Bowflex PR1000 Home Gym Owner's Manual
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Bowflex PR1000 Home Gym Owner's Manual

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See also: Assembly and Owner's Manual , Owner's Manual
BOWFLEX_
PRIO00HomeGym
I__[_
Owner's Manual_
®
Nautilus ®
Bowflex ®
Schwinn Fitness
001-7275-061308A
StairMaster ®
Universal®
Nautilus Institute®
a brand of _NAUTILUS_)

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Summary of Contents for Bowflex PR1000 Home Gym

  • Page 1 BOWFLEX_ PRIO00HomeGym I__[_ Owner's Manual_ Nautilus ® Bowflex ® Schwinn Fitness StairMaster ® Universal® Nautilus Institute® ® a brand of _NAUTILUS_) 001-7275-061308A...

  • Page 2: Table Of Contents

    Table of Contents Exercises ................. 20 Specifications ................2 Bench Press ..............2 0 Important Safety Instructions ..........3 Decline Bench Press ............. 2 0 Safety Warning Labels and Serial Number ....4 Incline Bench Press ............2 1 Features and Use ..............6 Seated Shoulder Press ..........

  • 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. Read and understand all Warnings on this machine. •...

  • Page 4: Safety Warning Labels And Serial Number

    Important Safety Instructions SafetyWarning 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. CAUTION Before each use check all snap hooks, cables and pulleys for wear and proper function.
  • Page 5 Important Safety Instructions WARNING The Maximum User Weight for this machine is 300 pounds (136 KG). This machine is for Home use only. WARNUNG Das Maximale Belastungsgewicht fiJr diese Maschine betr_gt 136 kg. Dieses Ger_t ist nur fi_r die nutzung im Heimbereich fregegeben. AVERTISSEMENT Le poids maximum de I'utilisateur pour cette machine est de 136 kg (300 liveres).

  • 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 of breath, feel faint, lightheaded or dizzy, or have any pain, STOP and consult your physician immediately.
  • Page 7 Features and Use Top Cross Bar Chest Bar Pully Rod Box Top Cross Bar Pully Power Rod® Unit LegAttachment Chest Pully Cross Bar Owner's Manual...

  • Page 8: Power Rod@ Resistance

    Resistance The Bowflex® PR1000 home gym comes with 210 Ibs. (95kg) of resistance [one pair of 5 lb. (2.25kg) rods, two pair of 10 lb. (4.5kg) rods, one pair of 30 lb. (13.5kg) rods, and one pair of 50 lb. (22.5kg) rods].

  • Page 9: The Workout Bench

    Worn or damaged components should be replaced immediately or the equipment removed from service until the repair is made. 0nly manufacturer supplied components should be used to maintain/repair the equipment. If you have any questions regarding your Bowflex® home gym, please call the Nautilus® Customer Service Department at 1-800-NAUTI LUS (1-800-628-8458). Owner'sManual...

  • Page 10: Storing Your Home Gym

    Features and Use Storing Your Home Lock the Seat and Bench into the flat position. Remove all Power Rod@ resistance and then bind the Power Rod@ unit with the rod binding strap. Remove the Seat Rail Knob from the seat rail. Tilt the bench toward the Power Rod@ unit.

  • Page 11: Accessories And Equipment

    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 Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com. Owner'sManual...

  • 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. exercise, either at different times or together, will create Muscle Strength is the maximum force that you...
  • Page 13 We recommend that you warm up by doing light stretching Select complementary exercises and performing light exercises on the Bowflex ® home gym. Be sure to pair exercises that address compound joint movements and single joint movements. In addition, select Cooling Down exercises that address complementary muscle groups.
  • Page 14 Workouts Workouts 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 15 Workouts Exercise Sets Days 2 & 4 Body Part Reps Back Seated Lat Rows 10-12 Seated Lat Pulldowns 10-12 Shoulders Crossover Rear Belt Row 10-12 Arms 10-12 Standing Biceps Curl 10-12 Triceps Pushdown Trunk 10-12 Standing Low Back Extension Seated Abdominal Crunch 10-12 Frequency: 4 days per week (M-T-Th-F)
  • Page 16 Workouts 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. 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.

  • Page 17: Bench Press

    Workouts 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 Workouts 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: Advanced General Conditioning

    Workouts 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.
  • Page 20 Exercises Chest Exercises 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. SuccessTips • Maintain a 90° angle between your upper arms and your torso throughout the motion.
  • Page 21 Exercises Chest Exercises 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. SuccessTips • Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly less than 90°...
  • Page 22 Exercises Shoulder Exercises Muscles Worked Front and Middle Deltoids Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. SuccessTips • Keep your abdominalstight and maintain good spinal alignment with a slight arch in your lower back.
  • Page 23 Exercises Shoulder Exercises Muscles Worked Middle Trapezius, Rhomboids Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod@ resistance rods. SuccessTips • Do not lose your spinal alignment. •...
  • Page 24 Exercises Back Exercises Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • Adjust to Flat Bench Forward position. • Top Cross Bar pulleys • Handgrips • Attach the clips to the Power Rod@ resistance rods. SuccessTips • Keep your knees slightly bent and your feet flat on the floor.
  • Page 25 Exercises Back Exercises Muscles Worked Lower Trapezius Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. SuccessTips • Keep your knees bent and your feet flat on the floor. •...
  • Page 26 Exercises Arm Exercises Muscles Worked Triceps Machine Set-Up • Remove the bench. • Top Cross Bar pulleys • Handgrips • Attach the clips to the Power Rod@ resistance rods. SuccessTips • Keep your upper arms motionless and your wrists straight. •...
  • Page 27 Exercises Arm Exercises Muscles Worked Biceps Machine Set-Up • Remove the bench. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. SuccessTips • Keep your chest lifted, abstight and a very slight arch in your lower back. •...
  • Page 28 Exercises Abdominal Exercises Muscles Worked Rectus Abd0minus, Obliques Machine Set-Up • Adjust the bench to a 45° incline. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. SuccessTips • Do not lift your head or chin. Your head should follow the rib motion rather than lead it.

  • Page 29: Leg Extension

    Exercises Leg Exercises Muscles Worked Quadriceps Machine Set-Up • Adjust to Flat Bench Back position. • Use the Leg Extension Seat. • Leg Extension pulleys • Attach the clips to the Power Rod@ resistance rods. SuccessTips • Use slow, controlled motion. Do not kick into the extension.
  • Page 30 Exercises Leg Exercises Muscles Worked Adductor Longus, Gluteus Medius Machine Set-Up • Adjust to Flat Bench Back position • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods SuccessTips • Do not cross the attached leg in front of the stabilized leg. •...
  • Page 31 Exercises Leg Exercises Muscles Worked Gluteus Maximus Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod@ resistance rods. SuccessTips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back.
  • Page 32 Owner's Manual...

  • Page 33: Contacts

    Contacts UNITED STATES NTERNAT ONAL CUSTOMER S ERVICE e mail Fortechnicalassistance and a list of distributorsin yourarea,please customerservice@nautilus.com call or fax one of the following numbers. TECHNICAL/CUSTOMER SERVICE INTERNATIONAL CUSTOMER SERVICE Tel: (800)NAUTILUS, (800-628-8458) NautilusInternational S .A. Fax: (877)686-6466 RueJean Prouv@ E-mail:cstech@nautilus.com 1762Givisiez/ Switzerland Teh + 41 26 460 77 77...
  • Page 34 Printed in China ©2008. Nautilus, Inc. All rights reserved. Nautilus, the Nautilus Logo, Universal, the Universal Logo, Bowflex, the Bowfiex logo, Power Rod, StairMaster and Nautilus Institute are either regis- tered trademarks or trademarks of Nautilus, Inc. Schwinn is a registered trademark. All other trademarks are owned by their respective companies. Nautilus, Inc., World Headquarters, 16400SE Nautilus Drive, Vancouver, WA 986831-SOO-NAUTILUS www.nautilus.com...

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