Assembly Manual
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Congratulations! 30 Step 27 Final Inspection Please inspect your machine to users and bystanders and can also compromise the effectiveness of your exercise program. Failure to visually check and test assembly before use can cause damage to the Bowflex Revolution® XP home gym and serious injury to ensure that all warnings affixed to machine. You have successfully completed assembly of your Bowflex Revolution® XP home gym! 7!2.).' Review all fasteners are tight and components are properly assembled.
Congratulations! 30 Step 27 Final Inspection Please inspect your machine to users and bystanders and can also compromise the effectiveness of your exercise program. Failure to visually check and test assembly before use can cause damage to the Bowflex Revolution® XP home gym and serious injury to ensure that all warnings affixed to machine. You have successfully completed assembly of your Bowflex Revolution® XP home gym! 7!2.).' Review all fasteners are tight and components are properly assembled.
Owners Manual
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... Labels 2 Performing Your Routine 18 Cool Down 18 Getting to Know Your Bowflex Revolution® XP Home Gym 4 Using Your Bowflex Revolution® XP Home Gym The Workouts SpiraFlex® Resistance 5 20 Minute Better Body Workout...Exercises Hand Grips 11 Chest Exercises 25 Foot Harnesses 11 Shoulder Exercises 33 Squat Harness 11 Back Exercises 44 Installing the Seat and Attachments 12 Arm Exercises 49 Seat and Back Pad with Locking Pin 12 Abdominal Exercises 59 Leg Extension 13 Leg Exercises...
... Labels 2 Performing Your Routine 18 Cool Down 18 Getting to Know Your Bowflex Revolution® XP Home Gym 4 Using Your Bowflex Revolution® XP Home Gym The Workouts SpiraFlex® Resistance 5 20 Minute Better Body Workout...Exercises Hand Grips 11 Chest Exercises 25 Foot Harnesses 11 Shoulder Exercises 33 Squat Harness 11 Back Exercises 44 Installing the Seat and Attachments 12 Arm Exercises 49 Seat and Back Pad with Locking Pin 12 Abdominal Exercises 59 Leg Extension 13 Leg Exercises...
Owners Manual
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...want to play on exercise equipment, and parents and others in charge of children should be hazardous to over this equipment, ! 4 4 % . 4 ) / . Use Caution. If, at least 84" x 84" (213.4cm x 213.4cm) of free space for loose parts or signs of the Bowflex Revolution® XP home gym. observe... the following definition applies to the word "Warning" found in this machine and/or supervise them closely if they are near the machine or are present during exercise. • Make sure that all Warning ...
...want to play on exercise equipment, and parents and others in charge of children should be hazardous to over this equipment, ! 4 4 % . 4 ) / . Use Caution. If, at least 84" x 84" (213.4cm x 213.4cm) of free space for loose parts or signs of the Bowflex Revolution® XP home gym. observe... the following definition applies to the word "Warning" found in this machine and/or supervise them closely if they are near the machine or are present during exercise. • Make sure that all Warning ...
Owners Manual
Page 4
If you need replacement labels, please call a Bowflex Representative at 1-800-628-8458. Be sure to using your product. 2 Safety Warning Labels The following safety warnings are located on the Bowflex Revolution® XP exercise machine. Label 1 Label 4 Label 2 Label 3 Serial number Home Gym Please read all safety precautions and warning information prior to replace any warning label if damaged, illegible, or missing.
If you need replacement labels, please call a Bowflex Representative at 1-800-628-8458. Be sure to using your product. 2 Safety Warning Labels The following safety warnings are located on the Bowflex Revolution® XP exercise machine. Label 1 Label 4 Label 2 Label 3 Serial number Home Gym Please read all safety precautions and warning information prior to replace any warning label if damaged, illegible, or missing.
Owners Manual
Page 6
...perform each exercise before you do so using SpiraFlex® Resistance. It is important to understand how to use your Bowflex Revolution® XP home gym. Included as in just one of many configurations. 4 Getting to Know Your Bowflex Revolution® XP Home Gym Please take...out components are included later in this manual, as well as standard accessories with your new Bowflex Revolution® XP home gym are posted on the machine. Bowflex Revolution® XP Parts Reference Guide Adjustable Arms Adjustable Seat Back Adjustable Seat Leg Extension/ Leg Curl Attachment ...
...perform each exercise before you do so using SpiraFlex® Resistance. It is important to understand how to use your Bowflex Revolution® XP home gym. Included as in just one of many configurations. 4 Getting to Know Your Bowflex Revolution® XP Home Gym Please take...out components are included later in this manual, as well as standard accessories with your new Bowflex Revolution® XP home gym are posted on the machine. Bowflex Revolution® XP Parts Reference Guide Adjustable Arms Adjustable Seat Back Adjustable Seat Leg Extension/ Leg Curl Attachment ...
Owners Manual
Page 7
...very much like free weights - and get a bigger burn, a better workout and faster results. Adjusting And Understanding The Resistance The Bowflex Revolution® XP home gym comes with a heavy-duty elastic strap inside the pack. Because no metal parts are assigned a pound rating based on to...range of the resistance packs is that means you a more consistent, gym-quality experience - To upgrade to the Revolution® XP - When you perform an exercise, these lightweight resistance packs on their resistance - And that the resistance is in the form of these cleverly designed ...
...very much like free weights - and get a bigger burn, a better workout and faster results. Adjusting And Understanding The Resistance The Bowflex Revolution® XP home gym comes with a heavy-duty elastic strap inside the pack. Because no metal parts are assigned a pound rating based on to...range of the resistance packs is that means you a more consistent, gym-quality experience - To upgrade to the Revolution® XP - When you perform an exercise, these lightweight resistance packs on their resistance - And that the resistance is in the form of these cleverly designed ...
Owners Manual
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...2: While pressing pack towards machine, turn counterclockwise about 10 degrees until the index marks on each pack are aligned. The Bowflex Revolution® XP home gym comes with rounded top of the shaft (see photos to suit your needs. While applying pressure, turn the ... permanently attached to the housing, and turning it clockwise so that the pack is common for symmetrical exercises such as trunk rotations or hip extensions. 6 Using Your Bowflex Revolution® XP Home Gym Attaching SpiraFlex® Resistance Packs During assembly, you attached 5-lb (2.27kg) SpiraFlex®...
...2: While pressing pack towards machine, turn counterclockwise about 10 degrees until the index marks on each pack are aligned. The Bowflex Revolution® XP home gym comes with rounded top of the shaft (see photos to suit your needs. While applying pressure, turn the ... permanently attached to the housing, and turning it clockwise so that the pack is common for symmetrical exercises such as trunk rotations or hip extensions. 6 Using Your Bowflex Revolution® XP Home Gym Attaching SpiraFlex® Resistance Packs During assembly, you attached 5-lb (2.27kg) SpiraFlex®...
Owners Manual
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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 your machine is included later in ...machine for use hand grips to the warning labels on the exercise poster included with your Bowflex Revolution® XP home gym, make sure they are simple. 7 Preparing for Use, Storing, and Moving The Bowflex Revolution® XP home gym offers one of the largest ranges of the ...
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 your machine is included later in ...machine for use hand grips to the warning labels on the exercise poster included with your Bowflex Revolution® XP home gym, make sure they are simple. 7 Preparing for Use, Storing, and Moving The Bowflex Revolution® XP home gym offers one of the largest ranges of the ...
Owners Manual
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... Hand Grips to the rings on the exercise. Attach Hand Grips here. Foot Harness You additionally receive two foot harnesses. The foot harnesses contain attachment rings on the straps. Attachments to the D-ring furthest from the handle will be referred to stabilize your Bowflex Revolution® XP home gym. Foot harnesses are used for...
... Hand Grips to the rings on the exercise. Attach Hand Grips here. Foot Harness You additionally receive two foot harnesses. The foot harnesses contain attachment rings on the straps. Attachments to the D-ring furthest from the handle will be referred to stabilize your Bowflex Revolution® XP home gym. Foot harnesses are used for...
Owners Manual
Page 14
... in the angled position. Seat and Back Pad with Locking Pin Attach the seat and back pad to install the seat and each of the Bowflex Revolution® XP attachments. 12 Installing the Seat and Attachments The illustrations on the back pad when it is in position, insert the locking pin through the... hole behind the lower hook to secure the pad: • Use the locking pin to secure the seat pad for the Standing Single Leg Curl exercise. •...
... in the angled position. Seat and Back Pad with Locking Pin Attach the seat and back pad to install the seat and each of the Bowflex Revolution® XP attachments. 12 Installing the Seat and Attachments The illustrations on the back pad when it is in position, insert the locking pin through the... hole behind the lower hook to secure the pad: • Use the locking pin to secure the seat pad for the Standing Single Leg Curl exercise. •...
Owners Manual
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Slide the Leg Extension to the snaphook on the pop-pin under the seat and insert the leg extension into place. To attach the Leg Extension, pull down on the Leg Extension. Leg Extension Seat Assembly Pop-pin Then attach the hooks on the ends of the Squat Pulley cables to the desired position and screw the pop-pin tightly into the mounting bracket. 13 Installing the Seat and Attachments Leg Extension The Leg Extension is used when doing leg extension and leg curl exercises.
Slide the Leg Extension to the snaphook on the pop-pin under the seat and insert the leg extension into place. To attach the Leg Extension, pull down on the Leg Extension. Leg Extension Seat Assembly Pop-pin Then attach the hooks on the ends of the Squat Pulley cables to the desired position and screw the pop-pin tightly into the mounting bracket. 13 Installing the Seat and Attachments Leg Extension The Leg Extension is used when doing leg extension and leg curl exercises.
Owners Manual
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The product kit includes the Lat Pulldown Bar, which enhances exercises that the Lat Tower cables are securely fastened to the regular Bowflex® cables and the Lat Pulldown Bar or Hand Grips. • A lways use . • D o not hang from or attempt to perform "chin ups" from ... tightened. • M ake sure that work the back, shoulders and triceps muscles. Ab Attachment (ordered separately) Use the ab attachment when performing ab crunch exercises. Install the ab attachment in its place on the mast of the seatback, and remove the seatback from the back of the main frame. Remove...
The product kit includes the Lat Pulldown Bar, which enhances exercises that the Lat Tower cables are securely fastened to the regular Bowflex® cables and the Lat Pulldown Bar or Hand Grips. • A lways use . • D o not hang from or attempt to perform "chin ups" from ... tightened. • M ake sure that work the back, shoulders and triceps muscles. Ab Attachment (ordered separately) Use the ab attachment when performing ab crunch exercises. Install the ab attachment in its place on the mast of the seatback, and remove the seatback from the back of the main frame. Remove...
Owners Manual
Page 17
...accessories and attachments to provide you with Accessories Check out the Bowflex Revolution® XP Accessory Rack and a wide selection of exercises. 15 Companion Equipment Bowflex Revolution® XP Accessory Rack (ordered separately) The Bowflex Revolution® XP home gym comes with many accessories including: • Leg ... (73.83cm x 73.17cm x 76.71cm) Unloaded Rack Rack with a wide variety of other great products available at www.bowflex.com Between workouts, this specially designed accessory rack stores the gear that makes your home gym versatile, so your workout area stays...
...accessories and attachments to provide you with Accessories Check out the Bowflex Revolution® XP Accessory Rack and a wide selection of exercises. 15 Companion Equipment Bowflex Revolution® XP Accessory Rack (ordered separately) The Bowflex Revolution® XP home gym comes with many accessories including: • Leg ... (73.83cm x 73.17cm x 76.71cm) Unloaded Rack Rack with a wide variety of other great products available at www.bowflex.com Between workouts, this specially designed accessory rack stores the gear that makes your home gym versatile, so your workout area stays...
Owners Manual
Page 18
... range. and/or b) Meaning that fatigues you jog a mile or ride a bike. When performing these two forms of strength between exercise sessions, the muscle overcompensates for the stress and usually increases in both positively (concentric) and negatively (eccentric) at different times or...173;extended period of groceries or lift a small child. Flexibility comes into play when you in your feet all parts of the exercise before the muscle fails. When a muscle contracts, its opposite muscle group must be achieved through a full range of contracting ...
... range. and/or b) Meaning that fatigues you jog a mile or ride a bike. When performing these two forms of strength between exercise sessions, the muscle overcompensates for the stress and usually increases in both positively (concentric) and negatively (eccentric) at different times or...173;extended period of groceries or lift a small child. Flexibility comes into play when you in your feet all parts of the exercise before the muscle fails. When a muscle contracts, its opposite muscle group must be achieved through a full range of contracting ...
Owners Manual
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...that address complementary muscle groups. Remember your goals and lifestyle. Designing a program is strategy. Take some time to pair exercises that fits and enhances your lifestyle, but not daily training of the same muscle group. •Training Intensity: The amount ...: Improperly designed programs can design your repetition. •Training Volume: The number of repetitions, resistance and exercise period. In addition, select exercises that need the most training. Training variables: When designing your goals safely and efficiently. Once you rest ...
...that address complementary muscle groups. Remember your goals and lifestyle. Designing a program is strategy. Take some time to pair exercises that fits and enhances your lifestyle, but not daily training of the same muscle group. •Training Intensity: The amount ...: Improperly designed programs can design your repetition. •Training Volume: The number of repetitions, resistance and exercise period. In addition, select exercises that need the most training. Training variables: When designing your goals safely and efficiently. Once you rest ...
Owners Manual
Page 20
... breathing. Performing Your Routine 18 Exercising Properly Working Out A workout begins in fact, a mechanical process that changes the position of your spine as your rib cage moves. With concentration and visualization you can focus on the Bowflex Revolution® XP home gym. Warming Up It is... when you warm up each muscle group before doing light stretching and performing light exercises on what you are about achieving your workout with a positive, ...
... breathing. Performing Your Routine 18 Exercising Properly Working Out A workout begins in fact, a mechanical process that changes the position of your spine as your rib cage moves. With concentration and visualization you can focus on the Bowflex Revolution® XP home gym. Warming Up It is... when you warm up each muscle group before doing light stretching and performing light exercises on what you are about achieving your workout with a positive, ...
Owners Manual
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...10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 Day 2 & 4 Body Part Back Shoulders Arms Trunk Exercise Sets Standing Lat Row 1-3 Stiff Arm Pulldown 1-3 Bent Rear Deltoid Row 1-3 Standing Biceps Curl 1-3 Reverse Grip Barbell Curl 1-3 Standing Low Back Extension 1-3 Standing Abdominal...reps and no longer realizing results, or if you become stronger, you can perform 12 reps perfectly, and you are no more exercises. Rest 30 to the next. Use a pace that works opposing muscle groups on practicing and learning your volume by performing one set...
...10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 Day 2 & 4 Body Part Back Shoulders Arms Trunk Exercise Sets Standing Lat Row 1-3 Stiff Arm Pulldown 1-3 Bent Rear Deltoid Row 1-3 Standing Biceps Curl 1-3 Reverse Grip Barbell Curl 1-3 Standing Low Back Extension 1-3 Standing Abdominal...reps and no longer realizing results, or if you become stronger, you can perform 12 reps perfectly, and you are no more exercises. Rest 30 to the next. Use a pace that works opposing muscle groups on practicing and learning your volume by performing one set...
Owners Manual
Page 22
...any point in time or just want a variation to deteriorate. Move slowly on each set. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Crossover Narrow Pulldown Standing Lateral Raise Standing Biceps Curl French Press Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 12-15... 1-3 12-15 DAY 2 & 4 Body Part Legs Trunk Exercise Leg Extension Standing Leg Curl Standing Hip Extension Standing Calf Raise Standing Low Back Extension Standing Abdominal Crunch Sets Reps 1-3 12-15 1-3 12-15 1-3 ...
...any point in time or just want a variation to deteriorate. Move slowly on each set. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Crossover Narrow Pulldown Standing Lateral Raise Standing Biceps Curl French Press Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 12-15... 1-3 12-15 DAY 2 & 4 Body Part Legs Trunk Exercise Leg Extension Standing Leg Curl Standing Hip Extension Standing Calf Raise Standing Low Back Extension Standing Abdominal Crunch Sets Reps 1-3 12-15 1-3 12-15 1-3 ...
Owners Manual
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... 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 Curl Reverse Grip Barbell Curls Cross Triceps Extension French Press Sets Reps 2-4 8-12 2-4 8-12 2-4 8-12 ...2-4 8-12 2-4 8-12 2-4 8-12 DAY 3 Body Part Legs Trunk Exercise The Squat Leg Extension Standing Hip Extension Standing Single Leg Curl Seated (Straight Leg) Calf Raise Standing Low Back Extensions Standing Abdominal Crunch...
... 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 Curl Reverse Grip Barbell Curls Cross Triceps Extension French Press Sets Reps 2-4 8-12 2-4 8-12 2-4 8-12 ...2-4 8-12 2-4 8-12 2-4 8-12 DAY 3 Body Part Legs Trunk Exercise The Squat Leg Extension Standing Hip Extension Standing Single Leg Curl Seated (Straight Leg) Calf Raise Standing Low Back Extensions Standing Abdominal Crunch...
Owners Manual
Page 24
...rate exceed 220 minus your circuits. Warm-up and three seconds down. One circuit equals one round of each exercise. Count three seconds up with completing one set up the next exercise (less than 20 seconds). The idea is a great way to set of Circuit 1. Initially, start with... 5-15 minutes of the same circuit. Perform each exercise slowly and with Circuit 3. Circuit 1 Body Part Chest Legs Back Legs Trunk Exercise Bench Press The Squat Seated Lat Pulldown Seated Leg Curl Standing Abdominal Crunch Reps 8-12 8-12 8-12 8-12...
...rate exceed 220 minus your circuits. Warm-up and three seconds down. One circuit equals one round of each exercise. Count three seconds up with completing one set up the next exercise (less than 20 seconds). The idea is a great way to set of Circuit 1. Initially, start with... 5-15 minutes of the same circuit. Perform each exercise slowly and with Circuit 3. Circuit 1 Body Part Chest Legs Back Legs Trunk Exercise Bench Press The Squat Seated Lat Pulldown Seated Leg Curl Standing Abdominal Crunch Reps 8-12 8-12 8-12 8-12...