Bowflex 003-3211-120108A manual Workout Bench, Removing the Bench, Flat Bench, Incline Bench

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Features and Use

The Workout Bench

Your Bowflex® 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 Slider Knob, then slide the seat to one of the three locking holes on the Seat Rail. Release the 45 Incline to secure the seat. Make sure seat is locked prior to use.

Do not make any adjustments to the seat while sitting on it. Do not stand on the seat.

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 of the seat and pull it away from seat rail.

Flat Bench

The Flat bench position is used for most of the exercises. You may lock the bench into a Back (closest to Power Rod® unit) or Forward (furthest 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 you slide the seat toward the Power Rod® unit until the bench back rests against the Lat Tower.

Free-Sliding Seat

Remove the Bench, pull out the Seat Slider Knob, twist it a half turn and release it to put the Seat in a “free sliding” position for Calf Raise or Leg Press exercises.

Maintenance and Care of Your Bowflex® Home Gym

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. Inspect all warning notices for legibility.

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 should be replaced immediately or the equipment removed from service until the repair

is made. Only manufacturer supplied components should be used to maintain/repair the equipment.

Clean the bench with a non-abrasive household cleaner after each use. Do not use automotive cleaner, which can make the bench too “slick”.

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Owner’s Manual

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Contents 003-3211-120108A Classic Home GymTable of Contents Before using this equipment, obey the following warnings Important Safety InstructionsAu besoin Safety Warning Labels and Serial NumberZiehen Sie alle Befestigungselemente ordnungsgemäß an Sea necesario136 kg. Dieses Gerät ist nur für die nutzung im Heimbereich KG. This machine is for Home use onlyFregegeben UniquementHow Often Should You Exercise What to WearStretching Features and Use Connecting the Power Rod Unit to the Cables Power Rod ResistanceSafety When You Are Not Using Your Home GymWorkout Bench Maintenance and Care of Your Bowflex Home GymRemoving the Bench Flat BenchStoring Your Home Gym Additional Accessories Accessories and EquipmentAlways inspect for wear prior to use HandgripsDefine Your Goals WorkoutsUnderstand fitness and its components Design Your Own ProgramKnow your current fitness level Identify your goalsFrequency 3 days per week M-W-F Time 20 minutes Minute Better Body WorkoutBody Part Exercise Sets Reps Advanced General ConditioningDays 2 Body Part Exercise Sets Reps Minute Upper/Lower BodyFrequency 4 days per week M-T-Th-F Time 20 minutes Body Building Frequency 3 days on, 1 day off Day Time 45-60 minutesDays 5 Body Part Exercise Sets Reps Frequency 3 days on, 1 day off Day Time 20-45 minutes Circuit Training Anaerobic/CardiovascularDays 1 Body Part Exercise Reps Days 2 Body Part Exercise RepsFrequency 2-3 times per week Time 20-60 minutes True Aerobic Circuit TrainingCircuit Body Part Exercise Reps Circuit Body Part ExerciseFrequency 3 days per week M-W-F Time 45-60 minutes Strength TrainingDay Body Part Exercise Sets Reps Crossover Seated Rear Deltoid RowMuscles Worked Chest ExercisesPectoralis Major, Deltoids, Triceps Machine Set-UpExercises Front Deltoids, Upper Trapezius, Triceps Shoulder ExercisesFront and Middle Deltoids Keep your knees bent and your feet flat on the floorMiddle Trapezius, Rhomboids Scapular RetractionCrossover Seated Rear Deltoid Rows Rear and Middle Deltoids, PosteriorSeated Low Back Extension Back ExercisesLower Trapezios Narrow PulldownsLatissimus Dorsi, Teres Major, Rear Deltoids Biceps Stiff Arm PulldownsLatissimus Dorsi, Teres Major, Rear Deltoids Initiate each new rep by depressing your shoulder bladesLower Trapezius Reverse Grip PulldownArm Exercises Standing Wrist CurlTriceps Triceps Pushdown Elbow ExtensionLying Triceps Extension Elbow Extension Lay your head back against the benchAbdominal Exercises Trunk RotationRectus Abdominus, Obliques, Serratus Anterior Rectus Abdominus, Obliques Seated Resisted Abdominal Crunch Spinal FlexionLeg Exercises Leg PressQuadriceps Leg ExtensionSeated Calf Raise Gastrocnemius, SoleusAdductor Longus, Gluteus Medius Seated Hip AdductionDo not cross the attached leg in front Stabilized leg Seated Hip AbductionStanding Leg Kickback Hip and Knee Extension Welcome to fitness By jay blahnik Jay Blahnik Welcome to FitnessExercise and Health You have children at home It couldn’t be easier Your new home fitness programSteps to getting started Cardiovascular Fitness Components of fitnessMuscular strength Flexibility Understand Caloric Balance NutritionEat a Variety of Foods Drink WaterMonitoring your intensity These zones could be described the following waysZone Description Race pace UncomfortableBorderline out of breath Breathless Not maximum, but windedYou will remain motivated Beating the dropout oddsSuggested reading Complete Home Fitness Handbook Full Body FlexibilityHuman Kinetics Workout log Bowflex body leanness program Bowflex body leanness program Dear Bowflex Enthusiast Guarantee from dr. EllinGton DardenMeasurements Body WeightSix-week program, repeat the process in the same manner Circumference of Body PartsStand relaxed with Using calipers when measuring skinfoldsPick up a diagonal Vertical plane onTo Use The Nomogram Determining Your Body Fat130 SkinfoldsFor Example Body MassAfter Final ResultsLeft Thigh Percent Body Fat Your results summary sheetAll exercises should be practiced with one set of 8 to12 Guidelines Week 1Guidelines Week 3 Guidelines Week 5Water consumption Eating GuidelinesDaily Carbohydrates Protein Fat 60% 20%2000 1200 400 1900 Staples Grains Fruits Vegetables Cereal C. orange juice, fresh or frozenLarge banana 8 3/4 inches long 100 Calories for Weeks 3&4Ml skim milk Macaroni and Cheese, Weight Watchers100 Dinner Men-500 calories, Women-300 Calories Tuna Salad DinnerIs bottled water better than tap water? Stream. Women almost never have either of these conditions Adhere to a carbohydrate-rich, moderate-calorie eating plan Eat smaller meals more frequently Maintenance RoutineDrink at least 1 gallon 3.8 l of cold water each day Train on your Bowflex home gym at least twice a weekBench Press Number 100% Satisfaction GuaranteeSerial Number Date of Purchase Tel 800 Nautilus Fax 877 Mail Bowflex@nautilus.comNautilus International S.A. Rue Jean Prouvé Nautilus Italy S.r.l., Via della Mer- canzia