Assembly Manual
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Description 4 Foam Roller Pads 1 Short Roller Tube 1 Long Roller Tube 1 Exercise Placard 1 Rod Box End Plate 1 Manual Kit 4 End Caps 4 Clips 1 Threaded Knob 1 Seat Slider 1 Leg Press Belt 1 Rubber Pad 1 Cable Clip 6 Assembly Manual Description 1 Hardware ... Platform 1 Lat Cross Bar 1 Upper Lat Tower 1 Sliding Seat 1 Lower Lat Tower 1 Chest Pulley Cross Bar 1 Seat Rail with Slider 1 Leg Extension 1 Leg Extension Base 1 Bowflex® Rod Pack Parts Item # 27 28 29 30 31 32 33 34 35 36 37 38 39 Qty. Item # 14 15 16 17 18...
Description 4 Foam Roller Pads 1 Short Roller Tube 1 Long Roller Tube 1 Exercise Placard 1 Rod Box End Plate 1 Manual Kit 4 End Caps 4 Clips 1 Threaded Knob 1 Seat Slider 1 Leg Press Belt 1 Rubber Pad 1 Cable Clip 6 Assembly Manual Description 1 Hardware ... Platform 1 Lat Cross Bar 1 Upper Lat Tower 1 Sliding Seat 1 Lower Lat Tower 1 Chest Pulley Cross Bar 1 Seat Rail with Slider 1 Leg Extension 1 Leg Extension Base 1 Bowflex® Rod Pack Parts Item # 27 28 29 30 31 32 33 34 35 36 37 38 39 Qty. Item # 14 15 16 17 18...
Assembly Manual
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Assembly Step 14: Attach Placard Parts • Exercise Placard (#30) • Completed Assembly (from step 13) 14-1 Snap the Excercise Placard onto the upper Lat Tower. 30 20 Assembly Manual
Assembly Step 14: Attach Placard Parts • Exercise Placard (#30) • Completed Assembly (from step 13) 14-1 Snap the Excercise Placard onto the upper Lat Tower. 30 20 Assembly Manual
Owners Manual
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See Product for more information. Anaerobic/Cardiovascular 17 True Aerobic Circuit Training 18 Stength Training 19 Exercises 20 Bench Press 21 Decline Bench Press 21 Incline Bench Press 22 Seated Shoulder Press 22 Front Shoulder...Safety Warning Labels and Serial Number 4 Features and Use 6 How Often Should You Exercise 6 What to Wear 6 Stretching 6 Power Rod® Resistance 8 Adjusting and Understanding the Resistance 8 Connecting the Power Rod® Unit to : www.bowflex.com/register or call 1 (800) 605-3369. 2 Owner's Manual Table of...
See Product for more information. Anaerobic/Cardiovascular 17 True Aerobic Circuit Training 18 Stength Training 19 Exercises 20 Bench Press 21 Decline Bench Press 21 Incline Bench Press 22 Seated Shoulder Press 22 Front Shoulder...Safety Warning Labels and Serial Number 4 Features and Use 6 How Often Should You Exercise 6 What to Wear 6 Stretching 6 Power Rod® Resistance 8 Adjusting and Understanding the Resistance 8 Connecting the Power Rod® Unit to : www.bowflex.com/register or call 1 (800) 605-3369. 2 Owner's Manual Table of...
Owners Manual
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..., unreadable or dislodged, contact Nautilus® Customer Service for loose parts or signs of machine and Power Rod® movement path during exercise. Do not use , examine this machine for replacement stickers. • Keep children away from the machine. Before using this equipment, obey... the following warnings Read and understand the complete Owner's Manual. Stop exercising if you are over exert yourself during operation. 3 Owner's Manual Keep any time the Warning stickers become short of breath, or feel...
..., unreadable or dislodged, contact Nautilus® Customer Service for loose parts or signs of machine and Power Rod® movement path during exercise. Do not use , examine this machine for replacement stickers. • Keep children away from the machine. Before using this equipment, obey... the following warnings Read and understand the complete Owner's Manual. Stop exercising if you are over exert yourself during operation. 3 Owner's Manual Keep any time the Warning stickers become short of breath, or feel...
Owners Manual
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...muscles respond better to Wear Wear rubber-soled athletic shoes. Repeat on other leg. • Quadriceps - If you to . How Often Should You Exercise • 3 times a week for the other side. 6 Owner's Manual Lean in advance. Repeat on the other leg parallel to the ground on... against a wall, place one leg and prop the other side. • Hamstring - Stand on a stable cabinet or table top. What to exercises. • Achilles Tendon and Calf - With both hands toward your buttocks until you do not want to move freely. Repeat for 20 minutes each...
...muscles respond better to Wear Wear rubber-soled athletic shoes. Repeat on other leg. • Quadriceps - If you to . How Often Should You Exercise • 3 times a week for the other side. 6 Owner's Manual Lean in advance. Repeat on the other leg parallel to the ground on... against a wall, place one leg and prop the other side. • Hamstring - Stand on a stable cabinet or table top. What to exercises. • Achilles Tendon and Calf - With both hands toward your buttocks until you do not want to move freely. Repeat for 20 minutes each...
Owners Manual
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..., lift up on the end of the seat and pull it to ensure that regular maintenance is regularly examined for Calf Raise or Leg Press exercises. Free-Sliding Seat Remove the Bench, pull out the Seat Rail Knob, twist it a half turn and release it away from the Seat. Do not... cables, or belts and their connections. Worn or damaged components should be maintained when the equipment is performed. Features and Use The Workout Bench Your Bowflex® home gym has a number of the exercises. To adjust the seat, pull out the Seat Rail Knob, then slide the seat to use .
..., lift up on the end of the seat and pull it to ensure that regular maintenance is regularly examined for Calf Raise or Leg Press exercises. Free-Sliding Seat Remove the Bench, pull out the Seat Rail Knob, twist it a half turn and release it away from the Seat. Do not... cables, or belts and their connections. Worn or damaged components should be maintained when the equipment is performed. Features and Use The Workout Bench Your Bowflex® home gym has a number of the exercises. To adjust the seat, pull out the Seat Rail Knob, then slide the seat to use .
Owners Manual
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Failure to use two hands to exercise when the seat rail is in the side of the Seat Rail Bracket. Remove the Seat Rail Knob from the seat rail. 4. Tilt the bench ...
Failure to use two hands to exercise when the seat rail is in the side of the Seat Rail Bracket. Remove the Seat Rail Knob from the seat rail. 4. Tilt the bench ...
Owners Manual
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Most of the exercises you need to hold the handgrip vertically for greater wrist support. Foot Grip: Slip your foot through the cuff of the handle and slide the foam grip against the top of your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com. 11 ...Owner's Manual The Standard Grip also is sitting in slight tension to not fall from arch during exercise. Hand Cuff Grip: Slip your hand through the cuff portion. Additional Accessories For additional accessories...
Most of the exercises you need to hold the handgrip vertically for greater wrist support. Foot Grip: Slip your foot through the cuff of the handle and slide the foam grip against the top of your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com. 11 ...Owner's Manual The Standard Grip also is sitting in slight tension to not fall from arch during exercise. Hand Cuff Grip: Slip your hand through the cuff portion. Additional Accessories For additional accessories...
Owners Manual
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...motion. It is developed when a localized muscle is worked both strength and size. This is often misinterpreted as described in each exercise, working the muscle only to fatigue. It comes into play when you age, the ratio shifts. Then practice the skill associated...safely and effectively. When training to achieve muscular power, pick a resistance that typically runs three times longer than attempting to exercising muscles over -development of the muscular contraction. Cardiovascular Endurance is the combination of strength and speed of the back will ...
...motion. It is developed when a localized muscle is worked both strength and size. This is often misinterpreted as described in each exercise, working the muscle only to fatigue. It comes into play when you age, the ratio shifts. Then practice the skill associated...safely and effectively. When training to achieve muscular power, pick a resistance that typically runs three times longer than attempting to exercising muscles over -development of the muscular contraction. Cardiovascular Endurance is the combination of strength and speed of the back will ...
Owners Manual
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... achievable goals. Gradually reduce the level of exercise intensity so that need the most training. Instead, set a series of the exercise routine is strategy. Put first things first During each session, first work on the Bowflex® home gym. Remember to exertion. Breathing...8226; Training Volume: The number of resistance used during the actual performance is easy by doing light stretching and performing light exercises on specific muscle groups. • Progressive Loading: The gradual systematic increase of inhalation and exhalation should consult a physician who ...
... achievable goals. Gradually reduce the level of exercise intensity so that need the most training. Instead, set a series of the exercise routine is strategy. Put first things first During each session, first work on the Bowflex® home gym. Remember to exertion. Breathing...8226; Training Volume: The number of resistance used during the actual performance is easy by doing light stretching and performing light exercises on specific muscle groups. • Progressive Loading: The gradual systematic increase of inhalation and exhalation should consult a physician who ...
Owners Manual
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...in the rep. You can increase your technique before moving on different days. Use a pace that you can perform easily for each exercise before increasing the resistance. Workouts Workouts 20 Minute Better Body Workout Frequency: 3 days per week (M-W-F) Time: 20 minutes When you...no less than 15 reps. Complete all sets of each set. Move slowly on each rep. Body Part Chest Back Shoulders Arms Legs Trunk Exercise Sets Bench Press 1-2 Seated Lat Rows 1-2 Crossover Seated Rear Deltoid 1-2 Rows Standing Biceps Curl 1-2 Triceps Pushdown 1-2 Calf Raise 1-2 Leg ...
...in the rep. You can increase your technique before moving on different days. Use a pace that you can perform easily for each exercise before increasing the resistance. Workouts Workouts 20 Minute Better Body Workout Frequency: 3 days per week (M-W-F) Time: 20 minutes When you...no less than 15 reps. Complete all sets of each set. Move slowly on each rep. Body Part Chest Back Shoulders Arms Legs Trunk Exercise Sets Bench Press 1-2 Seated Lat Rows 1-2 Crossover Seated Rear Deltoid 1-2 Rows Standing Biceps Curl 1-2 Triceps Pushdown 1-2 Calf Raise 1-2 Leg ...
Owners Manual
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...Standing Biceps Curl 1-3 Lying Triceps Extension 1-3 Reps 12-15 12-15 12-15 12-15 12-15 Days 2 & 4 Body Part Legs Trunk Exercise Sets Leg Extension 1-3 Leg Press 1-3 Standing Leg Kickback 1-3 Standing Hip Adduction 1-3 Trunk Rotation 1-3 Seated Abdominal Crunch 1-3 Reps 12-15 12-...15 12-15 12-15 10-12 10-12 15 Owner's Manual Days 2 & 4 Body Part Back Shoulders Arms Trunk Workouts Exercise Sets Seated Lat Rows 1-3 Stiff Arm Pulldowns 1-3 Crossover Seated Rear Deltoid 1-3 Row Standing Biceps Curl 1-3 Triceps Pushdown 1-3 Trunk Rotation 1-3 Seated ...
...Standing Biceps Curl 1-3 Lying Triceps Extension 1-3 Reps 12-15 12-15 12-15 12-15 12-15 Days 2 & 4 Body Part Legs Trunk Exercise Sets Leg Extension 1-3 Leg Press 1-3 Standing Leg Kickback 1-3 Standing Hip Adduction 1-3 Trunk Rotation 1-3 Seated Abdominal Crunch 1-3 Reps 12-15 12-...15 12-15 12-15 10-12 10-12 15 Owner's Manual Days 2 & 4 Body Part Back Shoulders Arms Trunk Workouts Exercise Sets Seated Lat Rows 1-3 Stiff Arm Pulldowns 1-3 Crossover Seated Rear Deltoid 1-3 Row Standing Biceps Curl 1-3 Triceps Pushdown 1-3 Trunk Rotation 1-3 Seated ...
Owners Manual
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...Rows Front Shoulder Raise 2-4 Scapular Retraction 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Days 2 & 4 Body Part Back Arms Exercise Sets Seated Lat Rows 2-4 Reverse Grip Pulldowns 2-4 Standing Biceps Curl 2-4 Standing Wrist Curl 2-4 Triceps Pushdown 2-4 Lying Triceps Extension 2-4 Reps ...8-12 8-12 8-12 8-12 8-12 8-12 Days 5 & 7 Body Part Legs Trunk Exercise Sets Leg Press 2-4 Leg Extension 2-4 Standing Leg Kickback 2-4 Seated Hip Abduction 2-4 Seated Abdominal Crunch 2-4 Trunk Rotation 2-4 Reps 8-12 8-...
...Rows Front Shoulder Raise 2-4 Scapular Retraction 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Days 2 & 4 Body Part Back Arms Exercise Sets Seated Lat Rows 2-4 Reverse Grip Pulldowns 2-4 Standing Biceps Curl 2-4 Standing Wrist Curl 2-4 Triceps Pushdown 2-4 Lying Triceps Extension 2-4 Reps ...8-12 8-12 8-12 8-12 8-12 8-12 Days 5 & 7 Body Part Legs Trunk Exercise Sets Leg Press 2-4 Leg Extension 2-4 Standing Leg Kickback 2-4 Seated Hip Abduction 2-4 Seated Abdominal Crunch 2-4 Trunk Rotation 2-4 Reps 8-12 8-...
Owners Manual
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...Press Seated Lat Rows Calf Raise Seated Abdominal Crunch Reps 8-12 8-12 8-12 8-12 8-12 Days 2 & 4 Body Part Shoulders Legs Back Trunk Arms Exercise Seated Shoulder Press Leg Extension Narrow Pulldowns Seated Abdominal Crunch Standing Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 Days 5 & 7 Body Part ... circuit. Anaerobic/Cardiovascular Frequency: 3 days on, 1 day off (Day 6) Time: 20-45 minutes Circuit training is to move quickly from exercise to exercise, taking only as much rest between sets as your resting heart rate. Do not let your heart rate exceed 220, minus your fitness level ...
...Press Seated Lat Rows Calf Raise Seated Abdominal Crunch Reps 8-12 8-12 8-12 8-12 8-12 Days 2 & 4 Body Part Shoulders Legs Back Trunk Arms Exercise Seated Shoulder Press Leg Extension Narrow Pulldowns Seated Abdominal Crunch Standing Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 Days 5 & 7 Body Part ... circuit. Anaerobic/Cardiovascular Frequency: 3 days on, 1 day off (Day 6) Time: 20-45 minutes Circuit training is to move quickly from exercise to exercise, taking only as much rest between sets as your resting heart rate. Do not let your heart rate exceed 220, minus your fitness level ...
Owners Manual
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... Abdominal Crunch 30-60 Seconds Reps 8-12 8-12 8-12 8-12 8-12 Circuit 2 Body Part Shoulders Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Trunk Aerobic Exercise Arms Exercise Seated Shoulder Press 30-60 Seconds Leg Extension 30-60 Seconds Reverse Grip Pulldown 30-60 Seconds Trunk Rotation 30... 8-12 18 Owner's Manual Once you are : jumping jacks, jogging in one round of Circuit 1. Count three seconds up the next exercise (less than 20 seconds). Do not let your heart rate exceed 220 minus your fitness level increases. Some examples are increasing your aerobic capacity...
... Abdominal Crunch 30-60 Seconds Reps 8-12 8-12 8-12 8-12 8-12 Circuit 2 Body Part Shoulders Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Trunk Aerobic Exercise Arms Exercise Seated Shoulder Press 30-60 Seconds Leg Extension 30-60 Seconds Reverse Grip Pulldown 30-60 Seconds Trunk Rotation 30... 8-12 18 Owner's Manual Once you are : jumping jacks, jogging in one round of Circuit 1. Count three seconds up the next exercise (less than 20 seconds). Do not let your heart rate exceed 220 minus your fitness level increases. Some examples are increasing your aerobic capacity...
Owners Manual
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... movement instantly at any point in the rep. Count two seconds up and four seconds down and work to fatigue during each set and exercise. This is designed to emphasize overall strength development. Focus on each set . Use a pace that would allow you lower the weight. ... between each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 lbs and decrease your exercise techniques. Move slowly on proper form. Workouts Strength Training Frequency: 3 days per week (M-W-F) Time: 45-60 minutes This program is an advanced routine...
... movement instantly at any point in the rep. Count two seconds up and four seconds down and work to fatigue during each set and exercise. This is designed to emphasize overall strength development. Focus on each set . Use a pace that would allow you lower the weight. ... between each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 lbs and decrease your exercise techniques. Move slowly on proper form. Workouts Strength Training Frequency: 3 days per week (M-W-F) Time: 45-60 minutes This program is an advanced routine...
Owners Manual
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Exercises Keep your body weight centered on the calibrated resistance and capacity levels of the machine for stability. Only exercises included in this manual or in this manual are recommended for standing leg exercises, always hold the Lat Tower of this machine. 20 Owner's Manual All exercises in written materials authorized and supplied by Bowflex® are based on the machine, seat or base frame platform while exercising. When using the machine for operation with this machine.
Exercises Keep your body weight centered on the calibrated resistance and capacity levels of the machine for stability. Only exercises included in this manual or in this manual are recommended for standing leg exercises, always hold the Lat Tower of this machine. 20 Owner's Manual All exercises in written materials authorized and supplied by Bowflex® are based on the machine, seat or base frame platform while exercising. When using the machine for operation with this machine.
Owners Manual
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...; Adjust the bench to a 45° incline. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Exercises Chest Exercises Bench Press - Success Tips • Maintain a 90° angle between your upper arms and your torso throughout the motion. • Keep your chest muscles tight...
...; Adjust the bench to a 45° incline. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Exercises Chest Exercises Bench Press - Success Tips • Maintain a 90° angle between your upper arms and your torso throughout the motion. • Keep your chest muscles tight...
Owners Manual
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.... • Keep your abdominals tight and maintain good spinal alignment. • Keep tension in your shoulder blades pinched together and maintain good spinal alignment. Shoulder Exercises Seated Shoulder Press - Shoulder Adduction (and elbow extension) Muscles Worked Front Deltoids, Upper Trapezius, Triceps Machine Set-Up • Adjust to Flat Bench Back position...
.... • Keep your abdominals tight and maintain good spinal alignment. • Keep tension in your shoulder blades pinched together and maintain good spinal alignment. Shoulder Exercises Seated Shoulder Press - Shoulder Adduction (and elbow extension) Muscles Worked Front Deltoids, Upper Trapezius, Triceps Machine Set-Up • Adjust to Flat Bench Back position...
Owners Manual
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... and your feet flat on the bench to stabilize. • Keep your spine steady and tight. • Your arms may be moved alternately or together. Exercises Shoulder Exercises Front Shoulder Raise -
... and your feet flat on the bench to stabilize. • Keep your spine steady and tight. • Your arms may be moved alternately or together. Exercises Shoulder Exercises Front Shoulder Raise -