Special Edition Includes:
Dr. Ellington Darden’s
Six Week Fast Fat Loss –
Body Leanness Program
®
Bowflex Revolution XP
Owner’s Manual
and Fitness Guide
(Shown with optional Lat Tower attachment)
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PN001-7058 RevB (4/23/2007)
ꢀ
Safety Precautions
imPortant safetY instruCtions
The following definition applies to the word “warning” found throughout this manual:
Indicates a potentially hazardous situation which, if not
avoided, could result in death or serious injury.
Prior to using this equiPment,
observe the following warnings.
• Read and understand the Owner’s
Manual prior to using this machine.
• This machine is designed for a User’s Weight Limit
of 300 pounds (136 kg). Do not use if you are over
this weight.
• Read and understand all Warning Labels on this
machine.
• This machine contains moving parts. Use Caution.
Do not wear loose clothing or jewelry.
• Keep children away from this machine and/or
supervise them closely if they are near the machine
or are present during its operation. This machine
is not suitable as a children’s toy. There is a natural
tendency for children to want to play on exercise
equipment, and parents and others in charge of
children should be aware of their respective respon-
sibilities. Moving parts that may appear to present
obvious hazards to adults may not appear to do so to
children.
• Set up and operate this machine on a solid level
surface.
• This machine is for Consumer use only.
• Do not use additional means to increase the
resistance (lifting load) of this machine.
• Set up the machine so that there is a workout
area of at least 7’ x 5’ 4” (2.13 m x 2.24
m) of free space for safe operation of the
BowflexRevolution® XP home gym. Keep third
parties out of this area when the machine is in use.
• Consult a physician prior to commencing an
exercise program. If, at any time, you feel faint or
dizzy, or experience pain, stop and consult your
physician.
• Operate the machine in the manner described
in this manual. It can be hazardous to over-exert
yourself during exercise.
• Inspect this machine for loose parts or signs of wear.
Pay special attention to Cables and Belts and their
connections. Do not use if found in this condition;
contact Nautilus Customer Service.
• Make sure that all positional adjustment devices are
securely engaged.
• Never move or adjust the seat while sitting on it.
Never stand on the seat.
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ꢁ
Safety Warning Labels
The following safety warnings are located on the Bowflex Revolution® XP exercise machine. Please read all
safety precautions and warning information prior to using your product. Be sure to replace any warning label
if damaged, illegible, or missing. If you need replacement labels, please call a Bowflex Representative at 1-
800-628-8458.
Label 4
Label 1
Label 2
Label 3
Serial number
Home Gym
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ꢂ
Safety Warning Labels
The following safety warnings are located in site specific areas on the unit. Please review and understand
the safety warning labels and their locations on the unit prior to use.
If you need to replace a warning label please call 1-800-628-8458 to obtain a new label.
label 1: General use safety label.
label 3: Check all equipment before use.
location: Front of the main unit below seat bracket.
location: Bottom front of the main unit.
label 2: Keep hands away.
label 4: Do not hang notice.
location: Top front of the lat tower
(optional attachment).
location: Below freearms on main unit.
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ꢃ
Getting to Know Your Bowflex Revolution® XP Home Gym
Please take your time to read through the entire manual and follow it carefully before attempting to use
your Bowflex Revolution® XP home gym. Also locate and read all warning labels that are posted on the
machine. It is important to understand how to properly perform each exercise before you do so using
SpiraFlex® Resistance.
The image below shows the machine set up in just one of many configurations. Included as standard
accessories with your new Bowflex Revolution® XP home gym are a leg extension, ab attachment, foot
harnesses, and squat harness. Instructions for attaching various accessories, storing cables, and changing
out components are included later in this manual, as well as in the Assembly Manual.
Bowflex Revolution® XP Parts Reference Guide
Lat Tower
(optional)
Adjustable Arms
Variable
Pulley System
Cable
Adjustable
Seat Back
Hand Grip
Engine
Housing
Adjustable
Seat
SpiraFlex®
Resistance
Packs
Tension Control
Knob
Leg Extension/
Leg Curl
Attachment
Lower Pulley
Transport Wheels
Spring Lock
Seat Pin
Standing Platform
Squat Frame
Pulleys
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ꢄ
Using Your Bowflex Revolution® XP Home Gym
SpiraFlex® Resistance
The Bowflex Revolution® XP home gym features an
ingenious patented technology called SpiraFlex®.
The Bowflex Revolution® XP muscle-building
resistance comes in the form of these cleverly
designed resistance packs, each constructed with a
heavy-duty elastic strap inside the pack. When you
perform an exercise, these resistance packs rotate
around the center, stretching the elastic strap and
creating resistance.
A significant advantage of the resistance packs
is that the resistance is present throughout the
ENTIRE range of motion. That gives you a more
consistent, gym-quality experience – which means
your muscles get a bigger burn, a better workout
and faster results.
SpiraFlex® technology is a non-inertial resistance
mechanism that provides the smoothness and
feel of gym-quality pack-loaded machines, but
eliminates the excessive bulk and weight. This
totally unique, state-of-the-art resistance system
involves wrapping an elastic strap tighter and
tighter around a coil, which is contained in a small
canister that looks very similar to free weight packs,
but weighs only a few pounds. Because no metal
parts are used, SpiraFlex® technology is quiet,
lightweight, portable, and safe.
To upgrade to ꢁ80 pounds
(ꢀꢁ7 kg) of resistance
please call
ꢀ-800-NAUTILUS (6ꢁ8-8ꢃꢄ8)
Adjusting And Understanding
The Resistance
The Bowflex Revolution® XP home gym comes with
200 lbs. (90.72 kg) of resistance. The SpiraFlex®
resistance packs look very much like free weight
plates and are assigned a pound rating based on
their resistance – including 5, 10, 20, and 40-pound
packs (2.27kg, 4.54kg, 9.07kg, 18.14kg). The real
power of the workout is in the RESISTANCE, not
the weight. And that means you can quickly and
easily stack these lightweight resistance packs on to
the Revolution® XP – just like free weights – and
get a great workout.
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6
Using Your Bowflex Revolution® XP Home Gym
Attaching SpiraFlex® Resistance Packs
During assembly, you attached 5-lb (2.27kg) SpiraFlex®
resistance packs to the machine. The 5-lb packs are
permanently attached to the machine. The Bowflex
Revolution® XP home gym comes with 200 lbs (90.72kg)
of resistance packs in 5, 10, 20, and 40-lb packs (2.27kg,
4.54kg, 9.07kg, 18.14kg).
Attaching resistance packs is simple. You simply select the
resistance pack and slide it onto the shaft, making sure the
rounded edge of the hole in the plate is matched up with
the rounded edge of the shaft (see photos to the right).
Once you push the pack all the way onto the shaft, press
and turn the plate counterclockwise about 10 degrees
until the locking tabs click into place. While applying
pressure, turn the plate clockwise until the index marks on
the packs are aligned.
Step ꢀ: Place resistance pack on shaft, matching
rounded top of hole with rounded top of shaft. Push
resistance pack all the way onto shaft.
NOTE: It is extremely important to make sure that
all six locking tabs engage to ensure proper and safe
operation of the machine. Check that the pack is
seated evenly, with no extra gap behind the bottom
edge of the pack.
You can choose any combination of resistance packs to suit
your needs. Each pack needs to be installed in the same
manner, by placing the pack onto the shaft, sliding it all
the way to the housing, and turning it counterclockwise
until the locking tabs engage. Then turn it clockwise so
that the index marks on each pack are aligned. If you are
using multiple resistance packs, each one contains locking
mechanisms to stack multiple packs.
You can set resistance either symmetrically or offset. What
this means is that you can set resistance to 40 lbs (18.14kg)
on one side and 60 lbs (27.22kg) on the other side, or set
both sides to 60 lbs, or 60 lbs on one side and nothing on
the other side--or any variation like that. Setting resistance
on one side is useful when doing one-sided exercises such
as trunk rotations or hip extensions. You do not always
have to have the same amount of resistance on each side.
Doing so, however, is common for symmetrical exercises
such as bench press or chest fly.
Step ꢁ: While pressing pack towards machine, turn
counterclockwise about ꢀ0 degrees until all six plate
tabs lock into place. Then turn clockwise until index
marks are aligned.
Index marks
For an animated demonstration of proper pack installation,
visit the FAQ section of the Bowflex Revolution® website at
www.bowflexrevolution.com.
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7
Preparing for Use, Storing, and Moving
The Bowflex Revolution® XP home gym offers one of the largest ranges of exercises ever offered by a
Bowflex® home gym. Preparing your machine for use and maintaining your machine are simple.
Preparing for Use
Before using your Bowflex Revolution® XP home gym, make sure you read through all of the safety
warnings in this manual, and pay close heed to the warning labels on the machine. Additionally, inspect
the machine prior to each use to ensure all parts are in good working order.
Preparing to Exercise
To do exercises, read the instructions in this manual or on the exercise poster included with your
machine. Each exercise uses a unique set of adjustable arm positions and cable connections. Using your
Bowflex Revolution® XP home gym should be easy:
• Select the desired resistance packs
• Position the adjustable arms to the correct setting
• Attach cable clips to appropriate location
• Complete the exercise
A full description of each exercise is included later in this manual.
Moving & Storing Your Machine
The full assembled weight of your machine is in excess of 200 lbs. It is imperative that you observe all
safety warnings and cautions when using or moving your machine. To move your machine, raise the
adjustable arms to the 0 position and make sure they are locked in place. Hook the D-handle Hand Grips
to the hooks at the front of the Standing Platform. Carefully lift the front of the machine to shift its
weight to the back transport wheels. You can now roll the machine.
Raise adjustable arms to 0 position
(see above photo) and lock in place.
Attach hand grips to loops at the
front of the Standing Platform.
To move the machine, use hand
grips to lift the front of the unit and
shift its weight onto the transport
wheels at the back of the base.
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8
Maintenance
To store your machine, you can either leave the machine fully assembled, or you can remove the
Leg Extension to make a smaller footprint for storing. It is advisable to raise the adjustable arms
to the 0 position and make sure they are locked in place.
Preventative Maintenance
Keeping your machine in good repair takes a minimal amount of time, and will ensure you have
many years of use. In addition to preventative maintenance such as checking to make sure the
unit is clean and free from defects, wiping down surfaces, and keeping attachments in a secure
location, maintenance should be limited.
Daily
Wipe down with a damp cloth. Pay special attention to areas where perspiration could settle.
Monthly
Inspect the unit for loose parts, nuts, bolts, etc. Inspect ropes and straps for fraying or excessive
wear.
Yearly
Remove the Top Cover and inspect the condition of the internal components.
Look for fraying or excessive wear on straps, ropes, and moving parts, and replace as nessesary.
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ꢅ
Adjusting Cable Tension
Pay close attention to maintenance of the cable tension. Over time and with heavy use, the cables are
designed to give slightly. Located on the main engine housing is a tension control knob which allows you
to increase the tension in the cables.
Checking for incorrect cable tension is simple.
1. Position the adjustable swing arms in the upper most
position.
2. Check to see if clips at end of cable hang down or if
they are tight against the pulley.
3. If cables don’t have enough tension, use the tension
control knob on the side of the machine to tighten the
cables. (See image below).
4. To increase tension, pull tension knob outward and
turn the large pulley clockwise. The clip on the cable
should be touching the pulley.
The cable clip
should stop here.
In this image, the cable clip extends a
few inches below the pulley, so there
is not enough tension in the cable.The
cable clip should be tight against the
pulley with appropriate tension.
There are tension knobs on each side of the machine.
To increase cable tension, pull knob and turn the large
pulley clockwise.You’ll know when you have enough
tension when the cable retracts and the cable clip
touches the pulley.
Large pulley.This is what you need to turn to increase the
tension on the cable. Pull the tension knob and use your
other hand to turn the large pulley clockwise.
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ꢀ0
Cable Routing and Storage
Squat Frame Pulley Cables
To install the Squat Frame Pulley cables, remove the ball end from the rope by pressing the insert out of the
ball (Figure A), and slide the ball off the rope. Route the cable under the pulley closest to the engine
and reinstall the ball end (Figure B).
Cable
Pulley
Figure B
Figure A
When the Squat Pulley cables are not in use, store them by wrapping around the rope hooks as shown.
Hooks
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ꢀꢀ
Attaching Accessories
Your Bowflex Revolution® XP home gym comes with a pair each of hand grips and foot harnesses, and a
squat harness.
Connect here for
longer hand grip.
Hand Grips
You receive two hand grips with your Bowflex
Revolution® XP home gym. Hand grips contain two D-
rings on each grip, allowing for a shorter hand grip or
longer hand grip, depending on the exercise.
Connect here for
shorter hand grip.
For exercises that require a specific hand grip
attachment, attaching to the D-ring closest to the
handle will be referred to as using the “short hand
grip”. Attachments to the D-ring furthest from the
handle will be referred to as using the “long hand grip”.
Foot Harness
You additionally receive two foot harnesses. Foot
harnesses are used for several types of leg exercises. The
foot harnesses contain attachment rings on multiple
sides.
Attach to cables using clips here.
Attach Hand
Grips here.
Squat Harness
You receive a squat harness, which connects to the
cables in the Squat Frame pulleys. The squat harness
contains attachment rings on the adjustable straps and
shoulders, and loop handles on the straps. The D-rings
on the straps attach to the Squat Frame Pulley cables.
You can also attach Hand Grips to the rings on the
shoulders, and use the grips to stabilize your hands and
arms.
Attach Squat
Frame cables
here.
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ꢀꢁ
Installing the Seat and Attachments
The illustrations on the following pages show how to install the seat and each of the Bowflex Revolution® XP
attachments.
Seat and Back Pad with Locking Pin
Attach the seat and back pad to the seat rail by placing the upper hooks onto the respective upper posts
and rotating the lower hooks into position.
Once the pads are in position, insert the locking pin through the hole behind the lower hook to secure
the pad:
•
•
Use the locking pin to secure the seat pad for the Standing Single Leg Curl exercise.
Use the locking pin to secure the back pad when you are performing seated lat pulldowns.
Note: Do not use the locking pin on the back pad when it is in the angled position.
Upper Hook
Upper Post
Back Pad
Locking Pin
Upper Hook
Locking Pin
Upper Post
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ꢀꢂ
Installing the Seat and Attachments
Leg Extension
The Leg Extension is used when doing leg extension and leg curl exercises. To attach the Leg Extension,
pull down on the pop-pin under the seat and insert the leg extension into the mounting bracket. Slide the
Leg Extension to the desired position and screw the pop-pin tightly into place. Then attach the hooks on
the ends of the Squat Pulley cables to the snaphook on the Leg Extension.
Leg Extension
Assembly
Seat
Pop-pin
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ꢀꢃ
Installing Attachments
Lat Tower (ordered separately)
The Lat Tower is used for performing a wide variety
of standing and seated exercises. The product kit
includes the Lat Pulldown Bar, which enhances
exercises that work the back, shoulders and triceps
muscles.
Remove the cap on the mast of the main frame. Insert
the Lat Tower in the mast and secure with the bolts
provided. Refer to the Lat Tower Assembly Manual for
detailed instructions.
Safety precautions:
• Before using the Lat Cross Bar, make sure that all
fasteners are in place and tightened.
• Make sure that the Lat Tower cables are securely
fastened to the regular Bowflex® cables and the Lat
Pulldown Bar or Hand Grips.
• Always use the Lat Bar holders to support the Lat
Pulldown Bar, or remove the bar when not in use.
• Do not hang from or attempt to perform “chin ups”
from the Lat Cross Bar.
• Never pull on the Lat Pulldown Bar unless there is
resistance attached to it.
Ab Attachment (ordered separately)
Use the ab attachment when performing ab crunch
exercises. Remove the locking pin from the back of
the seatback, and remove the seatback from the seat
rail. Install the ab attachment in its place on the
seat rail.
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ꢀꢄ
Companion Equipment
Bowflex Revolution® XP Accessory Rack (ordered separately)
The Bowflex Revolution® XP home gym comes with many accessories and attachments to provide you with a wide
variety of exercises. Between workouts, this specially designed accessory rack stores the gear that makes your home
gym versatile, so your workout area stays organized and ready for your next workout.
The accessory rack features specially designed storage for many accessories including:
• Leg Extension
• Resistance Packs
• Handgrips & Foot Harnesses
• Squat Harness
• Ab Attachment Seat Back (optional)
Heavy-duty steel construction for years of use
Stand Size: 29.01” L x 28.81” W x 30.2” H (73.83cm x 73.17cm x 76.71cm)
Unloaded Rack
Rack with Accessories
Check out the Bowflex Revolution® XP Accessory Rack and a wide selection of other
great products available at www.bowflex.com
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ꢀ6
Defining Your Goals
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.
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.
body Composition is the ratio of fat weight (fat) to 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 and alignment is the result of 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.
muscle endurance is the ability to perform repeated
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.
flexibility is the ability of a muscle or group of
muscles 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.
muscle Power is the combination of strength and
speed of the muscular contraction. This is often
misinterpreted as:
a)Being directly associated with certain skill or sport;
and/or
b)Meaning that you must move fast.
Load isactually 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.
Cardiovascular endurance is the ability of the heart
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.
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ꢀ7
Defining Your Goals
Training variables: When designing your own program
Reaching Your Goals
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:
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.
• Training Frequency: The number of times you train
per week. We recommend daily activity but not daily
training of the same muscle group.
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.
• Training Intensity: The amount of resistance used
during your repetition.
• Training Volume: The number of repetitions and sets
performed.
Designing Your Own Program
• Rest intervals: The time you rest between sets and the
time you rest between workouts.
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.
Once you’ve established a base of fitness, follow these
basic principles:
Understand fitness and its components: Improperly
designed programs can be dangerous. Take some time
to review this manual as well as other fitness guides.
• 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.
• Progressive Loading: The gradual systematic increase
of repetitions, resistance and exercise period.
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.
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ꢀ8
Exercising Properly
Working Out
Performing Your Routine
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.
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.
Warming Up
It is important to warm up each muscle group before
doing strenuous resisted exercise. We recommend that
you warm up by doing light stretching and performing
light exercises on the Bowflex Revolution® XP home
gym.
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.
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ꢀꢅ
The Workouts
ꢁ0 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
exercise
Bench Press
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
Seated Lat Pulldown
Crosssover Rear Deltoid Row
Standing Biceps Curl
Cross Triceps Extension
Leg Extension
Standing Single Leg Curl
Standing Single Leg Calf Raise
Standing Low Back Extension
Standing Abdominal Crunch
Legs
Trunk
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
body Part
Chest
Shoulders
Arms
exercise
Bench Press
sets
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
Seated Shoulder Press
Triceps Pushdown with Bar
Seated French Press
The Squat
Standing Single Leg Curl
Standing Calf Raise
Legs
body Part
Back
exercise
Standing Lat Row
Stiff Arm Pulldown
Bent Rear Deltoid Row
Standing Biceps Curl
Reverse Grip Barbell Curl
Standing Low Back Extension
Standing Abdominal Crunch
sets
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
10-12
Day 2 & 4
Shoulders
Arms
Trunk
Standing Single Arm/Single Leg Lat Row 1-3
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ꢁ0
The Workouts
ꢁ0 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
body Part
Chest
Back
Shoulders
Arms
exercise
Bench Press
Crossover Narrow Pulldown
Standing Lateral Raise
Standing Biceps Curl
French Press
sets
1-3
1-3
1-3
1-3
1-3
reps
12-15
12-15
12-15
12-15
12-15
body Part
Legs
exercise
Leg Extension
Standing Leg Curl
Standing Hip Extension
Standing Calf Raise
Standing Low Back Extension
Standing Abdominal Crunch
sets
1-3
1-3
1-3
1-3
1-3
1-3
reps
12-15
12-15
12-15
12-15
10-12
10-12
DAY 2 & 4
Trunk
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ꢁꢀ
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
exercise
Bench Press
Chest Fly
Seated Shoulder Press
Crossover Bent Rear Rear Deltoid Rows 2-4
sets
2-4
2-4
2-4
reps
8-12
8-12
8-12
8-12
8-12
8-12
Shoulders
Standing Lateral Raise
Shoulder Shrug
2-4
2-4
body Part
Back
exercise
sets
2-4
2-4
2-4
2-4
2-4
2-4
reps
8-12
8-12
8-12
8-12
8-12
8-12
Seated Lat Pulldown
Narrow Pulldowns
Standing Biceps Curl
Reverse Grip Barbell Curls
Cross Triceps Extension
French Press
Arms
body Part
Legs
exercise
The Squat
Leg Extension
Standing Hip Extension
Standing Single Leg Curl
Seated (Straight Leg) Calf Raise
Standing Low Back Extensions
Standing Abdominal Crunch
Seated Resisted Oblique Crunch
sets
2-4
2-4
2-4
1-3
2-4
2-4
2-4
2-4
reps
8-12
8-12
8-12
8-12
12-15
8-12
8-12
8-12
Trunk
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ꢁꢁ
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
reps
8-12
8-12
8-12
8-12
8-12
body Part
Chest
Legs
Back
Legs
exercise
Bench Press
The Squat
Seated Lat Pulldown
Seated Leg Curl
Standing Abdominal Crunch
Trunk
reps
8-12
8-12
8-12
8-12
8-12
body Part
Shoulders
Legs
Back
Trunk
Arms
exercise
Seated Shoulder Press
Leg Extension
Seated Lat Pulldown
Standing Low Back Extension
Standing Biceps Curl
Circuit 2
reps
8-12
8-12
8-12
8-12
8-12
body Part
Shoulders
Arms
Legs
Trunk
Legs
exercise
Rear Deltoid Rows
Cross Triceps Extensions
Standing Single Leg Curl
Seated Resisted Oblique Crunch
Seated (Straight Leg) Calf Raise
Circuit 3
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ꢁꢂ
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
body Part
Chest
exercise
Bench Press
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
Chest Fly (wide pulley)
Seated Shoulder Press
Standing Lateral Raise
Rear Deltoid Row
Shoulder Shrug
Shoulders
Day 2
body Part
Back
exercise
Barbell Bent Over Row
Wide Pulldown
Standing Biceps Curl
Reverse Grip Barbell Curl
Triceps Extension
Triceps Pushdown
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
Arms
body Part
Legs
exercise
The Squat
sets
2-4
2-4
2-4
2-4
2-4
2-4
reps
5-8
5-8
5-8
5-8
Day 3
Lying Prone Leg Curl
Standing Single Leg Leg Curl
Seated (Straight Leg) Calf Raise
Standing Low Back Extension
Standing Abdominal Crunch
Trunk
8-12
5-8
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ꢁꢃ
Exercises
A Revolutionary Way to Exercise
The Bowflex Revolution® XP home gym provides a more than 90 exercises and over 400 total variations. You can
switch quickly between hundreds of exercises with less setup time than most gym machines. That means a shorter
workout while maintaining a higher, calorie-burning heart rate.
This manual and the included poster provide information on a large number of these exercises, but feel free to
vary the exercises to meet your needs. Using the adjustable freearms, you can set the arms at 8 for one exercise, and
exercise an entirely different set of muscles by simply moving the freearms to 6 or 7 and doing the same exercise.
Changing exercises is simple. The freearms rotate between positions 0 and 9, with 0 being straight up and 9 being
straight down. That means you have ten arm positions to work out with, each one providing a slightly different
variation of each exercise. Switching cables between exercises is simple with snap-hook attachments.
Please note that the exercise photos in this section show the optional Lat Tower and Ab Attachment (available
separately).
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ꢁꢄ
Chest Exercises
Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
START
Pectoralis Major; Deltoids; Triceps
Position:
Seated—facing outward
Accessory:
Long Hand Grips
Adjustable Arm Position:
5 or 6
SuccessTips
• Maintain a 90° angle between upper
arms and torso throughout motion.
• Keep chest muscles tightened. Limit
and control your range of motion.
• Keep knees bent, feet on Platform,
head back against Seat Back Pad.
• Keep elbows in front of shoulders.
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
FINISH
START
• Grasp Hand Grips in both
• Slowly press your hands
forward, straightening your
arms while moving your
hands together.
hands.
• Bend your elbows until hands
are at chest level. Rotate
upper arms away from torso,
• Do not lock elbows.
elbows out, palms forward.
• Return to Start position,
keeping your wrists at
shoulder width and in line
with the cables.
• Line up arms with cables
keeping your wrists straight.
• Raise chest, pinch shoulder
blades together, and maintain
a slight, comfortable arch in
your lower back.
Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked:
START
FINISH
Pectoralis Major; Anterior Deltoid
Position:
Seated—facing outward
Accessory:
Long Hand Grips
Adjustable Arm Position:
5 or 6
SuccessTips
• Maintain a 60-90° angle between
upper arms and torso during
exercise.
START
FINISH
• Grasp Hand Grips in both
hands.
• Slowly press your arms forward
and upward, straightening
arms and moving your hands
together.
• Keep chest muscles tightened. Limit
and control your range of motion.
• Keep knees bent, feet on Platform,
head back against Seat Back Pad.
• Open your arms into a wide,
elbow bent position. Keep
elbows and forearms below
chest level, palms forward.
• Raise chest, pinch shoulder
blades together, and maintain
a slight, comfortable arch in
your lower back.
• Rotate your wrists and
forearms upward, making sure
that your arms are directly in
line with the cables.
• To improve your pectoralis
involvement, keep your shoulder
blades pinched together throughout
upward and downward movements.
• Slowly return to Start position.
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ꢁ6
Chest Exercises
Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
START
FINISH
Pectoralis Major; Deltoids; Triceps
Position:
Seated—facing outward
Accessory:
Long Hand Grips
Adjustable Arm Position:
5 or 6
SuccessTips
• Maintain a 90° angle between your
upper arms and torso at the start of
the motion, and slightly less than 90°
at the finish.
• Keep knees bent, feet on Platform,
head back against Seat Back Pad.
• Do not let your elbows travel behind
your shoulders.
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
START
FINISH
• Grasp Hand Grips in both hands.
• Slowly straighten your
elbows, keeping upper arms
at a 90° angle from your
torso. Forearms should be
5- 6” lower than when in the
standard Bench Press position.
• Cables travel beneath arms,
forearms aligned with cables.
• Bend your elbows, keeping your
forearms at least 10° lower than
when in the standard Bench
Press Start position.
• Raise chest, pinch shoulder
blades together, and maintain a
comfortable arch in lower back.
• Do not lock your elbows.
• Slowly return to the Start
position, keeping your wrists
steady and your movements
slow and controlled.
Incline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
FINISH
START
Pectoralis Major; Deltoids; Triceps
Position:
Seated—facing outward
Accessory:
Hand Grips
Adjustable Arm Position:
6 or 7
SuccessTips
• Maintain a 90° angle between your
upper arms and torso at the start of
the motion, and slightly less than 90°
at the finish.
START
FINISH
• Grasp Hand Grips in both
hands.
• Slowly straighten your
elbows, keeping upper arms
at a 90° angle from your
torso. Forearms should be
5- 6” higher than when in the
standard Bench Press position.
• Cables travel over arms,
forearms aligned with cables.
• Keep knees bent, feet on Platform,
head back against Seat Back Pad.
• Do not let your elbows travel behind
your shoulders.
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
• Bend your elbows, keeping your
forearms at least 10° higher
than when in the standard
Bench Press Start position.
• Raise chest, pinch shoulder
blades together, and maintain a
slight arch in your lower back.
• Do not lock your elbows.
• Slowly return to the Start
position, keeping your wrists
steady and your movements
slow and controlled.
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ꢁ7
Chest Exercises
Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked:
START
FINISH
Pectoralis Major; Anterior Deltoid
Position:
Seated—facing outward
Accessory:
Hand Grips
Adjustable Arm Position:
5 or 6
SuccessTips
• Maintain a 60-90º angle between
upper arms and torso during the
exercise.
• Keep chest muscles tightened. Limit
and control your range of motion.
• Keep knees bent, feet on Platform,
head back against Seat Back Pad.
• To improve your pectoralis
involvement, pinch your shoulder
blades together throughout
movement.
START
FINISH
• Grasp Hand Grips in both
hands.
• Slowly press your arms forward
and downward, straightening
arms and moving your hands
together. Hands should be 5-6”
lower than standard Chest Fly
finish position.
• Open your arms into a wide,
“embrace” position, elbows
slightly bent. Press your forearms
downward. At full extension,
hands should be level with your
hips, palms facing forward.
• Rotate your wrists and forearms
upward.
• Do not lock your elbows.
• Return to Start position, slowly
bringing your arms in front of
you, just below chest level.
• Raise chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in your
lower back.
Incline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked:
START
FINISH
Pectoralis Major; Anterior Deltoid
Position:
Seated—facing outward
Accessory:
Hand Grips
Adjustable Arm Position:
6 or 7
SuccessTips
• Maintain a 60-90º angle between
upper arms and torso during the
exercise.
START
FINISH
• Grasp Hand Grips in both hands.
• Open your arms into a wide,
“embrace” position, elbows
slightly bent. Press your
forearms upward. At full
extension, your elbows should
be level with your ears, palms
facing forward.
• Press your arms forward and
upward, straightening arms and
moving your hands together.
Hands should be 5-6” higher
than standard Chest Fly Start
position.
• Keep chest muscles tightened. Limit
and control your range of motion.
• Keep knees bent, feet on Platform,
head back against Seat Back Pad.
• To improve your pectoralis
involvement, pinch your shoulder
blades together throughout
movement.
• Rotate your wrists and
forearms upward.
• Return to Start position, slowly
bringing your arms in front of
you, just below chest level.
• Do not lock your elbows.
• Raise chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in your
lower back.
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ꢁ8
Chest Exercises
Standing Chest Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
START
FINISH
Pectoralis Major; Deltoids; Triceps. Also
ankles, knees, hips and core in stabiliza-
tion.
Position:
Standing—facing outward. Seat removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
3 or 4
SuccessTips
START
FINISH
• Stabilize body from your feet all the
way up through your trunk.
• Grasp Hand Grips so the
cables are in line close to the
front of your forearms.
• Press straight out away from
your chest, bringing the
handles together in front of
you.
• Maintain a 90º angle between upper
arms and torso throughout the motion.
• Keep chest muscles tight, limit and
control your range of motion.
• Keep knees slightly bent, feet flat on
the floor and in a staggered step for
stability.
• Stand with one foot forward
and one foot back for added
stability.
• Start with elbows bent to 90º
and slightly behind or equal
to the shoulders.
• Slowly return to the Start
position, keeping tension
on the chest throughout the
motion.
• Keep shoulder blades pinched, chest
lifted and a slight curve in the lower
back.
Standing Chest Press w/ Alternating Shoulder Movement
Muscles worked:
START
FINISH
Pectoralis Major; Deltoids; Triceps. Also
ankles, knees, hips and core in stabilization.
Position:
Standing—facing outward. Seat removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
3 or 4
SuccessTips
• Stabilize body from your feet all the way
up through your trunk.
START
FINISH
• Grasp Hand Grips so the
cables are in line close to the
front of your forearms.
• Press straight out away from
your chest with one arm, as
the other arms moves out and
back. This is an alternating
motion, so your arms will
move in the opposite direction
during the set.
• Maintain a 90º angle between upper arms
and torso throughout the motion.
• Keep chest muscles tight, limit and
control your range of motion.
• Keep knees slightly bent, feet flat on the
floor and in a staggered step for stability.
• Keep shoulder blades pinched, chest
lifted and a slight curve in the lower
back.
• Stand with one foot forward
and one foot back for added
stability.
• Start with elbows bent to 90º
and slightly behind or equal
to the shoulders.
• Slowly return each arm to the
Start position keeping tension
on the chest throughout the
motion.
• Do not allow your trunk to rotate during
the motion.
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ꢁꢅ
Chest Exercises
Standing Incline Chest Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
START
FINISH
Pectoralis Major; Deltoids; Triceps. Also
ankles, knees, hips and core in stabiliza-
tion.
Position:
Standing—facing outward. Seat removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
4 or 5
SuccessTips
START
FINISH
• Stabilize body from your feet all the way
up through your trunk.
• Stand with one foot forward
and one foot back for added
stability.
• Press slightly upward, away
from your chest, bringing the
handles together in front of
you at about 10º above your
shoulders.
• Slowly return to the Start
position, keeping tension
on the chest throughout the
motion.
• Maintain a 90º angle between upper
arms and torso at the start of the press,
and slightly higher than 90º at the
finish.
• Keep chest muscles tight, limit and
control your range of motion.
• Start with elbows bent to 90º
and slightly behind or even
with the shoulders.
• Keep knees slightly bent, feet flat on the
floor and in a staggered step for stability.
• Keep shoulder blades pinched, chest
lifted and a slight curve in the lower
back.
Standing Incline Chest Press w/ Alternating Motion
Muscles worked:
START
FINISH
Pectoralis Major; Deltoids; Triceps. Also
ankles, knees, hips and core in stabilization.
Position:
Standing—facing outward. Seat removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
4 or 5
SuccessTips
START
FINISH
• Stabilize body from your feet all the way
up through your trunk.
• Grasp Hand Grips so the
cables are in line close to the
front of your forearms.
• Press one arm slightly upward
away from your chest, the
other arm moves out and
back. This is an alternating
motion, so your arms will
move in the opposite direction
during the set.
• Maintain a 90º angle between upper
arms and torso throughout the motion.
• Keep chest muscles tight, limit and
control your range of motion.
• Keep knees slightly bent, feet flat on the
floor and in a staggered step for stability.
• Keep shoulder blades pinched, chest
lifted and a slight curve in the lower
back.
• Stand with one foot forward
and one foot back for added
stability.
• Start with elbows bent to 90º
and slightly behind or equal
to the shoulders, and the
other arm straight in front of
you at a slight inclined angle
about head high.
• Slowly return each arm to the
Start position keeping tension
on the chest throughout the
motion.
• Do not allow your torso to rotate or bend
side to side during the motion.
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ꢂ0
Chest Exercises
Standing Decline Chest Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
START
FINISH
Pectoralis Major; Deltoids; Triceps. Also
ankles, knees, hips and core in stabiliza-
tion.
Position:
Standing—facing outward. Seat removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
3, 4 or 5
SuccessTips
START
FINISH
• Stabilize body from your feet all the way
up through your trunk.
• Grasp the handles so the cables
travel under the forearm.
• Press forward, straightening
your arms while moving your
hands toward the center and
slightly downward about 10˚
below your shoulders.
• Maintain a 90° angle between your
upper arms and torso at the start of the
motion, and slightly less than 90˚ at the
finish.
• Keep chest muscles tight, limit and
control your range of motion.
• Keep knees slightly bent, feet flat on the
floor and in a staggered step for stability.
• Keep shoulderblades pinched, chest
lifted and a slight curve in the lower
back.
• Keep your forearms in line with
the cable at all times.
• Start with elbows back and
upper arms 90° from your torso.
• Elbows should be 10° lower
than the standard bench press
position.
• Stand with one foot forward
and one foot back for added
stability.
• Do not lock your elbows.
• Slowly return to the Start
position, keeping tension
on the chest throughout the
motion.
Standing Decline Chest Press W/ Alternating Motion
Muscles worked:
START
FINISH
Pectoralis Major; Deltoids; Triceps. Also
ankles, knees, hips and core in stabiliza-
tion.
Position:
Standing—facing outward. Seat removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
3, 4 or 5
SuccessTips
START
FINISH
• Stabilize body from your feet all the way
up through your trunk.
• Grasp the handles so the
cables are in line and close to
the front of your forearms.
• Press one arm slightly
downward away from your
chest, as the other arm moves
out and back. This is an
alternating motion, so your
arms will move in the opposite
direction during the set.
• Slowly return each arm to the
Start position, keeping tension
on the chest throughout the
motion.
• Keep chest muscles tight, limit and
control your range of motion.
• Stand with one foot forward
and one foot back for added
stability.
• Start with one elbow bent to
90° and slightly behind or
even with the shoulder, the
other arm straight in front of
you 10˚ lower. Do not lock the
elbow.
• Keep knees slightly bent, feet flat on
the floor and in a staggered step for
stability.
• Keep shoulderblades pinched, chest
lifted and a slight curve in the lower
back.
• Do not allow your torso to rotate or
bend side to side during the motion.
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ꢂꢀ
Chest Exercises
Standing Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)
Muscles worked:
START
FINISH
Pectoralis Major; Deltoids. Also ankles,
knees, hips and core in stabilization.
Position:
Standing—facing outward. Seat removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
4, 5 or 6
SuccessTips
• Stabilize body from your feet all the
way up through your trunk.
START
FINISH
• Grasp the handles so the
cables lie close to the front
of your forearms and palms
facing forward.
• Slowly move the arms forward
and inward, bringing the
handles together in front of
you.
• Maintain a 90° angle between upper
arms and torso throughout the
motion.
• Keep chest muscles tight, limit and
control your range of motion.
• Keep knees slightly bent, feet flat on
the floor and in a staggered step for
stability.
• Keep shoulder blades pinched, chest
lifted and a slight curve in the lower
back.
• Stand with one foot forward
and one foot back for added
stability.
• Stabilize the elbows so they
are slightly bent and slightly
behind or equal to the
shoulders.
• Slowly return to the Start
position, keeping tension
on the chest throughout the
motion.
Standing Incline Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)
Muscles worked:
START
FINISH
Pectoralis Major; Deltoids. Also ankles,
knees, hips and core in stabilization.
Position:
Standing—facing outward. Seat re-
moved.
Accessory:
Long Hand Grips
Adjustable Arm Position:
4, 5 or 6
SuccessTips
START
FINISH
• Stabilize body from your feet all the
way up through your trunk.
• Grasp the handles so the
cables lie close to the front of
your forearms, and palms face
forward.
• Slowly move the arms slightly
upward and inward, bringing
the handles together in front
of you at about neck/chin
height.
• Keep chest muscles tight, limit and
control your range of motion.
• Keep knees slightly bent, feet flat on
the floor and in a staggered step for
stability.
• Keep shoulder blades pinched, chest
lifted and a slight curve in the lower
back.
• Stand with one foot forward
and one foot back for added
stability.
• Stabilize the elbows so they
are slightly bent and slightly
behind or even with the
shoulders.
• Slowly return to the Start
position, keeping tension
on the chest throughout the
motion.
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ꢂꢁ
Chest Exercises
Standing Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)
Muscles worked:
START
FINISH
Pectoralis Major; Deltoids. Also ankles,
knees, hips and core in stabilization
Position:
Standing—facing outward. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
4 or 5
SuccessTips
START
FINISH
• Stabilize body from your feet all the
way up through your trunk.
• Grasp the Hand Grips so the
cables lie close to the front of
your forearms and palms face
forward.
• Slowly move the arms slightly
downward and inward,
• Keep chest muscles tight, limit and
control your range of motion.
bringing the handles together
in front of you at about lower
chest height.
• Slowly return to the Start
position, keeping tension
on the chest throughout the
motion.
• Keep knees slightly bent, feet flat on
the floor and in a staggered step for
stability.
• Keep shoulder blades pinched, chest
lifted and a slight curve in the lower
back.
• Stand with one foot forward
and one foot back for added
stability.
• Stabilize the elbows so they
are slightly bent and slightly
behind or equal to the
shoulders.
Standing Single Arm Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)
Muscles worked:
START
FINISH
Pectoralis Major; Deltoids. Also ankles,
knees, hips and core in stabilization
Position:
Standing—facing outward. Seat removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
4 or 5
SuccessTips
• Stabilize body from your feet all the way
up through your trunk.
START
FINISH
• Grasp the Hand Grip so the
cable lies close to the front of
your forearm and palm face
forward.
• Slowly move the arm forward
and inward, bringing the
handle in front of you.
• Maintain a 90° angle between upper
arm and torso throughout the motion.
• Keep chest muscles tight, limit and
control your range of motion.
• Keep knees slightly bent, feet flat on the
floor and in a staggered step for stability.
• Slowly return to the Start
position, keeping tension
on the chest throughout the
motion.
• Stand with one foot forward
and one foot back for added
stability.
• Keep shoulder blade pinched, chest
lifted and a slight curve in the lower
back.
• Do not lean sideways or turn the trunk
during the motion.
• Stabilize the elbow so it is
slightly bent and slightly
behind or equal to the
shoulder.
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ꢂꢂ
Shoulder Exercises
Crossover Rear Delt Rows — Elbow Flexion
START
Muscles worked:
FINISH
Anterior and Middle Deltoids
Position:
Standing—facing machine. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
2 or 3
SuccessTips
START
FINISH
• Maintain a 90° angle between
your upper arms and torso during
motion.
• Cross your arms in front
of you and grasp the Hand
Grips (right Grip in left hand
and vice versa), palms facing
toward the floor, arms nearly
straight.
• Allowing your arms to bend
slowly, move your elbows
outward and backward
• Lift your chest, keep knees bent and
feet on Platform or in front of it.
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
between your upper arms and
torso.
• Keep your forearms pointing
in the direction of the cables.
• Slowly return to the Start
position. Do not relax the
tension in your shoulder
muscles.
• Raise your arms in front of
your body until they are at a
90° angle to your torso.
Crossover High Rear Delt Rows — Elbow Flexion
Muscles worked:
START
FINISH
Anterior and Middle Deltoids
Position:
Standing—facing machine. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
0 or 1
SuccessTips
START
FINISH
• Maintain a 90° angle between
your upper arms and torso during
motion.
• Cross your arms in front of you
and grasp the Hand Grips (right
Grip in left hand and vice versa),
palms facing toward the floor,
arms nearly straight.
• Allowing your arms to bend
slowly, move your elbows
outward and backward between
your upper arms and torso.
• Keep your forearms pointing in
the direction of the cables.
• Move until your elbows are
slightly behind your shoulders.
• Slowly return to the Start
position. Do not relax the
tension in your shoulder
muscles.
• Keep shoulder blades pinched
together, good spinal alignment
and your chest lifted throughout
exercise.
• Lift your chest, keep your knees bent
and feet on Standing Platform or in
front of the platform.
• Stand up straight and then lean
back slightly from hips.
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ꢂꢃ
Shoulder Exercises
Bent Rear Delt Row
Muscles worked:
START
FINISH
Teres Major; Rear Deltoids. Also core
muscle group for stability.
Position:
Standing—facing machine. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0
START
FINISH
SuccessTips
• Pivot forward from your hips,
• Initiate movement by pulling
your elbows back as you bring
the Hand Grips upward to a
point below your chest. Keep
hands shoulder-width apart.
knees bent, spinal muscles
• Lift your chest, keep your knees bent
and feet on Standing Platform.
tight.
• Grasp the Hand Grips, palms
facing backward. Keep hands
shoulder-width apart.
• Let your arms hang in the
direction of the pulleys—do
not lock your elbows.
• Do not bend your neck forwards or
backwards during motion.
• Keep your spine aligned, abs tight
and a slight arch in your lower back.
Do not slouch.
• Slowly return to Start position,
keeping your knees bent and
your back flat.
Crossover Bent Rear Delt Row
Muscles worked:
START
FINISH
Teres Major; Rear Deltoids. Also core
muscle group for stability.
Position:
Standing—facing machine. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0
START
FINISH
SuccessTips
• Pivot forward from your hips,
knees bent, spinal muscles
tight.
• Initiate movement by pulling
your elbows back as you bring
the Hand Grips upward and
cross them over your chest.
Keep your crossed hands
shoulder-width apart.
• Lift your chest, keep your knees bent
and feet on Standing Platform.
• Cross your arms, reach down
and grasp the Hand Grips
(right Grip in left hand and
vice versa), palms facing
backward. Keep hands
• Do not bend your neck forwards or
backwards during motion.
• Keep your spine aligned, abs tight
and a slight arch in your lower back.
Do not slouch.
• Keep the lats tightened throughout
the entire motion.
• Slowly return to Start position,
keeping your knees bent and
your back flat.
shoulder-width apart.
• Let your arms hang in the
direction of the pulleys—do
not lock elbow.
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ꢂꢄ
Shoulder Exercises
Reverse Fly — Shoulder Horizontal Abduction (elbows stabilized in slight flexion)
Muscles worked:
START
FINISH
Rear Deltoids; Middle Deltoids;
Trapezius; Rhomboids
Position:
Standing—facing machine. Seat
removed.
Accessory:
Hand Grips
Adjustable Arm Position:
6 or 7
SuccessTips
START
FINISH
• Do not lose spinal alignment—keep
your chest lifted.
• Grasp the Hand Grips, palms
facing floor, arms nearly
straight.
• Maintaining the bend in
your arms, move your elbows
outward and backward.
• Lift your chest, keep your knees bent
and feet on Platform or in front of
the platform.
• Keep your spine aligned and a slight
arch in your lower back.
• Maintain a 90° angle between upper
arms and torso throughout exercise.
• Stand up straight and bend
slightly forward from the hips
until arms/cables are in front
of body at a 90˚ angle from
torso.
• When your elbows are slightly
behind your shoulders, slowly
return to the Start position,
keeping your rear shoulder
muscles tightened throughout
movement.
Crossover Reverse Fly — Shoulder Horizontal Abduction (elbows stabilized in slight flexion)
Muscles worked:
START
FINISH
Rear Deltoids; Middle Deltoids;
Trapezius; Rhomboids
Position:
Standing—facing machine. Seat
removed.
Accessory:
Hand Grips
Adjustable Arm Position:
6 or 7
SuccessTips
START
FINISH
• Do not lose spinal alignment—keep
your chest lifted.
• Cross your arms in front of
your body and grasp the
Hand Grips, right Grip in left
hand and vice versa, with your
palms facing the floor and
arms nearly straight.
• Maintaining the bend in
your arms, move your elbows
outward and backward,
crossing the cables as your
arms move back.
• Lift your chest, keep your knees bent
and feet on Platform or in front of
the platform.
• Keep your spine aligned and a slight
arch in your lower back.
• Maintain a 90° angle between upper
arms and torso throughout exercise.
• Bend slight forward from the hips.
• When your elbows are slightly
behind your shoulders, slowly
return to the Start position,
keeping your rear shoulder
muscles tightened throughout
movement.
• Stand up straight and bend
slightly forward from the hips
until arms/cables are in front
of body at a 90˚ angle from
torso.
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ꢂ6
Shoulder Exercises
Seated Shoulder Press — Shoulder Adduction (and elbow extension)
Muscles worked:
Front Deltoids; Upper Trapezius;
Triceps
START
FINISH
Position:
Seated—facing outward
Accessory:
Long Hand Grips
Adjustable Arm Position:
7 or 8
SuccessTips
START
FINISH
• Lift your chest, keep your knees bent
and feet on Standing Platform.
• Grasp Hand Grips, palms
facing away from the engine.
• Straighten your arms slowly
over your head, focusing on
moving your elbows up and
inward toward your ears.
• Do not increase the arch in your
lower back as you raise your arms,
but keep your spine steady and tight.
• Keep abdominals tight and maintain
good spinal alignment.
• Raise the Hand Grips to
shoulder level. Keep your
palms facing forward.
• Slowly return to the Start
position, keeping tension in
your front shoulder muscles.
Front Shoulder Raise — Shoulder Flexion (elbow stabilized)
Muscles worked:
START
FINISH
Front and Middle Deltoids
Position:
Standing—facing outward. Seat
removed.
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0
START
FINISH
SuccessTips
• Grasp the Hand Grips, palms
facing back toward the
engine, arms straight at your
sides.
• Keeping your arms straight,
move them forward, leading
with your forearms, until arms
are extended in front of you
at shoulder height.
• Keep abdominals tight and maintain
good spinal alignment.
• Keep knees bent and feet on
Platform.
• Do not increase the arch in your
lower back as you raise your arms.
You may wish to lean your lower
back against the Seat Back Pad.
• Arms may be moved
alternately or together.
• Slowly return to the Start
position with your upper arms
next to your torso.
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ꢂ7
Shoulder Exercises
Lateral Shoulder Raise — Shoulder Abduction (elbows stabilized)
Muscles worked:
START
FINISH
Middle Deltoids; Supraspinatus; Upper
Trapezius
Position:
Standing—facing outward. Seat
removed.
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys —Standard
Pulleys
START
FINISH
• Grasp the Hand Grips, palms
facing each other.
• Raise your arms directly out to
the sides, nearly to shoulder
level.
SuccessTips
• Elevate your shoulders slightly
toward the back of your head.
• Let your arms hang at your
sides, directly in line with the
cables.
• Keep your chest lifted, and a
slight arch in your lower back.
• Keep the side of your arm/
elbow facing out and up
• Maintain good spinal alignment and
bend forward slightly from the hip.
• Do not swing your arms upward
or move your trunk during this
exercise.
throughout the movement.
• With controlled movement,
slowly return to the Start
position.
• Lift your chest, keep your knees bent
and feet on Standing Platform.
Seated Forearm Lateral Shoulder Raise — Elbows stabilized
Muscles worked:
START
FINISH
Middle Deltoids; Supraspinatus; Upper
Trapezius
Position:
Seated—facing outward.
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys —Narrow Pulleys
/ 0
START
FINISH
SuccessTips
• Slide the handles on the Hand
Grips to one side and slide the
straps over your forearms until
they are cradled in your elbows.
• Raise your arms directly out to
the sides, nearly to shoulder
level.
• Raise your chest and keep your
shoulder blades pinched together.
• Keep the side of your
forearms/elbows facing
out and up throughout the
movement.
• Slowly bring your arms back
to the Start position without
relaxing.
• Elevate your shoulders slightly
toward the back of your head.
• Maintain good spinal alignment and
bend forward slightly from the hip.
• Do not swing your arms upward
or move your trunk during this
exercise.
• Let your upper arms hang
directly in line with the cables.
Bend your elbows 90°.
• Sit up straight and bend slightly
forward from the hips until
arms/cables are in front of body
at a 90° angle from torso.
• Lift your chest, keep your knees bent
and feet on Platform.
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ꢂ8
Shoulder Exercises
Shoulder Extension — (elbows stabilized)
Muscles worked:
START
FINISH
Latissimus Dorsi; Teres Major; Rear
Deltoid; Middle Trapezius; Rhomboids;
Triceps
Position:
Standing—facing machine. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
8 or 9
START
FINISH
• Grasp the Hand Grips, palms
facing down, arms straight
and at approximately a 30°
angle from torso.
• Initiate movement by pinching
shoulder blades together.
SuccessTips
• Keep knees bent and feet flat
on floor.
• Continue movement by
moving your hands in an arc
downward, along your sides,
until hands are level with hips.
• Keep your lats tightened throughout
• Tighten your trunk muscles
to stabilize your spine while
maintaining a slight arch in
the lower back.
the motion.
• Keep abdominals tight and maintain
good spinal alignment.
• Release your shoulder blades at the
end of each rep and initiate new rep
by retracting your shoulder blades.
• With controlled movement,
slowly return to the Start
position.
Shoulder Shrug — Scapular Elevation
Muscles worked:
START
FINISH
Upper Trapezius
Position:
Standing—facing outward. Seat
removed.
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys —Standard
Pulleys / 0
START
FINISH
• Reach down and grasp the
Hand Grips, palms facing
each other.
• Slowly raise your shoulders
towards the back of your
head, keeping your neck
and head still.
SuccessTips
• Keep abdominals tight and maintain
good spinal alignment.
• Let your arms hang at
your sides.
• Slowly reverse back to the
Start position, keeping your
upper trapezius muscles tight
throughout the motion.
• Do not bend your neck or slouch
during this exercise.
• Raise shoulders evenly.
• For variation, try this exercise bent
forward slightly from the hips.
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ꢂꢅ
Shoulder Exercises
Scapular Protraction — (elbows stabilized)
Muscles worked:
START
FINISH
Serratus Anterior
Position:
Seated—facing outward. Seat
in lowest position.
Accessory:
Long Hand Grips
Adjustable Arm Position:
7, 8 ot 9
SuccessTips
START
FINISH
• Lift your chest, keep your knees bent
and feet on floor.
• Reach behind your body,
grasp the Hand Grips and
straighten your arms in front
of you at a 90° angle from
torso.
• Keeping your arms straight
and in line with the cables,
slowly move your shoulder
• Keep your spine aligned and a slight
arch in your lower back.
blades forward away from the
Seat Back Pad. Slowly bring
your hands together using
only your shoulder muscles.
• Slowly return to the Start
position, keeping tension in
your shoulder blades.
• Maintain a 90° angle between upper
arms and torso throughout exercise.
• Do not slouch forward or use your
arm muscles to assist this motion.
Keep this motion only in the
shoulder blades
• Keep your arms in line with
the cables, palms facing down
and wrists straight.
• Movement is very subtle
and occurs only in shoulder
blades.
Scapular Depression
Muscles worked:
START
FINISH
Lower Trapezius
Position:
Standing—facing outward.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Lat Tower Pulleys / 9
SuccessTips
START
FINISH
• Do not lose spinal alignment—keep
your chest lifted and head against
the Seat Back Pad.
• Grasp the Hand Grips and
keep your arms at your side,
palms facing inward, arms
nearly straight.
• Keeping your arms straight,
slide your shoulder blades
downward, toward your hips.
• Keep knees bent and feet flat
on Platform.
• When your shoulder blades
have fully depressed, slowly
return to the Start position.
• Movement is very subtle
and occurs only in shoulder
blades.
• Tighten your trunk muscles
to stabilize your spine while
maintaining a slight arch in
your lower back.
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ꢃ0
Shoulder Exercises
Shoulder Rotator Cuff — Internal Rotation
START
Muscles worked:
FINISH
Subscapularis
Position:
Standing—facing right or left. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
4 or 5
SuccessTips
• Lift your chest, keep your knees bent
and feet on or near the Platform.
START
FINISH
• Grasp the Hand Grip nearest
you in the hand closest to the
engine, and draw your upper
arm into your torso. Keep
your elbow bent and your
forearm at a 90° angle from
your torso.
• Rotate your forearm toward
your abdomen, keeping your
elbow at your side throughout
motion.
• Keep your spine aligned and a slight
arch in your lower back.
• Maintain a 90° angle between
forearms and torso throughout
exercise.
• Do not rotate the spine to get
additional range of motion.
• Slowly return to the Start
position, maintaining slow,
controlled motion.
• Give yourself enough distance
to eliminate slack in the cable.
• Use a light resistance—this is
not a powerful movement.
Shoulder Rotator Cuff — External Rotation
Muscles worked:
START
FINISH
Infraspinatus; Teres Minor
Position:
Standing—facing right or left. Seat
removed.
Accessory:
Hand Grips
Adjustable Arm Position:
4 or 5
SuccessTips
• Lift your chest, keep your knees bent
and feet on Platform.
START
FINISH
• Grasp the Hand Grip nearest
you in the hand farthest from
the engine, and draw your
upper arm into your torso.
Keep your elbow bent and
your forearm at a 90° angle
from your torso.
• Rotate your forearm away
from your abdomen, keeping
your elbow at your side
throughout motion.
• Keep your spine aligned and a slight
arch in your lower back.
• Maintain a 90° angle between
forearms and torso throughout
exercise.
• Do not rotate the spine to get
additional range of motion.
• Slowly return to the Start
position, maintaining slow,
controlled motion.
• Give yourself enough distance
to eliminate slack in the cable.
• Use a light resistance—this is
not a powerful movement.
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ꢃꢀ
Shoulder Exercises
Scapular Retraction
START
Muscles worked:
FINISH
Middle Trapezius; Rhomboids
Position:
Standing—facing machine. Seat
removed.
Accessory:
Short Hand Grips
Adjustable Arm Position:
8
SuccessTips
• Do not lose spinal alignment—keep
your chest lifted.
START
FINISH
• Grasp the Hand Grips,
palmsfacing each other.
• Keeping your arms straight,
slowly pinch your shoulder
blades together.
• Keep knees bent and feet flat on the
Platform.
• Bend your torso forward slightly at
hips.
• Do not use your arm muscles for this
movement.
• Extend arms toward the
pulleys.
• When shoulder blades are
fully retracted, slowly return to
the Start position.
Standing Shoulder Press — Shoulder Abduction (and elbow extension)
Muscles worked:
START
FINISH
Deltoids; Triceps. Also ankles, knees,
hips & core in stabilization.
Position:
Standing—facing outward. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
7 or 8
SuccessTips
START
FINISH
• Stabilize body from your feet all the
way up through your trunk.
• Grasp the Hand Grips so the
cables are in line close to the front
of your forearms and palms facing
forward.
• Straighten your arms slowly
over your head, focusing on
moving your elbows up and
inward toward your ears.
• Keep shoulder muscles tight, limit
and control your range of motion.
• Keep knees slightly bent and feet flat
on the floor.
• Keep abdominals tight and maintain
good spinal alignment.
• Do not increase the arch in your
low back as you raise your arms, but
keep your spine stable and tight.
• Stand with feet flat on the
platform, knees slightly bent.
• Slowly return to the Start
position, keeping tension on
the front shoulder muscles
throughout the motion.
• Keep chest up, abs tight and
maintain a slight arch in the low
back.
• Raise the hand grips to head
level so your elbows are equal to
shoulder level, keeping the palms
facing forward.
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ꢃꢁ
Shoulder Exercises
Standing Shoulder Press w/ Alternating Motion — Shoulder Abduction
Muscles worked:
START
FINISH
Deltoids; Triceps. Also ankles, knees,
hips & core in stabilization.
Position:
Standing—facing outward. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
7 or 8
SuccessTips
START
FINISH
• Stabilize body from your feet all the
way up through your trunk.
• Grasp the handles so the cables are
in line close to the front of your
forearms and palms facing forward.
• Straighten your arms slowly
over your head, focusing on
moving your elbows up and
inward toward your ears.
• Keep shoulder muscles tight, limit
and control your range of motion.
• Keep knees slightly bent and feet flat
on the floor.
• Keep abdominals tight and maintain
good spinal alignment.
• Stand with feet flat on the
platform, knees slightly bent.
• Keep chest up, abs tight and
maintain a slight arch in the low
back.
• Slowly return to the Start
position, keeping tension on
the front shoulder muscles
throughout the motion.
• Do not increase the arch in your low
back as you raise your arms; keep
your spine stable and tight.
• Do not allow your body to side bend
during the motion.
• Raise one hand grip to head level
so your elbow is equal to shoulder
level, keeping the palms facing
forward, while the other arm is
extended upward over your head.
Shoulder Internal Rotation with 90˚ of Abduction
Muscles worked:
Subscapularis Middle\Inferior fibers;
Pectoralis Major
START
FINISH
Position:
Standing—facing outward. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
1
SuccessTips
START
FINISH
• Control the motion during
the entire exercise. Do not use
momentum.
• Grasp the HandGrip and position
your upper arm 90 degrees away
from your side.
• Rotate your forearm forward
then down, keeping your
upper arm stable.
• Do not rotate your spine to gain
additional range of motion. Try for
pure rotation of your shoulder—
more is not better.
• Use light resistance to perform 12-15
perfect repetitions.
• Stand up straight with chest lifted,
slight arch in the lower back and
shoulder blades retracted.
• Moving the arm of the machine
to different positions above your
shoulder will alter the resistance
application to the muscle.
• Distance yourself from the arm of
the machine to eliminate slack in
the cable\handgrip.
• Do not let your arm move
closer to your side during the
motion.
• Slowly return to the Start
position.
• Repeat with the other arm
after you have completed the
set.
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ꢃꢂ
Shoulder Exercises
Shoulder External Rotation with 90˚ of Abduction
Muscles worked:
Posterior Deltoid, Teres minor, Infra-
spinatus
START
FINISH
Position:
Standing—facing machine. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
7 or 8
SuccessTips
START
FINISH
• Control the motion during
the entire exercise. Do not use
momentum.
• Grasp the Hand Grips and
position your upper arm 90º away
from your side.
• Rotate your forearm up and
back, keeping your upper arm
stable.
• Do not rotate your spine to gain
additional range of motion. Try for
pure rotation of your shoulder—
more is not better.
• Use light resistance to perform 12-15
perfect repetitions.
• Stand up straight with chest lifted,
slight arch in the lower back and
shoulder blades retracted.
• Moving the arm of the machine
to different positions will alter
the resistance application to the
muscle.
• Distance yourself from the arm of
the machine to eliminate slack in
the cable\handgrip.
• Don’t let your arm move
closer to your side during the
motion.
• Slowly return to the Start
position, keeping tension on
the muscle.
• Repeat with the other arm
after you have completed the
set.
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ꢃꢃ
Back Exercises
Good Morning
Muscles worked:
Latissimus Dorsi; Teres Major; Rear
Deltoids
START
FINISH
Position:
Standing—facing outward. Seat
removed.
Accessory:
Lat Bar
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0
START
FINISH
SuccessTips
• Grasp the Squat Bar with your
• Initiate the movement by
palms facing downward.
• Keep your legs bent slightly.
• Bend over, approximately
90˚ from your hips (not your
waist).
pushing your hips forward.
• Keep your chest lifted, spine aligned,
abs tight and your back flat with no
arch.
• Slowly move your trunk
until you are in the standing
position. Back should be
tightened when reaching
upright position.
• Slowly return to the Start
position without relaxing
tension in your legs.
• Lift with your legs, not lower back or
arms.
• Use a light resistance for this
movement.
• Lift your head, keep your knees bent
and feet on Standing Platform.
Standing Low Back Extension — (hip extension)
Muscles worked:
START
FINISH
Lower Trapezius; Erector Spinae;
Gluteus Maximus
Position:
Standing—facing machine. Seat
removed.
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0, or 9
START
FINISH
SuccessTips
• Slide the handles on the Hand
Grips to one side and slide
• Keeping your chest lifted,
move your entire torso
upwards into a straight
standing position by pivoting
at the hips.
• Lift your chest, keep your knees
bent and feet on Platform. Pinch
shoulder blades together.
the straps over your forearms,
tightening near your elbows.
• Bend your knees comfortably,
arms crossed in front of chest.
Pull the Hand Grips tightly into
your chest.
• Keep your spine aligned, abs tight
and a slight arch in your lower back.
• Move from the hips only—do not
bend from waist.
• Slowly return to the Start
position without slouching or
changing spinal alignment.
• Pinch shoulder blades together
and lean forward from the hips,
at least 45˚, letting the tension
out of the Cables.
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ꢃꢄ
Back Exercises
Standing Low Back Extension — (Squat Harness variation)
Muscles worked:
START
FINISH
Erector Spinae. Also hip, knee and
ankle stabilizers.
Position:
Standing—facing the machine. Seat
removed.
Accessory:
Squat Harness
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0, or 9
START
FINISH
SuccessTips
• While standing on the
platform, attach the cables to
the shoulder D-rings on the
Squat Harness.
• Keeping your chest lifted and
knees slightly bent, move
your entire torso upward by
pivoting at the hips. Move as
far as you can in a controlled
motion.
• Keep knees bent, feet flat on the
floor and shoulder blades pinched.
Pinch shoulder blades together.
• Keep your spine aligned, chest lifted,
abs tight and a slight arch in your
lower back.
• Move from the hips only—do not
bend from waist.
• Grasp the strap handles and
hold them forward to keep the
Squat Harness from sliding up
your back.
• Pinch shoulder blades
together and lean forward
from the hips, at least 45˚.
• Slowly return to the Start
position without slouching or
changing spinal alignment.
Seated Lat Pulldowns — Shoulder Adduction (with elbow flexion)
Muscles worked:
START
FINISH
Latissimus Dorsi; Teres Major; Rear
Deltoids
Position:
Seated—facing machine.
Accessory:
Lat Pulldown Bar
Pulleys / Adjustable Arm
Position:
Lat Cross Bars / 9
SuccessTips
START
FINISH
• Lift your chest, keep your knees bent
and feet on Platform.
• Grasp the Lat Pulldown Bar at
a comfortable, wide grip, then
sit, with your arms extending
upward.
• Initiate the movement by
pulling your shoulder blades
downward and together,
drawing your elbows down
toward your hips and then
inward into your trunk.
• Do not bend your neck forward or
backward during motion.
• Keep your spine aligned, abs tight
and a slight arch in your lower back.
Do not slouch.
• If you can’t complete motion with
hands wide, bring your hands closer
together.
• You may position your thighs
directly beneath the pulleys,
but lean back slightly from
hips.
• The Lat Pulldown Bar may not
touch your chest.
• Forearms should stay in line
with the direction of the cables.
• Slowly return to the Start
position, without relaxing the
tension in your shoulders.
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ꢃ6
Back Exercises
Crossover Narrow Pulldowns — Shoulder Extension (with elbow flexion)
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
START
FINISH
Position:
Seated—facing machine.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 9
SuccessTips
START
FINISH
• Lift your chest, keep your knees bent
and feet on Standing Platform.
• Cross your arms and grasp the
Hand Grips (right Grip in left
hand and vice versa).
• Initiate the movement by
pulling your shoulder blades
downward and together,
drawing your elbows down
toward your hips and then
inward into your trunk.
• Do not bend your neck forwards or
backwards during motion.
• Keep your spine aligned, abs tight
and a slight arch in your lower back.
Do not slouch.
• Sit, arms extending upward,
muscles relaxed and ready.
• You may position your thighs
directly beneath the pulleys,
but lean back slightly from
hips.
• At end of motion, shoulders
should be fully depressed.
• Forearms should stay in line
with the direction of the cables.
• Slowly return to the Start
position, without relaxing the
tension in your shoulders.
Stiff Arm Pulldown
Muscles worked:
START
FINISH
Latissimus Dorsi; Teres Major; Rear
Deltoids; Lower Trapezius; Biceps
Position:
Standing—facing machine. Seat
removed.
Accessory:
Lat Pulldown Bar
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 9
START
FINISH
SuccessTips
• Grasp the Lat Pulldown Bar,
keeping your hands next to
each other with an underhand
grip, and then sit, with your
arms extending upward,
• Initiate the movement by
lowering your shoulder blades,
bringing them down and
together.
• Lift your chest, keep your knees bent
and feet on Standing Platform.
• Do not bend your neck forwards or
backwards during motion.
• Keep your spine aligned, abs tight
and a slight arch in your lower back.
Do not slouch.
• Keep your arms straight,
moving your hands downward
in an arc and slowly in toward
your thighs.
• Slowly return to the Start
position without relaxing
muscle tension.
muscles relaxed and ready.
• You may position your thighs
directly beneath the pulleys,
but lean back slightly from
hips.
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ꢃ7
Back Exercises
Standing Shoulder Pullover with Hand Grips — Elbow Stabilized
Muscles worked:
START
FINISH
Latissimus Dorsi; Teres Major; Rear
Deltoids; Biceps; Triceps
Position:
Standing—facing machine. Seat
removed.
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 9
START
FINISH
SuccessTips
• Grasp the Hand Grips, palms
facing down, keeping hands
shoulder-width apart.
• Initiate the movement by
pulling your shoulder blades
downwards and tightening
your lats.
• Pull your arms in an arc into
your sides, keeping them as
steady as possible and using
slow, controlled movement.
• Slowly return to the Start
position, allowing your arms
and shoulder blades to relax
without losing readiness.
• Lift your chest, keep your knees bent
and feet on Standing Platform.
• Tighten your abdominals
to stabilize your spine while
maintaining a slight arch in
your lower back.
• Keep your lats tightened throughout
entire motion.
• Keep your spine aligned, abs tight
and a slight arch in your lower back.
• Release your shoulder blades at the
end of each rep. Initiate each new
rep by depressing your shoulder
blades.
Reverse Grip Pulldown with Lat Bar
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
START
FINISH
Position:
Seated—facing machine
Accessory:
Lat Pulldown Bar
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 9
SuccessTips
START
FINISH
• Lift your chest, keep your knees bent
and feet on Standing Platform.
• Grasp the Lat Pulldown Bar,
keeping your hands next to
each other with an underhand
grip, and then sit, with your
arms extending upward,
• Initiate the movement by
pulling your shoulder blades
downward and together,
drawing your elbows down
toward your hips and then
inward into your trunk.
• Do not bend your neck forwards or
backwards during motion.
• Keep your spine aligned, abs tight
and a slight arch in your lower back.
Do not slouch.
muscles relaxed and ready.
• The Lat Pulldown Bar may not
touch your chest.
• Forearms should stay in line
with the direction of the cables.
• Slowly return to the Start
position, without relaxing the
tension in your shoulders.
• You may position your thighs
directly beneath the pulleys,
but lean back slightly from
hips.
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ꢃ8
Back Exercises
Standing Lat Row Alternating Motion-Low Pulley — Shoulder extension (and elbow flexion)
Muscles worked:
START
FINISH
Latissimus Dorsi; Rear Deltoids; Biceps;
Teres Major. Also hip and core stabilizers.
Position:
Standing—facing machine. Seat
removed.
Accessory:
Short Hand Grips
Adjustable Arm Position:
8 or 9
SuccessTips
START
FINISH
• Do not bend your neck forward or
backward.
• Stand on the platform facing
the engine.
• Slowly move one elbow
backward as you bring the
hand to a point just below your
chest, while the other arm
moves forward with your hand
moving toward the pulley. This
is an alternating motion, with
the arms moving in opposite
directions.
• Start each rep by retracting the
shoulder blade of the arm moving
backward.
• Release your shoulder blades at the
end of each rep of the arm going
forward.
• Grasp the handles with one
arm hanging forward toward
the pulley and the other arm
back with the elbow bent and
forearm in line with the cable.
• Bend over to about 45º,
keeping tension on the cables.
• Keep your spine in alignment and
chest lifted.
• Keep knees bent and back
straight.
Standing Single Arm Lat Row Low Pulley — Shoulder extension (with elbow flexion and
trunk rotation)
Muscles worked:
START
FINISH
Latissimus Dorsi; Rear Deltoids; Biceps;
Teres Major. Also hip and core rotators.
Position:
Standing—facing machine. Seat
removed.
Accessory:
Short Hand Grips
Adjustable Arm Position:
9
SuccessTips
START
FINISH
• Do not bend your neck forward or
backward.
• Stand facing the engine in
a staggered stance, with the
opposite foot forward of the
side you are pulling from.
• Slowly move your elbow
backward as you bring the
hand to a point just below
your chest while rotating your
trunk in the same direction
that you are pulling.
• Start each rep by retracting your
shoulder blade.
• Release your shoulder blade at the
end of each rep.
• Keep your spine in alignment and
chest lifted.
• Do not throw the resistance or use
momentum to gain more trunk
rotation—more is not better.
• Grasp the Hand Grip with the
arm hanging forward toward
the pulley.
• Bend over to about 45º, knees
slightly bent.
• Slowly extend the arm back to
the Start position and rotate
your trunk back to the center.
• Keep knees bent and back
straight.
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ꢃꢅ
Arm Exercises
Triceps Pushdown w/ Handgrips — Elbow Extension
Muscles worked:
START
FINISH
Triceps
Position:
Standing—facing machine. Seat removed.
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 9
SuccessTips
START
FINISH
• Keep your upper arms motionless and
your wrists straight.
• Grasp one or both of the
Hand Grips, palms facing the
floor.
• Keeping your forearms and
wrists stationary, straighten
your elbows, bringing your
hands down to your thighs,
palms facing out.
• Keep your chest lifted and maintain
spinal alignment, keeping a very slight
arch in your lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
• Keep your knees bent and feet on
Standing Platform.
• Keep hands and elbows
approximately shoulder-width
apart. Bend your elbows until
hands are near shoulders.
• Bend slightly from your hips
but maintain a stabilized
spine.
• Stop the motion before your
elbows are completely straight,
and then reverse, slowly
returning to the Start position
without relaxing muscle
tension.
Variations
You can also perform this exercise using
the “Hammer” hold, palms facing inward.
Triceps Pushdown w/ Lat Pulldown Bar — Elbow Extension
Muscles worked:
START
FINISH
Triceps
Position:
Standing—facing machine. Seat
removed.
Accessory:
Lat Pulldown Bar
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 9
SuccessTips
START
FINISH
• Keep your upper arms motionless
and your wrists straight.
• Grasp the Lat Pulldown Bar,
palms facing the floor.
• Keeping your forearms and
wrists stationary, straighten
your elbows, bringing your
hands down to your thighs,
palms facing out.
• Keep your chest lifted and maintain
spinal alignment, keeping a very
slight arch in your lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
• Keep your knees bent and feet on
Platform.
• Keep hands and elbows
approximately shoulder-width
apart. Bend your elbows until
hands are near shoulders.
• Bend slightly from your hips
but maintain a stabilized
spine.
• Stop the motion before your
elbows are completely straight,
and then reverse, slowly
returning to the Start position
without relaxing muscle
tension.
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ꢄ0
Arm Exercises
Triceps Extension — Elbow Extension overhead
START
Muscles worked:
FINISH
Triceps
Position:
Seated—facing outward.
Accessory:
Long Hand Grips
Adjustable Arm Position:
8 or 9
SuccessTips
• Keep your upper arms motionless
and your wrists straight.
START
FINISH
• Grasp one or both of the
Hand Grips, palms facing
outward.
• Keeping your upper arms
stationary, straighten your
elbows, bringing your hands
overhead, palms facing out.
• Keep your chest lifted and maintain
spinal alignment, keeping a very
slight arch in your lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
• Keep your knees bent and feet on
Platform.
• Draw arms up until elbows
are pointing forward, hands
behind shoulders.
• Keep your elbows “in line”
with the cables throughout
movement and your wrists
straight.
• Stop your motion before your
elbows are completely straight,
and then reverse, slowly
returning to the Start position
without relaxing muscle
tension.
Variations
You can also perform this exercise
using the “Hammer” hold, palms
facing inward.
CrossTriceps Extension
Muscles worked:
START
FINISH
Triceps
Position:
Seated—facing outward.
Accessory:
Long Hand Grips
Adjustable Arm Position:
7
SuccessTips
• Keep your chest lifted and maintain
a very slight arch in your lower back.
START
FINISH
• Take one hand, reach over the
opposite shoulder and grasp a
Hand Grip.
• Keeping your upper arm
stationary, slowly straighten
your elbow, bringing your
hand across your chest in an
arcing motion.
• Keep knees bent and feet flat on the
Standing Platform.
• Keep your upper arms motionless
and your wrists straight.
• Tighten the triceps throughout the
exercise, using controlled motion
throughout the exercise.
• Bend and lower your elbow until
your hand is in front of your
chest, palm facing the floor and
using a Hammer Grip.
• Spread your back and shoulders
into the Seat Back Pad.
• Use your free hand to grasp
theback of the active arm near
the elbow to stabilize it.
• Stop the motion when your
arm is straight. Do not lock
your elbow.
• Slowly reverse the arcing
motion, bringing your hand
back to the Start position.
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ꢄꢀ
Arm Exercises
“Rope” Pushdown — Elbow Extension
START
Muscles worked:
FINISH
Triceps
Position:
Standing—facing machine. Seat
removed.
Accessory:
Long Hand Grips in “Hammer” hold
Lat Tower (optional)
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 9
START
FINISH
or (without Lat Tower) 0 or 1
• Distance yourself from the Lat
Tower, but keep your feet on
the Platform.
• Keeping your upper arms
stationary, elbows next to
SuccessTips
trunk, slowly straighten your
arms downward, in a gentle
arc, until hands are near
tops of your thighs, hands
and elbows straightened and
directly in line with shoulders.
• Keeping your triceps
tightened, slowly reverse the
arcing motion and bring the
Hand Grips back to the Start
position.
• Keep your knees bent and feet on
Platform.
• Cross your arms and grasp the
Hand Grips (right Grip in left
hand and vice versa), palms
facing down.
• Bring hands toward each
other, in front of you, until
they are positioned as if
grabbing a rope.
• Keep your upper arms motionless
and your wrists straight.
• Keep your chest lifted, abs tight and
maintain a slight arch in lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
• Keep your elbows bent, upper
arms at your sides.
Seated Biceps Curl — Elbow Extension (in supination)
Muscles worked:
START
FINISH
Biceps
Position:
Seated—facing outward.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys
SuccessTips
START
FINISH
• Keep knees bent, feet flat on the
Platform
• Grasp one or both Hand
Grips, keeping your arms at
your sides, forearms near your
thighs.
• Curl your forearms toward the
upper arms, keeping upper
arms completely still.
• Keep your chest lifted, shoulders
pinched together, and a very slight
arch in your lower back.
• Keep your upper arms and shoulders
motionless and your wrists straight.
• Lay your head back against the Seat
Back Pad.
• Keeping the motion fluid,
slowly return to the Start
position without relaxing your
biceps.
• Keep your spine aligned
throughout motion.
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ꢄꢁ
Arm Exercises
Standing Biceps Curl — Elbow Flexion (in supination)
Muscles worked:
START
FINISH
Biceps
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys
SuccessTips
START
FINISH
• Keep your knees bent and feet on
Platform.
• Reach down and grasp the
Hand Grips, palms facing
forward.
• Keeping your upper arms
stationary and your elbows
at your sides, slowly curl the
Hand Grips forward, then
upward and in towards your
shoulders.
• Keep your chest lifted, abs tight and
a very slight arch in your lower back.
• Keep your elbows at your sides and
your wrists straight.
• Straighten, keeping your arms
by your sides, elbows loose.
• Slowly reverse the arcing
motion, bringing your hands
back to the Start position.
Variations
You can also perform this exercise
using the “Hammer” hold, palms
facing inward.
Concentration Biceps Curl — Flexion (in supination)
Muscles worked:
START
FINISH
Biceps
Position:
Standing—facing right or left. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys
SuccessTips
START
FINISH
• Keep your knees bent and feet on
Platform.
• Stand on the Platform, one
side facing the engine.
• Slowly curl your the Hand
Grip away from the Cable
and then upward toward your
shoulder. Keep your upper
arm completely motionless
and elbow pointing directly at
the floor at all times.
• Keep your upper body motionless
and your wrists straight.
• Bend from the hips, not the waist.
• Elbow should point toward the floor
at all times.
• Keep chest lifted, trunk muscles tight
and maintain a slight arch in lower
back.
• With the inside hand, grasp
the Hand Grip closest to you.
• Keeping your back straight,
bend at your hips and knees
until your trunk is parallel to
the floor.
• Keeping your biceps tightened,
slowly reverse the curling
• Place your free hand on your
thigh to stabilize.
motion and bring your arm
back to the Start position.
• Keep your spine aligned throughout
movement.
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ꢄꢂ
Arm Exercises
Barbell Biceps Curl — Elbow Flexion (in supination)
Muscles worked:
START
FINISH
Biceps
Position:
Standing—facing outward. Seat
removed.
Accessory:
Lat Bar
Adjustable Arm Position:
0
SuccessTips
• Keep your knees bent and feet on
Platform.
START
FINISH
• Grasp the Lat Bar, palms
facing forward.
• Slowly curl the Lat Bar
forward and then upward
toward your shoulders,
keeping your elbows at your
sides and your upper arms
still.
• Keep your chest lifted, shoulders
pinched together, and a very slight
arch in your lower back.
• Keep your upper arms and shoulders
motionless and your wrists straight.
• Stand with your upper arms
by your sides (not pressed
tightly) and keep your elbows
bent so that your forearms are
at a 90° angle to your upper
arms.
• Slowly lower the Lat Bar back
to the Start position.
Seated Biceps Hammer Curl — Elbow Flexion (neutral)
Muscles worked:
START
FINISH
Brachioradialis; Biceps
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips in “Hammer” hold
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0
SuccessTips
START
FINISH
• Keep your knees bent and feet on
Platform.
• Reach down and grasp the
Hand Grips in the vertical
“Hammer Grip” position.
• Curl the Hand Grips forward,
then upward and in towards
your shoulders.
• Keep your upper body motionless,
elbows at your sides and your wrists
straight.
• Keep your trunk muscles tight and
maintain a slight arch in lower back.
• Do not rock your upper body while
bending your elbow.
• Straighten, keeping your
upper arms and elbows by
your sides, elbows loose.
Forearms should be at a 90°
angle to upper arms.
• Keep your elbows at your
sides and your upper arms
completely still.
• Slowly reverse the curling
motion and bring your arms
back to Start position.
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ꢄꢃ
Arm Exercises
Reverse Curl — Elbow Flexion (in pronation)
START
Muscles worked:
FINISH
Brachialis; Brachioradialis; Biceps
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0
SuccessTips
START
FINISH
• Keep your knees slightly bent and
feet on Platform.
• Reach down and grasp the
Hand Grips, palms facing
backward.
• Keeping your palms facing
down, use your forearms
to slowly bend your elbows,
curling the Hand Grips
• Keep your upper body motionless,
elbows at your sides and your wrists
straight.
• Keep your trunk muscles tight and
maintain a slight arch in lower back.
• Straighten, keeping your
upper arms and elbows by
your sides, elbows loose.
Bend your elbows until your
forearms are between 45-90˚
angles with your upper arms.
forward, then upward and in
towards your shoulders.
• Keep your elbows at your
sides and your upper arms
completely still.
• Slowly reverse the curling
motion and bring your arms
back to the Start position.
Triceps Kickback — Elbow Extension
Muscles worked:
START
FINISH
Triceps
Position:
Standing—facing machine. Seat
removed.
Accessory:
Short Hand Grips
Adjustable Arm Position:
8
SuccessTips
• Keep your knees slightly bent and feet
on Platform.
START
FINISH
• Reach down and grasp a
Hand Grip in one hand, palm
facing backward.
• Straighten your elbow,
keeping your upper arm
completely still.
• Keep your chest lifted, trunk muscles
tightened, and a very slight arch in
your lower back.
• Keep one hand on the Back Pad to
stabilize yourself throughout motion.
• Keep triceps tightened throughout the
exercise.
• Draw your elbow back
until the forearm is at
approximately a 90° angle to
the upper arm.
• When arm is completely
straight, slowly return to the
Start position.
Variations
You can also perform this exercise using
the “Hammer” hold, palms facing inward.
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ꢄꢄ
Arm Exercises
Wrist Extension
Muscles worked:
START
FINISH
Forearms
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0
SuccessTips
START
FINISH
• Keep your knees slightly bent and
feet on Platform.
• Grasp the Hand Grips,
palm facing down, keeping
your elbows flared slightly
to the side, elbows bent
approximately 90°.
• Slowly curl the back of your
fists backward towards your
forearms.
• Move slowly and keep tension in the
back of the forearms at all times.
• Stop when wrists are 90°
from forearms or when you
experience discomfort.
• Keep your chest lifted, trunk muscles
tightened, and a very slight arch in
your lower back.
• You may perform this exercise one
arm at a time to make it easier
to focus and isolate the back of
your forearms, or with both arms
simultaneously to save time.
• Slowly return to the Start
position.
Wrist Curl —Wrist Flexion
Muscles worked:
START
FINISH
Biceps; Forearms
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0
SuccessTips
START
FINISH
• Keep your chest lifted, trunk muscles
tight and a very slight arch in your
lower back.
• Reach down and grasp the
Hand Grips, palms facing
forward, fingertips down.
• With your upper arms
stationary and your elbows at
your sides, slowly curl your
fists toward the front of your
forearms.
• Keeping your forearms still,
slowly let your fists return to
the Start position.
• Move slowly, keeping tension in the
front of your forearms at all times.
• Do not increase or decrease the
bend in your elbow during this
exercise—keep all motion in the
wrist.
• Straighten, keeping your
upper arms and elbows by
your sides, elbows loose.
• Bend your elbows 90°, palms
up, and maintain that position
throughout the entire
exercise.
• Do not rock your body back and
forth during wrist motion.
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ꢄ6
Arm Exercises
Resisted Dip — Elbow Extension
START
Muscles worked:
FINISH
Triceps
Position:
Standing—facing outward. Seat
removed.
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 9
SuccessTips
START
FINISH
• Lift your chest, keep your knees
slightly bent and feet on Platform.
• Reach up and grasp the Hand
Grips, palms facing the floor,
keeping your thumbs on the
inside, toward your body.
• Cable should be between your
arms and your body.
• Straighten your arms
downward, focusing on not
moving your elbows down or
inward.
• Slowly reverse the motion,
returning to the Start position
without relaxing the tension
in the back shoulder muscles.
• Keep your back straight and knees
slightly bent.
• Keep your abs tight throughout
entire motion and maintain good
spinal alignment.
• Upper arms should be at a 90˚
angle from torso.
Arm Opposition Push-Pull
Muscles worked:
START
FINISH
Biceps; Brachialis; Brachioradialis
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 0, and
Squat Frame / 9
START
FINISH
SuccessTips
• Grasp the Hand Grips,
keeping the one attached to
the Lat Tower in an overhand
grip and the one attached
to the Squat Cable in an
underhand grip.
• Slowly raise the Squat Cable
arm while simultaneously
lowering the Lat Cable arm,
until each arm has reached
full possible extension in
opposition to each other.
• Lift your chest and keep your knees
slightly bent and feet on Platform.
• For this exercise, one Hand Grip
is attached to a Lat Cable and one
Hand Grip is attached to a Squat
Cable. Alternate sides to build muscle
evenly.
• Keep your upper body motionless,
elbows at your sides and your wrists
straight.
• Straighten the Squat Cable
arm and bend the Lat Cable
arm at a 90° angle from your
upper arm.
• Slowly reverse, returning to
Start position.
• Keep your trunk muscles tight and
maintain a slight arch in lower back.
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ꢄ7
Arm Exercises
Upper Body Opposition Push-Pull
Muscles worked:
START
FINISH
Biceps; Brachialis; Brachioradialis
Position:
Seated—facing outward.
Accessory:
Hand Grips
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 9, and 7
SuccessTips
START
FINISH
• Lift your chest and keep your knees
bent and feet on Platform.
• Grasp the Hand Grips,
keeping the one attached to
the Lat Tower in an overhand
grip and the one attached to
the Adjustable Arm Cable in
an underhand grip.
• Slowly raise the Adjustable
Arm Cable arm while
• For this exercise, one Hand Grip
is attached to a Lat Cable and
one Hand Grip is attached to an
Adjustable Arm Cable. Alternate
sides to build muscle evenly.
• Keep your upper body motionless,
elbows at your sides and your wrists
straight.
simultaneously lowering the
Lat Cable arm, until each
arm has reached full possible
extension in opposition to
each other.
• Slowly reverse, returning to
Start position.
• Bend your forearms at a 90°
angle from your upper arms,
which should be at 90° angles
from your torso.
• Keep your trunk muscles tight and
maintain a slight arch in lower back.
Standing French Press — Elbow Extension from a Shoulder Flexed Position
Muscles worked:
START
FINISH
Triceps. Also ankles, knees, hips and
core in stabilization.
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips
Adjustable Arm Position:
0 or 1
SuccessTips
START
FINISH
• Stabilize body from your feet all the
way up through your trunk.
• Stand facing away from the
engine with one foot forward
and one foot back for added
stability.
• Keeping the upper arms
stationary, straighten your
elbows, bringing your hands
overhead.
• Keep knees slightly bent, feet flat on
the floor and in a staggered step for
stability.
• Keep abs tight, chest lifted and a
slight curve in the lower back.
• Stabilize the shoulder and wrist,
only allowing the elbow joint to be
involved in the motion.
• Reach overhead and grasp the
Hand Grips with your palms
facing each other in a “Hammer
Grip” position, elbows bent and
pointing forward, hands behind
the shoulders.
• Stop your motion before your
elbows are completely straight,
and reverse the motion, slowly
returning to the Start position
maintaining tension on the
muscle.
• Keep your elbows in line with
the cables throughout the
movement, and wrists straight.
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ꢄ8
Arm Exercises
Standing Biceps Curl — Elbow Flexion from a Shoulder Extended Position
Muscles worked:
START
FINISH
Biceps
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips
Adjustable Arm Position:
6 or 7
SuccessTips
• Stand in front of the Platform,
facing away from the engine with a
staggered step for more stability.
START
• Reach back and grasp the
Hand Grips with your arm
extended backward.
• Do not let your arm go
completely straight; maintain
tension on the biceps.
FINISH
• Keeping the upper arms
stationary, slowly curl the
handles up then inward
toward the shoulders.
• Keep abs tight, chest lifted and a
slight curve in the lower back.
• Stabilize the shoulder and wrist,
only allowing the elbow joint to be
involved in the motion.
• Fully shorten the biceps by
squeezing the forearm toward
the upper arm.
• Slowly reverse the arcing
motion, bringing your hands
back to the Start position.
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ꢄꢅ
Abdominal Exercises
Standing (Resisted) Abdominal Crunch — Spinal Flexion
Muscles worked:
START
FINISH
Rectus Abdominus; Obliques
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips, Ab Attachment
Adjustable Arm Position:
0 or 1
SuccessTips
• Lift your chest, keep your knees bent
and feet on Platform.
START
FINISH
• Grasp the Hand Grips in both
hands, drawing them over
• Tighten your abs and curl only
your torso, slowly moving your
ribs toward your hips. Move as
far as you can without moving
your hips or neck.
• Do not lift your head or chin—your
head should follow the rib motion
rather than lead it. Maintain normal
neck posture.
• Tighten your abs throughout the
entire exercise, relaxing only at the
end of each set.
• Move slowly to eliminate
momentum.
• Allow exhalation up and inhalation
down without exaggerating
breathing.
your shoulders. Rest the back
of your fists on your chest or
shoulders, palms facing up.
• Lower back can start out
flat or in a normal arch,
knees and hips are bent and
feet should be flat on the
Platform.
• Do not allow your lower back
to lose contact with the Ab
Attachment during this entire
exercise.
• Slowly reverse the motion,
returning to the Start position
without relaxing your abs.
Trunk Rotation
Muscles worked:
Rectus Abdominus; Obliques;
Serratus Anterior
START
FINISH
Position:
Standing—facing right or left 45º. Seat
removed.
Accessory:
Short Hand Grips
Adjustable Arm Position:
4
SuccessTips
START
FINISH
• Keep knees slightly bent and feet on
Platform.
• Stand with one side toward
the engine. Grasp the Hand
Grip closest to you with both
hands.
• Tighten your entire
abdominal area and slowly
rotate your rib cage and arms
away from the engine 30-40°,
as if you were rotating with
a rod through the middle of
your spine.
• Slowly reverse the motion,
returning to the Start position
without relaxing muscle
tension.
• This exercise must be performed
correctly—failure to do so could
result in injury. Use only low
resistance.
• Raise both arms up near
shoulder level, hands
extended over the leg closest
to the engine.
• Keep all motion in your torso.
• Move only as far as your muscles will
take you—do not use momentum to
increase your range of motion
• Keep your elbows slightly
bent.
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60
Abdominal Exercises
Standing Oblique Abdominal Crunch
START
Muscles worked:
FINISH
Rectus Abdominus; Obliques
Position:
Standing—facing right or left 45º. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
0 or 1
SuccessTips
START
• Stand to one side, facing the
seat rail, angled about 45º
away from the platform.
FINISH
• Keep your knees slightly bent and
feet flat on the floor.
• Tighten your ab muscles on
the side with the active arm,
focusing on the side of your ribs
toward the front of your pelvis.
• Slowly move diagonally, rotating
your torso away from the side
holding the hand grip.
• Crunch as deeply as you can
keeping the hips stable. Do not
lean forward at the hips.
• This exercise must be performed
correctly, failure to do so could
result in injury. Use only low
resistance.
• Grasp the Hand Grip closest
to you with the outside hand
and position the handle
• Keep all motion in your torso.
• Move only as far as your muscles will
take you. Do not use momentum to
increase your range of motion.
webbing over your shoulder.
• Slowly reverse the motion,
returning to the starting
position without losing muscle
tension.
Kneeling “Wood Chop” — High to LowTrunk Flexion w/ Rotation
Muscles worked:
START
FINISH
Rectus Abdominus; Obliques;
Serratus Anterior
Position:
Kneeling—facing right or left 45º. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
0 or 1
SuccessTips
START
FINISH
• This exercise must be performed
correctly, failure to do so could
result in injury. Use only low
resistance.
• Stand off to one side of the
platform and kneel down on
the knee closest to the engine
angled about 45º away from
the platform.
• Tighten the entire abdominal
area and slowly rotate your rib
cage and arms away from the
pulley toward your opposite
knee.
• Keep all motion in your torso.
• Move only as far as your muscles will
take you. Do not use momentum to
increase your range of motion.
• Slowly reverse the motion,
returning to the starting
position without losing muscle
tension.
• Raise your arms above your
head and grasp the Hand Grip
closest to you with both hands.
• Extend arms toward the pulley.
• Keep the elbows slightly bent.
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6ꢀ
Abdominal Exercises
Kneeling Low to HighTrunk Rotation
START
Muscles worked:
FINISH
Rectus Abdominus; Obliques; Spinal
Erectors; Serratus Anterior
Position:
Kneeling—facing right or left 45º. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
9
SuccessTips
START
FINISH
• This exercise must be performed
correctly, failure to do so could
result in injury. Use only low
resistance.
• Stand off to one side of the
platform and kneel down on
the knee closest to the engine
angled about 45º away from
the platform.
• Tighten the entire abdominal
area and slowly rotate your rib
cage and arms up and away
from the pulley toward your
opposite knee and slightly
above your head.
• Keep all motion in your torso.
• Move only as far as your muscles will
take you. Do not use momentum to
increase your range of motion.
• Reach across and down, and
grasp the Hand Grip closest to
you with both hands.
• Slowly reverse the motion,
returning to the Start position
without losing muscle tension.
• Extend arms toward the
pulley.
• Keep the elbows slightly bent.
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6ꢁ
Leg Exercises
Leg Extension
START
FINISH
Muscles worked:
Quadriceps
Position:
Seated—facing outward.
Accessory:
Leg Extension
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys
SuccessTips
START
FINISH
• Use slow, controlled motion—do not
“kick” into the extension.
• Put your legs over the Leg
Extension, with your knees near
the pivot point and the lower
roller pads in front of your shins
(see start image above).
• Tighten your quads and slowly
straighten your legs, moving
your feet forward then upward
until your legs are completely
straight and your kneecaps
point upward to the ceiling.
• Do not let your knees rotate outward
during the exercise. Keep kneecaps
pointing up and straight forward.
• Sit up straight, chest lifted, abs tight
and a slight arch in your lower back.
• Keep your thighs hip-width apart,
knees pointing forward.
• Grasp the sides of the seat to
stabilize yourself.
• Slowly reverse the motion
returning to the Start position
without relaxing your quads.
Squat
Muscles worked:
START
FINISH
All Leg Muscles; Gluteus Maximus
Position:
Standing—facing outward. Seat
removed.
Accessory:
Squat Harness
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys
SuccessTips
START
FINISH
• Keep your chest lifted, spine aligned,
abs tight and a slight arch in your
lower back.
• Stand with your feet about
shoulder-width apart.
• Slowly rise to a standing
position, keeping your knees
slightly bent. Do not lock your
knees.
• Squat down and place the
Squat Harness across your
shoulders— adjust the
straps to make sure you have
resistance from the start of
the movement.
• Bend at the hips—do not use your
waist or lower back.
• Keep your abs tightened throughout
motion and knees pointed forward.
• Never step off of Platform while
using the Squat Harness with
Spiraflex® resistance.
• Slowly return to the Start
position without relaxing your
quadriceps.
• Do not allow your knees to
exceed a 90˚ angle.
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6ꢂ
Leg Exercises
Calf Raise — Ankle Plantarflexion (knee stabilized)
Muscles worked:
START
FINISH
Gastrocnemius; Soleus
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys—Standard Pulley / 0
SuccessTips
START
FINISH
• Stand with your toes on the
Platform.
• Slowly press the balls of your
feet into the Platform and lift
your heels upward.
• Keep your knees slightly bent and toes/
balls of feet on Platform.
• Use the Hand Grips in both
hands as resistance and as a
balance stabilizer.
• Do not lose contact between the balls
of your feet and the Platform.
• Keep your chest lifted, spine aligned,
abs tight and slight arch in your lower
back.
• Then, maintaining tension,
slowly return to the Start
position.
• Do not lift your hips or excessively arch
your back.
• Do not change hip or knee position—
ONLY ankle motion should be used.
Single Leg Calf Raise — Ankle Plantarflexion (knee stabilized)
Muscles worked:
START
FINISH
Gastrocnemius; Soleus
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys—Standard Pulley
/ 0
START
FINISH
SuccessTips
• Stand on one foot, with your
toes/balls of feet on the
Platform.
• Slowly press the ball of your
foot into the Platform and lift
your heel upward.
• Do not lose contact with the balls of
your foot and the Platform during
motion.
• Use the Hand Grips in both
hands as resistance and as a
balance stabilizer.
• Keep the unused leg out of
the way, do not use it to build
momentum.
• Then, maintaining tension,
slowly return to the Start
position.
• Keep your chest lifted, spine aligned,
abs tight and a slight arch in your
lower back.
• Do not lift your hips or excessively
arch your back.
• Do not change hip or knee
position—ONLY ankle motion
should be used.
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6ꢃ
Leg Exercises
Standing Hip Extension — (knee flexed)
Muscles worked:
START
FINISH
Gluteus Maximus; Hamstring muscles
Position:
Standing—facing machine. Seat
removed.
Accessory:
Foot Harness
Adjustable Arm Position:
9
SuccessTips
• Keep your knees slightly bent and
support foot on Platform.
START
FINISH
• Secure the Foot Harness
• Initiate the movement by
tightening your glutes and
hamstrings. Slowly pivot your
leg from your hip. Move your
entire leg backward, to a
straight position.
• Keep your chest lifted, spine aligned,
abs tight and a very slight arch in
your lower back.
• Do not bend from waist or lower
back.
• Keep your knee stabilized in the 90°
angle position.
on your foot. Bend this leg
approximately 90°.
• Bend forward 30-40° from
your hips (not your waist) and
very slightly bend the knee of
your supporting leg.
• Slowly move your leg as far
as you can, without allowing
any movement at the waist or
lower back.
• Hold onto the Seat Back Pad
to stabilize yourself.
• Slowly return to Start position.
Standing Hip Extension — (knee stabilized)
Muscles worked:
START
FINISH
Gluteus Maximus; Hamstring muscles
Position:
Standing—facing machine. Seat
removed.
Accessory:
Foot Harness
Adjustable Arm Position:
9
SuccessTips
• Keep your knees slightly bent and
support foot on Platform.
START
FINISH
• Secure the Foot Harness
on your foot. Keep this leg
straight, but not locked at the
knee.
• Initiate the movement by
tightening your glutes and
slowly pivoting your leg from
your hip. Move your entire
leg backward and then lift it
slightly behind you.
• Keep your chest lifted, spine aligned,
abs tight and a very slight arch in
your lower back.
• Do not bend from waist or lower
back.
• Keep working leg straight or only
very slightly bent.
• Bend forward 30-40° from
your hips (not your waist) and
very slightly bend the knee of
your supporting leg.
• Hold onto the Seat Back Pad
to stabilize yourself.
• Slowly move your leg as far as
you can, without allowing any
movement at the waist, knee
or lower back.
• Slowly return to Start position.
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6ꢄ
Leg Exercises
Standing Hip Abduction
Muscles worked:
START
FINISH
Gluteus Minimus; Gluteus Medius
Position:
Standing—facing right or left. Seat
removed.
Accessory:
Foot Harness
Adjustable Arm Position:
9
SuccessTips
• Keep your chest lifted, spine aligned,
abs tight and a slight arch in your lower
back.
START
FINISH
• Stand on Platform.
• Slowly move the attached
leg outward, away from the
engine, at a 30-45° angle,
• Secure Foot Harness on the
ankle furthest from the pulley.
Keep leg straightened, but
knee loose.
• Adjust your position so that
there is some tension in the
cables at the start of this
exercise.
• This exercise does not burn fat from
hips but builds strength and stability.
• Keep working leg straight or only very
slightly bent and your hips level.
• Use only a small range of motion.
keeping your hips and spine
motionless.
• Slowly return to the Start
position without relaxing
tension in your leg.
• Keep your hips level during
movement.
• You may use your hand on
the Seat Back Pad to stabilize
movement.
Standing Hip Adduction
Muscles worked:
START
FINISH
Gluteus Medius; Adductor Longus
Position:
Standing—facing right or left. Seat
removed.
Accessory:
Foot Harness
Adjustable Arm Position:
9
SuccessTips
• Attach the Foot Harness to the Cables
farthest from the active ankle.
START
FINISH
• Stand on Platform.
• Slowly allow the attached leg
to move inward, toward the
support leg (30–45˚) as you
face forward, keeping your
hips and spine perfectly still.
• Do not cross the attached leg in front of
the stabilized leg.
• Keep abs tight and do not lift your hips
or excessively arch your back.
• Keep your spine straight and your hips
level—do not raise hips during motion.
• Use only a small range of motion.
• Secure Foot Harness on the
foot closest to the engine. Keep
leg straightened, but knee
loose.
• Adjust your position so that
there is some tension in the
cables at the start of this
exercise.
• Keeping the leg still, slowly
move it back into the Start
position.
• You may use your hand on
the Seat Back Pad to stabilize
movement.
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66
Leg Exercises
Hip Flexion — (with Knee Flexion)
START
Muscles worked:
FINISH
Iliopsoas; Rectus Femoris
Position:
Standing—facing outward.
Accessory:
Foot Harness
Adjustable Arm Position:
9
SuccessTips
• Attach the Foot Harness to the
Cables farthest from the active ankle.
START
FINISH
• Keep your chest lifted, spine aligned,
abs tight and a very slight arch in
your lower back.
• Do not bend from waist or lower
back.
• Allow active leg to hang in the
direction of the cable throughout
movement.
• Stand on Platform.
• Initiate the movement by
lifting your knee up and in,
toward your torso.
• Secure Foot Harness on the
foot furthest from the engine.
• Bend forward 30-40° from
your hips (not your waist) and
very slightly bend the knee of
your supporting leg.
• Slowly move your leg as far as
you can, without allowing any
movement at the waist, knee
or lower back.
• Slowly return to the Start
position without relaxing your
leg muscles.
Dead Lift
Muscles worked:
START
FINISH
Gluteus Maximus
Position:
Standing—facing outward. Seat
removed.
Accessory:
Lat Bar
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys—Standard Pulley
/ 0
START
FINISH
SuccessTips
• Grasp the Lat Bar with one
hand in an overhand grip and
the other in an underhand
grip.
• Initiate the movement by
pushing up with your legs.
• Keep your knees slightly bent and
feet on Platform.
• Slowly move upward until you
are in the standing position.
• Slowly return to the Start
position without relaxing
tension in your legs.
• Keep your chest lifted, spine aligned,
abs tight and your back flat with no
arch.
• Lift with your legs, not lower back or
arms.
• Bend legs approximately 90°.
• Bend over, approximately 30-
45˚ from your hips (not your
waist).
• Keep your abs tight throughout
movement.
• Keep your knees bent and your head
up.
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67
Leg Exercises
Stiff Leg Dead Lift
START
Muscles worked:
FINISH
Gluteus Maximus
Position:
Standing—facing outward. Seat
removed.
Accessory:
Lat Bar
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys—Standard Pulley
/ 0
START
FINISH
SuccessTips
• Grasp the Lat Bar with your
palms facing downward.
• Initiate the movement by
pushing your hips forward.
• Keep your knees slightly bent and
feet on Standing Platform.
• Keep your legs bent slightly.
• Slowly move your trunk
until you are in the standing
position. Glutes should be
tightened when reaching
upright position
• Slowly return to the Start
position without relaxing
tension in your legs.
• Keep your chest lifted, spine aligned,
abs tight and your back flat with no
arch.
• Lift with your legs, not lower back or
arms.
• Keep your abs tight throughout
movement.
• Bend over, approximately
90° from your hips (not your
waist)
• Keep your knees bent and your head
up.
Standing Hip Flexion
Muscles worked:
START
FINISH
Iliacus; Psoas; Rectus Femoris
Position:
Standing—facing outward. Seat
removed.
Accessory:
Foot Harness
Adjustable Arm Position:
9
SuccessTips
• Make sure all the motion is
occurring at your hip.
START
FINISH
• Stand on the Platform facing
away from the engine.
• Initiate the movement by
moving your whole leg
forward, without allowing any
movement in your waist or
lower back.
• Keep the torso tight throughout the
motion.
• Attach one cable to the D-ring
on the heel of the foot harness.
• Straighten but do not lock out
the support leg.
• Stand far enough away from the
pulley so that there is tension at
the start of the motion.
• After moving your leg as far
as possible, return to the Start
position. Repeat with the
other leg.
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68
Leg Exercises
Standing Hip Internal Rotation
Muscles worked:
START
FINISH
Gracilis; Adductor Magnus
Position:
Standing—facing right or left. Seat
removed.
Accessory:
Foot Harness
Adjustable Arm Position:
9
SuccessTips
• Make sure all the motion is
occurring at your hip.
START
FINISH
• Stand on the platform on one
side of the seat rail facing
sideways from the engine.
• Initiate the movement by
moving your whole leg by
rotating at the hip, without
allowing any movement in
your waist or lower back.
• Keep the torso tight throughout the
motion.
• Attach one cable to the D ring
on the foot closest to the pulley
on the outside edge near the
front of your foot.
• Straighten but do not lock out
the support leg.
• After rotating your leg as far
as possible, return to the Start
position.
• Repeat with the other leg.
• Stand far enough away from the
pulley so that there is tension at
the start of the motion.
Standing Hip External Rotation
Muscles worked:
START
FINISH
Gluteus Medius posterior fibers;
Piriformis and other deep rotators
Position:
Standing—facing right or left. Seat
removed.
Accessory:
Foot Harness
Adjustable Arm Position:
9
SuccessTips
START
FINISH
• Make sure all the motion is
occurring at your hip.
• Stand on the platform on one
side of the seat rail facing
sideways from the engine.
• Initiate the movement by
moving your whole leg by
rotating at the hip, without
allowing any movement in
your waist or lower back.
• Keep the torso tight throughout the
motion.
• Attach one cable to the D-ring
on the outside foot near the
front inside edge.
• Straighten but do not lock out
the support leg.
• Stand far enough away from
the pulley so that there is
tension at the start of the
motion.
• After rotating your leg as far
as possible, return to the Start
position.
• Repeat with the other leg.
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6ꢅ
Leg Exercises
Lying Hip Internal Rotation
START
Muscles worked:
FINISH
Tensor Facia Latae; Piriformis; Gluteus
medius anterior fibers
Position:
Lying—right or left side toward engine.
Seat removed.
Accessory:
Foot Harness
Adjustable Arm Position:
9
SuccessTips
START
FINISH
• Make sure all the motion is occurring
at your hip.
• Attach one cable to the D-
ring on the foot closest to the
pulley on the outside edge
near the front of your foot.
• Initiate the movement by
moving your whole leg by
rotating at the hip, without
allowing any movement in
your waist or lower back.
• Keep the torso tight throughout the
motion.
• Lie on your back with your
hip and knee flexed to 90º.
• Position yourself so the cable
is pulling at a 90º angle off
the foot harness.
• After rotating your leg as far
as possible, return to the Start
position.
• Repeat with the other leg.
• Lie far enough away from the
pulley so that there is tension
at the start of the motion.
Lying Hip External Rotation
Muscles worked:
Quadratus Femoris; Gemelli; deep hip
rotators
START
FINISH
Position:
Lying—right or left side toward en-
gine. Seat removed.
Accessory:
Foot Harness
Adjustable Arm Position:
9
SuccessTips
START
FINISH
• Make sure all the motion is
occurring at your hip.
• Attach one cable to the D-ring
on the foot farthest away from
the pulley on the inside edge of
your foot.
• Initiate the movement by
moving your whole leg by
rotating at the hip, without
allowing any movement in
your waist or lower back.
• Keep the torso tight throughout the
motion.
• Lie on your back with your hip
and knee flexed to 90º.
• Position yourself so the cable
is pulling at a 90º angle off the
foot harness.
• After rotating your leg as far
as possible, return to the Start
position.
• Repeat with the other leg.
• Lie far enough away from the
pulley so that there is tension at
the start of the motion.
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70
Leg Exercises
Lunge — Single leg hip extension w/ knee extension
Muscles worked:
Quadriceps; Hamstrings;
Gluteus Maximus; Calf muscles
START
FINISH
Position:
Standing—facing the machine. Seat
removed.
Accessory:
Squat Harness
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys—Standard Pulley
/ 0
START
FINISH
• Stand facing the engine, with
one foot forward on the center
of the platform and the other
foot back behind you.
• Initiate the movement by
extending your front leg and
hip.
SuccessTips
• Keep the chest lifted, abs tight and a
slight curve in the lower back.
• Keep your upper body as
stable as possible while moving
upward, fully extending the
knee, but not locking it.
• Return to the Start position.
• Repeat with the other leg.
• Attach the cables to the D-ring
on the bottom strap of the
Squat Harness.
• Bend the front knee to
approximately 90º. Bend the
back knee slightly less.
• On the forward leg, while lowering
the body, keep the knee pointed
forward.
• Bend at the hip, not at the waist.
• The front foot is flat on the
platform, and the back foot is
on the ball of the foot.
Standing Single Leg Curl — Knee Flexion
Muscles worked:
START
FINISH
Hamstrings
Position:
Standing—facing the machine.
Accessory:
Leg Extension/Curl Attachment
Adjustable Arm Position:
0
SuccessTips
• Keep the chest lifted, abs tight and a
slight curve in the lower back.
• Only bend at the knee of the
working leg.
• Stabilize your upper body by holding
onto the tower.
START
FINISH
• Stand on either side of the
seat pad and position your leg
so the lower Leg Curl pad is
on the back of your lower leg.
• Initiate the movement by
bending your knee to move
your lower leg upward.
• Keep your upper body as
stable as possible while
moving.
• Return to the Start position.
• Repeat with the other leg.
• The upper Leg Curl pad
should be positioned just
below the knee on the front of
your leg.
• On the standing leg, stabilize
your ankle, knee, hip and
trunk.
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7ꢀ
Muscle Chart
Sternocleidomastoid
Pectoralis Major
Anterior Deltoid
Medial Deltoid
Biceps
Trapezius
Posterior Deltoid
Infraspinatus
Teres Major
Triceps
Serratus Anterior
Rectus Abdominus
Brachialis
Flexor Digitorum
Superficials
External
Obliques
Latissimus
Dorsi
Brachioradialis
Pronator Teres
Erector
Spinae
Flexor Carpi
Radialis
Gluteus
Medius
Tensor
Fasciae
Latae
Gluteus
Maximus
Adductor
Magnus
Iliopsoas
Pectineus
Hamstrings:
• Biceps Femoris
• Semitendinosus
• Semimembranosus
Adductor Longus
Iliotibial Tract
Gracilis
Quadriceps:
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
Peroneus Longus
Sartorius
Extensor Digitorum
Longus
Gastrocnemius
Soleus
Tibialis Anterior
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7ꢁ
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Exercise Log
Please feel free to make copies of this chart to continue your exercise log.
EXERCISE
DATE
DATE
DATE
DATE
DATE
DATE
2
Sets
Reps
Bench Press
10, 9
120, 130
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
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®
The Bowflex Body
Leanness Program
By Ellington Darden, Ph.D.
the following program was created by
Dr. ellington Darden. it contains a rigorous fitness
and dietary program. Please consult your physician
before beginning any fitness or dietary program.
some of the names of the exercises listed in this
program have been changed in order to match the
names of the exercises in this manual. the exercises
themselves have not been changed, in order to
preserve the integrity of Dr. Darden’s study.
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76
Introduction
the bowflex® body leanness Program
Before starting the exercise routine you must be
familiar with your BowflexRevolution™. You should
experiment with finding the proper amount of
resistance to use on each exercise. You should be
able to perform 8 repetitions, but not more than 12
repetitions, for each exercise. It is essential that you
learn how to perform each movement before trying
a complete circuit, because part of the effectiveness
of the training depends on minimal rest between
each exercise.
This program is scientifically designed for maximal
fat loss over six weeks. It is important that you
practice every aspect of the plan to achieve
optimum results.
The program separates into three two-week stages.
During each stage you will exercise, control the
number and quality of calories you consume, and
drink plenty of ice-cold water.
WARNING!
Before beginning this program consult your physician or health
care professional. Show this plan and your Bowflex Revolution®
XP Owner’s Manual to your physician or health care professional.
Only he or she can determine if this course is appropriate for
your particular age and condition. If you experience any light-
headedness, dizziness, or shortness of breath while exercising, stop
the movement and consult a physician.
Make sure you read your Bowflex Revolution® XP
Owner’s Manual BEFORE attempting a workout.
There are a few people who should not try this program: Children
and teenagers; pregnant women; women who are breast feeding;
diabetics; individuals with certain types of heart, liver, or kidney
disease; and those suffering from certain types of arthritis. This
should not be taken as an all inclusive list. Some people should
follow the course only with their physician’s specific guidance.
Play it safe and consult a health care professional.
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77
A Personal Guarantee From Dr. Ellington Darden
Dear Bowflex® Enthusiast,
I’m excited, really excited! I’m elated because I’ve developed an exercising and eating program that
produces fat loss faster than any plan I’ve ever tested.
The men involved in my research, for example, had an average fat loss of 27.95 pounds (12.68 kg) per
man. Women on the same program averaged a reduction of 16.96 pounds (7.69 kg). Best of all, these
dramatic results were achieved—not in six months—but in only six weeks!
That’s right. Similar results can be accomplished by you in six short weeks, which include just 18 workouts
(3 per week) on the Bowflex® machine.
The Bowflex® home gym was a significant part of the results. The exercises performed on it allowed the
participants to build muscle, which accelerated their metabolisms, and produced faster and greater fat losses.
The plan worked so well that it became know as The Bowflex® Body Leanness Program.
Leanness means to strip away the fat from under the skin as well as at deeper levels. Leanness also implies
a pleasing shape and tone to the skeletal muscles.
You might say leanness is the opposite of fatness because the people involved in my research certainly got
rid of their excessive fatness in record time.
All the guidelines that were applied have been organized in the booklet you are now holding in your
hands. It’s the next best thing to actually going through one of my research projects. In fact, it’s probably
better since nothing is experimental. All of the fine points have been tried, tested and proven effective.
If you are overfat, and if you are interested in doing this program, there are several things that you need
to understand about my experience. Since 1965, I’ve trained more than 10,000 overfat individuals. After
many years of pushing, coaxing, and listening to these trainees, certain traits became evident to me:
• People are not lazy by choice. They are forced into it by the confusion that surrounds
the abundance of fitness information that is available. If these individuals are given
simple decisive instructions, they will train very intensely.
• People, if they are provided with specific menus, will drastically alter their eating habits.
• Most of these people, however, will do neither of these challenging things for more than
a week—unless they quickly see and feel changes in their body.
The Bowflex® Body Leanness Program emerged from these findings. For you to get the best-possible
results, you must be willing to exercise very intensely on the Bowflex® machine and adhere to a strict
eating plan.
In return, you’ll get simple exercise instructions, specific menus to use, and my guarantee that if you
follow the program exactly as directed, you’ll observe the pounds and inches disappear on almost a
weekly basis.
Now it’s your turn to get excited, and get started!
Sincerely,
Dr. Ellington Darden
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78
Measurements
If 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 perform
each task, then at the end of the six-week program,
repeat the process in the same manner.
women measure:
Suprailium, triceps, and thigh.
men measure:
Chest, abdomen, and thigh.
body weight:
Remove clothing and shoes and record your weight
to the nearest quarter pound or hundred grams.
Be sure to use the same scale when weighing
yourself at the end of the six-week program. For
the most accurate recordings, weigh yourself nude
in the morning.
Since the program is divided into three two-week
segments, you may want to weigh yourself at the
end of each two-week period. Understand, however
that weight loss is not the best way to determine
your success. Fat loss is the key component. To
determine the amount of fat you’ve lost, you’ll need
to follow the instructions in the next section.
1
Enter your starting weight on the RESULTS
SUMMARY SHEET provided.
2
3
4
5
Circumference of body Parts:
For an even better idea of the changes that will
occur to your body in the next six weeks, it is
necessary to measure the circumference of certain
body parts. This will tell you where the fat is
shrinking and what areas are toning up.
6
use a plastic tape to measure the following:
1) Upper arms — hanging and relaxed,
midway between the
shoulder and elbow.
2) 2” (5 cm) above navel — belly relaxed.
3) At navel — belly relaxed.
4) 2” (5 cm) below navel — belly relaxed.
5) Hips — feet together at maximum
protrusion of buttocks.
6) Thighs — high, just below the buttocks
crease with legs apart and
weight distributed equally
on both feet.
record each measurement on your results summary sheet.
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7ꢅ
Measurements
skinfold measurements
To accurately track your progress through this six-week program, it is necessary to take skinfold
measurements. By measuring yourself in this way, you will be able to determine your lean-body mass and
your body-fat percentage. The goal of this program is to increase your lean-body mass and decrease your
body-fat percentage.
Please read this section carefully. Proper measuring techniques are essential to track your success. It is
best to have someone measure you. Measuring yourself can lead to inaccurate results.
women measure: suprailium, triceps, and thigh
suprailium
triceps
thigh
Stand relaxed. Pick up a diagonal
skinfold just above the crest of
the hip bone on the right side
of the waist.
Stand with right elbow flexed 90
degrees and locate the center of
the back of the upper arm midway
between the shoulder and the elbow.
Relax arm at your side. Pick up
skinfold as pictured.
Stand relaxed with most of the weight
on your left leg. Pick up a skinfold in
the vertical plane on the front side of
the right thigh, midway between the
hip and knee joints.
men measure: Chest, abdomen and thigh
Chest
abdomen
Stand relaxed. Pick up a diagonal
skinfold over the right pectorals
muscle, midway between the armpit
and the nipple.
Stand relaxed. Pick up a vertical
skinfold on the right side of the
navel.
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80
Measurements
using Calipers when measuring skinfolds
The procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of
skin and surface fat and pull it away from the underlying muscle. Take the caliper in your other hand and
open the jaws. Clamp the jaws over the pinched skin and fat. The jaws exert constant tension at the point
of contact with the skin. The thickness of the double layer of skin and fat can then be read directly from
the caliper, which is marked in millimeters.
women
men
Suprailium
Chest
Triceps
Thigh
total
Abdomen
Thigh
total
Use these figures on the following chart to
determine your body-fat percentage and enter
the number on the line below.
starting body-fat percentage
Optional Picture Taking
Pictures can be the most exciting evaluation you
can do. The numbers and the tape measurements
are great, but actually seeing differences from
comparison photographs of yourself is quite
satisfying.
3) Have the person taking the photograph move
away from you until he can see your entire body
in the viewfinder.
4) Stand relaxed for three pictures, front, right
side, and back. Do not try to suck in your
stomach.
Taking full-length photographs is not difficult, but
to see the maximum difference between before
and after, you should follow these guidelines.
5) Interlace your fingers and place them on top of
your head, so the contours of your torso will be
plainly visible. Keep your feet 8” (20 cm) apart
in all three pictures.
1) Keep everything the same. Wear the same outfit,
a snug solid color is best, and have the person
taking the picture stand in the same place, with
the same setting behind you.
6) When you get the film developed tell the
processors to make your after photos the same
size as your previous ones. This way, your height
in both sets of photos is equal and more valid
comparisons can be made.
2) Make sure you stand against an uncluttered,
light background.
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8ꢀ
Determining Your Body Fat
to use the nomogram:
1) Locate the sum of your three skinfolds in the right column and mark it.
2) Locate your age in years on the far left column and mark it.
3) Connect the two marks with a straightedge. Where the straightedge intersects the line in the middle
column appropriate to you, you will find your body-fat percentage.
130
125
120
115
female
110
male
105
100
95
90
85
80
75
70
65
60
55
50
45
40
35
30
25
20
15
10
40
38
36
34
33
31
60
55
50
45
40
35
30
25
20
15
29
27
25
23
32
30
28
21
19
26
24
22
20
17
15
13
11
18
16
14
12
9
7
5
10
3
Percent
body-fat
Baun, W.D, Baun, M.R., and Raven, P.B. A nomogram for the estimate of percent body fat from generalized
equations. Research Quarterly for Exercise and Sport, 52:380-384, 1981.
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8ꢁ
Calculating Lean Body Mass
Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will
eventually show you how many pounds of muscle were added to your body, after completing the program.
for example:
Before the program, Joe weighs 200 pounds (90.7 kg) and measures 30% fat, which amounts to 60
pounds (27.2 kg). Thus, his lean-body mass is 70%, or 140 pounds (63.5 kg).
After the program, Joe weighs 180 pounds (81.6 kg) and is 20% fat, which equals 36 pounds (16.3 kg).
His lean-body mass is 80%, or 144 pounds (65.3 kg).
Simple calculations allow us to find the amount of fat Joe lost, and the amount of muscle Joe gained.
Before fat weight (60 pounds), minus after fat weight (36 pounds) equals 24 pounds (10.8 kg) of fat lost.
After lean-mass weight (144 pounds) minus before lean-mass weight (140 pounds) equals 4 pounds (1.8
kg) of muscle gained.
enter Your information here: (Pounds or Kilograms)
Before
Body Weight
Body Weight
Fat Percentage
Body Fat Weight
=
=
x
–
Weight of Body Fat
Lean-Body Weight
Use the Same Factors to Calculate After Six Weeks.
After
Body Weight
Fat Percentage
Body Fat Weight
=
=
x
–
Body Weight
Weight of Body Fat
Lean-Body Weight
Final Results
Before Body Fat Weight
After Lean-Mass Weight
After Body Fat Weight
Total Fat Lost
=
=
–
–
Before Lean-Mass Weight
Total Lean-Mass Gained
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8ꢂ
Your Results Summary Sheet
Name
Age
Height
Weight Loss
Muscle Gain
Fat Loss
Weight Before
Weight After
Please follow the instructions in the “Measurements” section for measuring circumferences.
measurements
before
after
Difference
Right Arm
Left Arm
2” (5 cm) Above Navel
Navel
2” (5 cm) Below Navel
Hips
Right Thigh
Left Thigh
Total
Percent Body Fat
If you wish to submit your results, please send to: Bowflex Results, 16400 SE Nautilus Drive, Vancouver,
WA 98683. Or you may fax this sheet to Bowflex Results at 1-360-694-7755. Please include your name,
address, and phone number. Submissions may be selected for use in promotional marketing materials.
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8ꢃ
The Workouts
guiDelines week 1&2
All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very
important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds
in the negative. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the
resistance by approximately 5 percent. Keep the time between exercises to a minimum, no longer than
60 seconds. No workout should take more than 30 minutes to complete. Perform each workout three
days a week.
Exercise
Leg Extension
Bench Press
Lying Biceps Curl
Seated Shoulder Press
Seated Abdominal Crunch
Sets
Reps
8-12
8-12
8-12
8-12
8-12
1
1
1
1
1
guiDelines week 3&4
All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very
important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds
in the negative. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the
resistance by approximately 5 percent. Keep the time between exercises to a minimum, no longer than
45 seconds. No workout should take more than 30 minutes to complete. Perform each workout three
days a week.
Exercise
Leg Extension
Bench Press
Lying Biceps Curl
Seated Shoulder Press
Rear Deltoid Rows*
SeatedTriceps Extension
Seated Abdominal Crunch
Sets
Reps
8-12
8-12
8-12
8-12
8-12
8-12
8-12
1
1
1
1
1
1
1
guiDelines week 5&6
All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very
important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds
in the negative. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the
resistance by approximately 5 percent. Keep the time between exercises to a minimum, no longer than
30 seconds. No workout should take more than 30 minutes to complete. Perform each workout three
days a week.
Exercise
Leg Extension
Leg Press
Bench Press
Lying Biceps Curl
Lying Shoulder Pullover
Reverse Fly
Rear Deltoid Rows*
SeatedTriceps Extension
Seated Abdominal Crunch
Sets
Reps
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
1
1
1
1
1
1
1
1
1
* The Upright Row exercise was used in Dr. Darden’s original study. Although many people have used this exercise for years, recent information in the Physical
Therapy field has caused the authors of this manual to caution against performing this exercise because of the unnatural twisting movement created in the
shoulder joint. We suggest you substitute Rear Deltoid Rows for the Upright Row exercise.
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8ꢄ
Eating Guidelines
You will be following a reduced-calorie nutrition program, which is divided into three two-week segments.
The program is a proven method for achieving maximal fat loss over a six-week period. It consists of a
carbohydrate-rich, descending-calorie eating plan, and a superhydration routine.
follow a Carbohydrate-rich, Descending-Calorie eating Plan:
Approximately 60 percent of the daily calories should be from carbohydrates. The other 40 percent will
be equally divided between proteins and fats. The 60:20:20 ratio of carbohydrates, proteins, and fats is
ideal for maximum fat loss.
Keep menus simple and food substitutions to a minimum:
Research has established that successful dieters prefer the same foods each day for breakfast and lunch.
They like variety, however, for dinner. Detailed menus and food choices are included later in this manual.
If you must vary from the menu items, try to stay within the 60:20:20 ratio of carbohydrates, proteins
and fats.
For Example
Daily Amount
Carbohydrate Protein
Fat
60%
20%
20%
Calories
2000
1900
1800
1700
1600
1500
1400
1300
1200
1100
1000
1200
1140
1080
1020
960
900
840
780
400
380
360
340
320
300
280
260
240
220
200
400
380
360
340
320
300
280
260
240
220
200
720
660
600
avoid too much stress:
Too much stress of any kind can cause the body to actually preserve fat stores. You should relax more. An
after-dinner walk at a leisurely pace is helpful. Extra sleep is suggested, since sleep facilitates fat loss and
muscle recovery. Furthermore, to keep the body well rested, no other exercises or activities are allowed during
the six-week program. This is a scientifically proven program that works. More is not better. Any additional
exercise other than the amount recommended can and will harm your fat loss.
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86
Superhydrate Your System
Drinking plenty of water is essential to the success
of this program. Drinking the recommended
amount of water can seem like a challenge at
first. Stick with it. Carry a large sport bottle or
similar item with you throughout the day. After
several weeks, you will find that you actually
thirst for more and more water, and the amounts
recommended are easily reached.
Don’t be surprised if you have to make more than a
dozen trips to the rest room, especially during the
first week of the program. Remember, your body is
an adaptive system, and it will soon accommodate
the increased water consumption.
note: Although it is doubtful that you could ever drink
too much water, a few ailments can be negatively affected
by large amounts of fluid. For example, anyone with a
kidney disorder, or anyone who takes diuretics, should
consult a physician before going on the recommended
water-drinking schedule. If you have any doubts about the
recommendations, play it safe and check with your doctor.
Superhydration aids fat loss in a number of ways.
First, the kidneys are unable to function without
adequate water. When they do not work to capacity
some of their load is dumped onto the liver.
This diverts the liver from its primary function,
which is to metabolize stored fat into usable energy.
Because it’s performing the chores of the water-
depleted kidneys, the liver metabolizes less fat.
Second, overeating can be averted through water
intake, as water can keep the stomach feeling full
and satisfied between meals.
Third, ice-cold water requires calories to warm it
to core body temperature. In fact, 1 US gallon of ice
cold water (3.8 l) generates 123 calories of heat energy.
You’ll be drinking from 1 to 1 5/8 US gallons
(3.8 - 6.2 l) of water each day on the following
superhydration schedule:
week 1 = drink four 32-oz. bottles (3.8 l) of ice-cold water per day.
week 2 = drink four and a half 32-oz. bottles (4.3 l) of ice-cold water per day.
week 3 = drink five 32-oz. bottles (4.6 l) of ice-cold water per day.
week 4 = drink five and a half 32-oz. bottles (5.2 l) of ice-cold water per day.
week 5 = drink six 32-oz. bottles (5.7 l) of ice-cold water per day.
week 6 = drink six and a half 32-oz. bottles (6.2 l) of ice-cold water per day.
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87
The Eating Plan
The menus in the Bowflex® eating plan are
designed for maximum fat-loss effectiveness
and nutritional value. For best results, follow
them exactly.
You’ll always have a 300 calorie breakfast, a 300
calorie lunch, and a 300 calorie dinner (women),
or 500 calorie dinner (men). With each two-week
descend, only your snack calories will change:
from 400 to 300 to 200 calories per day (men),
or 300 to 200 to 100 calories per day (women).
For each of your five daily meals, you’ll have at
least three choices.
Every attempt has been made to utilize current
popular brand names and accurate calorie counts,
which are listed in the menus. But as you probably
realize the products are sometimes changed
or discontinued. If a listed item is not available
in your area, you’ll need to substitute a similar
product. Become an informed label reader at your
supermarket. Ask questions about any products
you don’t understand. Supermarket managers are
usually helpful. If they don’t have an answer to
your question, they will get it for you.
Everything has been simplified so even the most
kitchen-inept man or woman can succeed. Very
little cooking is required. All you have to do is read
the menus, select your food choices, and follow the
directions. It’s as simple as that.
If you find that you wish to vary from the outline
menu items try to stay with in the 60:20:20 ratio
of carbohydrates, proteins, and fats.
Each day you will choose a limited selection of
foods for breakfast and lunch. Most people can
consume the same basic breakfast and the same
basic lunch for months with little modification.
Ample variety during your evening meal, however,
will make daily eating interesting and enjoyable.
Additionally, the eating plan includes a mid-
afternoon and late-night snack to keep your energy
high and your hunger low.
Begin Week 1 on Monday and continue through
Sunday. Week 2 is a repeat of Week 1. Calories for
each food are noted in parentheses. A shopping
list follows.
The eating plan for the next six weeks descends:
week 1 & 2:
Men 1500 calories per day.
Women 1200 calories per day.
week 3 & 4:
Men 1400 calories per day.
Women 1100 calories per day.
week 5 & 6:
Men 1300 calories per day.
Women 1000 calories per day.
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88
The Eating Plan – US Measurements
• Campbell’s® Healthy Request Hearty
Vegetable Beef, 16-oz. can (260)
1/2 slice whole-wheat bread (35)
Noncaloric beverage
Breakfast = 300 calories
Men add:
Choice of bagel, cereal or shake.
2 slices whole wheat bread (140)
1 t. Promise Ultra® Vegetable Oil Spread (12)
1/2 C. skim milk (45)
Noncaloric beverage
Bagel
1 plain bagel, Sarah Lee® (frozen) (210)
3/4 oz. light cream cheese (45)
1/2 C. orange juice, fresh or frozen (55)
Any beverage without calories, caffeine, or
sodium, such as decaffeinated coffee or tea.
Chef Salad
Frozen Microwave Dinner
Choice of one meal:
2 C. lettuce, chopped (20)
2 oz. white meat, chicken or turkey (80)
2 oz. fat-free cheese (100)
4 slices tomato, chopped (28)
1 T. Italian, fat-free dressing (6)
1 slice whole wheat bread (70)
Noncaloric beverage
• Glazed Chicken Dinner, Lean Cuisine® (230)
2/3 C. skim milk (60)
Noncaloric beverage
Cereal
• Lasagna with Meat Sauce, Lean Cuisine®
(240)
1.5 oz. (42 grams) serving equals
approximately 165 calories.
Choice of one: Kellogg’s® Low Fat Granola
(without raisins), General Mills® Honey Nut
Clusters, General Mills® Basic 4
1/2 C. skim milk (45)
1/2 C. skim milk (45)
Noncaloric beverage
• Macaroni and Cheese, Weight Watchers®
(260)
Mid-Afternoon Snack
Men–200 calories for Weeks 1&2;
150 calories for Weeks 3&4;
100 calories for Weeks 5&6.
Women–150 calories for Weeks 1&2;
100 calories for Weeks 3&4;
50 calories for Weeks 5&6.
1/2 C. skim milk (45)
Noncaloric beverage
3/4 C. orange juice (82)
Noncaloric beverage
• Broccoli & Cheddar Cheese Sauce over Baked
Potato, Lean Cuisine® Lunch Express (250)
1/2 C. skim milk (45)
Shake (choice of one shake)
Place ingredients in blender. Blend until smooth.
Banana-Orange Shake
Noncaloric beverage
• Grilled Turkey Breast, Healthy Choice® (260)
1/2 C. skim milk (45)
1 large banana (8 3/4 inches long) (100)
1/2 C. orange juice (55)
Choose calories from:
1 large banana (8 3/4 inches long) (100)
1 apple (3-inch diameter) (100)
1/2 cantaloupe (5-inch diameter) (94)
5 dried prunes (100)
Noncaloric beverage
Men add:
2 slices whole wheat bread (140)
2 t. Promise Ultra® Vegetable Oil Spread (24)
1/2 C. skim milk (45)
1/2 C. skim milk (45)
2 T. wheat germ (66)
1 t. safflower oil (42)
2 ice cubes (optional)
1 oz. (2 small 1/2 oz. boxes) raisins (82)
1 C. light, nonfat, flavored yogurt (100)
or Chocolate or Vanilla Shake
1 packet Carnation® Instant Breakfast,
Champion UltraMet®, or another diet shake
powder that contains the appropriate calories
(100)
Late-Night Snack
Dinner
Men–200 calories for 1&2; 150 calories for
Weeks 3&4; 100 calories for Weeks 5&6.
Women–150 calories for Weeks 1&2; 100
calories for Weeks 3&4; 50 calories for Weeks
5&6.
Men–500 calories, Women–300 calories
1 C. skim milk (90)
1/2 large banana (8 3/4 inches long) (50)
1 t. safflower oil (42)
Choice of tuna salad dinner, steak dinner
or frozen microwave dinner.
1 t. Carnation® Malted Milk powder (20)
2 ice cubes (optional)
Tuna Salad Dinner
In a large bowl, mix the following:
1 6-oz. can chunk light tuna in water (180)
1 T. Hellmann’s® Light, Reduced-Calorie
Mayonnaise (50)
2 T. sweet pickle relish (40)
1/4 C. whole kernel corn, canned, no salt added
(30)
Noncaloric beverage
Men add:
1/2 C. sliced white potatoes, canned (45)
2 slices whole wheat bread (140)
Steak Dinner
Choose calories from afternoon snack
selections plus the following:
1/2 C. low-fat frozen yogurt (100)
2 C. light, microwave popcorn (100)
Lunch = 300 calories.
Choice of sandwich, soup or salad.
Sandwich
2 slices whole wheat bread (140)
2 t. Promise Ultra® Vegetable Oil Spread (24)
2 oz. white meat (about 8 thin slices), chicken or
turkey (80)
1 oz. fat-free cheese (1 1/2 slices) (50)
(Opt.: Add to bread 1 t. Dijon mustard (0)
Noncaloric beverage
Soup (choice of one soup)
• Healthy Choice® Hearty Chicken, 15-oz. can
(260), or
3 oz. lean sirloin, broiled (176)
1/2 C. sweet peas, canned, no salt added (60)
1/2 C. beets, canned (35)
1/2 C. skim milk (45)
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8ꢅ
The Eating Plan – Metric Measurements*
Soup (choice of one soup)
• Healthy Choice® Hearty Chicken, 420 g can
(260), or
Steak Dinner
Breakfast = 300 calories
85 g lean sirloin, broiled (176)
120 ml sweet peas, canned, no salt
added (60)
Choice of bagel, cereal or shake.
• Campbell’s® Healthy Request Hearty
Vegetable Beef, 450 g can (260)
1/2 slice whole-wheat bread (35)
Bagel
120 ml beets, canned (35)
120 ml skim milk (45)
1 plain bagel, Sarah Lee® (frozen) (210)
21 g light cream cheese (45)
120 ml orange juice, fresh or frozen (55)
Any beverage without calories, caffeine, or
sodium, such as decaffeinated coffee or tea.
Noncaloric beverage
Noncaloric beverage
Men add:
2 slices whole wheat bread (140)
Chef Salad
5 ml Promise Ultra® Vegetable Oil Spread (12)
120 ml skim milk (45)
480 ml lettuce, chopped (20)
57 g white meat, chicken or turkey (80)
57 g fat-free cheese (100)
4 slices tomato, chopped (28)
15 ml Italian, fat-free dressing (6)
1 slice whole wheat bread (70)
Noncaloric beverage
Cereal
42 gram serving equals
Frozen Microwave Dinner
Choose one meal:
approximately 165 calories.
Choice of one: Kellogg’s® Low Fat Granola
(without raisins), General Mills® Honey Nut
Clusters, General Mills® Basic 4
120 ml skim milk (45)
• Glazed Chicken Dinner, Lean Cuisine® (230)
160 ml skim milk (60)
Noncaloric beverage
• Lasagna with Meat Sauce, Lean Cuisine®
(240)
177 ml orange juice (82)
Noncaloric beverage
Mid-Afternoon Snack
120 ml skim milk (45)
Men–200 calories for Weeks 1&2;
150 calories for Weeks 3&4;
100 calories for Weeks 5&6.
Women–150 calories for Weeks 1&2;
100 calories for Weeks 3&4;
50 calories for Weeks 5&6.
Noncaloric beverage
Shake (choice of one shake)
Place ingredients in blender. Blend until smooth.
Banana-Orange Shake
• Macaroni and Cheese, Weight Watchers®
(260)
120 ml skim milk (45)
Noncaloric beverage
1 large banana (22 cm long) (100)
120 ml orange juice (55)
• Broccoli & Cheddar Cheese Sauce over Baked
Potato, Lean Cuisine® Lunch Express (250)
120 ml skim milk (45)
120 ml skim milk (45)
15 ml wheat germ (66)
Choose calories from:
5 ml safflower oil (42)
1 large banana (22 cm long) (100)
1 apple (7.6 cm diameter) (100)
1/2 cantaloupe (12.7 cm diameter) (94)
5 dried prunes (100)
Noncaloric beverage
2 ice cubes (optional)
• Grilled Turkey Breast, Healthy Choice® (260)
120 ml skim milk (45)
or Chocolate or Vanilla Shake
1 packet Carnation® Instant Breakfast,
Champion UltraMet®, or another diet shake
powder that contains the appropriate calories
(100)
Noncaloric beverage
Men add:
28 g (2 small 14 g. boxes) raisins (82)
240 ml light, nonfat, flavored yogurt (100)
2 slices whole-wheat bread (140)
10 ml Promise Ultra® Vegetable Oil
Spread (24)
240 ml skim milk (90)
1/2 large banana (22 cm long) (50)
5 ml safflower oil (42)
120 ml skim milk (45)
Dinner
5 ml Carnation® Malted Milk powder (20)
2 ice cubes (optional)
Men–500 calories, Women–300 calories
Choice of tuna salad dinner, steak dinner
or frozen microwave dinner.
Late-Night Snack
Men–200 calories for 1&2; 150 calories for
Weeks 3&4; 100 calories for Weeks 5&6.
Women–150 calories for Weeks 1&2; 100
calories for Weeks 3&4; 50 calories for Weeks
5&6.
Lunch = 300 calories.
Tuna Salad Dinner
In a large bowl, mix the following:
1 can (170 g) chunk light tuna in water (180)
15 ml Hellmann’s® Light, Reduced-Calorie
Mayonnaise (50)
Choice of sandwich, soup or salad.
Sandwich
2 slices whole wheat bread (140)
10 ml Promise Ultra® Vegetable Oil
Spread (24)
57 g white meat (about 8 thin slices), chicken or
turkey (80)
28 g fat-free cheese (1 1/2 slices) (50)
(Opt.: Add to bread 5 ml Dijon mustard (0)
Noncaloric beverage
30 ml sweet pickle relish (40)
60 ml whole kernel corn, canned, no salt added
(30)
Noncaloric beverage
Men add:
120 ml sliced white potatoes, canned (45)
2 slices whole wheat bread (140)
Choose calories from afternoon snack
selections plus the following:
120 ml low-fat frozen yogurt (100)
240 ml light, microwave popcorn (100)
* Nutritionally equivalent products with similar calorie counts may be substituted if recommended products cannot be found.
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ꢅ0
Shopping List
Quantities needed for listed items will depend
on your specific selections. Review your choices
and adjust the shopping list accordingly. It may be
helpful for you to photocopy this list each week
before doing your shopping.
meat, Poultry, fish and entrees
Chicken (thin sliced), turkey (thin sliced), tuna
(canned in water), sirloin steak (lean).
Canned soup:
Healthy Choice® Hearty Chicken, Campbell’s®
Healthy Request Hearty Vegetable Beef.
staples
Orange juice, skim milk, whole-wheat bread,
Promise Ultra® Vegetable Oil Spread, Italian
fat-free dressing, Dijon mustard, safflower oil,
noncaloric beverages (tea, decaffeinated coffee,
diet soft drinks, water).
frozen microwave dinners or entrees:
Lean Cuisine® Glazed Chicken Dinner, Lean
Cuisine® Lasagna with Meat Sauce, Lean Cuisine®
Lunch Express Broccoli & Cheddar Cheese over
Potato, Weight Watchers® Macaroni and Cheese,
Healthy Choice® Grilled Turkey Breast.
grains
Bagels, Sarah Lee® (frozen)
Cereals – 1.5 oz. (42 g) serving equals
approximately 165 calories; Kellogg’s® Low-Fat
Granola (without raisins), General Mills® Honey
Nut Clusters, General Mills® Basic 4.
Wheat germ, malted milk powder, popcorn
(microwave light).
fruits
Bananas, large (8 3/4 inches [22 cm] long), apples
(3-inch [7.6 cm] diameter), cantaloupes (5-inch
[12.7 cm] diameter), dried prunes, raisins.
vegetables
Lettuce, tomatoes, whole kernel corn (canned no
salt added), sweet peas, (canned no salt added),
sliced white potatoes (canned), cut beets (canned).
Dairy
Yogurt (light nonfat), cream cheese (light), cheese
(fat-free), low-fat frozen yogurt, Carnation® Instant
Breakfast packets, Champion UltraMet® Packets.
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ꢅꢀ
Q & A
q. i often get headaches when i eat only 1000
calories a day. what should i do?
the taste.
q. i’m a middle-aged woman who gets black and
blue marks on my legs when i diet. am i doing
anything wrong?
A. Your headaches may be caused by going longer
than three hours between meals or snacks. Try
spacing your meals and snacks where there are
fewer hours between them.
A. I doubt you are doing anything wrong. Such
black and blue marks are usually the result of an
increased level of estrogen circulating in your
body, which weakens the walls of the capillaries
and causes them to break under the slightest
pressure. When this happens, blood escapes and
a bruise occurs. Estrogen is broken down in the
liver, and so is fat. When you are dieting, your
liver breaks down the fat, leaving a lot more
estrogen in the bloodstream.
Some people who are used to drinking regular
coffee with caffeine notice headaches when they
stop consuming coffee for several days. If this is
the case with you, you might want to ease off the
coffee more gradually.
q. i don’t like red meat. i notice that the lean
Cuisine® lasagna with meat sauce contains
beef. what can i substitute for it?
It may be helpful to supplement your diet with a
little extra vitamin C each day to help toughen
the walls of the capillaries.
A. Lean Cuisine® has many other frozen dinners
that you may substitute for Lasagna with Meat
Sauce. Try to find one that contains the same
calories, with approximately 15 to 20 percent of
the calories coming from fat. Some of the Lean
Cuisine® dinners actually have too little fat for
my nutritional requirements.
q. i’m a 40-year-old woman with a teenage son
and daughter. my husband and i both want to
lose 10 pounds (4.5 kg) and the children would
also like to lose some weight. Can i put the
whole family on the program?
q. may i have dinner for lunch and lunch
for dinner?
A. It would be great if you could, but you cannot.
The number of calories per day is the problem.
Teenagers require significantly more calories
each day than 1500, which is the highest level.
Check with a registered dietician (RD) for
appropriate recommendations.
A. Yes.
q. i tend to get a headache when i drink
cold water. Can i drink water without it
being chilled?
A. Yes, but you won’t get the 123 calories or more
thermogenic effect from warming the cold water
to core body temperature. Try a more gradual
drinking of the cold water. You may have been
consuming it too quickly.
Your teenage son and daughter, however, could
follow the Bowflex® exercise routines.
q. i’m afraid that i might get large, unfeminine
muscles from some of the bowflex® exercises
you recommend in this course. what can i do
to prevent this from happening?
q. is it possible to drink too much water?
A. Certainly. To do so, however, you’d probably
have to drink four or five times as much per day
as I’m recommending. There are a few ailments
that can be negatively affected by large amounts
of fluid. If you feel you have a problem, check
with your doctor before starting the program.
A. You are worrying about large muscles
unnecessarily. Building large muscles requires
two conditions. First, the individual must have
long muscles and short tendons. Second, an
abundance of testosterone must be present in
the blood stream. Women almost never have
either of these conditions.
q. is bottled water better than tap water?
Under no circumstances could 99.99 percent
of American women develop excessively large
muscles. Progressive resistance exercise such
as with the Bowflex® machine will make your
muscles larger—but not excessively large—and
larger muscles will make your body firmer and
more shapely.
A. Research shows that bottled water is not always
higher quality water than tap water. The
decision to drink bottled water or not is usually
one of taste. If you dislike the taste of your tap
water, then drink your favorite bottled water.
But first you might want to try a twist of lemon
or lime added to the water from your tap. Some
people say it makes a significant difference in
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ꢅꢁ
Q & A
q. why is it so important i perform the bowflex®
exercises with a 4-second count on the lifting
and lowering?
sister, or other family member. You do not want
normal interpersonal problems to interfere with
the training.
A. Because a slow, smooth 4-second lifting followed
by a 4-second lowering involves more muscle
fibers more thoroughly than faster speeds of
movement. The more completely each involved
muscle fiber works simply means you’ll get
better muscle-building results.
q. why won’t you allow me to do aerobic dancing
on my off-days to speed up the loss of body fat?
A. Because doing so doesn’t speed up fat loss.
Aerobic dancing—and other activities such as
running, swimming, cycling, stair-stepping, and
racquetball—do not contribute significantly
to the fat-loss process. In fact, when added to
proper strength training they can actually retard
the reduction of fat.
q. i’m confused about how to breathe during each
bowflex® exercise?
A. Let’s say your goal is to do 10 repetitions on a
specific Bowflex® exercise that is performed in
the recommended 4-second lifting and 4-second
lowering style. Here are the proper breathing
guidelines to follow:
Fat loss is retarded in two ways. Too much
repetitive activity prevents maximum muscle
building by using up your recover ability. A well-
rested recover ability is necessary for muscle
growth. Too much activity—especially if you are
on a reduced-calorie diet—causes you to get the
blahs and quickly lose your enthusiasm. If this
happens, you’re sure to break your diet.
• Breathe normally during the first five repetitions.
• Take shorter, more shallow breaths during the
sixth, seventh, and eighth repetitions.
• Emphasize exhalation more than inhalation,
especially during the ninth and tenth
repetitions. Focus on good form and slow
movement.
The primary purpose of this program is to
lose fat in the most effective and most efficient
manner. Fat loss is prioritized and maximized by
building muscle at the same time. The muscle-
building process is optimized by a well-rested
recovery ability, which necessitates keeping your
strenuous and moderately strenuous activities to
a bare minimum.
• Do not hold your breath on any repetition.
Practice relaxing your face and neck. Do not
grit your teeth. Keep your eyes open and remain
alert.
Once you get your body fat to a low level, you
can add other activities—and I encourage you
to do so—to your weekly fitness schedule. For
now, follow the plan exactly as directed.
q. i’m not as disciplined and patient as i’d like
to be. how can i better stay on track with the
program?
A. One suggestion is to team up with a partner.
Most people are more motivated and make
better progress if they go through the program
with a friend. In selecting a training partner,
here are several things to keep in mind:
q. what happens after six weeks? how do i
continue the program if i need to lose
more weight?
A. You should repeat the program for as long as it
takes you to reach your goal. For example, it took
Barry Ozer three six-week sessions—18 weeks—to
lose all of his excessive fat, which amounted to
75 pounds (34 kg). There are, however, a few
guidelines and modifications to apply.
• Your partner should be similar to you in age
and condition.
• Your partner should be serious about getting
into shape and making a commitment. That
commitment means you’ll be exercising together
one hour, three times per week. Each of your
joint training sessions should take approximately
50 minutes: 25 minutes for your workout and 25
minutes supervising your partner’s workout.
Repeat the eating plan exactly as before: Men, go
back to 1500 calories a day for two weeks. Women,
go back to 1200 calories a day for two weeks.
Then, descend your calories in the same manner.
Keep your superhydration schedule at the
highest level. In other words, sip 1 5/8 gallons
(6.2 l) of ice-cold water each day.
• Your partner should be someone with whom you’ll
share a spirit of cooperation, not competition.
• Your partner should not be your spouse, brother,
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ꢅꢂ
Q & A
Continue your Bowflex® exercise routine at the
for maintenance, you do not have to increase
the resistance each week or so. If you can do 100
pounds for 12 repetitions on the leg extension,
then keep it on 100 pounds and do not go up to
105 pounds. You can maintain the 100-pound level
much easier that you can increase it. Second, you
do not need to train three times a week. You can
maintain your strength at twice a week.
highest level. Perform the same 10 exercises
three times per week. Try to get as strong as you
can in each exercise, while always focusing on
the 4-second count in both lifting and lowering.
q. i’m pleased that i lost the fat i wanted to lose.
what do i do to maintain my new body weight?
A. Once you’ve lost your excessive fat, your next
task is to maintain that status. Here are the
adjustments you need to make to your current
practices.
add variety to your bowflex® routines.
Now is the time to introduce more variety to
your routines by adding some new exercises
while removing some old ones. Below are two
sample routines.
adhere to a carbohydrate-rich, moderate-calorie
eating plan.
Instead of eating from 1000 to 1500 calories a day,
you’ll be consuming from 1600 to 2400 calories
per day. Maybe you can eat even more after your
new body weight has stabilized. Trial-and-error
experimentation is a must. Women should start
with 1600 calories, and men with 2000 calories
per day. Note what happens after a week. If your
body weight keeps going down, raise the calories
by 100 or 200, depending on how much weight you
lost during the last week. Soon, you should reach a
level where your body weight stabilizes. That level
is your daily calorie requirement. Naturally, you’ll
be able to consume other foods than those listed
in the Bowflex® eating plan. By then, however, you
should know the value of being a smart shopper
and a wise eater. Read labels. Compare nutritional
information. Be conscious of the ideal 60:20:20
ratio for carbohydrates, proteins, and fats.
maintenance routine 1
1. Seated Hip Abduction
2. Seated Hip Adduction
3. Seated Straight Leg Calf Raise
4. Chest Fly
5. Incline Bench Press
6. Shoulder Pullover
7. Shoulder Shrug
8. Standing Biceps Curl
9. Seated Wrist Curl
10. Seated Wrist Extension
maintenance routine 2
1. Standing Single Leg Curl
2. Leg Extension
3. Standing Lateral Raise
4. Seated Shoulder Press
5. Rear Deltoid Row
6. Decline Press
7. Reverse Curl
8. Seated Triceps Extension
9. Standing Low Back Extension
10. Abdominal Crunch
eat smaller meals more frequently.
You’ve been limiting your five meals per day to 300
calories if you’re a woman, or 500 calories if you’re
a man. You may now up the calories by 100. What
happens if during a single meal you eat more than
400 calories if you’re a woman, or 600 calories if
you’re a man? Don’t panic. Simply understand that
you will sometimes backslide. Learn to anticipate
these urges and take corrective action.
Look in your Bowflex Revolution® XP Owner’s
Manual for descriptions of the new exercises.
Be consistent with your Bowflex® machine
exercising, healthy eating, and superhydrating—and
your accomplishments may well exceed your goals.
Drink at least 1 gallon (3.8 l) of cold water each day.
You should realize by now the benefits of
consuming plenty of water each day. Make your
water bottle a permanent part of your lifestyle.
train on the bowflex® machine at least twice a
week.
There are two primary differences between
maintenance and strength-building routines. First,
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ꢅꢃ
Limited Warranty
original purchaser. Tampering with the unit will void
the warranty.
6-week satisfaction guarantee
We want you to know that the Bowflex Revolution®
XP home gym is a superior product. Your satisfaction
is guaranteed. If, for any reason, you are not 100%
satisfied with your Bowflex Revolution® XP home gym,
please follow the instructions below to return your
warranty
• 10 Years on machine and SpiraFlex® resistance packs.
Warranty terms may differ outside the USA.
merchandise and receive a refund of the purchase price, To make this warranty effective, you must completely fill
less shipping and handling.
out the Bowflex Revolution® XP Warranty Registration
Card within 30 days of purchase and return it to the
address on the Warranty Registration Card.
1. Call a Nautilus Representative at 1-800-605-3369 or
write to Nautilus, Inc. at 16400 SE Nautilus Drive,
Vancouver, WA 98683 for a Return Authorization
Number. Return Authorization will be granted if:
warranties Do not Cover
• Damage due to use by persons who weigh more
than 300 pounds (136 kg).
a. You purchased your Bowflex Revolution® XP
home gym directly from Nautilus or from a
certified Nautilus® dealer; and
• Damage due to normal wear and tear.
• Damage due to abuse, accident, failure to follow
instructions or warnings in the Owner’s Manual,
misuse, mishandling, accident or Acts of God
(such as floods, tornadoes, power surges, etc.).
• Use in any institutional or commercial settings such
as health clubs, schools, or recreation centers.
• Consequential or incidental damage.
b. You are calling within 6 weeks of the delivery date
of your merchandise.
Returns should be shipped to: Nautilus, 16400 SE
Nautilus Drive, Vancouver, Washington, USA 98683.
All returned merchandise must be properly packaged in
the original boxes and in good condition.
Some states do not allow the exclusion or limitation
of incidental or consequential damages, so the above
limitation or exclusion may not apply to you.
note: You are responsible for return shipping and
for any damage or loss to merchandise that occurs
during return shipment. we highly recommend that
you insure your shipment.
what we will repair
During your Warranty Coverage Period, Nautilus
will repair any Bowflex® equipment that proves to be
defective in materials or workmanship. In the event
repair is not possible, Nautilus, Inc., at its option, will
either replace your equipment or refund your purchase
price, less shipping and handling. Nautilus reserves the
right to substitute material of equal or better quality
if identical materials are not available at the time of
service under this Warranty. The replacement of the
product under the terms of the Warranty in no way
extends the Warranty period.
3. Please mark all boxes clearly with:
• Return Authorization Number • Your Name
• Your Address • Your Phone Number
Boxes without this information clearly marked on the
outside may be refused.
4. Please make copies of your original invoice and put
one in each box of merchandise. Your shipment
must be received within two weeks from the date
the Nautilus Representative issued you your Return
Authorization Number.
how to obtain service
Refunds may be denied or delayed if these instructions
are not completely followed. Satisfaction Guarantee
applies only to merchandise purchased by consumers
directly from Nautilus, and does not apply to sales made
by dealers or distributors.
To obtain service for a Bowflex® Fitness Product, contact
an authorized Bowflex® Fitness Retailer. You may also
contact a Nautilus representative at 800-628-8458 to help
you locate a dealer in your area.
how state law applies
This warranty gives you specific legal rights. You may
also have other rights, which vary from state to state.
what Does this warranty Cover?
Nautilus warrants to the original purchaser of
this Bowflex® product that the equipment is free
from defects in materials or workmanship, with
the exceptions stated below. This warranty is not
transferable or applicable to any person other than the
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Bowflex Revolution® XP Warranty Registration Card
IMPORTANT! MAIL WITHIN ꢂ0 DAYS OF PURCHASE
PLEASE PRINT CLEARLY – THANK YOU
Mr.
2. Mrs.
3. Ms.
4. Miss
Customer ID from Invoice
Name:
Address:
City:
Apt. #:
Zip:
State:
(
)
Phone number:
E-Mail address:
-
EXT.
Is this your primary address? Yes
Place of purchase:
No
Date of purchase:
M
M
D
D
Y
Y
Purchaser date of birth:
D
D
Y
Y
M
M
Gender: Male
Female
Marital status:
Married
Single
Including yourself, total number of people living in your household: (Examples: 01, 02, 03 …)
Would you like to receive additional information on healthy lifestyle products? Yes
Which best describes your family income: (US dollar figures)
No
Under $15,000
$25,000 – $34,999
$35,000 – $49,999
$50,000 – $74,999
$75,000 – $99,999
$100,000 – $149,999
Over $150,000
$15,000 – $24,999
What other types of exercise equipment do you own?
Did you receive this item as a gift? Yes
Name of original purchaser:
No
Original purchaser customer ID number:
Thanks for filling out this questionnaire. Your answers are important to us. Please check here if you would prefer
not to obtain information on new and interesting opportunities from other exciting companies.
©2007. Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, Bowflex Revolution and Power Rod are either registered trademarks or trademarks of Nautilus, Inc.
All other trademarks are owned by their respective companies.
Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS www.nautilus.com
Download from Www.Somanuals.com. All Manuals Search And Download.
• Damage due to abuse, accident, failure to
follow instructions or warnings, misuse,
mishandling, accident or Acts of God
(such as floods or power surges).
either replace your equipment or refund your
purchase price, less shipping and handling.
what is Covered
Nautilus, Inc. warrants to the original
purchaser of this Bowflex® product that the
equipment is free from defects in materials
or workmanship, with the exceptions stated
below. This warranty is not transferable
or applicable to any person other than
the original purchaser. Tampering with
the unit will void the warranty.
how to obtain service
to obtain service for a bowflex® fitness
Product, contact an authorized bowflex®
fitness retailer. You may also contact a
nautilus representative at 800-628-8458
to help you locate a dealer in your area.
• Use in any commercial or institutional
settings such as health clubs,
schools or recreation centers.
• Consequential or incidental damage.
Some states do not allow the exclusion or
limitation of incidental or consequential
damages, so the above limitation or
exclusion may not apply to you.
how state law applies
warranty Period
This warranty gives you specific legal
rightsrights. You may also have other rights
which vary from state to state.
• 10 years on machine and
Spiraflex® resistance packs.
what we will Do
warranties Do not Cover
During your Warranty Coverage Period,
Nautilus will repair any Bowflex® equipment
that proves to be defective in materials or
workmanship. In the event repair is not
possible, Nautilus, Inc., at its option, will
• Damage due to use by persons who
weigh more than 300 pounds (136 kg).
• Damage due to normal wear and tear.
Please fold over and tape before mailing
Please fold over and tape before mailing
Place
Stamp
Here
Bowflex Revolution® XP Home Gym
16400 SE Nautilus Drive
Vancouver, WA 98683
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ꢅ7
Important Contact Numbers
If you need assistance, please have both the serial number of your machine and the date of purchase available
when you contact the appropriate Nautilus office listed below.
Please record the following information for future reference.
To locate the serial number label on your machine, refer to the
Safety Warning Labels information in this manual.
Serial Number
Date of Purchase
OFFICES INTHE UNITED STATES:
INTERNATIONAL:
E-mail: [email protected]
For technical assistance and a list of distributors in your
area, please call or fax one of the following numbers.
• TECHNICAL/CUSTOMER SERVICE
Nautilus, Inc.
World Headquarters
16400 SE Nautilus Drive
Vancouver, Washington, USA 98683
Phone: 800-NAUTILUS (800-628-8458)
Email: [email protected]
Fax: 877-686-6466
• INTERNATIONAL CUSTOMER SERVICE
Nautilus International S.A.
Rue Jean Prouvé 6
1762 Givisiez / Switzerland
Tel: + 41-26-460-77-77
Fax: + 41-26-460-77-70
Email: [email protected]
• CORPORATE HEADQUARTERS
Nautilus, Inc.
BUSINESS OFFICES:
World Headquarters
• SWITzERLAND OFFICE
Nautilus Switzerland S.A.
Tel: + 41-26-460-77-66
Fax: + 41-26-460-77-60
16400 SE Nautilus Drive
Vancouver, Washington, USA 98683
Phone: 800-NAUTILUS (800-628-8458)
• GERMANY and AUSTRIA OFFICE
Nautilus GmbH
Tel: +49-2203-20-20-0
Fax: +49-2203-20-20-4545
• ITALY OFFICE
Nautilus Italy s.r.l.
Tel: +39-051-664-6201
Fax: +39-051-664-7461
• UNITED KINGDOM OFFICE
Nautilus UK Ltd.
Tel: +44-1908-267-345
Fax: +44-1908-267-346
• CHINA OFFICE
Nautilus Representative Office
Tel: +86-21-523-707-00
Fax: +86-21-523-707-09
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©2007 Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, and Bowflex Revolution are either registered trademarks or trademarks of Nautilus, Inc.
All other trademarks are owned by their respective companies.
Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, Washington, USA 98683 1-800-NAUTILUS www.nautilus.com
Printed in China
Download from Www.Somanuals.com. All Manuals Search And Download.
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