Owners Manual
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... Training - Table of Contents Specifications 2 Important Safety Instructions 3 Safety Warning Labels 4 Features and Use 6 How Often Should You Exercise 6 What to Wear 6 Stretching 6 Power Rod® Resistance 8 Connecting Rods to Fitness 33 Fast Fat Loss Now 47 100% Satisfaction Guarantee 66 Contacts 67 Specifications Physical Dimensions Length (not in use 26" (65cm) Weight...
... Training - Table of Contents Specifications 2 Important Safety Instructions 3 Safety Warning Labels 4 Features and Use 6 How Often Should You Exercise 6 What to Wear 6 Stretching 6 Power Rod® Resistance 8 Connecting Rods to Fitness 33 Fast Fat Loss Now 47 100% Satisfaction Guarantee 66 Contacts 67 Specifications Physical Dimensions Length (not in use 26" (65cm) Weight...
Owners Manual
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...or only wearing socks. • Set up and operate this machine on this machine. If at least 36" (0.9m) on each side of machine and Power Rod® movement path during exercise. Monitor them closely when near the machine. Stop exercising if you are over exert yourself during operation. 3 Owner's Manual Contact...174; Customer Service for future reference. Do not use , examine this space when machine is the recommended safe distance for loose parts or signs of Power Rod® movement path during operation. Make sure that move and appear dangerous to adults can appear safe to the...
...or only wearing socks. • Set up and operate this machine on this machine. If at least 36" (0.9m) on each side of machine and Power Rod® movement path during exercise. Monitor them closely when near the machine. Stop exercising if you are over exert yourself during operation. 3 Owner's Manual Contact...174; Customer Service for future reference. Do not use , examine this space when machine is the recommended safe distance for loose parts or signs of Power Rod® movement path during operation. Make sure that move and appear dangerous to adults can appear safe to the...
Owners Manual
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Features and Use A B G C F D E A Top Cross Bar B Top Cross Bar Pulley C Chest Bar Pulley D Chest Bar with Pulleys E Leg Attachment F Rod Box G Power Rod® Unit 7 Owner's Manual
Features and Use A B G C F D E A Top Cross Bar B Top Cross Bar Pulley C Chest Bar Pulley D Chest Bar with Pulleys E Leg Attachment F Rod Box G Power Rod® Unit 7 Owner's Manual
Owners Manual
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...the Power Rod® Unit to keep them out of the rods. Safety When you attach the rods. You can then hook up the next closest rod through the same cable hook. The Bowflex® Classic home gym comes with 210 lbs. (95kg) of resistance [one pair of 5 lb. (2.25kg) rods, two pair of 10 lb. (4.5kg) rods, one... pair of 30 lb. (13.5kg) rods, and one pair of one cable, bend ...
...the Power Rod® Unit to keep them out of the rods. Safety When you attach the rods. You can then hook up the next closest rod through the same cable hook. The Bowflex® Classic home gym comes with 210 lbs. (95kg) of resistance [one pair of 5 lb. (2.25kg) rods, two pair of 10 lb. (4.5kg) rods, one... pair of 30 lb. (13.5kg) rods, and one pair of one cable, bend ...
Owners Manual
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...on the Seat Rail. To attach the Bench, insert the half hinge on the long portion of Your Bowflex® Home Gym Inspect your machine for any worn or loose components prior to Power Rod® unit) or Forward (furthest from service until the bench back rests against the Lat Tower. ... Bench easily attaches and releases from seat rail. Lift the bench while you slide the seat toward the Power Rod® unit until the repair is performed. Features and Use The Workout Bench Your Bowflex® home gym has a number of the three locking holes on the seat. To adjust the seat...
...on the Seat Rail. To attach the Bench, insert the half hinge on the long portion of Your Bowflex® Home Gym Inspect your machine for any worn or loose components prior to Power Rod® unit) or Forward (furthest from service until the bench back rests against the Lat Tower. ... Bench easily attaches and releases from seat rail. Lift the bench while you slide the seat toward the Power Rod® unit until the repair is performed. Features and Use The Workout Bench Your Bowflex® home gym has a number of the three locking holes on the seat. To adjust the seat...
Owners Manual
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... your Bowflex® home gym, please call the Nautilus® Customer Service Department at the knees when you lift or lower it. Failure to lift and lower the Seat Rail. Do not try to support the Seat Rail with the rod binding strap. 3. This can cause injury. Tilt the bench toward the Power Rod... the side of the Seat Rail Bracket. Features and Use Storing Your Home Gym 1. Lock the Seat and Bench into the flat position. 2. Remove all Power Rod® resistance and then bind the Power Rod® unit with one hand when performing this operation.
... your Bowflex® home gym, please call the Nautilus® Customer Service Department at the knees when you lift or lower it. Failure to lift and lower the Seat Rail. Do not try to support the Seat Rail with the rod binding strap. 3. This can cause injury. Tilt the bench toward the Power Rod... the side of the Seat Rail Bracket. Features and Use Storing Your Home Gym 1. Lock the Seat and Bench into the flat position. 2. Remove all Power Rod® resistance and then bind the Power Rod® unit with one hand when performing this operation.
Owners Manual
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... Bowflex® are based on the calibrated resistance and capacity levels of this machine. Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Adjust the bench to a 45° incline. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods...
... Bowflex® are based on the calibrated resistance and capacity levels of this machine. Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Adjust the bench to a 45° incline. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods...
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...• Adjust the bench to a 45° incline. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly less ... • Adjust the bench to a 45° incline. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Exercises Chest Exercises Decline Bench Press - Success Tips • Maintain a 90° angle between your upper arms and torso at the start...
...• Adjust the bench to a 45° incline. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly less ... • Adjust the bench to a 45° incline. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Exercises Chest Exercises Decline Bench Press - Success Tips • Maintain a 90° angle between your upper arms and torso at the start...
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...Do not increase the arch in your lower back as you raise your arms, but keep your lower back as you return to the Power Rod® resistance rods. Shoulder Flexion (elbow stabilized) Muscles Worked Front and Middle Deltoids Machine Set-Up • Adjust to Flat Bench Back position. • ... Machine Set-Up • Adjust to Flat Bench Back position • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods Success Tips • Keep your knees bent and your feet flat on the floor. • Do not increase the arch in your front...
...Do not increase the arch in your lower back as you raise your arms, but keep your lower back as you return to the Power Rod® resistance rods. Shoulder Flexion (elbow stabilized) Muscles Worked Front and Middle Deltoids Machine Set-Up • Adjust to Flat Bench Back position. • ... Machine Set-Up • Adjust to Flat Bench Back position • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods Success Tips • Keep your knees bent and your feet flat on the floor. • Do not increase the arch in your front...
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..., Trapezius, Rhomboids Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Maintain a 90° angle between your upper arms and torso throughout the motion. • Keep your knees bent and your feet... Middle Trapezius, Rhomboids Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance...
..., Trapezius, Rhomboids Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Maintain a 90° angle between your upper arms and torso throughout the motion. • Keep your knees bent and your feet... Middle Trapezius, Rhomboids Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance...
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... Lower Trapezios Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Narrow Pulldowns Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • Adjust to Flat Bench Forward position. • Top Cross...
... Lower Trapezios Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Narrow Pulldowns Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • Adjust to Flat Bench Forward position. • Top Cross...
Owners Manual
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... Deltoids, Biceps Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees slightly bent and your feet flat on the floor. • Do not bend your torso forward. • Keep... Deltoids, Biceps Machine Set-Up • Adjust to Flat Bench Forward position. • Top Cross Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Seated Lat Rows -
... Deltoids, Biceps Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees slightly bent and your feet flat on the floor. • Do not bend your torso forward. • Keep... Deltoids, Biceps Machine Set-Up • Adjust to Flat Bench Forward position. • Top Cross Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Seated Lat Rows -
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... Forearms Machine Set-Up • Remove the bench • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Exercises Back Exercises Reverse Grip Pulldown Muscles Worked Lower Trapezius Machine Set-Up • Adjust to Flat Bench Back position. • ...Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods Success Tips • Keep your chest lifted, trunk muscles tight and a very slight arch in your lower back. • Move ...
... Forearms Machine Set-Up • Remove the bench • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Exercises Back Exercises Reverse Grip Pulldown Muscles Worked Lower Trapezius Machine Set-Up • Adjust to Flat Bench Back position. • ...Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods Success Tips • Keep your chest lifted, trunk muscles tight and a very slight arch in your lower back. • Move ...
Owners Manual
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...Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees bent and your feet flat on the floor. • Use a controlled motion and tighten your... Triceps Machine Set-Up • Remove the bench. • Top Cross Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and maintain ...
...Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees bent and your feet flat on the floor. • Use a controlled motion and tighten your... Triceps Machine Set-Up • Remove the bench. • Top Cross Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and maintain ...
Owners Manual
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... Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, shoulders pinched, abs tight and a slight arch in your lower back. • Use...Machine Set-Up • Remove the bench. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Use only low resistance rods. 28 Owner's Manual Elbow Flexion (in your torso. • Move only as far as your wrists straight. Success Tips ...
... Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, shoulders pinched, abs tight and a slight arch in your lower back. • Use...Machine Set-Up • Remove the bench. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Use only low resistance rods. 28 Owner's Manual Elbow Flexion (in your torso. • Move only as far as your wrists straight. Success Tips ...
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...• Remove the bench and seat rail knob • Chest Bar pulleys • Leg Press Belt • Attach the clips to the Power Rod® resistance rods. Spinal Flexion Muscles Worked Rectus Abdominus, Obliques Machine Set-Up • Adjust the bench to a 45° incline. • Chest Bar... pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your head or chin. Success Tips ...
...• Remove the bench and seat rail knob • Chest Bar pulleys • Leg Press Belt • Attach the clips to the Power Rod® resistance rods. Spinal Flexion Muscles Worked Rectus Abdominus, Obliques Machine Set-Up • Adjust the bench to a 45° incline. • Chest Bar... pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your head or chin. Success Tips ...
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...Up • Remove bench and seat rail knob. • Chest Bar pulleys • Leg Press Belt • Attach the clips to the Power Rod® resistance rods. Success Tips • Use slow, controlled motion. Do not kick into the extension. • Do not let your kneecaps pointing up ...Muscles Worked Quadriceps Machine Set-Up • Adjust to Flat Bench Back position. • Leg Extension pulleys • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • ...
...Up • Remove bench and seat rail knob. • Chest Bar pulleys • Leg Press Belt • Attach the clips to the Power Rod® resistance rods. Success Tips • Use slow, controlled motion. Do not kick into the extension. • Do not let your kneecaps pointing up ...Muscles Worked Quadriceps Machine Set-Up • Adjust to Flat Bench Back position. • Leg Extension pulleys • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • ...
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... • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods Success Tips • Do not cross the attached leg in front of motion. Leg Exercises Seated Hip Adduction Exercises Muscles Worked Adductor...Up • Adjust to Flat Bench Back position • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your spine straight and your hips motionless throughout this exercise. 31 Owner's Manual Do not raise your...
... • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods Success Tips • Do not cross the attached leg in front of motion. Leg Exercises Seated Hip Adduction Exercises Muscles Worked Adductor...Up • Adjust to Flat Bench Back position • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your spine straight and your hips motionless throughout this exercise. 31 Owner's Manual Do not raise your...
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Exercises Leg Exercises Standing Leg Kickback - Hip and Knee Extension Muscles Worked Gluteus Maximus Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to Lat Tower for stability. • Keep stabilizer foot on to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Do not bend from your waist or lower back. • Hold on foot plate. 32 Owner's Manual
Exercises Leg Exercises Standing Leg Kickback - Hip and Knee Extension Muscles Worked Gluteus Maximus Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to Lat Tower for stability. • Keep stabilizer foot on to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Do not bend from your waist or lower back. • Hold on foot plate. 32 Owner's Manual
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... by Nautilus. defines an unauthorized return as any unauthorized return. 66 Owner's Manual Failure to properly mark packages with your Power Rod® Home Gym machine, please follow the instructions below to know that your shipment. The request to expire, will prevent... from Nautilus, Inc. This guarantee does not apply to consider a return unauthorized. Call a Power Rod® Home Gym Representative at the time of merchandise. The Bowflex® Power Rod® Home Gym exercise machine was purchased directly from Nautilus, Inc. The merchandise must be ...
... by Nautilus. defines an unauthorized return as any unauthorized return. 66 Owner's Manual Failure to properly mark packages with your Power Rod® Home Gym machine, please follow the instructions below to know that your shipment. The request to expire, will prevent... from Nautilus, Inc. This guarantee does not apply to consider a return unauthorized. Call a Power Rod® Home Gym Representative at the time of merchandise. The Bowflex® Power Rod® Home Gym exercise machine was purchased directly from Nautilus, Inc. The merchandise must be ...