Nautilus NS 200X User Manual download pdf (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

Front Shoulder Raise ............................... 14

Rear Deltoid rows .................................. 14

Seated Shoulder Press ............................ 15

Lateral Shoulder Raise ............................ 15

Back Exercises

Wide Pulldowns .................................... 16

Reverse Grip Pulldowns ........................... 16

Seated Lat Rows .................................... 17

Seated Low Row .................................... 17

Low Back Extensions .............................. 18

Single Arm Row ..................................... 18

Upright Row ......................................... 19

Arm Exercises

Triceps Kickback ................................... 19

Triceps Pushdown ................................. 20

Standing Biceps Curl............................... 20

Seated Triceps Extension ......................... 21

Leg Exercises

Leg Extension ....................................... 21

Standing Leg Curl ................................... 22

Standing Hip Extension ............................ 22

Standing Calf Raise ................................ 23

Standing Hip Abduction ........................... 23

Standing Hip Adduction ........................... 24

Abdominal Exercises

Seated Abdominal Crunch ........................ 24

Warranty Information ................... 25

Important Contact Numbers ........ 26

1 2 3 4 5 6 7 ... 26 27

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Nautilus NS 200X User Manual Page 2

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