Bowflex PR3000 User Manual

Name: Bowflex PR3000
Brand: Bowflex
SKU: 1253310
Rating: 4.5 (2 reviews)

4.5 (2)

PR3000 Home Gym

Owner’s Manual

Nautilus®

Bowflex®

Schwinn® Fitness

StairMaster®

Universal®

Nautilus Institute®

001-7278-061308A

Table of Contents

Specifications...........................................................................	2
Important Safety Instructions................................................	3
Safety Warning Labels and Serial Number..................	4
Features and Use......................................................................	6
How Often Should You Exercise.....................................	6
What to Wear.....................................................................	6
Stretching...........................................................................	6
Power Rod® Resistance.................................................	8
Adjusting and Understanding the Resistance..............	8
Connecting the Power Rod® Unit to the Cables.........	8
Safety..................................................................................	8
When You Are Not Using Your Home Gym....................	8
Maintenance and Care of Your Gym..............................	8
Accessories and Equipment...........................................	9
Workouts..................................................................................	10
Define Your Goals............................................................	10
Design Your Program......................................................	11
Twenty Minute Better Body Workout..........................	12
Advanced General Conditioning...................................	12
Twenty Minute Upper/Lower Body..............................	13
Body Building...................................................................	14
Circuit Training - Anaerobic/Cardiovascular..............	15
True Aerobic Circuit Training........................................	16
Stength Training..............................................................	17
Exercises.................................................................................	18
Bench Press.....................................................................	18

Decline Bench Press......................................................	18
Incline Bench Press........................................................	19
Crossover High Rear Delt Rows...................................	19
Seated Shoulder Press..................................................	20
Shoulder Shrug................................................................	20
Lateral Shoulder Raise...................................................	21
Shoulder Rotator Cuff - (Internal).................................	21
Shoulder Rotator Cuff - (External)................................	22
Standing Low Back Extension......................................	22
Narrow Pulldowns with Hand Grips............................	23
Stiff Arm Pulldowns........................................................	23
Reverse Grip Pulldown with Hand Grips.....................	24
Triceps Pushdown...........................................................	24
Triceps Extension............................................................	25
Seated Biceps Curl.........................................................	25
Triceps Kickback.............................................................	26
Seated (Resisted) Abdominal Crunch..........................	26
Trunk Rotation..................................................................	27
Leg Extension...................................................................	27
Squat.................................................................................	28
Standing Hip Extension..................................................	28
Standing Hip Abduction.................................................	29
Standing Hip Adduction.................................................	29
Standing Leg Kickback...................................................	30
Standing Calf Raise.........................................................	30
Contacts...................................................................................	31

Specifications

Physical Dimensions
Length (not in use)............................................	63”(160cm)	Box Weight..............................................	174 lbs. (79kg)
Length (maximum in use).................................	96”(244cm)	Box Dimensions................................	54”l x 28”w x 9”h
Width (in use and not in use)..........................	78”(198cm)		(137cm x 71cm x 23cm)
Height..................................................................	82”(208cm)	Capacities
Weight .........................................................	157 lbs. (71kg)	Maximum Weight Capacity.................	300 lbs. (158kg)

Patent Information: This product may be covered by US and Foreign Patents and Patents Pending. See Product for more information.

Owner’s Manual

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.

Read and understand all Warnings on this machine.

•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.

•Examine this machine for loose parts or signs of wear. Monitor all cables and belts and their connections.

Contact Nautilus Customer Service for repair information.

•Maximum user weight limit: 300 lbs. (136kg). Do not use if you are over this weight.

•This machine is for home use only.

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

•Set up and operate this machine on a solid, level, horizontal surface.

•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.

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.

3 4

NOTE: Power Rod® Unit removed for clarity.

	Type	Description
1	WARNING	* Misuse or abuse of this equipment may lead to serious injury.

*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.

Owner’s Manual

Important Safety Instructions

	Type	Description
2	CAUTION	Before each use check all snap hooks, cables and pulleys for wear and proper function.
		Tighten all fasteners as necessary.
	MISE EN GARDE	Avant chaque utilisation, vérifiez le fonctionnement de tous les mousquetons, câbles et
		poulies. Serrez bien toutes les fixations au besoin.
	VORSICHT	Überprüfen Sie alle Karabinerhaken, Kabel und Rollen vor jeder Benutzung auf Abnutzung-
		serscheinungen und Fehlfunktionen. Ziehen Sie alle Befestigungselemente ordnungsgemäß
		an.
	PRECAUCIÓN	Antes de cada uso, revise todos los cierres a presión, cables y poleas para asegurarse de
		que no estén desgastados y que funcionan correctamente. Apriete todos los sujetadores
		según sea necesario.
3	NOTICE	Engineered in the USA, Made in China
4	WARNING	The Maximum User Weight for this machine is 300 pounds (136 KG). This machine is for
		Home use only.
	WARNUNG	Das Maximale Belastungsgewicht für diese Maschine beträgt 136 kg. Dieses Gerät ist nur
		für die nutzung im Heimbereich fregegeben.
	AVERTISSEMENT	Le poids maximum de l’utilisateur pour cette machine est de 136 kg (300 liveres). Cet équipe-
		ment est destiné à un usage privé uniquement.
	ADVERTENCIA	El peso máximo para el usario de esta Máquina es de 136 kg (300 libras). Este equipamiento
		sólo se puede utilizar en el hogar.
5	Serial Number	Record serial number on Contacts page at end of this manual.
6	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 movibles.

Owner’s Manual

Features and Use

Consult your physician before starting any exercise program.

If you have not exercised recently, are pregnant, have a heart condition, or any physical limitation, consult with your physician before you use your machine. If you experience tightness in your chest, an irregular heartbeat, shortness of breath, feel faint, lightheaded or dizzy, or have any pain, STOP and consult your physician immediately.

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 don’t 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. Warm muscles respond better to exercises.

•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

	E
	G
F	C

A	Rear Lat Cross Bar		F	Leg Attachment

B	Power Rod® Unit		G	Seat Assembly

C	Rod Box		H	Chest Bar

D	Squat Pulley Frame		I	Lat Cross Bar with Pulleys

E	Standing Platform

		7

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".

Adjusting and Understanding the Resistance

The Bowflex® PR3000 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.

50	30	10	10	5
50	30	10	10	5

Safety

When connecting the Power Rod® unit to the cable hooks and disconnecting them, do not stand so that you are looking directly over the top of the rods.

Stand off to the side, so that if a rod is accidentally released, you will not be struck by it.

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.

Clean the bench with a non-abrasive household cleaner after each use. This will keep it looking new. Do not use automotive cleaner, which can make the bench too "slick".

Review all warning notices. 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 shall be replaced immediately or the equipment removed from service until the repair is made. Only manufacturer supplied components shall be used to maintain/repair the equipment.

If you have any questions regarding your Bowflex® home gym, call the Nautilus® Customer Service Department at 1-800-NAUTILUS (1-800-628-8458).

When You Are Not Using Your Home Gym

Disconnect the cables from the Power Rod® unit when your are 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.

Owner’s Manual

Features and Use

Accessories and Equipment

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.

Ankle Cuff Grip: The cuff opening can be made larger to accommodate the ankle. Place your hand in the cuff and slide it away from the grip. Insert your foot or ankle and tighten by sliding the grip back toward the cuff.

Foot Grip: Slip your foot through the cuff of the handle and slide the foam grip against the top of your foot.

Shoulder Grip: Spread open the cuff and slide the grip up your arm, tightening the grip around your shoulder by pulling the handle toward the cuff.

Additional Accessories

For additional accessories for your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www.bowflex.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.

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

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