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Ellington Darden’s Six Week Fast Fat Loss — Body Leanness Program ® BOWFLEX FITNESS Table of Contents Getting To Know Your Machine 1 Using Your Machine 2 About Your Bowflex Attachments 8 Safety 9 Defining Your Goals 10 Exercising Properly 12 The Workouts: The 20 Minute Better Body Workout 13 Advanced General Conditioning 13 20 Minute Upper / Lower Body 14 Body Building 15 Circuit Training Anaerobic / Cardiovascular 16 True Aerobic Circuit Training 17 Strength Training 18 Chest Exercises: Bench Press 19 Chest Fly 19 Incline Bench Press 20 Decline Bench Press 21 Resisted Punch 21 Lying Cable Crossover 22 Flat Barbell Bench Press 22 Shoulder Exercises: Seated Shoulder Press 23 Front Shoulder Raise 23 Rear Deltoid Rows 24 Standing Lateral Shoulder Raise 24 Seated Lateral Shoulder Raise 25 Scapular Protraction 25 Scapular Depression 26 Shoulder Rotator Cuff — INTERNAL ROTATION 26 Shoulder Rotator Cuff — EXTERNAL ROTATION 27 Shoulder Extension 27 Shoulder Shrug 28 Barbell Shoulder Shrug 28 Lying Front Shoulder Raise 29 Reverse Fly 29 Military Press 30 Back Exercises: Lying Shoulder Pullover 31 Wide Pulldowns 31 Narrow Pulldowns 32 Lying Lat Pulldowns 32 Lying Narrow Lat Pulldowns 33 Low Back Extensions 33 Seated Lat Rows 34 Lying Lat Fly 34 Reverse Grip Pulldowns 35 Scapular Retraction 35 Stiff Arm Pulldown 36 Barbell Bent Over Row 36 Arm Exercises: French Press 37 Lying Triceps Extension 37 Lying 45 Degree Triceps Extension 38 Triceps Pushdown 38 “Rope” Pushdowns 39 Single-Arm Pushdown 39 Cross Triceps Extension 40 Triceps Kickback 40 Seated Triceps Extension 41 Standing Biceps Curl 41 Seated Biceps Curl 42 Seated Wrist Extension 42 Standing Wrist Extension 43 Seated Wrist Curl 43 Standing Wrist Curl 44 Reverse Curl 44 Lying Biceps Curl 45 Reverse Grip Barbell Curls 45 Barbell Curls 46 Abdominal Exercises: Seated (resisted) Abdominal Crunch 47 Seated (resisted) Oblique Crunch 47 Reverse Crunch 48 Resisted Reverse Crunch 48 Trunk Rotation 49 Abdominal Crunch 49 Leg Exercises: Leg Extension 50 Leg Curl 50 The Squat 51 Leg Press 51 Lying (Prone) Leg Curl 52 Standing Hip Extension 52 Standing Hip Flexion 53 Seated Leg Curl 53 Lying Leg Extension 54 Seated (straight Leg) Calf Raise 54 Standing Leg Kickback 55 Kneeling Leg Kickback 55 Standing Hip Abduction 56 Seated Hip Adduction 56 Seated Hip Abduction 57 Ankle Inversion 57 Ankle Eversion 58 Deadlift 58 Stiff-Leg Deadlift 59 Fast Fat Loss Now The Bowflex Body Leanness Program By Dr. Ellington Darden 60 Getting To Know Your Machine CONGRATULATIONS on your commitment to fitness! By choosing Bowflex to be your partner, you’ve chosen a machine that can deliver on its promises! The resistance and aerobic training that can be performed on the Bowflex is unmatched by any other single piece of home fitness equipment available. You have definitely made the right decision! In this owner’s manual you’ll find detailed information on a wide variety of exercises, workout programs and a very specialized program titled, “Fast Fat Loss Now” by Dr. Ellington Darden. Please take your time to read through the entire manual before attempting to use your Bowflex. It’s important you understand HOW to properly perform each exercise before you attempt to perform the exercise with Power Rod® Resistance. With all of the fitness choices available today, we understand that choosing a piece of equipment can be very confusing. Everyone at Bowflex, Inc. would like to thank you for your trust and your confidence in our product. Bowflex is as good as we say it is, and you’re just about to prove it to yourself. Again, thank you for choosing Bowflex. THE BOWFLEX ULTIMATE Cable Storage Rod Caps Cable Rod Box Pulley Frame Adjustable Pulley System Pulley Hand Grip/ Ankle Cuff Foot Rest Standing/ Squat Platform Spring Lock Seat Pin Lat Bar Power Rods® Cable Hook Vertical Main Frame Bench Leg Attachment Seat Seat Rail Bench Legs Leg Extension/Leg Curl Attachment Lat Bar Rests Using Your Machine Power Rod® Resistance Power Rods are made from a special composite material. Your rods are sheathed with a protective black rubber coating. Each rod is marked with its weight rating on the rod cap. Adjusting And Understanding The Resistance The Bowflex Ultimate comes with 310 pounds of resistance (one pair of 5-pound rods, two pairs of 10pound rods, one pair of 30-pound rods, and two pairs of 50-pound rods). If you upgraded to a 410 pound capacity, you will have an additional pair of 50-pound Power Rods. Hooking The Power Rods® To The Cables: You may use one rod or several rods in combination, to create the desired resistance level. To hook multiple rods up to one cable, simply bend the closest rod toward the cable and place the cable hook through the rod cap. Then, hook up the next closest rod. Hooking up the most forward rod prevents rods from crossing over the top of one another. When You Are Not Using Your Bowflex Disconnect the cables from the Power Rods when you are not using your Bowflex. Use the rod binding ...