Bowflex 340000 Home Gym Workout Systems User Manual

001-6902.081518.F

The Bowflex

Blaze

Home Gym

Owner’s Manual

WWWBOWFLEXCOM

To validate warranty support, keep the original proof of purchase and record the following information:

Serial Number ___________________________

Date of Purchase ____________________

To register your product warranty, go to: www.bowﬂex.com/register

or call 1 (800) 605–3369.

If you have questions or problems with your product, please call 1 (800) 605–3369

Or go to: www.bowﬂex.com

Nautilus, Inc., 5415 Centerpoint Parkway, Groveport, OH 43125 USA, www.NautilusInc.com - Customer Service: North America (800) 605-3369,

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Table of Contents

Important Safety Instructions 5

Safety Warning Labels/Serial Number 7

Get to Know Your Machine 10

How to Use Your Machine 11

Power Rod® Resistance 11

Adjusting/Understanding The Resistance 11

Hooking Power Rod® Unit to Cables 11

Safety 11

When You Are Not Using Your Gym 11

The Workout Bench 12

Removing the Bench 12

Flat Bench 12

45° Incline Bench 12

Leg Extension 12

Free-Sliding Seat 12

Storing Your Bowflex® Blaze® Home Gym 12

Maintenance and Care 12

How to Use Your Machine 13

Accessories and Equipment 13

Using Your Leg Press Belt and

Squat Bar Pulleys 14

Define Your Goals 16

Warm Up / Cool Down 17

Chest Exercises 18

Shoulder Horizontal Adduction 18

Bench Press 18

Decline Bench Press 19

Incline Bench Press 19

Decline Chest Fly 20

Incline Chest Fly 20

Resisted Punch 21

Lying Cable Crossover 21

Shoulder Exercises 22

Rear Deltoid Rows 22

Standing Lateral Shoulder Raise 22

Seated Shoulder Press 23

Front Shoulder Raise 23

Shoulder Extension 24

Shoulder Shrug 24

Scapular Protraction 25

Scapular Depression 25

Lying Front Shoulder Raise 26

Reverse Fly 26

Shoulder Rotator Cuff 27

Seated Lateral Shoulder Raise 28

Scapular Retraction 28

Back Exercises 29

Lying Lat Pulldowns 29

Low Back Extension 29

Pulldowns 30

Narrow Pulldowns with Handgrips 30

Lying Lat Fly 31

Lying Narrow Lat Pulldowns 31

Seated Lat Rows 32

Stiff-Arm Pulldown 32

Bent Over Row 33

Arm Exercises 34

Triceps Pushdown 34

Single Arm Pushdown 34

French Press 35

Lying Triceps Extension 35

Cross Triceps Extension 36

Lying 45

Triceps Extension 36

Seated Triceps Extension 37

Standing Biceps Curl 37

Seated Biceps Curl 38

Lying Biceps Curl 38

Seated Wrist Extension 39

Standing Wrist Curl 39

Reverse Curl 40

Seated Wrist Curl 40

Standing Wrist Extension 41

“Rope” Pushdown 41

Abdominal Exercises 42

Reverse Crunch 42

Resisted Reverse Crunch 42

Seated (Resisted) Ab Crunch 43

Seated (Resisted) Oblique Ab Crunch 43

Trunk Rotation 44

Leg Exercises 45

Leg Extension 45

Squat 45

Lying Leg Extension 46

Ankle Eversion 46

Ankle Inversion 47

Standing Hip Extension 47

Standing Hip Extension 48

Standing Hip Abduction 48

Seated Hip Adduction 49

Seated Hip Abduction 49

Standing Leg Kickback 50

Leg Press 51

Prone Leg Curl 52

Muscle Chart 53

The Workouts 54

Bowflex™ Body Weight Loss Guide 56

Regulatory Approvals:

Product Weight

191 lbs. (86.5 kg)

Product Dimensions

90" L x 38" W x 83" H (229 cm L x 97 cm W x 211 cm H)

Folded Footprint

52" L x 38" W x 83" H (132 cm L x 97 cm W x 211 cm H)

Workout Area

100" L x 78" W (254 cm L x 198 cm W)

Number of Exercises

Over 60

Power Rod

Resistance

210 lbs. (95 kg)

Power Rod

Upgradability

310 lbs. (141 kg.)

410 lbs. (186 kg.)

User Weight Limit

300 lbs. (136 kg)

ASTM Fitness standards compliant

Product Specifications:

Important Safety Instructions

Indicates a potentially hazardous situation which, if not avoided, could result in death or serious

injury.

Read and understand the complete Owner’s Manual. Keep Owner’s Manual for future reference.

Read and understand all warnings on this machine. If at any time the Warning stickers become loose,

unreadable or dislodged, contact Nautilus Customer Service for replacement stickers.

Before using this equipment, obey the following warnings:

• Children must not be let on or near to this machine. Moving parts and other features of the machine

can be dangerous to children.

• Not intended for use by anyone under 14 years of age.

• Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness

in your chest, become short of breath, or feel faint. Contact your doctor before you use the machine

again.

• Before each use, examine this machine for loose parts or signs of wear. Inspect all cables, pulleys and

their connections, making sure they are properly secured and attached, and show no signs of visible

wear or damage. Contact Nautilus Customer Service for repair information.

• Maximum user weight limit

: 300 lb. (136 kg). Do not use if you are over this weight.

• This machine is for home use only.

• Do not wear loose clothing or jewelry. This machine contains moving parts. Do not put fingers or other

objects into moving parts of the exercise equipment.

• Always wear rubber soled athletic shoes when you use this machine. Do not use the machine with

bare feet or only wearing socks.

• Set up and operate this machine on a solid, level, horizontal surface.

• Do not operate this machine outdoors or in moist or wet locations.

• Keep at least 6” (15 cm) clear behind the rod box, and 36” (91 cm) in front of the machine. Keep 15”

(38 cm)on the sides of the machine clear. This is the recommended safe distance for access and

passage around and emergency dismounts from the machine. Keep third parties out of this space

when machine is in use.

• Do not over exert yourself during exercise. Operate the machine in the manner described in this

manual.

• Do not use Dumbbells or other weight equipment to incrementally increase the weight resistance. Use

only the weight resistance designed for use with this gym.

• Correctly engage the Selector Hook to the Rod End.

• Correctly adjust and safely engage all Positional Adjustment Devices. Make sure that the

Adjustment Devices do not hit the user.

• Keep clear of Power Rod

movement path during operation. Keep any bystanders clear of

machine and Power Rod

movement path during operation.

• Do not move the machine without aid. Injury to you or damage to the machine can occur.

• Children should be supervised to ensure that they do not play with the appliance.

Important Safety Instructions

Label 2

Label 1

Label 3

Label 5

Label 4

Label 6

Safety Warning Labels and Serial Number

Label 1: Please make sure all users read, understand, and follow

the warning labels on the home gym. See Figure 1 for

general use safety label.

Location: The warning label in Figure 1 is located on the back of the

lat tower.

Label 2: See ﬁgure 2 for “Caution” safety label.

Location: Left and right side of rod box.

Figure 2

Figure 1

Safety Warning Labels and Serial Number

Label 3: See Figure 3 for “Caution” safety label. Avoid crush hazard

when folding the bench.

Location: Top of the seat rail bracket.

Label 4: See Figure 4 for “Caution” safety label. Stay clear

of the leg when folding the leg extension.

Location: Back of rear leg of leg extension.

Label 5: Product speciﬁcations and regulatory information.

Location: Back of the lower lat tower, below chest bar.

Label 6: Serial number.

Location: Back of the lower lat tower, below chest bar.

Record this number in the Serial Number ﬁeld at the beginning of this manual.

Figure 3

Figure 4

Safety Warning Labels and Serial Number

CONGRATULATIONS on your commitment to improving your

health and fitness! With the Bowflex® Blaze® home gym,

you have everything you need to exceed all of your physical

fitness, strength and health expectations!

The Bowflex® Blaze® home gym’s exceptional resistance and

quality is unmatched by any other single piece of home fitness

equipment available. You will not believe the amazing results

your body will get with the Bowflex® Blaze® home gym!

Please take your time to read through the entire manual and

follow it carefully before attempting to use your Bowflex®

Blaze® 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 for selecting the

Bowflex® Blaze® home gym.

Bowflex® Blaze® home gym is the finest home fitness

product available, and you’re just about to prove it to yourself.

Get to Know Your Machine

Power Rod

Unit

Rod Hook

Upper

Lat Tower

Bench

Rod Caps

Cable

Rod Box

Leg Attachment

Bent Lat Bar

Lat Bar Pulley

Chest Bar

Pulley

Squat Platform

and Pulleys

Home Gym

Lat Cable Storage

Workout Placard

Squat Bar

(optional)

How to Use Your Machine

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.”

Adjusting and Understanding the Resistance

The standard Bowflex

Blaze® home gym comes with 210 pounds

of nominal 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.

Note: Power Rod

Resistance Rods are manufactured using nylon composite material.

The weight resistance measurements are estimates and resistance can vary based on

environmental and usage patterns and other factors. Rod resistance will normally degrade

over time and after extensive usage. If you have any questions regarding the resistance

of your Power Rod

Resistance Rods, contact our Bowflex

Customer Service department for assistance.

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.

Connecting the Power Rod

Unit to the Cables

When hooking the Power Rod

resistance rods to the

cable hooks, do not stand directly over the tops or in the

path of the rods. Stand off to one side when connecting

and disconnecting the Power Rod

resistance rods from the cables. Be sure to

securely grip the resistance rod with dry hands before attempting to connect.

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.

Hooking up the closest rod first prevents rods from crossing over the top of one another.

When You Are Not Using Your Home Gym

Disconnect the cables from the Power Rod

resistance rods when you are not using your

Bowflex

Blaze

® home gym.

Be sure your hands are dry and free of perspiration before attempting to disconnect

the resistance rods. Be sure not to be above or in the path of the resistance rods.

Keep the cables and Power Rod

units bound with the rod binding strap when not in

operation, and be sure and remove the binding strap before beginning any exercises

using the rods.

To Order Additional Sets

of 50 lb. (22.5 kg) Power Rod

Resistance Rods, Please Call (800) 605-3369.

The Workout Bench

Your Bowflex

Blaze

home gym has a number of seat

and bench positions: flat bench forward, flat bench back, 45°

incline and free-sliding seat extension.

To adjust the seat, pull out the Seat Rail Knob, then slide the

seat to one of the three locking holes on the Seat Rail.

Release the Seat Rail Knob to secure when finished.

Removing the Bench:

The Bench easily attaches and releases from the Seat. To

attach the Bench, insert the half hinge on the end of the

Bench into the half hinge on the seat. To remove the Bench,

lift up on the long portion and pull away from seat.

Flat Bench:

The Flat bench position is used for most exercises. You may

lock the bench into a Back (closest to Power Rod

unit) or

Forward (farthest from Power Rod

unit)

position to accommodate height/reach

needs.

45° Incline Bench:

Start with a flat bench, following the above

instructions to release and move the seat

and bench. Lift the bench while sliding the

seat toward the Power Rod

unit until

the bench back is resting against the Lat

Tower.

Leg Extension:

Refer to page A-14 of the Assembly

Manual for instructions on installing the

Leg Extension Seat.

Free-Sliding Seat:

Remove the Bench, pull out the Seat Rail

Knob, give it half a turn and release to

place the Seat in a “free sliding” position

for Aerobic Rowing.

Storing Your Bowflex

Blaze

Home Gym

Folding your Bowflex

Blaze

home gym for storage is

easy.

Do not move the machine without aid. Injury to you

or damage to the machine can occur.

Failure to attach the Seat Rail Securing Device into

the seat rail can cause injury.

Do not stand on the base below the Seat Rail when

you lift or lower it. This can cause injury.

Always use two hands to lift and lower the Seat Rail.

Bend at the knees when you lift or lower the Seat

Rail. Failure to use correct lifting procedure can

cause injury.

1) Lock the Seat and Bench into the flat position.

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-11 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 Seat Rail. (See figure 8b on page A-9.)

7) Secure the bench by inserting the Seat Rail

Knob into the hole in the side of the Seat

Rail Bracket.

Maintenance and Care of Your

Bowflex

Blaze

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,

or belts and their connections.

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.

Clean the bench with a non-abrasive household cleanser

after each use. This will keep it looking new. Do not use

automotive cleaner, which can make the bench too “slick.”

How to Use Your Machine

Accessories and Equipment

Hand Grips:

The Hand Grips fit snugly around your hand, ankle, or wrist. Attach the pulley cable clips to the

D-Rings on the Hand Grips to attach them to the cables.

Standard Grip: Grasp the grip and cuff together to form a grip without

inserting your hand through the cuff portion. Most of the exercises you

perform 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.

Hand Cuff Grip: Slip your hand through the cuff portion of the grip so that

the foam pad rests on the back of your 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.

Ankle Cuff Grip: The cuff opening can be made larger to accommodate

the ankle. Place your hand in the cuff and slide it away from the grip.

Insert your foot or ankle and tighten by sliding the grip back toward the

cuff.

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 that the Lat Tower cables are securely fastened to the regular Bowflex® cables and

the Bent Lat Bar, Squat Bar or Hand Grips.

• Always use the Bent Lat Bar holders to support the Bent Lat Bar, or remove the bar when not in

use.

• Do not hang from or attempt to perform “chin ups” from the Lat Cross Bar.

• Never pull on the Bent Lat Bar unless there is resistance attached to it.

Leg Extension:

Designed to add more effective exercises that target your legs, thighs, calves, etc.

Safety: • Before using the Leg Extension, make sure that all fasteners are in place and tightened.

• Make sure that the Extension’s cables are securely fastened to the regular cables.

• When installing the Leg Extension Seat always ensure that the Support Tube Bracket Hooks fully

engage with the Roller Tube Spacers.

• Always use the supplied Lockout Pin to secure the Leg Extension Pivot Tube to the Rear Leg when

not in use.

Accessory Basket: Accessory Basket, which hooks onto the Chest Bar, provides

convenient storage for the Squat Bar and small accessories.

Workout Placard: The Workout Placard, which snaps onto the Lat Tower, displays workout

descriptions for easy reference while you’re exercising.

How to Use Your Machine

Using Your Leg Press Belt and Squat Bar Pulleys

How to Use Your Machine

Leg Press Belt:

The Leg Press Belt is used for the Leg Press exercise.

• With the Bowflex® seat adjusted to the “free sliding” position (spring lock

seat pin unlocked), the hand grips removed, and the desired amount of

resistance hooked up, sit on the seat and position the leg press belt around

your hips.

• Slide forward to the pulleys and place your feet through the right and left

openings under the rod cables.

• Attach the rod cables to the D-rings on the Leg Press Belt so that the belt

is taut.

• Place hands on vertical main 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 Hand Grips to perform Squat, Bent Rows and other 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.

• Always wear shoes with non-skid soles when using the Squat Bar Pulleys.

• Fasten each squat cable to a D-ring on each squat harness to the

corresponding D-ring on the squat bar using a snap hook.

• You can now add Power Rod® resistance and adjust the squat straps to

your height using adjuster buckles.

• Always adjust tension of the squat harness in such a manner that it will not

cause a hazard.

Keep your body weight centered on the machine, seat or base frame platform while exercising.

When using the machine for standing leg exercises, always hold the Lat Tower of the machine for

stability.

Do not make any adjustments to the seat while sitting on it. Do not stand on the seat.

All exercises in this manual are based on the calibrated resistance and capacity levels of this

machine. Only exercises included in this manual or in written materials authorized and supplied by

Bowflex® are recommended for operation with this machine.

Do not try to exercise when the seat rail is in the folded position.

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.

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.

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.

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.

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 possibly 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.

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.

Define Your Goals

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 guidelines below.

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.

Identify your goals: Goals are critical to choosing

and designing an exercise program that fits and

enhances your lifestyle, but so is strategy. It’s

important not to rush the process and try to

accomplish too much too soon. That will lead to

setbacks and discouragement. Instead, set a series

of smaller achievable goals.

Select complementary exercises: Be sure to pair

exercises that address compound joint movements

and single joint movements. In addition, select

exercises that address complementary muscle

groups.

Put first things first: During each session, first work

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 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.

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.

• Training Intensity: The amount of resistance

used during your repetition.

• Training Volume: The number of repetitions

and sets performed.

• 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:

• Isolate muscle groups: Focus work on specific

muscle groups.

• Progressive Loading: The gradual systematic

increase of repetitions, resistance and

exercise period.

Design Your Own Program

Define Your Goals

Warm Up / Cool Down

Working Out

A workout begins in your mind’s eye. With concentra-

tion 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

We recommend that you warm up by doing

light stretching and performing light exercises

on the Bowﬂex

Blaze® home gym.

Cooling Down

An essential part of the exercise routine is the cool

down. Gradually reduce the level of exercise intensity

so that blood does not accumulate in one muscle

group but continues to circulate at a decreasing rate.

Remember to gradually move yourself into a relaxed

state.

Breathing

The most important part of breathing during exercise

is, quite simply, that you do it. Breathing in or out

during the actual performance is not dependent upon

the direction of air ﬂow relative to exertion. It is, in

fact, a mechanical process that changes the position

of your spine as your rib cage moves. Here are some

tips for breathing:

1) Be cautious when you are concentrating or

exerting effort. This is when you will probably

hold your breath. DO NOT hold your breath. Do

not exaggerate breathing. Depth of inhalation and

exhalation should be natural for the situation.

2) Allow breathing to occur naturally; don’t force it.

Aerobic Rowing—Warm Up or Cool Down

Muscles Worked:

Pectoralis Major, Latissimus Dorsi, Anterior

Deltoids, Quadriceps, and Hamstrings

Bench Position:

Removed, Free Sliding Seat

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Maintain good spinal alignment. Keep

chest lifted.

• Bend from the hip during movement, not

from the waist.

START

FINISH

Start

• Remove the Bench, and place

the Seat in the free-sliding

position.

• Attach resistance, and sit facing

the Power Rod

unit.

• Brace your feet against the

Chest Bar.

Action

• Initiate movement by extending

your knees while simultaneously

bending your arms and pinching

your shoulder blades together.

• Control the return to the Start

position by slowly bending

your legs.

Chest Exercises

Bench Press—Shoulder Horizontal Adduction (and elbow extension)

Chest Fly—Shoulder Horizontal Adduction (elbow stablized)

Muscles Worked:

Pectoralis Major, Deltoids, and Triceps

Bench Position:

incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Maintain a 90

angle between your upper

arms and torso throughout the motion.

• Keep your chest muscles tightened. Limit

and control your range of motion.

• Keep your knees bent, feet on floor, and

your head back against the bench.

• Keep your shoulder blades pinched

together, and maintain good spinal align-

ment.

Muscles Worked:

Pectoralis Major and Anterior Deltoid

Bench Position:

incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Maintain a 90-180

angle between your

arms and torso during the exercise.

• Keep your chest muscles tightened. Limit

and control your range of motion.

• Keep your knees bent, feet on floor, and

your head back against the Bench.

• To improve your pectoralis involvement,

keep your shoulder blades pinched

together throughout the upward and

downward movements.

START FINISH

Start

• Grasp the Handgrips in both

hands.

• Raise your upper arms until they

are in line with your shoulders.

• Bend your elbows until your

forearms are in line with the

cables. Keep your wrists straight.

• Raise your chest, pinch shoulder

blades together, and maintain a

slight, comfortable arch in lower

back.

Start

• Grasp the Handgrips in both

hands.

• Open your arms into a wide posi-

tion while maintaining a bend

in your elbows. Start with your

elbows and forearms below

chest level, palms forward.

• Raise your chest, pinch shoulder

blades together, and maintain a

slight, comfortable arch in lower

back.

Action

• Press your hands forward,

straightening your arms while

moving your hands together.

• Return to the Start position,

keeping your wrists at shoulder

width and in line with the cables,

stopping before the upper arms/

elbows move behind the bench.

Action

• Maintaining the slight bend in

your elbow, slowly bring your

arms together.

• Rotate your wrists and forearms

upward.

• Slowly return to the Start

position, stopping before the

upper arms/elbows move behind

the bench.

Chest Exercises

Decline Bench Press—Shoulder Horizontal Adduction (and elbow extension)

Incline Bench Press—Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:

Pectoralis Major, Deltoids, and Triceps

Bench Position:

incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Maintain a 90

angle between your upper

arms and torso at the start of the motion

and slightly less than 90

at the finish.

• Keep your knees bent, feet on floor, and

your head back against Bench.

• Do not let your elbows travel behind your

shoulders.

• Keep your shoulder blades pinched

together, and maintain good spinal align-

ment.

Muscles worked:

Pectoralis Major, Deltoids, and Triceps

Bench Position:

incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Maintain a 90

angle between your upper

arms and torso at the start of the motion

and slightly less than 90

at the finish.

• Keep your knees bent, feet on floor, and

your head back against bench.

• Do not let your elbows travel behind your

shoulders.

• Keep your shoulder blades pinched

together, and maintain good spinal align-

ment.

START FINISH

Start

• Grasp the Handgrips in both hands,

cables travel beneath your arms,

forearms aligned with cables.

• Bend your elbows back, keeping

your forearms at a 90

angle from

your torso. Elbows should be 10

(5-6" or 13-15 cm) lower than the

standard Bench Press position.

• Raise your chest, pinch shoulder

blades together, and maintain a

comfortable arch in lower back.

Start

• Grasp the Handgrips in both

hands.

• Cables travel above your

fore-arms. Keep your forearms in

line with the cables at all times.

• Bend your elbows back, keeping

your forearms at a 90

angle from

your torso and forearms 10-15

(6-8" or 13-20 cm) higher than the

Bench Press position.

• Raise your chest, pinch shoulder

blades together, and maintain a

slight arch in lower back.

Action

• Slowly press your hands

forward, straightening your arms

while moving your hands to the

center and downward, at least

below your shoulders. Do not

lock your elbows.

• Slowly return to the starting

position, keeping your wrists

steady and your movements slow

and controlled.

Action

• Slowly press your hands for-

ward, straightening your arms

and moving your hands to the

center and downward at least

above your shoulders.

• Slowly return to the Start

position, keeping your wrists

steady and your movements slow

and controlled.

Chest Exercises

Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)

Incline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)

Muscles Worked:

Pectoralis Major and Anterior Deltoid

Bench Position:

incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Maintain a 60-90

angle between your

upper arms and torso during exercise.

• Keep your chest muscles tightened. Limit

and control your range of motion.

• Keep your knees bent, feet on floor, and

your head back against bench.

• To improve your pectoralis involvement,

keep your shoulder blades pinched

together throughout the upward and

downward movements.

Muscles Worked:

Pectoralis Major and Anterior Deltoid

Bench Position:

incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Maintain a 60-90

angle between your

upper arms and torso during exercise.

• Keep your chest muscles tightened. Limit

and control your range of motion.

• Keep your knees bent, feet on floor, and

your head back against the bench.

• To improve your pectoralis involvement,

keep your shoulder blades pinched

together throughout the upward and

downward movements.

START FINISH

Start

• Grasp the Handgrips in both

hands.

• Open your arms into a wide posi-

tion while maintaining a bend in

your elbows.

• Press your forearms downward.

At full extension, your hands

should be level with your hips.

• Raise your chest, pinch shoulder

blades together, and maintain a

slight, comfortable arch in lower

back.

Start

• Grasp the Handgrips in both

hands.

• Open your arms into a wide posi-

tion while maintaining a bend in

your elbows

• Press your forearms upward.

At full extension, your elbows

should be level with your ears.

• Raise your chest, pinch shoulder

blades together, and maintain a

slight, comfortable arch in lower

back.

Action

• Press your arms forward and

upward, straightening your arms

and moving your hands together.

• Return to the Start position,

slowly returning your arms in

front of you just below chest

level.

Action

• Press your arms forward and

upward, straightening your arms

and moving your hands together.

• Return to the Start position,

slowly returning your arms in

front of you just below chest

level.

Chest Exercises

Resisted Punch—Shoulder Flexion, Elbow Extension, Scapular Protraction

Lying Cable Crossover—Shoulder Extension/Adduction (elbow stabilized)

Muscles worked:

Anterior Deltoid and Triceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Maintain an upright, erect posture as your

trunk rotates with the punch.

• Keep knees bent and feet on floor.

• Maintain good spinal alignment.

Muscles worked:

Pectoralis Major

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep chest lifted throughout exercise.

• Keep knees bent, feet on floor, and your

head back against bench.

START FINISH

Start

• Sit on the bench, facing away

from the Power Rod

unit.

• Reach behind your body and

grasp the Handgrips with an

overhand grip, as shown above.

• Bend your elbows until your

hands are level with your waist.

Start

• Lie flat on your back with your

head toward the Power Rod

unit.

• Position yourself far enough

down the Bench to grasp the

Handgrips over your head with

your arms straight.

• Grasp the Handgrips, palms

facing up.

• Tighten your abdominals to

stabilize your spine. Maintain a

slight, comfortable arch in lower

back.

Action

• Using moderate speed, press

your arm forward to full exten-

sion, allowing your shoulder

blade to move forward at the end

of the punch.

• Slowly return to the Start

position without relaxing the

tension in your arms.

• You may vary this exercise by

using bilateral movement with

both arms or punching upward

or downward.

Action

• Keeping your arms straight,

move your hands in an arc

upward and across your torso

toward the opposite thigh.

• Control the return to the Start

position by slowly moving your

arms back overhead, releasing

the shoulder blades and keeping

your arms straight.

Shoulder Exercises

Rear Deltoid Rows—Shoulder Horizontal Abduction (and elbow ﬂexion)

Standing Lateral Shoulder Raise—Shoulder Extension (elbow stabilized)

Muscles Worked:

Rear and Middle Deltoids, Posterior

Rotator Cuff, Upper Latissimus, Teres Major,

Trapezius, and Rhomboids

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your knees bent and feet on floor.

• To work one arm at a time, place non-

working hand on the Bench to stabilize.

• Keep your shoulder blades pinched

together and maintain good spinal align-

ment.

Muscles Worked:

Middle Deltoids and Upper Trapezius

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Do not swing your arms upward or move

your trunk during the motion.

• Keep your feet on floor.

START FINISH

Start

• Sit on the Bench, facing the

Power Rod

unit.

• Grasp the Handgrips with your

opposite hands. Keep your palms

down and arms straight.

• Sit up straight.

• Lift your chest, and keep your

shoulder blades together.

• Keep your forearms in line with

the cables.

Start

• Remove the Bench, straddle the

Seat Rail, and face the Power

Rod

unit.

• Grasp the Handgrips, palms

facing each other.

• Align your spine, and bend

forward slightly at your hips (15-

• Let your arms hang in line with

the cables.

• Elevate your shoulders slightly

toward the back of your head,

keeping your spine aligned.

Action

• Allowing your arms to bend

slowly, move your elbows out-

wards and backwards, keeping a

70-90

angle between your fore-

arms and torso.

• Move until your elbows are

slightly behind your shoulders,

then slowly reverse back to the

Start position.

• Keep your shoulder blades tight-

ened throughout the motion.

Action

• Slowly raise your arms out to

your sides at a 90

angle from

your body.

• Keep your forearms facing

outward throughout the move-

ment.

• Slowly return to the Start

position without relaxing muscle

tension.

Shoulder Exercises

Seated Shoulder Press—Shoulder Adduction (and elbow extension)

Front Shoulder Raise—Shoulder Flexion (elbow stabilized)

Muscles worked:

Front Deltoids, Upper Trapezius, and Triceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your knees bent and feet on the

floor.

• Do not increase the arch in your lower

back as you raise your arms, but keep

your spine steady and tight.

• Keep your abdominals tight, and maintain

good spinal alignment.

Muscles worked:

Front and Middle Deltoids

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your abdominals tight, and maintain

good spinal alignment.

• Keep your knees bent and feet on floor.

• Do not increase the arch in your lower

back as you raise your arms, but keep

your spine steady and tight.

START FINISH

Start

• Sit on the Bench, facing away

from the Power Rod

unit.

• Keep your chest up, abs tight,

and maintain a slight arch in your

lower back.

• Grasp the Handgrips, palms

facing out.

• Raise the Handgrips to shoulder

level, keeping your palms facing

forward.

Start

• Sit on the Bench, facing away

from the Power Rod

unit.

• Keep your chest up, abs tight,

and maintain a slight arch in your

lower back.

• Grasp the Handgrips, palms

facing back and arms straight at

your sides.

Action

• 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.

Action

• Keeping your arms straight,

move them forward, leading with

your forearms, until your arms

are extended in front of you at

shoulder height.

• Arms may be moved alternately

or together.

• Slowly return to the Start

position.

Shoulder Exercises

Shoulder Extension—(elbows stabilized)

Shoulder Shrug—Scapular Elevation

Muscles Worked:

Latissimus Dorsi, Teres Major, Rear Deltoid,

Middle Trapezius, Rhomboids, and Triceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your knees bent and feet flat on the

floor.

• Keep your lats tightened throughout the

motion.

• Keep your abdominals tight, and maintain

good spinal alignment.

• Release your shoulder blades at the

end of each rep, and initiate new rep by

retracting your shoulder blades.

Muscles Worked:

Upper Trapezius

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your abdominals tight, and maintain

good spinal alignment.

• Do not bend your neck or slouch during

this exercise.

• Raise your shoulders evenly.

• For variation, try this exercise bent

forward slightly from the hips.

START FINISH

Start

• Sit on the Bench, facing the

Power Rod

unit.

• Grasp the Handgrips, palms

facing down, arms straight and

at approximately a 45

angle

from your torso.

• Tighten your trunk muscles to

stabilize your spine while main-

taining a slight arch in your

lower back.

Start

• Straddle the Seat Rail, facing the

Power Rod

unit.

• Reach down and grasp the

Handgrips, palms facing each

other.

• Let your arms hang at your sides.

Action

• Initiate movement by pinching

your shoulder blades together.

• Continue the movement by

moving your hands in an arc

downward along your sides until

your hands are level with your

hips.

• With controlled movement,

slowly return to the Start

position.

Action

• Slowly raise your shoulders

toward the back of your head,

keeping your neck and head still.

• Slowly reverse back to the Start

position, keeping your upper tra-

pezius muscles tight throughout

the motion.

Shoulder Exercises

Scapular Protraction—(elbows stabilized)

Scapular Depression

Muscles worked:

Serratus Anteriors

Bench Position:

incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your knees bent and feet flat on

floor. Lean your head back against the

Bench.

• Keep your spine aligned and a slight arch

in your lower back.

• Maintain a 90

angle between your upper

arms and torso throughout this exercise.

• Do not slouch forward or use your arm

muscles to assist this motion. Keep this

motion only in your shoulder blades.

Muscles worked:

Lower Trapezius

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Do not lose spinal alignment—keep your

chest lifted and head on the Bench.

• Keep your knees bent and feet flat on the

floor.

START FINISH

Start

• Sit on the Bench, facing away

from the Power Rod

unit.

• Reach behind your body and

grasp the Handgrips. Straighten

your arms in front of you at a 90

angle from your torso.

• Keep your arms in line with the

cables, palms facing down and

wrists straight.

Start

• Lie on the bench with your head

toward the Power Rod

unit.

• Grasp the Handgrips, and bring

your arms straight down your

sides along your trunk.

• Tighten your trunk muscles

to stabilize your spine while

maintaining a slight arch in your

lower back.

Action

• Keeping your arms straight and

in line with the cables, slowly

move your shoulder blades

forward off the bench. Bring your

hands together using only your

shoulder muscles.

• Slowly return to the Start

position, keeping tension in your

shoulder blades.

Action

• Keeping your arms straight, slide

your shoulder blades downward

toward your hips.

• When your shoulder blades have

fully depressed, slowly return to

the Start position.

Shoulder Exercises

Lying Front Shoulder Raise—Shoulder Flexion (elbows stabilized)

Reverse Fly—Shoulder Horizontal Abduction (elbows stabilized in slight ﬂexion)

Muscles Worked:

Front and Middle Deltoids

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your knees bent and feet flat on the

floor.

• Keep your abdominals tight, and maintain

good spinal alignment.

• Do not increase the arch in your lower

back while you are lifting your arms.

Muscles Worked:

Rear Deltoids, Middle Deltoids,

Trapezius, and Rhomboids

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Do not lose spinal alignment—keep your

chest lifted.

• Keep your knees bent and feet flat on the

floor.

• Keep your spine aligned and a slight arch

in your lower back.

START FINISH

Start

• Sit on the Bench, facing the

Power Rod

unit.

• Grasp the Handgrips, palms

facing down, arms straight.

• Lie back slowly, supporting your

head on the Bench.

• Keep your chest lifted, main-

taining a slight arch in your

lower back.

Start

• Sit on the Bench, facing the

Power Rod

unit.

• Grasp the Handgrips, palms

facing floor, arms nearly straight.

• Sit up straight, and bend slightly

forward from the hips until your

arms and the cables are in front

of your body at a 90

angle from

your torso.

Action

• Keeping your arms straight,

move them in an arc upward

until they are directly over your

shoulders.

• You may perform this move with

both arms simultaneously or one

at a time.

• With controlled movement,

slowly return to the Start

position.

Action

• 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.

Shoulder Exercises

Shoulder Rotator Cuff—Internal Rotation

Shoulder Rotator Cuff—External Rotation

Muscles worked:

Subscapularis

Bench Position:

Flat Bench Forward

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your knees bent and feet flat on the

floor.

• Keep your spine aligned and a slight arch

in your lower back.

• Keep your upper arm alongside your

torso.

• Do not rotate the spine to get additional

range of motion.

Muscles worked:

Infraspinatus and Teres Minor

Bench Position:

Flat Bench Forward

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your knees bent and feet flat on the

floor.

• Keep your spine aligned and a slight arch

in your lower back.

• Maintain a 90

angle between your

forearm and upper arm throughout the

exercise.

• Do not rotate the spine to get additional

range of motion.

START FINISH

Start

• Sit on the Bench, one side

toward the Power Rod

unit.

• Grasp the Handgrip nearest you,

and draw your upper arm into

your torso, keeping your forearm

at a 90

angle from torso.

• Give yourself enough distance to

eliminate slack in the cable.

• Use a light resistance.

Start

• Sit on the Bench, one side

toward the Power Rod

unit.

• Using the arm farthest from

the Power Rod

unit, grasp the

Handgrip nearest you, and draw

that upper arm into your torso,

keeping your forearm at a 90

angle from torso.

• Allow your forearm to rest

against your abdomen, elbow

at your side to remove cable

tension

• Use a light resistance.

Action

• Rotate your forearm toward your

abdomen, keeping your elbow at

your side throughout motion.

• Slowly return to the Start

position, maintaining controlled

motion.

Action

• Rotate your forearm away from

your abdomen, keeping your

elbow at your side throughout

motion.

• Slowly return to the Start

position, maintaining controlled

motion.

Shoulder Exercises

Seated Lateral Shoulder Raise—Shoulder Flexion (elbows stabilized)

Scapular Retraction

Muscles Worked:

Supraspinatus, Middle Deltoids, and

Trapezius

Bench Position:

Flat Bench Forward

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your knees bent and feet flat on the

floor.

• Keep your abdominals tight, and maintain

good spinal alignment.

• Do not swing arms upward or move trunk

during movement.

Muscles Worked:

Middle Trapezius and Rhomboids

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Do not lose your spinal alignment—keep

your chest lifted.

• Keep your knees bent and feet flat on the

floor.

• Keep your spine aligned and a slight arch

in your lower back.

• Do not use your arm muscles for this

movement.

START FINISH

Start

• Sit on the bench, facing the

Power Rod

unit.

• Spread the cuff on the Handgrips

• Slide the cuffs onto the opposite

forearms and place them near

the elbows so that the cables

cross each another.

• Keep your chest lifted, main-

taining a slight arch in your

lower back.

Start

• Sit on the Bench, facing the

Power Rod

unit.

• Grasp the Handgrips, arms

straight, palms facing down.

Action

• Raise your arms directly out to

your sides, nearly shoulder level.

• At the top of the movement you

may need to rotate your hands

slowly to prevent the cuff from

sliding off.

• With controlled movement,

slowly return to the Start

position.

Action

• Keeping your arms straight,

slowly pinch your shoulder

blades together.

• When shoulder blades are fully

retracted, slowly return to the

Start position.

Back Exercises

Lying Lat Pulldowns

Low Back Extension—Seated (with hip extension)

Muscles worked:

Latissimus Dorsi, Teres Major, and

Rear Deltoids

Bench Position:

Flat Bench Forward

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your knees bent and feet flat on the

floor. Lean your head back against the

Bench.

• Keep your spine aligned, abs tight, and a

slight arch in your lower back.

• Keep your lats tightened throughout this

exercise.

• Release your shoulder blades at the top

of each rep. Initiate each new rep by

depressing your shoulder blades.

Muscles worked:

Lower Trapezius

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your knees bent and feet flat on the

floor.

• Keep your spine aligned, abs tight, and a

slight arch in your lower back.

• Keep your lats tightened throughout this

exercise.

• Release your shoulder blades at the top

of each rep. Initiate each new rep by

depressing your shoulder blades.

START FINISH

Start

• Lie on your back on the Bench

with your head near the Power

Rod

unit.

• Slip your arms through the

Handgrips, slide the cuffs past

your elbows, and tighten them

enough to stabilize.

• With your palms facing inward,

slide your body down the Bench

far enough that your arms are

fully extended.

Start

• Sit on the bench, facing the

Power Rod

unit.

• Grasp the Handgrips and slide

them over your forearms, tight-

ening near your elbows.

• Brace your heels on the plat-

form, knees bent comfortably,

and arms crossed in front of your

chest. Pull the Handgrips into

your chest.

• Pinch shoulder blades together,

and lean forward from the hips

only.

Action

• 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 trunk.

• Slowly return to the Start

position, allowing your arms and

shoulder blades to move back

without relaxing the tension in

your shoulders.

Action

• Keeping your chest lifted, move

your entire torso backwards by

pivoting at the hips.

• Slowly return to the Start

position without slouching or

changing spinal alignment.

Back Exercises

Pulldowns—Shoulder Adduction (with elbow ﬂexion)

Narrow Pulldowns with Handgrips—Shoulder Extension (with elbow ﬂexion)

Muscles Worked:

Latissimus Dorsi, Teres Major,

Rear Deltoids, and Biceps

Bench Position:

Flat Bench Forward

Accessory:

Bent Lat Bar

Pulleys:

Lat Tower

Success Tips

• Keep your knees bent and feet flat on the

floor.

• To determine the appropriate grip width

for you, hold your arms straight out to

your sides at shoulder height. Bend your

elbows approximately 90

. Hands should

be no wider apart than your elbows

(beginners may narrow their grip to

increase comfort).

• Keep your spine aligned, abs tight, and a

slight arch in your lower back.

Muscles Worked:

Latissimus Dorsi, Teres Major,

Rear Deltoids, and Biceps

Bench Position:

Flat Bench Forward

Accessory:

Handgrips

Pulleys:

Lat Tower

Success Tips

• Keep your chest lifted, abs tight, and a

very slight arch in your lower back.

• Keep your knees bent and feet flat on the

floor.

• Keep the lats tightened throughout the

entire motion.

START FINISH

Start

• Grasp the Bent Lat Bar using

the wide grip determined by

following the directions in the

Success Tips, then sit on the

bench and face the Power Rod

unit.

• Position your thighs directly

under the Lat Tower Pulleys.

• Sit upright.

• Keep your arms extended and

straight.

Start

• Attach a Handgrip to each cable

on the Lat Tower Pulleys.

• Straddle the bench, facing the

Power Rod

unit.

• Grasp a Handgrip in each hand,

palms facing each other, and sit

down on the bench.

• Position your thighs directly

under the Lat Tower Pulleys.

• Sit upright.

Action

• 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 and shoulder blades fully

depressed.

• Keep forearms facing upward.

• Slowly return to Start position.

Action

• Keep your hands at shoulder

width, arms straight. Initiate

movement by pulling your

shoulder blades down and

together while simultaneously

bending your elbows, drawing

them down and inward toward

your sides.

• At the end of the motion, arms

should be near your sides,

shoulder blades depressed, and

forearms facing upward.

• Slowly return to Start position.

Back Exercises

Lying Lat Fly—Shoulder Adduction

Lying Narrow Lat Pulldowns

Muscles worked:

Latissimus Dorsi, Teres Major,

Rear Deltoids, and Biceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your knees bent and feet flat on the

floor.

• Keep your lats tightened throughout the

entire motion.

• Keep your spine aligned, abs tight, and a

slight arch in your lower back.

• Release your shoulder blades at the end

of each rep. Initiate each new rep by

depressing your shoulder blades.

Muscles worked:

Latissimus Dorsi, Teres Major,

Rear Deltoids, and Biceps

Bench Position:

Flat Bench Forward

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your knees bent and feet flat on the

floor. Lean your head back against the

Bench.

• Keep your spine aligned, abs tight, and a

slight arch in your lower back.

• Keep your lats tightened throughout this

exercise.

• Release your shoulder blades at the top

of each rep. Initiate each new rep by

depressing your shoulder blades.

START FINISH

Start

• Lie on your back with your head

toward the Power Rod

unit,

knees at the edge of Bench.

• Grasp the Handgrips, then

straighten your arms out to your

sides, hands slightly above your

head and palms facing away from

the Pulleys.

• Tighten your abs to stabilize your

spine while maintaining a slight

arch in your lower back.

Start

• Lie on your back on the Bench

with your head near the Power

Rod

unit.

• Slip your arms through the

Handgrips, slide the cuffs past

your elbows and tighten them

enough to stabilize.

• With your palms facing inward,

slide your body down the Bench

far enough that your arms are

fully extended.

Action

• Initiate the movement by moving

your arms in an arch down

toward your hips, using slow,

controlled movement. Keep your

forearms in line with the cables.

• Slowly return to the Start

position, allowing your arms to

move back upward in an arch

toward the Power Rod

unit.

Action

• Initiate the movement by pulling

your shoulder blades downward.

• Slowly start bending your

elbows, pulling them down

toward your hips and then

inward to your torso.

• Slowly return to the Start posi-

tion, allowing your arms and

shoulder blades to move back

without relaxing the tension in

your shoulders.

Back Exercises

Seated Lat Rows—Shoulder Extension (and elbow ﬂexion)

Stiff-Arm Pulldown—Shoulder Extension (elbow stabilized)

Muscles Worked:

Latissimus Dorsi, Teres Major,

Rear Deltoids, and Biceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your knees bent and feet flat on the

floor.

• Do not bend your torso forward.

• Keep your chest lifted, and maintain spinal

alignment.

• Release your shoulder blades at the end

of each rep. Initiate each new rep by

pinching your shoulder blades.

Muscles Worked:

Latissimus Dorsi, Teres Major, Rear

Deltoids, Lower Trapezius, and Biceps

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Lat Tower

Success Tips

• Keep your lats tightened throughout the

entire motion.

• Keep your chest lifted, and maintain spinal

alignment, keeping a very slight arch in

your lower back.

• Release your shoulder blades at the end

of each rep. Initiate each new rep by

depressing your shoulder blades.

• Keep your elbows nearly straight (do not

lock elbows) throughout the exercise.

START FINISH

Start

• Sit on the Bench, facing the

Power Rod

unit, with your pos-

terior near the back (leg exten-

sion) end of the Bench.

• Grasp the Handgrips, palms

facing each other.

• Place your heels on the edge of

the Standing Platform, and bend

your knees comfortably.

Start

• Straddle the Seat Rail, facing the

Power Rod

unit.

• Grasp the Handgrips with your

palms facing down.

• Step back slightly, making sure

there is enough movement in the

cable to complete your full range

of motion with this exercise.

• Bend slightly at the hips, lift your

chest, and tighten your abs to

stabilize spine.

Action

• Initiate the movement by

pinching your shoulder blades

together.

• Pull your upper arms downward

and backward while rotating

your palms inward, brushing

past the sides of your body while

keeping your forearms pointing

in the direction of the cable.

• Slowly return to the Start

position.

Action

• Initiate the movement by low-

ering 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.

Back Exercises

Bent Over Row

Muscles worked:

Latissimus Dorsi, Teres Major,

Rear Deltoids, and Biceps

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Squat Pulley Frame

Success Tips

• Keep your knees bent and feet flat on the

floor.

• Do not bend your torso forward. Bend at

your hips.

• Keep your chest lifted, and maintain spinal

alignment.

• Release your shoulder blades at the end

of each rep. Initiate each new rep by

pinching your shoulder blades.

START FINISH

Start

• Stand on platform.

• Reach down and grasp the hand-

grips, with palms facing back-

ward.

• Let your arms hang, extending in

the direction of the pulleys

• Keep your back flat and knees

bent.

Action

• Begin your motion by moving

your elbows back as you bring

the handgrips to a point below

your chest line.

• Slowly reverse the motion,

keeping your knees bent and

back flat

Arm Exercises

Triceps Pushdown—Elbow Extension

Single Arm Pushdown—Elbow Extension

Muscles Worked:

Triceps

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Lat Tower

Success Tips

• Keep your upper arms motionless and

your wrists straight.

• Keep your chest lifted, abs tight, and

maintain a slight arch in lower back.

• Tighten the triceps throughout the exer-

cise, using controlled motion.

Muscles Worked:

Triceps

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Lat Tower

Success Tips

• Keep your upper arms motionless and

your wrists straight.

• Keep your chest lifted, abs tight, and

maintain a slight arch in lower back.

• Tighten the triceps throughout the exer-

cise, using controlled motion.

START FINISH

Start

• Straddle the Seat Rail, facing the

Power Rod

unit.

• Grasp the Handgrips, palms

facing down.

• Stand approximately 2–3 feet

(.6–.9 meters) from the Lat Tower

(adjust for comfort).

• Bring your hands in front of you,

keeping the Lat Bar approxi-

mately at rib level.

• Bend over slightly at the hips,

shoulders directly over hands.

Start

• Straddle the Seat Rail, facing the

Power Rod

unit.

• Grasp one Handgrip, palm facing

down.

• Stand approximately 1–2 feet

(.3–.6 meters) from the Lat Tower

(adjust for comfort).

• Bring your arm in front of you,

keeping the Handgrip at chest

level.

• Bend over slightly at the hips

so that your shoulder is directly

over your hand.

Action

• Keeping your upper arms sta-

tionary, elbows next to your

trunk, slowly push your arms

downward in a gentle arc until

your hands are near the tops of

your thighs.

• Keeping your triceps tightened,

slowly reverse the arcing motion

and bring the Bent Lat Bar back

to the Start position.

Action

• Keeping your upper arm sta-

tionary and your elbow next to

your trunk, slowly push your arm

downward in a gentle arc until

your hand is near the top of the

your thigh.

• Keeping your triceps tightened,

slowly reverse the arcing motion,

bringing the Handgrip back to

the Start position.

Arm Exercises

French Press—Elbow Extension (overhead)

Lying Triceps Extension—Elbow Extension

Muscles worked:

Triceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your upper arms motionless and

your wrists straight.

• Keep your chest lifted, and maintain spinal

alignment, keeping a very slight arch in

your lower back.

• Tighten the triceps throughout the exer-

cise, using controlled motion.

Muscles worked:

Triceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your chest lifted, and maintain a

very slight arch in your lower back.

• Keep your knees bent and feet flat on the

floor.

• Keep your upper arms motionless and

your wrists straight.

• Tighten the triceps throughout the exer-

cise, using controlled motion.

START FINISH

Start

• Sit on the Bench, facing away

from the Power Rod

unit,

keeping your knees bent and feet

flat on the floor.

• Reach behind and grasp one

or both of the Handgrips, palms

facing inward.

• Draw your arms up until elbows

are pointing forward, hands

behind head.

Start

• Lie on the Bench with your head

toward the Power Rod

unit,

knees bent, and feet flat on the

floor.

• Reach overhead and grasp the

Handgrips, palms facing upward.

• Keep your hands up near your

shoulders, spreading your back

and shoulders into the Bench.

• Raise your chest, and pinch your

shoulder blades together.

Action

• Keeping your upper arms sta-

tionary, 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.

Action

• Keeping your arms stationary,

slowly straighten your elbows,

bringing your hands in an arcing

motion until they are approxi-

mately 1 foot (.3 meters) above

your thighs.

• Slowly reverse the arcing

motion, bringing your hands back

to the Start position.

Arm Exercises

Cross Triceps Extension

Lying 45

Triceps Extension—Elbow Extension

Muscles Worked:

Triceps

Bench Position:

incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your upper arm motionless and your

wrists straight.

• Keep your chest lifted, pinch your

shoulder blades together, and maintain a

slight arch in lower back.

• Tighten the triceps throughout the exer-

cise, using controlled motion.

Muscles Worked:

Triceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your upper arms motionless and

your wrists straight throughout the entire

exercise.

• Keep your chest lifted, spine aligned, and

a slight arch in your lower back.

• Tighten the triceps throughout the exer-

cise, using controlled motion.

START FINISH

Start

• Sit facing away from the Power

Rod

unit.

• Reach one hand over the oppo-

site shoulder (right hand over

left and vice versa) and grasp a

Handgrip.

• Bend your elbow until your hand

is above your chest, palm facing

up.

Start

• Lie flat on the Bench with your

head toward the Power Rod

unit. Keep your knees bent and

your feet flat on the floor.

• Reach overhead and grasp the

Handgrips, palms facing up.

• Keep your elbows bent, bringing

your upper arms to the front at

approximately a 45

angle from

the front of your torso.

Action

• Keeping your upper arm sta-

tionary, 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.

Action

• Keeping your upper arms sta-

tionary and next to your torso,

straighten your arms in an arcing

motion down toward your legs.

• Fully straighten your arms. Then,

with a controlled motion, slowly

bring your arms back to the Start

position without moving your

upper arms.

Arm Exercises

Seated Triceps Extension—Elbow Extension

Standing Biceps Curl—Elbow Flexion (in supination)

Muscles worked:

Triceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your knees bent, feet flat on the

floor.

• Lay your head back against the bench.

• Keep your chest lifted, shoulders pinched

together, and a very slight arch in your

lower back.

• Keep your upper arms and shoulders

motionless and your wrists straight.

• Tighten the triceps throughout the exer-

cise, using controlled motion.

Muscles worked:

Biceps

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your chest lifted, abs tight, and a

very slight arch in your lower back.

• Keep your elbows at your sides and your

wrists straight.

START FINISH

Start

• Sit facing away from the Power

Rod

unit.

• Using an overhand grip, reach

behind you and grasp the

Handgrips, bending your elbows

until your hands are near the top

of your head, palms facing up.

• Keep your arms in line with the

cables.

Start

• Straddle the Seat Rail, facing the

Power Rod

unit.

• Reach down and grasp the

Handgrips, palms facing forward.

• Straighten, keeping your arms by

your sides, elbows loose.

Action

• Keeping your upper arms sta-

tionary, slowly straighten your

elbows, moving your arms in an

arcing motion upward over your

head until they are approximately

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.

Action

• Keeping your upper arms sta-

tionary and your elbows at your

sides, slowly curl the Handgrips

forward, then upward and in

toward your shoulders.

• Slowly reverse the arcing

motion, bringing your hands back

to the Start position.

Arm Exercises

Seated Biceps Curl—Flexion (in supination)

Lying Biceps Curl—Elbow Flexion (in supination)

Muscles Worked:

Biceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your upper body motionless and

your wrists straight.

• Keep your chest lifted, trunk muscles

tight, and maintain a slight arch in lower

back.

• Keep your spine aligned throughout move-

ment

Muscles Worked:

Biceps, Brachialis, and Brachioradialis

Bench Position:

Flat Bench Forward

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your upper arms motionless and

your wrists straight throughout the entire

exercise.

• Keep your chest lifted, spine straight, and

a slight arch in your lower back.

START FINISH

Start

• Sit on the Bench, facing the Power

Rod

unit. Keep one foot flat on

the floor, and bend the other leg,

bringing your foot up onto the

Chest Bar with your knee turned

slightly outward.

• With the arm on the same side as

your lifted leg, reach forward and

grasp a Handgrip, keeping your

elbow bent. Allow your forearm

(not elbow) to rest on the elevated

knee.

Start

• Sit on the Bench, facing the

Power Rod

unit. Keep your

knees bent and feet flat on the

floor.

• Grasp the Handgrips, keeping

your arms straight and palms up.

• Lie back completely with your

head supported by the Bench.

Action

• 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.

Action

• Curl the Handgrips forward

and up toward your shoulders,

making sure to keep your upper

arms completely motionless and

your elbows at your sides.

• Slowly bring your arms back to

the Start position, maintaining

the same arc of motion.

Arm Exercises

Seated Wrist Extension

Standing Wrist Curl

Muscles worked:

Forearms

Bench Position:

Horizontal

Accessory:

Handgrips

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 you

can perform it with both arms simultane-

ously to save time.

Muscles worked:

Biceps and Forearms

Bench Position:

Removed

Accessory:

Handgrips

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.

START FINISH

Start

• Sit on the Bench, facing the

Power Rod

unit, knees bent,

and feet together and flat on the

Bench. Sit far enough back on

the Bench to maintain physical

and cable tension throughout the

exercise.

• Grasp the Handgrips, palm

facing down, and rest your mid-

forearms on your lower thighs,

keeping your elbows flared

slightly to the side.

Start

• Straddle the Seat Rail, facing the

Power Rod

unit.

• Reach down and grasp the

Handgrips.

• 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.

Action

• Slowly curl the back of your fists

backward toward your forearms.

• Stop when wrists are 90

from

forearms or when you experi-

ence discomfort.

• Slowly return to the Start

position.

Action

• 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.

Arm Exercises

Reverse Curl—Elbow Flexion (in pronation)

Seated Wrist Curl — Wrist Flexion

Muscles Worked:

Brachialis, Brachioradialis, and Biceps

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your upper body motionless, elbows

at your sides, and your wrists straight.

• Keep your trunk muscles tight, and main-

tain a slight arch in lower back.

Muscles Worked:

Forearms

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Move slowly, keeping tension in the front

of your forearms at all times.

• Keep your chest lifted, trunk muscles

tightened, and a slight arch in your lower

back.

• You can perform this exercise one arm

at a time to make it easier to focus and

isolate the front of your forearms, or you

can perform it with both arms simultane-

ously to save time.

START FINISH

Start

• Straddle the Seat Rail, facing the

Power Rod

unit.

• Reach down and grasp the

Handgrips, palms facing back-

ward.

• Straighten, keeping your upper

arms and elbows by your sides,

elbows loose.

Start

• Sit on the Bench, facing the

Power Rod

unit, knees bent,

feet together and flat on the

Chest Bar. Sit far enough

back on the bench to maintain

physical and cable tension

throughout exercise.

• Grasp the Handgrips, palm facing

up, and rest your mid-forearms

on your lower thighs, allowing

the wrists to bend downward.

Action

• Keeping your palms facing down,

use your forearms to slowly

bend your elbows, curling the

Handgrips forward, then upward

and in toward 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.

Action

• Slowly curl your fists toward the

front of your forearms.

• Slowly return to the Start

position without relaxing the

muscle tension in your wrists.

Arm Exercises

Standing Wrist Extension

“Rope” Pushdown—Elbow Extension

Muscles worked:

Forearms; Brachialis

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Move slowly, and keep tension in the

wrists at all times.

• Keep your chest lifted, trunk muscles

tightened, and a very slight arch in your

lower back.

• Do not increase or decrease the bend in

your elbow—perform the entire motion at

your wrist.

• Do not rock your body during this exer-

cise.

Muscles worked:

Triceps

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Lat Tower

Success Tips

• Keep your upper arms motionless and

your wrists straight.

• Keep your chest lifted, abs tight, and

maintain a slight arch in lower back.

• Tighten the triceps throughout the exer-

cise, using controlled motion.

• Keep your chest lifted, trunk muscles

tightened, and a very slight arch in your

lower back.

START FINISH

Start

• Straddle the Seat Rail, facing the

Power Rod

unit.

• Reach down and grasp the

Handgrips, palms facing back-

ward.

• Straighten, keeping your upper

arms and elbows by your sides.

• Bend your elbows 90

, and hold

that position for the duration of

this exercise.

Start

• Straddle the Seat Rail, facing the

Power Rod

unit.

• With each hand, grasp the oppo-

site Handgrip (right to left, etc.),

palms facing down.

• Stand approximately 2–3 feet

(.6–.9 meters) from Lat Tower

(adjust for comfort).

• Cross the cables, palms facing

each other, as if grabbing a rope.

• Keep your elbows bent and

upper arms at your sides.

Action

• Slowly curl the back of your fists

backward toward your forearms.

• Stop when wrists are 90

from

forearms or when you experi-

ence discomfort.

• Keeping your forearms still,

slowly return to the Start

position.

Action

• Keeping your upper arms sta-

tionary, elbows next to trunk,

slowly straighten your arms

downward in a gentle arc until

your hands are near the 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 Handgrips back to

the Start position.

Abdominal Exercises

Reverse Crunch—Spinal Flexion

Resisted Reverse Crunch—Spinal Flexion

Muscles Worked:

Rectus Abdominus

Bench Position:

Horizontal

Accessory:

None

Pulleys:

None

Success Tips

• Keep your upper body, knees, and hips

stationary. Relax your neck.

• Tighten your abs before you move.

• Allow exhalation up and inhalation down

without exaggerating breathing.

• Contract as far into the movement as pos-

sible. Lower under control. Keep your abs

tight during entire motion.

Muscles Worked:

Rectus Abdominus and Obliques

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuffs

Pulleys:

Chest Bar

Success Tips

• Allow exhalation up and inhalation down

without exaggerating breathing.

• Do not “kick” into the motion, but allow

body to slowly initiate movement.

• Tighten your abs throughout the entire

exercise, relaxing only at the end of each

set. Keep your hips and knees motionless.

• Move slowly to eliminate momentum.

START FINISH

Start

• Lie on the Bench with your head

toward the Power Rod

unit, and

grasp the Bench for support.

• Bend your hips and knees until

your legs are in a “seated”

position, as shown above, your

knees and hips at 90

angles.

• If maintaining this position is

difficult, adjust to one you can

maintain for the duration of this

exercise. As you strengthen, this

position will become easier.

Start

• Face the Power Rod

unit, and

attach an Ankle Cuff to each

foot.

• Lie back on the Bench with your

head away from the Power Rod

unit.

• Bend your hips and knees at 90

angles, as shown.

• Reach behind your head and

grasp the Seat.

• Relax your neck.

Action

• 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.

Action

• Tighten your abs, and slowly curl

your hips toward your rib cage.

Move as far as you can without

using your legs or curling onto

your shoulder blades.

• Slowly reverse the motion,

returning to the Start position

without relaxing your abs.

Abdominal Exercises

Seated (Resisted) Abdominal Crunch—Spinal Flexion

Seated (Resisted) Oblique Abdominal Crunch—Spinal Flexion/Rotation

Muscles worked:

Rectus Abdominus and Obliques

Bench Position:

incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Do not lift your head or chin—your head

should follow the rib motion rather than

lead it. Maintain normal neck posture.

• Tighten your abs throughout the entire

exercise, relaxing only at the end of each

set.

• Move slowly to eliminate momentum.

• Allow exhalation up and inhalation down

without exaggerating breathing.

Muscles worked:

Rectus Abdominus and Obliques

Bench Position:

incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Do not lift your head or chin—your head

should follow the rib motion rather than

lead it. Maintain normal neck posture.

• Tighten your abs throughout the entire

exercise, relaxing only at the end of each

set.

• Move slowly to eliminate momentum.

• Allow exhalation up and inhalation down

without exaggerating breathing.

START FINISH

Start

• Grasp the Handgrips in both

hands, drawing them over your

shoulders. Rest the back of your

fists on your chest or shoulders,

palms facing up.

• Lower back can start out flat

or in a normal arch. Keep your

knees and hips bent and your

feet flat on the floor.

Start

• Cross one arm over the opposite

shoulder and grasp a Handgrip.

Rest the hand on your shoulder

or chest, palm facing down.

• Lower back can start out flat

or in a normal arch. Keep your

knees and hips bent and your

feet flat on the floor.

Action

• 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.

Action

• Tighten your abs on the side with

the active arm, focusing on the

side of your ribs to the front of

your pelvis on that side.

• Slowly move diagonally, rotating

torso away from the side holding

the Handgrip, ribs turned toward

the front of your pelvis.

• Crunch as deeply as you can,

keeping lower back on bench.

• Slowly reverse to the Start

position without resting.

Abdominal Exercises

Trunk Rotation

Muscles Worked:

Rectus Abdominus, Obliques, and Serratus

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

Failure to perform this exercise cor-

rectly could result in injury. Use only

low resistance rods.

• Keep your chest lifted, shoulders pinched,

abs tight, and a slight arch in your lower

back.

• Keep all motion in your torso.

• Move only as far as your muscles will take

you—do not use momentum to increase

your range of motion.

START FINISH

Start

• Sit sideways on the Bench, one

side toward the Power Rod

unit.

• Grasp the Handgrip closest to

you with both hands.

• Raise both arms up near

shoulder level, hands extended

over the leg closest to the Power

Rod

unit.

• Keep your elbows slightly bent.

Action

• Tighten your entire abdominal

area, and slowly rotate your rib

cage and arms away from the

Power Rod

unit 30-40

, as if you

were rotating with a rod through

the middle of your spine.

• Slowly reverse the motion,

returning to the Start position

without relaxing muscle tension.

Leg Extension

Muscles worked:

Quadriceps

Bench Position:

Leg Extension Seat

Accessory:

None

Pulleys:

Leg Extension

Leg Extension:

Engaged

Success Tips

• Use slow, controlled motion—do not

“kick” into the extension.

• Do not let your knees rotate outward

during the exercise. Keep kneecaps

pointing up and straight forward.

START FINISH

Start

• Sit on the Leg Extension Seat

with your knees near the pivot

point and the lower roller pads in

front of your shins.

• Adjust your thighs to hip width,

pointing your knee caps forward.

• Grasp the sides of the Seat to

stabilize yourself.

• Sit up straight, chest lifted, abs

tight, and a slight arch in your

lower back.

Action

• Tighten your quads.

• Slowly straighten your legs,

moving your feet forward then

upward until your legs are com-

pletely straight and your knee-

caps point toward the ceiling.

• Slowly reverse the motion,

returning to the Start position

without relaxing your quads.

Leg Exercises

Squat—Knee Extension, Hip Extension, Ankle Plantarﬂ exion

Muscles Worked:

Although the squat is often considered a

total body exercise, the glutes, adductors,

hamstrings, and quads are primary

movers, and the spinal erectors are key

to stabilization.

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Base

Success Tips

• Keep your knees pointed in the same

direction as your toes.

• Keep your head and neck in line with your

trunk.

• Never attempt to exercise with more

resistance than you are physically able to

handle.

START FINISH

Start

• Remove the Bench, and straddle

the Seat Rail, facing away from

the Power Rod

unit.

• Grasp the handgrips and stand.

• Flatten your back, keep your chest

up, and position your feet in line

with the Cable/Pulley.

• Place you feet wider than hip

width, and point your toes out-

ward slightly. Direct the thighs to

the same outward angle as the

feet.

Action

• While keeping your back

straight, tighten your abs, and

move to a standing position.

• Keep the pressure through the

middle of the arches in your feet.

• Using control, slowly squat down

by sticking the hips out as the

knees start to bend. Keep the

chest up and back flat as the

hips continue to move backward.

• Lower to approximately 90

your knees.

Leg Exercises

Lying Leg Extension

Ankle Eversion

Muscles worked:

Quadriceps

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

• Keep your chest lifted, spine aligned, abs

tight, and a very slight arch in your lower

back.

• Keep your upper thigh motionless

throughout this exercise.

Muscles Worked:

Peroneals

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

• Movement should occur only at your

ankle—keep the rest of your body motion-

less.

• Keep your abs tight, and do not lift your

hips or excessively arch your back.

• You should feel tension in the outside of

your calf throughout the entire motion.

START FINISH

Start

• Sit on the Bench, facing the

Power Rod

unit.

• Secure the Ankle Cuff around the

ball of one foot.

• Lie back on the Bench with your

head supported.

• Bend the active leg approxi-

mately 90

• Clasp your hands around the

active thigh behind the knee,

and brace the inactive leg on the

Bench or the floor.

Start

• Sit on the Bench, with one side

toward the Power Rod

unit.

• Attach an Ankle Cuff around the

ball of your outside foot (farthest

from the Pulley).

• Straighten your cuffed leg, and

sit up straight.

• Allow your foot to rotate toward

the Power Rod

unit, keeping

tension in the cables.

Action

• 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

quadriceps.

Action

• Slowly rotate your foot outward

away from Power Rod

unit.

• While maintaining tension,

slowly return to the Start

position.

Leg Exercises

Ankle Inversion

Standing Hip Extension—(knee ﬂexed)

Muscles Worked:

Tibialis Anterior and Posterior

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

• Movement should occur only at your

ankle—keep the rest of your body motion-

less.

• Keep your abs tight, and do not lift your

hips or excessively arch your back.

• You should feel tension in the inside of

your calf throughout the entire motion.

Muscles worked:

Gluteus Maximus

Bench Position:

Removed

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

• Keep your chest lifted, spine aligned, abs

tight, and a very slight arch in your lower

back.

• Do not bend from your waist or lower

back.

START FINISH

Start

• Sit on the Bench with one side

toward the Power Rod

unit.

• Attach an Ankle Cuff around the

ball of your inside foot (closest to

the Pulley).

• Straighten your cuffed leg, and

sit up straight.

• Allow your foot to rotate toward

the Power Rod

unit, keeping

tension in the cables.

Start

• Stand to one side of the Seat

Rail, facing the Power Rod

unit.

• Secure the Ankle Cuff around

your outside ankle (farthest from

the Rail).

• Bend your outside leg approxi-

mately 90

• Bend forward 30-40

from your

hips (not your waist), and very

slightly bend the knee of your

supporting leg.

Action

• Slowly rotate your foot outward

away from Power Rod

unit.

• While maintaining tension,

slowly return to the Start

position.

Action

• Initiate the movement by tight-

ening your glutes, and slowly

pivot 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 the Start

position.

Leg Exercises

Standing Hip Extension—(knee stabilized)

Standing Hip Abduction

Muscles worked:

Gluteus Maximus; Biceps Femoris;

Semimembranosus; Semitendinosus

Bench Position:

Removed

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

• Keep your chest lifted, spine aligned, abs

tight, and a very slight arch in your lower

back.

• Do not bend from your waist or lower

back.

• Keep your knee stabilized in the 90

angle

position.

Muscles Worked:

Gluteus Maximus

Bench Position:

Removed

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

• Movement should occur only at your

hip—keep the rest of your body motion-

less.

• Keep your abs tight, and do not lift your

hips or excessively arch your back.

• You should feel tension in the outside of

your glutes throughout the entire motion.

START FINISH

Start

• Stand to one side of the Seat

Rail, facing the Power Rod

unit.

• Secure the Ankle Cuff around

your outside ankle (farthest from

the rail).

• Bend forward 30-40

from your

hips (not your waist), and very

slightly bend the knee of your

supporting leg.

Start

• Stand to one side of the Seat

Rail, one side next to the Power

Rod

unit.

• Secure the Ankle Cuff around

your ankle farthest from the

Power Rod

unit. Keep your leg

straight but your knee loose.

• Adjust your position so that there

is some tension in the Cables at

the start of this exercise.

• Grasp the Upper Lat Tower to

stabilize your movement.

Action

• Initiate the movement by tight-

ening your glutes, and slowly

pivot your leg from your hip.

Move your entire leg backward,

and then lift it slightly behind

you.

• Slowly move your leg as far as

you can without allowing any

movement at the waist, knee, or

lower back.

• Slowly return to the Start

position.

Action

• Slowly move your leg with the

Ankle Cuff 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.

Leg Exercises

Seated Hip Adduction

Seated Hip Abduction

Muscles Worked:

Adductor Longus and Gluteus Medius

Bench Position:

Horizontal

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

• Do not cross your leg with the attached

Cuff in front of your stabilized leg.

• Keep your abs tight, and do not lift your

hips or excessively arch your back.

• Keep your spine straight and your

hips level—do not raise your hips during

motion.

• Use only a small range of motion.

Muscles worked:

Piriformis and Gluteus Maximus

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

• Keep your spine straight and your hips

level—do not raise your hips during the

motion.

• Use only a small range of motion.

• Keep your hips motionless throughout this

exercise.

FINISH

START FINISH

Start

• Sit sideways on the Bench, and

attach an Ankle Cuff to your ankle

closest to the Power Rod

unit.

• Sit far enough from the Power Rod

unit to maintain tension in the cable

at the start of the exercise.

• Lift your cuffed leg in front of you at a

angle from your trunk (toward the

Power Rod

unit)—do not lock your

knee.

• You may hold onto the Bench for

added stability.

Start

• Sit sideways on the Bench, and

secure an Ankle Cuff to your ankle

farthest from the Power Rod

unit.

• Sit far enough from the Power

Rod

unit to maintain tension in

the cable at the start of the exer-

cise.

• Lift your cuffed leg 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.

Action

• Slowly allow your leg with the

attached Cuff to move inward

toward the center, as you face

forward, keeping your hips and

spine perfectly still.

• Keeping your leg still, slowly

move it back to the Start

position.

Action

• Slowly allow your cuffed leg to

move outward away from the

Power Rod

unit, keeping your

hips and spine perfectly still.

• Keeping your leg still, slowly

move it back to the Start

position.

START

Leg Exercises

Standing Leg Kickback—Hip and Knee Extension

Muscles worked:

Gluteus Maximus

Bench Position:

Removed

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

• Keep your chest lifted, spine aligned, abs

tight, and a very slight arch in your lower

back.

• Do not bend from your waist or lower

back.

START FINISH

Start

• Stand to one side of the Seat

Rail, facing the Power Rod

unit.

• Secure the Ankle Cuff around

your foot farthest from the Rail.

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.

• Grasp the Upper Lat Tower to

stabilize your movement.

Action

• Extend your leg with the Ankle

Cuff attached backwards,

straightening your knee.

• Slowly move your leg as far as

you can without allowing any

movement at your waist, knee, or

lower back.

• Slowly return to the Start

position.

Leg Press—Hip and Knee Extension

Muscles Worked:

Quadriceps, Gluteus Maximus and

Adductor muscle groups

Bench Position:

Removed

Accessory:

Leg Press Belt

Pulleys:

Chest Bar

Success Tips

• Generate the force for the leg press by

mentally directing your pushing/pressing

effort through the lower leg and squarely

into the frame of the machine. In other

words, push in the direction the calf bone

is pointing throughout the motion, rather

than just pushing your body backward.

This will decrease the shearing forces at

the knee.

• Keep your knees pointed in the same

direction as your feet. DO NOT let the

knees travel inward/closer during the

motion.

• Keep your spine in good posture.

• Straighten but do not “lock out” your

knees. Keep your quads tightened

throughout the entire motion.

• Do not use momentum. MOVE SLOWLY!

Do not “launch” yourself when you

straighten your knees.

START FINISH

Start

• Remove the bench and unlock the

rowing seat.

• Sit on the seat facing the Power

Rod

unit with the leg press belt

attached and adjusted. Support

your feet on the upright pulley

frame or foot rests as shown. The

belt should be placed around the

pelvis, NOT the low back/spine.

• Lift your chest, tighten your abs

and maintain a very slight arch in

your lower back.

• Slowly straighten your legs, but do

not lock your knees.

• You may rest your hands around

the sides of the belt, on the sides of

the seat, or you may fold your arms

across your chest, whichever is

more comfortable.

Action

• Bend your knees and hips slowly

allowing yourself to slide toward

thePower Rod

unit.

• Limit your slide to a position that

allows you to still maintain good

spinal posture, with your chest

lifted, abs tight and a slight arch

in your lower back.

• Slowly return to the starting

position.

Leg Exercises

Prone Leg Curl—Knee Flexion

Muscles Worked:

Hamstring muscle group (biceps femoris,

semimembranosus, semitendinosus) and

Gastrocnemius

Bench Position:

Leg Extension Seat

Accessory:

None

Pulleys:

Leg Extension

Leg Extension:

Engaged

Success Tips

• Make sure you straighten your legs under

control, do not allow your knees to hyper-

extend.

• Keep your chest lifted, abs tight and

maintain a very slight arch in your lower

back.

• Try to relax your calf and foot muscles.

START

FINISH

Start

• Lie face down on the bench with

your lower thighs on the leg

extension seat, the knees near the

pivot point and ankles under the

upper roller pads .

• Point your knees and feet straight

down and tighten your inner thigh

muscles (as if squeezing your

knees together) to stabilize.

• Place your hands on the floor or

grasp the rail or bench for stability.

• Place your forehead on the bench

or look to the side, but do not look

up, hyper-extending your neck.

• Tighten your abs to prevent spinal

motion and very slightly lift your

knees (approximately 1 inch),

placing the pressure on your

thighs.

Action

• Slowly bend your knees, upward

and then toward your hips

without moving your spine and

without your hips lifting from the

bench.

• Keeping the hamstrings tight,

slowly allow your legs to

straighten and return near the

starting position. Do not fully

extend your legs.

Leg Exercises

Sternocleidomastoid

Pectoralis Major

Anterior Deltoid

Medial Deltoid

Biceps

Brachialis

External

Obliques

Brachioradialis

Pronator Teres

Flexor Carpi

Radialis

Tensor

Fasciae

Latae

Iliopsoas

Pectineus

Rectus Femoris

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

Superficials

Adductor Longus

Iliotibial Tract

Gracilis

Sartorius

Gastrocnemius

Soleus

Muscle Chart

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.

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.

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

Bench Press

Lying Biceps Curl

Seated Shoulder Press

Seated Abdominal Crunch

Sets

Reps

8-12

Exercise

Leg Curl

Leg Extension

Bench Press

Lying Biceps Curl

Seated Shoulder Press

Rear Deltoid Rows

Seated Triceps Extension

Seated Abdominal Crunch

Sets

Reps

8-12

Exercise

Leg Curl

Leg Extension

Leg Press

Bench Press

Lying Biceps Curl

Lying Shoulder Pullover

Reverse Fly

Rear Deltoid Rows

Seated Triceps Extension

Seated Abdominal Crunch

Sets

Reps

8-12

The Workouts

Exercise Log

Please feel free to make copies of this chart to continue your exercise log.

EXERCISE

DATE DATE DATE 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

10, 9

120, 130

Introduction and Overview

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How to Use this Guide

• Eat breakfast within 90 minutes of waking up and balance

your meals and snacks throughout the day

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\RXUPHWDEROLVPLVZRUNLQJ

• Mix and match meal options

– Select 1 option from the appropriate meal plan (male or

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– Select 1-2 snack options per day

– You have the option to substitute one snack for one treat

under 150 calories

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ate your own meals for more variety

Bowflex™ Body Weight Loss Guide

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• Turkey for tuna

• $Q\¿VKRUVHDIRRGIRUFKLFNHQ

• &RRNHGYHJHWDEOHVLQVWHDGRIVDODG

• Eat your calories

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drinks, and alcohol

– Stick with water, unsweetened tea, and coffee. Aim for a

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hydrated

• If you’re still hungry after or in between meals:

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VQDFNRUPLQLPHDOZLWKIUXLWYHJHWDEOHVDQGSURWHLQ

If your goal is muscle gain or strength:

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ratios to increase the total number of calories you eat every day.

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VWUHQJWK

• )RFXVRQSRVWZRUNRXWQXWULWLRQE\KDYLQJRQHRI\RXUVQDFNV

within 30 minutes after you complete your workout. Make sure to

have a combination of carbohydrates such as fruit with protein

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Meal Plan Overview

The female meal plan provides about 1400 calories, and the male plan

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help support optimal health. These calorie levels will result in healthy

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Follow these guidelines if you’re over 55:

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snack per day.

Follow these guidelines if you’re under 25:

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Breakfast

Breakfast includes a smart carb, fruit, and a source of protein, which will

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Snacks

Each snack is a balance of carbohydrates and protein to keep your

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Lunch and Dinner

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lean, or low-fat, protein. The healthy fat can come either from the pro-

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VXFKDVRLODQGYLQHJDUVDODGGUHVVLQJ

protein

veggies

rich

carbs

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smart

carb

protein/fat

Breakfast

Lunch

Dinner

Snack #1

Snack #2

fruit

smart

carb

protein

healthy

fat

smart

carb

protein

veggies

smart

carb

protein

healthy

fat

smart

carb

protein

veggies

Breakfast Options Fruit Smart Carb Protein/Fat

Fruit and Nut Oatmeal Cook

plain oats in water. Top with fruit,

nuts, milk, cinnamon, and honey.

Berries or banana Plain oats

5HJXODURUTXLFNFRRN

Nuts and milk

(JJ0XIÀQ&RRNHJJV7RDVW

bread and top with 1 slice of

cheese, 1 slice of ham, and

tomato.

Tomato (QJOLVKPXI¿QRUVDQGZLFKWKLQ (JJKDPDQGFKHHVH

Yogurt Power Parfait7RS\RJXUW

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cinnamon.

Chopped fruit of your choice 2DWVZKHDWJHUPDQGJURXQG

ÀD[VHHG

3ODLQQRQIDW*UHHN\RJXUWDQG

nuts

On the Go PB & Apple Sand-

wich Toast bread. Spread on

peanut butter, thin slices of ½ an

apple, and 1 teaspoon of honey.

Sliced apple 6DQGZLFKWKLQEUHDGRUEDJHO

thin

Peanut butter

Lunch & Dinner Options Lean Protein Smart Carb Veggies

Pork Loin, Sweet Potato &

Green Beans

Grilled or baked pork loin Baked Sweet Potato Green Beans

Chicken Stir Fry

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sauce

Chicken breast or boneless skin-

OHVVWKLJK

Brown or wild rice 0L[HGVWLUIU\YHJHWDEOHV

IUHVKRUIUR]HQ

Steak Tacos with Side Salad (3

for males, 2 for females) Top with

salsa, cilantro, and sprinkle of

shredded cheese

)ODQNRUVLUORLQVWHDN Corn tortillas Salad

Whole Wheat Pasta with

Shrimp or Cannellini Beans &

Marinara Sauce

6KULPSIUR]HQRUIUHVKRUFDQ-

nellini beans

Whole wheat pasta Steamed broccoli

Bunless Burgers with Oven

Fries, Corn, & Salad

*ULOOEXUJHUV%DNHVOLFHGSRWD-

toes on sprayed cookie sheet for

25-30 minutes @ 425°)

OHDQJURXQGEHHIRUWXUNH\ Oven baked fries Corn on the cob + side salad

Tuna & Avocado Wrap with

Vegetable Soup

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lettuce, tomato, avocado, and

mustard.

Tuna +LJK¿EHUZUDS 9HJHWDEOHVRXS

(homemade or low-sodium

canned)

Snack Options

Smart Carb Protein

1 medium apple 10-15 almonds

Baby carrots 2 tbsp hummus

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(QHUJ\RUSURWHLQEDUZLWKFDORULHV

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Optional Treats

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• ½ cup lowfat ice cream

• VPDOOEDJRIEDNHGSRWDWRFKLSV

• R]RIZLQHRUR]OLJKWEHHU

• FXSVRIDLUSRSSHGRUOLJKWSRSFRUQ

Sample 3 Day Plan

Based on each of the meal options listed above, a typical 3 day plan could look like this:

Day 1 Day 2 Day 3

Breakfast (JJPXI¿Q 3RZHU\RJXUWSDUIDLW )UXLWQXWRDWPHDO

Snack 1 Apple with almonds Nut Thins

VWULQJFKHHVH Baby carrots and hummus

Lunch Tuna & avocado wrap with soup /HIWRYHUVIURPGLQQHUGD\ /HIWRYHUVIURPGLQQHUGD\

Optional Snack 2 or Treat ½ cup ice cream bar (QHUJ\EDU FDORULHEDJRIOLJKWSRSFRUQ

Dinner Shrimp pasta Chicken stir fry %XQOHVVEXUJHUV

1 cup = baseball

1/2 cup = lightbulb

1 oz or 2 tbsp

= golf ball

1/4 cup nuts

= Altoids tin

3 oz chicken or meat

= deck of cards

1 medium potato

= computer mouse

1 medium piece of

fruit = tennis ball

1 -1/2 oz cheese

= 3 dice

Portion Size Guide

(DFKRIWKHLWHPVOLVWHGDUHIRURQHVHUYLQJ

MALE FEMALE

PROTEIN

HJJV

R]FKLFNHQ¿VKOHDQPHDWRUWRIX

FXSEHDQVRUOHQWLOV

FXSJUHHN\RJXUW

R]FKHHVH

HJJ

R]FKLFNHQ¿VKRUOHDQPHDW

FXSEHDQVRUOHQWLOV

FXSJUHHN\RJXUW

R]FKHHVH

HEALTHY FAT

7EOVSQSHDQXWRUQXWEXWWHU

WVSQROLYHÀD[RUZDOQXWRLO

FXSRIQXWV

PHGLXPDYRFDGR

WEOVSQSHDQXWRUQXWEXWWHU

WVSQROLYHÀD[RUZDOQXWRLO

FXSRUWDEOHVSRRQVRIQXWVDSSUR[DOPRQGV

PHGLXPDYRFDGR

SMART CARB

FXSFRRNHGJUDLQVFXSUDZRDWVEURZQULFH

quinoa, pasta

PHGLXPVZHHWRUUHJXODUSRWDWR

2 corn tortillas

VOLFHRIEUHDGRUOLJKWVOLFHVHTXDOLQJFDORULHV

or less)

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FXSFRRNHGFXSUDZJUDLQV

PHGLXPVZHHWSRWDWRRU

UHJXODUSRWDWR

2 corn tortillas

VOLFHRIEUHDGRUOLJKWVOLFHVHTXDOLQJFDORULHVRU

less)

HQJOLVKPXI¿QVDQGZLFKWKLQRUKLJK¿EHUZUDS

FRUIT

PHGLXPDSSOHRUDQJHRUSHDU

VPDOOEDQDQDOHQJWKRI\RXUKDQG

1 cup berries or chopped fruit

FXSGULHGIUXLWIUHVKRUIUR]HQLVRSWLPDO

9HJHWDEOHV<RXFDQKDYHXQOLPLWHGYHJHWDEOHVH[FHSWIRUSHDVDQGFRUQVWLFNZLWKFXSVHUYLQJ

2 cups spinach or lettuce = 2 cupped hands

FXSUDZYHJHWDEOHV

FXSFRRNHGYHJHWDEOHV

R]ORZVRGLXPYHJHWDEOHMXLFH

OPTIONAL TREATS

FXSORZIDWLFHFUHDP

VPDOOEDJRIEDNHGSRWDWRFKLSV

R]GDUNFKRFRODWH

R]RIZLQHRUR]OLJKWEHHU

FXSVDLUSRSSHGRUOLJKWSRSFRUQ

* some foods are a combination of protein and carbs or protein and fat

Grocery List

BREAD & GRAINS

100% whole wheat bread

6SURXWHGJUDLQEUHDGV

/LJKWRUZKROHZKHDWHQJOLVKPXI¿QV

6DQGZLFKRUEDJHOWKLQV

Corn or low-carb whole wheat tortillas

+LJK¿EHUZUDSV

Plain oats: 1 minute or old fashioned

:KROHJUDLQVEURZQULFHEXOJDUEDUOH\TXLQRDFRXVFRXV

7LSV/RRNIRUZKROHZKHDWDVWKH¿UVWLQJUHGLHQW/RRNIRUJRI

¿EHUSHUVOLFHRUJSHUVOLFHVRIOLJKWRUGLHWEUHDG$LPIRUEUHDGZLWK

less than 100 calories per slice.

DAIRY & DAIRY ALTERNATIVES

3ODLQQRQIDWJUHHN\RJXUW

.H¿U\RJXUWOLNHGULQN

2UJDQLFORZIDWPLON

Enriched almond or soy milk

&KHHVHIHWDSDUPHVDQPR]]DUHOODOLJKWKDYDUWLSURYRORQHVZLVV

VWULQJFKHHVHRUVLQJOHVHUYLQJSDFNDJHV

MEAT, FISH, POULTRY & PROTEIN

:LOGJDPH

Salmon, halibut, tuna, tilapia, shrimp,

FDW¿VKVFDOORSVRUFUDE

Pork loin, pork chops, or pork roast

&KLFNHQRUWXUNH\EUHDVWRUWKLJKVQRVNLQ

(JJVDQGHJJZKLWHV

/HDQEHHIVLUORLQFKXFNURXQGWHQGHUORLQOHDQRUJDQLFDQG

JUDVVIHGLVEHVW

Canned salmon or tuna (in water)

Nitrate-free, reduced sodium ham, turkey, chicken, or roast beef lunch-

meat

Any type of bean, dry or canned low-sodium varieties

Tofu and tempeh

7LSV/RRNIRU³&KRLFH´RU³6HOHFW´FXWVRIPHDWUDWKHUWKDQ³3ULPH´

3ULPHFXWVDUHIDWWLHU/LPLWLQWDNHRIKLJKO\SURFHVVHGPHDWDQG

LPLWDWLRQPHDWSURGXFWVOLNHVDXVDJHEDFRQSHSSHURQLDQGKRWGRJVWR

once a week or less.

FROZEN FOODS

$OOYHJHWDEOHVZLWKRXWVDXFH

All fruit

*UDLQVDQGJUDLQPHGOH\V

CRACKERS, SNACKS & ENERGY BARS

Any unsalted nuts or seeds

$LUSRSSHGRUOLJKWSRSFRUQ

Edamame in the pod

(QHUJ\EDUV

Crackers

Hummus

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$OZD\VSDLUZLWKSURWHLQVXFKDVKXPPXVFKHHVHRUQXWV/RRNIRU

HQHUJ\EDUVZLWKOHVVWKDQFDORULHVDQGJRIVXJDUDQGDWOHDVWJ

RISURWHLQDQGJRI¿EHU/RRNIRUFUDFNHUVZLWKOHVVWKDQFDORULHV

DQGJRUOHVVRIIDWSHUVHUYLQJ

FATS & OILS

Avocado

2OLYHJUDSHVHHGZDOQXWVHVDPHRUÀD[VHHGRLO

%XWWHUVSUHDGVORRNIRUSURGXFWVIUHHRIWUDQVIDWVDQGSDUWLDOO\

K\GURJHQDWHGRLOVRQWKHLQJUHGLHQWOLVW

7LSV/LJKWROLYHRLOUHIHUVWRWKHÀDYRUQRWWKHFDORULHFRQWHQW$OZD\V

PHDVXUHRLODQGEXWWHU(YHQLIDIDWLVFRQVLGHUHGKHDOWK\LW¶VVWLOOYHU\

KLJKLQFDORULHVDQGSRUWLRQVQHHGWREHFRQWUROOHG

DRESSINGS, CONDIMENTS & SAUCES

9LQHJDUVULFHZLQHEDOVDPLF

All fresh or dried herbs and spices

Mustard

Salsa and chili sauce

0DULQDUDVDXFHZLWKQRKLJKIUXFWRVHFRUQV\UXS

/HPRQDQGOLPHMXLFH

%RWWOHGPLQFHGJDUOLFDQGJLQJHU

/RZVRGLXPVR\VDXFH

7LSV/RRNIRUSURGXFWVIUHHRI06*DGGHGFRORUVDQGKLJKIUXFWRVH

FRUQV\UXS/RRNIRUVDXFHVXQGHUFDORULHVSHUVHUYLQJ$YRLGFUHDP

EDVHGVDXFHVDQGGUHVVLQJVOLNHUDQFKEOHXFKHHVHDQGDOIUHGR

$OOIUXLWVDQGYHJHWDEOHVIUHVKDQGIUR]HQDUHJUHDWFKRLFHV6LQFHHYHU\PHDOKDVRQHRUERWK\RXUVKRSSLQJFDUWVKRXOGUHÀHFWWKLV

Keep It Going

Tips for continued weight loss and maintaining changes

• Keep weighing yourself weeklyHYHQDIWHU\RX¶YHUHDFKHG\RXUJRDOZHLJKW

• Continue keeping a food log.,I\RXKDYH\RXUPHDOSODQZHOOHVWDEOLVKHGORJ\RXUIRRGHYHU\RWKHUZHHNWRNHHS\RXUVHOIRQWUDFN'RQ¶W

feel like you have to do it every day.

• Prepare for plateaus.7KHVFDOHPLJKWQRWEXGJHIRUDIHZZHHNVRUHYHQPRQWKVDIWHUVRPHLQLWLDOZHLJKWORVV7KLVLVQRUPDODQGWREHH[-

SHFWHG,W¶VWKHERG\¶VQDWXUDOSURFHVVIRUDGMXVWLQJWR\RXUQHZORZHUZHLJKW6WD\IRFXVHGRQ\RXUORQJWHUPJRDOFHOHEUDWH\RXUVXFFHVVHV

DQGFKDQJHVDQGPL[XS\RXUZRUNRXWVWRKHOSRYHUFRPHWKHSODWHDX

• Calorie adjustments for maintaining weight loss.2QFH\RX¶YHUHDFKHG\RXUJRDOZHLJKW\RXFDQLQFUHDVH\RXUFDORULHVSHUGD\

DVORQJDV\RXUDFWLYLW\OHYHOVWD\VWKHVDPH

• Treat yourself.+DYHDQRQIRRGUHZDUGIRUHDFKJRDO\RXKLWVXFKDVDPDVVDJHDQHZRXW¿WRUDQRXWLQJZLWKIULHQGVDQGIDPLO\

• Use the resources belowWR¿QGQHZUHFLSHVJHWH[SHUWDGYLFHDQGVXSSRUWWRVWD\PRWLYDWHG

Resources

'RZQORDGDEOH5HVRXUFHVIURP%RZÁH[

WebsiteZZZ%RZÀH[FRP5HVRXUFHV

• *URFHU\6KRSSLQJ/LVWIRU)ULGJH%ODQN)RUP

• 'D\0HDO3ODQQLQJ)RUP

• Additional Dinner Options

• 3UHDQG3RVW:RUNRXW)XHOLQJ*XLGH

Questions & Support

• $VNTXHVWLRQVSRVWVXJJHVWLRQVDQGFRQQHFWZLWKRXURQOLQH%RZÀH['LHWLWLDQRQWKH%RZÀH[)DFHERRNSDJH

Recipes

• ZZZZKROHOLYLQJFRP

• ZZZHDWLQJZHOOFRP

• ZZZZKIRRGVRUJ

• ZZZOLYHEHWWHUDPHULFDRUJ

Online food logs

• ZZZP\¿WQHVVSDOFRP

• www.loseit.com

Bowflex 340000 Home Gym Workout Systems

Product's Documents

Owner’s Manual

Specifications

Bowflex 340000 Questions and Answers

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