Bowflex Ultimate 2 Owner's Manual And Fitness Manual
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Bowflex Ultimate 2 Owner's Manual And Fitness Manual

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

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Summary of Contents for Bowflex Ultimate 2

  • Page 1 Special Edition Includes: Dr. Ellington Darden’s Six Week Fast Fat Loss – Body Leanness Program The Bowflex Ultimate ® Owner’s Manual and Fitness Guide (Shown with optional accessories) 000-4302-091530.D...

  • Page 2: Table Of Contents

    Lying 45° Triceps Extension ... . . 39 Cross Triceps Extension ....39 Get To Know Your Bowflex Ultimate ®...

  • Page 3: Safety Precautions

    ® units They should be controlled and instructed on when exercising and make certain that observers the correct use of the equipment. also stand clear of the Bowflex Ultimate ® 2 when the Power Rod ® units are in use.

  • Page 4: Get To Know Your Bowflex Ultimate

    Get to Know Your Bowflex Ultimate ® Please take your time to read through the entire manual and follow it carefully before attempting to use your Bowflex Ultimate ® Also locate and read all warning labels that understand how to properly perform each ®...

  • Page 5: Using Your Bowflex Ultimate

    Using Your Bowflex Ultimate ® ® Hooking up the closest rod first prevents rods Power Rod Resistance from crossing over the top of The Power Rod ® units are made from a special one another. composite material. Your rods are sheathed with a protective black rubber coating.
  • Page 6 Department at 1-800-605-3369 or by mail at: 16400 SE Nautilus Drive, Vancouver, WA 98683. Unfolding Your Bowflex Ultimate ® ® To fold or unfold the Bowflex Ultimate 2 simply With use, the cables can stretch and the locking grasp the metal bar and plastic handle and squeeze pins may not engage.
  • Page 7 Using Your Bowflex Ultimate ® slide the entire bench forward until the spring lock The Workout Bench seat pin locks into a hole. With the bench in the flat ® Your Bowflex Ultimate 2 home gym has four position, there are two possible holes for the spring different bench positions.
  • Page 8 Using Your Bowflex Ultimate ® Using the Bowflex Ultimate 2 Leg Press Belt ® The Leg Press Belt is used exclusively for the Leg Press and main frame the Calf Raise exercises. push yourself back while placing feet, Bowflex Ultimate ®...

  • Page 9: About Your Bowflex Ultimate

    About Your Bowflex Ultimate 2 Attachments ® Using the Bowflex Ultimate 2 Leg Extension/Leg Curl Attachment ® ® The Bowflex Ultimate 2 leg extension/leg curl To set up for leg curls, simply remove the quick attachment is a gym-quality attachment that helps release bench and place it onto the hinge of the leg you develop strong, muscular legs.
  • Page 10 About Your Bowflex Ultimate 2 Attachments ® Using the Bowflex Ultimate 2 Squat Attachment ® WARNING Failure to secure the Seat Rail Secur- ing Device into the seat rail may cause injury. Figure 1 It is important to lock the Seat Rail Securing Device into the Seat...
  • Page 11 About Your Bowflex Ultimate 2 Attachments ® Part A (continued) Lock the Seat Rail Securing Device Step 4: Secure the Seat Rail Securing Device 4-1 Insert the Seat Rail Securing Device into the hole in the Seat Rail until it clicks (Figures 5, 6, 7).
  • Page 12 About Your Bowflex Ultimate 2 Attachments ® Using the Bowflex Ultimate 2 Squat Attachment ® Safety Part B with non-skid soles when Attach the Squat Frame using the low Seat Rail Securing Device locks pulley/squat attachment. securely into the seat rail. Hook the lower hooks on...
  • Page 13 About Your Bowflex Ultimate 2 Attachments ® Part C Release the Seat Rail Securing Device Step 1: Secure the Seat Rail Securing Device 1-1 With your inside foot on the machine base, hold the Seat Rail with one hand and push your shoulder into it lightly (Figure 9).
  • Page 14 About Your Bowflex Ultimate 2 Attachments ® The Bowflex Ultimate 2 Ab Crunch Attachment (optional) ® To use the ab crunch attachment, slide the seat all the Safety way to the end of the seat rail and use the spring lock ake sure the attachment is completely seated on seat pin to lock it into position.

  • Page 15: Defining Your Goals

    Defining Your Goals goals. Here are some fitness components that will help you define your goals and choose your fitness program. Muscle Strength is the maximum force you can Then practice the skill associated with your sport, exert against resistance at one time. Your muscle learning to apply this newly achieved power.
  • Page 16 Defining Your Goals supplemented with cardiovascular training, such as exercises that address compound joint movements ® rowing on the Bowflex Ultimate and single joint movements. In addition, select exercises that address complementary muscle groups. Put first things first: During each session, first work those muscle groups that need the most training.

  • Page 17: Exercising Properly

    Exercising Properly Key Points: Working Out lifted. concentration and visualization you can approach your workout with a positive, constructive attitude. A good pre-workout mental routine is to sit and ® Power Rod units, bend at the hips, not the waist. relax, so you can focus on what you are about to do and think about achieving your end goal.

  • Page 18: The Workouts

    The Workouts 20 Minute Better Body Workout Frequency: 3 Days Per Week (M-W-F) Time: About 20 Minutes Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform easily for 5 -10 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance.
  • Page 19 The Workouts 20 Minute Upper/lower Body Frequency: 4 Days Per Week (M-T-TH-F) Time: About 20 Minutes This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. Do this routine when you are limited in time or just want a variation to your normal routine.
  • Page 20 The Workouts Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look.
  • Page 21 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 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 22 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.
  • Page 23 The Workouts 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 24: Chest Exercises

    22 22 Chest Exercises Bench Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: START FINISH Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION upper arms and torso throughout hands. straightening your arms motion.

  • Page 25: Decline Bench Press

    Chest Exercises Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: START FINISH Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION your upper arms and torso at the hands. forward, straightening start of the motion, and slightly your arms while moving less than 90°...

  • Page 26: 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 as your trunk rotates with the away from the Power Rod ®...

  • Page 27: Decline Chest Fly

    Chest Exercises Decline Chest Fly Muscles worked: START FINISH Bench Position: Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION your upper arms and your torso straight behind your body, outward, maintaining the throughout the exercise. grasp the handles, and elbow in a slightly bent slightly bend your elbows position throughout the...

  • Page 28: Shoulder Exercises

    Shoulder Exercises Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: START FINISH Rotator Cuff; Upper Latissimus; Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips Power Rod ® units. slowly, move your elbows your upper arms and torso during outwards and backwards, motion.

  • Page 29: 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 START ACTION Success Tips away from the Power Rod ®...

  • Page 30: Shoulder Extension

    Shoulder Exercises Shoulder Extension — (elbows stabilized) Muscles worked: START FINISH boids; Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips Power Rod ® units. pinching shoulder blades together. on floor. palms facing down, arms straight and at moving your hands in an approximately a 45°...

  • Page 31: 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 on floor. Lean head back against grasp the Hand Grips and and in line with the cables, the bench.

  • Page 32: Lying Front Shoulder Raise

    Shoulder Exercises Lying Front Shoulder Raise — Shoulder Flexion (elbows stabilized) Muscles worked: START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips Power Rod ® units. straight, move them in on floor. an arc upwards until they are directly over your palms facing down, arms...

  • Page 33: Seated Lateral Shoulder Raise

    Shoulder Exercises Seated Lateral Shoulder Raise — Shoulder Flexion (elbows stabilized) Muscles worked: START FINISH Trapezius Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips Power Rod ® units. out to your sides, nearly on floor.

  • Page 34: Rotator Cuff External Rotation

    Shoulder Exercises Rotator Cuff External Rotation Muscles worked: START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION entire exercise. DO NOT USE side towards the Power Rod® from your abdomen and out units.

  • Page 35: Stiff Arm Pulldown

    Shoulder Exercises Stiff Arm Pulldown Muscles worked: START FINISH Latissimus Dorsi Bench Position: Removed Accessory: Lat Bar Pulleys: Lat Tower Success Tips START ACTION stand facing the Power lowering your shoulders ® units straddling the down and together. throughout the entire motion. rail.

  • Page 36: Back Exercises

    Back Exercises Lying Lat Pulldowns Muscles worked: START FINISH Rear Deltoids Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION on floor. Lean head back against head near the Power Rod ® pulling your shoulder blades the bench.

  • Page 37: Wide Pulldowns

    Back Exercises Wide Pulldowns — Shoulder Adduction (with elbow flexion) Muscles worked: START FINISH Rear Deltoids; Biceps Bench Position: Flat Bench Forward Accessory: Bent Lat Bar Pulleys: Lat Tower START ACTION Success Tips using the wide grip shoulder blades together determined by following while simultaneously on floor.

  • Page 38: Seated Lat Rows

    Back Exercises Seated Lat Rows — Shoulder Extension (and elbow flexion) Muscles worked: START FINISH Rear Deltoids; Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips Power Rod ® units, with your pinching your shoulder on floor.

  • Page 39: Standing Lat Row

    Back Exercises Standing Lat Row Muscles worked: START FINISH Latissimus Dorsi; Rear Deltoids; Bench Position: Folded Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips the platform facing away backward as you bring the backward. from the Power Rod ®...

  • Page 40: 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 and your wrists straight. facing the Power Rod ® stationary, elbows next to units. trunk, slowly push your arms downward in a gentle and maintain a slight arch in...

  • Page 41: Arm Exercises (Continued)

    Arm Exercises ° Lying 45 Triceps Extension — Elbow Extension Muscles worked: START FINISH Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION and your wrists straight toward the Power Rod ® stationary and next to your throughout the entire exercise.

  • Page 42: Standing Biceps Curl

    Arm Exercises Standing Biceps Curl — Elbow Flexion (in supination) Muscles worked: START FINISH Biceps Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION and a very slight arch in your facing the Power Rod ® units.

  • Page 43: Preacher Curl

    Arm Exercises Preacher Curl — Elbow Flexion (in supination) Muscles worked: START FINISH Biceps; Brachialis; Brachioradialis Bench Position: Seat Accessory: Preacher Curl Attachment Pulleys: Squat Platform Success Tips START ACTION facing away from the Power an arc toward your head ®...

  • Page 44: Standing Biceps Curl With Pulleys

    Arm Exercises Standing Biceps Curl (with Pulleys) — Elbow Flexion (in supination) Muscles worked: START FINISH Biceps; Brachialis; Brachioradialis Bench Position: Folded Accessory: Hand Grips Pulleys: Squat Platform Success Tips START ACTION forward and backward. on the platform facing away slowly curl the handles ®...

  • Page 45: Lying Biceps Curl

    Arm Exercises Lying Biceps Curl — Elbow Flexion (in supination) Muscles worked: START FINISH Biceps; Brachialis; Brachioradialis Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips START ACTION and your wrists straight the Power Rod ® units.

  • Page 46: Standing Wrist Curl

    Arm Exercises Standing Wrist Curl Muscles worked: START FINISH Biceps; Flexor Digitorum, Flexor Carpi Radialis Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips facing the Power Rod ® stationary and your elbows muscles tight and a very slight units.

  • Page 47: Seated Wrist Curl

    Arm Exercises Seated Wrist Curl — Wrist Flexion Muscles worked: START FINISH Flexor Digitorum; Flexor Carpi Radialis Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START ACTION Success Tips ® units with your knees bent, towards the front of your the front of the forearms at all feet together and flat on the forearms.

  • Page 48: Rope" Pushdowns

    Arm Exercises “Rope” Pushdown — Elbow Extension Muscles worked: START FINISH Triceps Bench Position: Removed Accessory: Hand Grips Pulleys: Lat Tower Success Tips START ACTION and your wrists straight. the Power Rod ® units. stationary, elbows next to trunk, slowly straighten your arms downward, in and maintain a slight arch in opposite Hand Grip (right to...

  • Page 49: Abdominal Exercise

    Abdominal Exercises Reverse Crunch — Spinal Flexion Muscles worked: START FINISH Rectus Abdominus; Obliques Bench Position: Flat Bench Back Accessory: None Pulleys: None Success Tips START ACTION hips stationary. Relax your neck. the Power Rod ® units, grasp slowly curly your hips bench for support.

  • Page 50: 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 chin—your head should follow both hands, drawing them only your torso, slowly the rib motion rather than lead it.

  • Page 51: Ab Crunch Using Optional Ab Crunch Attachment

    Abdominal Exercises Ab Crunch — using optional Ab Crunch Attachment Muscles worked: START FINISH Rectus Abdominus; Obliques Bench Position: Flat Bench Back Accessory: Ab Crunch Attachment Pulleys: Squat Platform Success Tips START ACTION your back removed, legs toward the slowly curl your shoulders Power Rod ®...

  • Page 52: Leg Exercises

    Leg Exercises Leg Extension Muscles worked: START FINISH Quadriceps Bench Position: Leg Extension Seat Accessory: Leg Extension Pulleys: Leg Extension Success Tips START ACTION not “kick” into the extension. with your knees near the pivot slowly straighten your legs, point and the lower roller pads moving your feet forward in front of your shins (see Start then upward until your legs...

  • Page 53: Squat Using Squat Attachment

    Leg Exercises Squat — using Squat Attachment Muscles worked: START FINISH Quadriceps; Hamstrings; Bench Position: Folded up with Squat Attachment installed Accessory: Squat Attachment Pulleys: Squat Attachment START ACTION Success Tips assembly knees bend. Keep your chest up, back flat as your hips move backward.

  • Page 54: Ankle Eversion

    Leg Exercises Ankle Eversion Muscles worked: START FINISH Peroneals Bench Position: Flat Bench Forward Accessory: Foot Harness Pulleys: Chest Bar Pulleys Success Tips START ACTION the ankle—keep the rest of your side to the Power Rod ® outward, away from body motionless.

  • Page 55: Standing Hip Extension

    Leg Exercises Standing Hip Extension — (knee flexed) Muscles worked: START FINISH START FINISH Bench Position: Removed Accessory: Foot Harness Pulleys: Chest Bar Success Tips START ACTION aligned, abs tight and a very Seat Rail, facing the Power tightening your glutes and slight arch in your lower back.

  • Page 56: Seated Hip Adduction

    Leg Exercises Seated Hip Adduction Muscles worked: START FINISH Bench Position: Flat Bench Back Accessory: Foot Harness Pulleys: Chest Bar Success Tips START ACTION front of the stabilized leg. attach a Foot Harness to the leg to move inward, toward ankle closest to the Power Rod ®...

  • Page 57: Standing Leg Kickback

    Leg Exercises Standing Leg Kickback — Hip and Knee Extension Muscles worked: START FINISH Bench Position: Removed Accessory: Foot Harness Pulleys: Chest Bar Success Tips START ACTION aligned, abs tight and a very Seat Rail, facing the Power backwards, straightening slight arch in your lower back.

  • Page 58: Dorsi Flexion

    Leg Exercises Dorsi Flexion Muscles worked: START FINISH Tibia Dorsi Bench Position: Removed Accessory: Foot Harness Pulleys: Chest Bar Success Tips START ACTION toward the Power Rod ® foot towards you. units. slip off. position. your right foot, bend your knee, place your heel on the bench, and sit upright such that there is tension...

  • Page 59: Standing Calf Press

    Leg Exercises Standing Calf Press Muscles worked: START FINISH Soleus Bench Position: Folded Accessory: Squat Bar Pulleys: Squat Platform Success Tips START ACTION position, ONLY ankle motion assembly and stand under balls of your feet as high as should be allowed. the squat attachment.

  • Page 60: Wide Squat

    Leg Exercises Wide Squat Muscles worked: START FINISH Quadriceps; Hamstrings; Bench Position: Folded up with Squat Attachment Installed Accessory: Squat Attachment Pulleys: Squat Attachment START ACTION Success Tips assembly. knees bend. Keep your chest up, back flat as your hips move backward. same direction as your toes.

  • Page 61: Leg Curl Knee Flexion

    Leg Exercises Leg Curl Knee Flexion Muscles worked: START FINISH Biceps Femoris, Semimembrano- sus, Semitenonosus and Gastrocne- mius Bench Position: Connected to Leg Extension Seat Accessory: Leg Extension Seat Pulleys: Base START ACTION Success Tips and leg curl pads, and step bringing your feet upward between the pads and the and then toward your hips...

  • Page 62: 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 Superficials Triceps External Obliques Latissimus Dorsi Brachioradialis Erector Pronator Teres Spinae Flexor Carpi Gluteus Radialis Medius Tensor Gluteus Fasciae Maximus...

  • 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 WARNING! Before beginning this program consult your physician or health care professional. Show this plan and your Bowflex Ultimate ® 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 65 ® The plan worked so well that it became know as The Bowflex Body Leanness Program. Leanness means to strip away the fat from under the skin as well as at deeper levels. Leanness also implies a pleasing shape and tone to the skeletal muscles.
  • Page 66 Measurements If you would like to measure your personal on both feet. before-and-after results, there are several Women Measure: steps you need to take. It is important that you Suprailium, triceps, and thigh. accurately perform each task, then at the end of the six-week program, repeat the process in Men Measure: the same manner.
  • Page 67 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.
  • Page 68 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.
  • Page 69 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 70 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).
  • Page 71 Total Percent Body Fat If you wish to submit your results, please send to: Bowflex Results, 16400 SE Nautilus Drive, Vancouver, WA 98683. Or you may fax this sheet to Bowflex Results at 1-360-694-7755. Please include your name, address, and phone number. Submissions may be selected for use in...
  • Page 72 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.
  • Page 73 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.
  • Page 74 Superhydrate Your System Drinking plenty of water is essential to the success of this program. Drinking the more than a dozen trips to the rest room, recommended amount of water can seem especially during the first week of the program. like a challenge at first.
  • Page 75 The Eating Plan ® The menus in the Bowflex eating plan are designed for maximum fat-loss effectiveness 300 calorie lunch, and a 300 calorie dinner and nutritional value. For best results, follow (women), or 500 calorie dinner (men). With them exactly.
  • Page 76 The Eating Plan – US Measurements ® Healthy Request Hearty Noncaloric beverage Breakfast = 300 calories Vegetable Beef, 16-oz. can (260) Men add: Choice of bagel, cereal or shake. 1/2 slice whole-wheat bread (35) 2 slices whole wheat bread (140) 1 t.
  • Page 77 The Eating Plan – Metric Measurements* Soup (choice of one soup) Steak Dinner Breakfast = 300 calories ® 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 78 Shopping List Quantities needed for listed items will Meat, Poultry, Fish and Entrees depend on your specific selections. Review Chicken (thin sliced), turkey (thin sliced), tuna your choices and adjust the shopping list (canned in water), sirloin steak (lean). accordingly. It may be helpful for you to photocopy this list each week before doing Canned soup: your shopping.
  • Page 79 Q. I’m afraid that I might get large, unfeminine Q. Is it possible to drink too much water? muscles from some of the Bowflex ® exercises you recommend in this course. What can I do to prevent this from happening? recommending.
  • Page 80 Q. Why is it so important I perform the Bowflex ® or other family member. You do not want normal exercises with a 4-second count on the lifting and interpersonal problems to interfere with the training.
  • Page 81 That level is your daily calorie requirement. Naturally, 9. Seated Wrist Curl 10. Seated Wrist Extension listed in the Bowflex® eating plan. By then, however, you should know the value of being a smart shopper Maintenance Routine 2 and a wise eater. Read labels. Compare nutritional 1.

  • Page 82: Exercise Log

    Exercise Log Please feel free to make copies of this chart to continue your exercise log. EXERCISE DATE DATE DATE DATE DATE DATE Sets Bench Press 10, 9 Reps 120, 130 Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps...

  • Page 83: Bowflex Ultimate

    Warranty Information 6-Week Satisfaction Guarantee How Long Does Warranty Coverage Last? We want you to know that the Bowflex Ultimate ® 2 is Residential: 12 Years on machine, No-Time-Limit a superior product. Your satisfaction is guaranteed. If, Warranty on Power Rod ®...

  • Page 85: Bowflex Ultimate

    Bowflex Ultimate 2 Warranty Registration Card ® IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE PLEASE PRINT CLEARLY – THANK YOU 2. Mrs. 3. Ms. Miss Customer ID from Invoice Name: Address: Apt. #: City: State: Zip: Phone number: EXT. E-Mail address:...
  • Page 86 Nautilus warrants to the original Call to speak to a Nautilus ® Representative ® purchaser of the Bowflex Ultimate at 1-800-605-3369 or write to Bowflex to follow instructions or warnings that the Bowflex Ultimate ® 2 is free from Ultimate ®...
  • Page 88 This manual is written and designed by industry professionals. If you have any questions regarding ® your Bowflex Ultimate 2 or any instructions found in this manual, please call 1-800-605-3369 for assistance. (Shown with optional accessories) ©2009. Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, Bowflex Ultimate and Power Rod are either registered trademarks or trademarks of Nautilus, Inc.

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