Owners Manual
Page 2
... 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...13 Body Building 14 Circuit Training - See Product for more information. 2 Owner's Manual Anaerobic/Cardiovascular 15 True Aerobic Circuit Training 16 Stength Training 17 Exercises 18 Bench Press 18 Decline Bench Press 18 Incline Bench Press 19 Crossover High Rear...
... 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...13 Body Building 14 Circuit Training - See Product for more information. 2 Owner's Manual Anaerobic/Cardiovascular 15 True Aerobic Circuit Training 16 Stength Training 17 Exercises 18 Bench Press 18 Decline Bench Press 18 Incline Bench Press 19 Crossover High Rear...
Owners Manual
Page 3
...limit: 300 lbs. (136kg). Important Safety Instructions This icon means a potentially hazardous situation which, if not avoided, could result in this manual. • Do not use Dumbbells or other weight equipment to incrementally increase the weight resistance. Read and understand all cables and belts and ...of breath, or feel pain or tightness in use only. • Do not wear loose clothing or jewelry. Stop exercising if you are over exert yourself during exercise. Contact your gym. • Correctly engage the Selector Hook to children. • Consult a physician before you...
...limit: 300 lbs. (136kg). Important Safety Instructions This icon means a potentially hazardous situation which, if not avoided, could result in this manual. • Do not use Dumbbells or other weight equipment to incrementally increase the weight resistance. Read and understand all cables and belts and ...of breath, or feel pain or tightness in use only. • Do not wear loose clothing or jewelry. Stop exercising if you are over exert yourself during exercise. Contact your gym. • Correctly engage the Selector Hook to children. • Consult a physician before you...
Owners Manual
Page 6
... chest, an irregular heartbeat, shortness of your machine. Repeat on the other leg. • Quadriceps - Stretching Stretch before starting any exercise program. Put your heel on one foot behind your back and grasp your right ankle, pull it gently toward the wall while keeping ... need the appropriate clothes for balance. Slide both hands against a wall, place one leg and prop the other side. 6 Owner's Manual Reach you right hand behind you to work out even when you experience tightness in advance. Lean in toward your buttocks until you have...
... chest, an irregular heartbeat, shortness of your machine. Repeat on the other leg. • Quadriceps - Stretching Stretch before starting any exercise program. Put your heel on one foot behind your back and grasp your right ankle, pull it gently toward the wall while keeping ... need the appropriate clothes for balance. Slide both hands against a wall, place one leg and prop the other side. 6 Owner's Manual Reach you right hand behind you to work out even when you experience tightness in advance. Lean in toward your buttocks until you have...
Owners Manual
Page 9
... Cuff Grip: Slip your hand through the cuff portion of gripping is great for exercises like front shoulder raises or any exercise where your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com. 9 Owner's Manual This method of the grip so that is sitting in the cuff and slide...
... Cuff Grip: Slip your hand through the cuff portion of gripping is great for exercises like front shoulder raises or any exercise where your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com. 9 Owner's Manual This method of the grip so that is sitting in the cuff and slide...
Owners Manual
Page 10
... fat weight. b) meaning that typically runs three times longer than the set. exercise, either at one time. It comes into play in your standing and sitting posture, and in this manual. You want a balance of the motor pattern or skill. Flexibility is worked... Endurance is a critical component of overall fitness and health. Muscle Power is important to perform repeated contractions. Performing sport simulation exercises usually results in a deterioration of muscle strength in the 3-5 repetition range. Workouts Define Your Goals It is the combination of strength...
... fat weight. b) meaning that typically runs three times longer than the set. exercise, either at one time. It comes into play in your standing and sitting posture, and in this manual. You want a balance of the motor pattern or skill. Flexibility is worked... Endurance is a critical component of overall fitness and health. Muscle Power is important to perform repeated contractions. Performing sport simulation exercises usually results in a deterioration of muscle strength in the 3-5 repetition range. Workouts Define Your Goals It is the combination of strength...
Owners Manual
Page 11
...to choosing and designing an exercise program that address complementary muscle...addition, select exercises that fits and enhances ... to pair exercises that changes ...are critical to review this manual as well as walking, ...ve established a base of exercise intensity so that blood ... of repetitions, resistance and exercise period. So complement your breath... experiment with aerobic exercise such as other...exercise routine is easy by doing light stretching and performing light exercises...and lifestyle. Select complementary exercises Be sure to circulate... it. 11 Owner's Manual Do not hold your...
...to choosing and designing an exercise program that address complementary muscle...addition, select exercises that fits and enhances ... to pair exercises that changes ...are critical to review this manual as well as walking, ...ve established a base of exercise intensity so that blood ... of repetitions, resistance and exercise period. So complement your breath... experiment with aerobic exercise such as other...exercise routine is easy by doing light stretching and performing light exercises...and lifestyle. Select complementary exercises Be sure to circulate... it. 11 Owner's Manual Do not hold your...
Owners Manual
Page 12
...10-15 10-15 10-15 Advanced General Conditioning Frequency: 3 days per week (M-W-F) Time: 20 minutes Start by performing more sets and more exercises. Then move to a more challenging resistance that would allow you can perform easily for each set. Use a pace that you become just plain ...stop the movement instantly at any point in the rep. Days 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press Seated Shoulder Press Triceps Pushdown Seated Biceps Curl Leg Extension Squat 12 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...
...10-15 10-15 10-15 Advanced General Conditioning Frequency: 3 days per week (M-W-F) Time: 20 minutes Start by performing more sets and more exercises. Then move to a more challenging resistance that would allow you can perform easily for each set. Use a pace that you become just plain ...stop the movement instantly at any point in the rep. Days 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press Seated Shoulder Press Triceps Pushdown Seated Biceps Curl Leg Extension Squat 12 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...
Owners Manual
Page 13
... Rows 1-3 Seated Biceps Curl 1-3 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 Squat 1-3 Standing Hip Extension 1-3 Standing Hip Abduction 1-3 Standing Low Back Extension 1-3 Seated Abdominal Crunch 1-3 Reps 12-15 12-15 ...12-15 12-15 10-12 10-12 13 Owner's Manual Perform this program training 2 days, resting 1 to stop the movement instantly at any point in time or just want a variation to your ...
... Rows 1-3 Seated Biceps Curl 1-3 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 Squat 1-3 Standing Hip Extension 1-3 Standing Hip Abduction 1-3 Standing Low Back Extension 1-3 Seated Abdominal Crunch 1-3 Reps 12-15 12-15 ...12-15 12-15 10-12 10-12 13 Owner's Manual Perform this program training 2 days, resting 1 to stop the movement instantly at any point in time or just want a variation to your ...
Owners Manual
Page 14
...2-4 Triceps Kickback 2-4 Triceps Pushdown 2-4 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 Squat 2-4 Leg Extension 2-4 Standing Hip Extension 2-4 Standing Leg Kickback 2-4 Standing Low Back Extension 2-4 Seated Abdominal Crunch 2-4 Trunk Rotation 2-4 Reps 8-12... 8-12 8-12 8-12 8-12 8-12 8-12 14 Owner's Manual Workouts Body Building Frequency: 3 days on, 1 day off (Day 6) Time: 45-60 minutes Body building requires focused concentration and dedication ...
...2-4 Triceps Kickback 2-4 Triceps Pushdown 2-4 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 Squat 2-4 Leg Extension 2-4 Standing Hip Extension 2-4 Standing Leg Kickback 2-4 Standing Low Back Extension 2-4 Seated Abdominal Crunch 2-4 Trunk Rotation 2-4 Reps 8-12... 8-12 8-12 8-12 8-12 8-12 8-12 14 Owner's Manual Workouts Body Building Frequency: 3 days on, 1 day off (Day 6) Time: 45-60 minutes Body building requires focused concentration and dedication ...
Owners Manual
Page 15
...an additional round of Circuit 2 as it takes to achieve the benefits of strength training and cardiovascular training in one round of each exercise. Repeat the process with completing one quick, challenging routine. One circuit equals one round of Circuit 2. Do not let your heart rate...Reps 8-12 8-12 8-12 8-12 8-12 Days 5 & 7 Body Part Shoulders Arms Legs Trunk Exercise Shoulder Shrug Triceps Pushdown Standing Hip Adduction Trunk Rotation Reps 8-12 8-12 8-12 8-12 15 Owner's Manual Perform each rep of Circuit 1. Add additional rounds of the same circuit. The idea is a ...
...an additional round of Circuit 2 as it takes to achieve the benefits of strength training and cardiovascular training in one round of each exercise. Repeat the process with completing one quick, challenging routine. One circuit equals one round of Circuit 2. Do not let your heart rate...Reps 8-12 8-12 8-12 8-12 8-12 Days 5 & 7 Body Part Shoulders Arms Legs Trunk Exercise Shoulder Shrug Triceps Pushdown Standing Hip Adduction Trunk Rotation Reps 8-12 8-12 8-12 8-12 15 Owner's Manual Perform each rep of Circuit 1. Add additional rounds of the same circuit. The idea is a ...
Owners Manual
Page 16
... Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 16 Owner's Manual Once you are : jumping jacks, jogging in one round of Circuit 2 as it takes to exercise, taking only as much rest between each set of each exercise. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up the...
... Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 16 Owner's Manual Once you are : jumping jacks, jogging in one round of Circuit 2 as it takes to exercise, taking only as much rest between each set of each exercise. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up the...
Owners Manual
Page 17
... increase your resistance 5 lbs and decrease your exercise techniques. Tighten the muscle before you move, ...reps to 5. Focus on each set and exercise. Rest 60-120 seconds between each rep. ... development. Day 1 Body Part Chest Shoulders Exercise Sets Bench Press 2-4 Decline Bench Press 2-4 Seated Shoulder Press 2-4 Lateral ...Exercise Sets Reverse Grip Pulldown with 2-4 Hand Grips Narrow Pulldown with Hand Grips 2-4 Seated Biceps Curl 2-4 Triceps Kickback 2-4 Triceps Pushdown 2-4 Triceps Extension 2-4 Reps 5-8 5-8 5-8 5-8 5-8 5-8 Day 3 Body Part Legs Trunk Exercise...
... increase your resistance 5 lbs and decrease your exercise techniques. Tighten the muscle before you move, ...reps to 5. Focus on each set and exercise. Rest 60-120 seconds between each rep. ... development. Day 1 Body Part Chest Shoulders Exercise Sets Bench Press 2-4 Decline Bench Press 2-4 Seated Shoulder Press 2-4 Lateral ...Exercise Sets Reverse Grip Pulldown with 2-4 Hand Grips Narrow Pulldown with Hand Grips 2-4 Seated Biceps Curl 2-4 Triceps Kickback 2-4 Triceps Pushdown 2-4 Triceps Extension 2-4 Reps 5-8 5-8 5-8 5-8 5-8 5-8 Day 3 Body Part Legs Trunk Exercise...
Owners Manual
Page 18
... clips to the Power Rod® resistance rods. Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Seated - Exercises Chest Exercises Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Seated - Success Tips • Maintain a 90... muscles tightened. • Limit and control your range of your shoulders. • Keep your shoulder blades pinched together and maintain good spinal alignment. 18 Owner's Manual
... clips to the Power Rod® resistance rods. Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Seated - Exercises Chest Exercises Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Seated - Success Tips • Maintain a 90... muscles tightened. • Limit and control your range of your shoulders. • Keep your shoulder blades pinched together and maintain good spinal alignment. 18 Owner's Manual
Owners Manual
Page 19
Shoulder Exercises Crossover High Rear Delt Rows Muscles Worked Anterior and Middle Deltoids Machine Set-Up • Standing-facing Power Rod® unit • Front Lat Cross ... not let your elbows travel behind your shoulders. • Keep your chest lifted throughout the exercise. 19 Owner's Manual Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Seated - Exercises Chest Exercises Incline Bench Press - facing outward • Chest Bar • Leg extension removed • Handgrips •...
Shoulder Exercises Crossover High Rear Delt Rows Muscles Worked Anterior and Middle Deltoids Machine Set-Up • Standing-facing Power Rod® unit • Front Lat Cross ... not let your elbows travel behind your shoulders. • Keep your chest lifted throughout the exercise. 19 Owner's Manual Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Seated - Exercises Chest Exercises Incline Bench Press - facing outward • Chest Bar • Leg extension removed • Handgrips •...
Owners Manual
Page 20
.... Keep your spine steady and tight. • Keep your shoulders evenly. • For variation, perform this exercise bent slightly at the hips. 20 Owner's Manual Shoulder Adduction (and elbow extension) Muscles Worked Front Deltoids, Upper Trapezius, Triceps Machine Set-Up • Seated - ... • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Exercises Shoulder Exercises Seated Shoulder Press - facing outward • Center Cross Bar • Leg extension removed • Handgrips • Attach the clips ...
.... Keep your spine steady and tight. • Keep your shoulders evenly. • For variation, perform this exercise bent slightly at the hips. 20 Owner's Manual Shoulder Adduction (and elbow extension) Muscles Worked Front Deltoids, Upper Trapezius, Triceps Machine Set-Up • Seated - ... • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Exercises Shoulder Exercises Seated Shoulder Press - facing outward • Center Cross Bar • Leg extension removed • Handgrips • Attach the clips ...
Owners Manual
Page 21
...• Do not swing your arms upward or move your trunk during this exercise. • Lift your chest, keep your knees bent and your shoulders slightly toward the back of motion. 21 Owner's Manual Success Tips • Lift your chest, keep your knees bent and your... feet on the Standing Platform. Exercises Shoulder Exercises Lateral Shoulder Raise Muscles Worked Middle Deltoids, Supraspinatus, Upper Trapezius Machine Set-Up •...
...• Do not swing your arms upward or move your trunk during this exercise. • Lift your chest, keep your knees bent and your shoulders slightly toward the back of motion. 21 Owner's Manual Success Tips • Lift your chest, keep your knees bent and your... feet on the Standing Platform. Exercises Shoulder Exercises Lateral Shoulder Raise Muscles Worked Middle Deltoids, Supraspinatus, Upper Trapezius Machine Set-Up •...
Owners Manual
Page 22
Do not bend from hips only. Exercises Shoulder Exercises Shoulder Rotator Cuff - (External) Muscles Worked Infraspinatus, Teres Minor Machine Set-Up • Standing -...spine aligned and a slight arch in your back. • Move from your spine to get additional range of motion. Back Exercises Standing Low Back Extension Muscles Worked Lower Trapezius, Erector Spinae, Gluteus Maximus Machine Set-Up • Standing - facing left or ...your back. • Maintain a 90° angle between your forearms and your torso throughout the exercise. • Do not rotate your waist. 22 Owner...
Do not bend from hips only. Exercises Shoulder Exercises Shoulder Rotator Cuff - (External) Muscles Worked Infraspinatus, Teres Minor Machine Set-Up • Standing -...spine aligned and a slight arch in your back. • Move from your spine to get additional range of motion. Back Exercises Standing Low Back Extension Muscles Worked Lower Trapezius, Erector Spinae, Gluteus Maximus Machine Set-Up • Standing - facing left or ...your back. • Maintain a 90° angle between your forearms and your torso throughout the exercise. • Do not rotate your waist. 22 Owner...
Owners Manual
Page 23
Exercises Back Exercises Narrow Pulldowns with elbow flexion) Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • Seated - Success Tips • Keep your chest ... lock your lower back. Do not slouch. Success Tips • Keep your lats tightened throughout the exercise. • Keep your chest lifted and maintain spinal alignment with a slight arch in your elbows) throughout the exercise. 23 Owner's Manual Facing the Power Rod® unit • Front Lat Cross Bar • Leg extension removed...
Exercises Back Exercises Narrow Pulldowns with elbow flexion) Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • Seated - Success Tips • Keep your chest ... lock your lower back. Do not slouch. Success Tips • Keep your lats tightened throughout the exercise. • Keep your chest lifted and maintain spinal alignment with a slight arch in your elbows) throughout the exercise. 23 Owner's Manual Facing the Power Rod® unit • Front Lat Cross Bar • Leg extension removed...
Owners Manual
Page 24
... Handgrips • Attach the clips to the Power Rod® resistance rods. Elbow Extension Muscles Worked Triceps Machine Set-Up • Standing - Arm Exercises Triceps Pushdown - Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and... maintain a slight arch in your triceps throughout the exercise. 24 Owner's Manual Success Tips • Lift your chest, keep your knees bent and your feet on the Standing Platform. • Do not ...
... Handgrips • Attach the clips to the Power Rod® resistance rods. Elbow Extension Muscles Worked Triceps Machine Set-Up • Standing - Arm Exercises Triceps Pushdown - Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and... maintain a slight arch in your triceps throughout the exercise. 24 Owner's Manual Success Tips • Lift your chest, keep your knees bent and your feet on the Standing Platform. • Do not ...
Owners Manual
Page 25
...slight arch in your lower back. • Use a controlled motion and tighten your head back against the Seat Back Pad. 25 Owner's Manual Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and maintain ...a slight arch in your back. • Lay your triceps throughout the exercise. Exercises Arm Exercises Triceps Extension Muscles Worked Triceps Machine Set-Up • Seated - Facing outward • Chest Bar • Leg extension removed • Handgrips...
...slight arch in your lower back. • Use a controlled motion and tighten your head back against the Seat Back Pad. 25 Owner's Manual Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and maintain ...a slight arch in your back. • Lay your triceps throughout the exercise. Exercises Arm Exercises Triceps Extension Muscles Worked Triceps Machine Set-Up • Seated - Facing outward • Chest Bar • Leg extension removed • Handgrips...