Bowflex pr1000 home gym exercise manual

Belt must remain in slight tension to not fall from arch during exercise. Page Workouts Workouts Define Your Goals It is important to define your goals before you begin your workout routine. The following fitness guidelines will help you define your goals and choose your fitness program.

Be sure to pair exercises that address compound joint movements and single joint movements. In addition, select Cooling Down exercises that address complementary muscle groups. Warm up with a light resistance that you can perform easily for reps without fatigue. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance that you can perform no less than 10 reps and no more than 15 reps.

Work each muscle group to fatigue before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Page Bench Press Workouts Frequency: 3 days on, 1 day off Day 6 Time: minutes Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine.

The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise less than 20 seconds. Bar, and Handgrips. Cross Bar to the Handgrips. Final Inspection. The best location is on a hard, level surface. For best results, assemble your home gym in the location where you intend to use it. Gather all the pieces you need for each step.

Turn all the bolts and locknuts toward the right to tighten. Turn towards the left to loosen. Use a combination wrench to grip the locknut when you tighten a bolt that has a locknut to make sure it is tight.

All of the tools needed for assembly are included with the unit. You may find the use of a utility knife or scissors beneficial during the unpacking and assembly process. When attaching two pieces, lightly lift and look through the bolt holes to help guide the bolt through the holes. Assembly requires two people. This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury. Use a second person when doing the assembly steps involving these parts.

This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Page Exercises When using the machine for standing leg exercises, always hold the Lat Tower of the machine for stability. All exercises in this manual are based on the calibrated resistance and capacity levels of this machine. Nautilus, Inc. Other trademarks are the property of their respective owners.

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Sign up! The Bench easily attaches and releases from the Seat. To attach the Bench, insert the half hinge on the end of the Bench into the half hinge on the seat. To remove the Bench, lift up on the long portion of the seat and pull it away from seat rail. Start with a fl at bench, following the above instructions to release and move the seat and bench.

Inspect your machine for any worn or loose components prior to use. Tighten or replace any worn or loose components prior to use. Pay close attention to cables, or belts and their connections. The safety and integrity designed into a machine can only be maintained when the equipment is regularly examined for damage and repaired. It is the sole responsibility of the owner to ensure that regular maintenance is performed. Worn or damaged components should be replaced immediately or the equipment removed from service until the repair is made.

This product, its packaging, and components contain chemicals known to the State of California to cause cancer, birth defects, or reproductive harm. If you would like additional information, please refer to our Web site at www. Clean the bench with a non-abrasive household cleaner after each use. Do not use automotive cleaner, which can make the bench too "slick". Lock the Seat and Bench into the flat position. Remove the Seat Rail Knob from the seat rail. Failure to attach the Seat Rail Securing Device into the seat rail can cause injury.

Do not stand on the base below the Seat Rail when you lift or lower it. This can cause injury. Always use two hands to lift and lower the Seat Rail. Bend at the knees when you lift or lower the Seat Rail. Failure to use correct lifting procedure can cause injury. Do not move the machine without aid. Injury to you or damage to the machine can occur. Always inspect for wear prior to use. After fitting the handgrips firmly to your hand, ankle, or wrist, attach the pulley cable clips to the D-rings on the handgrips to attach them to the cables.

Standard Grip: Grasp the grip and cuff together to form a grip without inserting your hand through the cuff portion. Most of the exercises you perform utilize this grip. The Standard Grip also is used for Hammer Grip exercises, when you need to hold the handgrip vertically for greater wrist support. Hand Cuff Grip: Slip your hand through the cuff portion of the grip so that the foam pad rests on the back of your hand. Then grasp the remainder of the grip that is sitting in your palm.

This method of gripping is great for exercises like front shoulder raises or any exercise where your palm is facing down. Foot Grip: Slip your foot through the cuff of the handle and slide the foam grip against the top of your foot.

Wear the Leg Press Belt around your lower arch of spine and attach the D-rings to cable clips. Belt must remain in slight tension to not fall from arch during exercise. Welcome to ManualMachine. We have sent a verification link to to complete your registration.

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