BOWFLEX_ PRIO00HomeGym I__[_ Nautilus ® Owner's Manual_ Bowflex ® 001-7275-061308A Schwinn ® Fitness StairMaster ® Universal® Nautilus Institute® a brand of _NAUTILUS_)
Table of Contents Specifications ..........................................................................2 Exercises .................................................................................20 Important Safety Instructions ................................................3 Bench Press ....................................................................20 Safety Warning Labels and Serial Number ..................4 Features and Use .................................................................
Important This icon means a potentially Safety Instructions 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. Read and understand all Warnings on this machine. • Keep children away from this machine. Monitor them closely when near the machine. Parts that move and appear dangerous to adults can appear safe to children.
Important SafetyWarning Safety Instructions 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. 3 6 7 CAUTION Before each use check all snap hooks, cables and pulleys for wear and proper function. Tighten all fasteners as necessary.
Important WARNING Safety Instructions The Maximum User Weight for this machine is 300 pounds (136 KG). This machine is for Home use only. WARNUNG Das Maximale Belastungsgewicht fiJr diese Maschine betr_gt 136 kg. Dieses Ger_t ist nur fi_r die nutzung im Heimbereich fregegeben. AVERTISSEMENT Le poids maximum de I'utilisateur pour cette machine est de 136 kg (300 liveres). Cet _quipe- ment est destin_ _ un usage priv_ uniquement.
Features and Use A 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 • 3times a week for 20 minutes each day.
Features and Use A B G E D C A Top Cross Bar E Chest Bar Pully B Top Cross Bar Pully F Rod Box C LegAttachment 6 Power Rod® Unit D Chest Pully Cross Bar 7 Owner's Manual
Features and Use Power Rod® Resistance 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". Adjusting and Understanding the Resistance The Bowflex® PR1000 home gym comes with 210 Ibs. (95kg) of 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].
Features The Workout and Use Bench Your Bowflex® home gym has a number of seat and bench positions: Flat bench forward, Flat bench back, 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 three locking holes on the Seat Rail. Release the Seat Rail Knob to secure the seat. Removing the Bench The Bench easily attaches and releases from the Seat.
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 secure the seat rail locking mechanism into the seat rail may cause injury. i \ f Do not stand
Features Accessories and Use and Equipment 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.
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. Muscle Strength 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 is the maximum force that you can exert against resistance at one time.
Workouts Design Your Own Program You may want to design your own personal program specifically 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 your current fitness level Isolate Muscle Groups: Focus work on specific Before you start any fitness program you should consult a physician who will help you determine your current abilities. muscle groups.
Workouts Workouts 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.
Workouts Days 2 & 4 Body Part Exercise Sets Reps Back Seated Lat Rows 1-3 10-12 Seated Lat Pulldowns 1-3 10-12 Shoulders Crossover Rear Belt Row 1-3 10-12 Arms Standing Biceps Curl 1-3 10-12 Triceps Pushdown 1-3 10-12 Standing Low Back Extension 1-3 10-12 Seated Abdominal Crunch 1-3 10-12 Trunk 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.
Workouts Frequency: 3 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.
Workouts Frequency: 3 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.
Workouts Frequency: 2-3 times Time: 20-60 minutes per week 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).
Workouts 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 Ibs and decrease your reps to 5. Rest 60-120 seconds between each set and exercise.
Exercises Chest Exercises 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. SuccessTips • 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.
Exercises Chest Exercises 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. SuccessTips • 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.
Exercises Shoulder Muscles Exercises Worked Front and Middle Deltoids Machine Set-Up • • Adjust to Flat Bench Back position. Chest Bar pulleys • • Handgrips Attach the clips to the Power Rod® resistance rods. SuccessTips • • • • Keep your abdominalstight 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.
Exercises Shoulder Muscles Exercises Worked Middle Trapezius, Rhomboids Machine Set-Up • • Adjust to Flat Bench Back position. Chest Bar pulleys • • Handgrips Attach the clips to the Power Rod@ resistance rods. SuccessTips • Do not lose your spinal alignment. • • • Keepyour chestlifted. 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.
Exercises Back Exercises Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • • Adjust to Flat Bench Forward position. Top Cross Bar pulleys • • Handgrips Attach the clips to the Power Rod@ resistance rods. SuccessTips • 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.
Exercises Back Exercises Muscles Worked Lower Trapezius Machine • • • • Set-Up Adjust to Flat Bench Back position. Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. SuccessTips • • • • • 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 newrep by depressing your shoulder blades.
Exercises Arm Exercises Muscles Worked Triceps Machine Set-Up • Remove the bench. • • • Top Cross Bar pulleys Handgrips Attach the clips to the Power Rod@ resistance rods. SuccessTips • • • • Keep your upper arms motionless and your wrists straight. Keep your chest lifted, abstight 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.
Exercises Arm Exercises Muscles Worked Biceps Machine Set-Up • Remove the bench. • • • Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. SuccessTips • • • Keep your chest lifted, abstight 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.
Exercises Abdominal Muscles Exercises Worked Rectus Abd0minus, Obliques Machine Set-Up • • Adjust the bench to a 45° incline. Chest Bar pulleys • • Handgrips Attach the clips to the Power Rod® resistance rods. SuccessTips • Do not lift your head or chin. Your head should follow the rib motion rather than lead it. • Maintain normal neck posture. • Tighten your absthroughoutthe entire exercise and relax only at the end of each set. Move slowly to eliminate momentum.
Exercises Leg Exercises Muscles Worked Quadriceps Machine Set-Up • Adjust to Flat Bench Back position. • Use the Leg Extension Seat. • • Leg Extension pulleys Attach the clips to the Power Rod@ resistance rods. SuccessTips • 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. Muscles Worked Gastrocnemius, Soleus Machine Set-Up • Remove bench and seat rail knob.
Exercises Leg Exercises Muscles Worked Adductor Longus, Gluteus Medius Machine • • • • Set-Up Adjust to Flat Bench Back position Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods SuccessTips • • • • 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 onlya small range of motion.
Exercises Leg Exercises Muscles Worked Gluteus Maximus Machine • • • • Set-Up Adjust to Flat Bench Back position. Chest Bar pulleys Handgrips Attach the clips to the Power Rod@ resistance rods. SuccessTips • • 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 LatTower for stability. Keep stabilizer foot on foot plate.
Owner's Manual
Contacts UNITED STATES NTERNAT ONAL CUSTOMER SERVICE email customerservice@nautilus.com Fortechnicalassistanceand a list of distributorsin yourarea,please call or fax one of the following numbers. TECHNICAL/CUSTOMER SERVICE Tel: (800)NAUTILUS,(800-628-8458) Fax: (877)686-6466 E-mail:cstech@nautilus.com INTERNATIONAL CUSTOMER SERVICE NautilusInternationalS.A. RueJean Prouv@ 1762Givisiez/ Switzerland Teh + 41 26 460 77 77 Fax:+ 41 26 46077 70 E-mail: technics@nautilus.
BOWFLE Printed in China ©2008. Nautilus, Inc. All rights reserved. Nautilus, the Nautilus Logo, Universal, the Universal Logo, Bowflex, the Bowfiex logo, Power Rod, StairMaster and Nautilus Institute are either registered trademarks or trademarks of Nautilus, Inc. Schwinn is a registered trademark. All other trademarks are owned by their respective companies. Nautilus, Inc., World Headquarters, 16400SE Nautilus Drive, Vancouver, WA 986831-SOO-NAUTILUSwww.nautilus.
