Bowflex Revolution manual Offices in the United States

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Date of Purchase

Serial Number

Please record the following information for future reference.

If you need assistance, please have both the serial number of your machine and the date of purchase available when you contact the appropriate Nautilus office listed below.

To locate the serial number label on your machine, refer to the Safety Warning Labels information in this manual.

Important Contact Numbers

105

OFFICES IN THE UNITED STATES:

E-mail: customerservice@nautilus.com

•TECHNICAL/CUSTOMER SERVICE Nautilus, Inc.

World Headquarters

16400 SE Nautilus Drive

Vancouver, Washington, USA 98683 Phone: 800-NAUTILUS (800-628-8458) Email: customerservice@nautilus.com Fax: 877-686-6466

•CORPORATE HEADQUARTERS Nautilus, Inc.

World Headquarters

16400 SE Nautilus Drive Vancouver, Washington, USA 98683 Phone: 800-NAUTILUS (800-628-8458)

INTERNATIONAL:

For technical assistance and a list of distributors in your area, please call or fax one of the following numbers.

•international CUSTOMER SERVICE Nautilus International S.A.

Rue Jean Prouvé 6

1762 Givisiez / Switzerland Tel: + 41-26-460-77-77 Fax: + 41-26-460-77-70 Email: technics@nautilus.com

BUSINESS OFFICES:

•Switzerland Office Nautilus Switzerland S.A. Tel: + 41-26-460-77-66 Fax: + 41-26-460-77-60

•GERMANY and AUSTRIA OFFICE Nautilus GmbH

Tel: +49-2203-20-20-0

Fax: +49-2203-20-20-4545

•ITALY OFFICE

Nautilus Italy s.r.l.

Tel: +39-051-664-6201

Fax: +39-051-664-7461

•United Kingdom OFFICE Nautilus UK Ltd.

Tel: +44-1908-267-345

Fax: +44-1908-267-346

•china OFFICE

Nautilus Representative Office

Tel: +86-21-523-707-00

Fax: +86-21-523-707-09

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Contents Fitness Guide Product Specifications Important Safety Instructions Safety PrecautionsSafety Warning Labels Safety Warning Labels Bowflex Revolution Parts Reference Guide Getting to Know Your Bowflex Revolution Home GymSpiraFlex Resistance Using Your Bowflex Revolution Home GymAdjusting and Understanding Resistance Attaching SpiraFlex Resistance Packs Preparing for Use Preparing for Use, Storing, and MovingPreventative Maintenance MaintenanceAdjusting Cable Tension Cable Hookup for Leg Exercises Cable Hookup for Leg Press Exercises Storing Leg Press Cables Storing Leg Extension Cables Hand Grips Attaching Hand Grips and Foot HarnessesLeg Press Plate Attaching Accessories, Benches, and SeatsLeg Press Seatback Multi-Position Bench Preacher CurlCompanion Equipment Bowflex Revolution Accessory Rack ordered separatelyDefining Your Goals Designing Your Own Program Reaching Your GoalsWorking Out Exercising ProperlyAdvanced General Conditioning WorkoutsMinute Better Body Workout Frequency 4 Days Per Week M-T-TH-F Minute Upper/Lower BodyFrequency 3 Days On, 1 Day Off Body BuildingFrequency 2-3 Times Per Week Circuit Training Anaerobic/CardiovascularTrue Aerobic Circuit Training Frequency 3 Days Per Week M-W-F Time About 45-60 Minutes Strength TrainingRevolutionary Way to Exercise ExercisesChest Exercises Adjustable Arm Position Success TipsAdjustable Arm Position Decline Chest Fly Muscles worked Removed 45º Chest Exercises Chest Exercises Chest Exercises Chest Exercises Shoulder Exercises Variation Shoulder Extension elbows stabilized Muscles worked Scapular Protraction elbows stabilized Muscles worked Rear Deltoids Middle Deltoids Trapezius Rhomboids Scapular Retraction Muscles worked Removed Deltoids. Also ankles, knees, hips and core in stabilization Shoulder Exercises Subscapularis Superior fibers Pectoralis Major Posterior Deltoid Teres minor Infra- spinatus Back Exercises Lying Lat Fly Muscles worked Stiff Arm Pulldown Muscles worked Long Hand Grips Back Exercises Seated Low Back Extension Lying Shoulder Pullover Muscles worked Variation Arm Exercises Lying Triceps Press Elbow extension Cross Triceps Extension Rope Pushdowns Elbow extension Muscles worked Biceps Seated Biceps Curl Flexion in supination Muscles worked Preacher Curl Elbow Flexion in supination Muscles worked Tricep Kickback Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles worked Biceps, Flexor Digitorum, Flexor Carpi Radialis Seated Wrist Curl Wrist Flexion Muscles worked Abdominal Exercises Kneeling Low to High Trunk Rotation Muscles worked Reverse Crunch Spinal Flexion Muscles worked 45˚ incline Leg Exercises Lying Leg Extension Muscles worked Standing Leg Kickback Hip and Knee Extension Muscles worked Ankle Eversion Muscles worked Variations Standing Hip Flexion Muscles worked Standing Hip Internal Rotation Muscles worked Variation Calf Raise Muscles worked Page Muscle Chart Exercise Log NOW Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Women Measure Body WeightMeasurements Circumference of Body PartsMen Measure Chest, Abdomen and Thigh Skinfold MeasurementsWomen Measure Suprailium, Triceps, and Thigh Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Percent Body-Fat Determining Your Body FatTo Use The Nomogram Age in Years Female MaleEnter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Measurements Before After Difference Your Results Summary SheetGuidelines Week 5&6 Guidelines Week 1&2Guidelines Week 3&4 Avoid Too Much Stress Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a MinimumSuperhydrate Your System Week 5 Eating PlanCereal Eating Plan US MeasurementsEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? 100 Adhere to a carbohydrate-rich, moderate-calorie eating plan Week Satisfaction Guarantee Limited WarrantyIMPORTANT! Mail Within 30 Days of Purchase Bowflex Revolution Warranty Registration CardBowflex Revolution SE Nautilus Drive Vancouver, WA Offices in the United States