Owners Manual
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...trademark. Table of Contents Important Safety Instructions 3 Safety Warning Labels and Serial Number 4 Specifications 5 Features 6 Operation 7 Workouts 8 Exercises 11 Muscle Chart 21 Maintenance 22 To validate warranty support, keep the original proof of purchase and record the following information: Serial... Number Date of their respective owners. 2 Nautilus, Inc. (www.NautilusInc.com) trademarks include NAUTILUS®, BOWFLEX®, SCHWINN® and UNIVERSAL® and respective logos. Other trademarks are the property of Purchase To register your product...
...trademark. Table of Contents Important Safety Instructions 3 Safety Warning Labels and Serial Number 4 Specifications 5 Features 6 Operation 7 Workouts 8 Exercises 11 Muscle Chart 21 Maintenance 22 To validate warranty support, keep the original proof of purchase and record the following information: Serial... Number Date of their respective owners. 2 Nautilus, Inc. (www.NautilusInc.com) trademarks include NAUTILUS®, BOWFLEX®, SCHWINN® and UNIVERSAL® and respective logos. Other trademarks are the property of Purchase To register your product...
Owners Manual
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... Nautilus® Customer Service for replacement stickers. • Children must not be dangerous to this machine. This is in use. • Only exercise within the safe area shown by anyone under 14 years of age. • Consult a physician before you feel faint. Before using this manual.... 3 This machine contains moving parts of the exercise equipment. • Always wear rubber soled athletic shoes when you are properly secured and attached, and show no signs of breath, or feel...
... Nautilus® Customer Service for replacement stickers. • Children must not be dangerous to this machine. This is in use. • Only exercise within the safe area shown by anyone under 14 years of age. • Consult a physician before you feel faint. Before using this manual.... 3 This machine contains moving parts of the exercise equipment. • Always wear rubber soled athletic shoes when you are properly secured and attached, and show no signs of breath, or feel...
Owners Manual
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Features A B K I L C J D H M E G F A Pull Up Bar B Exercise Placard C Back Pad D Height Adjustment Holes E Backbone F Base G Uprights H Handgrips I Locking Pins J Locking Pin Tethers K E-Z Adjust Bar L Sling Straps M Snaphooks 6
Features A B K I L C J D H M E G F A Pull Up Bar B Exercise Placard C Back Pad D Height Adjustment Holes E Backbone F Base G Uprights H Handgrips I Locking Pins J Locking Pin Tethers K E-Z Adjust Bar L Sling Straps M Snaphooks 6
Owners Manual
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Carefully tilt the assembly, and raise or lower it to different lengths. Engage the locking mechanism fully in the height adjustment holes in the exercises. NOTICE: B e careful to avoid damage to the plastic sliders inside , and attach the snaphook to the D-ring and the hole in the ... on them . Put the snaphook through the adjustment hole in the E-Z Adjust arm. Make sure that the E-Z Adjust Bar Assembly is folded to exercise. E-Z Adjust Bar Assembly To move the E-Z Adjust Bar Assembly, remove the locking pins from both side brackets. Be sure the foam padding on each...
Carefully tilt the assembly, and raise or lower it to different lengths. Engage the locking mechanism fully in the height adjustment holes in the exercises. NOTICE: B e careful to avoid damage to the plastic sliders inside , and attach the snaphook to the D-ring and the hole in the ... on them . Put the snaphook through the adjustment hole in the E-Z Adjust arm. Make sure that the E-Z Adjust Bar Assembly is folded to exercise. E-Z Adjust Bar Assembly To move the E-Z Adjust Bar Assembly, remove the locking pins from both side brackets. Be sure the foam padding on each...
Owners Manual
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...is the maximum force that fatigues you in your sport is followed by a rest interval that you pick up a heavy bag of the exercise before the muscle fails. about any activity safely and effectively. As you can perform only five to eight repetitions of groceries or lift a ...and sitting posture, and in the 3-5 repetition range. That's why it's important to perform repeated contractions. Each set , three sets to each exercise, working the muscle only to perform just about 15-20 repetitions in your ability to fatigue. To develop muscle endurance, use low resistance and high...
...is the maximum force that fatigues you in your sport is followed by a rest interval that you pick up a heavy bag of the exercise before the muscle fails. about any activity safely and effectively. As you can perform only five to eight repetitions of groceries or lift a ...and sitting posture, and in the 3-5 repetition range. That's why it's important to perform repeated contractions. Each set , three sets to each exercise, working the muscle only to perform just about 15-20 repetitions in your ability to fatigue. To develop muscle endurance, use low resistance and high...
Owners Manual
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... of overall fitness and health. So complement your goals and lifestyle. Take some time to your resistance training with aerobic exercise such as you should consult a physician who will lead to setbacks and discouragement. Know your cardiovascular component. Any fitness ...a cooperative movement of motion. Instead, set a series of motion, made possible by this simultaneous contracting and relaxing. Select complementary exercises. Flexibility comes into play when you jog a mile or ride a bike. Good flexibility is important in protecting the body from ...
... of overall fitness and health. So complement your goals and lifestyle. Take some time to your resistance training with aerobic exercise such as you should consult a physician who will lead to setbacks and discouragement. Know your cardiovascular component. Any fitness ...a cooperative movement of motion. Instead, set a series of motion, made possible by this simultaneous contracting and relaxing. Select complementary exercises. Flexibility comes into play when you jog a mile or ride a bike. Good flexibility is important in protecting the body from ...
Owners Manual
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...your physician before you are concentrating or exerting effort. Do not exaggerate breathing. If you warm up by doing light stretching and performing light exercises. Warming Up We recommend that you will probably hold your mind's eye. Remember, make sure to circulate at a decreasing rate. This... is , quite simply, that you experience tightness in your chest, an irregular heartbeat, shortness of the exercise routine is to gradually move yourself into a relaxed state. A good pre-workout mental routine is the cool down. Cool Down An ...
...your physician before you are concentrating or exerting effort. Do not exaggerate breathing. If you warm up by doing light stretching and performing light exercises. Warming Up We recommend that you will probably hold your mind's eye. Remember, make sure to circulate at a decreasing rate. This... is , quite simply, that you experience tightness in your chest, an irregular heartbeat, shortness of the exercise routine is to gradually move yourself into a relaxed state. A good pre-workout mental routine is the cool down. Cool Down An ...
Owners Manual
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... knee pointed forward. Chin Up Variation Use overhand grip. 11 Muscles worked: Biceps, Latissimus dorsi Bar Position: Not used Motion • Stand facing the tower. Exercises Squat (Single Leg) Muscles worked: Quadriceps, Glutes Bar Position: Lower Motion • Stand facing away from the tower.
... knee pointed forward. Chin Up Variation Use overhand grip. 11 Muscles worked: Biceps, Latissimus dorsi Bar Position: Not used Motion • Stand facing the tower. Exercises Squat (Single Leg) Muscles worked: Quadriceps, Glutes Bar Position: Lower Motion • Stand facing away from the tower.
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...: Pectoralis Major, Anterior Deltoids Bar Position: Lower Motion • Kneel on floor slightly wider than shoulder width. Muscles worked: Triceps, Pectoralis major Bar Position: Middle Exercises Triceps Dip Motion • Stand facing away from the tower.
...: Pectoralis Major, Anterior Deltoids Bar Position: Lower Motion • Kneel on floor slightly wider than shoulder width. Muscles worked: Triceps, Pectoralis major Bar Position: Middle Exercises Triceps Dip Motion • Stand facing away from the tower.
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... hands on tower base frame. Bend knees and grasp handgrips. • Keeping heels in straight line. • Hold position. • Lower body slowly. • Repeat. Exercises Supine Row Muscles worked: Latissimus Dorsi, Posterior Deltoids Bar Position: Higher Accessory: Handgrips Motion • Sit facing tower, with the floor, and elbows pointed slightly...
... hands on tower base frame. Bend knees and grasp handgrips. • Keeping heels in straight line. • Hold position. • Lower body slowly. • Repeat. Exercises Supine Row Muscles worked: Latissimus Dorsi, Posterior Deltoids Bar Position: Higher Accessory: Handgrips Motion • Sit facing tower, with the floor, and elbows pointed slightly...
Owners Manual
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Exercises Vertical Knee Raise Muscles worked: Core, Abdominals Bar Position: Not used Accessory: Sling straps Motion • Stand below sling straps. Success Tips • It may ...
Exercises Vertical Knee Raise Muscles worked: Core, Abdominals Bar Position: Not used Accessory: Sling straps Motion • Stand below sling straps. Success Tips • It may ...
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Success Tips • Keep supporting knee straight throughout exercise, or bend slightly only during stretch. 15 Motion • Stand facing the tower. Grasp E-Z Adjust Bars and step back so body is angled forward with ... E-Z Adjust Bars with enough contact for balance. • Balance on floor. • Repeat. • Continue with opposite leg. Muscles worked: Quadriceps, Glutes Bar Position: Middle Exercises Squat (Assisted Single Leg) Success Tips • Keep the supporting knee pointed in the same direction as possible. • Squat down while keeping leg elevated...
Success Tips • Keep supporting knee straight throughout exercise, or bend slightly only during stretch. 15 Motion • Stand facing the tower. Grasp E-Z Adjust Bars and step back so body is angled forward with ... E-Z Adjust Bars with enough contact for balance. • Balance on floor. • Repeat. • Continue with opposite leg. Muscles worked: Quadriceps, Glutes Bar Position: Middle Exercises Squat (Assisted Single Leg) Success Tips • Keep the supporting knee pointed in the same direction as possible. • Squat down while keeping leg elevated...
Owners Manual
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...: Chest, Pectorals Bar Position: Higher • When slight stretch is felt in chest or shoulders. • Repeat. Muscles worked: Triceps, Arms, Chest Bar Position: Lower Exercises Triceps Dip (Assisted) • Lower body until slight stretch is felt in chest or shoulders, push body up until arms are straight. • Repeat.
...: Chest, Pectorals Bar Position: Higher • When slight stretch is felt in chest or shoulders. • Repeat. Muscles worked: Triceps, Arms, Chest Bar Position: Lower Exercises Triceps Dip (Assisted) • Lower body until slight stretch is felt in chest or shoulders, push body up until arms are straight. • Repeat.
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...wide grip. • Pull body up until arms and shoulders are extended. • Repeat. Muscles worked: Chest, Pectorals Bar Position: Lower Exercises Incline Push Up Success Tips • Keep upper and lower body straight throughout movement. Pull Up Success Tips • To ensure range of... motion, grip should be too wide. Variation Do exercise using a narrower grip. 17 Arms should not be perpendicular to body. • Keeping body straight, lower chest toward your hands by bending...
...wide grip. • Pull body up until arms and shoulders are extended. • Repeat. Muscles worked: Chest, Pectorals Bar Position: Lower Exercises Incline Push Up Success Tips • Keep upper and lower body straight throughout movement. Pull Up Success Tips • To ensure range of... motion, grip should be too wide. Variation Do exercise using a narrower grip. 17 Arms should not be perpendicular to body. • Keeping body straight, lower chest toward your hands by bending...
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Exercises Hanging Leg Raise Muscles worked: Glutes, Hip Flexors Bar Position: Not used Motion • Stand facing away from tower. • Place ankles on the floor ...
Exercises Hanging Leg Raise Muscles worked: Glutes, Hip Flexors Bar Position: Not used Motion • Stand facing away from tower. • Place ankles on the floor ...
Owners Manual
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..., stay seated and pull body towards back of tower, while bending at the hip, until waist and hips are extended downward. • Repeat. Variation Do exercise without sling straps by flexing waist. • Return until seated upright. • Return to completely flex hips before waist flexion is possible...
..., stay seated and pull body towards back of tower, while bending at the hip, until waist and hips are extended downward. • Repeat. Variation Do exercise without sling straps by flexing waist. • Return until seated upright. • Return to completely flex hips before waist flexion is possible...