Bowflex PR1000 Owners Manual

Bowflex PR1000 Manual

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  • Bowflex PR1000 | Owners Manual - Page 1
    ® ® PR1000 Home Gym Owner's Manual Nautilus® 001-7275.050110.E Bowflex® Schwinn® Fitness Universal®
  • Bowflex PR1000 | Owners Manual - Page 2
    the Resistance 8 Connecting the Power Rod® Unit 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
  • Bowflex PR1000 | Owners Manual - Page 3
    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
  • Bowflex PR1000 | Owners Manual - Page 4
    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
  • Bowflex PR1000 | Owners Manual - Page 5
    Instructions Type Description 2* WARNING The Maximum User Weight for this machine is 300 pounds (136 KG). This machine is for Home use supervise teenagers using equipment. * Obtain, read and understand the owner's manual provided with this fitness equipment prior to use. * Replace this or
  • Bowflex PR1000 | Owners Manual - Page 6
    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
  • Bowflex PR1000 | Owners Manual - Page 7
    Features and Use A B G F E D C A Top Cross Bar B Top Cross Bar Pully C Leg Attachment D Chest Pully Cross Bar E Chest Bar Pully F Rod Box G Power Rod® Unit 7 Owner's Manual
  • Bowflex PR1000 | Owners Manual - Page 8
    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® 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
  • Bowflex PR1000 | Owners Manual - Page 9
    Seat in a "free sliding" position for Calf Raise or Leg Press exercises. Maintenance and Care of Your Bowflex® Home Gym Inspect your machine for any worn or loose components prior to use. Tighten or replace any worn or loose components prior to use. Pay close attention to cables, or belts and their
  • Bowflex PR1000 | Owners Manual - Page 10
    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 Knob from the seat rail. 4. Tilt the bench toward the Power Rod® unit. 5.  Secure
  • Bowflex PR1000 | Owners Manual - Page 11
    your lower arch of spine and attach the D-rings to cable clips. Belt must remain in slight tension to not fall from arch during exercise. Additional Accessories For additional accessories for your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com. 11 Owner's Manual
  • Bowflex PR1000 | Owners Manual - Page 12
    manual. Then practice the skill associated with your sport, learning to apply this newly achieved power. 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
  • Bowflex PR1000 | Owners Manual - Page 13
    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
  • Bowflex PR1000 | Owners Manual - Page 14
    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 Chest Back Shoulders Arms Legs Trunk Exercise Sets Bench Press 1-2 Seated Lat Rows 1-2 Crossover
  • Bowflex PR1000 | Owners Manual - Page 15
    3 Body Part Chest Back Shoulders Arms Exercise Sets Bench Press 1-3 Seated Lat Rows 1-3 Crossover Seated Rear Deltoid 1-3 Rows Standing Biceps Curl 1-3 Lying Triceps Extension 1-3 Reps 12-15 12-15 12-15 12-15 12-15 Days 2 & 4 Body Part Legs Trunk Exercise Sets Leg Extension 1-3 Leg
  • Bowflex PR1000 | Owners Manual - Page 16
    4 Body Part Back Arms Exercise Sets Seated Lat Rows 2-4 Reverse Grip Pulldowns 2-4 Standing Biceps Curl 2-4 Standing Wrist Curl 2-4 Triceps Pushdown 2-4 Lying Triceps Extension 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Days 5 & 7 Body Part Legs Trunk Exercise Sets Leg Press 2-4 Leg
  • Bowflex PR1000 | Owners Manual - Page 17
    Press Leg Extension Narrow Pulldowns Seated Abdominal Crunch Standing Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 Days 5 & 7 Body Part Shoulders Arms Legs Trunk Exercise Crossover Seated Rear Deltoid Rows Triceps Pushdown Calf Raise Trunk Rotation Reps 8-12 8-12 8-12 8-12 17 Owner's Manual
  • Bowflex PR1000 | Owners Manual - Page 18
    this routine. Some examples are: jumping jacks, jogging in place, or stair climbing. Circuit 1 Body Part Chest Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Legs Aerobic Exercise Trunk Aerobic Excercise Exercise Bench Press 30-60 Seconds Leg Press 30-60 Seconds Seated Lat Rows 30
  • Bowflex PR1000 | Owners Manual - Page 19
    2 Body Part Back Arms Exercise Sets Reps Seated Lat Rows 2-4 5-8 Stiff Arm Pulldowns 2-4 5-8 Standing Biceps Curl 2-4 5-8 Standing Wrist Curl 2-4 5-8 Triceps Pushdown 2-4 5-8 Triceps Extension 2-4 5-8 Day 3 Body Part Legs Trunk Exercise Sets Leg Press 2-4 Leg Extension
  • Bowflex PR1000 | Owners Manual - Page 20
    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
  • Bowflex PR1000 | Owners Manual - Page 21
    Exercises 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 . 21 Owner's Manual
  • Bowflex PR1000 | Owners Manual - Page 22
    Exercises Seated Shoulder Press - Shoulder Adduction (and elbow extension) Muscles Worked Front Deltoids, Upper Trapezius, Triceps Machine Set-Up • Adjust to Flat Bench Back position • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods position. 22 Owner's Manual
  • Bowflex PR1000 | Owners Manual - Page 23
    Exercises Shoulder Exercises Front Shoulder Raise - Shoulder Flexion (elbow stabilized) Muscles Worked Front and Middle Deltoids Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods alignment. 23 Owner's Manual
  • Bowflex PR1000 | Owners Manual - Page 24
    Do not use your arm muscles for this movement. Back Exercises Narrow Pulldowns Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • Adjust to Flat Bench Forward position. • Top Cross Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success
  • Bowflex PR1000 | Owners Manual - Page 25
    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 Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep
  • Bowflex PR1000 | Owners Manual - Page 26
    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 through this exercise blades. 26 Owner's Manual
  • Bowflex PR1000 | Owners Manual - Page 27
    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 Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips
  • Bowflex PR1000 | Owners Manual - Page 28
    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
  • Bowflex PR1000 | Owners Manual - Page 29
    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 weight Power Rods. 29 Owner's Manual
  • Bowflex PR1000 | Owners Manual - Page 30
    Exercises Leg Exercises Leg Extension Muscles Worked Quadriceps Machine Set-Up • Adjust to Flat Bench Back position. • Use the Leg Extension Seat. • Leg Extension pulleys • Attach the clips to the Power Rod® resistance rods. Success Tips • Use slow, controlled motion. Do not kick into the extension
  • Bowflex PR1000 | Owners Manual - Page 31
    . • 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. 31 Owner's Manual
  • Bowflex PR1000 | Owners Manual - Page 32
    back. • Hold on to Lat Tower for stability. • Keep stabilizer foot on foot plate. 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
  • Bowflex PR1000 | Owners Manual - Page 33
    33 Owner's Manual
  • Bowflex PR1000 | Owners Manual - Page 34
    34 Owner's Manual
  • Bowflex PR1000 | Owners Manual - Page 35
    [email protected] Nautilus, Inc. 18225 NE Riverside Parkway Portland, Oregon, USA 97230 Phone: (800) NAUTILUS (800) 628-8458 ASIA PACIFIC & LATIN AMERICA CUSTOMER SERVICE Tel: (360) 859-5180 Fax: (360) 859-5197 E-mail: [email protected] 267 345 Fax: + 44 1908 267 345 35 Owner's Manual
  • Bowflex PR1000 | Owners Manual - Page 36
    ® indicate a trademark or registered trademark. Nautilus, Inc. trademarks include NAUTILUS®, BOWFLEX®, SCHWINN® and UNIVERSAL® and respective logos. 1-800-NAUTILUS www.nautilusinc.com. Other trademarks are the property of their respective owners. Nautilus® Bowflex® Schwinn® Fitness Universal®
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Owner’s Manual
Nautilus
®
Bowflex
®
Schwinn
®
Fitness
Universal
®
PR1000 Home Gym
001-7275.050110.E
®
®