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Important Safety Precautions.................................................................3
Getting To Know Your Machine ..............................................................4
About Your Bowflex
®
Ultimate
™
Home Gym
Attachments ................................................................................................9
Using Your Machine ...............................................................................10
Defining Your Goals .................................................................................12
Exercising Properly .................................................................................14
The Workouts
The 20 Minute Better Body Workout .................................................15
Advanced General Conditioning ..........................................................15
20 Minute Upper / Lower Body ............................................................16
Body Building ...........................................................................................17
Circuit Training Anaerobic / Cardiovascular .....................................18
True Aerobic Circuit Training ...............................................................19
Strength Training ....................................................................................20
Chest Exercises
Bench Press .............................................................................................21
Chest Fly ...................................................................................................21
Incline Bench Press ...............................................................................22
Decline Bench Press ...............................................................................
23
Resisted Punch ........................................................................................23
Lying Cable Crossover ...........................................................................24
Flat Barbell Bench Press ........................................................................24
Shoulder Exercises
Seated Shoulder Press ..........................................................................25
Front Shoulder Press .............................................................................25
Rear Deltoid Rows ..................................................................................26
Standing Lateral Shoulder Raise ..........................................................26
Seated Lateral Shoulder Raise .............................................................27
Scapular Protraction .............................................................................. 27
Scapular Depression ..............................................................................28
Shoulder Rotator Cuff — Internal Rotation .......................................28
Shoulder Rotator Cuff — External Rotation .....................................29
Shoulder Extension ................................................................................29
Shoulder Shrug ........................................................................................30
Barbell Shoulder Shrug ..........................................................................30
Lying Front Shoulder Raise ...................................................................31
Reverse Fly ...............................................................................................31
Military Press ...........................................................................................32
Back Exercises
Lying Shoulder Pullover ..........................................................................33
Wide Pulldowns .......................................................................................33
Narrow Pulldowns ...................................................................................34
Lying Lat Pulldowns ............................................................................... 34
Lying Narrow Lat Pulldowns .................................................................35
Low Back Extensions ..............................................................................35
Seated Lat Rows ......................................................................................36
Lying Lat Fly ..............................................................................................36
Reverse Grip Pulldowns .........................................................................37
Scapular Retraction ...............................................................................37
Stiff Arm Pulldown .................................................................................38
Barbell Bent Over Row ...........................................................................38
Arm Exercises
French Press ............................................................................................39
Lying Triceps Extension .........................................................................39
Lying 45 Degree Triceps Extension ......................................................40
Triceps Pushdown ...................................................................................40
“Rope” Pushdowns .................................................................................41
Single-Arm Pushdown ............................................................................41
Cross Triceps Extension .........................................................................42
Triceps Kickback ......................................................................................42
Seated Triceps Extension ......................................................................
43
Standing Biceps Curl ...............................................................................
43
Seated Biceps Curl ..................................................................................44
Seated Wrist Extension ..........................................................................44
Standing Wrist Extension .....................................................................45
Seated Wrist Curl ....................................................................................
45
Standing Wrist Curl .................................................................................46
Reverse Curl ..............................................................................................46
Lying Biceps Curl
......................................................................................47
Reverse Grip Barbell Curls .....................................................................47
Barbell Curls ..............................................................................................48
Abdominal Exercises
Seated (resisted) Abdominal Crunch .................................................49
Seated (resisted) Oblique Crunch .......................................................49
Reverse Crunch .......................................................................................50
Resisted Reverse Crunch ......................................................................50
Trunk Rotation .........................................................................................51
Abdominal Crunch ..................................................................................51
Leg Exercises
Leg Extension ..........................................................................................52
Leg Curl .....................................................................................................52
The Squat ...................................................................................................
53
Leg Press ..................................................................................................53
Lying (Prone) Leg Curl ...........................................................................54
Standing Hip Extension ..........................................................................54
Standing Hip Flexion ..............................................................................55
Seated Leg Curl .......................................................................................55
Lying Leg Extension ...............................................................................56
Seated (straight Leg) Calf Raise .........................................................56
Standing Leg Kickback ..........................................................................57
Kneeling Leg Kickback ............................................................................57
Standing Hip Abduction ........................................................................58
Seated Hip Adduction ............................................................................58
Seated Hip Abduction .............................................................................59
Ankle Inversion .......................................................................................59
Ankle Eversion .........................................................................................60
Deadlift .......................................................................................................60
Stiff-Leg Deadlift .....................................................................................61
Fast Fat Loss Now
The Bowflex
®
Body Leanness Program
By Dr. Ellington Darden ...........................................................................63
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