Assembly Manual
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... Bowflex Xceed™ Plus Owner's Manual. Nautilus, Inc. 16400 S.E. Nautilus Drive Vancouver, Washington, USA 98683 1-800-NAUTILUS (1-800-628-8458) Fax (800) 898-9410 Nautilus.com Bowflex.com Table of the Bowflex Xceed™ Plus home gym. Congratulations on how to use your Bowflex Xceed™ Plus home gym refer to fitness and your purchase of Contents Specifications / Approvals 1 Important Safety Precautions 2 Before You Begin 3 Parts Reference Guide 4 Hardware Guide 6 Assembly Guide 7 Contact Information 17 Before assembling...
... Bowflex Xceed™ Plus Owner's Manual. Nautilus, Inc. 16400 S.E. Nautilus Drive Vancouver, Washington, USA 98683 1-800-NAUTILUS (1-800-628-8458) Fax (800) 898-9410 Nautilus.com Bowflex.com Table of the Bowflex Xceed™ Plus home gym. Congratulations on how to use your Bowflex Xceed™ Plus home gym refer to fitness and your purchase of Contents Specifications / Approvals 1 Important Safety Precautions 2 Before You Begin 3 Parts Reference Guide 4 Hardware Guide 6 Assembly Guide 7 Contact Information 17 Before assembling...
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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... you need for each step and thoroughly read all assembly instructions before attempting to assemble your Bowflex xceed™ Plus Home Gym is fully assembled. Before You Begin Before You Assemble Please take the time to read the assembly instructions for that step prior to starting assembly for the step. 2. When tightening a locknut on a bolt, use a combination wrench to grip the locknut and ensure that it is fastened securely. 3. When attaching two...
... you need for each step and thoroughly read all assembly instructions before attempting to assemble your Bowflex xceed™ Plus Home Gym is fully assembled. Before You Begin Before You Assemble Please take the time to read the assembly instructions for that step prior to starting assembly for the step. 2. When tightening a locknut on a bolt, use a combination wrench to grip the locknut and ensure that it is fastened securely. 3. When attaching two...
Assembly Manual
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Parts Reference Guide ,AT#ROSS"AR 5PPER,AT 4OWER v"ENT,AT"AR ,EFT0ULLEY!RM 3QUAT"AR 3EAT"ACK0AD 3EAT"OTTOM 3QUAT3TRAPS 3EAT"ACKBONE 3QUAT0ULLEY &RAME "ASE&RAME 0LATFORM ,EFT&RAME 2AIL 2IGHT&RAME2AIL 2OD"OX WITH0OWER2OD§ 2ESISTANCE2ODS 2IGHT0ULLEY !RM ,OWER,AT 4OWER 2EAR#ROSS -EMBER 7RAPPED 3LIDER0ULLEY WITH#ABLE Leg Extension Attachment . #ABLES 3NAP(OOKS Bowflex Xceed™ Plus Assembly Manual ,OCK0IN &OAM 2OLLERS #HROME 4UBES ,EG%XTENSION "ACKBONE %ND#APS ,OCK.UT
Parts Reference Guide ,AT#ROSS"AR 5PPER,AT 4OWER v"ENT,AT"AR ,EFT0ULLEY!RM 3QUAT"AR 3EAT"ACK0AD 3EAT"OTTOM 3QUAT3TRAPS 3EAT"ACKBONE 3QUAT0ULLEY &RAME "ASE&RAME 0LATFORM ,EFT&RAME 2AIL 2IGHT&RAME2AIL 2OD"OX WITH0OWER2OD§ 2ESISTANCE2ODS 2IGHT0ULLEY !RM ,OWER,AT 4OWER 2EAR#ROSS -EMBER 7RAPPED 3LIDER0ULLEY WITH#ABLE Leg Extension Attachment . #ABLES 3NAP(OOKS Bowflex Xceed™ Plus Assembly Manual ,OCK0IN &OAM 2OLLERS #HROME 4UBES ,EG%XTENSION "ACKBONE %ND#APS ,OCK.UT
Assembly Manual
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...Right Pulley Arm Cable Pulley Slider and Cable are included with pulley. Seat Backbone Seat Back Seat Bottom Upper Lat Tower Lat Cross Bar with Pulleys 2 Hand Grips 50" Bent Lat Bar Squat Bar 2 Squat Straps 8 Snap Hooks Tools Included: 2 Hex Wrenches 7/32" 3/16" NOTE: Specifications Subject to Change Without Notice Lock Knob Leg Extension Backbone Leg Extension Parts 2 Chrome Tubes (3/4") 4 Foam Rollers 4 End Caps (3/4") 2 Snap Hooks . & 2 Cables NOTE: Specifications Subject to Change Without Notice Bowflex Xceed™ Plus Assembly Manual Support...
...Right Pulley Arm Cable Pulley Slider and Cable are included with pulley. Seat Backbone Seat Back Seat Bottom Upper Lat Tower Lat Cross Bar with Pulleys 2 Hand Grips 50" Bent Lat Bar Squat Bar 2 Squat Straps 8 Snap Hooks Tools Included: 2 Hex Wrenches 7/32" 3/16" NOTE: Specifications Subject to Change Without Notice Lock Knob Leg Extension Backbone Leg Extension Parts 2 Chrome Tubes (3/4") 4 Foam Rollers 4 End Caps (3/4") 2 Snap Hooks . & 2 Cables NOTE: Specifications Subject to Change Without Notice Bowflex Xceed™ Plus Assembly Manual Support...
Assembly Manual
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...Finger tighten screws at this time. using screws and washers . as shown. 3-2 Secure Lower Lat Tower Assembly . Secure using screws and washers as shown. Lower Lat Tower Assembly Seat Support Rail Flat Washer Button Head Screw Button Head Screw Flat Washer Bowflex Xceed™ Plus Assembly Manual Push the bottom of the Lower Lat Tower onto the connector of the Seat Support Rail onto the Lower Lat Tower Assembly connector as shown. the Base Frame. Assembly Guide Step 3 Install Lower Lat Tower Assembly Parts: • Lower Lat Tower Assembly •...
...Finger tighten screws at this time. using screws and washers . as shown. 3-2 Secure Lower Lat Tower Assembly . Secure using screws and washers as shown. Lower Lat Tower Assembly Seat Support Rail Flat Washer Button Head Screw Button Head Screw Flat Washer Bowflex Xceed™ Plus Assembly Manual Push the bottom of the Lower Lat Tower onto the connector of the Seat Support Rail onto the Lower Lat Tower Assembly connector as shown. the Base Frame. Assembly Guide Step 3 Install Lower Lat Tower Assembly Parts: • Lower Lat Tower Assembly •...
Assembly Manual
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... Seat Support Rail and align the top screw holes. Finger tighten screws at this time. Secure using screws and washers as shown. Button Head Screws Flat Washers Flat Washers Nylock Nut Button Head Screw Step 6 Install Pulley . Left Pulley Arm Right Pulley Arm 3QUATPULLEYFRAMENOTSHOWNFORCLARITY Washers Button Head Screws 3QUATPULLEYFRAMENOTSHOWNFORCLARITY Button Head Screw Base Frame & Lower Lat Tower Assembly Button Head Screw Flat Washers Bowflex Xceed™ Plus Assembly Manual Assembly Guide Step 5 Instal l Squat Pulley Frame Parts: • Squat Pulley...
... Seat Support Rail and align the top screw holes. Finger tighten screws at this time. Secure using screws and washers as shown. Button Head Screws Flat Washers Flat Washers Nylock Nut Button Head Screw Step 6 Install Pulley . Left Pulley Arm Right Pulley Arm 3QUATPULLEYFRAMENOTSHOWNFORCLARITY Washers Button Head Screws 3QUATPULLEYFRAMENOTSHOWNFORCLARITY Button Head Screw Base Frame & Lower Lat Tower Assembly Button Head Screw Flat Washers Bowflex Xceed™ Plus Assembly Manual Assembly Guide Step 5 Instal l Squat Pulley Frame Parts: • Squat Pulley...
Assembly Manual
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Note: U se lower pins until the seat back is installed. Seat Backbone Seat Support Rail 12 Bowflex Xceed™ Plus Assembly Manual Leg Extension Backbone Lock Knob Seat Backbone Step 12 I nstall Seat Assembly Parts: • Seat Assembly • Main Assembly 12-1 A lign the top two hooks on the Seat Support Rail. 12-2 T ip seat front up and slide . Rotate seat down and back to remove seat. Reverse procedure to use. hooks onto pins. Assembly Guide Step 11 I nsert Leg Extension Backbone into open end of...
Note: U se lower pins until the seat back is installed. Seat Backbone Seat Support Rail 12 Bowflex Xceed™ Plus Assembly Manual Leg Extension Backbone Lock Knob Seat Backbone Step 12 I nstall Seat Assembly Parts: • Seat Assembly • Main Assembly 12-1 A lign the top two hooks on the Seat Support Rail. 12-2 T ip seat front up and slide . Rotate seat down and back to remove seat. Reverse procedure to use. hooks onto pins. Assembly Guide Step 11 I nsert Leg Extension Backbone into open end of...
Assembly Manual
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Seat Support Rail and align the . screw holes for your height. Flat Washers Upper Lat Tower Lat Cross Bar Button Head Screws Bowflex Xceed™ Plus Assembly Manual 13 Flat Washers Button Head Screws Step 14 Upper Lat Tower Assembly Parts: • Upper Lat Tower • Lat Cross Bar Hardware: • 2 Button Head Screws (3/8" X 3") • 2 Washers (3/8") • 2 Nylock Nuts (3/8") Tool: 7/32" Hex Wrench and Adjustable Wrench 14-1 A lign the two holes on the Lat Cross Bar with . Select the appropriate . set based...
Seat Support Rail and align the . screw holes for your height. Flat Washers Upper Lat Tower Lat Cross Bar Button Head Screws Bowflex Xceed™ Plus Assembly Manual 13 Flat Washers Button Head Screws Step 14 Upper Lat Tower Assembly Parts: • Upper Lat Tower • Lat Cross Bar Hardware: • 2 Button Head Screws (3/8" X 3") • 2 Washers (3/8") • 2 Nylock Nuts (3/8") Tool: 7/32" Hex Wrench and Adjustable Wrench 14-1 A lign the two holes on the Lat Cross Bar with . Select the appropriate . set based...
Assembly Manual
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... information on using the Bowflex Xceed™ Plus home gym.. Leg and Squat Exercises Chest Exercises Lat Pulldown Exercises Bowflex Xceed™ Plus Assembly Manual 15 Assembly Guide Step 17 Connect Cables Parts: Completed Bowflex Xceed™ Plus home gym Tool: Scissors or other cutting tool 17-1 Remove the wrapping from around the coiled cable and pulley attached to the Right and Left Frame Rails. 17-2 Removethe wrapping from around the coiled cable and pulley attached to the left and right side of ways to the Owner's Manual...
... information on using the Bowflex Xceed™ Plus home gym.. Leg and Squat Exercises Chest Exercises Lat Pulldown Exercises Bowflex Xceed™ Plus Assembly Manual 15 Assembly Guide Step 17 Connect Cables Parts: Completed Bowflex Xceed™ Plus home gym Tool: Scissors or other cutting tool 17-1 Remove the wrapping from around the coiled cable and pulley attached to the Right and Left Frame Rails. 17-2 Removethe wrapping from around the coiled cable and pulley attached to the left and right side of ways to the Owner's Manual...
Assembly Manual
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Review all fasteners are tight and components are properly assembled. Failure to visually check and test assembly before use can cause damage to the Bowflex Xceed™ Plus home gym and serious injury to machine. Assembly Guide Step 18 Fina l Inspection Please inspect your exercise program. 16 Bowflex Xceed™ Plus Assembly Manual You have successfully completed assembly of your machine to ensure that all warnings affixed to users and bystanders and can also compromise the effectiveness of your Bowflex Xceed™ Plus home gym! Congratulations!
Review all fasteners are tight and components are properly assembled. Failure to visually check and test assembly before use can cause damage to the Bowflex Xceed™ Plus home gym and serious injury to machine. Assembly Guide Step 18 Fina l Inspection Please inspect your exercise program. 16 Bowflex Xceed™ Plus Assembly Manual You have successfully completed assembly of your machine to ensure that all warnings affixed to users and bystanders and can also compromise the effectiveness of your Bowflex Xceed™ Plus home gym! Congratulations!
Owners Manual
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... Safety Precautions IMPORTANT SAFETY INSTRUCTIONS The following warnings. !4 4%.4)/. )--%$)!4%!#4)/.2%15)2%$ • Read and understand the Owners #Ma!nu5al4p)ri/or.to using this machine. • Set up and operate this machine on this machine. • Do not use if you are over -exert yourself during the operation of this equipment. • Consult a physician prior to commencing an exercise program. Bowflex Xceed™ Plus Owner's Manual Use Caution.
... Safety Precautions IMPORTANT SAFETY INSTRUCTIONS The following warnings. !4 4%.4)/. )--%$)!4%!#4)/.2%15)2%$ • Read and understand the Owners #Ma!nu5al4p)ri/or.to using this machine. • Set up and operate this machine on this machine. • Do not use if you are over -exert yourself during the operation of this equipment. • Consult a physician prior to commencing an exercise program. Bowflex Xceed™ Plus Owner's Manual Use Caution.
Owners Manual
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... range of fat weight (fat) to improve power. Bowflex Xceed™ Plus Owner's Manual 11 Each set . about 15-20 repetitions in your feet all parts of muscles to perform just about any activity safely and effectively. Performing sport simulation exercises usually results in body fat weight. Performing these reps, it to move the joint through the balanced strength training programs that fatigues you...
... range of fat weight (fat) to improve power. Bowflex Xceed™ Plus Owner's Manual 11 Each set . about 15-20 repetitions in your feet all parts of muscles to perform just about any activity safely and effectively. Performing sport simulation exercises usually results in body fat weight. Performing these reps, it to move the joint through the balanced strength training programs that fatigues you...
Owners Manual
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... contain a cardiovascular fitness component to be dangerous. In addition, select exercises that need the most training. Put first things first. During each session, first work on specific muscle groups. • ...Program Understand fitness and its components. Improperly designed programs can be complete. Instead, set a series of repetitions, resistance and exercise period. 12 Bowflex Xceed™ Plus Owner's Manual We recommend daily activity but so is strategy. Know your current fitness level. Before you start any fitness program...
... contain a cardiovascular fitness component to be dangerous. In addition, select exercises that need the most training. Put first things first. During each session, first work on specific muscle groups. • ...Program Understand fitness and its components. Improperly designed programs can be complete. Instead, set a series of repetitions, resistance and exercise period. 12 Bowflex Xceed™ Plus Owner's Manual We recommend daily activity but so is strategy. Know your current fitness level. Before you start any fitness program...
Owners Manual
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Focus on each set . Tighten the muscle before moving on to stop the movement instantly at the point of full contraction, and resist the movement as you lower the weight. Rest 30-60 seconds between each rep. DAY 1 Body Part Chest Shoulders DAY 2 Body Part Back Arms DAY 3 Body Part Legs Trunk Exercise Sets Bench Press 2-4 Chest Fly 2-4 Seated Shoulder Press 2-4 Crossover Rear Deltoid Row 2-4 Lateral Shoulder Raise 2-4 Shoulder Shrug 2-4 Exercise Sets Seated Lat Row 2-4 Seated Lat Pulldowns 2-4 Biceps Curl 2-4 Reverse...
Focus on each set . Tighten the muscle before moving on to stop the movement instantly at the point of full contraction, and resist the movement as you lower the weight. Rest 30-60 seconds between each rep. DAY 1 Body Part Chest Shoulders DAY 2 Body Part Back Arms DAY 3 Body Part Legs Trunk Exercise Sets Bench Press 2-4 Chest Fly 2-4 Seated Shoulder Press 2-4 Crossover Rear Deltoid Row 2-4 Lateral Shoulder Raise 2-4 Shoulder Shrug 2-4 Exercise Sets Seated Lat Row 2-4 Seated Lat Pulldowns 2-4 Biceps Curl 2-4 Reverse...
Owners Manual
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... 8-12 8-12 8-12 8-12 Circuit 2 Body Part Shoulders Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Trunk Aerobic Exercise Arms Exercise Seated Shoulder Press 30- 60 Seconds Leg Extension 30- 60 Seconds Seated Lat 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 The Workouts True Aerobic Circuit Training Frequency: 2-3 Times Per Week Time...
... 8-12 8-12 8-12 8-12 Circuit 2 Body Part Shoulders Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Trunk Aerobic Exercise Arms Exercise Seated Shoulder Press 30- 60 Seconds Leg Extension 30- 60 Seconds Seated Lat 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 The Workouts True Aerobic Circuit Training Frequency: 2-3 Times Per Week Time...
Owners Manual
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...1 Body Part Chest Shoulders Exercise Bench Press Chest Fly Seated Shoulder Press Crossover Rear Deltoid Rows Shoulder Shrug Sets Reps 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Day 2 Body Part Back Arms Exercise Seated Lat Row Seated Lat Pulldowns Biceps Curl Reverse Curl Triceps Pushdown Triceps Extension Sets Reps 2-4 5-8 2-4 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...
...1 Body Part Chest Shoulders Exercise Bench Press Chest Fly Seated Shoulder Press Crossover Rear Deltoid Rows Shoulder Shrug Sets Reps 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Day 2 Body Part Back Arms Exercise Seated Lat Row Seated Lat Pulldowns Biceps Curl Reverse Curl Triceps Pushdown Triceps Extension Sets Reps 2-4 5-8 2-4 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...
Owners Manual
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... arc down toward legs. • End with arms by sides, pressing shoulder blades down . • Tighten abs to start position by slowly moving arms overhead and releasing shoulder blades. 30 Bowflex Xceed™ Plus Owner's Manual with Bent Lat Bar (Elbows Stabilized) Muscles worked: Upper back (latissimus dorsi, teres major, rear deltoid muscles). facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension: Key Points: •...
... arc down toward legs. • End with arms by sides, pressing shoulder blades down . • Tighten abs to start position by slowly moving arms overhead and releasing shoulder blades. 30 Bowflex Xceed™ Plus Owner's Manual with Bent Lat Bar (Elbows Stabilized) Muscles worked: Upper back (latissimus dorsi, teres major, rear deltoid muscles). facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension: Key Points: •...
Owners Manual
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... Grip" Pulleys: Center Cross Bar - Using the Hammer Grip, bend elbow until elbow is in line with cables, palms facing down . • Lay head back against bench and straighten arm to stabilize working arm. • Raise chest and pinch shoulder blades together. Bowflex Xceed™ Plus Owner's Manual 39 Arm Exercises Hammer Triceps Extension - Cross Triceps Extension START FINISH START • Reach over shoulder and grasp a hand grip. Position: Seated -
... Grip" Pulleys: Center Cross Bar - Using the Hammer Grip, bend elbow until elbow is in line with cables, palms facing down . • Lay head back against bench and straighten arm to stabilize working arm. • Raise chest and pinch shoulder blades together. Bowflex Xceed™ Plus Owner's Manual 39 Arm Exercises Hammer Triceps Extension - Cross Triceps Extension START FINISH START • Reach over shoulder and grasp a hand grip. Position: Seated -
Owners Manual
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...: Seated - ACTION • Tighten quads and straighten legs by moving feet forward, then upward until legs are completely straight and kneecaps are pointing up toward the ceiling. • Slowly return to front. • Grasp sides of legs and buttocks (gluteus maximus). Bowflex Xceed™ Plus Owner's Manual 47 Position: Standing - Adjust strap on shins. • Adjust thighs to hip width, pointing knee caps to start...
...: Seated - ACTION • Tighten quads and straighten legs by moving feet forward, then upward until legs are completely straight and kneecaps are pointing up toward the ceiling. • Slowly return to front. • Grasp sides of legs and buttocks (gluteus maximus). Bowflex Xceed™ Plus Owner's Manual 47 Position: Standing - Adjust strap on shins. • Adjust thighs to hip width, pointing knee caps to start...
