Assembly Manual
Page 6
... Platform 1 Lat Cross Bar 1 Upper Lat Tower 1 Sliding Seat 1 Lower Lat Tower 1 Chest Pulley Cross Bar 1 Seat Rail with Slider 1 Leg Extension 1 Leg Extension Base 1 Bowflex® Rod Pack Parts Item # 27 28 29 30 31 32 33 34 35 36 37 38 39 Qty. Description 4 Foam Roller Pads 1 ...Short Roller Tube 1 Long Roller Tube 1 Exercise Placard 1 Rod Box End Plate 1 Manual Kit 4 End Caps 4 Clips 1 Threaded Knob 1 Seat Slider 1 Leg Press Belt...
... Platform 1 Lat Cross Bar 1 Upper Lat Tower 1 Sliding Seat 1 Lower Lat Tower 1 Chest Pulley Cross Bar 1 Seat Rail with Slider 1 Leg Extension 1 Leg Extension Base 1 Bowflex® Rod Pack Parts Item # 27 28 29 30 31 32 33 34 35 36 37 38 39 Qty. Description 4 Foam Roller Pads 1 ...Short Roller Tube 1 Long Roller Tube 1 Exercise Placard 1 Rod Box End Plate 1 Manual Kit 4 End Caps 4 Clips 1 Threaded Knob 1 Seat Slider 1 Leg Press Belt...
Owners Manual
Page 2
...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 To validate warranty support,...information. Anaerobic/Cardiovascular 17 True Aerobic Circuit Training 18 Stength Training 19 Exercises 20 Bench Press 21 Decline Bench Press 21 Incline Bench Press 22 Seated... Crunch 29 Trunk Rotation 29 Leg Extension 30 Calf Raise 30 Seated Hip Adduction 31 Seated Hip Abduction 31 Standing Leg Kickback 32 Leg Press 32 Contacts 35 Specifications Physical...
...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 To validate warranty support,...information. Anaerobic/Cardiovascular 17 True Aerobic Circuit Training 18 Stength Training 19 Exercises 20 Bench Press 21 Decline Bench Press 21 Incline Bench Press 22 Seated... Crunch 29 Trunk Rotation 29 Leg Extension 30 Calf Raise 30 Seated Hip Adduction 31 Seated Hip Abduction 31 Standing Leg Kickback 32 Leg Press 32 Contacts 35 Specifications Physical...
Owners Manual
Page 6
... irregular heartbeat, shortness of your machine. Slide both hands against a wall, place one leg and prop the other side. 6 Owner's Manual Stand on the ground. Repeat for exercise that allow you do not want to the ground on the other leg. • Quadriceps - Repeat on a stable cabinet or table top. If you use...
... irregular heartbeat, shortness of your machine. Slide both hands against a wall, place one leg and prop the other side. 6 Owner's Manual Stand on the ground. Repeat for exercise that allow you do not want to the ground on the other leg. • Quadriceps - Repeat on a stable cabinet or table top. If you use...
Owners Manual
Page 9
...Do not make the bench too "slick". To attach the Bench, insert the half hinge on the end of the exercises. Maintenance and Care of Your Bowflex® Home Gym Inspect your Bowflex® home gym, please call the Nautilus® Customer Service Department at www.nautilus.com/prop65. Do not use... after each use . The safety and integrity designed into a Back (closest to ensure that regular maintenance is regularly examined for Calf Raise or Leg Press exercises. To remove the Bench, lift up on the long portion of the owner to Power Rod® unit) or Forward (furthest from the ...
...Do not make the bench too "slick". To attach the Bench, insert the half hinge on the end of the exercises. Maintenance and Care of Your Bowflex® Home Gym Inspect your Bowflex® home gym, please call the Nautilus® Customer Service Department at www.nautilus.com/prop65. Do not use... after each use . The safety and integrity designed into a Back (closest to ensure that regular maintenance is regularly examined for Calf Raise or Leg Press exercises. To remove the Bench, lift up on the long portion of the owner to Power Rod® unit) or Forward (furthest from the ...
Owners Manual
Page 11
...D-rings to not fall from arch during exercise. Belt must remain in your lower arch of the exercises you need to use. Leg Press Belt Wear the Leg Press Belt around your palm. Additional Accessories For additional accessories for exercises like front shoulder raises or any exercise where your hand through the cuff portion of... your hand through the cuff of the handle and slide the foam grip against the top of gripping is used for Hammer Grip exercises, when you perform utilize this grip. This method of your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www...
...D-rings to not fall from arch during exercise. Belt must remain in your lower arch of the exercises you need to use. Leg Press Belt Wear the Leg Press Belt around your palm. Additional Accessories For additional accessories for exercises like front shoulder raises or any exercise where your hand through the cuff portion of... your hand through the cuff of the handle and slide the foam grip against the top of gripping is used for Hammer Grip exercises, when you perform utilize this grip. This method of your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www...
Owners Manual
Page 14
...the rep. Count three seconds up and three seconds down and work to fatigue during each exercise. 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... muscle groups on practicing and learning your volume by performing one . Body Part Chest Back Shoulders Arms Legs Trunk Exercise Sets Bench Press 1-2 Seated Lat Rows 1-2 Crossover Seated Rear Deltoid 1-2 Rows Standing Biceps Curl 1-2 Triceps Pushdown 1-2 Calf Raise...
...the rep. Count three seconds up and three seconds down and work to fatigue during each exercise. 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... muscle groups on practicing and learning your volume by performing one . Body Part Chest Back Shoulders Arms Legs Trunk Exercise Sets Bench Press 1-2 Seated Lat Rows 1-2 Crossover Seated Rear Deltoid 1-2 Rows Standing Biceps Curl 1-2 Triceps Pushdown 1-2 Calf Raise...
Owners Manual
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...Curl 1-3 Lying Triceps Extension 1-3 Reps 12-15 12-15 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 Kickback 1-3 Standing Hip Adduction 1-3 Trunk Rotation 1-3 Seated Abdominal Crunch 1-3 Reps 12-15 12-15 12-15 12-15 ...10-12 10-12 15 Owner's Manual Perform all exercises to near failure, stopping at any point in time or ...
...Curl 1-3 Lying Triceps Extension 1-3 Reps 12-15 12-15 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 Kickback 1-3 Standing Hip Adduction 1-3 Trunk Rotation 1-3 Seated Abdominal Crunch 1-3 Reps 12-15 12-15 12-15 12-15 ...10-12 10-12 15 Owner's Manual Perform all exercises to near failure, stopping at any point in time or ...
Owners Manual
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... 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 8-12 8-12 8-12 8-12 Days 5 & 7 Body Part Legs Trunk Exercise Sets Leg Press 2-4 Leg Extension 2-4 Standing Leg Kickback 2-4 Seated Hip Abduction 2-4 Seated Abdominal Crunch 2-4 Trunk Rotation 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 16 Owner's Manual Use a pace that would...
... 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 8-12 8-12 8-12 8-12 Days 5 & 7 Body Part Legs Trunk Exercise Sets Leg Press 2-4 Leg Extension 2-4 Standing Leg Kickback 2-4 Seated Hip Abduction 2-4 Seated Abdominal Crunch 2-4 Trunk Rotation 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 16 Owner's Manual Use a pace that would...
Owners Manual
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...of strength training and cardiovascular training in one set up and three seconds down. Initially, start with Circuit 3. Days 1 & 3 Body Part Chest Legs Back Legs Trunk Exercise Bench Press Leg Press Seated Lat Rows Calf Raise Seated Abdominal Crunch Reps 8-12 8-12 8-12 8-12 8-12 Days 2 & 4 Body Part Shoulders... Pulldowns Seated Abdominal Crunch Standing Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 Days 5 & 7 Body Part Shoulders Arms Legs Trunk Exercise Crossover Seated Rear Deltoid Rows Triceps Pushdown Calf Raise Trunk Rotation Reps 8-12 8-12 8-12 8-12 17 Owner's Manual Do not ...
...of strength training and cardiovascular training in one set up and three seconds down. Initially, start with Circuit 3. Days 1 & 3 Body Part Chest Legs Back Legs Trunk Exercise Bench Press Leg Press Seated Lat Rows Calf Raise Seated Abdominal Crunch Reps 8-12 8-12 8-12 8-12 8-12 Days 2 & 4 Body Part Shoulders... Pulldowns Seated Abdominal Crunch Standing Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 Days 5 & 7 Body Part Shoulders Arms Legs Trunk Exercise Crossover Seated Rear Deltoid Rows Triceps Pushdown Calf Raise Trunk Rotation Reps 8-12 8-12 8-12 8-12 17 Owner's Manual Do not ...
Owners Manual
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... you are : jumping jacks, jogging in one set of each exercise. Circuit 1 Body Part Chest Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Legs Aerobic Exercise Trunk Aerobic Excercise Exercise Bench Press 30-60 Seconds Leg Press 30-60 Seconds Seated Lat Rows 30-60 Seconds Calf Raise...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 Reverse Grip Pulldown 30-60 Seconds Trunk Rotation 30-60 Seconds...
... you are : jumping jacks, jogging in one set of each exercise. Circuit 1 Body Part Chest Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Legs Aerobic Exercise Trunk Aerobic Excercise Exercise Bench Press 30-60 Seconds Leg Press 30-60 Seconds Seated Lat Rows 30-60 Seconds Calf Raise...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 Reverse Grip Pulldown 30-60 Seconds Trunk Rotation 30-60 Seconds...
Owners Manual
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...have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Move slowly on proper form. Workouts Strength Training Frequency: 3 days per ...5-8 5-8 5-8 Day 2 Body Part Back Arms Exercise Sets Reps Seated Lat Rows 2-4 5-8 Stiff Arm Pulldowns 2-4 5-8 Standing Biceps Curl 2-4 5-8 Standing Wrist Curl 2-4 5-8 Triceps Pushdown 2-4 5-8 Triceps Extension 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 Calf Raise 2-4 Trunk Rotation 2-4 Seated...
...have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Move slowly on proper form. Workouts Strength Training Frequency: 3 days per ...5-8 5-8 5-8 Day 2 Body Part Back Arms Exercise Sets Reps Seated Lat Rows 2-4 5-8 Stiff Arm Pulldowns 2-4 5-8 Standing Biceps Curl 2-4 5-8 Standing Wrist Curl 2-4 5-8 Triceps Pushdown 2-4 5-8 Triceps Extension 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 Calf Raise 2-4 Trunk Rotation 2-4 Seated...
Owners Manual
Page 20
All exercises in written materials authorized and supplied 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 operation with this machine. Exercises Keep your body weight centered on the calibrated resistance and capacity levels of the machine for stability. When using the machine for standing leg exercises, always hold the Lat Tower of this machine. 20 Owner's Manual
All exercises in written materials authorized and supplied 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 operation with this machine. Exercises Keep your body weight centered on the calibrated resistance and capacity levels of the machine for stability. When using the machine for standing leg exercises, always hold the Lat Tower of this machine. 20 Owner's Manual
Owners Manual
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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. Do not kick into the extension. • Do not... let your knees rotate outward during movement. • Push with end of foot to fully extend leg. 30 Owner's Manual Calf Raise Muscles Worked Gastrocnemius, Soleus Machine Set-Up • Remove bench and seat rail knob. • Chest Bar pulleys ...
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. Do not kick into the extension. • Do not... let your knees rotate outward during movement. • Push with end of foot to fully extend leg. 30 Owner's Manual Calf Raise Muscles Worked Gastrocnemius, Soleus Machine Set-Up • Remove bench and seat rail knob. • Chest Bar pulleys ...
Owners Manual
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...not raise your hips during the motion. • Use only a small range of motion. • Keep your hips motionless throughout this exercise. 31 Owner's Manual Seated Hip Abduction Muscles Worked Piriformis, Gluteus Maximus Machine Set-Up • Adjust to Flat Bench Back position. •... your abs tight and do not lift your hips or excessively arch your back. • Keep your spine straight and your hips level. Exercises Leg Exercises Seated Hip Adduction Muscles Worked Adductor Longus, Gluteus Medius Machine Set-Up • Adjust to Flat Bench Back position • Chest Bar pulleys ...
...not raise your hips during the motion. • Use only a small range of motion. • Keep your hips motionless throughout this exercise. 31 Owner's Manual Seated Hip Abduction Muscles Worked Piriformis, Gluteus Maximus Machine Set-Up • Adjust to Flat Bench Back position. •... your abs tight and do not lift your hips or excessively arch your back. • Keep your spine straight and your hips level. Exercises Leg Exercises Seated Hip Adduction Muscles Worked Adductor Longus, Gluteus Medius Machine Set-Up • Adjust to Flat Bench Back position • Chest Bar pulleys ...
Owners Manual
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... Worked Gluteus Maximus Machine Set-Up • Remove the bench and seat rail knob • Chest Bar pulleys • Leg Press Belt • Attach the clips to Lat Tower for stability. • Keep stabilizer foot on to the Power Rod® resistance rods Success Tips ...-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Exercises Leg Exercises Standing Leg Kickback -
... Worked Gluteus Maximus Machine Set-Up • Remove the bench and seat rail knob • Chest Bar pulleys • Leg Press Belt • Attach the clips to Lat Tower for stability. • Keep stabilizer foot on to the Power Rod® resistance rods Success Tips ...-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Exercises Leg Exercises Standing Leg Kickback -