Bowflex 003-3211-120108A User Manual
®
®
Classic Home Gym
English
Owner’s Manual
Nautilus® Bowflex® Schwinn® Fitness StairMaster® Universal® Nautilus Institute
003-3211-120108A
®
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)
Patent Information: This product may be covered by US and Foreign Patents and Patents Pending.
See Product for more information.
Owner’s Manual
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)
2
Important Safety Instructions
This icon means a potentially hazardous situation which, if not avoided, could
result in death or serious injury.
Before using this equipment, obey the following warnings:
Read and understand the complete Owner's Manual. Keep Owner's Manual
for future reference.
Read and understand all warnings on this machine. If at any time the Warning
stickers become loose, unreadable or dislodged, contact Nautilus Customer
Service for replacement stickers.
• Keep children away from this machine. Monitor them closely when near the
machine. Parts that move and appear dangerous to adults can appear safe to children.
• 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.
• Before each use, examine this machine for loose parts or signs of wear. Monitor
all cables, pulleys and their connections. Contact Nautilus® Customer Service for
repair information.
• Maximum user weight limit: 300 lb. (136 kg). Do not use if you are over this weight.
• This machine is for home use only.
• Do not wear loose clothing or jewelr y. This machine contains moving par ts.
• Always wear rubber soled athletic shoes when you use this machine. Do not use the
machine with bare feet or only wearing socks.
• Set up and operate this machine on a solid, level, horizontal surface.
• Do not operate this machine outdoors or in moist or wet locations.
• Keep at least 36” (0.9m) on each side of the machine clear. This is the recommended
safe distance for access and passage around and emergency dismounts from the
machine. Keep third parties out of this space when machine is in use.
• Do not over exert yourself during exercise. Operate the machine in the manner
described in this manual.
• Do not use Dumbbells or other weight equipment to incrementally increase the
weight resistance. Use only the weight resistance that came with your gym.
• Correctly engage the Selector Hook to the Rod End.
• Correctly adjust and safely engage all Positional Adjustment Devices. Make sure
that the Adjustment Devices do not hit the user.
• Keep clear of Power Rod
clear of machine and Power Rod® movement path during operation.
®
movement path during operation. Keep any bystanders
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Owner’s Manual
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
8
7
6
Type Description
1* CAUTION Before each use check all snap hooks, cables and pulleys for
MISE EN GARDE Avant chaque utilisation, vériez le fonctionnement de tous les
VORSICHT Überprüfen Sie alle Karabinerhaken, Kabel und Rollen vor jeder
PRECAUCIÓN Antes de cada uso, revise todos los cierres a presión, cables
wear and proper function. Tighten all fasteners as necessary.
mousquetons, câbles et poulies. Serrez bien toutes les xations
au besoin.
Benutzung auf Abnutzungserscheinungen und Fehlfunktionen.
Ziehen Sie alle Befestigungselemente ordnungsgemäß an.
y poleas para asegurarse de que no estén desgastados y que
funcionan correctamente. Apriete todos los sujetadores según
sea necesario.
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Owner’s Manual
Important Safety Instructions
Type Description
2* WARNING The Maximum User Weight for this machine is 300 pounds (136
WARNUNG Das Maximale Belastungsgewicht für diese Maschine beträgt
AVERTISSEMENT Le poids maximum de l’utilisateur pour cette machine est de 136
ADVERTENCIA El peso máximo para el usario de esta Máquina es de 136 kg (300
3* WARNING • Misuse or abuse of this equipment may lead to serious injury.
4* CAUTION At all times, stay out of the paths of moving rods.
MISE EN GARDE Restez toujours à l’écart des tiges mobiles.
VORSICHT Halten Sie stets Abstand zu beweglichen Stangen.
PRECAUCIÓN En todo momento, manténgase alejado del trayecto de las barras
5 NOTICE Knob must be fully engaged.
6 CAUTION Pictograph - Do not place hand here.
7* Serial Number Record serial number on Contacts page at end of this manual.
8* NOTICE Engineered in the USA, Made in China
* decal is located on back of Lat Tower.
KG). This machine is for Home use only.
136 kg. Dieses Gerät ist nur für die nutzung im Heimbereich
fregegeben.
kg (300 liveres). Cet équipement est destiné à un usage privé
uniquement.
libras). Este equipamiento sólo se puede utilizar en el hogar.
• Keep children away and supervise teenagers using equipment.
• Obtain, read and understand the owner’s manual provided with
this fitness equipment prior to use.
• Replace this or any other warning label if damaged, illegible or
missing.
movibles.
Le bouton doit être complètement enfoncé.
Der Knopf muss vollständig eingerastet sein.
La perilla debe estar completamente insertada.
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Owner’s Manual
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
move freely.
Stretching
Stretch before starting your exercise session.
• Achilles Tendon and Calf - With both hands against a wall, place one foot behind you. Lean in
toward the wall while keeping the rear leg straight and your heel on the ground. Repeat for the
other leg.
• Quadriceps - Put your left hand on a wall or table for balance. Reach you right hand behind your
back and grasp your right ankle, pull it gently toward your buttocks until you feel tension along the
front of your thigh. Repeat on the other side.
• Hamstring - Stand on one leg and prop the other leg parallel to the ground on a stable cabinet
or table top. Slide both hands toward the propped-up ankle as far as is comfortable. Repeat on
other side.
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Owner’s Manual
Features and Use
A
B
G
F
A Top Cross Bar E Leg Attachment
B Top Cross Bar Pulley F Rod Box
C Chest Bar Pulley G Power Rod
D Chest Bar with Pulleys
C
D
®
Unit
E
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Owner’s Manual
50 50
30
30
10
10
5
5
10
10
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 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 you attach the Power Rod® units do not stand
directly looking above the top of the rods. Stay off to
the side while you attach the rods.
When You Are Not Using Your Home Gym
Disconnect the cables from the Power Rod
not using your 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. Leaving the rods and cables under tension
could cause injury if a rod were inadvertantly released.
Keep the cables and Power Rod® units bound with
the rod binding strap when not in operation.
®
unit when your are
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Owner’s Manual
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
The Bench easily attaches and releases from the Seat. To attach the Bench, insert the half hinge on
the end of the Bench into the half hinge on the seat. To remove the Bench, lift up on the long portion
of the seat and pull it away from seat rail.
Flat Bench
The Flat bench position is used for most of the exercises. You may lock the bench into a Back (closest
to Power Rod® unit) or Forward (furthest from Power Rod® unit) position to accommodate height /
reach needs.
45° Incline Bench
Start with a flat bench, following the above instructions to release and move the seat and bench. Lift
the bench while you slide the seat toward the Power Rod® unit until the bench back rests against
the Lat Tower.
Free-Sliding Seat
Remove the Bench, pull out the Seat Slider Knob, twist it a half turn and release it to put the Seat in a
“free sliding” position for Calf Raise or Leg Press exercises.
Maintenance and Care of Your Bowflex® Home Gym
Inspect your machine for any worn or loose components prior to use. Tighten or replace any worn or
loose components prior to use. Pay close attention to cables, or belts and their connections. Inspect
all warning notices for legibility.
The safety and integrity designed into a machine can only be maintained when the
equipment is regularly examined for damage and repaired. It is the sole responsibility of the
owner to ensure that regular maintenance is performed. Worn or damaged components
should be replaced immediately or the equipment removed from service until the repair
is made. Only manufacturer supplied components should be used to maintain/repair the
equipment.
Clean the bench with a non-abrasive household cleaner after each use. Do not use automotive
cleaner, which can make the bench too “slick”.
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Owner’s Manual
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
operation.
Failure to attach the Seat Rail Securing
injury.
Do not stand on the base below the Seat
Always use two hands to lift and lower
use correct lifting procedure can cause
injury.
If you have any questions regarding your Bowflex
home gym, please call the Nautilus® Customer
Service Department at 1-800-NAUTILUS (1-800-628-
8458).
Device into the seat rail can cause
Rail when you lift or lower it. This can
cause injury.
the Seat Rail. Bend at the knees when
you lift or lower the Seat Rail. Failure to
Do not try to exercise when the seat rail
is in the folded position.
®
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Owner’s Manual
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 hold the handgrip
vertically for greater wrist support.
Hand Cuff Grip: Slip your hand through the cuff
portion of the grip so that the foam pad rests on
the back of your hand. Then grasp the remainder
of the grip that is sitting in your palm. This method
of gripping is great for exercises like front shoulder
raises or any exercise where your palm is facing
down.
Foot Grip: Slip your foot through the cuff of the handle
and slide the foam grip against the top of your foot.
Leg Press Belt
Wear the Leg Press Belt around your lower arch of
spine and attach the D-rings to cable clips. Belt must
remain in slight tension to not fall from arch during
exercise.
Additional Accessories
For additional accessories for your home gym,
contact Nautilus at 1-800-NAUTILUS (1-800-628-8458)
or www.bowflex.com.
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Owner’s Manual
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.
Muscle Strength is the maximum force that
you can exert against resistance at one time.
Your muscle strength comes into play when you
pick up a heavy bag of groceries or lift a small
child. It is developed when a localized muscle
is worked both positively (concentric) and
negatively (eccentric) at a resistance—great
enough so you can perform only five to eight
repetitions of the exercise before the muscle
fails. Each set of repetitions is followed by a
rest interval that typically runs three times
longer than the set. Later, between exercise
sessions, the muscle overcompensates for the
stress and usually increases in both strength
and size.
Muscle Endurance is the ability to perform
repeated contractions. It comes into play
when you cross-country ski or work on your
feet all day. Endurance training addresses the
slow twitch, endurance muscle fibers, which
depend on oxygen for energy. To develop
muscle endurance, use low resistance and
high repetitions about 15-20 repetitions in each
set, three sets to each exercise, working the
muscle only to fatigue.
Muscle Power is the combination of strength
and speed of the muscular contraction. This
is often misinterpreted as; a) being directly
associated with certain skill or sport and/or;
b) meaning that you must move fast. Load is
actually a more important factor than speed
when attempting to improve power. When
training to achieve muscular power, pick a
resistance that fatigues you in the 3-5 repetition
range. When performing these reps, it is more
important to think of contracting the muscles
faster rather than attempting to move faster.
Performing sport simulation exercises usually
results in a deterioration of the motor pattern
or skill. The biomechanically sound method
of improving power in your sport is to train for
power using the correct joint movements, as
described in this manual. Then practice the skill
associated with your sport, learning to apply
this newly achieved power.
Body Composition is the ratio of fat weight
(fat) to lean weight (muscles, bones and tissue).
As you age, the ratio shifts. The fat weight
increases and the lean weight decreases.
Training for muscle strength will generally
increase muscle size and aerobic conditioning
will help burn extra calories. Performing these
two forms of exercise, either at different times
or together, will create the greatest changes
in body fat weight. Balanced Strength and
alignment are the result of equal strength
developed in all parts of the body. It comes into
play in your standing and sitting posture, and
in your ability to perform just about any activity
safely and effectively. An over-development
of the back will round the shoulders; weak or
stretched abdominals can cause lower back
pain. You want a balance of muscle strength in
front and back. In addition, you need a balance
of strength between your middle, lower, and
upper body.
Flexibility is the ability of a muscle or group of
muscles to move the joint through a full range
of motion. Flexibility comes into play when
you execute an overhand serve or stretch for
the top shelf in the kitchen. It is a cooperative
movement of opposite muscle groups. When
a muscle contracts, its opposite muscle group
must relax for the action to occur. Increased
flexibility means an increased range of motion,
made possibly by this simultaneous contracting
and relaxing. Good flexibility is important
in protecting the body from injury and can
be achieved through the balanced strength
training programs that are included in this
manual.
Cardiovascular Endurance is the ability
of the heart and lungs to supply oxygen and
nutrients to exercising muscles over an
extended period of time. It comes into play
when you jog a mile or ride a bike. It is a critical
component of overall fitness and health.
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Owner’s Manual
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
Improperly designed programs can be
dangerous. Take some time to review this
manual as well as other fitness guides.
Know your current fitness level
Before you start any fitness program you
should consult a physician who will help you
determine your current abilities.
Identify your goals
Goals are critical to choosing and designing
an exercise program that fits and enhances
your lifestyle, but so is strategy. It’s important
not to rush the process and try to accomplish
too much too soon. That will lead to setbacks
and discouragement. Instead, set a series of
smaller achievable goals.
Select complementary exercises
Be sure to pair exercises that address
compound joint movements and single joint
movements. In addition, select exercises that
address complementary muscle groups.
Put first things first
During each session, first work muscle groups
that need the most training.
Remember your cardiovascular
component Any fitness program must contain
a cardiovascular fitness component to be
complete. So complement your resistance
training with aerobic exercise such as walking,
running, or bicycling.
Training variables
When designing your own program there are
several variables that, when mixed properly,
will equal the right fitness formula for you. In
order to find out the best formula, you must
experiment with several combinations of
variables.
The variables are as follows
• TrainingFrequency:The number of
times you train per week. We recommend
daily activity but not daily training of the same
muscle group.
• TrainingIntensity:The amount of
resistance used during your repetition.
Owner’s Manual
• TrainingVolume:The number of
repetitions and sets performed.
• RestIntervals:The time you rest between
sets and the time you rest between workouts.
Once you’ve established a base of
fitness, follow these basic principles
• IsolateMuscleGroups: Focus work on
specific muscle groups.
• ProgressiveLoading: The gradual
systematic increase of repetitions, resistance
and exercise period.
Working Out
A good pre-workout mental routine is to sit and
relax, so that you can focus on what you are
about to do and think about achieving your end
goal.
Warming Up
We recommend that you warm up by doing light
stretching and performing light exercises on the
®
Bowflex
home gym.
Cooling Down
An essential part of the exercise routine is the
cool down. Gradually reduce the level of exercise
intensity so that blood does not accumulate in
one muscle group, but continues to circulate at
a decreasing rate. Remember to gradually move
yourself into a relaxed state.
Breathing
Breathing in or out during the actual
performance is not dependent upon the
direction of air flow relative to exertion. It is, in
fact, a mechanical process that changes the
position of your spine as your rib cage moves.
Here are some tips for breathing:
1. Be cautious when you are concentrating or
exerting effort. This is when you will probably
hold your breath. Do not hold your breath. Do
not exaggerate breathing. Depth of inhalation
and exhalation should be natural for the
situation.
2. Allow breathing to occur naturally, do not
force it.
13
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. Complete all sets of each exercise before moving on to
the next one. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that
would allow you to stop the movement instantly at any point in the rep. Count three seconds up
and three seconds down and work to fatigue during each set.
Body Part Exercise Sets Reps
Chest Bench Press 1-2 10-15
Back Seated Lat Rows 1-2 10-15
Shoulders Crossover Rear Delt Rows 1-2 10-15
Arms Standing Biceps Curl 1-2 10-15
Triceps Pushdown 1-2 10-15
Legs Seated Calf Raise 1-2 10-15
Leg Press 1-2 10-15
Trunk Seated Low Back Extension 1-2 10-15
Seated Resisted Abdominal
Crunch
1-2 10-15
Advanced General Conditioning
Frequency: 3 days per week (M-W-F)
Time: 20 minutes
When you are proficient in performing the exercise techniques of the above workout and are
no longer realizing results, or have become just plain bored, it is time to change your program.
You can increase your training with this "split system" routine that works opposing muscle
groups on different days. To do this, you will increase your resistance when you can perform 12
reps perfectly, and you will increase your volume by performing more sets and more exercises.
Move slowly on each rep. Use a pace that would allow you to stop the movement instantly
at any point in the rep. Count three seconds up and three seconds down and work to fatigue
during each set.
Days 1 & 3
Body Part Exercise Sets Reps
Chest Bench Press 1-3 10-12
Shoulders Seated Shoulder Press 1-3 10-12
Arms Triceps Pushdown 1-3 10-12
Standing Biceps Curl 1-3 10-12
Legs Leg Extension 1-3 10-12
Seated Calf Raise 1-3 10-12
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Owner’s Manual
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
Crunch
1-3 10-12
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 benets. Perform this routine when you are limited in time or just want a
variation to your normal routine. Perform this program training 2 days, resting 1 to 2. Perform
all exercises to near failure, stopping at the point that your technique starts to deteriorate.
Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you
perform. Move slowly on each rep. Use a pace that would allow you to stop the movement
instantly at any point in the rep. Count three seconds up and three seconds down.
Days 1 & 3
Body Part Exercise Sets Reps
Chest Bench Press 1-3 12-15
Back Seated Lat Rows 1-3 12-15
Shoulders Crossover Rear Delt Rows 1-3 12-15
Arms Standing Biceps Curl 1-3 12-15
Lying Triceps Extension 1-3 12-15
Days 2 & 4
Body Part Exercise Sets Reps
Legs Leg Extension 1-3 12-15
Leg Press 1-3 12-15
Standing Leg Kick Back 1-3 12-15
Seated Hip Abduction 1-3 12-15
Trunk Seated Low Back Extension 1-3 10-12
Seated Abdominal Crunch 1-3 10-12
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Owner’s Manual
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. Focus on proper form. Tighten the muscle
before you move, squeeze the muscle as you move, cramp the muscle at the point of full
contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use
a pace that would allow you to stop the movement instantly at any point in the rep. Count three
seconds up and three seconds down and work to fatigue during each set.
Days 1 & 3
Days 2 & 4
Days 5 & 7
Body Part Exercise Sets Reps
Chest Bench Press 2-4 8-12
Incline Bench Press 2-4 8-12
Shoulders Seated Shoulder Press 2-4 8-12
Crossover Rear Delt Row 2-4 8-12
Front Shoulder Raise 2-4 8-12
Scapular Retraction 2-4 8-12
Body Part Exercise Sets Reps
Back Seated Lat Row 2-4 8-12
Narrow Pulldowns 2-4 8-12
Arms Standing Biceps Curl 2-4 8-12
Standing Wrist Curl 2-4 8-12
Triceps Pushdown 2-4 8-12
Lying Triceps Extension 2-4 8-12
Body Part Exercise Sets Reps
Legs Leg Press 2-4 8-12
Leg Extension 2-4 8-12
Standing Leg Kick Back 2-4 8-12
Seated Hip Abduction 2-4 8-12
Trunk Seated Low Back Extension 2-4 8-12
Seated Resisted Abdominal
Crunch
Trunk Rotation 2-4 8-12
2-4 8-12
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Owner’s Manual
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
of Circuit 1. Then add an additional round of the same circuit. Once you reach three rounds
of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level
increases. Repeat the process with Circuit 3. Do not let your heart rate exceed 220, minus your
resting heart rate. Perform each rep of each exercise slowly. Count three seconds up and three
seconds down.
Days 1 & 3
Days 2 & 4
Days 5 & 7
Body Part Exercise Reps
Chest Bench Press 8-12
Legs Leg Press 8-12
Back Seated Lat Row 8-12
Legs Seated Calf Raise 8-12
Trunk Seated Resisted Abdominal Crunch 8-12
Body Part Exercise Reps
Shoulders Seated Shoulder Press 8-12
Legs Leg Extension 8-12
Back Narrow Pulldowns 8-12
Trunk Seated Low Back Extension 8-12
Arms Standing Biceps Curl 8-12
Body Part Exercise Reps
Shoulders Crossover Rear Delt Rows 8-12
Arms Triceps Pushdown 8-12
Legs Seated Calf Raise 8-12
Trunk Trunk Rotation 8-12
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Owner’s Manual
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 (less than 20 seconds). One circuit equals one set of each exercise.
Initially, start with completing one round of Circuit 1. Then add an additional round of the same
circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional
rounds of Circuit 2 as your fitness level increases. Do not let your heart rate exceed 220 minus
your resting heart rate. Perform each rep of each exercise slowly and with perfect technique.
Count three seconds up and three seconds down.
Any type of aerobic exercise can be used for this routine. Some examples are: jumping jacks, jogging
in place, or stair climbing.
Circuit 1
Circuit 2
Body Part Exercise Reps
Chest Bench Press 8-12
Aerobic Exercise 30-60 Seconds
Legs Leg Press 8-12
Aerobic Exercise 30-60 Seconds
Back Seated Lat Rows 8-12
Aerobic Exercise 30-60 Seconds
Legs Seated Calf Raise 8-12
Aerobic Exercise 30-60 Seconds
Trunk Seated Resisted Abdominal Crunch 8-12
Aerobic Excercise 30-60 Seconds
Body Part Exercise Reps
Shoulders Seated Shoulder Press 8-12
Aerobic Exercise 30-60 Seconds
Legs Leg Extension 8-12
Aerobic Exercise 30-60 Seconds
Back Narrow Pulldowns 8-12
Aerobic Exercise 30-60 Seconds
Trunk Seated Low Back Extension 8-12
Aerobic Exercise 30-60 Seconds
Arms Standing Biceps Curl 8-12
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Owner’s Manual
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 between each set and exercise. Focus on
proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the
muscle at the point of full contraction, and resist the movement as you lower the weight. Move
slowly on each rep. Use a pace that would allow you to stop the movement instantly at any
point in the rep. Count two seconds up and four seconds down and work to fatigue during each
set.
Day 1
Day 2
Day 3
Body Part Exercise Sets Reps
Chest Bench Press 2-4 5-8
Decline Bench Press 2-4 5-8
Shoulders Seated Shoulder Press 2-4 5-8
Crossover Seated Rear Deltoid Row 2-4 5-8
Front Shoulder Raise 2-4 5-8
Body Part Exercise Sets Reps
Back Seated Lat Row 2-4 5-8
Narrow Pulldowns 2-4 5-8
Arms Standing Biceps Curl 2-4 5-8
Standing Wrist Curl 2-4 5-8
Triceps Pushdown 2-4 5-8
Lying Triceps Extension 2-4 5-8
Body Part Exercise Sets Reps
Legs Leg Press 2-4 5-8
Leg Extension 2-4 5-8
Standing Leg Kickback 2-4 5-8
Seated Calf Raise 2-4 5-8
Trunk Seated Low Back Extension 2-4 5-8
Seated Resisted Abdominal Crunch 2-4 5-8
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Owner’s Manual
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 - Shoulder Horizontal Adduction (and elbow extension)
Muscles Worked
Pectoralis Major, Deltoids, Triceps
Machine Set-Up
• Adjust the bench to a 45° incline.
• Chest Bar pulleys
• Handgrips
• Attach the clips to the Power Rod®
resistance rods.
Success Tips
• Maintain a 90° angle between your
upper arms and your torso throughout
the motion.
• Keep your chest muscles tight.
• Limit and control your range of motion.
• Keep your knees bent, feet at on the
floor, head back against the bench.
• Keep your shoulder blades pinched
together and maintain good spinal
alignment.
Owner’s Manual
20
Exercises
Chest Exercises
Decline Bench Press - Shoulder Horizontal Adduction (and elbow extension)
Muscles Worked
Pectoralis Major, Deltoids, Triceps
Machine Set-Up
• Adjust the bench to a 45° incline.
• Chest Bar pulleys
• Handgrips
• Attach the clips to the Power Rod®
resistance rods.
Success Tips
• Maintain a 90° angle between your
upper arms and torso at the start of the
motion, and slightly less than 90° at the
finish.
• Keep your knees bent, feet at on the
floor, head back against the bench.
• Do not let your elbows travel behind
your shoulders.
• Keep your shoulder blades pinched
together and maintain good spinal
alignment.
Incline Bench Press - Shoulder Horizontal Adduction (and elbow extension)
Muscles Worked
Pectoralis Major, Deltoids, Triceps
Machine Set-Up
• Adjust the bench to a 45° incline.
• Chest Bar pulleys
• Handgrips
• Attach the clips to the Power Rod®
resistance rods.
Success Tips
• Maintain a 90° angle between your
upper arms and torso at the start of the
motion, and slightly less than 90° at the
finish.
• Keep your knees bent, feet at on the
floor, head back against the bench.
• Do not let your elbows travel behind
your shoulders.
• Keep your shoulder blades pinched
together and maintain good spinal
alignment.
Owner’s Manual
21
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