Bowflex PR3000 Owner's Manual
Owners manual
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Summary of Contents for Bowflex PR3000
- Page 1 ® ® PR3000 Home Gym Owner’s Manual Nautilus Bowflex Schwinn Fitness StairMaster Universal Nautilus Institute ® ® ® ® ® ® 001-7278-061308A...
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Page 2: Table Of Contents
Table of Contents Specifications ................2 Decline Bench Press ............. 18 Incline Bench Press ............19 Important Safety Instructions ..........3 Crossover High Rear Delt Rows ........19 Safety Warning Labels and Serial Number ....4 Seated Shoulder Press ..........20 Features and Use .............. -
Page 3: Important Safety Instructions
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. •... -
Page 4: Safety Warning Labels And Serial Number
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. ®... - Page 5 Important Safety Instructions Type Description 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.
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Page 6: Features And Use
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. - Page 7 Features and Use Rear Lat Cross Bar Leg Attachment Power Rod® Unit G Seat Assembly Rod Box H Chest Bar Squat Pulley Frame Lat Cross Bar with Pulleys Standing Platform Owner’s Manual...
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Page 8: Power Rod® Resistance
"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. -
Page 9: Accessories And Equipment
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... -
Page 10: Workouts
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. exercise, either at different times or together, will create Muscle Strength is the maximum force that you the greatest changes in body fat weight. -
Page 11: Design Your Program
Warming Up We recommend that you warm up by doing light stretching Select complementary exercises and performing light exercises on the Bowflex home gym. ® Be sure to pair exercises that address compound joint movements and single joint movements. In addition, select Cooling Down An essential part of the exercise routine is the cool down. -
Page 12: Twenty Minute Better Body Workout
Workouts Workouts 20 Minute Better Body Workout Frequency: 3 days per week (M-W-F) Time: 20 minutes Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5–10 reps without fatigue. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance that you can perform no less than 10 reps and no more than 15 reps. -
Page 13: Twenty Minute Upper/Lower Body
Workouts Body Part Exercise Sets Reps Days 2 & 4 Back Reverse Grip Pulldown with 10-12 Hand Grips Narrow Pulldown with Hand Grips 1-3 10-12 Shoulders Crossover High Rear Delt Rows 1-3 10-12 Arms Seated Biceps Curl 10-12 Triceps Pushdown 10-12 Trunk Standing Low Back Extension... -
Page 14: Body Building
Workouts Body Building Frequency: 3 days on, 1 day off (Day 6) Time: 45-60 minutes Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to fatigue before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. -
Page 15: Circuit Training - Anaerobic/Cardiovascular
Workouts Circuit Training - Anaerobic/Cardiovascular Frequency: 3 days on, 1 day off (Day 6) Time: 20-45 minutes Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). -
Page 16: True Aerobic Circuit Training
Workouts True Aerobic Circuit Training Frequency: 2-3 times per week Time: 20-60 minutes Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to an aerobic exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy. -
Page 17: Stength Training
Workouts Strength Training Frequency: 3 days per week (M-W-F) Time: 45-60 minutes This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. -
Page 18: Exercises
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. Success Tips •... -
Page 19: Incline Bench Press
Exercises Chest Exercises Incline 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. Success Tips •... -
Page 20: Seated Shoulder Press
Exercises Shoulder Exercises Seated Shoulder Press - Shoulder Adduction (and elbow extension) Muscles Worked Front Deltoids, Upper Trapezius, Triceps Machine Set-Up • Seated - facing outward • Center Cross Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips •... -
Page 21: Lateral Shoulder Raise
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 •... -
Page 22: Shoulder Rotator Cuff - (External)
Exercises Shoulder Exercises Shoulder Rotator Cuff - (External) Muscles Worked Infraspinatus, Teres Minor Machine Set-Up • Standing - facing left or right • Chest Bar • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips •... -
Page 23: Narrow Pulldowns With Hand Grips
Exercises Back Exercises Narrow Pulldowns with Hand Grips - Shoulder Extension (with elbow flexion) Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • Seated - Facing the Power Rod® unit • Front Lat Cross Bar • Leg extension removed •... -
Page 24: Reverse Grip Pulldown With Hand Grips
Exercises Back Exercises Reverse Grip Pulldown with Hand Grips Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • Seated - Facing Power Rod® unit • Front Lat Cross Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips •... -
Page 25: Triceps Extension
Exercises Arm Exercises Triceps Extension Muscles Worked Triceps Machine Set-Up • Seated - Facing outward • Chest Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your upper arms motionless and your wrists straight. -
Page 26: Triceps Kickback
Exercises Arm Exercises Triceps Kickback 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 •... -
Page 27: Trunk Rotation
Exercises Abdominal Exercises Trunk Rotation Muscles Worked Rectus Abdominus, Obliques, Serratus Anterior Machine Set-Up • Standing - Facing right or left • Chest Bar • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips •... -
Page 28: Squat
Exercises Leg Exercises Squat Muscles Worked All leg muscles, 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 •... -
Page 29: Standing Hip Abduction
Exercises Leg Exercises Standing Hip Abduction Muscles Worked Gluteus Maximus Machine Set-Up • Standing - 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 •... -
Page 30: Standing Leg Kickback
Exercises Leg Exercises Standing Leg Kickback - Hip and Knee Extension Muscles Worked Piriformus, Gluteus 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 •... -
Page 31: Contacts
Contacts UNITED STATES INTERNATIONAL CUSTOMER SERVICE email For technical assistance and a list of distributors in your area, please call or fax one of the following numbers. customerservice@nautilus.com TECHNICAL/CUSTOMER SERVICE INTERNATIONAL CUSTOMER SERVICE Tel: (800) NAUTILUS, (800-628-8458) Nautilus International S.A. Fax: (877) 686-6466 Rue Jean Prouvé... - 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 regis- tered trademarks or trademarks of Nautilus, Inc. Schwinn is a registered trademark. All other trademarks are owned by their respective companies. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS www.nautilus.com...
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