Assembly Manual
Page 22
Assembly Step 16: Connect the Cables to the PowerRod® Unit, Chest Bar, and Handgrips Parts • (2) Handgrips (#15) 16-1 Remove the plastic and unwrap the cables from the Chest Bar Pulleys. 16-2 Attach the Rod Hooks to the Power Rod® Unit. 16-3 Connect the Handgrips to the Snap Hooks on the Cables. 15 22 Assembly Manual
Assembly Step 16: Connect the Cables to the PowerRod® Unit, Chest Bar, and Handgrips Parts • (2) Handgrips (#15) 16-1 Remove the plastic and unwrap the cables from the Chest Bar Pulleys. 16-2 Attach the Rod Hooks to the Power Rod® Unit. 16-3 Connect the Handgrips to the Snap Hooks on the Cables. 15 22 Assembly Manual
Assembly Manual
Page 26
All rights reserved. Nautilus, the Nautilus Logo, Universal, the Universal Logo, Bowflex, the Bowflex logo, Power Rod, StairMaster and Nautilus Institute are owned by their respective companies. Schwinn is a registered trademark. Printed in China ©2008. All other trademarks are either registered trademarks or trademarks of Nautilus, Inc. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS www.nautilus.com Nautilus® Bowflex® Schwinn® Fitness StairMaster® Universal® Nautilus Institute® Nautilus, Inc.
All rights reserved. Nautilus, the Nautilus Logo, Universal, the Universal Logo, Bowflex, the Bowflex logo, Power Rod, StairMaster and Nautilus Institute are owned by their respective companies. Schwinn is a registered trademark. Printed in China ©2008. All other trademarks are either registered trademarks or trademarks of Nautilus, Inc. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS www.nautilus.com Nautilus® Bowflex® Schwinn® Fitness StairMaster® Universal® Nautilus Institute® Nautilus, Inc.
Owners Manual
Page 2
... Exercise 6 What to Wear 6 Stretching 6 Power Rod® Resistance 8 Adjusting and Understanding the Resistance 8 Connecting the Power Rod® Unit to the Cables......... 8 Safety 8 When You Are Not Using Your Home Gym 8 The Workout Bench 9 Maintenance and Care of Purchase To register your product warranty , go to: www.bowflex.com/register or call 1 (800) 605...
... Exercise 6 What to Wear 6 Stretching 6 Power Rod® Resistance 8 Adjusting and Understanding the Resistance 8 Connecting the Power Rod® Unit to the Cables......... 8 Safety 8 When You Are Not Using Your Home Gym 8 The Workout Bench 9 Maintenance and Care of Purchase To register your product warranty , go to: www.bowflex.com/register or call 1 (800) 605...
Owners Manual
Page 3
... • Keep children away from the machine. Parts that the Adjustment Devices do not hit the user. • Keep clear of Power Rod® movement path during operation. Monitor all Positional Adjustment Devices. Keep third parties out of the exercise equipment. • Always wear ...bystanders clear of the machine clear. Do not use if you use the machine again. • Before each side of machine and Power Rod® movement path during exercise. Important Safety Instructions This icon means a potentially hazardous situation which, if not avoided, could result in your...
... • Keep children away from the machine. Parts that the Adjustment Devices do not hit the user. • Keep clear of Power Rod® movement path during operation. Monitor all Positional Adjustment Devices. Keep third parties out of the exercise equipment. • Always wear ...bystanders clear of the machine clear. Do not use if you use the machine again. • Before each side of machine and Power Rod® movement path during exercise. Important Safety Instructions This icon means a potentially hazardous situation which, if not avoided, could result in your...
Owners Manual
Page 7
Features and Use A B G F E D C A Top Cross Bar B Top Cross Bar Pully C Leg Attachment D Chest Pully Cross Bar E Chest Bar Pully F Rod Box G Power Rod® Unit 7 Owner's Manual
Features and Use A B G F E D C A Top Cross Bar B Top Cross Bar Pully C Leg Attachment D Chest Pully Cross Bar E Chest Bar Pully F Rod Box G Power Rod® Unit 7 Owner's Manual
Owners Manual
Page 8
...composite material. Adjusting and Understanding the Resistance The Bowflex® PR1000 home gym comes with 210 lbs. (95kg) of nominal resistance [one pair of 5 lb. (2.25kg) rods, two pair of 10 lb. (4.5kg) rods, one pair of the rods. Safety When you attach the rods. Stay off to one pair of the way....directly looking above the top of 30 lb. (13.5kg) rods, and one cable, bend the closest rod toward the cable and place the cable hook through that rod cap. Hooking up the closest rod first prevents rods from the Power Rod® unit when your are not using your desired resistance level....
...composite material. Adjusting and Understanding the Resistance The Bowflex® PR1000 home gym comes with 210 lbs. (95kg) of nominal resistance [one pair of 5 lb. (2.25kg) rods, two pair of 10 lb. (4.5kg) rods, one pair of the rods. Safety When you attach the rods. Stay off to one pair of the way....directly looking above the top of 30 lb. (13.5kg) rods, and one cable, bend the closest rod toward the cable and place the cable hook through that rod cap. Hooking up the closest rod first prevents rods from the Power Rod® unit when your are not using your desired resistance level....
Owners Manual
Page 9
... or Leg Press exercises. If you have any questions regarding your machine for damage and repaired. Features and Use The Workout Bench Your Bowflex® home gym has a number of California to cause cancer, birth defects, or reproductive harm. Release the Seat Rail Knob to ... to ensure that regular maintenance is performed. This Notice is made. Worn or damaged components should be replaced immediately or the equipment removed from Power Rod® unit) position to accommodate height / reach needs. 45° Incline Bench Start with a flat bench, following the above instructions to...
... or Leg Press exercises. If you have any questions regarding your machine for damage and repaired. Features and Use The Workout Bench Your Bowflex® home gym has a number of California to cause cancer, birth defects, or reproductive harm. Release the Seat Rail Knob to ... to ensure that regular maintenance is performed. This Notice is made. Worn or damaged components should be replaced immediately or the equipment removed from Power Rod® unit) position to accommodate height / reach needs. 45° Incline Bench Start with a flat bench, following the above instructions to...
Owners Manual
Page 10
... when you lift or lower the Seat Rail. Failure to use two hands to lift and lower the Seat Rail. Tilt the bench toward the Power Rod® unit. 5. Secure the bench by inserting the Seat Rail Knob into the hole in the folded position. 10 Owner's Manual Always use correct ... This can cause injury. Do not try to attach the Seat Rail Securing Device into the flat position. 2. Remove all Power Rod® resistance and then bind the Power Rod® unit with the rod binding strap. 3. Bend at the knees when you lift or lower it. Remove the Seat Rail Knob from the seat...
... when you lift or lower the Seat Rail. Failure to use two hands to lift and lower the Seat Rail. Tilt the bench toward the Power Rod® unit. 5. Secure the bench by inserting the Seat Rail Knob into the hole in the folded position. 10 Owner's Manual Always use correct ... This can cause injury. Do not try to attach the Seat Rail Securing Device into the flat position. 2. Remove all Power Rod® resistance and then bind the Power Rod® unit with the rod binding strap. 3. Bend at the knees when you lift or lower it. Remove the Seat Rail Knob from the seat...
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 torso at the start of... • 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 your torso throughout the motion. • Keep your chest ...
...• 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 torso at the start of... • 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 your torso throughout the motion. • Keep your chest ...
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, head back against the bench. • Do ...not let your elbows travel behind your shoulders. • Keep your front shoulder muscles when you return to the Power Rod® resistance rods. Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Adjust the bench to a 45°...
...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, head back against the bench. • Do ...not let your elbows travel behind your shoulders. • Keep your front shoulder muscles when you return to the Power Rod® resistance rods. Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Adjust the bench to a 45°...
Owners Manual
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... good spinal alignment with a slight arch in your lower back. • Keep your knees bent and your feet flat on the bench 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... Major, Trapezius, Rhomboids Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance...
... good spinal alignment with a slight arch in your lower back. • Keep your knees bent and your feet flat on the bench 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... Major, Trapezius, Rhomboids Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance...
Owners Manual
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..., Biceps Machine Set-Up • Adjust to Flat Bench Forward position. • Top Cross 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. • Keep your spine aligned and a slight arch in your... Middle Trapezius, Rhomboids Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance...
..., Biceps Machine Set-Up • Adjust to Flat Bench Forward position. • Top Cross 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. • Keep your spine aligned and a slight arch in your... Middle Trapezius, Rhomboids Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance...
Owners Manual
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...-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Exercises Back Exercises Stiff Arm Pulldowns Muscles Worked Latissimus Dorsi, Teres Major, Rear 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. Success Tips • Keep your knees slightly bent and your feet flat on the floor. • Do not bend your torso forward....
...-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Exercises Back Exercises Stiff Arm Pulldowns Muscles Worked Latissimus Dorsi, Teres Major, Rear 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. Success Tips • Keep your knees slightly bent and your feet flat on the floor. • Do not bend your torso forward....
Owners Manual
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...-Up • Adjust to Flat Bench Back position. • 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 knees bent and your feet flat on the floor. • Keep your spine aligned, abs tight ...
...-Up • Adjust to Flat Bench Back position. • 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 knees bent and your feet flat on the floor. • Keep your spine aligned, abs tight ...
Owners Manual
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... Worked Triceps Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Elbow Extension Muscles Worked Triceps Machine Set-Up • Remove the bench. • Top Cross Bar pulleys • Handgrips • Attach the clips to...
... Worked Triceps Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Elbow Extension Muscles Worked Triceps Machine Set-Up • Remove the bench. • Top Cross Bar pulleys • Handgrips • Attach the clips to...
Owners Manual
Page 28
... Muscles Worked Biceps Machine Set-Up • Remove the bench. • 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 slowly, ... Biceps, Forearms Machine Set-Up • Remove the bench • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Keep all times. • Keep your knees slightly bent and your feet flat on the floor. • Keep your elbows at ...
... Muscles Worked Biceps Machine Set-Up • Remove the bench. • 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 slowly, ... Biceps, Forearms Machine Set-Up • Remove the bench • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Keep all times. • Keep your knees slightly bent and your feet flat on the floor. • Keep your elbows at ...
Owners Manual
Page 29
... Attach the clips to eliminate momentum. • Exhale during the upward movement and inhale during the downward movement. Use only low weight Power Rods. 29 Owner's Manual Exercises Abdominal Exercises Seated (Resisted) Abdominal Crunch - Your head should follow the rib motion rather than lead it...., abs tight and a slight arch in your range of each set. • Move slowly to the Power Rod® resistance rods. Do not use momentum to the Power Rod® resistance rods. Spinal Flexion Muscles Worked Rectus Abdominus, Obliques Machine Set-Up • Adjust the bench to a 45...
... Attach the clips to eliminate momentum. • Exhale during the upward movement and inhale during the downward movement. Use only low weight Power Rods. 29 Owner's Manual Exercises Abdominal Exercises Seated (Resisted) Abdominal Crunch - Your head should follow the rib motion rather than lead it...., abs tight and a slight arch in your range of each set. • Move slowly to the Power Rod® resistance rods. Do not use momentum to the Power Rod® resistance rods. Spinal Flexion Muscles Worked Rectus Abdominus, Obliques Machine Set-Up • Adjust the bench to a 45...
Owners Manual
Page 30
... Machine Set-Up • Remove bench and seat rail knob. • Chest Bar pulleys • Leg Press Belt • 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 knees rotate outward during movement. • Push... Set-Up • Adjust to Flat Bench Back position. • Use the Leg Extension Seat. • Leg Extension pulleys • Attach the clips to the Power Rod® resistance rods. Keep your kneecaps pointing up and straight forward.
... Machine Set-Up • Remove bench and seat rail knob. • Chest Bar pulleys • Leg Press Belt • 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 knees rotate outward during movement. • Push... Set-Up • Adjust to Flat Bench Back position. • Use the Leg Extension Seat. • Leg Extension pulleys • Attach the clips to the Power Rod® resistance rods. Keep your kneecaps pointing up and straight forward.
Owners Manual
Page 31
..., Gluteus Maximus Machine Set-Up • 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. Success Tips • Keep your spine straight and your hips level... Longus, Gluteus Medius Machine Set-Up • Adjust to Flat Bench Back position • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance...
..., Gluteus Maximus Machine Set-Up • 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. Success Tips • Keep your spine straight and your hips level... Longus, Gluteus Medius Machine Set-Up • Adjust to Flat Bench Back position • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance...
Owners Manual
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... Set-Up • Remove the bench and seat rail knob • Chest Bar pulleys • Leg Press Belt • 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 waist or lower back. • Hold on... Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to Lat Tower for stability. • Keep stabilizer foot on to the Power Rod® resistance...
... Set-Up • Remove the bench and seat rail knob • Chest Bar pulleys • Leg Press Belt • 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 waist or lower back. • Hold on... Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to Lat Tower for stability. • Keep stabilizer foot on to the Power Rod® resistance...