Special Edition Includes: Dr. Ellington Darden’s Six Week Fast Fat Loss – Body Leanness Program �������� The Bowflex® Ultimate™ Home Gym Owner's Manual Written By: Tom Purvis RPT, RTS Registered Physical Therapist and founder of the Resistance Training Specialist Program ��������������� 51370 Rev AA (2004) Table of Contents Important Safety Precautions ......................................................3 Barbell Bent Over Row .............................................................. 38 Getting To Know Your Machine ................................................. 4 About Your Bowflex® Ultimate™ Home Gym Arm Exercises Attachments .................................................................................9 French Press ............................................................................. 39 Using Your Machine ..................................................................10 Lying Triceps Extension ...........................................................39 Defining Your Goals .................................................................. 12 Lying 45 Degree Triceps Extension .......................................... 40 Exercising Properly ....................................................................14 Triceps Pushdown ..................................................................... 40 “Rope” Pushdowns .....................................................................41 The Workouts Single-Arm Pushdown ................................................................41 The 20 Minute Better Body Workout .......................................15 Cross Triceps Extension ............................................................42 Advanced General Conditioning ............................................. 15 Triceps Kickback ....................................................................... 42 20 Minute Upper / Lower Body .................................................16 Seated Triceps Extension .......................................................... 43 Body Building ............................................................................17 Standing Biceps Curl ................................................................. 43 Circuit Training Anaerobic / Cardiovascular .......................... 18 Seated Biceps Curl ..................................................................... 44 True Aerobic Circuit Training ................................................. 19 Seated Wrist Extension ............................................................. 44 Strength Training ..................................................................... 20 Standing Wrist Extension ........................................................ 45 Seated Wrist Curl ..................................................................... 45 Chest Exercises Standing Wrist Curl .................................................................. 46 Bench Press ...............................................................................21 Reverse Curl ...............................................................................46 Chest Fly ...................................................................................21 Lying Biceps Curl ........................................................................47 Incline Bench Press .................................................................. 22 Reverse Grip Barbell Curls .........................................................47 Decline Bench Press .................................................................. 23 Barbell Curls .............................................................................. 48 Resisted Punch ......................................................................... 23 Lying Cable Crossover ............................................................. 24 Abdominal Exercises Flat Barbell Bench Press ............................................................ 24 Seated (resisted) Abdominal Crunch ...................................... 49 Seated (resisted) Oblique Crunch ............................................49 Shoulder Exercises Reverse Crunch ........................................................................ 50 Seated Shoulder Press ...............................................................25 Resisted Reverse Crunch ..........................................................50 Front Shoulder Press ................................................................ 25 Trunk Rotation ......................................................................... 51 Rear Deltoid Rows .................................................................... 26 Abdominal Crunch ...................................................................51 Standing Lateral Shoulder Raise ............................................... 26 Seated Lateral Shoulder Raise ................................................... 27 Leg Exercises Scapular Protraction ................................................................. 27 Leg Extension ........................................................................... 52 Scapular Depression .................................................................28 Leg Curl .................................................................................... 52 Shoulder Rotator Cuff — Internal Rotation ............................. 28 The Squat ................................................................................... 53 Shoulder Rotator Cuff — External Rotation ........................... 29 Leg Press ...................................................................................53 Shoulder Extension .................................................................. 29 Lying (Prone) Leg Curl ............................................................ 54 Shoulder Shrug ......................................................................... 30 Standing Hip Extension ............................................................ 54 Barbell Shoulder Shrug ..............................................................30 Standing Hip Flexion ............................................................... 55 Lying Front Shoulder Raise .......................................................31 Seated Leg Curl .........................................................................55 Reverse Fly .................................................................................31 Lying Leg Extension .................................................................56 Military Press ............................................................................ 32 Seated (straight Leg) Calf Raise ...............................................56 Standing Leg Kickback .............................................................57 Back Exercises Kneeling Leg Kickback ..............................................................57 Lying Shoulder Pullover ............................................................ 33 Standing Hip Abduction ...........................................................58 Wide Pulldowns ........................................................................ 33 Seated Hip Adduction ...............................................................58 Narrow Pulldowns .................................................................... 34 Seated Hip Abduction ................................................................59 Lying Lat Pulldowns ................................................................ 34 Ankle Inversion ........................................................................ 59 Lying Narrow Lat Pulldowns .................................................... 35 Ankle Eversion ......................................................................... 60 Low Back Extensions ................................................................ 35 Deadlift ...................................................................................... 60 Seated Lat Rows .........................................................................36 Stiff-Leg Deadlift ....................................................................... 61 Lying Lat Fly ..............................................................................36 Reverse Grip Pulldowns ............................................................ 37 Fast Fat Loss Now Scapular Retraction .................................................................. 37 The Bowflex® Body Leanness Program Stiff Arm Pulldown .................................................................. 38 By Dr. Ellington Darden ............................................................63 Important Safety Precautions 3 • Always read and follow the Warning and Safety only, and is not meant for use by institutions. labels attached to your Bowflex® Ultimate™ ™ home gym. Do not remove these labels. If you • Maximum user weight for the Bowflex® Ultimate need replacement labels, please call a Nautilus® home gym is 300 pounds (136 kg). For your safety, Representative at (800) 605-3369. do not use or allow others to use the Bowflex® Ultimate™ home gym if they weigh in excess of 300 • Read the owner’s manual and follow it carefully pounds (136 kg). before using the machine. • Allow a workout area of at least 7’ x 9’ (2.1 m x 2.7 • Parents and others in charge of children should be m) of free space for safe operation of the Bowflex® aware of their responsibility, because the natural Ultimate™ home gym. play instinct and the fondness for experimenting of children can lead to situations and behavior for • Keep your body