Bowflex Revolution User manual

The Bowflex Revolution®
Owner’s Manual
000-5822.040111.E

Table of Contents
Important Safety Information 1
Safety Warning Labels and Serial Number 2
Specifications 4
Getting to Know Your Bowflex Revolution®Home Gym 5
Using Your Bowflex Revolution®Home Gym
SpiraFlex®Resistance 6
Adjusting and Understanding the Resistance 6
Attaching SpiraFlex®Resistance Plates 7
Preparing for Use, Storing, and Moving 8
Maintenance 9
Adjusting Cable Tension 11
Cable Hookup for Leg Exercises 11
Cable Hookup for Leg Press Exercises 12
Storing Leg Press Cables 13
Storing Leg Extension Cables 14
Attaching Hand Grips and Foot Harnesses 15
Attaching Accessories, Benches and Seats 16
Leg Press Seatback 16
Leg Press Plate 16
Preacher Curl 17
Multi-Position Bench 17
Companion Equipment 19
Defining Goals 20
Reaching Your Goals 21
Designing Your Own Program 21
Exercising Properly 22
Working Out 22
Warming Up 22
Aerobic Rowing Position 22
Breathing 22
Performing Your Routine 22
Cool Down 22
The Workouts 23
20 Minute Better Body Workout 23
Advanced General Conditioning 23
20 Minute Upper/Lower Body 24
Body Building 25
Circuit Training – Anaerobic/Cardiovascular 26
True Aerobic Circuit Training 27
Strength Training 28
Exercises 29
Chest Exercises 30
Shoulder Exercises 39
Back Exercises 50
Arm Exercises 58
Abdominal Exercises 69
Leg Exercises 73
Muscle Chart 82
Exercise Log 83
Bowflex Revolution® 100% Satisfaction Guarantee 84
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.
Nautilus, Inc., (800) NAUTILUS / [phone], www.NautilusInc.com - Customer Service: North America [phone],
customerservice@bowflex.com | outside U.S. +01-360-859-5180, [email protected] | Printed in China | © 2005 Nautilus, Inc.,
All rights reserved. ™ and ® indicate a trademark or registered trademark. Nautilus, Inc. (www.NautilusInc.com) trademarks include
NAUTILUS®, BOWFLEX®, SCHWINN® and UNIVERSAL® and respective logos. Other trademarks are the property of their respective
owners.

1
Important Safety Instructions
Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury.
Read and understand the complete Owner’s Manual. Keep Owner’s Manual for future reference.
Read and understand all warnings on this machine. If at any time the Warning stickers become loose,
unreadable or dislodged, contact NautilusSCustomer Service for replacement stickers.
Before using this equipment, obey the following warnings:
• Children must not be let on or near to this machine. Moving parts and other features of the machine can be
dangerous to children.
• Not intended for use by anyone under 14 years of age.
• 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.
•
Before each use, examine this machine for loose parts or signs of wear. Inspect all cables, pulleys and
their connections, making sure they are properly secured and attached, and show no signs of visible
wear or damage. Contact Nautilus®Customer Service for repair information.
• Maximum user weight limit: 300 lb. (136 kg). Do not use if you are over this weight.
• This machine is for home use only.
• Do not wear loose clothing or jewelry. This machine contains moving parts. Do not put fingers or other objects
into moving parts of the exercise equipment.
• Set up and operate this machine on a solid, level, horizontal surface.
• Do not operate this machine outdoors or in moist or wet locations.
• Keep at least 22” (56 cm) on each side of the machine clear. This is the recommended safe distance for access
and passage around and emergency dismounts from the machine. Keep third parties out of this space when
machine is in use.
• Do not over exert yourself during exercise. Operate the machine in the manner described in this manual.
• Do not use Dumbbells or other weight equipment to incrementally increase the weight resistance. Use only the
weight resistance designed for use with this gym.
• Correctly adjust and safely engage all Positional Adjustment Devices. Make sure that the Adjustment Devices
do not hit the user.
• Never adjust the seat while sitting on it. Never stand on the seat.
• Never attempt to exercise while the seat rail is in the folded position.
• Do not move the machine without aid. Injury to you or damage to the machine can occur.

2Safety Warning Labels and Serial Number
Label 1
Label 3
Label 4
Label 5
Label 2
Serial number
Label 2
Locate and read all safety warnings on the machine before using it. Replace any warning label if it is damaged, illegible, or
missing. If you need replacement labels, call a Nautilus Representative.

3
Safety Warning Labels and Serial Number
Label 2: Keep hands away.
Location: Below freearms on main unit; top of seat rail
bracket; top of Leg Extension adjustment.
Label 3: Check all equipment before use.
Location: Bottom front of the main unit.
Label 4: Avoid crush hazard when folding the bench.
Location: Top of seat rail next to the main unit.
Label 5: Keep hands clear when folding.
Location: Both sides of the Leg Extension.
Label 1: General use safety label.
Location: Front of the main unit above seat rail.

4Product Specifications
Dimensions (arms raised) 112” L x 37.8” W x 73” H (284cm x 98cm x 185.4cm)
Workout Area 120” x 84” (304.8cm x 213.4cm)
Assembled Unit Weight 336.2 lbs. (152.5 kg)
Shipping Weight 414.64 lbs. (188.1 kg)
SpiraFlex®Resistance 220 lbs. (100 kg)
SpiraFlex®Upgradability 300 lbs. (136 kg)
Maximum User Weight 300 lbs. (136 kg)

5
Bench
Seat
Seat Rail
Cable
Variable
Pulley System
Hand Grip
Standing Platform
Spring Lock
Seat Pin
Leg Extension/
Leg Curl Attachment
Bowflex Revolution®Parts Reference Guide
Adjustable Arms SpiraFlex®
Resistance
Plates
Engine Housing
Tension
Control
Knob
Please take your time to read through the entire manual and follow it carefully before attempting to use your
Bowflex Revolution®home gym. Also locate and read all warning labels that are posted on the machine. It’s
important to understand how to properly perform each exercise before you do so using SpiraFlex®Resistance.
The image below shows the machine set up in just one of many configurations. Included as standard accessories
with your new Bowflex Revolution®home gym are a preacher curl attachment, leg press plate, leg press seatback,
foot harnesses, and curl/pulldown bar. Instructions for attaching various accessories, storing cables, and changing
out bench components are included later in this manual, as well as in the Assembly Manual.
Lower Pulley
Low Row Foot Plate
Getting to Know Your Bowflex Revolution®Home Gym
Transport Wheels

6
SpiraFlex®Resistance
The Bowflex Revolution®home gym features an
ingenious patented technology called SpiraFlex®. The
Bowflex Revolution®muscle-building resistance comes
in the form of these cleverly designed resistance packs,
each constructed with a heavy-duty elastic strap
inside the pack. When you perform an exercise, these
resistance packs rotate around the center, stretching
the elastic strap and creating resistance.
A significant advantage of the resistance packs is
that the resistance is present throughout the ENTIRE
range of motion. That gives you a more consistent,
gym-quality experience – which means your muscles
get a bigger burn, a better workout and faster results.
SpiraFlex®technology is a non-inertial resistance
mechanism that provides the smoothness and feel of
gym-quality plate-loaded machines, but eliminates the
excessive bulk and weight. This totally unique, state-
of-the-art resistance system involves wrapping an
elastic strap tighter and tighter around a coil, which
is contained in a small canister that looks very similar
to free weight plates, but weighs only a few pounds.
Because no metal parts are used, SpiraFlex®technology
is quiet, lightweight, portable, and safe.
Adjusting and Understanding
The Resistance
The Bowflex Revolution®home gym comes with 220
lbs. (100 kg) of resistance. The SpiraFlex®resistance
plates look very much like free weight plates and are
assigned a pound rating based on their resistance –
including 5, 10, 20, and 40-pound packs (2.27kg, 4.54kg,
9.07kg, 18.14kg). The real power of the workout is in the
RESISTANCE, not the weight. And that means you can
quickly and easily stack these lightweight resistance
plates onto the Revolution®– just like free weights –
and get a great workout.
To upgrade to 300 pounds
(136 kg) of resistance please
call 1-800-663-6315
Using Your Bowflex Revolution®Home Gym

7
Using Your Bowflex Revolution®Home Gym
Step 1: Place resistance plate on shaft, matching
rounded top of hole with rounded top of shaft. Push
resistance plate all the way onto shaft.
Index marks
Attaching SpiraFlex®Resistance Packs
During assembly, you attached 5-lb (2.27kg) SpiraFlex®
resistance packs to the machine. The 5-lb packs are
permanently attached to the machine. The Bowflex Revolution®
home gym comes with 220 lbs (100kg) of resistance packs in 5,
10, 20, and 40-lb packs (2.27kg, 4.54kg, 9.07kg, 18.14kg).
Attaching resistance packs is simple. You simply select the
resistance pack and slide it onto the shaft, making sure the
rounded edge of the hole in the plate is matched up with the
rounded edge of the shaft (see photos to the right). Once you
push the pack all the way onto the shaft, press and turn the
plate counterclockwise about 10 degrees until the locking
tabs click into place. While applying pressure, turn the plate
clockwise until the index marks on the packs are aligned.
NOTE: It is extremely important to make sure that
all six locking tabs engage to ensure proper and safe
operation of the machine. Check that the pack is
seated evenly, with no extra gap behind the bottom
edge of the pack.
You can choose any combination of resistance packs to suit
your needs. Each pack needs to be installed in the same
manner, by placing the pack onto the shaft, sliding it all the way
to the housing, and turning it counterclockwise until the locking
tabs engage. Then turn it clockwise so that the index marks
on each pack are aligned. If you are using multiple resistance
packs, each one contains locking mechanisms to stack multiple
packs.
You can set resistance either symmetrically or offset. What this
means is that you can set resistance to 40 lbs (18.14kg) on one
side and 60 lbs (27.22kg) on the other side, or set both sides to
60 lbs, or 60 lbs on one side and nothing on the other side--or
any variation like that. Setting resistance on one side is useful
when doing one-sided exercises such as trunk rotations or hip
extensions. You do not always have to have the same amount
of resistance on each side. Doing so, however, is common for
symmetrical exercises such as bench press or chest fly.
For an animated demonstration of proper pack installation,
visit the FAQ section of the Bowflex Revolution®website at
www.bowflexrevolution.com.
Step 2: While pressing pack towards machine, turn
counterclockwise about 10 degrees until all six plate
tabs lock into place. Then turn clockwise until index
marks are aligned.

8
The Bowflex Revolution®home gym has the largest range of exercises ever offered by a Bowflex®home gym.
Preparing your machine for use and maintaining your machine are simple.
Preparing for Use
Before using your Bowflex Revolution®home gym, make sure you read through all of the safety warnings in this
manual, and pay close heed to the warning labels on the machine. Additionally, inspect the machine prior to each
use to ensure all parts are in good working order.
Preparing to Exercise
To do exercises, read the instructions in this manual or on the exercise poster included with your machine. Each
exercise uses a unique set of adjustable arm positions and cable connections. Using your Bowflex Revolution®
home gym should be easy:
• Select the desired resistance plates
• Position the adjustable arms to the correct setting
• Attach cable clips to appropriate location
• Complete the exercise
A full description of each exercise is included later in this manual.
Moving & Storing Your Machine
The full assembled weight of your machine is in excess of 300lbs. It’s imperative that you observe all safety
warnings and cautions when using or moving your machine. To move your machine, raise the adjustable arms to
the 0 position and make sure they are locked in place. Raise the seat rail system, pull the pop pin on the lower seat
rail at the leg extension assembly, and use the handle to lift the seat rail assembly into place. Grasp the handle on
the back of the engine, and carefully lift the back of the machine to shift its weight to the transport wheels at the
front of the Standing Platform. You can now roll the machine.
Preparing for Use, Storing, and Moving
To raise seat rail assembly,
pull pop pin (see above photo)
and lift seat rail assembly
until seat rail is upright and
pin locks in place..
DO NOT USE HANDLE ON LEG
EXTENSION ASSEMBLY TO MOVE
UNIT.
To move the machine, use handle
on backside of engine and roll
on the wheels integrated into the
platform.
CORRECT INCORRECT

9
Maintenance
To store your machine, you can either leave it in the fully assembled, extended position, or you can raise the seat
rail system to make a smaller footprint for storing. To raise the seat rail system, pull the pop pin on the lower seat
rail at the leg extension assembly and use the handle to lift the seat rail assembly into place.
Preventative Maintenance
The safety and integrity designed into a machine can only be maintained when the equipment is regularly
examined for damage and repaired. It is the sole responsibility of the owner to ensure that regular
maintenance is performed. The owner is responsible to make sure that regular maintenance is done. Worn or
damaged components must be repaired or replaced immediately. Only manufacturer supplied components
should be used to maintain/repair the equipment.
This product, its packaging, and components contain chemicals known to the State of California to cause
cancer, birth defects, or reproductive harm. This Notice is provided in accordance with California’s
Proposition 65. If you would like additional information, please refer to our Web site at www.nautilus.com/
prop65
Keeping your machine in good repair takes a minimal amount of time, and will ensure you have many years of use.
In addition to preventative maintenance such as checking to make sure the unit is clean and free from defects,
wiping down surfaces, and keeping attachments in a secure location, maintenance should be limited.
Daily
Wipe down with a damp cloth. Pay special attention to areas where perspiration could settle.
Monthly
Inspect the unit for loose parts, nuts, bolts, etc. Inspect ropes and straps for fraying or excessive wear.
Yearly
Remove the Top Cover and inspect the condition of the internal components.
Look for fraying or excessive wear on straps, ropes, and moving parts, and replace as necessary.

10 Adjusting Cable Tension
Pay close attention to maintenance of the cable tension. Over time and with heavy use, the cables are designed
to give slightly. Located on the main engine housing is a tension control knob which allows you to increase the
tension in the cables.
Checking for problem cable tension is simple.
1. Position the adjustable swing arms in the upper most
position.
2. Check to see if clips at end of cable hang down or if they
are tight against the pulley.
3. If cables don’t have enough tension, use the tension control
knob on the side of the machine to tighten the cables. (See
image below).
4. To increase tension, pull tension knob outwards and turn
the large pulley clockwise. The clip on the cable should be
touching the pulley.
In this image, the cable clip extends a
few inches below the pulley, so there
is not enough tension in the cable.The
cable clip should be tight against the
pulley with appropriate tension.
There are tension knobs on each side of the machine.
To increase cable tension, pull knob and turn the large
pulley clockwise.You’ll know when you have enough
tension when the cable retracts and the cable clip
touches the pulley.
The cable clip
should stop here.
Large pulley.This is what you need to turn to increase the
tension on the cable. Pull the tension knob and use your
other hand to turn the large pulley clockwise.

11
Cable Hookup for Leg Exercises
The drawings on this page show proper cable hookup when using the leg
extension attachment. Please note that the freearms should be in position 9.
The included Assembly Manual also contains information on how to attach both
cables and machine attachments. Exercise Start and Finish photos on the pages
to follow show where machine arms should be positioned, where cables should
be attached, and how to position yourself for each exercise.

12 Cable Hookup for Leg Press Exercises
The drawings on this page show proper cable hookup for leg press exercises.
Please note that the freearms should be in position 9.

13
Storing Leg Press Cables
Step 1
Side View
Step 2
Step 3
Step 4
Step 1
Step 2
Step 3
Step 4

14 Storing Leg Extension Cables

15
Attaching Hand Grips and Foot Harnesses
Your Bowflex Revolution®home gym comes with a pair each of hand grips and foot harnesses.
Hand Grips
You receive two hand grips with your Bowflex Revolution®
home gym. Hand grips contain two D-rings on each grip,
allowing for a shorter hand grip or longer hand grip,
depending on the exercise.
For exercises that require a specific hand grip
attachment, attaching to the D-ring closest to the
handle will be referred to as using the “short hand grip”.
Attachments to the D-ring furthest from the handle will be
referred to as using the “long hand grip”.
Connect here for
longer hand grip.
Connect here
for shorter hand
grip.
Foot Harness
You additionally receive two foot harnesses.
Foot harnesses are used for several types
of leg exercises. The foot harnesses contain
attachment rings on multiple sides.
Attach to cables using clips here.

16 Attaching Accessories, Benches, and Seats
Use the instructions on the following pages to attach each of the accessories/attachments.
Leg Press Seatback
Use the leg press seatback when performing leg presses. Place the
seatback in the opposite position to use as a back support for military
presses and leg extensions. To attach this accessory, slide the leg press
seatback arms into the seat roller assembly and tilt back to lock into
place.
Leg Press Plate
The leg press plate is used together with the leg press seatback when
doing leg press exercises. To attach the leg press plate, place the cross
bar on the leg press plate in the hooks on the main unit.
Leg Press Seatback
Seat Roller Assembly

17
Attaching Accessories, Benches, and Seats
Preacher Curl
Pull out the pop-pin and slide the Preacher
Curl Assembly into place. When the Preacher
Curl is at the desired height, release the pop-
pin to lock in place.
Multi-Position Bench
The bench can be used in either of the
following positions:
• Flat on the seat rail with the roller seat
locked into the holes farthest from the
engine on the rail, or
• At a 45-degree angle with the top of
the bench hooked securely onto the
hooks on the main frame assembly.
Pop-pin
WARNING
ATTENTION
DANGER
IMMEDIATE ACTION REQUIRED
CAUTION
Do not use the bench in any
position other than the two
positions listed above.
To do so may cause the seat
to fall during use, posing
potential injury.

18