Table Of Contents; Specifications; Specifications - Bowflex PR3000 Owner's Manual

Specifications .......................................................................... 2
Important Safety Instructions ................................................ 3
Safety Warning Labels and Serial Number .................. 4
Features and Use ..................................................................... 6
How Often Should You Exercise ..................................... 6
What to Wear .................................................................... 6
Stretching .......................................................................... 6
Power Rod® Resistance ................................................. 8
Adjusting and Understanding the Resistance ............. 8
Connecting the Power Rod® Unit to the Cables ......... 8
Safety .................................................................................. 8
When You Are Not Using Your Home Gym ................... 8
Maintenance and Care of Your Gym ............................. 8
Accessories and Equipment ........................................... 9
Workouts ................................................................................. 10
Define Your Goals ........................................................... 10
Design Your Program ..................................................... 11
Twenty Minute Better Body Workout .......................... 12
Advanced General Conditioning .................................. 12
Twenty Minute Upper/Lower Body .............................. 13
Body Building .................................................................. 14
Circuit Training - Anaerobic/Cardiovascular ............. 15
True Aerobic Circuit Training ........................................ 16
Stength Training .............................................................. 17
Exercises................................................................................. 18
Bench Press .................................................................... 18
Physical Dimensions
Length (not in use) ...........................................63" (160cm)
Length (maximum in use) ................................96" (244cm)
Width (in use and not in use) .........................78" (198cm)
Height .................................................................82" (208cm)
Weight .........................................................157 lbs. (71kg)
Patent Information: This product may be covered by US and Foreign Patents and Patents Pending. See Product for more
information.

Table of Contents

Contacts................................................................................... 31

Specifications

Capacities
2
Owner's Manual
Decline Bench Press ..................................................... 18
Incline Bench Press ....................................................... 19
Crossover High Rear Delt Rows ................................... 19
Seated Shoulder Press .................................................. 20
Shoulder Shrug ............................................................... 20
Lateral Shoulder Raise .................................................. 21
Shoulder Rotator Cuff - (Internal) ................................ 21
Shoulder Rotator Cuff - (External) ................................ 22
Standing Low Back Extension ...................................... 22
Narrow Pulldowns with Hand Grips ............................ 23
Stiff Arm Pulldowns ........................................................ 23
Reverse Grip Pulldown with Hand Grips .................... 24
Triceps Pushdown .......................................................... 24
Triceps Extension............................................................ 25
Seated Biceps Curl ......................................................... 25
Triceps Kickback............................................................. 26
Seated (Resisted) Abdominal Crunch ......................... 26
Trunk Rotation ................................................................. 27
Leg Extension .................................................................. 27
Squat ................................................................................. 28
Standing Hip Extension .................................................. 28
Standing Hip Abduction ................................................. 29
Standing Hip Adduction ................................................. 29
Standing Leg Kickback .................................................. 30
Standing Calf Raise ........................................................ 30
Box Weight .............................................. 174 lbs. (79kg)
Box Dimensions ................................ 54"l x 28"w x 9"h
Maximum Weight Capacity ................ 300 lbs. (158kg)
(137cm x 71cm x 23cm)