Bowflex PR3000 - English; Specifications; Table of Contents

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 .................................................8
Adjusting and Understanding the Resistance ............. 8
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
Contacts...................................................................................33
Guide du propriétaire............................................................35
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 .........................................................157 lbs. (71kg)
Box Weight .............................................. 174 lbs. (79kg)
Box Dimensions ................................ 54”l x 28”w x 9”h
(137cm x 71cm x 23cm)
Capacities
Maximum Weight Capacity ................ 300 lbs. (158kg)
Patent Information: This product may be covered by US and Foreign Patents and Patents Pending. See Product for more
information.
Owner’s Manual
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