Bowflex Blaze Owners Manual

Bowflex Blaze Manual

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  • Bowflex Blaze | Owners Manual - Page 1
    The Bowflex® Blaze™ Home Gym Owner's Manual and Fitness Guide PN 001-6902 Rev B (8/2006)
  • Bowflex Blaze | Owners Manual - Page 2
  • Bowflex Blaze | Owners Manual - Page 3
    Storing Your Bowflex® Blaze™ Home Gym 12 Maintenance and Care 12 How to Use Your Machine 13 Accessories and Equipment 13 Using Your Leg Press Belt and Squat Bar Pulleys 14 Define Your Goals 16 Warm Up / Cool Down 17 Chest Exercises 18 Shoulder Horizontal Adduction 18 Bench Press
  • Bowflex Blaze | Owners Manual - Page 4
    Product Specifications: Product Weight Product Dimensions Folded Footprint Workout Area Number of Exercises Power Rod® Resistance Power Rod® Upgradability User Weight Limit 195 lbs. (88 kg) 90" L x 38" W x 83" H (229 cm L x 97 cm W x 211 cm H) 52" L x 38" W x 83" H (132 cm L x 97 cm W x 211 cm H)
  • Bowflex Blaze | Owners Manual - Page 5
    . If you need replacement labels, weight resistance. Use only the Power Rod® unit that came with your Bowflex® Blaze™ p80le0a-sNeAcUalTl�aIL�NUa�Sut(�i6lu2�s8�-R8e4�p5r8e)s.entative at 1- home gym. • Set up and use your Bowflex® Blaze™ • Read the owner's manual and follow it home gym on a hard
  • Bowflex Blaze | Owners Manual - Page 6
    the Lat Tower on your machine for stability. • Keep out of the path of the Power Rod® unit when exercising and make certain that observers also stand clear of the Bowflex® Blaze™ home gym when the Power Rod® unit is in use. • Never move or adjust the seat while sitting on it. Never stand on the seat
  • Bowflex Blaze | Owners Manual - Page 7
    all safety precautions and warning information prior to using your product. Be sure to replace any warning label if damaged, illegible, or missing. If you need replacement labels, please call a Nautilus Representative at 1-800-NAUTILUS (628-8458). Label 1 Label 2 Label 5 Label 3 Label 4 Home Gym 7
  • Bowflex Blaze | Owners Manual - Page 8
    have, or cannot find, or need to replace a warning label please call 1-800-NAUTILUS (1-800-628-8458) to obtain a new label. Label 1: Please make sure all users read, understand, and follow the warning labels on the home gym. See Figure 1 for general use safety label. Location: The warning label in
  • Bowflex Blaze | Owners Manual - Page 9
    bracket. Label 4: See Figure 4 for "Caution" safety label. Stay clear of the leg when folding the leg extension. Location: Back of rear leg of leg extension. Figure 3 Label 5: See Figure 5 for "Caution" safety label. Location: Back of the lower lat tower, below chest bar. Figure 4 Figure 5 9
  • Bowflex Blaze | Owners Manual - Page 10
    the Bowflex® Blaze™ home gym. Bowflex® Blaze™ home gym is the finest home fitness product available, and you're just about to prove it to yourself. Upper Lat Tower Power Rod® Unit Rod Hook Cable Rod Box Chest Bar Pulley Squat Bar Home Gym Lat Cable Storage Bent Lat Bar Lat Bar Pulley Rod Caps
  • Bowflex Blaze | Owners Manual - Page 11
    to one side when connecting and disconnecting the Power Rod® unit from the cables. When You Are Not Using Your Bowflex® Blaze™ Home Gym Disconnect the cables from the Power Rod® unit when you are not using your Bowflex® Blaze™ home gym. Use the rod binding strap included with your machine to bind
  • Bowflex Blaze | Owners Manual - Page 12
    the Assembly Manual for instructions on installing the Leg Extension Seat. Free-Sliding Seat: Remove the Bench, pull out the Seat Rail Knob, give it half a turn and release to place the Seat in a "free sliding" position for Aerobic Rowing. Storing Your Bowflex® Blaze™ Home Gym Folding your Bowflex
  • Bowflex Blaze | Owners Manual - Page 13
    Support Tube Bracket Hooks fully engage with the Roller Tube Spacers. • Always use the supplied Lockout Pin to secure the Leg Extension Pivot Tube to the Rear Leg when not in use. Accessory Basket: The Accessory Basket, which hooks onto the Chest Bar, provides convenient storage for the Squat Bar
  • Bowflex Blaze | Owners Manual - Page 14
    to press back. Squat Bar Pulleys: Used with Squat Harnesses and Squat Bar to perform Squat, Bent Rows and other exercises. Safety: • Always check fasteners, hooks, cables and each workout to functioning. • Remove workout bench and lock seat into closest position to the Power Rod® unit. • Always wear
  • Bowflex Blaze | Owners Manual - Page 15
    fitness components that will help you define your goals and choose your fitness 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 your middle, lower, and upper body. Flexibility is the ability
  • Bowflex Blaze | Owners Manual - Page 16
    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
  • Bowflex Blaze | Owners Manual - Page 17
    We recommend that you warm up by doing light stretching and performing light exercises on the Bowflex® Blaze™ 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
  • Bowflex Blaze | Owners Manual - Page 18
    stablized) Muscles Worked: Pectoralis Major and Anterior Deltoid Bench Position: 45o incline Accessory: Handgrips Pulleys: Chest Bar Success Tips • Maintain a 90-180o angle between your arms and torso during the exercise. • Keep your chest muscles tightened. Limit and control your range of motion
  • Bowflex Blaze | Owners Manual - Page 19
    Chest Exercises Decline Bench Press-Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major, Deltoids, and Triceps START FINISH Bench Position: 45o incline Accessory: Handgrips Pulleys: Chest Bar Success Tips • Maintain a 90o angle between your upper arms and
  • Bowflex Blaze | Owners Manual - Page 20
    stabilized) Muscles Worked: Pectoralis Major and Anterior Deltoid Bench Position: 45o incline Accessory: Handgrips Pulleys: Chest Bar Success Tips • Maintain a 60-90o angle between your upper arms and torso during exercise. • Keep your chest muscles tightened. Limit and control your range of motion
  • Bowflex Blaze | Owners Manual - Page 21
    : Pectoralis Major Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep chest lifted throughout exercise. • Keep knees bent, feet on floor, and your head back against bench. START FINISH Start • Lie flat on your back with your head toward the Power Rod® unit
  • Bowflex Blaze | Owners Manual - Page 22
    Deltoids and Upper Trapezius Bench Position: Removed Accessory: Handgrips Pulleys: Chest Bar Success Tips • Do not swing your arms upward or move your trunk during the motion. • Keep your feet on floor. 22 START FINISH Start • Remove the Bench, straddle the Seat Rail, and face the Power Rod® unit
  • Bowflex Blaze | Owners Manual - Page 23
    Exercises Seated Shoulder Press-Shoulder Adduction (and elbow extension) Muscles worked: Front Deltoids, Upper Trapezius, and Triceps Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Start • Sit on the Bench, facing away from the Power Rod® unit. • Keep your chest up, abs tight,
  • Bowflex Blaze | Owners Manual - Page 24
    Muscles Worked: Upper Trapezius Bench Position: Removed Accessory: Handgrips Pulleys: Chest Bar Success Tips • exercise. • Raise your shoulders evenly. • For variation, try this exercise bent forward slightly from the hips. START FINISH Start • Straddle the Seat Rail, facing the Power Rod
  • Bowflex Blaze | Owners Manual - Page 25
    Trapezius Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Do not lose spinal alignment-keep your chest lifted and head on the Bench. • Keep your knees bent and feet flat on the floor. START FINISH Start • Lie on the bench with your head toward the Power Rod® unit
  • Bowflex Blaze | Owners Manual - Page 26
    : Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Do not lose spinal alignment-keep your chest lifted. • Keep your knees bent and feet flat on the floor. • Keep your spine aligned and a slight arch in your lower back. START FINISH Start • Sit on the Bench, facing the Power Rod
  • Bowflex Blaze | Owners Manual - Page 27
    Minor Bench Position: Flat Bench Forward Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your knees bent and feet flat on the floor. • Keep your spine aligned and a slight arch in your lower back. • Maintain a 90o angle between your forearm and upper arm throughout the exercise. • Do
  • Bowflex Blaze | Owners Manual - Page 28
    Forward Accessory: Handgrips START FINISH Pulleys: Chest Bar Success Tips • Keep your knees bent and feet flat on the floor. • Keep your abdominals tight, and maintain good spinal alignment. • Do not swing arms upward or move trunk during movement. Start • Sit on the bench, facing the Power Rod
  • Bowflex Blaze | Owners Manual - Page 29
    Back Exercises Lying Lat Pulldowns Muscles worked: Latissimus Dorsi, Teres Major, and Rear Deltoids Bench Position: Flat Bench Forward Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your knees bent and feet flat on the floor. Lean your head back against the Bench. • Keep your spine
  • Bowflex Blaze | Owners Manual - Page 30
    and a slight arch in your lower back. START FINISH Start • Grasp the Bent Lat Bar using the wide grip determined by following the directions in the Success Tips, then sit on the bench and face the Power Rod® unit. • Position your thighs directly under the Lat Tower Pulleys. • Sit upright. • Keep
  • Bowflex Blaze | Owners Manual - Page 31
    your arms to move back upward in an arch toward the Power Rod® unit. Lying Narrow Lat Pulldowns Muscles worked: Latissimus Dorsi, Teres Major, Rear Deltoids, and Biceps Bench Position: Flat Bench Forward Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your knees bent and feet flat on
  • Bowflex Blaze | Owners Manual - Page 32
    Back Exercises Seated Lat Rows-Shoulder Extension (and elbow flexion) Muscles Worked: Latissimus Dorsi, Teres Major, Rear Deltoids, and Biceps Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your knees bent and feet flat on the floor. • Do not bend your torso
  • Bowflex Blaze | Owners Manual - Page 33
    , Teres Major, Rear Deltoids, and Biceps Bench Position: Removed Accessory: Squat Bar Attachment Pulleys: Squat Pulley Frame Success Tips • Keep your knees bent and feet flat on the floor. • Do not bend your torso forward. Bend at your hips. • Keep your chest lifted, and maintain spinal alignment
  • Bowflex Blaze | Owners Manual - Page 34
    : Triceps Bench Position: Removed Accessory: Handgrips Pulleys: Lat Tower Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight, and maintain a slight arch in lower back. • Tighten the triceps throughout the exercise, using controlled motion
  • Bowflex Blaze | Owners Manual - Page 35
    Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, and maintain spinal alignment, keeping a very slight arch in your lower back. • Tighten the triceps throughout the exercise, using
  • Bowflex Blaze | Owners Manual - Page 36
    Bench Position: 45o incline Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your upper arm motionless and your wrists straight. • Keep your chest lifted, pinch your shoulder blades together, and maintain a slight arch in lower back. • Tighten the triceps throughout the exercise, using
  • Bowflex Blaze | Owners Manual - Page 37
    : Biceps Bench Position: Removed Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your chest lifted, abs tight, and a very slight arch in your lower back. • Keep your elbows at your sides and your wrists straight. START FINISH Start • Straddle the Seat Rail, facing the Power Rod® unit
  • Bowflex Blaze | Owners Manual - Page 38
    Bench Forward Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your upper arms motionless and your wrists straight throughout the entire exercise. • Keep your chest lifted, spine straight, and a slight arch in your lower back. START FINISH Start • Sit on the Bench, facing the Power Rod
  • Bowflex Blaze | Owners Manual - Page 39
    Arm Exercises Seated Wrist Extension Muscles worked: Forearms Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Move slowly, and keep tension in the back of the forearms at all times. • Keep your chest lifted, trunk muscles tightened, and a very slight arch in your
  • Bowflex Blaze | Owners Manual - Page 40
    simultaneously to save time. START FINISH Start • Sit on the Bench, facing the Power Rod® unit, knees bent, feet together and flat on the Chest Bar. Sit far enough back on the bench to maintain physical and cable tension throughout exercise. • Grasp the Handgrips, palm facing up, and rest your
  • Bowflex Blaze | Owners Manual - Page 41
    : Triceps Bench Position: Removed Accessory: Handgrips Pulleys: Lat Tower Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight, and maintain a slight arch in lower back. • Tighten the triceps throughout the exercise, using controlled motion
  • Bowflex Blaze | Owners Manual - Page 42
    Position: Flat Bench Forward Accessory: Ankle Cuffs Pulleys: Chest Bar Success Tips • Allow exhalation up and inhalation down without exaggerating breathing. • Do not "kick" into the motion, but allow body to slowly initiate movement. • Tighten your abs throughout the entire exercise, relaxing only
  • Bowflex Blaze | Owners Manual - Page 43
    Obliques Bench Position: 45o incline Accessory: Handgrips Pulleys: Chest Bar 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, relaxing only at the end of each set
  • Bowflex Blaze | Owners Manual - Page 44
    Anterior Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your chest lifted, shoulders pinched, abs tight, and a slight arch in your lower back. • This exercise must be performed correctly-failure to do so could result in injury. Use only low weight Rods. • Keep
  • Bowflex Blaze | Owners Manual - Page 45
    the Power Rod® unit. move to a standing position. • Position the Squat Bar across • Keep the pressure through your shoulders. Maintain a grip the middle of the arches in on each side of the Bar. your feet. • Flatten your back, keep your chest up, and position your feet in line with the Cable
  • Bowflex Blaze | Owners Manual - Page 46
    : Flat Bench Forward Accessory: Ankle Cuff Pulleys: Chest Bar Success Tips • Keep your chest lifted, spine aligned, abs tight, and a very slight arch in your lower back. • Keep your upper thigh motionless throughout this exercise. START FINISH Start • Sit on the Bench, facing the Power Rod® unit
  • Bowflex Blaze | Owners Manual - Page 47
    in the cables. Action • Slowly rotate your foot outward away from Power Rod® unit. • While maintaining tension, slowly return to the Start position. Standing Hip Extension-(knee flexed) Muscles worked: Gluteus Maximus Bench Position: Removed Accessory: Ankle Cuff Pulleys: Chest Bar Success Tips
  • Bowflex Blaze | Owners Manual - Page 48
    Leg Exercises Standing Hip Extension-(knee stabilized) Muscles worked: Gluteus Maximus; Biceps Femoris; Semimembranosus; Semitendinosus Bench Position: Removed Accessory: Ankle Cuff Pulleys: Chest Bar Success Tips • Keep your chest lifted, spine aligned, abs tight, and a very slight arch in your
  • Bowflex Blaze | Owners Manual - Page 49
    your trunk (toward the Power Rod® unit)- position. do not lock your knee. • You may hold onto the Bench for added stability. Seated Hip Abduction Muscles worked: Piriformis and Gluteus Maximus Bench Position: Flat Bench Forward Accessory: Ankle Cuff Pulleys: Chest Bar Success Tips • Keep your
  • Bowflex Blaze | Owners Manual - Page 50
    Bench Position: Removed Accessory: Ankle Cuff Pulleys: Chest Bar 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. START FINISH Start • Stand to one side of the Seat Rail, facing the Power Rod
  • Bowflex Blaze | Owners Manual - Page 51
    Leg Exercises Leg Press-Hip and Knee Extension Muscles Worked: Quadriceps, Gluteus Maximus and Adductor muscle groups Bench Position: Removed Accessory: Leg Press Belt Pulleys: Chest Bar Success Tips • Generate the force for the leg press by mentally directing your pushing/ pressing effort through
  • Bowflex Blaze | Owners Manual - Page 52
    Bench Position: Leg Extension Seat Accessory: None Pulleys: Leg Extension Leg Extension: Engaged Success Tips • Make sure you straighten your legs under control, do not allow your knees to hyper-extend. • Keep your chest your hips under the upper roller pads . lifting from the bench. • Point your
  • Bowflex Blaze | Owners Manual - Page 53
    Muscle Chart Sternocleidomastoid Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Brachioradialis Pronator Teres Flexor Carpi Radialis Tensor Fasciae Latae Iliopsoas Pectineus Rectus Femoris Vastus
  • Bowflex Blaze | Owners Manual - Page 54
    Does Not Cover • A Bowflex® Blaze™ home gym purchased for commercial or institutional use. • Damage due to use by persons who weigh more than 300 pounds (136 kg). • Damage due to abuse, accident, failure to follow instructions or warnings in the Owner's Manual, misuse, mishandling, accident or
  • Bowflex Blaze | Owners Manual - Page 55
    Bowflex® Blaze™ Home Gym Warranty Registration $99,999 $100,000 - $149,999 Over $150,000 What other types of exercise equipment do you own? Did you receive this item as a gift? Yes No Name Vancouver, Washington, USA 98683. Bowflex, Blaze, Power Rod and the Bowflex and Nautilus logos are either
  • Bowflex Blaze | Owners Manual - Page 56
    Power Rod® resistance rods Warranties Do Not Cover • A Bowflex® Blaze™ home gym purchased for commercial or institutional use. • Damage due to use by persons who weigh more than 300 pounds (136 kg). • Damage due to abuse, accident, failure to follow instructions or warnings in the Owner's Manual
  • Bowflex Blaze | Owners Manual - Page 57
    dietary program. Please consult your physician before beginning any fitness or dietary program. Some of the names of the exercises listed in this program have been changed in order to match the names of the exercises in this manual. The exercises themselves have not been changed, in order N FASO
  • Bowflex Blaze | Owners Manual - Page 58
    you consume, and drink plenty of ice-cold water. Before starting the exercise routine you must be familiar with your Bowflex® home gym. You should experiment with finding the proper amount of resistance to use on each exercise. You should be able to perform 8 repetitions, but not more than 12
  • Bowflex Blaze | Owners Manual - Page 59
    18 workouts (3 per week) on the Bowflex® machine. Bowflex® equipment was a significant part of the results. The exercises performed on to exercise very intensely on the Bowflex® machine and adhere to a strict eating plan. In return, you'll get simple exercise instructions, specific menus to use, and
  • Bowflex Blaze | Owners Manual - Page 60
    to follow the instructions in the next section. Enter your starting weight on the RESULTS SUMMARY SHEET provided. Circumference of Body Parts: For an body parts. This will tell you where the fat is shrinking and what areas are toning up. Use a plastic tape to measure the following: 1) Upper arms
  • Bowflex Blaze | Owners Manual - Page 61
    elbow flexed 90 degrees and locate the center of the back of the upper arm midway between the shoulder and the elbow. Relax arm at your front side of the right thigh, midway between the hip and knee joints. Chest Stand relaxed. Pick up a diagonal skinfold over the right pectoralis muscle, midway
  • Bowflex Blaze | Owners Manual - Page 62
    Use these figures on the following chart to determine your body-fat percentage and enter the number on the line below. Starting body-fat percentage Men Chest make your after photos the same size as your previous ones. This way, your height in both sets of photos is equal and more valid comparisons can be made
  • Bowflex Blaze | Owners Manual - Page 63
    Determining Your Body Fat To Use The Nomogram: 1) Locate the sum of your three skinfolds and Raven, P.B. A nomogram for the estimate of percent body fat from generalized equations. Research Quarterly for Exercise and Sport, 52:380-384, 1981. Age in Years Sum of Three Skinfolds (mm) 130 125 120
  • Bowflex Blaze | Owners Manual - Page 64
    Information Here: (Pounds or Kilograms) Before Body Weight Fat Percentage x = Body Fat Weight Body Weight Weight of Body Fat Lean-Body Weight - = Use the Same Factors to Calculate After Six Weeks. Body Weight Body Weight After Fat Percentage Body Fat Weight x = Weight of Body Fat
  • Bowflex Blaze | Owners Manual - Page 65
    Summary Sheet Name Height Weight Before Weight After Age Weight Loss Muscle Gain Fat Loss Please follow the instructions in the " results, please send to: Bowflex Results, 16400 SE Nautilus Dr., Vancouver, Washington USA. 98683. Or you may fax this sheet to Bowflex Results at 1-360-694-7755
  • Bowflex Blaze | Owners Manual - Page 66
    to a minimum, no longer than 30 seconds. No workout should take more than 30 minutes to complete. Perform each workout three days a week. Exercise Sets Reps Leg Curl 1 8-12 Leg Extension 1 8-12 Leg Press 1 8-12 Bench Press 1 8-12 Lying Biceps Curl 1 8-12 Lying Shoulder Pullover
  • Bowflex Blaze | Owners Manual - Page 67
    plan, and a superhydration routine. Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Detailed menus and food choices are included later in this manual. If you must vary from the menu items, try to keep the body well rested, no other exercises or activities are allowed during the six-week
  • Bowflex Blaze | Owners Manual - Page 68
    Superhydrate Your System Drinking plenty of water is essential to the success of this program. Drinking the recommended amount of water can seem like a challenge at first. Stick with it. Carry a large sports bottle or similar item with you throughout the day. After several weeks, you will find that
  • Bowflex Blaze | Owners Manual - Page 69
    The Eating Plan The menus in the Bowflex® eating plan are designed for maximum fat-loss effectiveness and nutritional value. For best results, follow them exactly. Every attempt has been made to utilize current popular brand names and accurate calorie counts, which are listed in the menus. But as
  • Bowflex Blaze | Owners Manual - Page 70
    The Eating Plan - US Measurements Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee® (frozen) (210) 3/4 oz. light cream cheese (45) 1/2 C. orange juice,
  • Bowflex Blaze | Owners Manual - Page 71
    The Eating Plan - Metric Measurements* Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee® (frozen) (210) 21 g light cream cheese (45) 120 ml
  • Bowflex Blaze | Owners Manual - Page 72
    items will depend on your specific selections. Review your choices and adjust the shopping list accordingly. It may be helpful for you to photocopy this list each week before doing your shopping. Staples Orange juice, skim milk, whole-wheat bread, Promise Ultra® Vegetable Oil Spread, Italian fat
  • Bowflex Blaze | Owners Manual - Page 73
    people who are used to drinking regular problem. Teenagers require significantly more calories each day than 1500, which is the highest level. Check with a registered dietician (RD) for appropriate recommendations. Your teenage son and daughter, however, could follow the Bowflex® exercise routines
  • Bowflex Blaze | Owners Manual - Page 74
    - and I encourage you to do so - to your weekly fitness schedule. For now, follow the plan exactly as directed. Q. What happens after six weeks? How do -cold water each day. Continue your Bowflex® exercise routine at the highest level. Perform the same 10 exercises three times per week. Try to get
  • Bowflex Blaze | Owners Manual - Page 75
    Routine 2 1. Leg Curl 2. Leg Extension 3. Standing Lateral Shoulder Raise 4. Seated Shoulder Press 5. Rear Deltoid Row 6. Decline Press 7. Reverse Curl 8. Seated Triceps Extension 9. Low Back Extension 10. Abdominal Crunch Look in your Bowflex® Owner's Manual for descriptions of the new exercises
  • Bowflex Blaze | Owners Manual - Page 76
    76
  • Bowflex Blaze | Owners Manual - Page 77
    of this chart to continue your exercise log. EXERCISE Bench Sets Reps Resistance Sets Reps Resistance DATE DATE 2 10, 9 120, 130 Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps
  • Bowflex Blaze | Owners Manual - Page 78
    78
  • Bowflex Blaze | Owners Manual - Page 79
    number of your machine and the date of purchase available when you contact the appropriate Nautilus, Inc. office listed below. WORLDWIDE CUSTOMER SERVICE • NORTH AMERICA OFFICE Nautilus, Inc. World Headquarters 16400 S.E. Nautilus Drive Vancouver, Washington, USA 98683 Phone: 800-NAUTILUS e-mail
  • Bowflex Blaze | Owners Manual - Page 80
    ©2006 Nautilus Inc. All rights reserved. 16400 SE Nautilus Dr., Vancouver, Washington, USA 98683. 1-800-NAUTILUS www.nautilus.com Bowflex, Blaze, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus, Inc. Printed in China
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PN 001-6902 Rev B
(8/2006)
The Bowflex
®
Blaze
™
Home Gym
Owner’s Manual
and Fitness Guide
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