this time.

Step 4 Install Seat Support Rail

Parts:

• Seat Support Rail

• Base Frame Assembly

Hardware:

• 2 Button Head Screws (3/8" X 3/4")

• 2 Flat Washers (3/8")

Tool: 7/32" Hex Wrench

4-1 Slide the bottom of the Seat Support

Rail onto the Base Frame connector

as shown.

4-2 Slide the top of the Seat Support

Rail onto the Lower Lat Tower

Assembly connector as shown.

Secure using screws and washers

as shown.

Do not tighten screws at this time.

Base Frame

Assembly

Button

Head

Screw

Flat

Washer

Button

Head

Screw

Flat

Washer

Base Frame/

Lower Lat Tower

Assembly

Seat Support Rail

Flat

Washer

Button

Head

Screw

Button

Head

Screw

Flat

Washer

Lower Lat Tower

Assembly

6Assembly Guide

Step 6 Install Pulley

Arms

Parts:

• Right Pulley Arm

• Left Pulley Arm

• Main Assembly

Hardware:

• 4 Washers (3/8")

• 4 Button Head Screws

(3/8" X 3/4")

Tools: 7/32" Hex Wrench

6-1 Slide Left and Right Pulley Arms

onto the connectors on the base

frame as shown.

6-2 Secure Pulley Arms to Base Frame

using screws and washers as shown.

Do not tighten screws

at this time.

Step 5 Install Squat Pulley Frame

Parts:

• Squat Pulley Frame Assembly

• Main Assembly

Hardware:

• 1 Button Head Screw (3/8" X 5")

• 1 Nylock Nut (3/8")

• 2 Button Head Screws (3/8" X 1")

• 4 Washers (3/8")

Tools: 7/32" Hex Wrench & Adjustable

or Socket Wrench

5-1 Place the Squat Pulley Frame behind the Seat

Support Rail and align the top screw holes.

Secure using a 3/8" X 5" screw, washer and

nut in the top hole as shown.

5-2 Install screws and washers into the bottom

holes of the Squat Pulley Frame as shown.

Button

Head

Screw

Flat

Washers

Nylock

Nut

Squat Pulley

Frame

Flat

Washers

Button Head

Screws



Base Frame &

Lower Lat Tower

Assembly

Flat Washers

Button Head

Screw

Button

Head

Screw

Right Pulley Arm

Left Pulley Arm

Button Head

Screws

Washers

Assembly Guide

Step 7 Install

Slider Pulleys

Parts:

• 2 Slider Pulleys with Cable Assembly

• Main Assembly

Hardware:

• 2 Cap Screws (1/4" X 1/2")

Tools: Phillips Screw Driver

7-1 Install a Slider Pulley onto each Pulley

Arm as shown. Choose any of the four

holes to secure.

7-2 Install a cap screw into the underside

of each Pulley Arm, as shown.

Cap

Screw

Slider Pulley w/

Cable Assembly

Cap

Screw

Step 8 Secure Pulley Arms

Hardware:

• 2 Threaded Studs (1/2" X 11")

• 4 Nylock Nuts (1/2")

• 4 Washers (1/2")

Tool: Rubber Mallet

8-1 Align the two holes in the

Pulley Arms with those in the

Lower Lat Tower Assembly and

secure using threaded studs,

washers and nuts as shown.

Flat Washers

Threaded

Studs

Nylock Nuts

Flat Washers

Slider Pulley w/

Cable Assembly

Step 10 Optional Leg Extension Assembly

Parts:

• Leg Extension Backbone

• 2 Chrome Tubes

• 4 Foam Rollers

• 4 End Caps

Tool: Rubber Mallet

10-1 Insert Chrome Tubes through

the upper hole and one of

the lower holes in the Leg

Extension. (Select hole for

your comfort level.)

10-2 Slide Foam Rollers onto the

Chrome Tubes and secure

with end caps. A rubber

mallet may be needed to

secure the end caps.

NOTE: The Leg Extension may be adjusted

during workout to best suit your height

and personal preferences.

Assembly Guide

Step 9 Seat Assembly

Parts:

• Seat Backbone

• Seat Bottom

Hardware:

• 4 Button Head Screws (5/16" X 3/4")

• 4 Washers (5/16")

Tool: 3/16" Hex Wrench

9-1 Install the Seat Backbone to the

underside of the Seat Pad using

screws and washers as shown.

If you did not purchase the Optional Leg Extension,

skip steps 10 and 11 and proceed to Step 12.

Button Head

Screws

Flat Washers

Seat Backbone

Seat Bottom

Leg Extension

Backbone

End Caps Foam Rollers

Chrome Tubes

Step 10 Optional Leg Extension Assembly

Parts:

• Leg Extension Backbone

• 2 Chrome Tubes

• 4 Foam Rollers

• 4 End Caps

Tool: Rubber Mallet

10-1 Insert Chrome Tubes through

the upper hole and one of

the lower holes in the Leg

Extension. (Select hole for

your comfort level.)

10-2 Slide Foam Rollers onto the

Chrome Tubes and secure

with end caps. A rubber

mallet may be needed to

secure the end caps.

NOTE: The Leg Extension may be adjusted

during workout to best suit your height

and personal preferences.

Assembly Guide

Step 9 Seat Assembly

Parts:

• Seat Backbone

• Seat Bottom

Hardware:

• 4 Button Head Screws (5/16" X 3/4")

• 4 Washers (5/16")

Tool: 3/16" Hex Wrench

9-1 Install the Seat Backbone to the

underside of the Seat Pad using

screws and washers as shown.

If you did not purchase the Optional Leg Extension,

skip steps 10 and 11 and proceed to Step 12.

Button Head

Screws

Flat Washers

Seat Backbone

Seat Bottom

Leg Extension

Backbone

End Caps Foam Rollers

Chrome Tubes

Assembly Guide

Step 11 Install Optional

Leg Extension Assembly

Parts:

• Leg Extension Assembly

• Lock Knob

11-1 Insert Leg Extension

Backbone into open end of

Seat Backbone as shown.

11-2 Align one hole of the Leg

Extension with the hole in

the Seat Backbone to fit your

height and secure with the

Lock Knob as shown.

Lock Knob

Step 12 Install Seat Assembly

Parts:

• Seat Assembly

• Main Assembly

12-1 Align the top two hooks on

the Seat Backbone with one

of the lower pairs of pins on

the Seat Support Rail.

12-2 Tip seat front up and slide

hooks onto pins. Rotate seat

down and back to use.

Note: Use lower pins until the seat

back is installed. Reverse

procedure to remove seat.

Seat

Backbone

Leg

Extension

Backbone

Seat

Backbone

Seat Support

Rail

Upper Lat Tower Assembly

Parts:

• Upper Lat Tower

• Lat Cross Bar

Hardware:

• 2 Button Head Screws (3/8" X 2 1/2")

• 2 Washers (3/8")

Tool: 7/32" Hex Wrench

14-1 Align the two holes on the Lat Cross Bar with

those on the Upper Lat Tower as shown.

14-2 Secure using washers and screws as shown.

Step 13 Install Seat Back Pad

Note: The back of the Seat Back Pad has two

pairs of holes. Select the appropriate

set based on your height.

Parts:

• Seat Back Pad

• Main Assembly

Hardware:

• 2 Button Head Screws (5/16" X 2 1/2")

• 2 Washers (5/16")

Tool: 3/16" Hex Wrench

13-1 Position Seat Back Pad against the

Seat Support Rail and align the

screw holes for your height with

those on the Seat Support Rail.

13-2 Secure Seat Back Pad to the Seat

Support Rail using screws and

washers as shown.

Seat Back Pad

Flat

Washers

Button

Head

Screws

Button Head

Screws

Flat Washers

Lat Cross Bar

Upper Lat Tower

Hex Nuts

Step 14:

(3/8” X 3”)

Assembly Guide

Step 15 Install Upper Lat Tower Assembly

Parts:

• Upper Lat Tower Assembly

• Main Assembly

Hardware (1:1):

• 6 Button Head Screws (3/8" X 3/4")

• 6 Washers (3/8")

Tool: 7/32" Hex Wrench

15-1 Position the Upper Lat Tower Assembly

over the Lower Lat Tower Assembly.

15-2 Slide the Upper Lat Tower onto the

Lower Lat Tower and secure with screws

and washers as shown.

Rods not shown

for clarity

Upper Lat Tower

Button Head

Screws

Flat

Washers

Flat

Washers

Button Head

Screws

Lower Lat Tower TIGHTEN HARDWARE

Carefully go over the entire Bowflex

Xtreme™ home gym and tighten all

hardware before using.

12 Assembly Guide

Step 16 Connect Cables

16-1 Connect and route cables through pulleys

to confirm that cables can move freely.

Page 18 of the owner’s manual shows

pulley routing for individual exercises.

CONGRATULATIONS!

You have successfully completed assembly of your Bowflex Xtreme®

home gym! Please inspect your machine to ensure that all fasteners are

tight and everything is properly assembled. Review all warnings affixed to

machine.

Special Edition Includes:

Dr. Ellington Darden’s

Six Week Fast Fat Loss –

Body Leanness Program



The Bowflex Xtreme®

Home Gym

Owner’s Manual

Written By: Tom Purvis RPT, RTS

Registered Physical Therapist

and founder of the

Resistance Training

Specialist Program

PN 11471 Rev E (7/2006)

14 Important Safety Precautions

• Always read and follow the Warning and Safety

labels attached to your Bowflex Xtreme® home gym.

Do not remove these labels. If you need replacement

labels, please call a Bowflex® Representative at

(800) 605-3369.

• 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 of children can lead to situations for

which the training equipment is not intended.

• Never allow children to use the Bowflex Xtreme®

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 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 Xtreme® home gym.

• Set up and use your Bowflex Xtreme® home gym on

a hard, level surface.

• Do not wear any loose or dangling clothing or

jewelry while using the Bowflex Xtreme® 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 Xtreme®

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

do not use or allow others to use the Bowflex

Xtreme® home gym if they weigh in excess of 300

pounds (136 kg).

• Allow a workout area of at least 7' x 6" (2.1 m x 1.8

m) of free space for safe operation of the Bowflex

Xtreme® home gym.

• Keep your body weight centered on the machine,

seat, or base frame platform while exercising.

• When using the Bowflex Xtreme® home gym for

standing leg exercises, always grasp the Lat Tower

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 Xtreme® home gym when

the Power Rod® unit is in use.

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

Never stand on the seat.

• When hooking up Power Rod® caps, do not stand

directly 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 Xtreme® home gym. Exercises not

in this manual are not recommended by the

manufacturer.

Assembly Guide . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1-12

Important Safety Precautions . . . . . . . . . . . . . . . . . . . . . . . 14

Get To Know Machine . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16

How to Use Your Machine . . . . . . . . . . . . . . . . . . . . . . . 17-19

Define Your Goals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20-22

Working Out . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23

The Workouts:

The 20 Minute Better Body Workout . . . . . . . . . . . . . . . . . 23

Advanced General Conditioning . . . . . . . . . . . . . . . . . . . . .23

20 Minute Upper / Lower Body . . . . . . . . . . . . . . . . . . . . . 24

Body Building . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25

Circuit Training Anaerobic / Cardiovascular . . . . . . . . . . 26

True Aerobic Circuit Training . . . . . . . . . . . . . . . . . . . . . . .27

Strength Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28

Chest Exercises:

Bench Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29

Chest Fly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29

Decline Bench Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30

Incline Bench Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30

Shoulder Exercises:

Reverse Fly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31

Crossover Reverse Fly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31

Crossover Rear Deltoid Rows . . . . . . . . . . . . . . . . . . . . . . . . 32

Crossover High Rear Deltoid Rows . . . . . . . . . . . . . . . . . . .32

Lateral Shoulder Raise . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33

Forearm Lateral Shoulder Raise . . . . . . . . . . . . . . . . . . . . .33

Front Shoulder Raise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34

Seated Shoulder Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34

Shoulder Rotator Cuff (internal) . . . . . . . . . . . . . . . . . . . .35

Shoulder Rotator Cuff (external) . . . . . . . . . . . . . . . . . . . .35

Shoulder Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .36

Shoulder Shrug . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .36

Scapular Protraction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37

Scapular Depression . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37

Scapular Retraction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .38

Back Exercises:

Standing Shoulder Pullover w/ Bent Lat Bar . . . . . . . . . .39

Standing Shoulder Pullover w/ Hand Grips . . . . . . . . . . .39

Narrow Pulldowns w/ Bent Lat Bar . . . . . . . . . . . . . . . . . .40

Narrow Pulldowns w/ Hand Grips . . . . . . . . . . . . . . . . . . .40

Bent Over Row . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .41

Crossover Bent Over Row . . . . . . . . . . . . . . . . . . . . . . . . . . .41

Seated Lat Rows . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .42

Crossover Seated Lat Rows . . . . . . . . . . . . . . . . . . . . . . . . . .42

Standing Low Back Extension . . . . . . . . . . . . . . . . . . . . . . .43

Reverse Grip Pulldowns . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43

Crossover Wide Pulldowns w/ Hand Grips . . . . . . . . . . . .44

Crossover Narrow Pulldowns w/ Hand Grips . . . . . . . . . .44

Seated Lat Pulldowns . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .45

Seated Wide Lat Pulldowns . . . . . . . . . . . . . . . . . . . . . . . . .45

Arm Exercises:

Triceps Pushdown w/ Hand Grips . . . . . . . . . . . . . . . . . . .46

Triceps Hammer Pushdown . . . . . . . . . . . . . . . . . . . . . . . . .46

Triceps Pushdown w/ Bent Lat Bar . . . . . . . . . . . . . . . . . . 47

Triceps Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47

Hammer Triceps Extension . . . . . . . . . . . . . . . . . . . . . . . . .48

Cross Triceps Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . .48

Triceps Kickback . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .49

Hammer Triceps Kickback . . . . . . . . . . . . . . . . . . . . . . . . . .49

Resisted Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .50

Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .50

Concentration Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . 51

Reverse Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51

Barbell Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52

Reverse Barbell Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . 52

Seated Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53

Seated Biceps Hammer Curl . . . . . . . . . . . . . . . . . . . . . . . . 53

Wrist Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .54

Wrist Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .54

Abdominal Exercises:

Trunk Rotation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55

Seated (resisted) Oblique Abdominal Crunch . . . . . . . . .55

Seated (resisted) Abdominal Crunch . . . . . . . . . . . . . . . . .56

Leg Exercises:

Leg Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57

Squat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57

Standing Hip Extension (knee bent) . . . . . . . . . . . . . . . . .58

Standing Hip Extension (knee extended) . . . . . . . . . . . . .58

Leg Kickback . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .59

Hip Flexion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .59

Dead Lift . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .60

Stiff Leg Dead Lift . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .60

Standing Hip Adduction . . . . . . . . . . . . . . . . . . . . . . . . . . . 61

Standing Hip Abduction . . . . . . . . . . . . . . . . . . . . . . . . . . . 61

Calf Raise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62

Fast Fat Loss Now!

By Ellington Darden, Ph.D . . . . . . . . . . . . . . . . . . . . . . . 63-81

Exercise Log . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82

Muscle Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 83

Bowflex Xtreme® Home Gym 6-Week

Satisfaction Guarantee . . . . . . . . . . . . . . . . . . . . . . . . . . . 84

Bowflex Xtreme® Home Gym Warranty Card . . . . . . . . . 85

Warranty Information . . . . . . . . . . . . . . . . . . . . . . . . . . . . 87

Table of Contents

16 Get to Know Your Bowflex Xtreme® Home Gym

Power Rod®

Unit

Rod Hook

Upper Lat

Tower

Seat Back

Pad

Seat

Base Frame

Platform

Rod Caps

Cable

Hand Grip

Rod Box

Lower Pulley/ Squat

Station

Center Cross Bar

Leg Attachment

50” Bent Lat

Bar

Cable Storage

Pulley

Power Rod® Resistance

Power Rod® resistance rods are made from a special

composite material. Your rods are sheathed with a

protective black rubber coating. Each rod is marked

with its weight rating on the Rod Cap.

Adjusting and

Understanding

the Resistance

The standard Bowflex

Xtreme® home gym

comes with 210 pounds

of resistance (one pair

of 5 lb. (2.25 kg) rods,

two pairs of 10 lb. (4.5

kg) rods, one pair of

30 lb. (13.5 kg) rods,

and one pair of 50 lb.

(22.5 kg) rods.

If you upgraded to a 310 (140 kg) or 410 pound (186

kg) capacity you will have an additional one or two

pair of 50 lb. (22.5 kg) rods, respectively.

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.

When You Are Not Using Your

Bowflex Xtreme® Home Gym

Disconnect the cables from the Power Rod® unit

when your are not using

your Bowflex Xtreme®

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.

Safety

When hooking the Power

Rod® caps 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.

To Order Additional 50 lb. (22.5 kg)

Power Rod® Sets

Please Call 1-800-269-3539

How to Use Your Machine

The Bowflex Xtreme® Home Gym

Pulley Positions

With the versatility to perform over 65 different

exercises, the Bowflex Xtreme® home gym easily

transitions from one exercise to another. Below is a

guide to the five different pulley positions you will

use to optimally perform your workout routine.

Maintenance and Care of Your Bowflex

Xtreme® Home Gym

Inspect your machine for any worn or loose

components prior to use. Tighten or replace any

worn or loose components prior to use. Pay close

attention to cables or belts and their connections.

Clean the bench with a non-abrasive

household cleaner after each use. This will

keep it looking new. Do not use automotive

cleaner, which can make the bench too “slick.”

Review all warning notices. The safety and

integrity designed into a machine can only be

maintained when the equipment is regularly

examined for damage and repaired. It is the sole

responsibility of the owner to ensure that regular

maintenance is performed. Worn or damaged

components shall be replaced immediately or

the equipment removed from service until the

repair is made. Only manufacturer supplied

components shall be used to maintain/repair

the equipment.

If you have any questions regarding your

Bowflex Xtreme® home gym, please contact our

Customer Service Department at 1-800-605-3369

or by mail to: Customer Service, Nautilus, Inc.

World Headquarters, 16400 SE Nautilus Drive,

Vancouver, WA 98683.

How to Use Your Machine

Position One:

Standard Position – most

common. Active pulleys are

on center cross bar.

Position Two:

Lat Pulldown Position. Active

pulleys are on lat tower.

Position Three (optional):

Leg Extension Position. Active

pulleys are on the squat pulley

frame.

Position Four:

Squat position. Active pulleys

are on squat pulley frame and on

center cross bar.

Position Six:

Rowing position. Active pulleys

are on squat pulley frame.

Hand Grip

The hand grips fit snugly around your ankle, instep

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 handle 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.

Simply insert your hand in the

cuff and slide it away from the handle. Insert your

foot or ankle and tighten the grip by sliding the

handle back toward the cuff.

Arch Cuff Grip: The cuff opening can also fit

securely over the arch of your foot. For this grip,

insert your foot through the cuff until it is around

the arch of your instep, and tighten the cuff

around your heel to secure the grip.

Lat Pulldown

The Lat Pulldown tower enhances exercises

that work back, shoulders and triceps muscles.

Safety:

• Before using the Lat Pulldown, make sure

that all fasteners are in place and tightened.

• Make sure that the Lat Tower’s cables are

securely fastened to the regular Bowflex

Xtreme® home gym cables.

• Always use the bar holders to support the lat

bar or remove the bar when not in use.

• Do not hang from the Lat Tower nor attempt

to perform “chin ups” from the bar.

• Never pull on the bar unless there is

resistance attached to it.

Leg Extension (optional attachment)

Designed to add more effectiveness to all exercises

where “leg work” is required.

Safety:

• Before using the Leg Extension, make sure

that all fasteners are in place and tightened.

• Make sure that the Leg Extension’s

cables are securely fastened

to the regular Bowflex

Xtreme® home gym cables.

• Always use the Lock Knob

to secure the attachment to

your Bowflex Xtreme®

home gym.

Grips manufactured under

license agreement with Hands-

On Sports & Gym Accessories,

Inc. Patent #4756527

How to Use Your Machine

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 possible by

this simultaneous contracting and relaxing. Good

flexibility is important in protecting the body from

injury and can be achieved through the balanced

strength training programs 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. 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 below guidelines.

Define Your Goals

Design Your Own Program

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 compli-

mentary 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.

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 Xtreme® home gym.

Your Routine

The workout portion of your fitness routine is the

series of exercises devoted to your particular goals.

Remember, make sure to have fun!

Cool Down

An essential part of the exercise routine is the

cool down. Gradually reduce the level of exercise

intensity so that blood does not accumulate in

one muscle group, but continues to circulate at

a decreasing rate. 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

20 Minute Better Body Workout

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

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

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

more challenging resistance that you can perform no less than 10 reps and no more than 15 reps without your form

deteriorating. As you become stronger, you can advance to two sets for each exercise. Complete all sets of each exercise

before moving on to the next one. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that would

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

work to fatigue during each set.

Advanced General Conditioning

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

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

or have become just plain bored, it is time to change your program. You can increase your training with this “split system”

routine that works opposing muscle groups on different days. To do this, you’ll increase your resistance when you can

perform 12 reps perfectly, and you’ll increase your volume by performing more sets and more exercises. Move slowly on

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

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

Body Part

Chest

Back

Shoulders

Arms

Legs

Trunk

Exercise

Bench Press

Seated Lat Rows

Crossover Rear Deltoid Rows

Biceps Curl

Triceps Pushdown

Leg Extension

Leg Curl

Standing Low Back Extension

Seated Abdominal Crunch

Sets

1-2

Reps

10-15

Body Part

Chest

Shoulders

Arms

Legs

Exercise

Bench Press

Seated Shoulder Press

Triceps Pushdown

Biceps Curl

Leg Extension

Leg Curl

Sets

1-3

Reps

10-12

Body Part

Back

Shoulders

Arms

Trunk

Exercise

Seated Lat Rows

Seated Lat Pulldowns

Crossover Rear Deltoid Row

Biceps Curl

Reverse Curl

Standing Low Back Extension

Seated Abdominal Crunch

Sets

1-3

Reps

10-12

Day 1 & 3

Day 2 & 4

The Workouts

Body Part

Chest

Back

Shoulders

Arms

Exercise

Bench Press

Seated Lat Rows

Crossover Rear Deltoid Rows

Biceps Curl

Triceps Extension

Sets

1-3

Reps

12-15

20 Minute Upper/Lower Body

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

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

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

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

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

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

up and three seconds down.

DAY 1 & 3

Body Part

Legs

Trunk

Exercise

Leg Extension

Leg Curl

Standing Hip Extension

Standing Hip Abduction

Standing Low Back Extension

Seated Abdominal Crunch

Sets

1-3

Reps

12-15

10-12

DAY 2 & 4

The Workouts

Body Building

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

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

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

activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look.

Rest 30-60 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the

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

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

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

Body Part

Chest

Shoulders

Exercise

Bench Press

Chest Fly

Seated Shoulder Press

Crossover Rear Deltoid Row

Lateral Shoulder Raise

Shoulder Shrug

Sets

2-4

Reps

8-12

DAY 1

Body Part

Back

Arms

Exercise

Seated Lat Row

Seated Lat Pulldowns

Biceps Curl

Reverse Curl

Triceps Pushdown

Triceps Extension

Sets

2-4

Reps

8-12

DAY 2

Body Part

Legs

Trunk

Exercise

Squat

Leg Extension

Standing Hip Extension

Leg Curl

Standing Low Back Extension

Seated Abdominal Crunch

Seated Oblique Abdominal Crunch

Sets

2-4

Reps

8-12

12-15

8-12

DAY 3

The Workouts

Circuit Training – Anaerobic/Cardiovascular

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

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

challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it

takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with

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

Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases. Repeat process

with Circuit 3. Do not let your heart rate exceed 220 minus your resting heart rate. Perform each rep of each exercise

slowly and with perfect technique. Count three seconds up and three seconds down.

Circuit 1

Circuit 2

Body Part

Chest

Legs

Back

Legs

Trunk

Exercise

Bench Press

Squat

Seated Lat Row

Leg Curl

Seated Abdominal Crunch

Reps

8-12

Body Part

Shoulders

Legs

Back

Trunk

Arms

Exercise

Seated Shoulder Press

Leg Extensions

Seated Lat Pulldowns

Standing Low Back Extension

Biceps Curl

Reps

8-12

Body Part

Shoulders

Arms

Legs

Trunk

Exercise

Crossover Rear Deltoid Rows

Triceps Pushdown

Leg Curl

Seated Oblique Crunch

Reps

8-12

Circuit 3

The Workouts

True Aerobic Circuit Training

Frequency: 2-3 Times Per Week Time: About 20-60 Minutes

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

challenging routine. By returning to an aerobic exercise between each set you are increasing your aerobic capacity,

endurance and burning fat as energy. The idea is to move quickly from exercise to exercise, taking only as much rest

between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise.

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

three rounds of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases.

Do not let your heart rate exceed 220 minus your resting heart rate. Perform each rep of each exercise slowly and with

perfect technique. Count three seconds up and three seconds down.

Any type of aerobic exercise can be used for this routine. Some examples are: jumping jacks, jogging in place

or stair climbing.

Body Part

Chest

Aerobic Exercise

Legs

Aerobic Exercise

Back

Aerobic Exercise

Legs

Aerobic Exercise

Trunk

Aerobic Exercise

Exercise

Bench Press

30 – 60 Seconds

Squat

30 – 60 Seconds

Seated Lat Rows

30 – 60 Seconds

Leg Curl

30 – 60 Seconds

Seated Abdominal Crunch

30 – 60 Seconds

Reps

8-12

Circuit 1

Body Part

Shoulders

Aerobic Exercise

Legs

Aerobic Exercise

Back

Aerobic Exercise

Trunk

Aerobic Exercise

Arms

Exercise

Seated Shoulder Press

30 – 60 Seconds

Leg Extension

30 – 60 Seconds

Seated Lat Pulldowns

30 – 60 Seconds

Standing Low Back Extension

30 – 60 Seconds

Biceps Curl

Reps

8-12

Circuit 2

The Workouts

Strength Training

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

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

only after you have progressed from the advanced general conditioning routine and only after you have perfected

your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should

increase your resistance 5 pounds and decrease your reps to 5. Rest 60 – 120 seconds between each set and exercise.

Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at

the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace

that would allow you to stop the movement instantly at any point in the rep. Count two seconds up and four seconds

down and work to fatigue during each set.

Body Part

Chest

Shoulders

Exercise

Bench Press

Chest Fly

Seated Shoulder Press

Crossover Rear Deltoid Rows

Shoulder Shrug

Sets

2-4

Reps

5-8

Body Part

Back

Arms

Exercise

Seated Lat Row

Seated Lat Pulldowns

Biceps Curl

Reverse Curl

Triceps Pushdown

Triceps Extension

Sets

2-4

Reps

5-8

Body Part

Legs

Trunk

Exercise

Squat

Leg Extension

Leg Curl

Standing Low Back Extension

Seated Abdominal Crunch

Sets

2-4

Reps

5-8

8-12

5-8

Day 1

Day 2

Day 3

The Workouts

START ACTION

Chest Exercises

Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)

START FINISH

• Sit and grasp hand grips.

• Straighten arms to front.

• Be sure arms are directly in

line with cables, palms facing

down and wrists straight.

• Raise chest and pinch shoulder

blades together. Maintain a

very slight, comfortable, arch

in lower back.

• Slowly move elbows out,

simultaneously bending

arms, keeping forearms in

line with cables.

• Stop when upper arms are

straight out to the sides, level

with shoulders.

• Slowly press forward, moving

hands toward center. Return to

start position with arms straight

to front at shoulder width. Keep

chest muscles tightened.

Chest Fly – Shoulder Horizontal Adduction (Elbow Stabilized)

Muscles worked:

Emphasizes chest muscles (pectoralis

major). Involves front shoulder

muscles (anterior deltoid).

Position:

Seated – facing outward

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – wide position

Before you begin:

Remove Leg Extension and adjust

seat height. The pulleys should be in

the wide position.

Key Points:

• Maintain 90º angle between upper

arms and torso throughout exercise.

• Limit range of motion so elbows do

not travel behind shoulders.

• Keep shoulder blades pinched

together and maintain good spinal

alignment.

START FINISH

• Sit and grasp hand grips.

• Straighten arms to front.

• Be sure arms are directly in line

with cables, palms facing in and

wrists straight.

• Raise chest and pinch shoulder

blades together. Maintain a

slight, comfortable, arch in

lower back.

• Slowly move arms inward,

maintaining the elbows

in a slightly bent position

throughout movement.

• Stop when upper arms are

straight out in front, level with

shoulders.

• Slowly return to start position.

Keep chest muscles tightened

during motion.

Muscles worked:

Chest muscles (pectoralis major). Also

involves front shoulder muscles (anterior

deltoid and triceps, located on the back

of the upper arm.

Position:

Seated – facing outward

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – wide position

Before you begin:

Remove Leg Extension and adjust seat height.

The pulleys should be in the wide position.

Key Points:

• Maintain a 90º angle between upper arms and

torso throughout exercise.

• Limit range of motion so elbows do not travel

behind shoulders.

• Keep shoulder blades pinched together and

maintain good spinal alignment.

START ACTION

Chest Exercises

Decline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)

Muscles worked:

Chest muscles (pectoralis major). Also

involves front shoulder muscles (anterior

deltoid) and triceps.

Position:

Seated (seat in lowest position)

facing outward

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – standard position

Before You Begin:

Remove Leg Extension and adjust seat to

lowest setting.

Key Points:

• Maintain 90º angle between upper arms and

torso at the bottom of the motion, and slightly

less than 90º at the top of the motion.

• Limit range of motion so elbows do not travel

behind shoulders.

• Keep shoulder blades pinched together and

maintain good spinal alignment.

• Sit and grasp hand grips with

cable and grip positioned

beneath forearm.

• Lower arms 5-6 inches from stan-

dard bench press position.

• Straighten arms to front.

• Be sure arms are directly in line

with cables, palms facing down

and wrists straight.

• Raise chest and pinch shoulder

blades together. Keep a gentle

arch in lower back.

• Slowly move elbows outward,

simultaneously bending arms,

keeping forearms in line with

cables at all times.

• Stop when upper arms are

straight out to sides, 10º below

shoulders.

• Slowly press forward, moving

hands toward center. Return to

start position, arms straight at

shoulder width, hands just above

knees in line with cables. Keep

chest muscles tightened..

START FINISH

Incline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)

Muscles worked:

Chest muscles (pectoralis major), especially

upper portion. Also involves front shoulder

muscles (anterior deltoid) and triceps.

Position:

Seated – facing outward

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – wide position

Before You Begin:

Remove Leg Extension and adjust

seat height.

Key Points:

• Upper arms will be 90º from sides of

torso at the bottom of movement and

slightly more than 90º from the front of

torso at the top.

• Limit range of motion so elbows do not

travel behind shoulders.

• Keep shoulder blades pinched together

and maintain good spinal alignment.

• Sit and grasp hand grips.

• Straighten arms to front.

• Raise arms 6-8 inches above

regular bench press position.

• Keep arms in line with cables,

palms down, wrists straight.

• Raise chest and pinch shoulder

blades together. Keep a slight,

comfortable, arch in lower back.

• Slowly move elbows out, simul-

taneously bending arms. Keep

forearms in line with cables.

• Stop when upper arms are out

to sides, 10º above shoulders.

• Slowly press forward, moving

hands toward center. Return

to start position, with arms

straight to front at shoulder

width and in line with cables.

START FINISH

START ACTION

FINISH

Shoulder Exercises

Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)

Muscles worked:

Back portion of shoulder muscles (rear

deltoids, rear portion of middle deltoids).

Position:

Standing – facing Power Rod® unit

Seat:

Removed

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – narrow position

Before You Begin:

Remove Leg Extension. The pulleys should

be in the narrow position.

Key Points:

• Maintain a 90º angle between

upper arms and sides of torso

throughout exercise.

• Keep shoulder blades pinched together

and maintain good spinal alignment.

START FINISH

• Stand on platform.

• Grasp hand grips with palms

facing ﬂoor, arms nearly

straight.

• Stand up straight and bend

over slightly from hips until

arms are in front of body at a

90º angle to torso.

• Lift chest and pinch shoulder

blades together.

• Maintaining the same slight

bend in arms, move elbows

out and back, keeping a 90º

angle between upper arms

and sides of torso.

• Move until elbows are slightly

behind shoulders, then

slowly reverse the motion,

keeping rear shoulder muscles

tightened.

Crossover Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)

Muscles worked:

Back portion of shoulder muscles

(rear deltoids, rear portion of middle

deltoids).

Position:

Standing – facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – narrow position

Before You Begin:

• Remove seat and leg extension. The

pulleys should be in the narrow

position.

Key Points:

• Maintain 90º angle between upper

arms and sides of torso throughout

exercise.

• Keep shoulder blades pinched

together and maintain good spinal

alignment.

START FINISH

• Stand on platform.

• Cross arms in front of body and

grasp hand grips (right grip in

left hand and vice versa) with

palms facing ﬂoor and arms

nearly straight.

• Stand up straight and bend

over slightly from hips until

arms are in front of body at a

90º angle to torso.

• Lift chest and pinch shoulder

blades together.

• Maintaining same slight bend

in arms, move elbows out and

back, crossing cables as you

pull arms back.

• Keep a 90º angle between

upper arms and sides of

torso.

• Move until elbows are slightly

behind shoulders, then slowly

reverse motion keeping rear

shoulder muscles tightened.

START ACTION

Shoulder Exercises

Crossover Rear Deltoid Rows – Elbow Flexion

Muscles worked:

Back portion of shoulder muscles

(rear deltoids, rear portion of middle

deltoids).

Position:

Standing – facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – narrow position

Before You Begin:

Remove Leg Extension and seat.

Center Cross Bar Pulleys should be

in narrow position.

Key Points:

• Maintain a 90º angle between upper

arms and sides of torso.

• Keep shoulder blades pinched

together and maintain good spinal

alignment.

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

working hand on top of bench for

additional stabilization.

START FINISH

• Stand on platform.

• Cross arms in front of body and

grasp hand grips (right grip in

left hand and vice versa) with

palms facing down and arms

nearly straight.

• Bend over slightly from hips

(not spine) and raise arms in

front of body, 90º to torso.

• Lift chest, stand up straight with

spine in good alignment and

tighten trunk muscles.

• Allowing arms to bend as you

go, move elbows outward and

backward keeping a 90º angle

between upper arms and sides

of torso.

• Always point forearms in the

direction of cables.

• Move until elbows are slightly

behind shoulders, then slowly

reverse motion. Keep rear

shoulder muscles tightened

during entire motion.

Crossover High Rear Deltoid Rows – Elbow Flexion

Muscles worked:

Back portion of shoulder muscles

(rear deltoids, rear portion of middle

deltoids).

Position:

Standing – facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Lat Tower

Before You Begin:

Remove Leg Extension and seat.

Key Points:

• Keep shoulder blades pinched

together and maintain good spinal

alignment.

START FINISH

• Stand on platform facing

Power Rod® unit, with knees

slightly bent.

• Cross arms and grab hand

grips with palms facing down,

arms straight (right hand on

left hand grip and vice versa).

• Stand up straight and slightly

lean back from hips.

• Lift chest and pinch shoulder

blades together.

• Allowing arms to bend as you

go, move elbows out and back

keeping a 90º angle between

upper arms and sides of torso.

• Always point forearms in direc-

tion of cables.

• Move until elbows are slightly

behind shoulders, then slowly

reverse motion. Keep rear

shoulder muscles tightened.

START ACTION

Shoulder Exercises

Lateral Shoulder Raise – Shoulder Abduction (Elbows Stabilized)

Muscles worked:

Side shoulder muscles (middle

deltoids), top muscle of rotator

cuff (supraspinatus) and upper

trapezius muscles.

Position:

Standing – facing outward

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame – use

squat straps

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• DO NOT swing arms upward or

move trunk.

START FINISH

• Stand on platform facing

outward. Grasp hand grips with

palms facing each other.

• Attain good spinal posture and

bend forward slightly at hip (15

to 20º) by keeping spine straight

and sticking rear end out. Do

not bend at waist.

• Let arms hang directly in line

with cables.

• Elevate shoulders slightly toward

back of head.

• Raise arms out to sides to

nearly shoulder level.

• Keep side of arm/elbow facing

out/up throughout movement.

• Slowly bring arms into start

position without relaxing.

Seated Forearm Lateral Shoulder Raise – Elbows Stabilized

Muscles worked:

Side shoulder muscles (middle

deltoids), top muscle of rotator

cuff (supraspinatus) and upper

trapezius muscles.

Position:

Seated – facing outward

Accessory:

Hand Grips over elbows

Pulleys:

Squat Pulley Frame – narrow

position

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• DO NOT swing arms upward or

move trunk.

START FINISH

• Slide hand grips over forearms

until grip is cradled in elbow.

• Let upper arms hang in

line with cables and bend

elbows 90º.

• Elevate shoulders slightly

toward the back of your head.

• Raise chest and pinch shoulder

blades together.

• Maintain a slight, comfortable,

arch in lower back.

• Raise arms out to sides to

almost shoulder level.

• Keep side of forearms/elbows

facing out/up throughout

movement.

• Slowly bring arms to start

position without relaxing.

START ACTION

Shoulder Exercises

Front Shoulder Raise – Shoulder Flexion (Elbow Stabilized)

Muscles worked:

Front part of shoulder muscles (front

deltoids) and front part of middle

deltoids.

Position:

Standing – facing outward

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Leg Extension and seat. Use

platform pulleys.

Key Points:

• Keep chest lifted and abdominals tight-

ened throughout entire motion and

maintain good spinal alignment.

• Do not increase arch in lower back

while lifting arms.

• Stand on platform facing

away from Power Rod® unit

with knees slightly bent. You

may want to lean back against

bench.

• Keep chest up, ads tight and

maintain a slight arch in

lower back.

• Grasp hand grips with palms

facing machine and arms

straight at sides.

• Arms may be moved alternately

or together.

• Keeping arms straight, move

them forward, then up to

shoulder height.

• Slowly return arms beside

torso and repeat.

START FINISH

Seated Shoulder Press – Shoulder Adduction (and Elbow Extension)

Muscles worked:

Front portion of shoulder muscles

(front deltoids and front part of

middle deltoids), upper back muscles

(upper trapezius), and triceps.

Position:

Seated – facing outward

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – wide position

Before You Begin:

Remove Leg Extension and adjust

seat height.

Key Points:

• Keep abdominals tight throughout

entire motion and maintain good

spinal alignment.

• Do not let the arch increase in the

lower back while pressing up.

START FINISH

• Sit facing away from Power

Rod® unit, knees bent and feet

ﬂat on ﬂoor.

• Keep chest up, abs tight and

maintain a slight arch in

lower back.

• Grasp hand grips with palms

facing away from machine.

• Raise hand grips to just above

shoulder level, keeping palms

facing forward.

• Straighten arms overhead,

focusing on moving elbows up

and in toward head.

• Slowly return to starting posi-

tion keeping tension in front

shoulder muscles.

START ACTION

Shoulder Exercises

Shoulder Rotator Cuff – Internal Rotation

Muscles worked:

Front rotator cuff muscle

(subscapularis).

Position:

Standing – facing left or right

Accessory:

Hand Grips

Pulleys:

Center Cross Bar -wide position

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Motion should be slow and

controlled.

• Do not rotate spine to get

additional range of motion. Try

for pure rotation of shoulder joint.

More is not better!

• Use light resistance only. Pick a

resistance that you can perform

12-15 perfect reps.

START FINISH

Shoulder Rotator Cuff – External Rotation

Muscles worked:

Rear portion of rotator cuff

(infraspinatus, teres minor muscles).

Position:

Standing – facing left or right

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – wide position

Before You Begin:

Remove Leg Extension and seat.

Key Points:

• Motion should be slow and

controlled.

• Do not rotate spine to get addi-

tional range of motion. Try for pure

external rotation of shoulder joint.

More is not better!

• Use light resistance only. Pick a

resistance that allows you to perform

12-15 reps.

START FINISH

• Stand on platform with one side

toward Power Rod® unit. Main-

tain good spinal alignment.

• Using arm furthest from rods,

reach across body, grasp hand

grip nearest you and draw

arm back into side. Keep elbow

bent 90º.

• Allow forearm to rest against

abdomen and elbow against

side, taking out some of the

slack or in cables.

• Rotate forearm away from

abdomen and out to side,

keeping elbow/upper arm

by side.

• Slowly return to start position.

• Rotate forearm toward abdomen,

keeping elbow by side.

• Slowly return to start position.

• Stand on platform with one side

toward Power Rod® unit. Main-

tain good spinal alignment.

• Grasp hand grip with arm

closest to machine and draw

upper arm into side, keeping

elbow bent 90º.

• Distance yourself from tower to

eliminate slack in cable.

• Use very light resistance.

START ACTION

Shoulder Extension – Elbows Stabilized

Shoulder Exercises

Muscles worked:

Upper back (latissimus dorsi, teres major,

rear deltoid muscles), muscles between

shoulder blades (middle trapezius,

rhomboid muscles) and triceps.

Position:

Standing – facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – narrow position

Before You Begin:

Remove Leg Extension and seat.

Key Points:

• Do not lose spinal alignment, keep

chest lifted.

• Keep lats tightened throughout

entire motion.

• Release shoulder blades at end of

each rep. Initiate new rep by retracting

shoulder blades.

START FINISH

• Stand on platform, facing

Power Rod® unit, knees slightly

bent, feet ﬂat on ﬂoor.

• Grasp hand grips with palms

facing ﬂoor.

• Tighten trunk muscles to stabi-

lize spine while maintaining a

slight arch in lower back.

• Initiate by pinching shoulder

blades together.

• Continue movement by

moving hands in an arc, down

and back toward hips.

• Slowly return to start position.

START FINISH

Shoulder Shrug – Scapular Elevation

Muscles worked:

Upper trapezius and associated smaller

muscles of region.

Position:

Standing – facing machine

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Leg Extension and seat.

Key Points:

• Do not bend neck backward or forward

while raising shoulders.

• Do not slouch upon lowering

shoulders.

• Keep spine in good alignment through

entire motion.

• Make sure both shoulders raise evenly.

• For variation, bend forward slightly from

hips, not spine.

• Stand on platform facing

Power Rod® unit.

• Reach down and grasp hand

grips with palms facing away.

• Let arms hang, extending

toward pulleys.

• Raise shoulders toward back of

head, making sure neck/head

does not move.

• Slowly reverse motion, keeping

upper trapezius muscles tight.

START ACTION

Shoulder Exercises

Scapular Protraction – Elbows Stabilized

Muscles worked:

Serratus anterior muscles, the muscles

on the side of the rib cage.

Position:

Seated – facing outward

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – narrow position

Before You Begin:

Remove Leg Extension and adjust seat

height.

Key Points:

• Maintain a 90º angle between upper

arms and torso throughout the exercise.

• Keep elbows straight.

• Do not slouch forward in the upper

spine to further the motion. Maintain

a very slight arch in lower back

at all times.

START FINISH

• Sit grasp hand grips.

• Lie head back on bench and

straighten arms to front.

• Be sure arms are in line with

cables, palms facing down and

wrists straight.

• Raise chest and pinch shoulder

blades. Maintain a slight,

comfortable, arch in lower back.

• Keeping arms straight and

pointing in the same direction

of cables, slowly move shoulder

blades forward off bench.

• Slowly return to start position.

• Movement is subtle and only

occurs in shoulder.

Muscles worked:

Develops lower trapezius

muscles, which stabilize and

move shoulder blades.

Position:

Seated – facing outward

Accessory:

50” Bent Lat Bar

Pulleys:

Lat Tower

Before You Begin:

Remove Leg Extension and adjust

seat height.

Key Points:

• Do not lose spinal alignment,

keep chest lifted.

Scapular Depression

START FINISH

• Sit facing Power Rod® unit, knees

bent, feet ﬂat on ﬂoor.

• Grasp 50” Bent Lat Bar.

• Tighten trunk muscles to stabi-

lize spine while maintaining a

slight arch in lower back.

• Keeping arms straight, slide

shoulder blades toward hips.

• When shoulder blades are fully

depressed, slowly return to start

position.

• Movement is subtle and only

occurs in shoulder.

START ACTION

Shoulder Exercises

Scapular Retraction

Muscles worked:

Develops muscles between shoulder

blades (trapezius and rhomboids).

Position:

Seated on ﬂoor, facing machine

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Leg Extension

Key Points:

• Do not bend torso forward.

• Do not lose spinal alignment, keep

chest lifted.

• Do not pull with arm muscles.

START FINISH

• Sit on ﬂoor facing Power Rod®

unit.

• Grab hand grips with palms

facing each other.

• Place heels against end of plat-

form, bend hips and knees,

arms straight.

• Lift chest, sit up straight with

spine in good alignment and

tighten trunk muscles.

• Keeping arms straight,

slowly pinch shoulder blades

together.

• When shoulder blades are

fully retracted, slowly return

to start position.

START ACTION

Back Exercises

Standing Shoulder Pullover – with Bent Lat Bar (Elbows Stabilized)

Muscles worked:

Upper back (latissimus dorsi, teres major,

rear deltoid muscles). Also involves chest

(pectoralis major muscles) and triceps.

Position:

Standing – facing Power Rod® unit

Accessory:

50” Bent Lat Bar

Pulleys:

Lat Tower

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Do not lose spinal alignment. Relax neck,

keep chest lifted, abs tight and maintain

a very slight arch in lower back.

• Keep lats tightened throughout

entire motion.

• Release shoulder blades at end of each

rep. Initiate new rep by depressing

shoulder blades.

START FINISH

• Stand on platform.

• Keep knees slightly bent and

feet ﬂat on platform.

• Extend arms overhead and

grasp 50” Bent Lat Bar, palms

facing down.

• Tighten abs to stabilize spine

while maintaining a slight arch

in lower back.

• Move hands in an arc down

toward legs.

• End with arms by sides,

pressing shoulder blades down,

completely tightening lats.

• Control the return to start

position by slowly moving

arms overhead and releasing

shoulder blades.

Standing Shoulder Pullover – with Hand Grips (Elbows Stabilized)

Muscles worked:

Upper back (latissimus dorsi, teres major,

rear deltoid muscles). Also involves chest

(pectoralis major muscles)and triceps.

Position:

Standing – facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Lat Tower

Before You Begin:

Remove Seat and Leg Extension:

Key Points:

• Do not lose spinal alignment. Relax neck,

keep chest lifted, abs tight and maintain

a very slight arch in lower back.

• Keep lats tightened throughout entire

motion.

• Release shoulder blades at end of each

rep. Initiate new rep by depressing

shoulder blades.

START FINISH

• Stand on platform.

• Keep knees slightly bent and

feet ﬂat on platform.

• Extend arms overhead and

grasp Hand Grips, palms

facing down.

• Tighten abs to stabilize spine

while maintaining a slight arch

in lower back.

• Move hands in an arc down

toward legs.

• End with arms by sides,

pressing shoulder blades down,

completely tightening lats.

• Control the return to start

position by slowly moving

arms overhead and releasing

shoulder blades.

START ACTION

Back Exercises

Narrow Pulldowns with Bent Lat Bar – Shoulder Extension (with Elbow Flexion)

Muscles worked:

Latissimus dorsi, teres major and rear

deltoid, which make up the large

pulling muscles of upper back. Also

involves biceps group.

Position:

Seated – facing Power Rod® unit

Accessory:

50” Bent Lat Bar

Pulleys:

Lat Tower

Before You Begin:

Remove Leg Extension

Key Points:

• Do not lose spinal alignment.

• Keep lats tightened throughout entire

motion.

START FINISH

• Grasp 50” Bent Lat Bar, palms

facing down, and sit facing

machine.

• Position thighs under

pulleys. Sit upright with arms

extending up. You may posi-

tion hips under pulleys, but

you must lean back slightly

from the hips.

• Maintain good spinal align-

ment, chest lifted, abs tight

and slight arch in lower back.

• Pull shoulder blades down and

together while drawing elbows

down to front, and then in,

toward sides of body.

• At end of motion, arms should

be near (not touching) sides,

shoulder blades fully depressed

toward hips, and forearms in line

with cables (not forward).

• Slowly return to start position.

Allow arms and shoulder blades to

move up, w/o relaxing muscles.

Narrow Pulldowns with Hand Grips – Shoulder Extension (with Elbow Flexion)

Muscles worked:

Latissimus dorsi, teres major and rear

deltoid, which make up the large

pulling muscles of upper back. Also

involves biceps group.

Position:

Seated – facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Lat Tower

Before You Begin:

Remove Leg Extension

Key Points:

• Do not lose spinal alignment.

• Keep lats tightened throughout

entire motion.

START FINISH

• Grasp Hand Grips, palms

facing down, and sit facing

machine.

• Position thighs under pulleys

and sit upright with arms

extending up. You may posi-

tion hips under pulleys but you

must lean back slightly from

the hips.

• Maintain good spinal align-

ment, chest lifted, abs tight

and a slight arch in lower back.

• Pull shoulder blades down and

together while drawing elbows

down and then in, toward sides

of body.

• At end of motion, arms should

be near (not touching) sides,

shoulder blades fully depressed

toward hips and forearms in line

with cables (not forward).

• Slowly return to start position.

Allow arms and shoulder blades

to move up fully, without relaxing

muscles.

START ACTION

Back Exercises

Bent Over Row

Muscles worked:

Latissimus dorsi, teres major and rear

deltoid, which make up the large

pulling muscles of upper back. Also

involves biceps group.

Position:

Standing – facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Do not bend neck backward or

forward while raising bar.

• Do not slouch when lowering

hand grips.

• Keep spine in good alignment

through entire motion.

START FINISH

• Stand on platform. Reach

down and grasp hand grips,

palms facing backward.

• Let arms extend in direction

of pulleys.

• Keep back ﬂat and knees bent.

• Move elbows back as you

bring hand grips to a point

below chest.

• Slowly reverse motion. Keep

knees bent and back ﬂat.

Crossover Bent Over Row

Muscles worked:

Back portion of shoulder muscles

(rear deltoids, rear part of middle

deltoids).

Position:

Standing – facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Do not bend neck backward or

forward while raising bar.

• Do not slouch when lowering

hand grips.

• Keep spine in good alignment

through entire motion.

START FINISH

• Stand on platform.

• Cross arms and reach down

and grasp hand grips, palms

facing back.

• Let arms extend in direction

of pulleys.

• Keep back ﬂat and knees bent.

• Move elbows back as you

bring hand grips to a point

below chest.

• Slowly reverse motion. Keep

knees bent and back ﬂat.

START ACTION

Back Exercises

Seated Lat Rows – Shoulder Extension (and Elbow Flexion)

Muscles worked:

Latissimus dorsi, teres major and rear

deltoid muscles, which make up the

large pulling muscles of upper back.

Also involves biceps.

Position:

Seated on ground, facing Power Rod®

unit

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Leg Extension

Key Points:

• Do not bend torso forward at any

point.

• Do not lose spinal alignment – keep

chest lifted.

• Release shoulder blades at end of each

rep and initiate new rep by pinching

shoulder blades.

START FINISH

• Grab hand grips with palms

facing each other.

• Place heels against end of plat-

form, bend knees comfortably.

• Sit up straight with spine in

good alignment.

• Pinch shoulder blades

together.

• Pull upper arms down and

back, brushing past sides of the

body while keeping forearms

pointing in direction of cable.

• Slowly return to start position.

Crossover Seated Lat Rows – Shoulder Extension (and Elbow Flexion)

Muscles worked:

Latissimus dorsi, teres major and rear

deltoid muscles, which make up large

pulling muscles of upper back. Also

involves biceps.

Position:

Seated on the ground, facing Power

Rod® unit

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Leg Extension

Key Points:

• Do not bend torso forward at any

point.

• Do not lose spinal alignment, keep

chest lifted.

• Release shoulder blades at end

of each rep. Initiate new rep by

pinching shoulder blades.

START FINISH

• Cross arms and grasp hand

grips (right grip in left hand

and vice versa) with palms

facing each other.

• Place heels against end of plat-

form, bend knees comfortably.

• Sit up straight, spine in good

alignment.

• Pinch shoulder blades

together.

• Pull upper arms down and

back, brushing past sides of

body while keeping forearms

pointing in direction of cable.

• Slowly return to start position.

START ACTION

Back Exercises

Standing Low Back Extension – with Hip Extension

Muscles worked:

Muscles in lower back (erector spinae,

deep spinal muscles), lower back muscles,

gluteus maximus and hamstrings.

Position:

Standing – facing outward

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame – standard position

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Keep chest lifted and a very slight arch in

lower back at all times.

• Move from hips only, not waist. Do not

increase or decrease the arch in lower

back during the movement.

START FINISH

• Stand facing out.

• Slide hand grips up over

forearms to elbows.

• Bend knees comfortably, cross

arms in front of chest and pull

hand grips tightly to chest.

• Lift chest, tighten trunk muscles

and arch lower back slightly. Pinch

shoulder blades together slightly.

• Lean forward from hips, slightly

letting out tension in the cables.

• Keep chest lifted, move entire

torso up as a unit by pivoting

at hips.

• Slowly return to start position

without slouching or changing

spinal alignment.

Reverse Grip Pulldowns – Lat Tower – Shoulder Extension (with Elbow Flexion)

Muscles worked:

Latissimus dorsi, teres major and rear

deltoid. Also involves biceps group.

Position:

Seated – facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Lat Tower

Before You Begin:

Remove Leg Extension

Key Points:

• Do not lose spinal alignment.

• Keep lats tightened throughout entire

motion.

START FINISH

• Grasp hand grips with an under-

hand grip, at a comfortable

width, then sit on seat.

• Position thighs under pulleys

and sit upright with arms

extending up. You may position

hips under pulleys but you must

lean back slightly from the hips

(not the waist).

• Maintain good spinal alignment,

chest lifted, abs tight, and a

slight arch in lower back.

• Pull shoulder blades down

and together while drawing

elbows down to sides, then in,

toward body.

• At end of motion, arms should

be drawn near sides (although

may not be touching sides),

shoulder blades fully depressed

towards hips and forearms in

line with direction of cables.

• Slowly return to start position

allowing arms and shoulder

blades to move up, without

relaxing muscles.

START ACTION

Back Exercises

Crossover Wide Pulldowns – Shoulder Extension (with Elbow Flexion)

Muscles worked:

Latissimus dorsi, teres major and rear

deltoid. Also involves chest (pectoralis

major) muscles and triceps muscles.

Position:

Seated – facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Lat Tower

Before You Begin:

Remove Leg Extension

Key Points:

• Do not lose spinal alignment.

• Keep lats tightened throughout entire

motion.

• Do not lean backward as you pull.

START FINISH

• Cross arms, then grasp hand

grips with palms facing forward

(right grip in left hand and vice

versa). Sit on seat.

• Position thighs under pulleys

and sit up with arms extending

upward. You may position hips

under pulleys but you must lean

back from hips (not waist).

• Maintain good spinal alignment,

chest up, abs tight and a slight

arch in lower back.

• Pull shoulder blades down and

together while drawing elbows

out, away from sides.

• At end of motion, arms should be

drawn away from sides, shoulder

blades fully depressed toward

hips, and forearms in line with

direction of cables.

• Slowly return to start position.

Allow arms and shoulder blades

to move fully up, without relaxing

muscles.

Crossover Narrow Pulldowns – Shoulder Extension (with Elbow Flexion)

Muscles worked:

Latissimus dorsi, teres major and rear

deltoid. Also involves biceps group.

Position:

Seated – facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Lat Tower

Before You Begin:

Remove Leg Extension

Key Points:

• Do not lose spinal alignment.

• Keep lats tightened throughout

entire motion.

START FINISH

• Cross arms, then grasp hand

grips with palms facing down

(left grip in right hand and vice

versa). Sit on seat.

• Position thighs under pulleys

and sit up with arms extending

upward. You may position hips

under pulleys but you must lean

back from hips (not waist).

• Maintain good spinal alignment,

chest lifted, abs tight and a

slight arch in lower back.

• Pull shoulder blades down and

together while drawing elbows

down to sides, and then in,

toward body.

• At end of motion, arms should be

drawn near sides (although not

touching sides), shoulder blades

fully depressed toward hips and

forearms up, in line with cables.

• Slowly return to start position

allowing arms and shoulder

blades to move fully up, without

relaxing muscles.

START ACTION

Back Exercises

Seated Lat Pulldowns – Shoulder Adduction (with Elbow Flexion)

Muscles worked:

Latissimus dorsi, teres major and rear

deltoid. Also involves biceps group.

Position:

Seated – facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Lat Tower

Before You Begin:

Remove Leg Extension

Key Points:

• Maintain good spinal alignment, chest

lifted, abs tight and a slight arch in

lower back.

• Keep lats tightened throughout entire

motion.

• Do not let grips touch chest.

START FINISH

• Hold arms out to sides at

shoulder height. Bend elbows

90º, hands slightly less than

elbow width.

• Grasp hand grips at same width

as above, then sit down with

arms extending upward.

• You may position hips under

pulleys but only lean back

slightly from hips (not the waist).

• Pull shoulder blades down

and together while drawing

elbows down to sides, then in,

toward trunk.

• At end of motion, arms should be

drawn near sides (not touching

sides), shoulder blades fully

depressed toward hips and fore-

arms up in line with cables.

• Slowly return to start position.

Allow arms and shoulder blades to

move up, w/o relaxing muscles.

Seated Wide Lat Pulldowns – Shoulder Adduction (with Elbow Flexion)

Muscles worked:

Latissimus dorsi, teres major and rear

deltoid. Also involves biceps group.

Position:

Seated – facing Power Rod® unit

Accessory:

50” Bent Lat Bar

Pulleys:

Lat Tower

Before You Begin:

Remove Leg Extension

Key Points:

• Do not lose spinal alignment.

• Keep lats tightened throughout entire motion.

• If you can’t complete the exercise with hands

in the wide position, bring hands closer

together.

START FINISH

• Grasp 50” Bent Lat Bar at a

comfortable, wide grip, then sit

with arms extending up.

• You may position hips under

pulleys but you must lean back

slightly from hips (not the waist).

• Maintain good spinal alignment,

chest lifted, abs tight and a slight

arch in lower back.

• Pull shoulder blades down

and together while drawing

elbows down to sides, then in,

toward trunk.

• 50” Bent Lat Bar may not touch

chest, but, at end of motion, arms

should be drawn near sides (not

touching sides), shoulder blades

fully depressed toward hips and

forearms up in line with cables.

• Slowly return to start position,

Allow arms and shoulder blades

to move fully upward, without

relaxing muscles.

START ACTION

Arm Exercises

Triceps Pushdown – Elbow Extension

Muscles worked:

Triceps muscles.

Position:

Standing – facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Lat Tower

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Keep upper arms motionless.

• Keep wrists straight.

• Tighten triceps throughout exercise

and control motion on the way up.

• Maintain good posture by keeping

chest lifted and abs tight. Maintain a

very slight arch in the lower back.

START FINISH

• Stand on platform.

• Grasp hand grips at shoulder

width, palms down.

• Bring arms down to sides, elbows

straight. This is Start Position.

• Bend over slightly from hips,

so shoulders are directly over

hands. Lift chest and tighten

abs to stabilize spine. Maintain a

slight arch in lower back.

• Keep upper arms stationary

and elbows next to sides of

torso. Slowly allow elbows to

bend, moving hands in arcing

motion away from legs and up.

• Stop at 90º.

• Think about tightening triceps.

Slowly reverse arcing motion

and straighten arms fully.

Triceps Hammer Pushdown – Elbow Extension

Muscles worked:

Triceps muscles.

Position:

Standing – facing Power Rod® unit

Accessory:

Hand Grips in “Hammer Grip”

Pulleys:

Lat Tower

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Keep upper arms motionless.

• Keep wrists straight.

• Tighten triceps throughout exercise

and control motion on the way up.

• Maintain good posture by keeping

chest lifted and abs tight. Maintain

slight arch in lower back.

START FINISH

• Stand on platform.

• Grasp hand grips at shoulder

width, with grips in vertical

hammer position.

• Bring arms down to sides, elbows

straight. This is Start Position.

• Bend over slightly from hips,

so shoulders are directly over

hands. Lift chest and tighten

abs to stabilize spine. Maintain a

slight arch in lower back.

• Keep upper arms stationary

and elbows next to sides of

torso. Slowly allow elbows to

bend, moving hands in arcing

motion away from legs and up.

• Stop at 90º.

• Think about tightening triceps.

Slowly reverse arcing motion

and straighten arms fully.

START ACTION

Arm Exercises

Triceps Pushdown – with Bent Lat Bar (Elbow Extension)

Muscles worked:

Triceps muscles.

Position:

Standing – facing Power Rod® unit

Accessory:

50” Bent Lat Bar

Pulleys:

Lat Tower

Before You Begin:

Remove Leg Extension

Key Points:

• Keep upper arms motionless.

• Keep wrists straight.

• Tighten triceps throughout exercise

and control motion on the way up.

• Maintain good posture by keeping

chest lifted, abs tight. Maintain a very

slight arch in lower back.

START FINISH

• Stand on platform.

• Grasp 50” Bent Lat Bar at

shoulder width, palms down.

• Bring arms down to sides,

elbows straight. This is Start

Position.

• Bend over from hips, so shoul-

ders are over hands. Lift chest

and tighten abs to stabilize

spine while maintaining a

slight arch in lower back.

• Keep upper arms stationary

and elbows next to sides of

torso. Slowly allow elbows to

bend, moving hands in arcing

motion away from legs and up.

• Stop at 90º.

• Think about tightening triceps.

Slowly reverse arcing motion

and straighten arms fully.

Triceps Extension – Elbow Extension

Muscles worked:

Triceps muscles.

Position:

Seated – facing outward

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – narrow position

Before You Begin:

Remove Leg Extension and adjust

seat height.

Key Points:

• Keep upper arms/shoulders

motionless.

• Keep wrists straight.

• Tighten triceps throughout

exercise and control motion on

the way down.

START FINISH

• Bend knees and place feet

ﬂat on ﬂoor.

• Reach behind and grasp one or

both of the hand grips, palms

facing away.

• Keep elbows above shoulders,

directly in line with cables,

palms facing out, wrists straight.

• Raise chest and pinch shoulder

blades together. Maintain a

slight, comfortable, arch in

lower back.

• Keep upper arm stationary.

Slowly straighten elbows

allowing hands to move in

arcing motion above head.

• Slowly reverse arcing motion

until elbows are bent again.

START ACTION

Arm Exercises

Hammer Triceps Extension – Elbow Extension

START FINISH

Muscles worked:

Triceps muscles.

Position:

Seated – facing outward

Accessory:

Hand Grips in “Hammer Grip”

Pulleys:

Center Cross Bar – narrow position

Before You Begin:

Remove Leg Extension and adjust seat

height.

Key Points:

• Keep upper arms/shoulders

motionless.

• Keep wrists straight.

• Tighten triceps throughout

exercise and control the motion

on the way down.

• Bend knees. Place feet ﬂat

on platform.

• Reach behind and grasp one

or both of the hand grips in the

vertical hammer grip position.

• Keep elbows above shoulders,

directly in line with cables, palms

facing down, wrists straight.

• Raise chest and pinch shoulder

blades together. Maintain a slight,

comfortable, arch in lower back.

• Keep upper arm stationary.

Slowly straighten elbows,

allowing hands to move in

arching motion above head.

• Slowly reverse arcing motion

until elbows are bent again.

Cross Triceps Extension

Muscles worked:

Triceps muscles.

Position:

Seated – facing outward

Accessory:

Hand Grips in “Hammer Grip”

Pulleys:

Center Cross Bar – narrow position

Before You Begin:

Remove Leg Extension

Key Points:

• Keep upper arm motionless.

• Keep wrist straight.

• Tighten triceps throughout

exercise and control motion

on the way down.

• Keep knees bent and feet ﬂat

on ﬂoor.

START FINISH

• Reach over shoulder and grasp

a hand grip. Using the Hammer

Grip, bend elbow until hand is

in front of chest, palm down.

• Lay head back against bench

and straighten arm to front.

• With free hand, lightly grasp

back of arm near elbow, to stabi-

lize working arm.

• Raise chest and pinch shoulder

blades together. Maintain a

slight arch in lower back.

• Keep upper arm stationary.

Bend elbow, moving hand in

arcing motion across chest.

• Stop motion when arm is

straight, then slowly reverse arc

motion until elbow is back in

start position.

START ACTION

Arm Exercises

Triceps Kickback

Muscles worked:

Triceps muscles.

Position:

Standing – facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – narrow position

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Maintain spinal alignment.

• Keep arm at side and wrist straight

throughout entire motion.

• Tighten triceps throughout exercise

and control motion.

• Keep palms facing upward.

START FINISH

• Stand on platform.

• Keep chest lifted and maintain

a slight arch in lower back.

• Support yourself with one arm

on the horizontal bar and grasp

a hand grip with free hand,

palm facing backward.

• Draw elbow back so upper

arm is beside body, elbow bent

approximately 90º.

• Straighten elbow while keeping

upper arm completely still.

• When arm is straight, slowly

return to start position.

Hammer Triceps Kickback

Muscles worked:

Triceps muscles.

Position:

Standing – facing Power Rod® unit

Accessory:

Hand Grips in “Hammer Grip”

Pulleys:

Center Cross Bar – narrow position

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Maintain spinal alignment.

• Keep arm at side and wrist straight

throughout motion.

• Tighten triceps throughout exercise

and control motion.

• Maintain Hammer Grip throughout

exercise.

START FINISH

• Stand on platform.

• Keep chest lifted and maintain

a slight arch in lower back.

• Support yourself with one arm

on horizontal bar and grasp

a hand grip in the vertical

hammer grip position with free

hand, palm facing in.

• Draw elbow back so upper arm

is beside body and elbow bent

approximately 90º.

• Straighten elbow while keeping

upper arm completely still.

• When arm is straight, slowly

return to start position.

START ACTION

Arm Exercises

Resisted Dip – Elbow Extension

Muscles worked:

Triceps muscles.

Position:

Standing – facing outward

Accessory:

Hand Grips

Pulleys:

Lat Tower

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Keep back straight and knees

slightly bent.

• Keep the abdominals tight

throughout the entire motion and

maintain good spinal alignment.

• Stand on the platform facing

away from Power Rod® unit.

Reach back and grab hand

grips with thumbs on inside

toward body.

• Cable should be between arm

and body.

• Upper arms should be at a 90º

angle from torso.

• Straighten arms down, focusing

on moving elbows down and

inward toward hips.

• Slowly return to start posi-

tion keeping tension in back

shoulder muscles.

Biceps Curl – Elbow Flexion (in Supination)

Muscles worked:

Biceps muscles.

Position:

Standing – facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Keep elbows at sides.

• Keep wrists straight.

• Keep trunk muscles tight and main-

tain a very slight arch in lower back.

• Stand on platform.

• Bend down and grasp hand

grips with palms forward.

• Stand with upper arms by

sides. Lift chest, tighten abs

and maintain a slight arch in

lower back.

• Curl hand grips forward, then

up, and then in toward shoul-

ders while keeping elbows

at sides and upper arms

completely still.

• Slowly lower to start position

by performing the same arcing

motion.

START FINISH

START ACTION

Arm Exercises

Concentration Biceps Curl – Elbow Flexion (in Supination)

Muscles worked:

Biceps muscles.

Position:

Standing – right or left side facing

Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Keep elbow pointing toward ﬂoor

at all times.

• Keep wrist straight.

• Bend at hips, not at the waist.

• Keep back straight, chest up

and maintain a very slight arch in

lower back.

START FINISH

• Stand on platform, one side

toward Power Rod® unit.

• With hand closest to Power

Rod® unit, grasp hand grip.

• Keeping back straight, bend

at hips and knees, until trunk

is parallel to ﬂoor. Place unin-

volved hand on thigh to help

stabilize.

• Curl hand grip away from

cable, then up toward shoulder

while keeping upper arm

completely motionless and

elbow pointing toward the

ﬂoor at all times.

• Slowly return to start position

performing the same arc of

motion.

Reverse Curl – Elbow Flexion (in Pronation)

Muscles worked:

Deep arm muscle(brachialis).

Also the front forearm muscle

(brachioradialis) and biceps.

Position:

Standing – facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame – with squat straps

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Keep elbows at sides.

• Keep wrists straight.

• Keep trunk muscles tight and

maintain a very slight arch in

lower back.

START FINISH

• Stand on platform.

• Bend down and grasp hand

grips with palms facing

backward.

• Stand with arms by sides.

• Lift chest, tighten abs and

maintain slight arch in

lower back.

• Keeping palms facing down,

slowly curl hand grips forward,

then up, then in toward

shoulders while keeping

elbows at sides and upper

arms completely still.

• Slowly lower to start position.

START ACTION

START FINISH

Arm Exercises

Barbell Biceps Curl – Elbow Extension

Muscles worked:

Biceps muscles.

Position:

Standing – facing Power Rod® unit

Accessory:

Squat Bar – with squat straps

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Keep elbows at sides.

• Keep wrists straight.

• Keep trunk muscles tight and maintain

a very slight arch in lower back.

• Stand on platform.

• Bend down and grasp squat

bar with palms facing forward.

• Stand with upper arms by sides

(although not pressed tightly).

Lift chest, tighten abs and

maintain a slight arch in

lower back.

• Curl squat bar forward, then

up, and then in toward shoul-

ders while keeping elbows

at sides and upper arms

completely still.

• Slowly lower to start position

by performing same arcing

motion.

Reverse Barbell Biceps Curl – Elbow Extension

Muscles worked:

Biceps muscles.

Position:

Standing – facing Power Rod® unit

Accessory:

Squat Bar – with squat straps

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Keep elbows at sides.

• Keep wrists straight.

• Keep trunk muscles tight and main-

tain a very slight arch in lower back.

• Stand on platform.

• Bend down and grasp squat

bar with palms facing down.

• Stand with upper arms by sides

(although not pressed tightly).

Lift chest, tighten abs and

maintain a very slight arch in

lower back.

• Curl wrists back to bring squat

bar forward, then up, and

then in toward shoulders while

keeping elbows at sides and

upper arms completely still.

• Slowly lower to start position

by performing same arcing

motion.

START ACTION

Arm Exercises

Seated Biceps Curl – Elbow Flexion (in Supination)

Muscles worked:

Biceps muscles.

Position:

Seated – facing outward

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Leg Extension

Key Points:

• Do not rock upper body while

bending elbow.

• Keep wrists straight.

• Keep chest lifted, trunk muscles

tight and maintain a very slight

arch in lower back.

START FINISH

• Grasp hand grips, arms at sides

with forearms near thighs.

• Maintain correct spinal

alignment.

• Curl forearms toward upper

arms, keeping upper arms

completely still.

• Slowly return to start position

without relaxing biceps.

Seated Biceps Hammer Curl – Elbow Flexion

Muscles worked:

Biceps muscles and brachioradialis.

Position:

Seated – facing outward

Accessory:

Hand Grips in “Hammer Grip”

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Leg Extension

Key Points:

• Do not rock upper body while

bending elbow.

• Keep wrists straight.

• Keep chest lifted, trunk muscles

tight and maintain a very slight

arch in lower back.

START FINISH

• Grasp hand grips in vertical

hammer grip position, arms at

sides, forearms near thighs.

• Maintain correct spinal

alignment.

• Curl forearms toward upper

arms, keeping upper arms

completely still.

• Slowly return to start position

without relaxing biceps.

START ACTION

Wrist Curl – with Wrist Flexion

Muscles worked:

Front part of forearms. Also increases

the strength of grip and isometrically

challenges biceps muscles.

Position:

Standing – facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame Removed

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Move slowly and keep tension in

front of forearm at all times.

• Do not increase or decrease bend

in arms, perform the entire motion

at wrist.

• Do not rock body. Keep chest lifted,

abs tight and maintain a slight arch

in lower back.

• Stand on platform.

• Bend down and grasp hand

grips, palms facing forward,

ﬁngertips down.

• Stand with upper arms and

elbows by sides.

• Lift chest, tighten trunk

muscles and maintain a slight

arch in lower back.

• Bend arms 90º, palms up. Hold

position throughout entire

exercise.

• Slowly curl ﬁsts towards front

of forearms.

• Keeping forearms still, slowly

let ﬁsts return to start position.

START FINISH

Arm Exercises

Wrist Extension

Muscles worked:

Back and top parts of forearms.

Position:

Standing – facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Move slowly and keep tension in back

of forearms at all times.

• Perform this exercise one arm

at a time to make it easier to focus

and isolate the back of forearms,

or perform it with both arms

simultaneously to save time.

• Stand on platform, knees

slightly bent.

• Grasp hand grips, palms

facing down. Rest mid-

forearms against sides with

elbows ﬂared out.

• Raise chest, tighten trunk

muscles and maintain a slight

arch in lower back.

• Slowly curl back of ﬁsts toward

forearms.

• Slowly return to start position.

START ACTION

Arm Exercises

Trunk Rotation

Muscles worked:

Most of trunk muscles. Note: rotation is

limited in the spine and should be performed

with minimal resistance, in proper alignment.

Position:

Seated, facing outward left or right

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – standard position

Before You Begin:

Remove Leg Extension

Key Points:

• Keep chest lifted and maintain good spinal

alignment with a slight arch in lower back.

• Keep hands centered in front of middle of

chest and shoulder blades pinched together.

Make sure all of motion occurs in torso.

• Move only as far as muscles will take you and

eliminate uncontrolled momentum.

• Caution: Do not use heavy resistance. Pick a

weight that allows you to perform 12-15 reps.

START FINISH

• Sitting sideways on seat with

one side facing Power Rod®

unit, grasp hand grip closest to

you with both hands.

• Raise both arms up to shoulder

level, centered in front of

middle chest.

• Keep elbows slightly bent.

• Lift chest, pinch shoulder

blades together, tighten abs

and maintain a slight arch in

lower back.

• Tighten entire ab area and

slowly rotate rib cage/arms

away from cables (30 – 40º),

as if rotating with a rod

through middle of spine.

• Slowly return to start position.

Seated (Resisted) Oblique Abdominal Crunch

Muscles worked:

External obliques on resistance side and

internal obliques on opposite side.

Position:

Seated – facing outward

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – standard

position

Before You Begin:

Remove Leg Extension

Key Points:

• Allow exhalation up and inhalation

down, don’t exaggerate it.

• Do not lift head/chin. head should

follow rib motion, not lead, allowing you

to maintain normal neck posture.

• Tighten abs throughout range of

motion. Do not let abs relax until

set is over.

• MOVING SLOWLY to eliminate

momentum is critical.

START FINISH

• Lower seat to lowest possible

setting.

• Once seated, open webbing

on hand grip, slide hand and

arm through opening, drawing

hand grip up and around one

shoulder.

• Lower back can start ﬂat or in

a normal arch, knees and hips

bent, feet ﬂat on ﬂoor.

• Tighten abs before you move,

focusing on area from side of

ribs to front of pelvis on the

same side.

• Slowly move diagonally,

rotating and curling torso,

with the side of ribs directed

toward front of pelvis.

• Move as far as you can, without

moving hips or lower back from

bench.

• Slowly reverse motion returning

to start position without resting.

START ACTION

Abdominal Exercises

Seated (Resisted) Abdominal Crunch – Spinal Flexion

Muscles worked:

Abdominal area including upper and

lower front abs (rectus abdominus)

and side abs (obliques).

Position:

Seated – facing outward

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – narrow position

Before You Begin:

Remove Leg Extension

Key Points:

• Allow exhalation up and inhalation

down, but don’t exaggerate it.

• Do not lift head/chin. Your head

should follow rib motion, not lead,

allowing you to maintain normal neck

posture.

• Tighten abs throughout range of

motion. Do not let abs relax until

set is over.

• MOVING SLOWLY to eliminate

momentum is critical.

• Once in seated position, slide

hand grips, one at a time, over

each arm, resting grips over

each shoulder.

• Lower back can start out ﬂat or

in normal arch, knees and hips

bent and feet ﬂat on ﬂoor.

• Tighten abs and curl only

torso, slowly moving ribs

toward hips. Move as far as you

can without moving hips or

neck. LOWER BACK SHOULD

NOT LOSE CONTACT WITH

BENCH when fully crunched.

• Slowly reverse motion

returning to start position

without relaxing.

FINISH

START

START ACTION

Leg Exercises

Leg Extension

Muscles worked:

All muscles on front of upper thigh

(quadriceps muscle group).

Position:

Seated – facing outward

Accessory:

Leg Extension

Pulleys:

Squat Pulley Frame

Before You Begin:

Adjust seat height

Key Points:

• Use slow controlled motion. Do not

“kick” into extension.

• Do not let knees rotate out during

exercise. Keep kneecaps pointing up

and forward.

START FINISH

• Sit on seat facing away from

Power Rod® unit with knees

near pivot point and lower

roller pads on shins.

• Adjust thighs to hip width,

pointing knee caps to front.

• Grasp sides of seat.

• Sit up straight with chest lifted,

abs tight and a slight arch in

lower back.

• Tighten quads and straighten

legs by moving feet forward,

then upward until legs are

completely straight and knee-

caps are pointing up toward

the ceiling.

• Slowly return to start posi-

tion keeping tension in quads

during movement.

Squat

Muscles worked:

All muscles of legs and buttocks

(gluteus maximus).

Position:

Standing – facing outward

Accessory:

Squat Bar – with squat straps

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Make sure you do not bend waist or

lower back.

• Keep abs tight throughout entire

exercise.

• Keep knees pointed straight out in

front of you.

• Never step off platform while under

resistance.

START FINISH

• Stand on platform, feet

shoulder width apart.

• Squat down and place squat

bar across shoulders. Adjust

strap on bar to make sure

you have resistance at start of

movement.

• Keep spine in good posture,

with chest lifted, abs tight and

maintain a very slight arch in

lower back.

• Slowly rise to standing position.

Keep knees slightly bent.

• Slowly return to start position.

Do not allow knees to exceed

a 90º angle.

START ACTION

START FINISH

Muscles worked:

Buttocks area (gluteus maximus).

Position:

Standing – facing Power Rod® unit

Accessory:

Hand Grip on arch

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Make sure all motion occurs at

hip, NOT waist or lower back.

• Keep abs tight throughout entire

exercise.

• Maintain exactly the same

bend in the knee of moving leg

throughout entire exercise.

Standing Hip Extension – Knee Bent

Leg Exercises

• Secure hand grip around arch

of foot. Keep this leg bent at

approximately 90º.

• Hold onto seat back pad to

stabilize yourself.

• Keep spine in good posture,

chest lifted, abs tight. Maintain

a slight arch in lower back.

• Tighten glutes. Extend hip by

moving entire leg backward.

• Slowly move leg as far as you

can, without allowing ANY

movement to occur at waist.

• Slowly return to start position.

Standing Hip Extension – Knee Extended

Muscles worked:

Buttocks area (gluteus maximus).

Position:

Standing – facing Power Rod® unit

Accessory:

Hand Grip on arch

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Make sure all motion occurs at hip,

NOT waist or lower back.

• Keep abs tight throughout entire

exercise.

• Keep leg in same position – slightly

away from body’s midline through

entire exercise.

• Secure hand grip around arch

of foot. Move leg very slightly

away from midline – enough

to move leg freely.

• Very slightly bend knee of

support leg.

• Hold onto seat back pad to

stabilize yourself.

• Keep spine in good posture,

chest lifted, abs tight. Maintain

a slight arch in lower back.

• Tighten glutes. Extend hip by

moving entire leg backward.

• Slowly move leg as far as you

can, without allowing ANY

movement to occur at waist.

• Slowly return to start position.

START FINISH

START ACTION

Leg Exercises

Leg Kickback – Hip and Knee Extension

Muscles worked:

Buttocks area (gluteus maximus).

Position:

Standing – facing Power Rod® unit

Accessory:

Hand Grip on arch

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Do not allow waist, lower back or

supportive hip to move.

• Keep abs tight throughout entire

exercise.

START FINISH

• Secure cuff around arch of

foot. Keep this leg bent at

approximately 90º.

• Hold onto seat back pad to

stabilize yourself.

• Keep spine in good posture,

chest lifted, abs tight. Maintain

a slight arch in lower back.

• Extend entire leg backward,

straightening knee.

• Slowly move leg as far as you

can, without allowing ANY

movement to occur at waist.

• Slowly return to start position.

Hip Flexion – Knee Flexion

Muscles worked:

Muscles on front of hips (iliopsoas,

rectus femoris).

Position:

Standing to the left or right of

machine facing away

Accessory:

Hand Grip on ankle

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Make sure all motion occurs at hip,

NOT waist or lower back.

• Keep chest lifted and trunk muscles

tight throughout entire exercise.

• Allow lower leg to hang in the direc-

tion of cable at all times.

START FINISH

• Use Center Cross Bar as a

stabilizer.

• Secure a hand grip around one

of ankles.

• Straighten, but do not lock,

knee of support leg.

• Keep spine in good posture,

chest lifted, abs tight. Maintain

a slight arch in lower back.

• Lift knee up and in

toward torso.

• Allowing knee to bend as you

move, bring knee up as far as

you can, without allowing ANY

movement to occur at waist or

lower back.

• Slowly return to start position

without resting leg muscles.

START ACTION

START FINISH

Dead Lift

Leg Exercises

Stiff Leg Dead Lift

Muscles worked:

Buttocks area (gluteus maximus)

and hamstrings.

Position:

Standing – facing outward

Accessory:

Squat Bar

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Make sure to keep your back ﬂat

– do not arch.

• Your motion is entirely at the hips

NOT the waist.

• Keep knees slightly bent and

head up.

• Use light weight.

• Stand on platform. Grasp squat

bar with palms facing down.

• Keep legs very slightly bent.

• Bend 90º from hips (not waist).

• Keep spine in good posture,

chest lifted and abs tight. Main-

tain a slight arch in lower back.

• Push hips forward.

• Slowly move trunk up until

you are in standing position.

Glutes should be tight when

reaching standing position.

• Slowly return to start position.

Muscles worked:

Buttocks area (gluteus maximus).

Position:

Standing – facing outward

Accessory:

Squat Bar

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Make sure to keep back ﬂat –

do not arch.

• Lift with legs, not your back or arms.

• Keep knees bent and head up.

START FINISH

• Facing away from machine, grip

squat bar using one hand with

an underhand grip and the other

hand with an overhand grip.

• Keep legs bent at 90º. Bend over

30-45º from hips (not waist).

• Keep spine in good posture,

chest lifted, abs tight. Maintain

a slight arch in lower back.

• Push up with legs.

• Slowly move up until you are in

the standing position.

• Slowly return to start position.

START ACTION

START FINISH

START ACTION

START FINISH

Leg Exercises

Standing Hip Adduction

START FINISH

Standing Hip Abduction

Muscles worked:

Sides of hips (gluteus medius), especially

on the standing/support side.

Position:

Stand to left or right of machine –

facing outward

Accessory:

Hand Grip over ankle

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Do not use this exercise for losing fat

from hips. It will not make hips smaller.

Use it to develop hip strength and

stability.

• Use a small range of motion. More is

not better.

• Keep spine straight and hips level. Try

not to raise hips when raising leg

to the side.

• Stand to one side of platform

with one side near Power

Rod® unit. Slide hand grip to

ankle furthest from machine

(outside leg).

• Stand up straight, lift chest,

tighten abs and maintain a

slight arch in lower back.

• Adjust position so there is

some resistance in cables.

• Slowly move attached leg out to

side away from pulley (30-45º),

keeping hips and spine still.

• Slowly return to start position

without relaxing muscles.

Muscles worked:

Insides of thighs (adductor muscle

groups). Also, the outside of hip

(gluteus medius) on support leg.

Position:

Stand to left or right of machine –

facing outward

Accessory:

Hand Grip over ankle

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Do not use exercise for losing fat from thighs.

Use it to develop hip strength and stability.

• Do not cross attached leg in front of standing/

support leg. Use a small range of motion.

More is not better.

• Keep spine straight and hips level. Try not to

raise hips when raising leg to side or drop the

hip when returning to start position.

• Slowly allow attached leg to

move in toward support leg

(30-45º), keeping hips and

spine still.

• Slowly draw leg back to start

position.

• Stand to one side of platform

with one side near Power Rod®

unit. Slide a hand grip over

ankle nearest machine (inside

leg).

• Stand straight, lift chest, tighten

abs and maintain a slight arch in

lower back.

• Adjust position away from

machine so there is room to

move attached leg toward pulley.

START ACTION

START FINISH

Leg Exercises

Calf Raise – Ankle Plantarﬂexion (Knee Stabilized)

Muscles worked:

Lower leg or calf (gastrocnemius,

soleus).

Position:

Standing – facing Power Rod®

unit

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Do not lose contact between

the balls of feet and the frame

as you push.

• Do not change hip or knee

position, ONLY ankle motion

should be allowed.

START FINISH

• Stand with toes on platform

and heels hanging over edge.

• Use hand grips in both hands

as resistance and a balance

stabilizer.

• Lift chest, tighten abs and

maintain a slight arch in

lower back.

• Slowly press balls of feet into

platform and lift heels up.

• Slowly return to start position.

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!

A personal guarantee from Dr. Ellington Darden

Dear Bowflex® Enthusiast,

I’m excited, really excited! I’m elated because I’ve researched and developed an exercise and

eating program that produces fat loss faster than any plan I’ve ever tested.

For example, the men involved in my research project 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 – just six short weeks. Similar results can be

accomplished by you in six weeks when you follow my fitness

and nutrition program.

Bowflex® home gyms were a significant part of my research results.

The exercises in my program, performed on a Bowflex® machine – 18 workouts (3 per week)

– 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.

Obtaining 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. The people involved in my research certainly got rid of their excessive

fatness in record time.

All the guidelines that were applied to my research, including simple exercise instructions and

specific menus to use, 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 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.

If you want to get the best-possible results from this program, you must be willing to exercise very

intensely on the Bowflex® machine and adhere to a strict eating plan. In return, you’ll get 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

Introduction

The Bowflex® Body Leanness Program

This program is scientifically designed for maximal

fat loss over a period of 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® home gym. You should

experiment with finding the proper amount of

resistance to use on each exercise. You should be

able to perform 8 repetitions, but not more than

12 repetitions, for each exercise. It is essential that

you learn how to perform each movement before

trying a complete circuit, because part of the

effectiveness of the training depends on minimal

rest between each exercise.

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 light-headedness, 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.

Women Measure:

Suprailium, triceps, and thigh.

Men Measure:

Chest, abdomen, and thigh.

Measurements

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

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

is important that you accurately perform each task, then

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

the 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.

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.

Suprailium

Stand relaxed. Pick up a diagonal

skinfold just above the crest of the hip

bone on the right side of the waist.

Triceps

Stand with right elbow flexed 90

degrees and locate the center of

the back of the upper arm midway

between the shoulder and the

elbow. Relax arm at your side.

Pick up skinfold as pictured.

Thigh

Stand relaxed with most of the

weight on your left leg. Pick up a

skinfold in the vertical plane on the

front side of the right thigh, midway

between the hip and knee joints.

Chest

Stand relaxed. Pick up a diagonal

skinfold over the right pectoralis

muscle, midway between the

armpit and the nipple.

Abdomen

Stand relaxed. Pick up a vertical

skinfold on the right side of the navel.

Measurements

Using Calipers When Measuring Skinfolds

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

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

open the jaws. Clamp the jaws over the pinched skin and fat. The jaws exert constant tension at the point

of contact with the skin. The thickness of the double layer of skin and fat can then be read directly from

the caliper, which is marked in millimeters.

Use these figures on the following chart to determine your body-fat percentage

and enter the number on the line below.

Starting body-fat percentage

Women

Suprailium

Triceps

Thigh

Total

Men

Chest

Abdomen

Thigh

Total

Optional Picture Taking

Pictures can be the most exciting evaluation

you can do. The numbers and the tape

measurements are great, but actually seeing

differences from comparison photographs of

yourself is quite satisfying.

Taking full-length photographs is not difficult, but

to see the maximum difference between before and

after, you should follow these guidelines.

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

a snug solid color is best, and have the person

taking the picture stand in the same place, with

the same setting behind you.

2) Make sure you stand against an uncluttered, light

background.

3) Have the person taking the photograph move

away from you until he can see your entire body

in the viewfinder.

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

and back. Do not try to suck in your stomach.

5) Interlace your fingers and place them on top of

your head, so the contours of your torso will be

plainly visible. Keep your feet 8" (20 cm) apart in

all three pictures.

6) When you get the film developed tell the

processors to make your after photos the same

size as your previous ones. This way, your height

in both sets of photos is equal and more valid

comparisons can be made.

Measurements

130

125

120

115

110

105

100

Sum of Three Skinfolds (mm)

Age in Years

Percent

Body-Fat

Male

Female

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.

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.

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.

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 Nautilus, Inc., please send to: Bowflex® Results, Nautilus, Inc.

World Headquarters, 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.

Your Results Summary Sheet

GUIDELINES Week 1&2

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

important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the

negative. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance

by approximately 5 percent. Keep the time between exercises to a minimum, no longer than 60 seconds. No

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

GUIDELINES Week 3&4

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

important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the

negative. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance

by approximately 5 percent. Keep the time between exercises to a minimum, no longer than 45 seconds. No

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

GUIDELINES Week 5&6

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

important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the

negative. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance

by approximately 5 percent. Keep the time between exercises to a minimum, no longer than 30 seconds. No

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

Exercise

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

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

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

The Workouts

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

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

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

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

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

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

maximum fat loss.

Keep Menus Simple and Food Substitutions to a Minimum:

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

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

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

Avoid Too Much Stress:

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

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

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

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

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

For Example

Daily Amount

Calories

Carbohydrate

60%

Protein

20%

Fat

20%

2000

1900

1800

1700

1600

1500

1400

1300

1200

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

Eating Guidelines

Drinking plenty of water is essential to the success of

this program. Drinking the recommended amount

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

it. Carry a large 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.

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

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

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

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

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

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

Superhydrate Your System

The menus in the Bowflex® eating plan are designed

for maximum fat-loss effectiveness and nutritional

value. For best results, follow them exactly.

Every attempt has been made to utilize current

popular brand names and accurate calorie counts,

which are listed in the menus. But as you probably

realize the products are sometimes changed

or discontinued. If a listed item is not available

in your area, you’ll need to substitute a similar

product. Become an informed label reader at your

supermarket. Ask questions about any products you

don’t understand. Supermarket managers are usually

helpful. If they don’t have an answer to your question,

they will get it for you.

Each day you will choose a limited selection of foods

for breakfast and lunch. Most people can consume

the same basic breakfast and the same basic lunch for

months with little modification. Ample variety during

your evening meal, however, will make daily eating

interesting and enjoyable. Additionally, the eating

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

keep your energy high and your hunger low.

Begin Week 1 on Monday and continue through

Sunday. Week 2 is a repeat of Week 1.

Calories for each food are noted in parentheses.

A shopping list follows.

The eating plan for the next six weeks descends:

Week 1 & 2:

Men 1500 calories per day.

Women 1200 calories per day.

Week 3 & 4:

Men 1400 calories per day.

Women 1100 calories per day.

Week 5 & 6:

Men 1300 calories per day.

Women 1000 calories per day.

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

calorie lunch, and a 300 calorie dinner (women),

or 500 calorie dinner (men). With each two-week

descend, only your snack calories will change: from

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

200 to 100 calories per day (women). For each of your

five daily meals, you’ll have at least three choices.

Everything has been simplified so even the most

kitchen-inept man or woman can succeed. Very

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

the menus, select your food choices, and follow the

directions. It’s as simple as that.

If you find that you wish to vary from the outline

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

carbohydrates, proteins, and fats.

The Eating Plan

76 The Eating Plan - US Measurements

Breakfast = 300 calories

Choice of bagel, cereal or shake.

Bagel

1 plain bagel (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 - Metric Measurements*

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

Breakfast = 300 calories

Choice of bagel, cereal or shake.

Bagel

1 plain bagel (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)

78 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 unnecessar-

ily. Building large muscles requires two conditions.

First, the individual must have long muscles and

short tendons. Second, an abundance of testoster-

one must be present in the blood stream. Women

almost never have either of these conditions.

Under no circumstances could 99.99 percent

of American women develop excessively large

muscles. Progressive resistance exercise such as

Bowflex® will make your muscles larger – but not

excessively large – and larger muscles will make

your body firmer and more shapely.

Q & A

Q. Why is it so important I perform the Bowflex®

exercises with a 4-second count on the lifting and

lowering?

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

by a 4-second lowering involves more muscle fibers

more thoroughly than faster speeds of movement.

The more completely each involved muscle fiber

works simply means you’ll get better muscle-

building results.

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

Bowflex® exercise?

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

specific Bowflex® exercise that is performed in

the recommended 4-second lifting and 4-second

lowering style. Here are the proper breathing

guidelines to follow:

• Breathe normally during the first five repetitions.

• Take shorter, more shallow breaths during the sixth,

seventh, and eighth repetitions.

• Emphasize exhalation more than inhalation,

especially during the ninth and tenth repetitions.

Focus on good form and slow movement.

• Do not hold your breath on any repetition. Practice

relaxing your face and neck. Do not grit your

teeth. Keep your eyes open and remain alert.

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

How can I better stay on track with the program?

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

people are more motivated and make better

progress if they go through the program with a

friend. In selecting a training partner, here are

several things to keep in mind:

• Your partner should be similar to you in age and

condition.

• Your partner should be serious about getting into

shape and making a commitment. That commitment

means you’ll be exercising together one hour, three

times per week. Each of your joint training sessions

should take approximately 50 minutes: 25 minutes

for your workout and 25 minutes supervising your

partner’s workout.

• Your partner should be someone with whom you’ll

share a spirit of cooperation, not competition.

• Your partner should not be your spouse, brother,

sister, or other family member. You do not want

normal interpersonal problems to interfere with the

training.

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

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

A. Because doing so doesn’t speed up fat loss.

Aerobic dancing – and other activities such as

running, swimming, cycling, stair-stepping, and

racquetball – do not contribute significantly to

the fat-loss process. In fact, when added to proper

strength training they can actually retard the

reduction of fat.

Fat loss is retarded in two ways. Too much

repetitive activity prevents maximum muscle

building by using up your recover ability. A well-

rested recover ability is necessary for muscle

growth. Too much activity – especially if you are on

a reduced-calorie diet – causes you to get the blahs

and quickly lose your enthusiasm. If this happens,

you’re sure to break your diet.

The primary purpose of this program is to lose fat

in the most effective and most efficient manner.

Fat loss is prioritized and maximized by building

muscle at the same time. The muscle-building

process is optimized by a well-rested recovery

ability, which necessitates keeping your strenuous

and moderately strenuous activities to a bare

minimum.

Once you get your body fat to a low level, you can

add other activities – and I encourage you to do

so – to your weekly fitness schedule. For now,

follow the plan exactly as directed.

Q. What happens after six weeks? How do I continue

the program if I need to lose more weight?

A. You should repeat the program for as long as it

takes you to reach your goal. For example, it took

Barry Ozer three six-week sessions – 18 weeks

– to lose all of his excessive fat, which amounted

to 75 pounds (34 kg). There are, however, a few

guidelines and modifications to apply.

Repeat the eating plan exactly as before: Men, go

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

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

descend your calories in the same manner.

Keep your superhydration schedule at the highest

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

ice-cold water each day.

Continue your Bowflex® exercise routine at the

Q & A

highest level. Perform the same 10 exercises three

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

in each exercise, while always focusing on the 4-

second count in both lifting and lowering.

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

What do I do to maintain my new body weight?

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

is to maintain that status. Here are the adjustments

you need to make to your current practices.

Adhere to a carbohydrate-rich, moderate-calorie

eating plan.

Instead of eating from 1000 to 1500 calories a day,

you’ll be consuming from 1600 to 2400 calories

per day. Maybe you can eat even more after your

new body weight has stabilized. Trial-and-error

experimentation is a must. Women should start

with 1600 calories, and men with 2000 calories

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

body weight keeps going down, raise the calories

by 100 or 200, depending on how much weight you

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

level where your body weight stabilizes. That level

is your daily calorie requirement. Naturally, you’ll

be able to consume other foods than those listed

in the Bowflex® eating plan. By then, however, you

should know the value of being a smart shopper

and a wise eater. Read labels. Compare nutritional

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

ratio for carbohydrates, proteins, and fats.

Eat smaller meals more frequently.

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

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

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

happens if during a single meal you eat more than

400 calories if you’re a woman, or 600 calories if

you’re a man? Don’t panic. Simply understand that

you will sometimes backslide. Learn to anticipate

these urges and take corrective action.

Drink at least 1 gallon (3.8 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® home gym at least twice a week.

There are two primary differences between

maintenance and strength-building routines. First,

for maintenance, you do not have to increase the

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

for 12 repetitions on the leg extension, then keep it

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

can maintain the 100-pound level much easier that

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

three times a week. You can maintain your strength at

twice a week.

Add variety to your Bowflex® routines.

Now is the time to introduce more variety to your

routines by adding some new exercises while

removing some old ones. Below are two sample

routines.

Maintenance Routine 1

1. Seated Hip Abduction

2. Seated Hip Adduction

3. Seated Straight Leg Calf Raise

4. Chest Fly

5. Incline Bench Press

6. Shoulder Pullover

7. Shoulder Shrug

8. Standing Biceps Curl

9. Seated Wrist Curl

10. Seated Wrist Extension

Maintenance Routine 2

1. Leg Curl

2. Leg Extension

3. Standing Lateral Shoulder Raise

4. Seated Shoulder Press

5. Rear Deltoid Row

6. Decline Press

7. Reverse Curl

8. Seated Triceps Extension

9. Low Back Extension

10. Abdominal Crunch

Look in your Bowflex® Owner’s Manual for

descriptions of the new exercises.

Be consistent with your Bowflex® home gym exer-

cising, healthy eating, and superhydrating – and your

accomplishments may well exceed your goals.

Q & A

82 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

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

We want you to know that Bowflex Xtreme® home gym is a superior product.

Your satisfaction is guaranteed.

If, for any reason, you are not 100% satisfied with your Bowflex Xtreme® home

gym, please follow the instructions below to return your merchandise and receive a

refund of the purchase price, less shipping and handling.

1. Call a Bowflex® Representative at 1-800-605-3369 for a Return Authorization

Number. Return Authorization will be granted if:

a. You purchased your Bowflex Xtreme® home gym directly from Nautilus,

Inc.; and

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

2. All returned merchandise must be properly packaged in the original boxes

and in good condition. Returns should be shipped to: Nautilus, Inc. World

Headquarters, 16400 S.E. Nautilus Drive, Vancouver, WA 98683.

NOTE: You are responsible for return shipping and for any damage or loss

to merchandise that occurs during return shipment. We highly recommend

that you insure your shipment.

3. Please mark all boxes clearly with:

• Return Authorization Number

• Your Name

• Your Address

• Your Phone Number

Boxes without this information clearly marked on the outside may be refused.

4. Please make copies of your original invoice and put one in each box of

merchandise. Nautilus, Inc. must receive your shipment within two weeks

from the date the Bowflex® Representative issued you your Return

Authorization Number.

Refunds may be denied or delayed

if these instructions are not completely followed.

This Bowflex® Satisfaction Guarantee applies only to merchandise purchased by

consumers directly from Nautilus, Inc. This guarantee does not apply to sales made

by dealers or distributors.

Bowflex® 6-Week Satisfaction Guarantee

Nautilus, Inc. World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683 1-800-NAUTILUS

Bowflex, Bowflex Xtreme, Power Rod and the Bowflex and Nautilus logos are either registered trademarks

or trademarks of Nautilus, Inc.

Nautilus, Inc. World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683 1-800-NAUTILUS

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

Bowflex Xtreme® Warranty Registration Card

IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE

Please check here if you would prefer not to obtain information on new and interesting opportunities from other exciting companies.

Thanks for filling out this questionnaire. Your answers are important to us.

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

Nautilus, Inc.

World Headquarters

16400 S.E. Nautilus Drive

Vancouver, WA 98683

What Is Covered

Nautilus, Inc. warrants to the original

purchaser of the Bowflex Xtreme® home

gym that the Bowflex Xtreme® 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. Tampering

with the unit will void the warranty.

Bowflex Xtreme® Home Gym

XLU/XTLU

• 7 years on machine

• No-Time-Limit Warranty on individual

Power Rod® resistance rods

Warranties Do Not Cover

• A Bowflex Xtreme® 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, Inc. will repair any Bowflex

Xtreme® home gym that proves to be

defective in materials or workmanship. In

the event repair is not possible, Nautilus, Inc.

will either replace your Bowflex Xtreme®

home gym or refund your purchase price,

less shipping and handling.

How To Get Service

Return the defective part, at your expense,

to the address given to you by a Bowflex®

Representative at 1-800-605-3369. 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

(Keep For Your Records)

We want you to know that the Bowflex

Xtreme® home gym is a superior product.

Your satisfaction is guaranteed.

If, for any reason, you are not 100%

satisfied with your Bowflex Xtreme® home

gym, please follow the instructions below

to return your merchandise and receive

a refund of the purchase price, less

shipping and handling.

1. Call a Bowflex® Representative at

1-800-NAUTILUS (628-8458) for a

Return Authorization Number. Return

Authorization will be granted if:

a. You purchased your Bowflex

Xtreme® home gym directly from

Nautilus, Inc., and

b. You are calling within 6 weeks

of the delivery date of your

merchandise.

2. All returned merchandise must be

properly packaged in the original

boxes and in good condition.

Returns should be shipped to:

Nautilus, Inc. World Headquarters

16400 SE Nautilus Drive

Vancouver, Washington, USA 98683.

NOTE: You are responsible for return

shipping and for any damage or loss to

merchandise that occurs during return

shipment. We highly recommend that

you insure your shipment.

3. Please mark all boxes clearly with:

• Return Authorization Number

• Your Name

• Your Address

• Your Phone Number

Boxes without this information clearly

marked on the outside may be refused.

4. Please make copies of your original

invoice and put one in each box of

merchandise. Nautilus, Inc. must

receive your shipment within two

weeks from the date the Bowflex®

Representative issued you your

Return Authorization Number.

Refunds may be denied or delayed if

these instructions are not completely

followed.

This Bowflex® Satisfaction Guarantee

applies only to merchandise purchased

by consumers directly from Nautilus, Inc.

This guarantee does not apply to sales

made by dealers or distributors.

What Does This Warranty

Cover?

Nautilus, Inc. warrants to the original

purchaser of the Bowflex Xtreme®

home gym that the Bowflex Xtreme®

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?

• 7 years on machine

• No-Time-Limit Warranty on individual

Power Rod® resistance rods

• This warranty is void if Bowflex

Xtreme® home gym is used in a

Commercial Environment

This warranty covers all defects in

material or workmanship of the Bowflex

Xtreme® 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

Xtreme® home gym Warranty Registration

Card within 30 days of the purchase of

your Bowflex Xtreme® home gym, and

return it to the address on the Warranty

Registration Card.

Warranty Does Not Cover

• A Bowflex Xtreme® 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.

at Nautilus, Inc. W

ill Do

During your Warranty Coverage

Period, Nautilus, Inc. will repair any

Bowflex Xtreme® home gym that

proves to be defective in materials or

workmanship. In the event repair is

not possible, Nautilus, Inc., will either

replace your Bowflex Xtreme® home

gym or refund your purchase price,

less shipping and handling.

Nautilus, Inc. reserves the right to

substitute material of equal or better

quality if identical materials are not

available at the time of service under

this Warranty. The replacement of the

product under the terms of the Warranty

in no way extends the Warranty period.

How to Get Service

Return the defective part at your expense

to the address given you by a Bowflex

Xtreme® home gym Representative at 1-

800-NAUTILUS (628-8458).

Always include an explanation of the

problem with service shipments.

For information, contact a Bowflex

Xtreme® home gym Representative at

1-800-NAUTILUS (628-8458). Adequate

protective packaging of the defective parts

or unit and cost of shipping to the above

address 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.

Nautilus, Inc. World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683 1-800-NAUTILUS

Bowﬂex Xtreme, Nautilus, Power Rod and the Bowﬂex and Nautilus logos are registered trademarks of Nautilus, Inc.

Printed in China

PN 11471 Rev E (7/2006)

This manual is written and designed by industry

professionals. If you have any questions regarding your

Bowflex Xtreme® home gym or any instructions found in

this manual, please call Customer Service at

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

Bowflex Xtreme Owner S Manual BFX_Xtreme_AM OM_RevE_0706_

Assembly & Owner's Manual BFX_Xtreme_AM-OM_RevE_0706_web Bowflex Product Manuals | Bowflex

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