Bowflex Elite Plus home gym User Manual

P/N: 000-8338 Rev A (8/2005)

The BowFlex Elite™ Plus

Home Gym

Assembly Instructions

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CONGRATULATIONS on your commitment to improving your health and fitness! With the BowFlex Elite™ Plus home gym, you have everything you need to exceed all of your physical fitness, strength and health expectations!

The BowFlex

Elite™ Plus home gym’s exceptional resistance and quality is unmatched by any other single piece of home fitness equipment available. You will not believe the amazing results your body will get with the BowFlex Elite™ Plus home gym!

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™ Plus home gym.

The BowFlex Elite™ Plus home gym is the best home fitness product available, and you’re just about to prove it to yourself.

Get to Know Your Machine

Home Gym

Before You Assemble

Select where you are going to locate your BowFlex Elite™ Plus home gym carefully. The best place for your BowFlex Elite™ Plus home gym is on a hard, level surface. Assemble your BowFlex Elite™ Plus home gym in the location where you intend to use it, as the BowFlex Elite™ Plus home gym does not go through doors easily once fully assembled. Allow a workout area of at least 8’4” x 6’6” (2.6m x 2.0m) of free space for safe operation of the BowFlex

Elite™ Plus

home gym.

A-1

Get To Know Your Machine

Parts List*

Item No. Qty. Description

1 1 LOWER LAT TOWER

2 1 BASE PLATFORM

3 1 BASE RIGHT LEG

4 1 BASE LEFT LEG

5 1 SQUAT PLATFORM

6 1 CHEST BAR

7 1 SEAT PAD

8 1 SEAT BRACKET

9 1 SEAT RAIL

10 1 REAR LEG

11 1 REAR LEG CROSS TUBE

12 1 SEAT RAIL KNOB

13 1 LEG EXTENSION PIVOT TUBE

14 6 FOAM ROLLERS

15 6 FOAM ROLLER END CAPS

16 2 SHORT CHROME ROLLER TUBES

17 1 LONG CHROME ROLLER TUBE

18 2 ROLLER TUBE SPACERS

19 1 LEG EXTENSION SEAT PAD

21 1 LEG EXTENSION SEAT SUPPORT TUBE

22 1 LAT CROSS BAR

23 1 UPPER LAT TOWER

24 1 ROD BOX FRAME

25 1 ROD BOX WITH POWER ROD® UNIT

26 1 FACEPLATE

27 1 FACEPLATE BACK RIGHT

28 1 FACEPLATE BACK LEFT

29 1 BENCH PAD

30 1 LOCK OUT PIN

31 2 CHEST PULLEYS

32 1 100 POUND POWER ROD® UNIT

Hardware List*

Item No. Qty. Description

A 4 SCREW, #10 PHILLIPS HEAD

B 3 SCREW, #10 X 1" PHILLIPS HEAD

C 8 SCREW, 5/16" X 3/4" BUTTON HEAD

E 10 SCREW, 3/8" X 3/4" BUTTON HEAD

F 1 SCREW, 3/8" X 2 1/2" BUTTON HEAD

G 1 SCREW, 3/8" X 2 3/4" BUTTON HEAD

H 8 SCREW, 3/8" X 3" BUTTON HEAD

I 2 SCREW, 3/8" X 3 1/4" BUTTON HEAD

J 2 SCREW, 3/8" X 4 1/4" BUTTON HEAD

K 4 SCREW, 3/8" X 5" BUTTON HEAD

L 3 WASHER, 1/4"

M 8 WASHER 5/16"

N 46 WASHER, 3/8"

O 18 NYLOCK NUT 3/8"

Q 9 BOLT COVERS, 3/8"

Accessory List*

Item No. Qty. Description

R 1 SQUAT BAR

S 1 BENT LAT BAR

T 2 HAND GRIPS

U 1 ROWING BELT

V 2 SNAP HOOKS

W 2 SQUAT STRAPS

Y 2 ROD CABLES W/ 2 SNAP HOOKS (attached)

Z 2 LAT CABLES W/ 2 SNAP HOOKS (attached)

AA 1 LEG CABLE

BB 2 SQUAT CABLES W/ 2 SNAP HOOKS (attached)

NOTE: LEAVE ALL CABLES WRAPPED AND BAGGED UNTIL YOUR BOWFLEX ELITE™ PLUS HOME GYM IS FULLY ASSEMBLED. *Specifications subject to change without notice.

Basic Assembly Principles

Here are a few basic tips that will make your assembly of the BowFlex Elite™ Plus 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. When tightening a locknut on a bolt, use a combination wrench to grip the locknut and ensure that it is fastened securely.

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. Or you can remember the mnemonic: “Righty tighty, lefty loosey.”

A-2

Item #: G Qty.:

Descr: 3/8" X 2 3/4"

Button Head Screw

Item #: C Qty.:

Descr: 5/16" X 3/4"

Button Head Screw

Item #: A Qty.: 4 Descr: #10 X .75”

Phillips Head Screw

Item # N Qty.:

Descr: 3/8" Flat Washer

Item #: B Qty.:

Descr: #10 X 1"

Phillips Head Screw

Item #: L Qty.:

Descr: 1/4" Flat Washer

Item #:

Qty.:

Descr: 3/8" X 3"

Button Head Screw

Item #:

Qty.: 10 Descr: 3/8" X 3/4"

Button Head Screw

Item #:

Qty.:

Descr: 3/8" X 4 1/4"

Button Head Screw

Item #:

Qty.:

Descr: 3/8" X 5"

Button Head Screw

Item #: M Qty.:

Descr: 5/16" Flat Washer

Item #: O Qty.: 18 Descr: 3/8" Nylock Nut

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.

• 1/2" combination wrench

• 9/16" combination wrench

• Phillips screw driver

• Rubber mallet (optional)

• Utility Knife or Scissors

• (2) Allen Wrenches (included

)

Hardware Guide

Item #: F Qty.:

Descr: 3/8" X 2 1/2"

Button Head Screw

Item #: I Qty.:

Descr: 3/8" X 3 1/4"

Button Head Screw

Note: Drawings are actual size

A-3

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

• Item #N - (8) 3/8" Washers

• Item #O - (4) 3/8" Nylock Nuts

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.

Place (4) 3/8" Washers (Item #N) over the ends of (4) 3/8" X 3" Button Head Screws (Item #H) - one washer per screw.

Insert the forward screws through the bolt holes in the Lower Lat Tower and Base Platform first, then tip the Base Platform back to install rear screws. Place (4) 3/8" Washers over the ends of the screws, one washer per screw, and secure using (4) 3/8" Nylock Nuts (Item #O), as shown in Figure 1

Completely tighten hardware installed during Step 1.

Figure 2

Base Platform/

Lower Lat

Tower

Assembly

Stems

Tube Ends

Stems

Pulleys

Figure 1

Mounting

Channels

Base Platform

Tubes

Forward

Screws

Step 2 - Attach the Base Legs to the Base

Platform

Locate the following items:

• From Step 1 - Base Platform/Lower Lat Tower Assembly

• Item #3 - Base Right Leg - Do not unwrap cables!

• Item #4 - Base Left Leg - Do not unwrap cables!

• Item #E - (4) 3/8" X 3/4" Button Head Screws

• Item #N - (4) 3/8" Washers

With the Base Platform/Lower Lat Tower Assembly (from Step 1) on the floor, insert the stems from each Base Leg into the tube ends on the Base Platform, as shown in Figure 2. Make sure to orient the 2 pulleys upward.

Carefully line up the two bolt holes on each Leg with the corresponding holes on the Base Platform/Lower Lat Tower Assembly.

Place (4) 3/8" Washers (Item #N) over the ends of (4) 3/8" X 3/4" Button Head Screws (Item #E) - one washer per screw. Loosely secure the Base Legs to the Base Platform Assembly with the screws and washers as shown in Figure 2

Completely tighten hardware installed during Step 2.

Assembly Guide

A-4

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

• Item #N - (4) 3/8" Washers

• Item #O - (2) 3/8" Nylock Nuts

• Item #Q - (4) Bolt Covers

With the Base Frame/Lower Lat Tower (Main) Assembly (from Step 2) on the floor, carefully lift up the front of the unit, then slide the Squat Platform (Rubber-pad side down) underneath both Legs.

Line up the bolt holes in the brackets on the Squat Platform with the bolt holes on each Leg (directly behind the pulleys), as shown in Figure 3a.

Place (2) 3/8" Washers (Item #N) over the ends of (2) 3/8" X 3 1/4" Button Head Screws (Item #I) - one washer per screw. Insert the screws through the lined-up holes as shown, then place (2) 3/8" Washers and (2) 3/8" Nylock Nuts (Item #O) over the end of each screw, securely tightening them in place.

Completely tighten hardware installed during Step 3.

Place (2) Bolt Covers (Item #Q) over the Nylock Nuts installed in this step - one cover per nut. Then, place (2) additional Bolt Covers over the J-bolts, one cover per bolt, that attach the Pulleys to the Leg, as shown in Figure 3b

Figure 3b

Figure 3a

Base Platform/Lower

Lat Tower Assembly

Squat Platform Brackets

Bolt

Holes

Leg

Assembly Guide

A-5

Step 4 - Attach the Chest Bar with Pulleys to

the Main Assembly

Locate the following items:

• 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

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.

Place (2) 3/8" Washers (Item #N) over the end of (2) 3/8” X 5" Button Head Screws (Item #K) - one washer per screw. Insert the screws through the lined up holes in the Chest Bar and the Lower Lat Tower, and secure each screw by placing (1) 3/8" Washers and (1) 3/8" Nylock Nuts (Item #O) over the end of each screw.

Remove the (2) 1/4” X 1/2” Socket Head Cap Screws from the underside of each end of the Chest Bar. Slide the Chest Pulleys (Item #31) over each end of the Chest Bar. Install (1) 1/4” X 1/2” Socket Head Cap Screw into the hole on the underside of each end of the Chest Bar. This prevents the Chest Pulleys from sliding off

Completely tighten hardware installed during Step 4.

Step 5 - Attach the Seat Bracket to the Seat

Pad

Locate the following items:

• Item #7 - Seat Pad

• Item #8 - Seat Bracket

• Item #C - (4) 5/16" X 3/4" Button Head Screws

• Item #M - (4) 5/16" Washers

Place the Seat Pad (Item #7) on the floor, cushion-side down. Position the Seat Bracket (Item #8) so the cut-out is toward the angled edge of the Seat Pad. Align the four holes in the Seat Bracket with the four holes in the Seat Pad.

Place (4) 5/16" Washers (Item #M) over (4) 5/16" X 3/4" Button Head Screws (Item #C) - one over each screw, and use those screws to secure the Seat Bracket to the Seat Pad.

Completely tighten hardware installed during Step 5.

Figure 5

Cut-out

Angled

Edge

Base Platform/

Lower Lat Tower

Assembly

Figure 4

Chest Bar

Brackets

Assembly Guide

A-6

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. 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.

Pull out the Pull Pin on the Seat Bracket, and then insert the Seat Rail through the Seat Bracket, (see Figure 6).

To adjust the Seat, slide the Seat until the Pull Pin is aligned with one hole, then release the Pull Pin into the hole.

Once you have attached the Seat Assembly to the Seat Rail, reinstall the Rail Pivot Bushings that you removed at the beginning of this step.

Note: See Step 22 to adjust the Seat Bracket.

Step 7 - Attach the Rear Leg to the Rear Leg

Cross Tube

Locate the following items:

• Item #10 - Rear Leg - Do not unwrap cables!

• Item #11 - Rear Leg Cross Tube

• Item #H - (2) 3/8" X 3" Button Head Screws

• Item #N - (4) 3/8" Washers

• Item #O - (2) 3/8" Nylock Nuts

Line up the holes in the bracket on the Rear Leg (Item #10) with the holes in the Rear Leg Cross Tube (Item #11) as shown in Figure 7.

Place (2) 3/8" Washers (Item #N) over the end of (2) 3/8" X 3" Button Head Screws (Item #H) - one per each screw. Insert the screws through the lined up holes, and secure by placing (1) 3/8" Washer and (1) 3/8" Nylock Nut (Item #

O) over the end

of each screw, as shown in Figure 7

Completely tighten hardware installed during Step 7.

Figure 7

Rear Leg

Bracket

Figure 6

Seat Pad/Seat

Bracket Assembly

Holes in the

Seat Rail

Pull Pin

Rail Pivot Bushings

Assembly Guide

A-7

Step 8 - Attach the Rear Leg to the Seat Rail

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.

Note: When attaching the Rear Leg Assembly (from Step 7) to the Seat Rail Assembly, rotate the Rear Leg forward (as shown in Figure 8b), to allow the Leg Latch to engage with the Seat Rail Pull Pin.

Align the holes on the End Bracket of the Seat Rail Assembly with the middle holes on the Rear Leg Assembly, (see Figure 8).

Place (1) 3/8" Washer (Item #N) over the end of (1) 3/8" X 4 1/4" Button Head Screw (Item #J). Insert the screw through the lined up holes and then loosely secure on the opposite side by placing (1) 3/8" Washer and (1) 3/8" Nylock Nut (Item #

O) over the end.

Do not over-tighten hardware from Step 8.

Note: Tighten the nylock nut enough that the threads of the screw extend through the nylock nut, but loosely enough that the Leg Assembly can move freely.

At this time, place (1) Bolt Cover (Item #Q) over the Nylock Nut installed during Step 8, place 1 bolt cover over the Nylock Nut going through the rear leg pulley.

Once you have completed Step 8, rotate the Rear Leg back until it engages the Seat Rail Pull Pin.

Figure 8

Rear Leg

Assembly

Rail

Assembly

End

Bracket

Middle

Hole

Figure 8b

Rail

Assembly

Rear Leg

Seat Rail

Pull Pin

Leg Latch

Assembly Guide

A-8

Step 9 - Attach the Seat Rail to the Main

Assembly

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

Insert the Seat Rail Assembly into the Seat Rail Bracket, and then place (1) 3/8" Washer (Item #N) over the end of (1) 3/8" X 4 1/4" Button Head Screw (Item #J). Insert the screw through the aligned holes, as shown, and place (1) 3/8" Washer and (1) 3/8" Nylock Nut (Item #

O) over the end of the

screw to secure.

Do not over-tighten the hardware from Step 9.

Note: Tighten the nylock nut enough that the threads of the screw extend through the nylock nut, but loosely enough that the Seat Rail Assembly can move freely.

At this time, place (1) Bolt Cover (Item #Q) over the Nylock Nut installed during Step 9. Then, thread the Seat Rail Knob (Item #12) into the top hole on the Seat Rail Bracket, as shown in Figure 9, but do not over-tighten.

Figure 9

Rail

Assembly

Main

Assembly

Seat Rail

Bracket

Assembly Guide

A-9

Step 10 - Attach the Leg Extension Pivot Tube

Locate the following items:

• Item #13 - Leg Extension Pivot Tube

• F

rom 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

Undo the twist ties from the Pivot Bushings. Align the holes located on the “curve” of the Leg Extension Pivot Tube (Item #13) with the holes on the bracket of the Rear Leg, as shown in Figure 10a.

Place (1) 3/8" Washer (Item #N) over the end of (1) 3/8" X 2 3/4" Button Head Screw (Item #G). Thread the screw through the aligned holes and bushings and secure by placing (1) 3/8" Washer and (1) 3/8" Nylock Nut (Item #O) over the end of the screw, as shown in Figure 10a.

Do not over-tighten hardware from Step 10.

Place (1) Bolt Cover (Item #Q) over the Nylock Nut installed during Step 10.

Note: When storing the Rail Assembly, insert the Lock Out Pin (Item #30) through the holes in the Pivot Tube to temporarily hold the Leg Extension in

place while folding the Rail up (see Figure 10b).

Figure 10a

Bracket

Rear Leg

“Curve”

Figure 10b

Holes

Leg

Extensi on

Assembly Guide

Figure 12

Figure 11

Step 11 - Attach the Rollers to the Leg

Extension

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

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.

There are two holes possible in the Leg Extension Pivot Tube for the lower of the Short Chrome Roller Tubes (Item #16). Select the correct lower hole for your height - the Roller should rest on your lower shin above the ankle. Insert the (3) Chrome Roller Tubes through the holes on the Leg Extension Pivot Tube and Rear Leg, as shown in Figure 11

Slide (2) Roller Tube Spacers (Item #18) over each end of the Long Chrome Roller Tube. Then, slide (2) Foam Rollers (Item #14) over the ends of all three tubes. Cap the Roller Tubes with the (6) Foam Roller End Caps (Item #15).

Note: Use a Rubber Mallet to secure the End Caps.

Step 12 - Attach Leg Cable to the Leg

Extension

Locate the following items:

• From Step 11 - Main Assembly

• Item #AA - (1) Leg Cable

• Item #F - (1) 3/8" X 2 1/2" Button Head Screw

• Item #N - (2) 3/8" Washers

• Item #O - (1) 3/8" Nylock Nut

• Item #Q - (1) Bolt Cover

Slide the hooked end of the Leg Cable beneath the Leg Extension Pulley and into the hole on the Leg Extension Pivot Tube, as shown in Figure 12.

Place (1) 3/8" Washer (Item #N) over the end of (1) 3/8" X 2 1/2" Button Head Screw (Item #F). Thread the screw through holes in the Leg Extension and cable end. Place (1) 3/8" Washer and (1) 3/8" Nylock Nut (Item #O) over the end of the screw, as shown in Figure 12, and tighten.

Completely tighten hardware installed during Step 12.

Place (1) Bolt Cover (Item #Q) over the Nylock Nut installed during Step 12.

A-11

Assembly Guide

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

• Item #M - (4) 5/16" Washers

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.

Place (4) 5/16" Washers (Item #M) over (4) 5/16" X 3/4" Button Head Screws (Item #C) - one over each screw. Insert the screws through the aligned holes, and tighten.

Completely tighten hardware installed during Step 13.

Figure 13

Rail

Bracket

Seat

Curved

Edge

A-12

Figure 14

Leg Extension

Seat

Roller Tube

Spacers

Support Tube

Bracket Hooks

Back Edge

Step 14 - Attach the Leg Extension Seat to

the Main Assembly

Locate the following items:

• From Step 13 - Leg Extension Seat Assembly

• From Step 12 - Main Assembly

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.

Place the Rail Bracket Hooks onto the Roller Tube Spacers (sandwiched between the Rear Leg and the Foam Rollers).

Once the Support Tube Bracket Hooks connect with the Roller Tube Spacers, slightly “roll” the back edge of the Seat down to lock into place.

Warning: For your safety, always ensure that the Support Tube Bracket Hooks fully engage with the Roller Tube Spacers.

To remove the Leg Extension Seat Assembly, reverse this procedure.

Step 15 - Attach the Lat Cross Bar to the

Upper Lat Tower

Locate the following items:

• Item #22 - Lat Cross Bar - Do not unwrap cables!

• Item #23 - Upper Lat Tower

• Item #H - (2) 3/8" X 3" Button Head Screws

• Item #N - (4) 3/8" Washers

• Item #O - (2) 3/8" Nylock Nuts

Align the holes in the Lat Cross Bar (Item #22) with the holes in the bracket on the Upper Lat Tower (Item #23).

Place (2) 3/8" Washers (Item #N) over the ends of (2) 3/8" X 3" Button Head Screws (Item #H) - one washer per screw. Thread the screws through the aligned holes, then secure by placing (1) 3/8" Washer and (1) 3/8" Nylock Nut (Item #

O) over each screw and tighten.

Completely tighten hardware installed during Step 15.

Assembly Guide

Figure 15

Lat

Tower

Bracket

A-13

Assembly Guide

Step 16 - Attach the Upper Lat Tower to the

Lower

Locate the following items:

• From Step 15 - Upper Lat Tower Assembly

• F

rom Step 14 - Main Assembly

• Item #E - (6) 3/8" X 3/4" Button Head Screw

• Item #N - (6) 3/8" Washers

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.

Place (6) 3/8" Washers (Item #N) over the ends of (6) 3/8" X 3/4" Button Head Screws (Item #E) - one washer per screw. Thread the screws into the aligned holes, as shown in

Figure 16

Completely tighten hardware installed during Step 16.

Step 17 - Attach the Rod Box with Power

Rod® Unit to the Rod Box Frame

Locate the following items:

• Item #24 - Rod Box Frame

• Item #25 - Rod Box with Power Rod® Unit

• Item #B - (3) #10 X 1" Phillips Head Screws

• Item #L - (3) 1/4" Washers

Place the Rod Box Frame (Item #24) and Rod Box with Power Rod® unit (Item #25) onto one side as shown in Figure 17. Slide the Rod Box with Power Rod® unit into the Rod Box Frame until the Rod Box is completely seated in the Rod Box Frame.

Place (3) 1/4" Washers (Item #L) over the ends of (3) #10 X 1" Phillips Head Screws (Item #B) - one washer per screw. Insert the screws through the slot on the Rod Box Frame and thread into the holes in the Rod Box with Power Rod® unit.

Completely tighten hardware installed during Step 17.

Figure 16

Upper Lat

Tower

Lower Lat

Tower

Figure 17

Slot

A-14

Step 18 - Attach the Rod Box Frame to the Lat

Tower

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

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

Place (2) 3/8" Washers (Item #N) over the ends of (2) 3/8" X 5" Button Head Screws (Item #K) - one washer per screw. Insert the screws through the aligned holes. Place (1) 3/8" Washer and (1) 3/8" Nylock Nut (Item #O) over the end of each screw and tighten.

Completely tighten hardware installed during Step 18.

Step 19 - Attach the Faceplate to the Main

Assembly

Locate the following items:

• Item #26 - Faceplate

• From Step 18 - Main Assembly

• Item #A - (2) #10 Phillips Head Screws

Position the textured side of the Faceplate (Item #26) against the Lower Lat Tower. Insert the plastic “stems” through the corresponding holes on the Lower Lat Tower, as shown in Figure

19. You may need to push the Power Rod® unit out of the way to insert the screws into the holes.

Attach the Faceplate to the Lower Lat Tower by threading (2) #10 Phillips Head Screws (Item #A) into the “stems”.

Do not completely tighten hardware installed during Step 19 - tighten screws approximately 1/2 of completion. Hardware will be tightened during Step 20.

Figure 18

Rod Box Brackets

Chest Bar

Figure 19

Faceplate

“Stems”

Assembly Guide

A-15

Figure 20

Step 20 - Attach the Faceplate Back Panels

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

• Item #A - (2) #10 Phillips Head Screws

Slide each Faceplate Back Panel (Items #27 & 28), textured side out, against the textured (back) side of the Faceplate. The screw heads of the (2) Phillips Head Screws installed during Step 19 should allow the Back Panels to slide beneath them until the panels meet in the center..

Secure the Panels using (2) #10 Phillips Head Screws (Item #A), as shown in Figure 20, attaching one side at a time.

Completely tighten hardware installed during Steps 19 & 20.

Adding the 100 Pound Power Rod® Pack:

Slide the tapered notches of the 100 pound Power Rod® pack (Item #32) into the open slots on the back of the 310 pound

Power Rod® pack.

Step 21 - Tighten Lower Bolt on the Seat

Bracket

Locate the following items:

• From Step 5 - Seat Assembly (underneath)

Using an Allen Wrench (included) and a combination wrench, tighten the top nut & bolt on the Seat Assembly (see Figure

21). Take care that the Seat Assembly can still freely slide without resistance along the Seat Rail when you are seated.

Note: The Seat Assembly will have some resistance when rolling if no one is seated.

Take care not to overtighten hardware from Step 21.

Figure 21

Nut

Main

Assembly

Assembly Guide

A-16

Step 22 - Attach the Bench to the Seat

Assembly

Locate the following items:

• Item #29 - Bench Pad

• F

rom 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.

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:

• Item #S - (2) Hand Grips

• Item #V - (2) Snap Hooks

• Item #Y - (2) Rod Cables with (2) Snap Hooks (attached)

Un-wrap the Cables from both Pulleys on the Chest bar. Pull one end of the Cable from the Chest Pulley upwards. Attach the Cable to one Rod Cap by hooking the Rod Hook through the hole in the Rod Cap.

Then, fasten one Hand Grip to the Snap Hook on the opposite end of the Cable, as shown in

Figure 23.

Repeat for remaining Chest Pulley Rod Cable.

Figure 22

Seat

Assembly

Note: At this time, carefully go over your entire

BowFlex

Elite™ Plus home gym, tightening all screws, nuts and other hardware securely before exercising on your BowFlex Elite™ Plus home gym.

Figure 23 - Rod Cables

Hand

Grip

Snap Hook

Rod

Hook

Rod Cap

Assembly Guide

A-17

Figure 26 - Squat Cables

Snap Hook

Squat Bar

Snap

Hook

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.

Fasten the attached Snap Hook from the Lat Cable to a Hand Grip or the Bent Lat Bar. Repeat for remaining Lat Cable.

Step 25 - Route the Leg Cables

Locate the following items:

• Item #AA - Leg Cable

• From Step 14 - Leg Extension Seat Assembly

Un-wrap the Cables from the Rear Leg Pulley.

Pull one end of the “Y” Cable away from the Rear Leg to fasten to a Snap Hook on the Rod Cable.

Note: For this step, make sure your Leg Extension Seat is installed.

Step 26 - Route the Squat Cables

Locate the following items:

• Item #R - Squat Bar

Un-wrap the Cables on each Base Leg Pulley. Pull one end of the Cable up from the Leg Pulley, and fasten the Cable to a Snap Hook on the Chest Bar.

Fasten the Snap Hook attached to the Squat Cables to the corresponding Squat Bar “D” Ring.

Repeat for remaining Squat Cable.

CONGRATULATIONS! You have successfully completed assembly of your BowFlex

Elite™ Plus

home gym! Please inspect your machine to ensure that all fasteners are tight and everything is properly assembled. Review all warnings that are affixed to the machine.

Figure 25 - Leg Cables

Snap Hook

Leg

Extension

Seat

Figure 24 - Lat Cables

Hand Grips

or Bent Lat Bar

Snap Hook

Assembly Guide

©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.

This manual is written and designed by industry professionals. If you have any questions regarding your BowFlex Elite™ Plus home gym or any instructions found in this manual, please call 1-800-NAUTILUS (800-628-8458) for assistance.

Written By: Tom Purvis RPT, RTS

Registered Physical Therapist

and founder of the

Resistance Training

Specialist Program

The BowFlex Elite™ Plus

Home Gym

Owner’s Manual

and Fitness Guide



Special Edition Includes:

Dr. Ellington Darden’s Six Week Fast Fat Loss – Body Leanness Program

Safety Precautions 1

Get To Know Your Safety Warning Labels

Get To Know Your Machine

How to Use Your Machine

The Bowflex® Body Leanness Program By Ellington Darden, Ph.D. 9

Define Your Goals

Warm Up / Cool Down

Aerobic Rowing 32

Chest Exercises:

Bench Press 33 Chest Fly 33 Decline Bench Press 34 Incline Bench Press 34 Decline Chest Fly 35 Incline Chest Fly 35 Resisted Punch 36 Lying Cable Crossover 36

Shoulder Exercises:

Rear Deltoid Rows 37 Lateral Shoulder Raise 37 Seated Shoulder Press 38 Front Shoulder Raise 38 Shoulder Extension 39 Shoulder Shrug 39 Scapular Protraction 40 Scapular Depression 40 Lying Front Shoulder Raise 41 Reverse Fly 41 Shoulder Rotator Cuff—Internal 42 Shoulder Rotator Cuff—External 42 Seated Lateral Shoulder Raise 43 Scapular Retraction 43

Back Exercises:

Lying Lat Pulldowns 44 Low Back Extension 44 Pulldowns 45 Narrow Pulldowns with Hand Grips 45 Lying Lat Fly 46 Lying Narrow Lat Pulldowns 46 Seated Lat Rows 47 Stiff-Arm Pulldown 47 Bent Over Row 48

Arm Exercises:

Triceps Pushdown

49 Single-Arm Pushdown 49 French Press 50 Lying Triceps Extension 50 Cross Triceps Extension 51 Lying 45° Triceps Extension 51 Seated Triceps Extension 52 Standing Biceps Curl 52 Seated Biceps Curl 53 Lying Biceps Curl 53 Seated Wrist Extension 54 Standing Wrist Curl 54 Reverse Curl 55 Seated Wrist Curl 55 Standing Wrist Extension 56 “Rope” Pushdowns 56

Abdominal Exercises:

Reverse Crunch 57 Resisted Reverse Crunch 57 Seated (Resisted) Abdominal Crunch 58 Seated (Resisted) Oblique Abdominal Crunch 58 Trunk Rotation 59

Leg Exercises:

Squat 59 Leg Extension 60 Lying Leg Extension 60 Ankle Eversion 61 Ankle Inversion 61 Standing Hip Extension (Knee Flexed) 62 Standing Hip Extension (Knee Stabilized) 62 Standing Hip Abduction 63 Seated Hip Adduction 63 Seated Hip Abduction 64 Standing Leg Kickback

Muscle Chart 65

BowFlex Elite™ Plus Home Gym Warranty 66

BowFlex Elite™ Plus Home Gym Warranty Card 67

Table of Contents

Safety Precautions

• Always read and follow the Warning and Safety labels attached to your BowFlex Elite™ Plus home gym. Do not remove these labels. If you need replacement labels, please call a Nautilus Representative at 1-800-NAUTILUS (800-628-

8458).

• Read the owner’s manual and follow it carefully before using the machine.

• Parents and others in charge of children should be aware of their responsibility, because the natural play instinct and the fondness for experimenting of children can lead to situations and behavior for which the training equipment is not intended.

• Never allow children to use the BowFlex Elite™ Plus home gym unsupervised. To do so could result in injury. If children are allowed to use the equipment, their mental and physical development should be taken into account. They should be controlled and instructed on the correct use of the equipment.

• This equipment is under no circumstances suitable as a children’s toy.

• Inspect your machine for any worn or loose components prior to use. Tighten or replace any worn or loose components prior to use. Pay close attention to cables, or belts and their connections.

• Never use dumbbells or other weight equipment to incrementally increase the weight resistance. Use only the Power Rod® unit that came with your BowFlex

Elite™ Plus home gym.

• Set up and use your BowFlex Elite™ Plus home gym on a hard, level surface.

• Do not wear any loose or dangling clothing or jewelry while using the BowFlex Elite™ Plus home gym. Stand clear of all moving components.

• Before beginning any exercise program consult your physician or health care professional. Only he or she can determine the exercise program that is appropriate for your particular age and condition. If you experience any light-headedness, dizziness, or shortness of breath while exercising, stop the exercise and consult your physician.

• This machine is meant for individual consumer use only, and is not meant for use by institutions.

• Maximum user weight for the BowFlex Elite™ Plus home gym is 300 pounds (136 kg). For your safety, do not use or allow others to use the BowFlex Elite™ Plus home gym if they weigh in excess of 300 pounds (136 kg).

• Allow a workout area of at least 8’4” x 6’6” (2.6m x 2m) of free space for safe operation of the

BowFlex

Elite™ Plus home gym.

• Keep your body weight centered on the machine, seat, or base frame platform while exercising.

• When using the BowFlex

Elite™ Plus home gym for standing leg exercises, always grasp the Lat Bar on your machine for stability.

• Keep out of the path of the Power Rod® unit when exercising and make certain that observers also stand clear of the BowFlex

Elite™ Plus home gym

when the Power Rod® unit are in use.

• Never move or adjust the seat while sitting on it. Never stand on the seat.

• When hooking up Power Rod® unit

do not stand directly looking over the top of the rods. Stand off to the side while attaching rods.

• Never attempt to exercise with more resistance than you are physically able to handle.

• Keep cables and Power Rod® unit bound with the rod binding strap when not in use.

• Before exercising, make sure the cable pulley system is properly secured, properly attached, and in perfect working condition.

• All exercises in this manual are based on the calibrated resistance and capacity levels of the BowFlex Elite™ Plus home gym. Exercises not in this manual are not recommended by the manufacturer.

• Never attempt to exercise while the seat rail is in the folded position.

Get To Know Your Bowﬂex EliteTM Plus Safety Warning Labels

Home Gym

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).

Label 2

Label 1

Label 3

Label 4

Label 6

Label 7

Label 5

Get To Know Your Bowﬂex EliteTM 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.

Label 1: Please make sure all users read, understand, and follow

the warning labels on the home gym. See Figure 1 for

general use safety label.

Location: The warning label in Figure 1 is located on the back

of the lat tower.

Label 2: “Caution: At all times stay out of the paths of moving

rods.”

Location: Left and right side of rod box.

Label

3: “Warning: Do not hang from bar.”

Location: Front of lat tower.

Label 4: “Caution: Before each use of this equipment, check

all fasteners, snap hooks, cables and pulley functions.

Tighten and fasten as needed. Check pulleys and cable for wear and function.”

Location: Back of the lat tower below Label 1.

Label 5: “Caution: Knob must be fully engaged.”

Location: Folding poing on bench.

Label 6: “Caution: Pin must be fully engaged when folding leg.”

Location: Leg extension assembly.

Label 7: “Caution: Keep hands clear of this entire area when folding leg.”

Location: Leg extension assembly.

Figure 1

The BowFlex Elite™ Plus

home gym’s exceptional resistance and quality is unmatched by any other single piece of home fitness equipment available. You will not believe the amazing results your body will get with the BowFlex Elite™ Plus home gym!

Please take your time to read through the entire manual and follow it carefully before attempting to use your BowFlex

Elite™ Plus

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.

With all of the fitness choices available today, finding the best workout equipment for your needs can be very confusing. Everyone at Nautilus would like to thank you for selecting the BowFlex Elite™ Plus home gym.

BowFlex Elite™ Plus home gym is the finest home fitness product available, and you’re just about to prove it to yourself.

Get to Know Your Machine

Home Gym

Power Rod®

Rod Hook

Upper Lat Tower

Bench

Rod Caps

Cable

Rod Box

Leg Attachment

Bent Lat Bar

Lat Bar Pulley

Chest Bar Pulley

Squat Bar Pulley

Power Rod

Resistance

Power Rod® unit 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”.

Adjusting and Understanding the Resistance

The standard BowFlex Elite™ Plus home gym comes with 410 pounds (185 kg) of resistance [one pair of 5 lb. (2.25 kg) rods, two pair of 10 lb. (4.5 kg) rods, one pair of 30 lb. (13.5 kg) rods, and three pair of 50 lb. (22.5 kg) rods].

Hooking The Power Rod® Unit To The Cables

You may use one rod or several rods in combination, to create your desired resistance level.

To hook multiple rods up to one cable, bend the closest rod toward the cable and place the cable hook through that rod cap. You can then hook up the next closest rod through the same cable hook.

Hooking up the closest rod first prevents rods from crossing over the top of one another.

Safety

When hooking the Power Rod® unit 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 Rod® unit from the cables.

When You Are Not Using Your BowFlex Elite™ Plus home gym

Disconnect the cables from the Power Rod® unit when your are not using your BowFlex

Elite™ Plus home gym. Use the rod binding strap included with your machine to bind all the rods together at the top. You can also place your cables and grips through the strap to keep them out of the way.

How to Use Your Machine

+ 65 hidden pages