Table of Contents
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Table of Contents
Related Manuals for Bowflex Ultimate 51370
Summary of Contents for Bowflex Ultimate 51370
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Page 1: Home Gym
Special Edition Includes: Dr. Ellington Darden’s Six Week Fast Fat Loss – Body Leanness Program The Bowflex Ultimate ® ™ Home Gym Owner's Manual Written By: Tom Purvis RPT, RTS Registered Physical Therapist and founder of the Resistance Training Specialist Program... -
Page 2: Table Of Contents
Important Safety Precautions...3 Getting To Know Your Machine ...4 About Your Bowflex Ultimate Home Gym ® ™ Attachments ...9 Using Your Machine ...10 Defining Your Goals ...12 Exercising Properly ...14 The Workouts The 20 Minute Better Body Workout ...15 Advanced General Conditioning ...15 20 Minute Upper / Lower Body ...16... -
Page 3: Important Safety Precautions
™ • Maximum user weight for the Bowflex® Ultimate home gym is 300 pounds (136 kg). For your safety, do not use or allow others to use the Bowflex® Ultimate pounds (136 kg). • Allow a workout area of at least 7’ x 9’ (2.1 m x 2.7 m) of free space for safe operation of the Bowflex®... -
Page 4: Getting To Know Your Machine
With all of the fitness choices available today, we understand that choosing a piece of equipment can be very confusing. Everyone at Nautilus your trust and your confidence in our product. The Bowflex Ultimate just about to prove it to yourself. -
Page 5: Using Your Machine
® ™ When You Are Not Using Your Bowflex ® Disconnect the cables from the Power Rods not using your Bowflex Use the rod binding strap included with ® your machine to bind all the rods together near the top. This... -
Page 6: The Workout Bench
With the bench in the flat How to Mount the Bowflex Sit on the bench and reach back, one arm at a time, grasping hand grips. KEEPING HANDS DOWN AND PALMS UP. -
Page 7: Hand Grips
Using the Bowflex Ultimate ® The Leg Press Belt is used exclusively for the Leg Press and the Seated Hamstring Curl exercises. • With the Bowflex Ultimate seat ® ™ adjusted to the “free sliding” position (spring lock seat pin unlocked), the... - Page 8 Using the Bowflex Ultimate ® Home Gym Adjustable Pulley System Using the Bowflex Ultimate home gym ® ™ adjustable pulley system is as easy as pulling a pin and expanding the pulley out. Pulley knobs are spring-loaded and are Pulleys adjust position with the simple turn and pull of a knob.
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Page 9: About Your Bowflex ® Ultimate ™ Home Gym Attachments
The leg extension/leg curl position, move the attachment uses two knobs to attachment to the end attach to the Bowflex Home Gym, at the end of the of the sliding seat rail. sliding seat rail. Remove the knobs from the attachment and place the attachment over the end of the seat rail. -
Page 10: Using Your Machine
™ Folding and moving your Bowflex ® Follow the simple steps below to fold your Bowflex home gym. Once it’s folded, simply tilt the machine back on its transport wheels and roll it to any location 1. Remove the leg attachment from the Bowflex gym, if attached. - Page 11 • Before using the attachment, make sure all fasteners are in place and tightened. • Make sure the attachment's cables are securely fastened to the regular Bowflex ® Ultimate home gym ™ cables. • Always use the supplied threaded knobs to secure the...
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Page 12: Defining Your Goals
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 supplemented with cardiovascular training, such as rowing on the Bowflex Ultimate home gym. ®... -
Page 13: Reaching Your Goals
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 ® ™ Defining Your Goals... -
Page 14: Exercising Properly
Warming Up We recommend that you warm up by rowing on the Bowflex Ultimate home gym. ®... -
Page 15: The Workouts
20 Minute Better Body Workout Frequency: 3 Days Per Week (M-W-F) 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. -
Page 16: 20 Minute Upper/Lower Body
20 Minute Upper/lower Body Frequency: 4 Days Per Week (M-T-TH-F) 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. -
Page 17: Body Building
Body Building Frequency: 3 Days On, 1 Day Off 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. -
Page 18: Circuit Training Anaerobic / Cardiovascular
Circuit Training – Anaerobic/Cardiovascular Frequency: 2-3 Times Per Week 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 from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). -
Page 19: True Aerobic Circuit Training
True Aerobic Circuit Training Frequency: 2-3 Times Per Week 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. -
Page 20: Strength Training
Strength Training Frequency: 3 Days Per Week (M-W-F) Time: About 45-60 Minutes This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. -
Page 21: Chest Exercises
Bench Press Muscles worked: This exercise emphasizes the chest muscles (pectoralis major). It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm. Pulley position: Wide or narrow (Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of... -
Page 22: Incline Bench Press
• You may also utilize the alternate incline bench press position by placing your feet on the forward leg of the Bowflex FINISH Gym and using your legs to slide the torso upward on the bench so that your head is near the lat tower. -
Page 23: Decline Bench Press
Decline Bench Press Muscles worked: The entire chest muscle (pectoralis major) is emphasized. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arms. Pulley position: Wide or narrow (Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of... -
Page 24: Lying Cable Crossover
Lying Cable Crossover near extension) Muscles worked: This exercise emphasizes the chest (the pectoralis major muscles). The triceps muscles, located on the back of the upper arms, are also involved in maintaining the elbow position and also help with shoulder motion. Pulley position: Wide only. -
Page 25: Shoulder Exercises
Seated Shoulder Press Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids), the rotator cuff muscles, the upper back muscles (trapezius), and the triceps muscles located on the back of the upper arms. -
Page 26: Rear Deltoid Rows
Rear Deltoid Rows Muscles worked: This exercise emphasizes the back portion of the shoulder muscles (the rear deltoids, as well as the rear portion of the middle deltoids, the posterior rotator cuff, upper lat and teres major) as well as the trapezius and rhomboids. -
Page 27: Seated Lateral Shoulder Raise
Seated Lateral Shoulder Raise Muscles worked: This exercise emphasizes the side shoulder muscles (middle deltoids), the top muscle of the rotator cuff (supraspinatus) and the trapezius muscles. Pulley position: Narrow. Starting position: • Sit on the bench facing the Power Rods bent and your feet on the platform. -
Page 28: Scapular Depression
Scapular Depression Muscles worked: This exercise involves your lower trapezius muscles, and latissimus dorsi muscles. Both act as stabilizers and movers of your shoulder blades. This motion of scapula depression is very important in posture as well as when using the arms to raise from a chair. It is also involved in overhead pulling exercises. -
Page 29: Shoulder Rotator Cuff - External Rotation
Shoulder Rotator Cuff Muscles worked: This exercise emphasizes the rear portion of the rotator cuff (infraspinatus and teres minor muscles). This area generally gets very weak as we age and needs to be addressed by almost everyone. Pulley position: Wide or narrow. Starting position: •... -
Page 30: Shoulder Shrug
Shoulder Shrug Muscles worked: The primary muscles emphasized are the upper trapezius and associated smaller muscles of the region. Pulley position: Narrow or wide. Starting position: • Stand on the platform facing the Power Rods START • Let your arms hang extending in the direction of Motion: •... -
Page 31: Lying Front Shoulder Raise
Lying Front Shoulder Raise Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids). Pulley position: Narrow only. Starting position: • Sit on the bench facing the Power Rods bent and feet flat on the platform. -
Page 32: Military Press
Military Press Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids and the front part of the middle deltoids), the rotator cuff muscles, the upper back muscles (trapezius), and the triceps muscles located on the back of the upper arms. -
Page 33: Back Exercises
Lying Shoulder Pullover Muscles worked: This exercise emphasizes the upper back (the latissimus dorsi, teres major, and rear deltoid muscles). It also involves the chest (the pectoralis major muscles). The triceps muscles, located on the back of the upper arms, are involved in maintaining the elbow position and also help with shoulder motion. -
Page 34: Narrow Pulldowns
Narrow Pulldowns Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back. It also involves the muscles on the front of your upper arms (the biceps group) which are responsible for bending your elbows. -
Page 35: Lying Narrow Lat Pulldowns
Lying Narrow Lat Pulldowns Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back and eliminates the biceps from the movement. Pulley position: Narrow only. Starting position: •... -
Page 36: Seated Lat Rows
Seated Lat Rows START FINISH START FINISH Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your upper back as well as the trapezius and rhomboids. -
Page 37: Reverse Grip Pulldowns
Reverse Grip Pulldowns Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back. It also involves the muscles on the front of your upper arms (the biceps group) which are responsible for bending your elbows. -
Page 38: Stiff Arm Pulldown
Stiff-Arm Pulldown Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between the lower part of your shoulder blades (lower trapezius muscles). The triceps muscles, located on the back of the upper arms, will also be involved. -
Page 39: Arm Exercises
French Press Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. Pulley position: Narrow only. Starting position: • Sit on the bench facing away from the Power Rods . Bend the knees and place your feet flat ®... -
Page 40: Lying 45 Degree Triceps Extension
START FINISH START FINISH Lying 45 Degree Triceps Extension Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. Pulley position: Narrow only. Starting position: • Lie on your back with your head toward the Power Rods , knees bent and your feet flat on ®... -
Page 41: Rope" Pushdowns
“Rope” Pushdowns Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. These muscles are responsible for straightening your arms and assist in any upper body pushing or pressing motion. Pulley position: Lat tower. Starting position: •... -
Page 42: Cross Triceps Extension
Cross Triceps Extension Muscles worked: This exercise develops the triceps muscle located on the back of the upper arms. Pulley position: Wide only. Starting position: • Seated in the 45 degree position, reach across START • Keeping knees bent and feet flat on the floor, lay •... -
Page 43: Seated Triceps Extension
Seated Triceps Extension Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. Pulley position: Narrow only. Starting position: • Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest and your palms are facing toward the floor. -
Page 44: Seated Biceps Curl
Seated Biceps Curl Muscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows, as well as the brachialis and brachioradialis. Pulley position: Narrow. Seated position: •... -
Page 45: Standing Wrist Extension
Standing Wrist Extension Muscles worked: This exercise emphasizes the back and top parts of your forearms. It also isometrically challenges your elbow flexors, located on the front part of your upper arms. Pulley position: Narrow. Starting position: • Remove the bench and stand on the platform facing the Power Rods •... -
Page 46: Standing Wrist Curl
START FINISH START FINISH Arm Exercises Standing Wrist Curl Muscles worked: This exercise emphasizes the front part of your forearms as well as increases the strength of your grip. It also isometrically challenges your elbow flexors, located on the front part of your upper arms. -
Page 47: Lying Biceps Curl
Lying Biceps Curl Muscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows, as well as the brachialis and brachioradialis. Pulley position: Wide or narrow (wide will work ideally for most people due to the angle created in the arm (carrying angle) in the palm forward (supinated position). -
Page 48: Barbell Curls
Barbell Curls — Elbow Flexion (in supination) Muscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows. The brachialis and brachioradialis are also involved. Pulley position: Low pulley. -
Page 49: Abdominal Exercises
Seated (Resisted) Abdominal Crunch Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus) and the side abs (obliques). Pulley position: Wide or narrow. Starting position: • While seated in the 45 degree position, spread the cuffs from the handles and put the arms through, positioning each cuff around the front of the respective shoulder. -
Page 50: Reverse Crunch
Reverse Crunch Muscles worked: This exercise works your entire abdominal area including your upper and lower front abs (rectus abdominus) and your side abs (obliques). Pulley position: None. Starting position: • With the bench in the flat position, lie on your •... -
Page 51: Trunk Rotation
Trunk Rotation Muscles worked: This exercise involves most of the trunk and deep spinal muscles. It does not “spot reduce” or eliminate “love handles.” It should be noted that rotation is more limited in the spine than most people realize and should be performed with minimal resistance, and always in proper erect alignment. -
Page 52: Leg Exercises
START FINISH START FINISH Leg Extension Muscles worked: This exercise emphasizes the muscles on the front of the upper thigh (quadriceps muscle group) which are responsible for straightening your leg against resistance. This powerful muscle group helps provide stability for the knee joint and is essential for producing power in running, jumping and lifting activities. -
Page 53: The Squat
The Squat Muscles worked: Although the squat is often considered a total body exercise, the glutes, adductors, hamstrings and quads are primary movers and the spinal erectors are key to stabilization. Pulley position: Low pulley. Starting position: • Remove the back support and place the seat in free sliding position. -
Page 54: Lying (Prone) Leg Curl
Lying (Prone) Leg Curl Muscles worked: This exercise emphasizes the hamstring muscle group (biceps femoris, semimembranosus, semitendinosus) on the back of the thigh as well as the back of the calf (gastrocnemius). Pulley position: Narrow. Starting position: • Seated on the flat bench, attach the cuffs to the •... -
Page 55: Standing Hip Flexion
Standing Hip Flexion Muscles worked: This exercise primarily develops and strengthens the muscles on the front of your hips (iliopsoas and rectus femoris) that are primarily responsible for bending or flexing your hips. Pulley position: Narrow. Starting position: • Remove the bench. •... -
Page 56: Lying Leg Extension
Lying Leg Extension Muscles worked: This exercise allows you to strengthen and develop the front part of your upper thighs (quadriceps muscle groups), helping to increase your muscular stability at the knee joints. Pulley position: Narrow. Starting position: • Sit on the bench facing the Power Rods START •... -
Page 57: Standing Leg Kickback
Standing Leg Kickback Muscles worked: This exercise strengthens and develops the muscles of your buttocks area (gluteus maximus). Remember, there is no such thing as “spot reduction.” Do not do this exercise because you believe it will remove fat from this area —... -
Page 58: Standing Hip Abduction
Standing Hip Abduction Muscles worked: This exercise will not burn off fat from your hips or outer thigh! There is no exercise that will burn fat from a specific area. This exercise will, however, strengthen the muscles on the sides of your hips (gluteus medius), especially on the standing/support side. -
Page 59: Seated Hip Abduction
Seated Hip Abduction Muscles worked: This exercise will not burn off fat from your outer thighs or make them smaller! There is no exercise that will burn fat from a specific area. This exercise will, however, strengthen the muscles on the sides of your hips, which in the seated (hip flexed) position includes the piriformis and gluteus maximus. -
Page 60: Ankle Eversion
Ankle Eversion Muscles worked: This exercise strengthens and develops the muscles on the outside of your lower legs (peroneals). These muscles are essential for standing balance and lateral agility of the ankle. Pulley position: Narrow. Starting position: • Sit on the bench with one side of your body •... -
Page 61: Stiff-Leg Deadlift
Stiff-Leg Deadlift Muscles worked: This exercise emphasizes and develops the hamstrings and glutes, while requiring the spinal erectors to stabilize. Pulley position: Low pulley Starting position: • Remove the bench and stand on the platform facing the Power Rods • Grasp the bar with an overhand grip approximately shoulder width. -
Page 63: The Bowflex Body Leanness Program
The Bowflex Body Leanness Program By Ellington Darden, Ph.D. The following program was created by Dr. Ellington Darden. It contains a rigorous fitness and dietary program. Please consult your physician before beginning any fitness or dietary program. Some of the names of the exercises... - Page 64 That’s right. Similar results can be accomplished by you in six short weeks, which include just 18 workouts (3 per week) on the Bowflex® machine. Bowflex® was a significant part of the results. The exercises performed on it allowed the participants to build muscle, which accelerated their metabolisms, and produced faster and greater fat losses.
- Page 65 Before beginning this program consult your physician or healthcare professional. Show this plan and your Bowflex® Owner’s Manual to your physician or healthcare professional. Only he or she can determine if this course is appropriate for your particular age and condition. If you experience any light-headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.
- Page 66 If you would like to measure your personal before-and-after results, there are several steps you need to take. It is important that you accurately perform each task, then at the end of the six-week program, repeat the process in the same manner. Body Weight: Remove clothing and shoes and record your weight to the nearest quarter pound or hundred grams.
- Page 67 Skinfold Measurements To accurately track your progress through this six-week program, it is necessary to take skinfold measurements. By measuring yourself in this way, you will be able to determine your lean-body mass and your body-fat percentage. The goal of this program is to increase your lean-body mass and decrease your body-fat percentage. Please read this section carefully.
- Page 68 Using Calipers When Measuring Skinfolds The procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of skin and surface fat and pull it away from the underlying muscle. Take the caliper in your other hand and open the jaws. Clamp the jaws over the pinched skin and fat.
- Page 69 To Use The Nomogram: 1) Locate the sum of your three skinfolds in the right column and mark it. 2) Locate your age in years on the far left column and mark it. 3) Connect the two marks with a straightedge. Where the straightedge intersects the line in the middle column appropriate to you, you will find your body-fat percentage.
- Page 70 Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you how many pounds of muscle were added to your body, after completing the program. For Example: Before the program, Joe weighs 200 pounds (90.7 kg) and measures 30% fat, which amounts to 60 pounds (27.2 kg). Thus, his lean-body mass is 70%, or 140 pounds (63.5 kg).
- Page 71 Percent Body Fat If you wish to send in your results to Bowflex®, please send to: Bowflex® Results, 1400 N.E. 136th Ave., Vancouver, WA. 98684. Or you may fax this sheet to Bowflex® Results at 1-360-694-7755. Please include your name, address, and phone number.
- Page 72 GUIDELINES Week 1&2 All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth.
- Page 73 You will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program is a proven method for achieving maximal fat loss over a six-week period. It consists of a carbohydrate-rich, descending-calorie eating plan, and a superhydration routine. Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan: Approximately 60 percent of the daily calories should be from carbohydrates.
- Page 74 Drinking plenty of water is essential to the success of this program. Drinking the recommended amount of water can seem like a challenge at first. Stick with it. Carry a large sports bottle or similar item with you throughout the day. After several weeks, you will find that you actually thirst for more and more water, and the amounts recommended are easily reached.
- Page 75 The menus in the Bowflex® eating plan are designed for maximum fat-loss effectiveness and nutritional value. For best results, follow them exactly. Every attempt has been made to utilize current popular brand names and accurate calorie counts, which are listed in the menus. But as you probably realize the products are sometimes changed or discontinued.
- Page 76 Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee (frozen) (210) 3/4 oz. light cream cheese (45) 1/2 C. orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea. Cereal 1.5 oz.
- Page 77 Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee (frozen) (210) 21 g light cream cheese (45) 120 ml orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea. Cereal 42 gram serving equals approximately 165 calories.
- Page 78 Quantities needed for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingly. It may be helpful for you to photocopy this list each week before doing your shopping. Staples Orange juice, skim milk, whole-wheat bread, Promise Ultra Vegetable Oil Spread, Italian fat-free dressing, Dijon mustard, safflower oil, noncaloric beverages (tea, decaffeinated coffee, diet soft drinks, water).
- Page 79 Your teenage son and daughter, however, could follow the Bowflex® exercise routines. Q. I’m afraid that I might get large, unfeminine muscles from some of the Bowflex® exercises you recommend in this course. What can I do to prevent this from happening? A.
- Page 80 Q. I’m confused about how to breathe during each Bowflex® exercise? A. Let’s say your goal is to do 10 repetitions on a specific Bowflex® exercise that is performed in the recommended 4-second lifting and 4-second lowering style. Here are the proper breathing guidelines to follow: One suggestion is to team up with a partner.
- Page 81 That level is your daily calorie requirement. Naturally, you’ll be able to consume other foods than those listed in the Bowflex® eating plan. By then, however, you should know the value of being a smart shopper and a wise eater. Read labels. Compare nutritional information.
- Page 82 Please feel free to make copies of this chart to continue your exercise log. EXERCISE Sets Bench Press Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps...
- Page 83 Sternocleidomastoid Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Brachioradialis Pronator Teres Flexor Carpi Radialis Tensor Fasciae Latae Iliopsoas Pectineus Rectus Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Tibialis Anterior Trapezious Serratus Anterior Rectus Abdominus Flexor Digitorum Superficials Adductor Longus...
- Page 84 ©2004 Nautilus Inc. All rights reserved. 1400 N.E. 136th Ave., Vancouver, WA 98684. ® Bowflex, Bowflex Ultimate, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus , Inc. ® 51370 Rev AA (2004)
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Page 87: Assembly Instructions
The Bowflex Ultimate ™ ® Home Gym Assembly Instructions 51370 Rev AA (2004) - Page 88 Leg Extension Pulley Lat Tower Assembly (if so equipped) Bent Lat Bar Special features unique to the Bowflex Ultimate ® the special cable storage areas. When the lat cables are not in use they can be conveniently tucked into the lat tower assembly as shown to the top left.
- Page 89 • Flat blade screw driver • Rubber mallet • Utility Knife / Scissors Before You Assemble Select where you are going to locate your Bowflex Ultimate machine is on a hard, level surface. Assemble your Bowflex intend to use it, as it does not go throught doors easily once fully assembled.
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Page 90: Parts List
Descr: Hand Grip/ Threaded Ankle Cuff Knob Item #: 74 Item #: 76 Qty.: Qty.: Descr: Leg Press Descr: Lower Lat Bolt Keeper Crown Bowflex Ultimate Parts List ® ™ Item #: 3 Item #: 4 Qty.: Qty.: Descr: R ight Descr: Squat Frame Main... - Page 91 Note: Drawings are actual size. Item #: 45 Qty.: Item #: 44 Descr: #10 X 1” Qty.: Descr: #10 X 3/4” Self Tapping Screw Item #: 51 Qty.: Descr: 3/8” X 3” Bolt Item #: 75 Qty.: Descr: 3/8” X 3/4” Square Head Bolt ® ™ Item #: 46 Self Drilling Screw...
- Page 92 Assembling Your Bowflex Step 1: LOWER MAIN FRAME ASSEMBLY Locate the following for this step: • Lower lat tower (Item #1) • Left main frame (Item #2) • Right main frame (Item #3) • Two (2) 3/8”X3” bolts (Item #51) •...
- Page 93 Step 3: SQUAT PLATFORM & FRAME ASSEMBLY Locate the following parts for this step: • Large plastic squat platform (Item #5) • Squat frame (Item #4) • Four (4) 3/8”X4-3/4” bolts (Item #52) • Six (6) 3/8” washers (Item #54) •...
- Page 94 Assembling Your Bowflex Step 5: REAR LEG Locate the following parts for this step: • Bench leg (Item #13) • Seat rail (Item #10) • Four (4) 3/8” nylon lock nuts (Item #57) • Four (4) 3/8” washers (Item #54) Find the four bolts in the channels on the bottom of the seat rail assembly closest to the warning sticker.
- Page 95 Assembling Your Bowflex Step 7: SEAT RAIL INSTALLATION The following parts are required for this step: • Seat Rail (Item #10) • One (1) 3/8”X5” bolt (Item #53) • Two (2) 3/8” washers (Item #54) • One (1) 3/8” nylon lock nut (Item #57) •...
- Page 96 Assembling Your Bowflex Step 9: RAIL END CAP INSTALLATION Locate the following parts for this step: • Rail End Cap (Item #58) • Two (2) #10X3/4” self tapping screw (Item #44) Place the end cap (Item #58) on the end of the rail with arrow inside end cap facing up.
- Page 97 Assembling Your Bowflex Step 11: ROD BOX INSTALLATION Locate the following parts for this step: • Rod box with Power Rods (Item #23) ® • Rod box frame (Item #24) • Three (3) #10X1” self tapping screw (Item #45) • Three (3) 1/4” washers (Item #55)
- Page 98 Assembling Your Bowflex A-10 Step 13: LOWER LAT CROWN INSTALLATION Locate the following parts for this step: • Lower lat crown (Item #76) Press Lower Lat Tower Crown (Item #76) into open end of lower lat tubing to finish off. Bottom surface of lower lat crown should be in contact with incline bench rest.
- Page 99 Bowflex Ultimate ® Lat Assembly The Lat Assembly is an optional attachment which, depending on the machine you ordered, may or may not be part of your Bowflex ® Item #: 17 Item #: 19 Qty.: Qty.: Descr: Upper Lat Descr: Upper...
- Page 100 Assembling Your Bowflex A-12 Step 1: LAT TOWER ASSEMBLY Locate the following parts for this step: • Lat cross bar w/ pulleys (Item #17) • Upper lat tower (Item #19) • Two (2) 3/8”X2-3/4” bolts (Item #50) • Four (4) 3/8” washers (Item #54) •...
- Page 101 Bowflex Ultimate ® Leg Assembly The Leg Assembly is an optional attachment which, depending on the machine you ordered, may or may not be part of your Bowflex ® Item #: 61 Item #: 62 Qty.: Qty.: Descr: Leg Descr: Extension Leg Ext.
- Page 102 Assembling Your Bowflex A-1 Step 1: LEG EXTENSION FOOT TUBE INSTALLATION Locate the following parts: • Leg extension main frame (Item #62) • Leg extension foot tube (Item #63) • Two (2) 3/8”X3” bolt (Item #51) • Two (2) 3/8” nylon lock nuts (Item #57) •...
- Page 103 Assembling Your Bowflex Step 3: LEG EXTENSION SEAT INSTALLATION Locate the following parts: • Leg extension assembly (from previous step) • Leg extension seat assembly (Item #61) • Two (2) 1/4”X2-3/4” bolt (Item #71) • Two (2) 1/4” nylon lock nuts (Item #72) •...
- Page 104 Assembling Your Bowflex A-16 Step 5: INSTALLING THE LEG EXTENSION ATTACHMENT Place the leg extension on the end of the rail and tighten the two small star knobs (Item #68) through the sides of the leg extension rail bracket and into the rail as shown in Figure V. Make sure that the leg extension does not interfere with the rear leg, and if it does interfere, check to make sure the rear leg is mounted 1/2”...
- Page 105 Expanding your Bowflex from 10 lb. (10 kg) to 10 lb. (18 kg) Step 1: Simply slide the new rods into the back of the Ultimate ’s rod pack. Make sure ™ the new Power Rods are secure and fully ®...
- Page 106 . This guarantee does not apply to sales made by dealers or distributors. ® 1400 N.E. 136th Ave. Vancouver, WA 98684 Bowflex, Bowflex Ultimate, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus ©2004 Nautilus Bowflex ®...
- Page 107 Bowflex ® IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE PLEASE PRINT CLEARLY – THANK YOU ■ ■ Mrs. 3. ■ Ms. 4. ■ Miss Customer ID from Invoice Name: Address: City: Phone number: E-Mail address: ■ Is this your primary address?
- Page 108 Bowflex® Ultimate home gym ™ that proves to be defective in materials or workmanship. In the event repair is not possible, Nautilus® will either replace your Bowflex® Ultimate home gym or refund your purchase ™ price, less shipping and handling.
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Page 109: Warranty Information
Service Support Call to speak to a Nautilus® Representative at 1-800- 605-3369 or write to Bowflex® at 1400 NE 136th Ave., Vancouver, WA 98684. You may need to return the defective part, at your expense, to the address given to you by a Nautilus®... - Page 110 ©2004 Nautilus Inc. All rights reserved. 1400 N.E. 136th Ave., Vancouver, WA 98684. ® Bowflex, Bowflex Ultimate, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus , Inc. ® 51370 Rev AA (2004)