Table of Contents
Specifications .......................................................................... 2
Important Safety Instructions ................................................ 3
Safety Warning Labels and Serial Number .................. 4
Features and Use ..................................................................... 6
How Often Should You Exercise .....................................6
What to Wear .................................................................... 6
Stretching ..........................................................................6
Power Rod® Resistance .................................................8
Adjusting and Understanding the Resistance ............. 8
Connecting the Power Rod® Unit 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
Aerobic Rowing ..............................................................20
Bench Press ....................................................................21
Decline Bench Press .....................................................21
Incline Bench Press .......................................................22
Seated Shoulder Press ..................................................22
Front Shoulder Raise ...................................................... 23
Crossover Seated Rear Deltiod Rows .........................23
Scapular Retraction .......................................................24
Narrow Pulldowns .......................................................... 24
Stiff Arm Pulldowns ........................................................ 25
Seated Lat Rows .............................................................25
Reverse Grip Pulldown .................................................. 26
Seated Low Back Extension ......................................... 26
Triceps Pushdown .......................................................... 27
Lying Triceps Extension .................................................27
Standing Biceps Curl .....................................................28
Standing Wrist Curl ........................................................ 28
Seated (Resisted) Abdominal Crunch ......................... 29
Trunk Rotation .................................................................29
Leg Extension ..................................................................30
Calf Raise .........................................................................30
Seated Hip Adduction ....................................................31
Seated Hip Abduction ....................................................31
Standing Leg Kickback .................................................. 32
Leg Press .........................................................................32
Contacts................................................................................... 36
Specifications
Physical Dimensions
Length (not in use) .....................................82” (208cm)
Length (maximum in use) ........................ 103” (262cm)
Width (maximum in use) ...........................80” (203cm)
Height ........................................................... 82” (209cm)
Weight ..................................................131 lbs. (59.5kg)
Box Weight ...........................................145 lbs. (65.8kg)
Box Dimensions .................................54”l x 33”w x 8”h
(137cm x 84cm x 21cm)
Capacities
Maximum Weight Capacity ................ 300 lbs. (136kg)
Owner’s Manual
2
To validate warranty support, keep the original proof of purchase and record the following information:
Serial Number __________________________
Date of Purchase _______________________
To register your product warranty , go to: www.bowflex.com/register
Or call 1 (800) 605–3369.
If you have questions or problems with your product, please call 1 (800) NAUTILUS (628–8458).
