Xceed: Owner'S Manual

™
Xceed
™
OWNER’S MANUAL
Congratulations / Registration
CONGRATULATIONS on your commitment to improving your health and fitness! With the Bowflex Xceed™ home
gym, you have everything you need to exceed all of your physical fitness, strength, and health expectations!
The Bowflex Xceed™ 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
Xceed™ home gym!
Please take your time to read through the entire manual and follow it carefully before attempting to use your
Bowflex Xceed™ 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 Xceed™ home gym.
The Bowflex Xceed™ home gym is the finest home fitness product available, and you’re just about to prove it to
yourself.
To validate warranty support, keep the original proof of purchase and record the following information:
Serial Number __________________________
Date of Purchase __________________________
If purchased in US/Canada: To register your product warranty, go to: ZZZERZÁH[FRPUHJLVWHUor call 1 (800) 605–3369.
,ISXUFKDVHGRXWVLGH86&DQDGD To register your product warranty, contact your local distributor.
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Nautilus, Inc., 5415 Centerpoint Parkway, Groveport, OH 43125 USA, www.NautilusInc.com - Customer Service: North America (800) 605-3369,
csnls@nautilus.com | outside U.S. or Canada: www.nautilusinternational.com | Printed in China | © 2018 Nautilus, Inc. | ® indicates trademarks
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their respective owner.
ORIGINAL MANUAL - ENGLISH VERSION ONLY

Table of Contents
Important Safety Information . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 Crossover Narrow Pulldowns w/ Hand Grips . . . . . . . . . . . . . . . .35

Safety Warning Labels and Serial Number . . . . . . . . . . . . . . . . . .3 Seated Lat Pulldowns . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .36
Product Specifications . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5 Seated Wide Lat Pulldowns . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .36
Regulatory Approvals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
Features . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 Arm Exercises:
Triceps Pushdown w/ Hand Grips . . . . . . . . . . . . . . . . . . . . . . . . . .37
Operations . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8
Triceps Hammer Pushdown . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .37
Define Your Goals. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11 Triceps Pushdown w/ Bent Lat Bar . . . . . . . . . . . . . . . . . . . . . . . . .38
Triceps Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .38
The Workouts: Hammer Triceps Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .39
The 20 Minute Better Body Workout . . . . . . . . . . . . . . . . . . . . . . . .14 Cross Triceps Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .39
Advanced General Conditioning . . . . . . . . . . . . . . . . . . . . . . . . . . . .14 Triceps Kickback . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .40
20 Minute Upper / Lower Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15 Hammer Triceps Kickback . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .40
Body Building. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16 Resisted Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .41
Circuit Training Anaerobic / Cardiovascular . . . . . . . . . . . . . . . . .17 Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .41
True Aerobic Circuit Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18 Concentration Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .42
Strength Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19 Reverse Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .42
Barbell Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .43
Chest Exercises: Reverse Barbell Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .43
Bench Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20 Seated Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .44
Chest Fly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20 Seated Biceps Hammer Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .44
Decline Bench Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21 Wrist Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .45
Incline Bench Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21 Wrist Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .45
Shoulder Exercises: Abdominal Exercises:

Reverse Fly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22 Trunk Rotation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .46
Crossover Reverse Fly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22 Seated (resisted) Oblique Abdominal Crunch . . . . . . . . . . . . . . . .46
Crossover Rear Deltoid Rows . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23 Seated (resisted) Abdominal Crunch . . . . . . . . . . . . . . . . . . . . . . . .47
Crossover High Rear Deltoid Rows . . . . . . . . . . . . . . . . . . . . . . . . .23
Lateral Shoulder Raise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24 Leg Exercises:
Forearm Lateral Shoulder Raise . . . . . . . . . . . . . . . . . . . . . . . . . . . .24 Leg Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .48
Front Shoulder Raise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25 Squat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .48
Seated Shoulder Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25 Standing Hip Extension (knee bent). . . . . . . . . . . . . . . . . . . . . . . . .49
Shoulder Rotator Cuff (internal) . . . . . . . . . . . . . . . . . . . . . . . . . . . .26 Standing Hip Extension (knee extended) . . . . . . . . . . . . . . . . . . . .49
Shoulder Rotator Cuff (external) . . . . . . . . . . . . . . . . . . . . . . . . . . .26 Leg Kickback . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .50
Shoulder Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27 Hip Flexion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .50
Shoulder Shrug . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27 Dead Lift . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .51
Scapular Protraction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28 Stiff Leg Dead Lift. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .51
Scapular Depression . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28 Standing Hip Adduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .52
Scapular Retraction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29 Standing Hip Abduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .52
Calf Raise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .53
Back Exercises:
Standing Shoulder Pullover w/ Bent Lat Bar . . . . . . . . . . . . . . . . .30 Muscle Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .54
Standing Shoulder Pullover w/ Hand Grips . . . . . . . . . . . . . . . . . .30 Exercise Log . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .55
Narrow Pulldowns w/ Bent Lat Bar . . . . . . . . . . . . . . . . . . . . . . . . .31 Maintenance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .56
Narrow Pulldowns w/ Hand Grips . . . . . . . . . . . . . . . . . . . . . . . . . .31
Bent Over Row . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .32 Bowflex Body Weight Loss Guide . . . . . . . . . . . . . . . . . . . . . . . . . .57
Crossover Bent Over Row . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .32
Seated Lat Rows . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33 Warranty . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .65
Crossover Seated Lat Rows . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33
Standing Low Back Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34
Reverse Grip Pulldowns . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34
Crossover Wide Pulldowns w/ Hand Grips . . . . . . . . . . . . . . . . . .35
1
Owner’s Manual
Important Safety Instructions
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• 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.
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feel faint. Contact your doctor before you use the machine again.
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properly secured and attached, and show no signs of visible wear or damage. Do not use if found in this condition. If purchased in US/Canada,
contact Customer Service for repair information. If purchased outside US/Canada, contact your local distributor for repair information.
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• This machine is for home use only.
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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 36” (0.9m) on each side 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.
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• Do not use Dumbbells or other weight equipment to incrementally increase the weight resistance. Use only the weight resistance that came with
your gym.
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• Never stand directly over the top of the rods. Stay off to the side while you attach the rods.
• Correctly adjust and safely engage all Positional Adjustment Devices. Make sure that the Adjustment Devices do not hit the user.
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operation.
2
Owner’s Manual
Safety Warning Labels and Serial Number
Type Description
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3
Owner’s Manual
Type Description
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4
Owner’s Manual
Specifications
Product Specifications
Product Weight 157 lbs. (71 kg)

Product Dimensions FPORQJ[FPZLGH[FPKLJK
Workout Area FPORQJ[FPZLGH
1XPEHURI([HUFLVHV Over 60
3RZHU5RG5HVLVWDQFH 210 units of resistance
310 units of resistance
3RZHU5RG Upgradability
410 units of resistance
User Weight Limit 300 lbs. (136 kg)
DO NOT dispose of this product as refuse. This product is to be recycled. For proper disposal of this product, please follow the
prescribed methods at an approved waste center.
5
Owner’s Manual
Features
Lat Bar Storage
Pulley
Snaphook
Lat Tower
Abdominal Bar
Rod Caps
Rod Hook
Center Cross Bar
Power Rod
Resistance Rods
Seat Back Pad
Seat
Cable Lock Knob
Leg Attachment
Rod Box
Base Frame
Platform
Lower Pulley/ Squat

Station
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Owner’s Manual
Adjusting and Understanding the Resistance
3RZHU5RG units are made from a special composite material. The rods are sheathed with a
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full resistance is divided among a 5, two 10s, a 30, and a 50 unit rod on each side of the machine, for
a combined total of 210 units.
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resistance measurements are estimates and resistance can vary based on environmental and usage
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Customer Service (if purchased in US/Canada) or your local distributor (if purchased outside US/
Canada) for assistance.
If you upgraded to 310 units of resistance or 410 units of resistance you will
have an additional one or two 50 unit rods, respectively.
Connecting the Power Rod™ Unit to the

Cables
You may use one rod or several rods in combination, to create your desired
resistance level.
To hook multiple rods up to one cable, bend the closest rod toward the cable and place the cable hook
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When You Are Not Using Your Home Gym

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place your cables and grips through the strap to keep them out of the way. Leaving the rods and
cables under tension could cause injury if a rod were inadvertently released.
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7
Owner’s Manual
The Bowflex Xceed™ Home Gym The Bowflex Xceed™ Home Gym
Pulley Positions Cable Routing
With the versatility to perform over 65 different exercises, As you use your home gym, you will connect the
the Bowflex Xceed home gym easily transitions from cables and pulleys in a variety of ways to perform
one exercise to another. Below is a guide to the five the exercises. Refer to the illustrations below for
different pulley positions you will use to optimally perform proper cable routing.
your workout routine.
Position One: Position Two:

Standard Position – most Lat Pulldown Position. Active
common. Active pulleys are pulleys are on Lat Tower.
on center cross bar.
Ab Exercises
Chest
Exercises
Position Three (optional): Position Four:

Leg Extension Position. Active Squat position. Active pulleys
pulleys are on the squat pulley are on squat pulley frame and on
frame. center cross bar.
Lat Pulldown
Exercises
Position Five: Position Six: Leg and Squat

Abdominal Crunch position. Rowing position. Active pulleys Exercises
Active pulleys are on Lat Tower. are on squat pulley frame.
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Owner’s Manual
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.
Handgrips and Straps

The handgrips fit snugly around your wrist, ankle, or instep. Attach grips to cables by snapping the cable clip onto the
D-ring.
Standard Grip: Grasp the handle and cuff together to form a grip without inserting
your hand through the cuff portion. Most exercises utilize this grip. The
Standard Grip also is used for Hammer Grip exercises, when you need
to hold the hand grip vertically for greater wrist support.
Hand Cuff Grip: Slip your hand through the cuff 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.
Simply insert your hand in the cuff and slide it away from the handle.
Insert your foot or ankle and tighten the grip by sliding the handle back
toward the cuff.
Arch Cuff Grip: The cuff opening can also fit securely over the arch of your foot. For
this grip, insert your foot through the cuff until it is around the arch of
your instep, and tighten the cuff around your heel to secure the grip.
Abdominal Crunch Attach the snap hooks to the D-rings on both ends of the harness.
Shoulder Harness: Place the harness on your shoulders letting the handles hang over
your chest. Grab both handles. With high resistance, a cross arm
opposite-handle grip may be used.
Lat Pulldown Bar

The Lat Pulldown Bar enhances exercises that work back, shoulders and triceps muscles.
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Owner’s Manual
Operations
Leg Extension Attachment
The leg extension attachment enables you to work the major muscle groups in the legs.
Abdominal Crunch Shoulder Harness

The ab harness gives you the ability to strengthen the muscles of the abdomen by safely adding resistance to
abdominal exercises. When using the ab harness, relocate the pulleys from the chest bar to the short abdominal bar.
Squat Bar
The Squat Bar enhances exercises that work back, shoulders and triceps muscles.
Safety
Before using the grips, straps, Lat Bar, or Ab Harness, make sure that
all fasteners are in place and tightened.
Make sure that auxiliary cables for the Lat Bar and Leg Extension are
securely fastened to the primary cables on the unit.
Always use the lock knob on the slider to secure pulleys. Do not
allow pulleys to change position during any exercise.
Always use the bar holders to support the Lat Bar or remove the bar
when not in use.
When removing the Lat Bar from the bar holders, be prepared for it to
fall before the cables fully support it. Injury may occur.
When using the Lat Bar, be sure to keep your hands dry enough to make a secure grip with it for the entire
exercise. If your grip begins to become compromised, safely hang the Lat Bar in the bar holders and dry your
hands. Do not allow the Lat Bar to slip from your grip during an exercise.
Do not hang from the Lat Tower nor attempt to perform “chin ups” from the bar.
Never pull on the bar unless there is resistance attached to it.
Always use the Lock Knob to secure the attachment to your Bowflex Xceed™ home gym.
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Owner’s Manual
Define Your Goals
Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here are some
fitness components that will help you define your goals and choose your fitness program.
Muscle Strength is the maximum force that you can Body Composition is the ratio of fat weight (fat) to lean
exert against resistance at one time. Your muscle weight (muscles, bones and tissue). As you age, the
strength comes into play when you pick up a heavy bag ratio shifts. The fat weight increases and the lean weight
of groceries or lift a small child. It is developed when a decreases. Training for muscle strength will generally
localized muscle is worked both positively (concentric) increase muscle size and aerobic conditioning will
and negatively (eccentric) at a resistance – great enough help burn extra calories. Performing these two forms of
so you can perform only five to eight repetitions of the exercise, either at different times or together, will create
exercise before the muscle fails. Each set of repetitions the greatest changes in body fat weight.
is followed by a rest interval that typically runs three
times longer than the set. Later, between exercise Balanced Strength and alignment are the result of equal
sessions, the muscle overcompensates for the stress strength developed in all parts of the body. It comes
and usually increases in both strength and size. into play in your standing and sitting posture, and in
your ability to perform just about any activity safely and
Muscle Endurance is the ability to perform repeated effectively. An over-development of the back will round
contractions. It comes into play when you cross-country the shoulders; weak or stretched abdominals can cause
ski or work on your feet all day. Endurance training lower back pain. You want a balance of muscle strength
addresses the slow twitch, endurance muscle fibers, in front and back. In addition, you need a balance of
which depend on oxygen for energy. To develop muscle strength between your middle, lower and upper body.
endurance, use low resistance and high repetitions –
about 15-20 repetitions in each set, three sets to each Flexibility is the ability of a muscle or group of muscles
exercise, working the muscle only to fatigue. to move the joint through a full range of motion. Flexibility
comes into play when you execute an overhand serve or
Muscle Power is the combination of strength and speed stretch for the top shelf in the kitchen. It is a cooperative
of the muscular contraction. This is often misinterpreted movement of opposite muscle groups. When a muscle
as A) being directly associated with certain skill or contracts, its opposite muscle group must relax for the
sport and/or B) meaning that you must move fast. Load action to occur. Increased flexibility means an increased
is actually a more important factor than speed when range of motion, made possible by this simultaneous
attempting to improve power. When training to achieve contracting and relaxing. Good flexibility is important
muscular power, pick a resistance that fatigues you in protecting the body from injury and can be achieved
in the 3-5 repetition range. When performing these through the balanced strength training programs that are
reps, it is more important to think of contracting the included in this manual.
muscles faster rather than attempting to move faster.
Performing sport simulation exercises usually results Cardiovascular Endurance is the ability of the heart
in a deterioration of the motor pattern or skill. The bio- and lungs to supply oxygen and nutrients to exercising
mechanically sound method of improving power in muscles over an extended period of time. It comes into
your sport is to train for power using the correct joint play when you jog a mile or ride a bike. It is a critical
movements, as described in this manual. Then practice component of overall fitness and health. You may want to
the skill associated with your sport, learning to apply this design your own personal program specifically geared to
newly achieved power. your goals and lifestyle. Designing a program is easy, as
long as you follow the below guidelines.
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Owner’s Manual
Design Your Own Program
Understand fitness and its components. Improperly Training variables. When designing your own program
designed programs can be dangerous. Take some time there are several variables that, when mixed properly,
to review this manual as well as other fitness guides. will equal the right fitness formula for you. In order to
find out the best formula, you must experiment with
Know your current fitness level. Before you start any
several combinations of variables.
fitness program you should consult a physician who will
help you determine your current abilities. The variables are as follows:
Identify your goals. Goals are critical to choosing and • Training Frequency: The number of times you train
designing an exercise program that fits and enhances per week. We recommend daily activity but not daily
your lifestyle, but so is strategy. It’s important not to rush training of the same muscle group.
the process and try to accomplish too much too soon.
That will lead to setbacks and discouragement. Instead, • Training Intensity: The amount of resistance
set a series of smaller achievable goals. used during your repetition.
Select complementary exercises. Be sure to pair • Training Volume: The number of repetitions
exercises that address compound joint movements and and sets performed.
single joint movements. In addition, select exercises that • Rest Intervals: The time you rest between sets and the
address complimentary muscle groups. time you rest between workouts.
Put first things first. During each session, first work Once you’ve established a base of fitness, follow these
muscle groups that need the most training. basic principles:
Remember your cardiovascular component. Any • Isolate Muscle Groups: Focus work on specific
fitness program must contain a cardiovascular fitness muscle groups.
component to be complete. So complement your
resistance training with aerobic exercise such as • Progressive Loading: The gradual systematic increase
walking, running, or bicycling. of repetitions, resistance and exercise period.
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Owner’s Manual
Workout Guide
Working Out Breathing
A workout begins in your mind’s eye. With concentration The most important part of breathing during exercise is,
and visualization you can approach your workout with quite simply, that you do it. Breathing in or out during the
a positive, constructive attitude. A good pre-workout actual performance is not dependent upon the direction
mental routine is to sit and relax, so that you can focus of air flow relative to exertion. It is, in fact, a mechanical
on what you are about to do and think about achieving process that changes the position of your spine as your
your end goal. rib cage moves. Here are some tips for breathing:
Warming Up 1) Be cautious when you are concentrating or

exerting effort. This is when you will probably
We recommend that you warm up by doing hold your breath. DO NOT hold your breath. Do
light stretching and performing light exercises not exaggerate breathing. Depth of inhalation and
on the Bowflex Xceed home gym. exhalation should be natural for the situation.
Your Routine 2) Allow breathing to occur, naturally, don’t force it.
The workout portion of your fitness routine is the series
of exercises devoted to your particular goals. Remember,
make sure to have fun!
Cool Down
An essential part of the exercise routine is the cool
down. Gradually reduce the level of exercise intensity so
that blood does not accumulate in one muscle group, but
continues to circulate at a decreasing rate. Remember to
gradually move yourself into a relaxed state.
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Owner’s Manual
The Workouts
20 Minute Better Body Workout
Frequency: 3 Days Per Week (M-W-F) Time: About 20 Minutes
Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5 -10 reps without
fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging
resistance that you can perform no less than 10 reps and no more than 15 reps without your form deteriorating. As you become
stronger, you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to the next one. Rest 30
to 45 seconds between sets. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in
the rep. Count three seconds up and three seconds down and work to fatigue during each set.
Body Part Exercise Sets Reps

Chest Bench Press 1-2 10-15
Back Seated Lat Rows 1-2 10-15
Shoulders Crossover Rear Deltoid Rows 1-2 10-15
Arms Biceps Curl 1-2 10-15
Triceps Pushdown 1-2 10-15
Legs Leg Extension 1-2 10-15
Trunk Standing Low Back Extension 1-2 10-15
Seated Abdominal Crunch 1-2 10-15
Advanced General Conditioning

Frequency: 4 Days Per Week (M-T-TH-F) Time: About 35-45 Minutes
When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or have become
just plain bored, it is time to change your program. You can increase your training with this “split system” routine that works opposing
muscle groups on different days. To do this, you’ll increase your resistance when you can perform 12 reps perfectly, and you’ll increase
your volume by performing more sets and more exercises. Move slowly on each rep. Use a pace that would allow you to stop the
movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.
Day 1 & 3 Body Part Exercise Sets Reps

Shoulders Seated Shoulder Press 1-3 10-12
Arms Triceps Pushdown 1-3 10-12
Biceps Curl 1-3 10-12
Day 2 & 4 Body Part Exercise Sets Reps

Seated Lat Pulldowns 1-3 10-12
Shoulders Crossover Rear Deltoid Row 1-3 10-12
Reverse Curl 1-3 10-12
Trunk Standing Low Back Extension 1-3 10-12
Seated Abdominal Crunch 1-3 10-12
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Owner’s Manual
20 Minute Upper/Lower Body
Frequency: 4 Days Per Week (M-T-TH-F) Time: About 20 Minutes
This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits.
Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program training 2 days, resting
1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate. Rest only 20-30 seconds
between sets. As you get stronger, increase the number of sets you perform. Move slowly on each rep. Use a pace that would allow
you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down.
DAY 1 & 3 Body Part Exercise Sets Reps

Shoulders Crossover Rear Deltoid Rows 1-3 12-15
Triceps Extension 1-3 12-15
DAY 2 & 4 Body Part Exercise Sets Reps

Standing Hip Extension 1-3 12-15
Standing Hip Abduction 1-3 12-15
Standing Low Back Extension 1-3 10-12
Trunk Seated Abdominal Crunch 1-3 10-12
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Owner’s Manual
Body Building
Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes
Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to
failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your
caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set
and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the
point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that would allow you
to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each
set.
DAY 1 Body Part Exercise Sets Reps

Chest Fly 2-4 8-12
Crossover Rear Deltoid Row 2-4 8-12
Lateral Shoulder Raise 2-4 8-12
Shoulder Shrug 2-4 8-12

Back Seated Lat Row 2-4 8-12

Legs Squat 2-4 8-12
Leg Extension 2-4 8-12
Standing Hip Extension 2-4 8-12
Seated Oblique Abdominal Crunch 2-4 8-12
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Owner’s Manual
Circuit Training – Anaerobic/Cardiovascular
Frequency: 2-3 Times Per Week Time: About 20-45 Minutes
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine.
The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise
(less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1. Then add
an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional rounds of
Circuit 2 as your fitness level increases. Repeat process with Circuit 3. Do not let your heart rate exceed 220 minus your resting heart
rate. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down.
Circuit 1 Body Part Exercise Reps

Chest Bench Press 8-12
Legs Squat 8-12
Back Seated Lat Row 8-12
Trunk Seated Abdominal Crunch 8-12

Shoulders Seated Shoulder Press 8-12
Legs Leg Extensions 8-12
Back Seated Lat Pulldowns 8-12
Trunk Standing Low Back Extension 8-12
Arms Biceps Curl 8-12

Shoulders Crossover Rear Deltoid Rows 8-12
Arms Triceps Pushdown 8-12
Trunk Seated Oblique Crunch 8-12
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Owner’s Manual
True Aerobic Circuit Training
Frequency: 2-3 Times Per Week Time: About 20-60 Minutes
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging
routine. By returning to an aerobic exercise between each set you are increasing your aerobic capacity, endurance and burning fat
as energy. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next
exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1.
Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional
rounds of Circuit 2 as your fitness level increases. Do not let your heart rate exceed 220 minus your resting heart rate. Perform each
rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down.
Any type of aerobic exercise can be used for this routine. Some examples are: jumping jacks, jogging in place
or stair climbing.

Chest Bench Press 8-12
Aerobic Exercise 30 – 60 Seconds
Legs Squat 8-12
Back Seated Lat Rows 8-12
Trunk Seated Abdominal Crunch 8-12

Shoulders Seated Shoulder Press 8-12
Legs Leg Extension 8-12
Back Seated Lat Pulldowns 8-12
Trunk Standing Low Back Extension 8-12
Arms Biceps Curl 8-12
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Owner’s Manual
Strength Training
Frequency: 3 Days Per Week (M-W-F) Time: About 45-60 Minutes
This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you
have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques.
Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 pounds
and decrease your reps to 5. Rest 60 – 120 seconds between each set and exercise. Focus on proper form. Tighten the muscle
before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement
as you lower the weight. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any
point in the rep. Count two seconds up and four seconds down and work to fatigue during each set.
Day 1 Body Part Exercise Sets Reps

Chest Fly 2-4 5-8
Crossover Rear Deltoid Rows 2-4 5-8
Shoulder Shrug 2-4 5-8

Back Seated Lat Row 2-4 5-8

Legs Squat 2-4 5-8
Leg Extension 2-4 5-8
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Owner’s Manual
Chest Exercises
Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)
Muscles worked: START FINISH

Chest muscles (pectoralis major). Also
involves front shoulder muscles (anterior
deltoid and triceps, located on the back
of the upper arm.
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
START ACTION
Before you begin: • Sit and grasp hand grips. • Slowly move elbows out,
Remove Leg Extension and adjust seat height. • Straighten arms to front. simultaneously bending
The pulleys should be in the wide position. arms, keeping forearms in
• Be sure arms are directly in line line with cables.
with cables, palms facing down
Key Points: and wrists straight. • Stop when upper arms are straight
• Maintain a 90º angle between upper arms out to the sides, level with shoul-
and torso throughout exercise. • Raise chest and pinch shoulder ders.
blades together. Maintain a very
• Limit range of motion so elbows do not travel slight, comfortable, arch in lower • Slowly press forward, moving
behind shoulders. back. hands toward center. Return to
• Keep shoulder blades pinched together and start position with arms straight to
maintain good spinal alignment. front at shoulder width. Keep chest
muscles tightened.
Chest Fly – Shoulder Horizontal Adduction (Elbow Stabilized)

Emphasizes chest muscles (pectoralis
major). Involves front shoulder muscles
(anterior deltoid).
Position:
Accessory:
Hand Grips
Pulleys:
START ACTION
Before you begin: • Sit and grasp hand grips. • Slowly move arms inward, main-
Remove Leg Extension and adjust seat taining the elbows in a slightly
height. The pulleys should be in the wide • Straighten arms to front.
bent position throughout move-
position. • Be sure arms are directly in line ment.
with cables, palms facing in and
Key Points: wrists straight. • Stop when upper arms are straight
• Maintain 90º angle between upper arms out in front, level with shoulders.
• Raise chest and pinch shoulder
and torso throughout exercise. blades together. Maintain a slight, • Slowly return to start position.
• Limit range of motion so elbows do not comfortable, arch in lower back. Keep chest muscles tightened
travel behind shoulders. during motion.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
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Owner’s Manual
Decline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)

Chest muscles (pectoralis major). Also
involves front shoulder muscles (anterior
deltoid) and triceps.
Position:
Seated (seat in lowest position)
facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – standard position
START ACTION
Before You Begin: • Sit and grasp hand grips with • Slowly move elbows outward, simul-
Remove Leg Extension and adjust seat to cable and grip positioned beneath taneously bending arms, keeping
lowest setting. forearm. forearms in line with cables at all
• Lower arms 5-6 inches from stan- times.
Key Points: dard bench press position. • Stop when upper arms are straight
• Maintain 90º angle between upper arms and out to sides, 10º below shoulders.
torso at the bottom of the motion, and slightly • Straighten arms to front.
less than 90º at the top of the motion. • Be sure arms are directly in line • Slowly press forward, moving hands
with cables, palms facing down and toward center. Return to start posi-
• Limit range of motion so elbows do not travel tion, arms straight at shoulder width,
behind shoulders. wrists straight.
hands just above knees in line with
• Keep shoulder blades pinched together and • Raise chest and pinch shoulder cables. Keep chest muscles tight-
maintain good spinal alignment. blades together. Keep a gentle arch ened..
in lower back.
Incline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)

Chest muscles (pectoralis major), especially
upper portion. Also involves front shoulder
muscles (anterior deltoid) and triceps.
Position:
Accessory:
Hand Grips
Pulleys:
Before You Begin: START ACTION

Remove Leg Extension and adjust
• Sit and grasp hand grips. • Slowly move elbows out, simulta-
seat height. neously bending arms. Keep fore-
• Straighten arms to front.
arms in line with cables.
Key Points: • Raise arms 6-8 inches above
• Upper arms will be 90º from sides of regular bench press position. • Stop when upper arms are out to
torso at the bottom of movement and slightly sides, 10º above shoulders.
• Keep arms in line with cables,
more than 90º from the front of torso at the top. palms down, wrists straight. • Slowly press forward, moving
• Limit range of motion so elbows do not travel hands toward center. Return to
• Raise chest and pinch shoulder start position, with arms straight
behind shoulders. blades together. Keep a slight, to front at shoulder width and in
• Keep shoulder blades pinched together and comfortable, arch in lower back. line with cables.
maintain good spinal alignment.
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Owner’s Manual
Shoulder Exercises
Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)

Back portion of shoulder muscles (rear
deltoids, rear portion of middle deltoids).
Position:
Standing – facing machine
Seat:
Removed
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position START ACTION
Before You Begin: • Stand on platform. • Maintaining the same slight
Remove Leg Extension. The pulleys should be in • Grasp hand grips with palms bend in arms, move elbows out
the narrow position. facing floor, arms nearly straight. and back, keeping a 90º angle
between upper arms
• Stand up straight and bend over and sides of torso.
Key Points: slightly from hips until arms are
• Move until elbows are slightly
• Maintain a 90º angle between in front of body at a 90º angle to
upper arms and sides of torso torso. behind shoulders, then
throughout exercise. slowly reverse the motion,
• Lift chest and pinch shoulder keeping rear shoulder muscles
• Keep shoulder blades pinched together and blades together. tightened.
maintain good spinal alignment.
Crossover Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)

Position:
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:

• Remove seat and leg extension. The START ACTION
pulleys should be in the narrow posi-
tion. • Stand on platform. • Maintaining same slight bend in
• Cross arms in front of body and grasp arms, move elbows out and back,
hand grips (right grip in left hand and crossing cables as you pull arms
Key Points: vice versa) with palms facing floor back.
• Maintain 90º angle between upper arms
and sides of torso throughout exercise. and arms nearly straight. • Keep a 90º angle between upper
• Stand up straight and bend arms and sides of
• Keep shoulder blades pinched together torso.
and maintain good spinal alignment. over slightly from hips until
arms are in front of body at a • Move until elbows are slightly
90º angle to torso. behind shoulders, then slowly
• Lift chest and pinch shoulder blades reverse motion keeping rear
together. shoulder muscles tightened.
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Owner’s Manual
Crossover Rear Deltoid Rows – Elbow Flexion

Position:
Accessory:
Hand Grips
Pulleys:
Before You Begin:

Remove Leg Extension and seat. START ACTION
Center Cross Bar Pulleys should be
in narrow position. • Stand on platform. • Allowing arms to bend as you go,
• Cross arms in front of body and move elbows outward and back-
Key Points: grasp hand grips (right grip in left ward keeping a 90º angle between
• Maintain a 90º angle between upper arms hand and vice versa) with palms upper arms and sides of torso.
and sides of torso. facing down and arms nearly • Always point forearms in the
• Keep shoulder blades pinched together straight. direction of cables.
and maintain good spinal alignment. • Bend over slightly from hips (not • Move until elbows are slightly
• To work one arm at a time, place non- spine) and raise arms in front of behind shoulders, then slowly
working hand on top of bench for addi- body, 90º to torso. reverse motion. Keep rear
tional stabilization. • Lift chest, stand up straight with shoulder muscles tightened during
spine in good alignment and tighten entire motion.
trunk muscles.
Crossover High Rear Deltoid Rows – Elbow Flexion

Position:
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:

• Stand on platform, with knees • Allowing arms to bend as you
Key Points: slightly bent. go, move elbows out and back
• Keep shoulder blades pinched together keeping a 90º angle between
and maintain good spinal alignment. • Cross arms and grab hand grips
with palms facing down, arms upper arms and sides of torso.
straight (right hand on left hand • Always point forearms in direction
grip and vice versa). of cables.
• Stand up straight and slightly lean • Move until elbows are slightly
back from hips. behind shoulders, then slowly
• Lift chest and pinch shoulder reverse motion. Keep rear
blades together. shoulder muscles tightened.
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Owner’s Manual
Lateral Shoulder Raise – Shoulder Abduction (Elbows Stabilized)

Side shoulder muscles (middle
deltoids), top muscle of rotator cuff
(supraspinatus) and upper trapezius
muscles.
Position:
Standing – facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame – use
squat straps START ACTION
• Stand on platform facing outward. • Raise arms out to sides to nearly
Before You Begin: Grasp hand grips with palms facing shoulder level.
Remove Seat and Leg Extension each other. • Keep side of arm/elbow facing out/
Key Points: • Attain good spinal posture and bend up throughout movement.
• DO NOT swing arms upward or move forward slightly at hip (15 to 20º) by • Slowly bring arms into start posi-
trunk. keeping spine straight and sticking tion without relaxing.
rear end out. Do not bend at waist.
• Let arms hang directly in line with
cables.
• Elevate shoulders slightly toward
back of head.
Seated Forearm Lateral Shoulder Raise – Elbows Stabilized

Side shoulder muscles (middle
deltoids), top muscle of rotator cuff
(supraspinatus) and upper trapezius
muscles.
Position:
Accessory:
Hand Grips over elbows
Pulleys:
Squat Pulley Frame – narrow
position START ACTION
• Slide hand grips over forearms • Raise arms out to sides to almost
Before You Begin: until grip is cradled in elbow. shoulder level.
Remove Seat and Leg Extension
• Let upper arms hang in line with • Keep side of forearms/elbows
Key Points: cables and bend elbows 90º. facing out/up throughout move-
• DO NOT swing arms upward or • Elevate shoulders slightly toward ment.
move trunk. the back of your head. • Slowly bring arms to start
• Raise chest and pinch shoulder position without relaxing.
blades together.
• Maintain a slight, comfortable,
arch in lower back.
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Owner’s Manual
Front Shoulder Raise – Shoulder Flexion (Elbow Stabilized)

Front part of shoulder muscles (front
deltoids) and front part of middle deltoids.
Position:
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:

Remove Leg Extension and seat. Use plat- START ACTION
form pulleys.
• Stand on platform facing outward • Arms may be moved alternately or
Key Points: with knees slightly bent. You may together.
• Keep chest lifted and abdominals tightened want to lean back against bench. • Keeping arms straight, move them
throughout entire motion and maintain • Keep chest up, ads tight and main- forward, then up to shoulder
good spinal alignment. tain a slight arch in lower back. height.
• Do not increase arch in lower back while • Grasp hand grips with palms • Slowly return arms beside
lifting arms. facing machine and arms straight torso and repeat.
at sides.
Seated Shoulder Press – Shoulder Adduction (and Elbow Extension)

Front portion of shoulder muscles
(front deltoids and front part of middle
deltoids), upper back muscles (upper
trapezius), and triceps.
Position:
Accessory:
Hand Grips
Pulleys:
START ACTION
Before You Begin: • Sit facing outward, knees bent and • Straighten arms overhead,
Remove Leg Extension and adjust seat feet flat on floor. focusing on moving elbows up
height. and in toward head.
• Keep chest up, abs tight and main-
Key Points: tain a slight arch in lower back. • Slowly return to starting position
• Keep abdominals tight throughout entire • Grasp hand grips with palms keeping tension in front shoulder
motion and maintain good spinal align- facing away from machine. muscles.
ment. • Raise hand grips to just above
• Do not let the arch increase in the lower shoulder level, keeping palms
back while pressing up. facing forward.
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Owner’s Manual
Shoulder Rotator Cuff – Internal Rotation

Front rotator cuff muscle
(subscapularis).
Position:
Standing – facing left or right
Accessory:
Hand Grips
Pulleys:
Center Cross Bar -wide position
Before You Begin:

Remove Seat and Leg Extension START ACTION
• Stand on platform with one side • Rotate forearm toward abdomen,
Key Points: toward machine. Maintain good keeping elbow by side.
• Motion should be slow and controlled. spinal alignment. • Slowly return to start position.
• Do not rotate spine to get • Grasp hand grip with arm closest to
additional range of motion. Try for pure machine and draw upper arm into
rotation of shoulder joint. More is not side, keeping elbow bent 90º.
better!
• Distance yourself from tower to
• Use light resistance only. Pick a resis- eliminate slack in cable.
tance that you can perform
12-15 perfect reps. • Use very light resistance.
Shoulder Rotator Cuff – External Rotation

Rear portion of rotator cuff (infraspinatus,
teres minor muscles).
Position:
Standing – facing left or right
Accessory:
Hand Grips
Pulleys:
Before You Begin:

• Stand on platform with one side • Rotate forearm away from
Key Points: toward machine. Maintain good abdomen and out to side, keeping
• Motion should be slow and controlled. spinal alignment. elbow/upper arm by side.
• Do not rotate spine to get additional • Using arm furthest from rods, reach • Slowly return to start position.
range of motion. Try for pure external across body, grasp hand grip nearest
rotation of shoulder joint. More is not you and draw arm back into side.
better! Keep elbow bent 90º.
• Use light resistance only. Pick a • Allow forearm to rest against
resistance that allows you to perform abdomen and elbow against side,
12-15 reps. taking out some of the slack or in
cables.
26
Owner’s Manual
Shoulder Extension – Elbows Stabilized

Upper back (latissimus dorsi, teres major,
rear deltoid muscles), muscles between
shoulder blades (middle trapezius,
rhomboid muscles) and triceps.
Position:
Accessory:
Hand Grips
Pulleys:
START ACTION
Before You Begin: • Stand on platform, facing • Initiate by pinching shoulder
Remove Leg Extension and seat. blades together.
machine, knees slightly bent, feet
flat on floor. • Continue movement by moving
Key Points: • Grasp hand grips with palms hands in an arc, down and back
• Do not lose spinal alignment, keep toward hips.
chest lifted. facing floor.
• Tighten trunk muscles to stabilize • Slowly return to start position.
• Keep lats tightened throughout
entire motion. spine while maintaining a slight
arch in lower back.
• Release shoulder blades at end of
each rep. Initiate new rep by retracting
shoulder blades.
Shoulder Shrug – Scapular Elevation

Upper trapezius and associated smaller
muscles of region.
Position:
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:

• Stand on platform facing machine. • Raise shoulders toward back of
Key Points: • Reach down and grasp hand grips head, making sure neck/head
• Do not bend neck backward or forward while does not move.
raising shoulders. with palms facing away.
• Let arms hang, extending toward • Slowly reverse motion, keeping
• Do not slouch upon lowering upper trapezius muscles tight.
shoulders. pulleys.
• Keep spine in good alignment through entire
motion.
• Make sure both shoulders raise evenly.
• For variation, bend forward slightly from hips,
not spine.
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Owner’s Manual
Scapular Protraction – Elbows Stabilized

Serratus anterior muscles, the muscles
on the side of the rib cage.
Position:
Accessory:
Hand Grips
Pulleys:
Before You Begin:

Remove Leg Extension and adjust seat height. START ACTION
• Sit grasp hand grips. • Keeping arms straight and pointing in
Key Points: the same direction of cables, slowly
• Maintain a 90º angle between upper arms • Lie head back on bench and
straighten arms to front. move shoulder blades forward off
and torso throughout the exercise. bench.
• Keep elbows straight. • Be sure arms are in line with cables,
palms facing down and wrists • Slowly return to start position.
• Do not slouch forward in the upper spine to straight. • Movement is subtle and only occurs
further the motion. Maintain in shoulder.
a very slight arch in lower back • Raise chest and pinch shoulder
at all times. blades. Maintain a slight,
comfortable, arch in lower back.
Scapular Depression

Develops lower trapezius
muscles, which stabilize and
move shoulder blades.
Position:
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower

Remove Leg Extension and adjust seat
• Sit facing outward, knees bent, feet • Keeping arms straight, slide shoulder
height. flat on floor. blades toward hips.
Key Points: • Grasp 50” Bent Lat Bar. • When shoulder blades are fully
• Do not lose spinal alignment, • Tighten trunk muscles to stabilize depressed, slowly return to start
keep chest lifted. spine while maintaining a slight arch position.
in lower back. • Movement is subtle and only occurs
in shoulder.
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Owner’s Manual
Scapular Retraction

Develops muscles between shoulder blades
(trapezius and rhomboids).
Position:
Seated on floor, facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:

Remove Leg Extension and Seat START ACTION
Key Points: • Sit on floor facing machine. • Keeping arms straight, slowly
• Do not bend torso forward. • Grab hand grips with palms facing pinch shoulder blades together.
• Do not lose spinal alignment, keep chest each other. • When shoulder blades are
lifted. • Place heels against end of plat- fully retracted, slowly return
form, bend hips and knees, arms to start position.
• Do not pull with arm muscles.
straight.
• Lift chest, sit up straight with spine
in good alignment and tighten
trunk muscles.
START FINISH
START ACTION
29
Owner’s Manual
Back Exercises
Standing Shoulder Pullover – with Bent Lat Bar (Elbows Stabilized)

rear deltoid muscles). Also involves chest
(pectoralis major muscles) and triceps.
Position:
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:

• Stand on platform. • Move hands in an arc down
Key Points: • Keep knees slightly bent and feet toward legs.
• Do not lose spinal alignment. Relax neck, flat on platform. • End with arms by sides, pressing
keep chest lifted, abs tight and maintain shoulder blades down, completely
a very slight arch in lower back. • Extend arms overhead and grasp
50” Bent Lat Bar, palms facing tightening lats.
• Keep lats tightened throughout down. • Control the return to start position
entire motion. by slowly moving arms overhead
• Tighten abs to stabilize spine while
• Release shoulder blades at end of each rep. maintaining a slight arch in lower and releasing shoulder blades.
Initiate new rep by depressing shoulder back.
blades.
Standing Shoulder Pullover – with Hand Grips (Elbows Stabilized)

rear deltoid muscles). Also involves chest
(pectoralis major muscles)and triceps.
Position:
Accessory:
Hand Grips
Pulleys:
Lat Tower

Remove Seat and Leg Extension: • Stand on platform. • Move hands in an arc down
• Keep knees slightly bent and feet toward legs.
Key Points: flat on platform. • End with arms by sides, pressing
• Do not lose spinal alignment. Relax neck, • Extend arms overhead and grasp shoulder blades down, completely
keep chest lifted, abs tight and maintain Hand Grips, palms facing down. tightening lats.
a very slight arch in lower back. • Control the return to start position
• Tighten abs to stabilize spine while
• Keep lats tightened throughout entire maintaining a slight arch in lower by slowly moving arms overhead
motion. back. and releasing shoulder blades.
• Release shoulder blades at end of each rep.
Initiate new rep by depressing shoulder
blades.
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Owner’s Manual
Narrow Pulldowns with Bent Lat Bar – Shoulder Extension (with Elbow Flexion)

Latissimus dorsi, teres major and rear
deltoid, which make up the large pulling
muscles of upper back. Also involves
biceps group.
Position:
Seated – facing machine
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
START ACTION
Before You Begin: • Grasp 50” Bent Lat Bar, palms • Pull shoulder blades down and
Remove Leg Extension facing down, and sit facing together while drawing elbows
machine. down to front, and then in,
Key Points: toward sides of body.
• Do not lose spinal alignment. • Position thighs under pulleys.
Sit upright with arms extending • At end of motion, arms should be
• Keep lats tightened throughout entire up. You may position hips under near (not touching) sides, shoulder
motion. pulleys, but you must lean back blades fully depressed toward hips,
slightly from the hips. and forearms in line with cables
• Maintain good spinal alignment, (not forward).
chest lifted, abs tight and slight • Slowly return to start position.
arch in lower back. Allow arms and shoulder blades to
move up, w/o relaxing muscles.
Narrow Pulldowns with Hand Grips – Shoulder Extension (with Elbow Flexion)

biceps group.
Position:
Accessory:
Hand Grips
Pulleys:
Lat Tower
START ACTION
Before You Begin: • Grasp Hand Grips, palms facing • Pull shoulder blades down and
Remove Leg Extension down, and sit facing machine. together while drawing elbows
• Position thighs under pulleys and down and then in, toward sides of
Key Points: body.
• Do not lose spinal alignment. sit upright with arms extending
up. You may position hips under • At end of motion, arms should be
• Keep lats tightened throughout entire pulleys but you must lean back near (not touching) sides, shoulder
motion. slightly from the hips. blades fully depressed toward hips
• Maintain good spinal alignment, and forearms in line with cables
chest lifted, abs tight and a slight (not forward).
arch in lower back. • Slowly return to start position.
Allow arms and shoulder blades
to move up fully, without relaxing
31 muscles.
Owner’s Manual
Bent Over Row

biceps group.
Position:
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
START ACTION
Before You Begin: • Stand on platform. Reach down • Move elbows back as you
Remove Seat and Leg Extension and grasp hand grips, palms bring hand grips to a point below
facing backward. chest.
Key Points:
• Do not bend neck backward or forward • Let arms extend in direction • Slowly reverse motion. Keep knees
while raising bar. of pulleys. bent and back flat.
• Do not slouch when lowering • Keep back flat and knees bent.
hand grips.
• Keep spine in good alignment through
entire motion.
Crossover Bent Over Row

deltoids, rear part of middle deltoids).
Position:
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:

• Stand on platform. • Move elbows back as you bring
Key Points: hand grips to a point below
• Do not bend neck backward or forward • Cross arms and reach down and
grasp hand grips, palms facing chest.
while raising bar.
back. • Slowly reverse motion. Keep
• Do not slouch when lowering knees bent and back flat.
hand grips. • Let arms extend in direction
of pulleys.
• Keep spine in good alignment through
entire motion. • Keep back flat and knees bent.
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Owner’s Manual
Seated Lat Rows – Shoulder Extension (and Elbow Flexion)

deltoid muscles, which make up the large
pulling muscles of upper back.
Also involves biceps.
Position:
Seated on ground, facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
START ACTION
Before You Begin: • Grab hand grips with palms facing • Pinch shoulder blades together.
Remove Leg Extension and Seat each other. • Pull upper arms down and back,
• Place heels against end of plat- brushing past sides of the body
Key Points: form, bend knees comfortably. while keeping forearms pointing in
• Do not bend torso forward at any point. direction of cable.
• Sit up straight with spine in good
• Do not lose spinal alignment – keep chest alignment. • Slowly return to start position.
lifted.
• Release shoulder blades at end of each rep
and initiate new rep by pinching shoulder
blades.
Crossover Seated Lat Rows – Shoulder Extension (and Elbow Flexion)

deltoid muscles, which make up large
pulling muscles of upper back. Also
involves biceps.
Position:
Seated on the ground, facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
START ACTION
Before You Begin: • Cross arms and grasp hand grips • Pinch shoulder blades together.
Remove Leg Extension (right grip in left hand and vice • Pull upper arms down and back,
versa) with palms facing each brushing past sides of body while
Key Points: other.
• Do not bend torso forward at any point. keeping forearms pointing in
• Place heels against end of plat- direction of cable.
• Do not lose spinal alignment, keep chest form, bend knees comfortably.
lifted. • Slowly return to start position.
• Sit up straight, spine in good align-
• Release shoulder blades at end of ment.
each rep. Initiate new rep by pinching
shoulder blades.
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Owner’s Manual
Standing Low Back Extension – with Hip Extension

Muscles in lower back (erector spinae,
deep spinal muscles), lower back muscles,
gluteus maximus and hamstrings.
Position:
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame – standard position

Remove Seat and Leg Extension • Stand facing out. • Keep chest lifted, move entire
• Slide hand grips up over torso up as a unit by pivoting at
Key Points: hips.
• Keep chest lifted and a very slight arch in forearms to elbows.
lower back at all times. • Bend knees comfortably, cross arms • Slowly return to start position
in front of chest and pull hand grips without slouching or changing
• Move from hips only, not waist. Do not spinal alignment.
increase or decrease the arch in lower tightly to chest.
back during the movement. • Lift chest, tighten trunk muscles
and arch lower back slightly. Pinch
shoulder blades together slightly.
• Lean forward from hips, slightly
letting out tension in the cables.
Reverse Grip Pulldowns – Lat Tower – Shoulder Extension (with Elbow Flexion)

deltoid. Also involves biceps group.
Position:
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:

Remove Leg Extension START ACTION
• Grasp hand grips with an under- • Pull shoulder blades down
Key Points: hand grip, at a comfortable width, and together while drawing elbows
• Do not lose spinal alignment. then sit on seat. down to sides, then in, toward body.
• Keep lats tightened throughout entire • Position thighs under pulleys and sit • At end of motion, arms should be
motion. upright with arms extending up. You drawn near sides (although may not
may position hips under pulleys but be touching sides), shoulder blades
you must lean back slightly from the fully depressed towards hips and
hips (not the waist). forearms in line with direction of
• Maintain good spinal alignment, cables.
chest lifted, abs tight, and a slight • Slowly return to start position
arch in lower back. allowing arms and shoulder blades
to move up, without relaxing
34 muscles.
Owner’s Manual
Crossover Wide Pulldowns – Shoulder Extension (with Elbow Flexion)

deltoid. Also involves chest (pectoralis
major) muscles and triceps muscles.
Position:
Accessory:
Hand Grips
Pulleys:
Lat Tower

Remove Leg Extension
• Cross arms, then grasp hand grips • Pull shoulder blades down and
with palms facing forward (right together while drawing elbows
Key Points: grip in left hand and vice versa). Sit out, away from sides.
• Do not lose spinal alignment. on seat. • At end of motion, arms should be
• Keep lats tightened throughout entire • Position thighs under pulleys and sit drawn away from sides, shoulder
motion. up with arms extending upward. You blades fully depressed toward
• Do not lean backward as you pull. may position hips under pulleys but hips, and forearms in line with
you must lean back from hips (not direction of cables.
waist). • Slowly return to start position.
• Maintain good spinal alignment, Allow arms and shoulder blades
chest up, abs tight and a slight arch to move fully up, without relaxing
in lower back. muscles.
Crossover Narrow Pulldowns – Shoulder Extension (with Elbow Flexion)

Position:
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:

• Cross arms, then grasp hand grips • Pull shoulder blades down and
Key Points: with palms facing down (left grip in together while drawing elbows
• Do not lose spinal alignment. right hand and vice versa). Sit on down to sides, and then in, toward
• Keep lats tightened throughout entire seat. body.
motion. • Position thighs under pulleys and • At end of motion, arms should be
sit up with arms extending upward. drawn near sides (although not
You may position hips under pulleys touching sides), shoulder blades
but you must lean back from hips fully depressed toward hips and
(not waist). forearms up, in line with cables.
• Maintain good spinal alignment, • Slowly return to start position
chest lifted, abs tight and a slight allowing arms and shoulder blades
arch in lower back. to move fully up, without relaxing
35 muscles.
Owner’s Manual
Seated Lat Pulldowns – Shoulder Adduction (with Elbow Flexion)

Position:
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:

Key Points: • Hold arms out to sides at shoulder • Pull shoulder blades down
• Maintain good spinal alignment, chest height. Bend elbows 90º, hands and together while drawing elbows
lifted, abs tight and a slight arch in lower slightly less than elbow width. down to sides, then in, toward trunk.
back. • Grasp hand grips at same width as • At end of motion, arms should be
• Keep lats tightened throughout entire above, then sit down with drawn near sides (not touching
motion. arms extending upward. sides), shoulder blades fully
• You may position hips under pulleys depressed toward hips and forearms
• Do not let grips touch chest. up in line with cables.
but only lean back slightly from hips
(not the waist). • Slowly return to start position. Allow
arms and shoulder blades to move
up, w/o relaxing muscles.
Seated Wide Lat Pulldowns – Shoulder Adduction (with Elbow Flexion)

Position:
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:

• Grasp 50” Bent Lat Bar at a comfort- • Pull shoulder blades down
Key Points: able, wide grip, then sit with arms and together while drawing elbows
• Do not lose spinal alignment. extending up. down to sides, then in, toward trunk.
• Keep lats tightened throughout entire motion. • You may position hips under pulleys • 50” Bent Lat Bar may not touch
• If you can’t complete the exercise with hands but you must lean back slightly from chest, but, at end of motion, arms
in the wide position, bring hands closer hips (not the waist). should be drawn near sides (not
together. • Maintain good spinal alignment, touching sides), shoulder blades
chest lifted, abs tight and a slight fully depressed toward hips and
arch in lower back. forearms up in line with cables.
• Slowly return to start position,
Allow arms and shoulder blades to
move fully upward, without relaxing
36 muscles.
Owner’s Manual
Arm Exercises
Triceps Pushdown – Elbow Extension

Triceps muscles.
Position:
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:

START ACTION
Key Points:
• Keep upper arms motionless. • Stand on platform. • Keep upper arms stationary and
• Grasp hand grips at shoulder width, elbows next to sides of torso.
• Keep wrists straight. Slowly allow elbows to bend,
palms down.
• Tighten triceps throughout exercise and moving hands in arcing motion
control motion on the way up. • Bring arms down to sides, elbows away from legs and up.
straight. This is Start Position.
• Maintain good posture by keeping chest • Stop at 90º.
lifted and abs tight. Maintain a very slight • Bend over slightly from hips, so
shoulders are directly over hands. • Think about tightening triceps.
arch in the lower back. Slowly reverse arcing motion and
Lift chest and tighten abs to stabi-
lize spine. Maintain a slight arch in straighten arms fully.
lower back.
Triceps Hammer Pushdown – Elbow Extension

Triceps muscles.
Position:
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Lat Tower
Before You Begin:

START ACTION
Key Points: • Stand on platform. • Keep upper arms stationary and
• Keep upper arms motionless.
• Grasp hand grips at shoulder width, elbows next to sides of torso.
with grips in vertical hammer posi-
• Tighten triceps throughout exercise and tion. moving hands in arcing motion
control motion on the way up. away from legs and up.
• Bring arms down to sides, elbows
• Maintain good posture by keeping chest straight. This is Start Position. • Stop at 90º.
lifted and abs tight. Maintain slight arch • Think about tightening triceps.
in lower back. • Bend over slightly from hips, so
shoulders are directly over hands. Slowly reverse arcing motion and
Lift chest and tighten abs to stabi- straighten arms fully.
lize spine. Maintain a slight arch in
lower back.
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Owner’s Manual
Triceps Pushdown – with Bent Lat Bar (Elbow Extension)

Triceps muscles.
Position:
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:

Remove Leg Extension and Seat
START ACTION
Key Points:
• Keep upper arms motionless. • Stand on platform. • Keep upper arms stationary and
• Grasp 50” Bent Lat Bar at shoulder elbows next to sides of torso.
width, palms down.
• Tighten triceps throughout exercise and moving hands in arcing motion
control motion on the way up. • Bring arms down to sides, elbows away from legs and up.
straight. This is Start Position.
• Maintain good posture by keeping chest • Stop at 90º.
lifted, abs tight. Maintain a very slight arch • Bend over from hips, so shoulders
are over hands. Lift chest and • Think about tightening triceps.
in lower back. Slowly reverse arcing motion and
tighten abs to stabilize spine while
maintaining a slight arch in lower straighten arms fully.
back.
Triceps Extension – Elbow Extension

Triceps muscles.
Position:
Accessory:
Hand Grips
Pulleys:
Before You Begin:

height. START ACTION
• Bend knees and place feet • Keep upper arm stationary. Slowly
Key Points: flat on floor. straighten elbows allowing hands
• Keep upper arms/shoulders motionless. to move in arcing motion above
• Reach behind and grasp one or
• Keep wrists straight. both of the hand grips, palms head.
• Tighten triceps throughout facing away. • Slowly reverse arcing motion until
exercise and control motion on • Keep elbows above shoulders, elbows are bent again.
the way down. directly in line with cables, palms
facing out, wrists straight.
blades together. Maintain a slight,
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Owner’s Manual
Hammer Triceps Extension – Elbow Extension

Triceps muscles.
Position:
Accessory:
Pulleys:
Before You Begin:

height. START ACTION
• Bend knees. Place feet flat • Keep upper arm stationary. Slowly
Key Points: on platform. straighten elbows, allowing hands
• Keep upper arms/shoulders to move in arching motion above
motionless. • Reach behind and grasp one
or both of the hand grips in the head.
• Keep wrists straight. vertical hammer grip position. • Slowly reverse arcing motion until
• Tighten triceps throughout • Keep elbows above shoulders, elbows are bent again.
exercise and control the motion directly in line with cables, palms
on the way down. facing down, wrists straight.
blades together. Maintain a slight,
Cross Triceps Extension

Triceps muscles.
Position:
Accessory:
Pulleys:
Before You Begin:

START ACTION
Key Points: • Reach over shoulder and grasp a • Keep upper arm stationary. Bend
• Keep upper arm motionless.
hand grip. Using the Hammer Grip, elbow, moving hand in arcing
• Keep wrist straight. bend elbow until hand is in front of motion across chest.
• Tighten triceps throughout chest, palm down. • Stop motion when arm is straight,
exercise and control motion • Lay head back against bench and then slowly reverse arc motion
on the way down. straighten arm to front. until elbow is back in start posi-
• Keep knees bent and feet flat • With free hand, lightly grasp back tion.
on floor. of arm near elbow, to stabilize
working arm.
blades together. Maintain a slight
arch in39
lower back.
Owner’s Manual
Triceps Kickback

Triceps muscles.
Position:
Accessory:
Hand Grips
Pulleys:
Before You Begin:

START ACTION
Key Points:
• Maintain spinal alignment. • Stand on platform. • Straighten elbow while keeping
• Keep chest lifted and maintain a upper arm completely still.
• Keep arm at side and wrist straight
throughout entire motion. slight arch in lower back. • When arm is straight, slowly return
• Support yourself with one arm to start position.
• Tighten triceps throughout exercise and
control motion. on the horizontal bar and grasp
a hand grip with free hand, palm
• Keep palms facing upward. facing backward.
• Draw elbow back so upper arm is
beside body, elbow bent approxi-
mately 90º.
Hammer Triceps Kickback

Triceps muscles.
Position:
Accessory:
Pulleys:
Before You Begin:

START ACTION
Key Points: • Stand on platform. • Straighten elbow while keeping
• Maintain spinal alignment.
• Keep chest lifted and maintain a upper arm completely still.
• Keep arm at side and wrist straight
throughout motion. slight arch in lower back. • When arm is straight, slowly return
• Support yourself with one arm on to start position.
• Tighten triceps throughout exercise and
control motion. horizontal bar and grasp a hand
grip in the vertical hammer grip
• Maintain Hammer Grip throughout exer- position with free hand, palm
cise. facing in.
• Draw elbow back so upper arm
is beside body and elbow bent
approximately 90º.
40
Owner’s Manual
Resisted Dip – Elbow Extension

Triceps muscles.
Position:
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:

START ACTION
Key Points:
• Keep back straight and knees • Stand on the platform facing away • Straighten arms down, focusing on
slightly bent. from machine. Reach back and moving elbows down and inward
grab hand grips with thumbs on toward hips.
• Keep the abdominals tight throughout inside toward body.
the entire motion and maintain good • Slowly return to start position
spinal alignment. • Cable should be between arm and keeping tension in back shoulder
body. muscles.
• Upper arms should be at a 90º
angle from torso.
Biceps Curl – Elbow Flexion (in Supination)

Biceps muscles.
Position:
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:

START ACTION
Key Points: • Stand on platform. • Curl hand grips forward, then up,
• Keep elbows at sides.
• Bend down and grasp hand grips and then in toward shoulders
• Keep wrists straight. while keeping elbows at sides and
with palms forward.
• Keep trunk muscles tight and maintain a upper arms completely still.
very slight arch in lower back. • Stand with upper arms by sides.
Lift chest, tighten abs and main- • Slowly lower to start position
tain a slight arch in lower back. by performing the same arcing
motion.
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Owner’s Manual
Concentration Biceps Curl – Elbow Flexion (in Supination)

Biceps muscles.
Position:
Standing – right or left side facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:

START ACTION
Key Points:
• Keep elbow pointing toward floor at all • Stand on platform, one side • Curl hand grip away from cable,
times. toward machine. then up toward shoulder while
keeping upper arm completely
• Keep wrist straight. • With hand closest to Power Rod motionless and elbow pointing
• Bend at hips, not at the waist. resistance rods, grasp hand grip. toward the floor at all times.
• Keep back straight, chest up and maintain • Keeping back straight, bend at • Slowly return to start position
a very slight arch in lower back. hips and knees, until trunk is performing the same arc of
parallel to floor. Place uninvolved motion.
hand on thigh to help stabilize.
Reverse Curl – Elbow Flexion (in Pronation)

Deep arm muscle(brachialis).
Also the front forearm muscle (brachiora-
dialis) and biceps.
Position:
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame – with squat straps

Remove Seat and Leg Extension • Stand on platform. • Keeping palms facing down,
• Bend down and grasp hand grips slowly curl hand grips forward,
Key Points: then up, then in toward
• Keep elbows at sides. with palms facing backward.
shoulders while keeping
• Keep wrists straight. • Stand with arms by sides. elbows at sides and upper arms
• Keep trunk muscles tight and • Lift chest, tighten abs and maintain completely still.
maintain a very slight arch in slight arch in lower back. • Slowly lower to start position.
lower back.
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Owner’s Manual
Barbell Biceps Curl – Elbow Extension

Biceps muscles.
Position:
Accessory:
Squat Bar – with squat straps
Pulleys:
Squat Pulley Frame
Before You Begin:

START ACTION
Key Points:
• Keep elbows at sides. • Stand on platform. • Curl squat bar forward, then up,
• Bend down and grasp squat bar and then in toward shoulders
• Keep wrists straight. while keeping elbows at sides and
with palms facing forward.
• Keep trunk muscles tight and maintain a upper arms completely still.
very slight arch in lower back. • Stand with upper arms by sides
(although not pressed tightly). Lift • Slowly lower to start position by
chest, tighten abs and maintain a performing same arcing motion.
slight arch in lower back.
Reverse Barbell Biceps Curl – Elbow Extension

Biceps muscles.
Position:
Accessory:
Pulleys:
Squat Pulley Frame
Before You Begin:

START ACTION
Key Points: • Stand on platform. • Curl wrists back to bring squat
• Keep elbows at sides. bar forward, then up, and then in
• Bend down and grasp squat bar
• Keep wrists straight. with palms facing down. toward shoulders while keeping
• Keep trunk muscles tight and maintain a elbows at sides and upper arms
• Stand with upper arms by sides completely still.
very slight arch in lower back. (although not pressed tightly). Lift
chest, tighten abs and maintain a • Slowly lower to start position by
very slight arch in lower back. performing same arcing motion.
43
Owner’s Manual
Seated Biceps Curl – Elbow Flexion (in Supination)

Biceps muscles.
Position:
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:

START ACTION
Key Points:
• Do not rock upper body while bending • Grasp hand grips, arms at sides • Curl forearms toward upper arms,
elbow. with forearms near thighs. keeping upper arms completely
• Maintain correct spinal still.
• Keep wrists straight.
alignment. • Slowly return to start position
• Keep chest lifted, trunk muscles tight without relaxing biceps.
and maintain a very slight arch in
lower back.
Seated Biceps Hammer Curl – Elbow Flexion

Biceps muscles and brachioradialis.
Position:
Accessory:
Pulleys:
Squat Pulley Frame
Before You Begin:

START ACTION
Key Points: • Grasp hand grips in vertical • Curl forearms toward upper arms,
• Do not rock upper body while bending
elbow. hammer grip position, arms at keeping upper arms completely
sides, forearms near thighs. still.
• Keep wrists straight.
• Maintain correct spinal • Slowly return to start position
• Keep chest lifted, trunk muscles tight alignment. without relaxing biceps.
and maintain a very slight
arch in lower back.
44
Owner’s Manual
Wrist Extension

Back and top parts of forearms.
Position:
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:

START ACTION
Key Points:
• Move slowly and keep tension in back of • Stand on platform, knees slightly • Slowly curl back of fists toward
forearms at all times. bent. forearms.
• Perform this exercise one arm • Grasp hand grips, palms facing • Slowly return to start position.
at a time to make it easier to focus down. Rest mid-forearms
and isolate the back of forearms, against sides with elbows flared
or perform it with both arms out.
simultaneously to save time. • Raise chest, tighten trunk
muscles and maintain a slight
arch in lower back.
Wrist Curl – with Wrist Flexion

Front part of forearms. Also increases
the strength of grip and isometrically
challenges biceps muscles.
Position:
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame Removed

Remove Seat and Leg Extension • Stand on platform. • Slowly curl fists towards front of
• Bend down and grasp hand grips, forearms.
Key Points:
• Move slowly and keep tension in front of palms facing forward, fingertips • Keeping forearms still, slowly let
forearm at all times. down. fists return to start position.
• Do not increase or decrease bend in • Stand with upper arms and elbows
arms, perform the entire motion at wrist. by sides.
• Do not rock body. Keep chest lifted, abs • Lift chest, tighten trunk muscles
tight and maintain a slight arch in lower and maintain a slight arch in
back. lower back.
• Bend arms 90º, palms up. Hold
position throughout entire exer-
cise. 45
Owner’s Manual
Abdominal Exercises
Trunk Rotation

Most of trunk muscles. Note: rotation is
limited in the spine and should be performed
with minimal resistance, in proper alignment.
Position:
Seated, facing outward left or right
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – standard position

Remove Leg Extension • Sitting sideways on seat with • Tighten entire ab area and slowly
one side facing machine, grasp rotate rib cage/arms away from
Key Points: hand grip closest to you with both cables (30 – 40º), as if rotating with
• Keep chest lifted and maintain good spinal hands. a rod through middle of spine.
alignment with a slight arch in lower back.
• Raise both arms up to shoulder • Slowly return to start position.
• Keep hands centered in front of middle of level, centered in front of middle
chest and shoulder blades pinched together. chest.
Make sure all of motion occurs in torso.
• Keep elbows slightly bent.
• Move only as far as muscles will take you
and eliminate uncontrolled momentum. • Lift chest, pinch shoulder blades
together, tighten abs and maintain
Failure to perform this exercise a slight arch in lower back.
correctly could result in injury. Use
only low weight rods.
Seated (Resisted) Oblique Abdominal Crunch

External obliques on resistance side and
internal obliques on opposite side.
Position:
Accessory:
Pulleys:
Abdominal bar
Before You Begin:

• Place seat in lowest position. • Tighten abs before you move,
Key Points: focusing on area from side of ribs
• Allow exhalation up and inhalation down, • Attach the Abdominal Crunch
Shoulder Harness by snapping a to front of pelvis on the same side.
don’t exaggerate it.
hook to each of the D rings. Place • Slowly move diagonally, rotating
• Do not lift head/chin. Head should follow rib the harness on your shoulders and curling torso, with the side of
motion, not lead, allowing you to maintain letting the handles hang over your ribs directed toward front of pelvis.
normal neck posture. chest. Grab both handles. With high • Move as far as you can, without
• Tighten abs throughout range of motion. Do resistance, a cross arm opposite- moving hips or lower back from
not let abs relax until set is over. handle grip may be used. bench.
• MOVING SLOWLY to eliminate momentum • Lower back can start flat or in a • Slowly reverse motion returning to
is critical. normal arch, knees and hips bent, start position without resting.
feet flat on floor.
46
Owner’s Manual
Seated (Resisted) Abdominal Crunch – Spinal Flexion
Muscles worked:
Abdominal area including upper and lower START FINISH
front abs (rectus abdominus)
and side abs (obliques).
Position:
Accessory:
Pulleys:
Abdominal bar
Before You Begin:

• Attach the Abdominal Crunch • Tighten abs and curl only torso,
Key Points: Shoulder Harness by snapping one slowly moving ribs toward hips.
• Allow exhalation up and inhalation down, hook to each of the D rings. Place Move as far as you can without
but don’t exaggerate it. the harness on your shoulders moving hips or neck. LOWER
• Do not lift head/chin. Your head should letting the handles hang over BACK SHOULD NOT LOSE
follow rib motion, not lead, allowing you to your chest. Grab both handles. CONTACT WITH BENCH when
maintain normal neck posture. With high resistance, a cross arm fully crunched.
• Tighten abs throughout range of motion. Do opposite-handle grip may be used. • Slowly reverse motion returning to
not let abs relax until set is over. • Lower back can start out flat or in start position without relaxing.
• MOVING SLOWLY to eliminate momentum normal arch, knees and hips bent
is critical. and feet flat on floor.
START FINISH
START ACTION
47
Owner’s Manual
Leg Exercises
Leg Extension

All muscles on front of upper thigh
(quadriceps muscle group).
Position:
Accessory:
Leg Extension
Pulleys:
Squat Pulley Frame
Before You Begin:

Adjust seat height START ACTION
• Sit on seat facing away from • Tighten quads and straighten
Key Points: machine with knees near legs by moving feet forward, then
• Use slow controlled motion. Do not “kick” pivot point and lower roller pads upward until legs are completely
into extension. on shins. straight and kneecaps are
• Do not let knees rotate out during exercise. • Adjust thighs to hip width, pointing pointing up toward the ceiling.
Keep kneecaps pointing up and forward. knee caps to front. • Slowly return to start position
• Grasp sides of seat. keeping tension in quads during
movement.
• Sit up straight with chest lifted,
abs tight and a slight arch in
lower back.
Squat

All muscles of legs and buttocks (gluteus
maximus).
Position:
Accessory:
Pulleys:
Squat Pulley Frame
Before You Begin:

• Stand on platform, feet shoulder • Slowly rise to standing position.
Key Points: width apart. Keep knees slightly bent.
• Make sure you do not bend waist or
lower back. • Squat down and place squat bar • Slowly return to start position. Do
across shoulders. Adjust strap on not allow knees to exceed
• Keep abs tight throughout entire exer- bar to make sure you have resis- a 90º angle.
cise. tance at start of movement.
• Keep knees pointed straight out in front • Keep spine in good posture, with
of you. chest lifted, abs tight and maintain
• Never step off platform while under a very slight arch in lower back.
resistance.
48
Owner’s Manual
Standing Hip Extension – Knee Bent

Buttocks area (gluteus maximus).
Position:
Accessory:
Hand Grip on arch
Pulleys:
Squat Pulley Frame
Before You Begin:

START ACTION
Key Points:
• Make sure all motion occurs at hip, • Secure hand grip around arch of • Tighten glutes. Extend hip by
NOT waist or lower back. foot. Keep this leg bent at approxi- moving entire leg backward.
mately 90º. • Slowly move leg as far as you can,
• Keep abs tight throughout entire
exercise. • Hold onto seat back pad to stabi- without allowing ANY movement
lize yourself. to occur at waist.
• Maintain exactly the same bend in
the knee of moving leg throughout • Keep spine in good posture, chest • Slowly return to start position.
entire exercise. lifted, abs tight. Maintain a slight
arch in lower back.
Standing Hip Extension – Knee Extended

Position:
Accessory:
Hand Grip on arch
Pulleys:
Squat Pulley Frame
Before You Begin:

START ACTION
Key Points: • Secure hand grip around arch of • Tighten glutes. Extend hip by
• Make sure all motion occurs at hip, NOT
waist or lower back. foot. Move leg very slightly away moving entire leg backward.
from midline – enough • Slowly move leg as far as you can,
• Keep abs tight throughout entire exer- to move leg freely.
cise. without allowing ANY movement
• Very slightly bend knee of support to occur at waist.
• Keep leg in same position – slightly leg.
away from body’s midline through entire • Slowly return to start position.
exercise. • Hold onto seat back pad to stabi-
lize yourself.
• Keep spine in good posture, chest
lifted, abs tight. Maintain a slight
arch in lower back.
49
Owner’s Manual
Leg Kickback – Hip and Knee Extension

Position:
Accessory:
Hand Grip on arch
Pulleys:
Squat Pulley Frame
Before You Begin:

START ACTION
Key Points:
• Do not allow waist, lower back or • Secure cuff around arch of foot. • Extend entire leg backward,
supportive hip to move. Keep this leg bent at approxi- straightening knee.
mately 90º. • Slowly move leg as far as you can,
• Keep abs tight throughout entire
exercise. • Hold onto seat back pad to stabi- without allowing ANY movement
lize yourself. to occur at waist.
• Keep spine in good posture, chest • Slowly return to start position.
lifted, abs tight. Maintain a slight
arch in lower back.
Hip Flexion – Knee Flexion

Muscles on front of hips (iliopsoas,
rectus femoris).
Position:
Standing to the left or right of machine
facing away
Accessory:
Hand Grip on ankle
Pulleys:
Squat Pulley Frame

Remove Seat and Leg Extension • Use Center Cross Bar as a • Lift knee up and in
stabilizer. toward torso.
Key Points:
• Make sure all motion occurs at hip, • Secure a hand grip around one of • Allowing knee to bend as you
NOT waist or lower back. ankles. move, bring knee up as far as you
• Straighten, but do not lock, knee of can, without allowing ANY move-
• Keep chest lifted and trunk muscles ment to occur at waist or lower
tight throughout entire exercise. support leg.
back.
• Allow lower leg to hang in the direction • Keep spine in good posture, chest
lifted, abs tight. Maintain a slight • Slowly return to start position
of cable at all times. without resting leg muscles.
arch in lower back.
50
Owner’s Manual
Dead Lift

Position:
Accessory:
Squat Bar
Pulleys:
Squat Pulley Frame
Before You Begin:

START ACTION
Key Points:
• Make sure to keep back flat – • Facing away from machine, grip • Push up with legs.
do not arch. squat bar using one hand with • Slowly move up until you are in the
an underhand grip and the other standing position.
• Lift with legs, not your back or arms. hand with an overhand grip.
• Keep knees bent and head up. • Slowly return to start position.
• Keep legs bent at 90º. Bend over
30-45º from hips (not waist).
• Keep spine in good posture,
chest lifted, abs tight. Maintain
a slight arch in lower back.
Stiff Leg Dead Lift

Buttocks area (gluteus maximus)
and hamstrings.
Position:
Accessory:
Squat Bar
Pulleys:
Squat Pulley Frame
Before You Begin:

• Stand on platform. Grasp squat • Push hips forward.
Key Points: bar with palms facing down.
• Make sure to keep your back flat – do • Slowly move trunk up until
not arch. • Keep legs very slightly bent. you are in standing position.
• Bend 90º from hips (not waist). Glutes should be tight when
• Your motion is entirely at the hips NOT reaching standing position.
the waist. • Keep spine in good posture, chest
lifted and abs tight. Maintain a • Slowly return to start position.
• Keep knees slightly bent and
head up. slight arch in lower back.
• Use light weight.
51
Owner’s Manual
Standing Hip Adduction

Insides of thighs (adductor muscle
groups). Also, the outside of hip
(gluteus medius) on support leg.
Position:
Stand to left or right of machine –
facing outward
Accessory:
Hand Grip over ankle
Pulleys:
Squat Pulley Frame
START ACTION
Before You Begin: • Stand to one side of platform with • Slowly allow attached leg to move
Remove Seat and Leg Extension one side near machine. Slide in toward support leg (30-45º),
a hand grip over ankle nearest keeping hips and spine still.
Key Points: machine (inside leg).
• Do not use exercise for losing fat from thighs. • Slowly draw leg back to start posi-
Use it to develop hip strength and stability. • Stand straight, lift chest, tighten abs tion.
and maintain a slight arch in lower
• Do not cross attached leg in front of standing/ back.
support leg. Use a small range of motion.
More is not better. • Adjust position away from machine
so there is room to move attached
• Keep spine straight and hips level. Try not to leg toward pulley.
raise hips when raising leg to side or drop the
hip when returning to start position.
Standing Hip Abduction

Sides of hips (gluteus medius), especially on
the standing/support side.
Position:
Stand to left or right of machine –
facing outward
Accessory:
Hand Grip over ankle
Pulleys:
Squat Pulley Frame

Remove Seat and Leg Extension • Stand to one side of platform with • Slowly move attached leg out to
one side near machine. Slide side away from pulley (30-45º),
Key Points: hand grip to ankle furthest from keeping hips and spine still.
• Do not use this exercise for losing fat from machine (outside leg). • Slowly return to start position
hips. It will not make hips smaller. Use it to • Stand up straight, lift chest, tighten without relaxing muscles.
develop hip strength and stability. abs and maintain a slight arch in
• Use a small range of motion. More is not lower back.
better. • Adjust position so there is some
• Keep spine straight and hips level. Try not to resistance in cables.
raise hips when raising leg
to the side.
52
Owner’s Manual
Calf Raise – Ankle Plantarflexion (Knee Stabilized)

Lower leg or calf (gastrocnemius,
soleus).
Position:
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:

Key Points: • Stand with toes on platform and • Slowly press balls of feet into plat-
• Do not lose contact between heels hanging over edge. form and lift heels up.
the balls of feet and the frame • Use hand grips in both hands as • Slowly return to start position.
as you push. resistance and a balance stabi-
• Do not change hip or knee lizer.
position, ONLY ankle motion should • Lift chest, tighten abs and main-
be allowed. tain a slight arch in
lower back.
53
Owner’s Manual
Muscle Chart
Sternocleidomastoid Trapezius
Pectoralis Major
Anterior Deltoid
Serratus Anterior Posterior Deltoid
Medial Deltoid
Infraspinatus
Biceps Rectus Abdominus
Teres Major
Brachialis
Flexor Digitorum
Triceps
External Superficialis
Obliques Latissimus
Dorsi
Brachioradialis
Pronator Teres
Flexor Carpi Gluteus

Radialis Medius
Tensor Gluteus
Fasciae Maximus
Latae
Iliopsoas Adductor
Magnus
Pectineus
Biceps
Adductor Longus Femoris
Rectus Femoris
Iliotibial Tract Semitendinosus
Vastus Lateralis
Gracilis Semimembranosus
Vastus Medialis
Sartorius
Peroneus Longus
Gastrocnemius
Extensor Digitorum
Longus Soleus
Tibialis Anterior
54
Owner’s Manual
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
55
Owner’s Manual
Maintenance
Inspect your machine for any worn or loose components prior to use. Tighten or replace any worn or loose components
prior to use. Pay close attention to cables, straps, or harness and their connections.
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 cleaner after each use. This will keep it looking new. Do not use
automotive cleaner, which can make the bench too “slick.”
56
Owner’s Manual
Bowflex™ Body Weight Loss Guide
Introduction and Overview

:HOFRPHWRWKH%RZÀH[%RG\:HLJKW/RVV*XLGH7KLVJXLGHLVGHVLJQHGWREHXVHGZLWK\RXU%RZÀH[ equipment and will help you:
• Lose weight and get lean
• Improve your health and wellness
• Increase your energy and vitality
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LQ\RXUFKHVWEHFRPHVKRUWRIEUHDWKRUIHHOIDLQW&RQWDFW\RXUGRFWRUEHIRUH\RXXVHWKHPDFKLQHDJDLQ8VHWKHYDOXHVFDOFX-
ODWHGRUPHDVXUHGE\WKHPDFKLQH·VFRPSXWHUIRUUHIHUHQFHSXUSRVHVRQO\7KHKHDUWUDWHGLVSOD\HGRQWKHFRQVROHLVDQDSSUR[L-
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PDLQWDLQ\RXUZHLJKWORVVDQG¿WQHVVJRDOVIRUWKHQH[WVL[ZHHNVDQGEH\RQG
• 4XDOLW\ – The emphasis of this plan is on eating more whole foods and getting the most nutrients from your calories as possible. Making the
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JUDLQVSURYLGHVWKHYLWDPLQVPLQHUDOV¿EHUSURWHLQDQGKHDOWK\IDWV\RXUERG\QHHGV
• %DODQFH±(DFKRIWKHPHDOVDQGVQDFNVLQWKLVJXLGHKDYHDVRXUFHRI¿EHURUVPDUWFDUERK\GUDWHSURWHLQDQGKHDOWK\IDWWRNHHS\RXU
HQHUJ\OHYHOVFRQVLVWHQWWKURXJKRXWWKHGD\WRIXHO\RXUZRUNRXWV%\KDYLQJWKLVEDODQFH\RX¶OOIHHOIXOOHUORQJHUZKLFKLVFULWLFDOWRZHLJKWORVV
success.
• &RQVLVWHQF\ – Getting about the same number of calories each day is important for your metabolism and your mindset. If you overdo it one
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Results & Expectations

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energy levels.
5 Tips for Long-Term Success

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www.loseit.com
2. :HLJKDQGRUWDNHPHDVXUHPHQWVZHHNO\±QRPRUHDQGQROHVV:HLJKLQJZHHNO\UDWKHUWKDQGDLO\RUHYHU\RWKHUGD\LVEHVW<RX¶OOWUDFN
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DQXPEHUDQGLW¶VLQÀXHQFHGE\PXVFOHJDLQDVZHOODVIDWORVV)HHOLQJKRZ\RXUFORWKHV¿WFDQRIWHQEHDEHWWHULQGLFDWRURISURJUHVVDV\RXU
ERG\DGDSWVWRH[HUFLVHDQGQXWULWLRQFKDQJHV
3. 0HDVXUHSRUWLRQV – To avoid portion creep, use measuring cups and spoons for grains (rice, pasta, cereal), beans, nuts, oils, and dairy. Use
the Portion Sizes Guide for other foods.
4. 3ODQDKHDG – Make a meal plan for the week or log your food a day in advance. Planning sets you up for success, especially for social events
and eating out.
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How to Use this Guide

• (DWEUHDNIDVWZLWKLQPLQXWHVRIZDNLQJXSDQGEDODQFH\RXUPHDOVDQGVQDFNVWKURXJKRXWWKHGD\
±'RQ¶WJRORQJHUWKDQKRXUVZLWKRXWHDWLQJ
±,I\RX¶UHQRWXVHGWRHDWLQJEUHDNIDVWVWDUWRXWVPDOOZLWKDSLHFHRIIUXLWDQGKDYHVRPHWKLQJHOVHKRXUVODWHU<RXUERG\DGDSWVWR
QRWHDWLQJEUHDNIDVWEXWDVVRRQDV\RXVWDUWHDWLQJHDUO\LQWKHGD\DQGFXWWLQJEDFNRQGLQQHUSRUWLRQV\RX¶OOQRWLFH\RXUKXQJHUZLOO
LQFUHDVH7KLVLVDJRRGVLJQ\RXUPHWDEROLVPLVZRUNLQJ
• 0L[DQGPDWFKPHDORSWLRQV
– Select 1 option from the appropriate meal plan (male or female) for breakfast, lunch, and dinner, paying close attention to portion sizes
– Select 1-2 snack options per day
– You have the option to substitute one snack for one treat under 150 calories
– Use the meal plan, sample options, and grocery list to create your own meals for more variety
57
Owner’s Manual
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• Turkey for tuna
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• Cooked vegetables instead of salad
• (DW\RXUFDORULHV
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– Stick with water, unsweetened tea, and coffee. Aim for a minimum of 64oz (1.9 liters) of water per day to stay well hydrated
• ,I\RX·UHVWLOOKXQJU\DIWHURULQEHWZHHQPHDOV
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and sometimes it will pass.
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needs in order to gain muscle and strength.
• Focus on post-workout nutrition by having one of your snacks within 30 minutes after you complete your workout. Make sure to have a com-
bination of carbohydrates such as fruit with protein (yogurt, milk, or protein powder) to promote muscle growth and recovery. Chocolate milk is
also a great option.
Meal Plan Overview
The female meal plan provides about 1400 calories, and the male plan provides about 1600 calories, of high quality nutrition to not only help you
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different depending on age, height, weight, activity level, and genetics. Pay close attention to your weight, hunger levels, and energy and adjust your
calories if needed.
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• ,I\RX¶UHRYHU\RXQHHGIHZHUFDORULHVEHFDXVH\RXUPHWDEROLVPVORZVDV\RXDJH6WLFNZLWKWKUHHPHDOVZLWKRQHRSWLRQDOVQDFNSHUGD\
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• ,I\RX¶UHXQGHU\RXPD\QHHGPRUHFDORULHV$GGDQRWKHUVQDFNLI\RXIHHOORZRQHQHUJ\RUDUHH[WUHPHO\KXQJU\
Breakfast
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DQGIUXLWFRPELQHGZLWKSURWHLQDQGIDW\RX¶OOHQHUJL]H\RXUGD\DQGKHOSFRQWUROKXQJHUOHYHOVWKURXJKRXWWKHGD\
Snacks
(DFKVQDFNLVDEDODQFHRIFDUERK\GUDWHVDQGSURWHLQWRNHHS\RXUEORRGVXJDUPRUHFRQVLVWHQWZKLFKPHDQV\RXZRQ¶WH[SHULHQFHKXQJHUDQG
energy level spikes and drops.
This happens when you have a high carb-only snack like chips, candy, soda, crackers, or pretzels.
Lunch and Dinner

/XQFKFRPELQHV¿OOLQJ¿EHUIURPYHJHWDEOHVDQGVPDUWFDUEVZLWKDOHDQRUORZIDWSURWHLQ7KHKHDOWK\IDWFDQFRPHHLWKHUIURPWKHSURWHLQDGGHG
during cooking (nuts on a salad) or as a dressing or sauce (such as oil and vinegar salad dressing).
58
Owner’s Manual
+HUH¶VDQRYHUYLHZRIZKDWDQLGHDOGD\ORRNVOLNH
(See Portion Size Guide for proper serving sizes)
Breakfast Snack #1
VPDUW
rich IUXLW
protein
carb
carbs
VPDUW SURWHLQ
carb
veggies
SURWHLQIDW
Lunch Snack #2
KHDOWK\
VPDUW IDW
carb SURWHLQ
VPDUW SURWHLQ
carb
YHJJLHV
Dinner
KHDOWK\
VPDUW IDW
carb SURWHLQ
YHJJLHV
59
Owner’s Manual
%UHDNIDVW2SWLRQV )UXLW 6PDUW&DUE 3URWHLQ)DW
)UXLWDQG1XW2DWPHDO Cook Berries or banana Plain oats Nuts and milk
plain oats in water. Top with fruit, 5HJXODURUTXLFNFRRN
nuts, milk, cinnamon, and honey.
(JJ0XIÀQ Cook egg/s. Toast Tomato (QJOLVKPXI¿QRUVDQGZLFKWKLQ (JJKDPDQGFKHHVH
bread and top with 1 slice of
cheese, 1 slice of ham, and
tomato.
<RJXUW3RZHU3DUIDLW Top yogurt Chopped fruit of your choice Oats, wheat germ, and ground Plain non-fat Greek yogurt and
with fruit. Sprinkle with 1 serving ÀD[VHHG nuts
of nuts, 2-3 tbsp wheat germ, or
JURXQGÀD[VHHGWEVSRDWVDQG
cinnamon.
2QWKH*R3% $SSOH6DQG- Sliced apple Sandwich thin, bread, or bagel Peanut butter
wich Toast bread. Spread on thin
peanut butter, thin slices of ½ an
apple, and 1 teaspoon of honey.
/XQFK 'LQQHU2SWLRQV /HDQ3URWHLQ 6PDUW&DUE 9HJJLHV

3RUN/RLQ6ZHHW3RWDWR Grilled or baked pork loin Baked Sweet Potato Green Beans
*UHHQ%HDQV
&KLFNHQ6WLU)U\ Chicken breast or boneless skin- Brown or wild rice 0L[HGVWLUIU\YHJHWDEOHV
Flavor with 2 tablespoon teriyaki less thigh (fresh or frozen)
sauce
6WHDN7DFRVZLWK6LGH6DODG (3 Flank or sirloin steak Corn tortillas Salad
for males, 2 for females) Top with
salsa, cilantro, and sprinkle of
shredded cheese
:KROH:KHDW3DVWDZLWK Shrimp (frozen or fresh) or can- Whole wheat pasta Steamed broccoli
6KULPSRU&DQQHOOLQL%HDQV nellini beans
0DULQDUD6DXFH
%XQOHVV%XUJHUVZLWK2YHQ 93% lean ground beef or turkey Oven baked fries Corn on the cob + side salad
)ULHV&RUQ 6DODG
Grill burgers. Bake sliced pota-
toes on sprayed cookie sheet for
25-30 minutes @ 425°F.
7XQD $YRFDGR:UDSZLWK Tuna +LJK¿EHUZUDS Vegetable soup
9HJHWDEOH6RXS (homemade or low-sodium
Use 3oz of tuna (1 can). Top with canned)
lettuce, tomato, avocado, and
mustard.
60
Owner’s Manual
6QDFN2SWLRQV
6PDUW&DUE 3URWHLQ
1 medium apple 10-15 almonds
Baby carrots 2 tbsp hummus
1 serving of crackers* 1 string cheese
(QHUJ\RUSURWHLQEDUZLWKFDORULHV
6HHZZZ%RZÀH[FRP5HVRXUFHVIRUEUDQGUHFRPPHQGDWLRQV
Optional Treats
You have the choice of replacing Snack #2 with a 100-150 calorie treat. You can have an optional treat every day but for optimal health it is recom-
PHQGHGWROLPLWVPDOOVSOXUJHVWRWLPHVSHUZHHN8VHWKHDSSURDFKWKDWZRUNVEHVWIRU\RX+HUHDUHDIHZH[DPSOHV
• ½ cup lowfat ice cream
• 1 small bag of baked potato chips
• 4oz of wine or 12oz light beer
• 3 cups of air-popped or light popcorn
Sample 3 Day Plan

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

%UHDNIDVW (JJPXI¿Q Power yogurt parfait Fruit + nut oatmeal
Snack 1 Apple with almonds Nut Thins + string cheese
®
Baby carrots and hummus
Lunch Tuna & avocado wrap with soup Leftovers from dinner- day 1 Leftovers from dinner- day 2
2SWLRQDO6QDFNRU7UHDW ½ cup ice cream bar (QHUJ\EDU 100 calorie bag of light popcorn
'LQQHU Shrimp pasta Chicken stir fry Bunless burgers
61
Owner’s Manual
Portion Size Guide
(DFKRIWKHLWHPVOLVWHGDUHIRURQHVHUYLQJ
MALE FEMALE
3527(,1 1 cup = baseball

2 eggs 1 egg
R]FKLFNHQ¿VKOHDQPHDWRUWRIX R]FKLFNHQ¿VKRUOHDQPHDW
2/3 cup beans or lentils* 1/2 cup beans or lentils*
1 cup greek yogurt* 1/2 cup greek yogurt*
1.5oz cheese* 1.5oz cheese*
+($/7+<)$7
1/2 cup = lightbulb
2 Tblspn peanut or nut butter* 1 tblspn peanut or nut butter*
WVSQROLYHÀD[RUZDOQXWRLO WVSQROLYHÀD[RUZDOQXWRLO
1/4 cup of nuts FXSRUWDEOHVSRRQVRIQXWVDSSUR[DOPRQGV
1/3 medium avocado 1/4 medium avocado
60$57&$5%
1 oz or 2 tbsp
1 cup cooked grains (1/2 cup raw): oats, brown rice, 1/2 cup cooked (1/4 cup raw) grains = golf ball
quinoa, pasta 1/2 medium sweet potato or
1 medium sweet or regular potato regular potato
2 corn tortillas 2 corn tortillas
1 slice of bread (or 2 light slices equaling 120 calories 1 slice of bread (or 2 light slices equaling 120 calories or
or less) less)
HQJOLVKPXI¿QVDQGZLFKWKLQRUKLJK¿EHUZUDS HQJOLVKPXI¿QVDQGZLFKWKLQRUKLJK¿EHUZUDS 1/4 cup nuts
FRUIT = Altoids tin
1 medium apple, orange, or pear
1 small banana (length of your hand)
1 cup berries or chopped fruit
1/4 cup dried fruit (fresh or frozen is optimal)
9HJHWDEOHV <RXFDQKDYHXQOLPLWHGYHJHWDEOHVH[FHSWIRUSHDVDQGFRUQVWLFNZLWKFXSVHUYLQJ
2 cups spinach or lettuce = 2 cupped hands
1 cup raw vegetables 3 oz chicken or meat
1/2 cup cooked vegetables = deck of cards
6oz low sodium vegetable juice
237,21$/75($76
1/2 cup lowfat ice cream
1 small bag of baked potato chips
1oz dark chocolate
4oz of wine or 12oz light beer
3 cups air-popped or light popcorn 1 medium potato
= computer mouse
* some foods are a combination of protein and carbs or protein and fat
1 medium piece of
fruit = tennis ball
1 -1/2 oz cheese
= 3 dice
62
Owner’s Manual
Grocery List
%5($' *5$,16
100% whole wheat bread 7LSV/RRNIRUZKROHZKHDWDVWKH¿UVWLQJUHGLHQW/RRNIRUJRI
Sprouted grain breads ¿EHUSHUVOLFHRUJSHUVOLFHVRIOLJKWRUGLHWEUHDG$LPIRUEUHDGZLWK
/LJKWRUZKROHZKHDWHQJOLVKPXI¿QV less than 100 calories per slice.
Sandwich or bagel thins
Corn or low-carb whole wheat tortillas
+LJK¿EHUZUDSV
Plain oats: 1 minute or old fashioned
Whole grains: brown rice, bulgar, barley, quinoa, couscous
'$,5< '$,5<$/7(51$7,9(6 &5$&.(5661$&.6 (1(5*<%$56

Plain non-fat greek yogurt Any unsalted nuts or seeds (QHUJ\EDUV
.H¿U\RJXUWOLNHGULQN Air-popped or light popcorn Crackers
Organic low-fat milk (GDPDPHLQWKHSRG Hummus
(QULFKHGDOPRQGRUVR\PLON Tips: Limit crackers, pretzels, and chips to 2-3 servings per week.
Cheese: feta, parmesan, mozzarella, light havarti, provolone, swiss, Always pair with protein such as hummus, cheese, or nuts. Look for
string cheese, or single serving packages energy bars with less than 200 calories and 20g of sugar and at least 3g
0($7),6+328/75< 3527(,1 RISURWHLQDQGJRI¿EHU/RRNIRUFUDFNHUVZLWKOHVVWKDQFDORULHV
Wild game and 4g or less of fat per serving.
Salmon, halibut, tuna, tilapia, shrimp, )$76 2,/6
FDW¿VKVFDOORSVRUFUDE Avocado
Pork loin, pork chops, or pork roast 2OLYHJUDSHVHHGZDOQXWVHVDPHRUÀD[VHHGRLO
Chicken or turkey breast or thighs (no skin) Butter/spreads: look for products free of trans fats and partially
(JJVDQGHJJZKLWHV hydrogenated oils on the ingredient list.
Lean beef: sirloin, chuck, round, tenderloin, 93% lean (organic and
7LSV/LJKWROLYHRLOUHIHUVWRWKHÀDYRUQRWWKHFDORULHFRQWHQW$OZD\V
grass fed is best)
PHDVXUHRLODQGEXWWHU(YHQLIDIDWLVFRQVLGHUHGKHDOWK\LW¶VVWLOOYHU\
Canned salmon or tuna (in water)
high in calories and portions need to be controlled.
Nitrate-free, reduced sodium ham, turkey, chicken, or roast beef lunch-
meat '5(66,1*6&21',0(176 6$8&(6
Any type of bean, dry or canned low-sodium varieties Vinegars: rice, wine, balsamic
Tofu and tempeh All fresh or dried herbs and spices
Tips: Look for “Choice” or “Select” cuts of meat rather than “Prime”. Mustard
Prime cuts are fattier. Limit intake of highly processed meat and Salsa and chili sauce
imitation meat products like sausage, bacon, pepperoni, and hot dogs to Marinara sauce with no high-fructose corn syrup
once a week or less. Lemon and lime juice
Bottled minced garlic and ginger
)52=(1)22'6
Low-sodium soy sauce
All vegetables without sauce
Tips: Look for products free of MSG, added colors, and high fructose
All fruit
corn syrup. Look for sauces under 50 calories per serving. Avoid cream
Grains and grain medleys
based sauces and dressings like ranch, bleu cheese, and alfredo.
$OOIUXLWVDQGYHJHWDEOHVIUHVKDQGIUR]HQDUHJUHDWFKRLFHV6LQFHHYHU\PHDOKDVRQHRUERWK\RXUVKRSSLQJFDUWVKRXOGUHÀHFWWKLV
63
Owner’s Manual
Keep It Going
7LSVIRUFRQWLQXHGZHLJKWORVVDQGPDLQWDLQLQJFKDQJHV
• .HHSZHLJKLQJ\RXUVHOIZHHNO\HYHQDIWHU\RX¶YHUHDFKHG\RXUJRDOZHLJKW
• &RQWLQXHNHHSLQJDIRRGORJ,I\RXKDYH\RXUPHDOSODQZHOOHVWDEOLVKHGORJ\RXUIRRGHYHU\RWKHUZHHNWRNHHS\RXUVHOIRQWUDFN'RQ¶W
feel like you have to do it every day.
• 3UHSDUHIRUSODWHDXV7KHVFDOHPLJKWQRWEXGJHIRUDIHZZHHNVRUHYHQPRQWKVDIWHUVRPHLQLWLDOZHLJKWORVV7KLVLVQRUPDODQGWREHH[-
SHFWHG,W¶VWKHERG\¶VQDWXUDOSURFHVVIRUDGMXVWLQJWR\RXUQHZORZHUZHLJKW6WD\IRFXVHGRQ\RXUORQJWHUPJRDOFHOHEUDWH\RXUVXFFHVVHV
DQGFKDQJHVDQGPL[XS\RXUZRUNRXWVWRKHOSRYHUFRPHWKHSODWHDX
• &DORULHDGMXVWPHQWVIRUPDLQWDLQLQJZHLJKWORVV2QFH\RX¶YHUHDFKHG\RXUJRDOZHLJKW\RXFDQLQFUHDVH\RXUFDORULHVSHUGD\
as long as your activity level stays the same
• 7UHDW\RXUVHOI+DYHDQRQIRRGUHZDUGIRUHDFKJRDO\RXKLWVXFKDVDPDVVDJHDQHZRXW¿WRUDQRXWLQJZLWKIULHQGVDQGIDPLO\
• 8VHWKHUHVRXUFHVEHORZWR¿QGQHZUHFLSHVJHWH[SHUWDGYLFHDQGVXSSRUWWRVWD\PRWLYDWHG
Resources
'RZQORDGDEOH5HVRXUFHVIURP%RZÁH[:HEVLWHZZZ%RZÀH[FRP5HVRXUFHV
• Grocery Shopping List for Fridge (Blank Form)
• 7 Day Meal Planning Form
• Additional Dinner Options
• Pre and Post Workout Fueling Guide
4XHVWLRQV 6XSSRUW
• $VNTXHVWLRQVSRVWVXJJHVWLRQVDQGFRQQHFWZLWKRXURQOLQH%RZÀH['LHWLWLDQRQWKH%RZÀH[ Facebook page
Recipes
• www.wholeliving.com
• www.eatingwell.com
• www.whfoods.org
• www.livebetteramerica.org
2QOLQHIRRGORJV
• ZZZP\¿WQHVVSDOFRP
• www.loseit.com
64
Owner’s Manual
( if purchased in US/Canada ) Warranty
Who Is Covered
This warranty is valid only to the original purchaser and is not transferable or applicable to any other person(s).
What Is Covered
Nautilus, Inc. warrants that this product is free from defects in materials and workmanship, when used for the purpose intended, under normal conditions, and provided it receives
proper care and maintenance as described in the Product’s Assembly and Owner’s manual. This warranty is good only for authentic, original, legitimate machines manufactured by
Nautilus, Inc. and sold through an authorized agent and used in the United States or Canada.
Terms
Warranty terms for products purchased in US/Canada are as stated below.
• Frame 1 year
• Parts 60 days
• Rods 5 years
For warranty & service of products purchased outside US/Canada, please contact your local distributor. To find your local international distributor, go to: www.nautilusinternational.com
How Nautilus Will Support the Warranty

Throughout the terms of the warranty coverage, Nautilus, Inc. will repair any machine that proves to be defective in materials or workmanship. Nautilus reserves the right
to replace the product in the event a repair is not possible. When Nautilus determines replacement is the correct remedy, Nautilus may apply a limited credit reimbursement
toward another Nautilus, Inc. brand Product, at our discretion. This reimbursement may be prorated based on length of ownership. Nautilus, Inc. is not responsible for dealer
labor or maintenance charges beyond the applicable warranty period(s) stated herein. Nautilus, Inc. reserves the right to substitute material, parts or products of equal or
better quality if identical materials or products are not available at the time of service under this warranty. Any replacement of the product under the terms of the Warranty in
no way extends the original Warranty period. Any limited credit reimbursement may be prorated based on length of ownership. THESE REMEDIES ARE THE EXCLUSIVE AND
SOLE REMEDIES FOR ANY BREACH OF WARRANTY.
What You Must Do

• Retain appropriate and acceptable Proof of Purchase.
• Operate, maintain, and inspect the product as specified in the Product Documentation (Assembly, Owner’s Manuals, etc.).
• Product must be used exclusively for the purpose intended.
• Notify Nautilus within 30 days after detecting an issue with the product.
• Install replacement parts or components in accordance with any Nautilus instructions.
• Perform diagnostic procedures with a trained Nautilus, Inc representative if requested.
• This warranty does not cover in home repair costs (labor, etc) or related charges.
What Is Not Covered

• Damage due to abuse, tampering or modification of the Product, failure to properly follow assembly instructions, maintenance instructions, or safety warnings as stated in the
Product Documentation (Assembly, Owner’s Manuals, etc), damage due to improper storage or the effect of environmental conditions such as moisture or weather, misuse,
mishandling, accident, natural disasters, power surges.
• A machine placed or used in a commercial or institutional setting. This includes gyms, corporations, work places, clubs, fitness centers and any public or private entity that has a
machine for use by its members, customers, employees or affiliates.
• Damage caused by exceeding maximum user weights as defined in Products Owner’s Manual or on the warning label.
• Damage due to normal usage and wear and tear.
• This warranty does not extend to any territories or countries outside the United States and Canada.
How to Obtain Warranty Support

For Products purchased directly from Nautilus, Inc. contact the Nautilus office listed on the Contacts page of the Product’s Owner’s manual. You may be required to return the defective
component to a specified address for repair or inspection, at your expense. Standard ground shipping of any warranty replacement parts will be paid by Nautilus, Inc. For products
purchased from a retail outlet, you may be asked to contact your retailer for warranty support.
Exclusions
The preceding warranties are the sole and exclusive express warranties made by Nautilus, Inc. They supersede any prior, contrary or additional representations, whether oral or
written. No agent, representative, dealer, person or employee has the authority to alter or increase the obligations or limitations of this warranty. Any implied warranties, including the
WARRANTY OF MERCHANTABILITY and any WARRANTY OF FITNESS FOR A PARTICULAR PURPOSE, are limited in duration to the term of the applicable express warranty provided
above, whichever is longer. Some states do not allow limitations on how long an implied warranty lasts, so the above limitation may not apply to you.
Limitation of Remedies
EXCEPT AS OTHERWISE REQUIRED BY APPLICABLE LAW, THE PURCHASER’S EXCLUSIVE REMEDY IS LIMITED TO REPAIR OR REPLACEMENT OF ANY COMPONENT DEEMED BY
NAUTILUS, INC. TO BE DEFECTIVE UNDER THE TERMS AND CONDITIONS STATED HEREIN. IN NO EVENT WILL NAUTILUS, INC. BE LIABLE FOR ANY SPECIAL, CONSEQUENTIAL,
INCIDENTAL, INDIRECT OR ECONOMIC DAMAGES, REGARDLESS OF THE THEORY OF LIABILITY (INCLUDING, WITHOUT LIMITATION, PRODUCT LIABILITY, NEGLIGENCE OR OTHER
TORT) OR FOR ANY LOST REVENUE, PROFIT, DATA, PRIVACY OR FOR ANY PUNITIVE DAMAGES ARISING OUT OF OR RELATED TO THE USE OF THE FITNESS MACHINE EVEN IF
NAUTILUS, INC. HAS BEEN ADVISED OF THE POSSIBILITY OF SUCH DAMAGES. THIS EXCLUSION AND LIMITATION SHALL APPLY EVEN IF ANY REMEDY FAILS OF ITS ESSENTIAL
PURPOSE. SOME STATES DO NOT ALLOW THE EXCLUSION OR LIMITATION OF CONSEQUENTIAL OR INCIDENTAL TYPE DAMAGES SO THE ABOVE LIMITATION MAY NOT APPLY TO
YOU.
State Laws
This warranty gives you specific legal rights. You may also have other rights, which vary from state to state.
Expirations
If the warranty has expired, Nautilus, Inc. may assist with replacements or repairs to parts and labor, but there will be a charge for these services. Contact a Nautilus office for
information on post-warranty parts and services. Nautilus does not guarantee availability of spare parts after expiration of warranty period.
International Purchases
If you purchased your machine outside of the United States consult your local distributor or dealer for warranty coverage.
65
Owner’s Manual
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™
EN
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,ISXUFKDVHGRXWVLGH86&DQDGD To register your product warranty, contact your local distributor.

ORIGINAL MANUAL - ENGLISH VERSION ONLY

Important Safety Information . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 Crossover Narrow Pulldowns w/ Hand Grips . . . . . . . . . . . . . . . .35

Shoulder Exercises: Abdominal Exercises:

Product Weight 157 lbs. (71 kg)

Workout Area  FP ORQJ[ FP ZLGH

Lat Bar Storage

Cable Lock Knob

Lower Pulley/ Squat

1RWH 3RZHU5RG 5HVLVWDQFH5RGVDUHPDQXIDFWXUHGXVLQJQ\ORQFRPSRVLWHPDWHULDO7KHZHLJKW

Connecting the Power Rod™ Unit to the

When You Are Not Using Your Home Gym

Position One: Position Two:

Position Three (optional): Position Four:

Position Five: Position Six: Leg and Squat

Handgrips and Straps

Lat Pulldown Bar

Abdominal Crunch Shoulder Harness

Never pull on the bar unless there is resistance attached to it.

Warming Up 1) Be cautious when you are concentrating or

Body Part Exercise Sets Reps

Advanced General Conditioning

Day 1 & 3 Body Part Exercise Sets Reps

Day 2 & 4 Body Part Exercise Sets Reps

DAY 1 & 3 Body Part Exercise Sets Reps

DAY 2 & 4 Body Part Exercise Sets Reps

DAY 1 Body Part Exercise Sets Reps

DAY 2 Body Part Exercise Sets Reps

DAY 3 Body Part Exercise Sets Reps

Circuit 1 Body Part Exercise Reps

Circuit 2 Body Part Exercise Reps

Circuit 3 Body Part Exercise Reps

Circuit 1 Body Part Exercise Reps

Circuit 2 Body Part Exercise Reps

Day 1 Body Part Exercise Sets Reps

Day 2 Body Part Exercise Sets Reps

Day 3 Body Part Exercise Sets Reps

Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)

Muscles worked: START FINISH

Chest Fly – Shoulder Horizontal Adduction (Elbow Stabilized)

Muscles worked: START FINISH

Muscles worked: START FINISH

Incline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)

Muscles worked: START FINISH

Before You Begin: START ACTION

Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)

Muscles worked: START FINISH

Crossover Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)

Muscles worked: START FINISH

Before You Begin:

Muscles worked: START FINISH

Before You Begin:

Crossover High Rear Deltoid Rows – Elbow Flexion

Muscles worked: START FINISH

Before You Begin:

Muscles worked: START FINISH

Seated Forearm Lateral Shoulder Raise – Elbows Stabilized

Muscles worked: START FINISH

Muscles worked: START FINISH

Before You Begin:

Seated Shoulder Press – Shoulder Adduction (and Elbow Extension)

Muscles worked: START FINISH

,ISXUFKDVHGRXWVLGH86&DQDGD To register your product warranty, contact your local distributor.

Workout Area FPORQJ[FPZLGH

1RWH 3RZHU5RG 5HVLVWDQFH5RGVDUHPDQXIDFWXUHGXVLQJQ\ORQFRPSRVLWHPDWHULDO7KHZHLJKW