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Classic Home Gym
Owner’s Manual
English
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Nautilus Bowflex Schwinn Fitness StairMaster Universal Nautilus Institute
003-3211-120108A
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Table of Contents Specifications ......................................................... 2 Decline Bench Press .................................. 21 Incline Bench Press ................................... 21 Important Safety Instructions ............................... 3 Seated Shoulder Press .............................. 22 Safety W arning Labels ................................. 4 Front Shoulder Raise .................................. 22 Features and Use ..............
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Important Safety Instructions Decline Bench Press .................................. 21 This icon means a potentially hazardous situation which, if not avoided, could Incline Bench Press ................................... 21 result in death or serious injury. Seated Shoulder Press .............................. 22 Front Shoulder Raise .................................. 22 Scapular Retraction ................................... 23 Before using this equipment, obey the fol
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Important Safety Instructions Safety Warning Labels and Serial Number Locate and read all safety warnings before operation. Replace any warning label if it is damaged, ® illegible, or missing. For replacement labels, call a Nautilus Representative. Refer to the Contacts page at the back of this manual. 1 2 3 4 5 6 8 7 Type Description 1* CAUTION Before each use check all snap hooks, cables and pulleys for wear and proper function. Tighten all fasteners as necessary. MISE EN GARDE Avant chaque
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Important Safety Instructions Type Description 2* WARNING The Maximum User Weight for this machine is 300 pounds (136 KG). This machine is for Home use only. WARNUNG Das Maximale Belastungsgewicht für diese Maschine beträgt 136 kg. Dieses Gerät ist nur für die nutzung im Heimbereich fregegeben. AVERTISSEMENT Le poids maximum de l’utilisateur pour cette machine est de 136 kg (300 liveres). Cet équipement est destiné à un usage privé uniquement. ADVERTENCIA El peso máximo para el usario de es
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Features and Use Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in your chest, become short of breath, or feel faint. Contact your doctor before you use the machine again. How Often Should You Exercise • 3 times a week for 20 minutes each day. • Schedule workouts in advance. Try to work out even when you do not want to. What to Wear Wear rubber-soled athletic shoes. You will need the appropriate clothes for exercise that allow you to
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Features and Use A B G C F D E A Top Cross Bar E Leg Attachment B Top Cross Bar Pulley F Rod Box ® C Chest Bar Pulley G Power Rod Unit D Chest Bar with Pulleys 6 7 Owner’s Manual Owner’s Manual
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Features and Use ® Power Rod Resistance ® Power Rod units are made from a special composite material. The rods are sheathed with a protective black rubber coating. Each rod is marked with its weight rating on the "Rod Cap". ® The Bowflex Classic home gym comes with 210 lbs. (95kg) of resistance [one pair of 5 lb. (2.25kg) rods, two pair of 10 lb. (4.5kg) rods, one pair of 30 lb. (13.5kg) rods, and one pair of 50 lb. (22.5kg) rods]. Connecting the Power ® Rod Unit to the Cables You
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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
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Features and Use Storing Your Home Gym 1. Lock the Seat and Bench into the flat position. ® 2. Remove all Power Rod resistance and then ® bind the Power Rod unit with the rod binding strap. 3. Remove the Seat Rail Securing Device from the seat rail. ® 4. Tilt the bench toward the Power Rod unit. 5. Secure the bench by inserting the Seat Rail Securing Device into the hole in the side of the Seat Rail Bracket. Be sure to support the Seat Rail with one hand when performing this
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Features and Use Accessories and Equipment Always inspect for wear prior to use. Handgrips After fitting the handgrips firmly to your hand, ankle, or wrist, attach the pulley cable clips to the D-rings on the handgrips to attach them to the cables. Standard Grip: Grasp the grip and cuff together to form a grip without inserting your hand through the cuff portion. Most of the exercises you perform utilize this grip. The Standard Grip also is used for Hammer Grip exercises, when you need to
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Workouts Define Your Goals It is important to define your goals before you begin your workout routine. The following fitness guidelines will help you define your goals and choose your fitness program. Consult a physician when setting up your workout goals. Body Composition is the ratio of fat weight Muscle Strength is the maximum force that (fat) to lean weight (muscles, bones and tissue). you can exert against resistance at one time. Your muscle strength comes into play when you As you a
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Workouts Design Your Own Program You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy by following the guidelines below. Understand fitness and its components • T raining V olume: The number of Improperly designed programs can be repetitions and sets performed. dangerous. Take some time to review this manual as well as other fitness guides. • Rest Intervals: The time you rest between sets and the time you rest bet
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Workouts 20 Minute Better Body Workout Frequency: 3 days per week (M-W-F) Time: 20 minutes Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5–10 reps without fatigue. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance that you can perform no less than 10 reps and no more than 15 reps. As you become stronger, you can advance to two sets for each exercise. Comp
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Workouts Days 2 & 4 Body Part Exercise Sets Reps Back Seated Lat Rows 1-3 10-12 Narrow Pulldowns 1-3 10-12 Shoulders Crossover Rear Delt Row 1-3 10-12 Arms Standing Biceps Curl 1-3 10-12 Triceps Pushdown 1-3 10-12 Trunk Seated Low Back Extension 1-3 10-12 Seated Resisted Abdominal 1-3 10-12 Crunch 20 Minute Upper/Lower Body Frequency: 4 days per week (M-T-Th-F) Time: 20 minutes This program provides a quick and effective workout that combines muscle conditioning with some cardiovascular benefit
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Workouts Body Building Frequency: 3 days on, 1 day off (Day 6) Time: 45-60 minutes Body building requires focused concentration and dedication to training, as well as proper eating habits. Work each muscle group to fatigue before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set and exercise.
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Workouts Circuit Training - Anaerobic/Cardiovascular Frequency: 3 days on, 1 day off (Day 6) Time: 20-45 minutes Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round
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Workouts True Aerobic Circuit Training Frequency: 2-3 times per week Time: 20-60 minutes Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to an aerobic exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (l
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Workouts Strength Training Frequency: 3 days per week (M-W-F) Time: 45-60 minutes This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 lbs and decrease your reps to 5. Rest 60–120 seconds be
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Exercises Keep your body weight centered on the machine, seat or base frame platform while exercising. When using the machine for standing leg exercises, always hold the Lat Tower of the machine for stability. All exercises in this manual are based on the calibrated resistance and capacity levels of this machine. Only exercises included in this manual or in written materials authorized and supplied by Bowflex® are recommended for operation with this machine. Chest Exercises Bench Press - Sh
