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 .................................................7
Adjusting and Understanding the Resistance ............. 7
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 Program ..................................................... 11
Twenty Minute Better Body Workout ..........................12
Advanced General Conditioning .................................. 12
Twenty Minute Upper/Lower Body ..............................13
Body Building .................................................................. 14
Circuit Training - Anaerobic/Cardiovascular ............. 15
True Aerobic Circuit Training ........................................16
Stength Training ..............................................................17
Exercises................................................................................. 18
Bench Press .................................................................... 19
Decline Bench Press .....................................................19
Incline Bench Press .......................................................20
Crossover High Rear Delt Rows ...................................20
Seated Shoulder Press ..................................................21
Shoulder Shrug ............................................................... 21
Lateral Shoulder Raise ..................................................22
Shoulder Rotator Cuff - (Internal) ................................22
Shoulder Rotator Cuff - (External) ................................23
Standing Low Back Extension ......................................23
Narrow Pulldowns with Handgrips .............................24
Stiff Arm Pulldowns ........................................................24
Reverse Grip Pulldown with Handgrips ......................25
Triceps Pushdown ..........................................................25
Triceps Extension............................................................26
Seated Biceps Curl .........................................................26
Triceps Kickback.............................................................27
Seated (Resisted) Abdominal Crunch ......................... 27
Trunk Rotation ................................................................. 28
Leg Extension .................................................................. 28
Squat .................................................................................29
Standing Hip Extension ..................................................29
Standing Hip Abduction .................................................30
Standing Hip Adduction .................................................30
Standing Leg Kickback .................................................. 31
Standing Calf Raise ........................................................ 31
Guide du propriétaire............................................................ 32
Contacts................................................................................... 64
Specifications
Physical Dimensions
Length (not in use) ...........................................63” (160cm)
Length (maximum in use) ................................ 76” (193cm)
Width (maximum in use) .................................86” (219cm)
Height ................................................................. 82” (208cm)
Weight ........................................................154 lbs. (70 kg)
Box Weight .............................................. 173 lbs. (78kg)
Box Dimensions ................................ 54”l x 28”w x 9”h
(137cm x 71cm x 23cm)
Capacities
Maximum Weight Capacity ................ 300 lbs. (136kg)
To validate warranty support, keep the original proof of purchase and record the following information:
Serial Number __________________________
Date of Purchase _______________________
To register your product warranty , go to: www.bowflex.com/register
Or call 1 (800) 605–3369.
If you have questions or problems with your product, please call 1 (800) NAUTILUS (628–8458).
Owner’s Manual
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