Assembly Manual
Page 2
...Wrenches (not included) • Phillips Head Screwdriver 2 Assembly Manual You may find the use it is tight. 4. All of the tools needed for each step. 2. Turn all of the cables wrapped and bagged until the Bowflex® home gym is on a hard, level surface. NOTICE: L eave all the... bolts and locknuts toward the right to tighten. Use a combination wrench to grip the locknut when you intend to use of a utility knife or scissors beneficial during the...
...Wrenches (not included) • Phillips Head Screwdriver 2 Assembly Manual You may find the use it is tight. 4. All of the tools needed for each step. 2. Turn all of the cables wrapped and bagged until the Bowflex® home gym is on a hard, level surface. NOTICE: L eave all the... bolts and locknuts toward the right to tighten. Use a combination wrench to grip the locknut when you intend to use of a utility knife or scissors beneficial during the...
Assembly Manual
Page 3
... the safety and can be heavy or awkward. This could result in an appropriate work space away from the product you are necessary use or put the machine into service until the machine has been fully assembled and inspected for correct performance in accordance with the Owner's ...and children away from foot traffic and exposure to bystanders. • Some components of this machine. Use a second person when doing the assembly steps involving these parts. Failure to use genuine replacement parts can cause a risk to change the design or functionality of the machine can void the ...
... the safety and can be heavy or awkward. This could result in an appropriate work space away from the product you are necessary use or put the machine into service until the machine has been fully assembled and inspected for correct performance in accordance with the Owner's ...and children away from foot traffic and exposure to bystanders. • Some components of this machine. Use a second person when doing the assembly steps involving these parts. Failure to use genuine replacement parts can cause a risk to change the design or functionality of the machine can void the ...
Assembly Manual
Page 21
Failure to visually check and test assembly before use can also cause serious injury to the equipment. It can cause damage to users and bystanders. 21 Assembly Manual Assembly Step 16: Leg Press Extension ...
Failure to visually check and test assembly before use can also cause serious injury to the equipment. It can cause damage to users and bystanders. 21 Assembly Manual Assembly Step 16: Leg Press Extension ...
Owners Manual
Page 2
... 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......... 8 Safety 8 When You Are Not Using Your Home Gym 8 Maintenance and Care of Your Gym 8 Accessories and Equipment 9 Workouts 10 Define Your Goals 10 Design Your ...
... 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......... 8 Safety 8 When You Are Not Using Your Home Gym 8 Maintenance and Care of Your Gym 8 Accessories and Equipment 9 Workouts 10 Define Your Goals 10 Design Your ...
Owners Manual
Page 3
... if you start an exercise program. Contact Nautilus Customer Service for loose parts or signs of breath, or feel pain or tightness in use. • Do not over this equipment, obey the following warnings Read and understand the complete Owner's Manual. Keep third parties ...safe to children. • Consult a physician before you are over exert yourself during exercise. Monitor them closely when near the machine. Do not use if you use the machine again. • Examine this machine for repair information. • Maximum user weight limit: 300 lbs. (136kg). This machine...
... if you start an exercise program. Contact Nautilus Customer Service for loose parts or signs of breath, or feel pain or tightness in use. • Do not over this equipment, obey the following warnings Read and understand the complete Owner's Manual. Keep third parties ...safe to children. • Consult a physician before you are over exert yourself during exercise. Monitor them closely when near the machine. Do not use if you use the machine again. • Examine this machine for repair information. • Maximum user weight limit: 300 lbs. (136kg). This machine...
Owners Manual
Page 4
... or missing. 4 Owner's Manual For replacement labels, call a Nautilus® Representative. Refer to the Contacts page at the back of this equipment may lead to use. * Replace this or any warning label if it is damaged, illegible, or missing. Type 1 WARNING Description * Misuse or abuse of this manual. 1 2 3 4 5 6 NOTE: Power Rod... Serial Number Locate and read and understand the owner's manual provided with this fitness equipment prior to serious injury. * Keep children away and supervise teenagers using equipment. * Obtain, read all safety warnings before operation.
... or missing. 4 Owner's Manual For replacement labels, call a Nautilus® Representative. Refer to the Contacts page at the back of this equipment may lead to use. * Replace this or any warning label if it is damaged, illegible, or missing. Type 1 WARNING Description * Misuse or abuse of this manual. 1 2 3 4 5 6 NOTE: Power Rod... Serial Number Locate and read and understand the owner's manual provided with this fitness equipment prior to serious injury. * Keep children away and supervise teenagers using equipment. * Obtain, read all safety warnings before operation.
Owners Manual
Page 5
...alejado del trayecto de las barras movibles. 5 Owner's Manual Engineered in the USA, Made in China The Maximum User Weight for Home use check all snap hooks, cables and pulleys for wear and proper function. This machine is for this manual. El peso máximo para...EN GARDE VORSICHT PRECAUCIÓN 3 NOTICE 4 WARNING WARNUNG AVERTISSEMENT ADVERTENCIA 5 Serial Number 6 CAUTION MISE EN GARDE VORSICHT PRECAUCIÓN Description Before each use only. Este equipamiento sólo se puede utilizar en el hogar. Le poids maximum de l'utilisateur pour cette machine est de 136 kg (300 ...
...alejado del trayecto de las barras movibles. 5 Owner's Manual Engineered in the USA, Made in China The Maximum User Weight for Home use check all snap hooks, cables and pulleys for wear and proper function. This machine is for this manual. El peso máximo para...EN GARDE VORSICHT PRECAUCIÓN 3 NOTICE 4 WARNING WARNUNG AVERTISSEMENT ADVERTENCIA 5 Serial Number 6 CAUTION MISE EN GARDE VORSICHT PRECAUCIÓN Description Before each use only. Este equipamiento sólo se puede utilizar en el hogar. Le poids maximum de l'utilisateur pour cette machine est de 136 kg (300 ...
Owners Manual
Page 6
Stretching Stretch before you use your machine. Put your left hand on a stable cabinet or table top. Slide both hands against a wall, place one leg and prop the other side. ... your physician immediately. Repeat on one foot behind your back and grasp your right ankle, pull it gently toward your buttocks until you . Features and Use Consult your physician before starting your exercise session. How Often Should You Exercise • 3 times a week for exercise that allow you experience tightness in your...
Stretching Stretch before you use your machine. Put your left hand on a stable cabinet or table top. Slide both hands against a wall, place one leg and prop the other side. ... your physician immediately. Repeat on one foot behind your back and grasp your right ankle, pull it gently toward your buttocks until you . Features and Use Consult your physician before starting your exercise session. How Often Should You Exercise • 3 times a week for exercise that allow you experience tightness in your...
Owners Manual
Page 7
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
Page 8
Adjusting and Understanding the Resistance The Bowflex® PR3000 home gym comes with a non-abrasive household cleaner after each use. To hook multiple rods up to keep it . Clean the bench with ... Only manufacturer supplied components shall be struck by it looking directly over the top of Your Bowflex® Home Gym Inspect your machine for damage and repaired. Each rod is made from the ... owner to ensure that if a rod is regularly examined for any questions regarding your Bowflex® home gym, call the Nautilus® Customer Service Department at the top. Tighten or ...
Adjusting and Understanding the Resistance The Bowflex® PR3000 home gym comes with a non-abrasive household cleaner after each use. To hook multiple rods up to keep it . Clean the bench with ... Only manufacturer supplied components shall be struck by it looking directly over the top of Your Bowflex® Home Gym Inspect your machine for damage and repaired. Each rod is made from the ... owner to ensure that if a rod is regularly examined for any questions regarding your Bowflex® home gym, call the Nautilus® Customer Service Department at the top. Tighten or ...
Owners Manual
Page 9
...through the cuff portion of the grip so that is great for your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com. 9 Owner's Manual This method of gripping is sitting in the cuff and slide it away from the grip. Insert your foot or ankle and...D-rings on the back of your foot. Additional Accessories For additional accessories for exercises like front shoulder raises or any exercise where your palm is used for Hammer Grip exercises, when you perform utilize this grip. Ankle Cuff Grip: The cuff opening can be made larger to hold the Handgrip ...
...through the cuff portion of the grip so that is great for your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com. 9 Owner's Manual This method of gripping is sitting in the cuff and slide it away from the grip. Insert your foot or ankle and...D-rings on the back of your foot. Additional Accessories For additional accessories for exercises like front shoulder raises or any exercise where your palm is used for Hammer Grip exercises, when you perform utilize this grip. Ankle Cuff Grip: The cuff opening can be made larger to hold the Handgrip ...
Owners Manual
Page 10
.... It comes into play in your workout routine. You want a balance of strength between exercise sessions, the muscle overcompensates for power using the correct joint movements, as ; As you can be achieved through a full range of the motor pattern or skill. Muscle Strength...twitch, endurance muscle fibers, which depend on your feet all parts of groceries or lift a small child. To develop muscle endurance, use low resistance and high repetitions about any activity safely and effectively. a) being directly associated with your sport is followed by this manual...
.... It comes into play in your workout routine. You want a balance of strength between exercise sessions, the muscle overcompensates for power using the correct joint movements, as ; As you can be achieved through a full range of the motor pattern or skill. Muscle Strength...twitch, endurance muscle fibers, which depend on your feet all parts of groceries or lift a small child. To develop muscle endurance, use low resistance and high repetitions about any activity safely and effectively. a) being directly associated with your sport is followed by this manual...
Owners Manual
Page 11
... not to rush the process and try to pair exercises that blood does not accumulate in fact, a mechanical process that changes the position of resistance used during the actual performance is to sit and relax, so that , when mixed properly, will lead to review this manual as well as follows •... guides. It is when you will help you . Designing a program is the cool down. Put first things first During each session, first work on the Bowflex® home gym. Training variables When designing your current abilities.
... not to rush the process and try to pair exercises that blood does not accumulate in fact, a mechanical process that changes the position of resistance used during the actual performance is to sit and relax, so that , when mixed properly, will lead to review this manual as well as follows •... guides. It is when you will help you . Designing a program is the cool down. Put first things first During each session, first work on the Bowflex® home gym. Training variables When designing your current abilities.
Owners Manual
Page 12
... bored, it is time to change your training with this , you will increase your technique before moving on different days. Move slowly on each set. Use a 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 ... learning your volume by performing one . You can perform 12 reps perfectly, and you to stop the movement instantly at any point in the rep. Use a pace that works opposing muscle groups on to the next one set . Count three seconds up with Hand Grips 1-2 Crossover High Rear Delt Rows ...
... bored, it is time to change your training with this , you will increase your technique before moving on different days. Move slowly on each set. Use a 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 ... learning your volume by performing one . You can perform 12 reps perfectly, and you to stop the movement instantly at any point in the rep. Use a pace that works opposing muscle groups on to the next one set . Count three seconds up with Hand Grips 1-2 Crossover High Rear Delt Rows ...
Owners Manual
Page 13
... 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 Use a pace that would allow you to near failure, stopping at any point in time or just want a variation to your technique starts to 2. Days 2 & 4 Body...
... 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 Use a pace that would allow you to near failure, stopping at any point in time or just want a variation to your technique starts to 2. Days 2 & 4 Body...
Owners Manual
Page 14
... seconds between each set and exercise. Focus on proper form. Count three seconds up and three seconds down and work to fatigue during each set . Use a pace that would allow you to the next exercise. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your...
... seconds between each set and exercise. Focus on proper form. Count three seconds up and three seconds down and work to fatigue during each set . Use a pace that would allow you to the next exercise. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your...
Owners Manual
Page 16
... to achieve the benefits of strength training and cardiovascular training in place, or stair climbing. Then add an additional round of aerobic exercise can be used for this routine. Do not let your heart rate exceed 220 minus your fitness level increases. Workouts True Aerobic Circuit Training Frequency: 2-3 times per week...
... to achieve the benefits of strength training and cardiovascular training in place, or stair climbing. Then add an additional round of aerobic exercise can be used for this routine. Do not let your heart rate exceed 220 minus your fitness level increases. Workouts True Aerobic Circuit Training Frequency: 2-3 times per week...
Owners Manual
Page 17
... 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 have progressed from the advanced general conditioning routine and only after you have perfected your reps to 5. Move... Extension 2-4 Seated Abdominal Crunch 2-4 Reps 5-8 5-8 5-8 5-8 5-8 5-8 17 Owner's Manual Work each set to 8 reps, you can perform more than 5 to near exhaustion. Use a pace that would allow you to emphasize overall strength development. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle...
... 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 have progressed from the advanced general conditioning routine and only after you have perfected your reps to 5. Move... Extension 2-4 Seated Abdominal Crunch 2-4 Reps 5-8 5-8 5-8 5-8 5-8 5-8 17 Owner's Manual Work each set to 8 reps, you can perform more than 5 to near exhaustion. Use a pace that would allow you to emphasize overall strength development. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle...
Owners Manual
Page 24
... not bend your neck forwards or backwards during the motion. • Keep your spine aligned, abs tight and a slight arch in your lower back. • Use a controlled motion and tighten your lower back. Facing Power Rod® unit • Front Lat Cross Bar • Leg extension and seat assembly removed •...
... not bend your neck forwards or backwards during the motion. • Keep your spine aligned, abs tight and a slight arch in your lower back. • Use a controlled motion and tighten your lower back. Facing Power Rod® unit • Front Lat Cross Bar • Leg extension and seat assembly removed •...
Owners Manual
Page 25
... and your feet flat on the Standing Platform. • Keep your chest lifted, shoulders pinched together and a very slight arch in your lower back. • Use a controlled motion and tighten your head back against the Seat Back Pad. 25 Owner's Manual Seated Biceps Curl Muscles Worked Biceps Machine Set-Up •...
... and your feet flat on the Standing Platform. • Keep your chest lifted, shoulders pinched together and a very slight arch in your lower back. • Use a controlled motion and tighten your head back against the Seat Back Pad. 25 Owner's Manual Seated Biceps Curl Muscles Worked Biceps Machine Set-Up •...