Bowflex PR1000 Manual

Parts

Item	Qty	Description
1	1	Top Cross Bar
2	1	Upper Lat Tower
3	1	Rod Pack
4	1	Rod Box End Plate
5	1	Chest Cross Bar
6	2	Media Tray
7	1	Lower Lat Tower
8	1	Bench
9	1	Seat
10	1	Seat Rail Assembly
11	1	Leg Extension
12	4	Foam Roller Pad
13	1	Long Roller Tube
14	1	Short Roller Tube
15	1	Leg Extension Base
16	1	Base Platform
17	2	Cable, Rod to Chest Cross Bar Pulley
18	1	Belt, Leg Press
19	2	Handgrip
20	1	Rod Strap, Binding
21	1	Manual Kit
22	1	Hardware Card
23	1	Rubber Pad
24	1	Seat Rail Securing Knob
25	1	Upper Cable Clip
26	4	Plug

Hardware / Tools / Before Assembly

Item	Qty	Description	Item	Qty	Description
A	8	Hex Head Screw, 3/8 in x 3/4 in	H	4	Hex Head Screw, 3/8 in x 3 in
B	29	Flat Washer, 3/8 in	I	1	Hex Head Screw, 3/8 in x 4-1/4 in
C	10	Securing Nut, 3/8 in Nylock	J	3	Socket Head Screw, M5 x 25
D	2	Hex Head Screw, 3/8 in x 4 in	K	5	Flat Washer, 1/4 in
E	4	Hex Head Screw, 5/16 in x 3/4 in	L	2	Pan Phillips Head Screw, 1/4 in x 1 in
F	4	Flat Washer, 5/16 in	M	2	Hex Head Screw, 3/8 in x 5 in
G	2	Hex Head Screw, 3/8 in x 2-3/4 in

Note: Select pieces of Hardware have been provided as spares on the Hardware Card. Be aware that there may be remaining Hardware after the proper assembly of your machine.

Tools Included

Before Assembly

Select where you are going to locate your Bowflex™ home gym carefully. The best location is on a hard, level surface that is not outdoors, or in a moist or wet location, and does not experience extreme temperatures. For best results, assemble your home gym in the location where you intend to use it. For safe operation, allow a workout area of at least 3.4 m x 3.8 m (133 in x 148 in) of free space.

Follow these basic tips when assembling your home gym.

1. Collect all the pieces needed for each assembly step.
2. Turn all the bolts and locknuts toward the right to tighten. Turn towards the left to loosen.
3. Use a combination wrench to grip the locknut when you tighten a bolt that has a locknut to make sure it is tight.
4. You may find the use of a utility knife or scissors beneficial during the unpacking and assembly process.
5. Carefully lift pieces when attaching. Look through the bolt holes to help guide bolt placement.
6. Assembly requires 2 people.

NOTICE: Leave all of the cables wrapped and bagged until the Bowflex™ home gym is completely assembled.

Assembly

Step 1.

Note: Insert the upper hardware first to secure the Lower Lat Tower ( * ).

Step 2.

Step 3.
Note: Do not unwrap the cable from the pulley until the machine is fully assembled.

Step 4.

Step 5.

Step 6.
Note: Do not unwrap the cables from the pulleys until the machine is fully assembled.

Step 7.

Step 8.
Note: Be sure to use the Cable Clip when the cables are not in use.

Step 9.
Note: Fully tighten the hardware. Be sure that the Rod Pack is fully secured.

Step 10.
Note: Do not unwrap the cables from the pulleys until the machine is fully assembled.

Step 11.
Be sure the end of the Bench sets firmly into the hinge on the Seat Slider, and then pivot it downward onto the Seat Rail. If the Bench is not fully engaged with the Seat Slider and Seat Rail, the Bench will be unstable and could disengage and potentially cause injury or harm to the user.

Step 12. Final Inspection
Inspect your machine to ensure that all fasteners are tight and components are properly assembled. Unwrap the cables without crimping them.

Do not use until the machine has been fully assembled and inspected for correct performance in accordance with the Owner's Manual.

Adjustments

Leveling Your Machine

Loosen but do not remove the indicated bolts on the foot plate. Stand on the foot plate until it rests flat on the floor. Re-tighten the bolts.

Cable Routing for Chest Cross Bar Use

Cable Routing for Lat Cross Bar Use

Cable Routing for Leg Extension Use

Features

Operation

Adjusting and Understanding the Power Rod™ Resistance

Power Rod™ units are made from a special composite material. The rods are sheathed with a protective black coating. Each rod is marked with a weight rating on the "Rod Cap" and at the base of each Rod on the Rod Box.

The Bowflex™ PR1000 home gym comes with 210 units of resistance provided by the Rod Pack. The full resistance is divided among a 5, two 10s, a 30, and a 50 unit rod on each side of the machine, for a combined total of 210 units.

Note: Power Rod™ Resistance Rods are manufactured using nylon composite material. The weight resistance measurements are estimates and resistance can vary based on environmental and usage patterns and other factors. Rod resistance will normally degrade over time and after extensive usage. If you have any questions regarding the resistance of your Power Rod™ Resistance Rods, contact Customer Service (if purchased in US/Canada) or your local distributor (if purchased outside US/Canada) for assistance.

Connecting the Power Rod™ Unit to the Cables

You may use one rod or several rods in combination, to create your desired resistance level.

To hook multiple rods up to one cable, bend the closest rod toward the cable and place the cable hook through that rod cap. You can then hook up the next closest rod through the same cable hook.

Hooking up the closest rod first prevents rods from crossing over the top of one another.

When you attach the Power Rod™ units do not stand directly looking above the top of the rods. Stay off to the side while you attach the rods.
Be sure to maintain a firm grip on the rods when handling them since they are under tension.

When You Are Not Using Your Home Gym

Disconnect the cables from the Power Rod™ unit when your are not using your home gym. Use the Rod Binding Strap included with your machine to bind all the rods together at the top. You can also place your cables and grips through the strap to keep them out of the way. Leaving the rods and cables under tension could cause injury if a rod were inadvertently released.

Keep the cables and Power Rod™ units bound with the rod binding strap when not in operation, and be sure and remove the binding strap before beginning any exercises using the rods.

When not using the Upper Cables, secure the lower ends to the Clip mounted on the rear of the Lat Tower. This will keep them secure and out of the workout area. And when not using the Leg Extension Cables, place them so they do not interfere with your workout.

The Workout Bench

Your Bowflex™ 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 Locking Knob, then slide the Seat to the other hole on the Seat Rail.

Release the Seat Locking Knob to secure the Seat. Make sure the Seat Locking Knob is securely in place.

Do not make any adjustments to the seat while sitting on it. Do not stand on the seat.

Flat Bench

The flat Bench position is used for most of the exercises.

45° Incline Bench

Starting with a flat Bench, follow the above instructions to release and move the Seat and Bench. Lift the Bench while you slide the Seat toward the Power Rod™ unit until the Bench back rests against the Lat Tower.

Removing the Bench

The Bench easily attaches and releases from the Seat. To attach the Bench, insert the half hinge on the end of the Bench into the half hinge on the Seat Slider and pivot the other end downward onto the Seat Rail.

Be sure the end of the Bench sets firmly into the hinge on the Seat Slider, and then pivot it downward onto the Seat Rail. If the Bench is not fully engaged with the Seat Slider and Seat Rail, the Bench will be unstable and could disengage and potentially cause injury or harm to the user.

To remove the Bench, lift up the end nearest the Tower and pull it out of the hinge on the Seat Slider.

Free-Sliding Seat

Remove the Bench, pull out the Seat Locking Knob, twist it a half turn and release it to put the Seat in a "free sliding" position.

Media Rack

Your Bowflex™ home gym is equipped with a Media Rack on the Lat Tower.

The Media Rack secures your mobile device, or other media, to the Lat Tower. Place your mobile device on the lower part of the Media Rack. Holding your mobile device in place, slide down the upper part until your device is secure between the lower and upper parts. To get the most of your workouts, find and follow the trainer lead workouts and workout video aids located at www.pr1000workouts.com.

Maintenance and Care of Your Bowflex™ Home Gym

Inspect your machine for any worn or loose components prior to use. Tighten or replace any worn or loose components prior to use. Pay close attention to cables, pulleys, or belts and their connections.

The safety and integrity designed into a machine can only be maintained when the equipment is regularly examined for damage and repaired. It is the sole responsibility of the owner to ensure that regular maintenance is performed. Worn or damaged components should be replaced immediately or the equipment removed from service until the repair is made. Only manufacturer supplied components should be used to maintain/repair the equipment.

Clean the bench with a non-abrasive household cleaner after each use. Do not use automotive cleaner, which can make the bench too "slick".

Storing Your Home Gym

1. Lock the Seat and Bench into the flat position with the Seat Locking Knob.
   
2. Remove all Power Rod™ resistance and then bind the Power Rod™ unit with the rod binding strap.
   
3. Remove the Seat Rail Securing Knob from the seat rail.
   
4. Tilt the bench toward the Power Rod™ unit.
5. Secure the bench by carefully inserting the Seat Rail Securing Knob into the hole in the side of the Seat Rail Bracket.

Failure to correctly attach and fully engage the Seat Rail Securing Knob into the seat rail can cause injury.
Do not stand on the base below the Seat Rail when you lift or lower it. This can cause injury.
Always use two hands to lift and lower the Seat Rail. Bend at the knees when you lift or lower the Seat Rail. Failure to use correct lifting procedure can cause injury.
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 contact Customer Service (if purchased in US/ Canada) or your local distributor (if purchased outside US/Canada).

Equipment and Accessories

Always inspect for wear prior to use.

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. The Standard Grip also is used for Hammer Grip exercises, when you need to hold the handgrip vertically for greater wrist support.

Hand Cuff Grip

Slip your hand through the cuff portion of the grip so that the foam pad rests on the back of your hand. Then grasp the remainder of the grip that is sitting in your palm. This method of gripping is great for exercises like front shoulder raises or any exercise where your palm is facing down.

Foot Grip

Slip your foot through the cuff of the handle and slide the foam grip against the top of your foot.

Leg Press Belt

Wear the Leg Press Belt around your lower arch of spine and attach the D-rings to cable clips. Belt must remain in slight tension to not fall from arch during exercise.

Additional Accessories

For additional accessories for your home gym, contact Customer Service (if purchased in US/Canada) or your local distributor (if purchased outside US/Canada).

The Programs

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. Complete all sets of each exercise before moving on to the next one. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.

Chest	Bench Press	1-2	10-15
Back	Seated Lat Rows	1-2	10-15
Shoulders	Crossover Seated Rear Deltoid Rows	1-2	10-15
Arms	Standing Biceps Curl	1-2	10-15
	Triceps Pushdown	1-2	10-15
Legs	Calf Raise	1-2	10-15
	Leg Press	1-2	10-15
Trunk	Trunk Rotation	1-2	10-15
	Seated Abdominal Crunch	1-2	10-15

Advanced General Conditioning

Frequency: 4 days per week (M-T-Th-F)
Time: 20 minutes

When you are proficient in performing the exercise techniques of the above workout and are no longer realizing results, or have become just plain bored, it is time to change your program. You can increase your training with this "split system" routine that works opposing muscle groups on different days. To do this, you will increase your resistance when you can perform 12 reps perfectly, and you will increase your volume by performing more sets and more exercises. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.

Days 1 & 3

Chest	Bench Press	1-3	10-12
Shoulders	Seated Shoulder Press	1-3	10-12
Arms	Triceps Pushdown	1-3	10-12
	Standing Biceps Curl	1-3	10-12
Legs	Leg Extension	1-3	10-12
	Calf Raise	1-3	10-12

Days 2 & 4

Back	Seated Lat Rows	1-3	10-12
	Stiff Arm Pulldowns	1-3	10-12
Shoulders	Crossover Seated Rear Deltoid Row	1-3	10-12
Arms	Standing Biceps Curl	1-3	10-12
	Triceps Pushdown	1-3	10-12
Trunk	Trunk Rotation	1-3	10-12
	Seated Abdominal Crunch	1-3	10-12

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 muscle conditioning with some cardiovascular benefits. Perform this routine when you are limited in time or just want a variation to your normal routine. Perform this program training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate. Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you perform. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down.

Days 1 & 3

Chest	Bench Press	1-3	12-15
Back	Seated Lat Rows	1-3	12-15
Shoulders	Crossover Seated Rear Deltoid Rows	1-3	12-15
Arms	Standing Biceps Curl	1-3	12-15
	Lying Triceps Extension	1-3	12-15

Days 2 & 4

Legs	Leg Extension	1-3	12-15
	Leg Press	1-3	12-15
	Standing Leg Kickback	1-3	12-15
	Standing Hip Adduction	1-3	12-15
Trunk	Trunk Rotation	1-3	10-12
	Seated Abdominal Crunch	1-3	10-12

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. 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. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.

Days 1 & 3

Chest	Bench Press	2-4	8-12
	Decline Bench Press	2-4	8-12
Shoulders	Seated Shoulder Press	2-4	8-12
	Crossover Seated Rear Deltoid Rows	2-4	8-12
	Front Shoulder Raise	2-4	8-12
	Scapular Retraction	2-4	8-12

Days 2 & 4

Back	Seated Lat Rows	2-4	8-12
	Reverse Grip Pulldowns	2-4	8-12
Arms	Standing Biceps Curl	2-4	8-12
	Standing Wrist Curl	2-4	8-12
	Triceps Pushdown	2-4	8-12
	Lying Triceps Extension	2-4	8-12

Days 5 & 7

Legs	Leg Press	2-4	8-12
	Leg Extension	2-4	8-12
	Standing Leg Kickback	2-4	8-12
	Seated Hip Abduction	2-4	8-12
Trunk	Seated Abdominal Crunch	2-4	8-12
	Trunk Rotation	2-4	8-12

Circuit Training - Anaerobic/Cardiovascular

Frequency: 6 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.
Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2.
Add additional rounds of Circuit 2 as your fitness level increases. Repeat the process with Circuit 3.
Do not let your heart rate exceed 220, minus your resting heart rate. Perform each rep of each exercise slowly. Count three seconds up and three seconds down.

Days 1 & 3

Chest	Bench Press	8-12
Legs	Leg Press	8-12
Back	Seated Lat Rows	8-12
Legs	Calf Raise	8-12
Trunk	Seated Abdominal Crunch	8-12

Days 2 & 4

Shoulders	Seated Shoulder Press	8-12
Legs	Leg Extension	8-12
Back	Narrow Pulldowns	8-12
Trunk	Seated Abdominal Crunch	8-12
Arms	Standing Biceps Curl	8-12

Days 5 & 7

Shoulders	Crossover Seated Rear Deltoid Rows	8-12
Arms	Triceps Pushdown	8-12
Legs	Calf Raise	8-12
Trunk	Trunk Rotation	8-12

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. 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.
Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2.
Add additional rounds of Circuit 2 as your fitness level increases. Do not let your heart rate exceed 220 minus your resting heart rate. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down.

Any type of aerobic exercise can be used for this routine. Some examples are: jumping jacks, jogging in place, or stair climbing.

Circuit 1

Chest	Bench Press	8-12
Aerobic Exercise	30-60 Seconds
Legs	Leg Press	8-12
Aerobic Exercise	30-60 Seconds
Back	Seated Lat Rows	8-12
Aerobic Exercise	30-60 Seconds
Legs	Calf Raise	8-12
Aerobic Exercise	30-60 Seconds
Trunk	Seated Abdominal Crunch	8-12
Aerobic Exercise	30-60 Seconds

Circuit 2

Shoulders	Seated Shoulder Press	8-12
Aerobic Exercise	30-60 Seconds
Legs	Leg Extension	8-12
Aerobic Exercise	30-60 Seconds
Back	Reverse Grip Pulldown	8-12
Aerobic Exercise	30-60 Seconds
Trunk	Trunk Rotation	8-12
Aerobic Exercise	30-60 Seconds
Arms	Standing Biceps Curl	8-12

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. Rest 60–120 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count two seconds up and four seconds down and work to fatigue during each set.

Day 1

Chest	Bench Press	2-4	5-8
	Decline Bench Press	2-4	5-8
Shoulders	Seated Shoulder Press	2-4	5-8
	Crossover Seated Rear Deltoid Rows	2-4	5-8
	Front Shoulder Raise	2-4	5-8

Day 2

Back	Seated Lat Rows	2-4	5-8
	Stiff Arm Pulldowns	2-4	5-8
Arms	Standing Biceps Curl	2-4	5-8
	Standing Wrist Curl	2-4	5-8
	Triceps Pushdown	2-4	5-8
	Triceps Extension	2-4	5-8

Day 3

Legs	Leg Press	2-4	5-8
	Leg Extension	2-4	5-8
	Standing Leg Kickback	2-4	5-8
	Calf Raise	2-4	5-8
Trunk	Trunk Rotation	2-4	5-8
	Seated Abdominal Crunch	2-4	5-8

Exercises

Keep your body weight centered on the machine, seat or base frame platform while exercising.

When using the machine for standing leg exercises, always hold the Lat Tower of the machine for stability.

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.

Aerobic Rowing

Muscles worked
Pectoralis Major; Anterior Deltoids

Machine Set-Up

• Remove bench and seat rail knob
• Chest Cross Bar pulleys
• Hand Grips
• Attach the clips to the resistance rods

Success Tips

• Maintain good spinal alignment. Keep chest lifted.
• Bend from the hip during movement, not from the waist.

Chest Exercises

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 Cross Bar pulleys
• Handgrips
• Attach the clips to the Power Rod™ resistance rods.

Success Tips

• Maintain a 90° angle between your upper arms and your torso throughout the motion.
• Keep your chest muscles tight.
• Limit and control your range of motion.
• Keep your knees bent, feet flat on the floor, head back against the bench.
• Keep your shoulder blades pinched together and maintain good spinal alignment.

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 Cross Bar pulleys
• 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.
• Keep your knees bent, feet flat on the floor, head back against the bench.
• Do not let your elbows travel behind your shoulders.
• Keep your shoulder blades pinched together and maintain good spinal alignment.

Incline 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 Cross Bar pulleys
• 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.
• Keep your knees bent, feet flat on the floor, head back against the bench.
• Do not let your elbows travel behind your shoulders.
• Keep your shoulder blades pinched together and maintain good spinal alignment.

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 Cross 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.
• Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight.
• Keep your abdominals tight and maintain good spinal alignment.
• Keep tension in your front shoulder muscles when you return to the starting position.

Front Shoulder Raise - Shoulder Flexion (elbow stabilized)

Muscles Worked
Front and Middle Deltoids

Machine Set-Up

• Adjust to Flat Bench position.
• Chest Cross Bar pulleys
• Handgrips
• Attach the clips to the Power Rod™ resistance rods.

Success Tips

• Keep your abdominals tight and maintain good spinal alignment with a slight arch in your lower back.
• Keep your knees bent and your feet flat on the floor.
• Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight.
• Your arms may be moved alternately or together.

Crossover Seated Rear Deltoid Rows

Muscles Worked
Rear and Middle Deltoids, Posterior, Rotator Cuff, Upper Latissimus, Teres Major, Trapezius, Rhomboids

Machine Set-Up

• Adjust to Flat Bench position.
• Chest Cross Bar pulleys
• 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 knees bent and your feet flat on the floor.
• To work one arm at a time place the non-working hand on the bench to stabilize.
• Keep your shoulder blades pinched together and maintain good spinal alignment.

Scapular Retraction

Muscles Worked
Middle Trapezius, Rhomboids

Machine Set-Up

• Adjust to Flat Bench position.
• Chest Cross Bar pulleys
• Handgrips
• Attach the clips to the Power Rod™ resistance rods.

Success Tips

• Do not lose your spinal alignment.
• Keep your chest lifted.
• Keep your knees bent and your feet flat on the floor.
• Keep your spine aligned and a slight arch in your lower back.
• Do not use your arm muscles for this movement.

Back Exercises

Narrow 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

• Keep your knees bent and your feet flat on the floor.
• Keep your spine aligned, abs tight and a slight arch in your lower back.
• Keep your lats tightened throughout the exercise.
• Release your shoulder blades at the top of each rep.
• Initiate each new rep by depressing your shoulder blades.

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

• Keep your knees slightly bent and your feet flat on the floor.
• Keep your spine aligned, abs tight and a slight arch in your lower back.

Seated Lat Rows - Shoulder Extension (and elbow flexion)

Muscles Worked
Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps

Machine Set-Up

• Adjust to Flat Bench position.
• Chest Cross 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.
• Do not bend your torso forward.
• Keep your chest lifted and maintain spinal alignment.
• Release your shoulder blades at the top of each rep.
• Initiate each new rep by depressing your shoulder blades.

Reverse Grip Pulldown

Muscles Worked
Lower Trapezius

Machine Set-Up

• Adjust to Flat Bench position.
• Top Cross 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.
• Keep your spine aligned, abs tight and a slight arch in your lower back.
• Keep your lats tightened through this exercise.
• Release your shoulder blades at the top of each rep.
• Initiate each new rep by depressing your shoulder blades.

Seated Low Back Extension

Muscles Worked
Lower Trapezios

Machine Set-Up

• Adjust to Flat Bench position.
• Chest Cross 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.
• Pivot at torso only.
• Keep your chest lifted and maintain spinal alignment.
• Keep arms crossed with hand grips looped onto forearm.
• Release your shoulder blades at the top of each rep.
• Initiate each new rep by depressing your shoulder blades.

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.
• Keep your chest lifted, abs tight and maintain a slight arch in your lower back.
• Keep your knees slightly bent and your feet flat on the floor.
• Use a controlled motion and tighten your triceps throughout the exercise.

Lying Triceps Extension - Elbow Extension

Muscles Worked
Triceps

Machine Set-Up

• Adjust to Flat Bench position.
• Chest Cross 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.
• Lay your head back against the bench.
• Keep your chest lifted, shoulders pinched together and a very slight arch in your lower back.
• Keep your upper arms and shoulders motionless and your wrists straight.
• Use a controlled motion and tighten your triceps throughout the exercise.

Standing Biceps Curl - Elbow Flexion (in supination)

Muscles Worked
Biceps

Machine Set-Up

• Remove the bench.
• Chest Cross 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.
• Keep your knees slightly bent and your feet flat on the floor.
• Keep your elbows at your sides and your wrists straight.

Standing Wrist Curl

Muscles Worked
Biceps, Forearms

Machine Set-Up

• Remove the bench
• Chest Cross Bar pulleys
• Handgrips
• Attach the clips to the Power Rod™ resistance rods

Success Tips

• Keep your chest lifted, trunk muscles tight and a very slight arch in your lower back.
• Move slowly, keeping tension in the front of your forearms at all times.
• Keep your knees slightly bent and your feet flat on the floor.
• Do not increase or decrease the bend in your elbow during this exercise. Keep all motion in the wrist.
• Do not rock your body back and forth during the wrist motion.

Abdominal Exercises

Seated (Resisted) Abdominal Crunch - Spinal Flexion

Muscles Worked
Rectus Abdominus, Obliques

Machine Set-Up

• Adjust the bench to a 45° incline.
• Chest Cross Bar pulleys
• Handgrips
• Attach the clips to the Power Rod™ resistance rods.

Success Tips

• Do not lift your head or chin. Your head should follow the rib motion rather than lead it.
• Maintain normal neck posture.
• Tighten your abs throughout the entire exercise and relax only at the end of each set.
• Move slowly to eliminate momentum.
• Exhale during the upward movement and inhale during the downward movement.

Trunk Rotation

Muscles Worked
Rectus Abdominus, Obliques, Serratus Anterior

Machine Set-Up

• Adjust to Flat Bench position.
• Chest Cross Bar pulleys
• 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. Do not use momentum to increase your range of motion.

Failure to perform this exercise correctly could result in injury. Use only low weight rods.

Leg Exercises

Leg Extension

Muscles Worked
Quadriceps

Machine Set-Up

• Adjust to Flat Bench position.
• Use the Leg Extension Seat.
• Leg Extension pulleys
• Attach the clips to the Power Rod™ resistance rods.

Success Tips

• Use slow, controlled motion. Do not kick into the extension.
• Do not let your knees rotate outward during the exercise. Keep your kneecaps pointing up and straight forward.

Calf Raise

Muscles Worked
Gastrocnemius, Soleus

Machine Set-Up

• Remove bench and seat rail knob.
• Chest Cross Bar pulleys
• Leg Press Belt
• 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 hip or waist during movement.
• Push with end of foot to fully extend leg.

Seated Hip Adduction

Muscles Worked
Adductor Longus, Gluteus Medius

Machine Set-Up

• Adjust to Flat Bench position
• Chest Cross 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.
• Keep your abs tight and do not lift your hips or excessively arch your back.
• Keep your spine straight and your hips level. Do not raise your hips during the motion.
• Use only a small range of motion.

Seated Hip Abduction

Muscles Worked
Piriformis, Gluteus Maximus

Machine Set-Up

• Adjust to Flat Bench position.
• Chest Cross Bar pulleys
• Handgrips
• Attach the clips to the Power Rod™ resistance rods.

Success Tips

• Keep your spine straight and your hips level. Do not raise your hips during the motion.
• Use only a small range of motion.
• Keep your hips motionless throughout this exercise.

Standing Leg Kickback - Hip and Knee Extension

Muscles Worked
Gluteus Maximus

Machine Set-Up

• Adjust to Flat Bench position.
• Chest Cross Bar pulleys
• 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.
• Hold on to Lat Tower for stability.
• Keep stabilizer foot on foot plate.

Leg Press

Muscles Worked
Gluteus Maximus

Machine Set-Up

• Remove the bench and seat rail knob
• Chest Cross Bar pulleys
• Leg Press Belt
• 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.
• Bend from hip during movement, not from waist.

Go to www.pr1000workouts.com for workout training videos, tips and fitness guidance!

To get the most out of your home gym, be sure to use the trainer designed workout programs provided with your Bowflex™ PR1000 home gym: These trainer designed workout programs can be found in this manual.

• 20 Minute Better Body
• Advanced General Conditioning
• 20 Minute Upper/Lower Body
• Body Building
• Circuit Trainer - Anaerobic/Cardiovascular
• True Aerobic Circuit Training
• Strength Training

IMPORTANT SAFETY INSTRUCTIONS

This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury.

Obey the following warnings:

Read and understand all Warnings on this machine.
Carefully read and understand the Assembly/Owner's Manual.

• Keep bystanders and children away from the product you are assembling at all times.
• Do not assemble this machine outdoors or in a wet or moist location.
• Make sure assembly is done in an appropriate work space away from foot traffic and exposure to bystanders.
• Some components of the machine can be heavy or awkward. Use a second person when doing the assembly steps involving these parts. Do not do steps that involve heavy lifting or awkward movements on your own.
• Set up this machine on a solid, level, horizontal surface.
• Do not try to change the design or functionality of this machine. This could compromise the safety and can void the warranty.
• If replacement parts are necessary use only genuine Nautilus replacement parts and hardware. Failure to use genuine replacement parts can cause a risk to users, keep the machine from operating correctly or void the warranty.
• Do not use the machine until it has been fully assembled and inspected for correct performance in accordance with the Owner's Manual.
• Read and understand the complete Owner's Manual supplied with this machine before first use. Keep the Owner's and Assembly Manuals for future reference.
• Do all assembly steps in the sequence given. Incorrect assembly can lead to injury.
• SAVE THESE INSTRUCTIONS.

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. If at any time the Warning labels become loose, unreadable or dislodged, replace the labels. If purchased in US/ Canada, contact Customer Service for replacement labels. If purchased outside US/Canada, contact your local distributor for them.

• Children must not be let on or near to this machine. Moving parts and other features of the machine can be dangerous to children.
• Not intended for use by anyone under 14 years of age.
• 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.
• Before each use, examine the machine for damage to power cord, loose parts or signs of wear. Do not use if found in this condition. If purchased in US/Canada, contact Customer Service for repair information. If purchased outside US/Canada, contact your local distributor for repair information.
• Maximum user weight limit: 136 kg (300 lb). Do not use if you are over this weight.
• This machine is for home use only.
• Do not wear loose clothing or jewelry. This machine contains moving parts. Do not put fingers or other objects into moving parts of the exercise equipment.
• Always wear rubber soled athletic shoes when you use this machine. Do not use the machine with bare feet or only wearing socks.
• Set up and operate this machine on a solid, level, horizontal surface.
• Do not operate this machine outdoors or in moist or wet locations.
• Keep at least 0.9 m (36 in) on each side of the machine clear. This is the recommended safe distance for access and passage around and emergency dismounts from the machine. Keep third parties out of this space when machine is in use.
• Do not over exert yourself during exercise. Operate the machine in the manner described in this manual.
• Never attempt to exercise with more resistance than you can safely and comfortably handle.
• Do not use Dumbbells or other weight equipment to incrementally increase the weight resistance. Use only the weight resistance that came with your gym. Never use the equipment for support during stretching or to attach and use resistance straps, ropes or other means.
• Rods are under tension. Be careful when connecting the Selector Hook to the Rod. Correctly engage the Selector Hook to the Rod End. Be sure their is a solid connection before releasing the Rod.
• Never stand directly over the top of the rods. Stay off to the side while you attach the rods.
• Correctly adjust and safely engage all Positional Adjustment Devices. Make sure that the Adjustment Devices do not hit the user.
• Keep clear of Power Rod™ movement path during operation. Keep any bystanders clear of machine and Power Rod™ movement path during operation.
• Children should be supervised to ensure that they do not play with the appliance.
• SAVE THESE INSTRUCTIONS.

Safety Warning Labels and Serial Number / Specifications

Documents / Resources

References

• http://www.pr1000workouts.com

Download manual

Here you can download full pdf version of manual, it may contain additional safety instructions, warranty information, FCC rules, etc.

Download Bowflex PR1000 Manual