® ® PR3000 Home Gym Owner’s Manual Nautilus® Bowflex® 001-7278-061308A Schwinn® Fitness StairMaster® Universal® Nautilus Institute®
Table of Contents Decline Bench Press...................................................... 18 Incline Bench Press........................................................ 19 Crossover High Rear Delt Rows.................................... 19 Seated Shoulder Press................................................... 20 Shoulder Shrug................................................................ 20 Lateral Shoulder Raise...................................................
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. 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 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 NOTE: Power Rod® Unit removed for clarity. 1 Type Description WARNING * Misuse or abuse of this equipment may lead to serious injury.
Important Safety Instructions 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.
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.
Features and Use I A H B E G F C D E A Rear Lat Cross Bar F Leg Attachment B Power Rod® Unit G Seat Assembly C Rod Box H Chest Bar D Squat Pulley Frame I E Standing Platform Lat Cross Bar with Pulleys 7 Owner’s Manual
Features and Use 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 The Bowflex® PR3000 home gym comes with 210 lbs. (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.
Features and Use Accessories 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. 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.
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.
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.
Workouts Days 2 & 4 Body Part Exercise Sets Reps Reverse Grip Pulldown with Hand Grips 1-3 10-12 Narrow Pulldown with Hand Grips 1-3 10-12 Shoulders Crossover High Rear Delt Rows 1-3 10-12 Arms Seated 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 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 musc
Workouts Body Building 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. Train 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.
Workouts Circuit Training - Anaerobic/Cardiovascular 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 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.
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.
Exercises Chest Exercises Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • • • • • Seated - facing outward Chest Bar Leg extension removed 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 chest muscles tightened.
Exercises Chest Exercises Incline Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • • • • • Seated - facing outward Chest Bar Leg extension removed 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.
Exercises Shoulder Exercises Seated Shoulder Press - Shoulder Adduction (and elbow extension) Muscles Worked Front Deltoids, Upper Trapezius, Triceps Machine Set-Up • • • • • Seated - facing outward Center Cross Bar Leg extension removed Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Lift your chest, keep your knees bent and your feet on the Standing Platform. • Do not increase the arch in your lower back as you raise your arms. Keep your spine steady and tight.
Exercises Shoulder Exercises Lateral Shoulder Raise Muscles Worked Middle Deltoids, Supraspinatus, Upper Trapezius Machine Set-Up • • • • • Standing - facing outward Squat Pulley Frame Leg extension and seat assembly removed Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Elevate your shoulders slightly toward the back of your head. • Maintain good spinal alignment and bend forward slightly from your hips.
Exercises Shoulder Exercises Shoulder Rotator Cuff - (External) Muscles Worked Infraspinatus, Teres Minor Machine Set-Up • • • • • Standing - facing left or right Chest Bar Leg extension and seat assembly removed Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Lift your chest, keep your knees bent and your feet on the Standing Platform. • Keep your spine aligned and a slight arch in your back.
Exercises Back Exercises Narrow Pulldowns with Hand Grips - Shoulder Extension (with elbow flexion) Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • • • • • Seated - Facing the Power Rod® unit Front Lat Cross Bar Leg extension removed Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, knees bent and your feet flat on the floor. • Do not bend your neck forwards or backwards during the motion.
Exercises Back Exercises Reverse Grip Pulldown with Hand Grips Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • • • • • Seated - Facing Power Rod® unit Front Lat Cross Bar Leg extension removed Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Lift your chest, keep your knees bent and your feet on the Standing Platform. • Do not bend your neck forwards or backwards during the motion.
Exercises Arm Exercises Triceps Extension Muscles Worked Triceps Machine Set-Up • • • • • Seated - Facing outward Chest Bar Leg extension removed 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. • Use a controlled motion and tighten your triceps throughout the exercise.
Exercises Arm Exercises Triceps Kickback Muscles Worked Triceps Machine Set-Up • • • • • Standing - Facing Power Rod® unit Chest Bar Leg extension and seat assembly removed Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees bent slightly and your feet on the Standing Platform • Keep your chest lifted, trunk muscles tightened and a very slight arch in your lower back. • Keep one hand on the Center Cross Bar to stabilize yourself throughout the motion.
Exercises Abdominal Exercises Trunk Rotation Muscles Worked Rectus Abdominus, Obliques, Serratus Anterior Machine Set-Up • • • • • Standing - Facing right or left Chest Bar Leg extension and seat assembly removed 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.
Exercises Leg Exercises Squat Muscles Worked All leg muscles, Gluteus Maximus Machine Set-Up • • • • • Standing - facing outward Squat Pulley Frame Leg extension and seat assembly removed 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. • Keep your abs tight throughout the exercise.
Exercises Leg Exercises Standing Hip Abduction Muscles Worked Gluteus Maximus Machine Set-Up • • • • • Standing - Facing right or left Squat Pulley Frame Leg extension and seat assembly removed 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. • This exercise does not burn fat from the hips but builds strength and stability.
Exercises Leg Exercises Standing Leg Kickback - Hip and Knee Extension Muscles Worked Piriformus, Gluteus Maximus Machine Set-Up • • • • • Standing - Facing Power Rod® unit Squat Pulley Frame Leg extension and seat assembly removed Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees slightly bent and your support foot on the Standing Platform. • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back.
Contacts UNITED STATES INTERNATIONAL CUSTOMER SERVICE email customerservice@nautilus.com For technical assistance and a list of distributors in your area, 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 Nautilus International S.A. Rue Jean Prouvé 1762 Givisiez / Switzerland Tel: + 41 26 460 77 77 Fax: + 41 26 460 77 70 E-mail: technics@nautilus.
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