Assembly Manual
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Specifications / Approvals Product Specifications: Product Weight Product Dimensions Workout Area Number of Exercises Power Rod® Resistance Power Rod® Upgradability User Weight Limit 157 lbs. (71 kg) 53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) high 96" (244 cm) long x 78" (198 cm) wide Over 60 310 lbs. (141 kg) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H !34-& !34-& US Meets: ASTM F2276-05 ASTM F2216-05 US 53 Bowflex Xceed™ Plus Assembly Manual
Specifications / Approvals Product Specifications: Product Weight Product Dimensions Workout Area Number of Exercises Power Rod® Resistance Power Rod® Upgradability User Weight Limit 157 lbs. (71 kg) 53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) high 96" (244 cm) long x 78" (198 cm) wide Over 60 310 lbs. (141 kg) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H !34-& !34-& US Meets: ASTM F2276-05 ASTM F2216-05 US 53 Bowflex Xceed™ Plus Assembly Manual
Assembly Manual
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...coiled cable and pulley attached to the left and right side of ways to perform the exercises. Refer to the home gym following the routing for information on using the Bowflex Xceed™ Plus home gym.. NOTE: As you use your home gym, you will connect the ...cables and pulleys in a variety of the lat tower. 17-3 Attach the cable to the Owner's Manual for the various exercise positions. Leg and Squat Exercises Chest Exercises Lat Pulldown Exercises Bowflex Xceed™ Plus Assembly...
...coiled cable and pulley attached to the left and right side of ways to perform the exercises. Refer to the home gym following the routing for information on using the Bowflex Xceed™ Plus home gym.. NOTE: As you use your home gym, you will connect the ...cables and pulleys in a variety of the lat tower. 17-3 Attach the cable to the Owner's Manual for the various exercise positions. Leg and Squat Exercises Chest Exercises Lat Pulldown Exercises Bowflex Xceed™ Plus Assembly...
Assembly Manual
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You have successfully completed assembly of your Bowflex Xceed™ Plus home gym! Failure to visually check and test assembly before use can also compromise the effectiveness of your exercise program. 16 Bowflex Xceed™ Plus Assembly Manual Congratulations! Review all fasteners are tight and components are properly assembled. Assembly Guide Step 18 Fina l Inspection Please inspect your machine to ensure that all warnings affixed to users and bystanders and can cause damage to the Bowflex Xceed™ Plus home gym and serious injury to machine.
You have successfully completed assembly of your Bowflex Xceed™ Plus home gym! Failure to visually check and test assembly before use can also compromise the effectiveness of your exercise program. 16 Bowflex Xceed™ Plus Assembly Manual Congratulations! Review all fasteners are tight and components are properly assembled. Assembly Guide Step 18 Fina l Inspection Please inspect your machine to ensure that all warnings affixed to users and bystanders and can cause damage to the Bowflex Xceed™ Plus home gym and serious injury to machine.
Owners Manual
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...! It's important to understand how to thank you for your Bowflex Xceed™ Plus home gym. Everyone at Nautilus would like to properly perform each exercise before attempting to yourself. Bowflex Xceed™ Plus home gym is unmatched by any other single piece of home fitness...improving your body will get with the Bowflex Xceed™ Plus home gym! CONGRATULATIONS on the machine. With the Bowflex Xceed™ Plus home gym, you have everything you do so using Power Rod® Resistance. The Bowflex Xceed™ Plus home gym's exceptional resistance and quality is...
...! It's important to understand how to thank you for your Bowflex Xceed™ Plus home gym. Everyone at Nautilus would like to properly perform each exercise before attempting to yourself. Bowflex Xceed™ Plus home gym is unmatched by any other single piece of home fitness...improving your body will get with the Bowflex Xceed™ Plus home gym! CONGRATULATIONS on the machine. With the Bowflex Xceed™ Plus home gym, you have everything you do so using Power Rod® Resistance. The Bowflex Xceed™ Plus home gym's exceptional resistance and quality is...
Owners Manual
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...26 Shoulder Rotator Cuff (external 26 Shoulder Extension 27 Shoulder Shrug 27 Scapular Protraction 28 Scapular Depression 28 Scapular Retraction 29 Back Exercises: Standing Shoulder Pullover w/ Bent Lat Bar 30 Standing Shoulder Pullover w/ Hand Grips 30 Narrow Pulldowns w/ Bent Lat Bar 31 ...50 Standing Hip Adduction 51 Standing Hip Abduction 51 Calf Raise 52 Muscle Chart 53 Exercise Log 55 Fast Fat Loss Now! By Ellington Darden, Ph.D 57 Warranty Information 78 Bowflex Xceed™ Plus Warranty Card 79 Important Contact Numbers 81 Bowflex Xceed™ Plus Owner's Manual
...26 Shoulder Rotator Cuff (external 26 Shoulder Extension 27 Shoulder Shrug 27 Scapular Protraction 28 Scapular Depression 28 Scapular Retraction 29 Back Exercises: Standing Shoulder Pullover w/ Bent Lat Bar 30 Standing Shoulder Pullover w/ Hand Grips 30 Narrow Pulldowns w/ Bent Lat Bar 31 ...50 Standing Hip Adduction 51 Standing Hip Abduction 51 Calf Raise 52 Muscle Chart 53 Exercise Log 55 Fast Fat Loss Now! By Ellington Darden, Ph.D 57 Warranty Information 78 Bowflex Xceed™ Plus Warranty Card 79 Important Contact Numbers 81 Bowflex Xceed™ Plus Owner's Manual
Owners Manual
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Specifications / Approvals Product Specifications: Product Weight Product Dimensions Workout Area Number of Exercises Power Rod® Resistance Power Rod® Upgradability User Weight Limit 157 lbs. (71 kg) 53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) high 96" (244 cm) long x 78" (198 cm) wide Over 60 310 lbs. (141 kg.) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H !34-& !34-& US Meets: ASTM F2276-05 ASTM F2216-05 US 53 Bowflex Xceed™ Plus Owner's Manual
Specifications / Approvals Product Specifications: Product Weight Product Dimensions Workout Area Number of Exercises Power Rod® Resistance Power Rod® Upgradability User Weight Limit 157 lbs. (71 kg) 53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) high 96" (244 cm) long x 78" (198 cm) wide Over 60 310 lbs. (141 kg.) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H !34-& !34-& US Meets: ASTM F2276-05 ASTM F2216-05 US 53 Bowflex Xceed™ Plus Owner's Manual
Owners Manual
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...the equipment or are over -exert yourself during the operation of this equipment. • Consult a physician prior to commencing an exercise program. Important Safety Precautions IMPORTANT SAFETY INSTRUCTIONS The following warnings. !4 4%.4)/. )--%$)!4%!#4)/.2%15)2%$ • Read and understand the Owners #Ma... of this area when the machine is correctly attached to Cables and Belts and their connections. Bowflex Xceed™ Plus Owner's Manual If, at any time, you are present during exercise. • Make sure that provides a minimum clearance behind the rod box of 0.5 ft...
...the equipment or are over -exert yourself during the operation of this equipment. • Consult a physician prior to commencing an exercise program. Important Safety Precautions IMPORTANT SAFETY INSTRUCTIONS The following warnings. !4 4%.4)/. )--%$)!4%!#4)/.2%15)2%$ • Read and understand the Owners #Ma... of this area when the machine is correctly attached to Cables and Belts and their connections. Bowflex Xceed™ Plus Owner's Manual If, at any time, you are present during exercise. • Make sure that provides a minimum clearance behind the rod box of 0.5 ft...
Owners Manual
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Safety Warning Labels The following safety warnings are located on the Bowflex Xceed™ Plus exercise machine. Label 1 Label 3 Label 2 Serial number Bowflex Xceed™ Plus Owner's Manual Home Gym Be sure to using your product. 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).
Safety Warning Labels The following safety warnings are located on the Bowflex Xceed™ Plus exercise machine. Label 1 Label 3 Label 2 Serial number Bowflex Xceed™ Plus Owner's Manual Home Gym Be sure to using your product. 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).
Owners Manual
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... How to Use Your Machine The Bowflex Xceed™ Plus Home Gym Pulley Positions With the versatility to perform over 65 different exercises, the Bowflex Xceed™ Plus home gym easily transitions from one exercise to the illustrations below for proper cable routing. The Bowflex Xceed™ Plus Home Gym Cable Routing As you use...Lat Pulldown Position. Active pulleys are on squat pulley frame and on the squat pulley frame. Refer to another. Chest Exercises Position Three (optional): Leg Extension Position. Lat Pulldown Exercises Bowflex Xceed™ Plus Owner's Manual
... How to Use Your Machine The Bowflex Xceed™ Plus Home Gym Pulley Positions With the versatility to perform over 65 different exercises, the Bowflex Xceed™ Plus home gym easily transitions from one exercise to the illustrations below for proper cable routing. The Bowflex Xceed™ Plus Home Gym Cable Routing As you use...Lat Pulldown Position. Active pulleys are on squat pulley frame and on the squat pulley frame. Refer to another. Chest Exercises Position Three (optional): Leg Extension Position. Lat Pulldown Exercises Bowflex Xceed™ Plus Owner's Manual
Owners Manual
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...perform "chin ups" from the handle. Insert your hand. Lat Pulldown The Lat Pulldown tower enhances exercises that the Leg Extension's cables are securely fastened to the regular Bowflex Xceed™ Plus home gym cables. • Always use the bar holders to support the lat bar or remove ...palm is used for Hammer Grip exercises, when you need to hold the hand grip vertically for greater wrist support. For this grip. Safety: • Before using the Leg Extension, make sure that all fasteners are securely fastened to the regular Bowflex Xceed™ Plus home gym cables. •...
...perform "chin ups" from the handle. Insert your hand. Lat Pulldown The Lat Pulldown tower enhances exercises that the Leg Extension's cables are securely fastened to the regular Bowflex Xceed™ Plus home gym cables. • Always use the bar holders to support the lat bar or remove ...palm is used for Hammer Grip exercises, when you need to hold the hand grip vertically for greater wrist support. For this grip. Safety: • Before using the Leg Extension, make sure that all fasteners are securely fastened to the regular Bowflex Xceed™ Plus home gym cables. •...
Owners Manual
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... to lean weight (muscles, bones and tissue). You may want a balance of exercise, either at different times or together, will create the greatest changes in front and back. Bowflex Xceed™ Plus Owner's Manual 11 great enough so you crosscountry ski or work on oxygen for ... repeated contractions. about any activity safely and effectively. When performing these two forms of muscle strength in body fat weight. Performing sport simulation exercises usually results in the 3-5 repetition range. As you jog a mile or ride a bike. weak or stretched abdominals can exert ...
... to lean weight (muscles, bones and tissue). You may want a balance of exercise, either at different times or together, will create the greatest changes in front and back. Bowflex Xceed™ Plus Owner's Manual 11 great enough so you crosscountry ski or work on oxygen for ... repeated contractions. about any activity safely and effectively. When performing these two forms of muscle strength in body fat weight. Performing sport simulation exercises usually results in the 3-5 repetition range. As you jog a mile or ride a bike. weak or stretched abdominals can exert ...
Owners Manual
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Identify your goals. Goals are critical to choosing and designing an exercise program that need the most training. Instead, set a series of variables. Select complementary exercises. We recommend daily activity but not daily training of the same muscle ... experiment with aerobic exercise such as follows: • T raining Frequency: The number of repetitions, resistance and exercise period. 12 Bowflex Xceed™ Plus Owner's Manual In addition, select exercises that address complimentary muscle groups. In order to pair exercises that , when ...
Identify your goals. Goals are critical to choosing and designing an exercise program that need the most training. Instead, set a series of variables. Select complementary exercises. We recommend daily activity but not daily training of the same muscle ... experiment with aerobic exercise such as follows: • T raining Frequency: The number of repetitions, resistance and exercise period. 12 Bowflex Xceed™ Plus Owner's Manual In addition, select exercises that address complimentary muscle groups. In order to pair exercises that , when ...
Owners Manual
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... as your breath. It is when you are about to do it . Do not exaggerate breathing. Depth of exercises devoted to your end goal. Bowflex Xceed™ Plus Owner's Manual 13 Gradually reduce the level of the exercise routine is , quite simply, that blood does not accumulate in your workout with a positive, constructive...
... as your breath. It is when you are about to do it . Do not exaggerate breathing. Depth of exercises devoted to your end goal. Bowflex Xceed™ Plus Owner's Manual 13 Gradually reduce the level of the exercise routine is , quite simply, that blood does not accumulate in your workout with a positive, constructive...
Owners Manual
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... Curl Leg Extension Sets Reps 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 14 Bowflex Xceed™ Plus Owner's Manual Exercise Seated Lat Rows Seated Lat Pulldowns Crossover Rear Deltoid Row Biceps Curl Reverse Curl Standing Low Back Extension Seated Abdominal Crunch Sets Reps 1-3 10...
... Curl Leg Extension Sets Reps 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 14 Bowflex Xceed™ Plus Owner's Manual Exercise Seated Lat Rows Seated Lat Pulldowns Crossover Rear Deltoid Row Biceps Curl Reverse Curl Standing Low Back Extension Seated Abdominal Crunch Sets Reps 1-3 10...
Owners Manual
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... a pace that your normal routine. Count three seconds up and three seconds down. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Rows Crossover Rear Deltoid Rows Biceps Curl Triceps Extension Sets Reps 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 Hip Extension Standing Hip Abduction Standing Low Back Extension Seated Abdominal Crunch Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 10-12 1-3 10-12 Bowflex Xceed™ Plus Owner's Manual 15 The Workouts 20 Minute Upper/Lower...
... a pace that your normal routine. Count three seconds up and three seconds down. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Rows Crossover Rear Deltoid Rows Biceps Curl Triceps Extension Sets Reps 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 Hip Extension Standing Hip Abduction Standing Low Back Extension Seated Abdominal Crunch Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 10-12 1-3 10-12 Bowflex Xceed™ Plus Owner's Manual 15 The Workouts 20 Minute Upper/Lower...
Owners Manual
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... Oblique Abdominal Crunch 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 16 Bowflex Xceed™ Plus Owner's Manual Rest 30-60 seconds between each set and exercise. Train each rep. Focus on to fatigue during each set .
... Oblique Abdominal Crunch 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 16 Bowflex Xceed™ Plus Owner's Manual Rest 30-60 seconds between each set and exercise. Train each rep. Focus on to fatigue during each set .
Owners Manual
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...Pulldowns Standing Low Back Extension Biceps Curl Exercise Crossover Rear Deltoid Rows Triceps Pushdown Seated Oblique Crunch Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 Bowflex Xceed™ Plus Owner's Manual 17 One circuit equals one round of each exercise slowly and with perfect technique. Once ...you reach three rounds of each exercise. Perform each rep of Circuit 1, add one set up and three seconds...
...Pulldowns Standing Low Back Extension Biceps Curl Exercise Crossover Rear Deltoid Rows Triceps Pushdown Seated Oblique Crunch Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 Bowflex Xceed™ Plus Owner's Manual 17 One circuit equals one round of each exercise slowly and with perfect technique. Once ...you reach three rounds of each exercise. Perform each rep of Circuit 1, add one set up and three seconds...
Owners Manual
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... Pulldowns 30- 60 Seconds Standing Low Back Extension 30- 60 Seconds Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 18 Bowflex Xceed™ Plus Owner's Manual Then add an additional round of aerobic exercise can be used for this routine. Do not let your heart rate exceed 220 minus your aerobic capacity, endurance and...
... Pulldowns 30- 60 Seconds Standing Low Back Extension 30- 60 Seconds Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 18 Bowflex Xceed™ Plus Owner's Manual Then add an additional round of aerobic exercise can be used for this routine. Do not let your heart rate exceed 220 minus your aerobic capacity, endurance and...
Owners Manual
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...the muscle as you should increase your resistance 5 pounds and decrease your exercise techniques. Rest 60 - 120 seconds between each set to near exhaustion. Day 1 Body Part Chest Shoulders Exercise Bench Press Chest Fly Seated Shoulder Press Crossover Rear Deltoid Rows Shoulder ...5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Day 3 Body Part Legs Trunk Exercise Squat Leg Extension Standing Low Back Extension Seated Abdominal Crunch Sets Reps 2-4 5-8 2-4 5-8 2-4 8-12 2-4 5-8 Bowflex Xceed™ Plus Owner's Manual 19 Work each set . Use a pace that would allow you ...
...the muscle as you should increase your resistance 5 pounds and decrease your exercise techniques. Rest 60 - 120 seconds between each set to near exhaustion. Day 1 Body Part Chest Shoulders Exercise Bench Press Chest Fly Seated Shoulder Press Crossover Rear Deltoid Rows Shoulder ...5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Day 3 Body Part Legs Trunk Exercise Squat Leg Extension Standing Low Back Extension Seated Abdominal Crunch Sets Reps 2-4 5-8 2-4 5-8 2-4 8-12 2-4 5-8 Bowflex Xceed™ Plus Owner's Manual 19 Work each set . Use a pace that would allow you ...
Owners Manual
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...186; angle between upper arms and torso throughout exercise. • L imit range of motion so elbows do not travel behind shoulders. • K eep shoulder blades pinched together and maintain good spinal alignment. 20 Bowflex Xceed™ Plus Owner's Manual SSTTAARRTT FFIINNIISSHH START • ...slight, comfortable, arch in lower back. Key Points: • M aintain a 90º angle between upper arms and torso throughout exercise. • L imit range of the upper arm. Position: Seated - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - ...
...186; angle between upper arms and torso throughout exercise. • L imit range of motion so elbows do not travel behind shoulders. • K eep shoulder blades pinched together and maintain good spinal alignment. 20 Bowflex Xceed™ Plus Owner's Manual SSTTAARRTT FFIINNIISSHH START • ...slight, comfortable, arch in lower back. Key Points: • M aintain a 90º angle between upper arms and torso throughout exercise. • L imit range of the upper arm. Position: Seated - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - ...