Assembly Manual
Page 2
... bolt holes to locate your Bowflex® home gym carefully. Tools • (2) Adjustable Wrenches (not included) • Phillips Head Screwdriver 2 Assembly Manual NOTICE: L eave all the bolts and locknuts toward the right to loosen. 3. Table of Contents Before Assembly 2 Tools 2 Important Safety Instructions 3 Hardware 4 Parts 5 Assembly 6 Assemble the Base 6 Attach the Rod Pack 7 Attach the Lower Lat Assembly 8 Attach the Seat Support Rail 9 Attach Pulley Arms 10 Attach the Seat Bottom to the Seat Backbone.......... 11 Attach Leg Extension Assembly...
... bolt holes to locate your Bowflex® home gym carefully. Tools • (2) Adjustable Wrenches (not included) • Phillips Head Screwdriver 2 Assembly Manual NOTICE: L eave all the bolts and locknuts toward the right to loosen. 3. Table of Contents Before Assembly 2 Tools 2 Important Safety Instructions 3 Hardware 4 Parts 5 Assembly 6 Assemble the Base 6 Attach the Rod Pack 7 Attach the Lower Lat Assembly 8 Attach the Seat Support Rail 9 Attach Pulley Arms 10 Attach the Seat Bottom to the Seat Backbone.......... 11 Attach Leg Extension Assembly...
Assembly Manual
Page 3
... work space away from operating correctly or void the warranty. • Do not use or put the machine into service until the machine has been fully assembled and inspected for correct performance in death or serious injury. Use a second person when doing the assembly steps involving these parts. This could result in accordance with the Owner's Manual. 3 Assembly Manual Failure to use genuine replacement parts can cause a risk to users...
... work space away from operating correctly or void the warranty. • Do not use or put the machine into service until the machine has been fully assembled and inspected for correct performance in death or serious injury. Use a second person when doing the assembly steps involving these parts. This could result in accordance with the Owner's Manual. 3 Assembly Manual Failure to use genuine replacement parts can cause a risk to users...
Assembly Manual
Page 5
... Frame Rail Rear Cross Bar Central Support Lat Cross Bar with Pulleys Rear Lat Cross Bar Upper Lat Tower Right Pulley Arm Left Pulley Arm Rod Pack Lower Lat Tower Seat Back Seat Backbone Seat Bottom Seat Support Rail Floating Pulleys Item # 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 5 Assembly Manual Qty. 1 1 2 4 1 1 2 2 1 2 1 1 4 1 1 1 1 Description Lat Pulley Housing Leg Extension Assembly Roller Tubes Foam Roller Pads Placard Rod Pack Strap Adjustable Handgrips Handgrips Accessory Bag #1 Leg Press Extension Cables Snap...
... Frame Rail Rear Cross Bar Central Support Lat Cross Bar with Pulleys Rear Lat Cross Bar Upper Lat Tower Right Pulley Arm Left Pulley Arm Rod Pack Lower Lat Tower Seat Back Seat Backbone Seat Bottom Seat Support Rail Floating Pulleys Item # 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 5 Assembly Manual Qty. 1 1 2 4 1 1 2 2 1 2 1 1 4 1 1 1 1 Description Lat Pulley Housing Leg Extension Assembly Roller Tubes Foam Roller Pads Placard Rod Pack Strap Adjustable Handgrips Handgrips Accessory Bag #1 Leg Press Extension Cables Snap...
Assembly Manual
Page 9
Assembly Step 4: Attach the Seat Support Rail Parts • Seat Support Rail (#34) • Completed Assembly (from step 3) Hardware • (4) 3/8" x 3/4" Hex Head Bolts (#1) • (4) 3/8" Washers (#5) Tools • Adjustable Wrench (not included) 4-1 Attach the Seat Support Rail to the Lower Lat Tower. 4-2 Install and tighten the hardware. 5 1 34 9 Assembly Manual
Assembly Step 4: Attach the Seat Support Rail Parts • Seat Support Rail (#34) • Completed Assembly (from step 3) Hardware • (4) 3/8" x 3/4" Hex Head Bolts (#1) • (4) 3/8" Washers (#5) Tools • Adjustable Wrench (not included) 4-1 Attach the Seat Support Rail to the Lower Lat Tower. 4-2 Install and tighten the hardware. 5 1 34 9 Assembly Manual
Assembly Manual
Page 21
... fasteners are tight and components are properly assembled. Assembly Step 16: Leg Press Extension Cable Routing Parts • (3) Snap Hooks (#46) • (2) Leg Press Extension Cables (#45) 16-1 Attach one set of snap hooks onto the left and right squat cables. 16-2 Attach the Leg Press Extension Cables. 16-3 Attach a snap hook to the Leg Extension Assembly and connect the Leg Press Extension Cables. 46 45 46 Final Inspection Inspect your machine to users and bystanders. 21 Assembly Manual
... fasteners are tight and components are properly assembled. Assembly Step 16: Leg Press Extension Cable Routing Parts • (3) Snap Hooks (#46) • (2) Leg Press Extension Cables (#45) 16-1 Attach one set of snap hooks onto the left and right squat cables. 16-2 Attach the Leg Press Extension Cables. 16-3 Attach a snap hook to the Leg Extension Assembly and connect the Leg Press Extension Cables. 46 45 46 Final Inspection Inspect your machine to users and bystanders. 21 Assembly Manual
Owners Manual
Page 2
See Product for more information. 2 Owner's Manual Table of Contents Specifications 2 Important Safety Instructions 3 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 the Cables......... 8 Safety 8 When You Are Not Using Your Home Gym 8 Maintenance and Care of Your Gym 8 Accessories and Equipment 9 Workouts 10 Define Your Goals...
See Product for more information. 2 Owner's Manual Table of Contents Specifications 2 Important Safety Instructions 3 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 the Cables......... 8 Safety 8 When You Are Not Using Your Home Gym 8 Maintenance and Care of Your Gym 8 Accessories and Equipment 9 Workouts 10 Define Your Goals...
Owners Manual
Page 3
... understand the complete Owner's Manual. Important Safety Instructions This icon means a potentially hazardous situation which, if not avoided, could result in your doctor before you start an exercise program. Before using this machine for home use Dumbbells or other weight equipment to incrementally increase the weight resistance. Do not use if you use . • Do not over this machine. Stop exercising if you feel faint. Monitor all cables and belts and their connections.
... understand the complete Owner's Manual. Important Safety Instructions This icon means a potentially hazardous situation which, if not avoided, could result in your doctor before you start an exercise program. Before using this machine for home use Dumbbells or other weight equipment to incrementally increase the weight resistance. Do not use if you use . • Do not over this machine. Stop exercising if you feel faint. Monitor all cables and belts and their connections.
Owners Manual
Page 5
...Home use check all fasteners as necessary. Apriete todos los sujetadores según sea necesario. Record serial number on Contacts page at end of moving rods. Restez toujours à l'écart des tiges mobiles. Engineered in the USA, Made in China The Maximum User Weight for wear and proper function. This machine...barras movibles. 5 Owner's Manual Avant chaque utilisation, vérifiez le fonctionnement de tous les mousquetons, câbles et poulies. Halten Sie stets Abstand zu beweglichen Stangen. Tighten all snap hooks, cables and pulleys for this manual. Dieses Ger...
...Home use check all fasteners as necessary. Apriete todos los sujetadores según sea necesario. Record serial number on Contacts page at end of moving rods. Restez toujours à l'écart des tiges mobiles. Engineered in the USA, Made in China The Maximum User Weight for wear and proper function. This machine...barras movibles. 5 Owner's Manual Avant chaque utilisation, vérifiez le fonctionnement de tous les mousquetons, câbles et poulies. Halten Sie stets Abstand zu beweglichen Stangen. Tighten all snap hooks, cables and pulleys for this manual. Dieses Ger...
Owners Manual
Page 8
... were inadvertantly released. 8 Owner's Manual Adjusting and Understanding the Resistance The Bowflex® PR3000 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 the rods. You can make the bench too "slick". Safety When connecting the Power Rod® unit to the cable hooks and disconnecting them...
... were inadvertantly released. 8 Owner's Manual Adjusting and Understanding the Resistance The Bowflex® PR3000 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 the rods. You can make the bench too "slick". Safety When connecting the Power Rod® unit to the cable hooks and disconnecting them...
Owners Manual
Page 9
... Slip your hand through the cuff portion of the grip so that is used for your foot or ankle and tighten by pulling the handle toward the cuff. Shoulder Grip: Spread open the cuff and slide the grip up your arm, tightening the grip around your hand, ankle, or wrist, attach the pulley cable ... to attach them to form a grip without inserting your hand in your foot. Place your hand through the cuff of the handle and slide the foam grip against the top of your palm. Insert your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com. 9 Owner's Manual The...
... Slip your hand through the cuff portion of the grip so that is used for your foot or ankle and tighten by pulling the handle toward the cuff. Shoulder Grip: Spread open the cuff and slide the grip up your arm, tightening the grip around your hand, ankle, or wrist, attach the pulley cable ... to attach them to form a grip without inserting your hand in your foot. Place your hand through the cuff of the handle and slide the foam grip against the top of your palm. Insert your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com. 9 Owner's Manual The...
Owners Manual
Page 10
... sound method of improving power in each set . exercise, either at one time. Flexibility is to move faster. As you jog a mile or ride a bike. b) meaning that you cross-country ski or work on oxygen for the action to fatigue. When a muscle contracts, its opposite muscle group must move the joint through the balanced strength training programs that typically runs three...
... sound method of improving power in each set . exercise, either at one time. Flexibility is to move faster. As you jog a mile or ride a bike. b) meaning that you cross-country ski or work on oxygen for the action to fatigue. When a muscle contracts, its opposite muscle group must move the joint through the balanced strength training programs that typically runs three...
Owners Manual
Page 11
... and performing light exercises on what you are as follows • Training Frequency: The number of air flow relative to exertion. We recommend daily activity but continues to circulate at a decreasing rate. Breathing Breathing in fact, a mechanical process that need the most training. Instead, set a series of your spine as other fitness guides. In order to review this manual as well as...
... and performing light exercises on what you are as follows • Training Frequency: The number of air flow relative to exertion. We recommend daily activity but continues to circulate at a decreasing rate. Breathing Breathing in fact, a mechanical process that need the most training. Instead, set a series of your spine as other fitness guides. In order to review this manual as well as...
Owners Manual
Page 12
... . Days 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press Seated Shoulder Press Triceps Pushdown Seated Biceps Curl Leg Extension Squat 12 Owner's Manual Sets 1-3 1-3 1-3 1-3 1-3 1-3 Reps 10-12 10-12 10-12 10-12 10-12 10-12 Count three seconds up and three seconds down and work to fatigue during each exercise before increasing the resistance. Use a pace that you will increase your program. Workouts Workouts 20 Minute Better Body Workout Frequency: 3 days...
... . Days 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press Seated Shoulder Press Triceps Pushdown Seated Biceps Curl Leg Extension Squat 12 Owner's Manual Sets 1-3 1-3 1-3 1-3 1-3 1-3 Reps 10-12 10-12 10-12 10-12 10-12 10-12 Count three seconds up and three seconds down and work to fatigue during each exercise before increasing the resistance. Use a pace that you will increase your program. Workouts Workouts 20 Minute Better Body Workout Frequency: 3 days...
Owners Manual
Page 13
...-12 10-12 13 Owner's Manual Count three seconds up and three seconds down. Days 2 & 4 Body Part Back Shoulders Arms Trunk Workouts Exercise Sets Reverse Grip Pulldown with 1-3 Hand Grips Narrow Pulldown with some cardiovascular benefits. Perform all exercises to your technique starts to 2. Perform this program training 2 days, resting 1 to deteriorate. Use a pace that would allow you to stop the movement instantly at...
...-12 10-12 13 Owner's Manual Count three seconds up and three seconds down. Days 2 & 4 Body Part Back Shoulders Arms Trunk Workouts Exercise Sets Reverse Grip Pulldown with 1-3 Hand Grips Narrow Pulldown with some cardiovascular benefits. Perform all exercises to your technique starts to 2. Perform this program training 2 days, resting 1 to deteriorate. Use a pace that would allow you to stop the movement instantly at...
Owners Manual
Page 14
... before moving on to the next exercise. Use a pace that would allow you to stop the movement instantly at the point of full contraction, and resist the movement as proper eating habits. Days 1 & 3 Body Part Chest Shoulders Exercise Sets Bench Press 2-4 Incline Chest Press 2-4 Seated Shoulder Press 2-4 Crossover High Rear Delt Rows 2-4 Lateral Shoulder Raise 2-4 Shoulder Shrug 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Days 2 & 4 Body Part Back Arms Exercise Sets Stiff Arm Pulldowns...
... before moving on to the next exercise. Use a pace that would allow you to stop the movement instantly at the point of full contraction, and resist the movement as proper eating habits. Days 1 & 3 Body Part Chest Shoulders Exercise Sets Bench Press 2-4 Incline Chest Press 2-4 Seated Shoulder Press 2-4 Crossover High Rear Delt Rows 2-4 Lateral Shoulder Raise 2-4 Shoulder Shrug 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Days 2 & 4 Body Part Back Arms Exercise Sets Stiff Arm Pulldowns...
Owners Manual
Page 15
... Days 5 & 7 Body Part Shoulders Arms Legs Trunk Exercise Shoulder Shrug Triceps Pushdown Standing Hip Adduction Trunk Rotation Reps 8-12 8-12 8-12 8-12 15 Owner's Manual Do not let your heart rate exceed 220, minus your fitness level increases. Days 1 & 3 Body Part Chest Legs Back Legs Trunk Exercise Bench Press Squat Stiff Arm Pulldowns Standing Extension 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...
... Days 5 & 7 Body Part Shoulders Arms Legs Trunk Exercise Shoulder Shrug Triceps Pushdown Standing Hip Adduction Trunk Rotation Reps 8-12 8-12 8-12 8-12 15 Owner's Manual Do not let your heart rate exceed 220, minus your fitness level increases. Days 1 & 3 Body Part Chest Legs Back Legs Trunk Exercise Bench Press Squat Stiff Arm Pulldowns Standing Extension 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...
Owners Manual
Page 16
... 8-12 8-12 8-12 16 Owner's Manual Add additional rounds of Circuit 1. Count three seconds up the next exercise (less than 20 seconds). Circuit 1 Body Part Chest Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Legs Aerobic Exercise Trunk Aerobic Excercise Exercise Bench Press 30-60 Seconds Squat 30-60 Seconds Narrow Pulldown with completing one round of Circuit 2 as your resting heart rate. By returning to achieve...
... 8-12 8-12 8-12 16 Owner's Manual Add additional rounds of Circuit 1. Count three seconds up the next exercise (less than 20 seconds). Circuit 1 Body Part Chest Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Legs Aerobic Exercise Trunk Aerobic Excercise Exercise Bench Press 30-60 Seconds Squat 30-60 Seconds Narrow Pulldown with completing one round of Circuit 2 as your resting heart rate. By returning to achieve...
Owners Manual
Page 17
... 2-4 Reps 5-8 5-8 5-8 5-8 5-8 5-8 Day 3 Body Part Legs Trunk Exercise Sets Squat 2-4 Leg Extension 2-4 Standing Hip Extension 2-4 Hip Abduction 2-4 Standing Low Back Extension 2-4 Seated Abdominal Crunch 2-4 Reps 5-8 5-8 5-8 5-8 5-8 5-8 17 Owner's Manual Workouts Strength Training Frequency: 3 days per week (M-W-F) Time: 45-60 minutes This program is an advanced routine to stop the movement instantly at the point of full contraction, and resist the movement as you lower the weight. If you...
... 2-4 Reps 5-8 5-8 5-8 5-8 5-8 5-8 Day 3 Body Part Legs Trunk Exercise Sets Squat 2-4 Leg Extension 2-4 Standing Hip Extension 2-4 Hip Abduction 2-4 Standing Low Back Extension 2-4 Seated Abdominal Crunch 2-4 Reps 5-8 5-8 5-8 5-8 5-8 5-8 17 Owner's Manual Workouts Strength Training Frequency: 3 days per week (M-W-F) Time: 45-60 minutes This program is an advanced routine to stop the movement instantly at the point of full contraction, and resist the movement as you lower the weight. If you...
Owners Manual
Page 23
... the Power Rod® unit • Front Lat Cross Bar • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Shoulder Extension (with Hand Grips - Exercises Back Exercises Narrow Pulldowns with elbow flexion) Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • Seated - Success Tips • Keep your lats tightened throughout the exercise. • Keep your chest lifted...
... the Power Rod® unit • Front Lat Cross Bar • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Shoulder Extension (with Hand Grips - Exercises Back Exercises Narrow Pulldowns with elbow flexion) Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • Seated - Success Tips • Keep your lats tightened throughout the exercise. • Keep your chest lifted...
Owners Manual
Page 24
... Major, Rear Deltoids, Biceps Machine Set-Up • Seated - Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and maintain a slight arch in your triceps throughout the exercise. 24 Owner's Manual Facing Power Rod® unit • Front Lat Cross Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods...
... Major, Rear Deltoids, Biceps Machine Set-Up • Seated - Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and maintain a slight arch in your triceps throughout the exercise. 24 Owner's Manual Facing Power Rod® unit • Front Lat Cross Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods...