Bowflex Classic Home Gym User Manual

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Classic Home Gym

Owner’s Manual

English

Nautilus® Bowflex® Schwinn® Fitness Universal

003-3211.101512.D

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

Aerobic Rowing ........................................... 21

Bench Press ................................................ 21

Decline Bench Press ..................................

Incline Bench Press ................................... 22

Seated Shoulder Press .............................. 23

Front Shoulder Raise .................................. 23

Scapular Retraction ................................... 24

Crossover Seated Rear Deltiod Rows ..... 24

Seated Low Back Extension ..................... 25

Narrow Pulldowns ...................................... 25

Stiff Arm Pulldowns .................................... 26

Seated Lat Rows ......................................... 26

Reverse Grip Pulldown ............................. 27

Standing Wrist Curl .................................... 27

Triceps Pushdown ...................................... 28

Lying Triceps Extension ............................. 28

Standing Biceps Curl .................................. 29

Trunk Rotation.............................................. 29

Seated (Resisted) Abdominal Crunch ..... 30

Leg Press ...................................................... 30

Leg Extension .............................................. 31

Seated Calf Raise ........................................ 31

Seated Hip Adduction ................................ 32

Seated Hip Abduction ................................ 32

Standing Leg Kickback .............................. 33

100% Satisfaction Guarantee ............................. 35

Contacts.................................................................. 36

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)

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).

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)

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 Service for replacement stickers.

• Children must not be let on or near to this machine. Moving parts and other features

of the machine can be dangerous to children.

• Not intended for use by anyone under 14 years of age.

• 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. Inspect all cables, pulleys and their connections, making sure they are properly secured and attached, and show no signs of visible wear or damage. Contact Nautilus 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.

Customer

• Do not wear loose clothing or jewelry. This machine contains moving parts. Do not

put fingers or other objects into moving parts of the exercise equipment.

• 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. Keep any bystanders

movement path during operation.

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

Type Description

1* CAUTION Before each use check all snap hooks, cables and pulleys for

MISE EN GARDE Avant chaque utilisation, vériez 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.

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.

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 and try to follow the schedule.

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.

Owner’s Manual

Features and Use

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

Unit

Owner’s Manual

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 nominal 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].

Note: Power Rod® Resistance Rods are manufactured using nylon composite material. The weight resistance measurements are estimates and resistance can vary based on environmental and usage patterns and other factors. Rod resistance will normally degrade over time and after extensive usage. If you have any questions regarding the resistance of your Power Rod® Resistance Rods, contact our Bowflex® Customer Service department for assistance.

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.

50 50

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

Owner’s Manual

Features and Use

The Workout Bench

Your Bowﬂ ex® home gym has a number of seat and bench positions: Flat bench, 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 two 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.

45° Incline Bench

Start with a ﬂ at 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 Bowﬂ ex® 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”.

This product, its packaging, and components contain chemicals known to the State of California to cause cancer, birth defects, or reproductive harm. This Notice is provided in accordance with California’s Proposition 65. If you would like additional information, please refer to our Web site at www.nautilus.com/prop65.

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 Device into the seat rail can cause

injury.

Do not stand on the base below the Seat Rail when you lift or lower it. This can

cause injury.

Always use two hands to lift and lower the Seat Rail. Bend at the knees when you lift or lower the Seat Rail. Failure to use correct lifting procedure can cause

injury.

Do not try to exercise when the seat rail is in the folded position.

Do not move the machine without aid.

Injury to you or damage to the machine can

occur.

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).

Owner’s Manual

Features and Use

Accessories and Equipment

Always inspect for wear prior to use.

Handgrips

After ﬁ tting the handgrips ﬁ rmly 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.bowﬂ ex.com.

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.

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

• TrainingFrequency:The number of

times you train per week. We recommend daily activity but not daily training of the same muscle group.

• TrainingIntensity:The amount of

resistance used during your repetition.

Owner’s Manual

• TrainingVolume:The number of repetitions and sets performed.

• RestIntervals: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

• IsolateMuscleGroups: Focus work on speciﬁc muscle groups.

• ProgressiveLoading: 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.

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: 4 days per week (M-T-Th-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

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 benets. 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

Owner’s Manual

Workouts

Body Building

Frequency: 6 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

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

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

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

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.

Owner’s Manual

Exercises

Aerobic Rowing

Muscles worked

Pectoralis Major; Anterior Deltoids

Machine Set-Up

• Remove bench and seat rail knob

• Chest Bar pulleys

• Hand Grips

• Attach the clips to the resistance rods

Success Tips

• Maintain good spinal alignment. Keep

chest lifted.

• Bend from the hip during movement,

not from the waist.

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

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

Exercises

Shoulder Exercises

Seated Shoulder Press - Shoulder Adduction (and elbow extension)

Muscles Worked

Front Deltoids, Upper Trapezius, Triceps

Machine Set-Up

• Adjust to Flat Bench position

• Chest Bar pulleys

• Handgrips

• Attach the clips to the Power Rod®

resistance rods

Success Tips

• Keep your knees bent and your feet at

on the ﬂoor.

• Do not increase the arch in your lower

back as you raise your arms, but keep your spine steady and tight.

• Keep your abdominals tight and

maintain good spinal alignment.

• Keep tension in your front shoulder

muscles when you return to the starting position.

Front Shoulder Raise - Shoulder Flexion (elbow stabilized)

Muscles Worked

Front and Middle Deltoids

Machine Set-Up

• Adjust to Flat Bench position.

• Chest Bar pulleys

• Handgrips

• Attach the clips to the Power Rod®

resistance rods.

Success Tips

• Keep your abdominals tight and

maintain good spinal alignment with a slight arch in your lower back.

• Keep your knees bent and your feet at

on the ﬂoor.

• Do not increase the arch in your lower

back as you raise your arms, but keep your spine steady and tight.

• Your arms may be moved alternately or together.

Owner’s Manual

Shoulder Exercises

Scapular Retraction

Muscles Worked

Middle Trapezius, Rhomboids

Machine Set-Up

• Adjust to Flat Bench position.

• Chest Bar pulleys

• Handgrips

• Attach the clips to the Power Rod®

resistance rods.

Success Tips

• Do not lose your spinal alignment.

• Keep your chest lifted.

• Keep your knees bent and your feet

ﬂat on the ﬂoor.

• Keep your spine aligned and a slight

arch in your lower back.

• Do not use your arm muscles for this

movement.

Exercises

Crossover Seated Rear Deltoid Rows

Muscles Worked

Rear and Middle Deltoids, Posterior,

Rotator Cuff, Upper Latissimus, Teres Major, Trapezius, Rhomboids

Machine Set-Up

• Adjust to Flat Bench position.

• 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 throughout the motion.

• Keep your knees bent and your feet at

on the ﬂoor.

• To work one arm at a time place the nonworking hand on the bench to stabilize.

• Keep your shoulder blades pinched

together and maintain good spinal alignment.

Owner’s Manual

Back Exercises

Seated Low Back Extension

Muscles Worked

Lower Trapezios

Machine Set-Up

• Adjust to Flat Bench position.

• Chest Bar pulleys

• Handgrips

• Attach the clips to the Power Rod®

resistance rods.

Success Tips

• Keep your knees bent and your feet

ﬂat on the ﬂoor.

• Pivot at torso only.

• Keep your chest lifted and maintain

spinal alignment.

• Keep arms crossed with hand grips

looped onto forearm.

• Release your shoulder blades at the

top of each rep.

• Initiate each new rep by depressing

your shoulder blades.

Narrow Pulldowns

Exercises

Muscles Worked

Latissimus Dorsi, Teres Major, Rear

Deltoids, Biceps

Machine Set-Up

• Adjust to Flat Bench position.

• Top Cross Bar pulleys

• Handgrips

• Attach the clips to the Power Rod®

resistance rods.

Success Tips

• Keep your knees bent and your feet

ﬂat on the ﬂoor.

• Keep your spine aligned, abs tight

and a slight arch in your lower back.

• Keep your lats tightened throughout

the exercise.

• Release your shoulder blades at the

top of each rep.

• Initiate each new rep by depressing

your shoulder blades.

Owner’s Manual

Exercises

Back Exercises

Stiff Arm Pulldowns

Muscles Worked

Latissimus Dorsi, Teres Major, Rear Deltoids,

Biceps

Machine Set-Up

• Adjust to Flat Bench position.

• Top Cross Bar pulleys

• Handgrips

• Attach the clips to the Power Rod®

resistance rods.

Success Tips

• Keep your knees slightly bent and your

feet ﬂat on the ﬂoor.

• Keep your spine aligned, abs tight and a

slight arch in your lower back.

Seated Lat Rows - Shoulder Extension (and elbow ﬂexion)

Muscles Worked

Latissimus Dorsi, Teres Major, Rear Deltoids,

Biceps

Machine Set-Up

• Adjust to Flat Bench position.

• Chest Bar pulleys

• Handgrips

• Attach the clips to the Power Rod®

resistance rods.

Success Tips

• Keep your knees bent and your feet at

on the ﬂoor.

• Do not bend your torso forward.

• Keep your chest lifted and maintain

spinal alignment.

• Release your shoulder blades at the top

of each rep.

• Initiate each new rep by depressing

your shoulder blades.

Owner’s Manual

Exercises

Back Exercises

Reverse Grip Pulldown

Muscles Worked

Lower Trapezius

Machine Set-Up

• Adjust to Flat Bench position.

• Chest Bar pulleys

• Handgrips

• Attach the clips to the Power Rod®

resistance rods.

Success Tips

• Keep your knees bent and your feet at

on the ﬂoor.

• Keep your spine aligned, abs tight and a

slight arch in your lower back.

• Keep your lats tightened through this

exercise.

• Release your shoulder blades at the

top of each rep.

• Initiate each new rep by depressing

your shoulder blades.

Arm Exercises

Standing Wrist Curl

Muscles Worked

Biceps, Forearms

Machine Set-Up

• Remove the bench

• Chest Bar pulleys

• Handgrips

• Attach the clips to the Power Rod®

resistance rods

Success Tips

• Keep your chest lifted, trunk muscles

tight and a very slight arch in your lower back.

• Move slowly, keeping tension in the

front of your forearms at all times.

• Keep your knees slightly bent and your

feet ﬂat on the ﬂoor.

• Do not increase or decrease the bend

in your elbow during this exercise. Keep all motion in the wrist.

• Do not rock your body back and forth

during the wrist motion.

Owner’s Manual

Exercises

Arm Exercises

Triceps Pushdown - Elbow Extension

Muscles Worked

Triceps

Machine Set-Up

• Remove the bench.

• Top Cross Bar pulleys

• Handgrips

• Attach the clips to the Power Rod®

resistance rods.

Success Tips

• Keep your upper arms motionless and

your wrists straight.

• Keep your chest lifted, abs tight and

maintain a slight arch in your lower back.

• Keep your knees slightly bent and your

feet ﬂat on the ﬂoor.

• Use a controlled motion and tighten

your triceps throughout the exercise.

Lying Triceps Extension - Elbow Extension

Muscles Worked

Triceps

Machine Set-Up

• Adjust to Flat Bench position.

• Chest Bar pulleys

• Handgrips

• Attach the clips to the Power Rod®

resistance rods.

Success Tips

• Keep your knees bent and your feet at

on the ﬂoor.

• Lay your head back against the bench.

• Keep your chest lifted, shoulders

pinched together and a very slight arch in your lower back.

• Keep your upper arms and shoulders

motionless and your wrists straight.

• Use a controlled motion and tighten

your triceps throughout the exercise.

Owner’s Manual

Exercises

Arm Exercises

Standing Biceps Curl - Elbow Flexion (in supination)

Muscles Worked

Biceps

Machine Set-Up

• Remove the bench.

• Chest Bar pulleys

• Handgrips

• Attach the clips to the Power Rod®

resistance rods.

Success Tips

• Keep your chest lifted, abs tight and a

very slight arch in your lower back.

• Keep your knees slightly bent and your

feet ﬂat on the ﬂoor.

• Keep your elbows at your sides and

your wrists straight.

Abdominal Exercises

Trunk Rotation

Muscles Worked

Rectus Abdominus, Obliques, Serratus Anterior

Machine Set-Up

• Adjust to Flat Bench position.

• Chest Bar pulleys

• Handgrips

• Attach the clips to the Power Rod®

resistance rods.

Success Tips

• Keep your chest lifted, shoulders

pinched, abs tight and a slight arch in your lower back.

• Use only low weight Rods.

• Keep all motion in your torso.

• Move only as far as your muscles let

you. Do not use momentum to increase your range of motion.

Failure to perform this exercise

correctly could result in injury. Use

only low resistance rods.

Owner’s Manual

Exercises

Abdominal Exercises

Seated (Resisted) Abdominal Crunch - Spinal Flexion

Muscles Worked

Rectus Abdominus, Obliques

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

• Do not lift your head or chin. Your head

should follow the rib motion rather than lead it.

• Maintain normal neck posture.

• Tighten your abs throughout the entire

exercise and relax only at the end of each set.

• Move slowly to eliminate momentum.

• Exhale during the upward movement

and inhale during the downward movement.

Leg Exercises

Leg Press

Muscles Worked

Gluteus Maximus

Machine Set-Up

• Remove the bench and seat rail knob

• Chest Bar pulleys

• Leg Press Belt

• Attach the clips to the Power Rod®

resistance rods

Success Tips

• Keep your chest lifted, spine aligned, abs

tight and a very slight arch in your lower back.

• Bend from hip during movement, not

from waist.

Owner’s Manual

Exercises

Leg Exercises

Leg Extension

Muscles Worked

Quadriceps

Machine Set-Up

• Adjust to Flat Bench position.

• Leg Extension pulleys

• Attach the clips to the Power Rod®

resistance rods.

Success Tips

• Use slow, controlled motion. Do not

kick into the extension.

• Do not let your knees rotate outward

during the exercise. Keep your kneecaps pointing up and straight forward.

Seated Calf Raise

Muscles Worked

Gastrocnemius, Soleus

Machine Set-Up

• Remove bench and seat rail knob.

• Chest Bar pulleys

• Leg Press Belt

• Attach the clips to the Power Rod®

resistance rods.

Success Tips

• Keep your chest lifted, spine aligned, abs

tight and a very slight arch in your lower back.

• Do not bend from hip or waist during

movement.

• Push with end of foot to fully extend

leg.

Owner’s Manual

Exercises

Leg Exercises

Seated Hip Adduction

Muscles Worked

Adductor Longus, Gluteus Medius

Machine Set-Up

• Adjust to Flat Bench position

• Chest Bar pulleys

• Handgrips

• Attach the clips to the Power Rod®

resistance rods

Success Tips

• Do not cross the attached leg in front of the stabilized leg.

• Keep your abs tight and do not lift your

hips or excessively arch your back.

• Keep your spine straight and your hips

level. Do not raise your hips during the motion.

• Use only a small range of motion.

Seated Hip Abduction

Muscles Worked

Piriformis, Gluteus Maximus

Machine Set-Up

• Adjust to Flat Bench position.

• Chest Bar pulleys

• Handgrips

• Attach the clips to the Power Rod®

resistance rods.

Success Tips

• Keep your spine straight and your hips

level. Do not raise your hips during the motion.

• Use only a small range of motion.

• Keep your hips motionless throughout

this exercise.

Owner’s Manual

Exercises

Leg Exercises

Standing Leg Kickback - Hip and Knee Extension

Muscles Worked

Gluteus Maximus

Machine Set-Up

• Adjust to Flat Bench position.

• Chest Bar pulleys

• Handgrips

• Attach the clips to the Power Rod®

resistance rods.

Success Tips

• Keep your chest lifted, spine aligned, abs

tight and a very slight arch in your lower back.

• Do not bend from your waist or lower

back.

• Hold on to Lat Tower for stability.

• Keep stabilizer foot on foot plate.

Owner’s Manual

WORKOUT LOG

EXERCISE DATE: DATE: DATE: DATE: DATE: DATE:

Bench Press

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

10, 9

120, 130

Owner’s Manual

100% Satisfaction Guarantee

We want you to know that your Power Rod® Home Gym machine is a superior product. Your satisfaction is guaranteed. If, for any reason, you are not 100% satisﬁed with your Power Rod machine, please follow the instructions below to return your merchandise and receive a refund of the purchase price, less shipping and handling.

This Power Rod® Home Gym Satisfaction Guarantee applies only to merchandise purchased by consumers directly from Nautilus, Inc. This guarantee does not apply to sales made by dealers or distributors.

1. Call a Power Rod® Home Gym Representative at 1-800-NAUTILUS (1-800-628-8458) for a

Return Authorization Number (RMA). An RMA will be granted if:

a. The Bowﬂex® Power Rod® Home Gym exercise machine was purchased directly from Nautilus, Inc. b. The request to return the product is within 6 weeks of the delivery date of your merchandise.

2. If an RMA is granted, the following instructions will prevent delays in the processing of

your refund.

a. The merchandise must be returned to the address given to you at the time of the Return

Authorization Call.

b. All returned merchandise must be properly packaged in good condition, preferably in the original boxes. c. The exterior of the boxes should be marked clearly with:

• Return Authorization Number

• Your Name

• Your Address

• Your Phone Number

d. Additionally, a piece of paper with your name, address and phone number or copies of your original invoice should be placed in each box of merchandise. e. Your RMA number is time sensitive. Your shipment must be post marked within two weeks from the date the Power Rod® Home Gym Representative issued the Return Authorization Number.

Home Gym

 NOTE: You are responsible for return shipping and for any damage or loss to merchandise that occur during return shipment. Nautilus recommends that you obtain tracking numbers and insure your shipment.

UnauthorizedReturns

Nautilus, Inc. denes an unauthorized return as any merchandise returned to our facilities without a valid and current Return Merchandise Authorization (RMA) number issued by Nautilus. Failure to

properly mark packages with a valid RMA number, or allowing an RMA number to expire, will cause

Nautilus, Inc. to consider a return unauthorized. Any merchandise returned without a RMA number will not be subject to a refund or credit and Nautilus will discard the product. The customer assumes all shipping and handling charges for any unauthorized return.

Owner’s Manual

Nautilus, Inc., (800) NAUTILUS / (800) 628-8458, www.NautilusInc.com - Customer Service: North America (800)

Nautilus® Bowflex® Schwinn® Fitness Universal®

Bowflex Classic Home Gym User Manual

Specifications and Main Features

Frequently Asked Questions

User Manual