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TheBowflex®Blaze™ HomeGymOwner’sManualandFitnessGuide .............................. PN 001-6902 Rev B (8/2006) Table of Contents Safety Requirements 5 Safety Warning Labels 7 Get to Know Your Machine 10 How to Use Your Machine 11 Power Rod® Resistance 11 Adjusting/Understanding The Resistance 11 Hooking Power Rod® Unit to Cables 11 Safety 11 When You Are Not Using Your Gym 11 How to Use Your Machine 12 The Workout Bench 12 Removing the Bench 12 Flat Bench 12 45° Incline Bench 12 Leg Extension 12 Free-Sliding Seat 12 Storing Your Bowflex® Blaze™ Home Gym 12 Maintenance and Care 12 How to Use Your Machine 13 Accessories and Equipment 13 Using Your Leg Press Belt and Squat Bar Pulleys 14 Define Your Goals 16 Warm Up / Cool Down 17 Chest Exercises 18 Shoulder Horizontal Adduction 18 Bench Press 18 Decline Bench Press 19 Incline Bench Press 19 Decline Chest Fly 20 Incline Chest Fly 20 Resisted Punch 21 Lying Cable Crossover 21 Shoulder Exercises 22 Rear Deltoid Rows 22 Standing Lateral Shoulder Raise 22 Seated Shoulder Press 23 Front Shoulder Raise 23 Shoulder Extension 24 Shoulder Shrug 24 Scapular Protraction 25 Scapular Depression 25 Lying Front Shoulder Raise 26 Reverse Fly 26 Shoulder Rotator Cuff 27 Shoulder Rotator Cuff 27 Seated Lateral Shoulder Raise 28 Scapular Retraction 28 Back Exercises 29 Lying Lat Pulldowns 29 Low Back Extension 29 Pulldowns 30 Narrow Pulldowns with Handgrips 30 Lying Lat Fly 31 Lying Narrow Lat Pulldowns 31 Seated Lat Rows 32 Stiff-Arm Pulldown 32 Bent Over Row 33 Arm Exercises 34 Triceps Pushdown 34 Single Arm Pushdown 34 French Press 35 Lying Triceps Extension 35 Cross Triceps Extension 36 Lying 45o Triceps Extension 36 Seated Triceps Extension 37 Standing Biceps Curl 37 Seated Biceps Curl 38 Lying Biceps Curl 38 Seated Wrist Extension 39 Standing Wrist Curl 39 Reverse Curl 40 Seated Wrist Curl 40 Standing Wrist Extension 41 “Rope” Pushdown 41 Abdominal Exercises 42 Reverse Crunch 42 Resisted Reverse Crunch 42 Seated (Resisted) Ab Crunch 43 Seated (Resisted) Oblique Ab Crunch 43 Trunk Rotation 44 Leg Exercises 45 Leg Extension 45 Squat 45 Lying Leg Extension 46 Ankle Eversion 46 Ankle Inversion 47 Standing Hip Extension 47 Standing Hip Extension 48 Standing Hip Abduction 48 Seated Hip Adduction 49 Seated Hip Abduction 49 Standing Leg Kickback 50 Leg Press 51 Prone Leg Curl 52 Muscle Chart 53 US Warranty Information 54 Bowflex Body Leanness Program 57 The Workouts 66 Contact Information 77 Product Specifications: Product Weight 195 lbs. (88 kg) Product Dimensions 90" L x 38" W x 83" H (229 cm L x 97 cm W x 211 cm H) Folded Footprint 52" L x 38" W x 83" H (132 cm L x 97 cm W x 211 cm H) Workout Area 100" L x 78" W (254 cm L x 198 cm W) Number of Exercises Over 60 Power Rod® Resistance 210 lbs. (95 kg) Power Rod® Upgradability 310 lbs. (141 kg.) 410 lbs. (186 kg.) User Weight Limit 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H ASTM F2276-05ASTM F2216-05USUS ........................................................ 4 Safety Requirements IMPORTANT SAFETY INSTRUCTIONS The following definition applies to the word “Warning” found throughout this manual: .............. Used to call attention to POTENTIAL hazards that could result in personal injury or loss of life. ............ READ ALL INSTRUCTIONS BEFORE USING THE MACHINE. .................. • Always read and follow the Warning and Safety labels attached to your Bowflex® Blaze™homegym.Donotremovetheselabels.Ifyouneedreplacementlabels, pleasecallaNautilusRepresentativeat1- 800-NAUTILUS(628-8458). ................................................................ • Read the owner’s manual and follow it carefully before using the machine. • Parents and others in charge of children should be aware of their responsibility, because the natural play instinct and the fondness for experimenting of children can lead to situations and behavior for which the training equipment is not intended. • Never allow children to use the Bowflex® Blaze™ home gym unsupervised. To do so could result in injury. If children are allowed to use the equipment, their mental and physical development should be taken into account. They should be controlled and instructed on the correct use of the equipment. • This equipment is under no circumstances suitable as a children’s toy. • Inspect your machine for any worn or loose components prior to use. Tighten or replace any worn or loose components prior to use. Pay close attention to cables, or belts and their connections. • Never use dumbbells or other weight equipment to incrementally increase the weight resistance. Use only the Power Rod® unit that came with your Bowflex® Blaze™ home gym. • Set up and use your Bowflex® Blaze™ home gym on a hard, level surface. • Do not wear any loose or dangling clothing or jewelry while using the Bowflex® Blaze™ home gym. Stand clear of all moving components. • Before beginning any exercise program consult your physician or health care professional. Onl...