Assembly Manual
Page 1
Make sure that it is preplaced in hole for you) 4) Place 3/8" x 3 1/4" bolt into top hole and tighten. 5) Tighten securely using enclosed allen wrench. Secure the two parts together by tightening four of vertical main frame. Pivot Arm Power Rod Assembly 3/8" x 3 1/4" bolt ...of the #12 sheet metal screws through the four holes (two on the black Power Rod Assembly. #12 sheet metal screw Vertical Main Frame Versatrainer Assembly Instructions 1-800-2669-3539 Vertical Extrusion 1) Rotate extrusion to upright position. 2) Lift pivot arm until extrusion screw holes align. 3) Turn 3/8"...
Make sure that it is preplaced in hole for you) 4) Place 3/8" x 3 1/4" bolt into top hole and tighten. 5) Tighten securely using enclosed allen wrench. Secure the two parts together by tightening four of vertical main frame. Pivot Arm Power Rod Assembly 3/8" x 3 1/4" bolt ...of the #12 sheet metal screws through the four holes (two on the black Power Rod Assembly. #12 sheet metal screw Vertical Main Frame Versatrainer Assembly Instructions 1-800-2669-3539 Vertical Extrusion 1) Rotate extrusion to upright position. 2) Lift pivot arm until extrusion screw holes align. 3) Turn 3/8"...
Owners Manual
Page 4
...is not suitable as a children's toy. It can be aware of wear. Do not prior to over this weight. Bowflex® VersaTrainer® Owner's Manual Pay special attention to POTENTIAL hazards that all Warning Labels on this machine. • Set up the... Inspect this machine for a User's Weight Limit of xxx pounds ((xxx/2.2) kilograms.) Do not use additional means to increase the resistance (lifting load) of the Bowflex® VersaTrainer® home gym. Important Safety Precautions IMPORTANT SAFETY INSTRUCTIONS The following warnings. )--%$)!4%!#4)/.2%15)2%$ • ...
...is not suitable as a children's toy. It can be aware of wear. Do not prior to over this weight. Bowflex® VersaTrainer® Owner's Manual Pay special attention to POTENTIAL hazards that all Warning Labels on this machine. • Set up the... Inspect this machine for a User's Weight Limit of xxx pounds ((xxx/2.2) kilograms.) Do not use additional means to increase the resistance (lifting load) of the Bowflex® VersaTrainer® home gym. Important Safety Precautions IMPORTANT SAFETY INSTRUCTIONS The following warnings. )--%$)!4%!#4)/.2%15)2%$ • ...
Owners Manual
Page 5
...any body parts directly over the top of the Bowflex® VersaTrainer® home gym. Exercises not in this manual are based on the Bowflex® VersaTrainer® exercise machine. R$A! .F'T% 2 To reduce the injury to using your product. Be sure to exercise with more... resistance than you need replacement labels, please call a Bowflex Representative at (1-800-628-8458). )--%$)!4%!#4)/.2%15)2%$ ...
...any body parts directly over the top of the Bowflex® VersaTrainer® home gym. Exercises not in this manual are based on the Bowflex® VersaTrainer® exercise machine. R$A! .F'T% 2 To reduce the injury to using your product. Be sure to exercise with more... resistance than you need replacement labels, please call a Bowflex Representative at (1-800-628-8458). )--%$)!4%!#4)/.2%15)2%$ ...
Owners Manual
Page 6
... of daily living, such as strength. • Allow you to spend more efficient the muscle becomes at using low resistances and high repetitions the more time exercising. When building a muscle, you meet your individual exercise goals... exercise, aerobic: aerobic activity is movement that helps improve both positive and negative contractions for endurance and tone using oxygen and the firmer and tighter it is not the same thing. Its D opposite, anaerobic activity, is... and will not allow you to tailor your exercise program. Bowflex® VersaTrainer® Owner's Manual
... of daily living, such as strength. • Allow you to spend more efficient the muscle becomes at using low resistances and high repetitions the more time exercising. When building a muscle, you meet your individual exercise goals... exercise, aerobic: aerobic activity is movement that helps improve both positive and negative contractions for endurance and tone using oxygen and the firmer and tighter it is not the same thing. Its D opposite, anaerobic activity, is... and will not allow you to tailor your exercise program. Bowflex® VersaTrainer® Owner's Manual
Owners Manual
Page 9
...STEP 8: N ow that there are no F loose, or unattached parts prior to visually check and test assembly Dbefore use . Make sure that your T VersaTrainer® machine has been assembled correctly and securely, and that you have assembled your health. T STEP 3: T ighten...the Power Rod® Assembly to upright position (see Figure A-4). Bowflex® VersaTrainer® Owner's Manual Pivot Arm Figure A-4 #12 Pan Head Screw Vertical Main Frame RA7 ! 2 . ) . ' Failure to use could jeopardize your VersaTrainer® exercise machine, it is VERY IMPORTANT to tighten all screws...
...STEP 8: N ow that there are no F loose, or unattached parts prior to visually check and test assembly Dbefore use . Make sure that your T VersaTrainer® machine has been assembled correctly and securely, and that you have assembled your health. T STEP 3: T ighten...the Power Rod® Assembly to upright position (see Figure A-4). Bowflex® VersaTrainer® Owner's Manual Pivot Arm Figure A-4 #12 Pan Head Screw Vertical Main Frame RA7 ! 2 . ) . ' Failure to use could jeopardize your VersaTrainer® exercise machine, it is VERY IMPORTANT to tighten all screws...
Owners Manual
Page 10
... Rod® rods, do not position any portion of your body directly over the top of the rods. When You Are Not Using Your Bowflex® VersaTrainer® Home Gym T Disconnect the cables from a special composite material. To hook multiple rods up the next closest rod. Remain ... create the desired resistance level. Each rod is marked with a protective T black rubber coating. Your Power Rod® rods are not using your Bowflex® VersaTrainer® home gym. F Use the rod binding strap included with 210 lb. (95.25 kg) of resistance {one pair of 5 lb. (2.25 kg) rods,...
... Rod® rods, do not position any portion of your body directly over the top of the rods. When You Are Not Using Your Bowflex® VersaTrainer® Home Gym T Disconnect the cables from a special composite material. To hook multiple rods up the next closest rod. Remain ... create the desired resistance level. Each rod is marked with a protective T black rubber coating. Your Power Rod® rods are not using your Bowflex® VersaTrainer® home gym. F Use the rod binding strap included with 210 lb. (95.25 kg) of resistance {one pair of 5 lb. (2.25 kg) rods,...
Owners Manual
Page 11
... of the rods (see Figure 3-1). 4 - General:Before using your VersaTrainer® exercise machine in use . Figure 3-1 DRAFT C A U T I O N Prolonged direct exposure to sunlight will want to check and maintain to keep your VersaTrainer® check all fasteners to be bundled together R when not in good working condition. 1 - Bowflex® VersaTrainer® Owner's Manual 11 This should always...
... of the rods (see Figure 3-1). 4 - General:Before using your VersaTrainer® exercise machine in use . Figure 3-1 DRAFT C A U T I O N Prolonged direct exposure to sunlight will want to check and maintain to keep your VersaTrainer® check all fasteners to be bundled together R when not in good working condition. 1 - Bowflex® VersaTrainer® Owner's Manual 11 This should always...
Owners Manual
Page 12
R STEP 1: Hook up the other side. You may use two different resistances on the rod caps. You may use one rod or several rods in combination to criss-cross them (see one 5 pound rod pair, two 10 pound F rod pairs, one 30 ... T Select your goals. You will see Figure 2-1). D STEP 2: Bend one 50 pound rod pair. In general, start with the VersaTrainer® exercise machine. Figure 2-1 Figure 3-1 12 Bowflex® VersaTrainer® Owner's Manual Make sure you understand the nature of resistance training and your current level of the rods (see Figure 3-1). STEP...
R STEP 1: Hook up the other side. You may use two different resistances on the rod caps. You may use one rod or several rods in combination to criss-cross them (see one 5 pound rod pair, two 10 pound F rod pairs, one 30 ... T Select your goals. You will see Figure 2-1). D STEP 2: Bend one 50 pound rod pair. In general, start with the VersaTrainer® exercise machine. Figure 2-1 Figure 3-1 12 Bowflex® VersaTrainer® Owner's Manual Make sure you understand the nature of resistance training and your current level of the rods (see Figure 3-1). STEP...
Owners Manual
Page 15
Always lock the brakes on your wheelchair. 2 - Always secure your chair will be necessary. 1 - D O NOT exercise in design and size. DRAFT Bowflex® VersaTrainer® Owner's Manual Figure 2: Attach hooks to persons, always fasten tie downs and lap belt before exercising. !4 4%.4)/. See Figures 1 and 2. 3 - DR$7A!!2.F.')T.%'2 To reduce the ... here are guidelines only since all wheelchairs vary in a chair that is not equipped with functioning wheel locks. Figure 1: Attach straps to suit your chair using the chair tie-down straps and lap belt (when possible).
Always lock the brakes on your wheelchair. 2 - Always secure your chair will be necessary. 1 - D O NOT exercise in design and size. DRAFT Bowflex® VersaTrainer® Owner's Manual Figure 2: Attach hooks to persons, always fasten tie downs and lap belt before exercising. !4 4%.4)/. See Figures 1 and 2. 3 - DR$7A!!2.F.')T.%'2 To reduce the ... here are guidelines only since all wheelchairs vary in a chair that is not equipped with functioning wheel locks. Figure 1: Attach straps to suit your chair using the chair tie-down straps and lap belt (when possible).
Owners Manual
Page 18
... health professional. F 2. Keep out of the path of the VersaTrainer® machine while it is appropriate for your health professional. Periodically check all fasteners to make certain that is in use . T Only he or she can determine the exercise program that observers...® rods when exercising, and make sure none has loosened with use . Tighten as necessary. 5. If you feel unstable or unsafe while exercising stop the exercise and consult your physician. 18 Bowflex® VersaTrainer® Owner's Manual Always keep casters facing footrests while exercising. 7....
... health professional. F 2. Keep out of the path of the VersaTrainer® machine while it is appropriate for your health professional. Periodically check all fasteners to make certain that is in use . T Only he or she can determine the exercise program that observers...® rods when exercising, and make sure none has loosened with use . Tighten as necessary. 5. If you feel unstable or unsafe while exercising stop the exercise and consult your physician. 18 Bowflex® VersaTrainer® Owner's Manual Always keep casters facing footrests while exercising. 7....
Owners Manual
Page 19
... train at a resistance great enough so that will help you define your goals and choose your chair for power. To develop muscle endurance, use low resistances and high repetitions -- To achieve muscle power, start with an underdevelopment of five to play when you 're wheeling A around... speed of the exercise before the muscle fails. You want a A balance of muscle strength in all parts of overall fitness and health. Bowflex® VersaTrainer® Owner's Manual 19 That might require some fitness components that you jump a curb or wheel up a steep ramp. Your muscle strength...
... train at a resistance great enough so that will help you define your goals and choose your chair for power. To develop muscle endurance, use low resistances and high repetitions -- To achieve muscle power, start with an underdevelopment of five to play when you 're wheeling A around... speed of the exercise before the muscle fails. You want a A balance of muscle strength in all parts of overall fitness and health. Bowflex® VersaTrainer® Owner's Manual 19 That might require some fitness components that you jump a curb or wheel up a steep ramp. Your muscle strength...
Owners Manual
Page 20
...through your exercise. F The cool-down . CHOOSING A RESISTANCE BowFlex recommends that you fine tune your exercise goals. Remember, learning and using the Power Push as the amount of resistance you work with. 20 Bowflex® VersaTrainer® Owner's Manual A good mental pre-workout routine is ...muscle fatigues. D EXERCISE IN YOUR MINDS EYE With concentration and visualization, you can approach your to circulate at a decreasing rate. Using your kinesthetic sense can perform only the desired number of deep breaths, and relax for your workout with a light resistance and ...
...through your exercise. F The cool-down . CHOOSING A RESISTANCE BowFlex recommends that you fine tune your exercise goals. Remember, learning and using the Power Push as the amount of resistance you work with. 20 Bowflex® VersaTrainer® Owner's Manual A good mental pre-workout routine is ...muscle fatigues. D EXERCISE IN YOUR MINDS EYE With concentration and visualization, you can approach your to circulate at a decreasing rate. Using your kinesthetic sense can perform only the desired number of deep breaths, and relax for your workout with a light resistance and ...
Owners Manual
Page 21
... For instance, when working a pushing muscle, such as wheeling, or playing basketball. At BowFlex, we believe in sequence before changing your program, remember to use the first couple of interest and cause you should consult a physician who will naturally focus ...your time wisely. Use your cardiovascular component. Group your lifestyle. Your muscles, ligaments and tendons will lead to choosing and designing an exercise program that address complementary muscle groups. So, be sure to perform the remaining exercises. Bowflex® VersaTrainer® Owner's ...
... For instance, when working a pushing muscle, such as wheeling, or playing basketball. At BowFlex, we believe in sequence before changing your program, remember to use the first couple of interest and cause you should consult a physician who will naturally focus ...your time wisely. Use your cardiovascular component. Group your lifestyle. Your muscles, ligaments and tendons will lead to choosing and designing an exercise program that address complementary muscle groups. So, be sure to perform the remaining exercises. Bowflex® VersaTrainer® Owner's ...
Owners Manual
Page 22
... work in approximately 45 minutes. The whole routine can determine the exercise program that you consult your physician. 22 Bowflex® VersaTrainer® Owner's Manual If you experience any exercise program it is important that is appropriate for your physician or health... professional. Exercise Overview Sample Workout T The following program is used for general conditioning. DR Exercise # of sets # of breathe while ...
... work in approximately 45 minutes. The whole routine can determine the exercise program that you consult your physician. 22 Bowflex® VersaTrainer® Owner's Manual If you experience any exercise program it is important that is appropriate for your physician or health... professional. Exercise Overview Sample Workout T The following program is used for general conditioning. DR Exercise # of sets # of breathe while ...
Owners Manual
Page 23
...) will be felt. R BREATHING TECHNIQUE: Breathe out on the back of your upper chest and strengthens your front shoulders. This sequence uses a pushing motion found in upper fibers for the Bench Press; BODY PLACEMENT: Back to Power Rod® unit. Lock-down system ... Shoulder level. R BREATHING TECHNIQUE: Breathe out on the D return. F EXECUTION: Starting in front of the chest and the front shoulders. Bowflex® VersaTrainer® Owner's Manual START FINISH START FINISH 23 Keeping arms horizontal, grasp the handles, palms facing down , draw arms forward. A slight stretch...
...) will be felt. R BREATHING TECHNIQUE: Breathe out on the back of your upper chest and strengthens your front shoulders. This sequence uses a pushing motion found in upper fibers for the Bench Press; BODY PLACEMENT: Back to Power Rod® unit. Lock-down system ... Shoulder level. R BREATHING TECHNIQUE: Breathe out on the D return. F EXECUTION: Starting in front of the chest and the front shoulders. Bowflex® VersaTrainer® Owner's Manual START FINISH START FINISH 23 Keeping arms horizontal, grasp the handles, palms facing down , draw arms forward. A slight stretch...
Owners Manual
Page 25
... slightly bent, drive the arm across the body. Use control throughout this exercise to Power Rod® unit palm facing out. F BREATHING TECHNIQUE: Breathe out on the drive and breathe in the finish position. Lock-down system secured. PULLEY POSITION: Shoulder Level. Bowflex® VersaTrainer® Owner's Manual START FINISH START FINISH 25...
... slightly bent, drive the arm across the body. Use control throughout this exercise to Power Rod® unit palm facing out. F BREATHING TECHNIQUE: Breathe out on the drive and breathe in the finish position. Lock-down system secured. PULLEY POSITION: Shoulder Level. Bowflex® VersaTrainer® Owner's Manual START FINISH START FINISH 25...
Owners Manual
Page 27
... both handles, palms facing the Power Rod® unit, arms straight at the sides. Keep arm extended, elbow slightly bent and palm facing the floor. Use opposite arm to Power Rod® unit. DR COMPLEMENTARY EXERCISES: Back Shoulder Extension. Bowflex® VersaTrainer® Owner's Manual START FINISH START FINISH 27
... both handles, palms facing the Power Rod® unit, arms straight at the sides. Keep arm extended, elbow slightly bent and palm facing the floor. Use opposite arm to Power Rod® unit. DR COMPLEMENTARY EXERCISES: Back Shoulder Extension. Bowflex® VersaTrainer® Owner's Manual START FINISH START FINISH 27
Owners Manual
Page 28
... EXERCISES: Shoulder Extension. Using hand away from the Power Rod® unit, keeping elbow slightly bent and torso erect. SHOULDER EXERCISES Back Shoulder Extension T BENEFIT: This exercise firms and tightens the back of the F shoulder. Arm will be achieved. COMPLEMENTARY EXERCISES: Chest Pull. 28 FINISH START FINISH Bowflex® VersaTrainer® Owner's Manual...
... EXERCISES: Shoulder Extension. Using hand away from the Power Rod® unit, keeping elbow slightly bent and torso erect. SHOULDER EXERCISES Back Shoulder Extension T BENEFIT: This exercise firms and tightens the back of the F shoulder. Arm will be achieved. COMPLEMENTARY EXERCISES: Chest Pull. 28 FINISH START FINISH Bowflex® VersaTrainer® Owner's Manual...
Owners Manual
Page 29
... the shoulder muscles that area on the completion. DRAF BREATHING TECHNIQUE: Breathe naturally, exhaling on top of the A opposite side. Bowflex® VersaTrainer® Owner's Manual START FINISH START FINISH 29 Lock-down system secured. PULLEY POSITION: Mid-body level. STARTING POSITION: Grasp... T Power Rod® unit. BODY PLACEMENT: Facing Power Rod® unit. DR COMPLEMENTARY EXERCISES: Outward Rotation. This exercise is used in hitting a tennis ball or throwing any type of working arm. Maintain an erect position and keep shoulders under tension. Perform this...
... the shoulder muscles that area on the completion. DRAF BREATHING TECHNIQUE: Breathe naturally, exhaling on top of the A opposite side. Bowflex® VersaTrainer® Owner's Manual START FINISH START FINISH 29 Lock-down system secured. PULLEY POSITION: Mid-body level. STARTING POSITION: Grasp... T Power Rod® unit. BODY PLACEMENT: Facing Power Rod® unit. DR COMPLEMENTARY EXERCISES: Outward Rotation. This exercise is used in hitting a tennis ball or throwing any type of working arm. Maintain an erect position and keep shoulders under tension. Perform this...
Owners Manual
Page 30
Use free hand to Power Rod® unit at 90 degree angle. START Resisted Tennis Serve (SPORTS FOCUS) FT BENEFIT: This is a great sports-specific exercise ... muscles of the back of working arm. EXECUTION: In a motion very similar to the same speed as when serving a tennis ball. FINISH START FINISH 30 Bowflex® VersaTrainer® Owner's Manual SHOULDER EXERCISES Outward Rotation T BENEFIT: This complementary exercise to the Inward Rotation will be extended and held in a similar position as...
Use free hand to Power Rod® unit at 90 degree angle. START Resisted Tennis Serve (SPORTS FOCUS) FT BENEFIT: This is a great sports-specific exercise ... muscles of the back of working arm. EXECUTION: In a motion very similar to the same speed as when serving a tennis ball. FINISH START FINISH 30 Bowflex® VersaTrainer® Owner's Manual SHOULDER EXERCISES Outward Rotation T BENEFIT: This complementary exercise to the Inward Rotation will be extended and held in a similar position as...