Bowflex Classic Home Gym - Manual (Page 2)

Table of Contents
Specifications ......................................................... 2
Important Safety Instructions ............................... 3
Safety Warning Labels ................................. 4
Features and Use .................................................... 6
How Often Should You Exercise ................. 6
What to Wear ................................................ 6
Stretching ....................................................... 6
Power Rod® Resistance ............................. 8
Connecting Rods 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 ........................................... 21
Bench Press ................................................ 21
Decline Bench Press .................................. 22
Incline Bench Press ................................... 22
Seated Shoulder Press .............................. 23
Front Shoulder Raise .................................. 23
Scapular Retraction ................................... 24
Crossover Seated Rear Deltiod Rows ..... 24
Seated Low Back Extension ..................... 25
Narrow Pulldowns ...................................... 25
Stiff Arm Pulldowns .................................... 26
Seated Lat Rows ......................................... 26
Reverse Grip Pulldown ............................. 27
Standing Wrist Curl .................................... 27
Triceps Pushdown ...................................... 28
Lying Triceps Extension ............................. 28
Standing Biceps Curl .................................. 29
Trunk Rotation.............................................. 29
Seated (Resisted) Abdominal Crunch ..... 30
Leg Press ...................................................... 30
Leg Extension .............................................. 31
Seated Calf Raise ........................................ 31
Seated Hip Adduction ................................ 32
Seated Hip Abduction ................................ 32
Standing Leg Kickback .............................. 33
100% Satisfaction Guarantee ............................. 35
Contacts.................................................................. 36
Specifications
Physical Dimensions
Length (not in use) ..............................26” (65cm)
Length (maximum in use) .................98” (248cm)
Width (not in use and in use) ............30” (76cm)
72" (183cm)
Height .................................................82” (207cm)
Weight ............................................123 lbs. (56kg)
Weight (Box #1) .................................15 lbs. (7kg)
Weight (Box #2) ........................ 126 lbs. (57kg)
Dimensions (Box #1) ..............50”l x 9”w x 7”h
(127cm x 23cm x 18cm)
Dimensions (Box #2) ............57”l x 28”w x 8”h
(145cm x 71cm x 20cm)
Capacities
Maximum Weight Capacity .........300 lbs. (136kg)
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).
Owner’s Manual
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Owner’s Manual
3