Bowflex Pr3000 Home Gym Manual

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The best location is on a hard, level surface. For best results, assemble your home gym in the location where you intend to use it. For safe operation, allow a workout area of at least 100”. Before using this equipment, obey the following warnings Read and understand all warnings on this machine.Base Platform Right Frame Rail Left Frame Rail Rear Cross Bar Central Support Lat Cross Bar with Pulleys Rear Lat Cross Bar Upper Lat Tower Right Pulley Arm Left Pulley Arm Rod Pack Lower Lat Tower Seat Back Seat Backbone Seat Bottom. Assembly Assembly Manual. Follow the arrows. 15-3 Put the cable down through the Inner Right Frame Rail Pulley and up through the Right Pulley Arm Pulley. World Headquarters 16400 SE Nautilus Drive Vancouver, Washington, USA 98683 Phone: (800) NAUTILUS (800) 628-8458 Serial Number Date of Purchase Contacts INTERNATIONAL For technical assistance and a list of distributors in your area, please. Nautilus, Inc. All rights reserved. Nautilus, the Nautilus Logo, Universal, the Universal Logo, Bowflex, the Bowflex logo, Power Rod, StairMaster and Nautilus Institute are either regis- tered trademarks or trademarks of Nautilus, Inc. Schwinn is a registered trademark. All other trademarks are owned by their respective companies. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS www.nautilus.com. Before using this equipment, obey the following warnings Read and understand the complete Owner’s Manual.Replace any warning label if it is damaged, illegible, or missing. For replacement labels, call a Nautilus Representative.Tighten all fasteners as necessary.If you have not exercised recently, are pregnant, have a heart condition, or any physical limitation, consult with your physician before you use your machine. If you experience tightness in your chest, an irregular heartbeat, shortness of breath, feel faint, lightheaded or dizzy, or have any pain, STOP and consult your physician immediately. http://coko-sochi.ru/userfiles/bransonic-2510-manual.xml

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Additional Accessories For additional accessories for your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com. Owner’s Manual. The following fitness guidelines will help you define your goals and choose your fitness program.In addition, select Cooling Down An essential part of the exercise routine is the cool down. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance that you can perform no less than 10 reps and no more than 15 reps. Train each muscle group to fatigue before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. By returning to an aerobic exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Nautilus, Inc. All rights reserved. Nautilus, the Nautilus Logo, Universal, the Universal Logo, Bowflex, the Bowflex logo, Power Rod, StairMaster and Nautilus Institute are either regis- tered trademarks or trademarks of Nautilus, Inc. Schwinn is a registered trademark. All other trademarks are owned by their respective companies. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS www.nautilus.com. Before Assembly. 2 Attach the Seat Bottom to the Seat Backbone. 11. Tools. 2 Attach Leg. Page 3: Important Safety Instructions Important Safety InstructionsPage 4: Hardware HardwareStep 1: Assemble the Base. Parts. Step 2: Attach the Rod Pack. Parts. Step 3: Attach the Lower Lat Assembly to the Base Assembly. Parts. Page 9: Attach the Seat Support Rail Assembly. Step 4: Attach the Seat Support Rail. Parts. Page 10 Assembly. http://bmdmi-media.org/editoruploads/bransonic-12-manual.xml

Step 5: Attach the Pulley Arms. Parts. Step 6: Attach the Seat Bottom to the Seat Backbone. Parts. Step 7: Attach the Leg Extension Assembly. Parts. Page 13: Attach Seat Back Assembly. Step 8: Attach the Seat Back. Parts. Hardware. Page 14: Attach the Lat Crossbar with Pulleys Assembly. Step 9: Attach the Lat Crossbar with Pulleys to the Upper Lat Tower. Parts. Step 10: Attach the Rear Lat Cross Bar. Parts. Step 11: Attach the Upper Lat Tower Assembly to the Base Assembly. Parts. Page 17: Attach the Lat Pulley Housing Assembly. Step 12: Attach the Lat Pulley Housing. Parts. Page 18: Cable and Pulley Routing Assembly. Step 13: Cable and Pulley Routing the Rear Pulleys. Parts. Tools. Step 14: Connect the Rod Cables through the Right Floating and Lat Tower PulleysStep 15: Connect the Right Squat Cable through the Floating and Main Assembly PulleysPage 21: Final Inspection Assembly. Step 16: Leg Press Extension Cable Routing. Parts. Assembly ManualPage 24 Printed in China. Nautilus, the Nautilus Logo, Universal, the Universal Logo, Bowflex, the Bowflex. The PR3000 Home Gym is a good mid-range home gym by Bowflex. You’ll feel the resistance in movement throughout your exercises. The rods provide up to 210 lbs of inertia-free and smooth resistance. You can also upgrade the resistance on the Bowflex PR3000 Home Gym to 310 lbs. This means you’ll be able to perform all of your exercises without having to realign the machine and its cable movements. You can move from one exercise to the next, and keep your heart rate up for maximum benefit. This home gym provides a complete body workout with over 50 exercises that target every major muscle group. You’ll never need another piece of exercise equipment after the Bowflex PR3000 Home Gym. Does not apply to normal wear and tear. Reports are that it can take from 2-4 hours to assemble which is normal for a home gym. http://www.drupalitalia.org/node/73393

The PR3000 Home Gym is specifically designed to target you major muscle groups and provide full range of motion without having to mess around with all of the cables. All you need to do is get in position and start exercising. The home gym is upgradable to 310 lbs of resistance. Most other Bowflex home gyms provide an upgrade up to 410 lbs. This level could be plenty for you, but it’s worth mentioning. It’s not top of the line, but has some nice features. The best of these is that it has the no cable change system you see on the more expensive Bowflex models. This keeps your workout moving with no downtime to realign the exercises. The PR3000 Home Gym is at the same price point as the Bowflex Blaze Home Gym, which has slightly different features. Make sure you check out our review of this home gym as well. We'll assume you're ok with this, but you can opt-out if you wish.Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information. It is mandatory to procure user consent prior to running these cookies on your website. Please try again.Please try again.Register a free business account Please try your search again later.The Revolution is distinguished by the company's SpiraFlex resistance technology. The Revolution utilizes lightweight interlocking plates which let you quickly and easily adjust the resistance from 10 to 220 pounds for upper body workouts (which can be upgraded to 300 pounds). http://ambarevleri.com/images/bowflex-pr3000-installation-manual.pdf

The machine duplicates virtually every exercise from your local gym, with Freedom Arms that adjust 170 degrees to work muscles from various angles with 10 different settings so you can quickly and easily change the direction of resistance and work upper-body muscles from a variety of angles. The machine also includes a leg press plate for your lower body, along with a five-position foot harness. All told, the Revolution supports more than 100 exercises, including a comprehensive core and abs workout.Manufacturer Video Videos for related products 14:57 Click to play video TRX Training Live TRX Training Videos for related products 6:24 Click to play video Body Solid EXM3000LPS Commercial Gym Exercise Video Body-Solid, Inc. Videos for related products 7:51 Click to play video Marcy 100Lb. Stack Home Gym with Pulley, Press Arm, and Leg Developer MKM-81030 Impex Inc. Onsite Associates Program Amazon calculates a product’s star ratings based on a machine learned model instead of a raw data average. The model takes into account factors including the age of a rating, whether the ratings are from verified purchasers, and factors that establish reviewer trustworthiness. It is great piece of equipment for anybody needing full body workout at home. Also, small parts have relatively short warranty (60 days), but that can be upgrade too. Good home gym machine, with acceptable price tag. When it arrives in must be assembled according to the 'Assembly Manual'. But, since it is resistance rod home gym, weights and exercise can be changed quickly, allowing two, sometimes even three trainees to use it simultaneously. Power rods may be upgraded to 310 pounds - if you are used to weights, at first power rods will feel somewhat 'odd', but it takes just few reps to get accustomed to the power rod resistance feeling. Again, if possible, get extended warranty. By using our website, you agree that we can place these types of cookies on your device. This decision can be reversed. https://schreinerheusi.de/wp-content/plugins/formcraft/file-upload/server/content/files/1627500639c9b9---brother-lx-570-manual.pdf

This decision can be reversed. By using our website, you agree that we can place these types of cookies on your device. First of all, the PR3000 doesn’t have the gliding seat thus, it doesn’t offer the possibility to perform rowing exercises. On the other hand, it features a higher amount of pulleys, and due to this fact, it opens up a wider array of exercises. In fact, this home gym machine allows you to perform over 50 exercises. All its steel parts are double coated with anti-corrosive and scratch resistant paint. Thus, to avoid any related issues, it’s best to assemble it and use it in a room with a higher ceiling. Also, even though it has a smaller footprint than other home gym sets, it still requires a wider use area.However, the seat and leg attachment can be completely removed, in order to allow you to perform exercises such as triceps pushdowns, squats or kickbacks. Due to its total weight (of 157 lbs), it’s quite stable, and shouldn’t wobble or move during exercises. Also, due to this fact it’s best to assemble it in the room where it will be in use, as it’s not exactly a machine meant to be transported when fully assembled. However, the gym system doesn’t include a lat pulldown bar. So, in order to do pulldowns, you’ll have to use the supplied hand grips. The option of a pulldown bar attachment is available though. However, the seat can be locked onto the support rail lower or higher from the floor, in order to accommodate users of all heights, or provide a more comfortable posture for certain exercises. The seat can also be removed completely, in order to facilitate squats or any other exercises that require standing up. The faux leather material is quite durable and should last for many years of use if treated with care. They are made of heavy-duty nylon material, and integrate industrial quality, sealed ball bearings for a prolonged lifespan. BACSIHA.COM/public/ckfinder/userfiles/files/camray-utility-60-80-manual.pdf

The cables supplied with the machine are actually stainless steel wire ropes, coated by a solid PVC sheet, and finished with chromed hooks and rings. They offer various types of grips, including standard grip, hand cuff grip, foot grip, ankle grip and shoulder grip. Their handles are padded with a thin sheet of rubber foam for a comfortable grip and to prevent any damage to the hands. However, as opposed to the Blaze model, this only offers the possibility to perform leg extensions, and not leg curls. Just as the seat, the leg attachment can be removed. It’s a neat element to have, as it offers the possibility for quick reference on various exercises that can be performed on this machine. It doesn’t require any weight stacks like most machines in commercial gyms. The resistance is given by a set of Power Rods. The machine’s cables attach to these rods which bend as you pull the handles, generating resistance. The resistance can be adjusted in increments of 5 lbs (2.26 kg) and up to 105 lbs (47.6 kg) for each side. However, the rods’ tray features two extra slots for two more 50 lbs (22.6 kg) rods, thus you can upgrade its maximum weight resistance range to a total of 310 lbs (140 kg). There’s very little chance for them to break, and even so, they’re under warranty for 7 years for this machine. They’re also precision-machined; the rings to which the cable hooks attach are almost impossible to remove from the rods. Some of the exercises that you can perform on this machine are: However, the butterfly presses won’t have the stability and the feel of the ones offered by a machine with bars specific for such exercises. The manual offers step-by-step instructions for the assembly. However, only the two Allen wrenches required are included. You’ll need your own adjustable wrench and a Phillips screwdriver. Other than this, you’ll just have to make sure that all the bolts and joints hold well together, and re-tighten them if possible. {-Variable.fc_1_url-

It has a weight resistance capacity of 210 lbs, with the possibility to upgrade to 310 lbs, thus being a machine for users of all levels. And finally, considering that it offers the possibility to perform more than 50 types of exercises, it offers an excellent value for the price. See our disclosure page for details. Home gym systems are a great way for achieving fitness results and maintaining progress from the comfort of your own home. One of the many companies that has a strong name in home gym equipment is Bowflex. They’re a company known for their compact and versatile pieces of equipment. In this article, we’re taking a deep dive into the Bowflex PR3000. This is a slightly older “compact” model that has a couple unique features and potential pros and drawbacks. Within our review, we’ll break down this Bowflex model’s key features, versatility, ease of use, price, and warranty options. Bowflex PR3000 Image courtesy bowflex.com. Bowflex PR3000 Key Specs and Features The Bowflex PR3000 has a few key features that make it different and similar to other Bowflex models. To begin, this model is one of their middle of the road machines with versatility, as it offers you the ability to perform over 50 exercises. This is slightly more than the PR1000, but less than the newer Bowflex Xtreme 2 SE. For most, 50 exercises will be plenty to get in a full-body, or body part focused workout. Shop Bowflex PR3000 HERE. Another cool component that comes along with the Bowflex PR3000 is the content it includes and unlocks. This model has a descriptive exercise manual, and a chart attached on the machine highlighting some of the machine’s fundamental movements. Additionally, the purchase of the PR3000 provides you with access to the Bowflex Full Body Plan, which is a library of exercises and workouts Bowflex provides. This can take the thinking out of working out, which could be a huge plus for a newer lifter. http://www.jesuseslaroca.org/wp-content/plugins/formcraft/file-upload/server/content/files/16275007e31943---brother-m1009-manual.pdf

Similar to other Bowflex models, the PR3000 comes with the standard 210 lbs of power rod resistance. Yet, if that isn’t enough, then you always have the option to upgrade your resistance up to 310 lbs. First, they’re a little less stressful on joints, which is a cool feature for one’s longevity in the gym, and for those just beginning to workout. Second, they’re lightweight, so moving them is easier than your standard home-gym equipment. Lastly, they come with a 7-year warranty. Pros Versatile: Over 50 exercises 210 lbs of power rod resistance 7-year power rod warranty, and 1-year machine warranty Descriptive exercise manual and Full Body Plan access Cons Could be expensive for some who buys in one-time purchase Doesn’t come with lat pull-down bar Is the Bowflex PR3000 Versatile. As pointed out above, the Bowflex PR3000 is middle of the road when it comes to Bowflex machines and versatility. It’s a machine that provides you with over 50 exercises and a library of workout content. This makes it a useful machine for those trying to achieve a full-body workout circuit, and someone who wants to isolate certain muscles. Additionally, the power rods make it easy to adjust weight quickly and appropriately for one’s abilities. Below are a handful of the body parts and exercises you can achieve with the Bowflex PR3000 home gym. Legs: Leg extension, curl, and kickback Chest: Flat, incline, and decline press Back: Lat pull-down with cables, row, lower back extension Arms: Bicep curls and tricep pushdown Shoulders: Press, delt raise, shrugs Core: Ab crunch, trunk rotation, and oblique crunch Another versatile aspect of this machine is its dimensions and size. The PR3000 is one of Bowflex’s compact machines, which means it doesn’t come with a fold down bench. This makes it an okay sized machine for multiple rooms in the house. Bowflex PR3000 Ease of Use Whether you’re a newer lifter, or weathered gym rat, then you’ll find this Bowflex model is pretty easy to use. BABYBASKETSONLINE.COM/userfiles/files/camray-oil-boiler-manual.pdf

The machine comes with minimal pieces of equipment to adjust, so it’s pretty easy to adapt and learn your way around the machine. This characteristic makes flowing through exercises and workouts slightly easier because there are fewer options to incorporate. That could be both a good and bad thing depending on the user. Bowflex PR3000 Ease of Use Image courtesy Bowflex.com. The Bowflex Full Body Plan also makes this piece of home gym equipment easy to use. It can be daunting to construct a workout for a new lifter, so they’ll find it mentally comforting to have videos, workouts, and exercise descriptions at their fingertips. Bowflex’s power rods also make this machine easy to use and track previous weight used appropriately. For someone needing a piece of equipment to accomplish multiple fitness goals, then I feel like this price is good. In addition, there are financing options, so a one-time purchase can seem less daunting. Bowflex PR3000 Warranty The Bowflex PR3000 comes with a warranty. It’s not the comprehensive option Bowflex offers because it’s a slightly older machine, yet it still trumps many other home gym models. The power rods come with a 7-year warranty, the machine has 1-year warranty, and additional pieces of equipment 60-days. Bowflex will cover any manufacturing issues or early degradation problems with these aspects if they’re within their respective timelines. In Conclusion For many, the Bowflex PR3000 will be able to match many of the asks for a piece of home gym equipment. The price is pretty fair, along with the versatility that comes with this machine. I also liked the warranty that comes with it, even though it’s a slightly older model. The only downfalls that come with this machine is the lack of lat pull-down bar and possibly limiting 210 lbs of resistance. If you’re in need of a home gym that can provide you with a full-body, or body part focused workout, then the Bowflex PR3000 could be a solid choice. Currently, Jake serves as the Fitness and Training Editor at BarBend. He’s a Certified Strength and Conditioning Specialist (CSCS) and has spoken at state conferences on the topics of writing in the fitness industry and building a brand. As of right now, Jake has published over 1,300 articles related to strength athletes and sports. Leave a Comment Cancel reply Comment Name Email Website BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting. If you want NextDay, we can save the other items for later. Order by, and we can deliver your NextDay items by. You won’t get NextDay delivery on this order because your cart contains item(s) that aren’t “NextDay eligible”. In your cart, save the other item(s) for later in order to get NextDay delivery. Oops! There was a problem with saving your item(s) for later. You can go to cart and save for later there.Manufacturers,Bowflex PR3000 Home Gym: Offers over 50 gym-quality exercises to workout your entire body Provides as little as 5 or as many as 210 lbs. Heavy-duty steel construction frame offering long-term durability Upholstered roller cushions make for comfortable leg extensions and leg curls No-change cable pulley system allows you to quickly go from one exercise to the next Instructional workout placard included Warnings: proposition 65 reasons:WARNING: This product, its packaging, and components contain chemicals known to the State of California to cause cancer, birth defects, or reproductive harm. This Notice is provided in accordance with California's Proposition 65. This Notice is provided in accordance with California's Proposition 65. No Yes No Horizontal Yes No Yes Yes 1 year frame, 60 days parts, 5 years rod 300 lb. Take an interactive tour Don't just read about this product's features--see for yourself. I'm in best shape of my life.The Heck with the gym and germs the waiting in line. I have it all right here. See more Mr Goodbar, September 21, 2013 Written by a customer while visiting nautilus.com 14 4 Average Rating: ( 5.0 ) out of 5 stars Exactly what I was looking for Site to Store pickup was a breeze as was assembly. Very well built and has smooth operation. I love how I can operate the lat grips, bench grips, and leg extensions without needing to disconnect anything or change cables. The PR3000 also has a very small footprint, perfect for small rooms. Overall a great purchase, and a great deal at Walmart. See more Sixthdim, May 3, 2013 Verified purchaser 35 3 Average Rating: ( 5.0 ) out of 5 stars seems to be just what the family needed We got this to help get our aging bodies in shape. Turns out the entire family enjoys it much more than we thought we would. Putting together took a bit more than the instructions.Was to arrive on 05-01-14 but got here 04-28-14.Have been using for about a week and really enjoy it and glad we got it. See more Tracyjo229, May 6, 2014 Verified purchaser 9 6 Average Rating: ( 5.0 ) out of 5 stars Good piece of equipment Have the unit for a few weeks, now. Easy to assemble and easy to use. It does not replace your neighborhood gym but it still helps you. I have no regrets so far. Obviously it is new and it has been used for about a month. See more CaPd, April 24, 2020 Verified purchaser 0 0 Average Rating: ( 5.0 ) out of 5 stars Fantastic piece of equipment. Great piece of equipment. A decent replacement for when I cannot work out at the gym. The optional power rods give me enough tension for a good work out. Ask a question Ask a question If you would like to share feedback with us about pricing, delivery or other customer service issues, please contact customer service directly.Product will require additional room for certain exercises.The addition of a Walmart Protection Plan adds extra protection from the date of purchase. Walmart Protection Plans cover the total cost of repair, or replacement, for products, as well as covering delivery charges for the exchange. You can view your Walmart Protection Plan after your purchase in the Walmart Protection Plan Hub. A Walmart Protection Plan can be added within 30 days of purchase. Click here to add a Plan. All Rights Reserved. To ensure we are able to help you as best we can, please include your reference number: Feedback Thank you for signing up. You will receive an email shortly at: Here at Walmart.com, we are committed to protecting your privacy. Your email address will never be sold or distributed to a third party for any reason. If you need immediate assistance, please contact Customer Care. Thank you Your feedback helps us make Walmart shopping better for millions of customers. OK Thank you! Your feedback helps us make Walmart shopping better for millions of customers. Sorry. We’re having technical issues, but we’ll be back in a flash. Done. All of Bowflex home gyms will provide you with the capacity to do several different and tough work-outs. You will be able to focus on all main muscular areas, and finally witness the success you seek. Compared to other home gym equipment with the same capabilities, this Bowflex model can do just as much for a fraction of the price. The machine is quite compact and offers the capability to perform over 70 different exercises. Home Gym For Sale Best Home Gym Bowflex Blaze Bowflex Max Gym Workouts At Home Workouts Workout Exercises Fitness Exercises Workout Ideas Bowflex Blaze Home Gym - Walmart.com Free 2-day shipping. The Bowflex Xtreme outperforms most other home gyms when it comes to strength training versatility. Best Home Workout Equipment Fitness Equipment Gym Fitness Bowflex Blaze Gym Workouts At Home Workouts Total Gym Xls Home Gym Reviews Workout Stations Bowflex PR3000 Home Gym Review The Bowflex PR300 Home Gym has a power rod resistance based system just like the Bowflex PR1000, Bowflex Blaze, and the Bowflex Xtreme 2 SE. Home Gym Equipment No Equipment Workout Bowflex Ultimate 2 Bowflex Blaze Home Multi Gym Gym Workouts At Home Workouts Bowflex Workout Home Treadmill Bowflex Ultimate 2 Home Gym - (Opelika, AL) The Bowflex Ultimate 2 Home Gym is a total body solution that delivers everything you could possibly imagine for great fitness results. Innovative features include: Power Rod Resistance: Bowflex Power Rod units provide resistance that is as challenging as free weights, if not more so, while reducing inertia and risk of joint pain. Read more here before you buy. Fitness Life Health Fitness Bowflex Workout Home Gym Reviews Weight Training Build Muscle Strength Training At Home Workouts Bowflex Xtreme 2SE Home Gym Review for 2020 - Home Fitness Life In this REVIEW, you'll learn how the Bowflex Xtreme 2SE Home Gym will get you RIPPED. But, what is it MISSING in comparison to other workout setups. Fit Board Workouts Fun Workouts Workout Exercises Workout Routines Bowflex Workout Home Gym Reviews Home Gym Machine Total Gym Total Body Bowflex home gym workouts - Best Home Gym Bowflex home gym machines are an excellent choice for anyone looking to build personal home gym. Read these suggestion for Bowflex home gym workouts. Pinterest Explore Log in Sign up Privacy. The machine comes with 50 different exercises. This compares to 20-30 on many competitor machines. The best workouts for the Bowflex PR3000 enable users to combine toning and strengthening. It is really a very versatile machine for a total body strength workout. It is positioned between the Blaze and the Xtreme 2SE in the full Bowflex line. This makes it a great mid-range machine. It might lack the full range of the Xtreme 2SE, but delivers more than enough exercise flexibility. Most customers, though, will probably end up choosing between the Bowflex PR3000 and the PR1000. ( Click here to see our full review of the PR1000 ) If you feel ready to make your choice of home gym now, click this link for the Bowflex PR 3000 best price on Amazon and get great discounts. Who is the Bowflex PR3000 best suited for. The core audience for the Bowflex PR300 will be people who want a full circuit training workout from home. The machine is not designed for serious bodybuilders. Instead, it is better for people who are looking to improve their overall level of fitness. You can easily design a 30- or 45-minute workout with the machine to hit all major body parts. It has exercises for arms, legs, chest, back and shoulders. You can use these exercises for toning or strengthening. To help you, this all-in-one home gym comes with an instruction book with suggested workout routines. The machine can deliver anywhere from 5 to 210 pounds of resistance. It can also be upgraded to 310 pounds, which is important if you are looking primarily to build strength.