Bowflex BFX.PR1000.OM.101512.G Owner's Manual BFX PR1000 OM Web
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® ® PR1000 Home Gym Owner’s Manual Nautilus® 001-7275.101512.G Bowflex® Schwinn® Fitness Universal® 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 The Workout Bench.......................................................... 9 Maintenance and Care of Your Gym.............................. 9 Storing Your Home Gym.................................................. 10 Accessories and Equipment.......................................... 11 Workouts.................................................................................. 12 Define Your Goals............................................................ 12 Design Your Program...................................................... 13 Twenty Minute Better Body Workout........................... 14 Advanced General Conditioning................................... 14 Twenty Minute Upper/Lower Body............................... 15 Body Building................................................................... 16 Circuit Training - Anaerobic/Cardiovascular.............. 17 True Aerobic Circuit Training......................................... 18 Stength Training............................................................... 19 Physical Dimensions Exercises................................................................................. 20 Aerobic Rowing............................................................... 20 Bench Press..................................................................... 21 Decline Bench Press...................................................... 21. Incline Bench Press........................................................ 22. Seated Shoulder Press................................................... 22 Front Shoulder Raise....................................................... 23. Crossover Seated Rear Deltiod Rows.......................... 23. Scapular Retraction........................................................ 24 Narrow Pulldowns........................................................... 24. Stiff Arm Pulldowns......................................................... 25. Seated Lat Rows.............................................................. 25 Reverse Grip Pulldown................................................... 26. Seated Low Back Extension.......................................... 26 Triceps Pushdown........................................................... 27 Lying Triceps Extension.................................................. 27. Standing Biceps Curl...................................................... 28 Standing Wrist Curl......................................................... 28 Seated (Resisted) Abdominal Crunch.......................... 29 Trunk Rotation.................................................................. 29. Leg Extension................................................................... 30. Calf Raise.......................................................................... 30 Seated Hip Adduction..................................................... 31. Seated Hip Abduction..................................................... 31. Standing Leg Kickback................................................... 32 Leg Press.......................................................................... 32 Contacts................................................................................... 36 Specifications Length (not in use)...................................... 82” (208cm) Box Weight............................................ 145 lbs. (65.8kg) Length (maximum in use)......................... 103” (262cm) Box Dimensions..................................54”l x 33”w x 8”h Width (maximum in use)............................ 80” (203cm) Height............................................................ 82” (209cm) Capacities Weight ................................................... 131 lbs. (59.5kg) 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). 2 Owner’s Manual (137cm x 84cm x 21cm) Important Safety Instructions This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury. Before using this equipment, obey the following warnings Read and understand the complete Owner’s Manual. Keep Owner’s Manual for future reference. Read and understand all warnings on this machine. If at any time the Warning stickers become loose, unreadable or dislodged, contact Nautilus ® Customer Service for replacement stickers. • Children must not be let on or near to this machine. Moving parts and other features of the machine can be dangerous to children. • Not intended for use by anyone under 14 years of age. • Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in your chest, become short of breath, or feel faint. Contact your doctor before you use the machine again. • Before each use, examine this machine for loose parts or signs of wear. Inspect all cables, pulleys and their connections, making sure they are properly secured and attached, and show no signs of visible wear or damage. Contact Nautilus ® Customer Service for repair information. • Maximum user weight limit: 300 lb. (136 kg). Do not use if you are over this weight. • This machine is for home use only. • Do not wear loose clothing or jewelry. This machine contains moving parts. Do not put fingers or other objects into moving parts of the exercise equipment. • Always wear rubber soled athletic shoes when you use this machine. Do not use the machine with bare feet or only wearing socks. • Set up and operate this machine on a solid, level, horizontal surface. • Do not operate this machine outdoors or in moist or wet locations. • Keep at least 36” (0.9m) on each side of the machine clear. This is the recommended safe distance for access and passage around and emergency dismounts from the machine. Keep third parties out of this space when machine is in use. • Do not over exert yourself during exercise. Operate the machine in the manner described in this manual. • Do not use Dumbbells or other weight equipment to incrementally increase the weight resistance. Use only the weight resistance that came with your gym. • Correctly engage the Selector Hook to the Rod End. • Correctly adjust and safely engage all Positional Adjustment Devices. Make sure that the Adjustment Devices do not hit the user. • Keep clear of Power Rod® movement path during operation. Keep any bystanders clear of machine and Power Rod® movement path during operation. 3 Owner’s Manual Important Safety Instructions Safety Warning Labels and Serial Number Locate and read all safety warnings before operation. Replace any warning label if it is damaged, illegible, or missing. For replacement labels, call a Nautilus® Representative. Refer to the Contacts page at the back of this manual. 1 2 3 4 5 6 7 8 9 1* Type Description CAUTION Before each use check all snap hooks, cables and pulleys for wear and proper function. Tighten all fasteners as necessary. MISE EN GARDE Avant chaque utilisation, vérifiez le fonctionnement de tous les mousquetons, câbles et poulies. Serrez bien toutes les fixations au besoin. VORSICHT Überprüfen Sie alle Karabinerhaken, Kabel und Rollen vor jeder Benutzung auf Abnutzungserscheinungen und Fehlfunktionen. Ziehen Sie alle Befestigungselemente ordnungsgemäß an. PRECAUCIÓN Antes de cada uso, revise todos los cierres a presión, cables y poleas para asegurarse de que no estén desgastados y que funcionan correctamente. Apriete todos los sujetadores según sea necesario. 4 Owner’s Manual Important Safety Instructions Type Description WARNING The Maximum User Weight for this machine is 300 pounds (136 KG). This machine is for Home use only. WARNUNG Das Maximale Belastungsgewicht für diese Maschine beträgt 136 kg. Dieses Gerät ist nur für die nutzung im Heimbereich fregegeben. AVERTISSEMENT Le poids maximum de l’utilisateur pour cette machine est de 136 kg (300 liveres). Cet équipement est destiné à un usage privé uniquement. ADVERTENCIA El peso máximo para el usario de esta Máquina es de 136 kg (300 libras). Este equipamiento sólo se puede utilizar en el hogar. 3* WARNING * Misuse or abuse of this equipment may lead to serious injury. * Keep children away and supervise teenagers using equipment. * Obtain, read and understand the owner’s manual provided with this fitness equipment prior to use. * Replace this or any other warning label if damaged, illegible or missing. 4* AVERTISSEMENT • Soyez prudent lorsque vous utilisez cet équipement pour ne pas vous infliger de graves blessures. • Gardez les enfants et les animaux de compagnie éloignés de cette machine en tout temps. • Lisez et familiarisez-vous avec le Manuel du propriétaire et avec tous les avertissements avant d’utiliser cette machine. • Remplacez toute étiquette d’avertissement endommagée, illisible ou manquante. 5* CAUTION At all times, stay out of the paths of moving rods. MISE EN GARDE Restez toujours à l’écart des tiges mobiles. VORSICHT Halten Sie stets Abstand zu beweglichen Stangen. PRECAUCIÓN En todo momento, manténgase alejado del trayecto de las barras movibles. NOTICE Knob must be fully engaged. 2* 6 Le bouton doit être complètement enfoncé. Der Knopf muss vollständig eingerastet sein. La perilla debe estar completamente insertada. 7 CAUTION Pictograph - Do not place hand here. 8* NOTICE Engineered in the USA, Made in China 9* Serial Number Record serial number on Contacts page at end of this manual. * decal is located on back of Lat Tower. 5 Owner’s Manual Features and Use Consult your physician before starting any exercise program. If you have not exercised recently, are pregnant, have a heart condition, or any physical limitation, consult with your physician before you use your machine. If you experience tightness in your chest, an irregular heartbeat, shortness of breath, feel faint, lightheaded or dizzy, or have any pain, STOP and consult your physician immediately. How Often Should You Exercise • 3 times a week for 20 minutes each day. • Schedule workouts in advance and try to follow the schedule. What to Wear Wear rubber-soled athletic shoes. You will need the appropriate clothes for exercise that allow you to move freely. Stretching Stretch before starting your exercise session. Warm muscles respond better to exercises. • Achilles Tendon and Calf - With both hands against a wall, place one foot behind you. Lean in toward the wall while keeping the rear leg straight and your heel on the ground. Repeat for the other leg. • Quadriceps - Put your left hand on a wall or table for balance. Reach you right hand behind your back and grasp your right ankle, pull it gently toward your buttocks until you feel tension along the front of your thigh. Repeat on the other side. • Hamstring - Stand on one leg and prop the other leg parallel to the ground on a stable cabinet or table top. Slide both hands toward the propped-up ankle as far as is comfortable. Repeat on other side. 6 Owner’s Manual Features and Use A B G F E D C A Top Cross Bar E Chest Bar Pully B Top Cross Bar Pully F Rod Box C Leg Attachment G Power Rod® Unit D Chest Pully Cross Bar 7 Owner’s Manual Features and Use The Bowflex® PR1000 home gym comes with 210 lbs. (95kg) of nominal resistance [one pair of 5 lb. (2.25kg) rods, two pair of 10 lb. (4.5kg) rods, one pair of 30 lb. (13.5kg) rods, and one pair of 50 lb. (22.5kg) rods]. Note: Power Rod® Resistance Rods are manufactured using nylon composite material. The weight resistance measurements are estimates and resistance can vary based on environmental and usage patterns and other factors. Rod resistance will normally degrade over time and after extensive usage. If you have any questions regarding the resistance of your Power Rod® Resistance Rods, contact our Bowflex® Customer Service department for assistance. Connecting the Power Rod® Unit to the Cables You may use one rod or several rods in combination, to create your desired resistance level. To hook multiple rods up to one cable, bend the closest rod toward the cable and place the cable hook through that rod cap. You can then hook up the next closest rod through the same cable hook. Hooking up the closest rod first prevents rods from crossing over the top of one another. Safety When you attach the Power Rod® units do not stand directly looking above the top of the rods. Stay off to the side while you attach the rods. When You Are Not Using Your Home Gym Disconnect the cables from the Power Rod® unit when your are not using your home gym. Use the rod binding strap included with your machine to bind all the rods together at the top. You can also place your cables and grips through the strap to keep them out of the way. Leaving the rods and cables under tension could cause injury if a rod were inadvertantly released. Keep the cables and Power Rod® units bound with the rod binding strap when not in operation, and be sure and remove the binding strap before beginning any exercises using the rods. 8 Owner’s Manual 30 10 10 5 30 10 10 5 Adjusting and Understanding the Resistance 50 Power Rod® units are made from a special composite material. The rods are sheathed with a protective black rubber coating. Each rod is marked with its weight rating on the "Rod Cap". 50 Power Rod® Resistance Features and Use The Workout Bench Your Bowflex® home gym has a number of seat and bench positions: Flat bench, 45° incline and free-sliding seat extension. To adjust the seat, pull out the Seat Rail Knob, then slide the seat to one of the two locking holes on the Seat Rail. Release the Seat Rail Knob to secure the seat. Do not make any adjustments to the seat while sitting on it. Do not stand on the seat. Removing the Bench The Bench easily attaches and releases from the Seat. To attach the Bench, insert the half hinge on the end of the Bench into the half hinge on the seat. To remove the Bench, lift up on the long portion of the seat and pull it away from seat rail. Flat Bench The Flat bench position is used for most of the exercises. 45° Incline Bench Start with a flat bench, following the above instructions to release and move the seat and bench. Lift the bench while you slide the seat toward the Power Rod® unit until the bench back rests against the Lat Tower. Free-Sliding Seat Remove the Bench, pull out the Seat Rail Knob, twist it a half turn and release it to put the Seat in a “free sliding” position for Calf Raise or Leg Press exercises. Maintenance and Care of Your Bowflex® Home Gym Inspect your machine for any worn or loose components prior to use. Tighten or replace any worn or loose components prior to use. Pay close attention to cables, or belts and their connections. The safety and integrity designed into a machine can only be maintained when the equipment is regularly examined for damage and repaired. It is the sole responsibility of the owner to ensure that regular maintenance is performed. Worn or damaged components should be replaced immediately or the equipment removed from service until the repair is made. Only manufacturer supplied components should be used to maintain/repair the equipment. This product, its packaging, and components contain chemicals known to the State of California to cause cancer, birth defects, or reproductive harm. This Notice is provided in accordance with California’s Proposition 65. If you would like additional information, please refer to our Web site at www.nautilus.com/prop65. Clean the bench with a non-abrasive household cleaner after each use. Do not use automotive cleaner, which can make the bench too "slick". If you have any questions regarding your Bowflex® home gym, please call the Nautilus® Customer Service Department at 1-800-605-3369. 9 Owner’s Manual Features and Use Storing Your Home Gym 1. Lock the Seat and Bench into the flat position. 2. Remove all Power Rod® resistance and then bind the Power Rod® unit with the rod binding strap. 3. Remove the Seat Rail Knob from the seat rail. 4. Tilt the bench toward the Power Rod® unit. 5. Secure the bench by inserting the Seat Rail Knob into the hole in the side of the Seat Rail Bracket. Failure to attach the Seat Rail Securing Device into the seat rail can cause injury. Do not stand on the base below the Seat Rail when you lift or lower it. This can cause injury. Always use two hands to lift and lower the Seat Rail. Bend at the knees when you lift or lower the Seat Rail. Failure to use correct lifting procedure can cause injury. Do not try to exercise when the seat rail is in the folded position. Do not move the machine without aid. Injury to you or damage to the machine can occur. 10 Owner’s Manual Features and Use Accessories and Equipment Always inspect for wear prior to use. Handgrips After fitting the handgrips firmly to your hand, ankle, or wrist, attach the pulley cable clips to the D-rings on the handgrips to attach them to the cables. Standard Grip: Grasp the grip and cuff together to form a grip without inserting your hand through the cuff portion. Most of the exercises you perform utilize this grip. The Standard Grip also is used for Hammer Grip exercises, when you need to hold the handgrip vertically for greater wrist support. Hand Cuff Grip: Slip your hand through the cuff portion of the grip so that the foam pad rests on the back of your hand. Then grasp the remainder of the grip that is sitting in your palm. This method of gripping is great for exercises like front shoulder raises or any exercise where your palm is facing down. Foot Grip: Slip your foot through the cuff of the handle and slide the foam grip against the top of your foot. Leg Press Belt Wear the Leg Press Belt around your lower arch of spine and attach the D-rings to cable clips. Belt must remain in slight tension to not fall from arch during exercise. Additional Accessories For additional accessories for your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com. 11 Owner’s Manual Workouts Define Your Goals It is important to define your goals before you begin your workout routine. The following fitness guidelines will help you define your goals and choose your fitness program. exercise, either at different times or together, will create the greatest changes in body fat weight. Balanced Strength and alignment are the result of equal strength developed in all parts of the body. It comes into play in your standing and sitting posture, and in your ability to perform just about any activity safely and effectively. An over-development of the back will round the shoulders; weak or stretched abdominals can cause lower back pain. You want a balance of muscle strength in front and back. In addition, you need a balance of strength between your middle, lower, and upper body. Muscle Strength is the maximum force that you can exert against resistance at one time. Your muscle strength comes into play when you pick up a heavy bag of groceries or lift a small child. It is developed when a localized muscle is worked both positively (concentric) and negatively (eccentric) at a resistance—great enough so you can perform only five to eight repetitions of the exercise before the muscle fails. Each set of repetitions is followed by a rest interval that typically runs three times longer than the set. Later, between exercise sessions, the muscle overcompensates for the stress and usually increases in both strength and size. Flexibility is the ability of a muscle or group of muscles to move the joint through a full range of motion. Flexibility comes into play when you execute an overhand serve or stretch for the top shelf in the kitchen. It is a cooperative movement of opposite muscle groups. When a muscle contracts, its opposite muscle group must relax for the action to occur. Increased flexibility means an increased range of motion, made possibly by this simultaneous contracting and relaxing. Good flexibility is important in protecting the body from injury and can be achieved through the balanced strength training programs that are included in this manual. Muscle Endurance is the ability to perform repeated contractions. It comes into play when you cross-country ski or work on your feet all day. Endurance training addresses the slow twitch, endurance muscle fibers, which depend on oxygen for energy. To develop muscle endurance, use low resistance and high repetitions about 15-20 repetitions in each set, three sets to each exercise, working the muscle only to fatigue. Muscle Power is the combination of strength and speed of the muscular contraction. This is often misinterpreted as; a) being directly associated with certain skill or sport and/or; b) meaning that you must move fast. Load is actually a more important factor than speed when attempting to improve power. When training to achieve muscular power, pick a resistance that fatigues you in the 3-5 repetition range. When performing these reps, it is more important to think of contracting the muscles faster rather than attempting to move faster. Performing sport simulation exercises usually results in a deterioration of the motor pattern or skill. The biomechanically sound method of improving power in your sport is to train for power using the correct joint movements, as described in this manual. Then practice the skill associated with your sport, learning to apply this newly achieved power. Cardiovascular Endurance is the ability of the heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time. It comes into play when you jog a mile or ride a bike. It is a critical component of overall fitness and health. Body Compositionis the ratio of fat weight (fat) to lean weight (muscles, bones and tissue). As you age, the ratio shifts. The fat weight increases and the lean weight decreases. Training for muscle strength will generally increase muscle size and aerobic conditioning will help burn extra calories. Performing these two forms of 12 Owner’s Manual Workouts Design Your Own Program You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy by following the guidelines below. • Understand fitness and its components Improperly designed programs can be dangerous. Take some time to review this manual as well as other fitness guides. Once you’ve established a base of fitness, follow these basic principles Know your current fitness level Before you start any fitness program you should consult a physician who will help you determine your current abilities. • Isolate Muscle Groups: Focus work on specific muscle groups. • Progressive Loading: The gradual systematic increase of repetitions, resistance and exercise period. Identify your goals Goals are critical to choosing and designing an exercise program that fits and enhances your lifestyle, but so is strategy. It’s important not to rush the process and try to accomplish too much too soon. That will lead to setbacks and discouragement. Instead, set a series of smaller achievable goals. Working Out A good pre-workout mental routine is to sit and relax, so that you can focus on what you are about to do and think about achieving your end goal. Warming Up We recommend that you warm up by doing light stretching and performing light exercises on the Bowflex® home gym. Select complementary exercises Be sure to pair exercises that address compound joint movements and single joint movements. In addition, select exercises that address complementary muscle groups. Cooling Down An essential part of the exercise routine is the cool down. Gradually reduce the level of exercise intensity so that blood does not accumulate in one muscle group, but continues to circulate at a decreasing rate. Remember to gradually move yourself into a relaxed state. Put first things first During each session, first work muscle groups that need the most training. Remember your cardiovascular component Breathing Any fitness program must contain a cardiovascular fitness component to be complete. So complement your resistance training with aerobic exercise such as walking, running, or bicycling. Breathing in or out during the actual performance is not dependent upon the direction of air flow relative to exertion. It is, in fact, a mechanical process that changes the position of your spine as your rib cage moves. Here are some tips for breathing: Training variables When designing your own program there are several variables that, when mixed properly, will equal the right fitness formula for you. In order to find out the best formula, you must experiment with several combinations of variables. 1. Be cautious when you are concentrating or exerting effort. This is when you will probably hold your breath. Do not hold your breath. Do not exaggerate breathing. Depth of inhalation and exhalation should be natural for the situation. The variables are as follows • Training Frequency: The number of times you train per week. We recommend daily activity 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 sets and the time you rest between workouts. 2. Allow breathing to occur naturally, do not force it. 13 Owner’s Manual Workouts Workouts 20 Minute Better Body Workout Frequency: 3 days per week (M-W-F) Time: 20 minutes Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5–10 reps without fatigue. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance that you can perform no less than 10 reps and no more than 15 reps. As you become stronger, you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to the next one. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set. Body Part Exercise Sets Reps Chest Bench Press 1-2 10-15 Back Seated Lat Rows 1-2 10-15 Shoulders Crossover Seated Rear Deltoid 1-2 Rows 10-15 Arms Standing Biceps Curl 1-2 10-15 Triceps Pushdown 1-2 10-15 Calf Raise 1-2 10-15 Leg Press 1-2 10-15 Trunk Rotation 1-2 10-15 Seated Abdominal Crunch 1-2 10-15 Legs Trunk Advanced General Conditioning Frequency: 4 days per week (M-T-Th-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 just plain bored, it is time to change your program. You can increase your training with this "split system" routine that works opposing muscle groups on different days. To do this, you will increase your resistance when you can perform 12 reps perfectly, and you will increase your volume by performing more sets and more exercises. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set. Days 1 & 3 Body Part Exercise Sets Reps Chest Bench Press 1-3 10-12 Shoulders Seated Shoulder Press 1-3 10-12 Arms Triceps Pushdown 1-3 10-12 Standing Biceps Curl 1-3 10-12 Leg Extension 1-3 10-12 Calf Raise 1-3 10-12 Legs 14 Owner’s Manual Workouts Days 2 & 4 Body Part Exercise Sets Reps Seated Lat Rows 1-3 10-12 Stiff Arm Pulldowns 1-3 10-12 Shoulders Crossover Seated Rear Deltoid 1-3 Row 10-12 Arms Standing Biceps Curl 1-3 10-12 Triceps Pushdown 1-3 10-12 Trunk Rotation 1-3 10-12 Seated Abdominal Crunch 1-3 10-12 Back Trunk 20 Minute Upper/Lower Body Frequency: 4 days per week (M-T-Th-F) Time: 20 minutes This program provides a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. Perform this routine when you are limited in time or just want a variation to your normal routine. Perform this program training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate. Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you perform. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down. Days 1 & 3 Body Part Exercise Sets Reps Chest Bench Press 1-3 12-15 Back Seated Lat Rows 1-3 12-15 Shoulders Crossover Seated Rear Deltoid 1-3 Rows 12-15 Arms Standing Biceps Curl 1-3 12-15 Lying Triceps Extension 1-3 12-15 Exercise Sets Reps Leg Extension 1-3 12-15 Leg Press 1-3 12-15 Standing Leg Kickback 1-3 12-15 Standing Hip Adduction 1-3 12-15 Trunk Rotation 1-3 10-12 Seated Abdominal Crunch 1-3 10-12 Days 2 & 4 Body Part Legs Trunk 15 Owner’s Manual Workouts Body Building Frequency: 6 days on, 1 day off (Day 6) Time: 45-60 minutes Body building requires focused concentration and dedication to training, as well as proper eating habits. Work each muscle group to fatigue before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set. Days 1 & 3 Body Part Chest Shoulders Days 2 & 4 Body Part Back Arms Days 5 & 7 Body Part Legs Trunk Exercise Sets Reps Bench Press 2-4 8-12 Decline Bench Press 2-4 8-12 Seated Shoulder Press 2-4 8-12 Crossover Seated Rear Deltoid 2-4 Rows 8-12 Front Shoulder Raise 2-4 8-12 Scapular Retraction 2-4 8-12 Exercise Sets Reps Seated Lat Rows 2-4 8-12 Reverse Grip Pulldowns 2-4 8-12 Standing Biceps Curl 2-4 8-12 Standing Wrist Curl 2-4 8-12 Triceps Pushdown 2-4 8-12 Lying Triceps Extension 2-4 8-12 Exercise Sets Reps Leg Press 2-4 8-12 Leg Extension 2-4 8-12 Standing Leg Kickback 2-4 8-12 Seated Hip Abduction 2-4 8-12 Seated Abdominal Crunch 2-4 8-12 Trunk Rotation 2-4 8-12 16 Owner’s Manual Workouts Circuit Training - Anaerobic/Cardiovascular Frequency: 6 days on, 1 day off (Day 6) Time: 20-45 minutes Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1. Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases. Repeat the process with Circuit 3. Do not let your heart rate exceed 220, minus your resting heart rate. Perform each rep of each exercise slowly. Count three seconds up and three seconds down. Days 1 & 3 Body Part Exercise Reps Chest Bench Press 8-12 Legs Leg Press 8-12 Back Seated Lat Rows 8-12 Legs Calf Raise 8-12 Trunk Seated Abdominal Crunch 8-12 Exercise Reps Shoulders Seated Shoulder Press 8-12 Legs Leg Extension 8-12 Back Narrow Pulldowns 8-12 Trunk Seated Abdominal Crunch 8-12 Arms Standing Biceps Curl 8-12 Exercise Reps Shoulders Crossover Seated Rear Deltoid Rows 8-12 Arms Triceps Pushdown 8-12 Legs Calf Raise 8-12 Trunk Trunk Rotation 8-12 Days 2 & 4 Body Part Days 5 & 7 Body Part 17 Owner’s Manual Workouts True Aerobic Circuit Training Frequency: 2-3 times per week Time: 20-60 minutes Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to an aerobic exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1. Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases. Do not let your heart rate exceed 220 minus your resting heart rate. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down. Any type of aerobic exercise can be used for this routine. Some examples are: jumping jacks, jogging in place, or stair climbing. Circuit 1 Circuit 2 Body Part Exercise Reps Chest Bench Press 8-12 Aerobic Exercise 30-60 Seconds Legs Leg Press Aerobic Exercise 30-60 Seconds Back Seated Lat Rows Aerobic Exercise 30-60 Seconds Legs Calf Raise Aerobic Exercise 30-60 Seconds Trunk Seated Abdominal Crunch Aerobic Excercise 30-60 Seconds Body Part Exercise Reps Shoulders Seated Shoulder Press 8-12 Aerobic Exercise 30-60 Seconds Legs Leg Extension Aerobic Exercise 30-60 Seconds Back Reverse Grip Pulldown Aerobic Exercise 30-60 Seconds Trunk Trunk Rotation Aerobic Exercise 30-60 Seconds Arms Standing Biceps Curl 8-12 8-12 8-12 8-12 8-12 8-12 8-12 18 Owner’s Manual 8-12 Workouts Strength Training Frequency: 3 days per week (M-W-F) Time: 45-60 minutes This program is designed to emphasize overall strength development. This 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 exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 lbs and decrease your reps to 5. Rest 60–120 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count two seconds up and four seconds down and work to fatigue during each set. Day 1 Body Part Exercise Sets Reps Chest Bench Press 2-4 5-8 Decline Bench Press 2-4 5-8 Seated Shoulder Press 2-4 5-8 Crossover Seated Rear Deltoid 2-4 Rows 5-8 Front Shoulder Raise 2-4 5-8 Body Part Exercise Sets Reps Back Seated Lat Rows 2-4 5-8 Stiff Arm Pulldowns 2-4 5-8 Standing Biceps Curl 2-4 5-8 Standing Wrist Curl 2-4 5-8 Triceps Pushdown 2-4 5-8 Triceps Extension 2-4 5-8 Body Part Exercise Sets Reps Legs Leg Press 2-4 5-8 Leg Extension 2-4 5-8 Standing Leg Kickback 2-4 5-8 Calf Raise 2-4 5-8 Trunk Rotation 2-4 5-8 Seated Abdominal Crunch 2-4 5-8 Shoulders Day 2 Arms Day 3 Trunk 19 Owner’s Manual Exercises Keep your body weight centered on the machine, seat or base frame platform while exercising. When using the machine for standing leg exercises, always hold the Lat Tower of the machine for stability. All exercises in this manual are based on the calibrated resistance and capacity levels of this machine. Only exercises included in this manual or in written materials authorized and supplied by Bowflex ® are recommended for operation with this machine. Aerobic Rowing Muscles worked Pectoralis Major; Anterior Deltoids Machine Set-Up • Remove bench and seat rail knob • Chest Bar pulleys • Hand Grips • Attach the clips to the resistance rods Success Tips • Maintain good spinal alignment. Keep chest lifted. • Bend from the hip during movement, not from the waist. 20 Owner’s Manual Exercises Chest Exercises Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • • • • Adjust the bench to a 45° incline. Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Maintain a 90° angle between your upper arms and your torso throughout the motion. • Keep your chest muscles tight. • Limit and control your range of motion. • Keep your knees bent, feet flat on the floor, head back against the bench. • Keep your shoulder blades pinched together and maintain good spinal alignment. Decline Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • • • • Adjust the bench to a 45° incline. Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly less than 90° at the finish. • Keep your knees bent, feet flat on the floor, head back against the bench. • Do not let your elbows travel behind your shoulders. • Keep your shoulder blades pinched together and maintain good spinal alignment. 21 Owner’s Manual Exercises Chest Exercises Incline Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • • • • Adjust the bench to a 45° incline. Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly less than 90° at the finish. • Keep your knees bent, feet flat on the floor, head back against the bench. • Do not let your elbows travel behind your shoulders. • Keep your shoulder blades pinched together and maintain good spinal alignment. Shoulder Exercises Seated Shoulder Press - Shoulder Adduction (and elbow extension) Muscles Worked Front Deltoids, Upper Trapezius, Triceps Machine Set-Up • • • • Adjust to Flat Bench position Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods Success Tips • Keep your knees bent and your feet flat on the floor. • Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight. • Keep your abdominals tight and maintain good spinal alignment. • Keep tension in your front shoulder muscles when you return to the starting position. 22 Owner’s Manual Exercises Shoulder Exercises Front Shoulder Raise - Shoulder Flexion (elbow stabilized) Muscles Worked Front and Middle Deltoids Machine Set-Up • • • • Adjust to Flat Bench position. Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your abdominals tight and maintain good spinal alignment with a slight arch in your lower back. • Keep your knees bent and your feet flat on the floor. • Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight. • Your arms may be moved alternately or together. Crossover Seated Rear Deltoid Rows Muscles Worked Rear and Middle Deltoids, Posterior, Rotator Cuff, Upper Latissimus, Teres Major, Trapezius, Rhomboids Machine Set-Up • • • • Adjust to Flat Bench position. Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Maintain a 90° angle between your upper arms and torso throughout the motion. • Keep your knees bent and your feet flat on the floor. • To work one arm at a time place the non-working hand on the bench to stabilize. • Keep your shoulder blades pinched together and maintain good spinal alignment. 23 Owner’s Manual Exercises Shoulder Exercises Scapular Retraction Muscles Worked Middle Trapezius, Rhomboids Machine Set-Up • • • • Adjust to Flat Bench position. Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Do not lose your spinal alignment. • Keep your chest lifted. • Keep your knees bent and your feet flat on the floor. • Keep your spine aligned and a slight arch in your lower back. • Do not use your arm muscles for this movement. Back Exercises Narrow Pulldowns Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • • • • Adjust to Flat Bench position. Top Cross Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees bent and your feet flat on the floor. • Keep your spine aligned, abs tight and a slight arch in your lower back. • Keep your lats tightened throughout the exercise. • Release your shoulder blades at the top of each rep. • Initiate each new rep by depressing your shoulder blades. 24 Owner’s Manual Exercises Back Exercises Stiff Arm Pulldowns Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • • • • Adjust to Flat Bench position. Top Cross Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees slightly bent and your feet flat on the floor. • Keep your spine aligned, abs tight and a slight arch in your lower back. Seated Lat Rows - Shoulder Extension (and elbow flexion) Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • • • • Adjust to Flat Bench position. Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees bent and your feet flat on the floor. • Do not bend your torso forward. • Keep your chest lifted and maintain spinal alignment. • Release your shoulder blades at the top of each rep. • Initiate each new rep by depressing your shoulder blades. 25 Owner’s Manual Exercises Back Exercises Reverse Grip Pulldown Muscles Worked Lower Trapezius Machine Set-Up • • • • Adjust to Flat Bench position. Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees bent and your feet flat on the floor. • Keep your spine aligned, abs tight and a slight arch in your lower back. • Keep your lats tightened through this exercise. • Release your shoulder blades at the top of each rep. • Initiate each new rep by depressing your shoulder blades. Seated Low Back Extension Muscles Worked Lower Trapezios Machine Set-Up • • • • Adjust to Flat Bench position. Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees bent and your feet flat on the floor. • Pivot at torso only. • Keep your chest lifted and maintain spinal alignment. • Keep arms crossed with hand grips looped onto forearm. • Release your shoulder blades at the top of each rep. • Initiate each new rep by depressing your shoulder blades. 26 Owner’s Manual Exercises Arm Exercises Triceps Pushdown - Elbow Extension Muscles Worked Triceps Machine Set-Up • • • • Remove the bench. Top Cross Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and maintain a slight arch in your lower back. • Keep your knees slightly bent and your feet flat on the floor. • Use a controlled motion and tighten your triceps throughout the exercise. Lying Triceps Extension - Elbow Extension Muscles Worked Triceps Machine Set-Up • • • • Adjust to Flat Bench position. Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees bent and your feet flat on the floor. • Lay your head back against the bench. • Keep your chest lifted, shoulders pinched together and a very slight arch in your lower back. • Keep your upper arms and shoulders motionless and your wrists straight. • Use a controlled motion and tighten your triceps throughout the exercise. 27 Owner’s Manual Exercises Arm Exercises Standing Biceps Curl - Elbow Flexion (in supination) Muscles Worked Biceps Machine Set-Up • • • • Remove the bench. Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, abs tight and a very slight arch in your lower back. • Keep your knees slightly bent and your feet flat on the floor. • Keep your elbows at your sides and your wrists straight. Standing Wrist Curl Muscles Worked Biceps, Forearms Machine Set-Up • • • • Remove the bench Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods Success Tips • Keep your chest lifted, trunk muscles tight and a very slight arch in your lower back. • Move slowly, keeping tension in the front of your forearms at all times. • Keep your knees slightly bent and your feet flat on the floor. • Do not increase or decrease the bend in your elbow during this exercise. Keep all motion in the wrist. • Do not rock your body back and forth during the wrist motion. 28 Owner’s Manual Exercises Abdominal Exercises Seated (Resisted) Abdominal Crunch - Spinal Flexion Muscles Worked Rectus Abdominus, Obliques Machine Set-Up • • • • Adjust the bench to a 45° incline. Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Do not lift your head or chin. Your head should follow the rib motion rather than lead it. • Maintain normal neck posture. • Tighten your abs throughout the entire exercise and relax only at the end of each set. • Move slowly to eliminate momentum. • Exhale during the upward movement and inhale during the downward movement. Trunk Rotation Muscles Worked Rectus Abdominus, Obliques, Serratus Anterior Machine Set-Up • • • • Adjust to Flat Bench position. Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, shoulders pinched, abs tight and a slight arch in your lower back. • Use only low weight Rods. • Keep all motion in your torso. • Move only as far as your muscles let you. Do not use momentum to increase your range of motion. Failure to perform this exercise correctly could result in injury. Use only low weight rods. 29 Owner’s Manual Exercises Leg Exercises Leg Extension Muscles Worked Quadriceps Machine Set-Up • • • • Adjust to Flat Bench position. Use the Leg Extension Seat. Leg Extension pulleys Attach the clips to the Power Rod® resistance rods. Success Tips • Use slow, controlled motion. Do not kick into the extension. • Do not let your knees rotate outward during the exercise. Keep your kneecaps pointing up and straight forward. Calf Raise Muscles Worked Gastrocnemius, Soleus Machine Set-Up • • • • Remove bench and seat rail knob. Chest Bar pulleys Leg Press Belt Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Do not bend from hip or waist during movement. • Push with end of foot to fully extend leg. 30 Owner’s Manual Exercises Leg Exercises Seated Hip Adduction Muscles Worked Adductor Longus, Gluteus Medius Machine Set-Up • • • • Adjust to Flat Bench position Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods Success Tips • Do not cross the attached leg in front of the stabilized leg. • Keep your abs tight and do not lift your hips or excessively arch your back. • Keep your spine straight and your hips level. Do not raise your hips during the motion. • Use only a small range of motion. Seated Hip Abduction Muscles Worked Piriformis, Gluteus Maximus Machine Set-Up • • • • Adjust to Flat Bench position. Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your spine straight and your hips level. Do not raise your hips during the motion. • Use only a small range of motion. • Keep your hips motionless throughout this exercise. 31 Owner’s Manual Exercises Leg Exercises Standing Leg Kickback - Hip and Knee Extension Muscles Worked Gluteus Maximus Machine Set-Up • • • • Adjust to Flat Bench position. Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Do not bend from your waist or lower back. • Hold on to Lat Tower for stability. • Keep stabilizer foot on foot plate. Leg Press Muscles Worked Gluteus Maximus Machine Set-Up • • • • Remove the bench and seat rail knob Chest Bar pulleys Leg Press Belt Attach the clips to the Power Rod® resistance rods Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Bend from hip during movement, not from waist. 32 Owner’s Manual 33 Owner’s Manual 34 Owner’s Manual 35 Owner’s Manual EN Nautilus, Inc., (800) NAUTILUS / (800) 628-8458, www.NautilusInc.com - Customer Service: North America (800) 605-3369, customerservice@bowflex.com | outside U.S. +01-360-859-5180, technics-APLA@nautilus.com | Printed in China | © 2008 Nautilus, Inc. Nautilus® Bowflex® Schwinn® Fitness Universal®
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