Nautilus Exercise Routines

By TS Jordan

Nautilus machines are a popular alternative for those who, for whatever reason, choose not to venture into the world of free weights. The equipment is well-designed and intended to provide muscle stimulation through the entire range of motion, giving a good workout which does not require a spotter and can be completed in a reasonable amount of time. There are a wide range of available Nautilus machines, and deciding on a workout plan can be difficult. What follows are two suggestions for Nautilus exercise routines.

Nautilus Nitro Routine

The Nautilus Nitro routine was created by Dan Riley, the strength and conditioning coach for the Houston Texans football team. The program is very basic, but also very effective. It can be completed by individuals of all strength levels, and will provide solid gains in both strength and endurance. All in all, this is a good choice for those who do not have the knowledge to create their own program and are looking for something fast, efficient and proven.

To complete the Nautilus Nitro Routine, perform:

  1. 1 set of 10 repetitions on the Nautilus bench press, followed by
  2. 1 set of 8 repetitions on the Nautilus bench press
  3. Rest for a total of 90 seconds
  4. Perform 10 to 12 repetitions on the Nautilus pullover machine
  5. Perform 10 to 12 repetitions on the Nautilus pulldown machine
  6. Rest for another 90 seconds
  7. Perform 10 repetitions on the Nautilus incline press machine
  8. 90 seconds of rest
  9. Perform 8 more repetitions on the incline press machine
  10. 90 seconds of rest
  11. Perform 12 repetitions on the Nautilus rear-deltoid machine
  12. Perform 10 to 12 repetitions on the Nautilus seated row machine
  13. Rest for 90 seconds
  14. Perform 10 to 12 repetitions on the Nautilus external rotator cuff machine
  15. Rest for 90 seconds
  16. Perform 12 repetitions on the Nautilus lateral raise machine
  17. Rest for 90 seconds
  18. Perform 10 repetitions on the Nautilus seated press machine
  19. Rest for 90 seconds
  20. Perform a final 8 repetitions on the Nautilus seated press

That completes the workout. It should be repeated at least twice a week to see optimal gains.

Nautilus Circuit Training

For those looking to increase strength while rapidly dropping fat, there is also the alternative of performing circuit training on Nautilus machine. This, of course, will require that your gym not be at peak occupancy, as you will be bouncing from one machine to the next and it will be difficult if there are too many others using the equipment.

Circuit training essentially involves non-stop exercise with minimal rest periods. Circuit training should be split into upper and lower body days, alternating between the two and performing at least three workouts a week (but four is better for those that have the time). Select five machines which work upper body muscle groups and five for lower. On respective days, move from one machine to the next, completing eight to ten repetitions at each station. Choose a weight that provides a moderate level of difficulty. After completing your repetitions at all five stations, that concludes one circuit. Rest for two minutes, then repeat two to three more times, for a total of three to four circuits for the day. If this many circuits feels difficult at first, build up gradually. You will be surprised how quickly your endurance increases!

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