Assembly Manual
Page 3
... perfect working condition. • All exercises in use. • Set up Power Rods® do not stand directly looking over the top of the Bowflex Sport® home gym. or shortness of all moving components. • Before beginning any worn or loose Never stand on the seat. They should be • Allow a workout area of at (800) 605-3369. • Read the owner's manual and...
... perfect working condition. • All exercises in use. • Set up Power Rods® do not stand directly looking over the top of the Bowflex Sport® home gym. or shortness of all moving components. • Before beginning any worn or loose Never stand on the seat. They should be • Allow a workout area of at (800) 605-3369. • Read the owner's manual and...
Assembly Manual
Page 5
... your Bowflex Sport® home gym, turn bolts or nuts toward the right to tighten and left to loosen. Parts List* Item No. Qty. R 1 S 1 T 2 U 1 V 2 W 2 Y 2 Z 2 AA 1 BB 2 Description SQUAT BAR BENT LAT BAR HAND GRIPS ROWING BELT SNAP HOOKS SQUAT STRAPS ROD CABLES W/ 2 SNAP HOOKS (attached) LAT CABLES W/ 2 SNAP HOOKS (attached) LEG CABLE SQUAT CABLES W/ 2 SNAP HOOKS (attached) NOTE: LEAVE ALL CABLES WRAPPED AND BAGGED UNTIL YOUR BOWFLEX SPORT® HOME GYM IS FULLY ASSEMBLED. *Specifications subject to help guide the bolt through...
... your Bowflex Sport® home gym, turn bolts or nuts toward the right to tighten and left to loosen. Parts List* Item No. Qty. R 1 S 1 T 2 U 1 V 2 W 2 Y 2 Z 2 AA 1 BB 2 Description SQUAT BAR BENT LAT BAR HAND GRIPS ROWING BELT SNAP HOOKS SQUAT STRAPS ROD CABLES W/ 2 SNAP HOOKS (attached) LAT CABLES W/ 2 SNAP HOOKS (attached) LEG CABLE SQUAT CABLES W/ 2 SNAP HOOKS (attached) NOTE: LEAVE ALL CABLES WRAPPED AND BAGGED UNTIL YOUR BOWFLEX SPORT® HOME GYM IS FULLY ASSEMBLED. *Specifications subject to help guide the bolt through...
Assembly Manual
Page 7
Attach the Base Legs to install rear screws. Place (4) 3/8" Washers (Item #N) over the ends of (4) 3/8" X 3" Button Head Screws (Item #H) - Assembly Guide Step 1 - one washer per screw, and secure using (4) 3/8" Nylock Nuts (Item #O), as shown in Figure 2. Insert the forward screws through the bolt holes in Figure 1. Place (4) 3/8" Washers over the ends of (4) 3/8" X 3/4" Button Head Screws (Item #E) - Base Left Leg - Make sure to the Base Platform Assembly with the screws and...
Attach the Base Legs to install rear screws. Place (4) 3/8" Washers (Item #N) over the ends of (4) 3/8" X 3" Button Head Screws (Item #H) - Assembly Guide Step 1 - one washer per screw, and secure using (4) 3/8" Nylock Nuts (Item #O), as shown in Figure 2. Insert the forward screws through the bolt holes in Figure 1. Place (4) 3/8" Washers over the ends of (4) 3/8" X 3/4" Button Head Screws (Item #E) - Base Left Leg - Make sure to the Base Platform Assembly with the screws and...
Assembly Manual
Page 11
... nut, but do not remove the Bushings. Do not over the end of the Seat Rail Assembly with the Seat Rail Pull Pin. At this time, place (1) Bolt Cover (Item #Q) over the Nylock Nut installed during Step 8, place 1 bolt cover over the end. Insert the screw through the rear leg pulley. Figure 8 Rail Assembly Figure 8b Rail Assembly Seat Rail Pull Pin End Bracket N Middle J Hole Rear Leg Assembly Leg Latch O Rear Leg 9 Align the holes...
... nut, but do not remove the Bushings. Do not over the end of the Seat Rail Assembly with the Seat Rail Pull Pin. At this time, place (1) Bolt Cover (Item #Q) over the Nylock Nut installed during Step 8, place 1 bolt cover over the end. Insert the screw through the rear leg pulley. Figure 8 Rail Assembly Figure 8b Rail Assembly Seat Rail Pull Pin End Bracket N Middle J Hole Rear Leg Assembly Leg Latch O Rear Leg 9 Align the holes...
Assembly Manual
Page 17
... ends of (3) #10 X 1" Phillips Head Screws (Item #B) - Insert the screws through the slot on the Lower Lat Tower. Attach the Upper Lat Tower to the Rod Box Frame Locate the following items: • From Step 15 - Assembly Guide Step 16 - Slide the Rod Box with Power Rods® (Item #25) onto one washer per screw. Main Assembly • Item #E - (6) 3/8" X 3/4" Button Head Screw • Item #N - (6) 3/8" Washers Carefully...
... ends of (3) #10 X 1" Phillips Head Screws (Item #B) - Insert the screws through the slot on the Lower Lat Tower. Attach the Upper Lat Tower to the Rod Box Frame Locate the following items: • From Step 15 - Assembly Guide Step 16 - Slide the Rod Box with Power Rods® (Item #25) onto one washer per screw. Main Assembly • Item #E - (6) 3/8" X 3/4" Button Head Screw • Item #N - (6) 3/8" Washers Carefully...
Assembly Manual
Page 21
... the "Y" Cable away from the Lat Cross Bar, and fasten to a Snap Hook on each Base Leg Pulley. Leg Cables Snap Hook Leg Extension Seat Step 26 - Pull one end of the Cables down from the Rear Leg to fasten to the Chest Cable Snap Hook. Assembly Guide Step 24 - Note: For this step, make sure your Bowflex Sport® Home Gym! Fasten the Snap Hook attached to the Squat Cables to the corresponding Squat Bar "D" Ring...
... the "Y" Cable away from the Lat Cross Bar, and fasten to a Snap Hook on each Base Leg Pulley. Leg Cables Snap Hook Leg Extension Seat Step 26 - Pull one end of the Cables down from the Rear Leg to fasten to the Chest Cable Snap Hook. Assembly Guide Step 24 - Note: For this step, make sure your Bowflex Sport® Home Gym! Fasten the Snap Hook attached to the Squat Cables to the corresponding Squat Bar "D" Ring...
Owners Manual
Page 3
... Resistance 11 Hooking Power Rod® Unit to Cables 11 Safety 11 When You Are Not Using Your Gym 11 How to Use Your Machine 12 The Workout Bench 12 Removing the Bench 12 Flat Bench 12 45° Incline Bench 12 Leg Extension 12 Free-Sliding Seat 12 Storing Your Bowflex Sport® Home Gym 12 Maintenance and Care 12 How to Use Your Machine 13 Accessories and Equipment 13 Using Your Leg Press Belt and Squat Bar Pulleys...
... Resistance 11 Hooking Power Rod® Unit to Cables 11 Safety 11 When You Are Not Using Your Gym 11 How to Use Your Machine 12 The Workout Bench 12 Removing the Bench 12 Flat Bench 12 45° Incline Bench 12 Leg Extension 12 Free-Sliding Seat 12 Storing Your Bowflex Sport® Home Gym 12 Maintenance and Care 12 How to Use Your Machine 13 Accessories and Equipment 13 Using Your Leg Press Belt and Squat Bar Pulleys...
Owners Manual
Page 4
Product Specifications Product Weight Product Dimensions Folded Footprint Workout Area Number of Exercises Power Rod® Resistance Power Rod® Upgradability User Weight Limit 195 lbs. (88 kg) 90" L x 38" W x 83" H (229 cm L x 97 cm W x 211 cm 52" L x 38" W x 83" H (132 cm L x 97 cm W x 211 cm 100" L x 78" W (254 cm L x 198 cm W) Over 60 210 lbs. (95 kg) 310 lbs. (141 kg.) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H US Meets: ASTM F2276-05 ASTM F2216-05 US �� 4
Product Specifications Product Weight Product Dimensions Folded Footprint Workout Area Number of Exercises Power Rod® Resistance Power Rod® Upgradability User Weight Limit 195 lbs. (88 kg) 90" L x 38" W x 83" H (229 cm L x 97 cm W x 211 cm 52" L x 38" W x 83" H (132 cm L x 97 cm W x 211 cm 100" L x 78" W (254 cm L x 198 cm W) Over 60 210 lbs. (95 kg) 310 lbs. (141 kg.) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H US Meets: ASTM F2276-05 ASTM F2216-05 US �� 4
Owners Manual
Page 5
...; Never move or adjust the seat while sitting on your particular age and condition. READ ALL INSTRUCTIONS BEFORE USING THE MACHINE. • Always read and follow it . 5 instructed on when the Power Rod® unit is in charge of children should be controlled and pounds (136 kg). For your Bowflex Sport® home gym on the correct use of the equipment. • Allow a workout area...
...; Never move or adjust the seat while sitting on your particular age and condition. READ ALL INSTRUCTIONS BEFORE USING THE MACHINE. • Always read and follow it . 5 instructed on when the Power Rod® unit is in charge of children should be controlled and pounds (136 kg). For your Bowflex Sport® home gym on the correct use of the equipment. • Allow a workout area...
Owners Manual
Page 10
... Home Gym Lat Cable Storage Bent Lat Bar Lat Bar Pulley Rod Caps Leg Attachment Cable Rod Box Chest Bar Pulley Squat Bar Bench Squat Platform and Pulleys 10 Please take your time to read all of your body will not believe the amazing results your physical fitness, strength and health expectations! Everyone at Nautilus would like to thank you need to yourself. Get to Know Your Machine CONGRATULATIONS on the machine. The Bowflex Sport® home gym's exceptional resistance...
... Home Gym Lat Cable Storage Bent Lat Bar Lat Bar Pulley Rod Caps Leg Attachment Cable Rod Box Chest Bar Pulley Squat Bar Bench Squat Platform and Pulleys 10 Please take your time to read all of your body will not believe the amazing results your physical fitness, strength and health expectations! Everyone at Nautilus would like to thank you need to yourself. Get to Know Your Machine CONGRATULATIONS on the machine. The Bowflex Sport® home gym's exceptional resistance...
Owners Manual
Page 12
... Workout Bench Your Bowflex Sport® home gym has a number of the Assembly Manual for Aerobic Rowing. To adjust the seat, pull out the Seat Rail Knob, then slide the seat to one hand, disengage the seat Rail Pull Pin to allow the Rear Leg to page A-12 of seat and bench positions: flat bench forward, flat bench back, 45° incline and free-sliding seat extension. Release the Seat Rail Knob to cables, or belts and their connections. To attach...
... Workout Bench Your Bowflex Sport® home gym has a number of the Assembly Manual for Aerobic Rowing. To adjust the seat, pull out the Seat Rail Knob, then slide the seat to one hand, disengage the seat Rail Pull Pin to allow the Rear Leg to page A-12 of seat and bench positions: flat bench forward, flat bench back, 45° incline and free-sliding seat extension. Release the Seat Rail Knob to cables, or belts and their connections. To attach...
Owners Manual
Page 13
.... • Always use the supplied Lockout Pin to secure the Leg Extension Pivot Tube to the regular cables. • When installing the Leg Extension Seat always ensure that the Extension's cables are securely fastened to the regular Bowflex® cables and the Bent Lat Bar, Squat Bar or Hand Grips. • Always use the Bent Lat Bar holders to support the Bent Lat Bar, or remove the bar when not in...
.... • Always use the supplied Lockout Pin to secure the Leg Extension Pivot Tube to the regular cables. • When installing the Leg Extension Seat always ensure that the Extension's cables are securely fastened to the regular Bowflex® cables and the Bent Lat Bar, Squat Bar or Hand Grips. • Always use the Bent Lat Bar holders to support the Bent Lat Bar, or remove the bar when not in...
Owners Manual
Page 14
... Use Your Machine Using Your Leg Press Belt and Squat Bar Pulleys Leg Press Belt: The Leg Press Belt is used for the Leg Press exercise. • With the Bowflex® seat adjusted to the "free sliding" position (spring lock seat pin unlocked), the hand grips removed, and the desired amount of the squat harness in such a manner that the belt is taut. • Place hands on the squat bar using a snap hook. • You can now add Power...
... Use Your Machine Using Your Leg Press Belt and Squat Bar Pulleys Leg Press Belt: The Leg Press Belt is used for the Leg Press exercise. • With the Bowflex® seat adjusted to the "free sliding" position (spring lock seat pin unlocked), the hand grips removed, and the desired amount of the squat harness in such a manner that the belt is taut. • Place hands on the squat bar using a snap hook. • You can now add Power...
Owners Manual
Page 18
.... To determine the amount of the changes that weight loss is necessary to measure the following: 1) Upper arms - belly relaxed. 3) At navel - Circumference of Body Parts: For an even better idea of fat you've lost, you'll need to take. Use a plastic tape to measure the circumference of the six-week program, repeat the process in the...
.... To determine the amount of the changes that weight loss is necessary to measure the following: 1) Upper arms - belly relaxed. 3) At navel - Circumference of Body Parts: For an even better idea of fat you've lost, you'll need to take. Use a plastic tape to measure the circumference of the six-week program, repeat the process in the...
Owners Manual
Page 36
... designing an exercise program that fits and enhances your lifestyle, but not daily training of the same muscle group. • Training Intensity: The amount of resistance used during your repetition. • Training Volume: The number of repetitions and sets performed. • Rest intervals: The time you rest between workouts. Identify your goals: Goals are critical to pair exercises that need the most training. That...
... designing an exercise program that fits and enhances your lifestyle, but not daily training of the same muscle group. • Training Intensity: The amount of resistance used during your repetition. • Training Volume: The number of repetitions and sets performed. • Rest intervals: The time you rest between workouts. Identify your goals: Goals are critical to pair exercises that need the most training. That...
Owners Manual
Page 55
... throughout the exercise, using controlled motion. START FINISH Start • Lie on the Bench with your head toward the Power Rod® unit, knees bent, and feet flat on the floor. • Keep your upper arms motionless and your motion, slowly returning to the Start position. 55 Arm Exercises French Press-Elbow Extension (overhead) Muscles worked: Triceps Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips...
... throughout the exercise, using controlled motion. START FINISH Start • Lie on the Bench with your head toward the Power Rod® unit, knees bent, and feet flat on the floor. • Keep your upper arms motionless and your motion, slowly returning to the Start position. 55 Arm Exercises French Press-Elbow Extension (overhead) Muscles worked: Triceps Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips...
Owners Manual
Page 58
... motion. 58 Arm Exercises Seated Biceps Curl-Flexion (in supination) Muscles Worked: Biceps Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your upper body motionless and your wrists straight. • Keep your chest lifted, trunk muscles tight, and maintain a slight arch in your spine aligned throughout movement START FINISH Start • Sit on the Bench, facing the Power Rod®...
... motion. 58 Arm Exercises Seated Biceps Curl-Flexion (in supination) Muscles Worked: Biceps Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your upper body motionless and your wrists straight. • Keep your chest lifted, trunk muscles tight, and maintain a slight arch in your spine aligned throughout movement START FINISH Start • Sit on the Bench, facing the Power Rod®...
Owners Manual
Page 63
...; Move slowly to the Start position without exaggerating breathing. Keep your knees and hips bent and your feet flat on that side. • Slowly move diagonally, rotating torso away from the side holding the Handgrip, ribs turned toward your hips. Abdominal Exercises Seated (Resisted) Abdominal Crunch-Spinal Flexion Muscles worked: Rectus Abdominus and Obliques Bench Position: 45o incline Accessory: Handgrips Pulleys: Chest Bar...
...; Move slowly to the Start position without exaggerating breathing. Keep your knees and hips bent and your feet flat on that side. • Slowly move diagonally, rotating torso away from the side holding the Handgrip, ribs turned toward your hips. Abdominal Exercises Seated (Resisted) Abdominal Crunch-Spinal Flexion Muscles worked: Rectus Abdominus and Obliques Bench Position: 45o incline Accessory: Handgrips Pulleys: Chest Bar...
Owners Manual
Page 74
... of the Bowflex Sport® home gym that the Bowflex Sport® home gym is a superior product. Residential: 5 Years on machine, No-Time-Limit Warranty on the Warranty Registration Card. To make copies of your merchandise. You are not available at your Bowflex Sport® home gym , please follow instructions or warnings in good condition. will be properly packaged in the original boxes and in the Owner's Manual, misuse, mishandling...
... of the Bowflex Sport® home gym that the Bowflex Sport® home gym is a superior product. Residential: 5 Years on machine, No-Time-Limit Warranty on the Warranty Registration Card. To make copies of your merchandise. You are not available at your Bowflex Sport® home gym , please follow instructions or warnings in good condition. will be properly packaged in the original boxes and in the Owner's Manual, misuse, mishandling...
Owners Manual
Page 76
... specific legal rights, and you may need to you by persons who weigh more than the original purchaser and is free from state to use by a Nautilus Representative. Bowflex Sport® Home Gym • 5 years on machine • No-Time-Limit Warranty on individual Power Rod® resistance rods Warranties Do Not Cover • A Bowflex Sport® home gym purchased for products sold and used in materials or workmanship. The repaired part...
... specific legal rights, and you may need to you by persons who weigh more than the original purchaser and is free from state to use by a Nautilus Representative. Bowflex Sport® Home Gym • 5 years on machine • No-Time-Limit Warranty on individual Power Rod® resistance rods Warranties Do Not Cover • A Bowflex Sport® home gym purchased for products sold and used in materials or workmanship. The repaired part...