Bowflex Strength Training System manual Optional Equipment, Maintenance & Care, Safety

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Using Your

 

Machine

Ankle Cuff : The ankle cuff fits snugly around your ankle and secures with a standard “hook & loop” set up. Attach the cable snap to the D-Ring on the cuff.

Folding & Moving Your Bowflex® Home Gym: Folding and moving your Bowflex® Home Gym is easy. Follow the simple steps below to fold your Bowflex® Home Gym.

1)Unscrew the threaded knob from the top of the seat rail (near the label).

2)Lift bench up.

3)Secure bench by inserting threaded knob into bottom hole of bench bracket.

Maintenance & Care Of

Your Bowflex® Home Gym: Your Bowflex® Home Gym requires very little maintenance. To keep your Bowflex® Home Gym in top condition check all fasteners and Rod Caps before each workout and tighten as needed.

Clean the bench with a non abrasive cleaner after each use. This will keep it looking new. Any non abrasive household cleaner or soap works well. Many automotive interior cleaners make surfaces too “slick” and should not be used.

If you have any questions regarding maintenance please call our customer service department at 1-800-269-3539.

Optional

Equipment

The Bowflex® Home Gym Leg Extension / Leg Curl Attachment

This attachment is designed to add more effectiveness to all exercise routines where “leg work” is required.

Safety

•Before using the attachment make

sure that all fasteners are in place and tightened.

•Make sure that the attachment’s cables are securely fastened to the regular Bowflex cables.

•Always use the supplied pin to secure the attachment to your Bowflex.

The Bowflex® Home Gym Lat Pulldown Attachment.

This attachment enhances several “Back” exercises and Triceps exercises.

Safety •Before

using the attachment make sure that all fasteners are in place and tightened.

•Make sure that the attachment’s cables are securely fastened to the regular Bowflex® Home Gym cables.

•Always use the “Bar Holders” to support the lat pulldown bar or remove the bar when not in use.

Nautilus, Inc. is constantly working to provide you with the latest innovation and information to help you reach your goals.

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Contents Fitness Table Of Contents Getting To Know Your Machine Rod Caps Cable Pulley Frame Hand Grip Standing PlatformAdjusting Understanding Resistance Using YourPower Rod Resistance MachineBench Using Your MachineWorkout Bench Mounting The Incline PositionOptional Equipment Maintenance & CareSafety Bowflex Home Gym Leg Extension / Leg Curl AttachmentFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Designing Your Own ProgramBreathing Working Out Cool DownWarming Up Performing Your RoutineFrequency 3 Days PER Week M-W-F Time about 20 Minutes WorkoutsMinute Better Body Workout Advanced General ConditioningMinute UPPER/LOWER Body Frequency 4 Days PER Week M-T-Th-F Time about 20 MinutesBody Building Frequency 3 Days ON, 1 DAY OFF Time about 45-60 MinutesDAY Circuit Training ANAEROBIC/CARDIOVASCULAR Frequency 2-3 Times PER Week Time about 20-45 MinutesTrue Aerobic Circuit Training Frequency 2-3 Times PER Week Time about 20-60 MinutesStrength Training Frequency 3 Days PER Week M-W-F Time about 45-60 MinutesMotion Chest ExercisesStarting position Key pointsStart ONE ARM Seated FLYAction Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Protraction elbows stabilized Scapular DepressionShoulder Exercises Back Exercises Lying LAT Pulldowns ModifiedFunctional LOW Back Extension Seated with hip extension Start Back Exercises Back Exercises Scapular Retraction Arm Exercises Lying Triceps Extension Elbow Extension Cross Triceps Extension Triceps KickbackSeated Triceps Extension Elbow Extension Seated position Seated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Standing Wrist Extension Move slowly and never relax the wristAbdominal Exercises Abdominal Crunch Spinal FlexionSeated Resisted Abdominal Crunch Spinal Flexion Seated Resisted Oblique Abdominal Crunch SpinalTrunk Rotation Leg Exercises Lying Prone LEG Curl Knee Flexion Squat with Lat TowerStanding HIP Extension Knee flexed Lying LEG Extension Standing HIP AbductionSeated HIP Adduction Standing HIP Extension Knee stabilizedExercise Log 120Muscle Chart Bowflex Motivator
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