Be Strong.™ Model: NS 300XP/N:001-6995 Rev A (09/20/2006) NS 300X 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 NS300XFREQUENCY: 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 NS300XPEC 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 NS300XSEATED 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 NS300XSEATED 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 NS300XUPRIGHT ROW — Shoulder Horizontal Abduction (and elbow flexion)BACK EXERCISESSTARTFINISHMuscles worked: This exercise emphasizes thet
2TABLE OF CONTENTSSafety Information ... 4Getting To Know Your Machine .. 5Using Your Machine ... 6 Maintenanc
20TRICEPS PUSHDOWN— Elbow ExtensionARM EXERCISESSTARTFINISHMuscles worked: This exercise emphasizesand develops the biceps muscles, which arelocated o
21Nautilus NS300XSEATED 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 NS300XSTANDING 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 NS300XNautilus 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 NS300XBe Strong.™For more information about our Nautilus Home Gyms or other Nautilus® equipment for your home, visit www.Nautilus.com.© 20
3Nautilus NS300XSAFETY 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 NS300XWeight 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 NS300XYour 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 NS300XFREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTESStart by performing one set of each exercise. Warm up with a light resi
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