Bowflex Classic Home Gym User Manual

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

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