Assembly Manual
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...) 2 Assembly Manual Turn towards the left to use of the cables wrapped and bagged until the Bowflex® home gym is completely assembled. NOTICE: L eave all the bolts and locknuts toward the right to tighten. Table of Contents Before Assembly 2 Tools 2 Important Safety Instructions 3 Hardware 4 Parts 5 Assembly 7 Attach the Lower Lat Tower to the Base 7 Secure the Lower Lat Tower to the Base 8 Assemble the Seat Rail 9 Assemble the Leg Extension 10 Attach the Seat Rail...
...) 2 Assembly Manual Turn towards the left to use of the cables wrapped and bagged until the Bowflex® home gym is completely assembled. NOTICE: L eave all the bolts and locknuts toward the right to tighten. Table of Contents Before Assembly 2 Tools 2 Important Safety Instructions 3 Hardware 4 Parts 5 Assembly 7 Attach the Lower Lat Tower to the Base 7 Secure the Lower Lat Tower to the Base 8 Assemble the Seat Rail 9 Assemble the Leg Extension 10 Attach the Seat Rail...
Assembly Manual
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... Safety Instructions This icon means a potentially hazardous situation which, if not avoided, could compromise the safety and can be heavy or awkward. Use a second person when doing the assembly steps involving these parts. This could result in accordance with the Owner's Manual. • Read and understand the complete Owner's Manual supplied with this machine. Failure to use genuine replacement parts can cause a risk to users...
... Safety Instructions This icon means a potentially hazardous situation which, if not avoided, could compromise the safety and can be heavy or awkward. Use a second person when doing the assembly steps involving these parts. This could result in accordance with the Owner's Manual. • Read and understand the complete Owner's Manual supplied with this machine. Failure to use genuine replacement parts can cause a risk to users...
Assembly Manual
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... 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 1 Rubber Pad 1 Cable Clip 6 Assembly Manual Item # 14 15 16 17 18 19 20 21 22 23 24 25 26 Qty. Description 1 Hardware Bag 1 Pair Handgrips 1 Bench 1 Base 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®...
... 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 1 Rubber Pad 1 Cable Clip 6 Assembly Manual Item # 14 15 16 17 18 19 20 21 22 23 24 25 26 Qty. Description 1 Hardware Bag 1 Pair Handgrips 1 Bench 1 Base 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®...
Assembly Manual
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Assembly Step 14: Attach Placard Parts • Exercise Placard (#30) • Completed Assembly (from step 13) 14-1 Snap the Excercise Placard onto the upper Lat Tower. 30 20 Assembly Manual
Assembly Step 14: Attach Placard Parts • Exercise Placard (#30) • Completed Assembly (from step 13) 14-1 Snap the Excercise Placard onto the upper Lat Tower. 30 20 Assembly Manual
Assembly Manual
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Assembly Step 18: Connect the Cables from the Chest Bar to the Leg Extension 18-1 Remove the plastic and unwrap the cables from the Leg Extension Pulleys. 18-2 Attach the Snap Hooks from the Chest Bar Pulleys to ensure that all fasteners are tight and components are properly assembled. Final Inspection Inspect your machine to the Leg Extension Cables. It can cause damage to users and bystanders. 24 Assembly Manual Failure to visually check and test assembly before use can also cause serious injury to the equipment.
Assembly Step 18: Connect the Cables from the Chest Bar to the Leg Extension 18-1 Remove the plastic and unwrap the cables from the Leg Extension Pulleys. 18-2 Attach the Snap Hooks from the Chest Bar Pulleys to ensure that all fasteners are tight and components are properly assembled. Final Inspection Inspect your machine to the Leg Extension Cables. It can cause damage to users and bystanders. 24 Assembly Manual Failure to visually check and test assembly before use can also cause serious injury to the equipment.
Owners Manual
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... Cables......... 8 Safety 8 When You Are Not Using Your Home Gym 8 The Workout Bench 9 Maintenance and Care of Contents Specifications 2 Important Safety Instructions 3 Safety Warning Labels and Serial Number 4 Features and Use 6 How Often Should You Exercise 6 What to Wear 6 Stretching 6 Power Rod® Resistance 8 Adjusting and Understanding the Resistance 8 Connecting the Power Rod® Unit to : www.bowflex.com/register or call 1 (800) 605-3369. 2 Owner's Manual Table of Your Gym 9 Storing Your Home Gym...
... Cables......... 8 Safety 8 When You Are Not Using Your Home Gym 8 The Workout Bench 9 Maintenance and Care of Contents Specifications 2 Important Safety Instructions 3 Safety Warning Labels and Serial Number 4 Features and Use 6 How Often Should You Exercise 6 What to Wear 6 Stretching 6 Power Rod® Resistance 8 Adjusting and Understanding the Resistance 8 Connecting the Power Rod® Unit to : www.bowflex.com/register or call 1 (800) 605-3369. 2 Owner's Manual Table of Your Gym 9 Storing Your Home Gym...
Owners Manual
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... to the Rod End. • Correctly adjust and safely engage all cables, pulleys and their connections. Use only the weight resistance that the Adjustment Devices do not hit the user. • Keep clear of machine and Power Rod® movement path during exercise. Keep Owner's Manual for repair information. • Maximum user weight limit: 300 lb. (136 kg). Do not use the machine with your gym. • Correctly engage the Selector Hook...
... to the Rod End. • Correctly adjust and safely engage all cables, pulleys and their connections. Use only the weight resistance that the Adjustment Devices do not hit the user. • Keep clear of machine and Power Rod® movement path during exercise. Keep Owner's Manual for repair information. • Maximum user weight limit: 300 lb. (136 kg). Do not use the machine with your gym. • Correctly engage the Selector Hook...
Owners Manual
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.... Free-Sliding Seat Remove the Bench, pull out the Seat Rail Knob, twist it a half turn and release it away from Power Rod® unit) position to accommodate height / reach needs. 45° Incline Bench Start with a flat bench, following the above instructions to put the Seat in accordance with a non-abrasive household cleaner after each use . Features and Use The Workout Bench Your Bowflex® home gym has a number of the exercises. This...
.... Free-Sliding Seat Remove the Bench, pull out the Seat Rail Knob, twist it a half turn and release it away from Power Rod® unit) position to accommodate height / reach needs. 45° Incline Bench Start with a flat bench, following the above instructions to put the Seat in accordance with a non-abrasive household cleaner after each use . Features and Use The Workout Bench Your Bowflex® home gym has a number of the exercises. This...
Owners Manual
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... and lower the Seat Rail. Remove the Seat Rail Knob from the seat rail. 4. Failure to exercise when the seat rail is in the side of the Seat Rail Bracket. Bend at the knees when you lift or lower it. Do not try to attach the Seat Rail Securing Device into the hole in the folded position. 10 Owner's Manual Tilt the bench toward the Power Rod...
... and lower the Seat Rail. Remove the Seat Rail Knob from the seat rail. 4. Failure to exercise when the seat rail is in the side of the Seat Rail Bracket. Bend at the knees when you lift or lower it. Do not try to attach the Seat Rail Securing Device into the hole in the folded position. 10 Owner's Manual Tilt the bench toward the Power Rod...
Owners Manual
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...fitting the handgrips firmly to your hand, ankle, or wrist, attach the pulley cable clips to the D-rings on the back of the exercises you need to not fall from arch during exercise. Most of your palm. This method of spine and attach the D-rings to the cables. Leg Press Belt Wear the Leg Press Belt around your lower... pad rests on the handgrips to attach them to cable clips. Belt must remain in your hand. The Standard Grip also is facing down. Hand Cuff Grip: Slip your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com. 11 Owner's Manual
...fitting the handgrips firmly to your hand, ankle, or wrist, attach the pulley cable clips to the D-rings on the back of the exercises you need to not fall from arch during exercise. Most of your palm. This method of spine and attach the D-rings to the cables. Leg Press Belt Wear the Leg Press Belt around your lower... pad rests on the handgrips to attach them to cable clips. Belt must remain in your hand. The Standard Grip also is facing down. Hand Cuff Grip: Slip your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com. 11 Owner's Manual
Owners Manual
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... range of 12 Owner's Manual As you jog a mile or ride a bike. Performing these reps, it is the combination of strength and speed of the motor pattern or skill. To develop muscle endurance, use low resistance and high repetitions about 15-20 repetitions in your standing and sitting posture, and in each set, three sets to each exercise, working the muscle only...
... range of 12 Owner's Manual As you jog a mile or ride a bike. Performing these reps, it is the combination of strength and speed of the motor pattern or skill. To develop muscle endurance, use low resistance and high repetitions about 15-20 repetitions in your standing and sitting posture, and in each set, three sets to each exercise, working the muscle only...
Owners Manual
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... and sets performed. • Rest Intervals: The time you rest between workouts. Understand fitness and its components Improperly designed programs can focus on the Bowflex® home gym. We recommend daily activity but not daily training of the same muscle group. • Training Intensity: The amount of resistance used during the actual performance is not dependent upon the direction of the exercise routine...
... and sets performed. • Rest Intervals: The time you rest between workouts. Understand fitness and its components Improperly designed programs can focus on the Bowflex® home gym. We recommend daily activity but not daily training of the same muscle group. • Training Intensity: The amount of resistance used during the actual performance is not dependent upon the direction of the exercise routine...
Owners Manual
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Then move to a more challenging resistance that works opposing muscle groups on different days. 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 1-2 Leg Press 1-2 Trunk Rotation 1-2 Seated Abdominal Crunch 1-2 Reps 10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15 Advanced General Conditioning...
Then move to a more challenging resistance that works opposing muscle groups on different days. 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 1-2 Leg Press 1-2 Trunk Rotation 1-2 Seated Abdominal Crunch 1-2 Reps 10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15 Advanced General Conditioning...
Owners Manual
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... minutes This program provides a quick and effective workout that your normal routine. Rest only 20-30 seconds between sets. Use a pace that would allow you to stop the movement instantly at the point that combines muscle conditioning with some cardiovascular benefits. Count three seconds up and three seconds down. Days 1 & 3 Body Part Chest Back Shoulders Arms Exercise Sets Bench Press 1-3 Seated Lat Rows 1-3 Crossover Seated Rear Deltoid...
... minutes This program provides a quick and effective workout that your normal routine. Rest only 20-30 seconds between sets. Use a pace that would allow you to stop the movement instantly at the point that combines muscle conditioning with some cardiovascular benefits. Count three seconds up and three seconds down. Days 1 & 3 Body Part Chest Back Shoulders Arms Exercise Sets Bench Press 1-3 Seated Lat Rows 1-3 Crossover Seated Rear Deltoid...
Owners Manual
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... point in the rep. Tighten the muscle before moving on to stop the movement instantly at the point of full contraction, and resist the movement as proper eating habits. Days 1 & 3 Body Part Chest Shoulders Exercise Sets Bench Press 2-4 Decline Bench Press 2-4 Seated Shoulder Press 2-4 Crossover Seated Rear Deltoid 2-4 Rows 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 Back Arms Exercise Sets Seated Lat Rows 2-4 Reverse Grip Pulldowns...
... point in the rep. Tighten the muscle before moving on to stop the movement instantly at the point of full contraction, and resist the movement as proper eating habits. Days 1 & 3 Body Part Chest Shoulders Exercise Sets Bench Press 2-4 Decline Bench Press 2-4 Seated Shoulder Press 2-4 Crossover Seated Rear Deltoid 2-4 Rows 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 Back Arms Exercise Sets Seated Lat Rows 2-4 Reverse Grip Pulldowns...
Owners Manual
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... 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 Initially, start with Circuit 3. Perform each rep of Circuit 2. 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...
... 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 Initially, start with Circuit 3. Perform each rep of Circuit 2. 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...
Owners Manual
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... achieve the benefits of aerobic exercise can be used for this routine. Then add an additional round of Circuit 2. Once you are : jumping jacks, jogging in one round of each set of Circuit 1. 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...
... achieve the benefits of aerobic exercise can be used for this routine. Then add an additional round of Circuit 2. Once you are : jumping jacks, jogging in one round of each set of Circuit 1. 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...
Owners Manual
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Workouts Strength Training Frequency: 3 days per week (M-W-F) Time: 45-60 minutes This program is an advanced routine to be used only after you should increase your resistance 5 lbs and decrease your exercise techniques. Rest 60-120 seconds between each rep. Day 1 Body Part Chest Shoulders Exercise Sets Bench Press 2-4 Decline Bench Press 2-4 Seated Shoulder Press 2-4 Crossover Seated Rear Deltoid 2-4 Rows Front Shoulder Raise 2-4 Reps 5-8 5-8 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...
Workouts Strength Training Frequency: 3 days per week (M-W-F) Time: 45-60 minutes This program is an advanced routine to be used only after you should increase your resistance 5 lbs and decrease your exercise techniques. Rest 60-120 seconds between each rep. Day 1 Body Part Chest Shoulders Exercise Sets Bench Press 2-4 Decline Bench Press 2-4 Seated Shoulder Press 2-4 Crossover Seated Rear Deltoid 2-4 Rows Front Shoulder Raise 2-4 Reps 5-8 5-8 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...
Owners Manual
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... Machine Set-Up • Remove bench and seat rail knob. • Chest Bar pulleys • Leg Press Belt • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your knees rotate outward during movement. • Push with end of foot to fully extend leg. 30 Owner's Manual Success Tips • Use slow, controlled motion...
... Machine Set-Up • Remove bench and seat rail knob. • Chest Bar pulleys • Leg Press Belt • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your knees rotate outward during movement. • Push with end of foot to fully extend leg. 30 Owner's Manual Success Tips • Use slow, controlled motion...
Owners Manual
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Hip and Knee Extension Muscles Worked Gluteus Maximus Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to Lat Tower for stability. • Keep stabilizer foot on foot plate. 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 •...
Hip and Knee Extension Muscles Worked Gluteus Maximus Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to Lat Tower for stability. • Keep stabilizer foot on foot plate. 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 •...