PR1000 A SSE MB LY / O WN E R ’ S M A N UA L Go to www.pr1000workouts.
Table of Contents Important Safety Instructions................................... 2 Safety Warning Labels and Serial Number / Specifications....................................................... 4 Parts ....................................................................... 5 Hardware / Tools / Before Assembly........................ 6 Assembly................................................................. 7 Adjustments........................................................... 18 Leveling Your Machine.
• Do not try to change the design or functionality of this machine. This could compromise the safety and can void the warranty. • If replacement parts are necessary use only genuine Nautilus replacement parts and hardware. Failure to use genuine replacement parts can cause a risk to users, keep the machine from operating correctly or void the warranty. • Do not use the machine until it has been fully assembled and inspected for correct performance in accordance with the Owner’s Manual.
Safety Warning Labels and Serial Number / Specifications WARNING! • Keep children and pets away from this machine at all times. • Prior to use, read and understand the User’s Guide, including all Warnings which may or may not be present on this machine. • Before each use, check all snap hooks, cables and pulleys for wear and proper function. Tighten all fasteners as necessary. Do not use if any parts are in need of repair. • Use Caution when you use this equipment or serious injury can occur.
Parts 1 2 3 20 8 9 4 10 6 7 5 11 13 12 16 22 14 15 12 21 17 19 18 Item Qty Description Item Qty 1 1 Top Cross Bar 12 4 Foam Roller Pad 2 1 Upper Lat Tower 13 1 Long Roller Tube 3 1 Rod Pack 14 1 Short Roller Tube 4 1 Rod Box End Plate 15 1 Leg Extension Base 5 1 Chest Cross Bar 16 1 Base Platform 6 2 Media Tray 17 2 Cable, Rod to Chest Cross Bar Pulley 7 1 Lower Lat Tower 18 1 Belt, Leg Press 8 1 Bench 19 2 Handgrip 9 1 Seat 20 1 Rod Stra
Hardware / Tools / Before Assembly A B C D Item Qty Description A 8 B E F G H I J K L M N O P Item Qty Hex Head Screw, 3/8” x 3/4” J 1 Hex Head Screw, 3/8” x 4-1/4” 29 Flat Washer, 3/8” K 1 Seat Rail Securing Knob C 10 Securing Nut, 3/8” Nylock L 1 Upper Cable Clip D 2 Hex Head Screw, 3/8” x 4” M 3 Socket Head Screw, M5 x 25 Q Description E 4 Hex Head Screw, 5/16” x 3/4” N 5 Flat Washer, 1/4” F 4 Flat Washer, 5/16” O 2 Pan Phillips Head Screw, 1/4”
Assembly 1. Attach the Lower Lat Tower to the Base Assembly Note: Insert the upper hardware first to secure the Lower Lat Tower ( * ).
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3. Attach the Leg Extension to the Leg Extension Tube Note: D o not unwrap the cable from the pulley until the machine is fully assembled. 11 X2 C B X2 B I 15 4.
5. Attach the Seat Rail Assembly to the Frame Assembly, and Secure it with the Seat Rail Securing Knob.
6. Attach the Top Cross Bar to the Upper Lat Tower Note: Do not unwrap the cables from the pulleys until the machine is fully assembled.
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8. Apply the Upper Cable Clip to the Lat Tower Note: Be sure to use the Cable Clip when the cables are not in use.
9. Attach the Rod Pack Holder and Rod Pack to the Frame Assembly Note: Fully tighten the hardware. Be sure that the Rod Pack is fully secured.
10. Attach the Chest Cross Bar to the Frame Assembly Note: Do not unwrap the cables from the pulleys until the machine is fully assembled.
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12. Insert the Bench into the Seat Slider and then Pivot onto the Seat Rail Be sure the end of the Bench sets firmly into the hinge on the Seat Slider, and then pivot it downward onto the Seat Rail. If the Bench is not fully engaged with the Seat Slider and Seat Rail, the Bench will be unstable and could disengage and potentially cause injury or harm to the user. 8 13. Final Inspection Inspect your machine to ensure that all fasteners are tight and components are properly assembled.
Adjustments Leveling Your Machine Loosen but do not remove the indicated bolts on the foot plate. Stand on the foot plate until it rests flat on the floor. Retighten the bolts.
Cable Routing for Lat Cross Bar Use: Cable Routing for Leg Extension Use: 19 Assembly Manual
Features Top Cross Bar Power Rod® Unit Top Cross Bar Pulley Hand Grip Upper Cable Resistance Cable Media Rack Rod Box Chest Bar Pulley Leg Extension Bench Seat Chest Cross Bar Seat Rail Securing Knob Seat Slider Seat Locking Knob Leg Press Belt Rod Binding Strap 20 Assembly Manual Leg Extension Cable
Operation Adjusting and Understanding the Power Rod® Resistance Power Rod® units are made from a special composite material. The rods are sheathed with a protective black coating. Each rod is marked with a weight rating on the "Rod Cap" and at the base of each Rod on the Rod Box. The Bowflex® PR1000 home gym comes with 210 units of resistance provided by the Rod Pack. The full resistance is divided among a 5, two 10s, a 30, and a 50 unit rod on each side of the machine, for a combined total of 210 units.
When not using the Upper Cables, secure the lower ends to the Clip mounted on the rear of the Lat Tower. This will keep them secure and out of the workout area. And when not using the Leg Extension Cables, place them so they do not interfere with your workout. The Workout Bench Your Bowflex® home gym has a number of Seat and Bench positions: Flat bench, 45° incline and free-sliding seat extension. To adjust the Seat, pull out the Seat Locking Knob, then slide the Seat to the other hole on the Seat Rail.
Clean the bench with a non-abrasive household cleaner after each use. Do not use automotive cleaner, which can make the bench too “slick”. Storing Your Home Gym 1. Lock the Seat and Bench into the flat position with the Seat Locking Knob. 2. Remove all Power Rod® resistance and then bind the Power Rod® unit with the rod binding strap. 3. Remove the Seat Rail Securing Knob from the seat rail. 4. Tilt the bench toward the Power Rod® unit. 5.
Equipment and Accessories Always inspect for wear prior to use. Handgrips After fitting the handgrips firmly to your hand, ankle, or wrist, attach the pulley cable clips to the D-rings on the handgrips to attach them to the cables. Standard Grip Grasp the grip and cuff together to form a grip without inserting your hand through the cuff portion. Most of the exercises you perform utilize this grip.
Define Your Goals It is important to define your goals before you begin your workout routine. The following fitness guidelines will help you define your goals and choose your fitness program. Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in your chest, become short of breath, or feel faint. Contact your doctor before you use the machine again. Muscle Strength is the maximum force that you can exert against resistance at one time.
Design Your Own Program You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy by following the guidelines below. Understand fitness and its components Improperly designed programs can be dangerous. Take some time to review this manual as well as other fitness guides. Know your current fitness level Before you start any fitness program you should consult a physician who will help you determine your current abilities.
Warming Up We recommend that you warm up by doing light stretching and performing light exercises on the Bowflex® home gym. • Achilles Tendon and Calf: With both hands against a wall, place one foot behind you. Lean in toward the wall while keeping the rear leg straight and your heel on the ground. Repeat for the other leg. • Quadriceps: Put your left hand on a wall or table for balance.
The Programs 20 Minute Better Body Workout Frequency: 3 days per week (M-W-F) Time: 20 minutes Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5–10 reps without fatigue. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance that you can perform no less than 10 reps and no more than 15 reps. As you become stronger, you can advance to two sets for each exercise.
Days 2 & 4 Back Shoulders Arms Trunk Seated Lat Rows Stiff Arm Pulldowns Crossover Seated Rear Deltoid Row Standing Biceps Curl 1-3 1-3 1-3 10-12 10-12 10-12 1-3 10-12 Triceps Pushdown Trunk Rotation Seated Abdominal Crunch 1-3 1-3 1-3 10-12 10-12 10-12 20 Minute Upper/Lower Body Frequency: 4 days per week (M-T-Th-F) Time: 20 minutes This program provides a quick and effective workout that combines muscle conditioning with some cardiovascular benefits.
Body Building Frequency: 6 days on, 1 day off (Day 6) Time: 45-60 minutes Body building requires focused concentration and dedication to training, as well as proper eating habits. Work each muscle group to fatigue before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set and exercise. Focus on proper form.
Circuit Training - Anaerobic/Cardiovascular Frequency: 6 days on, 1 day off (Day 6) Time: 20-45 minutes Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1.
True Aerobic Circuit Training Frequency: 2-3 times per week Time: 20-60 minutes Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to an aerobic exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds).
Strength Training Frequency: 3 days per week (M-W-F) Time: 45-60 minutes This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 lbs and decrease your reps to 5.
Exercises Keep your body weight centered on the machine, seat or base frame platform while exercising. When using the machine for standing leg exercises, always hold the Lat Tower of the machine for stability. All exercises in this manual are based on the calibrated resistance and capacity levels of this machine. Only exercises included in this manual or in written materials authorized and supplied by Bowflex® are recommended for operation with this machine.
Chest Exercises Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Adjust the bench to a 45° incline. • Chest Cross Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Maintain a 90° angle between your upper arms and your torso throughout the motion. • Keep your chest muscles tight. • Limit and control your range of motion.
Incline Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Adjust the bench to a 45° incline. • Chest Cross Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly less than 90° at the finish. • Keep your knees bent, feet flat on the floor, head back against the bench.
Front Shoulder Raise - Shoulder Flexion (elbow stabilized) Muscles Worked Front and Middle Deltoids Machine Set-Up • Adjust to Flat Bench position. • Chest Cross Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your abdominals tight and maintain good spinal alignment with a slight arch in your lower back. • Keep your knees bent and your feet flat on the floor.
Scapular Retraction Muscles Worked Middle Trapezius, Rhomboids Machine Set-Up • Adjust to Flat Bench position. • Chest Cross Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Do not lose your spinal alignment. • Keep your chest lifted. • Keep your knees bent and your feet flat on the floor. • Keep your spine aligned and a slight arch in your lower back. • Do not use your arm muscles for this movement.
Stiff Arm Pulldowns Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • Adjust to Flat Bench position. • Top Cross Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees slightly bent and your feet flat on the floor. • Keep your spine aligned, abs tight and a slight arch in your lower back.
Reverse Grip Pulldown Muscles Worked Lower Trapezius Machine Set-Up • Adjust to Flat Bench position. • Top Cross Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees bent and your feet flat on the floor. • Keep your spine aligned, abs tight and a slight arch in your lower back. • Keep your lats tightened through this exercise. • Release your shoulder blades at the top of each rep. • Initiate each new rep by depressing your shoulder blades.
Arm Exercises Triceps Pushdown - Elbow Extension Muscles Worked Triceps Machine Set-Up • Remove the bench. • Top Cross Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and maintain a slight arch in your lower back. • Keep your knees slightly bent and your feet flat on the floor. • Use a controlled motion and tighten your triceps throughout the exercise.
Standing Biceps Curl - Elbow Flexion (in supination) Muscles Worked Biceps Machine Set-Up • Remove the bench. • Chest Cross Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, abs tight and a very slight arch in your lower back. • Keep your knees slightly bent and your feet flat on the floor. • Keep your elbows at your sides and your wrists straight.
Abdominal Exercises Seated (Resisted) Abdominal Crunch - Spinal Flexion Muscles Worked Rectus Abdominus, Obliques Machine Set-Up • Adjust the bench to a 45° incline. • Chest Cross Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Do not lift your head or chin. Your head should follow the rib motion rather than lead it. • Maintain normal neck posture. • Tighten your abs throughout the entire exercise and relax only at the end of each set.
Leg Exercises Leg Extension Muscles Worked Quadriceps Machine Set-Up • • • • Adjust to Flat Bench position. Use the Leg Extension Seat. Leg Extension pulleys Attach the clips to the Power Rod® resistance rods. Success Tips • Use slow, controlled motion. Do not kick into the extension. • Do not let your knees rotate outward during the exercise. Keep your kneecaps pointing up and straight forward.
Seated Hip Adduction Muscles Worked Adductor Longus, Gluteus Medius Machine Set-Up • Adjust to Flat Bench position • Chest Cross Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods Success Tips • Do not cross the attached leg in front of the stabilized leg. • Keep your abs tight and do not lift your hips or excessively arch your back. • Keep your spine straight and your hips level. Do not raise your hips during the motion. • Use only a small range of motion.
Standing Leg Kickback - Hip and Knee Extension Muscles Worked Gluteus Maximus Machine Set-Up • Adjust to Flat Bench position. • Chest Cross Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Do not bend from your waist or lower back. • Hold on to Lat Tower for stability. • Keep stabilizer foot on foot plate.
Warranty Who Is Covered This warranty is valid only to the original purchaser and is not transferable or applicable to any other person(s). What Is Covered Nautilus, Inc. warrants that this product is free from defects in materials and workmanship, when used for the purpose intended, under normal conditions, and provided it receives proper care and maintenance as described in the Product’s Assembly and Owner’s manual.
EN 8014149.081517.
