- 1). Choose a weight. Bowflex says that the power rod system is "expandable up to 410 pounds." The standard weight is anywhere from 210 to 310 lbs, but more rods can be added to expand the available load. The smallest rod is only five pounds, enabling almost anyone to find the resistance they needed for any exercise. The other rods come in 10-lb, 30-lb and 50-lb increments. Decide how much weight is needed for the exercise then hook that amount of weight onto the cable. According to the Bowflex Ultimate 2 user's manual, start by hooking the closest rod to the cable and then add the rest of the rods needed to achieve the weight.
- 2). Outline the workout. A well-rounded workout routine will exercise every major muscle group. According to the Aerobics and Fitness Association of America (AFAA), these muscle groups are the quadriceps and hamstrings (front and back of the thigh); biceps and triceps (front and back of the arm); pectoralis major, posterior deltoid, mid-trapezius and rhomboids (chest, back of the shoulder and upper back); abdominals and erector spinae (stomach muscles and the lower back) and the deltoids and latissimus dorsi (front of the shoulders and middle back). The machines can do plenty of exercises to work each muscle group. The owner's manual outlines six separate workouts to help you decide what exercises to do.
- 3). Complete at least one exercise per muscle group. AFAA recommends working the muscles in opposing pairs (the groups listed in step two) to avoid injury and maintain muscle balance. Working the larger muscles first will enable the workout to be completed without prematurely fatiguing the smaller muscles. For each exercise, choose the proper weight and load it onto the hook as described.
- 4). Use the handles as you would free weights. The handles on the Bowflex machines are attached to cables which are hooked to the power rods allowing the exercise to be performed similarly with both pieces of equipment. For example, when performing a bicep curl, grasp the handles in your hands with your fingers facing away from you. Engage the bicep, and pull the handle up towards your shoulder slowly, pausing when you are a few inches away. Hold for a moment, and then slowly lower the handles back to where you started.
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