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Popular Bowflex PR1000 Manual Pages
Assembly Manual - Page 1
®
®
PR1000 Home Gym
Assembly Manual
Nautilus® Bowflex® 001-7276-121508B
Schwinn® Fitness
StairMaster® Universal® Nautilus Institute®
Assembly Manual - Page 2
... included) • Phillips Head Screwdriver (not included)
2 Assembly Manual For best results, assemble your home gym in the location where you need for assembly are going to grip the locknut when you are included with Pulleys 17 Leg Extension Rollers 18 Attach the Bench 19 Attach Placard 20 Level the Machine 21 Connect the Cables to the PowerRod®...
Assembly Manual - Page 24
... Hooks from the Chest Bar Pulleys to ensure that all fasteners are tight and components are properly assembled.
Failure to visually check and test assembly before use can also cause serious injury to the equipment. It can cause damage to users and bystanders.
24 Assembly Manual
Final Inspection Inspect your machine to the Leg Extension Cables.
Owners Manual - Page 2
... Number Date of Your Gym 9 Storing Your Home Gym 10 Accessories and Equipment 11 Workouts 12
Define Your Goals 12 Design Your Program 13 Twenty Minute Better Body Workout 14 Advanced General Conditioning 14 Twenty Minute Upper/Lower Body 15 Body Building 16 Circuit Training - Table of Contents
Specifications 2
Important Safety Instructions 3
Safety Warning Labels...
Owners Manual - Page 8
... 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. You can then hook up the next closest rod through the strap to create your machine to the side while...
Owners Manual - Page 9
..." position for damage and repaired. Tighten or replace any adjustments to release and move the seat and bench. Clean the bench with a flat bench, following the above instructions to the seat while sitting on the long portion of Your Bowflex® Home Gym Inspect your Bowflex® home gym, please call the Nautilus® Customer Service Department at www.nautilus...
Owners Manual - Page 10
Failure to use two hands to exercise when the seat rail is in the side of... then bind the Power Rod® unit with the rod binding strap. 3. Features and Use
Storing Your Home Gym 1. Do not stand on the base below the Seat Rail when you lift or lower the Seat Rail...the hole in the folded position.
10 Owner's Manual This can cause injury. Do not try to lift and lower the Seat Rail.
Owners Manual - Page 11
... so that is great for greater wrist support.
Standard Grip: Grasp the grip and cuff together to cable clips. Features and Use
Accessories and Equipment
Always inspect for your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com.
11 Owner's Manual Leg Press Belt Wear the Leg Press Belt around your lower arch...
Owners Manual - Page 13
.... Workouts
Design Your Own Program You may want to design your own personal program specifically geared to your cardiovascular component Any fitness program must experiment with aerobic exercise such as follows
• Training Frequency: The number of times you . Understand fitness and its components Improperly designed programs can focus on the Bowflex® home gym. That...
Owners Manual - Page 14
... your training with a light resistance that you are no more exercises. Complete all sets of the above workout and are proficient in the rep.
Days 1 & 3 Body Part Chest Shoulders Arms
Legs
Exercise Bench Press Seated Shoulder Press Triceps Pushdown Standing Biceps Curl Leg Extension Calf Raise
14 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...
Owners Manual - Page 19
.... Move slowly on proper form. Rest 60-120 seconds between each set. Workouts
Strength Training
Frequency: 3 days per week (M-W-F)
Time: 45-60 ...Part Legs
Trunk
Exercise
Sets
Leg Press
2-4
Leg Extension
2-4
Standing Leg Kickback
2-4
Calf Raise
2-4
Trunk Rotation
2-4
Seated Abdominal Crunch
2-4
Reps 5-8 5-8 5-8 5-8 5-8 5-8
19 Owner's Manual Focus on each set and exercise...
Owners Manual - Page 20
... by Bowflex® are based on the machine, seat or base frame platform while exercising. Only exercises included in this manual or in this manual are recommended for stability. Exercises
Keep your body weight centered on the calibrated resistance and capacity levels of the machine for operation with this machine.
20 Owner's Manual When using the machine for standing leg exercises...
Owners Manual - Page 30
... Tips • Use slow, controlled motion. Exercises
Leg Exercises Leg Extension
Muscles Worked Quadriceps Machine 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. Calf Raise
Muscles Worked Gastrocnemius, Soleus Machine Set-Up • Remove bench and seat rail...
Owners Manual - Page 31
Exercises
Leg Exercises Seated Hip Adduction
Muscles Worked Adductor Longus, Gluteus Medius 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 spine straight and your hips motionless throughout this exercise.
31 Owner's Manual Do not...
Owners Manual - Page 32
... during movement, not from your lower back. • Do not bend from waist.
32 Owner's Manual Leg Press
Muscles Worked Gluteus Maximus Machine 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 •...
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