Nautilus NS 200X User Manual

Be Strong.™ Model: NS 200XP/N:001-6997 Rev A (09/20/2006) NS 200X Owners Manual & Fitness Guide

10FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTESBody building requires focused concentration and dedication to training, as well as

11Nautilus NS200XFREQUENCY: 3 DAYS PER WEEK (M-W-F)TIME: ABOUT 45-60 MINUTESThis program is designed to emphasize overall strength development. This i

12CHEST PRESSCHEST EXERCISESSTARTFINISHMuscles worked: This exercise emphasizes thechest muscles (pectoralis major), especially theupper portion. It a

13Nautilus NS200XPEC DEC - Shoulder Horizontal Adduction (elbow stabilized in slight flexion)CHEST EXERCISESSTARTFINISHMuscles Worked: This exercise e

14FRONT SHOULDER RAISE —Shoulder Flexion (elbow stabilized near extension)SHOULDER EXERCISESSTARTFINISHMuscles worked: This exercise emphasizes thebac

15Nautilus NS200XSEATED SHOULDER PRESS — Shoulder Abduction (and elbow extension)SHOULDER EXERCISESSTARTFINISHMuscles worked: This exercise emphasizes

16WIDE PULLDOWNS — Shoulder Adduction (with elbow flexion)BACK EXERCISESSTARTFINISHMuscles worked: This exercise emphasizes thelatissimus dorsi, teres

17Nautilus NS200XSEATED LAT ROWS — Shoulder Extension (with elbow flexion)BACK EXERCISESSTARTFINISHMuscles worked: This exercise emphasizes thelatissi

18LOW BACK EXTENSIONSBACK EXERCISESSTARTFINISHMuscles worked: This exercise emphasizes thelatissimus dorsi, teres major and rear deltoidmuscles which

19Nautilus NS200XUPRIGHT ROW — Shoulder Horizontal Abduction (and elbow flexion)BACK EXERCISESSTARTFINISHMuscles worked: This exercise emphasizes thet

2TABLE OF CONTENTSSafety Information ... 3Getting To Know Your Machine .. 4Using Your Machine ... 5Maintenance

20TRICEPS PUSHDOWN— Elbow ExtensionARM EXERCISESSTARTFINISHMuscles worked: This exercise emphasizesand develops the biceps muscles, which arelocated o

21Nautilus NS200XSEATED TRICEPS EXTENSION — Elbow ExtensionARM EXERCISESSTARTFINISHMuscles worked: This exercise emphasizesthe muscles on the front of

22STANDING LEG CURL— Knee stabilized in flexionLEG EXERCISESSTARTFINISHMuscles worked: This exercise strengthensand develops the muscles of your butto

23Nautilus NS200XSTANDING CALF RAISE — Ankle Plantarflexion (knee stabilized in slight flexion)LEG EXERCISESSTARTFINISHMuscles worked: This exercise w

24STANDING HIP ADDUCTIONLEG EXERCISESSTARTFINISHMuscles worked: This exercise emphasizes theabdominal area including the upper and lowerfront abs (rec

25Nautilus NS200XNautilus Fitness Products warrants to the original purchaser of this Nautilus Home Gym to be free from defects in materials or workma

26If you need assistance, please have both the serial number of your machine and the date of purchase available when you contact the appropriate Nauti

27Nautilus NS200XBe Strong.™For more information about our Nautilus Home Gyms or other Nautilus® equipment for your home, visit www.Nautilus.com.© 20

3Nautilus NS200XSAFETY INFORMATIONIMPORTANT SAFETY INFORMATION: SAVE THESE INSTRUCTIONSThe following definition applies to the word “Warning” found th

4When you buy any exercise equipment, you need stability.You want durability. But these two qualities alone are notenough. You need equipment that’s d

5Nautilus NS200XWeight Selection andAdjustmentTo adjust weight, make certainweight stack is not in use or lifted.Simply pull the weight pin fromthe we

6Using Cable Station Hand Grips:These handgrips can be used as regular grips, hand cuffs or ankle cuffs and can be placed over the shoulders for aid i

7Nautilus NS200XYour body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. Here are some fitn

8Reaching Your GoalsTo reach your goals you must follow a consistent, well designed program that provides balanced development to all parts of the bod

9Nautilus NS200XFREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTESStart by performing one set of each exercise. Warm up with a light resi