The Bowflex® Elite™ Home Gym Assembly Instructions 51018 Rev AB (10/2004)
Get to Know Your Machine CONGRATULATIONS on your commitment to improving your health and fitness! With the Bowflex® Elite™ home gym, you have everything you need to exceed all of your physical fitness, strength and health expectations! With all of the fitness choices available today, finding the best workout equipment for your needs can be confusing. Everyone at Nautilus would like to congratulate you and thank you for selecting the Bowflex® Elite™ home gym.
Get To Know Your Machine Basic Assembly Principles Here are a few basic tips that will make your assembly of the Bowflex® Elite™ home gym quick and easy. By using these principles, you can simplify each process and save yourself extra time and effort. 1. To make the assembly process go faster, gather the pieces you need for each step and thoroughly read the assembly instructions for that step prior to starting assembly for the step. 2.
Hardware Guide Tools You Will Need You will need the following tools to complete the assembly of your Bowflex® Elite™ home gym. If you don’t have these tools, you can find them at any hardware or department store for a reasonable price. • 1/2" combination wrench • Phillips screw driver • Utility Knife or Scissors • 9/16" combination wrench • Rubber mallet (optional) • (2) Allen Wrenches (included) Note: Drawings are actual size Item #: A Qty.: 4 Descr: #10 X .75” Phillips Head Screw Item #: E Qty.
Assembly Guide Step 1 - Attach the Lower Lat Tower to the Base Platform Figure 1 Locate the following items: Mounting Channels • Item #1 - Lower Lat Tower • Item #2 - Base Platform • Item #H - (4) 3/8" X 3" Button Head Screws • Item #N - (8) 3/8" Washers • Item #O - (4) 3/8" Nylock Nuts Forward Screws H N Set the Base Platform (Item #2) onto the floor as shown in Figure 1. Line up the bolt holes in the mounting channels on the Lower Lat Tower (Item #1) with the holes in the Base Platform tubes.
Assembly Guide Step 3 - Attach the Squat Platform to the Main Assembly Locate the following items: Figure 3a Base Platform/Lower Lat Tower Assembly O • 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 • Item #N - (4) 3/8" Washers • Item #O - (2) 3/8" Nylock Nuts • Item #Q - (4) Bolt Covers N I With the Base Frame/Lower Lat Tower (Main) Assembly (from Step 2) on the floor, carefully lift up the front of the unit, then sli
Assembly Guide Step 4 - Attach the Chest Bar with Pulleys to the Main Assembly Figure 4 Locate the following items: Chest Bar Brackets K • From Step 3 - Main Assembly • Item #6 - Chest Bar • Item #31 - Chest Pulleys • Item #K - (2) 3/8" X 5" Button Head Screws • Item #N - (4) 3/8" Washers • Item #O - (2) 3/8" Nylock Nuts 6 N Line up the bolt holes in the brackets on the Chest Bar (Item #6) with the lowest bolt holes on the Lower Lat Tower, as shown in Figure 4.
Assembly Guide Step 6 - Attach the Seat Rail to the Seat Assembly Figure 6 Locate the following items: • From Step 5 - Seat Pad/Seat Bracket Assembly • Item #9 - Seat Rail Seat Pad/Seat Bracket Assembly Undo the twist ties from the Rail Pivot Bushings and remove the Bushings. Set aside until the end of this step. Line up the Seat Rail (Item #9) with the Seat Assembly (from Step 5). Orient the Seat Rail so that the Pull Pin on the Seat Bracket is on the same side as the holes in the Seat Rail.
Assembly Guide 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 • Item #N - (2) 3/8" Washers • Item #O - (1) 3/8" Nylock Nut • Item #Q - (2) Bolt Covers Undo the twist ties from the Pivot Bushings on the end of the Rear Leg Assembly (from Step 6), but do not remove the Bushings.
Assembly Guide Step 9 - Attach the Seat Rail to the Main Assembly Figure 9 Locate the following items: • From Step 4 - Main Assembly • From Step 8 - Seat Rail Assembly • Item #12 - Seat Rail Knob • Item #J - (1) 3/8" X 4 1/4" Button Head Screw • Item #N - (2) 3/8" Washers • Item #O - (1) 3/8" Nylock Nut • Item #Q - (1) Bolt Cover Align the holes on the Seat Rail Assembly (from Step 8) with the holes in the Rail Bracket on the Main Assembly (from Step 4), as shown in Figure 9.
Assembly Guide Step 10 - Attach the Leg Extension Pivot Tube Figure 10a G Locate the following items: Bracket N • Item #13 - Leg Extension Pivot Tube • From Step 9 - Main Assembly • Item #30 - Lock Out Pin • Item #G - (1) 3/8" X 2 3/4" Button Head Screw • Item #N - (2) 3/8" Washers • Item #O - (1) 3/8" Nylock Nut • Item #Q - (1) Bolt Cover O “Curve” 13 Undo the twist ties from the Pivot Bushings.
Assembly Guide Step 11 - Attach the Rollers to the Leg Extension Figure 11 Locate the following items: • From Step 10 - Main Assembly • Item #14 - Foam Rollers • Item #15 - Foam Roller End Caps • Item #16 - Short Chrome Roller Tubes • Item #17 - Long Chrome Roller Tube • Item #18 - Roller Tube Spacers 18 15 17 14 There are (3) Chrome Roller Tubes on the Leg Extension. Place the Long Chrome Roller Tube (Item #17) through the hole closest to the Seat.
Assembly Guide Figure 13 Step 13 - Assemble the Leg Extension Seat C 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 • Item #M - (4) 5/16" Washers 21 M Rail Bracket Place the Leg Extension Seat Pad (Item #19) cushion-side down. Align the holes in the Leg Extension Seat Support Tube (Item #21) with the holes on the underside of the Seat Pad.
Assembly Guide Figure 14 Step 14 - Attach the Leg Extension Seat to the Main Assembly Leg Extension Seat Back Edge Locate the following items: • From Step 13 - Leg Extension Seat Assembly • From Step 12 - Main Assembly Support Tube Bracket Hooks The Leg Extension Seat Assembly is removable, and can be attached to the Rear Leg Assembly easily by placing the Rail Bracket Hooks over the Rear Rollers.
Assembly Guide Step 16 - Attach the Upper Lat Tower to the Lower Figure 16 Locate the following items: Upper Lat Tower • From Step 15 - Upper Lat Tower Assembly • From Step 14 - Main Assembly • Item #E - (6) 3/8" X 3/4" Button Head Screw • Item #N - (6) 3/8" Washers N Carefully insert the end of the Upper Lat Tower into the open end of the Lower Lat Tower. Align the holes on the Upper Lat Tower with the holes on the Lower Lat Tower.
Assembly Guide Step 18 - Attach the Rod Box Frame to the Lat Tower Figure 18 Locate the following items: • From Step 16 - Main Assembly • From Step 17 - Rod Box/Frame Assembly • Item #K - (2) 3/8" X 5" Button Head Screws • Item #N - (4) 3/8" Washers • Item #O - (2) 3/8" Nylock Nuts K N Rod Box Brackets Align the bolt holes on the Rod Box brackets with the bolt holes on the Lat Tower above the Chest Bar , as shown in Figure 18.
Assembly Guide 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 • From Step 19 - Main Assembly • Item #A - (2) #10 Phillips Head Screws 28 27 A Slide each Faceplate Back Panel (Items #27 & 28), textured side out, against the textured (back) side of the Faceplate.
Assembly Guide Step 22 - Attach the Bench to the Seat Assembly Figure 22 Locate the following items: • Item #29 - Bench Pad • From Step 6 - Seat Assembly The Bench easily attaches and releases from the Seat. To attach the Bench, insert the half hinge on the end of the Bench into the half hinge on the seat. To remove the Bench, lift up on the long portion and pull away from Seat.
Assembly Guide Step 24 - Route the Lat Cables Locate the following items: • Item #S - (2) Hand Grips • Item #R - (1) Bent Lat Bar (optional) • Item #Z - (2) Lat Cables with (2) Snap Hooks (attached) Un-wrap the Lat Cables with Snap Hooks from both Pulleys on the Lat Cross Bar. Pull one end of the Cables down from the Lat Cross Bar, and fasten to the Chest Cable Snap Hook.
This manual is written and designed by industry professionals. If you have any questions regarding your Bowflex® Elite™ home gym or any instructions found in this manual, please call 1-800-605-3369 for assistance. ©2004 Nautilus Inc. All rights reserved. 1400 N.E. 136th Ave., Vancouver, WA 98684. Bowflex, Bowflex Elite, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus, Inc.
Special Edition Includes: Dr.
Table of Contents Safety Precautions 1 Get To Know Your Machine How to Use Your Machine 2 3 The Bowflex® Body Leanness Program By Ellington Darden, Ph.D.
Safety Precautions • Always read and follow the Warning and Safety labels attached to your Bowflex® Elite™ home gym. Do not remove these labels. If you need replacement labels, please call a Nautilus Representative at (800) 605-3369. • Read the owner’s manual and follow it carefully before using the machine.
Get to Know Your Machine CONGRATULATIONS on your commitment to improving your health and fitness! With the Bowflex® Elite™ home gym, you have everything you need to exceed all of your physical fitness, strength and health expectations! Elite™ home gym. Also locate and read all warning labels that are posted on the machine. It’s important to understand how to properly perform each exercise before you do so using Power Rod® Resistance.
How to Use Your Machine Power Rod® Resistance Safety Power Rods® are made from a special composite material. Your rods are sheathed with a protective black rubber coating. Each rod is marked with its weight rating on the “Rod Cap”. When hooking the Power Rods® to the cable hooks, do not stand directly over the tops of the rods. Stand off to one side when connecting and disconnecting the Power Rods® from the cables.
How to Use Your Machine The Workout Bench 1) Lock the Seat and Bench into the flat position. Your Bowflex® Elite™ home gym has a number of seat and bench positions: flat bench forward, flat bench back, 45° incline and free-sliding seat extension. 2) Remove all Power Rod® resistance and then bind the Power Rods® with the rod binding strap. To adjust the seat, pull out the Seat Rail Knob, then slide the seat to one of the three locking holes on the Seat Rail.
How to Use Your Machine Accessories and Equipment Hand Grips: The Hand Grips fit snugly around your hand, ankle, or wrist. Attach the pulley cable clips to the D-Rings on the Hand Grips to attach them to the cables. Standard Grip: Grasp the grip and cuff together to form a grip without inserting your hand through the cuff portion. Most of the exercises you perform utilize this grip.
How to Use Your Machine Using Your Leg Press Belt and Squat Bar Pulleys 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. • Slide forward to the pulleys and place your feet through the right and left openings under the rod cables.
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 in this program have been changed in order to match the names of the exercises in this manual. The exercises themselves have not been changed, in order to preserve the integrity of Dr. Darden’s Study.
Introduction The Bowflex® Body Leanness Program This program is scientifically designed for maximal fat loss over six weeks. It is important that you practice every aspect of the plan to achieve optimum results. The program separates into three two-week stages. During each stage you will exercise, control the number and quality of calories you consume, and drink plenty of ice-cold water. Before starting the exercise routine you must be familiar with your Bowflex®.
A Personal Guarantee From Dr. Ellington Darden Dear Bowflex® Enthusiast, I’m excited, really excited! I’m elated because I’ve developed an exercising and eating program that produces fat loss faster than any plan I’ve ever tested. The men involved in my research, for example, had an average fat loss of 27.95 pounds (12.68 kg) per man. Women on the same program averaged a reduction of 16.96 pounds (7.69 kg).
Measurements If you would like to measure your personal before-andafter 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. Women Measure: Suprailium, triceps, and thigh. Men Measure: Chest, abdomen, and thigh. Body Weight: Remove clothing and shoes and record your weight to the nearest quarter pound or hundred grams.
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. Proper measuring techniques are essential to track your success. It is best to have someone measure you.
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. The jaws exert constant tension at the point of contact with the skin.
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. Baun, W.D, Baun, M.R., and Raven, P.B. A nomogram for the estimate of percent body fat from generalized equations.
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). After the program, Joe weighs 180 pounds (81.6 kg) and is 20% fat, which equals 36 pounds (16.3 kg).
Your Results Summary Sheet Name Age Height Weight Loss Weight Before Muscle Gain Weight After Fat Loss Please follow the instructions in the “Measurements” section for measuring circumferences. Measurements Before After Difference Right Arm Left Arm 2” (5 cm) Above Navel Navel 2” (5 cm) Below Navel Hips Right Thigh Left Thigh Total 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.
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. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. Keep the time between exercises to a minimum, no longer than 60 seconds. No workout should take more than 30 minutes to complete.
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.
Superhydrate Your System 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. Superhydration aids fat loss in a number of ways. First, the kidneys are unable to function without adequate water.
The Eating Plan 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. If a listed item is not available in your area, you’ll need to substitute a similar product.
The Eating Plan - US Measurements 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. (42 grams) serving equals approximately 165 calories. Choice of one: Kellogg’s Low Fat Granola (without raisins), General Mills Honey Nut Clusters, General Mills Basic 4 1/2 C.
The Eating Plan - Metric Measurements* 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.
Shopping List Meat, Poultry, Fish and Entrees 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. Chicken (thin sliced), turkey (thin sliced), tuna (canned in water), sirloin steak (lean). Staples Healthy Choice Hearty Chicken, Campbell’s Healthy Request Hearty Vegetable Beef.
Q&A Q. I often get headaches when I eat only 1000 calories a day. What should I do? A. Your headaches may be caused by going longer than three hours between meals or snacks. Try spacing your meals and snacks where there are fewer hours between them. Some people who are used to drinking regular coffee with caffeine notice headaches when they stop consuming coffee for several days. If this is the case with you, you might want to ease off the coffee more gradually. Q. I don’t like red meat.
Q&A Progressive resistance exercise such as Bowflex will make your muscles larger – but not excessively large – and larger muscles will make your body firmer and more shapely. Q. Why is it so important I perform the Bowflex exercises with a 4-second count on the lifting and lowering? A. Because a slow, smooth 4-second lifting followed by a 4-second lowering involves more muscle fibers more thoroughly than faster speeds of movement.
Q&A Q. I’m pleased that I lost the fat I wanted to lose. What do I do to maintain my new body weight? A. Once you’ve lost your excessive fat, your next task is to maintain that status. Here are the adjustments you need to make to your current practices. Adhere to a carbohydrate-rich, moderate-calorie eating plan. Instead of eating from 1000 to 1500 calories a day, you’ll be consuming from 1600 to 2400 calories per day. Maybe you can eat even more after your new body weight has stabilized.
Exercise Log Please feel free to make copies of this chart to continue your exercise log.
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 you can exert against resistance at one time. Your muscle strength comes into play when you pick up a heavy bag of groceries or lift a small child.
Define Your Goals Design Your Own Program You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy, as long as you follow the guidelines below. Understand fitness and its components: Improperly designed programs can be dangerous. Take some time to review this manual as well as other fitness guides.
Define Your Goals Working Out Breathing A workout begins in your mind’s eye. With concentration and visualization you can approach your workout with a positive, constructive attitude. A good pre-workout mental routine is to sit and relax, so that you can focus on what you are about to do and think about achieving your end goal. The most important part of breathing during exercise is, quite simply, that you do it.
Chest Exercises Bench Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps START FINISH Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Maintain a 90° angle between upper arms and torso throughout motion. • Keep chest muscles tightened. Limit and control your range of motion. • Keep knees bent, feet on floor, head back against bench. • Keep elbows in front of shoulders.
Chest Exercises Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps START FINISH Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly less than 90° at the finish. • Keep knees bent, feet on floor, head back against bench. • Do not let your elbows travel behind your shoulders.
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 • Maintain a 60-90° angle between upper arms and torso during exercise. • Keep chest muscles tightened. Limit and control your range of motion. • Keep knees bent, feet on floor, head back against bench.
Chest Exercises Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction Muscles worked: Anterior Deltoid; Triceps START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Maintain an upright, erect posture as your trunk rotates with the punch. • Keep knees bent and feet on floor. • Maintain good spinal alignment. START ACTION • Sit on the bench facing away from the Power Rods®.
Shoulder Exercises Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: Rear and Middle Deltoids; Posterior Rotator Cuff; Upper Latissimus; Teres Major; Trapezius; Rhomboids START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Maintain a 90° angle between your upper arms and torso during motion. • Keep knees bent and feet on floor. • To work one arm at a time, place nonworking hand on bench to stabilize.
Shoulder Exercises Seated Shoulder Press — Shoulder Adduction (and elbow extension) Muscles worked: Front Deltoids; Upper Trapezius; Triceps START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet on floor. • Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight. • Keep abdominals tight and maintain good spinal alignment.
Shoulder Exercises Shoulder Extension — (elbows stabilized) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoid; Middle Trapezius; Rhomboids; Triceps START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START Success Tips • Keep knees bent and feet flat on floor. • Keep your lats tightened throughout the motion. • Keep abdominals tight and maintain good spinal alignment.
Shoulder Exercises Scapular Protraction — (elbows stabilized) Muscles worked: Serratus Anteriors START FINISH Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. Lean head back against the bench. • Keep your spine aligned and a slight arch in your lower back. • Maintain a 90° angle between upper arms and torso throughout exercise. • Do not slouch forward or use your arm muscles to assist this motion.
Shoulder Exercises Lying Front Shoulder Raise — Shoulder Flexion (elbows stabilized) Muscles worked: Front and Middle Deltoids START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. • Keep abdominals tight and maintain good spinal alignment. • Do not increase the arch in your lower back while you are lifting your arms. START ACTION • Sit on the bench facing Power Rods®.
Shoulder Exercises Shoulder Rotator Cuff — Internal Rotation Muscles worked: START Subscapularis FINISH Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. Lean head back against the bench. • Keep your spine aligned and a slight arch in your lower back. • Maintain a 90° angle between forearms and torso throughout exercise. • Do not rotate the spine to get additional range of motion.
Shoulder Exercises Seated Lateral Shoulder Raise — Shoulder Flexion (elbows stabilized) Muscles worked: Supraspinatus; Middle Deltoids; Trapezius START FINISH Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. • Keep abdominals tight and maintain good spinal alignment. • Do not increase swing arms upward or move trunk during movement. START ACTION • Sit on the bench facing Power Rods®.
Back Exercises Lying Lat Pulldowns Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids START FINISH Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. Lean head back against the bench. • Keep your spine aligned, abs tight and a slight arch in your lower back. • Keep your lats tightened throughout this exercise. • Release your shoulder blades at the top of each rep.
Back Exercises Pulldowns — Shoulder Adduction (with elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps START FINISH Bench Position: Flat Bench Forward Accessory: Bent Lat Bar Pulleys: Lat Tower Success Tips • Keep knees bent and feet flat on floor. • To determine the appropriate grip width for you, hold your arms straight out to your sides at shoulder height. Bend your elbows approximately 90°.
Back Exercises Lying Lat Fly — Shoulder Adduction Muscles worked: START Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps FINISH Bench Position: Flat Bench Back Accessory: Shoulder Cuff Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. • Keep your lats tightened throughout entire motion. • Keep your spine aligned, abs tight and a slight arch in your lower back. • Release your shoulder blades at the end of each rep. Initiate each new rep by depressing your shoulder blades.
Back Exercises Seated Lat Rows — Shoulder Extension (and elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. • Do not bend your torso forward. • Keep your chest lifted and maintain spinal alignment. • Release your shoulder blades at the end of each rep.
Back Exercises Bent Over Row Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps START FINISH Bench Position: Removed Accessory: Squat Bar Attachment Pulleys: Squat Pulley Frame Success Tips • Keep knees bent and feet flat on floor. • Do not bend your torso forward. • Keep your chest lifted and maintain spinal alignment. • Release your shoulder blades at the end of each rep. Initiate each new rep by pinching your shoulder blades 46 START ACTION • Stand on platform.
Arm Exercises Triceps Pushdown — Elbow Extension Muscles worked: START Triceps FINISH Bench Position: Removed Accessory: Bent Lat Bar Pulleys: Lat Tower Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and maintain a slight arch in lower back. • Tighten the triceps throughout the exercise, using controlled motion. START ACTION • Straddle the Seat Rail, facing the Power Rods®. • Grasp the Bent Lat Bar, palms facing down.
Arm Exercises French Press — Elbow Extension overhead Muscles worked: START Triceps FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back. • Tighten the triceps throughout the exercise, using controlled motion.
Arm Exercises Cross Triceps Extension Muscles worked: START Triceps FINISH Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep your upper arm motionless and your wrists straight. • Keep your chest lifted, pinch your shoulder blades together and maintain a slight arch in lower back. • Tighten the triceps throughout the exercise, using controlled motion. START ACTION • Sit facing away from the Power Rods®.
Arm Exercises Seated Triceps Extension — Elbow Extension Muscles worked: Triceps START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent, feet flat on the floor. • Lay your head back against the bench. • Keep your chest lifted, shoulders pinched together, and a very slight arch in your lower back. • Keep your upper arms and shoulders motionless and your wrists straight.
Arm Exercises Seated Biceps Curl — Flexion (in supination) Muscles worked: START Biceps FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep your upper body motionless and your wrists straight. • Keep your chest lifted, trunk muscles tight and maintain a slight arch in lower back. • Keep your spine aligned throughout movement START ACTION • Sit on the bench, facing the Power Rods®.
Arm Exercises Seated Wrist Extension Muscles worked: Forearms START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Move slowly and keep tension in the back of the forearms at all times. • Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower back.
Arm Exercises Reverse Curl — Elbow Flexion (in pronation) Muscles worked: START Brachialis; Brachioradialis; Biceps FINISH Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep your upper body motionless, elbows at your sides and your wrists straight. • Keep your trunk muscles tight and maintain a slight arch in lower back. START ACTION • Straddle the Seat Rail, facing the Power Rods®. • Reach down and grasp the Hand Grips, palms facing backward.
Arm Exercises Standing Wrist Extension Muscles worked: START Forearms; Brachialis FINISH Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Move slowly and keep tension in the wrists at all times. • Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower back. • Do not increase or decrease the bend in your elbow—perform the entire motion at your wrist. • Do not rock your body during this exercise.
Abdominal Exercises Reverse Crunch — Spinal Flexion Muscles worked: START Rectus Abdominus FINISH Bench Position: Flat Bench Back Accessory: None Pulleys: None Success Tips • Keep your upper body, knees and hips stationary. Relax your neck. • Tighten your abs before you move. • Allow exhalation up and inhalation down without exaggerating breathing. • Contract as far into the movement as possible. Lower under control. Keep abs tight during entire motion.
Abdominal Exercises Seated (Resisted) Abdominal Crunch — Spinal Flexion Muscles worked: Rectus Abdominus; Obliques START FINISH Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Do not lift your head or chin—your head should follow the rib motion rather than lead it. Maintain normal neck posture. • Tighten your abs throughout the entire exercise, relaxing only at the end of each set. • Move slowly to eliminate momentum.
Abdominal Exercises Trunk Rotation Muscles worked: Rectus Abdominus; Obliques; Serratus Anterior START FINISH Bench Position: Flat Bench Back Accessory: None Pulleys: Success Tips • Keep chest lifted, shoulders pinched, abs tight and slight arch in lower back. • This exercise must be performed correctly—failure to do so could result in injury. Use only low weight Rods. • Keep all motion in your torso.
Leg Exercises Leg Extension Muscles worked: Quadriceps START FINISH Bench Position: Leg Extension Seat Accessory: None Pulleys: Leg Extension Leg Extension: Engaged Success Tips • Use slow, controlled motion—do not “kick” into the extension. • Do not let your knees rotate outward during the exercise. Keep kneecaps pointing up and straight forward.
Leg Exercises Ankle Eversion Muscles worked: Peroneals START FINISH Bench Position: Flat Bench Forward Accessory: Ankle Cuff Pulleys: Chest Bar Pulleys Success Tips • Movement should occur only at the ankle—keep the rest of your body motionless. • Keep abs tight and do not lift your hips or excessively arch your back. • You should feel tension in the outside of your calf throughout the entire motion START ACTION • Sit on the Bench, with one side to the Power Rods®.
Leg Exercises Standing Hip Extension — (knee flexed) Muscles worked: START Gluteus Maximus FINISH Bench Position: Removed Accessory: Ankle Cuff Pulleys: Chest Bar Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Do not bend from waist or lower back. START ACTION • Stand to one side of the Seat Rail, facing the Power Rods®. • Secure the Ankle Cuff around the ankle furthest from the rail. Bend this leg approximately 90°.
Leg Exercises Standing Hip Abduction Muscles worked: Gluteus Maximus START FINISH Bench Position: Removed Accessory: Ankle Cuff Pulleys: Chest Bar Success Tips • Keep your chest lifted, spine aligned, abs tight and a slight arch in your lower back. • Do not bend from waist or lower back. • Keep your abs tight throughout movement. • Keep working leg straight or only very slightly bent. • Use only a small range of motion. START • Stand to one side of the Seat Rail, one side next to Power Rods®.
Leg Exercises Seated Hip Abduction Muscles worked: Piriformis; Gluteus Maximus START FINISH Bench Position: Flat Bench Forward Accessory: Ankle Cuff Pulleys: Chest Bar Success Tips • Keep your spine straight and your hips level—do not raise your hips during motion. • Use only a small range of motion. • Keep your hips motionless throughout this exercise. START ACTION • Sit sideways on the bench and attach an Ankle Cuff to the ankle farthest from the Power Rods®.
Muscle Chart Sternocleidomastoid Trapezius Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Serratus Anterior Rectus Abdominus Posterior Deltoid Infraspinatus Teres Major Flexor Digitorum Superficialis Triceps Latissimus Dorsi Brachioradialis Pronator Teres Flexor Carpi Radialis Gluteus Medius Tensor Fasciae Latae Gluteus Maximus Iliopsoas Adductor Magnus Pectineus Rectus Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Add
Warranty Information What Does This Warranty Cover? What Nautilus Will Do Nautilus warrants to the original purchaser of the Bowflex® Elite™ home gym that the Bowflex® Elite™ home gym is free from defects in materials and workmanship, when used for the purpose intended, under normal conditions. This warranty is extended only to the original purchaser and is not transferable or applicable to any other person.
Bowflex® Elite Home Gym Warranty Registration Card ™ IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE PLEASE PRINT CLEARLY – THANK YOU Mr. 2. Mrs. 3. Ms. 4. Miss Customer ID from Invoice Name: Address: Apt. #: City: State: Phone number: ( ) - Zip: EXT.
What Is Covered commercial or institutional use. Nautilus warrants to the original purchaser of the Bowflex® Elite™ home gym that the Bowflex® Elite™ home gym is free from defects in materials or workmanship, with the exceptions stated below. This warranty is not transferable or applicable to any person other than the original purchaser and is only applicable for products sold and used in the United States or Canada or Mexico. Tampering with the unit will void the warranty.
This manual is written and designed by industry professionals. If you have any questions regarding your Bowflex® Elite™ Home Gym or any instructions found in this manual, please call 1-800-605-3369 for assistance. ©2004 Nautilus Inc. All rights reserved. 1400 N.E. 136th Ave., Vancouver, WA 98684. Bowflex, Bowflex Elite, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus, Inc.
