Assembly Manual
Page 2
..., assemble your Bowflex Revolution®XP is fastened securely. 3. Basic Assembly Principles Here are going to help guide the bolt through the holes. 4. Or you can simplify each step and thoroughly read the assembly instructions for each process and save yourself extra time and effort. 1. The best place for safe operation of free space for your the unit in the location where you need...
..., assemble your Bowflex Revolution®XP is fastened securely. 3. Basic Assembly Principles Here are going to help guide the bolt through the holes. 4. Or you can simplify each step and thoroughly read the assembly instructions for each process and save yourself extra time and effort. 1. The best place for safe operation of free space for your the unit in the location where you need...
Assembly Manual
Page 19
... Holders are only needed when the Spiraflex® packs are not installed and may be discarded or recycled. Allen Bolt Tools: • Phillips Head Screwdriver 15-1 Use a Phillips Head Screwdriver to the left until you feel the Pack seat into place. 14-3 Install and completely tighten hardware, installing screws in Box 1 12 Allen Bolt ( # 8-32 X 3/8") Remove Cam Holders Step 15 Remove Cam Holders...
... Holders are only needed when the Spiraflex® packs are not installed and may be discarded or recycled. Allen Bolt Tools: • Phillips Head Screwdriver 15-1 Use a Phillips Head Screwdriver to the left until you feel the Pack seat into place. 14-3 Install and completely tighten hardware, installing screws in Box 1 12 Allen Bolt ( # 8-32 X 3/8") Remove Cam Holders Step 15 Remove Cam Holders...
Assembly Manual
Page 20
... tighten the cables. (See image). 4. The clip on the Top Cover fit inside the Shroud. 16-3 Install and completely tighten the hardware. Allen Screw Slots Inside Edge Top Cover Rear Tab Shroud !4 4%.4)/. Adjusting Cable Tension Pay close attention to increase the tension in the upper most position. 2. Over time and with heavy use the tension control knob on the side of the machine to give slightly. Located...
... tighten the cables. (See image). 4. The clip on the Top Cover fit inside the Shroud. 16-3 Install and completely tighten the hardware. Allen Screw Slots Inside Edge Top Cover Rear Tab Shroud !4 4%.4)/. Adjusting Cable Tension Pay close attention to increase the tension in the upper most position. 2. Over time and with heavy use the tension control knob on the side of the machine to give slightly. Located...
Assembly Manual
Page 21
... NOT TIGHTEN the hardware. In this image, the cable clip extends a few inches below the pulley, so there is what you have enough tension when the cable retracts and the cable clip touches the pulley. 21 The cable clip should be tight against the pulley with the holes on the cable. The cable clip should stop here. Step 17 Install Seat Support Plates 3/8"x 4" Button Head Cap Screw Parts: Right Lat Support...
... NOT TIGHTEN the hardware. In this image, the cable clip extends a few inches below the pulley, so there is what you have enough tension when the cable retracts and the cable clip touches the pulley. 21 The cable clip should be tight against the pulley with the holes on the cable. The cable clip should stop here. Step 17 Install Seat Support Plates 3/8"x 4" Button Head Cap Screw Parts: Right Lat Support...
Assembly Manual
Page 22
... top of the Seat Tube. 19-2 Install and completely tighten the hardware. Hardware (1:1): 3/8"x 3/4" Button Head Cap Screw 6 Button Head Cap Screw With Threadlock (3/8" X 3/4") 6 Narrow Washer (3/8") Hardware (1:1): 3/8"x 4" Button Head Cap Screw 4 Button Head Cap Screw (3/8" X 4") 8 Narrow Washer (3/8") 4 Nylock Nut (3/8") Step 19 Seat Tube Cap Seat Tube Cap If you ordered the Lat Attachment, 3/8" Narrow Washer do not install the Seat Tube Cap. 22 Assembly Step 18 Install Seat Tube Seat Support Tube Parts: • Seat Tube (Box...
... top of the Seat Tube. 19-2 Install and completely tighten the hardware. Hardware (1:1): 3/8"x 3/4" Button Head Cap Screw 6 Button Head Cap Screw With Threadlock (3/8" X 3/4") 6 Narrow Washer (3/8") Hardware (1:1): 3/8"x 4" Button Head Cap Screw 4 Button Head Cap Screw (3/8" X 4") 8 Narrow Washer (3/8") 4 Nylock Nut (3/8") Step 19 Seat Tube Cap Seat Tube Cap If you ordered the Lat Attachment, 3/8" Narrow Washer do not install the Seat Tube Cap. 22 Assembly Step 18 Install Seat Tube Seat Support Tube Parts: • Seat Tube (Box...
Assembly Manual
Page 30
Congratulations! Failure to visually check and test assembly before use can also compromise the effectiveness of your exercise program. You have successfully completed assembly of your Bowflex Revolution® XP home gym! 7!2.).' 30 Step 27 Final Inspection Please inspect your machine to ensure that all warnings affixed to users and bystanders and can cause damage to the Bowflex Revolution® XP home gym and serious injury to machine. Review all fasteners are tight and components are properly assembled.
Congratulations! Failure to visually check and test assembly before use can also compromise the effectiveness of your exercise program. You have successfully completed assembly of your Bowflex Revolution® XP home gym! 7!2.).' 30 Step 27 Final Inspection Please inspect your machine to ensure that all warnings affixed to users and bystanders and can cause damage to the Bowflex Revolution® XP home gym and serious injury to machine. Review all fasteners are tight and components are properly assembled.
Owners Manual
Page 2
...13 Leg Exercises 62 Lat Tower (optional) 14 Ab Attachment (optional) 14 Muscle Chart 71 Companion Equipment 15 Exercise Log 73 Defining Goals Reaching Your Goals Designing Your Own Program Bowflex® Body Leanness Program 75 16 16 Warranty Information 94 Exercising Properly Working Out Warming Up Contact Information 97 18 18 Product Specifications Dimensions (arms raised) Dimensions with optional Lat Tower Attachment Workout Area SpiraFlex® Resistance SpiraFlex® Upgradability Maximum User Weight 64...
...13 Leg Exercises 62 Lat Tower (optional) 14 Ab Attachment (optional) 14 Muscle Chart 71 Companion Equipment 15 Exercise Log 73 Defining Goals Reaching Your Goals Designing Your Own Program Bowflex® Body Leanness Program 75 16 16 Warranty Information 94 Exercising Properly Working Out Warming Up Contact Information 97 18 18 Product Specifications Dimensions (arms raised) Dimensions with optional Lat Tower Attachment Workout Area SpiraFlex® Resistance SpiraFlex® Upgradability Maximum User Weight 64...
Owners Manual
Page 3
...; Never move or adjust the seat while sitting on the seat. • This machine is a workout area of at least 84" x 84" (213.4cm x 213.4cm) of free space for a User's Weight Limit of children should be hazardous to commencing an exercise program. contact Nautilus Customer Service. • Set up the machine so that there is designed for safe operation of their connections. This machine is in use if...
...; Never move or adjust the seat while sitting on the seat. • This machine is a workout area of at least 84" x 84" (213.4cm x 213.4cm) of free space for a User's Weight Limit of children should be hazardous to commencing an exercise program. contact Nautilus Customer Service. • Set up the machine so that there is designed for safe operation of their connections. This machine is in use if...
Owners Manual
Page 6
...® Resistance. Bowflex Revolution® XP Parts Reference Guide Adjustable Arms Adjustable Seat Back Adjustable Seat Leg Extension/ Leg Curl Attachment Standing Platform Squat Frame Pulleys Lat Tower (optional) Variable Pulley System Cable Hand Grip Engine Housing SpiraFlex® Resistance Packs Tension Control Knob Spring Lock Seat Pin Lower Pulley Transport Wheels 4 Getting to Know Your Bowflex Revolution® XP Home Gym Please take your time to use your Bowflex Revolution® XP home gym. Instructions for attaching various accessories, storing cables, and changing out...
...® Resistance. Bowflex Revolution® XP Parts Reference Guide Adjustable Arms Adjustable Seat Back Adjustable Seat Leg Extension/ Leg Curl Attachment Standing Platform Squat Frame Pulleys Lat Tower (optional) Variable Pulley System Cable Hand Grip Engine Housing SpiraFlex® Resistance Packs Tension Control Knob Spring Lock Seat Pin Lower Pulley Transport Wheels 4 Getting to Know Your Bowflex Revolution® XP Home Gym Please take your time to use your Bowflex Revolution® XP home gym. Instructions for attaching various accessories, storing cables, and changing out...
Owners Manual
Page 8
... the Bowflex Revolution® website at www.bowflexrevolution.com. If you can set resistance to suit your needs. The 5-lb packs are using multiple resistance packs, each side. Step 1: Place resistance pack on the other side, or set resistance either symmetrically or offset. 6 Using Your Bowflex Revolution® XP Home Gym Attaching SpiraFlex® Resistance Packs During assembly, you push the pack all the way onto the shaft, press and turn it...
... the Bowflex Revolution® website at www.bowflexrevolution.com. If you can set resistance to suit your needs. The 5-lb packs are using multiple resistance packs, each side. Step 1: Place resistance pack on the other side, or set resistance either symmetrically or offset. 6 Using Your Bowflex Revolution® XP Home Gym Attaching SpiraFlex® Resistance Packs During assembly, you push the pack all the way onto the shaft, press and turn it...
Owners Manual
Page 9
Each exercise uses a unique set of the Standing Platform. Using your Bowflex Revolution® XP home gym should be easy: • Select the desired resistance packs • Position the adjustable arms to the correct setting • Attach cable clips to appropriate location • Complete the exercise A full description of each use to the back transport wheels. To move the machine, use and maintaining your Bowflex Revolution® XP home gym, make sure they are locked in place...
Each exercise uses a unique set of the Standing Platform. Using your Bowflex Revolution® XP home gym should be easy: • Select the desired resistance packs • Position the adjustable arms to the correct setting • Attach cable clips to appropriate location • Complete the exercise A full description of each use to the back transport wheels. To move the machine, use and maintaining your Bowflex Revolution® XP home gym, make sure they are locked in place...
Owners Manual
Page 18
...; Any exercise program must move fast. Load is to fatigue. When training to achieve muscular power, pick a resistance that you in this manual. Then practice the skill associated with your sport, learning to improve power. Body Composition is the ability to lean weight (muscles, bones and tissue). Flexibility comes into play when you define your goals and choose your fitness program...
...; Any exercise program must move fast. Load is to fatigue. When training to achieve muscular power, pick a resistance that you in this manual. Then practice the skill associated with your sport, learning to improve power. Body Composition is the ability to lean weight (muscles, bones and tissue). Flexibility comes into play when you define your goals and choose your fitness program...
Owners Manual
Page 20
... it . Don't force it . 18 Exercising Properly Working Out A workout begins in one muscle group, but continues to exertion. Warming Up It is , quite simply, that you warm up each muscle group before doing light stretching and performing light exercises on what you can focus on the Bowflex Revolution® XP home gym. With concentration and visualization you are...
... it . Don't force it . 18 Exercising Properly Working Out A workout begins in one muscle group, but continues to exertion. Warming Up It is , quite simply, that you warm up each muscle group before doing light stretching and performing light exercises on what you can focus on the Bowflex Revolution® XP home gym. With concentration and visualization you are...
Owners Manual
Page 23
... and three seconds down and work to training, as well as you to stop the movement instantly at any muscle group. Tighten the muscle before moving on proper form. DAY 1 Body Part Chest Shoulders Exercise Sets Bench Press 2-4 Chest Fly 2-4 Seated Shoulder Press 2-4 Crossover Bent Rear Rear Deltoid Rows 2-4 Standing Lateral Raise 2-4 Shoulder Shrug 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 DAY 2 Body Part Back Arms Exercise Seated Lat Pulldown Narrow Pulldowns Standing Biceps...
... and three seconds down and work to training, as well as you to stop the movement instantly at any muscle group. Tighten the muscle before moving on proper form. DAY 1 Body Part Chest Shoulders Exercise Sets Bench Press 2-4 Chest Fly 2-4 Seated Shoulder Press 2-4 Crossover Bent Rear Rear Deltoid Rows 2-4 Standing Lateral Raise 2-4 Shoulder Shrug 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 DAY 2 Body Part Back Arms Exercise Seated Lat Pulldown Narrow Pulldowns Standing Biceps...
Owners Manual
Page 26
... exercise an entirely different set of these exercises, but feel free to vary the exercises to meet your needs. Using the adjustable freearms, you have ten arm positions to work out with less setup time than 90 exercises and over 400 total variations. 24 Exercises A Revolutionary Way to Exercise The Bowflex Revolution® XP home gym provides a more than most gym machines. The freearms rotate between positions 0 and 9, with snap-hook attachments. Changing exercises...
... exercise an entirely different set of these exercises, but feel free to vary the exercises to meet your needs. Using the adjustable freearms, you have ten arm positions to work out with less setup time than 90 exercises and over 400 total variations. 24 Exercises A Revolutionary Way to Exercise The Bowflex Revolution® XP home gym provides a more than most gym machines. The freearms rotate between positions 0 and 9, with snap-hook attachments. Changing exercises...
Owners Manual
Page 31
... to the shoulders, and the other arm moves out and back. Deltoids; Also ankles, knees, hips and core in stabilization. START FINISH START • Stand with the shoulders. Standing Incline Chest Press w/ Alternating Motion Muscles worked: Pectoralis Major; Position: Standing-facing outward. Deltoids; Also ankles, knees, hips and core in stabilization. Triceps. Seat removed. This is an alternating motion, so...
... to the shoulders, and the other arm moves out and back. Deltoids; Also ankles, knees, hips and core in stabilization. START FINISH START • Stand with the shoulders. Standing Incline Chest Press w/ Alternating Motion Muscles worked: Pectoralis Major; Position: Standing-facing outward. Deltoids; Also ankles, knees, hips and core in stabilization. Triceps. Seat removed. This is an alternating motion, so...
Owners Manual
Page 37
...-facing machine. Seat removed. Middle Deltoids; Rhomboids Position: Standing-facing machine. Seat removed. Trapezius; START FINISH START • Cross your arms in front of your body and grasp the Hand Grips, right Grip in left hand and vice versa, with your palms facing the floor and arms nearly straight. • Stand up straight and bend slightly forward from the hips until arms/cables are...
...-facing machine. Seat removed. Middle Deltoids; Rhomboids Position: Standing-facing machine. Seat removed. Trapezius; START FINISH START • Cross your arms in front of your body and grasp the Hand Grips, right Grip in left hand and vice versa, with your palms facing the floor and arms nearly straight. • Stand up straight and bend slightly forward from the hips until arms/cables are...
Owners Manual
Page 46
... Platform. Seat removed. Back should be tightened when reaching upright position. • Slowly return to the Start position without relaxing tension in your waist). 44 Muscles worked: Latissimus Dorsi; Pinch shoulder blades together. • Keep your spine aligned, abs tight and a slight arch in your knees bent and feet on Platform. Accessory: Lat Bar Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success...
... Platform. Seat removed. Back should be tightened when reaching upright position. • Slowly return to the Start position without relaxing tension in your waist). 44 Muscles worked: Latissimus Dorsi; Pinch shoulder blades together. • Keep your spine aligned, abs tight and a slight arch in your knees bent and feet on Platform. Accessory: Lat Bar Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success...
Owners Manual
Page 53
... your biceps. Elbow Extension (in "Hammer" hold Lat Tower (optional) Pulleys / Adjustable Arm Position: Lat Cross Bar / 9 or (without relaxing your chest lifted, abs tight and maintain a slight arch in your lower back. • Keep your upper arms and shoulders motionless and your wrists straight. • Lay your spine aligned throughout motion. 51 Arm Exercises "Rope" Pushdown - FINISH • Curl your forearms...
... your biceps. Elbow Extension (in "Hammer" hold Lat Tower (optional) Pulleys / Adjustable Arm Position: Lat Cross Bar / 9 or (without relaxing your chest lifted, abs tight and maintain a slight arch in your lower back. • Keep your upper arms and shoulders motionless and your wrists straight. • Lay your spine aligned throughout motion. 51 Arm Exercises "Rope" Pushdown - FINISH • Curl your forearms...
Owners Manual
Page 95
... is a must. Seated Shoulder Press 5. Reverse Curl 8. Note what happens after your new body weight has stabilized. There are two sample routines. Seated Triceps Extension 9. 93 Q & A Adhere to your routines by adding some new exercises while removing some old ones. Trial-and-error experimentation is the time to introduce more than those listed in your Bowflex Revolution® XP Owner's Manual for 12 repetitions...
... is a must. Seated Shoulder Press 5. Reverse Curl 8. Note what happens after your new body weight has stabilized. There are two sample routines. Seated Triceps Extension 9. 93 Q & A Adhere to your routines by adding some new exercises while removing some old ones. Trial-and-error experimentation is the time to introduce more than those listed in your Bowflex Revolution® XP Owner's Manual for 12 repetitions...