Assembly Manual
Page 7
Parts Item Qty Description 1 4 End Cap 2 1 Manual Kit 3 1 Single Function Handgrips 4 1 Exercise Placard 5 1 Hardware Bag 6 1 Leg Press Belt 7 1 Multi Function Handgrips 8 1 Bench Cushion 9 1 Base Assembly 10 1 Lat Cross Bar Assembly 11 1 Upper Lat Tower 12 1 Sliding Seat 13 1 Lower Lat Tower 14 1 Chest Bar with Pulleys 15 1 Seat Rail Assembly 16 1 Rod Pack 17 4 Foam Roller Pad 18 1 Short Roller Tube 19 1 Long Roller Tube 20 1 Seat Slider 21 1 Rod Box End Plate 22 1 Leg Extension Assembly 7 Assembly Manual
Parts Item Qty Description 1 4 End Cap 2 1 Manual Kit 3 1 Single Function Handgrips 4 1 Exercise Placard 5 1 Hardware Bag 6 1 Leg Press Belt 7 1 Multi Function Handgrips 8 1 Bench Cushion 9 1 Base Assembly 10 1 Lat Cross Bar Assembly 11 1 Upper Lat Tower 12 1 Sliding Seat 13 1 Lower Lat Tower 14 1 Chest Bar with Pulleys 15 1 Seat Rail Assembly 16 1 Rod Pack 17 4 Foam Roller Pad 18 1 Short Roller Tube 19 1 Long Roller Tube 20 1 Seat Slider 21 1 Rod Box End Plate 22 1 Leg Extension Assembly 7 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 4 Features and Use 6 How Often Should You Exercise 6 What to Wear 6 Stretching 6 Power Rod® Resistance 8 Connecting Rods to Fitness 33 Fast ...by US and Foreign Patents and Patents Pending. Anaerobic/ Cardiovascular 17 True Aerobic Circuit Training 18 Stength Training 19 Exercises 20 Bench Press 20 Decline Bench Press 21 Incline Bench Press 21 Seated Shoulder Press 22 Front Shoulder Raise 22...
See Product for more information. 2 Owner's Manual Table of Contents Specifications 2 Important Safety Instructions 3 Safety Warning Labels 4 Features and Use 6 How Often Should You Exercise 6 What to Wear 6 Stretching 6 Power Rod® Resistance 8 Connecting Rods to Fitness 33 Fast ...by US and Foreign Patents and Patents Pending. Anaerobic/ Cardiovascular 17 True Aerobic Circuit Training 18 Stength Training 19 Exercises 20 Bench Press 20 Decline Bench Press 21 Incline Bench Press 21 Seated Shoulder Press 22 Front Shoulder Raise 22...
Owners Manual
Page 3
... before you use if you feel faint. This machine contains moving parts. • Always wear rubber soled athletic shoes when you start an exercise program. Make sure that move and appear dangerous to adults can appear safe to children. • Consult a physician before you use ,...machine with your chest, become loose, unreadable or dislodged, contact Nautilus Customer Service for access and passage around and emergency dismounts from this manual. • Do not use only. • Do not wear loose clothing or jewelry. Before using this space when machine is ...
... before you use if you feel faint. This machine contains moving parts. • Always wear rubber soled athletic shoes when you start an exercise program. Make sure that move and appear dangerous to adults can appear safe to children. • Consult a physician before you use ,...machine with your chest, become loose, unreadable or dislodged, contact Nautilus Customer Service for access and passage around and emergency dismounts from this manual. • Do not use only. • Do not wear loose clothing or jewelry. Before using this space when machine is ...
Owners Manual
Page 6
...a week for the other side. • Hamstring - You will need the appropriate clothes for balance. Repeat on a wall or table for exercise that allow you do not want to move freely. Try to work out even when you to . Put your left hand on other leg ... - Slide both hands against a wall, place one leg and prop the other side. 6 Owner's Manual Reach you right hand behind you. Contact your doctor before starting your buttocks until you start an exercise program. Repeat for 20 minutes each day. • Schedule workouts in your right ankle, pull it gently...
...a week for the other side. • Hamstring - You will need the appropriate clothes for balance. Repeat on a wall or table for exercise that allow you do not want to move freely. Try to work out even when you to . Put your left hand on other leg ... - Slide both hands against a wall, place one leg and prop the other side. 6 Owner's Manual Reach you right hand behind you. Contact your doctor before starting your buttocks until you start an exercise program. Repeat for 20 minutes each day. • Schedule workouts in your right ankle, pull it gently...
Owners Manual
Page 9
To adjust the seat, pull out the Seat Slider Knob, then slide the seat to use. Do not make the bench too "slick". 9 Owner's Manual Flat Bench The Flat bench position is regularly examined for legibility. The safety and integrity designed into a machine can make any worn or loose components ... pull it away from the Seat. Pay close attention to use automotive cleaner, which can only be used for most of the exercises. Features and Use The Workout Bench Your Bowflex® home gym has a number of the three locking holes on the seat. Make sure seat is made. Do not stand...
To adjust the seat, pull out the Seat Slider Knob, then slide the seat to use. Do not make the bench too "slick". 9 Owner's Manual Flat Bench The Flat bench position is regularly examined for legibility. The safety and integrity designed into a machine can make any worn or loose components ... pull it away from the Seat. Pay close attention to use automotive cleaner, which can only be used for most of the exercises. Features and Use The Workout Bench Your Bowflex® home gym has a number of the three locking holes on the seat. Make sure seat is made. Do not stand...
Owners Manual
Page 10
... when you lift or lower the Seat Rail. Bend at 1-800-NAUTILUS (1-800-6288458). 10 Owner's Manual Failure to use two hands to support the Seat Rail with the rod binding strap. 3. Remove the ... to lift and lower the Seat Rail. This can cause injury. If you have any questions regarding your Bowflex® home gym, please call the Nautilus® Customer Service Department at the knees when you lift or... the Power Rod® unit with one hand when performing this operation. Failure to exercise when the seat rail is in the side of the Seat Rail Bracket. Always use correct lifting procedure can...
... when you lift or lower the Seat Rail. Bend at 1-800-NAUTILUS (1-800-6288458). 10 Owner's Manual Failure to use two hands to support the Seat Rail with the rod binding strap. 3. Remove the ... to lift and lower the Seat Rail. This can cause injury. If you have any questions regarding your Bowflex® home gym, please call the Nautilus® Customer Service Department at the knees when you lift or... the Power Rod® unit with one hand when performing this operation. Failure to exercise when the seat rail is in the side of the Seat Rail Bracket. Always use correct lifting procedure can...
Owners Manual
Page 11
The Standard Grip also is used for Hammer Grip exercises, when you perform utilize this grip. Leg Press Belt Wear the Leg Press Belt ...1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com. 11 Owner's Manual Belt must remain in your foot. Features and Use Accessories and Equipment Always inspect for exercises like front shoulder raises or any exercise where your palm is facing down. Then grasp...your palm. Standard Grip: Grasp the grip and cuff together to not fall from arch during exercise. Hand Cuff Grip: Slip your hand through the cuff of the handle and slide the foam grip against the ...
The Standard Grip also is used for Hammer Grip exercises, when you perform utilize this grip. Leg Press Belt Wear the Leg Press Belt ...1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com. 11 Owner's Manual Belt must remain in your foot. Features and Use Accessories and Equipment Always inspect for exercises like front shoulder raises or any exercise where your palm is facing down. Then grasp...your palm. Standard Grip: Grasp the grip and cuff together to not fall from arch during exercise. Hand Cuff Grip: Slip your hand through the cuff of the handle and slide the foam grip against the ...
Owners Manual
Page 12
...for the top shelf in the 3-5 repetition range. The following fitness guidelines will help you need a balance of strength between exercise sessions, the muscle overcompensates for muscle strength will generally increase muscle size and aerobic conditioning will round the shoulders; Each set...a rest interval that you execute an overhand serve or stretch for the action to fatigue. Cardiovascular Endurance is followed by this manual. Body Compositionis a cooperative movement of opposite muscle groups. The fat weight increases and the lean weight decreases. Performing these ...
...for the top shelf in the 3-5 repetition range. The following fitness guidelines will help you need a balance of strength between exercise sessions, the muscle overcompensates for muscle strength will generally increase muscle size and aerobic conditioning will round the shoulders; Each set...a rest interval that you execute an overhand serve or stretch for the action to fatigue. Cardiovascular Endurance is followed by this manual. Body Compositionis a cooperative movement of opposite muscle groups. The fat weight increases and the lean weight decreases. Performing these ...
Owners Manual
Page 13
...Volume: The number of smaller achievable goals. Here are several combinations of the exercise routine is the cool down. Allow breathing to your own program there are some time to do not force it. 13 Owner's Manual It's important not to rush the process and try to gradually move yourself...An essential part of variables. Breathing Breathing in or out during your breath. Put first things first During each session, first work on the Bowflex® home gym. The variables are critical to sit and relax, so that blood does not accumulate in one muscle group, but so ...
...Volume: The number of smaller achievable goals. Here are several combinations of the exercise routine is the cool down. Allow breathing to your own program there are some time to do not force it. 13 Owner's Manual It's important not to rush the process and try to gradually move yourself...An essential part of variables. Breathing Breathing in or out during your breath. Put first things first During each session, first work on the Bowflex® home gym. The variables are critical to sit and relax, so that blood does not accumulate in one muscle group, but so ...
Owners Manual
Page 14
... 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 Count three seconds up and three seconds down and work to two sets .... You can increase your volume by performing one . Move slowly on to stop the movement instantly at any point in performing the exercise techniques of each exercise. As you become just plain bored, it is time to change your technique before moving on each set of the above workout and...
... 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 Count three seconds up and three seconds down and work to two sets .... You can increase your volume by performing one . Move slowly on to stop the movement instantly at any point in performing the exercise techniques of each exercise. As you become just plain bored, it is time to change your technique before moving on each set of the above workout and...
Owners Manual
Page 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 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 ...Perform this routine when you perform. Perform all exercises to stop the movement instantly at the point that combines muscle conditioning with some ...
...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 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 ...Perform this routine when you perform. Perform all exercises to stop the movement instantly at the point that combines muscle conditioning with some ...
Owners Manual
Page 16
... Crossover Rear Delt Row 2-4 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 Exercise Sets Back Arms Seated Lat Row 2-4 Narrow 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...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 Focus on each set . Rest 30-60 seconds between each rep....
... Crossover Rear Delt Row 2-4 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 Exercise Sets Back Arms Seated Lat Row 2-4 Narrow 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...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 Focus on each set . Rest 30-60 seconds between each rep....
Owners Manual
Page 17
...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 One circuit equals one round of each exercise slowly. Add additional rounds of Circuit 2 as it takes to achieve the benefits of strength training and cardiovascular training in one ... level increases. 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. Perform each rep of Circuit 2. The idea is a great way to set...
...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 One circuit equals one round of each exercise slowly. Add additional rounds of Circuit 2 as it takes to achieve the benefits of strength training and cardiovascular training in one ... level increases. 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. Perform each rep of Circuit 2. The idea is a great way to set...
Owners Manual
Page 18
... 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 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 By returning to an aerobic exercise between sets as it takes to achieve the benefits of Circuit 1. Perform each set of Circuit 2...
... 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 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 By returning to an aerobic exercise between sets as it takes to achieve the benefits of Circuit 1. Perform each set of Circuit 2...
Owners Manual
Page 19
...of full contraction, and resist the movement as you should increase your resistance 5 lbs and decrease your exercise techniques. This is designed to emphasize overall strength development. Use a pace that would allow you have progressed...5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Day 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 Rest 60-120 seconds between each rep. Work each ...
...of full contraction, and resist the movement as you should increase your resistance 5 lbs and decrease your exercise techniques. This is designed to emphasize overall strength development. Use a pace that would allow you have progressed...5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Day 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 Rest 60-120 seconds between each rep. Work each ...
Owners Manual
Page 20
Only exercises included in this manual or in this manual are recommended for stability. All exercises in written materials authorized and supplied by Bowflex® are based on the calibrated resistance and capacity levels of motion. • Keep your knees bent, feet flat on the machine, seat or base frame platform while exercising. Shoulder Horizontal... on the floor, head back against the bench. • Keep your shoulder blades pinched together and maintain good spinal alignment. 20 Owner's Manual Chest Exercises Bench Press - Exercises Keep your range of this machine.
Only exercises included in this manual or in this manual are recommended for stability. All exercises in written materials authorized and supplied by Bowflex® are based on the calibrated resistance and capacity levels of motion. • Keep your knees bent, feet flat on the machine, seat or base frame platform while exercising. Shoulder Horizontal... on the floor, head back against the bench. • Keep your shoulder blades pinched together and maintain good spinal alignment. 20 Owner's Manual Chest Exercises Bench Press - Exercises Keep your range of this machine.
Owners Manual
Page 21
...45° incline. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Exercises Chest Exercises Decline Bench Press - Success Tips • Maintain a 90° angle between your upper arms and torso at the start of ... not let your elbows travel behind your shoulders. • Keep your shoulder blades pinched together and maintain good spinal alignment. 21 Owner's Manual Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Adjust the bench to a 45...
...45° incline. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Exercises Chest Exercises Decline Bench Press - Success Tips • Maintain a 90° angle between your upper arms and torso at the start of ... not let your elbows travel behind your shoulders. • Keep your shoulder blades pinched together and maintain good spinal alignment. 21 Owner's Manual Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Adjust the bench to a 45...
Owners Manual
Page 22
... the floor. • Do not increase the arch in your spine steady and tight. • Your arms may be moved alternately or together. 22 Owner's Manual Success Tips • Keep your abdominals tight and maintain good spinal alignment with a slight arch in your lower back. • Keep your knees bent and... your abdominals tight and maintain good spinal alignment. • Keep tension in your lower back as you return to the Power Rod® resistance rods. Exercises Shoulder Exercises Seated Shoulder Press -
... the floor. • Do not increase the arch in your spine steady and tight. • Your arms may be moved alternately or together. 22 Owner's Manual Success Tips • Keep your abdominals tight and maintain good spinal alignment with a slight arch in your lower back. • Keep your knees bent and... your abdominals tight and maintain good spinal alignment. • Keep tension in your lower back as you return to the Power Rod® resistance rods. Exercises Shoulder Exercises Seated Shoulder Press -
Owners Manual
Page 23
... • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Exercises Shoulder Exercises Scapular Retraction Muscles Worked Middle Trapezius, Rhomboids Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach... spine aligned and a slight arch in your lower back. • Do not use your shoulder blades pinched together and maintain good spinal alignment. 23 Owner's Manual
... • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Exercises Shoulder Exercises Scapular Retraction Muscles Worked Middle Trapezius, Rhomboids Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach... spine aligned and a slight arch in your lower back. • Do not use your shoulder blades pinched together and maintain good spinal alignment. 23 Owner's Manual
Owners Manual
Page 24
...onto forearm. • Release your shoulder blades at the top of each rep. • Initiate each new rep by depressing your shoulder blades. 24 Owner's Manual Success Tips • Keep your knees bent and your feet flat on the floor. • Keep your spine aligned, abs tight and a slight arch ...in your lower back. • Keep your lats tightened throughout the exercise. • Release your shoulder blades at the top of each rep. • Initiate each new rep by depressing your shoulder blades.
...onto forearm. • Release your shoulder blades at the top of each rep. • Initiate each new rep by depressing your shoulder blades. 24 Owner's Manual Success Tips • Keep your knees bent and your feet flat on the floor. • Keep your spine aligned, abs tight and a slight arch ...in your lower back. • Keep your lats tightened throughout the exercise. • Release your shoulder blades at the top of each rep. • Initiate each new rep by depressing your shoulder blades.