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The Bowflex Ultimate 2 Owner’S Manual and Fitness Guide

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Special Edition Includes: Dr. Ellington Darden’s Six Week Fast Fat Loss – Body Leanness Program ® The Bowflex Ultimate 2 Owner’s Manual and Fitness Guide (Shown with optional accessories) www.bowflex.com 000-4302-091530.D i Owner’s Manual and Fitness Guide Table of Contents Safety Precautions . 1 Arm Exercises (continued) Lying 45° Triceps Extension . 39 Cross Triceps Extension . 39 Get To Know Your Bowflex Ultimate® 2 . 2 Standing Biceps Curl . 40 Seated Biceps Curl . 40 Using Your Bowflex Ultimate® 2 . 3 Preacher Curl . 41 Reverse Tricep Pushdown . 41 About Your Bowflex Ultimate® 2 Attachments . 7 Standing Biceps Curl with Pulleys . 42 Tricep Kickback . 42 Defining Your Goals . 13 Lying Biceps Curl . 43 Seated Wrist Extension . 43 Exercising Properly . 15 Standing Wrist Curl . 44 Reverse Curl . 44 The Workouts . 16 Seated Wrist Curl. 45 Standing Wrist Extension . 45 Chest Exercises “Rope” Pushdowns . 46 Bench Press . 22 Resisted Dip. 46 Chest Fly . 22 Decline Bench Press . 23 Abdominal Exercise Incline Bench Press. 23 Reverse Crunch . 47 Resisted Punch . 24 Resisted Reverse Crunch . 47 Lying Cable Crossover . 24 Seated (Resisted) Abdominal Crunch . 48 Decline Chest Fly . 25 Seated (Resisted) Oblique Abdominal Crunch. 48 Ab Crunch using optional Ab Crunch Attachment. 49 Shoulder Exercises Trunk Rotation . 49 Rear Deltoid Rows . 26 Standing Lateral Shoulder Raise . 26 Leg Exercises Seated Shoulder Press. 27 Leg Extension. 50 Front Shoulder Raise . 27 Lying Leg Extension . 50 Shoulder Extension . 28 Squat using Squat Attachment . 51 Shoulder Shrug . 28 Lunge . 51 Scapular Protraction . 29 Ankle Eversion . 52 Scapular Depression . 29 Ankle Inversion . 52 Lying Front Shoulder Raise . 30 Standing Hip Extension . 53 Reverse Fly . 30 Standing Hip Abduction . 53 Seated Lateral Shoulder Raise . 31 Seated Hip Adduction . 53 Scapular Retraction . 31 Seated Hip Abduction . 54 Rotator Cuff External Rotation . 32 Standing Leg Kickback . 55 Rotator Cuff Internal Rotation . 32 Seated Calf Press . 55 Stiff Arm Pulldown . 33 Dorsi Flexion . 56 Leg Press . 56 Back Exercises Standing Calf Press . 57 Lying Lat Pulldowns . 34 Standing Hip Flexion . 57 Low Back Extension . 34 Wide Squat . 58 Wide Pulldowns . 35 Leg Curl Knee Flexion . 59 Narrow Pulldowns with Hand Grips . 35 Seated Lat Rows . 36 Muscle Chart . 60 Reverse Grip Pulldowns . 36 The Bowflex® Body Leanness Program Standing Lat Row. 37 By Ellington Darden, Ph.D. 61 Wide Pulldowns with Grip . 37 Bowflex Ultimate® 2 Warranty . 81 Arm Exercises Triceps Pushdown . 38 Bowflex Ultimate™ 2 Warranty Card . 83 French Press . 38 Safety Precautions 1 • Always read and follow the Warning and Safety • This machine is meant for individual consumer labels attached to your Bowflex Ultimate® 2. use only, and is not meant for use by Do not remove these labels. If you need institutions. replacement labels, please call a Nautilus® • Maximum user weight for the Bowflex Representative at (800) 605-3369. Ultimate® 2 is 300 pounds (136 kg). For your • Read the owner’s manual and follow it carefully safety, do not use or allow others to use the before using the machine. Bowflex Ultimate® 2 if they weigh in excess of 300 pounds (136 kg). • Parents and others in charge of children should be aware of their responsibility, because the • Allow a workout area of at least 8’4” x 6’6” (2.6 natural play instinct and the fondness for m x 2 m) of free space for safe operation of the experimenting of children can lead to situations Bowflex Ultimate® 2 . and behavior for which the training equipment is • Keep your body weight centered on the not intended. machine, seat, or base frame platform while • Never allow children to use the Bowflex exercising. Ultimate® 2 unsupervised. To do so could • When using the Bowflex Ultimate® 2 home gym result in injury. If children are allowed to use for standing leg exercises, always grasp the Lat the equipment, their mental and physical Tower on your machine for stability. development should be taken into account. They should be controlled and instructed on • Keep out of the path of the Power Rod® units the correct use of the equipment. when exercising and make certain that observers also stand clear of the Bowflex Ultimate® 2 when • This equipment is under no circumstances the Power Rod® units are in use. suitable as a children’s toy. • Never move or adjust the seat while sitting on it. • Inspect your machine for any worn or loose Never stand on the seat. components prior to use. Tighten or replace any worn or loose components prior to use. • When hooking up Power Rod® units do not Pay close attention to cables, or belts and stand directly looking over the top of the rods. their connections. Stand off to the side while attaching rods. • Never use dumbbells or other weight equipment • Never attempt to exercise with more resistance to incrementally increase the weight resistance. than you are physically able to handle. Use only the Power Rod® units that came with • Keep cables and Power Rod® units bound with your Bowflex Ultimate® 2 . the rod binding strap when not in use. • Set up and use your Bowflex Ultimate® 2 on a • Before exercising, make sure the cable pulley hard, level surface. system is properly secured, properly attached, • Do not wear any loose or dangling clothing or and in perfect working condition. jewelry while using the Bowflex Ultimate® 2. • All exercises in this manual are based on the Stand clear of all moving components. calibrated resistance and capacity levels of • Before beginning any exercise program consult the Bowflex Ultimate® 2. Exercises your physician or health care professional. not in this manual are not recommended by Only he or she can determine the exercise the manufacturer. program that is appropriate for your particular • Never attempt to exercise while the seat rail is age and condition. If you experience any light- in the folded position unless you are specifically headedness, dizziness, or shortness of breath instructed to do so. while exercising, stop the exercise and consult your physician. 2 Get to Know Your Bowflex Ultimate® 2 Please take your time to read through the entire manual and follow it carefully before attempting to use your Bowflex Ultimate® 2. Also locate and read all warning labels that are posted on the machine. It’s important to understand how to properly perform each exercise before you do so using Power Rod® Squat Preacher Curl Ab Curl Resistance. Attachment Attachment Attachment (optional) Bowflex Ultimate® 2 Parts Reference Guide Lat Bar Rests Vertical Main Frame Lat Bar Rod Hook Cable Bench Adjustable Pulley System Preacher Curl Attachment Pulley Frame Rod Box Seat Pulley Hand Grip/ Ankle Cuff Leg Extension/ Standing/Squat Plat- Leg Curl Attachment Spring Lock Seat Rail form Seat Pin 3 Using Your Bowflex Ultimate® 2 Power Rod® Resistance Hooking up the closest rod first prevents rods from crossing over the top of The Power Rod® units are made from a special one another. composite material. Your rods are sheathed with a protective black rubber coating. Each rod is marked with its weight rating on the “Rod Safety Cap”. When hooking the Power Rod® units to the cable Adjusting And hooks, do not stand Understanding directly over the tops of The Resistance the rods. Stand off to one side when connecting The Bowflex Ultimate® 2 and disconnecting the comes with 310 lb. (140 kg) Power Rod® units from the of nominal resistance {one cables. 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 two pairs of When You Are Not 50 lb. (22.5 kg) rods}. If you Using Your upgraded to a 410 lb. (185 ® kg) capacity, you will have Bowflex Ultimate 2 ® an additional pair of 50 lb. (22.5 kg) Power Rod Disconnect the units. cables from the ® Note: The actual resistance supplied by the Power Rod units rods can vary because of when your are not using your Bowflex environmental conditions, ® such as temperature or Ultimate 2. Use the humidity. rod binding strap included with your machine to bind all Hooking The Power Rod® the rods together at Units To The Cables the top. You can also You may use one rod place your cables or several rods in and grips through the strap to keep them out combination, to create of the way. your desired resistance level. To hook multiple rods up To upgrade to 410 pounds to one cable, bend the (185 kg) of Power Rod® closest rod toward the Resistance please cable and place the cable call 1-800-663-6315 hook through that rod cap. You can then hook up the next closest rod through the same cable hook. 4 Using Your Bowflex Ultimate® 2 Folding & Moving Your Bowflex Ultimate® 2 Maintenance & Care of Your Bowflex Ultimate® 2 Folding and moving your Bowflex Inspect your machine for any worn or loose Ultimate® 2 is easy. Follow the simple components prior to use. Tighten or replace steps below to fold your Bowflex any worn or loose components prior to Ultimate® 2. Once it’s ­folded, use. Pay close attention to cables, or belts simply roll it away. and their connections. 1. Remove all attachments and Clean the bench with a non-abrasive household the bench from the machine. cleanser after each use. This will keep it looking 2. Lock the sliding seat in the new. Do not use automotive cleaner, which can forward locked position. make the bench too “slick.” 3. Lift the seat rail (toward the Power Rod® units) and lock it Review all warning notices. The safety and in the upright position using integrity designed into a machine can only be the rail securing device.
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