Bowflex Classic Home Gym Owner's Manual

Bowflex Classic Home Gym Owner's Manual

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®
Classic Home Gym
Owner's Manual
English
Nautilus
Bowflex
Schwinn
Fitness
Universal
®
®
®
®
003-3211.101512.D

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Summary of Contents for Bowflex Classic Home Gym

  • Page 1 ® ® Classic Home Gym Owner’s Manual English Nautilus Bowflex Schwinn Fitness Universal ® ® ® ® 003-3211.101512.D...
  • Page 2: Table Of Contents

    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).
  • Page 3: Important Safety Instructions

    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.
  • Page 4: Safety Warning Labels

    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.
  • Page 5 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.
  • Page 6: Features And Use

    Features and Use 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. How Often Should You Exercise •...
  • Page 7 Features and Use Top Cross Bar Leg Attachment Top Cross Bar Pulley Rod Box Chest Bar Pulley Power Rod Unit ® Chest Bar with Pulleys Owner’s Manual...
  • Page 8: Power Rod® Resistance

    Each rod is marked with its weight rating on the "Rod Cap". The Bowflex Classic 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.
  • Page 9: The Workout Bench

    Features and Use The Workout Bench Your Bowfl ex 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 Slider Knob, then slide the seat to one of the two locking holes on the Seat Rail.
  • Page 10: Storing Your Home Gym

    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. If you have any questions regarding your Bowflex ® home gym, please call the Nautilus Customer ®...
  • Page 11: Accessories And Equipment

    Features and Use Accessories and Equipment Always inspect for wear prior to use. Handgrips After fi tting the handgrips fi rmly 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.
  • Page 12: Workouts

    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. Consult a physician when setting up your workout goals. Body Composition is the ratio of fat weight Muscle Strength is the maximum force that (fat) to lean weight (muscles, bones and tissue).
  • Page 13: Design Your Program

    In addition, select exercises that We recommend that you warm up by doing light address complementary muscle groups. stretching and performing light exercises on the Bowflex home gym. ® Put first things first During each session, first work muscle groups Cooling Down that need the most training.
  • Page 14: Twenty Minute Better Body Workout

    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.
  • Page 15: Twenty Minute Upper/Lower Body

    Workouts Body Part Exercise Sets Reps Days 2 & 4 Back Seated Lat Rows 10-12 Narrow Pulldowns 10-12 Shoulders Crossover Rear Delt Row 10-12 Arms Standing Biceps Curl 10-12 Triceps Pushdown 10-12 Trunk Seated Low Back Extension 10-12 Seated Resisted Abdominal 10-12 Crunch 20 Minute Upper/Lower Body...
  • Page 16: Body Building

    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.
  • Page 17: Circuit Training - Anaerobic/Cardiovascular

    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).
  • Page 18: True Aerobic Circuit Training

    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.
  • Page 19: Stength Training

    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.
  • Page 20: Exercises

    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. Owner’s Manual...
  • Page 21: Aerobic Rowing

    Exercises 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.
  • Page 22: Decline Bench Press

    Exercises Chest Exercises 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.
  • Page 23: Seated Shoulder Press

    Exercises 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 •...
  • Page 24: Scapular Retraction

    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. •...
  • Page 25: Seated Low Back Extension

    Exercises Back Exercises 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.
  • Page 26: Stiff Arm Pulldowns

    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 •...
  • Page 27: Reverse Grip Pulldown

    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.
  • Page 28: Triceps Pushdown

    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.
  • Page 29: Standing Biceps Curl

    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.
  • Page 30: Seated (Resisted) Abdominal Crunch

    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 •...
  • Page 31: Leg Extension

    Exercises Leg Exercises Leg Extension Muscles Worked Quadriceps Machine Set-Up • Adjust to Flat Bench position. • Leg Extension pulleys • Attach the clips to the Power Rod® resistance rods. Success Tips • Use slow, controlled motion. Do not kick into the extension. •...
  • Page 32: Seated Hip Adduction

    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.
  • Page 33: Standing Leg Kickback

    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 •...
  • Page 34: Workout Log

    workoUT log EXERCISE DATE: DATE: DATE: DATE: DATE: DATE: Sets Bench Press Reps 10, 9 120, 130 Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets...
  • Page 35: 100% Satisfaction Guarantee

    Call a Power Rod Home Gym Representative at 1-800-NAUTILUS (1-800-628-8458) for a ® Return Authorization Number (RMA). An RMA will be granted if: The Bowflex Power Rod Home Gym exercise machine was purchased directly from ® ® Nautilus, Inc.
  • Page 36: Contacts

    Nautilus, Inc., (800) NAUTILUS / (800) 628-8458, www.NautilusInc.com - Customer Service: North America (800) 605-3369, csnls@nautilus.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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