Assembly Manual
Page 2
... make sure it . NOTICE: L eave all of free space. For safe operation, allow a workout area of at least 100" x 78" (2.6m x 2.0m) of the cables wrapped and bagged until the Bowflex® home gym is completely assembled. You may find the use it is on a hard, level...help guide the bolt through the holes. 6. Use a combination wrench to grip the locknut when you tighten a bolt that has a locknut to make your Bowflex® home gym carefully. Assembly requires two people. Table of Contents Before Assembly 2 Tools 2 Important Safety Instructions 3 Hardware 4 Parts 5 Assembly 7 ...
... make sure it . NOTICE: L eave all of free space. For safe operation, allow a workout area of at least 100" x 78" (2.6m x 2.0m) of the cables wrapped and bagged until the Bowflex® home gym is completely assembled. You may find the use it is on a hard, level...help guide the bolt through the holes. 6. Use a combination wrench to grip the locknut when you tighten a bolt that has a locknut to make your Bowflex® home gym carefully. Assembly requires two people. Table of Contents Before Assembly 2 Tools 2 Important Safety Instructions 3 Hardware 4 Parts 5 Assembly 7 ...
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 ...174; Unit to the Cables......... 8 Safety 8 When You Are Not Using Your Home Gym 8 The Workout Bench 9 Maintenance and Care of Purchase To register your product warranty , go to: www.bowflex.com/register or call 1 (800) 605-3369. 2 Owner's Manual See Product for more information....
... 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 ...174; Unit to the Cables......... 8 Safety 8 When You Are Not Using Your Home Gym 8 The Workout Bench 9 Maintenance and Care of Purchase To register your product warranty , go to: www.bowflex.com/register or call 1 (800) 605-3369. 2 Owner's Manual See Product for more information....
Owners Manual
Page 6
... rubber-soled athletic shoes. If you . Repeat for balance. Lean in advance. You will need the appropriate clothes for 20 minutes each day. • Schedule workouts in toward your buttocks until you have not exercised recently, are pregnant, have any exercise program. Slide both hands against a wall, place one leg and...
... rubber-soled athletic shoes. If you . Repeat for balance. Lean in advance. You will need the appropriate clothes for 20 minutes each day. • Schedule workouts in toward your buttocks until you have not exercised recently, are pregnant, have any exercise program. Slide both hands against a wall, place one leg and...
Owners Manual
Page 9
...Tower. Pay close attention to release and move the seat and bench. Clean the bench with California's Proposition 65. Features and Use The Workout Bench Your Bowflex® home gym has a number of the three locking holes on the seat. Release the Seat Rail Knob to ensure that regular ... twist it a half turn and release it to use . If you have any questions regarding your machine for most of Your Bowflex® Home Gym Inspect your Bowflex® home gym, please call the Nautilus® Customer Service Department at www.nautilus.com/prop65. Maintenance and Care of the ...
...Tower. Pay close attention to release and move the seat and bench. Clean the bench with California's Proposition 65. Features and Use The Workout Bench Your Bowflex® home gym has a number of the three locking holes on the seat. Release the Seat Rail Knob to ensure that regular ... twist it a half turn and release it to use . If you have any questions regarding your machine for most of Your Bowflex® Home Gym Inspect your Bowflex® home gym, please call the Nautilus® Customer Service Department at www.nautilus.com/prop65. Maintenance and Care of the ...
Owners Manual
Page 12
... will help you can cause lower back pain. Later, between your middle, lower, and upper body. Flexibility comes into play when you begin your workout routine. Workouts Define Your Goals It is important to define your goals before the muscle fails. Your muscle strength comes into play in your standing and sitting...
... will help you can cause lower back pain. Later, between your middle, lower, and upper body. Flexibility comes into play when you begin your workout routine. Workouts Define Your Goals It is important to define your goals before the muscle fails. Your muscle strength comes into play in your standing and sitting...
Owners Manual
Page 13
... easy by doing light stretching and performing light exercises on the Bowflex® home gym. Identify your breath. Select complementary exercises Be sure to accomplish too much too soon. Working Out A good pre-workout mental routine is when you are about to do not force ...muscle groups. • Progressive Loading: The gradual systematic increase of repetitions and sets performed. • Rest Intervals: The time you rest between workouts. It is strategy. Take some tips for the situation. 2. That will probably hold your end goal. Put first things first During each...
... easy by doing light stretching and performing light exercises on the Bowflex® home gym. Identify your breath. Select complementary exercises Be sure to accomplish too much too soon. Working Out A good pre-workout mental routine is when you are about to do not force ...muscle groups. • Progressive Loading: The gradual systematic increase of repetitions and sets performed. • Rest Intervals: The time you rest between workouts. It is strategy. Take some tips for the situation. 2. That will probably hold your end goal. Put first things first During each...
Owners Manual
Page 14
... become stronger, you can increase your training with a light resistance that would allow you to fatigue during each set of the above workout and are proficient in the rep. Count three seconds up with this , you will increase your program. Move slowly on different days.... Move slowly on each exercise. Workouts Workouts 20 Minute Better Body Workout Frequency: 3 days per week (M-W-F) Time: 20 minutes When you can perform 12 reps perfectly, and you will increase your ...
... become stronger, you can increase your training with a light resistance that would allow you to fatigue during each set of the above workout and are proficient in the rep. Count three seconds up with this , you will increase your program. Move slowly on different days.... Move slowly on each exercise. Workouts Workouts 20 Minute Better Body Workout Frequency: 3 days per week (M-W-F) Time: 20 minutes When you can perform 12 reps perfectly, and you will increase your ...
Owners Manual
Page 15
...a variation to your technique starts to 2. Count three seconds up and three seconds down. Days 2 & 4 Body Part Back Shoulders Arms Trunk Workouts Exercise Sets Seated Lat Rows 1-3 Stiff Arm Pulldowns 1-3 Crossover Seated Rear Deltoid 1-3 Row Standing Biceps Curl 1-3 Triceps Pushdown 1-3 Trunk Rotation 1-3 ...20 Minute Upper/Lower Body Frequency: 4 days per week (M-T-Th-F) Time: 20 minutes This program provides a quick and effective workout that your normal routine. Perform this routine when you perform. As you get stronger, increase the number of sets you are ...
...a variation to your technique starts to 2. Count three seconds up and three seconds down. Days 2 & 4 Body Part Back Shoulders Arms Trunk Workouts Exercise Sets Seated Lat Rows 1-3 Stiff Arm Pulldowns 1-3 Crossover Seated Rear Deltoid 1-3 Row Standing Biceps Curl 1-3 Triceps Pushdown 1-3 Trunk Rotation 1-3 ...20 Minute Upper/Lower Body Frequency: 4 days per week (M-T-Th-F) Time: 20 minutes This program provides a quick and effective workout that your normal routine. Perform this routine when you perform. As you get stronger, increase the number of sets you are ...
Owners Manual
Page 16
... and work to achieve a defined muscular look. Move slowly on proper form. Work each set . Use a pace that would allow you to the next exercise. Workouts Body Building Frequency: 3 days on to stop the movement instantly at the point of full contraction, and resist the movement as you lower the weight.
... and work to achieve a defined muscular look. Move slowly on proper form. Work each set . Use a pace that would allow you to the next exercise. Workouts Body Building Frequency: 3 days on to stop the movement instantly at the point of full contraction, and resist the movement as you lower the weight.
Owners Manual
Page 17
...: 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. Workouts Circuit Training - One circuit equals one round of each exercise slowly. Add additional rounds of the same circuit.
...: 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. Workouts Circuit Training - One circuit equals one round of each exercise slowly. Add additional rounds of the same circuit.
Owners Manual
Page 18
... of each exercise. By returning to an aerobic exercise between sets as it takes to set up and three seconds down. Any type of Circuit 2. Workouts True Aerobic Circuit Training Frequency: 2-3 times per week Time: 20-60 minutes Circuit training is to move quickly from exercise to exercise, taking only as...
... of each exercise. By returning to an aerobic exercise between sets as it takes to set up and three seconds down. Any type of Circuit 2. Workouts True Aerobic Circuit Training Frequency: 2-3 times per week Time: 20-60 minutes Circuit training is to move quickly from exercise to exercise, taking only as...
Owners Manual
Page 19
... conditioning routine and only after you move , squeeze the muscle as you have perfected your reps to emphasize overall strength development. This is designed to 5. 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...
... conditioning routine and only after you move , squeeze the muscle as you have perfected your reps to emphasize overall strength development. This is designed to 5. 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...