Nautilus BE STRONG. NS 600X User Manual



Nautilus NS600X

Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform easily for 5 -10 reps 

without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging 

resistance you can perform for no less than 10 reps and no more than 15 reps without your form deteriorating. As you become stronger, 

you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to the next. Rest 30 to 45 seconds 

between sets. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count 

three seconds up and three seconds down and work to fatigue during each set.

Chest

Back

Shoulders

Arms

Legs

Trunk

Chest Press

Seated Low Rows

Standing Lateral Shoulder Raise

Standing Biceps Curl

Triceps Pushdown

Leg Extension

Leg Curl

Calf Raise

Low Back Extension

Resisted Abdominal Crunch

1-2

1-2

1-2

1-2

1-2

1-2

1-2

1-2

1-2

1-2

10-15

10-15

10-15

10-15

10-15

10-15

10-15

10-15

10-15

10-15

When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or if you 

become bored, it is time to change your program. You can increase your training with this “split system” routine that works opposing 

muscle groups on different days. To do this, you’ll increase your resistance when you can perform 12 reps perfectly, and you’ll increase 

your volume by performing more sets and more exercises. Move slowly on each rep. Use a pace that will allow you to stop the move-

ment instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.  

Chest

Shoulders

Arms

Legs

Chest Press

Seated Shoulder Press

Seated Triceps Pushdown

Triceps Pushdown

Leg Extension

Leg Curl

Calf Raise

1-3

1-3

1-3

1-3

1-3

1-3

1-3

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Back

Shoulders

Arms

Trunk

Seated Lat Rows

Wide Pull downs

Standing Lat Raise

Standing Biceps Curl

Low Back Extension

Seated Resisted Abdominal Crunch

1-3

1-3

1-3

1-3

1-3

1-3

1-3

10-12

10-12

10-12

10-12

10-12

10-12

10-12