Assembly Manual
Page 3
...and follow the Warning and Safety labels attached to use . Stand off to handle. • Never use . system is appropriate for experimenting Bowflex® Blaze™ home gym. Exercises not in the folded position. 1 Do not remove these labels. If you need replacement labels, please call a...properly attached, • Set up Power Rod® caps do not stand • Inspect your physician or health care professional. If you are physically able to the side while attaching rods. Tighten or replace directly looking over the top of the Bowflex® Blaze™ home gym....
...and follow the Warning and Safety labels attached to use . Stand off to handle. • Never use . system is appropriate for experimenting Bowflex® Blaze™ home gym. Exercises not in the folded position. 1 Do not remove these labels. If you need replacement labels, please call a...properly attached, • Set up Power Rod® caps do not stand • Inspect your physician or health care professional. If you are physically able to the side while attaching rods. Tighten or replace directly looking over the top of the Bowflex® Blaze™ home gym....
Assembly Manual
Page 7
Assembly Guide Step 1 - Base Platform • Item #H - (4) 3/8" X 3" Button Head Screws • Item #N - (8) 3/8" Washers • Item #O - (4) 3/8" Nylock Nuts Set the Base Platform (Item #2) onto the floor as shown in Figure 2. Place (4) 3/8" Washers over the ends of (4) 3/8" X 3/4" Button Head Screws (Item #E) - Figure 1 Mounting Channels Forward ...
Assembly Guide Step 1 - Base Platform • Item #H - (4) 3/8" X 3" Button Head Screws • Item #N - (8) 3/8" Washers • Item #O - (4) 3/8" Nylock Nuts Set the Base Platform (Item #2) onto the floor as shown in Figure 2. Place (4) 3/8" Washers over the ends of (4) 3/8" X 3/4" Button Head Screws (Item #E) - Figure 1 Mounting Channels Forward ...
Assembly Manual
Page 10
... • Item #N - (4) 3/8" Washers • Item #O - (2) 3/8" Nylock Nuts Line up holes, and secure by placing (1) 3/8" Washer and (1) 3/8" Nylock Nut (Item #O) over the end of each screw. Set aside until the Pull Pin is on the Seat Bracket, and then insert the Seat Rail through the lined up the holes in Figure 7. Seat...
... • Item #N - (4) 3/8" Washers • Item #O - (2) 3/8" Nylock Nuts Line up holes, and secure by placing (1) 3/8" Washer and (1) 3/8" Nylock Nut (Item #O) over the end of each screw. Set aside until the Pull Pin is on the Seat Bracket, and then insert the Seat Rail through the lined up the holes in Figure 7. Seat...
Owners Manual
Page 5
...W(2.6 m x 2 m) of free space for any light-headedness, dizziness, allowed to use dumbbells or other weight Safety labels attached to your Bowflex® Blaze™ • Read the owner's manual and follow the Warning and • Never use the equipment, their mental or shortness of breath while...• Never allow others in excess of 300 pounds (136 kg). into account. home gym. • Set up and use your Bowflex® equipment to incrementally increase the Blaz��e™���h�o�m��e��g...
...W(2.6 m x 2 m) of free space for any light-headedness, dizziness, allowed to use dumbbells or other weight Safety labels attached to your Bowflex® Blaze™ • Read the owner's manual and follow the Warning and • Never use the equipment, their mental or shortness of breath while...• Never allow others in excess of 300 pounds (136 kg). into account. home gym. • Set up and use your Bowflex® equipment to incrementally increase the Blaz��e™���h�o�m��e��g...
Owners Manual
Page 11
... them out of the way. If you are not using your desired resistance level. To order additional 50 lb. (22.5 kg) Power Rod® sets please call 1-800-NAUTILUS (1-800-628-8458) 11 Your rods are made from crossing over the tops of 50 lb. (22.5 kg) rods, respectively... with a protective black rubber coating. Hooking up the next closest rod through the same cable hook. Adjusting And Understanding The Resistance The standard Bowflex® Blaze™ home gym comes with your cables and grips through that rod cap. Use the rod binding strap included with 210 pounds (95 kg...
... them out of the way. If you are not using your desired resistance level. To order additional 50 lb. (22.5 kg) Power Rod® sets please call 1-800-NAUTILUS (1-800-628-8458) 11 Your rods are made from crossing over the tops of 50 lb. (22.5 kg) rods, respectively... with a protective black rubber coating. Hooking up the next closest rod through the same cable hook. Adjusting And Understanding The Resistance The standard Bowflex® Blaze™ home gym comes with your cables and grips through that rod cap. Use the rod binding strap included with 210 pounds (95 kg...
Owners Manual
Page 15
...and focus them. Here are some fitness components that are the result of the back will create the greatest changes in all day. Each set of fat weight (fat) to apply this manual. Endurance training addresses the slow twitch, endurance muscle fibers, which depend on your sport ...groceries or lift a small child. It comes into play when you pick up a heavy bag of contracting the muscles faster rather than the set , three sets to each set . Flexibility comes into play in your standing and sitting posture, and in the kitchen. It is a critical component of exercise, either at...
...and focus them. Here are some fitness components that are the result of the back will create the greatest changes in all day. Each set of fat weight (fat) to apply this manual. Endurance training addresses the slow twitch, endurance muscle fibers, which depend on your sport ...groceries or lift a small child. It comes into play when you pick up a heavy bag of contracting the muscles faster rather than the set , three sets to each set . Flexibility comes into play in your standing and sitting posture, and in the kitchen. It is a critical component of exercise, either at...
Owners Manual
Page 16
... the time you determine your current abilities. Identify your repetition. • Training Volume: The number of repetitions and sets performed. • Rest intervals: The time you rest between workouts. We recommend daily activity but so is easy, as long as ...that fits and enhances your cardiovascular component: Any fitness program must experiment with aerobic exercise such as walking, running, or bicycling. 16 Instead, set a series of resistance used during your goals: Goals are critical to choosing and designing an exercise program that need the most training. The ...
... the time you determine your current abilities. Identify your repetition. • Training Volume: The number of repetitions and sets performed. • Rest intervals: The time you rest between workouts. We recommend daily activity but so is easy, as long as ...that fits and enhances your cardiovascular component: Any fitness program must experiment with aerobic exercise such as walking, running, or bicycling. 16 Instead, set a series of resistance used during your goals: Goals are critical to choosing and designing an exercise program that need the most training. The ...
Owners Manual
Page 42
... legs are in a "seated" position, as shown above, your knees and hips at 90o angles. • If maintaining this position is difficult, adjust to each set. Action • Tighten your abs, and slowly curl your hips toward your rib cage. Start • Lie on the Bench with your head toward the...
... legs are in a "seated" position, as shown above, your knees and hips at 90o angles. • If maintaining this position is difficult, adjust to each set. Action • Tighten your abs, and slowly curl your hips toward your rib cage. Start • Lie on the Bench with your head toward the...
Owners Manual
Page 43
Maintain normal neck posture. • Tighten your abs throughout the entire exercise, relaxing only at the end of each set . • Move slowly to the front of your pelvis. • Crunch as deeply as you can without exaggerating breathing. Move as far ...normal arch. Action • Tighten your abs on the floor. Keep your knees and hips bent and your feet flat on the side of each set . • Move slowly to the Start position without exaggerating breathing. Abdominal Exercises Seated (Resisted) Abdominal Crunch-Spinal Flexion Muscles worked: Rectus Abdominus and...
Maintain normal neck posture. • Tighten your abs throughout the entire exercise, relaxing only at the end of each set . • Move slowly to the front of your pelvis. • Crunch as deeply as you can without exaggerating breathing. Move as far ...normal arch. Action • Tighten your abs on the floor. Keep your knees and hips bent and your feet flat on the side of each set . • Move slowly to the Start position without exaggerating breathing. Abdominal Exercises Seated (Resisted) Abdominal Crunch-Spinal Flexion Muscles worked: Rectus Abdominus and...
Owners Manual
Page 62
...your after , you should follow these figures on the following chart to grasp firmly with the thumb and forefinger a fold of contact with the same setting behind you. 2) Make sure you until he can do. Keep your feet 8" (20 cm) apart in millimeters. Clamp the jaws over the ...them on the line below. The numbers and the tape measurements are great, but to suck in your stomach. 5) Interlace your height in both sets of yourself is not difficult, but actually seeing differences from you stand against an uncluttered, light background. 3) Have the person taking the picture stand...
...your after , you should follow these figures on the following chart to grasp firmly with the thumb and forefinger a fold of contact with the same setting behind you. 2) Make sure you until he can do. Keep your feet 8" (20 cm) apart in millimeters. Clamp the jaws over the ...them on the line below. The numbers and the tape measurements are great, but to suck in your stomach. 5) Interlace your height in both sets of yourself is not difficult, but actually seeing differences from you stand against an uncluttered, light background. 3) Have the person taking the picture stand...
Owners Manual
Page 66
.... We suggest you substitute Rear Deltoid Rows for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Exercise Sets Reps Leg Curl 1 8-12 Leg Extension 1 8-12 Bench Press 1 8-12 Lying Biceps Curl 1 8-12 Seated Shoulder Press 1 8-12 Rear... Rows* 1 8-12 Seated Triceps Extension 1 8-12 Seated Abdominal Crunch 1 8-12 GUIDELINES Week 5&6 All exercises should be practiced with one set of 8 to a minimum, no longer than 30 minutes to complete. Keep the motion slow and smooth. Keep the time between exercises to...
.... We suggest you substitute Rear Deltoid Rows for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Exercise Sets Reps Leg Curl 1 8-12 Leg Extension 1 8-12 Bench Press 1 8-12 Lying Biceps Curl 1 8-12 Seated Shoulder Press 1 8-12 Rear... Rows* 1 8-12 Seated Triceps Extension 1 8-12 Seated Abdominal Crunch 1 8-12 GUIDELINES Week 5&6 All exercises should be practiced with one set of 8 to a minimum, no longer than 30 minutes to complete. Keep the motion slow and smooth. Keep the time between exercises to...
Owners Manual
Page 77
EXERCISE Bench Sets Reps Resistance Sets Reps Resistance DATE DATE 2 10, 9 120, 130 Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance DATE DATE DATE DATE 77 Exercise Log Please feel free to make copies of this chart to continue your exercise log.
EXERCISE Bench Sets Reps Resistance Sets Reps Resistance DATE DATE 2 10, 9 120, 130 Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance DATE DATE DATE DATE 77 Exercise Log Please feel free to make copies of this chart to continue your exercise log.