Bowflex 100661 Uživatelský manuál

ASSEMBLY / OWNER’S MANUALManual en Español Latino Americano: www.support.nautilus.comPR1000Go to www.pr1000workouts.com for workout training videos, t

5. Attach the Seat Rail Assembly to the Frame Assembly, and Secure it with the Seat Rail Securing Knob. BCBJX1X1KX2Assembly Manual10

6. Attach the Top Cross Bar to the Upper Lat Tower Note: Do not unwrap the cables from the pulleys until the machine is fully assembled.12BIBCX2X

7. Attach the Media Trays and Upper Lat Tower Assembly to the Frame Assembly BAX66Assembly Manual12

8. Apply the Upper Cable Clip to the Lat Tower Note: Be sure to use the Cable Clip when the cables are not in use.LX1Assembly Manual13

9. Attach the Rod Pack Holder and Rod Pack to the Frame Assembly Note: Fully tighten the hardware. Be sure that the Rod Pack is fully secured.34N

10. Attach the Chest Cross Bar to the Frame Assembly Note: Do not unwrap the cables from the pulleys until the machine is fully assembled.X2PBBCX

11. Attach the Leg Extension Rollers to the Frame Assembly X412Q141312Assembly Manual16

12. Insert the Bench into the Seat Slider and then Pivot onto the Seat RailBe sure the end of the Bench sets  rmly into the hinge on the Seat Slider

Leveling Your MachineLoosen but do not remove the indicated bolts on the foot plate. Stand on the foot plate until it rests fl at on the fl oor. Re-tig

Cable Routing for Lat Cross Bar Use:Cable Routing for Leg Extension Use: Assembly Manual19

Table of Contents To validate warranty support, keep the original proof of purchase and record the following information:Serial Number _______________

FeaturesChest Cross BarRod BoxChest Bar PulleyPower Rod® UnitTop Cross Bar PulleyTop Cross BarLeg ExtensionHand GripLeg Press BeltMedia RackBenchSeatS

Adjusting and Understanding the Power Rod® ResistancePower Rod® units are made from a special composite material. The rods are sheathed with a protect

When not using the Upper Cables, secure the lower ends to the Clip mounted on the rear of the Lat Tower. This will keep them secure and out of the wor

Storing Your Home Gym1. Lock the Seat and Bench into the at position with the Seat Locking Knob.2. Remove all Power Rod® resistance and then bi

Equipment and AccessoriesAlways inspect for wear prior to use.Handgrips After tting the handgrips rmly to your hand, ankle, or wrist, attach the pul

It is important to dene your goals before you begin your workout routine. The following tness guidelines will help you dene your goals and choose y

Design Your Own ProgramYou may want to design your own personal program specically geared to your goals and lifestyle. Designing a program is easy by

Warming UpWe recommend that you warm up by doing light stretching and performing light exercises on the Bowex® home gym.• Achilles Tendon and Calf:

20 Minute Better Body WorkoutFrequency: 3 days per week (M-W-F)Time: 20 minutesStart by performing one set of each exercise. Warm up with a light resi

Back Seated Lat Rows 1-3 10-12Stiff Arm Pulldowns 1-3 10-12Shoulders Crossover Seated Rear Deltoid Row1-3 10-12Arms Standing Biceps Curl 1-3 10-12Tric

• Do not try to change the design or functionality of this machine. This could compromise the safety and can void the warranty.• If replacement part

Body BuildingFrequency: 6 days on, 1 day off (Day 6)Time: 45-60 minutesBody building requires focused concentration and dedication to training, as wel

Circuit Training - Anaerobic/CardiovascularFrequency: 6 days on, 1 day off (Day 6)Time: 20-45 minutesCircuit training is a great way to achieve the be

True Aerobic Circuit TrainingFrequency: 2-3 times per weekTime: 20-60 minutesCircuit training is a great way to achieve the benets of strength traini

Strength TrainingFrequency: 3 days per week (M-W-F)Time: 45-60 minutesThis program is designed to emphasize overall strength development. This is an a

Keep your body weight centered on the machine, seat or base frame platform while exercising.When using the machine for standing leg exercises, always

Bench Press - Shoulder Horizontal Adduction (and elbow extension)Muscles WorkedPectoralis Major, Deltoids, TricepsMachine Set-Up• Adjust the bench to

Incline Bench Press - Shoulder Horizontal Adduction (and elbow extension)Muscles WorkedPectoralis Major, Deltoids, Triceps Machine Set-Up• Adjust the

Front Shoulder Raise - Shoulder Flexion (elbow stabilized)Muscles WorkedFront and Middle DeltoidsMachine Set-Up• Adjust to Flat Bench position.• Che

Scapular RetractionMuscles WorkedMiddle Trapezius, Rhomboids Machine Set-Up• Adjust to Flat Bench position.• Chest Cross Bar pulleys• Handgrips• At

Seated Lat Rows - Shoulder Extension (and elbow exion)Muscles WorkedLatissimus Dorsi, Teres Major, Rear Deltoids, BicepsMachine Set-Up• Adjust to Fl

WARNING! • Keep children and pets away from this machine at all times.• Prior to use, read and understand the User’s Guide, including all Warnings w

Reverse Grip Pulldown Muscles WorkedLower Trapezius Machine Set-Up• Adjust to Flat Bench position.• Top Cross Bar pulleys• Handgrips• Attach the cl

Triceps Pushdown - Elbow ExtensionMuscles WorkedTricepsMachine Set-Up• Remove the bench.• Top Cross Bar pulleys• Handgrips• Attach the clips to the

Standing Biceps Curl - Elbow Flexion (in supination)Muscles WorkedBiceps Machine Set-Up• Remove the bench. • Chest Cross Bar pulleys• Handgrips• At

Trunk RotationMuscles WorkedRectus Abdominus, Obliques, Serratus AnteriorMachine Set-Up• Adjust to Flat Bench position.• Chest Cross Bar pulleys• Ha

Leg ExtensionMuscles WorkedQuadricepsMachine Set-Up• Adjust to Flat Bench position.• Use the Leg Extension Seat.• Leg Extension pulleys• Attach th

Seated Hip AbductionMuscles WorkedPiriformis, Gluteus MaximusMachine Set-Up• Adjust to Flat Bench position. • Chest Cross Bar pulleys• Handgrips• A

Standing Leg Kickback - Hip and Knee ExtensionMuscles WorkedGluteus MaximusMachine Set-Up• Adjust to Flat Bench position. • Chest Cross Bar pulleys•

Who Is CoveredThis warranty is valid only to the original purchaser and is not transferable or applicable to any other person(s).What Is CoveredNautil

8014149.081517.BEN

NOTICE: Knob must be fully engaged.PartsItem Qty Description Item Qty Description1 1 Top Cross Bar 12 4 Foam Roller Pad2 1 Upper Lat Tower 13 1 Long

Hardware / Tools / Before Assembly Item Qty Description Item Qty DescriptionA 8 Hex Head Screw, 3/8” x 3/4” J 1 Hex Head Screw, 3/8” x 4-1/4”B 29 Flat

Assembly 1. Attach the Lower Lat Tower to the Base Assembly Note: Insert the upper hardware  rst to secure the Lower Lat Tower ( * ).D***167BBABC

2. Attach the Seat and Rubber Pad to the Seat Rail Assembly 9FEX1X4G10Assembly Manual8

3. Attach the Leg Extension to the Leg Extension Tube Note: Do not unwrap the cable from the pulley until the machine is fully assembled.B1115CX2