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Using Your MachineUsing the BowflexUltimate Home GymHand Grips The Bowflex Ultimate home gym hand gripscan be used as regulargrips, hand cuffs orankle cuffs.Regular Grip: Grasp the handleand cuff together to form a gripwithout inserting your hand throughthe cuff portion. Most of the exercisesyou perform utilize this grip.Hand Cuff Grip: Slip your handthrough the cuff portion of the grip sothat the foam pad rests on the back ofyour hand. Then grasp the remainderof the grip that is sitting in your palm.This method of gripping is great forexercises like front shoulder raises7or any exercise where your palm isfacing down.Ankle Cuff Grip: The cuffopening can be made larger toaccommodate the ankle. Simply insertyour hand in the cuff and slide it awayfrom the handle. Insert your foot orankle and tighten the grip by slidingthe handle back toward the cuff.Using the Bowflex Ultimate Home Gym Leg Press Belt The Leg Press Belt is used exclusivelyfor the Leg Press and the SeatedHamstring Curl exercises. Slide forward to the pulleys and placeyour feet through the right and leftopenings under the rod cables. With the Bowflex Ultimate seatadjusted to the “free sliding” position(spring lock seat pin unlocked), thehand grips removed, and the desiredamount of resistance hooked up, siton the seat and position the leg pressbelt around your hips. Attach the rod cables to the D-ringson the Leg Press Belt so that the beltis taut.Specifications subject to change. Place hands on vertical main frameand push yourself back while placingfeet, one at a time, ontothe pulley frame. Grasp belt near where it’s attached tothe cables and begin to press back.Sports & Gym Accessories Inc. Patent # 4756527

Using Your Machine8Using the Bowflex UltimateHome Gym Adjustable PulleySystem Make certain theadjustable pulleysystem is locked and securebefore adding any Power Rod resistance to the pulley. Using the Bowflex Ultimate home gymadjustable pulley system is as easy aspulling a pin and expanding the pulleyout.Exercises in the wideposition may require alighter weightthan those inthe narrowposition.Pulley knobs are spring-loaded and areThe squat cable feeds through the lowpulley. The black plastic ball is on the sidefarthest away from the Power Rods .Pulleys adjust position with the simpleturn and pull of a knob.located on the back of the adjustablepulley system. To extend the pulley, simplytwist the knob a couple of turns to theleft, then pull out. Next, pull the adjustablesleeve out away from the machine untilit clicks into the extended position. Then,tighten the knob to lock the adjustablepulley into position.The adjustable pulley system wasdesigned to change the angle ofresistance to increase the effectivenessof many upper body exercises.Use the pulley system in either the wideor narrow pulley position. We’ve includeda guide in each exercise so you can usethe pulley at the correct position.The Bowflex Ultimate HomeGym adjustable pulley systemallows you to work the samemuscles from different angles,depending on the widthof the pulley angle.Using the BowflexUltimate Home Gym LowPulley/Squat Station Connect the low pulley/squat station withthe squat cables. Without any resistanceattached, thread the squat cables throughthe low pulley. The black plastic ball on thecable should rest directly against the pulleyand should be on the far side of the pulley,away from the machine.Hooking up the low pulley/squatstation is easy. Once it’s together,you can use it for a wide varietyof exercises — including squats,flat bench presses andbent over rows!To avoid injury, do not attempt to usethe pulley in the wide position when themanual indicates to perform the exercise inthe narrow pulley position.The squat cable has a loop at the end.Fasten the loop with a snap hook to the rodcables.Next, fasten the squat cables to the squatharness, using a snap hook.And finally, attach the squat harness tothe squat bar using a snap hook.Now you can add Power Rod Resistance.Squat HarnessAdjustment BuckleSquat CablesRod Cables

Using Your MachineUsing the Bowflex UltimateHome Gym Leg Extension/Leg CurlAttachment The Bowflex Ultimatehome gym leg extension/leg curl attachment is agym-quality attachmentthat helps you developstrong, muscular legs. Using The Bowflex UltimateHome Gym Lat Tower Build back and shoulder muscles quickly with thisintegrated lat tower. It is easy to set up and can get you ontrack in no time at all.To attach the tower, remove all Power Rod resistance. Becertain the lat bar is secured to the lat bar rests. Removethe lat tower cables from their storage holes, and let themdangle from the lat bar.Attaching the legextension/leg curlattachment is as easy asscrewing in two knobs.With all Power Rod resistance off and withthe bench in the inclineposition, move theattachment to the endof the sliding seat rail.9Using a snap hook, attach the loop from the lat towercables to the rod cables. Again, check that lat bar issecured on the lat bar rests. Now you can add Power Rod resistance.The leg extension/leg curlattachment uses two knobs toattach to the Bowflex Ultimate Home Gym, at the end of thesliding seat rail.If you choose to use hand grips rather than the lat bar forexercises, remove all Power Rod resistance from the lattower prior to exchanging the bar for hand grips.Remove the knobs fromthe attachment and place the attachment over the endof the seat rail. Line up the holes and screw the knobs in.Make certain the attachment is secure before sitting on itand before adding weight to the cables.Using a snap hook, attach the loops at the end of theleg attachment cables to the rod cables. Once this isaccomplished, you are ready to add Power Rod resistanceto the attachment.To set up for leg curls,simply remove the quickrelease bench and placeit onto the hinge of the legextension/leg curl seat.When not in use, lat tower cablesstore easily in storage hole in thelat tower. Simply push the cablesinto the hole, so they’re out ofsight and out of the way.When not in use, leg extension/leg curl cables can be stored inclips located directly under thePower Rods , along the path ofthe sliding seat rail.

Using Your Machine10Folding & Moving Your BowflexUltimate Home Gym 123456 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 itstransport wheels and roll it to any location1. Remove the leg attachment from the Bowflex Ultimate homegym, if attached.2. Lock the seat and bench into place using the springlock 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.Maintenance & Care of Your BowflexUltimate Home Gym Inspect your machine for any worn or loose components prior touse. 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 aftereach use. This will keep it looking new. Do not use automotivecleaner, which can make the bench too “slick.”Review all warning notices. The safety and integrity designed intoa machine can only be maintained when the equipment is regularlyexamined for damage and repaired. It is the sole responsibility ofthe owner to ensure that regular maintenance is performed.Worn or damaged components shall be replacedimmediately or the equipment removed from service untilthe repair is made. Only manufacturer suppliedcomponents shall be used to maintain/repair theequipment.If you have any questions regarding yourBowflex Ultimate home gym, pleasecall our Customer Service Department at1-800-605-3369 or by mail at: 1400N.E. 136th Ave., Vancouver, WA 98684.7

About Your Bowflex Ultimate Home Gym Attachments The Bowflex Ultimate Home GymLeg Extension/Leg Curl Attachment This attachment is designed to add more effectiveness to allexercise routines where “leg work” is required.Safety Before using theattachment, make sureall fasteners are in placeand tightened. Make sure theattachment's cablesare securely fastenedto the regular Bowflex Ultimate home gymcables. 11The Adjustable Pulley SystemThis attachment is specifically designed to enhance thebench press and shoulder press exercises by changing theangle of resistance. The attachment is mounted on the rearof the machine and serves to widen the angle of resistanceto create a more effective exercise. To use the adjustablepulley system, first remove any Power Rod resistance.Then unscrew the pin on the back and pull it out slightlyuntil you can slide the pulley away from the machine. Slidethe pulley only until it clicks into place and then push thepin forward to lock it into place. Make certain the pins arecompletely locked in place before you use the adjustablepulley system.Safety Before using the attachment make sureall fasteners are in place and tightened. Always check fasteners, snap hooks,cables and pulleys beforeeach workout to ensureproper functioning. Always use the supplied threaded knobs to secure theattachment to your Bowflex Ultimate home gym.The Bowflex Ultimate Home Gym Lat Pulldown The lat pulldown tower enhances several exercises thatwork the back and triceps muscles.Safety Before using the lat tower,make sure all fasteners are inplace and tightened. Make sure the cables aresecurely fastened to theregular Bowflex Ultimate home gym cables. Always use the “Bar Holders”to support the lat pulldown baror remove the bar when not inuse. Do not hang from the lat towerand do not attempt to do chinups from the bar. Never pull on the bar or handle unless there isresistance attached to it.The Low Pulley/Squat StationUse this station to do squats, bent over rows and more.Exercises performed here work your legs and most of yourother lower body muscles. Plus you can use it for seriousupper body workouts, too!Safety Always wear shoes with non-skid soles when using thelow pulley/squat attachment. Always adjust cable travel and tension of thesquat harness in such a manner that it will notcause a hazard. Always check fasteners, snaphooks, cables and pulleysbefore each workout to ensureproper functioning.

12Defining Your GoalsYour 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 aresome fitness components that will help you define your goals and choose your fitness program.Muscle Strength is the maximum force you can exertagainst resistance at one time. Your muscle strengthcomes into play when you pick up a heavy bag of groceriesor lift a small child. It is developed when a localized muscleis worked both positively (concentric) and negatively(eccentric) at a resistance great enough to perform onlyfive to eight repetitions of the exercise before the musclefails. Each set of repetitions is followed by a rest intervalthat typically runs three times longer than the set. Later,between exercise sessions, the muscle overcompensatesfor the stress and usually increases in both strength andsize.Muscle Endurance is the ability to perform repeatedcontractions. It comes into play when you cross-countryski or work on your feet all day. Endurance trainingaddresses the slow twitch, endurance muscle fibers,which depend on oxygen for energy. To develop muscleendurance, use low resistance and high repetitions— about 15-20 repetitions in each set, three sets to eachexercise, working the muscle only to fatigue.Muscle Power is the combination of strength andspeed of the muscular contraction. This is oftenmisinterpreted as:a)Being directly associated with certain skill or sport and/orb)

specialized program titled, “Fast Fat Loss Now” by Dr. Ellington Darden. 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 at