Nautilus BE STRONG. NS 600X - Manual (Page 2)

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
Incline Chest Press ................................. 12
Pec Dec .............................................. 13
Shoulder Exercises
Seated Shoulder Press ............................ 13
Front Shoulder Raise ............................... 14
Rear Deltiod Rows .................................. 14
Back Exercises
Wide Pulldowns .................................... 15
Reverse Grip Pulldowns ........................... 15
Seated Lat Rows .................................... 16
Seated Low Row .................................... 16
Low Back Extensions .............................. 17
Arm Exercises
Seated Triceps Extension ......................... 17
Triceps Kickback ................................... 18
Triceps Pushdown ................................. 18
Standing Biceps Curl ............................... 19
Leg Exercises
Leg Extension ....................................... 19
Leg Curl .............................................. 20
Standing Hip Extension ............................ 20
Standing Calf Raise ................................ 21
Standing Hip Abduction ........................... 21
Standing Hip Adduction ........................... 22
Abdominal Exercises
Seated Abdominal Crunch ........................ 22
Warranty Information ................... 23
Important Contact Numbers ........ 24