Bowflex ULTIMATE 2 User manual

WWWBOWFLEXCOM
The Bowflex Ultimate®2
Owner’s Manual
and Fitness Guide
Special Edition Includes:
Dr. Ellington Darden’s
Six Week Fast Fat Loss –
Body Leanness Program
(Shown with optional accessories)
000-4302-091530.D

i
Safety Precautions . . . . . . . . . . . . . . . . . . . 1
Get To Know Your Bowflex Ultimate®2 . . . . . . . 2
Using Your Bowflex Ultimate®2 . . . . . . . . . . . . 3
About Your Bowflex Ultimate®2 Attachments . . . . 7
Defining Your Goals . . . . . . . . . . . . . . . . . . . 13
Exercising Properly . . . . . . . . . . . . . . . . . . . 15
The Workouts . . . . . . . . . . . . . . . . . . . . . . 16
Chest Exercises
BenchPress. . . . . . . . . . . . . . . . . . . . . . 22
Chest Fly . . . . . . . . . . . . . . . . . . . . . . . 22
Decline Bench Press . . . . . . . . . . . . . . . . . 23
InclineBenchPress. . . . . . . . . . . . . . . . . . 23
Resisted Punch . . . . . . . . . . . . . . . . . . . . 24
Lying Cable Crossover . . . . . . . . . . . . . . . . 24
DeclineChestFly. . . . . . . . . . . . . . . . . . . 25
Shoulder Exercises
Rear Deltoid Rows . . . . . . . . . . . . . . . . . . 26
Standing Lateral Shoulder Raise . . . . . . . . . . 26
SeatedShoulderPress. . . . . . . . . . . . . . . . 27
FrontShoulderRaise. . . . . . . . . . . . . . . . . 27
Shoulder Extension . . . . . . . . . . . . . . . . . 28
ShoulderShrug. . . . . . . . . . . . . . . . . . . . 28
Scapular Protraction . . . . . . . . . . . . . . . . . 29
ScapularDepression. . . . . . . . . . . . . . . . . 29
Lying Front Shoulder Raise . . . . . . . . . . . . . 30
Reverse Fly . . . . . . . . . . . . . . . . . . . . . . 30
Seated Lateral Shoulder Raise . . . . . . . . . . . 31
Scapular Retraction . . . . . . . . . . . . . . . . . 31
Rotator Cuff External Rotation . . . . . . . . . . . 32
RotatorCuffInternalRotation. . . . . . . . . . . . 32
StiffArmPulldown. . . . . . . . . . . . . . . . . . 33
Back Exercises
Lying Lat Pulldowns . . . . . . . . . . . . . . . . . 34
Low Back Extension . . . . . . . . . . . . . . . . . 34
Wide Pulldowns . . . . . . . . . . . . . . . . . . . 35
Narrow Pulldowns with Hand Grips . . . . . . . . 35
Seated Lat Rows . . . . . . . . . . . . . . . . . . . 36
Reverse Grip Pulldowns . . . . . . . . . . . . . . . 36
StandingLatRow. . . . . . . . . . . . . . . . . . . 37
WidePulldownswithGrip. . . . . . . . . . . . . . 37
Arm Exercises
Triceps Pushdown . . . . . . . . . . . . . . . . . . 38
French Press . . . . . . . . . . . . . . . . . . . . . 38
Arm Exercises (continued)
Lying 45° Triceps Extension . . . . . . . . . . . . . 39
Cross Triceps Extension . . . . . . . . . . . . . . . 39
StandingBicepsCurl. . . . . . . . . . . . . . . . . 40
Seated Biceps Curl . . . . . . . . . . . . . . . . . . 40
Preacher Curl . . . . . . . . . . . . . . . . . . . . . 41
Reverse Tricep Pushdown . . . . . . . . . . . . . . 41
Standing Biceps Curl with Pulleys . . . . . . . . . 42
Tricep Kickback . . . . . . . . . . . . . . . . . . . . 42
LyingBicepsCurl. . . . . . . . . . . . . . . . . . . 43
Seated Wrist Extension . . . . . . . . . . . . . . . 43
Standing Wrist Curl . . . . . . . . . . . . . . . . . 44
Reverse Curl . . . . . . . . . . . . . . . . . . . . . 44
SeatedWristCurl. . . . . . . . . . . . . . . . . . . 45
Standing Wrist Extension . . . . . . . . . . . . . . 45
“Rope” Pushdowns . . . . . . . . . . . . . . . . . 46
ResistedDip. . . . . . . . . . . . . . . . . . . . . . 46
Abdominal Exercise
ReverseCrunch. . . . . . . . . . . . . . . . . . . . 47
Resisted Reverse Crunch . . . . . . . . . . . . . . 47
Seated (Resisted) Abdominal Crunch . . . . . . . 48
Seated (Resisted) Oblique Abdominal Crunch. . . 48
Ab Crunch using optional Ab Crunch Attachment. 49
Trunk Rotation . . . . . . . . . . . . . . . . . . . . 49
Leg Exercises
LegExtension. . . . . . . . . . . . . . . . . . . . . 50
Lying Leg Extension . . . . . . . . . . . . . . . . . 50
Squat using Squat Attachment . . . . . . . . . . . 51
Lunge . . . . . . . . . . . . . . . . . . . . . . . . . 51
Ankle Eversion . . . . . . . . . . . . . . . . . . . . 52
Ankle Inversion . . . . . . . . . . . . . . . . . . . . 52
Standing Hip Extension . . . . . . . . . . . . . . . 53
Standing Hip Abduction . . . . . . . . . . . . . . . 53
Seated Hip Adduction . . . . . . . . . . . . . . . . 53
Seated Hip Abduction . . . . . . . . . . . . . . . . 54
StandingLegKickback. . . . . . . . . . . . . . . . 55
SeatedCalfPress. . . . . . . . . . . . . . . . . . . 55
Dorsi Flexion . . . . . . . . . . . . . . . . . . . . . 56
Leg Press . . . . . . . . . . . . . . . . . . . . . . . 56
Standing Calf Press . . . . . . . . . . . . . . . . . 57
StandingHipFlexion. . . . . . . . . . . . . . . . . 57
Wide Squat . . . . . . . . . . . . . . . . . . . . . . 58
Leg Curl Knee Flexion . . . . . . . . . . . . . . . . 59
Muscle Chart . . . . . . . . . . . . . . . . . . . . . . 60
The Bowflex®Body Leanness Program
By Ellington Darden, Ph.D.. . . . . . . . . . . . . . 61
Bowflex Ultimate®
2 Warranty . . . . . . . . . . . . . 81
Bowflex Ultimate™2 Warranty Card . . . . . . . . . . 83
Owner’s Manual and Fitness Guide Table of Contents

1
sAlways read and follow the Warning and Safety
labels attached to your BowflexUltimate®2.
Do not remove these labels. If you need
replacement labels, please call a Nautilus®
Representative at [phone].
s 2EADTHEOWNERSMANUALANDFOLLOWITCAREFULLY
before using the machine.
s 0ARENTSANDOTHERSINCHARGEOFCHILDRENSHOULD
be aware of their responsibility, because the
natural play instinct and the fondness for
experimenting of children can lead to situations
and behavior for which the training equipment is
not intended.
s .EVERALLOWCHILDRENTOUSETHEBowflex
Ultimate®2 unsupervised. To do so could
result in injury. If children are allowed to use
the equipment, their mental and physical
development should be taken into account.
They should be controlled and instructed on
the correct use of the equipment.
s 4HISEQUIPMENTISUNDERNOCIRCUMSTANCES
SUITABLEASACHILDRENSTOY
s )NSPECTYOURMACHINEFORANYWORNORLOOSE
components prior to use. Tighten or replace
any worn or loose components prior to use.
Pay close attention to cables, or belts and
their connections.
s .EVERUSEDUMBBELLSOROTHERWEIGHTEQUIPMENT
to incrementally increase the weight resistance.
Use only the Power Rod®units that came with
your Bowflex Ultimate®2.
s 3ETUPANDUSEYOURBowflex Ultimate®2 on a
hard, level surface.
s $ONOTWEARANYLOOSEORDANGLINGCLOTHINGOR
jewelry while using the Bowflex Ultimate®2.
Stand clear of all moving components.
s "EFOREBEGINNINGANYEXERCISEPROGRAMCONSULT
your physician or health care professional.
Only he or she can determine the exercise
program that is appropriate for your particular
age and condition. If you experience any light-
headedness, dizziness, or shortness of breath
while exercising, stop the exercise and consult
your physician.
s 4HISMACHINEISMEANTFORINDIVIDUALCONSUMER
use only, and is not meant for use by
institutions.
s -AXIMUMUSERWEIGHTFORTHE"OWFLEX
Ultimate®2 is 300 pounds (136 kg). For your
safety, do not use or allow others to use the
BowflexUltimate®2 if they weigh in excess of
300 pounds (136 kg).
s !LLOWAWORKOUTAREAOFATLEASTvXv
m x 2 m) of free space for safe operation of the
BowflexUltimate®2.
s +EEPYOURBODYWEIGHTCENTEREDONTHE
machine, seat, or base frame platform while
exercising.
s 7HENUSINGTHE"OWFLEX5LTIMATE®2 home gym
for standing leg exercises, always grasp the Lat
Tower on your machine for stability.
s +EEPOUTOFTHEPATHOFTHE0OWER2OD®units
when exercising and make certain that observers
also stand clear of the Bowflex Ultimate®2 when
the Power Rod®units are in use.
s .EVERMOVEORADJUSTTHESEATWHILESITTINGONIT
Never stand on the seat.
s 7HENHOOKINGUP0OWER2OD®units do not
stand directly looking over the top of the rods.
Stand off to the side while attaching rods.
s .EVERATTEMPTTOEXERCISEWITHMORERESISTANCE
than you are physically able to handle.
s +EEPCABLESAND0OWER2OD®units bound with
the rod binding strap when not in use.
s "EFOREEXERCISINGMAKESURETHECABLEPULLEY
system is properly secured, properly attached,
and in perfect working condition.
s !LLEXERCISESINTHISMANUALAREBASEDONTHE
calibrated resistance and capacity levels of
the BowflexUltimate®2. Exercises
not in this manual are not recommended by
the manufacturer.
s .EVERATTEMPTTOEXERCISEWHILETHESEATRAILIS
in the folded position unless you are specifically
instructed to do so.
Safety Precautions

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)TSIMPORTANTTO
understand how to properly perform each
exercise before you do so using Power Rod®
Resistance.
Get to Know Your Bowflex Ultimate®2
Lat Bar
Lat Bar Rests
Pulley Frame
Rod Hook
Bench
6ERTICAL-AIN&RAME
Seat
Seat Rail
Cable
Rod Box
Adjustable
Pulley System
Pulley
Hand Grip/
Ankle Cuff
Standing/Squat Plat-
form
Spring Lock
Seat Pin
Leg Extension/
Leg Curl Attachment
Squat
Attachment
Preacher Curl
Attachment
Ab Curl
Attachment
(optional)
Preacher Curl
Attachment
Bowflex Ultimate®2 Parts Reference Guide

3
Power Rod®Resistance
The Power Rod®units are made from a special
composite material. Your 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 Bowflex Ultimate®2
comes with 310 lb. (140 kg)
of nominal resistance {one
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
50 lb. (22.5 kg) rods}. If you
upgraded to a 410 lb. (185
kg) capacity, you will have
an additional pair of 50 lb. (22.5 kg) Power Rod®
units.
Note: The actual resistance supplied by the
rods can vary because of
environmental conditions,
such as temperature or
humidity.
Hooking The Power Rod®
Units To The Cables
You may use one rod
or several rods in
combination, to create
your desired resistance
level.
To hook multiple rods up
to one cable, bend the
closest rod toward the
cable and place the cable
hook through that rod
cap. You can then hook up the next closest rod
through the same cable hook.
Hooking up the closest rod first prevents rods
from crossing over the top of
one another.
Safety
When hooking the Power
Rod®units to the cable
hooks, do not stand
directly over the tops of
the rods. Stand off to one
side when connecting
and disconnecting the
Power Rod®units from the
cables.
When You Are Not
Using Your
Bowflex Ultimate®2
Disconnect the
cables from the
Power Rod®units
when your are not
using your Bowflex
Ultimate®2. Use the
rod binding strap
included with your
machine to bind all
the rods together at
the top. You can also
place your cables
and grips through the strap to keep them out
of the way.
Using Your Bowflex Ultimate®2
To upgrade to 410 pounds
(185 kg) of Power Rod®
Resistance please
call 1-800-663-6315

4Using Your Bowflex Ultimate®2
Folding & Moving Your Bowflex Ultimate®2
Folding and moving your Bowflex
Ultimate®2 is easy. Follow the simple
steps below to fold your Bowflex
Ultimate®/NCEITSFOLDED
simply roll it away.
1. Remove all attachments and
the bench from the machine.
2. Lock the sliding seat in the
forward locked position.
3. Lift the seat rail (toward the
Power Rod®units) and lock it
in the upright position using
the rail securing device.
4. Fold the rail support
leg down.
5. Squeeze the platform
release handle and lift the
platform (toward the Power Rod®units) until
it locks in the upright position.
Maintenance & Care of Your Bowflex Ultimate®2
Inspect your machine for any worn or loose
components prior to use. Tighten or replace
any worn or loose components prior to
use. Pay close attention to cables, or belts
and their connections.
Clean the bench with a non-abrasive household
cleanser after each use. This will keep it looking
new. Do not use automotive cleaner, which can
make the bench too “slick.”
Review all warning notices.The safety and
integrity designed into a machine can only be
maintained when the equipment is regularly
examined for damage and repaired. It is the
sole responsibility of the owner to ensure
that regular maintenance is performed. Worn
or damaged components shall be replaced
immediately or the equipment removed from
service until the repair is made. Only manufacturer
supplied components shall be used
to maintain/repair the equipment.
To fold or unfold the Bowflex Ultimate®2 simply
grasp the metal bar and plastic handle and squeeze
them together to retract the locking pins. When
folding the Front Base, release the plastic handle
when the base is vertical and make sure it locks
securely into place.
With use, the cables can stretch and the locking
pins may not engage. If you experience problems
with getting pins to lock into place when folding
or unfolding the machine, refer to your assembly
manual for instructions on how to adjust the the
cables.
If you have any questions regarding your Bowflex Ultimate®2, please call our Customer Service
Department at 1-800-605-3369 or by mail at: 16400 SE Nautilus Drive, Vancouver, WA 98683.
Unfolding Your Bowflex Ultimate®2

5
Using Your Bowflex Ultimate®2
Using the Bowflex Ultimate®2
Hand Grips
The Bowflex Ultimate®2
hand grips can be used
as regular grips, hand
cuffs or ankle cuffs.
Regular Grip: Grasp the handle
and cuff together to form a grip
without inserting your hand
THROUGHTHECUFFPORTION-OSTOF
the exercises you perform utilize
this grip.
Hand Cuff Grip: Slip your hand
through the cuff portion of the
grip so that the foam pad rests
on the back of your hand. Then
grasp the remainder of the grip
that is sitting in your palm. This
method of gripping is great for
exercises like front shoulder
raises or any exercise where your
palm is facing down.
Ankle Cuff Grip: The cuff
opening can be made larger to
accommodate the ankle. Simply
insert your hand in the cuff and
slide it away from the handle.
Insert your foot or ankle and
tighten the grip by sliding the
handle back toward the cuff.
The Workout Bench
Your Bowflex Ultimate®2 home gym has four
different bench positions. To adjust the bench,
simply locate the spring lock pin on the side of the
seat. Pull out pin to release seat, then slide it to the
desired position. Pull out pin, give it half a turn, and
release to place it in a “free sliding” position for
exercises such as rowing.
Quick Release Bench: The long portion of your
bench attaches to and releases from the seat
portion very easily. To attach it, simply insert the
half hinge on the end of the bench into the half
hinge on the seat. For standing exercises, simply
remove the bench by lifting up on the long portion
and pulling away from the seat.
Flat Position:
Along the side
of the seat rail
there are three
holes for the
spring lock seat
pin. Pull out
on the pin and
slide the entire bench forward until the spring lock
seat pin locks into a hole. With the bench in the flat
position, there are two possible holes for the spring
lock pin to lock into, one
forward and one back.
Incline Position: Start
with the bench flat in the
furthest position away
from the Power Rod®units.
Pull out on the spring
lock seat pin and lift the
long bench pad up. Slide
forward until the pin locks
into the farthest forward
HOLE2ESTTHEBENCHSINCLINESUPPORTBRACKETONTHE
base of the Power Rod®units.
“Free Sliding”
Position:
Remove the
long bench
pad. Pull out
on the spring
lock seat pin,
Grips manufactured under license agreement with Hands-On Sports & Gym Accessories, Inc. Patent #4756527

6Using Your Bowflex Ultimate®2
Using the Bowflex Ultimate®2 adjustable pulley
system is as easy as pulling a pin and expanding
the pulley out.
Pulley knobs are spring-loaded and are located on
the back of the adjustable pulley system. To extend
the pulley, simply twist the knob a couple of turns
to the left, then pull out. Next, pull the adjustable
sleeve out away from the machine until it clicks into
the extended position. Then, tighten the knob to
lock the adjustable pulley into position.
The adjustable pulley system was designed to
change the angle of
resistance to increase
the effectiveness of
many upper body
exercises.
Use the pulley system
in either the wide
or narrow pulley
POSITION7EVE
included a guide
in each exercise so you can use the pulley at the
correct position.
To avoid injury, do not attempt to use the pulley
in the wide position when the manual indicates to
perform the exercise in the narrow pulley position.
-AKECERTAINTHE
adjustable pulley system
is locked and secure
before adding any
Power Rod®resistance
to the pulley.
Exercises in the wide
position may require a
lighter weight than those
in the narrow position.
The Bowflex Ultimate®2
adjustable pulley system
allows you to work the same
muscles from different
angles, depending on the
width of the pulley angle.
Using the Bowflex Ultimate®2 Adjustable Pulley System
The Leg Press Belt is used
exclusively for the Leg Press and
the Calf Raise exercises.
s7ITHTHEBowflex Ultimate®2
seat adjusted to the “free
sliding” position (spring lock
seat pin unlocked), the hand
grips removed, and the desired
amount of resistance hooked up,
sit on the seat and position the
leg press belt around your hips.
s3LIDEFORWARDTOTHEPULLEYSAND
place your feet through the right
and left openings under the rod
cables.
s!TTACHTHERODCABLESTOTHE
D-rings on the Leg Press Belt so
that the belt is taut.
s0LACEHANDSONVERTICAL
main frame and
push yourself back
while placing feet,
one at a time, onto
the pulley frame.
s'RASPBELT
near where
ITSATTACHEDTO
the cables and
begin to press
back.
Using the Bowflex Ultimate®2 Leg Press Belt

7
About Your Bowflex Ultimate®2 Attachments
The Bowflex Ultimate®2 leg extension/leg curl
attachment is a gym-quality attachment that helps
you develop strong, muscular legs.
With all Power Rod®resistance off and with the bench
in the incline position, move the attachment
to the end of the sliding seat rail and
use the spring lock seat pin to lock it
into position. Next, place the hooks
on the Leg Extension attachment over
the posts on the Seat Rail support
and press firmly down into
position. Now, hook the cables
to the hooks at the bottom of
the Leg extension attachment.
To do a seated leg extension,
place the hooks on the Leg
Extension seat attachment
over the posts at the top of the
Leg Extension and place the cross brace on the seat
frame in the bracket behind the sliding seat.
Using a snap hook, attach the loops at the end of the
leg attachment cables to the rod cables. Once this
is accomplished, you are ready to add Power Rod®
resistance to the attachment.
To set up for leg curls, simply remove the quick
release bench and place it onto the hinge of the leg
extension/leg curl seat.
The leg extension/leg curl attachment has five
possible angles of adjustment. To rotate the arm, pull
down on the plastic handle (located just under the
pivot point), rotate the arm up or down, and release
the handle to lock the arm in your preferred position.
Safety:
s-AKESURETHEATTACHMENTISCOMPLETELYSEATEDON
the posts and the sliding seat is locked in position
before sitting on it or adding weight to the cables.
1) Hook the Leg
Extension to the
Seat Rail Support
2) Hook the Leg
Extension Seat to
the Leg Extension
3) Place the Bench
on the Seat Rail
Using the Bowflex Ultimate®2 Leg Extension/Leg Curl Attachment
This attachment is specifically designed to give added
support for working the biceps. The attachment is
mounted on the rear of the machine and serves to
stabilize the arms to create a more effective exercise.
To use the preacher curl attachment, first remove any
Power Rod®resistance.
Slide the seat all the way to the end of the seat rail and
use the spring lock seat pin to lock it into position. Next,
place the hooks on the leg extension attachment over
the posts on the seat rail support and press firmly down
into position. Now, place the hooks on the preacher curl
attachment over the posts at the top of the leg extension
and press firmly into position. Hook the two cables to the
hooks at the bottom of the leg extension attachment. Use
a snap hook to attach a curl bar to the strap between the
roller pads.
The leg extension/leg curl attachment has five possible
angles of adjustment.To rotate the arm, pull down on the
plastic handle (located just under the pivot point), rotate
the arm up or down, and release the handle to lock the
arm in your preferred position.
Safety
s-AKESURETHEATTACHMENTSARECOMPLETELYSEATEDONTHE
posts and the sliding seat is locked in position before
sitting on it or adding weight to the cables.
s"EFOREUSINGTHE
attachment make
sure all fasteners
are in place and
tightened.
s!LWAYSCHECK
fasteners, snap
hooks, cables and
pulleys before
each workout to
ensure proper
functioning.
The Bowflex Ultimate®2 Preacher Curl Attachment
1) Hook the Leg
Extension to the
Seat Rail Support
2) Hook the
Preacher Curl
to the Leg
Extension

8About Your Bowflex Ultimate®2 Attachments
WARNING Failure to secure the Seat Rail Secur-
ing Device into the seat rail may cause injury.
It is important to lock the Seat Rail Securing Device into the Seat
Rail before performing the following exercises:
s 3TANDING,AT2OW
s 3TANDING"ICEPS#URLWITHPULLEYS
s 3QUAT
s ,UNGE
s 3TANDING#ALF0RESS
s 7IDE3QUAT
Part A
Lock the Seat Rail Securing Device
Step 1: Remove the Seat Back
Step 2: Lock the Sliding Seat
-AKESURETHATTHESLIDINGSEATLOCKHANDLEISINTHELOCKED
position (Figure 1).
Step 3: Lift the Seat Rail
3-1 Bend at the knees and grab the Seat Rail with one hand and
the locked Sliding Seat with your other hand (Figure 2).
3-2 Use your legs to lift the Seat Rail (Figure 3).
3-3 With both hands, push the Seat Rail all the way up until the
locked Sliding Seat is touching the mast of the machine
(Figure 4).
(Part A continued on page 2)
Figure 1
Figure 2
Figure 3
Figure 4
Using the Bowflex Ultimate®2 Squat Attachment

9
Figure 5
Figure 6
Figure 7
Figure 8
Part A (continued)
Lock the Seat Rail Securing Device
Step 4: Secure the Seat Rail Securing Device
4-1 Insert the Seat Rail Securing Device into the hole in the
Seat Rail until it clicks (Figures 5, 6, 7).
Step 5:-AKESURETHATTHE3EAT2AILISSECURED
5-1 Stand to the side of the machine base and Seat Rail.
WARNING Do not stand on the base below the Seat Rail
when you pull on it. This may cause injury.
5-2 Pull down on the Seat Rail to make sure that the Seat Rail
Securing Device is secured (Figure 8).
Seat Rail
Securing
Device
Seat Rail
About Your Bowflex Ultimate®2 Attachments

10
Part B
Attach the Squat Frame
-AKESURETHESeat Rail Securing Device locks
securely into the seat rail. Hook the lower hooks on
the squat attachment onto the lower posts on the
sliding seat frame, then rotate the squat frame up
until it locks into position.
Before attaching the cables you must position the
squat attachment into the lowest position on the
seat rail. To do this, pull the spring lock seat pin out
to the unlocked position and pull out on the release
handle and rotate it forward to allow the squat
attachment to slide along the seat rail. Now push
up slightly on the squat attachment to release the
safety lock and slide the squat attachment down to
the lowest position. Pull out on the release handle
and rotate it back to the locked position. Finally,
slide the squat attachment up until it locks into the
lowest hole on the bottom of the seat rail. Now you
can extend the cables from the sliding pulleys on
the chest bar to the hooks on the sides of the squat
attachment and add Power Rod®resistance.
Use the squat attachment by squatting under the
handlebars with the shoulder pads resting on your
shoulders. Now pull out on the release handle and
rotate it forward to allow the squat to slide freely
along the seat rail.
Safety
s!LWAYSWEARSHOES
with non-skid
soles when
using the low
pulley/squat attachment.
s!LWAYSADJUSTCABLETRAVELAND
tension of the squat harness in
such a manner that it will not
cause a hazard.
s!LWAYSCHECKFASTENERSSNAP
hooks, cables and pulleys before
each workout to ensure proper
functioning.
Using the Bowflex Ultimate®2 Squat Attachment
1) Hook the Squat Attachment
to the Sliding Seat
2) Fold Squat Attachment up.
Squat Attachment will
lock into place
3) Attach the cables 4) Unlock the Seat Pin
About Your Bowflex Ultimate®2 Attachments

11
Figure 9
Figure 10
Figure 11
Figure 12
Figure 13
Part C
Release the Seat Rail Securing Device
Step 1: Secure the Seat Rail Securing Device
1-1 With your inside foot on the machine base, hold the Seat
Rail with one hand and push your shoulder into it lightly
(Figure 9).
1-2 Continue to hold the Seat Rail with one hand and your
shoulder. Use your free hand to unlock the Seat Rail
Securing Device (Figures 9 and 10) until it releases (Figure
11).
Step 2: Lower the Seat Rail
2-1 When the Seat Rail Securing Device releases use both
hands to hold onto the Seat Rail (Figure 12).
2-2 Use both hands to carefully lower the seat down
into the horizontal position (Figure 13).
WARNING Do not stand on the base below the Seat Rail
when you lower it. This may cause injury.
WARNING Always use both hands to lift and lower the Seat
Rail. Bend at the knees when lifting or setting down the Seat
Rail. Failure to use proper lifting techniques may cause injury.
About Your Bowflex Ultimate®2 Attachments

12
The optional DVD player provides entertainment
during your workout.
To install the DVD player, remove the rubber cover
from the fact plate and insert the DVD bracket into
the slots on the face plate.You can position the
DVD player in three different viewing angles by
using the different positioning slots in the DVD
bracket.
About Your Bowflex Ultimate®2 Attachments
The Bowflex Ultimate®2 Ab Crunch Attachment (optional)
The Bowflex®DVD Player (optional)
To use the ab crunch attachment, slide the seat all the
way to the end of the seat rail and use the spring lock
seat pin to lock it into position. Next, place the hooks
on the ab crunch attachment over the posts on the
seat rail support and press firmly down into position.
Finally, hook the cables to the hooks at the bottom of
the ab crunch cable.
Safety
s- ake sure the attachment is completely seated on
the posts and the sliding seat is locked in position
before adding weight to the cables.
s!LWAYSCHECKFASTENERSSNAP
hooks, cables and pulleys
before each workout to
ensure proper
functioning.
1) Hook the Ab Crunch to the
Seat Rail Support
2) Push firmly into place
To order the Bowflex™
DVD Player please
call 1-800-663-6315

13
Defining Your Goals
Muscle Strength is the maximum force you can
exert against resistance at one time. Your muscle
strength comes into play when you pick up a
heavy bag of groceries or lift a small child. It is
developed when a localized muscle is worked both
positively (concentric) and negatively (eccentric) at
a resistance great enough to perform only five to
eight repetitions of the exercise before the muscle
fails. Each set of repetitions is followed by a rest
interval that typically runs three times longer than
the set. Later, between exercise sessions, the
muscle overcompensates for the stress and usually
increases in both strength and size.
Muscle Endurance is the ability to perform repeated
contractions. It comes into play when you cross-
country ski or work on your feet all day. Endurance
training addresses the slow twitch, endurance
muscle fibers, which depend on oxygen for energy.
To develop muscle endurance, use low resistance
and high repetitions— about 15-20 repetitions in
each set, three sets to each exercise, working the
muscle only to fatigue.
Muscle Power is the combination of strength and
speed of the muscular contraction. This is often
misinterpreted as:
a) Being directly associated with certain skill or
sport; and/or
B-EANINGTHATYOUMUSTMOVEFAST
Load is actually a more important factor than
speed when attempting to improve power.
When training to achieve muscular power, pick a
resistance that fatigues you in the 3-5 repetition
range. When performing these reps, it is more
important to think of contracting the muscles faster
rather than attempting to move faster. Performing
sport simulation exercises usually results in a
deterioration of the motor pattern or skill. The
biomechanically sound method of improving power
in your sport is to train for power using the correct
joint movements, as described in this manual.
Then practice the skill associated with your sport,
learning to apply this newly achieved power.
Body Composition is the ratio of fat weight (fat) to
lean weight (muscles, bones and tissue). As you
age, the ratio shifts. The fat weight increases and
the lean weight decreases. Training for muscle
strength will generally increase muscle size and
aerobic conditioning will help burn extra calories.
Performing these two forms of exercise, either at
different times or together, will create the greatest
changes in body fat weight.
Balanced Strength and alignment is the result
of equal strength developed in all parts of the
body. It comes into play in your standing and
sitting posture, and in your ability to perform just
about any activity safely and effectively. An over-
development of the back will round the shoulders;
weak or stretched abdominals can cause lower
back pain. You want a balance of muscle strength
in front and back. In addition, you need a balance
of strength between your middle, lower, and upper
body.
Flexibility is the ability of a muscle or group of
muscles to move the joint through a full range
of motion. Flexibility comes into play when you
execute an overhand serve or stretch for the top
shelf in the kitchen. It is a cooperative movement
of opposite muscle groups. When a muscle
contracts, its opposite muscle group must relax
for the action to occur. Increased flexibility means
an increased range of motion, made possible by
this simultaneous contracting and relaxing. Good
flexibility is important in protecting the body from
injury and can be achieved through the balanced
strength training programs included in this manual.
Cardiovascular Endurance is the ability of the
heart and lungs to supply oxygen and nutrients
to exercising muscles over an extended period
of time. It comes into play when you jog a mile
or ride a bike. It is a critical component of overall
fitness and health. Any exercise program must be
9OURBODYWILLDOWHATYOUTRAINITTODO4HATSWHYITSIMPORTANTTODEFINEYOURGOALSANDFOCUSONTHOSE
goals. Here are some fitness components that will help you define your goals and choose your fitness
program.

14 Defining Your Goals
supplemented with cardiovascular training, such as
rowing on the Bowflex Ultimate®2.
Reaching Your Goals
To reach your goals you must follow a consistent,
well designed program that provides balanced
development to all parts of the body and includes
both aerobic and strength exercise. Only then will
you meet your goals safely and efficiently.
The workout routines found in this manual are
professionally designed and written to target
specific fitness goals. Should you not find one
specific program to your liking, you can design
your own, based on sound information and the
principles found in this manual.
Designing Your Own Program
You 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 these guidelines.
Understand fitness and its components: Improperly
designed programs can be dangerous. Take some
time to review this manual as well as other fitness
guides.
Know your current fitness level: Before you start
any fitness program you should consult a physician
who will help you determine your current abilities.
Identify your goals: Goals are critical to choosing
and designing an exercise program that fits and
ENHANCESYOURLIFESTYLEBUTSOISSTRATEGY)TS
important not to rush the process and try to
accomplish too much too soon. That will lead to
setbacks and discouragement. Instead, set a series
of smaller achievable goals.
Select complementary exercises: Be sure to pair
exercises that address compound joint movements
and single joint movements. In addition, select
exercises that address complementary muscle
groups.
Put first things first: During each session, first work
those muscle groups that need the most training.
Remember your cardiovascular component: Any
fitness program must contain a cardiovascular
fitness component to be complete. So complement
your resistance training with aerobic exercise such
as walking, running, bicycling or rowing on the
Bowflex Ultimate®2.
Training variables: When designing your own
program there are several variables that, when
mixed properly, will equal the right fitness formula
for you. In order to find the best formula, you must
experiment with several combinations of variables.
The variables are as follows:
s4RAINING&REQUENCY4HENUMBEROFTIMESYOUTRAIN
per week. We recommend daily activity but not
daily training of the same muscle group.
s4RAINING)NTENSITY4HEAMOUNTOFRESISTANCEUSED
during your repetition.
s4RAINING6OLUME4HENUMBEROFREPETITIONSAND
sets performed.
s2ESTINTERVALS4HETIMEYOURESTBETWEENSETSAND
the time you rest between workouts.
/NCEYOUVEESTABLISHEDABASEOFFITNESSFOLLOW
these basic principles:
s)SOLATEMUSCLEGROUPS&OCUSWORKONSPECIFIC
muscle groups.
s0ROGRESSIVE,OADING4HEGRADUALSYSTEMATIC
increase of repetitions, resistance and exercise
period.

15
Exercising Properly
Working Out
!WORKOUTBEGINSINYOURMINDSEYE7ITH
concentration and visualization you can approach
your workout with a positive, constructive attitude.
A good pre-workout mental routine is to sit and
relax, so you can focus on what you are about to do
and think about achieving your end goal.
Warming Up
We recommend that you warm up by rowing on the
Bowflex Ultimate®2.
Aerobic Rowing Position:
s2EMOVEBENCHUNLOCKTHESEAT
s3ITONTHESEATFACINGTHE0OWER2OD®units.
s'RABTHEHANDLESANDKEEPTHEARMSSTRAIGHTTO
the front.
s0OSITIONTHEARCHESOFYOURFEETONTHEFOOTRESTOF
the machine, knees bent comfortably.
s3ITUPSTRAIGHTWITHYOURSPINEINGOODALIGNMENT
Motion:
s)NITIATETHEMOVEMENTBYEXTENDINGTHEKNEES
while simultaneously bending the arms and
pinching the shoulder blades together.
s7ITHTHEARMSPASSINGBYTHESIDESOFYOURTRUNK
the handles should be near your torso as the
knees near extension.
Key Points:
s$ONOTLOSESPINALALIGNMENTKEEPYOURCHEST
lifted.
s)FYOUBENDFORWARDDURINGTHERETURNTOWARDTHE
Power Rod®units, bend at the hips, not the waist.
Breathing
The most important part of breathing during
exercise is, quite simply, that you do it. Breathing
in or out during the actual performance is not
dependent upon the direction of air flow relative
to exertion. It is, in fact, a mechanical process that
changes the position of your spine as your rib cage
moves. Here are some tips for breathing:
1) Be cautious when you are concentrating or
exerting effort. This is when you will probably
hold your breath. DO NOT hold your breath. Do
not exaggerate breathing. Depth of inhalation and
exhalation should be natural for the situation.
!LLOWBREATHINGTOOCCURNATURALLY$ONTFORCEIT
Performing Your Routine
The workout portion of your fitness routine is the
series of exercises devoted to your particular goals.
Remember, make sure to have fun!
Cool Down
An essential part of the exercise routine is the
cool down. Gradually reduce the level of exercise
intensity so that blood does not accumulate in
one muscle group, but continues to circulate at
a decreasing rate. We recommend the rowing
exercise for the cool down. Remember to gradually
move yourself into a relaxed state.

16 The Workouts
20 Minute Better Body Workout
Frequency: 3 Days Per Week (M-W-F) Time: About 20 Minutes
Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform
easily for 5 -10 reps without fatiguing. Focus on practicing and learning your technique before increasing the
resistance. Then move to a more challenging resistance you can perform for no less than 10 reps and no more
than 15 reps without your form deteriorating. As you become stronger, you can advance to two sets for each
exercise. Complete all sets of each exercise before moving on to the next. Rest 30 to 45 seconds between sets.
-OVESLOWLYONEACHREP5SEAPACETHATWILLALLOWYOUTOSTOPTHEMOVEMENTINSTANTLYATANYPOINTINTHEREP
Count three seconds up and three seconds down and work to fatigue during each set.
Advanced General Conditioning
Frequency: 4 Days Per Week (M-T-TH-F) Time: About 35-45 Minutes
When you are proficient in performing the exercise techniques of the above routine and are no longer realizing
results, or if you become bored, it is time to change your program. You can increase your training with this
hSPLITSYSTEMvROUTINETHATWORKSOPPOSINGMUSCLEGROUPSONDIFFERENTDAYS4ODOTHISYOULLINCREASEYOUR
RESISTANCEWHENYOUCANPERFORMREPSPERFECTLYANDYOULLINCREASEYOURVOLUMEBYPERFORMINGMORESETS
ANDMOREEXERCISES-OVESLOWLYONEACHREP5SEAPACETHATWILLALLOWYOUTOSTOPTHEMOVEMENTINSTANTLYAT
any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.
Body Part
Chest
Back
Shoulders
Arms
Legs
Trunk
Exercise
Bench Press
Seated Lat Rows
Standing Lateral Shoulder Raise
Standing Biceps Curl
Lying 45° Triceps Extension
Leg Extension
Leg Curl Knee Flexion
Seated Calf Press
Low Back Extension
Resisted Abdominal Crunch
Sets
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
Reps
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
Body Part
Back
Shoulders
Arms
Trunk
Exercise
Seated Lat Rows
Narrow Pulldowns
Rear Deltoid Rows
Standing Biceps Curl
Reverse Curls
Low Back Extension
Seated Resisted Abdominal Crunch
Reverse Crunch
Sets
1-3
1-3
1-3
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
10-12
Body Part
Chest
Shoulders
Arms
Legs
Exercise
Bench Press (Wide Pulley)
Seated Shoulder Press
Cross Triceps Extension
French Press
Leg Press
Leg Curl Knee Flexion
Seated Calf Press
Sets
1-3
1-3
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
Day 1 & 3
Day 2 & 4

17
The Workouts
20 Minute Upper/lower Body
Frequency: 4 Days Per Week (M-T-TH-F) Time: About 20 Minutes
This program provides you with a quick and effective workout that combines muscle conditioning with
some cardiovascular benefits. Do this routine when you are limited in time or just want a variation to your
normal routine. Perform this program training 2 days, resting 1 to 2. Perform all exercises to near failure,
stopping at the point that your technique starts to deteriorate. Rest only 20-30 seconds between sets. As
YOUGETSTRONGERINCREASETHENUMBEROFSETSYOUPERFORM-OVESLOWLYONEACHREP5SEAPACETHAT
will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three
seconds down and work to fatigue during each set.
DAY 1 & 3 Body Part
Chest
Back
Shoulders
Arms
Exercise
Bench Press
Wide Pulldowns
Standing Lateral Shoulder Raise
Standing Biceps Curl
French Press
Sets
1-3
1-3
1-3
1-3
1-3
Reps
12-15
12-15
12-15
12-15
12-15
Body Part
Legs
Trunk
Exercise
Leg Extension
Leg Curl Knee Flexion
Standing Hip Extension
Seated Calf Press
Low Back Extension
Seated Resisted Abdominal Crunch
Sets
1-3
1-3
1-3
1-3
1-3
1-3
Reps
12-15
12-15
12-15
12-15
10-12
10-12
DAY 2 & 4

18 The Workouts
Body Building
Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes
Body building requires focused concentration and dedication to training, as well as proper eating habits.
Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group.
If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat
levels to achieve a defined muscular look. Rest 30-60 seconds between each set and exercise. Focus on
proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at
THEPOINTOFFULLCONTRACTIONANDRESISTTHEMOVEMENTASYOULOWERTHEWEIGHT-OVESLOWLYONEACHREP
Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds
up and three seconds down and work to fatigue during each set.
Body Part
Chest
Shoulders
Exercise
Bench Press (Wide Pulley)
Chest Fly
Seated Shoulder Press
Rear Deltoid Rows
Standing Lateral Shoulder Raise
Shoulder Shrug
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
8-12
8-12
DAY 1
DAY 2
DAY 3 Body Part
Legs
Trunk
Exercise
Leg Press
Leg Extension
Standing Hip Extension
Leg Curl Knee Flexion
Seated Calf Press
Low Back Extensions
Seated Resisted Abdominal Crunch
Seated Resisted Oblique Crunch
Aerobic Rowing
Sets
2-4
2-4
2-4
1-3
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
12-15
8-12
8-12
8-12
Progress up to
15-25 minutes
Body Part
Back
Arms
Exercise
Seated Lat Rows
Narrow Pulldowns
Standing Biceps Curl
Reverse Curl
Lying 45° Triceps Extension
French Press
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
8-12
8-12