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®
®
PR1000 Home Gym
Owner's Manual
Nautilus
Bowflex
Schwinn
Fitness
Universal
®
®
®
®
001-7275.050110.E

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   Summary of Contents for Bowflex PR1000

  • Page 1

    ® ® PR1000 Home Gym Owner’s Manual Nautilus Bowflex Schwinn Fitness Universal ® ® ® ® 001-7275.050110.E...

  • Page 2: Table Of Contents

    Patent Information: This product may be covered by US and Foreign Patents and Patents Pending. See Product for more information. To validate warranty support, keep the original proof of purchase and record the following information: Serial Number _____________________ Date of Purchase ____________________ To register your product warranty , go to: www.bowflex.com/register or call 1 (800) 605–3369. Owner’s Manual...

  • 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. Keep Owner’s Manual for future reference. Read and understand all warnings on this machine.

  • 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. ®...

  • Page 5

    Important Safety Instructions Type Description WARNING The Maximum User Weight for this machine is 300 pounds (136 KG). This machine is for Home use only. WARNUNG Das Maximale Belastungsgewicht für diese Maschine beträgt 136 kg. Dieses Gerät ist nur für die nutzung im Heimbereich fregegeben. AVERTISSEMENT Le poids maximum de l’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 Top Cross Bar Pully Rod Box Leg Attachment G Power Rod Unit ® Chest Pully Cross Bar Owner’s Manual...

  • Page 8: Power Rod® Resistance

    Each rod is marked with its weight rating on the "Rod Cap". Adjusting and Understanding the Resistance The Bowflex PR1000 home gym comes with 210 lbs. (95kg) of ® nominal resistance [one pair of 5 lb. (2.25kg) rods, two pair of 10 lb.

  • Page 9: The Workout Bench

    Clean the bench with a non-abrasive household cleaner after each use. Do not use automotive cleaner, which can make the bench too "slick". If you have any questions regarding your Bowflex® home gym, please call the Nautilus Customer Service Department at ®...

  • Page 10: Storing Your Home Gym

    Features and Use Storing Your Home Gym 1. Lock the Seat and Bench into the flat position. 2. Remove all Power Rod resistance and then bind the Power Rod® ® unit with the rod binding strap. 3. Remove the Seat Rail Knob from the seat rail. 4.

  • 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’s Manual...

  • 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 the greatest changes in body fat weight.

  • Page 13: Design Your Program

    Warming Up 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 An essential part of the exercise routine is the cool down.

  • Page 14: 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 15: Twenty Minute Upper/lower Body

    Workouts Body Part Exercise Sets Reps Days 2 & 4 Back Seated Lat Rows 10-12 Stiff Arm Pulldowns 10-12 Shoulders Crossover Seated Rear Deltoid 10-12 Arms Standing Biceps Curl 10-12 Triceps Pushdown 10-12 Trunk Trunk Rotation 10-12 Seated Abdominal Crunch 10-12 20 Minute Upper/Lower Body Frequency: 4 days per week (M-T-Th-F)

  • Page 16: 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. 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: 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 18: 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 19: Stength Training

    Workouts 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.

  • Page 20: Exercises

    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 ®...

  • Page 21: Bench Press

    Exercises 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 Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips •...

  • Page 22: Incline Bench Press

    Exercises Chest Exercises 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 Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips •...

  • Page 23: Front Shoulder Raise

    Exercises Shoulder Exercises Front Shoulder Raise - Shoulder Flexion (elbow stabilized) 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. Success Tips •...

  • Page 24: Scapular Retraction

    Exercises Shoulder Exercises Scapular Retraction 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. Success Tips • Do not lose your spinal alignment. •...

  • Page 25: Stiff Arm Pulldowns

    Exercises Back Exercises Stiff Arm Pulldowns 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. Success Tips •...

  • Page 26: Reverse Grip Pulldown

    Exercises Back Exercises Reverse Grip Pulldown 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. Success Tips • Keep your knees bent and your feet flat on the floor. •...

  • Page 27: Triceps Pushdown

    Exercises 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.

  • Page 28: Standing Biceps Curl

    Exercises Arm Exercises Standing Biceps Curl - Elbow Flexion (in supination) Muscles Worked Biceps Machine Set-Up • Remove the bench. • Chest 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.

  • Page 29: Seated (resisted) Abdominal Crunch

    Exercises Abdominal Exercises Seated (Resisted) Abdominal Crunch - Spinal Flexion Muscles Worked Rectus Abdominus, Obliques Machine Set-Up • Adjust the bench to a 45° incline. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips •...

  • Page 30: Leg Extension

    Exercises Leg Exercises Leg Extension 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. Success Tips • Use slow, controlled motion.

  • Page 31: Seated Hip Adduction

    Exercises Leg Exercises Seated Hip Adduction 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 Success Tips • Do not cross the attached leg in front of the stabilized leg.

  • Page 32: Standing Leg Kickback

    Exercises Leg Exercises Standing Leg Kickback - Hip and Knee Extension 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. Success Tips •...

  • Page 33

    Owner’s Manual...

  • Page 34

    Owner’s Manual...

  • Page 35: Contacts

    NORTH AMERICA EUROPE, MIDDLE EAST & AFRICA CUSTOMER SERVICE INTERNATIONAL CUSTOMER SERVICE Tel: (800) 605-3369 Nautilus International GmbH E-mail: bowflex@nautilus.com Albin-Köbis-Str. 4 51147 Köln Nautilus, Inc. Tel: + 49 02203 2020 0 18225 NE Riverside Parkway Fax: + 49 02203 2020 45 45 Portland, Oregon, USA 97230 E-mail: technics-EMEA@nautilus.com...

  • Page 36

    Printed in China © 2009 Nautilus, Inc., All rights reserved ™ and ® indicate a trademark or registered trademark. Nautilus, Inc. trademarks include NAUTILUS®, BOWFLEX®, SCHWINN® and UNIVERSAL® and respective logos. 1-800-NAUTILUS www.nautilusinc.com. Other trademarks are the property of their respective owners.

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