Table Of Contents - Nautilus S912 Owner's Manual

Safety Requirements ............................................................. 4
General Guidelines For Safe Operation ................................. 5
Stations ................................................................................. 6
Adjustment Points.................................................................. 7
Weight Selection and Adjustment......................................... 8
Seat Pivot Adjustment (Leg Ext./Leg Curl/
Pressing exercises).......................................................... 8
Seat Back Adjustment (Leg Ext./Leg Curl/
Pressing exercises).......................................................... 8
Converging Press Arm Adjustment ........................................ 9
Foot Pad Adjustment.............................................................. 9
Pec Fly Adjustment ............................................................... 9
Seat Adjustment (Pec Fly/Abdominal Crunch exercises) ......10
Hand Grips .............................................................................10
Dual Handle Grips ..................................................................11
General Strength Guidelines ................................................12
Determine your goal........................................................12
Control .....................................................................12
Range of Motion......................................................12
Effort ........................................................................12
Repetitions...............................................................13
Sets..........................................................................13
Load .........................................................................13
EXERCISES
Core Exercise Chart................................................................14
Chest Press ............................................................................15
Incline Press ...........................................................................16
Shoulder Press .......................................................................17
Triceps Extension ...................................................................18
Lat Pulldown .........................................................................19
Leg Curl .................................................................................20
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

TABLE OF CONTENTS

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