Bowflex PR3000 Handleiding
Bowflex
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PR3000
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OWNER’S MANUAL
GUIDE DU PROPRIÉTAIRE
PR3000
®
®
Table of Contents
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 .................................................7
Adjusting and Understanding the Resistance ............. 7
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 .........................................10
Workouts .................................................................................11
Define Your Goals ........................................................... 11
Design Your Program ..................................................... 12
Twenty Minute Better Body Workout ..........................13
Advanced General Conditioning .................................. 13
Twenty Minute Upper/Lower Body ..............................14
Body Building .................................................................. 15
Circuit Training - Anaerobic/Cardiovascular .............16
True Aerobic Circuit Training ........................................17
Stength Training ..............................................................18
Exercises.................................................................................19
Bench Press .................................................................... 20
Decline Bench Press .....................................................20
Incline Bench Press .......................................................21
Crossover High Rear Delt Rows ...................................21
Seated Shoulder Press ..................................................22
Shoulder Shrug ............................................................... 22
Lateral Shoulder Raise ..................................................23
Shoulder Rotator Cuff - (Internal) ................................23
Shoulder Rotator Cuff - (External) ................................24
Standing Low Back Extension ......................................24
Narrow Pulldowns with Handgrips .............................25
Stiff Arm Pulldowns ........................................................25
Reverse Grip Pulldown with Handgrips ......................26
Triceps Pushdown ..........................................................26
Triceps Extension............................................................27
Seated Biceps Curl .........................................................27
Triceps Kickback.............................................................28
Seated (Resisted) Abdominal Crunch ......................... 28
Trunk Rotation .................................................................29
Leg Extension .................................................................. 29
Squat .................................................................................30
Standing Hip Extension ..................................................30
Standing Hip Abduction .................................................31
Standing Hip Adduction .................................................31
Standing Leg Kickback .................................................. 32
Standing Calf Raise ........................................................ 32
Guide du propriétaire............................................................33
Specifications
Physical Dimensions
Length (not in use) ...........................................63” (160cm)
Length (maximum in use) ................................ 76” (193cm)
Width (maximum in use) .................................86” (219cm)
Height ................................................................. 82” (208cm)
Weight ........................................................154 lbs. (70 kg)
Box Weight .............................................. 173 lbs. (78kg)
Box Dimensions ................................ 54”l x 28”w x 9”h
(137cm x 71cm x 23cm)
Capacities
Maximum Weight Capacity ................ 300 lbs. (136kg)
To validate warranty support, keep the original proof of purchase and record the following information:
Serial Number __________________________
Date of Purchase _______________________
To register your product warranty , go to: www.bowflex.com/register
Or call 1 (800) 605–3369.
If you have questions or problems with your product, please call 1 (800) 605–3369.
Owner’s Manual
2
Product specificaties
| Merk: | Bowflex |
| Categorie: | Niet gecategoriseerd |
| Model: | PR3000 |
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