Bowflex PR3000 Owners Manual - Page 2

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) Length (maximum in use 96"(244cm) Width (in use and not in use 78"(198cm) Height 82"(208cm) Weight 157 lbs. (71kg) Box Weight 174 lbs. (79kg) Box Dimensions 54"l x 28"w x 9"h (137cm x 71cm x 23cm) Capacities 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. 2 Owner's Manual