Table Des Matières; Specifications - Bowflex PR3000 Home Gym Guide Du Propriétaire

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
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)
Patent Information: This product may be covered by US and Foreign Patents and Patents Pending. See Product for more
information.
Table of Contents
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

Box Weight .............................................. 174 lbs. (79kg)
Box Dimensions ................................ 54"l x 28"w x 9"h
Capacities
Maximum Weight Capacity ................ 300 lbs. (158kg)
2
Owner's Manual
(137cm x 71cm x 23cm)