Bowflex Home Gym Xceed User Manual
™
The Bowflex Xceed  
Home Gym  
Owner’s Manual  
and Fitness Guide  
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PN 001-6906 Rev. B (08/06)  
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Table of Contents  
Specifications / Approvals . . . . . . . . . . . . . . . . . . . . . . . . . .2  
Important Safety Precautions. . . . . . . . . . . . . . . . . . . . . . . .3  
Safety Warning Labels . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4  
Get To Know Your Home Gym . . . . . . . . . . . . . . . . . . . . . 6  
How to Use Your Machine. . . . . . . . . . . . . . . . . . . . . . . . . . .7  
Define Your Goals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11  
Workout Guide . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13  
Crossover Narrow Pulldowns w/ Hand Grips . . . . . . . . . .35  
Seated Lat Pulldowns . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .36  
Seated Wide Lat Pulldowns . . . . . . . . . . . . . . . . . . . . . . . . .36  
Arm Exercises:  
Triceps Pushdown w/ Hand Grips . . . . . . . . . . . . . . . . . . . 37  
Triceps Hammer Pushdown. . . . . . . . . . . . . . . . . . . . . . . . . 37  
Triceps Pushdown w/ Bent Lat Bar . . . . . . . . . . . . . . . . . .38  
Triceps Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .38  
Hammer Triceps Extension . . . . . . . . . . . . . . . . . . . . . . . . .39  
Cross Triceps Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . .39  
Triceps Kickback . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .40  
Hammer Triceps Kickback. . . . . . . . . . . . . . . . . . . . . . . . . .40  
Resisted Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .41  
Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .41  
Concentration Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . .42  
Reverse Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .42  
Barbell Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .43  
Reverse Barbell Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . .43  
Seated Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .44  
Seated Biceps Hammer Curl . . . . . . . . . . . . . . . . . . . . . . . .44  
Wrist Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .45  
Wrist Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .45  
The Workouts:  
The 20 Minute Better Body Workout . . . . . . . . . . . . . . . . . 14  
Advanced General Conditioning. . . . . . . . . . . . . . . . . . . . . 14  
20 Minute Upper / Lower Body . . . . . . . . . . . . . . . . . . . . . 15  
Body Building . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16  
Circuit Training Anaerobic / Cardiovascular . . . . . . . . . . 17  
True Aerobic Circuit Training. . . . . . . . . . . . . . . . . . . . . . . 18  
Strength Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19  
Chest Exercises:  
Bench Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20  
Chest Fly. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20  
Decline Bench Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21  
Incline Bench Press. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21  
Abdominal Exercises:  
Shoulder Exercises:  
Trunk Rotation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .46  
Seated (resisted) Oblique Abdominal Crunch . . . . . . . . .46  
Seated (resisted) Abdominal Crunch . . . . . . . . . . . . . . . . . 47  
Reverse Fly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22  
Crossover Reverse Fly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22  
Crossover Rear Deltoid Rows . . . . . . . . . . . . . . . . . . . . . . . .23  
Crossover High Rear Deltoid Rows . . . . . . . . . . . . . . . . . . .23  
Lateral Shoulder Raise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24  
Forearm Lateral Shoulder Raise . . . . . . . . . . . . . . . . . . . . . 24  
Front Shoulder Raise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25  
Seated Shoulder Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25  
Shoulder Rotator Cuff (internal) . . . . . . . . . . . . . . . . . . . .26  
Shoulder Rotator Cuff (external) . . . . . . . . . . . . . . . . . . . .26  
Shoulder Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27  
Shoulder Shrug . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27  
Scapular Protraction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28  
Scapular Depression . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28  
Scapular Retraction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29  
Leg Exercises:  
Leg Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .48  
Squat. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .48  
Standing Hip Extension (knee bent) . . . . . . . . . . . . . . . . .49  
Standing Hip Extension (knee extended) . . . . . . . . . . . . .49  
Leg Kickback . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .50  
Hip Flexion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .50  
Dead Lift . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51  
Stiff Leg Dead Lift . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51  
Standing Hip Adduction . . . . . . . . . . . . . . . . . . . . . . . . . . .52  
Standing Hip Abduction . . . . . . . . . . . . . . . . . . . . . . . . . . . 52  
Calf Raise. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .53  
Back Exercises:  
Standing Shoulder Pullover w/ Bent Lat Bar . . . . . . . . . .30  
Standing Shoulder Pullover w/ Hand Grips . . . . . . . . . . .30  
Narrow Pulldowns w/ Bent Lat Bar . . . . . . . . . . . . . . . . . . 31  
Narrow Pulldowns w/ Hand Grips . . . . . . . . . . . . . . . . . . . 31  
Bent Over Row. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .32  
Crossover Bent Over Row. . . . . . . . . . . . . . . . . . . . . . . . . . .32  
Seated Lat Rows. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33  
Crossover Seated Lat Rows. . . . . . . . . . . . . . . . . . . . . . . . . .33  
Standing Low Back Extension . . . . . . . . . . . . . . . . . . . . . . .34  
Reverse Grip Pulldowns . . . . . . . . . . . . . . . . . . . . . . . . . . . .34  
Crossover Wide Pulldowns w/ Hand Grips . . . . . . . . . . . .35  
Muscle Chart. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .54  
Exercise Log . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .55  
Fast Fat Loss Now!  
By Ellington Darden, Ph.D. . . . . . . . . . . . . . . . . . . . . . . . . . 57  
™
Bowflex Xceed Home Gym Warranty Card . . . . . . . . . .77  
Warranty Information . . . . . . . . . . . . . . . . . . . . . . . . . . . . .79  
Important Contact Numbers. . . . . . . . . . . . . . . . . . . . . . . .80  
™
Bowflex Xceed Owner’s Manual  
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Specifications / Approvals  
Product Specifications:  
Product Weight  
157 lbs. (71 kg)  
Product Dimensions  
53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) high  
Workout Area  
96" (244 cm) long x 78" (198 cm) wide  
Over 60  
Number of Exercises  
®
Power Rod Resistance  
210 lbs. (95 kg)  
310 lbs. (141 kg.)  
410 lbs. (186 kg.)  
®
Power Rod Upgradability  
User Weight Limit  
300 lbs. (136 kg)  
Regulatory Approvals:  
Meets:  
EN957-1 Class H  
EN957-2 Class H  
Meets:  
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ASTM F2276-05  
ASTM F2216-05  
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Important Safety Precautions  
IMPORTANT SAFETY INSTRUCTIONS  
The following definition applies to the word “Warning” found throughout this manual:  
Used to call attention to POTENTIAL hazards that could result  
in personal injury or loss of life.  
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PRIOR TO USING THIS EQUIPMENT,  
OBSERVE THE FOLLOWING WARNINGS.  
• Read and understand the Owners  
Manual prior to using this machine.  
• Set up and operate this machine on a solid level  
surface.  
• This machine is for Consumer use only.  
• Read and understand all Warning Labels on this  
machine.  
• Do not use additional means to increase the  
resistance (lifting load) of this machine.  
• Keep Children away from this machine. Children  
must be supervised closely if they are near the  
equipment or are present during the operation of  
this equipment.  
• Be sure that the Selector Hook is correctly attached  
to the Rod End.  
• Select a workout area that provides a minimum  
clearance behind the rod box of 0.5 ft (15 cm) and  
a total width of 6.5 ft (2.0 m). Allow a minimum  
of 3.0 ft (0.9 m) free space in front of the machine.  
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.  
• Inspect this machine for loose parts or signs of wear. • Operate the machine in the manner described  
Pay special attention to Cables and Belts and their  
connections. Do not use if found in this condition;  
contact Nautilus Customer Service.  
in this manual. It can be hazardous to over-exert  
yourself during exercise.  
• Make sure that all positional adjustment devices are  
securely engaged.  
• This machine is designed for a User’s Weight Limit  
of 300 pounds (136 kg). Do not use if you are over  
this weight.  
• This machine contains moving parts. Use Caution.  
Do not wear loose clothing or jewelry.  
™
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Safety Warning Labels  
The following safety warnings are located on the Bowflex Xceed™ 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  
Nautilus Representative at 1-800-NAUTILUS (628-8458).  
Label 1  
Label 3  
Label 2  
Home Gym  
™
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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-NAUTILUS (1-800-628-8458) to obtain a  
new label.  
Label 1: Please make sure all users  
read, understand, and follow  
the warning labels on the  
Label 2: See figure 2 for “Caution”  
safety label.  
Location: Left and right side of rod  
home gym. See Figure 1 for  
general use safety label.  
box.  
Location: The warning label in Figure 1  
is located on the back side of  
the lat tower.  
Figure 2  
Label 3: See Figure 3 for “Do not  
hang” notice.  
Location: Top front of the lat tower.  
Figure 1  
Figure 3  
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Get to Know Your Machine  
50” Bent Lat  
Bar  
Pulley  
Upper Lat  
Tower  
Rod Caps  
Center Cross Bar  
®
Power Rod  
Resistance Rods  
Seat Back  
Pad  
Rod Hook  
Seat  
Cable  
Hand Grip  
Leg Attachment  
Rod Box  
Base Frame  
Platform  
Lower Pulley/ Squat  
Station  
™
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How to Use Your Machine  
®
WhenYou Are Not UsingYour  
Bowflex Xceed Home Gym  
Power Rod Resistance  
™
®
Power Rod resistance rods are made from a special  
®
composite material. Your rods are sheathed with a  
protective black rubber coating. Each rod is marked  
with its weight rating on the “Rod Cap.”  
Disconnect the cables from the Power Rod resistance  
rods when your are not  
using your Bowflex Xceed  
™
home gym. Use the rod  
binding strap included  
with your machine to  
bind all the rods together  
at the top. You can also  
place your cables and grips  
through the strap to keep  
them out of the way.  
Adjusting and  
Understanding  
the Resistance  
The standard Bowflex  
™
Xceed home gym comes  
with 210 pounds  
of resistance (one pair  
of 5 lb. (2.25 kg) rods,  
two pairs of 10 lb. (4.5  
kg) rods, one pair of  
30 lb. (13.5 kg) rods,  
and one pair of 50 lb.  
(22.5 kg) rods.  
Safety  
When hooking the Power  
®
Rod resistance rods to the  
cable hooks, do not stand  
directly over the tops of  
the rods. Stand off to one  
side when connecting and  
disconnecting the Power  
If you upgraded to a 310 (140 kg) or 410 pound (186  
kg) capacity you will have an additional one or two  
pair of 50 lb. (22.5 kg) rods, respectively.  
®
Rod resistance rods from  
the cables.  
®
Hooking Power Rod Resistance Rods  
to the Cables  
You may use one rod or  
several rods in combination,  
to create your desired  
resistance level.  
To hook multiple rods up  
to one cable, bend the  
closest rod toward the cable  
and place the cable hook  
through that rod cap. You  
can then hook up the next  
closest rod through the same  
cable hook.  
To Order Additional Sets  
of 50 lb. (22.5 kg) Power Rod  
®
Resistance Rods,  
Please Call 1-800-628-8458  
Hooking up the closest  
rod first prevents rods from  
crossing over the top of  
one another.  
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How to Use Your Machine  
™
The Bowflex Xceed® Home Gym Cable  
Routing  
The Bowflex Xceed Home Gym Pulley  
Positions  
As you use your home gym, you will connect the  
cables and pulleys in a variety of ways to perform the  
exercises. Refer to the illustrations below for proper  
cable routing.  
With the versatility to perform over 65 different  
exercises, the Bowflex Xceed home gym easily  
transitions from one exercise to another. Below is a  
guide to the five different pulley positions you will  
use to optimally perform your workout routine.  
™
Position One:  
Position Two:  
Lat Pulldown Position. Active  
pulleys are on lat tower.  
Standard Position – most  
common. Active pulleys are  
on center cross bar.  
Chest  
Exercises  
Position Three (optional):  
Leg Extension Position. Active  
pulleys are on the squat pulley  
frame.  
Position Four:  
Leg and Squat  
Exercises  
Squat position. Active pulleys  
are on squat pulley frame and on  
center cross bar.  
Position Five:  
Rowing position. Active pulleys  
are on squat pulley frame.  
Lat Pulldown  
Exercises  
™
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How to Use Your Machine  
Maintenance and Care of Your Bowflex Xceed® Home Gym  
Inspect your machine for any worn or loose components prior to use. Tighten or replace any worn or loose  
components prior to use. Pay close attention to cables, straps, or harness and their connections.  
Clean the bench with a non-abrasive household cleaner after each use. This will keep it looking new.  
Do not use automotive cleaner, which can make the bench too “slick.”  
Review all warning notices. The safety and integrity designed into a machine can only be maintained  
when the equipment is regularly examined for damage and repaired. It is the sole responsibility of  
the owner to ensure that regular maintenance is performed. Worn or damaged components shall  
be replaced immediately or the equipment removed from service until the repair is made. Only  
manufacturer supplied components shall be used to maintain/repair the equipment.  
™
If you have any questions regarding your Bowflex Xceed home gym, please contact our Customer  
Service Department at 1-800-605-3369 or by mail to: Customer Service, Nautilus, Inc. World  
Headquarters, 16400 SE Nautilus Drive, Vancouver, Washington, USA 98683.  
™
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How to Use Your Machine  
Hand Grips and Straps  
Lat Pulldown  
The hand grips fit snugly around your wrist, ankle,  
or instep. Attach grips to cables by snapping the  
cable clip onto the D-ring.  
The Lat Pulldown tower enhances exercises  
that work back, shoulders and triceps muscles.  
Safety:  
Standard Grip: Grasp the  
handle and cuff together to  
form a grip without inserting  
• Before using the Lat Pulldown, make sure  
that all fasteners are in place and tightened.  
your hand through the cuff  
portion. Most exercises utilize  
this grip. The Standard Grip also is used for  
Hammer Grip exercises, when you need to hold  
the hand grip vertically for greater wrist support.  
• Make sure that the Lat Tower’s cables are  
securely fastened to the regular Bowflex  
™
Xceed home gym cables.  
• Always use the bar holders to support the lat  
bar or remove the bar when not in use.  
Hand Cuff Grip: Slip your hand  
through the cuff so that the foam  
pad rests on the back of your  
• Do not hang from the Lat Tower nor attempt  
to perform “chin ups” from the bar.  
hand. Then grasp the remainder  
of the grip that is sitting in  
your palm. This method of gripping is great for  
exercises like front shoulder raises or any exercise  
where your palm is facing down.  
• Never pull on the bar unless there is  
resistance attached to it.  
Leg Extension  
Designed to add more effectiveness to all exercises  
where “leg work” is required.  
Ankle Cuff Grip: The cuff  
opening can be made larger to  
accommodate the ankle. Simply  
insert your hand in the cuff and  
slide it away from the handle.  
Insert your foot or ankle and tighten the grip by  
sliding the handle back toward the cuff.  
Safety:  
• Before using the Leg Extension, make sure  
that all fasteners are in place and tightened.  
• Make sure that the Leg Extension’s  
cables are securely fastened  
to the regular Bowflex  
Arch Cuff Grip: The cuff  
opening can also fit securely over  
the arch of your foot. For this  
grip, insert your foot through the  
cuff until it is around the arch of  
your instep, and tighten the cuff  
around your heel to secure the grip.  
™
Xceed home gym cables.  
• Always use the Lock Knob  
to secure the attachment to  
™
your Bowflex Xceed  
home gym.  
Abdominal Crunch Shoulder  
Harness: Attach the snap hooks  
to the D-rings on both ends of  
the harness. Sit on the bench.  
Place the harness on your  
shoulders letting the handles  
hang to your chest. Cross your  
arms and grab both handles.  
Grips manufactured under  
license agreement with Hands-  
On Sports & Gym Accessories,  
Inc. Patent #4756527  
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Define Your Goals  
Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here  
are some fitness components that will help you define your goals and choose your fitness program.  
Muscle Strength is the maximum force that 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 so you can 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 are 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 that are 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 is actually a more  
important factor than speed when attempting to  
improve power. When training to achieve muscular  
power, pick a resistance that fatigues you in the 3-5  
repetition range. When performing these reps, it is  
more important to think of contracting the muscles  
faster rather than attempting to move faster.  
Performing sport simulation exercises usually results  
in a deterioration of the motor pattern or skill. The  
biomechanically sound method of improving power  
in your sport is to train for power using the correct  
joint movements, as described in this manual. Then  
practice the skill associated with your sport, learning  
to apply this newly achieved power.  
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. 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 the below guidelines.  
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Define Your Goals  
Design Your Own Program  
Training variables. When designing your own  
program there are several variables that, when  
mixed properly, will equal the right fitness  
formula for you. In order to find out the best  
formula, you must experiment with several  
combinations of variables.  
Understand fitness and its components.  
Improperly designed programs can be dangerous.  
Take some time to review this manual as well as  
other fitness guides.  
Know your current fitness level. Before you start any  
fitness program you should consult a physician who  
will help you determine your current abilities.  
The variables are as follows:  
• Training Frequency: The number of times you  
train per week. We recommend daily activity but  
not daily training of the same muscle group.  
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.  
• Training Intensity: The amount of resistance  
used during your repetition.  
• Training Volume: The number of repetitions  
and sets performed.  
Select complementary exercises. Be sure to  
pair exercises that address compound joint  
movements and single joint movements. In  
addition, select exercises that address compli-  
mentary muscle groups.  
• Rest Intervals: The time you rest between sets  
and the time you rest between workouts.  
Once you’ve established a base of fitness, follow  
these basic principles:  
Put first things first. During each session, first work  
muscle groups that need the most training.  
• Isolate Muscle Groups: Focus work on specific  
muscle groups.  
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, or bicycling.  
• Progressive Loading: The gradual systematic  
increase of repetitions, resistance and exercise  
period.  
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Workout Guide  
Working Out  
Cool Down  
A workout begins in your mind’s eye. With  
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. Remember to gradually move  
yourself into a relaxed state.  
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 that you can focus on what you are about  
to do and think about achieving your end goal.  
Warming Up  
Breathing  
We recommend that you warm up by doing  
light stretching and performing light exercises  
on the Bowflex Xceed home gym.  
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:  
™
Your Routine  
The workout portion of your fitness routine is the  
series of exercises devoted to your particular goals.  
Remember, make sure to have fun!  
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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The Workouts  
20 Minute Better Body Workout  
Frequency: 3 Days Per Week (M-W-F) Time: About 20 Minutes  
Start by performing one set of each exercise. Warm up with a light resistance 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 that you can perform 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 one. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that would  
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  
Seated Lat Rows  
Crossover Rear Deltoid Rows  
Biceps Curl  
Triceps Pushdown  
Leg Extension  
Standing Low Back Extension  
Seated Abdominal Crunch  
Sets  
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  
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 have become just plain 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 would 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  
Seated Shoulder Press  
Triceps Pushdown  
Biceps Curl  
Sets  
1-3  
1-3  
1-3  
1-3  
1-3  
Reps  
10-12  
10-12  
10-12  
10-12  
10-12  
Legs  
Leg Extension  
Day 2 & 4  
Body Part  
Back  
Exercise  
Seated Lat Rows  
Seated Lat Pulldowns  
Crossover Rear Deltoid Row  
Biceps Curl  
Reverse Curl  
Standing Low Back Extension  
Seated 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  
Shoulders  
Arms  
Trunk  
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The Workouts  
20 Minute Upper/Lower Body  
Frequency: 4 Days Per Week (M-T-TH-F) Time: About 20 Minutes  
This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular  
benefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program  
training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to  
deteriorate. Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you perform. Move slowly  
on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count three seconds  
up and three seconds down.  
DAY 1 & 3  
Body Part  
Chest  
Back  
Shoulders  
Arms  
Exercise  
Bench Press  
Seated Lat Rows  
Crossover Rear Deltoid Rows  
Biceps Curl  
Sets  
1-3  
1-3  
1-3  
1-3  
1-3  
Reps  
12-15  
12-15  
12-15  
12-15  
12-15  
Triceps Extension  
DAY 2 & 4  
Body Part  
Legs  
Exercise  
Leg Extension  
Standing Hip Extension  
Standing Hip Abduction  
Standing Low Back Extension  
Seated Abdominal Crunch  
Sets  
1-3  
1-3  
1-3  
1-3  
1-3  
Reps  
12-15  
12-15  
12-15  
10-12  
10-12  
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 would 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 Rear Deltoid Row  
Lateral Shoulder Raise  
Shoulder Shrug  
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  
Shoulders  
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 Row  
Seated Lat Pulldowns  
Biceps Curl  
Reverse Curl  
Triceps Pushdown  
Triceps Extension  
Arms  
Body Part  
Legs  
Exercise  
Squat  
Leg Extension  
Standing Hip Extension  
Standing Low Back Extension  
Seated Abdominal Crunch  
Seated Oblique Abdominal Crunch  
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  
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 resting heart rate. Perform each rep of each exercise  
slowly and with perfect technique. Count three seconds up and three seconds down.  
Circuit 1  
Reps  
8-12  
8-12  
8-12  
8-12  
Body Part  
Chest  
Legs  
Back  
Trunk  
Exercise  
Bench Press  
Squat  
Seated Lat Row  
Seated Abdominal Crunch  
Circuit 2  
Reps  
8-12  
8-12  
8-12  
8-12  
8-12  
Body Part  
Shoulders  
Legs  
Back  
Trunk  
Arms  
Exercise  
Seated Shoulder Press  
Leg Extensions  
Seated Lat Pulldowns  
Standing Low Back Extension  
Biceps Curl  
Circuit 3  
Reps  
8-12  
8-12  
8-12  
Body Part  
Shoulders  
Arms  
Exercise  
Crossover Rear Deltoid Rows  
Triceps Pushdown  
Seated Oblique Crunch  
Trunk  
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The Workouts  
True Aerobic Circuit Training  
Frequency: 2-3 Times Per Week  
Time: About 20-60 Minutes  
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick,  
challenging routine. By returning to an aerobic exercise between each set you are increasing your aerobic capacity,  
endurance and burning fat as energy. The idea is to move quickly from exercise to exercise, taking only as much rest  
between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise.  
Initially, start with completing one round of Circuit 1. Then add an additional round of the same circuit. Once you reach  
three rounds of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases.  
Do not let your heart rate exceed 220 minus your resting heart rate. Perform each rep of each exercise slowly and with  
perfect technique. Count three seconds up and three seconds down.  
Any type of aerobic exercise can be used for this routine. Some examples are: jumping jacks, jogging in place  
or stair climbing.  
Circuit 1  
Reps  
8-12  
Body Part  
Chest  
Exercise  
Bench Press  
Aerobic Exercise  
Legs  
Aerobic Exercise  
Back  
Aerobic Exercise  
Trunk  
Aerobic Exercise  
30 – 60 Seconds  
Squat  
8-12  
8-12  
8-12  
30 – 60 Seconds  
Seated Lat Rows  
30 – 60 Seconds  
Seated Abdominal Crunch  
30 – 60 Seconds  
Circuit 2  
Reps  
8-12  
Body Part  
Shoulders  
Aerobic Exercise  
Legs  
Aerobic Exercise  
Back  
Aerobic Exercise  
Trunk  
Aerobic Exercise  
Arms  
Exercise  
Seated Shoulder Press  
30 – 60 Seconds  
Leg Extension  
30 – 60 Seconds  
Seated Lat Pulldowns  
30 – 60 Seconds  
Standing Low Back Extension  
30 – 60 Seconds  
Biceps Curl  
8-12  
8-12  
8-12  
8-12  
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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 would 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  
Chest Fly  
Seated Shoulder Press  
Crossover Rear Deltoid Rows  
Shoulder Shrug  
Sets  
2-4  
2-4  
2-4  
2-4  
2-4  
Reps  
5-8  
5-8  
5-8  
5-8  
5-8  
Shoulders  
Day 2  
Body Part  
Back  
Exercise  
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  
Seated Lat Row  
Seated Lat Pulldowns  
Biceps Curl  
Reverse Curl  
Triceps Pushdown  
Triceps Extension  
Arms  
Body Part  
Legs  
Exercise  
Squat  
Leg Extension  
Standing Low Back Extension  
Seated Abdominal Crunch  
Sets  
2-4  
2-4  
2-4  
2-4  
Reps  
5-8  
5-8  
8-12  
5-8  
Day 3  
Trunk  
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Chest Exercises  
Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)  
Muscles worked:  
START  
FINISH  
Chest muscles (pectoralis major). Also  
involves front shoulder muscles (anterior  
deltoid and triceps, located on the back  
of the upper arm.  
Position:  
Seated – facing outward  
Accessory:  
Hand Grips  
Pulleys:  
Center Cross Bar – wide position  
START  
ACTION  
Before you begin:  
• Sit and grasp hand grips.  
• Straighten arms to front.  
• Slowly move elbows out,  
simultaneously bending  
arms, keeping forearms in  
line with cables.  
Remove Leg Extension and adjust seat height.  
The pulleys should be in the wide position.  
• Be sure arms are directly in  
line with cables, palms facing  
down and wrists straight.  
• Raise chest and pinch shoulder  
blades together. Maintain a  
very slight, comfortable, arch  
in lower back.  
Key Points:  
• Stop when upper arms are  
straight out to the sides, level  
with shoulders.  
• Slowly press forward, moving  
hands toward center. Return to  
start position with arms straight  
to front at shoulder width. Keep  
chest muscles tightened.  
• Maintain a 90º angle between upper arms and  
torso throughout exercise.  
• Limit range of motion so elbows do not travel  
behind shoulders.  
• Keep shoulder blades pinched together and  
maintain good spinal alignment.  
Chest Fly – Shoulder Horizontal Adduction (Elbow Stabilized)  
START  
FINISH  
Muscles worked:  
Emphasizes chest muscles (pectoralis  
major). Involves front shoulder  
muscles (anterior deltoid).  
Position:  
Seated – facing outward  
Accessory:  
Hand Grips  
Pulleys:  
Center Cross Bar – wide position  
START  
ACTION  
Before you begin:  
Remove Leg Extension and adjust  
seat height. The pulleys should be in  
the wide position.  
• Sit and grasp hand grips.  
• Straighten arms to front.  
• Be sure arms are directly in line  
with cables, palms facing in and  
wrists straight.  
• Raise chest and pinch shoulder  
blades together. Maintain a  
slight, comfortable, arch in  
lower back.  
• Slowly move arms inward,  
maintaining the elbows  
in a slightly bent position  
throughout movement.  
• Stop when upper arms are  
straight out in front, level with  
shoulders.  
• Slowly return to start position.  
Keep chest muscles tightened  
during motion.  
Key Points:  
• Maintain 90º angle between upper  
arms and torso throughout exercise.  
• Limit range of motion so elbows do  
not travel behind shoulders.  
• Keep shoulder blades pinched  
together and maintain good spinal  
alignment.  
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Chest Exercises  
Decline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)  
Muscles worked:  
START  
FINISH  
Chest muscles (pectoralis major). Also  
involves front shoulder muscles (anterior  
deltoid) and triceps.  
Position:  
Seated (seat in lowest position)  
facing outward  
Accessory:  
Hand Grips  
Pulleys:  
Center Cross Bar – standard position  
START  
ACTION  
• Sit and grasp hand grips with  
cable and grip positioned  
beneath forearm.  
• Slowly move elbows outward,  
simultaneously bending arms,  
keeping forearms in line with  
cables at all times.  
BeforeYou Begin:  
Remove Leg Extension and adjust seat to  
lowest setting.  
• Lower arms 5-6 inches from stan-  
dard bench press position.  
• Straighten arms to front.  
• Be sure arms are directly in line  
with cables, palms facing down  
and wrists straight.  
• Raise chest and pinch shoulder  
blades together. Keep a gentle  
arch in lower back.  
Key Points:  
• Stop when upper arms are  
straight out to sides, 10º below  
shoulders.  
• Slowly press forward, moving  
hands toward center. Return to  
start position, arms straight at  
shoulder width, hands just above  
knees in line with cables. Keep  
chest muscles tightened..  
• Maintain 90º angle between upper arms and  
torso at the bottom of the motion, and slightly  
less than 90º at the top of the motion.  
• Limit range of motion so elbows do not travel  
behind shoulders.  
• Keep shoulder blades pinched together and  
maintain good spinal alignment.  
Incline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)  
Muscles worked:  
START  
FINISH  
Chest muscles (pectoralis major), especially  
upper portion. Also involves front shoulder  
muscles (anterior deltoid) and triceps.  
Position:  
Seated – facing outward  
Accessory:  
Hand Grips  
Pulleys:  
Center Cross Bar – wide position  
BeforeYou Begin:  
Remove Leg Extension and adjust  
seat height.  
START  
ACTION  
• Sit and grasp hand grips.  
• Straighten arms to front.  
• Slowly move elbows out, simul-  
taneously bending arms. Keep  
forearms in line with cables.  
Key Points:  
• Raise arms 6-8 inches above  
regular bench press position.  
• Keep arms in line with cables,  
palms down, wrists straight.  
• Raise chest and pinch shoulder  
blades together. Keep a slight,  
comfortable, arch in lower back.  
• Stop when upper arms are out  
to sides, 10º above shoulders.  
• Slowly press forward, moving  
hands toward center. Return  
to start position, with arms  
straight to front at shoulder  
width and in line with cables.  
• Upper arms will be 90º from sides of  
torso at the bottom of movement and  
slightly more than 90º from the front of  
torso at the top.  
• Limit range of motion so elbows do not  
travel behind shoulders.  
• Keep shoulder blades pinched together  
and maintain good spinal alignment.  
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Shoulder Exercises  
Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)  
Muscles worked:  
START  
FINISH  
Back portion of shoulder muscles (rear  
deltoids, rear portion of middle deltoids).  
Position:  
Standing – facing machine  
Seat:  
Removed  
Accessory:  
Hand Grips  
Pulleys:  
Center Cross Bar – narrow position  
START  
ACTION  
• Stand on platform.  
• Maintaining the same slight  
bend in arms, move elbows  
out and back, keeping a 90º  
angle between upper arms  
and sides of torso.  
BeforeYou Begin:  
• Grasp hand grips with palms  
facing floor, arms nearly  
straight.  
• Stand up straight and bend  
over slightly from hips until  
arms are in front of body at a  
90º angle to torso.  
Remove Leg Extension. The pulleys should  
be in the narrow position.  
Key Points:  
• Move until elbows are slightly  
behind shoulders, then  
slowly reverse the motion,  
keeping rear shoulder muscles  
tightened.  
• Maintain a 90º angle between  
upper arms and sides of torso  
throughout exercise.  
• Lift chest and pinch shoulder  
blades together.  
• Keep shoulder blades pinched together  
and maintain good spinal alignment.  
Crossover Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)  
Muscles worked:  
START  
FINISH  
Back portion of shoulder muscles  
(rear deltoids, rear portion of middle  
deltoids).  
Position:  
Standing – facing machine  
Accessory:  
Hand Grips  
Pulleys:  
Center Cross Bar – narrow position  
BeforeYou Begin:  
• Remove seat and leg extension. The  
pulleys should be in the narrow  
position.  
START  
ACTION  
• Stand on platform.  
• Maintaining same slight bend  
in arms, move elbows out and  
back, crossing cables as you  
pull arms back.  
• Cross arms in front of body and  
grasp hand grips (right grip in  
left hand and vice versa) with  
palms facing floor and arms  
nearly straight.  
• Stand up straight and bend  
over slightly from hips until  
arms are in front of body at a  
90º angle to torso.  
Key Points:  
• Keep a 90º angle between  
upper arms and sides of  
torso.  
• Move until elbows are slightly  
behind shoulders, then slowly  
reverse motion keeping rear  
shoulder muscles tightened.  
• Maintain 90º angle between upper  
arms and sides of torso throughout  
exercise.  
• Keep shoulder blades pinched  
together and maintain good spinal  
alignment.  
• Lift chest and pinch shoulder  
blades together.  
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Shoulder Exercises  
Crossover Rear Deltoid Rows – Elbow Flexion  
Muscles worked:  
Back portion of shoulder muscles  
(rear deltoids, rear portion of middle  
deltoids).  
START  
FINISH  
Position:  
Standing – facing machine  
Accessory:  
Hand Grips  
Pulleys:  
Center Cross Bar – narrow position  
BeforeYou Begin:  
START  
ACTION  
Remove Leg Extension and seat.  
Center Cross Bar Pulleys should be  
in narrow position.  
• Stand on platform.  
• Allowing arms to bend as you  
go, move elbows outward and  
backward keeping a 90º angle  
between upper arms and sides  
of torso.  
• Cross arms in front of body and  
grasp hand grips (right grip in  
left hand and vice versa) with  
palms facing down and arms  
nearly straight.  
• Bend over slightly from hips  
(not spine) and raise arms in  
front of body, 90º to torso.  
Key Points:  
• Maintain a 90º angle between upper  
arms and sides of torso.  
• Always point forearms in the  
direction of cables.  
• Move until elbows are slightly  
behind shoulders, then slowly  
reverse motion. Keep rear  
shoulder muscles tightened  
during entire motion.  
• Keep shoulder blades pinched  
together and maintain good spinal  
alignment.  
• To work one arm at a time, place non-  
working hand on top of bench for  
additional stabilization.  
• Lift chest, stand up straight with  
spine in good alignment and  
tighten trunk muscles.  
Crossover High Rear Deltoid Rows – Elbow Flexion  
Muscles worked:  
START  
FINISH  
Back portion of shoulder muscles  
(rear deltoids, rear portion of middle  
deltoids).  
Position:  
Standing – facing machine  
Accessory:  
Hand Grips  
Pulleys:  
Lat Tower  
BeforeYou Begin:  
START  
ACTION  
Remove Leg Extension and seat.  
• Stand on platform, with knees  
slightly bent.  
• Allowing arms to bend as you  
go, move elbows out and back  
keeping a 90º angle between  
upper arms and sides of torso.  
Key Points:  
• Cross arms and grab hand  
grips with palms facing down,  
arms straight (right hand on  
left hand grip and vice versa).  
• Keep shoulder blades pinched  
together and maintain good spinal  
alignment.  
• Always point forearms in direc-  
tion of cables.  
• Stand up straight and slightly  
lean back from hips.  
• Lift chest and pinch shoulder  
blades together.  
• Move until elbows are slightly  
behind shoulders, then slowly  
reverse motion. Keep rear  
shoulder muscles tightened.  
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Shoulder Exercises  
Lateral Shoulder Raise – Shoulder Abduction (Elbows Stabilized)  
Muscles worked:  
START  
FINISH  
Side shoulder muscles (middle  
deltoids), top muscle of rotator  
cuff (supraspinatus) and upper  
trapezius muscles.  
Position:  
Standing – facing outward  
Accessory:  
Hand Grips  
Pulleys:  
Squat Pulley Frame – use  
squat straps  
START  
ACTION  
• Stand on platform facing  
outward. Grasp hand grips with  
palms facing each other.  
• Raise arms out to sides to  
nearly shoulder level.  
BeforeYou Begin:  
Remove Seat and Leg Extension  
• Keep side of arm/elbow facing  
out/up throughout movement.  
• Slowly bring arms into start  
position without relaxing.  
• Attain good spinal posture and  
bend forward slightly at hip (15  
to 20º) by keeping spine straight  
and sticking rear end out. Do  
not bend at waist.  
Key Points:  
• DO NOT swing arms upward or  
move trunk.  
• Let arms hang directly in line  
with cables.  
• Elevate shoulders slightly toward  
back of head.  
Seated Forearm Lateral Shoulder Raise – Elbows Stabilized  
Muscles worked:  
START  
FINISH  
Side shoulder muscles (middle  
deltoids), top muscle of rotator  
cuff (supraspinatus) and upper  
trapezius muscles.  
Position:  
Seated – facing outward  
Accessory:  
Hand Grips over elbows  
Pulleys:  
Squat Pulley Frame – narrow  
position  
START  
ACTION  
• Slide hand grips over forearms  
until grip is cradled in elbow.  
• Raise arms out to sides to  
almost shoulder level.  
BeforeYou Begin:  
Remove Seat and Leg Extension  
• Let upper arms hang in  
line with cables and bend  
elbows 90º.  
• Elevate shoulders slightly  
toward the back of your head.  
• Keep side of forearms/elbows  
facing out/up throughout  
movement.  
• Slowly bring arms to start  
position without relaxing.  
Key Points:  
• DO NOT swing arms upward or  
move trunk.  
• Raise chest and pinch shoulder  
blades together.  
• Maintain a slight, comfortable,  
arch in lower back.  
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Shoulder Exercises  
Front Shoulder Raise – Shoulder Flexion (Elbow Stabilized)  
Muscles worked:  
START  
FINISH  
Front part of shoulder muscles (front  
deltoids) and front part of middle  
deltoids.  
Position:  
Standing – facing outward  
Accessory:  
Hand Grips  
Pulleys:  
Squat Pulley Frame  
BeforeYou Begin:  
Remove Leg Extension and seat. Use  
platform pulleys.  
START  
ACTION  
• Stand on platform facing  
outward with knees slightly  
bent. You may want to lean  
back against bench.  
• Arms may be moved alternately  
or together.  
• Keeping arms straight, move  
them forward, then up to  
shoulder height.  
• Slowly return arms beside  
torso and repeat.  
Key Points:  
• Keep chest lifted and abdominals tight-  
ened throughout entire motion and  
maintain good spinal alignment.  
• Keep chest up, ads tight and  
maintain a slight arch in  
lower back.  
• Grasp hand grips with palms  
facing machine and arms  
straight at sides.  
• Do not increase arch in lower back  
while lifting arms.  
Seated Shoulder Press – Shoulder Adduction (and Elbow Extension)  
Muscles worked:  
START  
FINISH  
Front portion of shoulder muscles  
(front deltoids and front part of  
middle deltoids), upper back muscles  
(upper trapezius), and triceps.  
Position:  
Seated – facing outward  
Accessory:  
Hand Grips  
Pulleys:  
Center Cross Bar – wide position  
START  
ACTION  
BeforeYou Begin:  
Remove Leg Extension and adjust  
seat height.  
• Sit facing outward, knees bent  
and feet flat on floor.  
• Straighten arms overhead,  
focusing on moving elbows up  
and in toward head.  
• Keep chest up, abs tight and  
maintain a slight arch in  
lower back.  
• Grasp hand grips with palms  
facing away from machine.  
• Slowly return to starting posi-  
tion keeping tension in front  
shoulder muscles.  
Key Points:  
• Keep abdominals tight throughout  
entire motion and maintain good  
spinal alignment.  
• Raise hand grips to just above  
shoulder level, keeping palms  
facing forward.  
• Do not let the arch increase in the  
lower back while pressing up.  
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Shoulder Exercises  
Shoulder Rotator Cuff – Internal Rotation  
Muscles worked:  
Front rotator cuff muscle  
(subscapularis).  
START  
FINISH  
Position:  
Standing – facing left or right  
Accessory:  
Hand Grips  
Pulleys:  
Center Cross Bar -wide position  
BeforeYou Begin:  
Remove Seat and Leg Extension  
START  
ACTION  
• Stand on platform with one  
side toward machine. Maintain  
• Rotate forearm toward abdomen,  
keeping elbow by side.  
Key Points:  
• Motion should be slow and  
controlled.  
good spinal alignment.  
• Slowly return to start position.  
• Grasp hand grip with arm  
closest to machine and draw  
upper arm into side, keeping  
elbow bent 90º.  
• Distance yourself from tower to  
eliminate slack in cable.  
• Do not rotate spine to get  
additional range of motion. Try  
for pure rotation of shoulder joint.  
More is not better!  
• Use light resistance only. Pick a  
resistance that you can perform  
12-15 perfect reps.  
• Use very light resistance.  
Shoulder Rotator Cuff – External Rotation  
Muscles worked:  
START  
FINISH  
Rear portion of rotator cuff  
(infraspinatus, teres minor muscles).  
Position:  
Standing – facing left or right  
Accessory:  
Hand Grips  
Pulleys:  
Center Cross Bar – wide position  
BeforeYou Begin:  
Remove Leg Extension and seat.  
START  
ACTION  
• Stand on platform with one  
side toward machine. Maintain  
good spinal alignment.  
• Rotate forearm away from  
abdomen and out to side,  
keeping elbow/upper arm  
by side.  
Key Points:  
• Motion should be slow and  
controlled.  
• Using arm furthest from rods,  
reach across body, grasp hand  
grip nearest you and draw  
arm back into side. Keep elbow  
bent 90º.  
• Do not rotate spine to get addi-  
tional range of motion. Try for pure  
external rotation of shoulder joint.  
More is not better!  
• Slowly return to start position.  
• Use light resistance only. Pick a  
resistance that allows you to perform  
12-15 reps.  
• Allow forearm to rest against  
abdomen and elbow against  
side, taking out some of the  
slack or in cables.  
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Shoulder Exercises  
Shoulder Extension – Elbows Stabilized  
Muscles worked:  
START  
FINISH  
Upper back (latissimus dorsi, teres major,  
rear deltoid muscles), muscles between  
shoulder blades (middle trapezius,  
rhomboid muscles) and triceps.  
Position:  
Standing – facing machine  
Accessory:  
Hand Grips  
Pulleys:  
Center Cross Bar – narrow position  
START  
ACTION  
BeforeYou Begin:  
• Stand on platform, facing  
machine, knees slightly bent,  
feet flat on floor.  
• Initiate by pinching shoulder  
blades together.  
Remove Leg Extension and seat.  
• Continue movement by  
moving hands in an arc, down  
and back toward hips.  
Key Points:  
• Grasp hand grips with palms  
facing floor.  
• Tighten trunk muscles to stabi-  
lize spine while maintaining a  
slight arch in lower back.  
• Do not lose spinal alignment, keep  
chest lifted.  
• Slowly return to start position.  
• Keep lats tightened throughout  
entire motion.  
• Release shoulder blades at end of  
each rep. Initiate new rep by retracting  
shoulder blades.  
Shoulder Shrug – Scapular Elevation  
Muscles worked:  
START  
FINISH  
Upper trapezius and associated smaller  
muscles of region.  
Position:  
Standing – facing machine  
Accessory:  
Hand Grips  
Pulleys:  
Squat Pulley Frame  
BeforeYou Begin:  
Remove Leg Extension and seat.  
START  
• Stand on platform facing  
machine.  
• Reach down and grasp hand  
grips with palms facing away.  
ACTION  
• Raise shoulders toward back of  
head, making sure neck/head  
does not move.  
Key Points:  
• Do not bend neck backward or forward  
while raising shoulders.  
• Slowly reverse motion, keeping  
upper trapezius muscles tight.  
• Do not slouch upon lowering  
shoulders.  
• Keep spine in good alignment through  
entire motion.  
• Let arms hang, extending  
toward pulleys.  
• Make sure both shoulders raise evenly.  
• For variation, bend forward slightly from  
hips, not spine.  
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Shoulder Exercises  
Scapular Protraction – Elbows Stabilized  
Muscles worked:  
START  
FINISH  
Serratus anterior muscles, the muscles  
on the side of the rib cage.  
Position:  
Seated – facing outward  
Accessory:  
Hand Grips  
Pulleys:  
Center Cross Bar – narrow position  
BeforeYou Begin:  
Remove Leg Extension and adjust seat  
height.  
START  
ACTION  
• Sit grasp hand grips.  
• Keeping arms straight and  
pointing in the same direction  
of cables, slowly move shoulder  
blades forward off bench.  
• Lie head back on bench and  
straighten arms to front.  
• Be sure arms are in line with  
cables, palms facing down and  
wrists straight.  
• Raise chest and pinch shoulder  
blades. Maintain a slight,  
comfortable, arch in lower back.  
Key Points:  
• Maintain a 90º angle between upper  
arms and torso throughout the exercise.  
• Slowly return to start position.  
• Movement is subtle and only  
occurs in shoulder.  
• Keep elbows straight.  
• Do not slouch forward in the upper  
spine to further the motion. Maintain  
a very slight arch in lower back  
at all times.  
Scapular Depression  
Muscles worked:  
Develops lower trapezius  
muscles, which stabilize and  
move shoulder blades.  
START  
FINISH  
Position:  
Seated – facing outward  
Accessory:  
50” Bent Lat Bar  
Pulleys:  
Lat Tower  
BeforeYou Begin:  
Remove Leg Extension and adjust  
seat height.  
START  
ACTION  
• Sit facing outward, knees bent,  
feet flat on floor.  
• Keeping arms straight, slide  
shoulder blades toward hips.  
• Grasp 50” Bent Lat Bar.  
• When shoulder blades are fully  
depressed, slowly return to start  
position.  
• Movement is subtle and only  
occurs in shoulder.  
Key Points:  
• Do not lose spinal alignment,  
keep chest lifted.  
• Tighten trunk muscles to stabi-  
lize spine while maintaining a  
slight arch in lower back.  
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Shoulder Exercises  
Scapular Retraction  
Muscles worked:  
START  
FINISH  
Develops muscles between shoulder  
blades (trapezius and rhomboids).  
Position:  
Seated on floor, facing machine  
Accessory:  
Hand Grips  
Pulleys:  
Squat Pulley Frame  
BeforeYou Begin:  
Remove Leg Extension and Seat  
START  
ACTION  
• Sit on floor facing machine.  
• Keeping arms straight,  
slowly pinch shoulder blades  
together.  
Key Points:  
• Grab hand grips with palms  
facing each other.  
• Place heels against end of plat-  
form, bend hips and knees,  
arms straight.  
• Do not bend torso forward.  
• Do not lose spinal alignment, keep  
chest lifted.  
• Do not pull with arm muscles.  
• When shoulder blades are  
fully retracted, slowly return  
to start position.  
• Lift chest, sit up straight with  
spine in good alignment and  
tighten trunk muscles.  
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Back Exercises  
Standing Shoulder Pullover – with Bent Lat Bar (Elbows Stabilized)  
Muscles worked:  
START  
FINISH  
Upper back (latissimus dorsi, teres major,  
rear deltoid muscles). Also involves chest  
(pectoralis major muscles) and triceps.  
Position:  
Standing – facing machine  
Accessory:  
50” Bent Lat Bar  
Pulleys:  
Lat Tower  
BeforeYou Begin:  
START  
ACTION  
Remove Seat and Leg Extension  
• Stand on platform.  
• Move hands in an arc down  
toward legs.  
• Keep knees slightly bent and  
feet flat on platform.  
• Extend arms overhead and  
grasp 50” Bent Lat Bar, palms  
facing down.  
• Tighten abs to stabilize spine  
while maintaining a slight arch  
in lower back.  
Key Points:  
• End with arms by sides,  
pressing shoulder blades down,  
completely tightening lats.  
• Control the return to start  
position by slowly moving  
arms overhead and releasing  
shoulder blades.  
• Do not lose spinal alignment. Relax neck,  
keep chest lifted, abs tight and maintain  
a very slight arch in lower back.  
• Keep lats tightened throughout  
entire motion.  
• Release shoulder blades at end of each  
rep. Initiate new rep by depressing  
shoulder blades.  
Standing Shoulder Pullover – with Hand Grips (Elbows Stabilized)  
Muscles worked:  
START  
FINISH  
Upper back (latissimus dorsi, teres major,  
rear deltoid muscles). Also involves chest  
(pectoralis major muscles)and triceps.  
Position:  
Standing – facing machine  
Accessory:  
Hand Grips  
Pulleys:  
Lat Tower  
START  
ACTION  
BeforeYou Begin:  
Remove Seat and Leg Extension:  
• Stand on platform.  
• Move hands in an arc down  
toward legs.  
• Keep knees slightly bent and  
feet flat on platform.  
• Extend arms overhead and  
grasp Hand Grips, palms  
facing down.  
• Tighten abs to stabilize spine  
while maintaining a slight arch  
in lower back.  
Key Points:  
• End with arms by sides,  
pressing shoulder blades down,  
completely tightening lats.  
• Control the return to start  
position by slowly moving  
arms overhead and releasing  
shoulder blades.  
• Do not lose spinal alignment. Relax neck,  
keep chest lifted, abs tight and maintain  
a very slight arch in lower back.  
• Keep lats tightened throughout entire  
motion.  
• Release shoulder blades at end of each  
rep. Initiate new rep by depressing  
shoulder blades.  
™
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Back Exercises  
Narrow Pulldowns with Bent Lat Bar – Shoulder Extension (with Elbow Flexion)  
Muscles worked:  
START  
FINISH  
Latissimus dorsi, teres major and rear  
deltoid, which make up the large  
pulling muscles of upper back. Also  
involves biceps group.  
Position:  
Seated – facing machine  
Accessory:  
50” Bent Lat Bar  
Pulleys:  
Lat Tower  
START  
ACTION  
BeforeYou Begin:  
• Grasp 50” Bent Lat Bar, palms  
facing down, and sit facing  
machine.  
• Pull shoulder blades down and  
together while drawing elbows  
down to front, and then in,  
toward sides of body.  
Remove Leg Extension  
Key Points:  
• Position thighs under  
pulleys. Sit upright with arms  
extending up. You may posi-  
tion hips under pulleys, but  
you must lean back slightly  
from the hips.  
• Do not lose spinal alignment.  
• At end of motion, arms should  
be near (not touching) sides,  
shoulder blades fully depressed  
toward hips, and forearms in line  
with cables (not forward).  
• Keep lats tightened throughout entire  
motion.  
• Maintain good spinal align-  
ment, chest lifted, abs tight  
and slight arch in lower back.  
• Slowly return to start position.  
Allow arms and shoulder blades to  
move up, w/o relaxing muscles.  
Narrow Pulldowns with Hand Grips – Shoulder Extension (with Elbow Flexion)  
Muscles worked:  
START  
FINISH  
Latissimus dorsi, teres major and rear  
deltoid, which make up the large  
pulling muscles of upper back. Also  
involves biceps group.  
Position:  
Seated – facing machine  
Accessory:  
Hand Grips  
Pulleys:  
Lat Tower  
START  
ACTION  
BeforeYou Begin:  
• Grasp Hand Grips, palms  
facing down, and sit facing  
machine.  
• Pull shoulder blades down and  
together while drawing elbows  
down and then in, toward sides  
of body.  
Remove Leg Extension  
Key Points:  
• Position thighs under pulleys  
and sit upright with arms  
extending up. You may posi-  
tion hips under pulleys but you  
must lean back slightly from  
the hips.  
• Do not lose spinal alignment.  
• At end of motion, arms should  
be near (not touching) sides,  
shoulder blades fully depressed  
toward hips and forearms in line  
with cables (not forward).  
• Keep lats tightened throughout  
entire motion.  
• Maintain good spinal align-  
ment, chest lifted, abs tight  
and a slight arch in lower back.  
• Slowly return to start position.  
Allow arms and shoulder blades  
to move up fully, without relaxing  
muscles.  
™
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Back Exercises  
Bent Over Row  
Muscles worked:  
START  
FINISH  
Latissimus dorsi, teres major and rear  
deltoid, which make up the large  
pulling muscles of upper back. Also  
involves biceps group.  
Position:  
Standing – facing machine  
Accessory:  
Hand Grips  
Pulleys:  
Squat Pulley Frame  
START  
ACTION  
BeforeYou Begin:  
• Stand on platform. Reach  
down and grasp hand grips,  
palms facing backward.  
• Move elbows back as you  
bring hand grips to a point  
below chest.  
Remove Seat and Leg Extension  
Key Points:  
• Let arms extend in direction  
of pulleys.  
• Keep back flat and knees bent.  
• Slowly reverse motion. Keep  
knees bent and back flat.  
• Do not bend neck backward or  
forward while raising bar.  
• Do not slouch when lowering  
hand grips.  
• Keep spine in good alignment  
through entire motion.  
Crossover Bent Over Row  
Muscles worked:  
Back portion of shoulder muscles  
(rear deltoids, rear part of middle  
deltoids).  
START  
FINISH  
Position:  
Standing – facing machine  
Accessory:  
Hand Grips  
Pulleys:  
Squat Pulley Frame  
BeforeYou Begin:  
START  
ACTION  
Remove Seat and Leg Extension  
• Stand on platform.  
• Move elbows back as you  
bring hand grips to a point  
below chest.  
• Cross arms and reach down  
and grasp hand grips, palms  
facing back.  
• Let arms extend in direction  
of pulleys.  
Key Points:  
• Do not bend neck backward or  
forward while raising bar.  
• Slowly reverse motion. Keep  
knees bent and back flat.  
• Do not slouch when lowering  
hand grips.  
• Keep spine in good alignment  
through entire motion.  
• Keep back flat and knees bent.  
™
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Back Exercises  
Seated Lat Rows – Shoulder Extension (and Elbow Flexion)  
Muscles worked:  
START  
FINISH  
Latissimus dorsi, teres major and rear  
deltoid muscles, which make up the  
large pulling muscles of upper back.  
Also involves biceps.  
Position:  
Seated on ground, facing machine  
Accessory:  
Hand Grips  
Pulleys:  
Squat Pulley Frame  
START  
ACTION  
BeforeYou Begin:  
• Grab hand grips with palms  
facing each other.  
• Pinch shoulder blades  
together.  
Remove Leg Extension and Seat  
• Place heels against end of plat-  
form, bend knees comfortably.  
• Sit up straight with spine in  
good alignment.  
• Pull upper arms down and  
back, brushing past sides of the  
body while keeping forearms  
pointing in direction of cable.  
Key Points:  
• Do not bend torso forward at any  
point.  
• Do not lose spinal alignment – keep  
chest lifted.  
• Slowly return to start position.  
• Release shoulder blades at end of each  
rep and initiate new rep by pinching  
shoulder blades.  
Crossover Seated Lat Rows – Shoulder Extension (and Elbow Flexion)  
Muscles worked:  
START  
FINISH  
Latissimus dorsi, teres major and rear  
deltoid muscles, which make up large  
pulling muscles of upper back. Also  
involves biceps.  
Position:  
Seated on the ground, facing  
machine  
Accessory:  
Hand Grips  
Pulleys:  
Squat Pulley Frame  
START  
ACTION  
• Cross arms and grasp hand  
grips (right grip in left hand  
and vice versa) with palms  
facing each other.  
• Pinch shoulder blades  
together.  
BeforeYou Begin:  
Remove Leg Extension  
• Pull upper arms down and  
back, brushing past sides of  
body while keeping forearms  
pointing in direction of cable.  
Key Points:  
• Place heels against end of plat-  
form, bend knees comfortably.  
• Sit up straight, spine in good  
alignment.  
• Do not bend torso forward at any  
point.  
• Slowly return to start position.  
• Do not lose spinal alignment, keep  
chest lifted.  
• Release shoulder blades at end  
of each rep. Initiate new rep by  
pinching shoulder blades.  
™
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Back Exercises  
Standing Low Back Extension – with Hip Extension  
Muscles worked:  
START  
FINISH  
Muscles in lower back (erector spinae,  
deep spinal muscles), lower back muscles,  
gluteus maximus and hamstrings.  
Position:  
Standing – facing outward  
Accessory:  
Hand Grips  
Pulleys:  
Squat Pulley Frame – standard position  
BeforeYou Begin:  
START  
ACTION  
Remove Seat and Leg Extension  
• Stand facing out.  
• Keep chest lifted, move entire  
torso up as a unit by pivoting  
at hips.  
• Slide hand grips up over  
forearms to elbows.  
• Bend knees comfortably, cross  
arms in front of chest and pull  
hand grips tightly to chest.  
• Lift chest, tighten trunk muscles  
and arch lower back slightly. Pinch  
shoulder blades together slightly.  
Key Points:  
• Keep chest lifted and a very slight arch in  
lower back at all times.  
• Slowly return to start position  
without slouching or changing  
spinal alignment.  
• Move from hips only, not waist. Do not  
increase or decrease the arch in lower  
back during the movement.  
• Lean forward from hips, slightly  
letting out tension in the cables.  
Reverse Grip Pulldowns – LatTower – Shoulder Extension (with Elbow Flexion)  
Muscles worked:  
START  
FINISH  
Latissimus dorsi, teres major and rear  
deltoid. Also involves biceps group.  
Position:  
Seated – facing machine  
Accessory:  
Hand Grips  
Pulleys:  
Lat Tower  
BeforeYou Begin:  
Remove Leg Extension  
START  
ACTION  
• Grasp hand grips with an under-  
hand grip, at a comfortable  
width, then sit on seat.  
• Pull shoulder blades down  
and together while drawing  
elbows down to sides, then in,  
toward body.  
Key Points:  
• Do not lose spinal alignment.  
• Keep lats tightened throughout entire  
motion.  
• Position thighs under pulleys  
and sit upright with arms  
extending up. You may position  
hips under pulleys but you must  
lean back slightly from the hips  
(not the waist).  
• Maintain good spinal alignment,  
chest lifted, abs tight, and a  
slight arch in lower back.  
• At end of motion, arms should  
be drawn near sides (although  
may not be touching sides),  
shoulder blades fully depressed  
towards hips and forearms in  
line with direction of cables.  
• Slowly return to start position  
allowing arms and shoulder  
blades to move up, without  
relaxing muscles.  
™
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Back Exercises  
Crossover Wide Pulldowns – Shoulder Extension (with Elbow Flexion)  
Muscles worked:  
START  
FINISH  
Latissimus dorsi, teres major and rear  
deltoid. Also involves chest (pectoralis  
major) muscles and triceps muscles.  
Position:  
Seated – facing machine  
Accessory:  
Hand Grips  
Pulleys:  
Lat Tower  
BeforeYou Begin:  
START  
ACTION  
Remove Leg Extension  
• Cross arms, then grasp hand  
grips with palms facing forward  
(right grip in left hand and vice  
versa). Sit on seat.  
• Pull shoulder blades down and  
together while drawing elbows  
out, away from sides.  
Key Points:  
• Do not lose spinal alignment.  
• At end of motion, arms should be  
drawn away from sides, shoulder  
blades fully depressed toward  
hips, and forearms in line with  
direction of cables.  
• Slowly return to start position.  
Allow arms and shoulder blades  
to move fully up, without relaxing  
muscles.  
• Keep lats tightened throughout entire  
motion.  
• Do not lean backward as you pull.  
• Position thighs under pulleys  
and sit up with arms extending  
upward. You may position hips  
under pulleys but you must lean  
back from hips (not waist).  
• Maintain good spinal alignment,  
chest up, abs tight and a slight  
arch in lower back.  
Crossover Narrow Pulldowns – Shoulder Extension (with Elbow Flexion)  
Muscles worked:  
START  
FINISH  
Latissimus dorsi, teres major and rear  
deltoid. Also involves biceps group.  
Position:  
Seated – facing machine  
Accessory:  
Hand Grips  
Pulleys:  
Lat Tower  
BeforeYou Begin:  
Remove Leg Extension  
START  
ACTION  
• Cross arms, then grasp hand  
grips with palms facing down  
(left grip in right hand and vice  
versa). Sit on seat.  
• Pull shoulder blades down and  
together while drawing elbows  
down to sides, and then in,  
toward body.  
Key Points:  
• Do not lose spinal alignment.  
• Keep lats tightened throughout  
entire motion.  
• Position thighs under pulleys  
and sit up with arms extending  
upward. You may position hips  
under pulleys but you must lean  
back from hips (not waist).  
• At end of motion, arms should be  
drawn near sides (although not  
touching sides), shoulder blades  
fully depressed toward hips and  
forearms up, in line with cables.  
• Maintain good spinal alignment,  
chest lifted, abs tight and a  
slight arch in lower back.  
• Slowly return to start position  
allowing arms and shoulder  
blades to move fully up, without  
relaxing muscles.  
™
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Back Exercises  
Seated Lat Pulldowns – Shoulder Adduction (with Elbow Flexion)  
Muscles worked:  
START  
FINISH  
Latissimus dorsi, teres major and rear  
deltoid. Also involves biceps group.  
Position:  
Seated – facing machine  
Accessory:  
Hand Grips  
Pulleys:  
Lat Tower  
BeforeYou Begin:  
Remove Leg Extension  
START  
ACTION  
• Hold arms out to sides at  
shoulder height. Bend elbows  
90º, hands slightly less than  
elbow width.  
• Pull shoulder blades down  
and together while drawing  
elbows down to sides, then in,  
toward trunk.  
Key Points:  
• Maintain good spinal alignment, chest  
lifted, abs tight and a slight arch in  
lower back.  
• Grasp hand grips at same width  
as above, then sit down with  
arms extending upward.  
• You may position hips under  
pulleys but only lean back  
slightly from hips (not the waist).  
• At end of motion, arms should be  
drawn near sides (not touching  
sides), shoulder blades fully  
depressed toward hips and fore-  
arms up in line with cables.  
• Slowly return to start position.  
Allow arms and shoulder blades to  
move up, w/o relaxing muscles.  
• Keep lats tightened throughout entire  
motion.  
• Do not let grips touch chest.  
Seated Wide Lat Pulldowns – Shoulder Adduction (with Elbow Flexion)  
Muscles worked:  
START  
FINISH  
Latissimus dorsi, teres major and rear  
deltoid. Also involves biceps group.  
Position:  
Seated – facing machine  
Accessory:  
50” Bent Lat Bar  
Pulleys:  
Lat Tower  
BeforeYou Begin:  
Remove Leg Extension  
START  
ACTION  
• Grasp 50” Bent Lat Bar at a  
comfortable, wide grip, then sit  
with arms extending up.  
• Pull shoulder blades down  
and together while drawing  
elbows down to sides, then in,  
toward trunk.  
Key Points:  
• Do not lose spinal alignment.  
• Keep lats tightened throughout entire motion.  
• You may position hips under  
pulleys but you must lean back  
slightly from hips (not the waist).  
• Maintain good spinal alignment,  
chest lifted, abs tight and a slight  
arch in lower back.  
• If you can’t complete the exercise with hands  
in the wide position, bring hands closer  
together.  
• 50” Bent Lat Bar may not touch  
chest, but, at end of motion, arms  
should be drawn near sides (not  
touching sides), shoulder blades  
fully depressed toward hips and  
forearms up in line with cables.  
• Slowly return to start position,  
Allow arms and shoulder blades  
to move fully upward, without  
relaxing muscles.  
™
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Arm Exercises  
Triceps Pushdown – Elbow Extension  
Muscles worked:  
START  
FINISH  
Triceps muscles.  
Position:  
Standing – facing machine  
Accessory:  
Hand Grips  
Pulleys:  
Lat Tower  
BeforeYou Begin:  
Remove Seat and Leg Extension  
START  
ACTION  
Key Points:  
• Stand on platform.  
• Keep upper arms stationary  
and elbows next to sides of  
torso. Slowly allow elbows to  
bend, moving hands in arcing  
motion away from legs and up.  
• Keep upper arms motionless.  
• Grasp hand grips at shoulder  
width, palms down.  
• Bring arms down to sides, elbows  
straight. This is Start Position.  
• Bend over slightly from hips,  
so shoulders are directly over  
hands. Lift chest and tighten  
abs to stabilize spine. Maintain a  
slight arch in lower back.  
• Keep wrists straight.  
• Tighten triceps throughout exercise  
and control motion on the way up.  
• Maintain good posture by keeping  
chest lifted and abs tight. Maintain a  
very slight arch in the lower back.  
• Stop at 90º.  
• Think about tightening triceps.  
Slowly reverse arcing motion  
and straighten arms fully.  
Triceps Hammer Pushdown – Elbow Extension  
Muscles worked:  
START  
FINISH  
Triceps muscles.  
Position:  
Standing – facing machine  
Accessory:  
Hand Grips in “Hammer Grip”  
Pulleys:  
Lat Tower  
BeforeYou Begin:  
Remove Seat and Leg Extension  
START  
ACTION  
Key Points:  
• Stand on platform.  
• Keep upper arms stationary  
and elbows next to sides of  
torso. Slowly allow elbows to  
bend, moving hands in arcing  
motion away from legs and up.  
• Keep upper arms motionless.  
• Grasp hand grips at shoulder  
width, with grips in vertical  
hammer position.  
• Bring arms down to sides, elbows  
straight. This is Start Position.  
• Bend over slightly from hips,  
so shoulders are directly over  
hands. Lift chest and tighten  
abs to stabilize spine. Maintain a  
slight arch in lower back.  
• Keep wrists straight.  
• Tighten triceps throughout exercise  
and control motion on the way up.  
• Maintain good posture by keeping  
chest lifted and abs tight. Maintain  
slight arch in lower back.  
• Stop at 90º.  
• Think about tightening triceps.  
Slowly reverse arcing motion  
and straighten arms fully.  
™
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Arm Exercises  
Triceps Pushdown – with Bent Lat Bar (Elbow Extension)  
Muscles worked:  
START  
FINISH  
Triceps muscles.  
Position:  
Standing – facing machine  
Accessory:  
50” Bent Lat Bar  
Pulleys:  
Lat Tower  
BeforeYou Begin:  
Remove Leg Extension and Seat  
START  
ACTION  
Key Points:  
• Stand on platform.  
• Keep upper arms stationary  
and elbows next to sides of  
torso. Slowly allow elbows to  
bend, moving hands in arcing  
motion away from legs and up.  
• Keep upper arms motionless.  
• Grasp 50” Bent Lat Bar at  
shoulder width, palms down.  
• Bring arms down to sides,  
elbows straight. This is Start  
Position.  
• Bend over from hips, so shoul-  
ders are over hands. Lift chest  
and tighten abs to stabilize  
spine while maintaining a  
slight arch in lower back.  
• Keep wrists straight.  
• Tighten triceps throughout exercise  
and control motion on the way up.  
• Maintain good posture by keeping  
chest lifted, abs tight. Maintain a very  
slight arch in lower back.  
• Stop at 90º.  
• Think about tightening triceps.  
Slowly reverse arcing motion  
and straighten arms fully.  
Triceps Extension – Elbow Extension  
Muscles worked:  
START  
FINISH  
Triceps muscles.  
Position:  
Seated – facing outward  
Accessory:  
Hand Grips  
Pulleys:  
Center Cross Bar – narrow position  
BeforeYou Begin:  
Remove Leg Extension and adjust  
seat height.  
START  
ACTION  
• Bend knees and place feet  
flat on floor.  
• Keep upper arm stationary.  
Slowly straighten elbows  
Key Points:  
• Keep upper arms/shoulders  
motionless.  
allowing hands to move in  
arcing motion above head.  
• Slowly reverse arcing motion  
until elbows are bent again.  
• Reach behind and grasp one or  
both of the hand grips, palms  
facing away.  
• Keep elbows above shoulders,  
directly in line with cables,  
palms facing out, wrists straight.  
• Keep wrists straight.  
• Tighten triceps throughout  
exercise and control motion on  
the way down.  
• Raise chest and pinch shoulder  
blades together. Maintain a  
slight, comfortable, arch in  
lower back.  
™
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Arm Exercises  
HammerTriceps Extension – Elbow Extension  
Muscles worked:  
START  
FINISH  
Triceps muscles.  
Position:  
Seated – facing outward  
Accessory:  
Hand Grips in “Hammer Grip”  
Pulleys:  
Center Cross Bar – narrow position  
BeforeYou Begin:  
Remove Leg Extension and adjust seat  
height.  
START  
ACTION  
• Bend knees. Place feet flat  
on platform.  
• Keep upper arm stationary.  
Slowly straighten elbows,  
allowing hands to move in  
arching motion above head.  
Key Points:  
• Keep upper arms/shoulders  
motionless.  
• Reach behind and grasp one  
or both of the hand grips in the  
vertical hammer grip position.  
• Keep elbows above shoulders,  
directly in line with cables, palms  
facing down, wrists straight.  
• Keep wrists straight.  
• Slowly reverse arcing motion  
until elbows are bent again.  
• Tighten triceps throughout  
exercise and control the motion  
on the way down.  
• Raise chest and pinch shoulder  
blades together. Maintain a slight,  
comfortable, arch in lower back.  
CrossTriceps Extension  
Muscles worked:  
START  
FINISH  
Triceps muscles.  
Position:  
Seated – facing outward  
Accessory:  
Hand Grips in “Hammer Grip”  
Pulleys:  
Center Cross Bar – narrow position  
BeforeYou Begin:  
Remove Leg Extension  
START  
ACTION  
Key Points:  
• Reach over shoulder and grasp  
a hand grip. Using the Hammer  
Grip, bend elbow until hand is  
in front of chest, palm down.  
• Keep upper arm stationary.  
Bend elbow, moving hand in  
arcing motion across chest.  
• Keep upper arm motionless.  
• Keep wrist straight.  
• Tighten triceps throughout  
exercise and control motion  
on the way down.  
• Keep knees bent and feet flat  
on floor.  
• Stop motion when arm is  
straight, then slowly reverse arc  
motion until elbow is back in  
start position.  
• Lay head back against bench  
and straighten arm to front.  
• With free hand, lightly grasp  
back of arm near elbow, to stabi-  
lize working arm.  
• Raise chest and pinch shoulder  
blades together. Maintain a  
slight arch in lower back.  
™
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Arm Exercises  
Triceps Kickback  
Muscles worked:  
START  
FINISH  
Triceps muscles.  
Position:  
Standing – facing machine  
Accessory:  
Hand Grips  
Pulleys:  
Center Cross Bar – narrow position  
BeforeYou Begin:  
Remove Seat and Leg Extension  
START  
ACTION  
Key Points:  
• Stand on platform.  
• Straighten elbow while keeping  
upper arm completely still.  
• Maintain spinal alignment.  
• Keep chest lifted and maintain  
a slight arch in lower back.  
• Support yourself with one arm  
on the horizontal bar and grasp  
a hand grip with free hand,  
palm facing backward.  
• Keep arm at side and wrist straight  
throughout entire motion.  
• Tighten triceps throughout exercise  
and control motion.  
• When arm is straight, slowly  
return to start position.  
• Keep palms facing upward.  
• Draw elbow back so upper  
arm is beside body, elbow bent  
approximately 90º.  
HammerTriceps Kickback  
Muscles worked:  
START  
FINISH  
Triceps muscles.  
Position:  
Standing – facing machine  
Accessory:  
Hand Grips in “Hammer Grip”  
Pulleys:  
Center Cross Bar – narrow position  
BeforeYou Begin:  
Remove Seat and Leg Extension  
START  
ACTION  
Key Points:  
• Stand on platform.  
• Straighten elbow while keeping  
upper arm completely still.  
• Maintain spinal alignment.  
• Keep chest lifted and maintain  
a slight arch in lower back.  
• Support yourself with one arm  
on horizontal bar and grasp  
a hand grip in the vertical  
hammer grip position with free  
hand, palm facing in.  
• Keep arm at side and wrist straight  
throughout motion.  
• Tighten triceps throughout exercise  
and control motion.  
• Maintain Hammer Grip throughout  
exercise.  
• When arm is straight, slowly  
return to start position.  
• Draw elbow back so upper arm  
is beside body and elbow bent  
approximately 90º.  
™
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Arm Exercises  
Resisted Dip – Elbow Extension  
Muscles worked:  
START  
FINISH  
Triceps muscles.  
Position:  
Standing – facing outward  
Accessory:  
Hand Grips  
Pulleys:  
Lat Tower  
BeforeYou Begin:  
Remove Seat and Leg Extension  
START  
ACTION  
Key Points:  
• Stand on the platform facing  
away from machine. Reach  
• Straighten arms down, focusing  
on moving elbows down and  
inward toward hips.  
• Keep back straight and knees  
slightly bent.  
back and grab hand grips with  
thumbs on inside toward body.  
• Cable should be between arm  
and body.  
• Keep the abdominals tight  
throughout the entire motion and  
maintain good spinal alignment.  
• Slowly return to start posi-  
tion keeping tension in back  
shoulder muscles.  
• Upper arms should be at a 90º  
angle from torso.  
Biceps Curl – Elbow Flexion (in Supination)  
Muscles worked:  
START  
FINISH  
Biceps muscles.  
Position:  
Standing – facing machine  
Accessory:  
Hand Grips  
Pulleys:  
Squat Pulley Frame  
BeforeYou Begin:  
Remove Seat and Leg Extension  
START  
ACTION  
Key Points:  
• Stand on platform.  
• Curl hand grips forward, then  
up, and then in toward shoul-  
ders while keeping elbows  
at sides and upper arms  
completely still.  
• Keep elbows at sides.  
• Bend down and grasp hand  
grips with palms forward.  
• Stand with upper arms by  
sides. Lift chest, tighten abs  
and maintain a slight arch in  
lower back.  
• Keep wrists straight.  
• Keep trunk muscles tight and main-  
tain a very slight arch in lower back.  
• Slowly lower to start position  
by performing the same arcing  
motion.  
™
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Arm Exercises  
Concentration Biceps Curl – Elbow Flexion (in Supination)  
Muscles worked:  
START  
FINISH  
Biceps muscles.  
Position:  
Standing – right or left side facing  
machine  
Accessory:  
Hand Grips  
Pulleys:  
Squat Pulley Frame  
BeforeYou Begin:  
Remove Seat and Leg Extension  
START  
ACTION  
• Stand on platform, one side  
toward machine.  
• Curl hand grip away from  
cable, then up toward shoulder  
while keeping upper arm  
completely motionless and  
elbow pointing toward the  
floor at all times.  
Key Points:  
• Keep elbow pointing toward floor  
at all times.  
• With hand closest to Power  
®
Rod resistance rods, grasp  
• Keep wrist straight.  
• Bend at hips, not at the waist.  
• Keep back straight, chest up  
and maintain a very slight arch in  
lower back.  
hand grip.  
• Keeping back straight, bend  
at hips and knees, until trunk  
is parallel to floor. Place unin-  
volved hand on thigh to help  
stabilize.  
• Slowly return to start position  
performing the same arc of  
motion.  
Reverse Curl – Elbow Flexion (in Pronation)  
Muscles worked:  
START  
FINISH  
Deep arm muscle(brachialis).  
Also the front forearm muscle  
(brachioradialis) and biceps.  
Position:  
Standing – facing machine  
Accessory:  
Hand Grips  
Pulleys:  
Squat Pulley Frame – with squat straps  
BeforeYou Begin:  
START  
ACTION  
Remove Seat and Leg Extension  
• Stand on platform.  
• Keeping palms facing down,  
slowly curl hand grips forward,  
then up, then in toward  
shoulders while keeping  
elbows at sides and upper  
arms completely still.  
• Bend down and grasp hand  
grips with palms facing  
backward.  
Key Points:  
• Keep elbows at sides.  
• Keep wrists straight.  
• Stand with arms by sides.  
• Keep trunk muscles tight and  
maintain a very slight arch in  
lower back.  
• Lift chest, tighten abs and  
maintain slight arch in  
lower back.  
• Slowly lower to start position.  
™
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Arm Exercises  
Barbell Biceps Curl – Elbow Extension  
Muscles worked:  
START  
FINISH  
Biceps muscles.  
Position:  
Standing – facing machine  
Accessory:  
Squat Bar – with squat straps  
Pulleys:  
Squat Pulley Frame  
BeforeYou Begin:  
Remove Seat and Leg Extension  
START  
ACTION  
Key Points:  
• Stand on platform.  
• Curl squat bar forward, then  
up, and then in toward shoul-  
ders while keeping elbows  
at sides and upper arms  
completely still.  
• Keep elbows at sides.  
• Bend down and grasp squat  
bar with palms facing forward.  
• Stand with upper arms by sides  
(although not pressed tightly).  
Lift chest, tighten abs and  
maintain a slight arch in  
lower back.  
• Keep wrists straight.  
• Keep trunk muscles tight and maintain  
a very slight arch in lower back.  
• Slowly lower to start position  
by performing same arcing  
motion.  
Reverse Barbell Biceps Curl – Elbow Extension  
Muscles worked:  
START  
FINISH  
Biceps muscles.  
Position:  
Standing – facing machine  
Accessory:  
Squat Bar – with squat straps  
Pulleys:  
Squat Pulley Frame  
BeforeYou Begin:  
Remove Seat and Leg Extension  
START  
ACTION  
Key Points:  
• Stand on platform.  
• Curl wrists back to bring squat  
bar forward, then up, and  
• Keep elbows at sides.  
• Bend down and grasp squat  
bar with palms facing down.  
• Stand with upper arms by sides  
(although not pressed tightly).  
Lift chest, tighten abs and  
maintain a very slight arch in  
lower back.  
then in toward shoulders while  
keeping elbows at sides and  
upper arms completely still.  
• Slowly lower to start position  
by performing same arcing  
motion.  
• Keep wrists straight.  
• Keep trunk muscles tight and main-  
tain a very slight arch in lower back.  
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Arm Exercises  
Seated Biceps Curl – Elbow Flexion (in Supination)  
Muscles worked:  
START  
FINISH  
Biceps muscles.  
Position:  
Seated – facing outward  
Accessory:  
Hand Grips  
Pulleys:  
Squat Pulley Frame  
BeforeYou Begin:  
Remove Leg Extension  
START  
ACTION  
Key Points:  
• Grasp hand grips, arms at sides  
with forearms near thighs.  
• Curl forearms toward upper  
arms, keeping upper arms  
completely still.  
• Do not rock upper body while  
bending elbow.  
• Maintain correct spinal  
alignment.  
• Keep wrists straight.  
• Slowly return to start position  
without relaxing biceps.  
• Keep chest lifted, trunk muscles  
tight and maintain a very slight  
arch in lower back.  
Seated Biceps Hammer Curl – Elbow Flexion  
Muscles worked:  
START  
FINISH  
Biceps muscles and brachioradialis.  
Position:  
Seated – facing outward  
Accessory:  
Hand Grips in “Hammer Grip”  
Pulleys:  
Squat Pulley Frame  
BeforeYou Begin:  
Remove Leg Extension  
START  
ACTION  
Key Points:  
• Grasp hand grips in vertical  
hammer grip position, arms at  
sides, forearms near thighs.  
• Curl forearms toward upper  
arms, keeping upper arms  
completely still.  
• Do not rock upper body while  
bending elbow.  
• Keep wrists straight.  
• Maintain correct spinal  
alignment.  
• Slowly return to start position  
without relaxing biceps.  
• Keep chest lifted, trunk muscles  
tight and maintain a very slight  
arch in lower back.  
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Arm Exercises  
Wrist Extension  
Muscles worked:  
START  
FINISH  
Back and top parts of forearms.  
Position:  
Standing – facing machine  
Accessory:  
Hand Grips  
Pulleys:  
Squat Pulley Frame  
BeforeYou Begin:  
Remove Seat and Leg Extension  
START  
ACTION  
Key Points:  
• Stand on platform, knees  
slightly bent.  
• Slowly curl back of fists toward  
forearms.  
• Move slowly and keep tension in back  
of forearms at all times.  
• Grasp hand grips, palms  
facing down. Rest mid-  
forearms against sides with  
elbows flared out.  
• Raise chest, tighten trunk  
muscles and maintain a slight  
arch in lower back.  
• Slowly return to start position.  
• Perform this exercise one arm  
at a time to make it easier to focus  
and isolate the back of forearms,  
or perform it with both arms  
simultaneously to save time.  
Wrist Curl – withWrist Flexion  
Muscles worked:  
START  
FINISH  
Front part of forearms. Also increases  
the strength of grip and isometrically  
challenges biceps muscles.  
Position:  
Standing – facing machine  
Accessory:  
Hand Grips  
Pulleys:  
Squat Pulley Frame Removed  
BeforeYou Begin:  
START  
ACTION  
Remove Seat and Leg Extension  
• Stand on platform.  
• Slowly curl fists towards front  
of forearms.  
• Bend down and grasp hand  
grips, palms facing forward,  
fingertips down.  
• Stand with upper arms and  
elbows by sides.  
• Lift chest, tighten trunk  
muscles and maintain a slight  
arch in lower back.  
• Bend arms 90º, palms up. Hold  
position throughout entire  
exercise.  
Key Points:  
• Keeping forearms still, slowly  
let fists return to start position.  
• Move slowly and keep tension in  
front of forearm at all times.  
• Do not increase or decrease bend  
in arms, perform the entire motion  
at wrist.  
• Do not rock body. Keep chest lifted,  
abs tight and maintain a slight arch  
in lower back.  
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Abdominal Exercises  
Trunk Rotation  
Muscles worked:  
START  
FINISH  
Most of trunk muscles. Note: rotation is  
limited in the spine and should be performed  
with minimal resistance, in proper alignment.  
Position:  
Seated, facing outward left or right  
Accessory:  
Hand Grips  
Pulleys:  
Center Cross Bar – standard position  
BeforeYou Begin:  
START  
ACTION  
Remove Leg Extension  
• Sitting sideways on seat with  
one side facing machine, grasp  
hand grip closest to you with  
both hands.  
• Tighten entire ab area and  
slowly rotate rib cage/arms  
away from cables (30 – 40º),  
as if rotating with a rod  
Key Points:  
• Keep chest lifted and maintain good spinal  
alignment with a slight arch in lower back.  
through middle of spine.  
• Slowly return to start position.  
• Raise both arms up to shoulder  
level, centered in front of  
middle chest.  
• Keep hands centered in front of middle of  
chest and shoulder blades pinched together.  
Make sure all of motion occurs in torso.  
• Move only as far as muscles will take you and  
eliminate uncontrolled momentum.  
• Keep elbows slightly bent.  
• Lift chest, pinch shoulder  
blades together, tighten abs  
and maintain a slight arch in  
lower back.  
• Caution: Do not use heavy resistance. Pick a  
weight that allows you to perform 12-15 reps.  
Seated (Resisted) Oblique Abdominal Crunch  
Muscles worked:  
START  
FINISH  
External obliques on resistance side and  
internal obliques on opposite side.  
Position:  
Seated – facing outward  
Accessory:  
Abdominal Crunch Shoulder Harness  
Pulleys:  
Center Cross Bar – standard  
position  
BeforeYou Begin:  
START  
ACTION  
Remove Leg Extension  
• Place seat in lowest position.  
• Tighten abs before you move,  
focusing on area from side of  
ribs to front of pelvis on the  
same side.  
• Attach the Abdominal Crunch  
Shoulder Harness by  
Key Points:  
• Allow exhalation up and inhalation  
down, don’t exaggerate it.  
snapping one hook to each of  
the D rings. Place the harness  
on your shoulders letting the  
handles hang over your chest.  
Grab opposite handles so that  
your arms cross your chest.  
• Slowly move diagonally,  
rotating and curling torso,  
with the side of ribs directed  
toward front of pelvis.  
• Move as far as you can, without  
moving hips or lower back from  
bench.  
• Do not lift head/chin. head should  
follow rib motion, not lead, allowing you  
to maintain normal neck posture.  
• Tighten abs throughout range of  
motion. Do not let abs relax until  
set is over.  
• Lower back can start flat or in  
a normal arch, knees and hips  
bent, feet flat on floor.  
• MOVING SLOWLY to eliminate  
• Slowly reverse motion returning  
to start position without resting.  
momentum is critical.  
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Abdominal Exercises  
Seated (Resisted) Abdominal Crunch – Spinal Flexion  
Muscles worked:  
START  
FINISH  
Abdominal area including upper and lower front  
abs (rectus abdominus) and side abs (obliques).  
Position:  
Seated – facing outward  
Accessory:  
Abdominal Crunch Shoulder Harness  
Pulleys:  
Center Cross Bar – narrow position  
BeforeYou Begin:  
Remove Leg Extension  
START  
ACTION  
• Attach the Abdominal Crunch  
Shoulder Harness by  
• Tighten abs and curl only  
torso, slowly moving ribs  
Key Points:  
• Allow exhalation up and inhalation down, but  
don’t exaggerate it.  
toward hips. Move as far as you  
can without moving hips or  
neck. LOWER BACK SHOULD  
NOT LOSE CONTACT WITH  
BENCH when fully crunched.  
• Slowly reverse motion  
returning to start position  
without relaxing.  
snapping one hook to each of  
the D rings. Place the harness  
on your shoulders letting the  
handles hang over your chest.  
Grab opposite handles so that  
your arms cross your chest.  
• Lower back can start out flat or  
in normal arch, knees and hips  
bent and feet flat on floor.  
• Do not lift head/chin. Your head should follow  
rib motion, not lead, allowing you to maintain  
normal neck posture.  
• Tighten abs throughout range of motion. Do  
not let abs relax until set is over.  
• MOVING SLOWLY to eliminate momentum is  
critical.  
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Leg Exercises  
Leg Extension  
Muscles worked:  
START  
FINISH  
All muscles on front of upper thigh  
(quadriceps muscle group).  
Position:  
Seated – facing outward  
Accessory:  
Leg Extension  
Pulleys:  
Squat Pulley Frame  
BeforeYou Begin:  
Adjust seat height  
START  
ACTION  
• Sit on seat facing away from  
machine with knees near  
pivot point and lower roller  
pads on shins.  
• Tighten quads and straighten  
legs by moving feet forward,  
then upward until legs are  
completely straight and knee-  
caps are pointing up toward  
the ceiling.  
Key Points:  
• Use slow controlled motion. Do not  
“kick” into extension.  
• Do not let knees rotate out during  
exercise. Keep kneecaps pointing up  
and forward.  
• Adjust thighs to hip width,  
pointing knee caps to front.  
• Grasp sides of seat.  
• Sit up straight with chest lifted,  
abs tight and a slight arch in  
lower back.  
• Slowly return to start posi-  
tion keeping tension in quads  
during movement.  
Squat  
Muscles worked:  
All muscles of legs and buttocks  
(gluteus maximus).  
START  
FINISH  
Position:  
Standing – facing outward  
Accessory:  
Squat Bar – with squat straps  
Pulleys:  
Squat Pulley Frame  
BeforeYou Begin:  
Remove Seat and Leg Extension  
START  
ACTION  
• Stand on platform, feet  
shoulder width apart.  
• Slowly rise to standing position.  
Keep knees slightly bent.  
Key Points:  
• Make sure you do not bend waist or  
lower back.  
• Squat down and place squat  
bar across shoulders. Adjust  
strap on bar to make sure  
you have resistance at start of  
movement.  
• Keep spine in good posture,  
with chest lifted, abs tight and  
maintain a very slight arch in  
lower back.  
• Slowly return to start position.  
Do not allow knees to exceed  
a 90º angle.  
• Keep abs tight throughout entire  
exercise.  
• Keep knees pointed straight out in  
front of you.  
• Never step off platform while under  
resistance.  
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Leg Exercises  
Standing Hip Extension – Knee Bent  
Muscles worked:  
START  
FINISH  
Buttocks area (gluteus maximus).  
Position:  
Standing – facing machine  
Accessory:  
Hand Grip on arch  
Pulleys:  
Squat Pulley Frame  
BeforeYou Begin:  
Remove Seat and Leg Extension  
START  
ACTION  
Key Points:  
• Secure hand grip around arch  
of foot. Keep this leg bent at  
approximately 90º.  
• Tighten glutes. Extend hip by  
moving entire leg backward.  
• Make sure all motion occurs at  
hip, NOT waist or lower back.  
• Slowly move leg as far as you  
can, without allowing ANY  
movement to occur at waist.  
• Keep abs tight throughout entire  
exercise.  
• Maintain exactly the same  
bend in the knee of moving leg  
throughout entire exercise.  
• Hold onto seat back pad to  
stabilize yourself.  
• Keep spine in good posture,  
chest lifted, abs tight. Maintain  
a slight arch in lower back.  
• Slowly return to start position.  
Standing Hip Extension – Knee Extended  
Muscles worked:  
START  
FINISH  
Buttocks area (gluteus maximus).  
Position:  
Standing – facing machine  
Accessory:  
Hand Grip on arch  
Pulleys:  
Squat Pulley Frame  
BeforeYou Begin:  
Remove Seat and Leg Extension  
START  
ACTION  
Key Points:  
• Secure hand grip around arch  
of foot. Move leg very slightly  
away from midline – enough  
to move leg freely.  
• Tighten glutes. Extend hip by  
moving entire leg backward.  
• Make sure all motion occurs at hip,  
NOT waist or lower back.  
• Slowly move leg as far as you  
can, without allowing ANY  
movement to occur at waist.  
• Keep abs tight throughout entire  
exercise.  
• Keep leg in same position – slightly  
away from body’s midline through  
entire exercise.  
• Very slightly bend knee of  
support leg.  
• Hold onto seat back pad to  
stabilize yourself.  
• Slowly return to start position.  
• Keep spine in good posture,  
chest lifted, abs tight. Maintain  
a slight arch in lower back.  
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Leg Exercises  
Leg Kickback – Hip and Knee Extension  
Muscles worked:  
START  
FINISH  
Buttocks area (gluteus maximus).  
Position:  
Standing – facing machine  
Accessory:  
Hand Grip on arch  
Pulleys:  
Squat Pulley Frame  
BeforeYou Begin:  
Remove Seat and Leg Extension  
START  
ACTION  
Key Points:  
• Secure cuff around arch of  
foot. Keep this leg bent at  
approximately 90º.  
• Extend entire leg backward,  
straightening knee.  
• Do not allow waist, lower back or  
supportive hip to move.  
• Slowly move leg as far as you  
can, without allowing ANY  
movement to occur at waist.  
• Keep abs tight throughout entire  
exercise.  
• Hold onto seat back pad to  
stabilize yourself.  
• Keep spine in good posture,  
chest lifted, abs tight. Maintain  
a slight arch in lower back.  
• Slowly return to start position.  
Hip Flexion – Knee Flexion  
Muscles worked:  
Muscles on front of hips (iliopsoas,  
rectus femoris).  
START  
FINISH  
Position:  
Standing to the left or right of  
machine facing away  
Accessory:  
Hand Grip on ankle  
Pulleys:  
Squat Pulley Frame  
BeforeYou Begin:  
START  
ACTION  
Remove Seat and Leg Extension  
• Use Center Cross Bar as a  
stabilizer.  
• Lift knee up and in  
toward torso.  
Key Points:  
• Secure a hand grip around one  
• Allowing knee to bend as you  
move, bring knee up as far as  
you can, without allowing ANY  
movement to occur at waist or  
lower back.  
• Slowly return to start position  
without resting leg muscles.  
• Make sure all motion occurs at hip,  
NOT waist or lower back.  
of ankles.  
• Straighten, but do not lock,  
knee of support leg.  
• Keep spine in good posture,  
chest lifted, abs tight. Maintain  
a slight arch in lower back.  
• Keep chest lifted and trunk muscles  
tight throughout entire exercise.  
• Allow lower leg to hang in the direc-  
tion of cable at all times.  
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Leg Exercises  
Dead Lift  
Muscles worked:  
START  
FINISH  
Buttocks area (gluteus maximus).  
Position:  
Standing – facing outward  
Accessory:  
Squat Bar  
Pulleys:  
Squat Pulley Frame  
BeforeYou Begin:  
Remove Seat and Leg Extension  
START  
ACTION  
Key Points:  
• Facing away from machine, grip  
squat bar using one hand with  
an underhand grip and the other  
hand with an overhand grip.  
• Push up with legs.  
• Make sure to keep back flat –  
do not arch.  
• Slowly move up until you are in  
the standing position.  
• Slowly return to start position.  
• Lift with legs, not your back or arms.  
• Keep knees bent and head up.  
• Keep legs bent at 90º. Bend over  
30-45º from hips (not waist).  
• Keep spine in good posture,  
chest lifted, abs tight. Maintain  
a slight arch in lower back.  
Stiff Leg Dead Lift  
Muscles worked:  
Buttocks area (gluteus maximus)  
and hamstrings.  
START  
FINISH  
Position:  
Standing – facing outward  
Accessory:  
Squat Bar  
Pulleys:  
Squat Pulley Frame  
BeforeYou Begin:  
Remove Seat and Leg Extension  
START  
ACTION  
• Stand on platform. Grasp squat  
bar with palms facing down.  
• Push hips forward.  
Key Points:  
• Slowly move trunk up until  
you are in standing position.  
Glutes should be tight when  
reaching standing position.  
• Make sure to keep your back flat  
– do not arch.  
• Keep legs very slightly bent.  
• Bend 90º from hips (not waist).  
• Keep spine in good posture,  
chest lifted and abs tight. Main-  
tain a slight arch in lower back.  
• Your motion is entirely at the hips  
NOT the waist.  
• Keep knees slightly bent and  
head up.  
• Slowly return to start position.  
• Use light weight.  
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Leg Exercises  
Standing Hip Adduction  
Muscles worked:  
START  
FINISH  
Insides of thighs (adductor muscle  
groups). Also, the outside of hip  
(gluteus medius) on support leg.  
Position:  
Stand to left or right of machine –  
facing outward  
Accessory:  
Hand Grip over ankle  
Pulleys:  
Squat Pulley Frame  
START  
ACTION  
BeforeYou Begin:  
• Stand to one side of platform  
with one side near machine.  
Slide a hand grip over ankle  
nearest machine (inside leg).  
• Slowly allow attached leg to  
move in toward support leg  
(30-45º), keeping hips and  
spine still.  
Remove Seat and Leg Extension  
Key Points:  
• Do not use exercise for losing fat from thighs.  
Use it to develop hip strength and stability.  
• Stand straight, lift chest, tighten  
abs and maintain a slight arch in  
lower back.  
• Adjust position away from  
machine so there is room to  
move attached leg toward pulley.  
• Slowly draw leg back to start  
position.  
• Do not cross attached leg in front of standing/  
support leg. Use a small range of motion.  
More is not better.  
• Keep spine straight and hips level. Try not to  
raise hips when raising leg to side or drop the  
hip when returning to start position.  
Standing Hip Abduction  
Muscles worked:  
START  
FINISH  
Sides of hips (gluteus medius), especially  
on the standing/support side.  
Position:  
Stand to left or right of machine –  
facing outward  
Accessory:  
Hand Grip over ankle  
Pulleys:  
Squat Pulley Frame  
START  
ACTION  
BeforeYou Begin:  
Remove Seat and Leg Extension  
• Stand to one side of plat-  
form with one side near  
machine. Slide hand grip to  
ankle furthest from machine  
(outside leg).  
• Slowly move attached leg out to  
side away from pulley (30-45º),  
keeping hips and spine still.  
Key Points:  
• Do not use this exercise for losing fat  
from hips. It will not make hips smaller.  
Use it to develop hip strength and  
stability.  
• Slowly return to start position  
without relaxing muscles.  
• Stand up straight, lift chest,  
tighten abs and maintain a  
slight arch in lower back.  
• Adjust position so there is  
some resistance in cables.  
• Use a small range of motion. More is  
not better.  
• Keep spine straight and hips level. Try  
not to raise hips when raising leg  
to the side.  
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Leg Exercises  
Calf Raise – Ankle Plantarflexion (Knee Stabilized)  
Muscles worked:  
Lower leg or calf (gastrocnemius,  
soleus).  
START  
FINISH  
Position:  
Standing – facing machine  
Accessory:  
Hand Grips  
Pulleys:  
Squat Pulley Frame  
BeforeYou Begin:  
Remove Seat and Leg Extension  
START  
ACTION  
• Stand with toes on platform  
and heels hanging over edge.  
• Slowly press balls of feet into  
platform and lift heels up.  
Key Points:  
• Do not lose contact between  
the balls of feet and the frame  
as you push.  
• Use hand grips in both hands  
as resistance and a balance  
stabilizer.  
• Lift chest, tighten abs and  
maintain a slight arch in  
lower back.  
• Slowly return to start position.  
• Do not change hip or knee  
position, ONLY ankle motion  
should be allowed.  
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Muscle Chart  
Sternocleidomastoid  
Pectoralis Major  
Anterior Deltoid  
Medial Deltoid  
Biceps  
Trapezius  
Posterior Deltoid  
Infraspinatus  
Teres Major  
Triceps  
Serratus Anterior  
Rectus Abdominus  
Brachialis  
Flexor Digitorum  
Superficialis  
External  
Obliques  
Latissimus  
Dorsi  
Brachioradialis  
Pronator Teres  
Flexor Carpi  
Radialis  
Gluteus  
Medius  
Tensor  
Fasciae  
Latae  
Gluteus  
Maximus  
Adductor  
Magnus  
Iliopsoas  
Pectineus  
Biceps  
Femoris  
Adductor Longus  
Iliotibial Tract  
Gracilis  
Rectus Femoris  
Vastus Lateralis  
Vastus Medialis  
Peroneus Longus  
Semitendinosus  
Semimembranosus  
Sartorius  
Gastrocnemius  
Soleus  
Extensor Digitorum  
Longus  
Tibialis Anterior  
™
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Exercise Log  
Please feel free to make copies of this chart to continue your exercise log.  
DATE  
DATE  
DATE  
DATE  
DATE  
DATE  
EXERCISE  
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  
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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A personal guarantee from Dr. Ellington Darden  
®
Dear Bowflex Enthusiast,  
I’m excited, really excited! I’m elated because I’ve researched and developed an exercise and  
eating program that produces fat loss faster than any plan I’ve ever tested.  
For example, the men involved in my research project 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 – just six short weeks. Similar results can be  
accomplished by you in six weeks when you follow my fitness  
and nutrition program.  
®
Bowflex home gyms were a significant part of my research results.  
®
The exercises in my program, performed on a Bowflex machine – 18 workouts (3 per week)  
– 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.  
Obtaining 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. The people involved in my research certainly got rid of their excessive  
fatness in record time.  
All the guidelines that were applied to my research, including simple exercise instructions and  
specific menus to use, 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 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.  
If you want to get the best-possible results from this program, you must be willing to exercise very  
®
intensely on the Bowflex machine and adhere to a strict eating plan. In return, you’ll get 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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Introduction  
®
Before starting the exercise routine you must be  
familiar with your Bowflex home gym. You should  
The Bowflex Body Leanness Program  
®
This program is scientifically designed for maximal  
fat loss over a period of six weeks. It is important  
that you practice every aspect of the plan to  
achieve optimum results.  
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.  
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 healthcare  
professional. Show this plan and your Bowflex® Owner’s Manual  
to your physician or healthcare 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 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 healthcare professional.  
®
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Measurements  
If you would like to measure your personal before-and-  
Women Measure:  
Suprailium, triceps, and thigh.  
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.  
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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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.  
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.  
Chest  
Abdomen  
Stand relaxed. Pick up a vertical  
Stand relaxed. Pick up a diagonal  
skinfold over the right pectoralis  
muscle, midway between the  
armpit and the nipple.  
skinfold on the right side of the navel.  
®
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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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Determining Your Body Fat  
To UseThe 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  
110  
105  
100  
95  
Female  
Male  
40  
38  
36  
33  
31  
29  
27  
25  
23  
60  
55  
50  
45  
40  
35  
30  
25  
20  
15  
90  
34  
85  
32  
80  
30  
28  
75  
70  
21  
19  
26  
65  
24  
22  
20  
60  
17  
15  
13  
11  
55  
50  
18  
45  
16  
14  
12  
40  
9
35  
7
30  
5
10  
25  
3
20  
Percent  
Body-Fat  
15  
10  
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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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.  
EnterYour 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  
Total Fat Lost  
Final Results  
Before Body Fat Weight  
After Lean-Mass Weight  
After Body Fat Weight  
=
–
Before Lean-Mass Weight  
Total Lean-Mass Gained  
–
=
®
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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.  
Before  
After  
Measurements  
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 send in your results to Nautilus, Inc., please send to: Bowflex Results, Nautilus, Inc.  
World Headquarters, 16400 S.E. 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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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 Curl  
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  
8-12  
1
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 Curl  
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  
8-12  
1
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 Curl  
Leg Extension  
Leg Press  
Sets  
1
1
1
1
1
1
1
1
Reps  
8-12  
8-12  
8-12  
8-12  
8-12  
8-12  
8-12  
8-12  
8-12  
8-12  
Bench Press  
Lying Biceps Curl  
Lying Shoulder Pullover  
Reverse Fly  
Rear Deltoid Rows*  
SeatedTriceps Extension  
Seated Abdominal Crunch  
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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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  
Carbohydrate Protein  
Fat  
Daily Amount  
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  
AvoidToo 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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Superhydrate Your System  
Drinking plenty of water is essential to the success of  
Don’t be surprised if you have to make more than  
a dozen trips to the restroom, especially during the  
first week of the program. Remember, your body is  
an adaptive system, and it will soon accommodate the  
increased water consumption.  
this program. Drinking the recommended amount  
of water can seem like a challenge at first. Stick with  
it. Carry a large sports 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.  
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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The Eating Plan  
®
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.  
The menus in the Bowflex eating plan are designed  
for maximum fat-loss effectiveness and nutritional  
value. For best results, follow them exactly.  
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.  
®
Bowflex Body Leanness Program  
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The Eating Plan - US Measurements  
Soup (choice of one soup)  
Steak Dinner  
Breakfast = 300 calories  
®
• Healthy Choice Hearty Chicken, 15-oz. can  
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)  
Choice of bagel, cereal or shake.  
(260), or  
®
• Campbell’s Healthy Request Hearty  
Bagel  
Vegetable Beef, 16-oz. can (260)  
1/2 slice whole-wheat bread (35)  
Noncaloric beverage  
1 plain bagel (frozen) (210)  
Noncaloric beverage  
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.  
Men add:  
2 slices whole wheat bread (140)  
®
1 t. Promise Ultra Vegetable Oil Spread (12)  
Chef Salad  
1/2 C. skim milk (45)  
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  
Cereal  
Frozen Microwave Dinner  
Choice of one meal:  
• Glazed Chicken Dinner, Lean Cuisine (230)  
2/3 C. skim milk (60)  
Noncaloric beverage  
• Lasagna with Meat Sauce, Lean Cuisine  
(240)  
1/2 C. skim milk (45)  
Noncaloric beverage  
• Macaroni and Cheese, Weight Watchers  
(260)  
1/2 C. skim milk (45)  
Noncaloric beverage  
• Broccoli & Cheddar Cheese Sauce over  
Baked Potato, Lean Cuisine Lunch Express  
(250)  
1/2 C. skim milk (45)  
Noncaloric beverage  
• Grilled Turkey Breast, Healthy Choice (260)  
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)  
3/4 C. orange juice (82)  
Noncaloric beverage  
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.  
Shake (choice of one shake)  
Place ingredients in blender. Blend until  
smooth.  
Banana-Orange Shake  
1 large banana (8 3/4 inches long) (100)  
1/2 C. orange juice (55)  
®
1/2 C. skim milk (45)  
Choose calories from:  
2 T. wheat germ (66)  
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)  
1 t. safflower oil (42)  
®
2 ice cubes (optional)  
1/2 C. skim milk (45)  
Noncaloric beverage  
or Chocolate or Vanilla Shake  
®
1 packet Carnation Instant Breakfast,  
1 oz. (2 small 1/2 oz. boxes) raisins (82)  
1 C. light, nonfat, flavored yogurt (100)  
®
Men add:  
Champion UltraMet , or another diet shake  
2 slices whole wheat bread (140)  
powder that contains the appropriate calories  
(100)  
®
2 t. Promise Ultra Vegetable Oil Spread (24)  
1/2 C. skim milk (45)  
1 C. skim milk (90)  
Dinner  
1/2 large banana (8 3/4 inches long) (50)  
1 t. safflower oil (42)  
Men–500 calories, Women–300 calories  
®
1 t. Carnation Malted Milk powder (20)  
Late-Night Snack  
Choice of tuna salad dinner, steak dinner  
or frozen microwave dinner.  
2 ice cubes (optional)  
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.  
Tuna Salad Dinner  
Lunch = 300 calories.  
In a large bowl, mix the following:  
1 6-oz. can chunk light tuna in water (180)  
Choice of sandwich, soup or salad.  
®
1 T. Hellmann’s Light, Reduced-Calorie  
Mayonnaise (50)  
Sandwich  
Choose calories from afternoon snack  
selections plus the following:  
1/2 C. low-fat frozen yogurt (100)  
2 C. light, microwave popcorn (100)  
2 T. sweet pickle relish (40)  
1/4 C. whole kernel corn, canned, no salt  
added (30)  
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)  
Noncaloric beverage  
Men add:  
1/2 C. sliced white potatoes, canned (45)  
2 slices whole wheat bread (140)  
1 oz. fat-free cheese (1 1/2 slices) (50)  
(Opt.: Add to bread 1 t. Dijon mustard (0)  
Noncaloric beverage  
®
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The Eating Plan - Metric Measurements*  
Soup (choice of one soup)  
Steak Dinner  
Breakfast = 300 calories  
®
• Healthy Choice Hearty Chicken, 420 g can  
85 g lean sirloin, broiled (176)  
120 ml sweet peas, canned, no salt  
added (60)  
Choice of bagel, cereal or shake.  
(260), or  
®
• Campbell’s Healthy Request Hearty  
Bagel  
Vegetable Beef, 450 g can (260)  
1/2 slice whole-wheat bread (35)  
Noncaloric beverage  
120 ml beets, canned (35)  
120 ml skim milk (45)  
1 plain bagel (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  
Men add:  
2 slices whole wheat bread (140)  
Chef Salad  
®
5 ml Promise Ultra Vegetable Oil Spread (12)  
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  
120 ml skim milk (45)  
Cereal  
42 gram serving equals  
approximately 165 calories.  
Frozen Microwave Dinner  
Choose one meal:  
• Glazed Chicken Dinner, Lean Cuisine (230)  
160 ml skim milk (60)  
Noncaloric beverage  
• Lasagna with Meat Sauce, Lean Cuisine  
(240)  
120 ml skim milk (45)  
Noncaloric beverage  
• Macaroni and Cheese, Weight Watchers  
(260)  
120 ml skim milk (45)  
Noncaloric beverage  
• Broccoli & Cheddar Cheese Sauce over  
Baked Potato, Lean Cuisine Lunch Express  
(250)  
120 ml skim milk (45)  
Noncaloric beverage  
• Grilled Turkey Breast, Healthy Choice (260)  
®
Choice of one: Kellogg’s Low Fat Granola  
®
®
(without raisins), General Mills Honey Nut  
®
Clusters, General Mills Basic 4  
120 ml skim milk (45)  
177 ml orange juice (82)  
Noncaloric beverage  
®
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.  
Shake (choice of one shake)  
Place ingredients in blender. Blend until  
smooth.  
®
Banana-Orange Shake  
1 large banana (22 cm long) (100)  
120 ml orange juice (55)  
120 ml skim milk (45)  
®
Choose calories from:  
15 ml wheat germ (66)  
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)  
5 ml safflower oil (42)  
2 ice cubes (optional)  
®
or Chocolate or Vanilla Shake  
120 ml skim milk (45)  
Noncaloric beverage  
®
1 packet Carnation Instant Breakfast,  
28 g (2 small 14 g. boxes) raisins (82)  
240 ml light, nonfat, flavored yogurt (100)  
®
Champion UltraMet , or another diet shake  
Men add:  
powder that contains the appropriate calories  
(100)  
2 slices whole-wheat bread (140)  
®
10 ml Promise Ultra Vegetable Oil  
240 ml skim milk (90)  
Spread (24)  
Dinner  
1/2 large banana (22 cm long) (50)  
5 ml safflower oil (42)  
120 ml skim milk (45)  
Men–500 calories, Women–300 calories  
®
5 ml Carnation Malted Milk powder (20)  
Choice of tuna salad dinner, steak dinner  
or frozen microwave dinner.  
2 ice cubes (optional)  
Late-Night Snack  
Tuna Salad 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.  
Lunch = 300 calories.  
In a large bowl, mix the following:  
1 can (170 g) chunk light tuna in water (180)  
Choice of sandwich, soup or salad.  
®
15 ml Hellmann’s Light, Reduced-Calorie  
Mayonnaise (50)  
Sandwich  
30 ml sweet pickle relish (40)  
60 ml whole kernel corn, canned, no salt  
added (30)  
2 slices whole wheat bread (140)  
®
10 ml Promise Ultra Vegetable Oil  
Choose calories from afternoon snack  
selections plus the following:  
120 ml low-fat frozen yogurt (100)  
240 ml light, microwave popcorn (100)  
Spread (24)  
Noncaloric beverage  
Men add:  
120 ml sliced white potatoes, canned (45)  
2 slices whole wheat bread (140)  
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  
* Nutritionally equivalent products with similar calorie counts may be substituted if recommended products cannot be found.  
®
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Shopping List  
Quantities needed for listed items will depend  
Meat, Poultry, Fish and Entrees  
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.  
Chicken (thin sliced), turkey (thin sliced), tuna  
(canned in water), sirloin steak (lean).  
Canned soup  
Staples  
®
®
Healthy Choice Hearty Chicken, Campbell’s  
Healthy Request Hearty Vegetable Beef.  
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  
Grains  
®
Potato, Weight Watchers Macaroni and Cheese,  
®
Healthy Choice Grilled Turkey Breast.  
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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Q & A  
Q. I often get headaches when I eat only 1000  
calories a day. What should I do?  
water from your tap. Some people say it makes a  
significant difference in the taste.  
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.  
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. 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?  
®
A. Lean Cuisine has many other frozen dinners  
It may be helpful to supplement your diet with a  
little extra vitamin C each day to help toughen the  
walls of the capillaries.  
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  
Q. Is it possible to drink too much water?  
you recommend in this course. What can I do to  
prevent this from happening?  
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 unnecessar-  
ily. Building large muscles requires two conditions.  
First, the individual must have long muscles and  
short tendons. Second, an abundance of testoster-  
one 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  
using a Bowflex Xceed home gym 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  
®
™
®
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Q & A  
®
sister, or other family member. You do not want  
Q. Why is it so important I perform the Bowflex  
exercises with a 4-second count on the lifting and  
lowering?  
normal interpersonal problems to interfere with the  
training.  
Q. Why won’t you allow me to do aerobic dancing on  
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.  
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  
®
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.  
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:  
• Breathe normally during the first five repetitions.  
• Take shorter, more shallow breaths during the sixth,  
seventh, and eighth repetitions.  
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.  
• Emphasize exhalation more than inhalation,  
especially during the ninth and tenth repetitions.  
Focus on good form and slow movement.  
• 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.  
Q. I’m not as disciplined and patient as I’d like  
to be. How can I better stay on track with the  
program?  
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.  
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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Q & A  
®
Continue your Bowflex exercise routine at 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?  
®
Add variety to your Bowflex routines.  
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.  
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  
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  
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.  
1. Leg Curl  
2. Leg Extension  
3. Standing Lateral Shoulder Raise  
4. Seated Shoulder Press  
5. Rear Deltoid Row  
6. Decline Press  
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.  
7. Reverse Curl  
8. Seated Triceps Extension  
9. Low Back Extension  
10. Abdominal Crunch  
®
Look in your Bowflex Owner’s Manual for  
descriptions of the new exercises.  
®
Be consistent with your Bowflex home gym exer-  
cising, 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 Bowflex home gym at least twice a week.  
There are two primary differences between  
maintenance and strength-building routines. First,  
for maintenance, you do not have to increase the  
®
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™
Bowflex Xceed Warranty Registration Card  
IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE  
PLEASE PRINT CLEARLY – THANK YOU  
Mr.  
Name:  
Address:  
City:  
2. Mrs.  
3. Ms.  
4. Miss  
Customer ID from Invoice:  
Apt. #:  
Zip:  
State:  
(
)
Phone number:  
E-Mail address:  
-
EXT.  
Is this your primary address? Yes No  
Place of purchase:  
Date of purchase:  
D
D
Y
Y
M
M
Purchaser date of birth:  
Gender: Male Female  
Marital status: Married Single  
D
D
Y
Y
M
M
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 No  
Which best describes your family income: (US dollar figures)  
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 No  
Name of original purchaser:  
Original purchaser customer ID number:  
Please check here if you would prefer not to obtain information on new and interesting opportunities from other exciting companies.  
Thanks for filling out this questionnaire. Your answers are important to us.  
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for commercial or institutional use.  
How To Get Service  
What Is Covered  
Return the defective part, at your expense,  
Nautilus, Inc.warrants to the original  
• Damage due to use by persons who  
weigh more than 300 pounds (136 kg).  
®
™
to the address given to you by a Bowflex  
purchaser of the Bowflex Xceed home  
Representative at 1-800-605-3369. Include  
an explanation of the problem. Adequate  
protective packaging of the defective  
parts or unit and cost of shipping are  
your responsibility.  
gym that the machine 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 and is  
only applicable for products sold and used  
in the United States or Canada. Tampering  
with the unit will void the warranty.  
• 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  
or power surges).  
The repaired part or unit will be returned  
to you at the company’s expense.  
• Damage due to normal wear and tear.  
What We Will Do  
How State Law Applies  
This warranty gives you specific legal rights,  
and you may also have other rights which  
vary from state to state.  
During your Warranty Coverage Period,  
Nautilus, Inc. will repair any Bowflex Xceed  
home gym that proves to be defective in  
materials or workmanship. In the event  
repair is not possible, Nautilus, Inc. will  
™
Bowflex Xceed Home Gym XLU/  
™
XTLU  
• 7 years on machine  
• No-Time-Limit Warranty on Power Rod  
®
resistance rods  
™
either replace your Bowflex Xceed home  
gym or refund your purchase price, less  
shipping and handling.  
Warranties Do Not Cover  
™
• A Bowflex Xceed home gym purchased  
Please fold over and tape before mailing  
Please fold over and tape before mailing  
Place  
Stamp  
Here  
Nautilus, Inc.  
World Headquarters  
16400 S.E. Nautilus Drive  
Vancouver, WA 98683  
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Warranty Information  
(Keep For Your Records)  
We want you to know that the Bowflex  
Xceed home gym is a superior product.  
Your satisfaction is guaranteed.  
Refunds may be denied or delayed if  
these instructions are not completely  
followed.  
• Damage due to use by persons who  
weigh more than 300 pounds (136 kg).  
™
• 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.).  
If, for any reason, you are not 100%  
satisfied with your Bowflex Xceed home  
gym, please follow the instructions below  
to return your merchandise and receive  
a refund of the purchase price, less  
shipping and handling.  
This Bowflex® Satisfaction Guarantee  
applies only to merchandise purchased  
by consumers directly from Nautilus, Inc.  
This guarantee does not apply to sales  
made by dealers or distributors.  
™
• Damage due to normal wear and tear.  
What Does This Warranty  
Cover?  
1. Call a Bowflex® Representative  
at 1-800-605-3369 for a Return  
Authorization Number. Return  
Authorization will be granted if:  
What Nautilus, Inc. Will Do  
During your Warranty Coverage  
Period, Nautilus, Inc. will repair  
Nautilus, Inc. warrants to the original  
™
purchaser of the Bowflex Xceed home  
™
any Bowflex Xceed home gym that  
gym that the machine is free from  
defects in materials and workmanship,  
when used for the purpose intended,  
under normal conditions. This warranty  
is extended only to the original  
proves to be defective in materials or  
workmanship. In the event repair is  
not possible, Nautilus, Inc., will either  
a. You purchased your Bowflex  
™
Xceed home gym directly from  
Nautilus, Inc., and  
™
replace your Bowflex Xceed home  
b. You are calling within 6 weeks  
of the delivery date of your  
merchandise.  
gym or refund your purchase price,  
less shipping and handling.  
purchaser and is not transferable or  
applicable to any other person.  
Nautilus, Inc. 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.  
How Long Does Warranty  
Coverage Last?  
2. All returned merchandise must be  
properly packaged in the original  
boxes and in good condition.  
Returns should be shipped to:  
Nautilus, Inc. World Headquarters  
16400 SE Nautilus Drive  
• 7 years on machine  
• No-Time-Limit Warranty on  
Power Rod® resistance rods  
™
• This warranty is void if Bowflex Xceed  
home gym is used in a Commercial  
Environment  
Vancouver, WA 98683.  
How to Get Service  
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.  
Return the defective part at your expense  
to the address given you by a Bowflex  
This warranty covers all defects in  
™
material or workmanship of the Bowflex  
Xceed home gym Representative at 1-  
™
Xceed home gym. Warranties do not  
800-605-3369.  
cover commercial or institutional use or  
misuse and abuse by the consumer.  
Always include an explanation of the  
problem with service shipments.  
3. Please mark all boxes clearly with:  
To make this warranty effective, you must  
completely fill out the Bowflex Xceed  
• Return Authorization Number  
• Your Name  
• Your Address  
™
For information, contact a Bowflex  
™
Xceed home gym Representative at  
home gym Warranty Registration Card  
within 30 days of the purchase of your  
1-800-605-3369. Adequate protective  
packaging of the defective parts or unit  
and cost of shipping to the above address  
are your responsibility.  
• Your Phone Number  
™
Bowflex Xceed home gym, and return it  
Boxes without this information clearly  
marked on the outside may be refused.  
to the address on the Warranty  
Registration Card.  
4. Please make copies of your original  
invoice and put one in each box of  
merchandise. Nautilus, Inc. must  
receive your shipment within two  
weeks from the date the Bowflex®  
Representative issued you your  
Return Authorization Number.  
The repaired part or unit will be returned  
to you at the company’s expense.  
Warranty Does Not Cover  
™
• A Bowflex Xceed home gym  
How State Law Applies  
purchased for commercial or  
institutional use.  
This warranty gives you specific legal  
rights, and you may also have other rights,  
which vary from state to state.  
™
Bowflex Xceed Owner’s Manual  
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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.  
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.  
• NAUTILUS INNOVATION CENTER  
Nautilus, Inc.  
1886 Prairie Way  
• INTERNATIONAL CUSTOMER SERVICE  
Nautilus International S.A.  
Rue Jean Prouvé 6  
Louisville, Colorado, USA 80027  
Vancouver, Washington, USA 98683  
Phone: 800-NAUTILUS (800-628-8458)  
Email: [email protected]  
Fax: 800-898-9410  
1762 Givisiez / Switzerland  
Tel: + 41-26-460-77-77  
Fax: + 41-26-460-77-70  
Email: [email protected]  
• TECHNICAL/CUSTOMER SERVICE  
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)  
Email: [email protected]  
Fax: 877-686-6466  
• GERMANY and AUSTRIA OFFICE  
Nautilus GmbH  
Tel: +49-2204-610-27  
Fax: +49-2204-628-90  
• CORPORATE HEADQUARTERS  
Nautilus, Inc.  
World Headquarters  
16400 SE Nautilus Drive  
Vancouver, Washington, USA 98683  
• ITALY OFFICE  
Nautilus Italy s.r.l.  
Tel: +39-031-51-10-86  
Fax: +39-031-34-24-97  
Phone: 800-NAUTILUS (800-628-8458)  
• 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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© 2006 Nautilus, Inc. All Rights Reserved.  
Nautilus, Inc. World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683 1-800-NAUTILUS  
Nautilus, Bowflex, Bowflex Xceed, Power Rod and the Bowflex and Nautilus logos are either registered trademarks  
or trademarks of Nautilus, Inc. All other trademarks are trademarks of their respective companies.  
Printed in China  
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