Bowflex Ultimate 51370 User Manual

Special Edition Includes:

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

The Bowflex® Ultimate

Home Gym

Owner's Manual

™

51370 Rev AA (2004)

Written By: Tom Purvis RPT, RTS

Registered Physical Therapist

and founder of the

Resistance Training

Specialist Program

Table of Contents

Important Safety Precautions.................................................................3

Getting To Know Your Machine ..............................................................4

About Your Bow flex

Attachments ................................................................................................9

Using Your Machine ...............................................................................10

Defining Your Goals .................................................................................12

Exercising Properly .................................................................................14

Ultimate™ Home Gym

The Workouts

The 20 Minute Bet ter Body Workout .................................................15

Advanced General Conditioning ..........................................................15

20 Minute Upper / Lower Body ............................................................ 16

Body Building ...........................................................................................17

Circuit Training Anaerobic / Cardiovascular .....................................18

True Aerobic Circuit Training ...............................................................19

Strength Training ....................................................................................20

Chest Exercises

Bench Press .............................................................................................21

Chest Fly ...................................................................................................21

Incline Bench Press ...............................................................................22

Decline Bench Press ...............................................................................

Resisted Punch ........................................................................................23

Lying Cable Crossover ...........................................................................24

Flat Barbell Bench Press ........................................................................24

Shoulder Exercises

Seated Shoulder Press ..........................................................................25

Front Shoulder Press .............................................................................25

Rear Deltoid Rows ..................................................................................26

Standing Lateral Shoulder Raise ..........................................................26

Seated Lateral Shoulder Raise .............................................................27

Scapular Protraction .............................................................................. 27

Scapular Depression ..............................................................................28

Shoulder Rotator Cuff — Internal Rotation .......................................28

Shoulder Rotator Cuff — External Rotation .....................................29

Shoulder Extension ................................................................................29

Shoulder Shrug ........................................................................................30

Barbell Shoulder Shrug ..........................................................................30

Lying Front Shoulder Raise ...................................................................31

Reverse Fly ...............................................................................................31

Military Press ...........................................................................................32

Back Exercises

Lying Shoulder Pullover ..........................................................................33

Wide Pulldowns .......................................................................................33

Narrow Pulldowns ...................................................................................34

Lying Lat Pulldowns ............................................................................... 3 4

Lying Narrow Lat Pulldowns .................................................................35

Low Back Extensions ..............................................................................35

Seated Lat Rows ......................................................................................36

Lying Lat Fly ..............................................................................................36

Reverse Grip Pulldowns .........................................................................37

Scapular Retraction ...............................................................................37

Stiff Arm Pulldown .................................................................................38

Barbell Bent Over Row ...........................................................................38

Arm Exercises

French Press ............................................................................................39

Lying Triceps Extension .........................................................................39

Lying 45 Degree Triceps Extension ......................................................40

Triceps Pushdown ...................................................................................40

“Rope” Pushdowns .................................................................................41

Single-Arm Pushdown ............................................................................ 41

Cross Triceps Extension .........................................................................42

Triceps Kickback ......................................................................................42

Seated Triceps Extension ......................................................................

Standing Biceps Curl ...............................................................................

Seated Biceps Curl ..................................................................................44

Seated Wrist E xtension ..........................................................................44

Standing Wrist Extension .....................................................................45

Seated Wrist Curl ....................................................................................

Standing Wrist Curl .................................................................................46

Reverse Curl ..............................................................................................46

Lying Biceps Curl

Reverse Grip Barbell Curls .....................................................................47

Barbell Curls ..............................................................................................48

......................................................................................47

43 43

Abdominal Exercises

Seated (resisted) Abdominal Crunch .................................................49

Seated (resisted) Oblique Crunch .......................................................49

Reverse Crunch .......................................................................................50

Resisted Reverse Crunch ......................................................................5 0

Trunk Rotation .........................................................................................51

Abdominal Crunch ..................................................................................51

Leg Exercises

Leg E xtension ..........................................................................................52

Leg Curl .....................................................................................................52

The Squat ...................................................................................................

Leg Press ..................................................................................................53

Lying (Prone) Leg Curl ...........................................................................54

Standing Hip Extension ..........................................................................54

Standing Hip Flexion ..............................................................................55

Seated Leg Curl .......................................................................................55

Lying Leg E xtension ...............................................................................56

Seated (straight Leg) Calf Raise .........................................................56

Standing Leg Kickback ..........................................................................57

Kneeling Leg Kickback ............................................................................57

Standing Hip Abduction ........................................................................58

Seated Hip Adduction ............................................................................58

Seated Hip Abduction .............................................................................59

Ankle Inversion .......................................................................................59

Ankle Eversion .........................................................................................60

Deadlif t .......................................................................................................60

Stiff-Leg Deadlift .....................................................................................61

Fast Fat Loss Now

The Bowflex® Body Leanness Program

By Dr. Ellington Darden ...........................................................................63

Important Safety Precautions

• Always read and follow the Warning and Safety labels attached to your Bowflex® Ultimate™ 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.

• 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® Ultimate 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 Rods® that came with your Bowflex® Ultimate™ home gym.

only, and is not meant for use by institutions.

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

• Allow a workout area of at least 7’ x 9’ (2.1 m x 2.7 m) of free space for safe operation of the Bowflex® Ultimate™ home gym.

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

™

• When using the Bowflex® Ultimate

™

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

• Keep out of the path of the Power Rods® when exercising and make certain that observers also stand clear of the Bowflex® Ultimate™ home gym when the Power Rods® are in use.

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

• When hooking up Power Rods® 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 Rods® bound with the rod binding strap when not in use.

™

• Set up and use your Bowflex® Ultimate

home gym

on a hard, level surface.

• Do not wear any loose or dangling clothing or jewelry while using the Bowflex® Ultimate™ 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

• 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® Ultimate™ 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.

Getting to Know Your Machine

CONGRATULATIONS on your commitment to fitness! By choosing Bowflex® Ultimate™ home gym to be your partner, you’ve chosen a machine that can deliver on its promises!

The resistance and aerobic training that can be performed on the Bowflex® Ultimate™ home gym is unmatched by any other single piece of home fitness equipment available. You have definitely made the right decision!

In this owner’s manual you’ll find detailed information on a wide variety of exercises, workout programs and a very specialized program titled, “Fast Fat Loss Now” by Dr. Ellington Darden.

Bowflex® Ultimate™ Home Gym – Parts Reference Guide

Cable Storage

Please take your time to read through the entire manual before attempting to use your Bowflex® Ultimate™ home gym. It’s important you understand how to properly perform each exercise before you attempt to perform the exercise with Power Rod® Resistance.

With all of the fitness choices available today, we understand that choosing a piece of equipment can be very confusing. Everyone at Nautilus® would like to thank you for your trust and your confidence in our product. The Bowflex® Ultimate™ home gym is as good as we say it is, and you’re just about to prove it to yourself.

Again, thank you for choosing Bowflex®.

Lat Bar Rests

Lat Bar

Power Rods

Rod Caps

Cable

Rod Box

Pulley Frame

Adjustable Pulley System

Pulley

Hand Grip/ Ankle Cuff

Foot Rest

Standing/ Squat Platform

Spring Lock Seat Pin

Cable Hook

Vertical Main

Frame

Bench

Leg Attachment

Seat

Seat Rail

Bench Legs

Leg Extension/Leg

Curl Attachment

Using Your Machine

Power Rod® Resistance

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.

Adjusting and Understanding the Resistance

The Bowflex® Ultimate™ home gym comes with 310 lb. (140 kg) of resistance {one pair of 5 lb. (2.25 kg) rods, two pairs of 10 lb. (4.5 kg) rods, one pair of 30 lb. (13.5 kg) rods, and two pairs of 50 lb. (22.5 kg) rods}. If you upgraded to a 410 lb. (185 kg) capacity, you will have an additional pair of 50 lb. (22.5 kg) Power Rods®.

Hooking the Power Rods

You may use one rod or several rods in combination, to create the desired resistance level. To hook multiple rods up to one cable, simply bend the closest rod toward the cable and place the cable hook through the rod cap. Then, hook up the next closest rod.

to the Cables:

Safety Precautions

When hooking up the Power Rods®, do not stand directly over the tops of the rods. Stand off to the side while connecting and disconnecting the Power Rods® from the cables.

When You Are Not Using Your Bowflex® Ultimate™ Home Gym

Disconnect the cables from the Power Rods® when you are not using your Bowflex® Ultimate™ home gym.

Use the rod binding strap included with your machine to bind all the rods together near the top. This keeps them neat in appearance and makes your Bowflex® Ultimate™ home gym as compact as possible. Place your cables and grips through the strap to keep them out of the way.

Hooking up the most forward rod prevents rods from crossing over the top of one another.

To upgrade to 410 pounds

(185 kg) of Power Rod

Resistance please

call 1-800-663-6315

The Workout Bench

Using Your Machine

Your Bowflex® Ultimate™ home gym has four different bench positions. To adjust the bench, simply locate the spring lock pin on the side of the seat. Pull out pin to release seat, then slide it to the desired position. Pull out pin, give it half a turn, and release to place it in a “free sliding” position for exercises such as rowing.

Quick Release Bench: The long portion of your bench attaches to and releases from the seat portion very easily. To attach it, simply insert the half hinge on the end of the bench into the half hinge on the seat. For standing exercises, simply remove the bench by lifting up on the long portion and pulling away from the seat.

Flat Position 1 & 2: Along the side of the seat rail there are three holes for the spring lock seat pin. Pull out on the pin and slide the entire bench forward until the spring lock seat pin locks into a hole. With the bench in the flat

position there are two possible holes for the spring lock pin to lock into, one forward and one back.

Incline Position: Start with the bench flat in the furthest position away from the Power Rods®. Pull out on the spring lock seat pin and lift the long bench pad up. Slide forward until the pin locks into the farthest

forward hole. Rest the bench’s incline support bracket on the base of the Power Rods®.

“Free Sliding” Position:

the long bench pad. Pull out on the spring lock seat pin, give it a half turn, and release to place it in a “free sliding” position for exercises such as rowing.

Remove

How to Mount the Bowﬂex® Ultimate™ Home Gym Incline Bench

Sit on the bench and reach back, one arm at a time, grasping hand grips. KEEPING HANDS DOWN AND PALMS UP. Curl your hands up toward the front of your shoulders AND turn your wrists so that your palms now face away from you. The cables will now be over your elbows.

Begin by reaching back for hand grips. Curl up toward your shoulders. Turn your wrists forward.

Using Your Machine

Using the Bowﬂex® Ultimate™ Home Gym Hand Grips

The Bowﬂex® Ultimate™ home gym hand grips can be used as regular grips, hand cuffs or ankle cuffs.

Regular 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.

Hand Cuff Grip:

through the cuff portion of the grip so that the foam pad rests on the back of your hand. Then grasp the remainder of the grip that is sitting in your palm. This method of gripping is great for exercises like front shoulder raises

Grasp the handle

Slip your hand

or any exercise where your palm is facing down.

Ankle Cuff Grip:

opening can be made larger to accommodate the ankle. Simply insert your hand in the cuff and slide it away from the handle. Insert your foot or ankle and tighten the grip by sliding the handle back toward the cuff.

The cuff

Using the Bowﬂex ® Ultimate™ Home Gym Leg Press Belt

The Leg Press Belt is used exclusively for the Leg Press and the Seated Hamstring Curl exercises.

• With the 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.

Bowﬂex® Ultimate™ seat

• Slide forward to the pulleys and place your feet through the right and left openings under the rod cables.

• Attach the rod cables to the D-rings on the Leg Press Belt so that the belt is taut.

• Place hands on vertical main frame and push yourself back while placing feet, one at a time, onto the pulley frame.

• Grasp belt near where it’s attached to the cables and begin to press back.

Spor ts & Gym Accessories Inc. Patent # 47565 27

Specifications subject to change.

Using Your Machine

Using the Bowﬂex® Ultimate™ Home Gym Adjustable Pulley System

Using the Bowﬂex® Ultimate™ home gym adjustable pulley system is as easy as pulling a pin and expanding the pulley out.

Pulley knobs are spring-loaded and are

Pulleys adjust position with the simple turn and pull of a knob.

located on the back of the adjustable pulley system. To extend the pulley, simply twist the knob a couple of turns to the left, then pull out. Next, pull the adjustable sleeve out away from the machine until it clicks into the extended position. Then, tighten the knob to lock the adjustable pulley into position.

system is locked and secure before adding any Power Rod® resistance to the pulley.

Exercises in the wide

The Bowflex® Ultimate™ Home Gym adjustable pulley system allows you to work the same muscles from different angles, depending on the width of the pulley angle.

Make certain the adjustable pulley

position may require a

lighter weight

than those in the narrow

position.

The squat cable feeds through the low

pulley. The black plastic ball is on the side

farthest away from the Power Rods®.

Using the Bowﬂex® Ultimate™ Home Gym Low Pulley/Squat Station

Connect the low pulley/squat station with the squat cables. Without any resistance attached, thread the squat cables through the low pulley. The black plastic ball on the cable should rest directly against the pulley and should be on the far side of the pulley, away from the machine.

The adjustable pulley system was designed to change the angle of resistance to increase the effectiveness of many upper body exercises.

Use the pulley system in either the wide or narrow pulley position. We’ve included a guide in each exercise so you can use the pulley at the correct position.

To avoid injury, do not attempt to use the pulley in the wide position when the manual indicates to perform the exercise in the narrow pulley position.

Rod Cables

Hooking up the low pulley/squat station is easy. Once it’s together, you can use it for a wide variety of exercises — including squats, flat bench presses and bent over rows!

The squat cable has a loop at the end. Fasten the loop with a snap hook to the rod

cables.

Next, fasten the squat cables to the squat harness, using a snap hook.

And finally, attach the squat harness to the squat bar using a snap hook.

Now you can add Power Rod® Resistance.

Squat Harness

Adjustment Buckle

Squat Cables

Using Your Machine

Using the Bowﬂex® Ultimate™ Home Gym Leg Extension/Leg Curl Attachment

The Bowﬂex® Ultimate™ home gym leg extension/ leg curl attachment is a gym-quality attachment that helps you develop strong, muscular legs.

Attaching the leg extension/leg curl attachment is as easy as screwing in two knobs.

With all Power Rod® resistance off and with the bench in the incline position, move the attachment to the end of the sliding seat rail.

The leg extension/leg curl attachment uses two knobs to attach to the Bowflex® Ultimate™ Home Gym, at the end of the sliding seat rail.

Using The Bowﬂex® Ultimate™ Home Gym Lat Tower

Build back and shoulder muscles quickly with this integrated lat tower. It is easy to set up and can get you on track in no time at all.

To attach the tower, remove all Power Rod® resistance. Be certain the lat bar is secured to the lat bar rests. Remove the lat tower cables from their storage holes, and let them dangle from the lat bar.

Using a snap hook, attach the loop from the lat tower cables to the rod cables. Again, check that lat bar is secured on the lat bar rests. Now you can add Power Rod resistance.

If you choose to use hand grips rather than the lat bar for exercises, remove all Power Rod® resistance from the lat tower prior to exchanging the bar for hand grips.

Remove the knobs from the attachment and place the attachment over the end of the seat rail. Line up the holes and screw the knobs in. Make certain the attachment is secure before sitting on it and before adding weight to the cables.

Using a snap hook, attach the loops at the end of the leg attachment cables to the rod cables. Once this is accomplished, you are ready to add Power Rod® resistance to the attachment.

To set up for leg curls, simply remove the quick release bench and place it onto the hinge of the leg extension/leg curl seat.

When not in use, leg extension/ leg curl cables can be stored in clips located directly under the Power Rods®, along the path of the sliding seat rail.

When not in use, lat tower cables store easily in storage hole in the lat tower. Simply push the cables into the hole, so they’re out of sight and out of the way.

Using Your Machine

Folding & Moving Your Bowﬂex® Ultimate™ Home Gym

Folding and moving your Bowﬂex® Ultimate™ home gym is easy. Follow the simple steps below to fold your Bowﬂex® Ultimate™ home gym. Once it’s folded, simply tilt the machine back on its transport wheels and roll it to any location

1. Remove the leg attachment from the gym, if attached.

2. Lock the seat and bench into place using the spring lock seat pin.

3. Hook cables into cable storage loops.

4. Bind the Power Rods® with the rod binding strap.

5. Remove the threaded knob on the platform.

6. Tilt the bench up to the Power Rods®.

7. Screw the threaded knob into the end of the sliding seat rail.

Bowﬂex® Ultimate™ home

Maintenance & Care of Your Bowﬂex® Ultimate™ Home Gym

1 2

3 4

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.

Clean the bench with a non-abrasive household cleanser after each use. This will keep it looking new. Do not use automotive cleaner, which can make the bench too “slick.”

Review all warning notices. The safety and integrity designed into a machine can only be maintained when the equipment is regularly examined for damage and repaired. It is the sole responsibility of the owner to ensure that regular maintenance is performed. Worn or damaged components shall be replaced immediately or the equipment removed from service until the repair is made. Only manufacturer supplied components shall be used to maintain/repair the equipment.

If you have any questions regarding your Bowﬂex® Ultimate™ home gym, please call our Customer Service Department at 1-800-605-3369 or by mail at: 1400 N.E. 136th Ave., Vancouver, WA 98684.

5 6

About Your Bowflex® Ultimate™ Home Gym Attachments

The Bowﬂex® Ultimate™ Home Gym Leg Extension/Leg Curl Attachment

This attachment is designed to add more effectiveness to all exercise routines where “leg work” is required.

Safety

• Before using the attachment, make sure all fasteners are in place and tightened.

• Make sure the attachment's cables are securely fastened to the regular Bowﬂex® Ultimate™ home gym cables.

• Always use the supplied threaded knobs to secure the attachment to your Bowﬂex® Ultimate™ home gym.

The Bowﬂex® Ultimate™

The Adjustable Pulley System

This attachment is specifically designed to enhance the bench press and shoulder press exercises by changing the angle of resistance. The attachment is mounted on the rear of the machine and serves to widen the angle of resistance to create a more effective exercise. To use the adjustable pulley system, first remove any Power Rod® resistance. Then unscrew the pin on the back and pull it out slightly until you can slide the pulley away from the machine. Slide the pulley only until it clicks into place and then push the pin forward to lock it into place. Make certain the pins are completely locked in place before you use the adjustable pulley system.

Safety

• Before using the attachment make sure all fasteners are in place and tightened.

• Always check fasteners, snap hooks, cables and pulleys before

each workout to ensure

proper functioning.

Home Gym Lat Pulldown

The lat pulldown tower enhances several exercises that work the back and triceps muscles.

Safety

• Before using the lat tower, make sure all fasteners are in place and tightened.

• Make sure the cables are securely fastened to the regular Bowﬂex® Ultimate™ home gym cables.

• Always use the “Bar Holders” to support the lat pulldown bar or remove the bar when not in use.

• Do not hang from the lat tower and do not attempt to do chin ups from the bar.

• Never pull on the bar or handle unless there is resistance attached to it.

The Low Pulley/Squat Station

Use this station to do squats, bent over rows and more. Exercises performed here work your legs and most of your other lower body muscles. Plus you can use it for serious upper body workouts, too!

Safety

• Always wear shoes with non-skid soles when using the low pulley/squat attachment.

• Always adjust cable travel and tension of the squat harness in such a manner that it will not cause a hazard.

• Always check fasteners, snap hooks, cables and pulleys before each workout to ensure proper functioning.

Your body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. Here are some fitness components that will help you define your goals and choose your fitness program.

Defining Your Goals

Muscle Strength is the maximum force 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. It is developed when a localized muscle is worked both positively (concentric) and negatively (eccentric) at a resistance great enough to perform only five to eight repetitions of the exercise before the muscle fails. Each set of repetitions is followed by a rest interval that typically runs three times longer than the set. Later, between exercise sessions, the muscle overcompensates for the stress and usually increases in both strength and size.

Muscle Endurance

contractions. It comes into play when you cross-country ski or work on your feet all day. Endurance training addresses the slow twitch, endurance muscle fibers, which depend on oxygen for energy. To develop muscle endurance, use low resistance and high repetitions — about 15-20 repetitions in each set, three sets to each exercise, working the muscle only to fatigue.

Muscle Power

speed of the muscular contraction. This is often misinterpreted as:

a) Being directly associated with certain skill or sport and/

b) Meaning that you must move fast.

Load is actually a more important factor than speed when

attempting to improve power. When training to achieve muscular power, pick a resistance that fatigues you in the 3-5 repetition range. When performing these reps, it is more important to think of contracting the muscles faster rather than attempting to move faster. Performing sport simulation exercises usually results in a deterioration of the motor pattern or skill. The biomechanically sound method of improving power in your sport is to train for power using the correct joint movements, as described in this manual. Then practice the skill associated with your sport, learning to apply this newly achieved power.

is the ability to perform repeated

is the combination of strength and

Body Composition

lean weight (muscles, bones and tissue). As you age, the ratio shifts. The fat weight increases and the lean weight decreases. Training for muscle strength will generally increase muscle size and aerobic conditioning will help burn extra calories. Performing these two forms of exercise, either at different times or together, will create the greatest changes in body fat weight.

Balanced Strength

equal strength developed in all parts of the body. It comes into play in your standing and sitting posture, and in your ability to perform just about any activity safely and effectively. An over-development of the back will round the shoulders; weak or stretched abdominals can cause lower back pain. You want a balance of muscle strength in front and back. In addition, you need a balance of strength between your middle, lower, and upper body.

Flexibility

to move the joint through a full range of motion. Flexibility comes into play when you execute an overhand serve or stretch for the top shelf in the kitchen. It is a cooperative movement of opposite muscle groups. When a muscle contracts, its opposite muscle group must relax for the action to occur. Increased flexibility means an increased range of motion, made possible by this simultaneous contracting and relaxing. Good flexibility is important in protecting the body from injury and can be achieved through the balanced strength training programs included in this manual.

Cardiovascular Endurance

and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time. It comes into play when you jog a mile or ride a bike. It is a critical component of overall fitness and health. Any exercise program must be supplemented with cardiovascular training, such as rowing on the Bowﬂex® Ultimate™ home gym.

is the ability of a muscle or group of muscles

is the ratio of fat weight (fat) to

and alignment is the result of

is the ability of the heart

Defining Your Goals

Reaching Your Goals

To reach your goals you must follow a consistent, well designed program that provides balanced development to all parts of the body and includes both aerobic and strength exercise. Only then will you meet your goals safely and efficiently.

The workout routines found in this manual are professionally designed and written to target specific fitness goals. Should you not find one specific program to your liking, you can design your own, based on sound information and the principles found in this manual.

Designing 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 these guidelines.

Understand fitness and its components: Improperly designed programs can be dangerous. Take some time to review this manual as well as other fitness guides.

Training variables: When designing your own program there are several variables that, when mixed properly, will equal the right fitness formula for you. In order to find the best formula, you must experiment with several combinations of variables. The variables are as follows:

• Training Frequency: The number of times you train per week. We recommend daily activity but not daily training of the same muscle group.

• Training Intensity: The amount of resistance used during your repetition.

• Training Volume: The number of repetitions and sets performed.

• Rest intervals: The time you rest between sets and the time you rest between workouts.

Once you’ve established a base of fitness, follow these basic principles:

• Isolate muscle groups: Focus work on specific muscle groups.

Know your current fitness level: Before you start any fitness program you should consult a physician who will help you determine your current abilities.

Identify your goals: Goals are critical to choosing and designing an exercise program that fits and enhances your lifestyle, but so is strategy. It’s important not to rush the process and try to accomplish too much too soon. That will lead to setbacks and discouragement. Instead, set a series of smaller achievable goals.

Select complementary exercises: Be sure to pair exercises that address compound joint movements 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.

Remember your cardiovascular component: Any fitness program must contain a cardiovascular fitness component to be complete. So complement your resistance training with aerobic exercise such as walking, running, bicycling or rowing on the Bowﬂex® Ultimate™ home gym.

• Progressive Loading: The gradual systematic increase of repetitions, resistance and exercise period.

Exercising Properly

Working Out

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 you can focus on what you are about to do and think about achieving your end goal.

Warming Up

We recommend that you warm up by rowing on the Bowﬂex® Ultimate™ home gym.

Aerobic Rowing Position:

• Remove bench, unlock the seat.

• Sit on the seat facing the Power Rods

• Grab the handles and keep the arms straight to the front.

• Position the arches of your feet on the footrest of the machine, knees bent comfortably.

• Sit up straight with your spine in good alignment.

Key Points:

• Do not lose spinal alignment — keep your chest lifted.

• If you bend forward during the return toward the Power Rods®, bend at the hips, not the waist.

Breathing

The most important part of breathing during exercise is, quite simply, that you do it. Breathing in or out during the actual performance is not dependent upon the direction of air flow relative to exertion. It is, in fact, a mechanical process that changes the position of your spine as your rib cage moves. Here are some tips for breathing:

1) Be cautious when you are concentrating or exerting

effort. This is when you will probably hold your breath. DO NOT hold your breath. Do not exaggerate breathing. Depth of inhalation and exhalation should be natural for the situation.

2) Allow breathing to occur naturally. Don’t force it.

Motion:

START

• Initiate the movement by extending the knees while simultaneously bending the arms and pinching the shoulder blades together.

• With the arms passing by the sides of your trunk, the handles should be near your torso as the knees near extension.

FINISH

Performing Your Routine

The workout portion of your fitness routine is the series of exercises devoted to your particular goals. Remember, make sure to have fun!

Cool Down

An essential part of the exercise routine is the cool down. Gradually reduce the level of exercise intensity so that blood does not accumulate in one muscle group, but continues to circulate at a decreasing rate. We recommend the rowing exercise for the cool down. Remember to gradually move yourself into a relaxed state.

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. Then move to a more challenging resistance you can perform for no less than 10 reps and no more than 15 reps without your form deteriorating. As you become stronger, you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to the next. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.

Body Part

Chest Back Shoulders Arms

Legs

Trunk

Exercise

Bench Press Seated Lat Rows Standing Lateral Shoulder Raise Standing Biceps Curl Lying Triceps Extension Leg Extension Leg Curl Seated (Straight Leg) Calf Raise Low Back Extension Resisted Abdominal Crunch

Sets

1-2 1-2 1-2 1-2 1-2 1-2 1-2 1-2 1-2 1-2

Reps

10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15

Advanced General Conditioning

Frequency: 4 Days Per Week (M-T-TH-F) Time: About 35-45 Minutes

When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or if you become bored, it is time to change your program. You can increase your training with this “split system” routine that works opposing muscle groups on different days. To do this, you’ll increase your resistance when you can perform 12 reps perfectly, and you’ll increase your volume by performing more sets and more exercises. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.

Day 1 & 3

Day 2 & 4

Body Part

Chest Shoulders Arms

Legs

Body Part

Back

Shoulders Arms

Trunk

Exercise

Bench Press (Wide Pulley) Seated Shoulder Press Seated Triceps Extension French Press Leg Press Leg Curl Seated (Straight Leg) Calve Raise

Exercise

Seated Lat Rows Narrow Pulldowns Rear Deltoid Rows Standing Biceps Curl Reverse Grip Barbell Curls Low Back Extension Seated Resisted Abdominal Crunch Reverse Crunch

Sets

1-3 1-3 1-3 1-3 1-3 1-3 1-3

Sets

1-3 1-3 1-3 1-3 1-3 1-3 1-3 1-3

Reps

10-12 10-12 10-12 10-12 10-12 10-12 10-12

Reps

10-12 10-12 10-12 10-12 10-12 10-12 10-12 10-12

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. Perform this program training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate. Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you perform. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.

DAY 1 & 3

DAY 2 & 4

Body Part

Chest Back Shoulders Arms

Body Part

Legs

Trunk

Exercise

Bench Press Wide Pulldowns Standing Lateral Shoulder Raise Standing Biceps Curl French Press

Exercise

Leg Extension Seated Leg Curl Standing Hip Extension Seated (Straight Leg) Calf Raise Low Back Extension Seated Resisted Abdominal Crunch

Sets

1-3 1-3 1-3 1-3 1-3

Sets

1-3 1-3 1-3 1-3 1-3 1-3

Reps

12-15 12-15 12-15 12-15 12-15

Reps

12-15 12-15 12-15 12-15 10-12 10-12

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. Rest 30-60 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.

DAY 1

DAY 2

DAY 3

Body Part

Chest

Shoulders

Body Part

Back

Arms

Body Part

Legs

Trunk

Exercise

Bench Press (Wide Pulley) Chest Fly Seated Shoulder Press Rear Deltoid Rows Standing Lateral Shoulder Raise Shoulder Shrug

Exercise

Seated Lat Rows Narrow Pulldowns Standing Biceps Curl Reverse Grip Barbell Curls Lying Triceps Extension French Press

Exercise

Leg Press Leg Extension Standing Hip Extension Leg Curl Seated (Straight Leg) Calf Raise Low Back Extensions Seated Resisted Abdominal Crunch Seated Resisted Oblique Crunch Aerobic Rowing

Sets

2-4 2-4 2-4 2-4 2-4 2-4

Sets

2-4 2-4 2-4 2-4 2-4 2-4

Sets

2-4 2-4 2-4 1-3 2-4 2-4 2-4 2-4

Progress up to 15-

25 minutes

Reps

8-12 8-12 8-12 8-12 8-12 8-12

Reps

8-12 8-12 8-12 8-12 8-12 8-12

Reps

8-12 8-12 8-12 8-12 12-15 8-12 8-12 8-12

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). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1. Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases. Repeat process with Circuit

3. Do not let your heart rate exceed 220 minus your age. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down. Warm-up with 5-15 minutes of rowing or some other aerobic exercise before starting your circuits.

Circuit 1

Circuit 2

Circuit 3

Body Part

Chest Legs Back Legs Trunk

Body Part

Shoulders Legs Back Trunk Arms

Body Part

Shoulders Arms Legs Trunk Legs

Exercise

Bench Press Leg Press Seated Lat Row Seated Leg Curl Seated Resisted Abdominal Crunch

Exercise

Seated Shoulder Press Lying Leg Extension Lying Lat Pulldowns Low Back Extensions Standing Biceps Curl

Exercise

Rear Deltoid Rows Lying Triceps Extensions Leg Curl Seated Resisted Oblique Crunch Seated (Straight Leg) Calf Raise

Reps

8-12 8-12 8-12 8-12 8-12

Reps

8-12 8-12 8-12 8-12 8-12

Reps

8-12 8-12 8-12 8-12 8-12

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. 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). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1. Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases. Do not let your heart rate exceed 220 minus your age. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down.

Warm-up with 5-15 minutes of rowing or some other aerobic exercise before starting your circuits.

Circuit 1

Circuit 2

Body Part

Chest Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Legs Aerobic Rowing Trunk Aerobic Rowing

Body Part

Shoulders Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Trunk Aerobic Rowing Arms

Exercise

Bench Press 30 - 60 Seconds Leg Press 30 - 60 Seconds Seated Lat Rows 30 - 60 Seconds Seated Leg Curl 30 - 60 Seconds Seated Resisted Abdominal Crunch 30 - 60 Seconds

Exercise

Seated Shoulder Press 30 - 60 Seconds Lying Leg Extension 30 - 60 Seconds Lying Lat Pulldowns 30 - 60 Seconds Low Back Extension 30 - 60 Seconds Standing Biceps Curl

Reps

8-12

Reps

8-12

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. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 pounds and decrease your reps to 5. Rest 60 - 120 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count two seconds up and four seconds down and work to fatigue during each set.

Day 1

Day 2

Day 3

Body Part

Chest

Shoulders

Body Part

Back

Arms

Body Part

Legs

Trunk

Exercise

Bench Press (wide pulley) Chest Fly (wide pulley) Seated Shoulder Press Standing Lateral Shoulder Raise Rear Deltoid Rows Shoulder Shrug

Exercise

Barbell Bent Over Row Wide Pulldowns Standing Biceps Curl Reverse Grip Barbell Curls Seated Triceps Extension Triceps Pushdown

Exercise

The Squat Lying Prone Leg Curl Seated Leg Curl Seated (Straight Leg) Calf Raise Low Back Extension Seated Resisted Abdominal Crunch

Sets

2-4 2-4 2-4 2-4 2-4 2-4

Sets

2-4 2-4 2-4 2-4 2-4 2-4

Sets

2-4 2-4 2-4 2-4 2-4 2-4

Reps

5-8 5-8 5-8 5-8 5-8 5-8

Reps

5-8 5-8 5-8 5-8 5-8 5-8

Reps

5-8 5-8 5-8 5-8 8-12 5-8

START

FINISH

Chest Exercises

Bench Press Shoulder Horizontal Adduction (and elbow extension)

Muscles worked: This exercise emphasizes the chest muscles (pectoralis major). It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm.

Pulley position: Wide or narrow (Wide of fers a greater challenge throughout the entire range on specific movements, especially at the top of these movements. This can make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight for each position) .

Starting Position:

• Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so your elbows are pointing outward and your palms are facing forward.

• Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.

• Be sure your arms are directly "in line" with the cables (cables lying along the backs of your arms and center of the shoulders), palms facing forward and wrists straight.

• Raise your chest and slightly "pinch" your shoulder blades together. Maintain a ver y slight, comfor table arch in your lower back.

Motion:

• Slowly move your elbows outward while simultaneously bending your arms so your forearms remain parallel to each other and the hands remain over the elbows through-out the

movement. From the side view it would appear as if the forearms are in-line with the cables at all times.

• Stop when your upper arms are approximately straight out to the side (your elbows will be level with your shoulders or slightly below) .

• Then, slowly press forward, moving hands toward the center. Return to starting position with arms straight to the front at shoulder width and in-line with the cables. Keep chest muscles tight during the entire motion.

Optional motions:

• Bilateral movement - both arms pressing forward at the same time.

• Unilateral movement – performing all reps with one arm before moving to the nex t.

• Alternating – performing one rep on one side and then the next rep on the other side.

• Simultaneously alternating – both arms moving, although in opposite directions (one pressing while the other is returning)

Key points:

• The upper arms will be 60-90 degrees from the sides of your torso at the bot tom of the movement and approximately 90 degrees from the front of your torso at the top.

• Control the range of motion so your elbows travel only slightly behind your shoulders.

• Your shoulder blades may "float" forward and backward naturally with the arm movement. For increased pec involvement, keep the shoulder blades "pinched" together throughout both the upward and downward movements.

START

Chest Fly Shoulder Horizontal Adduction (elbow stabilized in slight flexion)

Muscles worked: This exercise emphasizes the chest muscles (pectoralis major). It also involves the front shoulder muscles (anterior deltoid).

Pulley position: Wide or narrow (Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of these movements. This can make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight for each position) .

Starting position:

• Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so that your elbows are pointing outward at each side and your palms are facing forward.

• Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.

• Be sure that your arms are directly "in line" with the cables, palms facing forward and wrists straight.

• Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfor table arch in your lower back.

Motion:

• Slowly move your arms outward, maintaining the elbow in a slightly bent position throughout the movement.

• Stop when your upper arms are approximately straight out to the sides (your elbows will be level with your shoulders or very slightly below) .

• Slowly return to starting position keeping your chest muscles tightened during the entire motion.

Key points:

• Maintain a 60-90 degree angle bet ween the upper arms and the torso throughout the exercise.

• Limit and control the range of motion so that your elbows travel only slightly behind your shoulders if at all.

• For normal pressing/pushing patterns of movement, your shoulder blades may " float" forward and backward naturally with the arm movement. For increased pec involvement, keep the shoulder blades "pinched" together throughout both the upward and downward movements.

FINISH

Chest Exercises

Incline Bench Press Shoulder Horizontal Adduction (with elbow extension)

START

FINISH

Muscles worked: This exercise emphasizes the chest muscles (pectoralis major) , especially the upper portion. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm.

Pulley position: Wide or narrow (Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of these movements. This can make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight for each position) .

Starting position:

• Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so that your elbows are pointing out ward to each side and your palms are facing forward.

• Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.

• You may also utilize the alternate incline bench press position by placing your feet on the forward leg of the Bowflex® Ultimate™ Home Gym and using your legs to slide the torso upward on the bench so that your head is near the lat tower. This will allow a greater incline of the arms without losing alignment of the cables.

• From this position, raise your arms 10-15 degrees (cables touching the tops of your arms/shoulders) above the regular bench press position (cables lying along the backs of your arms and center of the shoulders).

• Be sure that your arms are directly "in line" with the cables, palms facing forward and wrists straight. If the cables are "above" the arms, too much elevation was introduced.

• Raise your chest and slightly "pinch" your shoulder blades together. Maintain a ver y slight, comfor table arch in your lower back.

Motion:

• Slowly move your elbows outward, simultaneously bending your arms so that your forearms remain parallel to each other and the hands remain over the elbows throughout the movement. From the side view it should appear as if the forearms are in line with the cables at all times.

• Stop when your upper arms are approximately straight out to the sides (your elbows will be level with your shoulders or ver y slightly below).

• Then, slowly press forward/upward, moving hands toward the center. Then return to star ting position with arms straight to the front at shoulder width and in-line with the cables. Keep your chest muscles tightened during the entire motion.

Optional motions:

• Bilateral movement - both arms pressing forward at the same time.

• Unilateral movement – performing all reps with one arm before moving to the nex t.

• Alternating – performing one rep on one side and then the next rep on the other side.

• Simultaneously alternating – both arms moving, although in opposite directions (one pressing while the other is returning).

Key points:

• The upper arms will be 60-90 degrees from the sides of your torso at the bottom of the movement and slightly more than 90 degrees from the front of your torso at the top.

• Limit and control the range of motion so that your elbows travel only slightly behind your shoulders — if at all.

• For normal pressing/pushing patterns of movement you may choose to allow the shoulder blades to "float" forward and backward naturally with the arm movement, or for increased pec involvement you may keep the shoulder blades "pinched" together throughout both the upward and downward movements.

START

FINISH

Chest Exercises

Decline Bench Press Shoulder Horizontal Adduction (with elbow extension)

Muscles worked: The entire chest muscle (pectoralis major) is emphasized. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arms.

Starting position:

• Seated in the incline position, reach straight behind your body, grasp the handles with an overhand grip and bend your elbows until your hands are near your chest. Rotate upper arms away from your torso so your elbows point outward and your palms face forward.

• Make sure cables travel underneath your arms, not over your arms.

• Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.

• From this position, lower your arms 10-15 degrees (cables touching the bottom of your arms/shoulders) below the regular bench press position (cables lying along the back of your arm and center of the shoulders).

• Be sure your arms are directly in-line with the cables, palms facing forward and wrists straight. If the cables are "below" the arms, the arms are too low.

• Raise your chest and slightly "pinch" your shoulder blades together. Maintain a ver y slight, comfor table arch in your lower back.

Motion:

• Stop when your upper arms are approximately straight out to the sides (your elbows will be level with your shoulders or slightly below) .

• Then, slowly press forward, moving the hands toward the center, and return to the starting position with arms straight to the front at shoulder width and in line with the cables. Keep your chest muscles tightened during the entire motion.

Optional motions:

• Bilateral movement - both arms pressing forward at the same time.

• Unilateral movement – performing all reps with one arm before moving to the nex t.

• Alternating – performing one rep on one side and then the next rep on the other side.

• Simultaneously alternating – both arms moving, although in opposite directions (one pressing while the other is returning).

Key points:

• The upper arms will be 60-90 degrees from the sides of your torso at the bottom of the movement and slightly less than 90 degrees from the front of your torso at the top.

• Limit the range of motion so your elbows travel only slightly behind your shoulders — if at all.

START

Resisted Punch Shoulder Flexion, Elbow Extension and Scapular Protraction

Muscles worked: This exercise involves the entire chest muscle, the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, located on the back of the upper arms. The goal however, is not any specific muscle group. It is to be used with very light resistance for an endurance activit y.

Pulley position: Narrow only.

Starting position:

• With the bench flat and locked in the back position against the lat tower, sit facing away

from the Power Rods®.

• Reach straight behind your body, grasp the handles with an overhand grip so that the cable will lay between your arm and your torso.

• Bend your elbows until your hands are level with your waistline and your palms are facing your torso.

• Maintain erect posture.

Motion:

• Using a moderate speed and light weight, rotate your trunk and press one arm forward to full extension, allowing the shoulder blade to move forward at the end of the punch.

• Return that arm to the starting position — under control — and repeat with the other arm.

• As an alternative to punching straight for ward you may also punch upward at an angle in line with the cable.

Optional motions:

• Bilateral movement – both arms pressing forward at the same time.

• Unilateral movement – performing all reps with one arm before moving to the nex t.

• Alternating – performing one rep on one side and then the next rep on the other side.

• Simultaneously alternating – both arms moving, although in opposite directions (one pressing while the other is returning).

Key points:

• Maintain an upright, erect posture as your trunk twists/rotates with the punch.

• It is important to note that "sport specific" movements will not necessarily improve the skill associated with a sport.

FINISH

Chest Exercises

Lying Cable Crossover Shoulder extension/adduction (elbow stabilized

near extension)

START

FINISH

Muscles worked: This exercise emphasizes the chest (the pectoralis major muscles) . The triceps muscles, located on the back of the upper arms, are also involved in maintaining the elbow position and also help with shoulder motion.

Pulley position: Wide only.

Starting position:

• With the bench flat, lie on your back with your head toward the Power Rods®. Position yourself far enough down the bench to allow the arms to extend overhead without hitting the Power Rods®. Keep the knees bent and feet flat on the floor.

• Extend the arms overhead and grasp the handles with your palms facing the ceiling.

• Tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.

Motion:

• Move your hands in an arc upward angling toward midline and then downward toward the opposite leg.

• Control the return to the starting position by slowly moving the arms back up, uncrossing, and moving overhead.

Key points:

• Keep your chest lif ted, even as your arms near your legs.

START

FINISH

Flat Barbell Bench Press

Pulley position: Low pulleys only.

Starting Position:

• Begin by adjusting the bar harness so that you are under tension when you initiate the pressing motion. NOTE: Not everyone is built to perform the bench press with the bar touching the chest! The harness adjustment should limit the range of motion so that your elbows travel only slightly behind your shoulders if at all.

• Lie flat on the bench with your legs toward the Power Rod®. Slide your head and shoulders up under the bar to get into position. The cable /bar harness should lie against the underside of your arms.

• Warning: Never adjust the bar so tightly that you have to "squeeze under it" to get into position. Always adjust the bar with the harness so you can move freely into and out of the position.

• Place your feet either on the floor or up on the frame of the machine.

• Position your upper arms away from your torso so that your elbows are pointing out at each side.

• Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfor table arch in your lower back.

Motion:

• Slowly press the bar upward until your upper arms are straight, but do not lock the elbows.

• Slowly lower the bar, returning to the starting position.

• Keep your chest muscles tightened during the entire motion.

Key points:

• Do not lift your hips off the bench.

• Keep your hands over your shoulders at all times.

Shoulder Exercises

Seated Shoulder Press Shoulder Abduction (with elbow extension)

START

FINISH

Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids) , the rotator cuff muscles, the upper back muscles (trapezius), and the triceps muscles located on the back of the upper arms.

Pulley position: Wide or narrow (Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of these movements. This can make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight for each position) .

Star ting position:

• Sit on the bench facing away from the Power Rods®, knees bent and feet flat on the floor.

• You may sit back against the lat tower, or you may choose to sit forward away from the tower and remaining free from back support, thereby increasing the challenge of spinal stabilization as part of the exercise.

• Keep your chest up, abdominals tight and maintain a very slight arch in your lower back.

• Grasp the handles with palms facing away from the machine.

• Raise handles to just above shoulder level, keeping palms facing for ward.

Motion:

• Straighten the arms upward, focusing on a final point either directly overhead or slightly forward over the forehead as comfor t /shoulder range dictates.

• Slowly return to starting position keeping tension in the front shoulder muscles.

Optional motions:

• Bilateral movement - both arms pressing at the same time.

• Unilateral movement – performing all reps with one arm before moving to the nex t.

• Alternating – performing one rep on one side and then the next rep on the other side.

• Simultaneously alternating – both arms moving, although in opposite directions (one pressing while the other is returning).

Key points:

• Keep the chest up and abdominals tight throughout the entire motion to maintain good spinal alignment.

• Do not let the arch increase in the lower back while pressing up.

START

Front Shoulder Press Shoulder Flexion (elbow stabilized near extension)

Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids).

Pulley position: Narrow only.

Starting position:

• Sit on the bench facing away from the Power Rods®, knees bent and feet flat on the floor.

• You may sit back against the lat tower, or you may choose to sit forward away from the tower and remaining free from support, thereby increasing the challenge of spinal stabilization as part of the exercise.

• Keep your chest up, abdominals tight and maintain a slight arch in your lower back.

• Grasp handles with your palms facing backward and arms straight at your sides.

Motion:

• Keeping your arms straight and your palms down, move your arms forward and then upward to shoulder height.

• Slowly return the arms beside the torso and repeat.

Optional motions:

• Bilateral movement - both arms raising at the same time.

• Unilateral movement – performing all reps with one arm before moving to the nex t.

• Alternating – performing one rep on one side and then the next rep on the other side.

• Simultaneously alternating – both arms moving, although in opposite directions (one raising while the other is returning) .

Key points:

• Keep the chest lifted and the abdominals tightened throughout the entire motion and maintain good spinal alignment.

• Do not increase the arch in your lower back while lifting your arms.

FINISH

Shoulder Exercises

Rear Deltoid Rows Shoulder Horizontal Abduction (with elbow flexion)

START

FINISH

Muscles worked: This exercise emphasizes the back por tion of the shoulder muscles (the rear deltoids, as well as the rear por tion of the middle deltoids, the posterior rotator cuff, upper lat and teres major) as well as the trapezius and rhomboids.

Pulley position: Wide or narrow.

Starting Position:

• Sit on the bench facing the Power Rods bent and your feet on the platform.

• Cross the handles and grasp with your palms facing down and arms straight (right hand on left handle and vice versa).

• Sit up straight and then bend over slightly from the hips (not the spine) until arms/cables are in front of body at a 90 degree angle to your torso.

• Lift your chest and slightly pinch your shoulder blades together.

Motion:

• Allowing your arms to bend as you go, move your elbows outward and backward keeping a 70-90 degree angle between your upper arms and the sides of your torso.

• Your forearms should always point in the direction of the cables.

• Move until your elbows are slightly behind

, knees

your shoulders, then slowly reverse the motion keeping the rear shoulder muscles tightened during the entire motion.

Optional motions:

• Bilateral movement - both arms rowing at the same time.

• Unilateral movement – performing all reps with one arm before moving to the nex t.

• Alternating – performing one rep on one side and then the next rep on the other side.

• Simultaneously alternating – both arms moving, although in opposite directions (one rowing while the other is returning) .

Key points:

• Maintain a 90 degree angle between your upper arms and the sides of your torso during the exercise.

• For normal pulling /rowing pat terns of movement you may choose to allow the shoulder blades to "float" forward and backward naturally with the arm movement, or for increased rear deltoid involvement you may keep the shoulder blades "pinched" together throughout both the forward and backward movements.

START

Standing Lateral Shoulder Raise Shoulder Abduction (elbow stabilized)

Muscles worked: This exercise emphasizes the side shoulder muscles (middle deltoids) , the top muscle of the rotator cuff (supraspinatus) and the trapezius muscles.

Pulley position: Narrow.

Starting position:

• Remove the bench and stand on the platform straddling the rail and facing the Power Rods®.

• Grasp the handles with palms facing toward each other.

• Attain erect spinal posture.

• Let your arms hang directly in line with the cables.

Motion:

• Raise your arms directly out to the sides to almost shoulder level.

• Lift your elbow and hand at the same speed and do not let one get ahead of the other.

• Do not turn/rotate your arms while raising them. Keep the side of your arm /elbow facing out/up throughout the movement.

• Slowly bring your arms into the starting position without relaxing.

Key points:

• DO NOT swing the arms upward or move the trunk during the motion.

FINISH

Shoulder Exercises

Seated Lateral Shoulder Raise Shoulder Abduction (elbow stabilized)

START

FINISH

Muscles worked: This exercise emphasizes the side shoulder muscles (middle deltoids) , the top muscle of the rotator cuff (supraspinatus) and the trapezius muscles.

Pulley position: Narrow.

Starting position:

• Sit on the bench facing the Power Rods bent and your feet on the platform.

• Spread the cuff from the handle and slide it over the opposite forearm near the elbow (left handle over right forearm and vice versa).

• Sit up straight and maintain erect posture.

, knees

Motion:

• Raise your arms directly out to the sides to almost shoulder level.

• At the top of the movement you may need to rotate your hands slightly above the level of your elbows to prevent the cuffs from sliding to your wrists.

• Slowly bring your arms into the starting position near your sides without relaxing.

Key points:

• DO NOT swing the arms upward or move the trunk during the motion.

START

Scapular Protraction (elbow stabilized)

Muscles worked: This exercise emphasizes the serratus anterior muscles, the muscles that can be seen on the side of the upper rib cage, and are involved in pushing and overhead movements.

Pulley position: Wide or narrow

Starting position:

• Seated in the 45 degree position, reach straight behind your body, grasp the handles with an overhand grip, and bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so that your elbows are pointing outward to each side and your palms are facing forward.

• Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.

• Be sure that your arms are directly “in line” with the cables, palms facing down and wrists straight.

• Raise your chest and "pinch" your shoulder blades together. Maintain a very slight, comfor table arch in your lower back.

Motion:

• Keeping your arms straight and pointing the same direction of the cables, slowly move your shoulder blades forward off of the bench, as if shoving your arms straight ahead.

• Slowly return to the starting position without bending your arms.

Key points:

• Maintain a 90 degree angle between upper arms and your torso throughout the exercise.

• Keep your elbows straight.

• Do not slouch forward in the upper spine to further the motion. Maintain a very slight arch in your lower back at all times.

FINISH

Shoulder Exercises

Scapular Depression

START

FINISH

Muscles worked: This exercise involves your lower trapezius muscles, and latissimus dorsi muscles. Both act as stabilizers and movers of your shoulder blades. This motion of scapula depression is very important in posture as well as when using the arms to raise from a chair. It is also involved in overhead pulling exercises.

Pulley position: Wide or narrow.

Starting position:

• With the bench flat, lie on your back with your head toward the Power Rods®, knees bent, and feet flat on the floor.

• Grasp the handles and straighten your arms down along side your trunk.

• Tighten your trunk muscles to stabilize your spine while maintaining a very slight arch in the lower back.

Motion:

• Keeping the chest up and arms straight, slide your shoulder blades toward your hips (hands sliding along outer thighs).

• When shoulder blades are fully depressed, slowly return to the starting position.

Key points:

• Do not lose spinal alignment, keep your chest lifted.

START

Shoulder Rotator Cuff Internal Rotation

Muscles worked: This exercise emphasizes the front rotator cuff muscle (subscapularis).

Pulley position: Wide or narrow.

Starting position:

• Sit on the bench with one side toward the Power Rods®. Maintain good spinal alignment.

• Grasp the handle nearest you and draw the upper arm into your side, keeping your elbow bent.

• Distance yourself on the bench to eliminate slack in the cable.

• Use a light resistance. This is not a powerful movement.

Motion:

• Rotate your forearm toward your abdomen, keeping your elbow by your side during the entire motion.

• Slowly return to the starting position.

Key points:

• Control the motion during the entire exercise.

• Do not rotate the spine to get additional range of motion. Try for “pure” rotation of the shoulder joint. More is not better!

• Use light resistance only. Pick a resistance that you can perform 12-15 perfect reps.

FINISH

Shoulder Exercises

Shoulder Rotator Cuff External Rotation

START

FINISH

Muscles worked: This exercise emphasizes the rear portion of the rotator cuff (infraspinatus and teres minor muscles). This area generally gets very weak as we age and needs to be addressed by almost everyone.

Pulley position: Wide or narrow.

Starting position:

• Sit on the bench with one side toward the Power Rods®. Maintain good spinal alignment.

• Using the arm farthest from the rods, reach across your body, grasp the handle nearest you and draw that arm back into your side, keeping your elbow bent.

• Allow your forearm to rest against your abdomen and your elbow against your side, taking out some of the slack or tension in the cables.

Motion:

• Rotate your forearm away from your abdomen and out to the side, keeping your elbow/upper arm by your side during the entire motion.

• Slowly return to the starting position.

Key points:

• Control the motion during the entire exercise.

• Do not rotate the spine to get additional range

of motion. Try for "pure" external rotation of the shoulder joint. More is not better!

• Use light resistance only. Pick a resistance that

allows you to per form 12 — 15 reps.

START

Shoulder Extension Elbows Stabilized

Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between your shoulder blades (middle trapezius and rhomboid muscles). The triceps muscles, located on the back of the upper arms, are worked throughout the entire motion as they tr y to prevent the elbows from bending.

Pulley position: Narrow only.

Starting position:

• With the bench flat, sit facing the Power Rods knees bent, and feet flat on the floor.

• Grasp the handles with your palms facing down and back.

• Slide back to create tension at the start of the motion.

• Tighten your trunk muscles to stabilize your spine while maintaining a very slight arch in the lower back.

Motion:

• Simultaneously "pinch" your shoulder blades

• Slowly return to the starting position allowing

Optional motions:

• Bilateral movement — both arms ex tending at

• Unilateral movement — performing all reps with

• Alternating — performing one rep on one side

• Simultaneously alternating — both arms moving,

Key points:

• Do not slouch — keep chest lif ted and spine

• Keep the lats tightened throughout the entire

together and moving your hands in an arc downward and backward below your hips.

your shoulder blades to move forward with your arms.

the same time.

one arm before moving to the nex t.

and then the next rep on the other side.

although in opposite directions (one extending while the other is returning).

erect.

motion.

FINISH

Shoulder Exercises

Shoulder Shrug Scapular Elevation

START

FINISH

Muscles worked: The primar y muscles emphasized are the upper trapezius and associated smaller muscles of the region.

Pulley position: Narrow or wide.

Starting position:

• Stand on the platform facing the Power Rods Reach down and grasp the handles with the palms facing each other or facing backward, as comfor t dictates.

• Let your arms hang extending in the direction of the pulleys.

Motion:

• Raise your shoulders toward the back of your head, making sure your neck/head position does not move.

• Slowly allow the shoulders to return downward without slouching or rounding the upper spine.

Key points:

• Do not bend the neck backward or forward while raising the shoulders.

• Do not slouch upon lowering the shoulders

• Keep the spine in erect alignment throughout the entire motion.

• Make sure both shoulders raise evenly.

START

Barbell Shoulder Shrug Scapular Elevation

Muscles worked: The primar y muscles emphasized are the upper trapezius and associated smaller muscles of the region.

Pulley position: Low pulleys only.

Starting position:

• Stand on the platform facing the Power Rods Reach down and grasp the bar with a grip width slightly wider than shoulders, palms facing toward the back.

Motion:

• Raise your shoulders toward the back of your head, making sure your neck/head position does not move.

• Slowly allow the shoulders to return downward without slouching and rounding the upper spine.

Key points:

• Do not bend the neck backward or forward while raising the shoulders.

• Do not slouch upon lowering the shoulders

• Keep the spine in erect alignment throughout the entire motion.

• Make sure both shoulders raise evenly.

FINISH

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