Bowflex PR1000 User Manual

Owner’s ManualNautilus® Bowflex®

Features and UseStoring Your Home Gym 1. Lock the Seat and Bench into the at position. 2. Remove all Power Rod® resistance and then bind the

Accessories and EquipmentAlways inspect for wear prior to use.Handgrips After fi tting the handgrips fi rmly to your hand, ankle, or wrist, attach the p

WorkoutsDefine Your GoalsIt is important to define your goals before you begin your workout routine. The following fitness guidelines will help you defin

Design Your Own ProgramYou may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy by

WorkoutsWorkouts20 Minute Better Body WorkoutFrequency: 3 days per week (M-W-F)Time: 20 minutesStart by performing one set of each exercise. Warm up w

WorkoutsBody Part Exercise Sets RepsBack Seated Lat Rows 1-3 10-12Stiff Arm Pulldowns 1-3 10-12Shoulders Crossover Seated Rear Deltoid Row1-3 10-12Arm

WorkoutsBody BuildingFrequency: 6 days on, 1 day off (Day 6)Time: 45-60 minutesBody building requires focused concentration and dedication to training

WorkoutsCircuit Training - Anaerobic/CardiovascularFrequency: 6 days on, 1 day off (Day 6)Time: 20-45 minutesCircuit training is a great way to achie

WorkoutsTrue Aerobic Circuit TrainingFrequency: 2-3 times per weekTime: 20-60 minutesCircuit training is a great way to achieve the benefits of streng

WorkoutsStrength TrainingFrequency: 3 days per week (M-W-F)Time: 45-60 minutesThis program is designed to emphasize overall strength development. This

Table of ContentsSpecifications ... 2 Important Safety Instructions ...

Keep your body weight centered on the machine, seat or base frame platform while exercising.When using the machine for standing leg exercises, always

ExercisesBench Press - Shoulder Horizontal Adduction (and elbow extension)Chest ExercisesMuscles WorkedPectoralis Major, Deltoids, TricepsMachine Set-

Incline Bench Press - Shoulder Horizontal Adduction (and elbow extension)Muscles WorkedPectoralis Major, Deltoids, Triceps Machine Set-Up• Adjust the

ExercisesFront Shoulder Raise - Shoulder Flexion (elbow stabilized)Muscles WorkedFront and Middle DeltoidsMachine Set-Up• Adjust to Flat Bench positi

ExercisesScapular RetractionMuscles WorkedMiddle Trapezius, Rhomboids Machine Set-Up• Adjust to Flat Bench position.• Chest Bar pulleys• Handgrips•

ExercisesBack ExercisesSeated Lat Rows - Shoulder Extension (and elbow flexion)Muscles WorkedLatissimus Dorsi, Teres Major, Rear Deltoids, BicepsMachin

ExercisesBack ExercisesReverse Grip Pulldown Muscles WorkedLower Trapezius Machine Set-Up• Adjust to Flat Bench position.• Chest Bar pulleys• Handg

ExercisesArm ExercisesTriceps Pushdown - Elbow ExtensionMuscles WorkedTricepsMachine Set-Up• Remove the bench.• Top Cross Bar pulleys• Handgrips•

Standing Biceps Curl - Elbow Flexion (in supination)Muscles WorkedBiceps Machine Set-Up• Remove the bench. • Chest Bar pulleys• Handgrips• Attach

ExercisesTrunk RotationMuscles WorkedRectus Abdominus, Obliques, Serratus AnteriorMachine Set-Up• Adjust to Flat Bench position.• Chest Bar pulleys•

Important Safety Instructions• Children must not be let on or near to this machine. Moving parts and other features of the machine can be dangerous

Leg ExtensionMuscles WorkedQuadricepsMachine Set-Up• Adjust to Flat Bench position.• Use the Leg Extension Seat.• Leg Extension pulleys• Attach th

ExercisesSeated Hip AbductionMuscles WorkedPiriformis, Gluteus MaximusMachine Set-Up• Adjust to Flat Bench position. • Chest Bar pulleys• Handgrips

ExercisesStanding Leg Kickback - Hip and Knee ExtensionMuscles WorkedGluteus MaximusMachine Set-Up• Adjust to Flat Bench position. • Chest Bar pulle

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Nautilus® Bowflex® Schwinn® Fitn

Important Safety InstructionsSafety Warning Labels and Serial NumberLocate and read all safety warnings before operation. Replace any warning label if

Type Description2* WARNING The Maximum User Weight for this machine is 300 pounds (136 KG). This machine is for Home use only.WARNUNG Das Maximale Bel

How Often Should You Exercise• 3 times a week for 20 minutes each day.• Schedule workouts in advance and try to follow the schedule.What to Wea

Features and UseCAGFBEDA Top Cross Bar E Chest Bar PullyB Top Cross Bar Pully F Rod BoxC Leg Attachment G Power Rod® UnitD Chest Pully Cross BarOwner’

Power Rod® ResistancePower Rod® units are made from a special composite material. The rods are sheathed with a protective black rubber coating. Each r

The Workout BenchYour Bow ex® home gym has a number of seat and bench positions: Flat bench, 45° incline and free-sliding seat extension. To adjust t