Special Edition Includes:
Dr. Ellington Dardens Six Week Fast Fat Loss Body Leanness Program
The Bowflex Motivator 2 Home Gym Owners Manual and Fitness Guide
Written By: Tom Purvis RPT, RTS Registered Physical Therapist and founder of the Resistance Training Specialist Program

Table of Contents

Safety Precautions 1 Arm Exercises: Triceps Pushdown French Press Lying Triceps Extension Cross Triceps Extension Lying 45 Triceps Extension Seated Triceps Extension Standing Biceps Curl Seated Biceps Curl Lying Biceps Curl Seated Wrist Extension Standing Wrist Curl Reverse Curl Seated Wrist Curl Standing Wrist Extension Rope Pushdowns Abdominal Exercises: Reverse Crunch Resisted Reverse Crunch Seated (Resisted) Abdominal Crunch Seated (Resisted) Oblique Abdominal Crunch Trunk Rotation Leg Exercises: Leg Extension Lying Leg Extension Ankle Eversion Ankle Inversion Standing Hip Extension (Knee Flexed) Standing Hip Abduction Seated Hip Adduction Seated Hip Abduction Standing Leg Kickback BowflexMotivator2 Warranty BowflexMotivator2 Warranty Card Muscle Chart 61 63
Get To Know Your BowflexMotivatorSafety Warning Labels Get To Know Your BowflexMotivator2 Home Gym 4 How to Use Your BowflexMotivator2 Home Gym 5 The Bowflex Body Leanness Program By Ellington Darden, Ph.D. Define Your Goals Warm Up / Cool Down Aerobic Rowing Chest Exercises: Bench Press Chest Fly Decline Bench Press Incline Bench Press Resisted Punch Lying Cable Crossover Shoulder Exercises: Rear Deltoid Rows Lateral Shoulder Raise Seated Shoulder Press Front Shoulder Raise Shoulder Extension Shoulder Shrug Scapular Protraction Scapular Depression Lying Front Shoulder Raise Reverse Fly Shoulder Rotator CuffInternal Shoulder Rotator CuffExternal Seated Lateral Shoulder Raise Scapular Retraction Back Exercises: Lying Lat Pulldowns Low Back Extension Pulldowns Narrow Pulldowns with Hand Grips Lying Lat Fly Lying Narrow Lat Pulldowns Seated Lat Rows 44 45

Safety Precautions

WARNING: Failure to follow these precautions can cause damage to the the Bowflex Motivator 2 home gym and serious injury to users and bystanders.
Read the owners manual and follow it carefully before using the machine. Keep out of the path of the Power Rod unit when exercising and make certain that observers also stand clear of the Bowflex Motivator 2 home gym when the Power Rod unit are in use. Never use dumbbells or other weight equipment to increase the weight resistance. Doing so will likely damage the equipment and potentially injure users. Use only the Power Rod unit that came with your Bowflex Motivator 2 home gym. Never move or adjust the seat while sitting on it. Never stand on the seat. You could lose your balance and fall and damage the seat Never attempt to exercise while the seat rail is in the folded position. Never attempt to exercise with more resistance than you are physically able to handle. Never allow children to use the Bowflex Motivator 2 home gym unsupervised. To do so could result in injury. Certain kinds of resistance training may be inappropriate for children in certain younger age groups. Before children are allowed to use the equipment, their mental and physical development should be taken into account through consultation with their doctor, who must approve any exercise program before a child attempts it. Children should be controlled and instructed on the correct use of the equipment. equipment is under no circumstances suitable as a childrens This toy. Maximum user weight for the Bowflex Motivator 2 home gym is 300 pounds (136 kg). For your safety, do not use or allow others to use the Bowflex Motivator 2 home gym if they weigh in excess of 300 pounds (136 kg). Keep your body weight centered on the machine, seat, or base frame platform while exercising. When using the Bowflex Motivator 2 home gym for standing leg exercises, always grasp the Lat Bar on your machine for stability. up and use your Bowflex Motivator 2 home gym on a hard, Set level surface. Allow a workout area of at least 84 x 66 (2.6 m x 2 m) of free space for safe operation of the Bowflex Motivator 2 home gym. machine is meant for individual consumer use only, and is not This meant for use by institutions. Always read and follow the Warning and Safety labels attached to your Bowflex Motivator 2 home gym. Do not remove these labels. If you need replacement labels, please call a Nautilus Representative at (800) 628-8458.

Storing Your BowflexMotivator2 Home Gym
Folding your Bowflex Motivator2 home gym for storage is easy. 1) Lock the Seat and Bench into the flat position.
How to Use Your Bowflex Motivator 2 Home Gym Accessories and Equipment
Hand Grips: The Hand Grips fit snugly around your hand, ankle, or wrist. Attach the pulley cable clips to the DRings on the Hand Grips to attach them to the cables. Standard Grip: Grasp the grip and cuff together to form a grip without inserting your hand through the cuff portion. Most of the exercises you p erform utilize this grip. The Standard Grip also is used for Hammer Grip exercises, when you need to hold the Hand Grip vertically for greater wrist support. Hand Cuff Grip: Slip your hand through the cuff portion of the grip so that the foam pad rests on the back of your hand. Then grasp the remainder of the grip that is sitting in your palm. This method of gripping is great for exercises like front shoulder raises or any exercise where your palm is facing down. Ankle Cuff Grip: The cuff opening can be made larger to accommodate the ankle. Place your hand in the cuff and slide it away from the grip. Insert your foot or ankle and tighten by sliding the grip back toward the cuff.
Lat Cross Bar:The Lat Cross Bar enhances exercises that work back, shoulders and triceps muscles.
Warning: efore using the Lat Cross Bar, make sure that all fasteners are in place and tightened. B ake sure that the Lat Tower cables are securely fastened to the regular Bowflex cables and the M Bent Lat Bar, Squat Bar or Hand Grips. lways use the Bent Lat Bar holders to support the Bent Lat Bar, or remove the bar when not in A use. o not hang from or attempt to perform chin ups from the Lat Cross Bar. D ever pull on the Bent Lat Bar unless there is resistance attached to it. N
Leg Extension: Designed to add more effectiveness exercises that target your legs, thighs, calves, etc.
Caution: efore using the Leg Extension, make sure that all fasteners are in place and tightened. B ake sure that the Extensions cables are securely fastened to the regular cables. M
Grips manufactured under license agreement with Hands-On Sports & Gym Accessories, Inc. Patent #4756527
How to Use Your Bowflex Motivator 2 Home Gym Using Your Leg Press Belt

Leg Press Belt:

The Leg Press Belt is used for the Leg Press exercise. With the Bowflex seat adjusted to the free sliding position (spring lock seat pin unlocked), the hand grips removed, and the desired amount of resistance hooked up, sit on the seat and position the leg press belt around your hips. Slide forward to the pulleys and place your feet through the right and left openings under the rod cables. Attach the rod cables to the D-rings on the Leg Press Belt so that the belt is taut. Place hands on vertical main frame and push yourself back while placing feet, one at a time, onto the pulley frame. Grasp belt near where its attached to the cables and begin to press back.

The Bowflex Body Leanness Program

FAST FAT LOSS N

By Ellington Darden, Ph.D.
The following program was created by Dr. Ellington Darden. It contains a rigorous fitness and dietary program. Please consult your physician before beginning any fitness or dietary program. Some of the names of the exercises listed in this program have been changed in order to match the names of the exercises in this manual. The exercises themselves have not been changed, in order to preserve the integrity of Dr. Dardens Study.

Introduction

This program is scientifically designed for maximal fat loss over six weeks. It is important that you practice every aspect of the plan to achieve optimum results. The program separates into three two-week stages. During each stage you will exercise, control the number and quality of calories you consume, and drink plenty of ice-cold water. Before starting the exercise routine you must be familiar with your Bowflex Motivator 2 home gym. You should experiment with finding the proper amount of resistance to use on each exercise. You should be able to perform 8 repetitions, but not more than 12 repetitions, for each exercise. It is essential that you learn how to p erform each movement before trying a complete circuit, because part of the effectiveness of the training depends on minimal rest between each exercise.
CONSULT YOUR PHYSICIAN BEFORE STARTING THIS PROGRAM. Show this plan and your Bowflex Motivator 2 home gym Owners Manual to your physician. Only he or she can determine whether this course is appropriate for your particular age and condition. If while using the Bowflex Motivator 2 you have any pain or tightness in your chest, an irregular heart beat, shortness of breath, feel faint, light-headed or dizzy or have any pain or discomfort, STOP and consult your physician immediately. Certain people who should not try this program--including children and teenagers; pregnant women; women who are breast feeding; diabetics; individuals with certain types of heart, liver, or kidney disease; and those suffering from certain types of arthritis. This is not an all-inclusive list. You may have a condition that would make this program unsafe for you. Play it safe and consult a healthcare professional before starting the program.

The Bowflex Body Leanness Program 15
Calculating Lean Body Mass
Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you how many pounds of muscle were added to your body, after completing the program.

For Example:

Before the program, Joe weighs 200 pounds (90.7 kg) and measures 30% fat, which amounts to 60 pounds (27.2 kg). Thus, his lean-body mass is 70%, or 140 pounds (63.5 kg). After the program, Joe weighs 180 pounds (81.6 kg) and is 20% fat, which equals 36 pounds (16.3 kg). His lean-body mass is 80%, or 144 pounds (65.3 kg). Simple calculations allow us to find the amount of fat Joe lost, and the amount of muscle Joe gained. Before fat weight (60 pounds), minus after fat weight (36 pounds) equals 24 pounds (10.8 kg) of fat lost. After lean-mass weight (144 pounds) minus before lean-mass weight (140 pounds) equals 4 pounds (1.8 kg) of muscle gained.
Enter Your Information Here: (Pounds or Kilograms) Before
Body Weight Fat Percentage Body Fat Weight

Body Weight

Weight of Body Fat

Lean-Body Weight

Use the Same Factors to Calculate After Six Weeks.
Fat Percentage Body Fat Weight

Final Results

Before Body Fat Weight After Body Fat Weight

Total Fat Lost

After Lean-Mass Weight

Before Lean-Mass Weight

Total Lean-Mass Gained
Your Results Summary Sheet
Name Height Weight Before Weight After
Age Weight Loss Muscle Gain Fat Loss
Please follow the instructions in the Measurements section for measuring circumferences.
Right Arm Left Arm 2 (5 cm) Above Navel Navel 2 (5 cm) Below Navel Hips Right Thigh Left Thigh

Before

Difference

Total Percent Body Fat

If you wish to send in your results to the Bowflex Division, please send to: Bowflex Results, 16400 SE Nautilus Drive, Vancouver, Washington, USA 98683. Or you may fax this sheet to Bowflex Results at 1-360-694-7755. Please include your name, address, and phone number. Submissions may be selected for use in promotional marketing materials.
The Bowflex Body Leanness Program 17

The Workouts

GUIDELINES Week 1&2
All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. Keep the time between exercises to a minimum, no longer than 60 seconds. No workout should take more than 30 minutes to complete. Perform each workout three days a week.

The Bowflex Body Leanness Program 21
The Eating Plan - US Measurements
Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee (frozen) (210) 3/4 oz. light cream cheese (45) 1/2 C. orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or s odium, such as decaffeinated coffee or tea. Cereal 1.5 oz. (42 grams) serving equals approximately 165 calories. Choice of one: Kelloggs Low Fat Granola (without raisins), General Mills Honey Nut Clusters, General Mills Basic 4 1/2 C. skim milk (45) 3/4 C. orange juice (82) Noncaloric beverage Shake (choice of one shake) Place ingredients in blender. Blend until smooth. Banana-Orange Shake 1 large banana (8 3/4 inches long) (100) 1/2 C. orange juice (55) 1/2 C. skim milk (45) 2 T. wheat germ (66) 1 t. safflower oil (42) 2 ice cubes (optional) or Chocolate or Vanilla Shake 1 packet Carnation Instant Breakfast, Champion UltraMet, or another diet shake powder that contains the appropriate calories (100) 1 C. skim milk (90) 1/2 large banana (8 3/4 inches long) (50) 1 t. safflower oil (42) 1 t. Carnation Malted Milk powder (20) 2 ice cubes (optional) Lunch = 300 calories. Choice of sandwich, soup or salad. Sandwich 2 slices whole wheat bread (140) 2 t. Promise Ultra Vegetable Oil Spread (24) 2 oz. white meat (about 8 thin slices), c hicken or turkey (80) 1 oz. fat-free cheese (1 1/2 slices) (50) (Opt.: Add to bread 1 t. Dijon mustard (0) Noncaloric beverage Soup (choice of one soup) Healthy Choice Hearty Chicken, 15-oz. can (260), or Campbells Healthy Request Hearty Vegetable Beef, 16-oz. can (260) 1/2 slice whole-wheat bread (35) Noncaloric beverage Chef Salad 2 C. lettuce, chopped (20) 2 oz. white meat, chicken or turkey (80) 2 oz. fat-free cheese (100) 4 slices tomato, chopped (28) 1 T. Italian, fat-free dressing (6) 1 slice whole wheat bread (70) Noncaloric beverage Mid-Afternoon Snack Men200 calories for Weeks 1&2; 150 calories for Weeks 3&4; 100 calories for Weeks 5&6. Women150 calories for Weeks 1&2; 100 calories for Weeks 3&4; 50 calories for Weeks 5&6. Choose calories from: 1 large banana (8 3/4 inches long) (100) 1 apple (3-inch diameter) (100) 1/2 cantaloupe (5-inch diameter) (94) 5 dried prunes (100) 1 oz. (2 small 1/2 oz. boxes) raisins (82) 1 C. light, nonfat, flavored yogurt (100) Dinner Men500 calories, Women300 calories Choice of tuna salad dinner, steak dinner or frozen microwave dinner. Tuna Salad Dinner In a large bowl, mix the following: 1 6-oz. can chunk light tuna in water (180) 1 T. Hellmanns Light, Reduced-Calorie Mayonnaise (50) 2 T. sweet pickle relish (40) 1/4 C. whole kernel corn, canned, no salt added (30) Noncaloric beverage Men add: 1/2 C. sliced white potatoes, canned (45) 2 slices whole wheat bread (140) Steak Dinner 3 oz. lean sirloin, broiled (176) 1/2 C. sweet peas, canned, no salt added (60) 1/2 C. beets, canned (35) 1/2 C. skim milk (45) Noncaloric beverage Men add: 2 slices whole wheat bread (140) 1 t. Promise Ultra Vegetable Oil Spread (12) 1/2 C. skim milk (45) Frozen Microwave Dinner Choice of one meal: Glazed Chicken Dinner, Lean Cuisine (230) 2/3 C. skim milk (60) Noncaloric beverage Lasagna with Meat Sauce, Lean Cuisine (240) 1/2 C. skim milk (45) Noncaloric beverage Macaroni and Cheese, Weight Watchers (260) 1/2 C. skim milk (45) Noncaloric beverage Broccoli & Cheddar Cheese Sauce over Baked Potato, Lean Cuisine Lunch Express (250) 1/2 C. skim milk (45) Noncaloric beverage Grilled Turkey Breast, Healthy Choice (260) 1/2 C. skim milk (45) Noncaloric beverage Men add: 2 slices whole wheat bread (140) 2 t. Promise Ultra Vegetable Oil Spread (24) 1/2 C. skim milk (45) Late-Night Snack Men200 calories for 1&2; 150 calories for Weeks 3&4; 100 calories for Weeks 5&6. Women150 calories for Weeks 1&2; 100 c alories for Weeks 3&4; 50 calories for Weeks 5&6. Choose calories from afternoon snack selections plus the following: 1/2 C. low-fat frozen yogurt (100) 2 C. light, microwave popcorn (100)

The Eating Plan - Metric Measurements*
Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee (frozen) (210) 21 g light cream cheese (45) 120 ml orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or s odium, such as decaffeinated coffee or tea. Cereal 42 gram serving equals approximately 165 calories. Choice of one: Kelloggs Low Fat Granola (without raisins), General Mills Honey Nut Clusters, General Mills Basic ml skim milk (45) 177 ml orange juice (82) Noncaloric beverage Shake (choice of one shake) Place ingredients in blender. Blend until smooth. Banana-Orange Shake 1 large banana (22 cm long) (100) 120 ml orange juice (55) 120 ml skim milk (45) 15 ml wheat germ (66) 5 ml safflower oil (42) 2 ice cubes (optional) or Chocolate or Vanilla Shake 1 packet Carnation Instant Breakfast, Champion UltraMet, or another diet shake powder that contains the appropriate calories (100) 240 ml skim milk (90) 1/2 large banana (22 cm long) (50) 5 ml safflower oil (42) 5 ml Carnation Malted Milk powder (20) 2 ice cubes (optional) Lunch = 300 calories. Choice of sandwich, soup or salad. Sandwich 2 slices whole wheat bread (140) 10 ml Promise Ultra Vegetable Oil Spread (24) 57 g white meat (about 8 thin slices), chicken or turkey (80) 28 g fat-free cheese (1 1/2 slices) (50) (Opt.: Add to bread 5 ml Dijon mustard (0) Noncaloric beverage Soup (choice of one soup) Healthy Choice Hearty Chicken, 420 g can (260), or Campbells Healthy Request Hearty Vegetable Beef, 450 g can (260) 1/2 slice whole-wheat bread (35) Noncaloric beverage Chef Salad 480 ml lettuce, chopped (20) 57 g white meat, chicken or turkey (80) 57 g fat-free cheese (100) 4 slices tomato, chopped (28) 15 ml Italian, fat-free dressing (6) 1 slice whole wheat bread (70) Noncaloric beverage Mid-Afternoon Snack Men200 calories for Weeks 1&2; 150 calories for Weeks 3&4; 100 calories for Weeks 5&6. Women150 calories for Weeks 1&2; 100 calories for Weeks 3&4; 50 calories for Weeks 5&6. Choose calories from: 1 large banana (22 cm long) (100) 1 apple (7.6 cm diameter) (100) 1/2 cantaloupe (12.7 cm diameter) (94) 5 dried prunes (100) 28 g (2 small 14 g. boxes) raisins (82) 240 ml light, nonfat, flavored yogurt (100) Dinner Men500 calories, Women300 calories Choice of tuna salad dinner, steak dinner or frozen microwave dinner. Tuna Salad Dinner In a large bowl, mix the following: 1 can (170 g) chunk light tuna in water (180) 15 ml Hellmanns Light, Reduced-Calorie Mayonnaise (50) 30 ml sweet pickle relish (40) 60 ml whole kernel corn, canned, no salt added (30) Noncaloric beverage Men add: 120 ml sliced white potatoes, canned (45) 2 slices whole wheat bread (140) Steak Dinner 85 g lean sirloin, broiled (176) 120 ml sweet peas, canned, no salt added (60) 120 ml beets, canned (35) 120 ml skim milk (45) Noncaloric beverage Men add: 2 slices whole wheat bread (140) 5 ml Promise Ultra Vegetable Oil Spread (12) 120 ml skim milk (45) Frozen Microwave Dinner Choose one meal: Glazed Chicken Dinner, Lean Cuisine (230) 160 ml skim milk (60) Noncaloric beverage Lasagna with Meat Sauce, Lean Cuisine (240) 120 ml skim milk (45) Noncaloric beverage Macaroni and Cheese, Weight Watchers (260) 120 ml skim milk (45) Noncaloric beverage Broccoli & Cheddar Cheese Sauce over Baked Potato, Lean Cuisine Lunch Express (250) 120 ml skim milk (45) Noncaloric beverage Grilled Turkey Breast, Healthy Choice (260) 120 ml skim milk (45) Noncaloric beverage Men add: 2 slices whole-wheat bread (140) 10 ml Promise Ultra Vegetable Oil Spread (24) 120 ml skim milk (45) Late-Night Snack Men200 calories for 1&2; 150 calories for Weeks 3&4; 100 calories for Weeks 5&6. Women150 calories for Weeks 1&2; 100 c alories for Weeks 3&4; 50 calories for Weeks 5&6. Choose calories from afternoon snack selections plus the following: 120 ml low-fat frozen yogurt (100) 240 ml light, microwave popcorn (100)

Define Your Goals 29

Design Your Own Program
You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy, as long as you follow the guidelines below. Understand fitness and its components: Improperly designed programs can be dangerous. Take some time to review this manual as well as other fitness guides. Know your current fitness level: Before you start any fitness program you should consult a physician who will help you determine your current abilities. Identify your goals: Goals are critical to choosing and designing an exercise program that fits and enhances your lifestyle, but so is strategy. Its important not to rush the process and try to accomplish too much too soon. That will lead to setbacks and discouragement. Instead, set a series of smaller achievable goals. Select complementary exercises: Be sure to pair exercises that address compound joint movements and single joint movements. In addition, select exercises that address complementary muscle groups. Put first things first: During each session, first work muscle groups that need the most training. Remember your cardiovascular component: Any fitness program must contain a cardiovascular fitness component to be complete. So complement your resistance training with aerobic exercise such as walking, running, or bicycling. Training variables: When designing your own program there are several variables that, when mixed properly, will equal the right fitness formula for you. In order to find out the best formula, you must experiment with several combinations of variables. The variables are as follows: Training Frequency: The number of times you train per week. We recommend daily activity but not daily training of the same muscle group. Training Intensity: The amount of resistance used during your repetition. Training Volume: The number of repetitions and sets performed. Rest Intervals: The time you rest between sets and the time you rest between workouts. Once youve established a base of fitness, f ollow these basic principles: Isolate Muscle Groups: Focus work on specific muscle groups. Progressive Loading: The gradual systematic increase of repetitions, resistance and exercise period.

Working Out

A workout begins in your minds eye. With concentration and visualization you can approach your workout with a positive, c onstructive attitude. A good pre-workout mental routine is to sit and relax, so that you can focus on what you are about to do and think about achieving your end goal.

Sit on the bench facing away from the Power Rod unit. Keep your chest up, abs tight and maintain a slight arch in lower back. Grasp Hand Grips, palms facing out. Raise the Hand Grips to shoulder level, keeping your palms facing forward.
Straighten your arms slowly over your head, focusing on moving your elbows up and inward toward your ears. Slowly return to the Start position, keeping tension in your front shoulder muscles.
Front Shoulder Raise Shoulder Flexion (elbow stabilized)
Front and Middle Deltoids Flat Bench Back Hand Grips Chest Bar
Keep abdominals tight and maintain good spinal alignment. Keep knees bent and feet on floor. Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight.
Sit on the bench, facing away from the Power Rod unit. Keep your chest up, abs tight and maintain a slight arch in lower back. Grasp the Hand Grips, palms facing back, arms straight at your sides.
Keeping your arms straight, move them forward, leading with your forearms, until arms are extended in front of you at shoulder height. Arms may be moved alternately or together. Slowly return to the Start position next to the torso.

Shoulder Exercises

Shoulder Extension (elbows stabilized)
Flat Bench Back Hand Grips Chest Bar Latissimus Dorsi; Teres Major; Rear Deltoid; Middle Trapezius; Rhomboids; Triceps
Keep knees bent and feet flat on floor. eep your lats tightened throughout the moK tion. Keep abdominals tight and maintain good spinal alignment. Release your shoulder blades at the end of each rep and initiate new rep by retracting your shoulder blades.
Sit on the bench facing Power Rod unit. Grasp the Hand Grips, palms facing down, arms straight and at approximately a 45 angle from torso. Tighten your trunk muscles to stabilize your spine while maintaining a slight arch in the lower back.
Initiate movement by pinching shoulder blades together. Continue movement by moving your hands in an arc downward, along your sides, until hands are level with hips. With controlled movement, slowly return to the Start position.
Shoulder Shrug Scapular Elevation

Upper Trapezius Removed

Bench Position: Accessory:
Keep abdominals tight and maintain good spinal alignment. Do not bend your neck or slouch during this exercise. Raise shoulders evenly. For variation, try this exercise bent forward slightly from the hips.
Stand on the platform, facing the Power Rod unit. Reach down and grasp the Hand Grips, palms facing each other. Let your arms hang at your sides.
Slowly raise your shoulders towards the back of your head, keeping your neck and head still. Slowly reverse back to the Start position, keeping your upper trapezius muscles tight throughout the motion.

Shoulder Exercises 37

Scapular Protraction (elbows stabilized)
Serratus Anteriors 45 incline

Shoulder Exercises 39

Shoulder Rotator Cuff Internal Rotation

Subscapularis

Flat Bench Forward Hand Grips Chest Bar
Keep knees bent and feet flat on floor. Lean head back against the bench. Keep your spine aligned and a slight arch in your lower back. Maintain a 90 angle between forearms and torso throughout exercise. Do not rotate the spine to get additional range of motion.
Sit on the Bench, one side toward the Power Rod unit. Grasp the Hand Grip nearest you and draw your upper arm into your torso, keeping your forearm at a 90 angle from torso. Give yourself enough distance to eliminate slack in the cable. Use a light resistance.
Rotate your forearm toward your abdomen, keeping your elbow at your side throughout motion. Slowly return to the Start position, maintaining controlled motion.
Shoulder Rotator Cuff External Rotation
Infraspinatus; Teres Minor Flat Bench Forward Hand Grips Chest Bar
Sit on the Bench, one side toward the Power Rod unit. Using the arm farthest from the Power Rod unit, grasp the Hand Grip nearest you and draw that upper arm into your torso, keeping your forearm at a 90 angle from torso. Allow forearm to rest against your abdomen, elbow at your side to remove cable tension. Use a light resistance.
Rotate your forearm away from your abdomen, keeping your elbow at your side throughout motion. Slowly return to the Start position, maintaining controlled motion.
Seated Lateral Shoulder Raise Shoulder Flexion (elbows stabilized)
Flat Bench Forward Hand Grips Chest Bar Supraspinatus; Middle Deltoids; Trapezius
Keep knees bent and feet flat on floor. Keep abdominals tight and maintain good spinal alignment. Do not increase swing arms upward or move trunk during movement.
Sit on the bench facing Power Rod unit. Spread the cuff from the Hand Grips and slide them over your forearms, near the elbow. Keep your chest lifted, maintaining a slight arch in your lower back.
Raise your arms directly out to your sides, nearly shoulder level. At the top of the movement, you may need to rotate your hands slowly to prevent the cuff from sliding off. With controlled movement, slowly return to the Start position.

Scapular Retraction

Middle Trapezius; Rhomboids
Do not lose spinal alignmentkeep your chest lifted. Keep knees bent and feet flat on floor. Keep your spine aligned and a slight arch in your lower back. Do not use your arm muscles for this movement.
Sit on the Bench facing the Power Rod unit. Grasp the Hand Grips, palms facing each other.
Keeping your arms straight, slowly pinch your shoulder blades together. When shoulder blades are fully retracted, slowly return to the Start position.

Shoulder Exercises 41

Back Exercises

Lying Lat Pulldowns

Flat Bench Forward Hand Grips Chest Bar Latissimus Dorsi; Teres Major; Rear Deltoids

Keep knees bent and feet flat on floor. To determine the appropriate grip width for you, hold your arms straight out to your sides at shoulder height. Bend your elbows approximately 90. Hands should be no wider apart than your elbows (beginners may narrow their grip to increase comfort). Keep your spine aligned, abs tight and a slight arch in your lower back.
Narrow Pulldowns with Hand Grips Shoulder Extension (with elbow flexion)
Flat Bench Forward Hand Grips Lat Tower Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps
Keep your chest lifted, abs tight, and a very slight arch in your lower back. Keep knees bent and feet flat on floor. Keep the lats tightened throughout the entire motion.
Attach a Hand Grip to each cable on the Lat Tower Pulleys. Straddle the bench facing the Power Rod unit, grasp a Hand Grip in each hand, palms facing each other and sit down on the bench. Position your thighs directly under the Lat Tower pulleys. Sit upright.
Keep hands at shoulder width, arms straight. Initiate movement by pulling your shoulder blades down and together while simultaneously bending your elbows, drawing them down and inward towards your sides. At the end of the motion, arms should be near your sides., shoulder blades depressed, forearms facing upward. Slowly return to Start position.

Back Exercises 43

Lying Lat Fly Shoulder Adduction
Flat Bench Back Shoulder Cuff Chest Bar Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps
Keep knees bent and feet flat on floor. Keep your lats tightened throughout entire motion. Keep your spine aligned, abs tight and a slight arch in your lower back. Release your shoulder blades at the end of each rep. Initiate each new rep by depressing your shoulder blades.
Lie on your back, head toward Power Rod unit, knees at the edge of bench. Grasp the Hand Grips, then straighten your arms out to your sides, hands slightly above your head, palms facing away from pulleys. Tighten your abs to stabilize your spine while maintaining a slight arch in your lower back.

Lying 45 Triceps Extension Elbow Extension
Keep your upper arms motionless and your wrists straight throughout the entire exercise. Keep your chest lifted, spine aligned, and a slight arch in your lower back. Tighten the triceps throughout the exercise, using controlled motion.
Lie flat on the Bench, head toward the Power Rod unit. Keep your knees bent and your feet flat on the floor. Reach overhead and grasp the Hand Grips, palms facing up. Keep your elbows bent, bringing your upper arms to the front, at approximately a 45 angle from the front of your torso.
Keeping your upper arms stationary and next to your torso, straighten your arms in an arcing motion inward and down toward your legs. Fully straighten your arms and then, with a controlled motion, slowly bring your arms back to the Start position without moving your upper arms.

Arm Exercises 47

Seated Triceps Extension Elbow Extension
Keep knees bent, feet flat on the floor. Lay your head back against the bench. Keep your chest lifted, shoulders pinched together, and a very slight arch in your lower back. Keep your upper arms and shoulders motionless and your wrists straight. Tighten the triceps throughout the exercise, using controlled motion
Sit facing away from the Power Rod unit. Using an overhand grip, reach behind you and grasp the Hand Grips, bending your elbows until your hands are near the top of your head, palms facing up. Keep your arms in line with the cables.
Keeping your upper arms stationary, slowly straighten your elbows moving your arms in an arcing motion upward, over your head until they are approximately 90 from your torso. Stop the motion before your elbows are completely straight, and then reverse your motion, slowly returning to the Start position without relaxing muscle tension.
Standing Biceps Curl Elbow Flexion (in supination)

Biceps

Keep your chest lifted, abs tight and a very slight arch in your lower back. Keep your elbows at your sides and your wrists straight.
Straddle the Seat Rail, facing the Power Rod unit. Reach down and grasp the Hand Grips, palms facing forward. Straighten, keeping your arms by your sides, elbows loose.
Keeping your upper arms stationary and your elbows at your sides, slowly curl the Hand Grips forward, then upward and in towards your shoulders. Slowly reverse the arcing motion bringing your hands back to the Start position.
Seated Biceps Curl Flexion (in supination)
Keep your upper body motionless and your wrists straight. Keep your chest lifted, trunk muscles tight and maintain a slight arch in lower back. Keep your spine aligned throughout movement
Sit on the bench, facing the Power Rod unit. Keep one foot flat on the floor, and bend the other leg, bringing your foot up onto the bench, knee slightly turned outward. With the arm on the same side as your lifted leg, reach forward and grasp a Hand Grip, keeping your elbow bent. Allow your upper arm (not elbow) to rest on the elevated knee.

Slowly straighten your leg, moving only your knee and lower leg. Do not lock your knee. Slowly return to the Start position without relaxing your quadriceps.

Ankle Eversion

Peroneals
Flat Bench Forward Ankle Cuff

Chest Bar Pulleys

Movement should occur only at the ankle keep the rest of your body motionless. Keep abs tight and do not lift your hips or excessively arch your back. You should feel tension in the outside of your calf throughout the entire motion
Sit on the Bench, with one side to the Power Rod unit. Attach an Ankle Cuff around the ball of the outside foot (furthest from pulley). Straighten the attached leg and sit up straight. Allow the foot to rotate toward the Power Rod unit, keeping tension in the cables.
Slowly rotate your foot outward, away from Power Rod unit. Then, maintaining tension, slowly return to the Start position.

Leg Exercises

Ankle Inversion
Tibialis Anterior and Posterior
Movement should occur only at the ankle keep the rest of your body motionless. Keep abs tight and do not lift your hips or excessively arch your back. You should feel tension in the inside of your calf throughout the entire motion
Sit on the Bench, with one side to the Power Rod unit. Attach an Ankle Cuff around the ball of the inside foot (closest to pulley). Straighten the attached leg and sit up straight. Allow the foot to rotate toward the Power Rod unit, keeping tension in the cables.
Standing Hip Extension (knee flexed)

Gluteus Maximus Removed

Ankle Cuff Chest Bar
Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. Do not bend from waist or lower back.
Stand to one side of the Seat Rail, facing the Power Rod unit. Secure the Ankle Cuff around the ankle furthest from the rail. Bend this leg approximately 90. Bend forward 30-40 from your hips (not your waist) and very slightly bend the knee of your supporting leg.
Initiate the movement by tightening your glutes and slowly pivoting your leg from your hip. Move your entire leg backward, to a straight position. Slowly move your leg as far as you can, without allowing any movement at the waist or lower back. Slowly return to Start position.

Standing Hip Abduction

Keep your chest lifted, spine aligned, abs tight and a slight arch in your lower back. Do not bend from waist or lower back. Keep your abs tight throughout movement. Keep working leg straight or only very slightly bent. Use only a small range of motion.
Stand to one side of the Seat Rail, one side next to Power Rod unit. Secure Ankle Cuff around the ankle furthest from the Power Rod unit. Keep leg straightened, but knee loose. Adjust your position so that there is some tension in the cables at the start of this exercise. You may use your hand on the Lower Lat Tower or Chest Bar to stabilize movement.

Slowly move the attached leg outward, away from the Power Rod unit, at a 30-45 angle, keeping your hips and spine motionless. Slowly return to the Start position without relaxing tension in your leg. Keep your hips level during movement.

Seated Hip Adduction

Flat Bench Back Ankle Cuff Chest Bar Adductor Longus; Gluteus Medius
Do not cross the attached leg in front of the stabilized leg. Keep abs tight and do not lift your hips or excessively arch your back. Keep your spine straight and your hips leveldo not raise your hips during motion. Use only a small range of motion.
Sit sideways on the bench and attach an Ankle Cuff to the ankle closest to the Power Rod unit. Sit far enough from the Power Rod unit that there is tension in the cable at the start of the exercise. Lift leg with cuff in front of you, at a 45 angle from your trunk (toward Power Rod unit)do not lock your knee. You may hold onto the bench for added stability.
Slowly allow the attached leg to move inward, toward the center as you face forward, keeping your hips and spine perfectly still. Keeping the leg still, slowly move it back into the Start position.

Seated Hip Abduction

Piriformis; Gluteus Maximus
Keep your spine straight and your hips leveldo not raise your hips during motion. Use only a small range of motion. Keep your hips motionless throughout this exercise.
Sit sideways on the bench and attach an Ankle Cuff to the ankle farthest from the Power Rod unit. Sit far enough from the Power Rod unit that there is tension in the cable at the start of the exercise. Lift leg with cuff in front of you, at a 45 angle from your trunk (toward Power Rod unit)do not lock your knee. You may hold onto the bench for added stability.
Slowly allow the attached leg to move outward, away from the Power Rod unit, keeping your hips and spine perfectly still. Keeping the leg still, slowly move it back into the Start position.
Standing Leg Kickback Hip and Knee Extension
Extend the active leg backwards, straightening the knee. Slowly move your leg as far as you can, without allowing any movement at the waist, knee or lower back. Slowly return to the Start position.

Leg Exercises 59

Limited Warranty Information
6-Week Satisfaction Guarantee
We want you to know that the home gym is a superior product. Your satisfaction is guaranteed. If, for any reason, you are not 100% satisfied with your Bowflex Motivator 2 home gym, please follow the instructions below to return your merchandise and receive a refund of the purchase price, less shipping and handling. 1. Call a Nautilus Representative at 1-800-NAUTILUS (1-800628-8458) or write to Bowflex Division at 16400 SE Nautilus Drive, Vancouver, Washington, USA 98683 for a Return Authorization Number. Return Authorization will be granted if: a. You purchased your Bowflex Motivator2 home gym directly from Nautilus or from a certified Nautilus dealer; and b. You are calling within 6 weeks of the delivery date of your merchandise. Returns should be shipped to: 16400 SE Nautilus Drive, Vancouver, Washington, USA 98683. 2. All returned merchandise must be properly packaged in the original boxes and in good condition. Bowflex Motivator2

The Bowflex Motivator 2 Home Gym Assembly Instructions

51516 Rev B (07/2005)

Get To Know Your Bowflex Motivator 2 Home Gym

Congratulations

Congratulations on your commitment to improving your health and fitness! With the BowflexMotivator 2 home gym, you have everything you need to exceed all of your physical fitness, strength and health expectations! The BowflexMotivator2 home gyms 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 BowflexMotivator2 home gym! With all of the fitness choices available today, finding the best workout equipment for your needs can be confusing. Everyone at Nautilus would like to congratulate you and thank you for selecting the BowflexMotivator 2 home gym. The BowflexMotivator 2 home gym is the best home fitness product available, and youre just about to prove it to yourself.

Before You Assemble

Select where you are going to locate your Bowflex Motivator2 home gym carefully. The best place for your Bowflex Motivator 2 home gym is on a hard, level surface. For best results, assemble your BowflexMotivator 2 home gym in the location where you intend to use it. For safe operation of the BowflexMotivator2 home gym, allow a workout area of at least 84 x 66 (2.6 m x 2.0 m) of free space.
Basic Assembly Principles
Here are a few basic tips that will make your assembly of the BowflexMotivator2 home gym quick and easy. By using these principles, you can simplify each process and save yourself extra time and effort. 1. o make the assembly process go faster, gather the pieces you need for each step and thoroughly read the T assembly instructions for that step prior to starting assembly for the step. 2. hen tightening a locknut on a bolt, use a combination wrench to grip the locknut and ensure that it is fastened W securely. 3. hen attaching two pieces, gently lift and look through the bolt holes to help guide the bolt through the holes. W 4. s a general rule, and for all bolts and nuts on your BowflexMotivator2 home gym, turn bolts or nuts toward A the right to tighten and left to loosen. Or you can remember the mnemonic: Righty tighty, lefty loosey.
Parts List & Tools You Will Need

Parts List*

Item #: Qty: Description: Lower Lat Tower Seat Rail w/Seat Bracket Base Platform Chest Bar w/Pulleys & Cables Upper Lat Tower Lat Cross Bar w/Pulleys & Cables Hand Grip w/Ankle Cuff 50 Lat Bar Seat Cushion Leg Extension w/Cable Bench Cushion Leg Extension Cross Tube Leg Press Belt Face Plate Back Panel Face Plate 210# Rod Pack Leg Extension Tube End Plugs Leg Extension Foam Rollers Threaded Knob Leg Extension Roller Tubes Rod Box Mount

Tools You Will Need

3/16 Hex Key for 5/16 Button Head Screws:
7/32 Hex Key for 3/8 Button Head Screws:
Wrench (9/16) or Adjustable Wrench (both not provided):
Phillips Head Screwdriver (not provided):
NOTE: Leave all Cables wrapped and bagged until your Bowflex MotivatoR 2 Home Gym is fully assembled. * Specifications subject to change without notice.

Assembled Unit Weight: 141lbs. [64 kg.] Shipping Box Weight and Contents: Box 1: Shipping weight: 15 lbs. [6.8kg.]

210# Rod Pack

Box 3: Shipping weight: 66 lbs. [30 kg.]
Hardware Bag (See Hardware Guide for complete list.) Lower Lat Tower Chest Bar w/Pulleys & Cables Upper Lat Tower Lat Cross Bar w/Pulleys & Cables Hand Grip w/Ankle Cuff Face Plate Back Panel Face Plate Leg Extension Tube End Plugs Leg Extension Foam Rollers Threaded Knob Leg Extension Roller Tubes Rod Box Mount

Assembly/Owners Manual

Box 2: Shipping weight: 57 lbs. [26 kg.]
Seat Rail w/ Seat Bracket 50 Lat Bar Seat Cushion Leg Extension w/ Cable Bench Cushion Leg Extension Cross Tube Leg Press Belt
Box 4: Shipping weight: 36 lbs. [16.5 kg.]
Hardware Guide (1:1 scale)
Item #: A 8 Qty: Button Head Descr: Screw (3/8 X.75) Item #: C 2 Qty: Descr: Button Head Screw (3/8 X 2.75) Item #: D 2 Qty: Button Head Descr: Screw (3/8 X 3) Item #: E Qty: 2 Descr: Button Head Screw (3/8 X 4) Item #: F Qty: 1 Descr: Button Head Screw (3/8 X 4.5) Item #: G 2 Qty: Descr: Button Head Screw (3/8 X 5)
Item #: B 2 Qty: Descr: Button Head Screw (3/8 X 2.25)
Item #: H 8 Qty: Descr: Button Head Screw (5/16 X.75)
Item #: I 8 Qty: Descr: Nylock Nut (3/8)
Item #: J 3 Qty: Descr: Self Threading Screw (#10 X 1)
Item #: K 4 Qty: Descr: Self Threading Screw (#10 X.75)
Item #: L 27 Qty: Descr: Washer (3/8)
Item #: M 8 Qty: Descr: Washer (5/16)
Item #: N 3 Qty: Descr: Washer (1/4)

Hardware Guide A3

Assembling Your Bowflex Motivator 2 Home Gym

STEP 1

Parts: Base Platform Lower Lat Tower Tool: Hex Key (7/32) 1-1 ecure the Lower Lat Tower to the S Base Platform. 1-2 Donot completely tighten hardware.

Lower Lat Tower

Button Head Screw Washer

Hardware (1:1):

2 Button Head Screws (3/8 X.75)

2 Washers (3/8)

Base Platform

STEP 2

Parts: Base Assembly (from Step 1) Tools: Hex Key (7/32) Wrench (9/16) - or Adjustable Wrench 2-1 Rotate the Base Assembly onto one side. 2-2 Install the hardware and completely tighten all hardware from Steps 1 & 2.
Base Assembly Washer Nylock Nut

Button Head Screw

Washer

2 Button Head Screws (3/8 X 4) A4

4 Washers (3/8)

2 Nylock Nuts (3/8)

STEP 3

Parts: Base Assembly (from Step 2) Chest Bar w/Pulleys & Cables Tools: Hex Key (7/32) Wrench (9/16) - or Adjustable Wrench 3-1 lace the Chest Bar against the P Base Assembly. 3-2 Install and completely tighten the hardware. 3-3 Donot unwrap the Cables from the Pulleys. Hardware (1:1):
Base Assembly Button Head Screw

Washer Washer

Nylock Nut Chest Bar w/Pulleys & Cables
2 Button Head Screws (3/8 X 5)

STEP 4

Parts: Seat Rail w/Seat Bracket Seat Cushion Tool: Hex Key (7/32) 4-1 Place the Seat Cushion onto the floor. 4-2 osition the Seat Rail/Seat Bracket onto the Seat P Cushion. 4-3 Install and completely tighten the hardware.
Seat Rail w/ Seat Bracket

Seat Cushion

4 Button Head Screws (5/16 X.75)

4 Washers (5/16)

Assembling Your Bowflex Motivator 2 Home Gym A5

STEP 5

Parts: Leg Extension Leg Extension Cross Tube Tools: Hex Key (7/32) Wrench (9/16) - or Adjustable Wrench 5-1 lace the Leg Extension over the P Leg Extension Tube. 5-2 Install and completely tighten the hardware. 5-3 Donot unwrap the Cables from the Pulley. Hardware (1:1):
Leg Extension Cross Tube Button Head Screw Washer Washer Nylock Nut

Leg Extension

2 Button Head Screws (3/8 X 3)

STEP 6

Parts: Seat Rail Assembly (from Step 4) Leg Extension Assembly (from Step 5) Tools: Hex Key (7/32) Wrench (9/16) - or Adjustable Wrench 6-1 osition the Seat Rail Assembly against the P Leg Extension Assembly. 6-2 Install and completely tighten the hardware. 6-3 Donot unwrap the Cables from the Pulley. Hardware (1:1):

Seat Rail Assembly

Nylock Nut Washer

Leg Extension Assembly

2 Button Head Screws (3/8 X 2.75) A6

3 Washers (3/8)

1 Nylock Nut (3/8)

STEP 7

Parts: Seat Rail Assembly (from Step 6) Base Assembly (from Step 3) Threaded Knob Tools: Hex Key (7/32) Wrench (9/16) - or Adjustable Wrench 7-1 emove tie wrap holding the Seat Rail R pivot bushings. 7-2 lace the Seat Rail Assembly under the P Base Assembly. 7-3 Install hardware and tighten so the Seat Rail pivots freely. 7-4 Install the Threaded Knob. Hardware (1:1):
Base Assembly Threaded Knob Button Head Screw Seat Rail Assembly Washer Washer Nylock Nut
1 Button Head Screw (3/8 X 4.5)

STEP 8

Parts: Upper Lat Tower Lat Tower Cross Bar w/Pulleys & Cables Tool: Hex Key (7/32) 8-1 lace the Upper Lat Tower against the P Lat Cross Bar. 8-2 Install and completely tighten the hardware. 8-3 Donot unwrap the Cables from the Pulleys. Hardware (1:1):

Upper Lat Tower

Button Head Screw 2 Button Head Screws (3/8 X 2.25) 2 Washers (3/8)
Lat Cross Bar w/Pulleys & Cables
Assembling Your Bowflex Motivator 2 Home Gym A7

STEP 9

Parts: Upper Lat Tower Assembly (from Step 8) Base Assembly (from Step 7) Tool: Hex Key (7/32) 9-1 Insert the Upper Lat Tower Assembly into the Lower Lat Tower. 9-2 Install and completely tighten the hardware.
Upper Lat Tower Assembly Washer Button Head Screw Base Assembly Lower Lat Tower
6 Button Head Screws (3/8 X.75)

6 Washers (3/8)

STEP 10
Parts: Face Plate 2 Face Plate Back Panels Base Assembly (from Step 9 ) Tool: Phillips Head Screwdriver 10-1 lace the Face Plate against the P Lower Lat Tower. 10-2 osition both Face Plate Back Panels P against the Lower Lat Tower and around the Rod Box. 10-3 Install and completely tighten the hardware. Hardware (1:1):
Self Threading Screw Base Assembly
Face Plate Back Panel Rod Box

Face Plate

4 Self Threading Screws (#10 X.75) A8

STEP 11

Parts: 210# Rod Box Rod Box Mount Tool: Phillips Head Screwdriver 11-1 ay the 210# Rod Box onto one side. Place L the Rod Box Mount onto the bottom of the Rod Box. 11-2 Install and completely tighten the hardware.

210# Rod Box

Rod Box Mount Washer 3 Self Threading Screws (#10 X 1) 3 Washers (1/4) Self Threading Screw

STEP 12

Parts: 210# Rod Box Assembly (from Step 11) Base Assembly (from Step 10) Tool: Hex Key (3/16) 12-1 lide the Rod Box Assembly into the S Rod Box. 12-2 Install and completely tighten the hardware.

Rod Box Assembly

Rod Box

Washer Button Head Screw

Base Platform Assembly
Assembling Your Bowflex Motivator 2 Home Gym A9

STEP 13

Parts: 4 Leg Extension Foam Rollers 4 Leg Extension Tube End Plugs 2 Leg Extension Roller Tubes Base Assembly (from Step 12) 13-1 Insert the Leg Extension Roller Tubes through the Leg Extension Tubes. 13-2 lide the Leg Extension Foam Rollers S onto the Tubes. 13-3 lug the Tube Ends with the Leg P Extension Tube End Plugs.
Leg Extension Tube End Plugs Leg Extension 16 1/2Roller Tubes Base Assembly
Leg Extension 15 3/4Roller Tubes Leg Extension Foam Rollers

STEP 14

Parts: Bench Cushion Base Assembly (from Step 13) 14-1 Place the Bench Cushion onto the Seat Rail and Seat Bracket. 14-2 m ake certain to completely tighten all hardware before connecting the cables to the power rod unit.

Bench Cushion

Seat Rail & Seat Bracket Base Assembly A10

Connect the Cables A

Connect cables to Power Rod unit, chest bar and hand grips: Parts: 2 Hand Grips w/Ankle Cuffs A-1 Unwrap the Cables from the Chest Bar. A-2 Hook the Rod Hooks to the Power Rod unit. A-3 Connect the Hand Grips to the Snap Hooks.

Rod Hooks Power Rods

Chest Bar Snap Hooks Hand Grips w/Ankle Cuff

Connect the Cables B

Connect cables from chest bar and lat cross bar to hand grips or 50 lat bar: Parts: 2 Hand Grips w/Ankle Cuff 50 Lat Bar B-1 Unwrap the Cables from the Lat Cross Bar. B-2 onnect the Snap Hooks from the Chest Bar C to the Cables on the Lat Cross Bar. B-3 onnect the Hand Grips or 50 Lat Bar to C the Snap Hooks from the Lat Cross Bar.

Lat Cross Bar Snap Hooks

Hand Grips w/Ankle Cuff

50 Lat Bar

Snap Hooks Chest Bar
Assembling Your Bowflex Motivator 2 Home Gym A11

Connect the Cables C

Connect cables from chest bar to leg extension: C-1 Unwrap the Cables from the Leg Extension. C-2 onnect the Snap Hooks from the Chest Bar C to the Leg Extension Cables.
Chest Bar Snap Hooks Bench Cushion
Leg Extension Cable Base Platform Assembly

Connect the Cables D

Connect cables from chest bar to leg press belt: Parts: Leg Press Belt
Chest Bar Snap Hooks Leg Press Belt
D-1 Remove the Bench Cushion. D-2 onnect the Snap Hooks from the Chest Bar C to the Leg Press Belt.
CONGRATULATIONS! You have successfully completed assembly of your Bowflex Motivator2 home gym! Please inspect your machine to ensure that all fasteners are tight and everything is properly assembled. Review all warnings that are affixed to the machine.
This manual is written and designed by industry professionals. If you have any questions regarding your BowflexMotivator2 home gym or any instructions found in this manual, please call 1-800-NAUTILUS (1-800-628-8458) for assistance.
2005. Nautilus Inc. All rights reserved. Nautilus, Inc., World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, WA 98683. Bowflex, the Bowflex Logo, Motivator, and Power Rod are either registered trademarks or trademarks of Nautilus, Inc.