Bowflex Elite Plus Assembly Instructions Manual
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Bowflex Elite Plus Assembly Instructions Manual

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The BowFlexElite™ Plus
Home Gym
Assembly Instructions
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P/N: 000-8338 Rev A (8/2005)

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  • Page 1 The BowFlexElite™ Plus Home Gym Assembly Instructions ��������������� P/N: 000-8338 Rev A (8/2005)
  • Page 2 BowFlex Elite™ Plus home gym. The BowFlex Elite™ Plus home gym’s exceptional resistance The BowFlex Elite™ Plus home gym is the best home fitness and quality is unmatched by any other single piece of home product available, and you’re just about to prove it to yourself.
  • Page 3 3. When attaching two pieces, gently lift and look through the bolt holes to help guide the bolt through the holes. 4. As a general rule, and for all bolts and nuts on your BowFlex Elite™ Plus home gym, turn bolts or nuts toward the right to tighten and left to loosen.
  • Page 4 Tools You Will Need You will need the following tools to complete the assembly of your BowFlex Elite™ Plus home gym. If you don’t have these tools, you can find them at any hardware or department store for a reasonable price.
  • Page 5 Step 1 - Attach the Lower Lat Tower to the Base Platform Locate the following items: • Item #1 - Lower Lat Tower • Item #2 - Base Platform • Item #H - (4) 3/8" X 3" Button Head Screws •...
  • Page 6 Step 3 - Attach the Squat Platform to the Main Assembly Locate the following items: • From Step 2 - Base Platform/Lat Tower (Main) Assembly • Item #5 - Squat Platform • Item #I - (2) 3/8" X 3 1/4" Button Head Screws •...
  • Page 7 Assembly Guide Step 4 - Attach the Chest Bar with Pulleys to Figure 4 the Main Assembly Locate the following items: Chest Bar • From Step 3 - Main Assembly Brackets • Item #6 - Chest Bar • Item #31 - Chest Pulleys •...
  • Page 8 Step 6 - Attach the Seat Rail to the Seat Assembly Locate the following items: • From Step 5 - Seat Pad/Seat Bracket Assembly • Item #9 - Seat Rail Undo the twist ties from the Rail Pivot Bushings and remove the Bushings.
  • Page 9 Step 8 - Attach the Rear Leg to the Seat Rail Figure 8 Locate the following items: • From Step 6 - Seat Rail Assembly • From Step 7 - Rear Leg Assembly • Item #J - (1) 3/8" X 4 1/4" Button Head Screw •...
  • Page 10 Step 9 - Attach the Seat Rail to the Main Figure 9 Assembly Locate the following items: Main Assembly • From Step 4 - Main Assembly • From Step 8 - Seat Rail Assembly • Item #12 - Seat Rail Knob •...
  • Page 11 Assembly Guide Step 10 - Attach the Leg Extension Pivot Tube Figure 10a Bracket Locate the following items: • Item #13 - Leg Extension Pivot Tube • From Step 9 - Main Assembly • Item #30 - Lock Out Pin •...
  • Page 12 Assembly Guide Figure 12...
  • Page 13 Assembly Guide Figure 13 Step 13 - Assemble the Leg Extension Seat Locate the following items: • Item #19 - Leg Extension Seat Pad • Item #21 - Leg Extension Seat Support Tube • Item #C - (4) 5/16" X 3/4" Button Head Screws •...
  • Page 14 Assembly Guide Step 14 - Attach the Leg Extension Seat to Figure 14 the Main Assembly Leg Extension Seat Locate the following items: Back Edge om Step 13 - Leg Extension Seat Assembly • Fr • From Step 12 - Main Assembly The Leg Extension Seat Assembly is removable, and can be Support Tube attached to the Rear Leg Assembly easily by placing the Rail...
  • Page 15 Assembly Guide Step 16 - Attach the Upper Lat Tower to the Figure 16 Lower Locate the following items: • From Step 15 - Upper Lat Tower Assembly • From Step 14 - Main Assembly • Item #E - (6) 3/8" X 3/4" Button Head Screw •...
  • Page 16 Step 18 - Attach the Rod Box Frame to the Lat Figure 18 Tower Locate the following items: - Main Assembly • From Step 16 • From Step 17 - Rod Box/Frame Assembly Rod Box • Item #K - (2) 3/8" X 5" Button Head Screws Brackets •...
  • Page 17 Step 20 - Attach the Faceplate Back Panels Figure 20 Locate the following items: • Item #27 - Faceplate Right Back Panels • Item #28 - Faceplate Left Back Panels • Item #32 - 100 Pound Power Rod® Unit • From Step 19 - Main Assembly •...
  • Page 18 Bench into the half hinge on the seat. To remove the Bench, lift up on the long portion and pull away from Seat. Steps 23 through 26 illustrate how to route and connect the Cables to your new BowFlex Elite™ Plus home gym. Step 23 - Route the Rod Cables Locate the following items: •...
  • Page 19 Figure 26 - Squat Cables A-17...
  • Page 20 1-800-NAUTILUS (800-628-8458) for assistance. ©2005 Nautilus Inc. All rights reserved. 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683. Bowflex, Bowflex Elite Plus, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus, Inc.
  • Page 23 Special Edition Includes: Dr. Ellington Darden’s Six Week Fast Fat Loss – Body Leanness Program The BowFlexElite™ Plus 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 ���������������...

  • Page 24: Table Of Contents

    Get To Know Your Machine Lying Triceps Extension How to Use Your Machine Cross Triceps Extension Lying 45° Triceps Extension The Bowflex® Body Leanness Program Seated Triceps Extension By Ellington Darden, Ph.D. Standing Biceps Curl Seated Biceps Curl Define Your Goals...

  • Page 25: Safety Precautions

    Nautilus home gym is 300 pounds (136 kg). For your safety, Representative at 1-800-NAUTILUS (800-628- do not use or allow others to use the BowFlex 8458). Elite™ Plus home gym if they weigh in excess of •...

  • Page 26: Get To Know Your Safety Warning Labels

    Get To Know Your Bowflex Elite Plus Safety Warning Labels The following safety warnings are located on the Bowflex Elite™ Plus 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 1-800-NAUTILUS (800-628-8458).
  • Page 27 Get To Know Your Bowflex Elite Plus Safety 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. If you do not have, or cannot find, or need to replace a warning label please call 1-800-NAUTILUS (1-800-628-8458) to obtain a new label.

  • Page 28: Get To Know Your Machine

    You will not believe the amazing results BowFlex Elite™ Plus home gym. your body will get with the BowFlex Elite™ Plus home gym! BowFlex Elite™ Plus home gym is the finest home fitness Please take your time to read through the entire manual and product available, and you’re just about to prove it to yourself.

  • Page 29: How To Use Your Machine

    5 lb. (2.25 kg) rods, two Disconnect the cables from the Power Rod® unit pair of 10 lb. (4.5 kg) rods, when your are not using your BowFlex Elite™ Plus one pair of 30 lb. (13.5 kg) home gym. Use the rods, and three pair of 50 lb.
  • Page 30 1) Lock the Seat and Bench into the flat position. ® 2) Remove all Power Rod resistance and then Your BowFlex Elite™ Plus home gym has a number of bind the Power Rod® unit with the rod binding seat and bench positions: flat bench forward, flat bench strap.
  • Page 31 • 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 32 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 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.

  • Page 33: 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 35 Introduction Before starting the exercise routine you must The Bowflex® Body Leanness be familiar with your Bowflex®. You should Program experiment with finding the proper amount of This program is scientifically designed for maximal resistance to use on each exercise. You should be fat loss over six weeks.
  • Page 36 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 37 Measurements 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.
  • Page 38 Measurements 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 39 Measurements 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 40 Determining Your Body Fat 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 41 Calculating Lean Body Mass 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 42 Percent Body Fat If you wish to send in your results to Bowflex, please send to: Bowflex Results, 16400 S.E. Nautilus Drive, Vancouver, WA. 98683. Or you may fax this sheet to Bowflex Results at 1-360-694-7755. Please include your name,...
  • Page 43 The Workouts 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 44 Eating Guidelines 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 45 Superhydrate Your System Drinking plenty of water is essential to the success Don’t be surprised if you have to make more than a of this program. Drinking the recommended amount dozen trips to the restroom, especially during the of water can seem like a challenge at first. Stick with first week of the program.
  • Page 46 The Eating Plan The menus in the Bowflex eating plan are designed for You’ll always have a 300 calorie breakfast, a 300 calorie maximum fat-loss effectiveness and nutritional value. lunch, and a 300 calorie dinner (women), or 500 calorie For best results, follow them exactly.
  • Page 47 The Eating Plan - US Measurements Soup (choice of one soup) Steak Dinner Breakfast = 300 calories • Healthy Choice Hearty Chicken, 15-oz. can 3 oz. lean sirloin, broiled (176) Choice of bagel, cereal or shake. (260), or 1/2 C. sweet peas, canned, no salt added •...
  • Page 48 The Eating Plan - Metric Measurements Soup (choice of one soup) Steak Dinner Breakfast = 300 calories • Healthy Choice Hearty Chicken, 420 g can 85 g lean sirloin, broiled (176) Choice of bagel, cereal or shake. (260), or 120 ml sweet peas, canned, no salt •...
  • Page 49 Shopping List Meat, Poultry, Fish and Entrees Quantities needed for listed items will depend on your specific selections. Review your choices and adjust Chicken (thin sliced), turkey (thin sliced), tuna the shopping list accordingly. It may be helpful for you (canned in water), sirloin steak (lean).
  • Page 50 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 exercises to drink four or five times as much per day as I’m you recommend in this course. What can I recommending.
  • Page 51 The muscle-building process is optimized A. Let’s say your goal is to do 10 repetitions on a by a well-rested recovery ability, which necessitates specific Bowflex exercise that is performed in the keeping your strenuous and moderately strenuous recommended 4-second lifting and 4-second lowering activities to a bare minimum.
  • Page 52 That level is your 6. Shoulder Pullover daily calorie requirement. Naturally, you’ll be able to consume other foods than those listed in the Bowflex 7. Shoulder Shrug eating plan. By then, however, you should know the 8.
  • Page 53 Exercise Log Please feel free to make copies of this chart to continue your exercise log. EXERCISE DATE DATE DATE DATE DATE DATE Sets 10, 9 Reps Bench Press 120, 130 Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps...

  • Page 54: 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 55 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 56: Warm Up / Cool Down

    DO NOT hold your breath. Do light stretching and performing light exercises not exaggerate breathing. Depth of inhalation on the BowFlex Elite™ Plus home gym. and exhalation should be natural for the situation. Cooling Down 2) Allow breathing to occur, naturally, don’t force it.

  • Page 57: 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 58: 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 59: 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 60: 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 61: 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 62: 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 63: 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 64: Scapular Protraction

    Shoulder Exercises Scapular Protraction — (elbows stabilized) Muscles worked: START FINISH Serratus Anteriors Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION • Keep knees bent and feet flat on floor. • Reach behind your body, grasp •...

  • Page 65: Lying Front Shoulder Raise

    Shoulder Exercises Lying Front Shoulder Raise — Shoulder Flexion (elbows stabilized) Muscles worked: START FINISH Front and Middle Deltoids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips • Sit on the bench facing Power •...

  • Page 66: 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 67: 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 68: 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 69: 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 70: 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 71: 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 72: 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 73: 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 74: 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 75: 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 76: 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 77: 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 78: 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 79: 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 80: 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 81: 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 82: 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 83: 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 84: 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 85: 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 86: 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 87: 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 88: 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 89: Muscle Chart

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

  • Page 90: Bowflex Elite™ Plus Home Gym Warranty

    During your Warranty Coverage Period, Nautilus will repair Nautilus warrants to the original purchaser of the BowFlex any BowFlex Elite™ Plus home gym that proves to be Elite™ Plus home gym that the BowFlex Elite™ Plus home defective in materials or workmanship. In the event repair...
  • Page 91 © 2005, Nautilus Inc. All Rights Reserved. 16400 S.E. Nautilus Drive, Vancouver, WA 98683. Bowflex, Bowflex Elite Plus, Power Rod and the Bowflex and Nautilus logos are either registered...

  • Page 92: Bowflex Elite™ Plus Home Gym

    Warranties Do Not Cover Plus home gym or refund your purchase price, state to state. less shipping and handling. • A BowFlex Elite™ Plus home gym purchased for Please fold over and tape before mailing Please fold over and tape before mailing Place...
  • Page 94 1-800-NAUTILUS (800-628-8458) for assistance. ©2005 Nautilus Inc. All rights reserved. 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683. Bowflex, Bowflex Elite Plus, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus, Inc.

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