Bowflex PR3000 (2013 model) Le manuel du propriétaire

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Le manuel du propriétaire

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Owner’s Manual
Guide du propriétaire
Nautilus
®
Bowflex
®
Schwinn
®
Fitness Universal
®
PR3000 Home Gym
8001492.111512.A
English
Français Canadien
®
®
Table of Contents
Specifications .......................................................................... 2
Important Safety Instructions ................................................ 3
Safety Warning Labels and Serial Number ..................4
Features and Use ..................................................................... 6
How Often Should You Exercise ..................................... 6
What to Wear ....................................................................6
Stretching ..........................................................................6
Power Rod® Resistance .................................................7
Adjusting and Understanding the Resistance ............. 7
Connecting the Power Rod® Unit to the Cables .........8
Safety ..................................................................................8
When You Are Not Using Your Home Gym ...................8
Maintenance and Care of Your Gym ............................. 8
Accessories and Equipment ...........................................9
Workouts ................................................................................. 10
Define Your Goals ........................................................... 10
Design Your Program ..................................................... 11
Twenty Minute Better Body Workout ..........................12
Advanced General Conditioning .................................. 12
Twenty Minute Upper/Lower Body ..............................13
Body Building .................................................................. 14
Circuit Training - Anaerobic/Cardiovascular ............. 15
True Aerobic Circuit Training ........................................16
Stength Training ..............................................................17
Exercises................................................................................. 18
Bench Press .................................................................... 19
Decline Bench Press .....................................................19
Incline Bench Press .......................................................20
Crossover High Rear Delt Rows ...................................20
Seated Shoulder Press ..................................................21
Shoulder Shrug ............................................................... 21
Lateral Shoulder Raise ..................................................22
Shoulder Rotator Cuff - (Internal) ................................22
Shoulder Rotator Cuff - (External) ................................23
Standing Low Back Extension ......................................23
Narrow Pulldowns with Handgrips .............................24
Stiff Arm Pulldowns ........................................................24
Reverse Grip Pulldown with Handgrips ......................25
Triceps Pushdown ..........................................................25
Triceps Extension............................................................26
Seated Biceps Curl .........................................................26
Triceps Kickback.............................................................27
Seated (Resisted) Abdominal Crunch ......................... 27
Trunk Rotation ................................................................. 28
Leg Extension .................................................................. 28
Squat .................................................................................29
Standing Hip Extension ..................................................29
Standing Hip Abduction .................................................30
Standing Hip Adduction .................................................30
Standing Leg Kickback .................................................. 31
Standing Calf Raise ........................................................ 31
Guide du propriétaire............................................................ 32
Contacts................................................................................... 64
Specifications
Physical Dimensions
Length (not in use) ...........................................63” (160cm)
Length (maximum in use) ................................ 76” (193cm)
Width (maximum in use) .................................86” (219cm)
Height ................................................................. 82” (208cm)
Weight ........................................................154 lbs. (70 kg)
Box Weight .............................................. 173 lbs. (78kg)
Box Dimensions ................................ 54”l x 28”w x 9”h
(137cm x 71cm x 23cm)
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
2
Important Safety Instructions
Children must not be let on or near to this machine. Moving parts and other features of the machine can be
dangerous to children.
Not intended for use by anyone under 14 years of age.
Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in your
chest, become short of breath, or feel faint. Contact your doctor before you use the machine again.
Before each use, examine this machine for loose parts or signs of wear. Inspect all cables, pulleys and their
connections, making sure they are properly secured and attached, and show no signs of visible wear or
damage. Contact Nautilus
®
Customer Service for repair information.
Maximum user weight limit: 300 lb. (136 kg). Do not use if you are over this weight.
This machine is for home use only.
Do not wear loose clothing or jewelry. This machine contains moving parts. Do not put fingers or other objects
into moving parts of the exercise equipment.
Always wear rubber soled athletic shoes when you use this machine. Do not use the machine with bare feet or
only wearing socks.
Set up and operate this machine on a solid, level, horizontal surface.
Do not operate this machine outdoors or in moist or wet locations.
Keep at least 36(0.9m) on each side of the machine clear. This is the recommended safe distance for access
and passage around and emergency dismounts from the machine. Keep third parties out of this space when
machine is in use.
Do not over exert yourself during exercise. Operate the machine in the manner described in this manual.
Do not use dumbbells or other weight equipment to incrementally increase the weight resistance. Use only the
weight resistance that came with your gym.
Correctly engage the Selector Hook to the Rod End.
Correctly adjust and safely engage all Positional Adjustment Devices. Make sure that the Adjustment Devices
do not hit the user.
Keep clear of Power Rod
®
movement path during operation. Keep any bystanders clear of machine and Power
Rod
®
movement path during operation.
Do not move the machine without aid. Injury to you or damage to the machine can occur.
Do not make any adjustments to the seat while sitting on it. Do not stand on the seat.
This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury.
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 replacement stickers.
Before using this equipment, obey the following warnings
Owner’s Manual
3
Important Safety Instructions
Safety Warning Labels and Serial Number
Locate and read all safety warnings before operation. Replace any warning label if it is damaged, illegible, or missing. For
replacement labels, call a Nautilus
®
Representative. Refer to the Contacts page at the back of this manual.
3
1
6
7
5
4
Type Description
1 WARNING * Misuse or abuse of this equipment may lead to serious injury.
* Keep children away and supervise teenagers using equipment.
* Obtain, read and understand the owner’s manual provided with this fitness equipment prior
to use.
* Replace this or any other warning label if damaged, illegible or missing.
NOTE: Power Rod® Unit removed for clarity.
2
Owner’s Manual
4
Type Description
2 AVERTISSEMENT • Soyez prudent lorsque vous utilisez cet équipement pour ne pas vous iniger de graves
blessures.
• Gardez les enfants et les animaux de compagnie éloignés de cette machine en tout temps.
• Lisez et familiarisez-vous avec le Manuel du propriétaire et avec tous les avertissements
avant d’utiliser cette machine.
• Remplacez toute étiquette d’avertissement endommagée, illisible ou manquante.
3 CAUTION Before each use check all snap hooks, cables and pulleys for wear and proper function.
Tighten all fasteners as necessary.
MISE EN GARDE Avant chaque utilisation, vériez le fonctionnement de tous les mousquetons, câbles et
poulies. Serrez bien toutes les xations au besoin.
VORSICHT Überprüfen Sie alle Karabinerhaken, Kabel und Rollen vor jeder Benutzung auf Abnutzung-
serscheinungen und Fehlfunktionen. Ziehen Sie alle Befestigungselemente ordnungsgemäß
an.
PRECAUCIÓN Antes de cada uso, revise todos los cierres a presión, cables y poleas para asegurarse de
que no estén desgastados y que funcionan correctamente. Apriete todos los sujetadores
según sea necesario.
4 NOTICE Engineered in the USA, Made in China
5 WARNING The Maximum User Weight for this machine is 300 pounds (136 KG). This machine is for
Home use only.
WARNUNG Das Maximale Belastungsgewicht für diese Maschine beträgt 136 kg. Dieses Gerät ist nur
für die nutzung im Heimbereich fregegeben.
AVERTISSEMENT Le poids maximum de l’utilisateur pour cette machine est de 136 kg (300 liveres). Cet équipe-
ment est destiné à un usage privé uniquement.
ADVERTENCIA El peso máximo para el usario de esta Máquina es de 136 kg (300 libras). Este equipamiento
sólo se puede utilizar en el hogar.
6 Serial Number Record serial number on Contacts page at end of this manual.
7 CAUTION At all times, stay out of the paths of moving rods.
MISE EN GARDE Restez toujours à l’écart des tiges mobiles.
VORSICHT Halten Sie stets Abstand zu beweglichen Stangen.
PRECAUCIÓN En todo momento, manténgase alejado del trayecto de las barras movibles.
Important Safety Instructions
Owner’s Manual
5
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 Wear
Wear rubber-soled athletic shoes. You will need the appropriate clothes for exercise that allow you to move freely.
Stretching
Stretch before starting your exercise session. Warm muscles respond better to exercises.
Achilles Tendon and Calf - With both hands against a wall, place one foot behind you. Lean in toward the wall while
keeping the rear leg straight and your heel on the ground. Repeat for the other leg.
Quadriceps - Put your left hand on a wall or table for balance. Reach you right hand behind your back and grasp your right
ankle, pull it gently toward your buttocks until you feel tension along the front of your thigh. Repeat on the other side.
Hamstring - Stand on one leg and prop the other leg parallel to the ground on a stable cabinet or table top. Slide both
hands toward the propped-up ankle as far as is comfortable. Repeat on other side.
Consult your physician before starting any exercise program.
If you have not exercised recently, are pregnant, have a heart condition, or any physical limitation, consult with your
physician before you use your machine. If you experience tightness in your chest, an irregular heartbeat, shortness
of breath, feel faint, lightheaded or dizzy, or have any pain, STOP and consult your physician immediately.
Features and Use
Owner’s Manual
6
Features and Use
A
G
F
B
I
E
E
C
D
H
A Rear Lat Cross Bar F Leg Attachment
B Power Rod® Unit G Seat Assembly
C Rod Box H Chest Bar
D Squat Pulley Frame I Lat Cross Bar with Pulleys
E Standing Platform
Power Rod
®
Resistance
Power Rod
®
units are made from a special composite material. The rods are
sheathed with a protective black rubber coating. Each rod is marked with its
weight rating on the "Rod Cap".
Adjusting and Understanding the Resistance
The Bowex
®
PR3000 home gym comes with 210 lbs. (95kg) of nominal
resistance [one pair of 5 lb. (2.25kg) rods, two pair of 10 lb. (4.5kg) rods, one
pair of 30 lb. (13.5kg) rods, and one pair of 50 lb. (22.5kg) rods].
50 50
30
30
10
10
5
5
10
10
Owner’s Manual
7
Connecting The Power Rod
®
Unit to the Cables
You may use one rod or several rods in combination, to create your
desired resistance level. To hook multiple rods up to one cable, bend
the closest rod toward the cable and place the cable hook through
that rod cap. You can then hook up the next closest rod through the
same cable hook. Hooking up the closest rod first prevents rods
from crossing over the top of one another.
Safety
When connecting the Power Rod
®
unit to the cable hooks and disconnecting
them, do not stand so that you are looking directly over the top of the rods.
Stand off to the side, so that if a rod is accidentally released, you will not be struck
by it.
Maintenance and Care of Your Bowflex
®
Home Gym
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. Inspect all warning notices for legibility.
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. Only manufacturer supplied components should be used to
maintain/repair the equipment.
Clean the bench with a non-abrasive household cleaner after each use. This will keep it
looking new. Do not use automotive cleaner, which can make the bench too "slick".
This product, its packaging, and components contain chemicals known to the State
of California to cause cancer, birth defects, or reproductive harm. This Notice is
provided in accordance with California’s Proposition 65. If you would like additional
information, please refer to our Web site at www.nautilus.com/prop65.
If you have any questions regarding your Bowex
®
home gym, call the Nautilus
®
Customer
Service Department at (800) 605-3369.
When You Are Not Using Your Home Gym
Disconnect the cables from the Power Rod
®
unit when your are not using your home
gym. Use the rod binding strap included with your machine to bind all the rods together
at the top. You can also place your cables and grips through the strap to keep them out
of the way. Leaving the rods and cables under tension could cause injury if a rod were
inadvertantly released.
Keep the cables and Power Rod
®
units bound with the rod binding strap when not in
operation, and be sure and remove the binding strap before beginning any exercises
using the rods.
Features and Use
Note: Power Rod
®
Resistance Rods are manufactured using nylon composite material. The weight resistance
measurements are estimates and resistance can vary based on environmental and usage patterns and other factors. Rod
resistance will normally degrade over time and after extensive usage. If you have any questions regarding the resistance
of your Power Rod
®
Resistance Rods, contact our Bowflex
®
Customer Service department for assistance.
Owner’s Manual
8
Accessories and Equipment
Always inspect for wear prior to use.
Handgrips
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.
Ankle Cuff Grip: The cuff opening can be made larger to accommodate the
ankle. Place your hand in the cuff and slide it away from the grip. Insert your
foot or ankle and tighten by sliding the grip back toward the cuff.
Foot Grip: Slip your foot through the cuff of the handle and slide the foam grip
against the top of your foot.
Shoulder Grip: Spread open the cuff and slide the grip up your arm, tightening
the grip around your shoulder by pulling the handle toward the cuff.
Additional Accessories
For additional accessories for your home gym, contact Nautilus at (800) 605-
3369 or go to www.bowex.com.
Features and Use
Owner’s Manual
9
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.
Muscle Strength is the maximum force that you
can exert against resistance at one time. Your muscle
strength comes into play when you pick up a heavy bag
of groceries or lift a small child. It is developed when a
localized muscle is worked both positively (concentric)
and negatively (eccentric) at a resistance—great
enough so you can perform only five to eight repetitions
of the exercise before the muscle fails. Each set of
repetitions is followed by a rest interval that typically
runs three times longer than the set. Later, between
exercise sessions, the muscle overcompensates for the
stress and usually increases in both strength and size.
Muscle Endurance is the ability to perform repeated
contractions. It comes into play when you cross-country
ski or work on your feet all day. Endurance training
addresses the slow twitch, endurance muscle fibers,
which depend on oxygen for energy. To develop muscle
endurance, use low resistance and high repetitions
about 15-20 repetitions in each set, three sets to each
exercise, working the muscle only to fatigue.
Muscle Power is the combination of strength and
speed of the muscular contraction. This is often
misinterpreted as; a) being directly associated with
certain skill or sport and/or; b) meaning that you must
move fast. Load is actually a more important factor than
speed when attempting to improve power. When training
to achieve muscular power, pick a resistance that
fatigues you in the 3-5 repetition range. When performing
these reps, it is more important to think of contracting
the muscles faster rather than attempting to move
faster. Performing sport simulation exercises usually
results in a deterioration of the motor pattern or skill.
The biomechanically sound method of improving power
in your sport is to train for power using the correct joint
movements, as described in this manual. Then practice
the skill associated with your sport, learning to apply this
newly achieved power.
Body Composition is the ratio of fat weight (fat) to
lean weight (muscles, bones and tissue). As you age, the
ratio shifts. The fat weight increases and the lean weight
decreases. Training for muscle strength will generally
increase muscle size and aerobic conditioning will
help burn extra calories. Performing these two forms of
exercise, either at different times or together, will create
the greatest changes in body fat weight. Balanced
Strength and alignment are the result of equal strength
developed in all parts of the body. It comes into play in
your standing and sitting posture, and in your ability to
perform just about any activity safely and effectively. An
over-development of the back will round the shoulders,
weak or stretched abdominals can cause lower back
pain. You want a balance of muscle strength in front
and back. In addition, you need a balance of strength
between your middle, lower, and upper body.
Flexibility is the ability of a muscle or group of muscles
to move the joint through a full range of motion. Flexibility
comes into play when you execute an overhand serve or
stretch for the top shelf in the kitchen. It is a cooperative
movement of opposite muscle groups. When a muscle
contracts, its opposite muscle group must relax for the
action to occur. Increased exibility means an increased
range of motion, made possibly by this simultaneous
contracting and relaxing. Good exibility is important
in protecting the body from injury and can be achieved
through the balanced strength training programs that are
included in this manual.
Cardiovascular Endurance is the ability of the heart
and lungs to supply oxygen and nutrients to exercising
muscles over an extended period of time. It comes into
play when you jog a mile or ride a bike. It is a critical
component of overall fitness and health.
Owner’s Manual
10
Design Your Own Program
You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is
easy by following the guidelines below.
Understand fitness and its components
Improperly designed programs can be dangerous.
Take some time to review this manual as well as other
fitness guides.
Know your current fitness level
Before you start any fitness program you should
consult a physician who will help you determine your
current abilities.
Identify your goals
Goals are critical to choosing and designing an exercise
program that fits and enhances your lifestyle, but so is
strategy. It’s important not to rush the process and try to
accomplish too much too soon. That will lead to setbacks
and discouragement. Instead, set a series of smaller
achievable goals.
Select complementary exercises
Be sure to pair exercises that address compound joint
movements and single joint movements. In addition, select
exercises that address complementary muscle groups.
Put first things first
During each session, first work muscle groups that need
the most training.
Remember your cardiovascular component
Any fitness program must contain a cardiovascular
fitness component to be complete. So complement
your resistance training with aerobic exercise such as
walking, running, or bicycling.
Training variables
When designing your own program there are several
variables that, when mixed properly, will equal the right
fitness formula for you. In order to find out the best
formula, you must experiment with several combinations
of variables.
The variables are as follows
• TrainingFrequency:The number of times you train
per week. We recommend daily activity but not daily
training of the same muscle group.
• TrainingIntensity:The amount of resistance used
during your repetition.
• TrainingVolume:The number of repetitions and sets
performed.
• RestIntervals:The time you rest between sets and
the time you rest between workouts.
Once you’ve established a base of fitness,
follow these basic principles
• IsolateMuscleGroups: Focus work on specific
muscle groups.
• ProgressiveLoading: The gradual systematic
increase of repetitions, resistance and exercise
period.
Working Out
A good pre-workout mental routine is to sit and relax, so
that you can focus on what you are about to do and think
about achieving your end goal.
Warming Up
We recommend that you warm up by doing light stretching
and performing light exercises on the Bowex
®
home gym.
Cooling Down
An essential part of the exercise routine is the cool down.
Gradually reduce the level of exercise intensity so that
blood does not accumulate in one muscle group, but
continues to circulate at a decreasing rate. Remember to
gradually move yourself into a relaxed state.
Breathing
Breathing in or out during the actual performance is
not dependent upon the direction of air ow relative to
exertion. It is, in fact, a mechanical process that changes
the position of your spine as your rib cage moves. Here
are some tips for breathing:
1. Be cautious when you are concentrating or exerting
effort. This is when you will probably hold your breath.
Do not hold your breath. Do not exaggerate
breathing.
Depth of inhalation and exhalation should be natural
for the situation.
2. Allow breathing to occur naturally, do not force it.
Workouts
Owner’s Manual
11
Workouts
Workouts
20 Minute Better Body Workout
Frequency: 3 days per week (M-W-F)
Time: 20 minutes
Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5–10
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. As you become
stronger, you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to the
next one. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that would allow you to stop the
movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during
each set.
Advanced General Conditioning
Frequency: 4 days per week (M-T-Th-F)
Time: 20 minutes
When you are procient in performing the exercise techniques of the above workout and are no longer realizing
results, or have become just plain bored, it is time to change your program. You can increase your training with
this "split system" routine that works opposing muscle groups on different days. To do this, you will increase your
resistance when you can perform 12 reps perfectly, and you will increase your volume by performing more sets and
more exercises. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point
in the rep. Count three seconds up and three seconds down and work to fatigue during each set.
Body Part Exercise Sets Reps
Chest Bench Press 1-2 10-15
Back Narrow Pulldowns with Handgrips 1-2 10-15
Shoulders Crossover High Rear Delt Rows 1-2 10-15
Arms Seated Biceps Curl 1-2 10-15
Triceps Pushdown 1-2 10-15
Legs Leg Extension 1-2 10-15
Standing Hip Extension 1-2 10-15
Trunk Trunk Rotation 1-2 10-15
Seated Abdominal Crunch 1-2 10-15
Body Part Exercise Sets Reps
Chest Bench Press 1-3 10-12
Shoulders Seated Shoulder Press 1-3 10-12
Arms Triceps Pushdown 1-3 10-12
Seated Biceps Curl 1-3 10-12
Legs Leg Extension 1-3 10-12
Squat 1-3 10-12
Days 1 & 3
Owner’s Manual
12
Workouts
Body Part Exercise Sets Reps
Back Reverse Grip Pulldown with
Handgrips
1-3 10-12
Narrow Pulldowns with Handgrips 1-3 10-12
Shoulders Crossover High Rear Delt Rows 1-3 10-12
Arms Seated Biceps Curl 1-3 10-12
Triceps Pushdown 1-3 10-12
Trunk Trunk Rotation 1-3 10-12
Seated Abdominal Crunch 1-3 10-12
Days 2 & 4
20 Minute Upper/Lower Body
Frequency: 4 days per week (M-T-Th-F)
Time: 20 minutes
This program provides a quick and effective workout that combines muscle conditioning with some cardiovascular
benefits. Perform this routine when you are limited in time or just want a variation to your normal routine. Perform this
program training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your technique
starts to deteriorate. Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you
perform. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the
rep. Count three seconds up and three seconds down.
Body Part Exercise Sets Reps
Chest Bench Press 1-3 12-15
Back Stiff Arm Pulldowns 1-3 12-15
Shoulders Crossover High Rear Delt Rows 1-3 12-15
Arms Seated Biceps Curl 1-3 12-15
Triceps Extension 1-3 12-15
Days 1 & 3
Body Part Exercise Sets Reps
Legs Leg Extension 1-3 12-15
Squat 1-3 12-15
Standing Hip Extension 1-3 12-15
Standing Hip Abduction 1-3 12-15
Trunk Trunk Rotation 1-3 10-12
Seated Abdominal Crunch 1-3 10-12
Days 2 & 4
Owner’s Manual
13
Workouts
Body Building
Frequency: 6 days on, 1 day off (Day 6)
Time: 45-60 minutes
Body building requires focused concentration and dedication to training, as well as proper eating habits. Train 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. Rest 30-60 seconds between each set and exercise. Focus on proper form. Tighten the muscle before
you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement
as you lower the weight. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at
any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.
Body Part Exercise Sets Reps
Chest Bench Press 2-4 8-12
Incline Bench Press 2-4 8-12
Shoulders Seated Shoulder Press 2-4 8-12
Crossover High Rear Delt Rows 2-4 8-12
Lateral Shoulder Raise 2-4 8-12
Shoulder Shrug 2-4 8-12
Days 1 & 3
Body Part Exercise Sets Reps
Back Stiff Arm Pulldowns 2-4 8-12
Narrow Pulldowns with Handgrips 2-4 8-12
Arms Seated Biceps Curl 2-4 8-12
Triceps Kickback 2-4 8-12
Triceps Pushdown 2-4 8-12
Triceps Extension 2-4 8-12
Days 2 & 4
Body Part Exercise Sets Reps
Legs Squat 2-4 8-12
Leg Extension 2-4 8-12
Standing Hip Extension 2-4 8-12
Standing Leg Kickback 2-4 8-12
Trunk Trunk Rotation 2-4 8-12
Seated Abdominal Crunch 2-4 8-12
Days 5 & 7
Owner’s Manual
14
Workouts
Circuit Training - Anaerobic/Cardiovascular
Frequency: 6 days on, 1 day off (Day 6)
Time: 20-45 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). One circuit equals one set of each exercise. Initially, start
with completing one round of Circuit 1. Then add an additional round of the same circuit. Once you reach three rounds
of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases. Repeat the
process with Circuit 3. Do not let your heart rate exceed 220, minus your resting heart rate. Perform each rep of each
exercise slowly. Count three seconds up and three seconds down.
Body Part Exercise Reps
Chest Bench Press 8-12
Legs Squat 8-12
Back Stiff Arm Pulldowns 8-12
Legs Standing Hip Extension 8-12
Trunk Seated Abdominal Crunch 8-12
Days 1 & 3
Body Part Exercise Reps
Shoulders Seated Shoulder Press 8-12
Legs Leg Extension 8-12
Back Narrow Pulldowns with Handgrips 8-12
Trunk Seated Abdominal Crunch 8-12
Arms Seated Biceps Curl 8-12
Days 2 & 4
Body Part Exercise Reps
Shoulders Shoulder Shrug 8-12
Arms Triceps Pushdown 8-12
Legs Standing Hip Adduction 8-12
Trunk Trunk Rotation 8-12
Days 5 & 7
Owner’s Manual
15
Workouts
True Aerobic Circuit Training
Frequency: 2-3 times per week
Time: 20-60 minutes
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick,
challenging routine. By returning to an aerobic exercise between each set you are increasing your aerobic capacity,
endurance and burning fat as energy. 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). One circuit equals one set of each
exercise. Initially, start with completing one round of Circuit 1. Then add an additional round of the same circuit. Once
you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level
increases. Do not let your heart rate exceed 220 minus your resting heart rate. Perform each rep of each exercise
slowly and with perfect technique. Count three seconds up and three seconds down.
Any type of aerobic exercise can be used for this routine. Some examples are: jumping jacks, jogging in place, or stair climbing.
Body Part Exercise Reps
Chest Bench Press 8-12
Aerobic Exercise 30-60 Seconds
Legs Squat 8-12
Aerobic Exercise 30-60 Seconds
Back Narrow Pulldowns with Handgrips 8-12
Aerobic Exercise 30-60 Seconds
Legs Standing Hip Abduction 8-12
Aerobic Exercise 30-60 Seconds
Trunk Seated Abdominal Crunch 8-12
Aerobic Excercise 30-60 Seconds
Circuit 1
Body Part Exercise Reps
Shoulders Seated Shoulder Press 8-12
Aerobic Exercise 30-60 Seconds
Legs Leg Extension 8-12
Aerobic Exercise 30-60 Seconds
Back Stiff Arm Pulldowns 8-12
Aerobic Exercise 30-60 Seconds
Trunk Seated Abdominal Crunch 8-12
Aerobic Exercise 30-60 Seconds
Arms Seated Biceps Curl 8-12
Circuit 2
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16
Workouts
Strength Training
Frequency: 3 days per week (M-W-F)
Time: 45-60 minutes
This program is designed to emphasize overall strength development. 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. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your
resistance 5 lbs and decrease your reps to 5. Rest 60–120 seconds between each set and exercise. Focus on proper
form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full
contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that would allow
you to stop the movement instantly at any point in the rep. Count two seconds up and four seconds down and work to
fatigue during each set.
Body Part Exercise Sets Reps
Chest Bench Press 2-4 5-8
Decline Bench Press 2-4 5-8
Shoulders Seated Shoulder Press 2-4 5-8
Lateral Shoulder Raise 2-4 5-8
Shoulder Shrug 2-4 5-8
Day 1
Body Part Exercise Sets Reps
Back Reverse Grip Pulldown with
Handgrips
2-4 5-8
Narrow Pulldowns with Handgrips 2-4 5-8
Arms Seated Biceps Curl 2-4 5-8
Triceps Kickback 2-4 5-8
Triceps Pushdown 2-4 5-8
Triceps Extension 2-4 5-8
Day 2
Body Part Exercise Sets Reps
Legs Squat 2-4 5-8
Leg Extension 2-4 5-8
Standing Hip Extension 2-4 5-8
Standing Hip Abduction 2-4 5-8
Trunk Trunk Rotation 2-4 5-8
Seated Abdominal Crunch 2-4 5-8
Day 3
Owner’s Manual
17
Keep your body weight centered on the machine, seat or base frame platform while exercising.
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. Only
exercises included in this manual or in written materials authorized and supplied by Bowflex
®
are recommended
for operation with this machine.
Exercises
Owner’s Manual
18
Exercises
Bench Press - Shoulder Horizontal Adduction (and elbow extension)
Muscles Worked
Pectoralis Major, Deltoids, Triceps
Machine Set-Up
Seated - facing outward
Chest Bar
Leg extension removed
Handgrips
Attach the clips to the Power Rod® resistance rods.
Success Tips
Maintain a 90° angle between your upper arms and
torso throughout the motion.
Keep your chest muscles tightened.
Limit and control your range of motion
Keep your knees bent, feet on the Platform and head
back against the Seat Back Pad.
Keep your elbows in front of your shoulders.
Keep your shoulder blades pinched together and
maintain good spinal alignment.
Chest Exercises
Decline Bench Press - Shoulder Horizontal Adduction (and elbow extension)
Muscles Worked
Pectoralis Major, Deltoids, Triceps
Machine Set-Up
Seated - facing outward
Chest Bar
Leg extension removed
Handgrips
Attach the clips to the Power Rod® resistance rods.
Success Tips
Maintain a 90° angle between your upper arms and
torso at the start of the motion, and slightly less than
90° at the nish.
Keep your knees bent, feet on the Platform and head
back against the Seat Back Pad.
Do not let your elbows travel behind your shoulders.
Keep your shoulder blades pinched together and
maintain good spinal alignment.
Owner’s Manual
19
Exercises
Incline Bench Press - Shoulder Horizontal Adduction (and elbow extension)
Muscles Worked
Pectoralis Major, Deltoids, Triceps
Machine Set-Up
Seated - facing outward
Chest Bar
Leg extension removed
Handgrips
Attach the clips to the Power Rod® resistance rods.
Success Tips
Maintain a 90° angle between your upper arms and
torso at the start of the motion, and slightly less than
90° at the nish.
Keep your knees bent, feet on the Platform and head
back against the Seat Back Pad.
Do not let your elbows travel behind your shoulders.
Keep your shoulder blades pinched together and
maintain good spinal alignment.
Chest Exercises
Shoulder Exercises
Crossover High Rear Delt Rows
Muscles Worked
Anterior and Middle Deltoids
Machine Set-Up
Standing-facing Power Rod
®
unit
Front Lat Cross Bar
Leg extension and seat assembly removed
Handgrips
Attach the clips to the Power Rod® resistance rods.
Success Tips
Maintain a 90° angle between your upper arms and
torso during the motion.
Keep your shoulder blades pinched together,
abdominals tight, and maintain good spinal
alignment.
Keep your chest lifted throughout the exercise.
Owner’s Manual
20
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Bowflex PR3000 (2013 model) Le manuel du propriétaire

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Fitness, gymnastique
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