Nautilus Be Strong NS700X User Manual

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TABLE OF CONTENTS
Safety Information ........................ 3
Getting To Know Your Machine .. 4
Using Your Machine ...................... 5
Maintenance .................................. 6
Defining Your Goals ...................... 7
The Workouts
The 20 Minute Better Body Workout ............ 9
Complete Conditioning ............................. 10
Strength Training ................................... 11
Chest Exercises
Chest Press .......................................... 12
Cable Chest Press .................................. 12
Incline Chest Press ................................. 13
Chest Fly ............................................. 13
Incline Cable Bench Press ........................ 14
Decline Bench Press............................... 14
Pec Dec .............................................. 15
Cable Cross Over ................................... 15
Shoulder Exercises
Seated Shoulder Press ............................ 16
Front Shoulder Raise ............................... 17
Rear Deltiod Rows .................................. 17
Rear Deltiod Cable Rows .......................... 18
Shoulder Extension ................................. 18
Standing Lateral Raise ............................. 19
Shoulder Shrug ..................................... 19
Back Exercises
Wide Pulldowns .................................... 20
Reverse Grip Pulldowns ........................... 20
Seated Lat Rows .................................... 21
Seated Low Row .................................... 21
Stiff-Arm Pulldown ................................. 22
Low Back Extensions .............................. 22
Arm Exercises
French Press ........................................ 23
Triceps Kickback ................................... 23
Triceps Pushdown ................................. 24
Standing Biceps Curl............................... 25
Reverse Curl ......................................... 25
Abdominal Exercises
Seated Abdominal Crunch ........................ 26
Seated Oblique Crunch ............................ 26
Abdominal Cable Crunch .......................... 27
Leg Exercises
Leg Extension ....................................... 27
Leg Curl .............................................. 28
Stationary Lunge .................................... 29
Standing Hip Extension ............................ 29
Standing Hip Flexion ............................... 30
Calf Raise ............................................ 30
Standing Hip Abduction ........................... 31
Standing Hip Adduction ........................... 31
Warranty Information ................... 32
Important Contact Numbers ........ 33

Nautilus Be Strong NS700X Specifications

General

Brand	Nautilus
Model	Be Strong NS700X
Category	Fitness Equipment
Language	English