Bowflex ElitePlus Assembly Instructions Manual Download

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Arm Exercises

Seated Wrist Extension

Standing Wrist Curl

START

ACTION

START

• Straddle the Seat Rail, facing the

Power Rod® unit.

• Reach down and grasp the Hand

Grips, palms facing forward.

• Straighten, keeping your upper

arms and elbows by your sides,

elbows loose.

• Bend your elbows 90°, palms

up, and maintain that position

throughout the entire exercise.

• With your upper arms stationary

and your elbows at your sides,

slowly curl your fists toward the

front of your forearms.

• Keeping your forearms still,

slowly let your fists return to the

Start position.

FINISH

START

ACTION

START

• Sit facing the Power Rod®

unit with your knees bent, feet

together and flat on the bench.

Sit far back enough on the bench

to maintain physical and cable

tension throughout exercise.

• Grasp the Hand Grips, palm

facing down, and rest your mid-

forearms on your lower thighs,

keeping your elbows flared

slightly to the side.

• Slowly curl the back of your

fists backward towards your

forearms.

• Stop when wrists are 90°

from forearms or when you

experience discomfort.

• Slowly return to the Start

position.

FINISH

Muscles worked:

Forearms

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Move slowly and keep tension in the

back of the forearms at all times.

• Keep your chest lifted, trunk muscles

tightened, and a very slight arch in your

lower back.

• You may perform this exercise one arm

at a time to make it easier to focus and

isolate the back of your forearms, or

with both arms simultaneously to save

time.

Muscles worked:

Biceps; Forearms

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep your chest lifted, trunk muscles

tight and a very slight arch in your lower

back.

• Move slowly, keeping tension in the

front of your forearms at all times.

• Do not increase or decrease the bend in

your elbow during this exercise—keep

all motion in the wrist.

• Do not rock your body back and forth

during wrist motion.

Summary of Contents for ElitePlus

Page 1: ...P N 000 8338 Rev A 8 2005 The BowFlexElite Plus Home Gym Assembly Instructions ...

Page 2: ...o congratulate you and thank you for selecting the BowFlex Elite Plushome gym The BowFlex Elite Plushome gym is the best home fitness product available and you re just about to prove it to yourself Get to Know Your Machine Home Gym 16 28 26 13 6 24 12 19 T 25 4 9 18 7 21 5 2 3 1 17 U 29 23 22 S 10 27 R 14 15 11 31 Before You Assemble Select where you are going to locate your BowFlex Elite Plus hom...

Page 3: ...16 N 46 WASHER 3 8 O 18 NYLOCK NUT 3 8 Q 9 BOLT COVERS 3 8 Accessory List Item No Qty Description R 1 SQUAT BAR S 1 BENT LAT BAR T 2 HAND GRIPS U 1 ROWING BELT V 2 SNAP HOOKS W 2 SQUAT STRAPS Y 2 ROD CABLES W 2 SNAP HOOKS attached Z 2 LAT CABLES W 2 SNAP HOOKS attached AA 1 LEG CABLE BB 2 SQUAT CABLES W 2 SNAP HOOKS attached NOTE LEAVE ALL CABLES WRAPPED AND BAGGED UNTIL YOUR BOWFLEX ELITE PLUS HO...

Page 4: ...ty 4 Descr 3 8 X 5 Button Head Screw Item M Qty 8 Descr 5 16 Flat Washer Item O Qty 18 Descr 3 8 Nylock Nut Tools You Will Need You will need the following tools to complete the assembly of your BowFlex Elite Plus home gym If you don t have these tools you can find them at any hardware or department store for a reasonable price 1 2 combination wrench 9 16 combination wrench Phillips screw driver R...

Page 5: ... 1 3 Figure 2 E Base Platform Lower Lat Tower Assembly N Stems Tube Ends Stems Pulleys 4 2 Figure 1 H N O Mounting Channels Base Platform Tubes Forward Screws 1 Step 2 Attach the Base Legs to the Base Platform Locate the following items From Step 1 Base Platform Lower Lat Tower Assembly Item 3 Base Right Leg Do not unwrap cables Item 4 Base Left Leg Do not unwrap cables Item E 4 3 8 X 3 4 Button H...

Page 6: ...es on each Leg directly behind the pulleys as shown in Figure 3a Place 2 3 8 Washers Item N over the ends of 2 3 8 X 3 1 4 Button Head Screws Item I one washer per screw Insert the screws through the lined up holes as shown then place 2 3 8 Washers and 2 3 8 Nylock Nuts Item O over the end of each screw securely tightening them in place Completely tighten hardware installed during Step 3 Place 2 B...

Page 7: ...st Pulleys Item 31 over each end of the Chest Bar Install 1 1 4 X 1 2 Socket Head Cap Screw into the hole on the underside of each end of the Chest Bar This prevents the Chest Pulleys from sliding off Completely tighten hardware installed during Step 4 Step 5 Attach the Seat Bracket to the Seat Pad Locate the following items Item 7 Seat Pad Item 8 Seat Bracket Item C 4 5 16 X 3 4 Button Head Screw...

Page 8: ...gs that you removed at the beginning of this step Note See Step 22 to adjust the Seat Bracket Step 7 Attach the Rear Leg to the Rear Leg Cross Tube Locate the following items Item 10 Rear Leg Do not unwrap cables Item 11 Rear Leg Cross Tube Item H 2 3 8 X 3 Button Head Screws Item N 4 3 8 Washers Item O 2 3 8 Nylock Nuts Line up the holes in the bracket on the Rear Leg Item 10 with the holes in th...

Page 9: ...ar Leg Assembly see Figure 8 Place 1 3 8 Washer Item N overtheendof 1 3 8 X41 4 ButtonHeadScrew Item J Insertthescrewthroughthelined upholesandthenlooselysecureontheoppositesidebyplacing 1 3 8 Washerand 1 3 8 NylockNut Item O overtheend Do not over tighten hardware from Step 8 Note Tighten the nylock nut enough that the threads of the screw extend through the nylock nut but loosely enough that the...

Page 10: ... Item N over the end of 1 3 8 X 4 1 4 Button Head Screw Item J Insert the screw through the aligned holes as shown and place 1 3 8 Washer and 1 3 8 Nylock Nut Item O over the end of the screw to secure Do not over tighten the hardware from Step 9 Note Tighten the nylock nut enough that the threads of the screw extend through the nylock nut but loosely enough that the Seat RailAssembly can move fre...

Page 11: ...8 Washer Item N over the end of 1 3 8 X 2 3 4 Button Head Screw Item G Thread the screw through the aligned holes and bushings and secure by placing 1 3 8 Washer and 1 3 8 Nylock Nut Item O over the end of the screw as shown in Figure 10a Do not over tighten hardware from Step 10 Place 1 Bolt Cover Item Q over the Nylock Nut installed during Step 10 Note When storing the Rail Assembly insert the L...

Page 12: ...Slide 2 Roller Tube Spacers Item 18 over each end of the Long Chrome Roller Tube Then slide 2 Foam Rollers Item 14 over the ends of all three tubes Cap the Roller Tubes with the 6 Foam Roller End Caps Item 15 Note Use a Rubber Mallet to secure the End Caps Step 12 Attach Leg Cable to the Leg Extension Locate the following items From Step 11 Main Assembly Item AA 1 Leg Cable Item F 1 3 8 X 2 1 2 Bu...

Page 13: ...Place the Leg Extension Seat Pad Item 19 cushion side down Align the holes in the Leg Extension Seat Support Tube Item 21 with the holes on the underside of the Seat Pad Place 4 5 16 Washers Item M over 4 5 16 X 3 4 Button Head Screws Item C one over each screw Insert the screws through the aligned holes and tighten Completely tighten hardware installed during Step 13 Figure 13 C 21 19 M Rail Brac...

Page 14: ... For your safety always ensure that the SupportTube Bracket Hooks fully engage with the RollerTube Spacers To remove the Leg Extension Seat Assembly reverse this procedure Step 15 Attach the Lat Cross Bar to the Upper Lat Tower Locate the following items Item 22 Lat Cross Bar Do not unwrap cables Item 23 Upper Lat Tower Item H 2 3 8 X 3 Button Head Screws Item N 4 3 8 Washers Item O 2 3 8 Nylock N...

Page 15: ...ng Step 16 Step 17 Attach the Rod Box with Power Rod Unit to the Rod Box Frame Locate the following items Item 24 Rod Box Frame Item 25 Rod Box with Power Rod Unit Item B 3 10 X 1 Phillips Head Screws Item L 3 1 4 Washers Place the Rod Box Frame Item 24 and Rod Box with Power Rod unit Item 25 onto one side as shown in Figure 17 Slide the Rod Box with Power Rod unit into the Rod Box Frame until the...

Page 16: ...ardware installed during Step 18 Step 19 Attach the Faceplate to the Main Assembly Locate the following items Item 26 Faceplate From Step 18 Main Assembly Item A 2 10 Phillips Head Screws Position the textured side of the Faceplate Item 26 against the Lower Lat Tower Insert the plastic stems through the corresponding holes on the Lower Lat Tower as shown in Figure 19 You may need to push the Power...

Page 17: ...gure 20 attaching one side at a time Completely tighten hardware installed during Steps 19 20 Adding the 100 Pound Power Rod Pack Slide the tapered notches of the 100 pound Power Rod pack Item 32 into the open slots on the back of the 310 pound Power Rod pack Step 21 Tighten Lower Bolt on the Seat Bracket Locate the following items From Step 5 Seat Assembly underneath Using an Allen Wrench include...

Page 18: ...tem S 2 Hand Grips Item V 2 Snap Hooks Item Y 2 Rod Cables with 2 Snap Hooks attached Un wrap the Cables from both Pulleys on the Chest bar Pull one end of the Cable from the Chest Pulley upwards Attach the Cable to one Rod Cap by hooking the Rod Hook through the hole in the Rod Cap Then fasten one Hand Grip to the Snap Hook on the opposite end of the Cable as shown in Figure 23 Repeat for remaini...

Page 19: ...nd of the Y Cable away from the Rear Leg to fasten to a Snap Hook on the Rod Cable Note For this step make sure your Leg Extension Seat is installed Step 26 Route the Squat Cables Locate the following items Item R Squat Bar Un wrap the Cables on each Base Leg Pulley Pull one end of the Cable up from the Leg Pulley and fasten the Cable to a Snap Hook on the Chest Bar Fasten the Snap Hook attached t...

Page 20: ... Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus Inc This manual is written and designed by industry professionals If you have any questions regarding your BowFlex Elite Plus home gym or any instructions found in this manual please call 1 800 NAUTILUS 800 628 8458 for assistance ...

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Page 23: ...ered Physical Therapist and founder of the Resistance Training Specialist Program The BowFlexElite Plus Home Gym Owner s Manual and Fitness Guide Special Edition Includes Dr Ellington Darden s Six Week Fast Fat Loss Body Leanness Program ...

Page 24: ... with Hand Grips 45 Lying Lat Fly 46 Lying Narrow Lat Pulldowns 46 Seated Lat Rows 47 Stiff Arm Pulldown 47 Bent Over Row 48 Arm Exercises Triceps Pushdown 49 Single Arm Pushdown 49 French Press 50 Lying Triceps Extension 50 Cross Triceps Extension 51 Lying 45 Triceps Extension 51 Seated Triceps Extension 52 Standing Biceps Curl 52 Seated Biceps Curl 53 Lying Biceps Curl 53 Seated Wrist Extension ...

Page 25: ...e can determine the exercise program that is appropriate for your particular age and condition If you experience any light headedness dizziness or shortness of breath while exercising stop the exercise and consult your physician This machine is meant for individual consumer use only and is not meant for use by institutions Maximum user weight for the BowFlex Elite Plus home gym is 300 pounds 136 k...

Page 26: ...ite Plus home gym 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 800 628 8458 Label 2 Label 1 Label 3 Label 4 Label 6 Label 7 Label 5 ...

Page 27: ...bel in Figure 1 is located on the back of the lat tower Label 2 Caution At all times stay out of the paths of moving rods Location Left and right side of rod box Label 3 Warning Do not hang from bar Location Front of lat tower Label 4 Caution Before each use of this equipment check all fasteners snap hooks cables and pulley functions Tighten and fasten as needed Check pulleys and cable for wear an...

Page 28: ...re attempting to use your BowFlex Elite Plus home gym Also locate and read all warning labels that are posted on the machine It s important to understand how to properly perform each exercise before you do so using Power Rod Resistance With all of the fitness choices available today finding the best workout equipment for your needs can be very confusing Everyone at Nautilus would like to thank you...

Page 29: ...o 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 Hooking up the closest rod first prevents rods from crossing over the top of one another Safety When hooking the Power Rod unit to the cable hooks do not stand directly over the tops of the rods Stand off to one side when connecting a...

Page 30: ...ition 2 Remove all Power Rod resistance and then bind the Power Rod unit with the rod binding strap 3 Ensure that the Leg Extension Lock out Pin is installed Refer to page A 9 for instructions 4 Remove the Seat Rail Knob from the seat rail 5 Tilt the bench toward the Power Rod unit 6 While holding the Rear Leg with one hand disengage the seat Rail Pull Pin to allow the Rear Leg to fold against the...

Page 31: ...o the Chest Bar cables and cinch the adjustment strap on the belt by pulling the strap until the belt is taut You may grasp the belt near the cables to give yourself additional stability when rowing Lat Cross Bar The Lat Cross Bar enhances exercises that work back shoulders and triceps muscles Safety Before using the Lat Cross Bar make sure that all fasteners are in place and tightened Make sure t...

Page 32: ...in frame and push yourself back while placing feet one at a time onto the pulley frame Grasp belt near where it s attached to the cables and begin to press back Squat Bar Pulleys Used with Squat Harnesses and Squat Bar to perform Squat exercises Safety Always check fasteners hooks cables and each workout to functioning Remove workout bench and lock seat into closest position to the Power Rod unit ...

Page 33: ... 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 FAST FAT LOSS NOW ...

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Page 35: ... of the training depends on minimal rest between each exercise 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 lightheadedness dizziness or shortness...

Page 36: ...lding in your hands It s the next best thing to actually going through one of my research projects In fact it s probably better since nothing is experimental All of the fine points have been tried tested and proven effective If you are overfat and if you are interested in doing this program there are several things that you need to understand about my experience Since 1965 I ve trained more than 1...

Page 37: ...termine the amount of fat you ve lost you ll need to follow the instructions in the next section Enter your starting weight on the RESULTS SUMMARY SHEET provided 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 wha...

Page 38: ...riceps and thigh Men Measure Chest abdomen and thigh Suprailium Stand relaxed Pick up a diagonal skinfold just above the crest of the hip bone on the right side of the waist Triceps 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 Thigh Stand relaxed with most of...

Page 39: ...re great but actually seeing differences from comparison photographs of yourself is quite satisfying Taking full length photographs is not difficult but to see the maximum difference between before and after you should follow these guidelines 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 setti...

Page 40: ...l find your body fat percentage 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 130 40 38 36 34 32 30 28 26 24 22 20 18 16 14 12 10 3 15 20 25 30 35 40 45 50 55 60 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 125 120 115 110 105 100 95 90 85 80 75 70 65 60 55 50 45 40 35 30 25 20 15 10...

Page 41: ... the amount of fat Joe lost and the amount of muscle Joe gained Before fat weight 60 pounds minus after fat weight 36 pounds equals 24 pounds 10 8 kg of fat lost After lean mass weight 144 pounds minus before lean mass weight 140 pounds equals 4 pounds 1 8 kg of muscle gained Enter Your Information Here Pounds or Kilograms Before Body Weight Fat Percentage Body Fat Weight x Body Weight Weight of B...

Page 42: ...m 2 5 cm Above Navel Navel 2 5 cm Below Navel Hips Right Thigh Left Thigh Percent Body Fat Before After Total Difference If you wish to send in your results to Bowflex please send to Bowflex Results 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 promo...

Page 43: ...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...

Page 44: ...ailed 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 Avoid Too Much Stress Too much stress of any kind can cause the body to actually preserve fat stores You should relax more An after dinner walk at a leisurely pace is helpful Extra sleep is suggested since sleep facilitates fat...

Page 45: ...nerates 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 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 Note Although it is ...

Page 46: ... 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 d...

Page 47: ...alories 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 Choose calories from 1 large banana 8 3 4 inches long 100 1 apple 3 inch diameter 100 1 2 cantaloupe 5 inch diameter 94 5 dried prunes 100 1 oz 2 small 1 2 oz boxes raisins 82 1 C light nonfat flavored yogurt 100 Dinner Men 500 calories Women 300 calories Choice of...

Page 48: ... Weeks 1 2 100 calories for Weeks 3 4 50 calories for Weeks 5 6 Choose calories from 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 28 g 2 small 14 g boxes raisins 82 240 ml light nonfat flavored yogurt 100 Dinner Men 500 calories Women 300 calories Choice of tuna salad dinner steak dinner or frozen microwave dinner Tuna Salad Dinner...

Page 49: ...rowave 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...

Page 50: ...aste If you dislike the taste of your tap water then drink your favorite bottled water But first you might want to try a twist of lemon or lime added to the water from your tap Some people say it makes a significant difference in the taste Q I m a middle aged woman who gets black and blue marks on my legs when I diet Am I doing anything wrong A I doubt you are doing anything wrong Such black and b...

Page 51: ...s 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 Fat loss is retarded in two ways Too much repetitive activity prevents maximum muscle building by using up your recover ability A well rested recove...

Page 52: ...n Don t panic Simply understand that you will sometimes backslide Learn to anticipate these urges and take corrective action 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 at least twice a week There are two primary differences between mainte...

Page 53: ...E DATE DATE DATE 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 Bench Press 2 10 9 120 130 ...

Page 54: ...ern 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 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 a...

Page 55: ...gs first During each session first work muscle groups that need the most training Remember your cardiovascular component Any fitness program must contain a cardiovascular fitness component to be complete So complement your resistance training with aerobic exercise such as walking running or bicycling Training variables When designing your own program there are several variables that when mixed pro...

Page 56: ...echanical process that changes the position of your spine as your rib cage moves Here are some tips for breathing 1 Be cautious when you are concentrating or exerting effort This is when you will probably hold your breath DO NOT hold your breath Do not exaggerate breathing Depth of inhalation and exhalation should be natural for the situation 2 Allow breathing to occur naturally don t force it Def...

Page 57: ...nch To improve your pectoralis involvement keep your shoulder blades pinched together throughout upward and downward movements FINISH START ACTION SuccessTips Pectoralis Major Deltoids Triceps Muscles worked Bench Position Accessory Pulleys 45 incline Hand Grips Chest Bar START Grasp Hand Grips in both hands Slowly bend your elbows until hands are at chest level Rotate upper arms away from torso e...

Page 58: ...the center and downward at least 10 above your shoulders Slowly return to the starting position keeping your wrists steady and your movements slow and controlled FINISH START ACTION Muscles worked Pectoralis Major Deltoids Triceps Bench Position 45 incline Accessory Hand Grips Pulleys Chest Bar SuccessTips Maintain a 90 angle between your upper arms and torso at the start of the motion and slightl...

Page 59: ...h in your lower back Press your arms forward and upward straightening arms and moving your hands together Rotate your wrists and forearms upward Return to Start position slowly returning your arms in front of you just below chest level FINISH Muscles worked Pectoralis Major Anterior Deltoid Bench Position 45 incline Accessory Hand Grips Pulleys Chest Bar SuccessTips Maintain a 60 90 angle between ...

Page 60: ...away from the Power Rod unit Reach behind your body and grasp one Hand Grip with an overhand grip as shown above Bend your elbows until your hands are level with your waist Using moderate speed rotate your trunk and press your arm s forward to full extension allowing shoulder blade to move forward at the end of the punch Slowly return to the Start position Do not relax the tension in your arm You ...

Page 61: ...0 angle from torso Lift your chest and keep your shoulder blades together Keep forearms in line with cables Allowing your arms to bend slowly move your elbows outwards and backwards keeping a 70 90 angle between your upper arms and torso Move until your elbows are slightly behind your shoulders then slowly reverse back to the Start position Keep your shoulder blades tightened throughout motion FIN...

Page 62: ...ips palms facing out Raise the Hand Grips to shoulder level keeping your palms facing forward Straighten your arms slowly over your head focusing on moving your elbows up and inward toward your ears Slowly return to the Start position keeping tension in your front shoulder muscles FINISH Muscles worked Front Deltoids Upper Trapezius Triceps Bench Position Flat Bench Back Accessory Hand Grips Pulle...

Page 63: ...nching shoulder blades together Continue movement by moving your hands in an arc downward along your sides until hands are level with hips With controlled movement slowly return to the Start position FINISH Muscles worked Upper Trapezius Bench Position Removed Accessory Hand Grips Pulleys Chest Bar SuccessTips Keep abdominals tight and maintain good spinal alignment Do not bend your neck or slouch...

Page 64: ...ght Keeping your arms straight and in line with the cables slowly move your shoulder blades forward off the bench bringing your hands together using only your shoulder muscles Slowly return to the Start position keeping tension in your shoulder blades FINISH Muscles worked Serratus Anteriors Bench Position 45 incline Accessory Hand Grips Pulleys Chest Bar SuccessTips Keep knees bent and feet flat ...

Page 65: ...htly forward from the hips until arms cables are in front of body at a 90 angle from torso Maintaining the bend in your arms move your arms outward and backward When your elbows are slightly behind your shoulders slowly return to the Start position keeping your rear shoulder muscles tightened throughout movement FINISH Muscles worked Front and Middle Deltoids Bench Position Flat Bench Back Accesso...

Page 66: ...Give yourself enough distance to eliminate slack in the cable Use a light resistance Rotate your forearm toward your abdomen keeping your elbow at your side throughout motion Slowly return to the Start position maintaining controlled motion FINISH Muscles worked Subscapularis Bench Position Flat Bench Forward Accessory Hand Grips Pulleys Chest Bar SuccessTips Keep knees bent and feet flat on floor...

Page 67: ...Grasp the Hand Grips palms facing each other Keeping your arms straight slowly pinch your shoulder blades together When shoulder blades are fully retracted slowly return to the Start position FINISH Muscles worked Supraspinatus Middle Deltoids Trapezius Bench Position Flat Bench Forward Accessory Hand Grips Pulleys Chest Bar SuccessTips Keep knees bent and feet flat on floor Keep abdominals tight ...

Page 68: ...ment by pulling your shoulder blades downward Slowly start bending your elbows pulling them down toward your hips and then inward into your trunk Slowly return to the Start position allowing your arms and shoulder blades to move back without relaxing the tension in your shoulders FINISH Muscles worked Latissimus Dorsi Teres Major Rear Deltoids Bench Position Flat Bench Forward Accessory Hand Grips...

Page 69: ...lleys Sit upright Keep your arms extended and straight Initiate movement by pulling shoulder blades together while simultaneously drawing elbows down and inward Bent Lat Bar may not touch your chest At the end of the motion arms should be near your sides shoulder blades fully depressed Keep forearms facing upward Slowly return to Start position FINISH Muscles worked Latissimus Dorsi Teres Major Re...

Page 70: ...sterior may hang off the end of the bench Initiate the movement by pulling your shoulder blades downward Slowly start bending your elbows pulling them down toward your hips and then inward into your torso Slowly return to the Start position allowing your arms and shoulder blades to move back without relaxing the tension in your shoulders Muscles worked Latissimus Dorsi Teres Major Rear Deltoids Bi...

Page 71: ...o stabilize spine Initiate the movement by lowering your shoulder blades bringing them down and together Keep your arms straight moving your hands downward in an arc and slowly in toward your thighs Slowly return to the Start position without relaxing muscle tension FINISH Muscles worked Latissimus Dorsi Teres Major Rear Deltoids Biceps Bench Position Flat Bench Back Accessory Hand Grips Pulleys C...

Page 72: ...grips to a point below your chest line Slowly reverse the motion keeping knees bent and back flat FINISH Muscles worked Latissimus Dorsi Teres Major Rear Deltoids Biceps Bench Position Removed Accessory Squat Bar Attachment Pulleys Squat Pulley Frame SuccessTips Keep knees bent and feet flat on floor Do not bend your torso forward Keep your chest lifted and maintain spinal alignment Release your s...

Page 73: ... Lat Tower adjust for comfort Bring hands in front of you keeping the Lat Bar approximately at rib level Bend over slightly from hips shoulders directly over hands Keeping your upper arms stationary elbows next to trunk slowly push your arms downward in a gentle arc until hands are near tops of your thighs Keeping your triceps tightened slowly reverse the arcing motion and bring the Bent Lat Bar b...

Page 74: ...ard Draw arms up until elbows are pointing forward hands behind head Keeping your upper arms stationary straighten your elbows bringing your hands overhead palms facing out Stop your motion before your elbows are completely straight and then reverse your motion slowly returning to the Start position without relaxing muscle tension FINISH Muscles worked Triceps Bench Position Flat Bench Back Access...

Page 75: ...your hand is above your chest palm facing the floor With your free hand stabilize the active hand at the elbow Keeping your upper arm stationary straighten your elbow slowly extending your arm outward using an arcing motion and stopping approximately 90 from your chest Keeping your triceps tightened slowly reverse the arcing motion and bring your arm back to the Start position FINISH Muscles worke...

Page 76: ...g your upper arms stationary slowly straighten your elbows moving your arms in an arcing motion upward over your head until they are approximately 90 from your torso Stop the motion before your elbows are completely straight and then reverse your motion slowly returning to the Start position without relaxing muscle tension FINISH Muscles worked Triceps Bench Position Flat Bench Back Accessory Hand...

Page 77: ... the arm on the same side as your lifted leg reach forward and grasp a Hand Grip keeping your elbow bent Allow your upper arm not elbow to rest on the elevated knee Slowly curl your forearm up toward your shoulder keeping the upper arm completely still Keeping your biceps tightened slowly reverse the curling motion and bring your arm back to the Start position FINISH Muscles worked Biceps Bench Po...

Page 78: ...s flared slightly to the side Slowly curl the back of your fists backward towards your forearms Stop when wrists are 90 from forearms or when you experience discomfort Slowly return to the Start position FINISH Muscles worked Forearms Bench Position Flat Bench Back Accessory Hand Grips Pulleys Chest Bar SuccessTips Move slowly and keep tension in the back of the forearms at all times Keep your che...

Page 79: ... down use your forearms to slowly bend your elbows curling the Hand Grips forward then upward and in towards your shoulders Keep your elbows at your sides and your upper arms completely still Slowly reverse the curling motion and bring your arms back to Start position FINISH Muscles worked Brachialis Brachioradialis Biceps Bench Position Removed Accessory Hand Grips Pulleys Chest Bar SuccessTips K...

Page 80: ... arms stationary elbows next to trunk slowly straighten your arms downward in a gentle arc until hands are near tops of your thighs hands and elbows straightened and directly in line with shoulders Keeping your triceps tightened slowly reverse the arcing motion and bring the Hand Grips back to the Start position FINISH Muscles worked Forearms Brachialis Bench Position Removed Accessory Hand Grips ...

Page 81: ...trengthen this position will become easier Tighten your abs and then slowly curly your hips toward your rib cage Move as far as you can without using your legs to get momentum Do not curl up onto your shoulder blades Slowly reverse the motion returning to the Start position without relaxing FINISH Muscles worked Rectus Abdominus Bench Position Flat Bench Back Accessory None Pulleys None SuccessTip...

Page 82: ...uld be flat on the floor Tighten your abs and curl only your torso slowly moving your ribs toward your hips Move as far as you can without moving your hips or neck Do not allow your lower back to lose contact with the bench during this entire exercise Slowly reverse the motion returning to the Start position without relaxing your abs FINISH Muscles worked Rectus Abdominus Obliques Bench Position 4...

Page 83: ...n Ankle Plantarﬂexion START ACTION START Remove back support and place seat in free sliding position Sit on seat facing Power Rod unit and position bar across the shoulders not on the neck Maintain a grip on each side of the bar Flatten your back keep your chest up and position your feet in line with the cable pulley Place your feet wider than hip width and point your toes outward slightly Direct ...

Page 84: ...don t cross cables Lie back on the bench head supported Bend the active leg approximately 90 tall users will need to modify this position Clasp your hands around the active thigh behind the knee and brace the inactive leg on the bench or the floor Slowly straighten your leg moving only your knee and lower leg Do not lock your knee Slowly return to the Start position without relaxing your quadricep...

Page 85: ...ower Rod unit keeping tension in the cables Slowly rotate your foot outward away from Power Rod unit Then maintaining tension slowly return to the Start position FINISH Muscles worked Peroneals Bench Position Flat Bench Forward Accessory Ankle Cuff Pulleys Chest Bar Pulleys SuccessTips Movement should occur only at the ankle keep the rest of your body motionless Keep abs tight and do not lift your...

Page 86: ...il Bend this leg approximately 90 Bend forward 30 40 from your hips not your waist and very slightly bend the knee of your supporting leg Initiate the movement by tightening your glutes and slowly pivoting your leg from your hip Move your entire leg backward to a straight position Slowly move your leg as far as you can without allowing any movement at the waist or lower back Slowly return to Start...

Page 87: ... cables at the start of this exercise You may use your hand on the Lower Lat Tower or Chest Bar to stabilize movement Slowly move the attached leg outward away from the Power Rod unit at a 30 45 angle keeping your hips and spine motionless Slowly return to the Start position without relaxing tension in your leg Keep your hips level during movement FINISH Muscles worked Gluteus Maximus Bench Positi...

Page 88: ... is tension in the cable at the start of the exercise Lift leg with cuff in front of you at a 45 angle from your trunk toward Power Rod unit do not lock your knee You may hold onto the bench for added stability Slowly allow the attached leg to move outward away from the Power Rod unit keeping your hips and spine perfectly still Keeping the leg still slowly move it back into the Start position FINI...

Page 89: ... Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Tibialis Anterior Posterior Deltoid Infraspinatus Teres Major Triceps Latissimus Dorsi Gluteus Medius Gluteus Maximus Adductor Magnus Biceps Femoris Semitendinosus Semimembranosus Trapezius Serratus Anterior Rectus Abdominus Flexor Digitorum Superficialis Adductor Longus Iliotibial Tract Gracilis Sartorius Gastrocnemius So...

Page 90: ...warnings in the Owner s Manual misuse mishandling accident or Acts of God such as floods tornadoes power surges etc Damage due to normal wear and tear What Nautilus Will Do During your Warranty Coverage Period Nautilus will repair any BowFlex Elite Plus home gym that proves to be defective in materials or workmanship In the event repair is not possible Nautilus will either replace your BowFlex Eli...

Page 91: ... Ms 4 Miss Customer ID from Invoice Name Address Apt City State Zip Phone number E Mail address Is this your primary address Yes No Place of purchase Date of purchase Purchaser date of birth Gender Male Female Marital status Married Single Including yourself total number of people living in your household Examples 01 02 03 Would you like to receive additional information on healthy lifestyle produ...

Page 92: ...o follow instructions or warnings in the Owner s Manual misuse mishandling accident or Acts of God such as floods or power surges Damage due to normal wear and tear What We Will Do During your Warranty Coverage Period Nautilus will repair any BowFlex Elite Plus home gym that proves to be defective in materials or workmanship In the event repair is not possible Nautilus will either replace your Bow...

Page 93: ......

Page 94: ... Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus Inc This manual is written and designed by industry professionals If you have any questions regarding your BowFlex Elite Plus Home Gym or any instructions found in this manual please call 1 800 NAUTILUS 800 628 8458 for assistance ...

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