Owners Manual
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...Cardiovascular 22 Adjusting Cable Tension 9 Strength Training 23 Cable Routing and Storage 10 Attaching Accessories 11 Exercises Hand Grips 11 Chest Exercises 25 Foot Harnesses 11 Shoulder Exercises 33 ... 1 Breathing 18 Safety Warning 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 19 Adjusting And Understanding the...
...Cardiovascular 22 Adjusting Cable Tension 9 Strength Training 23 Cable Routing and Storage 10 Attaching Accessories 11 Exercises Hand Grips 11 Chest Exercises 25 Foot Harnesses 11 Shoulder Exercises 33 ... 1 Breathing 18 Safety Warning 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 19 Adjusting And Understanding the...
Owners Manual
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...image below shows the machine set up in this manual, as well as standard accessories with your Bowflex Revolution® XP home gym. Included as in the Assembly Manual. Bowflex Revolution® XP Parts Reference Guide Adjustable Arms Adjustable Seat Back Adjustable Seat Leg Extension/ Leg Curl ...Lower Pulley Transport Wheels 4 Getting to Know Your Bowflex Revolution® XP Home Gym Please take your time to use your new Bowflex Revolution® XP home gym are posted on the machine. Instructions for attaching various accessories, storing cables, and changing out components are ...
...image below shows the machine set up in this manual, as well as standard accessories with your Bowflex Revolution® XP home gym. Included as in the Assembly Manual. Bowflex Revolution® XP Parts Reference Guide Adjustable Arms Adjustable Seat Back Adjustable Seat Leg Extension/ Leg Curl ...Lower Pulley Transport Wheels 4 Getting to Know Your Bowflex Revolution® XP Home Gym Please take your time to use your new Bowflex Revolution® XP home gym are posted on the machine. Instructions for attaching various accessories, storing cables, and changing out components are ...
Owners Manual
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...Foot harnesses are used for a shorter hand grip or longer hand grip, depending on each of leg exercises. 11 Attaching Accessories Your Bowflex Revolution® XP home gym comes with your hands and arms. Attach Squat Frame cables here. Hand Grips You receive two hand grips with... to cables using the "short hand grip". Attachments to the D-ring furthest from the handle will be referred to stabilize your Bowflex Revolution® XP home gym. Foot Harness You additionally receive two foot harnesses. Attach Hand Grips here. The squat harness contains attachment rings on ...
...Foot harnesses are used for a shorter hand grip or longer hand grip, depending on each of leg exercises. 11 Attaching Accessories Your Bowflex Revolution® XP home gym comes with your hands and arms. Attach Squat Frame cables here. Hand Grips You receive two hand grips with... to cables using the "short hand grip". Attachments to the D-ring furthest from the handle will be referred to stabilize your Bowflex Revolution® XP home gym. Foot Harness You additionally receive two foot harnesses. Attach Hand Grips here. The squat harness contains attachment rings on ...
Owners Manual
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..., so your next workout. The accessory rack features specially designed storage for many 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 Extension •..." L x 28.81" W x 30.2" H (73.83cm x 73.17cm x 76.71cm) Unloaded Rack Rack with a wide variety of other great products available at www.bowflex.com
..., so your next workout. The accessory rack features specially designed storage for many 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 Extension •..." L x 28.81" W x 30.2" H (73.83cm x 73.17cm x 76.71cm) Unloaded Rack Rack with a wide variety of other great products available at www.bowflex.com
Owners Manual
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... moving your hands together. • Do not lock elbows. • Return to Start position. Anterior Deltoid Position: Seated-facing outward Accessory: Long Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Maintain a 60-90° angle between upper arms and torso... throughout motion. • Keep chest muscles tightened. 2255 Chest Exercises Bench Press - Chest Fly - Triceps Position: Seated-facing outward Accessory: Long Hand Grips Adjustable Arm Position: 5 or 6 START FINISH Success Tips • Maintain a 90° angle between upper arms and...
... moving your hands together. • Do not lock elbows. • Return to Start position. Anterior Deltoid Position: Seated-facing outward Accessory: Long Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Maintain a 60-90° angle between upper arms and torso... throughout motion. • Keep chest muscles tightened. 2255 Chest Exercises Bench Press - Chest Fly - Triceps Position: Seated-facing outward Accessory: Long Hand Grips Adjustable Arm Position: 5 or 6 START FINISH Success Tips • Maintain a 90° angle between upper arms and...
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26 Chest Exercises Decline Bench Press - Triceps Position: Seated-facing outward Accessory: Long Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Maintain a 90° angle between your upper arms and torso at the start of the... your elbows travel behind your shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. Incline Bench Press - Triceps Position: Seated-facing outward Accessory: Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Maintain a 90° angle between your upper arms and torso at the start of the ...
26 Chest Exercises Decline Bench Press - Triceps Position: Seated-facing outward Accessory: Long Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Maintain a 90° angle between your upper arms and torso at the start of the... your elbows travel behind your shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. Incline Bench Press - Triceps Position: Seated-facing outward Accessory: Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Maintain a 90° angle between your upper arms and torso at the start of the ...
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... level. START FINISH START • Grasp Hand Grips in front of you , just below chest level. Anterior Deltoid Position: Seated-facing outward Accessory: Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Maintain a 60-90º angle between upper arms and torso during... Rotate your wrists and forearms upward. • Return to Start position, slowly bringing your lower back. Anterior Deltoid Position: Seated-facing outward Accessory: Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Maintain a 60-90º angle between upper arms and torso during the...
... level. START FINISH START • Grasp Hand Grips in front of you , just below chest level. Anterior Deltoid Position: Seated-facing outward Accessory: Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Maintain a 60-90º angle between upper arms and torso during... Rotate your wrists and forearms upward. • Return to Start position, slowly bringing your lower back. Anterior Deltoid Position: Seated-facing outward Accessory: Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Maintain a 60-90º angle between upper arms and torso during the...
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Triceps. Accessory: Long Hand Grips Adjustable Arm Position: 3 or 4 Success Tips • Stabilize body from your feet all the way up through your trunk. • Maintain a 90... forward and one foot back for added stability. • Start with one foot forward and one arm, as the other arms moves out and back. Accessory: Long Hand Grips Adjustable Arm Position: 3 or 4 Success Tips • Stabilize body from your feet all the way up through your trunk. • Maintain a 90...
Triceps. Accessory: Long Hand Grips Adjustable Arm Position: 3 or 4 Success Tips • Stabilize body from your feet all the way up through your trunk. • Maintain a 90... forward and one foot back for added stability. • Start with one foot forward and one arm, as the other arms moves out and back. Accessory: Long Hand Grips Adjustable Arm Position: 3 or 4 Success Tips • Stabilize body from your feet all the way up through your trunk. • Maintain a 90...
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... • Keep knees slightly bent, feet flat on the chest throughout the motion. Also ankles, knees, hips and core in stabilization. Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your chest, bringing the handles together in ... staggered step for added stability. • Start with the shoulders. Standing Incline Chest Press w/ Alternating Motion Muscles worked: Pectoralis Major; Deltoids; Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your forearms. • Stand with one foot ...
... • Keep knees slightly bent, feet flat on the chest throughout the motion. Also ankles, knees, hips and core in stabilization. Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your chest, bringing the handles together in ... staggered step for added stability. • Start with the shoulders. Standing Incline Chest Press w/ Alternating Motion Muscles worked: Pectoralis Major; Deltoids; Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your forearms. • Stand with one foot ...
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Triceps. Accessory: Long Hand Grips Adjustable Arm Position: 3, 4 or 5 Success Tips • Stabilize body from your feet all the way up through your trunk. • Maintain a 90... forward and one foot back for added stability. • Start with one arm slightly downward away from your range of you 10˚ lower. Deltoids; Accessory: Long Hand Grips Adjustable Arm Position: 3, 4 or 5 Success Tips • Stabilize body from your elbows. • Slowly return to the Start position, keeping tension on...
Triceps. Accessory: Long Hand Grips Adjustable Arm Position: 3, 4 or 5 Success Tips • Stabilize body from your feet all the way up through your trunk. • Maintain a 90... forward and one foot back for added stability. • Start with one arm slightly downward away from your range of you 10˚ lower. Deltoids; Accessory: Long Hand Grips Adjustable Arm Position: 3, 4 or 5 Success Tips • Stabilize body from your elbows. • Slowly return to the Start position, keeping tension on...
Owners Manual
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Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: Pectoralis Major; Deltoids. Position: Standing-facing outward. Accessory: Long Hand Grips Adjustable Arm Position: 4, 5 or 6 Success Tips • Stabilize body from your feet all the way up through your trunk...Pectoralis Major; Seat removed. FINISH • Slowly move the arms slightly upward and inward, bringing the handles together in the lower back. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 4, 5 or 6 Success Tips • Stabilize body from your feet all the way up through your trunk....
Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: Pectoralis Major; Deltoids. Position: Standing-facing outward. Accessory: Long Hand Grips Adjustable Arm Position: 4, 5 or 6 Success Tips • Stabilize body from your feet all the way up through your trunk...Pectoralis Major; Seat removed. FINISH • Slowly move the arms slightly upward and inward, bringing the handles together in the lower back. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 4, 5 or 6 Success Tips • Stabilize body from your feet all the way up through your trunk....
Owners Manual
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... and one foot back for added stability. • Stabilize the elbow so it is slightly bent and slightly behind or equal to the shoulders. Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your feet all the way up through your trunk.... knees, hips and core in the lower back. • Do not lean sideways or turn the trunk during the motion. Seat removed. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your feet all the way up through your trunk. •...
... and one foot back for added stability. • Stabilize the elbow so it is slightly bent and slightly behind or equal to the shoulders. Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your feet all the way up through your trunk.... knees, hips and core in the lower back. • Do not lean sideways or turn the trunk during the motion. Seat removed. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your feet all the way up through your trunk. •...
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...Allowing your arms to bend slowly, move your elbows outward and backward between your upper arms and torso. • Keep your shoulder muscles. Accessory: Long Hand Grips Adjustable Arm Position: 0 or 1 Success Tips • Maintain a 90° angle between your upper arms and torso...your chest lifted throughout exercise. • Lift your shoulder muscles. Elbow Flexion Muscles worked: Anterior and Middle Deltoids Position: Standing-facing machine. Accessory: Long Hand Grips Adjustable Arm Position: 2 or 3 Success Tips • Maintain a 90° angle between your upper arms and ...
...Allowing your arms to bend slowly, move your elbows outward and backward between your upper arms and torso. • Keep your shoulder muscles. Accessory: Long Hand Grips Adjustable Arm Position: 0 or 1 Success Tips • Maintain a 90° angle between your upper arms and torso...your chest lifted throughout exercise. • Lift your shoulder muscles. Elbow Flexion Muscles worked: Anterior and Middle Deltoids Position: Standing-facing machine. Accessory: Long Hand Grips Adjustable Arm Position: 2 or 3 Success Tips • Maintain a 90° angle between your upper arms and ...
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Rear Deltoids. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. .... FINISH • Initiate movement by pulling your elbows back as you bring the Hand Grips upward to a point below your elbows. Rear Deltoids. Seat removed. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform...
Rear Deltoids. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. .... FINISH • Initiate movement by pulling your elbows back as you bring the Hand Grips upward to a point below your elbows. Rear Deltoids. Seat removed. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform...
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...slowly return to the Start position, keeping your lower back. • Maintain a 90° angle between upper arms and torso throughout exercise. Middle Deltoids; Accessory: Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Do not lose spinal alignment-keep your chest lifted. • Lift your chest,...front of the platform. • Keep your spine aligned and a slight arch in front of body at a 90˚ angle from the hips. Accessory: Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Do not lose spinal alignment-keep your chest lifted. • Lift your chest,...
...slowly return to the Start position, keeping your lower back. • Maintain a 90° angle between upper arms and torso throughout exercise. Middle Deltoids; Accessory: Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Do not lose spinal alignment-keep your chest lifted. • Lift your chest,...front of the platform. • Keep your spine aligned and a slight arch in front of body at a 90˚ angle from the hips. Accessory: Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Do not lose spinal alignment-keep your chest lifted. • Lift your chest,...
Owners Manual
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Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips • Keep abdominals tight and maintain good spinal alignment. • Keep knees bent ... forearms, until arms are extended in your lower back as you raise your arms. You may wish to shoulder level. Triceps Position: Seated-facing outward Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 START FINISH Success Tips • Lift your chest, keep your torso. 36 Shoulder Exercises Seated Shoulder Press - Upper...
Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips • Keep abdominals tight and maintain good spinal alignment. • Keep knees bent ... forearms, until arms are extended in your lower back as you raise your arms. You may wish to shoulder level. Triceps Position: Seated-facing outward Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 START FINISH Success Tips • Lift your chest, keep your torso. 36 Shoulder Exercises Seated Shoulder Press - Upper...
Owners Manual
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Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys -Standard Pulleys Success Tips • Elevate your shoulders slightly toward the back of your head. ..., nearly to the Start position. Shoulder Abduction (elbows stabilized) Muscles worked: Middle Deltoids; Upper Trapezius Position: Standing-facing outward. Supraspinatus; Seated Forearm Lateral Shoulder Raise - Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys -Narrow Pulleys / 0 Success Tips • Raise your chest and keep your shoulder blades pinched together...
Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys -Standard Pulleys Success Tips • Elevate your shoulders slightly toward the back of your head. ..., nearly to the Start position. Shoulder Abduction (elbows stabilized) Muscles worked: Middle Deltoids; Upper Trapezius Position: Standing-facing outward. Supraspinatus; Seated Forearm Lateral Shoulder Raise - Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys -Narrow Pulleys / 0 Success Tips • Raise your chest and keep your shoulder blades pinched together...
Owners Manual
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... your sides. START FINISH START • Reach down , arms straight and at your shoulder blades. Middle Trapezius; Seat removed. Teres Major; Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Keep knees bent and feet flat on floor. • Keep... shoulders towards the back of each other. • Let your arms hang at approximately a 30° angle from the hips. Seat removed. Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys -Standard Pulleys / 0 Success Tips • Keep abdominals tight and maintain good...
... your sides. START FINISH START • Reach down , arms straight and at your shoulder blades. Middle Trapezius; Seat removed. Teres Major; Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Keep knees bent and feet flat on floor. • Keep... shoulders towards the back of each other. • Let your arms hang at approximately a 30° angle from the hips. Seat removed. Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys -Standard Pulleys / 0 Success Tips • Keep abdominals tight and maintain good...
Owners Manual
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Seat in shoulder blades. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Lat Tower Pulleys / 9 Success Tips • Do not lose spinal alignment-keep your spine while maintaining a slight arch ... in line with the cables, slowly move your lower back. 39 Shoulder Exercises Scapular Protraction - (elbows stabilized) Muscles worked: Serratus Anterior Position: Seated-facing outward. Accessory: Long Hand Grips Adjustable Arm Position: 7, 8 ot 9 Success Tips • Lift your chest, keep your chest lifted and head against the Seat Back Pad. •...
Seat in shoulder blades. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Lat Tower Pulleys / 9 Success Tips • Do not lose spinal alignment-keep your spine while maintaining a slight arch ... in line with the cables, slowly move your lower back. 39 Shoulder Exercises Scapular Protraction - (elbows stabilized) Muscles worked: Serratus Anterior Position: Seated-facing outward. Accessory: Long Hand Grips Adjustable Arm Position: 7, 8 ot 9 Success Tips • Lift your chest, keep your chest lifted and head against the Seat Back Pad. •...
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...a 90° angle from your abdomen, keeping your elbow at your torso. • Give yourself enough distance to get additional range of motion. Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Lift your chest, keep your knees bent and feet on or near ...exercise. • Do not rotate the spine to the Start position, maintaining slow, controlled motion. Teres Minor Position: Standing-facing right or left . Accessory: Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Lift your chest, keep your knees bent and feet on Platform. • Keep...
...a 90° angle from your abdomen, keeping your elbow at your torso. • Give yourself enough distance to get additional range of motion. Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Lift your chest, keep your knees bent and feet on or near ...exercise. • Do not rotate the spine to the Start position, maintaining slow, controlled motion. Teres Minor Position: Standing-facing right or left . Accessory: Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Lift your chest, keep your knees bent and feet on Platform. • Keep...