Bowflex PR3000 Owner's Manual
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- Owner's manual (32 pages)
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Summary of Contents for Bowflex PR3000
- Page 1 ® ® PR3000 Home Gym Owner’s Manual Nautilus ® Bowflex ® Schwinn ® Fitness StairMaster ® Universal ® Nautilus Institute ® 001-7278-061308A...
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Page 2: Table Of Contents
Table of Contents Specifications ................2 Decline Bench Press ............. 18 Incline Bench Press ............19 Important Safety Instructions ..........3 Crossover High Rear Delt Rows ........19 Safety Warning Labels and Serial Number ....4 Seated Shoulder Press ..........20 Features and Use .............. -
Page 3: Important Safety Instructions
Important Safety Instructions Before using this equipment, obey the following warnings Read and understand the complete Owner’s Manual. Read and understand all Warnings on this machine. Parts that move and appear dangerous to adults can appear safe to children. 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. -
Page 4: Safety Warning Labels And Serial Number
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. NOTE: Power Rod®... - Page 5 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 VORSICHT serscheinungen und Fehlfunktionen. Ziehen Sie alle Befestigungselemente ordnungsgemäß 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.
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Page 6: Features And Use
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 How Often Should You Exercise What to Wear Wear rubber-soled athletic shoes. - Page 7 Features and Use Rear Lat Cross Bar Leg Attachment Power Rod® Unit G Seat Assembly Rod Box H Chest Bar Squat Pulley Frame Lat Cross Bar with Pulleys Standing Platform Owner’s Manual...
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Page 8: Power Rod® Resistance
"Rod Cap". Adjusting and Understanding the 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. -
Page 9: Accessories And Equipment
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 this grip. -
Page 10: 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. exercise, either at different times or together, will create Muscle Strength is the maximum force that you the greatest changes in body fat weight. -
Page 11: Design Your Program
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. The time you rest between sets and Understand fitness and its components the time you rest between workouts. -
Page 12: Twenty Minute Better Body Workout
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. -
Page 13: Twenty Minute Upper/Lower Body
Workouts Body Part Exercise Sets Reps Days 2 & 4 Back Reverse Grip Pulldown with 10-12 Hand Grips Narrow Pulldown with Hand Grips 1-3 10-12 Shoulders Crossover High Rear Delt Rows 1-3 10-12 Arms Seated Biceps Curl 10-12 Triceps Pushdown 10-12 Trunk Standing Low Back Extension... -
Page 14: Body Building
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. -
Page 15: 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 16: 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 17: Stength Training
Workouts Strength Training Frequency: 3 days per week (M-W-F) Time: 45-60 minutes 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. -
Page 18: Exercises
Exercises Chest Exercises Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up Success Tips torso throughout the motion. back against the Seat Back Pad. maintain good spinal alignment. Decline Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up... -
Page 19: Incline Bench Press
Exercises Chest Exercises Incline Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up Success Tips torso at the start of the motion, and slightly less than back against the Seat Back Pad. maintain good spinal alignment. -
Page 20: Seated Shoulder Press
Exercises Shoulder Exercises Seated Shoulder Press - Shoulder Adduction (and elbow extension) Muscles Worked Machine Set-Up Success Tips on the Standing Platform. raise your arms. Keep your spine steady and tight. alignment. Shoulder Shrug Muscles Worked Machine Set-Up ® unit Success Tips alignment. -
Page 21: Lateral Shoulder Raise
Exercises Shoulder Exercises Lateral Shoulder Raise Muscles Worked Machine Set-Up Success Tips your head. slightly from your hips. during this exercise. on the Standing Platform. Shoulder Rotator Cuff - (Internal) Muscles Worked Subscapularis Machine Set-Up Success Tips on the Standing Platform. your torso throughout the exercise. -
Page 22: Shoulder Rotator Cuff - (External)
Exercises Shoulder Exercises Shoulder Rotator Cuff - (External) Muscles Worked Infraspinatus, Teres Minor Machine Set-Up Success Tips on the Standing Platform. your torso throughout the exercise. motion. Back Exercises Standing Low Back Extension Muscles Worked Machine Set-Up dgrips Success Tips on the Standing Platform. -
Page 23: Narrow Pulldowns With Hand Grips
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 dgrips Success Tips on the floor. during the motion. your lower back. Do not slouch. Stiff Arm Pulldowns Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Lower... -
Page 24: Reverse Grip Pulldown With Hand Grips
Exercises Back Exercises Reverse Grip Pulldown with Hand Grips Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up dgrips Success Tips on the Standing Platform. the motion. your lower back. Do not slouch. Arm Exercises Triceps Pushdown - Elbow Extension Muscles Worked Triceps Machine Set-Up... -
Page 25: Triceps Extension
Exercises Arm Exercises Triceps Extension Muscles Worked Triceps Machine Set-Up dgrips Success Tips straight. arch in your lower back. throughout the exercise. Seated Biceps Curl Muscles Worked Biceps Machine Set-Up dgrips Success Tips Standing Platform. and a very slight arch in your back. Owner’s Manual... -
Page 26: Triceps Kickback
Exercises Arm Exercises Triceps Kickback Muscles Worked Triceps Machine Set-Up dgrips Success Tips Standing Platform very slight arch in your lower back. yourself throughout the motion. Abdominal Exercises Seated (Resisted) Abdominal Crunch - Spinal Flexion Muscles Worked Rectus Abdominus, Obliques Machine Set-Up dgrips Success Tips... -
Page 27: Trunk Rotation
Exercises Abdominal Exercises Trunk Rotation Muscles Worked Rectus Abdominus, Obliques, Serratus Anterior Machine Set-Up dgrips Success Tips and a slight arch in your lower back. momentum to increase your range of motion. Failure to perform this exercise correctly could result in injury. Use only low weight Power Rods. Leg Exercises Leg Extension Muscles Worked... -
Page 28: Squat
Exercises Leg Exercises Squat Muscles Worked All leg muscles, Gluteus Maximus Machine Set-Up dgrips Success Tips very slight arch in your lower back. exercise. Standing Hip Extension Muscles Worked Gluteus Maximus Machine Set-Up dgrips Success Tips on the Standing Platform. very slight arch in your lower back. -
Page 29: Standing Hip Abduction
Exercises Leg Exercises Standing Hip Abduction Muscles Worked Gluteus Maximus Machine Set-Up dgrips Success Tips very slight arch in your lower back. builds strength and stability. bent and your hips level. Standing Hip Adduction Muscles Worked Gluteus Maximus, Adductor Longus Machine Set-Up dgrips active ankle. -
Page 30: Standing Leg Kickback
Exercises Leg Exercises Standing Leg Kickback - Hip and Knee Extension Muscles Worked Piriformus, Gluteus Maximus Machine Set-Up dgrips Success Tips on the Standing Platform. very slight arch in your lower back. cable throughout the movement. Standing Calf Raise Muscles Worked Gastrocnemius, Soleus Machine Set-Up dgrips... -
Page 31: Contacts
Contacts UNITED STATES CUSTOMER SERVICE email For technical assistance and a list of distributors in your area, please customerservice@nautilus.com call or fax one of the following numbers. TECHNICAL/CUSTOMER SERVICE INTERNATIONAL CUSTOMER SERVICE Tel: (800) NAUTILUS, (800-628-8458) Nautilus International S.A. Fax: (877) 686-6466 Rue Jean Prouvé... - Page 32 Nautilus, Inc. Schwinn is a registered trademark. All other trademarks are owned by their respective companies. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS www.nautilus.com ® ® ® ® ® ® Nautilus Bowflex Schwinn Fitness StairMaster Universal Nautilus Institute...