Nautilus Be strong NS 700X User manual

Be Strong.™
Model: NS 700X
P/N: 001-6996 Rev A (09/22/2006)
NS 700X
Owners Manual & Fitness Guide

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TABLE OF CONTENTS
Safety Information ........................ 3
Getting To Know Your Machine.. 4
Using Your Machine...................... 5
Maintenance .................................. 6
Defining Your Goals...................... 7
The Workouts
The 20 Minute Better Body Workout ............ 9
Complete Conditioning............................. 10
Strength Training ................................... 11
Chest Exercises
Chest Press.......................................... 12
Cable Chest Press .................................. 12
Incline Chest Press................................. 13
Chest Fly ............................................. 13
Incline Cable Bench Press........................ 14
Decline Bench Press............................... 14
Pec Dec .............................................. 15
Cable Cross Over ................................... 15
Shoulder Exercises
Seated Shoulder Press ............................ 16
Front Shoulder Raise............................... 17
Rear Deltiod Rows.................................. 17
Rear Deltiod Cable Rows.......................... 18
Shoulder Extension................................. 18
Standing Lateral Raise............................. 19
Shoulder Shrug ..................................... 19
Back Exercises
Wide Pulldowns .................................... 20
Reverse Grip Pulldowns ........................... 20
Seated Lat Rows.................................... 21
Seated Low Row.................................... 21
Stiff-Arm Pulldown ................................. 22
Low Back Extensions .............................. 22
Arm Exercises
French Press ........................................ 23
Triceps Kickback ................................... 23
Triceps Pushdown ................................. 24
Standing Biceps Curl............................... 25
Reverse Curl......................................... 25
Abdominal Exercises
Seated Abdominal Crunch ........................ 26
Seated Oblique Crunch ............................ 26
Abdominal Cable Crunch.......................... 27
Leg Exercises
Leg Extension ....................................... 27
Leg Curl .............................................. 28
Stationary Lunge.................................... 29
Standing Hip Extension ............................ 29
Standing Hip Flexion ............................... 30
Calf Raise ............................................ 30
Standing Hip Abduction ........................... 31
Standing Hip Adduction ........................... 31
Warranty Information ................... 32
Important Contact Numbers........ 33

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Nautilus NS700X
SAFETY INFORMATION
IMPORTANT SAFETY INFORMATION: SAVE THESE INSTRUCTIONS
The following definition applies to the word “Warning” found throughout this guide:
Indicates a potentially hazardous situation which, if not avoided, could result in
death or serious injury.
1. Read and understand the complete Owners Manual.
2. Read and understand all Warnings on this machine. See the
Safety Warning Labels of this manual.
3. Keep children away from this machine and / or supervise
them closely if they are near the machine or present during
its operation. This machine is not suitable as a children’s
toy. There is a natural tendency for children to want to play
on exercise equipment and parents and other in charge of
children should be aware of their respective responsibilities.
Moving parts that may appear to present obvious hazards to
adults may not appear to do so to children.
4. Consult a physician prior to commencing an exercise
program. If, at any time, you feel faint or dizzy, or experience
pain, stop and consult your physician.
5. Inspect this machine for loose parts or signs of wear. Pay
special attention to the Seat. Do not use if found in this
condition; contact Nautilus Customer Service.
6. This machine is for Consumer use only
7. This machine is designed for a User’s Weight Limit of 300
pounds /136.078 kilograms. Do not use if you are over this
weight.
8. This machine contains moving parts. Use Caution. Do not
wear loose clothing or jewelry.
9. Set up and operate selectorized strength equipment on a
solid level surface.
10. Do not pin the Weight Stack into an elevated position.
11. Be sure that the Weight Pin is properly inserted when using
this machine.
12. Do not use Weight Plates or dumbbells or other external
means to increase the resistance of this machine.
13. Set up the machine so that there is a free area around the
machine of 3ft./ .9 meters. Keep third parties out of this area
when the machine is in use.
14. Operate the machine in the manner described in this manual.
It can be hazardous to over-exert yourself during exercise.
15. Make sure that all positional adjustment devices are securely
engaged.
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PRIOR TO USING THIS EQUIPMENT, OBSERVE THE FOLLOWING WARNINGS

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When you buy any exercise equipment, you need stability.
You want durability. But these two qualities alone are not
enough. You need equipment that’s designed by people who
understand the importance of anatomical correctness
during exercise.
At Nautilus, our expertise in the science of human
performance goes into every piece of equipment we offer.
We design our machines to be stable, comfortable and to
provide the body support you need to exercise with proper
form, while avoiding injury.
As a supplier of fitness equipment to health clubs world-
wide, the Nautilus name has become synonymous with
• Ultimate performance
• Optimum results, and
• Maximum durability.
As you pursue your fitness goals, you trust that the same
care and craftsmanship goes into our full line of home gym
equipment, too.
Nautilus®... Making the world stronger since 1970.
GETTING TO KNOW YOUR MACHINE
Primary Weight Stack
Lat Pulldown Bar
Adjustable Seat Back
Leg Extension
Multi Handle Grip
Press Arm Adjustment
Seat Height Adjustment
Dual Floating Pulley System

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Nautilus NS700X
Weight Selection and
Adjustment
To adjust weight, make certain
weight stack is not in use or lifted.
Simply pull the weight pin from
the weight stack and select the
desired weight. Insert pin
completely and make certain it is
locked into place before lifting. In
general, always start with lower weights and work up to
find the weight most appropriate for your goals and capacity.
Lower Seat Adjustment
To adjust the lower seat, pull the
seat pin from the side of the
machine. Facing the machine, the
adjustment is on the right side,
under the seat. This adjustment
cannot be done while you are
sitting on the seat, so you’ll want
to position yourself back on the
seat after the adjustment to ensure
proper seat alignment. Proper seat
alignment ensures exercise
efficiency and comfort, while reducing the risk of injury.
Seat Back Adjustment
Proper arm length extension for
seated rows, chest presses, rear
delts, etc. Completed through
using the commercial-grade ratchet
adjustment. Simply pull the seat
back forward until it rests in the
correct position.
Press Arm Adjustment
This pop pin adjustment allows
proper positioning of all chest
exercises, seated rows, and moves
the arms out of the way for storage.
Simply pop the pin out and move it
until you reach a comfortable arm
position. As a general rule, never
start chest exercises behind your
shoulders.
Dual Grip Handles
The Nautilus NS700X offers a variety of
grip placements for user comfort and
muscle isolation. Be sure to use the
proper grip for each of your
exercises.
Pec Dec Arm Adjustment
Pop pin adjustment allows proper arm
positioning on Pec Dec exercises. Also
allows arms to move out of the way for
storage. Simply pull pin up and place
in proper position.
Dual Pivoting Pulleys
A unique feature of the NS700X
is its Dual Pivoting Pulley System.
This system allows pulleys to rotate freely
to follow the natural resistance path of
any user, regardless of size or strength.
To adjust pulleys, merely pull on them
and they will follow in the correct
resistance path. To adjust
the pulley width, pull the pop-pin and
place pulley arm into one of the four adjustment holes.
Adjustable Height Pulley Station
To adjust the height of your NS700X
Pulley Station, hold the adjustment
handles with both hands and squeeze
both levers to disengage. With Pulley
Station disengaged you may raise or
lower to any of the nine available
exercise positions. Note: Be careful
when adjusting Pulley Station. Both
hands must be used at all times.
Be sure that the Pulley Station is fully engaged into the
guide position holes before you perform any exercises.
USING YOUR MACHINE