Bowflex Conquest Owner's Manual
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Bowflex Conquest Owner's Manual

Owners manual
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Special Edition Includes:
Dr. Ellington Darden's
Six Week Fast Fat Loss –
Body Leanness Program
The Bowflex Conquest
™
Home Gym
Owner's Manual
and Fitness Guide
Written By: Tom Purvis RPT, RTS
Registered Physical Therapist
and founder of the
Resistance Training
Specialist Program
P/N 001-7093 Rev A (04/2007)

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Summary of Contents for Bowflex Conquest

  • Page 1 Special Edition Includes: Dr. Ellington Darden’s Six Week Fast Fat Loss – Body Leanness Program The Bowflex Conquest ™ Home Gym Owner’s Manual and Fitness Guide Written By: Tom Purvis RPT, RTS Registered Physical Therapist and founder of the Resistance Training...

  • Page 2: Table Of Contents

    Table of Contents Arm Exercises: Safety Precautions Triceps Pushdown Single-Arm Pushdown Get To Know Your Bowflex Conquest™ French Press Safety Warning labels Lying Triceps Extension Cross Triceps Extension Get To Know Your Bowflex Conquest ™ Lying 45° Triceps Extension Home Gym...

  • Page 3: Safety Precautions

    Important Safety Precautions imPortant safetY instruCtions The following definition applies to the word “warning” found throughout this manual: Used to call attention to POTENTIAL hazards that could result in personal injury or loss of life. Prior to using this equiPment, observe the following warnings.
  • Page 4 Home Gym Warning Labels ™ The following safety warnings are located on the Bowflex Conquest™ home gym. Please read all safety precautions and warning information prior to using your product.Be sure to replace any warning label if damaged, illegible, or missing. If you need replacement labels. please call a Nautilus Representative at 800-NAUTILUS (1-800-628-8458) for assistance.
  • Page 5 Get To Know Your Bowflex Conquest Home Gym Warning Labels ™ The following safety warnings are located in site specific areas on the unit. Please review and understand the safety warning labels and their locations on the unit prior to use.

  • Page 6: Get To Know Your Bowflex Conquest

    Get To Know Your Bowflex Conquest Home Gym ™ Please take your time to read through the entire manual and follow it carefully before attempting to use your Bowflex Conquest home gym. Also locate and read all warning labels that are posted on the ™...

  • Page 7: How To Use Your Bowflex Conquest ™ Home Gym

    How To Use Your Bowflex Conquest Home Gym ™ Power Rod Resistance Safety ® are made from a special When connecting the ® Power Rod resistance rods Power Rod ® caps to composite material. Your rods are sheathed with a protective black rubber coating.
  • Page 8 (furthest from Power Rod unit) position to accommodate height/ components shall be used to maintain/repair the equipment. reach needs. If you have any questions regarding your Bowflex Conquest ™ home gym, please call our Customer Service Department at 45° Incline Bench:...
  • Page 9 • Before using the Lat Cross Bar, make sure that all fasteners are in place and tightened. • Make sure that the Lat Tower cables are securely fastened to the regular Bowflex® cables and the Bent Lat Bar, Squat Bar or Hand Grips.
  • Page 10 How To Use Your Bowflex Conquest Home Gym ™ Using Your Leg Press Belt Leg Press Belt: The Leg Press Belt is used for the Leg Press exercise. ® • With the Bowflex seat adjusted to the “free sliding” position (spring...

  • Page 11: Attaching Cables

    Attaching The Cables Lat Pull Down Cable Attaching The Lat Pull Down Cables • Extend the Lat Pull Down Cables down to the Chest Bar Pulleys and attach the ends using the Snap Hooks. Lat Pull Down Bar • Use Snap Hooks to attach the Lat Pull Down Bar to the opposite end of the Cables.

  • Page 12: Define Your Goals

    Define Your Goals Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here are some fitness components that will help you define your goals and choose your fitness program. Muscle Strength is the maximum force that Body Composition is the ratio of fat weight (fat) you can exert against resistance at one time.
  • Page 13 Define Your Goals Design Your Own Program You may want to design your own personal program Training variables: When designing your own specifically geared to your goals and lifestyle. program there are several variables that, when Designing a program is easy, as long as you follow mixed properly, will equal the right fitness formula the guidelines below.
  • Page 14 DO NOT hold your breath. Do We recommend that you warm up by doing light not exaggerate breathing. Depth of inhalation stretching and performing light exercises on the Bowflex and exhalation should be natural for the situation. Conquest home gym.

  • Page 15: Warm Up / Cool Down

    Warm Up / Cool Down Aerobic Rowing — Warm Up or Cool Down Muscles worked: START FINISH Pectoralis Major; Anterior Deltoids Bench Position: Removed, Free Sliding Seat Accessory: Leg Press Belt Pulleys: Chest Bar Success Tips START ACTION • Maintain good spinal alignment. Keep •...

  • Page 16: Chest Exercises

    Chest Exercises Bench Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: START FINISH Pectoralis Major; Deltoids; Triceps Bench Position: 45° incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Maintain a 90° angle between upper •...

  • Page 17: Decline Bench Press

    Chest Exercises Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: START FINISH Pectoralis Major; Deltoids; Triceps Bench Position: 45° incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Maintain a 90° angle between your upper •...

  • Page 18: Decline Chest Fly

    Chest Exercises Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: START FINISH Pectoralis Major; Anterior Deltoid Bench Position: 45° incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Maintain a 60-90° angle between upper •...

  • Page 19: Resisted Punch

    Chest Exercises Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction Muscles worked: START FINISH Anterior Deltoid; Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Maintain an upright, erect posture as •...

  • Page 20: Shoulder Exercises

    Shoulder Exercises Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: START FINISH Rear and Middle Deltoids; Posterior Rotator Cuff; Upper Latissimus; Teres Major; Trapezius; Rhomboids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips...

  • Page 21: Seated Shoulder Press

    Shoulder Exercises Seated Shoulder Press — Shoulder Adduction (and elbow extension) Muscles worked: START FINISH Front Deltoids; Upper Trapezius; Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Keep knees bent and feet on floor. •...

  • Page 22: Shoulder Extension

    Shoulder Exercises Shoulder Extension — (elbows stabilized) Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoid; Middle Trapezius; Rhomboids; Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips • Sit on the bench facing Power •...

  • Page 23: Shoulder Rotator Cuff-Internal

    Shoulder Exercises Shoulder Rotator Cuff — Internal Rotation Muscles worked: START FINISH Subscapularis Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Keep knees bent and feet flat on floor. • Sit on the Bench, one side •...

  • Page 24: Seated Lateral Shoulder Raise

    Shoulder Exercises Seated Lateral Shoulder Raise — Shoulder Flexion (elbows stabilized) Muscles worked: START FINISH Supraspinatus; Middle Deltoids; Trapezius Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Keep knees bent and feet flat on floor. •...

  • Page 25: Back Exercises

    Back Exercises Lying Lat Pulldowns Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Keep knees bent and feet flat on floor. • Lie on your back on the bench, •...

  • Page 26: Pulldowns

    Back Exercises Pulldowns — Shoulder Adduction (with elbow flexion) Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Bench Position: Flat Bench Forward Accessory: Bent Lat Bar Pulleys: Lat Tower START ACTION Success Tips • Grasp the Bent Lat Bar using •...

  • Page 27: Lying Lat Fly

    Back Exercises Lying Lat Fly — Shoulder Adduction Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Bench Position: Flat Bench Back Accessory: Shoulder Cuff Pulleys: Chest Bar Success Tips START ACTION • Keep knees bent and feet flat on floor. •...

  • Page 28: Seated Lat Rows

    Back Exercises Seated Lat Rows — Shoulder Extension (and elbow flexion) Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips • Keep knees bent and feet flat on floor. •...

  • Page 29: Bent Over Row

    Back Exercises Bent Over Row Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Bench Position: Removed Accessory: Squat Bar Attachment Pulleys: Squat Pulley Frame START ACTION Success Tips • Stand on platform. Reach down • Begin your motion by moving •...

  • Page 30: Arm Exercises

    Arm Exercises Triceps Pushdown — Elbow Extension Muscles worked: START FINISH Triceps Bench Position: Removed Accessory: Bent Lat Bar Pulleys: Lat Tower Success Tips START ACTION • Keep your upper arms motionless and • Straddle the Seat Rail, facing the •...

  • Page 31: French Press

    Arm Exercises French Press — Elbow Extension overhead Muscles worked: START FINISH Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Keep your upper arms motionless and • Sit on the bench facing away •...

  • Page 32: Cross Triceps Extension

    Arm Exercises Cross Triceps Extension Muscles worked: START FINISH Triceps Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Keep your upper arm motionless and • Sit facing away from the Power • Keeping your upper arm your wrists straight.

  • Page 33: Seated Triceps Extension

    Arm Exercises Seated Triceps Extension — Elbow Extension Muscles worked: START FINISH Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Keep knees bent, feet flat on the floor. • Sit facing away from the Power •...

  • Page 34: Seated Biceps Curl

    Arm Exercises Seated Biceps Curl — Flexion (in supination) Muscles worked: START FINISH Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Keep your upper body motionless and • Sit on the bench, facing the •...

  • Page 35: Seated Wrist Extension

    Arm Exercises Seated Wrist Extension Muscles worked: START FINISH Forearms Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Move slowly and keep tension in the • Sit facing the Power Rod® • Slowly curl the back of your back of the forearms at all times.

  • Page 36: Reverse Curl

    Arm Exercises Reverse Curl — Elbow Flexion (in pronation) Muscles worked: START FINISH Brachialis; Brachioradialis; Biceps Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Keep your upper body motionless, • Straddle the Seat Rail, facing the •...

  • Page 37: Standing Wrist Extension

    Arm Exercises Standing Wrist Extension Muscles worked: START FINISH Forearms; Brachialis Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Move slowly and keep tension in the • Straddle the Seat Rail, facing the • Slowly curl the back of your wrists at all times.

  • Page 38: Abdominal Exercises

    Abdominal Exercises Reverse Crunch — Spinal Flexion Muscles worked: START FINISH Rectus Abdominus Bench Position: Flat Bench Back Accessory: None Pulleys: None Success Tips START ACTION • Keep your upper body, knees and hips • Lie on the bench, head toward •...

  • Page 39: Seated (Resisted) Abdominal Crunch

    Abdominal Exercises Seated (Resisted) Abdominal Crunch — Spinal Flexion Muscles worked: START FINISH Rectus Abdominus; Obliques Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Do not lift your head or chin—your head • Grasp the Hand Grips in both •...

  • Page 40: Trunk Rotation

    Abdominal Exercises Trunk Rotation Muscles worked: START FINISH Rectus Abdominus; Obliques; Serratus Anterior Bench Position: Flat Bench Back Accessory: None Pulleys: Success Tips START ACTION • Keep chest lifted, shoulders pinched, • Sit sideways on the bench, one • Tighten your entire abdominal abs tight and slight arch in lower back.

  • Page 41: Leg Extension

    Leg Exercises Leg Extension Muscles worked: START FINISH Quadriceps Bench Position: Leg Extension Seat Accessory: None Pulleys: Leg Extension Leg Extension: Engaged START ACTION Success Tips • Sit on the Leg Extension Seat • Tighten your quads and slowly • Use slow, controlled motion—do not with your knees near the pivot straighten your legs, moving your “kick”...

  • Page 42: Ankle Eversion

    Leg Exercises Ankle Eversion Muscles worked: START FINISH Peroneals Bench Position: Flat Bench Forward Accessory: Ankle Cuff Pulleys: Chest Bar Pulleys Success Tips START ACTION • Movement should occur only at the • Sit on the Bench, with one side •...

  • Page 43: Standing Hip Extension (Knee Flexed)

    Leg Exercises Standing Hip Extension — (knee flexed) Muscles worked: START FINISH Gluteus Maximus Bench Position: Removed Accessory: Ankle Cuff Pulleys: Chest Bar Success Tips START ACTION • Keep your chest lifted, spine aligned, • Stand to one side of the Seat •...

  • Page 44: Standing Hip Abduction

    Leg Exercises Standing Hip Abduction Muscles worked: START FINISH Gluteus Maximus Bench Position: Removed Accessory: Ankle Cuff Pulleys: Chest Bar Success Tips START ACTION • Keep your chest lifted, spine aligned, • Stand to one side of the Seat Rail, •...

  • Page 45: Seated Hip Abduction

    Leg Exercises Seated Hip Abduction Muscles worked: START FINISH Piriformis; Gluteus Maximus Bench Position: Flat Bench Forward Accessory: Ankle Cuff Pulleys: Chest Bar Success Tips START ACTION • Keep your spine straight and your hips • Sit sideways on the bench and •...

  • Page 46: Muscle Chart

    Muscle Chart Sternocleidomastoid Trapezius Pectoralis Major Anterior Deltoid Serratus Anterior Posterior Deltoid Medial Deltoid Infraspinatus Biceps Rectus Abdominus Teres Major Brachialis Flexor Digitorum Triceps Superficials External Obliques Latissimus Dorsi Brachioradialis Pronator Teres Flexor Carpi Gluteus Radialis Medius Tensor Gluteus Fasciae Maximus Latae Adductor...

  • Page 48: The Bowflex ® Body Leaness 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 listed...
  • Page 49 Owner’s Manual to your physician. ™ Only he or she can determine whether this course is appropriate for your particular age and condition. If while using the Bowflex Conquest home gym, you have any ™ pain or tightness in your chest, an irregular heart beat, shortness of breath, feel faint, light-headed or dizzy or have any pain or discomfort, STOP and consult your physician immediately.
  • Page 50 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® home gym 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 51 5) Hips — feet together at maximum protrusion of buttocks. 6) Thighs — high, just below the buttocks crease with legs apart and weight distributed equally on both feet. Record each measurement on your Results Summary Sheet. The Bowflex Body Leanness Program ®...
  • Page 52 Chest Stand relaxed. Pick up a diagonal Stand relaxed. Pick up a vertical skinfold over the right pectoralis skinfold on the right side of the navel. muscle, midway between the armpit and the nipple. The Bowflex Body Leanness Program ®...
  • Page 53 2) Make sure you stand against an uncluttered, light previous ones. This way, your height in both sets background. of photos is equal and more valid comparisons can be made. The Bowflex Body Leanness Program ®...
  • Page 54 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. Baun, W.D, Baun, M.R., and Raven, P.B. A nomogram for the estimate of percent body fat from generalized equations. Research Quarterly for Exercise and Conquest® , 52:380-384, 1981. Female Male...
  • Page 55 Body Fat Weight Body Weight Weight of Body Fat Lean-Body Weight – Final Results Before Body Fat Weight After Body Fat Weight Total Fat Lost – After Lean-Mass Weight Before Lean-Mass Weight Total Lean-Mass Gained – The Bowflex Body Leanness Program ®...
  • Page 56 Percent Body Fat If you wish to send in your results to the Bowflex Division, please send to: Bowflex® Results, 16400 SE Nautilus Drive, Vancouver, Washington, USA 98683. Or you may fax this sheet to Bowflex Results at 1-360-694-7755. Please include your name, address, and phone number.
  • Page 57 Physical Therapy field has caused the authors of this manual to caution against performing this exercise because of the unnatural twisting movement created in the shoulder joint. We suggest you substitute Rear Deltoid Rows for the upright Row exercise. The Bowflex Body Leanness Program...
  • Page 58 Furthermore, to keep the body well rested, no other exercises or activities are allowed during the six-week program. This is a scientifically proven program that works. More is not better. Any additional exercise other than the amount recommended can and will harm your fat loss. The Bowflex Body Leanness Program ®...
  • Page 59 Week 4 = drink five and a half 32-oz. bottles (5.2 liters) of ice-cold water per day. Week 5 = drink six 32-oz. bottles (5.7 liters) of ice-cold water per day. Week 6 = drink six and a half 32-oz. bottles (6.2 liters) of ice-cold water per day. The Bowflex Body Leanness Program ®...
  • Page 60 The Eating Plan The menus in the Bowflex® eating plan are designed You’ll always have a 300 calorie breakfast, a 300 calorie for maximum fat-loss effectiveness and nutritional lunch, and a 300 calorie dinner (women), or 500 calorie value. For best results, follow them exactly.
  • Page 61 1 oz. fat-free cheese (1 1/2 slices) (50) Steak Dinner (Opt.: Add to bread 1 t. Dijon mustard (0) 3 oz. lean sirloin, broiled (176) Noncaloric beverage 1/2 C. sweet peas, canned, no salt added Soup (choice of one soup) (60) The Bowflex Body Leanness Program ®...
  • Page 62 240 ml light, microwave popcorn (100) (Opt.: Add to bread 5 ml Dijon mustard (0) Noncaloric beverage * Nutritionally equivalent products with similar calorie counts may be substituted if recommended products cannot be found. The Bowflex Body Leanness Program ®...
  • Page 63 Lettuce, tomatoes, whole kernel corn (canned no salt added), sweet peas, (canned no salt added), sliced white potatoes (canned), cut beets (canned). Dairy Yogurt (light nonfat), cream cheese (light), cheese (fat-free), low-fat frozen yogurt, Carnation® Instant Breakfast packets, Champion UltraMet® Packets. The Bowflex Body Leanness Program ®...
  • Page 64 Q. I’m afraid that I might get large, unfeminine A. Certainly. To do so, however, you’d probably have muscles from some of the Bowflex® to drink four or five times as much per day as I’m exercises you recommend in this course.
  • Page 65 A. Let’s say your goal is to do 10 repetitions on a using up your recover ability. A well-rested recover specific Bowflex® exercise that is performed in ability is necessary for muscle growth. Too much the recommended 4-second lifting and 4-second activity—especially if you are on a reduced-calorie...
  • Page 66 Keep your superhydration schedule at the highest permanent part of your lifestyle. level. In other words, sip 1 5/8 gallons (6.2 l) of Train on Bowflex® home gym at least twice a ice-cold water each day. week. Continue your Bowflex® exercise routine at the There are two primary differences between highest level.
  • Page 67 Resistance Sets 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 Resistance Sets Reps Resistance Sets Reps Resistance The Bowflex Body Leanness Program ®...

  • Page 68: Bowflex Conquest™ Warranty

    Limited Warranty (Keep For Your Records) We want you to know that the Bowflex Refunds may be denied or delayed if Some states do not allow the Conquest ® home gym is a superior these instructions are not completely exclusion or limitation of incidental product.

  • Page 69: Bowflex Conquest™ Warranty Card

    ©2006 Nautilus Inc. All rights reserved. Nautilus, Inc. World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA, USA 98683. Bowflex, Bowflex Conquest, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus Inc.
  • Page 70 Acts of God How To Obtain Service or workmanship, with the exceptions stated (such as floods or power surges). To obtain service for a Bowflex Fitness ® below. This warranty is not transferable or • Use in any commercial or institutional Product, contact an authorized Bowflex ®...
  • Page 71 Important Contact Numbers If you need assistance, please have both the serial number of your machine and the date of purchase available when you contact the appropriate Nautilus office listed below. OFFICES IN THE UNITED STATES: INTERNATIONAL OFFICES: E-mail: customerservice@nautilus.com For technical assistance and a list of distributors in your area, please call or fax one of the following numbers.
  • Page 72 ©2007 Nautilus Inc. All rights reserved. Nautilus, Inc. World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA, USA 98683. Bowflex, Bowflex Conquest, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus, Inc. Printed in China...

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