Bowflex PR3000 Owners Manual

Bowflex PR3000 Manual

Get Bowflex PR3000 PDF manuals and user guides View all Bowflex PR3000 manuals
Add to My Manuals
Save this manual to your list of manuals

Bowflex PR3000 manual content summary:

  • Bowflex PR3000 | Owners Manual - Page 1
    ® ® PR3000 Home Gym Owner's Manual Nautilus® Bowflex® 001-7278-061308A Schwinn® Fitness StairMaster® Universal® Nautilus Institute®
  • Bowflex PR3000 | Owners Manual - Page 2
    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
  • Bowflex PR3000 | Owners Manual - Page 3
    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. 3 Owner's Manual
  • Bowflex PR3000 | Owners Manual - Page 4
    back of this manual. 1 2 3 4 5 6 NOTE: Power Rod® Unit removed for clarity. Type 1 WARNING Description * 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
  • Bowflex PR3000 | Owners Manual - Page 5
    The Maximum User Weight for this machine is 300 pounds (136 KG). This machine is for Home use only. Das Maximale Belastungsgewicht für diese Maschine beträ number on Contacts page at end of this manual. At all times, stay out of the paths of moving rods. Restez toujours à l'écart des tiges mobiles.
  • Bowflex PR3000 | Owners Manual - Page 6
    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
  • Bowflex PR3000 | Owners Manual - Page 7
    Features and Use I H G F A B E C E A Rear Lat Cross Bar B Power Rod® Unit C Rod Box D Squat Pulley Frame E Standing Platform D F Leg Attachment G Seat Assembly H Chest Bar I Lat Cross Bar with Pulleys 7 Owner's Manual
  • Bowflex PR3000 | Owners Manual - Page 8
    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
  • Bowflex PR3000 | Owners Manual - Page 9
    : 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. 9 Owner's Manual
  • Bowflex PR3000 | Owners Manual - Page 10
    your goals before you begin your workout routine. The following fitness guidelines will 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. exercise
  • Bowflex PR3000 | Owners Manual - Page 11
    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 PR3000 | Owners Manual - Page 12
    up and three seconds down and work to fatigue during each set. Days 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press Seated Shoulder Press Triceps Pushdown Seated Biceps Curl Leg Extension Squat 12 Owner's Manual Sets 1-3 1-3 1-3 1-3 1-3 1-3 Reps 10-12 10-12 10-12 10-12 10-12 10-12
  • Bowflex PR3000 | Owners Manual - Page 13
    Reps 12-15 12-15 12-15 12-15 12-15 Days 2 & 4 Body Part Legs Trunk Exercise Sets Leg Extension 1-3 Squat 1-3 Standing Hip Extension 1-3 Standing Hip Abduction 1-3 Standing Low Back Extension 1-3 Seated Abdominal Crunch 1-3 Reps 12-15 12-15 12-15 12-15 10-12 10-12 13 Owner's Manual
  • Bowflex PR3000 | Owners Manual - Page 14
    the movement as you lower the weight. Move slowly on each rep. Use a pace that would Part Chest Shoulders Exercise Sets Bench Press 2-4 Incline Chest Press 2-4 Seated Shoulder Press 2-4 Crossover High Rear Delt Rows & 7 Body Part Legs Trunk Exercise Sets Squat 2-4 Leg Extension
  • Bowflex PR3000 | Owners Manual - Page 15
    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 Body Part Chest Legs Back Legs Trunk Exercise Bench Press Squat Stiff Arm Pulldowns Standing Extension Seated Abdominal Crunch Reps 8-12 8-12 8-12
  • Bowflex PR3000 | Owners Manual - Page 16
    of aerobic exercise can be used for 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 Squat 30
  • Bowflex PR3000 | Owners Manual - Page 17
    2-4 Triceps Extension 2-4 Reps 5-8 5-8 5-8 5-8 5-8 5-8 Day 3 Body Part Legs Trunk Exercise Sets Squat 2-4 Leg Extension 2-4 Standing Hip Extension 2-4 Hip Abduction 2-4 Standing Low Back Extension 2-4 Seated Abdominal Crunch 2-4 Reps 5-8 5-8 5-8 5-8 5-8 5-8 17 Owner's Manual
  • Bowflex PR3000 | Owners Manual - Page 18
    Exercises Chest Exercises Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Seated - facing outward • Chest Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods Owner's Manual
  • Bowflex PR3000 | Owners Manual - Page 19
    alignment. Shoulder Exercises Crossover High Rear Delt Rows Muscles Worked Anterior and Middle Deltoids Machine Set-Up • Standing-facing Power Rod® unit • Front Lat Cross Bar • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips
  • Bowflex PR3000 | Owners Manual - Page 20
    seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your abdominals tight and maintain good spinal alignment. • Do not bend your neck. • Raise your shoulders evenly. • For variation, perform this exercise bent slightly at the hips. 20 Owner
  • Bowflex PR3000 | Owners Manual - Page 21
    Exercises Shoulder Exercises Lateral Shoulder Raise Muscles Worked Middle Deltoids, Supraspinatus, Upper Trapezius Machine Set-Up • Standing - facing outward • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips
  • Bowflex PR3000 | Owners Manual - Page 22
    motion. Back Exercises Standing Low Back Extension Muscles Worked Lower Trapezius, Erector Spinae, Gluteus Maximus Machine Set-Up • Standing - facing outward • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips
  • Bowflex PR3000 | Owners Manual - Page 23
    , Rear Deltoids, Lower Trapezius, Biceps Machine Set-Up • Standing - Facing the Power Rod® unit • Front Lat Cross Bar • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your lats tightened throughout the exercise. • Keep
  • Bowflex PR3000 | Owners Manual - Page 24
    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. • Use a controlled motion and tighten your triceps throughout the exercise. 24 Owner's Manual
  • Bowflex PR3000 | Owners Manual - Page 25
    in your lower back. • Use a controlled motion and tighten your triceps throughout the exercise. Seated Biceps Curl Muscles Worked Biceps Machine Set-Up • Seated - Facing outward • Squat Pulley Frame • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success
  • Bowflex PR3000 | Owners Manual - Page 26
    Arm Exercises Triceps Kickback Exercises Muscles Worked Triceps Machine Set-Up • Standing - Facing Power Rod® unit • Chest Bar • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees bent slightly and your feet on
  • Bowflex PR3000 | Owners Manual - Page 27
    - Facing right or left • Chest Bar • Leg extension and seat assembly removed • 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
  • Bowflex PR3000 | Owners Manual - Page 28
    or lower back. • Keep your abs tight throughout the exercise. • Never step off of the Stand Platform while doing the exercise. Standing Hip Extension Muscles Worked Gluteus Maximus Machine Set-Up • Standing - Facing Power Rod® unit • Squat Pulley Frame • Leg extension and seat assembly removed
  • Bowflex PR3000 | Owners Manual - Page 29
    - Facing right or left • Squat Pulley Frame • Leg extension and seat assembly removed • 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. • This exercise does not burn fat from
  • Bowflex PR3000 | Owners Manual - Page 30
    Maximus Machine Set-Up • Standing - Facing Power Rod® unit • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees slightly bent and your support foot on the Standing Platform. • Keep your
  • Bowflex PR3000 | Owners Manual - Page 31
    and a list of distributors in your area, please call or fax one of the following numbers. INTERNATIONAL CUSTOMER SERVICE Nautilus International S.A. Rue Jean Prouvé 1762 Givisiez / Switzerland Tel: + 41 26 460 77 77 Fax: , China Tel: + 86 21 523 707 00 Fax: + 86 21 523 707 09 31 Owner's Manual
  • Bowflex PR3000 | Owners Manual - Page 32
    Printed in China ©2008. Nautilus, Inc. All rights reserved. Nautilus, the Nautilus Logo, Universal, the Universal Logo, Bowflex, the Bowflex logo, Power Rod, StairMaster and Nautilus Institute are either registered trademarks or trademarks of Nautilus, Inc. Schwinn is a registered trademark. All
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
  • 11
  • 12
  • 13
  • 14
  • 15
  • 16
  • 17
  • 18
  • 19
  • 20
  • 21
  • 22
  • 23
  • 24
  • 25
  • 26
  • 27
  • 28
  • 29
  • 30
  • 31
  • 32
Owner’s Manual
Nautilus
®
Bowflex
®
Schwinn
®
Fitness
StairMaster
®
Universal
®
Nautilus Institute
®
PR3000 Home Gym
001-7278-061308A
®
®