Bowflex Revolution XP Support and Manuals
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Most Recent Bowflex Revolution XP Questions
Replacing The 5 Pound Resistance Plates That Are Permenantly Attached
The permanently attached 5-lb resistance plates attached to the machine have broken tabs. How do I t...
The permanently attached 5-lb resistance plates attached to the machine have broken tabs. How do I t...
(Posted by smithqru 11 years ago)
Popular Bowflex Revolution XP Manual Pages
Assembly Manual - Page 22
... Seat Tube Cap. Refer to the Lat Attachment Assembly Manual
Parts: • Seat Tube Cap (Box 4)
Tools: • 7/32" Allen Wrench
Seat Tube
19-1 Insert the Seat Tube Cap into the top of the Seat Tube.
19-2 Install and completely tighten the hardware.
22
Assembly
Step 18 Install Seat Tube
Seat Support Tube
Parts: • Seat Tube (Box 4)
Tools: •...
Owners Manual - Page 1
Body Leanness Program
Bowflex Revolution® XP Owner's Manual and Fitness Guide
PN001-7058 RevC (10/28/2009)
(Shown with optional Lat Tower attachment) Special Edition Includes:
Dr. Ellington Darden's Six Week Fast Fat Loss -
Owners Manual - Page 2
...
10
Attaching Accessories
11 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
62
Lat Tower...
Owners Manual - Page 3
... Bowflex Revolution® XP home gym. Pay special attention to play on exercise equipment, and parents and others in charge of children should be hazardous to the word "Warning" found in this machine for a User's Weight Limit of wear. Never stand on it. There is designed for loose parts or signs of 300 pounds (136 kg). Do not use...
Owners Manual - Page 6
... to use your new Bowflex Revolution® XP home gym are a leg extension, ab attachment, foot harnesses, and squat harness. 4
Getting to Know Your Bowflex Revolution® XP Home Gym
Please take your time to read all warning labels that are posted on the machine. Instructions for attaching various accessories, storing cables, and changing out components are included later in this manual...
Owners Manual - Page 13
... handles on the shoulders, and use the grips to as using clips here.
11
Attaching Accessories
Your Bowflex Revolution® XP home gym comes with your hands and arms.
Attach Squat Frame cables
here. Foot Harness
You additionally receive two foot harnesses.
The D-rings on multiple sides. For exercises that require a specific hand grip attachment, attaching to the D-ring closest...
Owners Manual - Page 17
... 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 • Resistance Packs • Handgrips & Foot Harnesses • Squat Harness • A b Attachment Seat Back (optional) Heavy-duty steel construction for your next workout.
Owners Manual - Page 20
...Exercising Properly
Working Out
A workout begins in your breath. Breathing in one muscle group, but continues to gradually move yourself into a relaxed state. With concentration and visualization you are some tips for breathing:
1) Be cautious when you can focus on the Bowflex Revolution® XP home gym.
Depth of exercise...Routine We recommend the rowing exercise...
Owners Manual - Page 23
... 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...
Owners Manual - Page 26
..., but feel free to vary the exercises to Exercise
The Bowflex Revolution® XP home gym provides a more than most gym machines.
That means you can switch quickly between positions 0 and 9, with snap-hook attachments. Please note that the exercise photos in this section show the optional Lat Tower and Ab Attachment (available separately).
The freearms rotate between hundreds...
Owners Manual - Page 47
... hands closer together. START
FINISH
START
• Grasp the Lat Pulldown Bar at least 45˚. 45
Back Exercises
Standing Low Back Extension - (Squat Harness variation)
Muscles worked:
Erector Spinae.
START
FINISH
START
• While standing on the platform, attach the cables to the shoulder D-rings on the Squat Harness.
• Grasp the strap handles and hold them...
Owners Manual - Page 64
.... Accessory:
Squat Harness
Pulleys / Adjustable Arm Position:
Squat Frame Pulleys
Success Tips
• Keep your chest lifted, spine aligned, abs tight and a slight arch in front of the seat to exceed a 90˚ angle.
Leg Exercises
Leg Extension
START
FINISH
START
• Put your legs over the Leg Extension, with your knees near the pivot point and the lower roller pads in...
Owners Manual - Page 72
... on the platform, and the back foot is on the front of the Squat Harness.
• Bend the front knee to the Start position.
• Repeat with the other leg.
Accessory:
Leg Extension/Curl Attachment
Adjustable Arm Position:
0
Success Tips
• Keep the chest lifted, abs tight and a slight curve in the lower back.
• On the forward...
Owners Manual - Page 95
...part of your Bowflex Revolution® XP Owner's Manual for 12 repetitions on the leg extension, then keep it . There are two sample routines.
Seated Hip Abduction 2. Incline Bench Press 6. Shoulder Shrug 8. Seated Wrist Curl 10. Standing Single Leg Curl 2. Seated Shoulder Press 5. Decline Press 7. Reverse Curl 8. Trial-and-error... by adding some new exercises while removing some old ...
Owners Manual - Page 96
... event repair is not possible, Nautilus, Inc., at 1-800-605-3369 or write to help you locate a dealer in your Return Authorization Number. Nautilus reserves the right to substitute material of equal or better quality if identical materials are not 100% satisfied with your Bowflex Revolution® XP home gym, please follow
instructions or warnings in the Owner's Manual...
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