Bowflex PR3000 Bedienungshandbuch

Owner’s ManualNautilus® Bowflex® Schwinn® Fitness StairMaster® Universal® Nautilus Institute®PR3000 Home Gym001-7278-06

WorkoutsDefine Your GoalsIt is important to define your goals before you begin your workout routine. The following fitness guidelines will help you define

Design Your Own ProgramYou may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy by

WorkoutsWorkouts20 Minute Better Body WorkoutFrequency: 3 days per week (M-W-F)Time: 20 minutesStart by performing one set of each exercise. Warm up w

WorkoutsBody Part Exercise Sets RepsBack Reverse Grip Pulldown with Hand Grips1-3 10-12Narrow Pulldown with Hand Grips 1-3 10-12Shoulders Crossover Hi

WorkoutsBody BuildingFrequency: 3 days on, 1 day off (Day 6)Time: 45-60 minutesBody building requires focused concentration and dedication to training

WorkoutsCircuit Training - Anaerobic/CardiovascularFrequency: 3 days on, 1 day off (Day 6)Time: 20-45 minutesCircuit training is a great way to achiev

WorkoutsTrue Aerobic Circuit TrainingFrequency: 2-3 times per weekTime: 20-60 minutesCircuit training is a great way to achieve the benefits of strengt

WorkoutsStrength TrainingFrequency: 3 days per week (M-W-F)Time: 45-60 minutesThis program is designed to emphasize overall strength development. This

ExercisesBench Press - Shoulder Horizontal Adduction (and elbow extension)Muscles WorkedPectoralis Major, Deltoids, TricepsMachine Set-Up• Seated - f

ExercisesIncline Bench Press - Shoulder Horizontal Adduction (and elbow extension)Muscles WorkedPectoralis Major, Deltoids, TricepsMachine Set-Up• Se

Table of ContentsSpecifications ...2 Important Safety Instructions ...

ExercisesShoulder ExercisesSeated Shoulder Press - Shoulder Adduction (and elbow extension)Muscles WorkedFront Deltoids, Upper Trapezius, Triceps Mach

ExercisesShoulder ExercisesShoulder Rotator Cuff - (Internal)Muscles WorkedSubscapularisMachine Set-Up• Standing - facing left or right• Chest Bar•

ExercisesBack ExercisesStanding Low Back ExtensionMuscles WorkedLower Trapezius, Erector Spinae, Gluteus Maximus Machine Set-Up• Standing - facing ou

ExercisesBack ExercisesNarrow Pulldowns with Hand Grips - Shoulder Extension (with elbow flexion)Muscles WorkedLatissimus Dorsi, Teres Major, Rear Delt

ExercisesReverse Grip Pulldown with Hand GripsMuscles WorkedLatissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up• Seated - Facing Powe

ExercisesArm ExercisesTriceps ExtensionMuscles WorkedTricepsMachine Set-Up• Seated - Facing outward• Chest Bar• Leg extension removed• Handgrips•

ExercisesArm ExercisesTriceps KickbackMuscles WorkedTriceps Machine Set-Up• Standing - Facing Power Rod® unit• Chest Bar• Leg extension and seat as

ExercisesTrunk RotationMuscles WorkedRectus Abdominus, Obliques, Serratus AnteriorMachine Set-Up• Standing - Facing right or left• Chest Bar• Leg e

ExercisesSquatMuscles WorkedAll leg muscles, Gluteus MaximusMachine Set-Up• Standing - facing outward• Squat Pulley Frame• Leg extension and seat a

ExercisesStanding Hip AbductionMuscles WorkedGluteus MaximusMachine Set-Up• Standing - Facing right or left• Squat Pulley Frame• Leg extension and

Important Safety Instructions• Keep children away from this machine. Monitor them closely when near the machine. Parts that move and appear dangerou

ExercisesStanding Leg Kickback - Hip and Knee ExtensionMuscles WorkedPiriformus, Gluteus MaximusMachine Set-Up• Standing - Facing Power Rod® unit• S

ContactsUNITED STATES CUSTOMER SERVICE email [email protected]/CUSTOMER SERVICETel: (800) NAUTILUS, (800-6

©2008. Nautilus, Inc. All rights reserved. Nautilus, the Nautilus Logo, Universal, the Universal Logo, Bowflex, the Bowflex logo, Power Rod, StairMaster

Important Safety InstructionsSafety Warning Labels and Serial NumberLocate and read all safety warnings before operation. Replace any warning label if

Type Description2 CAUTION Before each use check all snap hooks, cables and pulleys for wear and proper function. Tighten all fasteners as necessary.MI

How Often Should You Exercise• 3 times a week for 20 minutes each day.• Schedule workouts in advance. Try to work out even when you don’t want to.Wh

Features and UseAGFBIEECDHA Rear Lat Cross Bar F Leg AttachmentB Power Rod® Unit G Seat AssemblyC Rod Box H Chest BarD Squat Pulley Frame I Lat Cross

Power Rod® ResistancePower Rod® units are made from a special composite material. The rods are sheathed with a protective black rubber coating. Each r

Accessories and EquipmentHandgrips After fitting the handgrips firmly to your hand, ankle, or wrist, attach the pulley cable clips to the D-rings on the