Bowflex PR1000 - 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
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
Design Your Program ..................................................... 13
Twenty Minute Better Body Workout .......................... 14
Advanced General Conditioning .................................. 14
Twenty Minute Upper/Lower Body .............................. 15
Body Building .................................................................. 16
Circuit Training - Anaerobic/Cardiovascular ............. 17
True Aerobic Circuit Training ........................................ 18
Stength Training .............................................................. 19
Exercises................................................................................. 20
Aerobic Rowing .............................................................. 20
Bench Press .................................................................... 21
Decline Bench Press ..................................................... 21
Incline Bench Press ....................................................... 22
Seated Shoulder Press .................................................. 22
Front Shoulder Raise ...................................................... 23
Crossover Seated Rear Deltiod Rows ......................... 23
Scapular Retraction ....................................................... 24
Narrow Pulldowns .......................................................... 24
Stiff Arm Pulldowns ........................................................ 25
Seated Lat Rows ............................................................. 25
Reverse Grip Pulldown .................................................. 26
Seated Low Back Extension ......................................... 26
Triceps Pushdown .......................................................... 27
Lying Triceps Extension ................................................. 27
Standing Biceps Curl ..................................................... 28
Standing Wrist Curl ........................................................ 28
Seated (Resisted) Abdominal Crunch ......................... 29
Trunk Rotation ................................................................. 29
Leg Extension .................................................................. 30
Calf Raise ......................................................................... 30
Seated Hip Adduction .................................................... 31
Seated Hip Abduction .................................................... 31
Standing Leg Kickback .................................................. 32
Leg Press ......................................................................... 32
Contacts................................................................................... 36
Specifications
Physical Dimensions
Length (not in use) ..................................... 82” (208cm)
Length (maximum in use) ........................ 103” (262cm)
Width (maximum in use) ........................... 80” (203cm)
Height ........................................................... 82” (209cm)
Weight .................................................. 131 lbs. (59.5kg)
Box Weight ........................................... 145 lbs. (65.8kg)
Box Dimensions .................................54”l x 33”w x 8”h
(137cm x 84cm x 21cm)
Capacities
Maximum Weight Capacity ................ 300 lbs. (136kg)
Owner’s Manual
2
To validate warranty support, keep the original proof of purchase and record the following information:
Serial Number __________________________
Date of Purchase _______________________
To register your product warranty , go to: www.bowflex.com/register
Or call 1 (800) 605–3369.
If you have questions or problems with your product, please call 1 (800) NAUTILUS (628–8458).