Bowflex Blaze manual Workout Bench

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How to Use Your Machine

The Workout Bench

Your Bowflex® Blaze™ home gym has a number of seat and bench positions: flat bench forward, flat bench back, 45° incline and free-sliding seat extension.

To adjust the seat, pull out the Seat Rail Knob, then slide the seat to one of the three locking holes on the Seat Rail.

Release the Seat Rail Knob to secure when finished.

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. To remove the Bench, lift up on the long portion and pull away from seat.

bind the Power Rod® unit with the rod binding strap.

3)Ensure that the Leg Extension Lock-out Pin is installed. (Refer to page A-9 for instructions.)

4)Remove the Seat Rail Knob from the seat rail.

5)Tilt the bench toward the Power Rod® unit.

6)While holding the Rear Leg with one hand, disengage the seat Rail Pull Pin to allow the Rear Leg to fold against the Seat Rail. (See figure 8b on page A-7.)

7)Secure the bench by inserting the Seat Rail Knob into the hole in the side of the Seat Rail Bracket.

Maintenance and Care of Your Bowflex® Blaze™ Home Gym

Flat Bench:

The Flat bench position is used for most exercises. You may lock the bench into a Back (closest to Power Rod® unit) or Forward (farthest from Power Rod® unit) position to accommodate height/reach needs.

45° Incline Bench:

Start with a flat bench, following the above instructions to release and move the seat and bench. Lift the bench while sliding the seat toward the Power Rod® unit until the bench back is resting against the Lat Tower.

Leg Extension:

Refer to page A-12 of the Assembly Manual for instructions on installing the Leg Extension Seat.

Free-Sliding Seat:

Remove the Bench, pull out the Seat Rail Knob, give it half a turn and release to place the Seat in a “free sliding” position for Aerobic Rowing.

Storing Your Bowflex® Blaze™ Home Gym

Folding your Bowflex® Blaze™ home gym for storage is easy.

1)Lock the Seat and Bench into the flat position.

2)Remove all Power Rod® resistance and then

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, or belts and their connections.

Clean the bench with a non-abrasive household cleanser after each use. This will keep it looking new. Do not use automotive cleaner, which can make the bench too “slick.”

Review all warning notices. 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 shall be

replaced immediately or the equipment removed from service until the repair is made. Only manufacturer supplied components shall be used to maintain/repair the equipment.

If you have any questions regarding your Bowflex® Blaze™ home gym, please call our Customer Service Department at 1-800-NAUTILUS (628-8458) or by mail at: 16400 SE Nautilus Dr., Vancouver, Washington, USA 98683.

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Contents Fitness Guide Page Table of Contents Product Specifications Regulatory ApprovalsSafety Requirements Important Safety InstructionsSafety Requirements Safety Warning Labels LabelSafety Warning Labels Safety Warning Labels Get to Know Your Machine Home GymHow to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Design Your Own Program Variables are as followsWarm Up / Cool Down Chest Exercises Chest Fly-Shoulder Horizontal Adduction elbow stablizedChest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Seated Shoulder Press-Shoulder Adduction and elbow extension Front Shoulder Raise-Shoulder Flexion elbow stabilizedShoulder Extension-elbows stabilized Shoulder Shrug-Scapular ElevationScapular Protraction-elbows stabilized Scapular DepressionRear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-Internal Rotation Shoulder Rotator Cuff-External RotationScapular Retraction Back Exercises Lying Lat PulldownsLow Back Extension-Seated with hip extension Pulldowns-Shoulder Adduction with elbow flexion Lying Lat Fly-Shoulder Adduction Lying Narrow Lat PulldownsSeated Lat Rows-Shoulder Extension and elbow flexion Stiff-Arm Pulldown-Shoulder Extension elbow stabilizedBent Over Row Arm Exercises Triceps Pushdown-Elbow ExtensionSingle Arm Pushdown-Elbow Extension French Press-Elbow Extension overhead Lying Triceps Extension-Elbow ExtensionCross Triceps Extension Lying 45o Triceps Extension-Elbow ExtensionSeated Triceps Extension-Elbow Extension Standing Biceps Curl-Elbow Flexion in supinationSeated Biceps Curl-Flexion in supination Lying Biceps Curl-Elbow Flexion in supinationSeated Wrist Extension Standing Wrist CurlReverse Curl-Elbow Flexion in pronation Seated Wrist Curl Wrist FlexionStanding Wrist Extension Rope Pushdown-Elbow ExtensionAbdominal Exercises Reverse Crunch-Spinal FlexionResisted Reverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Leg Exercises Leg ExtensionSquat-Knee Extension, Hip Extension, Ankle Plantarflexion Lying Leg Extension Ankle EversionAnkle Inversion Standing Hip Extension-knee flexedStanding Hip Extension-knee stabilized Standing Hip AbductionSeated Hip Adduction Seated Hip AbductionStanding Leg Kickback-Hip and Knee Extension Leg Press-Hip and Knee Extension StartAction Success TipsProne Leg Curl-Knee Flexion Muscle Chart US Warranty Information Week Satisfaction GuaranteeBowflex Blaze Home Gym Warranty Registration Card What Is Covered Please fold over and tape before mailingBowflex Body Leanness Program Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Body Weight MeasurementsCircumference of Body Parts Skinfold Measurements SuprailiumUsing Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Determining Your Body Fat To Use The NomogramAge in Years Female Male Percent Body-FatCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before AfterWorkouts Guidelines Week 1&2Guidelines Week 3&4 Guidelines Week 5&6Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Eating Plan Week 5Eating Plan US Measurements CerealEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Page Exercise Log BenchPage Important Contact Numbers
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