Bowflex ULTIMATE User manual

Owner_ Manual
Written By: Tom Purvis RPT, RTS
Registered Physical Therapist
and founder of the Resistance Training Specialist Program
Dr. Ellington Darden's
Six Week Fast Fat Loss -- Body Leanness Program
BOIM:LEX
FITNESS

Table of Contents
Getting To Know Your Machine
Using Your Machine
About Your Bowflex Attachments
Safety
Defining Your Goals
Exercising Properly
The Workouts:
The 20 Minute Better Body Workout
Advanced General Conditioning
20 Minute Upper /Lower Body
Body Building
Cimuit Training Anaerobic /Cardiovascular
True Aerobic Circuit Training
Strength Training
Chest Exercises:
Bench Press
Chest Fly
Incline Bench Press
Decline Bench Press
Resisted Punch
Lying Cable Crossover
Flat Barbell Bench Press
Shoulder Exercises:
Seated Shoulder Press
Front Shoulder Raise
Rear Deltoid Rows
Standing Lateral Shoulder Raise
Seated Lateral Shoulder Raise
Scapular Protraction
Scapular Depression
Shoulder Rotator Cuff INTERNALROTATION
Shoulder Rotator Cuff EXTERNALROTATION
Shoulder Extension
Shoulder Shrug
Bad)ell Shoulder Shrug
Lying Front Shoulder Raise
Reverse Fly
Military Press
Back Exercises:
Lying Shoulder Pullover
Wide Pulldowns
Narrow Pulldowns
Lying Lat Pulldowns
Lying Narrow Lat Pulldowns
Low Back Extensions
Seated Eat Rows
Lying Lat Fly
Reverse Grip Pulldowns
Scapular Retraction
Stiff Arm Pulldown
Barbell Bent Over Row
1 Arm Exercises:
2 French Press
8 Lying Triceps Extension
9 Lying 45 Degree Triceps Extension
10 Triceps Pushdown
12 "Rope" Pushdowns
Single Arm Pushdown
Cross Triceps Extension
13 Triceps Kickback
13 Seated Triceps Extension
14 Standing Biceps Curl
15 Seated Biceps Curl
16 Seated Wrist Extension
17 Standing Wrist Extension
18 Seated Wrist Curl
Standing Wrist Curl
Reverse Curl
19 Lying Biceps Curl
19 Reverse Grip Barbell Curls
20 Barbell Curls
21
21 Abdominal Exercises:
22 Seated (resisted) Abdominal Crunch
22 Seated (resisted) Oblique Crunch
Reverse Crunch
Resisted Reverse Crunch
23 Trunk Rotation
23 Abdominal Crunch
24
24 Leg Exercises:
25 Leg Extension
25 Leg Curl
26 The Squat
26 Leg Press
27 Lying (Prone) Leg Curl
27 Standing Hip Extension
28 Standing Hip Flexion
28 Seated Leg Curl
29 Lying Leg Extension
29 Seated (straight Leg) Calf Raise
30 Standing Leg Kickback
Kneeling Leg Kickback
Standing Hip Abduction
31 Seated Hip Adduction
31 Seated Hip Abduction
32 Ankle Inversion
32 Ankle Eversion
33 Deadlifl
33 Stiff Leg Deadlifl
34
34 Fast Fat Loss Now
35 The Bowflex Body Leanness Program
35 By Dr. Ellington Darden
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Getting To Know Your Machine
CONGRATULATIONS on your commitment to fitness{ By
choosing Bowflex to be your partner, you've chosen a
machine that carl deliver on its promises}
The resistance and aerobic training that carl be performed
on the Bowflex is unmatched by any other single piece of
home fitness equipment available. You have definitely made
the right decision{
In this owner's manual you'll find detailed information on a
wide variety of exemises, workout programs and a very
specialized program titled, "Fast Fat Loss Now" by Dr.
Ellington Darden.
Please take your time to read through the entire manual
before attempting to use your Bowflex. It_ important you
understand HOW to properly perfi)rm each exemise before
you attempt to perform the exercise with Power Rod <
Resistance.
With all of the fimess choices available today, we
understand that choosing a piece of equipment can be very
confllsing. Everyone at Bowflex, Inc. would like to thank
you for your trust arid your confidence in our product.
Bowflex is as good as we say it is, arid you're just about to
prove it to yourself.
Again, thank you fk)r choosing Bowflex.
THE BOWFLEX ULTIMATE
Cable Storage ................................
Rod Caps ...................................................
Cable
Hand Grip/ ..........
Ankle Cuff .........
Foot Rest.
Standing/Squat .........................................
Platform ............................................
Spring Lock .................
Seat Pin .........
Lat Bar Rests
........................................................ ............Lat Bar
....Power Rods _:'
Cable Hook
Vertical Main
....................................... Frame
.... Bench
Leg Attachment
........... Seat
Seat Rail
.....................................Bench Legs
Leg Extension/Leg
"_................... Curl Attachment

Using Your Machine
Power Rod sResistance
Power Rods 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 comes with
310 pounds of resistance (one pair
of 5-pound rods, two pairs of 10-
pound rods, one pair of 30-pound
rods, and two pairs of 50-pound
rods). If you upgraded to a 410
pound capacitN you will have an
additional pair of 50 pound Power
Rods.
Hooking The Power Rods
To The Cables:
You may use one rod or several rods in combination, to
create the desired resistance level. To hook multiple rods up
to one cable, simply bend the closest rod toward the cable
and place the cable hook through the rod cap. Then, hook
up the next closest rod.
When You Are Not Using
Your Bowflex
Disconnect the cables from the
Power Rods when you are not
using your Bowflex.
Use the rod binding strap
included with your machine to
bind all the rods together
near the top. This keeps them
neat in appearance and makes
your Bowflex as compact as
possible. Place your cables and
grips through the strap to keep
them out of the way
Hooking up the most fi_rward rod prevents rods fix_m
crossing over the top of one another.
Safety
•When hooking up the Power
Rods, do not stand directly
over the tops of the rods. Stand
off to the side while
connecting and disconnecting
the Power Rods from the
cables.
To upgrade to 410 pounds
of Power Rod _'Resistance
please call 1-800-269-3539

Using Your Machine
The Workout Bench
Your Bowflex has lout 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 fi)r
exercises such as rowing.
Incline Position: Start with the bench fiat in the the furthest
position away from the Power Rods _. Pull out
on the spring lock seat pin and
lilt the long bench pad up.
Slide forward until the pin
locks into the l?wthest forward
hole. Rest the bench_ incline
support bracket on the base of
the Power RodsL
Quick Release Bench: The long portion of your bench
attaches to and releases from the seat portion very easil3_ To
attach it, simply insert the half hinge on the end of the
bench into the half hinge on the seat. For standing exemises,
simply remove the bench by lilting up on the long portion
arid pulling away from the seat.
Flat Position l & 2: Along the side of the seat rail there are
three holes liar the spring lock seat pin. Pull out on the pin
and slide the entire bench fi)rward until the spring lock seat
pin locks into a hole.
With the bench in the
fiat position there are
two possible holes for
the spring lock pin to
lock into, one forward
arid one back.
"Free Sliding" Position: Remove the long bench pad. Pull
out on the spring lock seat pin, give it a half turn, and
release to place
it in a "li_e
sliding" position
fbr exercises
such as rowing.
How to Mount the Bowflex Incline Bench
Sit on the bench and reach back, one arm at a rime,
grasping hand grips. KEEPING HANDS DOWN AND
PALMS UR
Cud your hands up toward the fix_nt of your shoulders AND
turn your wrists so that your pahns now f_tce away fix)m you.
The cables will now be over your elbows.
Begin by peaching back for hand grips. Curl up toward your shoulders. Turn your wrists fi)rward.

Using Your Machine
Using the Bowflex Using the Bowflex
Hand Grips Leg Press Belt
The Bowflex hand grips carl be used as
regular grips, hand cuff,s or ankle cuff,s.
Regular Grip: Grasp the
handle and cuff together to
form a grip without inserting
your hand through the cuff
portion. Most of the exemises
you perform utilize this grip.
The Leg Press Belt is used exclusively fk)r the L_q Press and
the Seated H_mstring Curl exemises.
With the Bowflex 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.
•Slide forward to the pulleys and place your feet through
the right and left openings under the pulleys.
Hand Cuff Grip: Slip your
hand through the cuff portion
of the grip so flint the fimm
pad _>sts on the back of your
hand. Then grasp the
remainder of the grip that is
sitting in your pahn. This method of gripping is great fi_r
exercises like front shoulder raises or any exercise where
your palm is f_tcing 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.
• Attach the belt to
the cables and cinch
the adjustment strap
on the belt by
pulling the strap
until the belt is taut.
•Place hands on vertical main frame and push yourself
back while placing feet, one at a time, onto non skid pads
on pulley fl'ame.
•Grasp belt near
where it's attached
to the cables and
begin to press back.
Grips manufactured under license agreement with Hands-On
Sports & Gym Accessories Inc. Patent # 4756527

Using Your Machine
Using the Bowflex Using the Bowflex
Adjustable Pulley System Low Pulley/Squat Station
Using the Bowflex 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 pulle_
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 tile knob to lock tile adjustable pulley into position.
Pulleys adjust position with the simple turn and
pull of a knob,
The adjustable
pulley system was
designed to
change the angle
of resistance to
increase tile
effectiveness of
many upper body
exercises.
Use tile pulley system in either the wide or narrow pulley
position. We've included a guide in each exercise so you
can use the pulley at the correct position.
To avoid irlitlr _ do not attempt to use tile pulley in tile
wide position when the mamml indicates to perfi)rnl the
exemise in tile narrow pulley position.
Connect tile low pulley/squat
station wit[l the squat cables.
"vVithout any resistance attached,
thread tile squat cables through
tile low pulle_ The black plastic
ball on the cable should rest
directly against the pulley and
should be on the far side of tile
pulle_ away from the machine.
The squat cable has a loop at the
end. Fasten the loop with a snap
hook to the rod cables.
Next, f_sten tile squat cables to
the squat harness, using a snap hook.
The squat cable feeds through
the low pulley, The black plastic
ball is on the side farthest away
from the Power Rods.
And finall_ attach tile
squat harness to the squat
bar using a snap hook.
Now you can add Power
Rod Resistance.
Make certain tile
adjustable pulley system
is locked and secure
befi)re adding any Power
Rod resistance to the
pulley.
Exercises in tile wide
position may require a
lighter weight than
those in tile
narrow position.
The Bowflex Ultimate adjustable pulley system allows you to work the
same muscles from different angles, depending on the width of the
pulley angle,
A
Rod Cables
uat Harness
Adjustment Buckle
_i ..............Squat Cables
Hooking up the low pulley/squat
station is easy, Once it%
together, you can use it for a
wide variety of exercises --
including squats, flat bench
presses and bent over rows!

Using Your Machine
Using the Bowflex
Leg Extension/Leg Curl
Attachment
The Bowflex leg
extensiof_leg curl
attachment is a gym
quality attachment that
helps you develop strong,
muscular legs.
Attaching the leg
extensiof_leg curl
attachment is as easy as
screwing in two knobs.
"vVith all Power Rod
resistance off and with
the bench in the incline
position, move the
attachment to tile end of
tile sliding seat rail.
The leg extension!leg curl attachment
uses two knobs to attach to the Bowflex,
at the end of the sliding seat rail,
Using The Bowflex
Lat Tower
Build back and shoulder muscles quickly with this
integrated lat tower. It is easy to set up and can get you on
track in no time at all.
To attach tile tower, remove all Power Rod resistance. Be
certain tile lat bar is secured to tile lat bar rests. Remove tile
lat tower cables from their storage holes, arid let them
dangle fl'om the lat bar.
Using a snap hook, attach the loop from the lat tower
cables to the rod cables. Again, check that lat bar is secured
on tile lat bar rests. Now you can add Power Rod resistance.
If you choose to use hand grips rather than the lat bar fk)r
exercises, remove all Power Rod resistance from tile lat
tower prior to exchanging tile bar fi)r hand grips.
Remove the knobs from the attachment arid place the
attachment over the end of the seat rail. Line up the holes
and screw the knobs in. Make certain the attachment is
secure befk)re sitting on it and befk)re adding weight to the
cables.
When not in use, lat tower cables
store easily in storage hole in the
lat tower, Simply push the cables
into the hole, so they're out of
sight and out of the way.
Using a snap hook, attach the loops at the end of tile 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 fk)r leg curls, shnply remove the quick release
bench and place it onto the hinge of the leg extension/leg
curl seat.
When not in use, leg
extension/leg curl cables can be
stored in clips located directly
under the Power Rods, along the
path of the sliding seat rail.

Using
Folding & Moving
Your Bowflex
Your Machine
Folding and moving your Bowflex is easy. Follow the simple
steps below to fMd your Bowflex. Once it_ fMded, simply tilt
the machine back on its transport wheels and roll it to any
location
1. Remove the leg attachment from the Bowflex, if attached.
2. Lock the seat and bench into place using the spring lock
seat pin.
3. Hook cables into cable storage loops.
4. Bind the Power Rods' with the rod binding strap.
5. Remove the threaded knob on the platfi)rm.
6. Tilt the bench up to the Power Rods'.
7. Screw the threaded knob into the end of the sliding seat rail.
Maintenance &Care Of Your Bowflex:
Your Bowflex requires very little maintenance. To keep your
Bowflex in top condition check all fasteners and rod caps
befi)re each workout and tighten as needed.
Clean the bench with a non abrasive cleaner after each use.
This will keep it looking new. Any non abrasive household
cleaner or soap works well. Many automotive interior cleaners
make surf[ices too "slick" and should not be used.
If you have any questions regarding maintenance
please call our customer service department at
1-800-269-3539.

About Your Bowflex Attachments
The Bowflex Leg Extension /
Leg Curl Attachment
This attachment is designed to add more effectiveness to all
exercise routines where "leg work" is required.
Safety
• Befi_re using the attachment, make sure all fasteners are
ill place and tightened.
• Make sure tile attachment's
cables are securely fastened to
tile regular Bowflex cables.
• Always use the supplied
threaded knobs to
secure tile attachment
to your Bowflex.
The Bowflex Lat Pulldown
The lat pulldown tower enhances several exercises that
work tile back and triceps muscles.
Safety
• Befi)re using tile lat tower, make sure all fasteners are in
place and tightened.
The Adjustable
Pulley System
This attachment is specifically designed to enhance tile
bench press and shoulder press exemises by changing the
angle of resistance. Tile attachment is mounted on tile rear
of the machine and serves to widen tile angle of resistance
to clPate a more effective exemise. To use the adjustable
pulley system, first remove ally Power Rod resistance. Then
unscrew the pin on the back and pull it out slightly until
you call slide tile pulley away fix)m the machine. Slide the
pulley only until it clicks into place and then push the pin
fl)rward to lock it into place. Make certain tile pills are
completely locked ill [)lace befi)re you use tile adjustable
pulley system.
Safety
• Befl)re using tile
attachment make
sure all f_lsteners
are ill place and
tightened.
• Always check fasteners,
hooks, cables and
each workout to ensure
functioning.
• Make sure tile cables are
securely fastened to tile
regular Bowflex cables.
• Always use tile "Bar
Holders" to support the lat
pulldown bar or remove
tile bar when not ill use.
• Do not hang from the lat
tower and do not attempt to
do chin ups from the bar.
• Never pull on the bar or
handle unless there is
resistance attached to it.
The Low Pulley/
Squat Station
Use this station to do squats, bent over rows and more.
Exemises perfi_rmed here work your legs and most of your
other lower body muscles. Plus you call use it fi)r serious
upper body workouts, too!
Safety
• Always wear shoes with non skid soles when using the
low pulley/squat attachment.
• Always adjust cable travel
and tension of the squat
harness in such a manner
that it will not cause a hazard.
• Always check fasteners, snap
hooks, cables and pulleys
befi_re each workout to ensure
proper functioning.

WARNING!
Before 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 lightheadedness, dizziness, or
shortness of breath while exercising, stop the
exercise and consult your physician•
For Your Safety
Please Follow These Instructions
•Keep your body weight centered on the machine, bench,
or standing platform while exercising.
•When using the Bowflex fi)r standing leg exercises,
ahvays grasp the Power Rods for stability.
•Keep out of the path of the Power Rods _:'when exercising
and make certain that observers also stand clear of the
Bowflex when the Power Rods _are in use.
•Never move or adjust the bench while sitting or lying on
the Bench. Never stand on the bench.
•Before exercising, make sure the spring lock seat pin is
securely fastened and the bench is firmly in place.
•Inspect your machine t)efbre each workout. Periodically
check all filsteners to make sure none have loosened with
use. Tighten if necessary.
•When hooking up Power Rods do not stand directly
looking over the top of the rods. Stand off to the side
while attaching rods.
•Never attempt to exercise with more resistance than you
are physically able to handle.
•Keep cables and Power Rods _ bound with the rod binding
strap when the Bowflex is not in use.
•Make sure adjustable pulley system% adjustment pins are
securely tightened before use.

Defining Your Goals
Your body will do what you train it to do. That's why it's important to define your goals and fi_)cus on those goals. He_ are
some fitness components that will help you define your goals and choose your fitness program.
MUSCLE STRENGTH is tile maximum f[_f'ce you carl exert
against resistance at oHe time. YOUr tnuscle strength coines
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 perfi)rm only five
to eight repetitions of the exemise befk)re the muscle f_lils.
Each set of repetitions is fk)llowed by a rest interval that
typically runs three times longer titan tile set. Later,
between exemise sessions, the muscle ovemompensates fk)r
the stress and usually increases in both strength and size.
MUSCLE ENDURANCE is tile ability to perfi)rm repeated
contractions. It comes into play when you cross-country ski
or work on your feet all day. Endurance training addresses
tile slow twitch, endurance muscle fibers, which depend on
oxygen fi)r energy. To develop nluscle endurance, use low
resistance and high repetitions -- about 15-20 repetitions
in each set, three sets to each exemise, working the muscle
only to fatigue.
MUSCLE POWER is tile cr)mbination of strength and speed
of tile muscular contraction. This is often misinterpreted as:
a) Being directly associated with certain skill or sport
and/or
b) Meaning that you itlUSt move fast.
Load is actually a more important factor titan speed when
attempting to improve power. When training to achieve
muscular power, pick a resistance that f_ltigues you in tile 3-
5 repetition range. When perfi)rming these reps, it is more
important to think of contracting the muscles/_ster rather
than attempting to move faster. Perfi)rming sport simulation
exemises usually results in a deterioration of ttle motor
pattern or skill. Tile biomechanically sound method of
improving power in your sport is to train fi)r power using
the correct joint movements, as described in this manual.
Then practice tile skill associated with your sport, learning
to apply this newly achieved power.
BODY COMPOSITION is tile ratio of fat weight (fat) to
lean weight (inuscles, bones and tissue). As you age, tile
ratio shifts. The fat weight increases and tile lean weight
decreases. Training fi)r muscle strength will generally
increase muscle size and aerobic conditioning will help burn
extra calories. Perfi)rming these two fi)rms of exemise, either
at dif][erent times or together, will c_ate the greatest changes
in body fat weight.
BALANCED STRENGTH and alignment is tile result of
equal strength developed in all parts of tile body. It conies
into play in your standing and sitting posture, and in your
ability to perfi)rm just about any activity safMy and
effectively. An over-development of the back will round tile
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 ttle ability of a muscle or group of muscles
to move tile joint through a flfll range of motion. Flexibility
comes into play when you execute all overhand serve or
stretch fi)r tile top shelf in tile kitchen. It is a cooperative
movement of opposite muscle groups. When a muscle
contracts, its opposite muscle group must relax fi_)r tile
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 tile body fronl ir0ury and can be achieved
through tile balanced strength training programs included
in this manual.
CARDIOVASCULAR ENDURANCE is tile ability of tile
heart and lungs to supply oxygen and nutrients to
exemising muscles over an extended period of time. It
comes into play when you ,jog a mile or ride a bike. It is a
critical cc)mponent of overall fitness and health. Any
exemise progranl must be supplenlerlted with
cardiovascular training, such as rowing on tile Bowflex.
10

Defining Your Goals
Reaching Your Goals
To reach your goals you nlust follow a consistent, well
designed pmgraln that provides balanced development to
all parts of the body and includes both aerobic and strength
exemise. Only then will you meet your goals safMy 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 tile principles fk)und in this manual.
DesigningYour 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 fi)lk)w these guidelines.
Understand fitness and its components: hnproperly
designed programs can be dangerous. Take some time to
review this manual as well as other fitness guides.
Know your current fitness level: Bell)re you start any
fitness program you shoukt consult a physician who will
help you detemline your current abilities.
Remember your cardiovascular component: Any fitness
pmgraln must contain a cardiovascular fitness conlponent
to be complete. So complement your resistance training
with aerobic exemise such as walking, running, bicycling or
rowing on tile Bowflex.
Training variables: When designing your own program
there are several variables that, when mixed properly, will
equal the right fitness fi)rmula fi)r you. In order to find tile
best fi)rnmla, you must experiment with several
combinations of variables. Tile variables are as fi)llows:
•Training Frequenqy: Tile number of times you train per
week. We recommend daily activity but not daily .......
training of the same muscle group.
•Training Intensity: Tile amount of resistance _ed du
your repetition.
•Training Vohune: Tile numl)er of repetiti n ha;; a
perf*,rmed.
• Rest intervals: Tile time you rest betwee_ Sets h
time you rest between workouts.
Onceyou'veestablishedabaseoffitness, i {::{:{
principles:
•£olate muscle groups: Focus work on pciftcm el := {{
groups. : ,{}} [{} :{:{
•Progressive Loading: Tile gradual S } it:incUs&
repetitions, resistance and
Identify your goals: Goals are critical to choosing and
designing an exercise program that fits and enhances your
lifestyle, but so is strategy. It_ important not to rush tile
process and try to accomplish too l_nuch 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 movenmnts and single joint
movements. In addition, select exercises that address
complementa W muscle groups.
Put first things first: During each session, first work those
muscle groups that need tile most training.
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11

Exercising Properly
Working Out
A workout begins in your mind_ eye. With concentration
and visualization you can approach your workout with a
positive, constructive attitude. A good p_-workout mental
routine is to sit and relax, so you can locus on what you are
about to do and think about achieving your end goal.
Breathing
Tile most important part of breathing during exmvise is,
quite simply, that you do it. Breathing in or out during tile
actual perlk)rmance is not dependent upon tile direction of
air flow relative to exertion. It is, in l_lct, a mechanical
process that changes tile position of your spine as your rib
cage moves. Here are some tips for breathing:
Warming Up
We recommend that you warm up by rowing on tile
Bowflex.
Aerobic Rowing Position:
• Remove bench, unlock the seat.
•Sit on tile seat facing the Power Rods'
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 b_athing.
Depth of inhalation and exhalation should be natural for
tile situation.
2) Allow breathing to occur naturally. Donk force it.
• Grab tile handles and keep tile arms straight to tile front.
• Position tile amhes of your feet on tile footrest of the
machine, knees bent comfortably.
• Sit up straight with your spine in good alignment.
Performing Your Routine
The workout portion of your fitness routine is the series of
execcises devoted to your particular goals. Remember, make
sure to have fun!
Cool Down
An essential part of tile exercise routine is the cool down.
Gradually reduce the level of exercise intensity so that
blood does not accumulate in one muscle group, but
contimms to cicculate at a decreasing rate. We recommend
tile rowing execcise l_)r the cool down. Remember to
gradually move yourself into a relaxed state.
START FINISH
Motion:
• Initiate the movement by extending the knees while
simultaneously bending the arms and pinching the
shoulder blades together.
•With the arms passing by the sides of your trunk,
the handles should be near your torso as the knees
near extension.
Key Points:
•Do not lose spinal alignment -- keep your chest
lifted.
•If you bend forward during the return toward the
Power Rods, bend at the hips, not the waist.
12

The Workouts
20 MINUTE BETTER BODY WORKOUT
FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES
Start by perfornling one set of each exercise. _Tarnl up with a light resistance exercise that you can perfbrnl easily for 5 10 reps without fhtiguing. Focus
on practicing and learning your technique befbre increasing the resistance. Then nlove to a nlore challenging resistance you can perfimn for I1o less than
10 reps and no more than 15 reps without your fi_rnl deteriorating. As you become stronger, you can advance to two sets %r each exercise. Complete all
sets of each exercise befbre moving on to the next. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that will allow you to stop the
nlovement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.
Chest Bench Press 1-2 10-15 9
Back Seated Lat Rows 1 2 10 15 34
Shoulders Standing Lateral Shoulder Raise 1 2 10 15 24
Arms Standing Biceps Curl 1 2 10 15 41
Lying Triceps Extension 1 2 10 15 37
Legs Leg Extension 1-2 10-15 50
Leg Curl 1-2 10-15 50
Seated (Straight Leg) Calf Raise 1-2 10-15 54
Trunk Low Back Extension 1-2 10-15 33
Resisted Abdominal Crtmch 1-2 10-15 47
ADVANCED GENERAL CONDITIONING
FREQUENCY: 4 DAYS PER WEEK (M T-Th-F) TIME: ABOUT 35-45 MINUTES
When you are proficient in perfktrnling the exercise techniques of the above routine and are no longer realizing resldts, or if you beconle bored, it is time to
change your progranl. You can increase your training with this _sl)lit system routine that works opposin_ nmscle groups on difierent days. To do this
you'll increase your resistance when you can perfbrm 12 reps peK>ctly, and you'll increase wmr volmne by performing more sets and more exercises. Move
slowly on each rep. Use a pace that will allow you to stop tile nlovenlent instantly a_ any point in the rep. Count three seconds up and three seconds down
and work to fatigue during each set.
D_I&3
Chest
Shoulders
Arms
Legs
Bench Press (Wide Ptflley) 1-3 10-12 19
Seated Shotflder Press 1-3 10-12 23
Seated Triceps Extension 1-3 10-12 41
French Press 1 310 12 37
LegPress 1 3 10 12 51
Leg Curl 1 3 10 12 50
Seated (Straight Leg Calve Raise 1 3 10 12 51
D_2&4 Back
Shoulders
Arms
Trunk
Seated Lat Rows 1-3 10-12 34
Narrow Ptflldowns 1-3 10-12 32
Rear Deltoid Rows 1-3 10-12 24
Standing Biceps Curl 1-3 10-12 41
Reverse Grip Barbell Curls 1-3 10-12 45
Low Back Extension 1-3 10-12 33
Seated Resisted Abdominal Crunch 1-3 10-12 47
Reverse Crtmch 1 3 10-12 48
13

The Workouts
20 MINUTE UPPER/LOWER BODY
FREQUENCY: 4 DAYS PER WEEK (M-TTh-F) TIME: ABOUT 20 MINUTES
This program provides you with a quick and efl_ctive workout that combines nluscle conditioning with sonle cardiovascular benefits. Do this routine when
you are linlited in tinle or just want a variation to your normal routine. Perfimu this program training 2clays, resting 1 to 2. Pe]fbrm 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 mmlber of
sets you perfi_rzn. Move 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.
DAY1 &3 Chest Bench Press 1-3 12-15 19
Back _vVidePulldowns 1-3 12-15 31
Shoulders Standing Lateral Shoulder Raise 1-3 12-15 24
Arms Standing Biceps Curl 1-3 12-15 41
French Press 1-3 12-15 37
DAY2 &4
Legs
Trunk
Leg Extension
Seated Leg Curl
Standing Hip Extension
Seated (Straight Leg) Calf Raise
Low Back Extension
Seated Resisted Abdominal Crunch
1-3 12-15 50
1-3 12-15 53
1-3 12-15 52
1 3 12 15 54
1-3 10-12 33
1-3 10-12 47
14

The Workouts
BODY BUILDING
FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES
Body building requires %cused concentration and dedication to training, as well as proper eating habits, mlain each muscle group to failure be%re nloving
on to the next exercise. Do not neglect any nluscle 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 fl_rzu. Ti_htez] the muscle
befl_re you move, squeeze the muscle as you move, cramp the muscle at the point of fkfll contraction, and resist the movenlent as you lower the weight.
Move 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.
DAY 1
Chest Bench Press (Wide Ptflley) 2-4 8-12 19
Chest Fly 2-4 8-12 19
Shoulders Seated Shoulder Press 2-4 8-12 23
Rear Deltoid Rows 2-4 8 12 24
Standing Lateral Shoulder Raise 24 8 12 24
Shoulder Shrug 24 8 12 28
DAY 2
DAY 3
Back
Arms
Legs
mruzlk
Seated Lat Rows 2-4 8-12 34
Narrow Ptdldowns 2-4 8-12 32
Standing Biceps Curl 2-4 8-12 41
Reverse Grip Barbell Curls 2-4 8-12 45
Lying Triceps Extension 2-4 8-12 37
French Press 2-4 8-12 37
Leg Press
Leg Extension
Standing Hip Extension
Leg Curl
Seated (Straight Leg) Calf Raise
Low Back Extensions
Seated Resisted Abdominal Crunch
Seated Resisted Oblique Crunch
Aerobic Rowing
2 4 8 12 51
2 4 8 12 50
2-4 8-12 52
1-3 8-12 50
2-4 12-15 54
2-4 8-12 33
2-4 8-12 47
2 4 8 12 47
Progress up _o
15-25 minutes
15

The Workouts
CIRCUIT TRAINING - ANAEROBIC/CARDIOVASCULAR
FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-45 MINUTES
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. The idea is to move
quickly fi'Onl exercise to exelzise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals
one set of each exercise. Initially, start with completing one rolmd of Circuit 1. Then add an additional round of the sanle circuit. Once you reach three
rounds of Circuit 1, add one rolmd of Circuit 2. Acid additional rounds of Circuit 2 as your fitness level increases. Repeat process with Circuit 3. Do not
let your heart rate exceed 220 minus your age. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three
seconds down. _Varm-up with 5-15 minutes of rowing or some other aerobic exercise before starting your circuits.
Circuit 1
Chest Bench Press 8 12 19
Legs Leg Press 8 12 51
Back Seated Lat Row 8-12 34
Legs Seated Leg Curl 8-12 53
Trunk Seated Resisted Abdominal Crunch 8-12 47
Circuit 2
Shotflders Seated Shotflder Press 8 12 23
Legs Lying Leg Extension 8-12 54
Back Lying Eat Ptflldowns 8-12 32
Trunk Low Back Extensions 8-12 33
Arms Standing Biceps Curl 8-12 41
Circuit 3
Shotflders Rear Deltoid Rows 8 12 24
Arms Lying Triceps Extensions 8 12 37
Legs Leg Curl 8 12 50
Trunk Seated Resisted Oblique Crtmch 8-12 47
Legs Seated (Straight Leg) Calf Raise 8-12 54
16

The Workouts
TRUE AEROBIC CIRCUIT TRAINING
FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-60 MINUTES
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to the
aerobic rowing exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy. The idea is to nlove quickly horn
exercise to exercise, taking only as nluch rest between sets as it takes to set up the next exercise (less than 20 seconds One circuit equals one set of each
exercise. Initially, start with completing one round of Circuit 1. Then acid an additional round of the same circuit. Once you reach three rounds of Circuit
1, acid one round of Circuit 2. Acid additional rounds of Circuit 2as your fitness level increases. Do not let your heart rate exceed 220 minus your age.
Pelfbrm each rep of each exercise slowly and with pelf>ct technique. Count three seconds up and three seconds down.
Warm-up with 5-15 minutes of rowing or some other aerobic exercise befi_re starting your circuits.
Circuit 1
Circuit 2
Chest Bench Press 8 12 19
Aerobic Rowing 30 - 60 Seconds
Legs Leg Press 8 12 51
Aerobic Rowing 30 60 Seconds
Back Seated Lat Rows 8-12 34
Aerobic Rowing 30 60 Seconds
Legs Seated Leg Curl 8-1_ 53
Aerobic Rowing 30 - 60 Seconds
Trunk Seated Resisted Abdominal Crunch 8 12 47
Aerobic Rowing 30 - 60 Seconds
ilii Z¸¸¸¸
Shoulders Seated Shoulder Press 8 12 23
Aerobic Rowing 30 60 Seconds
Legs Lying Leg Extension 8-12 54
Aerobic Rowing 30 60 Seconds
Back Lying Lat Ptflldowns 8-12 32
Aerobic Rowing 30 - 60 Seconds
Trtmk Low Back Extension 8 12 33
Aerobic Rowing 30 - 60 Seconds
Arms Standing Biceps Curl 8 12 41
17

The Workouts
STRENGTH TRAINING
FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES
This program is designed to enlphasize overall strength developnlent. This is an advanced routine to be used only after you have progressed froill the
advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perfornl
more than 5 to 8 reps, you should increase your resistance 5 lbs. and decrease your reps to 5. Rest 60 - 120 seconds between each set and exercise. Focus
on proper fornl. Tighten the musde before you move, squeeze the musde as you nlove, {Tamp the muscle at the point of fidl contraction, and resist the
movement as you lower the weight. Move slowly on each rep. Use a pace that will allow you to stop the nlovenlent instantly at any point in the rep. Count
two seconds up and four seconds down and work to fatigue during each set.
Day 1
Chest
Shoulders
Bench Press (wide ptdley) 2-4 5-8 19
Chest Fly (wide ptdley) 2-4 5-8 19
Seated Shoulder Press 2-4 5-8 23
Standing Lateral Shotdder Raise 2-4 5-8 24
Rear Deltoid Rows 2 4 5 8 24
Shoulder Shrug 2 4 5 8 28
Day 2
Back
ArtlIs
Barbell Bent Over Row
Wide Ptdldowns
Standing Biceps Curl
Reverse Grip Barbell Curls
Seated Triceps Extension
Triceps Pushdown
24 58 36
24 58 31
24 58 41
24 58 45
24 58 41
2 4 58 38
Day 3
Legs
Trtmk
The Squat
Lying Prone Leg Curl
Seated Leg Curl
Seated (Straight Leg) Calf Raise
Low Back Extension
Seated Resisted Abdominal Crtmch
2-4 5-8 51
2-4 5-8 52
24 58 53
24 58 54
2 4 8 12 33
24 58 47
18