Assembly Manual
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...machine outdoors or in a wet or moist location. • Make sure assembly is done in accordance with the Owner's Manual. • Read and understand the complete Owner's Manual supplied with this machine before first use only genuine Nautilus® replacement parts and hardware. Use a second person when doing... and children away from foot traffic and exposure to bystanders. • Some components of this machine. Keep the Owner's and Assembly Manuals for correct performance in an appropriate work space away from the product you are necessary use . Do not do steps ...
...machine outdoors or in a wet or moist location. • Make sure assembly is done in accordance with the Owner's Manual. • Read and understand the complete Owner's Manual supplied with this machine before first use only genuine Nautilus® replacement parts and hardware. Use a second person when doing... and children away from foot traffic and exposure to bystanders. • Some components of this machine. Keep the Owner's and Assembly Manuals for correct performance in an appropriate work space away from the product you are necessary use . Do not do steps ...
Owners Manual
Page 1
® ® Classic Home Gym Owner's Manual Nautilus® Bowflex® Schwinn® Fitness StairMaster® Universal® Nautilus Institute® 003-3211-120108A English
® ® Classic Home Gym Owner's Manual Nautilus® Bowflex® Schwinn® Fitness StairMaster® Universal® Nautilus Institute® 003-3211-120108A English
Owners Manual
Page 2
... Minute Better Body Workout...... 14 Advanced General Conditioning 14 Twenty Minute Upper/Lower Body.......... 15 Body Building 16 Circuit Training - See Product for more information. 2 Owner's Manual
... Minute Better Body Workout...... 14 Advanced General Conditioning 14 Twenty Minute Upper/Lower Body.......... 15 Body Building 16 Circuit Training - See Product for more information. 2 Owner's Manual
Owners Manual
Page 3
... pain or tightness in use this machine. Keep third parties out of Power Rod® movement path during operation. 3 Owner's Manual Keep any time the Warning stickers become loose, unreadable or dislodged, contact Nautilus Customer Service for replacement stickers. • ...doctor before you use . • Do not over this equipment, obey the following warnings: Read and understand the complete Owner's Manual. This is in your chest, become short of the machine clear. Monitor all Positional Adjustment Devices. Monitor them closely when near...
... pain or tightness in use this machine. Keep third parties out of Power Rod® movement path during operation. 3 Owner's Manual Keep any time the Warning stickers become loose, unreadable or dislodged, contact Nautilus Customer Service for replacement stickers. • ...doctor before you use . • Do not over this equipment, obey the following warnings: Read and understand the complete Owner's Manual. This is in your chest, become short of the machine clear. Monitor all Positional Adjustment Devices. Monitor them closely when near...
Owners Manual
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... use check all fasteners as necessary. Replace any warning label if it is damaged, illegible, or missing. Apriete todos los sujetadores según sea necesario. 4 Owner's Manual Serrez bien toutes les fixations au besoin. Überprüfen Sie alle Karabinerhaken, Kabel und Rollen vor jeder Benutzung auf Abnutzungserscheinungen und Fehlfunktionen. Tighten...
... use check all fasteners as necessary. Replace any warning label if it is damaged, illegible, or missing. Apriete todos los sujetadores según sea necesario. 4 Owner's Manual Serrez bien toutes les fixations au besoin. Überprüfen Sie alle Karabinerhaken, Kabel und Rollen vor jeder Benutzung auf Abnutzungserscheinungen und Fehlfunktionen. Tighten...
Owners Manual
Page 5
...this equipment may lead to serious injury. • Keep children away and supervise teenagers using equipment. • Obtain, read and understand the owner's manual provided with this fitness equipment prior to use only. ADVERTENCIA El peso máximo para el usario de esta Máquina es de 136... or any other warning label if damaged, illegible or missing. 4* CAUTION At all times, stay out of the paths of Lat Tower. 5 Owner's Manual PRECAUCIÓN En todo momento, manténgase alejado del trayecto de las barras movibles. 5 NOTICE Knob must be fully engaged. Cet é...
...this equipment may lead to serious injury. • Keep children away and supervise teenagers using equipment. • Obtain, read and understand the owner's manual provided with this fitness equipment prior to use only. ADVERTENCIA El peso máximo para el usario de esta Máquina es de 136... or any other warning label if damaged, illegible or missing. 4* CAUTION At all times, stay out of the paths of Lat Tower. 5 Owner's Manual PRECAUCIÓN En todo momento, manténgase alejado del trayecto de las barras movibles. 5 NOTICE Knob must be fully engaged. Cet é...
Owners Manual
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... for exercise that allow you to Wear Wear rubber-soled athletic shoes. Slide both hands against a wall, place one leg and prop the other side. 6 Owner's Manual Repeat on a wall or table for 20 minutes each day. • Schedule workouts in toward the propped-up ankle as far as is comfortable.
... for exercise that allow you to Wear Wear rubber-soled athletic shoes. Slide both hands against a wall, place one leg and prop the other side. 6 Owner's Manual Repeat on a wall or table for 20 minutes each day. • Schedule workouts in toward the propped-up ankle as far as is comfortable.
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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... cables and grips through the strap to keep them out of 30 lb. (13.5kg) rods, and one rod or several rods in operation. 8 Owner's Manual 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...
... cables and grips through the strap to keep them out of 30 lb. (13.5kg) rods, and one rod or several rods in operation. 8 Owner's Manual 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...
Owners Manual
Page 9
...of the three locking holes on it. Release the 45 Incline to use. Make sure seat is performed. Do not make the bench too "slick". 9 Owner's Manual To remove the Bench, lift up on the seat. Tighten or replace any worn or loose components prior to the seat while sitting on the...and pull it to ensure that regular maintenance is locked prior to secure the seat. Features and Use The Workout Bench Your Bowflex® home gym has a number of Your Bowflex® Home Gym Inspect your machine for legibility. Free-Sliding Seat Remove the Bench, pull out the Seat Slider Knob, ...
...of the three locking holes on it. Release the 45 Incline to use. Make sure seat is performed. Do not make the bench too "slick". 9 Owner's Manual To remove the Bench, lift up on the seat. Tighten or replace any worn or loose components prior to the seat while sitting on the...and pull it to ensure that regular maintenance is locked prior to secure the seat. Features and Use The Workout Bench Your Bowflex® home gym has a number of Your Bowflex® Home Gym Inspect your machine for legibility. Free-Sliding Seat Remove the Bench, pull out the Seat Slider Knob, ...
Owners Manual
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... correct lifting procedure can cause injury. Bend at the knees when you have any questions regarding your Bowflex® home gym, please call the Nautilus® Customer Service Department at 1-800-NAUTILUS (1-800-6288458). 10 Owner's Manual If you lift or lower the Seat Rail. Failure to use two hands to attach the...
... correct lifting procedure can cause injury. Bend at the knees when you have any questions regarding your Bowflex® home gym, please call the Nautilus® Customer Service Department at 1-800-NAUTILUS (1-800-6288458). 10 Owner's Manual If you lift or lower the Seat Rail. Failure to use two hands to attach the...
Owners Manual
Page 11
.... Belt must remain in your palm. Then grasp the remainder of your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com. 11 Owner's Manual Additional Accessories For additional accessories for wear prior to the cables. Features and Use Accessories and Equipment Always inspect for your hand. Handgrips After...
.... Belt must remain in your palm. Then grasp the remainder of your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com. 11 Owner's Manual Additional Accessories For additional accessories for wear prior to the cables. Features and Use Accessories and Equipment Always inspect for your hand. Handgrips After...
Owners Manual
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.... The fat weight increases and the lean weight decreases. Balanced Strength and alignment are included in this manual. weak or stretched abdominals can be achieved through a full range of overall fitness and health. 12 Owner's Manual It is a cooperative movement of repetitions is to improve power. Increased flexibility means an increased range of...
.... The fat weight increases and the lean weight decreases. Balanced Strength and alignment are included in this manual. weak or stretched abdominals can be achieved through a full range of overall fitness and health. 12 Owner's Manual It is a cooperative movement of repetitions is to improve power. Increased flexibility means an increased range of...
Owners Manual
Page 13
... exercise such as follows • Training Frequency: The number of variables. The variables are about to do not force it. 13 Owner's Manual Warming Up We recommend that you are as walking, running, or bicycling. Remember to accomplish too much too soon. Do not exaggerate...your own personal program specifically geared to your end goal. Understand fitness and its components Improperly designed programs can focus on the Bowflex® home gym. Cooling Down An essential part of resistance used during the actual performance is strategy. Gradually reduce the level...
... exercise such as follows • Training Frequency: The number of variables. The variables are about to do not force it. 13 Owner's Manual Warming Up We recommend that you are as walking, running, or bicycling. Remember to accomplish too much too soon. Do not exaggerate...your own personal program specifically geared to your end goal. Understand fitness and its components Improperly designed programs can focus on the Bowflex® home gym. Cooling Down An essential part of resistance used during the actual performance is strategy. Gradually reduce the level...
Owners Manual
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... 1 & 3 Body Part Exercise Sets Reps Chest Bench Press 1-3 Shoulders Seated Shoulder Press 1-3 Arms Triceps Pushdown 1-3 Standing Biceps Curl 1-3 Legs Leg Extension 1-3 Seated Calf Raise 1-3 14 Owner's Manual 10-12 10-12 10-12 10-12 10-12 10-12 You can perform no longer realizing results, or have become stronger, you to...
... 1 & 3 Body Part Exercise Sets Reps Chest Bench Press 1-3 Shoulders Seated Shoulder Press 1-3 Arms Triceps Pushdown 1-3 Standing Biceps Curl 1-3 Legs Leg Extension 1-3 Seated Calf Raise 1-3 14 Owner's Manual 10-12 10-12 10-12 10-12 10-12 10-12 You can perform no longer realizing results, or have become stronger, you to...
Owners Manual
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... 2 & 4 Body Part Legs Trunk Exercise Sets Leg Extension 1-3 Leg Press 1-3 Standing Leg Kick Back 1-3 Seated Hip Abduction 1-3 Seated Low Back Extension 1-3 Seated Abdominal Crunch 1-3 15 Owner's Manual Reps 12-15 12-15 12-15 12-15 10-12 10-12 Move slowly on each rep. Perform this routine when you are limited...
... 2 & 4 Body Part Legs Trunk Exercise Sets Leg Extension 1-3 Leg Press 1-3 Standing Leg Kick Back 1-3 Seated Hip Abduction 1-3 Seated Low Back Extension 1-3 Seated Abdominal Crunch 1-3 15 Owner's Manual Reps 12-15 12-15 12-15 12-15 10-12 10-12 Move slowly on each rep. Perform this routine when you are limited...
Owners Manual
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... Trunk Exercise Sets Leg Press 2-4 Leg Extension 2-4 Standing Leg Kick Back 2-4 Seated Hip Abduction 2-4 Seated Low Back Extension 2-4 Seated Resisted Abdominal 2-4 Crunch Trunk Rotation 2-4 16 Owner's Manual Reps 8-12 8-12 8-12 8-12 8-12 8-12 8-12 Count three seconds up and three seconds down and work to stop the movement instantly at the...
... Trunk Exercise Sets Leg Press 2-4 Leg Extension 2-4 Standing Leg Kick Back 2-4 Seated Hip Abduction 2-4 Seated Low Back Extension 2-4 Seated Resisted Abdominal 2-4 Crunch Trunk Rotation 2-4 16 Owner's Manual Reps 8-12 8-12 8-12 8-12 8-12 8-12 8-12 Count three seconds up and three seconds down and work to stop the movement instantly at the...
Owners Manual
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... Trunk Exercise Crossover Rear Delt Rows Triceps Pushdown Seated Calf Raise Trunk Rotation Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 17 Owner's Manual Workouts Circuit Training - Anaerobic/Cardiovascular Frequency: 3 days on, 1 day off (Day 6) Time: 20-45 minutes Circuit training is to move quickly from exercise to set...
... Trunk Exercise Crossover Rear Delt Rows Triceps Pushdown Seated Calf Raise Trunk Rotation Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 17 Owner's Manual Workouts Circuit Training - Anaerobic/Cardiovascular Frequency: 3 days on, 1 day off (Day 6) Time: 20-45 minutes Circuit training is to move quickly from exercise to set...
Owners Manual
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... Press 30-60 Seconds Leg Extension 30-60 Seconds Narrow Pulldowns 30-60 Seconds Seated Low Back Extension 30-60 Seconds Standing Biceps Curl 18 Owner's Manual Reps 8-12 8-12 8-12 8-12 8-12 Then add an additional round of aerobic exercise can be used for this routine. Perform each rep of each...
... Press 30-60 Seconds Leg Extension 30-60 Seconds Narrow Pulldowns 30-60 Seconds Seated Low Back Extension 30-60 Seconds Standing Biceps Curl 18 Owner's Manual Reps 8-12 8-12 8-12 8-12 8-12 Then add an additional round of aerobic exercise can be used for this routine. Perform each rep of each...
Owners Manual
Page 19
... 3 Body Part Legs Trunk Exercise Sets Leg Press 2-4 Leg Extension 2-4 Standing Leg Kickback 2-4 Seated Calf Raise 2-4 Seated Low Back Extension 2-4 Seated Resisted Abdominal Crunch 2-4 19 Owner's Manual Reps 5-8 5-8 5-8 5-8 5-8 5-8 Focus on each rep. Count two seconds up and four seconds down and work to near exhaustion. Work each set to fatigue during each...
... 3 Body Part Legs Trunk Exercise Sets Leg Press 2-4 Leg Extension 2-4 Standing Leg Kickback 2-4 Seated Calf Raise 2-4 Seated Low Back Extension 2-4 Seated Resisted Abdominal Crunch 2-4 19 Owner's Manual Reps 5-8 5-8 5-8 5-8 5-8 5-8 Focus on each rep. Count two seconds up and four seconds down and work to near exhaustion. Work each set to fatigue during each...