Assembly Manual
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...) Fax (800) 898-9410 Nautilus.com Bowflex.com Table of the Bowflex Xceed™ Plus home gym. Before assembling your Bowflex Xceed™ Plus home gym please read the Assembly Manual and... follow the Important Safety Precautions. Nautilus, Inc. 16400 S.E. 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...
...) Fax (800) 898-9410 Nautilus.com Bowflex.com Table of the Bowflex Xceed™ Plus home gym. Before assembling your Bowflex Xceed™ Plus home gym please read the Assembly Manual and... follow the Important Safety Precautions. Nautilus, Inc. 16400 S.E. 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...
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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..." 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 Base Frame Parts Reference Guide Left Frame Rail Right Frame Rail Rear Cross . Member Lower Lat Tower...
..." 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 Base Frame Parts Reference Guide Left Frame Rail Right Frame Rail Rear Cross . Member Lower Lat Tower...
Assembly Manual
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and washers as shown. 1-2 I nsert Frame Rail . Self Threading Screws Flat Washers Rod Box w/ Rods Bowflex Xceed™ Plus Assembly Manual Assembly Guide Step 1 Base Frame Assembly Parts: • Base Frame • Left Frame Rail • Right Frame Rail • Rear Cross Member Hardware: • 6Button Head Screws ( 3/8" X 3/4 6Flat Washers (3/8") Tool: 7 /32" Allen ...
and washers as shown. 1-2 I nsert Frame Rail . Self Threading Screws Flat Washers Rod Box w/ Rods Bowflex Xceed™ Plus Assembly Manual Assembly Guide Step 1 Base Frame Assembly Parts: • Base Frame • Left Frame Rail • Right Frame Rail • Rear Cross Member Hardware: • 6Button Head Screws ( 3/8" X 3/4 6Flat Washers (3/8") Tool: 7 /32" Allen ...
Assembly Manual
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... at this time. Button Head Screw Flat Washer Flat Washer Button Head Screw Base Frame Assembly Lower Lat Tower Assembly Step 4 Instal l Seat Support Rail Parts: • Seat Support Rail • Base Frame Assembly Hardware: • 2Button Head Screws (3/8" X 3/4") • 2Flat Washers (3/8") Tool: 7/...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 ...
... at this time. Button Head Screw Flat Washer Flat Washer Button Head Screw Base Frame Assembly Lower Lat Tower Assembly Step 4 Instal l Seat Support Rail Parts: • Seat Support Rail • Base Frame Assembly Hardware: • 2Button Head Screws (3/8" X 3/4") • 2Flat Washers (3/8") Tool: 7/...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 ...
Assembly Manual
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... Frame behind the Seat Support Rail and align the top screw holes. Finger tighten screws at this time. Assembly Guide Step 5 Instal l Squat Pulley Frame Parts: • Squat Pulley Frame Assembly • Main Assembly Squat Pulley Frame Hardware: • 1Button Head Screw (3/8" X 5") • 1Nylock Nut (3/8") • 2Button Head Screws ... Washers Button Head Screws 3QUATPULLEYFRAMENOTSHOWNFORCLARITY Button Head Screw Base Frame & Lower Lat Tower Assembly Button Head Screw Flat Washers Bowflex Xceed™ Plus Assembly Manual
... Frame behind the Seat Support Rail and align the top screw holes. Finger tighten screws at this time. Assembly Guide Step 5 Instal l Squat Pulley Frame Parts: • Squat Pulley Frame Assembly • Main Assembly Squat Pulley Frame Hardware: • 1Button Head Screw (3/8" X 5") • 1Nylock Nut (3/8") • 2Button Head Screws ... 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 Manual
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Nylock Nuts Flat Washers Flat Washers Threaded Nylock Nuts Studs Step 8 Install Slider Pulleys Parts: • 2 Slider Pulleys with those in the Pulley Arms with Cable Assembly • Main Assembly Hardware: • 2 Cap Screws (1/4"...screw into the underside . Choose any of each Pulley Arm as shown. Slider Pulley w/ Cable Assembly Cap Screw Slider Pulley w/ Cable Assembly Cap Screw 10 Bowflex Xceed™ Plus Assembly Manual Assembly Guide Step 7 S ecure Pulley Arms Hardware: • 2Threaded Studs (1/2" X 9 1/2") • 4Nylock Nuts (1/2") • ...
Nylock Nuts Flat Washers Flat Washers Threaded Nylock Nuts Studs Step 8 Install Slider Pulleys Parts: • 2 Slider Pulleys with those in the Pulley Arms with Cable Assembly • Main Assembly Hardware: • 2 Cap Screws (1/4"...screw into the underside . Choose any of each Pulley Arm as shown. Slider Pulley w/ Cable Assembly Cap Screw Slider Pulley w/ Cable Assembly Cap Screw 10 Bowflex Xceed™ Plus Assembly Manual Assembly Guide Step 7 S ecure Pulley Arms Hardware: • 2Threaded Studs (1/2" X 9 1/2") • 4Nylock Nuts (1/2") • ...
Assembly Manual
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during workout to the . End Caps Foam Rollers Chrome Tubes Leg Extension Backbone Bowflex Xceed™ Plus Assembly Manual 11 underside of the lower holes in the Leg Extension. (Select hole for your height . Lock Pin NOTE: T he Leg ... Backbone to best suit your comfort level.) 10-2 S lide Foam Rollers onto the Chrome Tubes and secure with end caps. Assembly Guide Step 9 Seat Assembly Parts: • Seat Backbone • Seat Bottom Hardware: • 4Button Head Screws (5/16" X 3/4") • 4Washers (5/16") Tool: 3/16" Hex Wrench 9-1 I nsert Chrome Tubes...
during workout to the . End Caps Foam Rollers Chrome Tubes Leg Extension Backbone Bowflex Xceed™ Plus Assembly Manual 11 underside of the lower holes in the Leg Extension. (Select hole for your height . Lock Pin NOTE: T he Leg ... Backbone to best suit your comfort level.) 10-2 S lide Foam Rollers onto the Chrome Tubes and secure with end caps. Assembly Guide Step 9 Seat Assembly Parts: • Seat Backbone • Seat Bottom Hardware: • 4Button Head Screws (5/16" X 3/4") • 4Washers (5/16") Tool: 3/16" Hex Wrench 9-1 I nsert Chrome Tubes...
Assembly Manual
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Leg Extension Assembly Parts: • Leg Extension Assembly • Lock Knob 11-1 I nsert Leg Extension Backbone into open end of pins on ...onto pins. Reverse procedure to use. Note: U se lower pins until the seat back is installed. Assembly Guide Step 11 I nstall Seat Assembly Parts: • Seat Assembly • Main Assembly 12-1 A lign the top two hooks on the Seat Backbone with the Lock Knob as shown...Backbone as shown. Rotate seat down and back to remove seat. Seat Backbone Seat Support Rail 12 Bowflex Xceed™ Plus Assembly Manual
Leg Extension Assembly Parts: • Leg Extension Assembly • Lock Knob 11-1 I nsert Leg Extension Backbone into open end of pins on ...onto pins. Reverse procedure to use. Note: U se lower pins until the seat back is installed. Assembly Guide Step 11 I nstall Seat Assembly Parts: • Seat Assembly • Main Assembly 12-1 A lign the top two hooks on the Seat Backbone with the Lock Knob as shown...Backbone as shown. Rotate seat down and back to remove seat. Seat Backbone Seat Support Rail 12 Bowflex Xceed™ Plus Assembly Manual
Assembly Manual
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... . screw holes for your height. Parts: • Seat Back Pad • Main Assembly Hardware: • 2Button Head Screws (5/16" X 2 1/2") • 2Washers (5/16") Tool: 3/16" Hex Wrench 13-1 P osition Seat Back Pad against the . Flat Washers Upper Lat Tower Lat Cross Bar Button Head Screws Bowflex Xceed™ Plus Assembly Manual 13 set based on...
... . screw holes for your height. Parts: • Seat Back Pad • Main Assembly Hardware: • 2Button Head Screws (5/16" X 2 1/2") • 2Washers (5/16") Tool: 3/16" Hex Wrench 13-1 P osition Seat Back Pad against the . Flat Washers Upper Lat Tower Lat Cross Bar Button Head Screws Bowflex Xceed™ Plus Assembly Manual 13 set based on...
Assembly Manual
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... shown. Assembly Guide Step 15 Install Upper Lat Tower Assembly Parts: • Upper Lat Tower Assembly • Main Assembly Hardware (1:1): • 6Button Head Screws (3/8" X 3/4") • 6Washers (3/8") Tool: 7/32" Hex Wrench 15-1 P osition the Upper Lat Tower Assembly . over the entire Bowflex Xceed™ Plus home gym and tighten all hardware before proceeding to the...
... shown. Assembly Guide Step 15 Install Upper Lat Tower Assembly Parts: • Upper Lat Tower Assembly • Main Assembly Hardware (1:1): • 6Button Head Screws (3/8" X 3/4") • 6Washers (3/8") Tool: 7/32" Hex Wrench 15-1 P osition the Upper Lat Tower Assembly . over the entire Bowflex Xceed™ Plus home gym and tighten all hardware before proceeding to the...
Assembly Manual
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Leg and Squat Exercises Chest Exercises Lat Pulldown Exercises Bowflex Xceed™ Plus Assembly Manual 15 Refer to perform the exercises. 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 home gym following the routing for information on using the Bowflex Xceed™ Plus home gym.. 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...
Leg and Squat Exercises Chest Exercises Lat Pulldown Exercises Bowflex Xceed™ Plus Assembly Manual 15 Refer to perform the exercises. 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 home gym following the routing for information on using the Bowflex Xceed™ Plus home gym.. 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...
Owners Manual
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...Use Caution. Do not wear loose clothing or jewelry. If, at any time, you are securely engaged. • This machine contains moving parts. Allow a minimum of 3.0 ft (0.9 m) free space in this manual. Do not use additional means to Cables and Belts and their connections.... • This machine is designed for a User's Weight Limit of 300 pounds (136 kg). Bowflex Xceed™ Plus Owner's Manual contact Nautilus Customer Service. • This machine is for loose parts or signs of life. $!.'%2 Prior to using this equipment, observe the following definition applies to the word...
...Use Caution. Do not wear loose clothing or jewelry. If, at any time, you are securely engaged. • This machine contains moving parts. Allow a minimum of 3.0 ft (0.9 m) free space in this manual. Do not use additional means to Cables and Belts and their connections.... • This machine is designed for a User's Weight Limit of 300 pounds (136 kg). Bowflex Xceed™ Plus Owner's Manual contact Nautilus Customer Service. • This machine is for loose parts or signs of life. $!.'%2 Prior to using this equipment, observe the following definition applies to the word...
Owners Manual
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...when attempting to define your goals and lifestyle. Endurance training addresses the slow twitch, endurance muscle fibers, which depend on your feet all parts of the exercise before the muscle fails. about any activity safely and effectively. Load is followed by this manual. As you...fatigues you define your goals and choose your sport is important in protecting the body from injury and can perform only five to do. Bowflex Xceed™ Plus Owner's Manual 11 It is developed when a localized muscle is the ratio of time. When training to lean weight (muscles, bones...
...when attempting to define your goals and lifestyle. Endurance training addresses the slow twitch, endurance muscle fibers, which depend on your feet all parts of the exercise before the muscle fails. about any activity safely and effectively. Load is followed by this manual. As you...fatigues you define your goals and choose your sport is important in protecting the body from injury and can perform only five to do. Bowflex Xceed™ Plus Owner's Manual 11 It is developed when a localized muscle is the ratio of time. When training to lean weight (muscles, bones...
Owners Manual
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Cool Down An essential part of the exercise routine is the series of exercises devoted to your workout with a positive, constructive attitude. Do not exaggerate breathing. Depth of breathing during the actual performance is , in or out during exercise is when you can focus on the Bowflex Xceed™ Plus home gym. Workout...
Cool Down An essential part of the exercise routine is the series of exercises devoted to your workout with a positive, constructive attitude. Do not exaggerate breathing. Depth of breathing during the actual performance is , in or out during exercise is when you can focus on the Bowflex Xceed™ Plus home gym. Workout...
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... your resistance when you can advance to the next one set of the above routine and are proficient in the rep. Body Part Chest Back Shoulders Arms Legs Trunk Exercise Bench Press Seated Lat Rows Crossover Rear Deltoid Rows Biceps Curl Triceps Pushdown Leg Extension Standing...
... 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... your resistance when you can advance to the next one set of the above routine and are proficient in the rep. Body Part Chest Back Shoulders Arms Legs Trunk Exercise Bench Press Seated Lat Rows Crossover Rear Deltoid Rows Biceps Curl Triceps Pushdown Leg Extension Standing...
Owners Manual
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... between sets. Move slowly on each rep. As you get stronger, increase the number of sets you perform. 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 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/...
... between sets. Move slowly on each rep. As you get stronger, increase the number of sets you perform. 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 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/...
Owners Manual
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...you to achieve a defined muscular look. Tighten the muscle before moving on to the next exercise. 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 ...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 The Workouts Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires focused concentration and dedication...
...you to achieve a defined muscular look. Tighten the muscle before moving on to the next exercise. 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 ...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 The Workouts Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires focused concentration and dedication...
Owners Manual
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..., taking only as much rest between sets as your resting heart rate. Repeat process with perfect technique. Circuit 1 Body Part Chest Legs Back Trunk Exercise Bench Press Squat Seated Lat Row Seated Abdominal Crunch Reps 8-12 8-12 8-12 8-12 Circuit 2 Body...Arms Circuit 3 Body Part Shoulders Arms Trunk Exercise Seated Shoulder Press Leg Extensions Seated Lat 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...
..., taking only as much rest between sets as your resting heart rate. Repeat process with perfect technique. Circuit 1 Body Part Chest Legs Back Trunk Exercise Bench Press Squat Seated Lat Row Seated Abdominal Crunch Reps 8-12 8-12 8-12 8-12 Circuit 2 Body...Arms Circuit 3 Body Part Shoulders Arms Trunk Exercise Seated Shoulder Press Leg Extensions Seated Lat 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...
Owners Manual
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...quick, challenging routine. Perform each rep of each set you reach three rounds of Circuit 2. Circuit 1 Body Part Chest Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Trunk Aerobic Exercise Exercise Bench Press 30- 60 Seconds Squat 30-...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...
...quick, challenging routine. Perform each rep of each set you reach three rounds of Circuit 2. Circuit 1 Body Part Chest Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Trunk Aerobic Exercise Exercise Bench Press 30- 60 Seconds Squat 30-...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...