Bowflex 003-3211-120108A User Manual download pdf (Page 2)

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.

Owner’s Manual

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Bowflex 003-3211-120108A User Manual Page 2

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