Bowflex ULTIMATE 2 Bedienungshandbuch

Written By: Tom Purvis RPT, RTS Registered Physical Therapist and founder of the Resistance Training Specialist ProgramThe Bowflex® Ultimate™ Home

10Folding & Moving Your Bowflex® Ultimate™ Home Gym Folding and moving your Bowflex® Ultimate™ home gym is easy. Follow the simple steps below to

A-12Assembling Your Bowflex® Ultimate™ Lat AssemblyFigure P5054571920405417Step 1: LAT TOWER ASSEMBLYLocate the following parts for this step:• Lat cr

A-13Bowflex® Ultimate™ Leg Assembly Parts Reference Guide16Item #: 61Qty.: 1Descr: Leg Extension Seat AssemblyItem #: 63Qty.: 1Descr: Leg Exte

A-14Assembling Your Bowflex® Ultimate™ Leg Assembly Figure R62545763Step 1: LEG EXTENSION FOOT TUBE INSTALLATION Locate the following parts:• Leg ext

A-15Assembling Your Bowflex® Ultimate™ Leg AssemblyFigure TStep 3: LEG EXTENSION SEAT INSTALLATIONLocate the following parts:• Leg extension assembly

A-16ASSEMBLING YOUR Bowflex® T-BARYour T-bar was shipped fully assembled with the metal bar resting in the loops of the nylon strap. If, however, the

A-17POWER ROD® UPGRADEFOR ONLY $99Get an EXTRA PAIR of 50 lb. (22.5 kg) POWER RODS® to boost your total weight to 410 lb. (185 kg)! CALL TO ORDER: 1-8

Bowflex®6 WEEK SATISFACTION GUARANTEEWe want you to know that Bowflex® Home Gym is a superior product. Your satisfaction is guaranteed. If for some re

Bowflex® Ultimate™ Warranty Registration CardIMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASEThank you for filling out this questionnaire. Your answers are

Please fold over and tape before mailingPlease fold over and tape before mailingPlaceStampHere1400 N.E. 136th Ave.Vancouver, WA 98684What Is CoveredNa

A-216-Week Satisfaction GuaranteeWe want you to know that the Bowflex® Ultimate™ home gym is a superior product. Your satisfaction is guaranteed. If,

11The Bowflex® Ultimate™ Home Gym Leg Extension/Leg Curl AttachmentThis attachment is designed to add more effectiveness to all exercise routines wher

©2004 Nautilus® Inc. All rights reserved. 1400 N.E. 136th Ave., Vancouver, WA 98684. Bowflex, Bowflex Ultimate, Power Rod and the Bowflex and Nautilu

12Defining Your GoalsMuscle Strength is the maximum force you can exert against resistance at one time. Your muscle strength comes into play when you

13Defining Your GoalsReaching Your GoalsTo reach your goals you must follow a consistent, well designed program that provides balanced development to

14FINISHSTARTWorking OutA workout begins in your mind’s eye. With concentration and visualization you can approach your workout with a positive, const

1520 Minute Better Body WorkoutFrequency: 3 Days Per Week (M-W-F) Time: About 20 MinutesStart by performing one set of each exercise. Warm up wi

1620 Minute Upper/lower BodyFrequency: 4 Days Per Week (M-T-TH-F) Time: About 20 MinutesThis program provides you with a quick and effective

17Body BuildingFrequency: 3 Days On, 1 Day Off Time: About 45-60 MinutesBody building requires focused concentration and dedication to training

18Circuit Training – Anaerobic/CardiovascularFrequency: 2-3 Times Per Week Time: About 20-45 MinutesCircuit training is a great way to achiev

19True Aerobic Circuit TrainingFrequency: 2-3 Times Per Week Time: About 20-60 MinutesCircuit training is a great way to achieve the benefits

Important Safety Precautions...3Getting To Know Your Machine ...

20Strength TrainingFrequency: 3 Days Per Week (M-W-F) Time: About 45-60 MinutesThis program is designed to emphasize overall strength development. Th

21FINISHSTARTMuscles worked: This exercise emphasizes the chest muscles (pectoralis major). It also involves the front shoulder muscles (anterior delt

22Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), especially the upper portion. It also involves the front shoulder mus

23Muscles worked: The entire chest muscle (pectoralis major) is emphasized. It also involves the front shoulder muscles (anterior deltoid, a portion o

24Muscles worked: This exercise emphasizes the chest muscles (pectoralis major). It also involves the front shoulder muscles (anterior deltoid, a port

25Shoulder ExercisesFINISHSTARTFINISHSTARTMuscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well a

26Standing Lateral Shoulder Raise Shoulder Abduction (elbow stabilized)FINISHSTARTShoulder ExercisesMuscles worked: This exercise emphasizes the back

27Shoulder ExercisesFINISHSTARTMuscles worked: This exercise emphasizes the side shoulder muscles (middle deltoids), the top muscle of the rotator cuf

28Shoulder ExercisesFINISHSTARTMuscles worked: This exercise involves your lower trapezius muscles, and latissimus dorsi muscles. Both act as stabiliz

29FINISHSTARTShoulder ExercisesMuscles worked: This exercise emphasizes the rear portion of the rotator cuff (infraspinatus and teres minor muscles).

3Important Safety Precautions• Always read and follow the Warning and Safety labels attached to your Bowflex® Ultimate™ home gym. Do not remove these

30FINISHSTARTShoulder ExercisesMuscles worked: The primary muscles emphasized are the upper trapezius and associated smaller muscles of the region.Pul

31Shoulder ExercisesFINISHSTARTMuscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front

32Shoulder ExercisesFINISHSTARTMuscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids and the front part o

33Back ExercisesFINISHSTARTFINISHSTARTMuscles worked: This exercise emphasizes the upper back (the latissimus dorsi, teres major, and rear deltoid mus

34Back ExercisesFINISHSTARTMuscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling

35Back ExercisesFINISHSTARTMuscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling

36Back ExercisesMuscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling mu

37FINISHSTARTBack ExercisesFINISHSTARTMuscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the la

38Back ExercisesFINISHSTARTMuscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as w

39Arm ExercisesMuscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms.Pulley position: Narrow only.Startin

4CONGRATULATIONS on your commitment to fitness! By choosing Bowflex® Ultimate™ home gym to be your partner, you’ve chosen a machine that can deliver o

40FINISHSTARTArm ExercisesMuscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms.Pulley position: Narrow o

41Arm ExercisesMuscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. These muscles are responsible for s

42Arm ExercisesMuscles worked: This exercise develops the triceps muscle located on the back of the upper arms.Pulley position: Wide only.Starting pos

43Arm ExercisesMuscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms.Pulley position: Narrow only.Startin

44Arm ExercisesFINISHSTARTMuscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms

45Arm ExercisesMuscles worked: This exercise emphasizes the back and top parts of your forearms. It also isometrically challenges your elbow flexors,

46Arm ExercisesMuscles worked: This exercise emphasizes the front part of your forearms as well as increases the strength of your grip. It also isomet

47Arm ExercisesMuscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are pri

48Arm ExercisesMuscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are pri

49Abdominal ExercisesMuscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus) and the si

5Power Rod® ResistancePower Rods® are made from a special composite material. Your rods are sheathed with a protective black rubber coating. Each rod

50Abdominal ExercisesMuscles worked: This exercise works your entire abdominal area including your upper and lower front abs (rectus abdominus) and yo

51Abdominal ExercisesMuscles worked: This exercise involves most of the trunk and deep spinal muscles. It does not “spot reduce” or eliminate “love ha

52Leg ExercisesMuscles worked: This exercise emphasizes the muscles on the front of the upper thigh (quadriceps muscle group) which are responsible fo

53Leg ExercisesMuscles worked: Although the squat is often considered a total body exercise, the glutes, adductors, hamstrings and quads are primary m

54Leg ExercisesMuscles worked: This exercise emphasizes the hamstring muscle group (biceps femoris, semimembranosus, semitendinosus) on the back of th

55Leg ExercisesMuscles worked: This exercise primarily develops and strengthens the muscles on the front of your hips (iliopsoas and rectus femoris) t

56Leg ExercisesMuscles worked: This exercise allows you to strengthen and develop the front part of your upper thighs (quadriceps muscle groups), help

57Leg ExercisesMuscles worked: This exercise strengthens and develops the muscles of your buttocks area (gluteus maximus). Remember, there is no such

58FINISHSTARTLeg ExercisesMuscles worked: This exercise will not burn off fat from your hips or outer thigh! There is no exercise that will burn fat f

59Leg ExercisesFINISHSTARTFINISHSTARTMuscles worked: This exercise will not burn off fat from your outer thighs or make them smaller! There is no exer

6The Workout BenchYour Bowflex® Ultimate™ home gym has four different bench positions. To adjust the bench, simply locate the spring lock pin on the s

60Leg ExercisesMuscles worked: This exercise strengthens and develops the muscles on the outside of your lower legs (peroneals). These muscles are ess

61Leg ExercisesMuscles worked: This exercise emphasizes and develops the hamstrings and glutes, while requiring the spinal erectors to stabilize.Pulle

The Bowflex® Body Leanness ProgramBy Ellington Darden, Ph.D.The following program was created by Dr. Ellington Darden. It contains a rigorous fitness

A Personal Guarantee From Dr. Ellington DardenDear Bowflex® Enthusiast,I’m excited, really excited! I’m elated because I’ve developed an exercising an

65IntroductionThe Bowflex® Body Leanness ProgramThis program is scientifically designed for maximal fat loss over six weeks. It is important that you

66If you would like to measure your personal before-and-after results, there are several steps you need to take. It is important that you accurately p

67Skinfold MeasurementsTo accurately track your progress through this six-week program, it is necessary to take skinfold measurements. By measuring y

68Using Calipers When Measuring SkinfoldsThe procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of ski

6913040383634323028262422201816141210315202530354045505560579111315171921232527293133125120115110105100959085807570656055504540353025201510Sum of Thre

7Using the Bowflex® Ultimate™ Home Gym Hand GripsThe Bowflex® Ultimate™ home gym hand grips can be used as regular grips, hand cuffs or ankle cuffs.Regu

70Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you how many pounds of muscle wer

71Name AgeHeight Weight LossWeight Before Muscle GainWeight After Fat LossPlease follow the instructions in the “Measurements” section for measuri

72GUIDELINES Week 1&2All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The moveme

73You will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program is a proven method for achievi

74Drinking plenty of water is essential to the success of this program. Drinking the recommended amount of water can seem like a challenge at first. S

75The menus in the Bowflex® eating plan are designed for maximum fat-loss effectiveness and nutritional value. For best results, follow them exactly.E

76Breakfast = 300 caloriesChoice of bagel, cereal or shake.Bagel1 plain bagel, Sarah Lee (frozen) (210)3/4 oz. light cream cheese (45)1/2 C. orange ju

77Breakfast = 300 caloriesChoice of bagel, cereal or shake.Bagel1 plain bagel, Sarah Lee (frozen) (210)21 g light cream cheese (45)120 ml orange juice

78Shopping ListQuantities needed for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingl

79Q. I often get headaches when I eat only 1000 calories a day. What should I do?A. Your headaches may be caused by going longer than three hours be

8Using the Bowflex® Ultimate™ Home Gym Adjustable Pulley SystemUsing the Bowflex® Ultimate™ home gym adjustable pulley system is as easy as pulling a pi

80Q & AAmerican women develop excessively large muscles. Progressive resistance exercise such as Bowflex® will make your muscles larger – but not

81Q & AQ. I’m pleased that I lost the fat I wanted to lose. What do I do to maintain my new body weight?A. Once you’ve lost your excessive fat,

82Exercise LogPlease feel free to make copies of this chart to continue your exercise log.EXERCISE DATE DATE DATE DATE DATE DATESetsRepsResistanceSets

83Muscle ChartSternocleidomastoidPectoralis MajorAnterior DeltoidMedial DeltoidBicepsBrachialisExternal ObliquesBrachioradialisPronator TeresFlexor Ca

©2004 Nautilus® Inc. All rights reserved. 1400 N.E. 136th Ave., Vancouver, WA 98684. Bowflex, Bowflex Ultimate, Power Rod and the Bowflex and Nautilu

The Bowflex® Ultimate™ Home GymAssembly Instructions51370 Rev AA (2004)

Bowflex® Ultimate™ Parts Reference GuideLat Tower Assembly(if so equipped)Bent Lat BarRod HookCablePower Rods®Rod CapBenchLeg Extension Assembly(if so

A-1Before You StartBasic Assembly PrinciplesHere are a few basic assembly tips that can make your assembly of the Bowflex® Ultimate™ quick and easy.

9Using the Bowflex® Ultimate™ Home Gym Leg Extension/Leg Curl AttachmentThe Bowflex® Ultimate™ home gym leg extension/leg curl attachment is a gym-quali

A-2Item #: 1Qty.: 1Descr: Lower Lat TowerItem #: 2Qty.: 1Descr: Left Main Frame AssemblyItem #: 3Qty.: 1Descr: Right Main Frame Asse

A-3Bowflex® Ultimate™ Hardware ListNote: Drawings are actual size.Item #: 44Qty.: 4Descr: #10 X 3/4” Self Tapping ScrewItem #: 45Qty.: 3Descr:

A-4 Assembling Your Bowflex® Ultimate™ Step 2: ADJUSTABLE PULLEY SYSTEMLocate the following for this step:• Adjustable Pulley System (Item #6)• Two

A-5 Assembling Your Bowflex® Ultimate™ Step 3: SQUAT PLATFORM & FRAME ASSEMBLYLocate the following parts for this step:• Large plastic squat pla

A-6 Assembling Your Bowflex® Ultimate™ Figure EStep 5: REAR LEG Locate the following parts for this step:• Bench leg (Item #13)• Seat rail (Item

A-7Step 8: SEAT INSTALLATIONLocate the following parts for this step:• Seat Assembly Pull out and lock the pin on the left side of the seat assem

A-8Step 9: RAIL END CAP INSTALLATIONLocate the following parts for this step:• Rail End Cap (Item #58)• Two (2) #10X3/4” self tapping screw (Item #44)

A-9Figure LStep 11: ROD BOX INSTALLATIONLocate the following parts for this step:• Rod box with Power Rods® (Item #23)• Rod box frame (Item #24)• Thr

A-10Figure OStep 14: BENCH REST BRACKET INSTALLATIONLocate the following parts for this step:• Bench (Item #25)• Bench rest bracket (Item #26)• One (

A-11Bowflex® Ultimate™ Lat Assembly Parts Reference GuideItem #: 31Qty.: 2Descr: Lat CableLength: 56.25”Item #: 34Qty.: 1Descr: 50” Bent BarIte