Bowflex Classic Home Gym Bedienungsanleitung

Nautilus® Bowflex® Schwinn® Fitness

Storing Your Home Gym1. Lock the Seat and Bench into the flat position.2. Remove all Power Rod® resistance and then bind the Power Rod® unit with

Accessories and EquipmentAlways inspect for wear prior to use.Handgrips After fi tting the handgrips fi rmly to your hand, ankle, or wrist, attach the p

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

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

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

Body Part Exercise Sets RepsBack Seated Lat Rows 1-3 10-12Narrow Pulldowns 1-3 10-12Shoulders Crossover Rear Delt Row 1-3 10-12Arms Standing Biceps Cu

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

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

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

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

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

ExercisesKeep your body weight centered on the machine, seat or base frame platform while exercising.When using the machine for standing leg exercises

Bench Press - Shoulder Horizontal Adduction (and elbow extension)Muscles WorkedPectoralis Major, Deltoids, TricepsMachine Set-Up• Adjust the bench to

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

Shoulder ExercisesMuscles WorkedFront Deltoids, Upper Trapezius, Triceps Machine Set-Up• Adjust to Flat Bench position• Chest Bar pulleys• Handgrip

Shoulder ExercisesCrossover Seated Rear Deltoid Rows Muscles WorkedRear and Middle Deltoids, Posterior, Rotator Cuff, Upper Latissimus, Teres Major, T

Back ExercisesNarrow PulldownsMuscles WorkedLatissimus Dorsi, Teres Major, Rear Deltoids, BicepsMachine Set-Up• Adjust to Flat Bench position.• Top

Back ExercisesSeated Lat Rows - Shoulder Extension (and elbow flexion)Muscles WorkedLatissimus Dorsi, Teres Major, Rear Deltoids, BicepsMachine Set-Up•

Back ExercisesReverse Grip Pulldown Muscles WorkedLower Trapezius Machine Set-Up• Adjust to Flat Bench position.• Chest Bar pulleys• Handgrips• At

Arm ExercisesTriceps Pushdown - Elbow ExtensionMuscles WorkedTricepsMachine Set-Up• Remove the bench.• Top Cross Bar pulleys• Handgrips• Attach th

Standing Biceps Curl - Elbow Flexion (in supination)Muscles WorkedBiceps Machine Set-Up• Remove the bench. • Chest Bar pulleys• Handgrips• Attach

Aerobic Rowing ... 21 Bench Press ... 21 Decline Bench P

Seated (Resisted) Abdominal Crunch - Spinal FlexionMuscles WorkedRectus Abdominus, Obliques Machine Set-Up• Adjust the bench to a 45° incline.• Ches

Leg ExtensionMuscles WorkedQuadricepsMachine Set-Up• Adjust to Flat Bench position.• Leg Extension pulleys• Attach the clips to the Power Rod®

Seated Hip AbductionMuscles WorkedPiriformis, Gluteus MaximusMachine Set-Up• Adjust to Flat Bench position. • Chest Bar pulleys• Handgrips• Attach

Standing Leg Kickback - Hip and Knee ExtensionMuscles WorkedGluteus MaximusMachine Set-Up• Adjust to Flat Bench position. • Chest Bar pulleys• Hand

WORKOUT LOGEXERCISE DATE: DATE: DATE: DATE: DATE: DATE:Bench PressSets2Reps10, 9Resistance120, 130SetsRepsResistanceSetsRepsResistanceSetsRepsResistan

EXERCISE DATE: DATE: DATE: DATE: DATE: DATE:Bench PressSets2Reps10, 9Resistance120, 130SetsRepsResistanceSetsRepsResistanceSetsRepsResistanceSetsRepsR

Nautilus® Bowflex® Schwinn® Fitness Universa

Safety Warning Labels and Serial NumberLocate and read all safety warnings before operation. Replace any warning label if it is damaged, illegible, or

Type Description2* WARNING The Maximum User Weight for this machine is 300 pounds (136 KG). This machine is for Home use only.WARNUNG Das Maximale Bel

How Often Should You Exercise• 3 times a week for 20 minutes each day.• Schedule workouts in advance and try to follow the schedule.What to Wea

FABGA Top Cross Bar E Leg AttachmentB Top Cross Bar Pulley F Rod BoxC Chest Bar Pulley G Power Rod® UnitD Chest Bar with PulleysOwner’s Manual6Owner’s

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

The Workout BenchYour Bowfl ex® home gym has a number of seat and bench positions: Flat bench, 45° incline and Free Sliding Seat Extension. To adjust