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General| Brand | Nautilus |
|---|---|
| Model | 200 3346 |
| Category | Fitness Equipment |
| Language | English |
Read and understand all warnings and instructions before using the machine.
Follow instructions for safe operation, including weight pin insertion and bench adjustments.
Introduction to the Nautilus NS4000 and its key features and design principles.
Diagram labeling key stations like Pec Dec, Leg Press, and Pulley stations.
Instructions on how to select and adjust the weight stack for exercises.
Guides for adjusting seat height, seat back, and press arm positions.
Explanation of different grips and length adjustments for cable exercises.
Daily, weekly, and bi-yearly checks and cleaning procedures for machine upkeep.
Definitions of Muscle Strength, Endurance, Power, Body Composition, Balance, Flexibility, and Cardio Endurance.
Explanation of the ratio of fat weight to lean weight and its impact on fitness.
Advice on consistency, balanced development, and complementary exercises for goal attainment.
Explains frequency, intensity, volume, and rest intervals for program customization.
A quick workout routine for 3 days a week, focusing on key body parts.
A 4-day split routine for improved conditioning and muscle group focus.
A 3-day on, 1-day off program emphasizing focused concentration and dedication.
Guidelines for body building, including failure training and aerobic integration.
An advanced routine for overall strength development, focusing on near exhaustion.
Emphasis on form, tightening, squeezing, and resisting movement during strength training.
Detailed instructions for performing the chest press exercise safely and effectively.
Guide to executing the incline chest press, targeting upper chest muscles.
Instructions for the chest fly exercise, focusing on shoulder horizontal adduction.
Proper form for abdominal crunches, emphasizing spinal flexion and core engagement.
How to perform rear delt exercises to target the back of the shoulder and upper back.
Guidance for front shoulder raises, focusing on shoulder flexion and front deltoids.
Instructions for seated shoulder press, targeting anterior and middle deltoids.
Proper form for lateral shoulder raises, engaging side shoulder muscles.
How to perform wide pulldowns, targeting latissimus dorsi and upper back muscles.
Instructions for reverse grip pulldowns, focusing on elbow flexion and back muscles.
Proper form for seated low rows, engaging back muscles and biceps.
Guide to compound rows for rear deltoids and upper back muscles.
Instructions for single arm rows, targeting latissimus dorsi and rear deltoids.
Proper form for upright rows, emphasizing shoulder and upper back engagement.
How to perform triceps kickbacks, targeting the triceps muscles.
Instructions for triceps pushdowns, focusing on elbow extension.
Proper form for standing biceps curls, emphasizing elbow flexion.
Instructions for leg press, working major upper leg and gluteal muscles.
How to perform leg extensions, targeting quadriceps muscles.
Instructions for leg curls, strengthening gluteal and hamstring muscles.
Proper form for standing hip extensions, strengthening gluteal muscles.
Instructions for calf extensions, emphasizing ankle plantarflexion.
How to perform hip abductions for hip strength and stability.
Instructions for hip adductions, targeting inner thigh and hip muscles.
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