Bowflex Ultimate 2 Owner's Manual And Fitness Manual
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Bowflex Ultimate 2 Owner's Manual And Fitness Manual

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Special Edition Includes:
Dr. Ellington Darden's
Six Week Fast Fat Loss –
Body Leanness Program
000-4302-091530.D
The Bowflex Ultimate
(Shown with optional accessories)
Purchased Sept. 9, 2014
Purchased Sept. 9, 2014
by Alessandro Mencos
by Alessandro Mencos
Owner's Manual
and Fitness Guide
by Alessandro MK
by Alessandro MK
2
®

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  • Page 1 Special Edition Includes: Dr. Ellington Darden’s Six Week Fast Fat Loss – Body Leanness Program The Bowflex Ultimate ® Owner’s Manual and Fitness Guide (Shown with optional accessories) Purchased Sept. 9, 2014 Purchased Sept. 9, 2014 by Alessandro MK by Alessandro MK...

  • Page 2: Safety Precautions

    They should be controlled and instructed on ® when exercising and make certain that observers the correct use of the equipment. also stand clear of the Bowflex Ultimate 2 when ® the Power Rod units are in use. ®...

  • Page 3: Parts Reference Guide

    Get to Know Your Bowflex Ultimate ® Please take your time to read through the entire manual and follow it carefully before attempting to use your Bowflex Ultimate ® Also locate and read all warning labels that understand how to properly perform each exercise before you do so using Power Rod ®...
  • Page 4 Using Your Bowflex Ultimate ® 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.

  • Page 5: Chest Exercises

    22 22 Chest Exercises Bench Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: START FINISH Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION upper arms and torso throughout hands. straightening your arms motion.

  • Page 6: Decline Bench Press

    Chest Exercises Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: START FINISH Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION your upper arms and torso at the hands. forward, straightening start of the motion, and slightly your arms while moving less than 90°...

  • Page 7: Lying Cable Crossover

    Chest Exercises Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction Muscles worked: START FINISH Anterior Deltoid; Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION as your trunk rotates with the away from the Power Rod rotate your trunk and press ®...

  • Page 8: Decline Chest Fly

    Chest Exercises Decline Chest Fly Muscles worked: START FINISH Bench Position: Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION your upper arms and your torso straight behind your body, outward, maintaining the throughout the exercise. grasp the handles, and elbow in a slightly bent slightly bend your elbows position throughout the...

  • Page 9: Shoulder Exercises

    Shoulder Exercises Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: START FINISH Rotator Cuff; Upper Latissimus; Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips Power Rod units. slowly, move your elbows ®...

  • Page 10: Front Shoulder Raise

    Shoulder Exercises Seated Shoulder Press — Shoulder Adduction (and elbow extension) Muscles worked: START FINISH Front Deltoids; Upper Trapezius; Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips away from the Power Rod over your head, focusing on ®...

  • Page 11: Shoulder Extension

    Shoulder Exercises Shoulder Extension — (elbows stabilized) Muscles worked: START FINISH boids; Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips Power Rod units. pinching shoulder blades ® together. on floor. palms facing down, arms straight and at moving your hands in an approximately a 45°...

  • Page 12: Scapular Depression

    Shoulder Exercises Scapular Protraction — (elbows stabilized) Muscles worked: START FINISH Serratus Anteriors Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION on floor. Lean head back against grasp the Hand Grips and and in line with the cables, the bench.

  • Page 13: Lying Front Shoulder Raise

    Shoulder Exercises Lying Front Shoulder Raise — Shoulder Flexion (elbows stabilized) Muscles worked: START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips Power Rod units. straight, move them in ® on floor. an arc upwards until they are directly over your palms facing down, arms...

  • Page 14: Scapular Retraction

    Shoulder Exercises Seated Lateral Shoulder Raise — Shoulder Flexion (elbows stabilized) Muscles worked: START FINISH Trapezius Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips Power Rod units. out to your sides, nearly ® on floor.

  • Page 15: Rotator Cuff Internal Rotation

    Shoulder Exercises Rotator Cuff External Rotation Muscles worked: START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION entire exercise. DO NOT USE side towards the Power Rod® from your abdomen and out to the side, keeping your units.

  • Page 16: Stiff Arm Pulldown

    Shoulder Exercises Stiff Arm Pulldown Muscles worked: START FINISH Latissimus Dorsi Bench Position: Removed Accessory: Lat Bar Pulleys: Lat Tower Success Tips START ACTION stand facing the Power lowering your shoulders units straddling the down and together. ® throughout the entire motion. rail.

  • Page 17: Back Exercises

    Back Exercises Lying Lat Pulldowns Muscles worked: START FINISH Rear Deltoids Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION on floor. Lean head back against head near the Power Rod pulling your shoulder blades ®...

  • Page 18: Narrow Pulldowns With Hand Grips

    Back Exercises Wide Pulldowns — Shoulder Adduction (with elbow flexion) Muscles worked: START FINISH Rear Deltoids; Biceps Bench Position: Flat Bench Forward Accessory: Bent Lat Bar Pulleys: Lat Tower START ACTION Success Tips using the wide grip shoulder blades together determined by following while simultaneously on floor.

  • Page 19: Reverse Grip Pulldowns

    Back Exercises Seated Lat Rows — Shoulder Extension (and elbow flexion) Muscles worked: START FINISH Rear Deltoids; Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips Power Rod units, with your pinching your shoulder ®...
  • Page 20 Back Exercises Standing Lat Row Muscles worked: START FINISH Latissimus Dorsi; Rear Deltoids; Bench Position: Folded Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips the platform facing away backward as you bring the backward. from the Power Rod units, handles to a point below ®...

  • Page 21: Arm Exercises

    Arm Exercises Triceps Pushdown — Elbow Extension Muscles worked: START FINISH Triceps Bench Position: Removed Accessory: Bent Lat Bar Pulleys: Lat Tower Success Tips START ACTION and your wrists straight. facing the Power Rod stationary, elbows next to ® units. trunk, slowly push your arms downward in a gentle and maintain a slight arch in...

  • Page 22: Lying 45 Triceps Extension

    Arm Exercises ° Lying 45 Triceps Extension — Elbow Extension Muscles worked: START FINISH Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION and your wrists straight toward the Power Rod stationary and next to your ®...

  • Page 23: Standing Biceps Curl

    Arm Exercises Standing Biceps Curl — Elbow Flexion (in supination) Muscles worked: START FINISH Biceps Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION and a very slight arch in your facing the Power Rod units. stationary and your elbows ®...

  • Page 24: Preacher Curl

    Arm Exercises Preacher Curl — Elbow Flexion (in supination) Muscles worked: START FINISH Biceps; Brachialis; Brachioradialis Bench Position: Seat Accessory: Preacher Curl Attachment Pulleys: Squat Platform Success Tips START ACTION facing away from the Power an arc toward your head units.

  • Page 25: Tricep Kickback

    Arm Exercises Standing Biceps Curl (with Pulleys) — Elbow Flexion (in supination) Muscles worked: START FINISH Biceps; Brachialis; Brachioradialis Bench Position: Folded Accessory: Hand Grips Pulleys: Squat Platform Success Tips START ACTION forward and backward. on the platform facing away slowly curl the handles from the Power Rod units,...

  • Page 26: Lying Biceps Curl

    Arm Exercises Lying Biceps Curl — Elbow Flexion (in supination) Muscles worked: START FINISH Biceps; Brachialis; Brachioradialis Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION and your wrists straight the Power Rod units. Keep and up, toward your ®...

  • Page 27: Standing Wrist Curl

    Arm Exercises Standing Wrist Curl Muscles worked: START FINISH Biceps; Flexor Digitorum, Flexor Carpi Radialis Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips facing the Power Rod stationary and your elbows ® muscles tight and a very slight units.

  • Page 28: Standing Wrist Extension

    Arm Exercises Seated Wrist Curl — Wrist Flexion Muscles worked: START FINISH Flexor Digitorum; Flexor Carpi Radialis Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips ® units with your knees bent, towards the front of your the front of the forearms at all feet together and flat on the forearms.

  • Page 29: Resisted Dip

    Arm Exercises “Rope” Pushdown — Elbow Extension Muscles worked: START FINISH Triceps Bench Position: Removed Accessory: Hand Grips Pulleys: Lat Tower Success Tips START ACTION and your wrists straight. the Power Rod units. stationary, elbows next to ® trunk, slowly straighten your arms downward, in and maintain a slight arch in opposite Hand Grip (right to...

  • Page 30: Abdominal Exercises

    Abdominal Exercises Reverse Crunch — Spinal Flexion Muscles worked: START FINISH Rectus Abdominus; Obliques Bench Position: Flat Bench Back Accessory: None Pulleys: None Success Tips START ACTION hips stationary. Relax your neck. the Power Rod units, grasp slowly curly your hips ®...
  • Page 31 Abdominal Exercises Seated (Resisted) Abdominal Crunch — Spinal Flexion Muscles worked: START FINISH Rectus Abdominus; Obliques Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION chin—your head should follow both hands, drawing them only your torso, slowly the rib motion rather than lead it.

  • Page 32: Trunk Rotation

    Abdominal Exercises Ab Crunch — using optional Ab Crunch Attachment Muscles worked: START FINISH Rectus Abdominus; Obliques Bench Position: Flat Bench Back Accessory: Ab Crunch Attachment Pulleys: Squat Platform Success Tips START ACTION your back removed, legs toward the slowly curl your shoulders Power Rod units, knees toward your knees as far as...

  • Page 33: Leg Exercises

    Leg Exercises Leg Extension Muscles worked: START FINISH Quadriceps Bench Position: Leg Extension Seat Accessory: Leg Extension Pulleys: Leg Extension Success Tips START ACTION not “kick” into the extension. with your knees near the pivot slowly straighten your legs, point and the lower roller pads moving your feet forward in front of your shins (see Start then upward until your legs...
  • Page 34 Leg Exercises Squat — using Squat Attachment Muscles worked: START FINISH Quadriceps; Hamstrings; Bench Position: Folded up with Squat Attachment installed Accessory: Squat Attachment Pulleys: Squat Attachment START ACTION Success Tips assembly knees bend. Keep your chest up, back flat as your hips move backward.

  • Page 35: Ankle Eversion

    Leg Exercises Ankle Eversion Muscles worked: START FINISH Peroneals Bench Position: Flat Bench Forward Accessory: Foot Harness Pulleys: Chest Bar Pulleys Success Tips START ACTION the ankle—keep the rest of your side to the Power Rod outward, away from ® body motionless.

  • Page 36: Standing Hip Abduction

    Leg Exercises Standing Hip Extension — (knee flexed) Muscles worked: START FINISH START FINISH Bench Position: Removed Accessory: Foot Harness Pulleys: Chest Bar Success Tips START ACTION aligned, abs tight and a very Seat Rail, facing the Power tightening your glutes and slight arch in your lower back.

  • Page 37: Seated Hip Adduction

    Leg Exercises Seated Hip Adduction Muscles worked: START FINISH Bench Position: Flat Bench Back Accessory: Foot Harness Pulleys: Chest Bar Success Tips START ACTION front of the stabilized leg. attach a Foot Harness to the leg to move inward, toward ankle closest to the Power Rod the center as you face ®...

  • Page 38: Standing Leg Kickback

    Leg Exercises Standing Leg Kickback — Hip and Knee Extension Muscles worked: START FINISH Bench Position: Removed Accessory: Foot Harness Pulleys: Chest Bar Success Tips START ACTION aligned, abs tight and a very Seat Rail, facing the Power backwards, straightening slight arch in your lower back.

  • Page 39: Dorsi Flexion

    Leg Exercises Dorsi Flexion Muscles worked: START FINISH Tibia Dorsi Bench Position: Removed Accessory: Foot Harness Pulleys: Chest Bar Success Tips START ACTION toward the Power Rod foot towards you. ® units. slip off. position. your right foot, bend your knee, place your heel on the bench, and sit upright such that there is tension...

  • Page 40: Standing Hip Flexion

    Leg Exercises Standing Calf Press Muscles worked: START FINISH Soleus Bench Position: Folded Accessory: Squat Bar Pulleys: Squat Platform Success Tips START ACTION position, ONLY ankle motion assembly and stand under balls of your feet as high as should be allowed. the squat attachment.
  • Page 41 Leg Exercises Wide Squat Muscles worked: START FINISH Quadriceps; Hamstrings; Bench Position: Folded up with Squat Attachment Installed Accessory: Squat Attachment Pulleys: Squat Attachment START ACTION Success Tips assembly. knees bend. Keep your chest up, back flat as your hips move backward. same direction as your toes.

  • Page 42: Leg Curl Knee Flexion

    Leg Exercises Leg Curl Knee Flexion Muscles worked: START FINISH Biceps Femoris, Semimembrano- sus, Semitenonosus and Gastrocne- mius Bench Position: Connected to Leg Extension Seat Accessory: Leg Extension Seat Pulleys: Base START ACTION Success Tips and leg curl pads, and step bringing your feet upward between the pads and the and then toward your hips...

  • Page 43: Muscle Chart

    Muscle Chart Sternocleidomastoid Trapezius Pectoralis Major Anterior Deltoid Serratus Anterior Posterior Deltoid Medial Deltoid Infraspinatus Biceps Rectus Abdominus Teres Major Brachialis Flexor Digitorum Superficials Triceps External Obliques Latissimus Dorsi Brachioradialis Erector Pronator Teres Spinae Flexor Carpi Gluteus Radialis Medius Tensor Gluteus Fasciae Maximus...
  • Page 44 This manual is written and designed by industry professionals. If you have any questions regarding your Bowflex Ultimate 2 or any ® instructions found in this manual, please call 1-800-605-3369 for assistance. (Shown with optional accessories) ©2009. Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, Bowflex Ultimate and Power Rod are either registered trademarks or trademarks of Nautilus, Inc.

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