Assembly Manual
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All rights reserved. Nautilus, the Nautilus Logo, Universal, the Universal Logo, Bowflex, the Bowflex logo, Power Rod, StairMaster and Nautilus Institute are owned by their respective companies. Schwinn is a registered trademark. Printed in China ©2008. Nautilus, Inc. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS www.nautilus.com Nautilus® Bowflex® Schwinn® Fitness StairMaster® Universal® Nautilus Institute® All other trademarks are either registered trademarks or trademarks of Nautilus, Inc.
All rights reserved. Nautilus, the Nautilus Logo, Universal, the Universal Logo, Bowflex, the Bowflex logo, Power Rod, StairMaster and Nautilus Institute are owned by their respective companies. Schwinn is a registered trademark. Printed in China ©2008. Nautilus, Inc. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS www.nautilus.com Nautilus® Bowflex® Schwinn® Fitness StairMaster® Universal® Nautilus Institute® All other trademarks are either registered trademarks or trademarks of Nautilus, Inc.
Owners Manual
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... 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 the Cables......... 8 Safety 8 When You Are Not Using Your Home Gym 8 Maintenance and Care of Your Gym 8 Accessories...
... 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 the Cables......... 8 Safety 8 When You Are Not Using Your Home Gym 8 Maintenance and Care of Your Gym 8 Accessories...
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For replacement labels, call a Nautilus® Representative. Refer to use. * Replace this manual. 1 2 3 4 5 6 NOTE: Power Rod® Unit removed for clarity. Replace any other warning label if damaged, illegible or missing. 4 Owner's Manual Type 1 WARNING Description * Misuse or abuse of this ...
For replacement labels, call a Nautilus® Representative. Refer to use. * Replace this manual. 1 2 3 4 5 6 NOTE: Power Rod® Unit removed for clarity. Replace any other warning label if damaged, illegible or missing. 4 Owner's Manual Type 1 WARNING Description * Misuse or abuse of this ...
Owners Manual
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Features and Use I H G F A B E C E A Rear Lat Cross Bar B Power Rod® Unit C Rod Box D Squat Pulley Frame E Standing Platform D F Leg Attachment G Seat Assembly H Chest Bar I Lat Cross Bar with Pulleys 7 Owner's Manual
Features and Use I H G F A B E C E A Rear Lat Cross Bar B Power Rod® Unit C Rod Box D Squat Pulley Frame E Standing Platform D F Leg Attachment G Seat Assembly H Chest Bar I Lat Cross Bar with Pulleys 7 Owner's Manual
Owners Manual
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... be maintained when the equipment is performed. Adjusting and Understanding the Resistance The Bowflex® PR3000 home gym comes with a protective black rubber coating. Hooking up the closest rod first prevents rods from service until the repair is made from the Power Rod® unit when your cables and grips through the strap to one another...
... be maintained when the equipment is performed. Adjusting and Understanding the Resistance The Bowflex® PR3000 home gym comes with a protective black rubber coating. Hooking up the closest rod first prevents rods from service until the repair is made from the Power Rod® unit when your cables and grips through the strap to one another...
Owners Manual
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... pinched together and maintain good spinal alignment. facing outward • Chest Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Seated - facing outward • Chest Bar • Leg...
... pinched together and maintain good spinal alignment. facing outward • Chest Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Seated - facing outward • Chest Bar • Leg...
Owners Manual
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...; unit • Front Lat Cross Bar • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Maintain a 90° angle between your upper arms and torso during the motion. • Keep your shoulder blades pinched together, abdominals tight,...chest lifted throughout the exercise. 19 Owner's Manual facing outward • Chest Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Exercises Chest Exercises Incline Bench Press -
...; unit • Front Lat Cross Bar • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Maintain a 90° angle between your upper arms and torso during the motion. • Keep your shoulder blades pinched together, abdominals tight,...chest lifted throughout the exercise. 19 Owner's Manual facing outward • Chest Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Exercises Chest Exercises Incline Bench Press -
Owners Manual
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...Raise your abdominals tight and maintain good spinal alignment. Shoulder Shrug Muscles Worked Upper Trapezius Machine Set-Up • Standing - facing Power Rod® unit • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the... Power Rod® resistance rods. Exercises Shoulder Exercises Seated Shoulder Press - Success Tips • Lift your chest, keep your knees bent and your feet on the ...
...Raise your abdominals tight and maintain good spinal alignment. Shoulder Shrug Muscles Worked Upper Trapezius Machine Set-Up • Standing - facing Power Rod® unit • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the... Power Rod® resistance rods. Exercises Shoulder Exercises Seated Shoulder Press - Success Tips • Lift your chest, keep your knees bent and your feet on the ...
Owners Manual
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... the Standing Platform. facing left or right • Chest Bar • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. facing outward • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the...
... the Standing Platform. facing left or right • Chest Bar • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. facing outward • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the...
Owners Manual
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... right • Chest Bar • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Back Exercises Standing Low Back Extension Muscles Worked Lower Trapezius, Erector Spinae, Gluteus Maximus Machine Set-Up • Standing - facing... Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Exercises Shoulder Exercises Shoulder Rotator Cuff - (External) Muscles Worked Infraspinatus, Teres Minor Machine Set-Up • Standing -
... right • Chest Bar • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Back Exercises Standing Low Back Extension Muscles Worked Lower Trapezius, Erector Spinae, Gluteus Maximus Machine Set-Up • Standing - facing... Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Exercises Shoulder Exercises Shoulder Rotator Cuff - (External) Muscles Worked Infraspinatus, Teres Minor Machine Set-Up • Standing -
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...Machine Set-Up • Standing - Facing the Power Rod® unit • Front Lat Cross Bar • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Facing the Power Rod® unit • Front Lat Cross Bar ...• Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your lats tightened ...
...Machine Set-Up • Standing - Facing the Power Rod® unit • Front Lat Cross Bar • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Facing the Power Rod® unit • Front Lat Cross Bar ...• Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your lats tightened ...
Owners Manual
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... Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • Seated - Facing Power Rod® unit • Front Lat Cross Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Arm Exercises Triceps Pushdown - Facing Power Rod® unit • Front Lat Cross Bar • Leg extension and seat...
... Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • Seated - Facing Power Rod® unit • Front Lat Cross Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Arm Exercises Triceps Pushdown - Facing Power Rod® unit • Front Lat Cross Bar • Leg extension and seat...
Owners Manual
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...; Lay your triceps throughout the exercise. Facing outward • Squat Pulley Frame • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees bent and your feet flat on the Standing Platform. • Keep your chest lifted, shoulders pinched together and... Muscles Worked Biceps Machine Set-Up • Seated - Facing outward • Chest Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance...
...; Lay your triceps throughout the exercise. Facing outward • Squat Pulley Frame • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees bent and your feet flat on the Standing Platform. • Keep your chest lifted, shoulders pinched together and... Muscles Worked Biceps Machine Set-Up • Seated - Facing outward • Chest Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance...
Owners Manual
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... Crunch - Success Tips • Do not lift your lower back. • Keep one hand on the Center Cross Bar to the Power Rod® resistance rods. Arm Exercises Triceps Kickback Exercises Muscles Worked Triceps Machine Set-Up • Standing - Your head should follow the rib motion rather than lead ... • Keep your abs throughout the entire exercise and relax only at the end of each set. • Move slowly to the Power Rod® resistance rods. Success Tips • Keep your knees bent slightly and your feet on the Standing Platform • Keep your chest lifted, trunk ...
... Crunch - Success Tips • Do not lift your lower back. • Keep one hand on the Center Cross Bar to the Power Rod® resistance rods. Arm Exercises Triceps Kickback Exercises Muscles Worked Triceps Machine Set-Up • Standing - Your head should follow the rib motion rather than lead ... • Keep your abs throughout the entire exercise and relax only at the end of each set. • Move slowly to the Power Rod® resistance rods. Success Tips • Keep your knees bent slightly and your feet on the Standing Platform • Keep your chest lifted, trunk ...
Owners Manual
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... or left • Chest Bar • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Use slow, controlled motion. Leg Exercises Leg Extension Muscles Worked Quadriceps Machine Set-Up • Seated - ... of motion. Facing outward • Center Cross Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, shoulders pinched, abs tight and a slight arch in your muscles let you. Do ...
... or left • Chest Bar • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Use slow, controlled motion. Leg Exercises Leg Extension Muscles Worked Quadriceps Machine Set-Up • Seated - ... of motion. Facing outward • Center Cross Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, shoulders pinched, abs tight and a slight arch in your muscles let you. Do ...
Owners Manual
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...; unit • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Standing Hip Extension Muscles Worked Gluteus Maximus Machine Set-Up • Standing - Exercises Leg Exercises Squat Muscles Worked All leg muscles, Gluteus Maximus Machine Set-... while doing the exercise. facing outward • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance...
...; unit • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Standing Hip Extension Muscles Worked Gluteus Maximus Machine Set-Up • Standing - Exercises Leg Exercises Squat Muscles Worked All leg muscles, Gluteus Maximus Machine Set-... while doing the exercise. facing outward • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance...
Owners Manual
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Facing right or left • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the Hand Grip to the Power Rod® resistance rods. Standing Hip Adduction Muscles Worked Gluteus Maximus, Adductor Longus Machine Set-Up • Standing - Facing right or left • Squat Pulley Frame • Leg extension...
Facing right or left • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the Hand Grip to the Power Rod® resistance rods. Standing Hip Adduction Muscles Worked Gluteus Maximus, Adductor Longus Machine Set-Up • Standing - Facing right or left • Squat Pulley Frame • Leg extension...
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... from ankle. • Pivot entire body upward from your waist or lower back. • Allow your active leg to the Power Rod® resistance rods. Success Tips • Keep your knees slightly bent and your toes/ balls of the cable throughout the movement. Standing Calf Raise ...Muscles Worked Gastrocnemius, Soleus Machine Set-Up • Standing - Exercises Leg Exercises Standing Leg Kickback - Facing Power Rod® unit • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to hang...
... from ankle. • Pivot entire body upward from your waist or lower back. • Allow your active leg to the Power Rod® resistance rods. Success Tips • Keep your knees slightly bent and your toes/ balls of the cable throughout the movement. Standing Calf Raise ...Muscles Worked Gastrocnemius, Soleus Machine Set-Up • Standing - Exercises Leg Exercises Standing Leg Kickback - Facing Power Rod® unit • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to hang...
Owners Manual
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All other trademarks are either registered trademarks or trademarks of Nautilus, Inc. Nautilus, Inc. All rights reserved. Nautilus, the Nautilus Logo, Universal, the Universal Logo, Bowflex, the Bowflex logo, Power Rod, StairMaster and Nautilus Institute are owned by their respective companies. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS www.nautilus.com Nautilus® Bowflex® Schwinn® Fitness StairMaster® Universal® Nautilus Institute® Schwinn is a registered trademark. Printed in China ©2008.
All other trademarks are either registered trademarks or trademarks of Nautilus, Inc. Nautilus, Inc. All rights reserved. Nautilus, the Nautilus Logo, Universal, the Universal Logo, Bowflex, the Bowflex logo, Power Rod, StairMaster and Nautilus Institute are owned by their respective companies. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS www.nautilus.com Nautilus® Bowflex® Schwinn® Fitness StairMaster® Universal® Nautilus Institute® Schwinn is a registered trademark. Printed in China ©2008.