Bowflex ElitePlus manuale d’uso

51018 Rev AB (10/2004) Th e B o w f l e x ® E l i te ™ H om e Gym Ass e mb l y In str u ct i on s[...]

CONGRA TULA TIONS on your commitment to improving your health and fitness! W ith the Bowflex ® Elite ™ home gym, you have ever ything you need to exceed all of your physical fitness, strength and health expectations! The Bowflex ® Elite ™ home gym’ s exceptional resistance and quality is unma tched by any other single piece of home fitness [...]

A-1 G e t T o K n o w Y o u r M a c h i n e P ar ts List* Item No. Qty. Description 1 1 L OWER LA T T OWER 2 1 BASE PLA TFORM 3 1 BASE RIGHT LEG 4 1 BASE LEFT LEG 5 1 SQU A T PLA TFORM 6 1 CHEST BAR 7 1 SEA T P AD 8 1 SEA T BRACKET 9 1 SEA T RAIL 10 1 REAR LEG 11 1 REAR LEG CROSS TUBE 12 1 SEA T RAIL KNOB 13 1 LEG EXTENSION PIVOT TUBE 14 6 FOAM ROL[...]

A-2 Item #: G Qty .: 1 Descr: 3/8" X 2 3/4" Button Head Screw Item #: C Qty .: 8 Descr: 5/16" X 3/4" Button Head Screw Item #: A Qty .: 4 Descr: #1 0 X .75” Phillips Head Screw Item # N Qty .: 46 Descr: 3/8 " Fl at W as her Item #: B Qty .: 3 Descr: # 1 0 X 1" Phil lips Head S crew Item #: L Qty .: 3 Descr: 1/ 4"[...]

A-3 Step 1 - Attach the Lower Lat T ower to the Base Platf orm L oca te the fo llow ing it ems : • I tem #1 - Lower Lat T ower • I tem #2 - Base Platform • I tem #H - (4) 3/8" X 3" Button Head S crews • I tem #N - (8) 3/8" W ashers • I tem #O - (4) 3/8" Nylock Nuts Set the Ba se Pla tfor m (Ite m #2) on to the fl oor a[...]

A-4 Step 3 - Attach the S quat Platform to the Main Assembly L oca te the fo llow ing it ems : • From Step 2 - Base Platform/Lat T ower (Main) Assembly • I tem #5 - Squat Platform • I tem #I - (2) 3/8" X 3 1/4" Button Head Screws • I tem #N - (4) 3/8" W ashers • I tem #O - (2) 3/8" Nylock Nuts • I tem #Q - (4) Bolt C[...]

A-5 Step 4 - Attach the Chest Bar with Pulleys to the Main Assembly L oca te the fo llow ing it ems : • From Step 3 - Main Assembly • I tem #6 - Ch es t B ar • I tem #31 - Chest Pulleys • I tem #K - (2) 3/8" X 5" Button Head S crews • I tem #N - (4) 3/8" W ashers • I tem #O - (2) 3/8" Nylock Nuts Lin e up the bo lt h[...]

A-6 Step 6 - Attach the S eat R ail to the S eat Assembly L oca te the fo llow ing it ems : • From Step 5 - Seat Pad/Seat Bracket Assembly • I tem #9 - S eat R ail U n d o t h e t w i s t t i e s f r o m t h e R a i l P i v o t B u s h i n g s a n d r e m o v e t h e B u s h i n g s . S e t a s i d e u n t i l t h e e n d o f t h i s s t e p . [...]

A-7 Step 8 - Attach the R ear Leg to the S eat R ail L oca te the fo llow ing it ems : • From Step 6 - Seat Rail Assembly • From Step 7 - Rear Leg Assembly • I tem #J - (1) 3/8" X 4 1/4" Button Head Screw • I tem #N - (2) 3/8" W ashers • I tem #O - (1) 3/8" Nylock Nut • I tem #Q - (2) Bolt Cov ers U n d o t h e t w i[...]

A-8 Step 9 - Attach the S eat R ail to the M ain Assembly L oca te the fo llow ing it ems : • From Step 4 - Main Assembly • From Step 8 - Seat Rail Assembly • I tem #12 - Seat Rail Knob • I tem #J - (1) 3/8" X 4 1/4" Button Head Screw • I tem #N - (2) 3/8" W ashers • I tem #O - (1) 3/8" Nylock Nut • I tem #Q - (1) [...]

A-9 Step 10 - Attach the Leg Extension Pivot T ube L oca te the fo llow ing it ems : • I tem #13 - Leg Ex tension Pivot T ube • From Step 9 - Main Assembly • I tem #30 - Lock Out Pin • I tem #G - (1) 3/8" X 2 3/4" Button Head Screw • I tem #N - (2) 3/8" W ashers • I tem #O - (1) 3/8" Nylock Nut • I tem #Q - (1) Bol[...]

A s s e m b l y G u i d e Figure 12 N F O AA Figure 1 1 15 14 16 17 18 Step 11 - Attach the R ollers to the Leg Ex tension L oca te the fo llow ing it ems : • From Step 10 - Main Assembly • I tem #14 - Foam Rollers • I tem #15 - Foam Roller End Caps • I tem #16 - Shor t Chrome Roller T ubes • I tem #17 - Long Chrome Roller T ube • I tem[...]

A-11 A s s e m b l y G u i d e Step 13 - Assemble the Leg Ex tension Seat L oca te the fo llow ing it ems : • I tem #19 - Leg Ex tension Seat Pad • I tem #21 - Leg Ex tension Seat Suppor t T ube • I tem #C - (4) 5/16" X 3/4" Button Head S crews • I tem #M - (4) 5/16" W ashers Pl ac e the Le g Exten sio n Seat P ad (It em #1 9[...]

A-12 Figure 14 Leg Extension Seat Roller T ube Spacers Support T ube Brac k et Hooks Back Edge Step 14 - Attach the Leg Extension Seat to the Main Assembly L oca te the fo llow ing it ems : • From Step 13 - Leg Ex tension Seat Assembly • From Step 12 - Main Assembly T h e L e g E xt e ns i o n S e at A s s em b l y i s r e m o v ab le , a n d c[...]

A-13 A s s e m b l y G u i d e Step 16 - Attach the Upper Lat T ower to the Low er L oca te the fo llow ing it ems : • From Step 15 - Upper Lat T ower Assembly • From Step 14 - Main Assembly • I tem #E - (6) 3/8" X 3/4" Button Head Screw • I tem #N - (6) 3/8" W ashers Ca refu lly ins er t the end of the Upp er La t T owe r in[...]

A-14 Step 18 - Attach the R od Box Fr ame to the Lat T ower L oca te the fo llow ing it ems : • From Step 16 - Main Assembly • From Step 17 - Rod Box/F rame Assembly • I tem #K - (2) 3/8" X 5" Button Head S crews • I tem #N - (4) 3/8" W ashers • I tem #O - (2) 3/8" Nylock Nuts Ali gn the bolt hol es on the Rod Bo x bra[...]

A-15 Figure 20 28 27 A Main Assembly Step 20 - Attach the F aceplate Back P anels L oca te the fo llow ing it ems : • I tem #27 - F aceplate Right Back Panels • I tem #28 - F aceplate Left Back Panels • From Step 19 - Main Assembly • I tem #A - (2) #10 Phillips Head Screws Sli de each F ac eplat e Back P anel (It ems #27 & 28), te xtur [...]

A-16 Step 22 - Attach the B ench to the Seat Assembly L oca te the fo llow ing it ems : • I tem #29 - Bench Pad • From Step 6 - Seat Assembly Th e Ben ch easi ly atta ches an d rele ases fr om the Sea t. T o at tac h the Ben ch, ins er t the half hin ge on the end of the Ben ch in to the hal f hin ge on the sea t. T o re mov e the Ben ch, lift [...]

A-17 Figure 26 - Squat Cables Snap Hook Squat Bar Snap Hook Step 24 - Route the Lat Cables L oca te the fo llow ing it ems : • I tem #S - (2) Hand Grips • I tem #R - (1) Bent Lat Bar (optional) • I tem #Z - (2) Lat Cables with (2) Snap Hooks (attached) Un- wrap the Lat Cab les wit h Snap Ho oks fr om bo th Pu lley s on the Lat Cr oss Bar . Pu[...]

©2004 Nautilus Inc. All rights reserved. 1400 N.E. 136th A ve., V ancouver, W A 98684. Bowflex, Bowflex Elite, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus, Inc. Th is m an ua l is wr itt en an d des ig ned b y in du stry pr of es s io na l s. If y ou ha v e an y que sti on s reg ar din g [...]

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Wr itten By: T om Purvis RPT , R TS Registered Ph ysical Therapist and founder of the Resistanc e T raining Speciali s t Program T h e Bo wf l e x ® E l i t e ™ H o m e G ym O w n e r ’ s M a nu al a n d Fi tn e s s G u id e S p e c i a l E d i t i o n I n c l u d e s: D r . E l l i n g t o n D a r d e n ’ s S i x W e e k F a s t F at L o s [...]

Safety Precautions 1 Get T o K now Y our M achine 2 How to Use Y our M achine 3 The Bowflex® Body Leanness Progr am By Ellington Darden, Ph.D . 7 Define Y our Goals 28 W ar m Up / Cool Down Aerobic Rowing 30 Chest Exercises: Bench Press 3 1 Chest Fly 3 1 Decline Bench Press 3 2 Incline B ench Press 3 2 Decline Chest Fly 33 Incline Chest Fly 3 3 Re[...]

1 S a f e t y P r e c a u t i o n s • Al wa ys re ad an d fol low th e Wa rni ng an d Sa fety la bels att ac hed t o yo ur Bo w f lex ® E li te ™ ho me gym . Do n ot re mo ve t he se la bel s. If yo u ne ed r epla ce men t lab els, ple ase ca ll a Na uti lu s Re pr ese nta ti ve at (800) 60 5- 3 3 6 9 . • Rea d the ow ner’ s ma nua l and f[...]

2 CONGRA TULA TIONS on your commitment to improving your health and fitness! W ith the Bowflex® Elite™ home gym, you have everything you need to exceed all of your physical fitness, strength and health expectations! The Bowflex® Elite™ home gym’ s exceptional resistance and quality is unmatched by any other single piece of home fitness equi[...]

3 P ower R od ® Resistance P ower Rods ® are made from a special composite material. Y our rods are sheathed with a protective black rubber coating. Each rod is marked with its weight rating on the “Rod Cap ” . Adjusting and Understanding the Resistance The standard Bowflex ® Elite ™ home gym comes with 310 pounds (140 kg) of resistance [o[...]

4 The W orkout Bench Y our B owflex® Elite™ home gym has a number of seat and bench positions: flat bench for ward, flat bench back, 45° incline and free -sliding seat ex tension. T o adjust the seat, pull out the Seat R ail Knob, then slide the seat to one of the three lock ing holes on the Seat Rail. Release the S eat R ail Knob to secure whe[...]

5 Ac cessories and Equipment Hand Grips: The Hand Grips fit snugly around your hand, ank le, or wrist. Attach the pulley cable clips to the D -Rings on the Hand Grips to attach them to the cables. S tandar d Grip: Grasp the grip and cuf f toge the r to form a grip wit hout in ser ting you r hand thro ugh the cuff por tion. Most of the exe rc ises y[...]

6 Using Y our Leg P ress Belt and S quat Bar Pulleys H o w t o U s e Y o u r M a c h i n e Leg P re ss Bel t: The Leg Pr ess Belt is used for the Leg Pre ss exer cise . • Wit h the Bow f lex® sea t adju sted to the “ free slid ing” posi tio n (spri ng lock seat pin unloc ked), the han d g rip s r emov ed, a nd t he desir e d amoun t of resi [...]

T h e B o w f l e x ® B o d y L e a n n e s s P r o g r a m By Elli ngt on Dard en, Ph.D . Th e f oll ow ing pro gr am w as cre at ed b y Dr . E ll in gt on Dar de n. It c on tai ns a r igo rou s fit nes s a nd die tary p rog ram . P lea se c on su lt y ou r ph ys ici an befo re b egi nn in g a ny fit nes s or di et ary pr ogr am. So me o f th e n[...]

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9 I n t r o d u c t i o n The Bow f lex ® Body Le anne ss Pr ogram This prog ram is scien tif ical ly desig ned for maxim al fat los s over six weeks. It is important tha t you practic e ev er y aspect of the plan to achi ev e opt imum resu lts. The progra m sep ara tes int o t hree t wo-week stages. Duri ng each stage you will exerc ise, co nt ro[...]

A P e r s o n a l G u a r a n t e e F r o m D r . E l l i n g t o n D a r d e n Dear Bow f lex ® Enthu siast, I’ m ex cit ed, really excited! I’ m ela ted because I ’ve developed a n exercis ing and eating program that produces f at loss faster than any plan I’ve ever test ed. The men inv olved in my research, for example, had an average f[...]

11 If you would like to measure your pe rsonal be fore -and- af ter results , the re are several s teps you nee d to take. It is impor t ant that you acc urately per for m each task , then at the end of the si x-week program , repeat the pro cess in the same manner . Body W eight: Remove clothing and shoes and record your weight to the nearest qu a[...]

12 Skin fold Meas ureme nts T o accura tely track your progress through this six-week program, it is neces sar y to take skinfold measu rements. By measu ring yourself in this way , y ou wil l b e able to det ermine y our lea n- body ma ss and your body -fat p erc entage. The goal of this program is to increase your lean- body mass and de crea se y[...]

13 U si ng Cali p ers When Mea suri ng Skinf olds The procedu re for measuri ng sk infold thickness is to grasp f irmly with the thumb and forefinger a fold of skin and sur face fat and pull it awa y from the underlying muscle . T ake the caliper in your other hand and open the jaw s. Clamp the jaws over the pinched skin and fat. The jaws exert con[...]

14 T o Use T he Nomogram: 1 ) Locate the sum of your three skinfolds in the right colu mn and mark it. 2) Locate your age in years on the far lef t colum n and mark it. 3) Connect the two marks with a s traigh tedge. Where the straight edge intersects the line in the middle colu mn appropria te to you, you will f ind your bod y-fat percen tage. Bau[...]

15 Now that you k now your b ody-fat percen t age, you can calculat e your lean -body p erc entage. This will ev entu ally show you how many pounds of muscle were added to your body , af ter completin g the program. F or E xampl e : Before the program, Joe weighs 200 pounds (90.7 kg) and measure s 30 % fat, which amounts to 60 pounds (2 7 .2 kg). T[...]

16 Name Age Height W eight Loss W eight Before Muscle G ain W eight After F at Loss Please follow the instruc tions in the “Measurements” sec tion for measuring circumferenc es. Y o u r R e s u l t s S u m m a r y S h e e t Mea sur ements Right Arm Left Arm 2” (5 cm) Above Navel Navel 2” (5 cm) Below Navel Hips Right Thigh Left Thigh P erce[...]

17 GUI DEL INES W eek 1 & 2 All exerci ses should be practiced with one set of 8 to 1 2 repetitions. The st yle of per formance is ver y impor tant. The movemen t for each repetition should be 4 seconds in the positiv e phase and 4 seconds in the negativ e. Keep the motion slow and smooth. When 1 2 repetitions are acc omplished, increa se the r[...]

18 Y ou will b e following a reduced- calorie nutrition program, which is divided int o three two -week segments. The program is a prov en method for ac hieving maximal fat lo ss over a six -week period. It con sists of a carboh ydrate-rich, descend ing- calorie eating plan, and a superhyd ration routine . F ollow a Carbohy drate -R ich, Descending[...]

19 Drinking p lenty of wat er is essent ial to the succ ess of this program. Drinking the recommended amount of wat er can seem like a challenge at f irst. Stic k with it. Carr y a large sp or ts bottle or similar item with you throug hout the day . Af ter several week s, you will f ind tha t you ac tually thirst for more and more water , and the a[...]

20 The menus in the Bow f lex eatin g p lan are designed for maximum fat -loss ef fe ctiveness and nutritional value. For best results, follow them exactly . Ev er y attempt ha s been made to uti lize current popula r brand names and accura te calorie counts, which are listed in the menus. But as you probably real ize the products are sometimes cha[...]

21 Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee (frozen) (210) 3/4 oz. light cream cheese (45) 1/2 C. orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea. Cereal 1.5 oz. (42 grams) serving equals approximately 165 calories. Choice of [...]

22 Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee (frozen) (210) 21 g light cream cheese (45) 120 ml orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea. Cereal 42 gram serving equals approximately 165 calories. Choice of one: Kellogg?[...]

23 S h o p p i n g L i s t Quant ities needed for listed items will depend on your specif ic sele ctions. Review your choice s and adjust the shopping list acc ordingly . It may be helpful for you to photoc opy this list each week b efore doing your shopping. Staples Orange juice, skim milk, whole -wheat bread, Promise Ultra V eget able O il Spread[...]

24 Q. I of ten get headaches when I eat only 1 00 0 calories a day . What should I do? A. Y our headaches ma y be caused by going longer than three hours between meals or snacks. T r y spacing your meals and snacks where there are fewer hours between them. S ome people who are used to drinking regular coffee with caffeine notice headaches when they[...]

25 Q & A Pr ogressiv e resistance exercise such as Bowflex will make y our muscles larger – but not excessiv ely large – and larger muscles will make your body firmer and more shapely . Q. Why is it so impor tant I p er form the Bow f lex exerc ises with a 4 -second coun t on the lif ting and loweri ng? A. Because a slow , smooth 4-second l[...]

26 Q & A Q. I’ m pleased that I lost the fat I wanted to lose. What do I do to main tain my new body weight ? A. Once you ’ve lost your excessiv e fat, your next task is to maintain that status. Here are the adjustments you need to make to your current prac tices. Adher e to a carb ohy drate- rich, moderate- calorie eati ng plan. Inst ead o[...]

27 E x e r c i s e L o g Please feel free to make copies of this char t to continue your exercise log. EXERCISE D A TE D A TE D A TE D A TE D A TE DA TE 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 Rep[...]

28 Y our body will do what you train it to do. That ’ s why it ’ s impor tant to define your goals and focus them. Here are some fitness components that will help you define your goals and choose your fitness program. Mu sc le S tr eng th is the maximu m for ce that you can exert again st res ista nc e at one time . Y our mu scl e strengt h com[...]

29 Y ou may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy , as long as you follow the guidelines below . U nd ers ta nd fit ne ss an d its c om po ne nts : Impro perly des igned prog ram s can be dang erou s. T ake some tim e to re view this man ual as well as other f itn ess g[...]

30 W orking Out A workout be gins in your mind’ s eye. With conc entration and visualization you can approach your work out with a p ositiv e, con structive at titude . A good pre- work out 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. W armi ng Up W e rec omme nd t[...]

31 C h e s t E x e r c i s e s Benc h Press — Shoulder Hor izontal Adduction (and elbo w extension) Chest Fl y — Shoulder Hor izontal A dduction (elbo w stabilized) ST ART A CTION Success T ips Pectoralis Major; Anterior Deltoid Muscles work ed: Benc h Position: Accessor y: Pulle ys: 45˚ incline Hand Grips Chest Bar ST ART • Grasp Hand Grips[...]

32 C h e s t E x e r c i s e s Decline Benc h Press — Shoulder Hor izontal Adduction (and elbo w extension) Incline Benc h Press — Shoulder Hor izontal Adduction (and elbo w extension) ST ART A CTION Muscles work ed: Pectoralis Major; Deltoids; T riceps Benc h Position: 45˚ incline Accessor y: Hand Grips Pulle ys: Chest Bar Success T ips • M[...]

33 C h e s t E x e r c i s e s Decline Chest Fl y — Shoulder Hor izontal A dduction (elbo w stabilized) Incline Chest Fl y — Shoulder Hor izontal A dduction (elbo w stabilized) ST ART A CTION ST ART • Grasp Hand Grips in both hands. • Open your arms into a wide, elbow bent position. Press your forearms upward. At full extension, your elbows[...]

34 C h e s t E x e r c i s e s Resisted P unc h — Shoulder Flexion, Elbo w Extension, Scapular Protr action L ying Cable Crosso ver — Shoulder Ext ension/Adduction (elbo w stabilized) ST ART A CTION ST ART • Lie flat on your back, head towar d the Pow er Rods®. Position yourself far enough down the Bench to grasp the Hand Grips over your hea[...]

35 S h o u l d e r E x e r c i s e s Rear Deltoid Ro ws — Shoulder Hor izontal Abduction (and elbo w flexion) Standing L ateral Shoulder Raise — Shoulder Extension (elbo w stabilized) ST ART A CTION ST ART • Remove the bench and stand on the platform, straddling the seat rail and facing the Power Rods®. • Grasp the Hand Grips, palms facin[...]

36 S h o u l d e r E x e r c i s e s S eated Shoulder P ress — Shoulder Adduction (and elbo w extension) F r ont Shoulder Raise — Shoulder Flexion (elbow stabilized) ST ART A CTION ST ART • Sit on the bench, facing away from the Po wer Rods®. • Keep your chest up, abs tight and maintain a slight arch in lower back. • Grasp the Hand Grips[...]

37 S h o u l d e r E x e r c i s e s Shoulder Extension — (elbows stabiliz ed) Shoulder Shrug — Scapular Elev ation ST ART A CTION ST ART • Stand on the platform, facing the Power Rods®. • Reach down and grasp the Hand Grips, palms facing each other . • Let your arms hang at your sides. • Slowly raise your shoulders towar ds the back o[...]

38 S h o u l d e r E x e r c i s e s S capular P rotraction — (elbo ws stabiliz ed) S capular Depression ST ART A CTION ST ART • Lie on the bench, head toward the Power Rods®. • Grasp the Hand Grips and bring your arms straight down your sides along your trunk. • Tight en your trunk muscles to stabilize your spine while maintaining a sligh[...]

39 S h o u l d e r E x e r c i s e s L ying Fr ont Shoulder Raise — Shoulder Flexion (elbows stabiliz ed) ST ART A CTION ST ART • Sit on the bench facing Power Rods®. • Grasp the Hand Grips, palms facing down, arms straight. • Lie back slowly , suppor ting your head on the bench. • Keep your chest lif ted, maintaining a slight arch in yo[...]

40 S h o u l d e r E x e r c i s e s Shoulder Rotator Cuf f — Inter nal Rotation Shoulder Rotator Cuf f — Exter nal Rotation ST ART A CTION ST ART • Sit on the Bench, one side towar d the Pow er Rods®. • Using the arm far thest from the Po wer Rods®, grasp the Hand Grip nearest you and draw that upper arm into your torso , keeping your fo[...]

41 S h o u l d e r E x e r c i s e s S eated L ateral Shoulder Raise — Shoulder Flexion (elbo ws stabilized) ST ART A CTION ST ART • Sit on the bench facing Power Rods®. • Spread the cuff from the Hand Grips and slide them over your forearms , near the elbow . • Keep your chest lif ted, maintaining a slight arch in your lower back. • Rai[...]

42 B a c k E x e r c i s e s L ying L at Pulldo wns Lo w Bac k Extension — Seated (with hip ext ension) ST ART A CTION ST ART • Sit on the bench, facing Power Rods®. • Grasp the Hand Grips and slide them over your forearms , tightening near your elbows. • Brace your heels on the platform, knees bent comfortably , arms crossed in front of c[...]

43 B a c k E x e r c i s e s P ulldo wns — Shoulder Adduction (with elbo w flexion) Narr o w Pulldo wns with Hand Grips — Shoulder Extension (with elbo w flexion) ST ART A CTION ST ART • Attach a Hand Gr ip to each cable on the Lat T ower Pulleys . • Straddle the bench facing the Po wer Rods®, grasp a Hand Grip in each hand, palms facing[...]

44 B a c k E x e r c i s e s L ying L at Fly — Shoulder A dduction L ying Narro w L at Pulldo wns ST ART A CTION ST ART FINISH ST ART A CTION ST ART • Lie on your back , head toward P ower Rods®, knees at the edge of bench. • Grasp the Hand Grips, then straighten y our arms out to your sides, hands slightly above your head, palms facing away[...]

45 B a c k E x e r c i s e s S eated L at Ro ws — Shoulder Extension (and elbow flexion) ST ART A CTION ST ART • Sit on the bench facing Power Rods®, with your posterior near the back (leg extension) end of the bench. • Grasp the Hand Grips, palms facing each other . • Place your heels on the edge of the Standing Platform and bend your k [...]

46 B a c k E x e r c i s e s Bent Ov er Ro w ST ART A CTION ST ART • Stand on platform. Reach down and grasp the Squat attachment with palms facing backward. • Let your arms hang extending in the direction of the pulleys • Keep back flat and k nees bent • Begin your motion by moving elbows back as you bring the hand grips to a point below y[...]

47 A r m E x e r c i s e s T riceps Pushdo wn — Elbow Ext ension Single Arm Pushdo wn — Elbow Ext ension ST ART A CTION ST ART • Straddle the Seat Rail facing the Po wer Rods®, and grasp one Hand Gr ip , palm facing up. • Stand approximately 1-2 feet or .3-.6 m from Lat T ower (adjust for comfort). • Bring your arm in front of you, keepi[...]

48 A r m E x e r c i s e s F renc h Press — Elbo w Extension o ver head L ying T riceps Extension — Elbow Ext ension ST ART A CTION ST ART • Lie on the bench, head toward the Power Rods®, k nees bent and feet flat on the floor . • Reach overhead and grasp the Hand Grips, palms facing upward . • Keep your hands up, near your shoulders, sp[...]

49 A r m E x e r c i s e s Cr oss T riceps Extension L ying 45 ° T riceps Extension — Elbow Ext ension ST ART A CTION ST ART • Lie flat on the Bench, head towar d the Pow er Rods®. Keep your k nees bent and your feet flat on the floor . • Reach overhead and grasp the Hand Gr ips, palms facing up. • Keep your elbows bent, bringing your upp[...]

50 A r m E x e r c i s e s S eated T riceps Extension — Elbow Ext ension Standing Biceps Curl — Elbow Flexion (in supination) ST ART A CTION ST ART • Straddle the Seat Rail, facing the Po wer Rods®. • Reach down and grasp the Hand Grips, palms facing forward. • Straighten, keeping your arms by your sides, elbows loose. • Keeping your u[...]

51 A r m E x e r c i s e s S eated Biceps Curl — Flexion (in supination) L ying Biceps Curl — Elbow Flexion (in supination) ST ART A CTION ST ART • Sit on the bench, facing the Po wer Rods®. Keep your knees bent and feet flat on the floor . • Grasp the Hand Grips, keeping your arms straight and palms up. • Lie back completely with your h[...]

52 A r m E x e r c i s e s S eated Wrist Extension Standing Wrist Curl ST ART A CTION ST ART • Straddle the Seat Rail, facing the Po wer Rods®. • Reach down and grasp the Hand Grips, palms facing forward. • Straighten, keeping your upper arms and elbows by your sides, elbows loose. • Bend your elbows 90°, palms up, and maintain that posit[...]

53 A r m E x e r c i s e s Re v er se Curl — Elbow Flexion (in pr onation) S eated Wrist Curl — Wr ist Flexion ST ART A CTION ST ART • Sit facing the Po wer Rods® with your k nees bent, feet together and flat on the bench. Sit far back enough on the bench to maintain physical and cable tension throughout exer cise. • Grasp the Hand Grips, [...]

54 A r m E x e r c i s e s Standing Wrist Extension ST ART A CTION ST ART • Straddle the Seat Rail, facing the Po wer Rods®. • Reach down and grasp the Hand Grips, palms facing backward. • Straighten, keeping your upper arms and elbows by your sides. • Bend your elbows 90°, and hold that position for the duration of this exercise. • Slo[...]

55 A b d o m i n a l E x e r c i s e s Re v er se Crunc h — Spinal Flexion Resisted Re v er se Crunc h — Spinal Flexion ST ART A CTION ST ART • F ace the Pow er Rods®, and attach an Ank le Cuff to each ankle. • Lie back on the bench, head away from the Po wer Rods®. • Bend your hips and k nees at 90° angles, as shown. • Reach behind [...]

56 A b d o m i n a l E x e r c i s e s S eated (Resisted) Abdominal Crunc h — Spinal Flexion S eated (Resisted) Obliq ue Abdominal Crunc h — Spinal Flexion/Rotation ST ART A CTION ST ART • Cross one arm over the opposite shoulder , grasp a Hand Grip, and rest the hand on your shoulder or chest, palm facing down. • Lo wer back can start out [...]

57 A b d o m i n a l E x e r c i s e s T runk Rotation ST ART A CTION ST ART • Sit sideways on the bench, one side toward the Pow er Rods®. Grasp Hand Grip closest to you with both hands. • Raise both ar ms up near shoulder level, hands ex tended over the leg closest to the P ower Rods®. • Keep your elbows slightly bent. • Tight en your e[...]

58 L e g E x e r c i s e s Leg Extension ST ART A CTION ST ART • Sit on the Leg Extension Seat with your knees near the pivot point and the lower roller pads in front of your shins (see Star t image above). • Adjust your thighs to hip -width, pointing your k nee caps for ward . • Grasp the sides of the seat to stabilize yourself . • Sit up [...]

59 L e g E x e r c i s e s Ankle Ev er sion Ankle In v er sion ST ART A CTION ST ART • Sit on the Bench, with one side to the Pow er Rods®. • Attach an Ankle Cuff around the ball of the inside foot (closest to pulley). • Straighten the attached leg and sit up straight. • Allow the foot to rotate towar d the Power Rods®, keeping tension in[...]

60 L e g E x e r c i s e s Standing Hip Extension — (knee fl exed) Standing Hip Extension — (knee stabilized) ST ART A CTION ST ART • Stand to one side of the Seat Rail, facing the Pow er Rods®. • Secure the Ankle Cuff around the ank le fur thest from the rail. • Bend for ward 30-40° from your hips (not your waist) and very slightly be[...]

61 L e g E x e r c i s e s Standing Hip Abduction S eated Hip Adduction ST ART A CTION ST ART • Sit sideways on the bench and attach an Ank le Cuff to the ank le closest to the Po wer Rods®. • Sit far enough from the Pow er Rods® that there is tension in the cable at the star t of the exercise . • Lift leg with cuff in front of you, at a 45[...]

62 L e g E x e r c i s e s S eated Hip Abduction Standing Leg Kic kbac k — Hip and Knee Ext ension ST ART A CTION ST ART • Stand to one side of the Seat Rail, facing the Pow er Rods®. • Secure the Ankle Cuff around the ank le fur thest from the rail. Bend this leg approximately 90°. • Bend for ward 30-40° from your hips (not your waist) [...]

63 Sternocleidomastoid Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Brachioradialis Pronat or T eres Flexor Carpi Radialis T ensor F asciae Latae Iliopsoas Pectineus Rectus Femoris V astus Lateralis V astus Medialis Per oneus Longus Extensor Digitorum Longus Tibialis Anterior Posterior Deltoid Infraspinatus T[...]

64 Wha t Does This Wa rran t y Co ver ? Nautilus warrants to the o riginal p urchaser of the Bow f lex ® Elite ™ home gym that the Bow f le x® Elite ™ home gy m is free from defec ts in materials and work manship, when used for the pur pose intended, under normal conditions. This warrant y is ex tende d only to the original purchaser and is n[...]

© 20 04, Nautilus Inc. All Rights Reserved. 1400 N.E. 136th A ve., V ancouver , W A 98684. Bowflex, Bowflex Elite, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus Inc. Bowflex ® Elite ™ Home Gym Warranty Registration Card IMPORT ANT! MAIL WITHIN 30 DA YS OF PURCHASE Thanks for filling out [...]

Please fold ov er and tape befor e mailing Please fold ov er and tape befor e mailing Place Stamp Her e BO WFLEX ® Elite™ Home Gym 1 40 0 N.E. 136th A ve. V ancouver , W A 98684 What Is Covered Nautilus warrants to the original purchaser of the Bowflex ® Elite ™ home gym that the Bowflex ® Elite ™ home gym is free from defects in materials[...]

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©2004 Nautilus Inc. All rights reserved. 1400 N.E. 136th A ve., V ancouver, W A 98684. Bowflex, Bowflex Elite, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus, Inc. This manual is written and designed by industr y professionals. If you have any questions regarding your Bowflex® Elite™ Home[...]