Bowflex ULTIMATE Manuals

Bowflex ULTIMATE Manuals

Manuals and User Guides for Bowflex ULTIMATE. We have 4 Bowflex ULTIMATE manuals available for free PDF download: Owner's Manual, Assembly Manual

Bowflex ULTIMATE Owner's Manual

Bowflex ULTIMATE Owner's Manual (110 pages)

Bowflex Home Gym Owner's Manual

Brand: Bowflex | Category: Home Gym | Size: 8.43 MB

Table of Contents

Home Gym
1
Table of Contents
2
Important Safety Precautions
3
Getting to Know Your Machine
4
- How to Use
  5
- Power Rod Resistance
  5
- Safety Precautions
  5
- Using Your Machine
  5
- The Workout Bench
  6
- Hand Grips
  7
About Your Bowflex ® Ultimate ™ Home Gym Attachments
9
Using Your Machine
10
Defining Your Goals
12
- Designing Your Own Program
  13
- Reaching Your Goals
  13
- Cool down
  14
- Performing Your Routine
  14
- Working out
  14
Exercising Properly
14
The Workouts

15
Chest Exercises

21
- Bench Press
  21
- Chest Fly
  21
- Incline Bench Press
  22
- Decline Bench Press
  23
- Resisted Punch
  23
- Lying Cable Crossover
  24
- Flat Barbell Bench Press
  24
Shoulder Exercises

25
- Seated Shoulder Press
  25
- Front Shoulder Press
  25
- Rear Deltoid Rows
  26
- Standing Lateral Shoulder Raise
  26
- Seated Lateral Shoulder Raise
  27
- Scapular Protraction
  27
- Scapular Depression
  28
- Shoulder Rotator Cuff - Internal Rotation
  28
- Shoulder Rotator Cuff - External Rotation
  29
- Shoulder Extension
  29
- Shoulder Shrug
  30
- Barbell Shoulder Shrug
  30
- Lying Front Shoulder Raise
  31
- Reverse Fly
  31
- Military Press
  32
Back Exercises

33
- Lying Shoulder Pullover
  33
- Wide Pulldowns
  33
- Narrow Pulldowns
  34
- Lying Lat Pulldowns
  34
- Lying Narrow Lat Pulldowns
  35
- Low Back Extensions
  35
- Seated Lat Rows
  36
- Lying Lat Fly
  36
- Reverse Grip Pulldowns
  37
- Scapular Retraction
  37
- Stiff Arm Pulldown
  38
- Barbell Bent over Row
  38
Arm Exercises

39
- French Press
  39
- Lying Triceps Extension
  39
- Lying 45 Degree Triceps Extension
  40
- Triceps Pushdown
  40
- Rope" Pushdowns
  41
- Single-Arm Pushdown
  41
- Cross Triceps Extension
  42
- Triceps Kickback
  42
- Seated Triceps Extension
  43
- Standing Biceps Curl
  43
- Seated Biceps Curl
  44
- Seated Wrist Extension
  44
- Standing Wrist Extension
  45
- Seated Wrist Curl
  45
- Standing Wrist Curl
  46
- Reverse Curl
  46
- Lying Biceps Curl
  47
- Reverse Grip Barbell Curls
  47
- Barbell Curls
  48
Abdominal Exercises

49
- Seated (Resisted) Abdominal Crunch
  49
- Seated (Resisted) Oblique Crunch
  49
- Reverse Crunch
  50
- Resisted Reverse Crunch
  50
- Trunk Rotation
  51
- Abdominal Crunch
  51
Leg Exercises

52
- Leg Extension
  52
- Leg Curl
  52
- The Squat
  53
- Leg Press
  53
- Lying (Prone) Leg Curl
  54
- Standing Hip Extension
  54
- Standing Hip Flexion
  55
- Seated Leg Curl
  55
- Lying Leg Extension
  56
- Seated (Straight Leg) Calf Raise
  56
- Standing Leg Kickback
  57
- Kneeling Leg Kickback
  57
- Standing Hip Abduction
  58
- Seated Hip Adduction
  58
- Seated Hip Abduction
  59
- Ankle Inversion
  59
- Ankle Eversion
  60
- Deadlift
  60
- Stiff-Leg Deadlift
  61
Fast Fat Loss Now

63
- The Bowflex Body Leanness Program
  63
- By Dr. Ellington Darden
  63
  - Assembly Instructions
    87
  - Parts List
    90
  - Warranty Information
    109
  - Week Satisfaction Guarantee
    109

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Bowflex ULTIMATE Owner's Manual

Bowflex ULTIMATE Owner's Manual (83 pages)

Bowflex Owner's Manual Fitness Guide Home Gym

Brand: Bowflex | Category: Fitness Equipment | Size: 2.34 MB

Table of Contents

Bowflex ULTIMATE Owner's Manual

Bowflex ULTIMATE Owner's Manual (83 pages)

Brand: Bowflex | Category: Fitness Equipment | Size: 8.47 MB

Table of Contents

Table of Contents
2
Getting to Know Your Machine
3
Using Your Machine
4
Safety
4
Defining Your Goals
12
Exercising Properly
14
The Workouts
15
Advanced General Conditioning
15
Minute Upper / Lower Body
16
Body Building
17
True Aerobic Circuit Training
19
Strength Training
20
Bench Press
20
Chest Fly
21
Incline Bench Press
22
Decline Bench Press
23
Resisted Punch
23
Lying Cable Crossover
24
Flat Barbell Bench Press
24
Shoulder Exercises
25
Seated Shoulder Press
25
Rear Deltoid Rows
26
Standing Lateral Shoulder Raise
26
Seated Lateral Shoulder Raise
27
Scapular Protraction
27
Scapular Depression
28
Shoulder Rotator Cuff EXTERNAL
29
Shoulder Extension
29
Shoulder Shrug
30
Lying Front Shoulder Raise
31
Reverse Fly
31
Militarypress
32
Back Exercises
33
Lying Shoulder Pullover
33
Wide Pulldowns
33
Narrow Pulldowns
34
Lying Lat Pulldowns
34
Lying Narrow Lat Pulldowns
35
Low Back Extensions
35
Seated Eat Rows
36
Lying Lat Fly
36
Reverse Grip Pulldowns
37
Scapular Retraction
37
Stiff Arm Pulldown
38
Barbell Bent over Row
38
Lying Triceps Extension
39
Arm Exercises
39
French Press
39
- Lying 45 Degree Triceps Extension
  40
- Triceps Pushdown
  40
- Rope" Pushdowns
  41
- Singlearm Pushdown
  41
- Cross Triceps Extension
  42
- Triceps Kickback
  42
- Standing Seated Biceps Curl
  43
  - Seated Biceps Curl
    44
  - Seated Wrist Extension
    44
  - Standing Wrist Extension
    45
Seated Wrist Curl
45
- Reverse Curl
  46
- Standing
  46
- Reverse Grip Barbell Curls
  47
- Barbell Curls
  48
- Abdominal
  49
Lying Biceps Curl
47
Seated
49
- Reverse Crunch
  50
- Trunk Rotation
  51
- Abdominal
  51
- Abdominal Crunch
  51
- Leg Exercises
  52
Leg Extension
52
- Leg Curl
  52
- The Squat
  53
  - Leg Press
    53
  - Lying (Prone) Leg Curl
    54
  - Standing Hip Extension
    54
  - Standing Hip Flexion
    55
- Seated Leg Curl
  55
- Lying Leg Extension
  56
- Seated (Straight Leg) Calf Raise
  56
  - Standing Leg Kickback
    57
  - Kneeling Leg Kickback
    57
- Standing
  58
- Standing Hip Abduction
  58
- Seated Hip Adduction
  58
Seated Hip Abduction
59
- Ankle Inversion
  59
Ankle Eversion
60
Deadlifl
60
Stiff Leg Deadlifl
61

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Bowflex ULTIMATE Assembly Manual

Bowflex ULTIMATE Assembly Manual (24 pages)

Brand: Bowflex | Category: Home Gym | Size: 2.22 MB

Table of Contents

Assembly Manual
1
Basic Assembly Principles
2
Tools You will Need
2
Finished Photos
2
Table of Contents
2
BOWFLEX Ultimate Parts Reference Guide
3
Base Unit Assembly
4
Parts List
4
Assembling Your BOWFLEX Ultimate
7
Lower Main Frame Assembly
7
Adjustable Pulley System
7
Squat Platform & Frame Assembly
8
Bolt Keeper Insertion
8
Rear Leg
9
Foot Rest
9
Seat Rail Installation
10
Seat Installation
10
Rail End Cap Installation
11
Incline Bench Rest Installation
11
Rod Box Installation
12
Rod Box Frame Installation
12
Lower Lat Crown Installation
13
Bench Rest Bracket Installation
13
Lat Assembly Parts List
14
Lat Tower Assembly
15
Lat Tower Installation
15
Leg Assembly Parts List
16
Leg Extension Foot Tube Installation
17
Leg Assembly Extension Tube
17
Leg Extension Seat Installation
18
Installing the Leg Extension Chrome Tubes and Foam Rollers
18
Installing the Leg Extension Attachment
19
Assembling Your Bowlerflex T-Bar
19
Expanding Your BOWFLEX Ultimate with Extra Power Rods
20
Warranty Information
22

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