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Summary of Contents for Nautilus S912
- Page 1 Be Strong. ™ Owner’s Manual Commercial Series Model: S912 P/N: 001-6936 Rev A (06/2006)
- Page 2 Please carefully read through this manual to familiarize yourself with the operation of your new Nautilus strength system. Doing so will help to insure that your users get the most out of your gym, enjoying safe and effective workouts ahead.
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Page 3: Table Of Contents
TABLE OF CONTENTS Leg Extension ...21 Leg Press ...22 Seated Calf Raise ...23 Pec Fly ...24 Abdominal Crunch...25 Mid Row...26 Arm Curl ...27 Seated Row...28 Machine Maintenance Recommendations...30 Warranty Information...32 Important Contact Information ...33 Nautilus® Commercial Vertical Series S912 Owner’s Manual... -
Page 4: Safety Requirements
Used to call attention to POTENTIAL hazards that could result in personal injury or loss of life. READ ALL INSTRUCTIONS BEFORE USING THE MACHINE. Read this manual in full before operating the S912 gym. Failure to follow these guidelines can produce a serious or possibly fatal injury. •... -
Page 5: General Guidelines For Safe Operation
Follow all training instructions listed in the manual and/or on the machine. Physical injury may result from incorrect or excessive training. Failure to follow the conditions set forth below shall limit, to the extent allowed by law, Nautilus Inc. responsibility for the safety, reliability, and performance of this equipment. -
Page 6: Product Features
Dual Handle Lat Pull • CX Plus Press Arm ™ • Nitro Press Handles ® • Nautilus Commercial Ab Crunch ® • Nautilus Commercia Dual Pivot Chest Fly ® • Leg Press with 4-bar linkage • Dual Handle Low Row... -
Page 7: Adjustment Points
• Converging Press arm adjustment handle • Ab crunch/Chest fly seat adjustment Foot Pad Dual Handle Low Row PRODUCT FEATURES Weight stack Pec Fly Adjustment Nautilus® Commercial Vertical Series S912 Owner’s Manual Leg Press Abdominal Crunch Dual Pivot Pec Fly... -
Page 8: Weight Selection And Adjustment
S912 FEATURES Weight Selection and Adjustment To adjust weight, make certain weight stack is not in use or lifted. Simply pull the weight pin from the weight stack and select the desired weight. Insert pin completely and make certain it is fully inserted in place before lifting (the magnetized pin will stick onto the selected weight). -
Page 9: Converging Press Arm Adjustment
From a seated position, the adjustment pop pin is located at the bottom of the right Pec Fly arm. Simply pull up on the pop pin and rotate the Pec Fly arms to the desired position. Nautilus® Commercial Vertical Series S912 Owner’s Manual... -
Page 10: Seat Adjustment (Pec Fly/Abdominal Crunch Exercises)
S912 FEATURES Seat Adjustment (Pec Fly/Abdominal Crunch exercises) Pull up on the adjustment handle located directly under the front of the seat. Slide seat forward or backward to desired position. Make sure the seat is completely locked into position before performing any exercises. -
Page 11: Dual Handle Grips
These handgrips offer two length adjustments. For the longer length adjustment simply attach the longer of the two D-rings to the cable attachment clip. For the shorter adjustment, attach the shorter D-ring as shown. Nautilus® Commercial Vertical Series S912 Owner’s Manual... -
Page 12: General Strength Guidelines
STRENGTH GUIDELINES General Strength Guidelines Determine your goal: • Power/Speed: Ability to do something in short bursts and be stronger and more powerful performing that task, like jumping or pushing. • Hypertrophy: Larger muscle size • Endurance: Ability to work with a moderate load over a longer period of time without getting fatigued. Once you have determined the goal for training you can make informed decisions about your training regimen. -
Page 13: Repetitions
You need to make sure to set yourself up in the machine properly, learn the movement pattern correctly and then lastly apply resistance or load. STRENGTH GUIDELINES Hypertrophy Endurance 10-12 13-15 Nautilus® Commercial Vertical Series S912 Owner’s Manual... -
Page 14: Exercises
EXERCISES Core Exercises The following pages contain information on how to correctly perform core S912 exercises. Be sure to follow the instruction labels on the machine for each exercise station’s equipment settings. Core Exercise Chest Press: Shoulder horizontal adduction with... -
Page 15: Chest Press
Limit and control the range of motion so that the elbows only travel slightly below the shoulders, if at all. • Squeeze the chest at the top of the press by attempting to bring the hands together on the press arm. START Nautilus® Commercial Vertical Series S912 Owner’s Manual EXERCISES FINISH... -
Page 16: Incline Press
EXERCISES Incline Press Muscles Worked: This exercise emphasizes the chest muscles (pectoralis major), also involving the front shoulder muscles (anterior and middle deltoids) and the triceps, muscles on the back of the upper arm. Starting Position: • Adjust the seat back to the Incline Press position, as noted on the seat back label. •... -
Page 17: Shoulder Press
Limit and control the range of motion so that your elbows travel in line with your shoulders or slightly more in front of the shoulder. • Lower the press arm under control without letting your elbows go below the height of the shoulder. START Nautilus® Commercial Vertical Series S912 Owner’s Manual EXERCISES FINISH... -
Page 18: Triceps Extension
EXERCISES Triceps extension Muscles Worked This exercise emphasizes the triceps muscles located on the back of the upper arms. These muscles are responsible for straightening your arms and assist in any upper body pushing or pressing motion. Starting Position • Adjust the seat back to the vertical position, as shown in the Start photo below. -
Page 19: Lat Pulldown
Do not lose spinal alignment. • Do not lean backward as you pull. • Keep chest up, especially at the bottom of the movement. • Keep the lats tightened throughout the entire motion. START Nautilus® Commercial Vertical Series S912 Owner’s Manual EXERCISES FINISH... -
Page 20: Leg Curl
EXERCISES Leg Curl Muscles Worked: This exercise emphasizes the hamstring muscle group (biceps femoris, semimembranosus, semitneonosus) on the back of the thigh as well as the gluteals. Starting Position: • Adjust the seat bottom and seat back to the Leg Curl position as noted on the seat position labels. •... -
Page 21: Leg Extension
Key Points: • Use slow controlled motion. Don’t kick into extension. • Do not let your knees rotate outward during the exercise. Keep your kneecaps pointing up and straight forward. START Nautilus® Commercial Vertical Series S912 Owner’s Manual EXERCISES FINISH... -
Page 22: Leg Press
EXERCISES Leg Press Muscles Worked: This exercise emphasizes the large muscles of the upper front of the leg, the quadriceps muscle group, gluteus maximus and the hamstrings. Starting Position: • Determine the proper bench position by adjusting the seat so when the feet are placed on the foot plate, the knees are bent slightly past 90 degrees or a position that can be controlled. -
Page 23: Seated Calf Raise
Key Points: • Do not lose contact between the balls of your feet and the platform. • Do not change your hip or knee position, only ankle motion should be allowed. START Nautilus® Commercial Vertical Series S912 Owner’s Manual EXERCISES FINISH... -
Page 24: Pec Fly
EXERCISES Pec Fly Muscles Worked: This exercise emphasizes the large muscles of the chest (pectoralis major) and the front shoulder muscles (anterior deltoid). Starting Position: • Adjust the seat to its rearmost position (#10 on seat position label). • Adjust the pec arm to get the desired amount of pre-stretch. Pop pin is on the base on your right when you are seated. •... -
Page 25: Abdominal Crunch
• Tighten your abdominals throughout the entire exercise range of motion. Do not let your abs relax until the set is over. • Moving slowly to reduce momentum is critical. START Nautilus® Commercial Vertical Series S912 Owner’s Manual EXERCISES FINISH... -
Page 26: Mid Row
EXERCISES Mid Row Muscles Worked: This exercise emphasizes the large pulling muscles of your upper back (trapezius) as well as the deltoids and rhomboids. The biceps muscles on the front of the upper arm are also involved in this movement. Also emphasizes the core for stability. Starting Position: •... -
Page 27: Arm Curl
Slowly lower to the starting position by performing the same arcing motion. Key Points: • Keep the elbows at your sides. • Keep wrists straight. • Keep your trunk muscles tight and maintain a very slight arch in your lower back. START Nautilus® Commercial Vertical Series S912 Owner’s Manual EXERCISES FINISH... -
Page 28: Seated Row
EXERCISES Seated Row Muscles Worked This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your upper back as well as the trapezius and rhomboids. The biceps muscles on the front of the upper arm are also involved in this movement. - Page 29 Nautilus® Commercial Vertical Series S912 Owner’s Manual...
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Page 30: Machine Maintenance Recommendations
The quality control tag attached to each machine before shipping ensures that each unit has been thoroughly inspected to meet Nautilus’ strict requirements. Should you, the owner of a Nautilus ® machine ever need maintenance, Nautilus invites you to call our Customer Service department for information on parts and service. Call 1-800-NAUTILUS General Maintenance Frequency of maintenance is determined by several factors: temperature, humidity, use, ventilation and filtration, shielding and friction. - Page 31 Spot Check Nuts and Bolts Spot Check All Pegs and Stops Examine Rotation Points Cleaning Clean Upholstery Clean Surface Area Remove Dust Lubrication Lubricate and Clean Guide Rods Weekly Monthly Nautilus® Commercial Vertical Series S912 Owner’s Manual MAINTENANCE Every 6 mos.
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Page 32: Warranty Information
Owner’s Manual, or disaster (such as floods or power surges). 4. Use of product in an application not recommended by Nautilus, Inc. or in a manner or environment for which it was not designed. 5. Damage due to normal wear and tear. -
Page 33: Important Contact Numbers
Web: www.nhfg-intl.com • GERMANY and AUSTRIA OFFICE Nautilus GmbH Tel: +49-2204-610-27 Fax: +49-2204-628-90 • ITALY OFFICE Nautilus Italy s.r.l. Tel: +39-031-51-10-86 Fax: +39-031-34-24-97 • UNITED KINGDOM OFFICE Nautilus UK Ltd. Tel: 01-908-267-345 Fax: 01-908-267-346 Nautilus® Commercial Vertical Series S912 Owner’s Manual... - Page 34 ® equipment for your home, visit www.Nautilus.com. © 2006 Nautilus, Inc. All rights reserved. Nautilus, the Nautilus logo, My Nautilus, and Be Strong are either registered trademarks or trademarks of Nautilus, Inc. Nautilus, Inc. World Headquarters, 16400 SE Nautilus Drive, Vancouver, Washington, USA 98683, 1-800-628-8458, www.Nautilus.com.
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