Nautilus NS 200X - Manual (Page 2)


TABLE OF CONTENTS
Safety Information ........................ 3
Getting To Know Your Machine .. 4
Using Your Machine ...................... 5
Maintenance .................................. 6
Defining Your Goals ...................... 7
The Workouts
The 20 Minute Better Body Workout ............ 9
Complete Conditioning ............................. 10
Strength Training ................................... 11
Chest Exercises
Chest Press .......................................... 12
Incline Chest Press ................................. 12
Pec Dec .............................................. 13
Shoulder Exercises
Front Shoulder Raise ............................... 14
Rear Deltoid rows .................................. 14
Seated Shoulder Press ............................ 15
Lateral Shoulder Raise ............................ 15
Back Exercises
Wide Pulldowns .................................... 16
Reverse Grip Pulldowns ........................... 16
Seated Lat Rows .................................... 17
Seated Low Row .................................... 17
Low Back Extensions .............................. 18
Single Arm Row ..................................... 18
Upright Row ......................................... 19
Arm Exercises
Triceps Kickback ................................... 19
Triceps Pushdown ................................. 20
Standing Biceps Curl ............................... 20
Seated Triceps Extension ......................... 21
Leg Exercises
Leg Extension ....................................... 21
Standing Leg Curl ................................... 22
Standing Hip Extension ............................ 22
Standing Calf Raise ................................ 23
Standing Hip Abduction ........................... 23
Standing Hip Adduction ........................... 24
Abdominal Exercises
Seated Abdominal Crunch ........................ 24
Warranty Information ................... 25
Important Contact Numbers ........ 26