Bowflex 003-3211-120108A Home Gym User Manual

Classic Home Gym

Owners Manual

Nautilus Bowflex Schwinn Fitness StairMaster Universal Nautilus Institute

003-3211-120108A

Table of Contents

Decline Bench Press...

Incline Bench Press...

Seated Shoulder Press...

Front Shoulder Raise...

Scapular Retraction...

Crossover Seated Rear Deltiod Rows...

Seated Low Back Extension...

Narrow Pulldowns...

Stiff Arm Pulldowns...

Seated Lat Rows...

Reverse Grip Pulldown...

Standing Wrist Curl...

Triceps Pushdown...

Lying Triceps Extension...

Standing Biceps Curl...

Trunk Rotation...

Seated (Resisted) Abdominal Crunch...

Leg Press...

Leg Extension...

Seated Calf Raise...

Seated Hip Adduction...

Seated Hip Abduction...

Standing Leg Kickback...

Welcome to Fitness...

Specifications...

Important Safety Instructions...

Safety Warning Labels...

Features and Use...

How Often Should You Exercise...

What to Wear...

Stretching...

Power Rod Resistance...

Connecting Rods to the Cables...

Safety...

When You Are Not Using Your Home Gym.8

The Workout Bench...

Maintenance and Care of Your Gym...

Storing Your Home Gym...

Accessories and Equipment...

Workouts...

Define Your Goals...

Design Your Program...

Twenty Minute Better Body Workout...

Advanced General Conditioning...

Twenty Minute Upper/Lower Body...

Body Building...

Circuit Training - Anaerobic/

Cardiovascular...

True Aerobic Circuit Training...

Stength Training...

Exercises...

Fast Fat Loss Now...

% Satisfaction Guarantee...

Contacts...

Bench Press...

Specifications

Physical Dimensions

Length (not in use)... (

Weight (Box #)...lbs. (

Length (maximum in use)... (

Dimensions (Box #)...l xw xh

(127cm x 23cm x 18cm)

Width (not in use and in use)... (

72" (183cm)

Dimensions (Box #)...l xw xh

(145cm x 71cm x 20cm)

Height ... (

Capacities

Weight...lbs. (

Maximum Weight Capacity...lbs. (

Weight (Box #)...lbs. (

Patent Information: This product may be covered by US and Foreign Patents and Patents Pending.

See Product for more information.

Owners Manual

Important Safety Instructions

This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury.

Before using this equipment, obey the following warnings:

Read and understand the complete Owner's Manual. Keep Owner's Manual for future reference.

Read and understand all warnings on this machine. If at any time the Warning stickers become loose, unreadable or dislodged, contact Nautilus Customer

Service for replacemen