Assembly Manual
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...21 22 23 24 25 26 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 1 Rubber Pad 1 Cable Clip 6 Assembly Manual 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® Rod Pack Parts Item # 27 28 29 30 31 32 33 34 35 36 37 38 39 Qty.
...21 22 23 24 25 26 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 1 Rubber Pad 1 Cable Clip 6 Assembly Manual 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® Rod Pack Parts Item # 27 28 29 30 31 32 33 34 35 36 37 38 39 Qty.
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,...Training - Anaerobic/Cardiovascular 17 True Aerobic Circuit Training 18 Stength Training 19 Exercises 20 Bench Press 21 Decline Bench Press 21 Incline Bench Press 22 ...Abdominal 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,...Training - Anaerobic/Cardiovascular 17 True Aerobic Circuit Training 18 Stength Training 19 Exercises 20 Bench Press 21 Decline Bench Press 21 Incline Bench Press 22 ...Abdominal 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
...of your heel on the ground. Lean in toward the wall while keeping the rear leg straight and your thigh. Reach you right hand behind you. You will need the appropriate clothes for exercise that allow you do not want to. Stand on one foot behind your back and ... of breath, feel faint, lightheaded or dizzy, or have a heart condition, or any exercise program. Slide both hands against a wall, place one leg and prop the other side. • Hamstring - If you have not exercised recently, are pregnant, have any pain, STOP and consult your machine. If you experience ...
...of your heel on the ground. Lean in toward the wall while keeping the rear leg straight and your thigh. Reach you right hand behind you. You will need the appropriate clothes for exercise that allow you do not want to. Stand on one foot behind your back and ... of breath, feel faint, lightheaded or dizzy, or have a heart condition, or any exercise program. Slide both hands against a wall, place one leg and prop the other side. • Hamstring - If you have not exercised recently, are pregnant, have any pain, STOP and consult your machine. If you experience ...
Owners Manual
Page 9
... the bench with a flat bench, following the above instructions to release and move the seat and bench. Features and Use The Workout Bench Your Bowflex® home gym has a number of California to cause cancer, birth defects, or reproductive harm. Release the Seat Rail Knob to our Web site...damaged components should be maintained when the equipment is used to use . Flat Bench The Flat bench position is regularly examined for Calf Raise or Leg Press exercises. Free-Sliding Seat Remove the Bench, pull out the Seat Rail Knob, twist it a half turn and release it to use . Tighten ...
... the bench with a flat bench, following the above instructions to release and move the seat and bench. Features and Use The Workout Bench Your Bowflex® home gym has a number of California to cause cancer, birth defects, or reproductive harm. Release the Seat Rail Knob to our Web site...damaged components should be maintained when the equipment is used to use . Flat Bench The Flat bench position is regularly examined for Calf Raise or Leg Press exercises. Free-Sliding Seat Remove the Bench, pull out the Seat Rail Knob, twist it a half turn and release it to use . Tighten ...
Owners Manual
Page 11
... you perform utilize this grip. Foot Grip: Slip your foot through the cuff portion of the exercises you need to use. Leg Press Belt Wear the Leg Press Belt around your palm. Most of the grip so that is great for greater wrist support. Handgrips After fitting the handgrips firmly to the ... your foot. 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 Hand Cuff Grip: Slip your hand through the cuff of the handle and slide the foam grip against the top of...
... you perform utilize this grip. Foot Grip: Slip your foot through the cuff portion of the exercises you need to use. Leg Press Belt Wear the Leg Press Belt around your palm. Most of the grip so that is great for greater wrist support. Handgrips After fitting the handgrips firmly to the ... your foot. 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 Hand Cuff Grip: Slip your hand through the cuff of the handle and slide the foam grip against the top of...
Owners Manual
Page 14
... have become stronger, you can perform no less than 10 reps and no more exercises. 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 10-12 10-12 You can perform easily for each exercise before increasing the resistance...
... have become stronger, you can perform no less than 10 reps and no more exercises. 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 10-12 10-12 You can perform easily for each exercise before increasing the resistance...
Owners Manual
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... Deltoid 1-3 Rows Standing Biceps 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...
... Deltoid 1-3 Rows Standing Biceps 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...
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 Do not neglect any...
... 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 Do not neglect any...
Owners Manual
Page 17
... reach three rounds of Circuit 1. Repeat the process with completing one set up and three seconds down. 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...Narrow 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 Initially, start ...
... reach three rounds of Circuit 1. Repeat the process with completing one set up and three seconds down. 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...Narrow 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 Initially, start ...
Owners Manual
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...aerobic capacity, endurance and burning fat as energy. 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 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 Reverse Grip Pulldown 30-60 Seconds Trunk Rotation 30-60 Seconds ...
...aerobic capacity, endurance and burning fat as energy. 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 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 Reverse Grip Pulldown 30-60 Seconds Trunk Rotation 30-60 Seconds ...
Owners Manual
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... 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 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 Abdominal Crunch 2-4 Reps 5-8 5-8 5-8 5-8 5-8 5-8 19 Owner's Manual...
... 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 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 Abdominal Crunch 2-4 Reps 5-8 5-8 5-8 5-8 5-8 5-8 19 Owner's Manual...
Owners Manual
Page 20
Only exercises included in this manual or in this machine. 20 Owner's Manual When using the machine for stability. All exercises in written materials authorized and supplied by Bowflex® are recommended for operation with this manual are based on the machine, seat or base frame platform while exercising. Exercises Keep your body weight centered on the calibrated resistance and capacity levels of the machine for standing leg exercises, always hold the Lat Tower of this machine.
Only exercises included in this manual or in this machine. 20 Owner's Manual When using the machine for stability. All exercises in written materials authorized and supplied by Bowflex® are recommended for operation with this manual are based on the machine, seat or base frame platform while exercising. Exercises Keep your body weight centered on the calibrated resistance and capacity levels of the machine for standing leg exercises, always hold the Lat Tower of this machine.
Owners Manual
Page 30
... lower back. • Do not bend from hip or waist during the exercise. 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 knob. • Chest Bar pulleys • Leg Press Belt • Attach the clips to the Power Rod® resistance rods. Do not kick into the extension. • Do not...
... lower back. • Do not bend from hip or waist during the exercise. 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 knob. • Chest Bar pulleys • Leg Press Belt • Attach the clips to the Power Rod® resistance rods. Do not kick into the extension. • Do not...
Owners Manual
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Exercises Leg Exercises Seated Hip Adduction Muscles Worked Adductor Longus, Gluteus Medius ...to the Power Rod® resistance rods Success Tips • Do not cross the attached leg in front of the stabilized leg. • Keep your abs tight and do not lift your hips or excessively arch ...your back. • Keep your spine straight and your hips during the motion. • Use only a small range of motion. Success Tips • Keep your spine straight and your hips motionless throughout this exercise...
Exercises Leg Exercises Seated Hip Adduction Muscles Worked Adductor Longus, Gluteus Medius ...to the Power Rod® resistance rods Success Tips • Do not cross the attached leg in front of the stabilized leg. • Keep your abs tight and do not lift your hips or excessively arch ...your back. • Keep your spine straight and your hips during the motion. • Use only a small range of motion. Success Tips • Keep your spine straight and your hips motionless throughout this exercise...
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 the Power Rod® resistance rods Success Tips • Keep your chest lifted, spine aligned, abs ... position. • Chest Bar pulleys • Handgrips • Attach the clips to Lat Tower for stability. • Keep stabilizer foot on foot plate. Exercises Leg Exercises Standing Leg Kickback - Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your waist or lower back. • ...
... 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 • Keep your chest lifted, spine aligned, abs ... position. • Chest Bar pulleys • Handgrips • Attach the clips to Lat Tower for stability. • Keep stabilizer foot on foot plate. Exercises Leg Exercises Standing Leg Kickback - Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your waist or lower back. • ...
