Nautilus NS4000 User Manual

2
&
Owner’s Manual
Fitness Guide
NS4000

Nautilus NS4000 Specifications

General

Type	Treadmill
Folding	Yes
Running Area	50 x 140 cm
User Weight Capacity	120 kg
Display	LCD
Product Weight	70 kg

Summary

Safety Warning

General Safety Instructions

The Workouts

20 Minute Better Body Workout

Strength Training

An advanced routine focused on overall strength development, emphasizing near-exhaustion sets.

Chest Exercises

Chest Press

Detailed instructions for performing the chest press exercise, muscles worked, starting position, and motion.

Incline Chest Press

Guide to the incline chest press, focusing on upper chest development and proper form.

Chest Fly

Instructions for the chest fly exercise, emphasizing shoulder horizontal adduction and chest muscles.

Abdominal Exercises

Abdominal Crunch

Step-by-step guide for the abdominal crunch exercise, targeting core muscles and spinal flexion.

Shoulder Exercises

Rear Delt

Instructions for rear delt exercise, targeting rear shoulder muscles and upper back.

Front Shoulder Raise

Guide to front shoulder raise, focusing on front deltoids and proper form.

Seated Shoulder Press

Detailed steps for the seated shoulder press, including muscle focus and key points.

Lateral Shoulder Raise

Instructions for lateral shoulder raise, targeting side shoulder muscles and rotator cuff.

Back Exercises

Wide Pulldown

Guide to wide pulldown, emphasizing latissimus dorsi, rear deltoid, and biceps.

Reverse Grip Pulldown

Instructions for reverse grip pulldown, focusing on upper back muscles and biceps.

Seated Low Row

Rear Deltoid Rows/Compound Row

Single Arm Row

Upright Row

Arm Exercises

Triceps Kickback

Triceps Pushdown

Standing Biceps Curl

Leg Exercises

Leg Press

Leg Extension

Leg Curl

Standing Hip Extension

Calf Extension

Standing Hip Abduction

Standing Hip Adduction