Bowflex 003-3211-120108A manual Table of Contents

Table of Contents

Specifications	2
Important Safety Instructions	3
Safety Warning Labels	4
Features and Use	6
How Often Should You Exercise	6
What to Wear	6
Stretching	6
Power Rod® Resistance	8
Connecting Rods to the Cables	8
Safety	8
When You Are Not Using Your Home Gym.8
The Workout Bench	9
Maintenance and Care of Your Gym	9
Storing Your Home Gym	10
Accessories and Equipment	11
Workouts	12
Define Your Goals	12
Design Your Program	13
Twenty Minute Better Body Workout	14
Advanced General Conditioning	14
Twenty Minute Upper/Lower Body	15
Body Building	16
Circuit Training - Anaerobic/
Cardiovascular	17
True Aerobic Circuit Training	18
Stength Training	19
Exercises	20
Bench Press	20

Decline Bench Press	21
Incline Bench Press	21
Seated Shoulder Press	22
Front Shoulder Raise	22
Scapular Retraction	23
Crossover Seated Rear Deltiod Rows	23
Seated Low Back Extension	24
Narrow Pulldowns	24
Stiff Arm Pulldowns	25
Seated Lat Rows	25
Reverse Grip Pulldown	26
Standing Wrist Curl	26
Triceps Pushdown	27
Lying Triceps Extension	27
Standing Biceps Curl	28
Trunk Rotation	28
Seated (Resisted) Abdominal Crunch	29
Leg Press	29
Leg Extension	30
Seated Calf Raise	30
Seated Hip Adduction	31
Seated Hip Abduction	31
Standing Leg Kickback	32
Welcome to Fitness	33
Fast Fat Loss Now	47
100% Satisfaction Guarantee	66
Contacts	67

Specifications

Physical Dimensions
Length (not in use)	26” (65cm)
Length (maximum in use)	98” (248cm)
Width (not in use and in use)	30” (76cm)
	72" (183cm)
Height	82” (207cm)
Weight	123 lbs. (56kg)
Weight (Box #1)	15 lbs. (7kg)

Weight (Box #2)	126 lbs. (57kg)
Dimensions (Box #1)	50”l x 9”w x 7”h
(127cm x 23cm x 18cm)
Dimensions (Box #2)	57”l x 28”w x 8”h
(145cm x 71cm x 20cm)
Capacities
Maximum Weight Capacity	300 lbs. (136kg)

Patent Information: This product may be covered by US and Foreign Patents and Patents Pending. See Product for more information.

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Owner’s Manual