How to Use Your Machine | Bowflex Blaze instruction

How to Use Your Machine

Power Rod® Resistance

Power Rod® rods are made from a special composite material. Your rods are sheathed with a protective black rubber coating. Each rod is marked with its weight rating on the “Rod Cap”.

Adjusting And

Understanding

The Resistance

The standard Bowflex® Blaze™ home gym comes with 210 pounds (95 kg) of resistance (one pair of 5 lb. (2.25 kg) rods, two pair of 10 lb. (4.5 kg) one pair of

30 lb. (13.5 kg) rods, and one pair of 50 lb. (22.5 kg) rods).

If you upgraded to a 310 lb. (140 kg) or 410 lb. (186 kg) capacity you will have an additional one or two pair of 50 lb. (22.5 kg) rods, respectively.

Hooking the Power Rod®

Unit to the Cables

You may use one rod or several rods in combination, to create your desired resistance level.

To hook multiple rods up to one cable, bend the closest rod toward the cable and place the cable hook through that rod cap. You can then hook up the next closest rod through the same cable hook.

Hooking up the closest rod first prevents rods from

crossing over the top of one another.

Safety

When hooking the Power Rod® caps to the cable hooks, do not stand directly over the tops of the rods. Stand off to one side when connecting and disconnecting the Power Rod® unit from the cables.

When You Are Not Using Your Bowflex® Blaze™ Home Gym

Disconnect the cables from the Power Rod® unit when you are not using your Bowflex® Blaze™ home gym. Use the

rod binding strap included with your machine

to bind all the rods together at the top. You can also place your cables and grips through the strap to keep them out of the way.

To order additional

50 lb. (22.5 kg) Power Rod® sets

please call

1-800-NAUTILUS (1-800-628-8458)

11

Image 11

Bowflex Blaze manual How to Use Your Machine

Contents

Fitness Guide Page Table of Contents Regulatory Approvals Product Specifications Important Safety Instructions Safety Requirements Safety Requirements Label Safety Warning Labels Safety Warning Labels Safety Warning Labels Home Gym Get to Know Your Machine How to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Variables are as follows Design Your Own Program Warm Up / Cool Down Chest Fly-Shoulder Horizontal Adduction elbow stablized Chest Exercises Chest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Front Shoulder Raise-Shoulder Flexion elbow stabilized Seated Shoulder Press-Shoulder Adduction and elbow extension Shoulder Shrug-Scapular Elevation Shoulder Extension-elbows stabilized Scapular Depression Scapular Protraction-elbows stabilized Rear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-External Rotation Shoulder Rotator Cuff-Internal Rotation Scapular Retraction Low Back Extension-Seated with hip extension Back ExercisesLying Lat Pulldowns Pulldowns-Shoulder Adduction with elbow ﬂexion Lying Narrow Lat Pulldowns Lying Lat Fly-Shoulder Adduction Stiff-Arm Pulldown-Shoulder Extension elbow stabilized Seated Lat Rows-Shoulder Extension and elbow ﬂexion Bent Over Row Single Arm Pushdown-Elbow Extension Arm ExercisesTriceps Pushdown-Elbow Extension Lying Triceps Extension-Elbow Extension French Press-Elbow Extension overhead Lying 45o Triceps Extension-Elbow Extension Cross Triceps Extension Standing Biceps Curl-Elbow Flexion in supination Seated Triceps Extension-Elbow Extension Lying Biceps Curl-Elbow Flexion in supination Seated Biceps Curl-Flexion in supination Standing Wrist Curl Seated Wrist Extension Seated Wrist Curl Wrist Flexion Reverse Curl-Elbow Flexion in pronation Rope Pushdown-Elbow Extension Standing Wrist Extension Resisted Reverse Crunch-Spinal Flexion Abdominal ExercisesReverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Squat-Knee Extension, Hip Extension, Ankle Plantarﬂexion Leg ExercisesLeg Extension Ankle Eversion Lying Leg Extension Standing Hip Extension-knee ﬂexed Ankle Inversion Standing Hip Abduction Standing Hip Extension-knee stabilized Seated Hip Abduction Seated Hip Adduction Standing Leg Kickback-Hip and Knee Extension StartAction Success Tips Leg Press-Hip and Knee Extension Prone Leg Curl-Knee Flexion Muscle Chart Week Satisfaction Guarantee US Warranty Information Bowflex Blaze Home Gym Warranty Registration Card Please fold over and tape before mailing What Is Covered Bowflex Body Leanness Program Bowflex Body Leanness Program Introduction Personal Guarantee From Dr. Ellington Darden Circumference of Body Parts Body WeightMeasurements Suprailium Skinfold Measurements Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Percent Body-Fat Determining Your Body FatTo Use The Nomogram Age in Years Female Male Enter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Measurements Before After Your Results Summary Sheet Guidelines Week 5&6 WorkoutsGuidelines Week 1&2 Guidelines Week 3&4 Avoid Too Much Stress Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a Minimum Superhydrate Your System Week 5 Eating Plan Cereal Eating Plan US Measurements Eating 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 Bench Exercise LogPage Important Contact Numbers