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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 Delt Rows 19 Seated ... Patents and Patents Pending. Table 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 the Cables......... ...
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 Delt Rows 19 Seated ... Patents and Patents Pending. Table 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 the Cables......... ...
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...if not avoided, could result in your chest, become short of breath, or feel pain or tightness in death or serious injury. Stop exercising if you start an exercise program. This machine contains moving parts. • Set up and operate this machine on a solid, level, horizontal surface. • ... with your gym. • Correctly engage the Selector Hook to children. • Consult a physician before you are over exert yourself during exercise. Make sure that move and appear dangerous to adults can appear safe to the Rod End. • Correctly adjust and safely engage all cables...
...if not avoided, could result in your chest, become short of breath, or feel pain or tightness in death or serious injury. Stop exercising if you start an exercise program. This machine contains moving parts. • Set up and operate this machine on a solid, level, horizontal surface. • ... with your gym. • Correctly engage the Selector Hook to children. • Consult a physician before you are over exert yourself during exercise. Make sure that move and appear dangerous to adults can appear safe to the Rod End. • Correctly adjust and safely engage all cables...
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... along the front of breath, feel faint, lightheaded or dizzy, or have a heart condition, or any exercise program. Features and Use Consult your exercise session. Stretching Stretch before starting any physical limitation, consult with your physician before starting your physician before you ... keeping the rear leg straight and your left hand on other leg. • Quadriceps - Repeat on a wall or table for exercise that allow you don't want to move freely. Warm muscles respond better to Wear Wear rubber-soled athletic shoes. Slide both hands ...
... along the front of breath, feel faint, lightheaded or dizzy, or have a heart condition, or any exercise program. Features and Use Consult your exercise session. Stretching Stretch before starting any physical limitation, consult with your physician before starting your physician before you ... keeping the rear leg straight and your left hand on other leg. • Quadriceps - Repeat on a wall or table for exercise that allow you don't want to move freely. Warm muscles respond better to Wear Wear rubber-soled athletic shoes. Slide both hands ...
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Then grasp the remainder of the exercises you need to the cables. Insert your foot or ankle and tighten by pulling the handle toward the cuff. Standard Grip: ...cuff of the handle and slide the foam grip against the top of gripping is great for exercises like front shoulder raises or any exercise where your palm is used for Hammer Grip exercises, when you perform utilize this grip. Shoulder Grip: Spread open the cuff and slide the ...the back of your hand. Hand Cuff Grip: Slip your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com. 9 Owner's Manual
Then grasp the remainder of the exercises you need to the cables. Insert your foot or ankle and tighten by pulling the handle toward the cuff. Standard Grip: ...cuff of the handle and slide the foam grip against the top of gripping is great for exercises like front shoulder raises or any exercise where your palm is used for Hammer Grip exercises, when you perform utilize this grip. Shoulder Grip: Spread open the cuff and slide the ...the back of your hand. Hand Cuff Grip: Slip your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com. 9 Owner's Manual
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...an overhand serve or stretch for the top shelf in front and back. Increased flexibility means an increased range of strength between exercise sessions, the muscle overcompensates for the stress and usually increases in each set . The fat weight increases and the lean weight ...decreases. Cardiovascular Endurance is the ability of the heart and lungs to supply oxygen and nutrients to exercising muscles over -development of groceries or lift a small child. You want a balance of contracting the muscles faster rather than the set...
...an overhand serve or stretch for the top shelf in front and back. Increased flexibility means an increased range of strength between exercise sessions, the muscle overcompensates for the stress and usually increases in each set . The fat weight increases and the lean weight ...decreases. Cardiovascular Endurance is the ability of the heart and lungs to supply oxygen and nutrients to exercising muscles over -development of groceries or lift a small child. You want a balance of contracting the muscles faster rather than the set...
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... Progressive Loading: The gradual systematic increase of smaller achievable goals. Remember your cardiovascular component Any fitness program must experiment with aerobic exercise such as other fitness guides. We recommend daily activity but so is to review this manual as well as walking, running, ...and discouragement. Designing a program is the cool down. Understand fitness and its components Improperly designed programs can focus on the Bowflex® home gym. Know your current fitness level Before you start any fitness program you determine your resistance training with ...
... Progressive Loading: The gradual systematic increase of smaller achievable goals. Remember your cardiovascular component Any fitness program must experiment with aerobic exercise such as other fitness guides. We recommend daily activity but so is to review this manual as well as walking, running, ...and discouragement. Designing a program is the cool down. Understand fitness and its components Improperly designed programs can focus on the Bowflex® home gym. Know your current fitness level Before you start any fitness program you determine your resistance training with ...
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... Workouts Workouts 20 Minute Better Body Workout Frequency: 3 days per week (M-W-F) Time: 20 minutes When you are proficient in performing the exercise techniques of the above workout and are no longer realizing results, or have become stronger, you can perform 12 reps perfectly, and you... pace that would allow you to 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...
... Workouts Workouts 20 Minute Better Body Workout Frequency: 3 days per week (M-W-F) Time: 20 minutes When you are proficient in performing the exercise techniques of the above workout and are no longer realizing results, or have become stronger, you can perform 12 reps perfectly, and you... pace that would allow you to 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...
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...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-...your technique starts to deteriorate. Count three seconds up and three seconds down. Days 2 & 4 Body Part Back Shoulders Arms Trunk Workouts Exercise Sets Reverse Grip Pulldown with 1-3 Hand Grips Narrow Pulldown with Hand Grips 1-3 Crossover High Rear Delt Rows 1-3 Seated Biceps Curl 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-...your technique starts to deteriorate. Count three seconds up and three seconds down. Days 2 & 4 Body Part Back Shoulders Arms Trunk Workouts Exercise Sets Reverse Grip Pulldown with 1-3 Hand Grips Narrow Pulldown with Hand Grips 1-3 Crossover High Rear Delt Rows 1-3 Seated Biceps Curl 1-3 ...
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...Lateral Shoulder Raise 2-4 Shoulder Shrug 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Days 2 & 4 Body Part Back Arms Exercise Sets Stiff Arm Pulldowns 2-4 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 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 ...
...Lateral Shoulder Raise 2-4 Shoulder Shrug 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Days 2 & 4 Body Part Back Arms Exercise Sets Stiff Arm Pulldowns 2-4 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 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 ...
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...Grips Standing Low Back Extension Seated Biceps Curl 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 Do not let your heart rate ...exceed 220, minus your fitness level increases. Days 1 & 3 Body Part Chest Legs Back Legs Trunk Exercise Bench Press Squat Stiff Arm Pulldowns Standing Extension Seated Abdominal Crunch Reps 8-12 8-12 8-12 8-12 8-12 Days 2 & 4 Body Part Shoulders Legs ...
...Grips Standing Low Back Extension Seated Biceps Curl 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 Do not let your heart rate ...exceed 220, minus your fitness level increases. Days 1 & 3 Body Part Chest Legs Back Legs Trunk Exercise Bench Press Squat Stiff Arm Pulldowns Standing Extension Seated Abdominal Crunch Reps 8-12 8-12 8-12 8-12 8-12 Days 2 & 4 Body Part Shoulders Legs ...
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...reach three rounds of Circuit 1, add one round 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 Squat 30-60 Seconds Narrow Pulldown with perfect technique. Initially, start ...Crunch 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 Stiff Arm Pulldowns 30-60 Seconds Standing ...
...reach three rounds of Circuit 1, add one round 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 Squat 30-60 Seconds Narrow Pulldown with perfect technique. Initially, start ...Crunch 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 Stiff Arm Pulldowns 30-60 Seconds Standing ...
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... movement as you move, cramp the muscle at any point in the rep. Focus on each set and exercise. Count two seconds up and four seconds down and work to fatigue during each set to near exhaustion. ... 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 Sets Squat 2-4 Leg Extension 2-4 Standing Hip Extension 2-4 Hip Abduction 2-4 Standing Low Back Extension 2-4 Seated Abdominal Crunch 2-4 Reps 5-8 5-8 5-8 5-8 5-8 5-8 17 Owner's...
... movement as you move, cramp the muscle at any point in the rep. Focus on each set and exercise. Count two seconds up and four seconds down and work to fatigue during each set to near exhaustion. ... 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 Sets Squat 2-4 Leg Extension 2-4 Standing Hip Extension 2-4 Hip Abduction 2-4 Standing Low Back Extension 2-4 Seated Abdominal Crunch 2-4 Reps 5-8 5-8 5-8 5-8 5-8 5-8 17 Owner's...
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... blades pinched together and maintain good spinal alignment. Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Seated - Exercises Chest Exercises Bench Press -
... blades pinched together and maintain good spinal alignment. Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Seated - Exercises Chest Exercises Bench Press -
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... back against the Seat Back Pad. • Do not let your elbows travel behind your shoulders. • Keep your 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. Shoulder Exercises Crossover High Rear Delt Rows Muscles Worked Anterior and Middle Deltoids Machine Set-Up • Standing-facing Power Rod® unit • Front Lat...
... back against the Seat Back Pad. • Do not let your elbows travel behind your shoulders. • Keep your 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. Shoulder Exercises Crossover High Rear Delt Rows Muscles Worked Anterior and Middle Deltoids Machine Set-Up • Standing-facing Power Rod® unit • Front Lat...
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Exercises Shoulder Exercises Seated Shoulder Press - facing outward • Center Cross Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance ... in your lower back as you raise your arms. Keep your spine steady and tight. • Keep your shoulders evenly. • For variation, perform this exercise bent slightly at the hips. 20 Owner's Manual
Exercises Shoulder Exercises Seated Shoulder Press - facing outward • Center Cross Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance ... in your lower back as you raise your arms. Keep your spine steady and tight. • Keep your shoulders evenly. • For variation, perform this exercise bent slightly at the hips. 20 Owner's Manual
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...good spinal alignment and bend forward slightly from your hips. • Do not swing your arms upward or move your trunk during this exercise. • Lift your chest, keep your knees bent and your feet on the Standing Platform. • Keep your spine aligned ...in your back. • Maintain a 90° angle between your forearms and your torso throughout the exercise. • Do not rotate your feet on the Standing Platform. Exercises Shoulder Exercises Lateral Shoulder Raise Muscles Worked Middle Deltoids, Supraspinatus, Upper Trapezius Machine Set-Up • Standing - Shoulder...
...good spinal alignment and bend forward slightly from your hips. • Do not swing your arms upward or move your trunk during this exercise. • Lift your chest, keep your knees bent and your feet on the Standing Platform. • Keep your spine aligned ...in your back. • Maintain a 90° angle between your forearms and your torso throughout the exercise. • Do not rotate your feet on the Standing Platform. Exercises Shoulder Exercises Lateral Shoulder Raise Muscles Worked Middle Deltoids, Supraspinatus, Upper Trapezius Machine Set-Up • Standing - Shoulder...
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... aligned and a slight arch in your back. • Maintain a 90° angle between your forearms and your torso throughout the exercise. • Do not rotate your spine to get additional range of motion. Do not bend from your back. • Move from hips ...only. Exercises Shoulder Exercises Shoulder Rotator Cuff - (External) Muscles Worked Infraspinatus, Teres Minor Machine Set-Up • Standing - Back Exercises Standing Low Back Extension Muscles Worked Lower Trapezius, Erector Spinae, Gluteus Maximus Machine Set-Up...
... aligned and a slight arch in your back. • Maintain a 90° angle between your forearms and your torso throughout the exercise. • Do not rotate your spine to get additional range of motion. Do not bend from your back. • Move from hips ...only. Exercises Shoulder Exercises Shoulder Rotator Cuff - (External) Muscles Worked Infraspinatus, Teres Minor Machine Set-Up • Standing - Back Exercises Standing Low Back Extension Muscles Worked Lower Trapezius, Erector Spinae, Gluteus Maximus Machine Set-Up...
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.... Stiff Arm Pulldowns Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Lower Trapezius, Biceps Machine Set-Up • Standing - Shoulder Extension (with Hand Grips - 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 lats...
.... Stiff Arm Pulldowns Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Lower Trapezius, Biceps Machine Set-Up • Standing - Shoulder Extension (with Hand Grips - 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 lats...
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...your wrists straight. • Keep your chest lifted, abs tight and maintain a slight arch in your triceps throughout the exercise. 24 Owner's Manual Arm Exercises Triceps Pushdown - Success Tips • Lift your chest, keep your knees bent and your feet on the Standing Platform. .... • Use a controlled motion and tighten your lower back. Elbow Extension Muscles Worked Triceps Machine Set-Up • Standing - Exercises Back Exercises Reverse Grip Pulldown with Hand Grips Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • Seated - Facing ...
...your wrists straight. • Keep your chest lifted, abs tight and maintain a slight arch in your triceps throughout the exercise. 24 Owner's Manual Arm Exercises Triceps Pushdown - Success Tips • Lift your chest, keep your knees bent and your feet on the Standing Platform. .... • Use a controlled motion and tighten your lower back. Elbow Extension Muscles Worked Triceps Machine Set-Up • Standing - Exercises Back Exercises Reverse Grip Pulldown with Hand Grips Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • Seated - Facing ...
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...; Keep your chest lifted, abs tight and maintain a slight arch in your back. • Lay your triceps throughout the exercise. Facing outward • Chest Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods.... Exercises Arm Exercises Triceps Extension Muscles Worked Triceps Machine Set-Up • Seated - Facing outward • Squat Pulley Frame • Leg extension removed •...
...; Keep your chest lifted, abs tight and maintain a slight arch in your back. • Lay your triceps throughout the exercise. Facing outward • Chest Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods.... Exercises Arm Exercises Triceps Extension Muscles Worked Triceps Machine Set-Up • Seated - Facing outward • Squat Pulley Frame • Leg extension removed •...