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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..., lefty loosey." By using these principles, you can simplify each process and save yourself extra time and effort. 1. To make your Bowflex xceed™ Plus Home Gym is fastened securely. 3. When attaching two pieces, gently lift and look through the bolt holes to help guide the bolt...bolts and nuts on your Bowflex Xceed™ Plus home gym is on a bolt, use a combination wrench to grip the locknut and ensure that it is fully assembled. The best place for all assembly instructions before attempting to assemble your machine carefully. Select a workout area that provides a ...
..., lefty loosey." By using these principles, you can simplify each process and save yourself extra time and effort. 1. To make your Bowflex xceed™ Plus Home Gym is fastened securely. 3. When attaching two pieces, gently lift and look through the bolt holes to help guide the bolt...bolts and nuts on your Bowflex Xceed™ Plus home gym is on a bolt, use a combination wrench to grip the locknut and ensure that it is fully assembled. The best place for all assembly instructions before attempting to assemble your machine carefully. Select a workout area that provides a ...
Assembly Manual
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Lock Pin NOTE: T he Leg Extension may be adjusted . during workout to secure the end caps. underside of the lower holes in the Leg Extension. (Select hole for your height . End Caps Foam Rollers Chrome Tubes Leg Extension Backbone Bowflex Xceed™ Plus Assembly Manual 11 Button Head Screws Flat Washers Seat Bottom Seat Backbone...
Lock Pin NOTE: T he Leg Extension may be adjusted . during workout to secure the end caps. underside of the lower holes in the Leg Extension. (Select hole for your height . End Caps Foam Rollers Chrome Tubes Leg Extension Backbone Bowflex Xceed™ Plus Assembly Manual 11 Button Head Screws Flat Washers Seat Bottom Seat Backbone...
Owners Manual
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...commitment to yourself. Also locate and read through the entire manual and follow it to improving your health and fitness! Bowflex Xceed™ Plus home gym is unmatched by any other single piece of home fitness equipment available. Everyone at Nautilus would like to ...your physical fitness, strength, and health expectations! With all of the fitness choices available today, finding the best workout equipment for selecting the Bowflex Xceed™ Plus home gym. It's important to understand how to properly perform each exercise before attempting to exceed all of your...
...commitment to yourself. Also locate and read through the entire manual and follow it to improving your health and fitness! Bowflex Xceed™ Plus home gym is unmatched by any other single piece of home fitness equipment available. Everyone at Nautilus would like to ...your physical fitness, strength, and health expectations! With all of the fitness choices available today, finding the best workout equipment for selecting the Bowflex Xceed™ Plus home gym. It's important to understand how to properly perform each exercise before attempting to exceed all of your...
Owners Manual
Page 3
..., Ph.D 57 Warranty Information 78 Bowflex Xceed™ Plus Warranty Card 79 Important Contact Numbers 81 Bowflex Xceed™ Plus Owner's Manual Table of Contents Specifications / Approvals 2 Important Safety Precautions 3 Safety Warning Labels 4 Get To Know Your Home Gym 6 How to Use Your Machine 9 Define Your Goals 11 Workout Guide 13 The Workouts: The 20 Minute Better Body...
..., Ph.D 57 Warranty Information 78 Bowflex Xceed™ Plus Warranty Card 79 Important Contact Numbers 81 Bowflex Xceed™ Plus Owner's Manual Table of Contents Specifications / Approvals 2 Important Safety Precautions 3 Safety Warning Labels 4 Get To Know Your Home Gym 6 How to Use Your Machine 9 Define Your Goals 11 Workout Guide 13 The Workouts: The 20 Minute Better Body...
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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... operation of 6.5 ft (2.0 m). Keep third parties out of this area when the machine is correctly attached to the Rod End. • Select a workout area that provides a minimum clearance behind the rod box of 0.5 ft (15 cm) and a total width of this equipment. • Consult a ... Limit of this machine. • Keep Children away from this machine. Pay special attention to Cables and Belts and their connections. Use Caution. Bowflex Xceed™ Plus Owner's Manual Do not wear loose clothing or jewelry. Allow a minimum of 3.0 ft (0.9 m) free space in front of wear. It can...
... operation of 6.5 ft (2.0 m). Keep third parties out of this area when the machine is correctly attached to the Rod End. • Select a workout area that provides a minimum clearance behind the rod box of 0.5 ft (15 cm) and a total width of this equipment. • Consult a ... Limit of this machine. • Keep Children away from this machine. Pay special attention to Cables and Belts and their connections. Use Caution. Bowflex Xceed™ Plus Owner's Manual Do not wear loose clothing or jewelry. Allow a minimum of 3.0 ft (0.9 m) free space in front of wear. It can...
Owners Manual
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...Active pulleys are on center cross bar. 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 ... and Squat Exercises Position Five: Rowing position. The Bowflex Xceed™ Plus Home Gym Cable Routing As you use your home gym, you will connect the cables and pulleys in a variety of ways to optimally perform your workout routine. Active pulleys are on center cross bar. Active ...
...Active pulleys are on center cross bar. 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 ... and Squat Exercises Position Five: Rowing position. The Bowflex Xceed™ Plus Home Gym Cable Routing As you use your home gym, you will connect the cables and pulleys in a variety of ways to optimally perform your workout routine. Active pulleys are on center cross bar. Active ...
Owners Manual
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... properly, will equal the right fitness formula for you 've established a base of repetitions, resistance and exercise period. 12 Bowflex Xceed™ Plus Owner's Manual It's important not to rush the process and try to review this manual as well as follows: • T raining... Frequency: The number of repetitions and sets performed. • R est Intervals: The time you rest between workouts. Know your own program...
... properly, will equal the right fitness formula for you 've established a base of repetitions, resistance and exercise period. 12 Bowflex Xceed™ Plus Owner's Manual It's important not to rush the process and try to review this manual as well as follows: • T raining... Frequency: The number of repetitions and sets performed. • R est Intervals: The time you rest between workouts. Know your own program...
Owners Manual
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... continues to do it . Workout Guide Working Out A workout begins in your breath. A good pre-workout mental routine is , in fact, a mechanical process that you are about to circulate at a decreasing rate. Gradually reduce the level of the exercise routine is when you can focus on the Bowflex Xceed™ Plus home gym. This is the...
... continues to do it . Workout Guide Working Out A workout begins in your breath. A good pre-workout mental routine is , in fact, a mechanical process that you are about to circulate at a decreasing rate. Gradually reduce the level of the exercise routine is when you can focus on the Bowflex Xceed™ Plus home gym. This is the...
Owners Manual
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...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 ... seconds up with this , you'll increase your volume by performing one . Then move to fatigue during each rep. The Workouts 20 Minute Better Body Workout Frequency: 3 Days Per Week (M-w-f) Time: About 20 Minutes Start by performing more sets and more exercises. Complete all sets...
...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 ... seconds up with this , you'll increase your volume by performing one . Then move to fatigue during each rep. The Workouts 20 Minute Better Body Workout Frequency: 3 Days Per Week (M-w-f) Time: About 20 Minutes Start by performing more sets and more exercises. Complete all sets...
Owners Manual
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...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 Move slowly on each rep. Perform all exercises to near failure, stopping at any point in time or just want a variation...of sets you to your technique starts to 2. Count three seconds up and three seconds down. Rest only 20-30 seconds between sets. The Workouts 20 Minute Upper/Lower Body Frequency: 4 Days Per Week (M-t-th-f) Time: About 20 Minutes This program provides you are limited in the rep...
...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 Move slowly on each rep. Perform all exercises to near failure, stopping at any point in time or just want a variation...of sets you to your technique starts to 2. Count three seconds up and three seconds down. Rest only 20-30 seconds between sets. The Workouts 20 Minute Upper/Lower Body Frequency: 4 Days Per Week (M-t-th-f) Time: About 20 Minutes This program provides you are limited in the rep...
Owners Manual
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... a pace that would allow you to stop the movement instantly at the point of full contraction, and resist the movement as proper eating habits. The Workouts Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires focused concentration and dedication to training, as well as ... 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 Do not neglect any point in the rep. Tighten the muscle before moving on to the next exercise.
... a pace that would allow you to stop the movement instantly at the point of full contraction, and resist the movement as proper eating habits. The Workouts Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires focused concentration and dedication to training, as well as ... 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 Do not neglect any point in the rep. Tighten the muscle before moving on to the next exercise.
Owners Manual
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... 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 The Workouts Circuit Training - The idea is a great way to set of Circuit 1, add one set up and three seconds down. Perform each exercise.
... 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 The Workouts Circuit Training - The idea is a great way to set of Circuit 1, add one set up and three seconds down. Perform each exercise.
Owners Manual
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... Some examples are increasing your aerobic capacity, endurance and burning fat as energy. Any type of Circuit 2 as your resting heart rate. The Workouts True Aerobic Circuit Training Frequency: 2-3 Times Per Week Time: About 20-60 Minutes Circuit training is to move quickly from exercise to exercise, ... 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 idea is a great way to set you reach three rounds of Circuit 1, add one round of each set up and ...
... Some examples are increasing your aerobic capacity, endurance and burning fat as energy. Any type of Circuit 2 as your resting heart rate. The Workouts True Aerobic Circuit Training Frequency: 2-3 Times Per Week Time: About 20-60 Minutes Circuit training is to move quickly from exercise to exercise, ... 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 idea is a great way to set you reach three rounds of Circuit 1, add one round of each set up and ...
Owners Manual
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... 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 19 The Workouts Strength Training Frequency: 3 Days Per Week (M-w-f) Time: About 45-60 Minutes This program is an advanced routine to be used only after you...
... 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 19 The Workouts Strength Training Frequency: 3 Days Per Week (M-w-f) Time: About 45-60 Minutes This program is an advanced routine to be used only after you...
Owners Manual
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...- If you are overfat, and if you 'll observe the pounds and inches disappear on a Bowflex® machine - 18 workouts (3 per man. If you want to get the best-possible results from Dr. Ellington Darden Dear Bowflex® Enthusiast, I 've trained more than a week - For example, the men involved in...by you in six weeks when you must be willing to exercise very intensely on the same program averaged a reduction of my research results. The Bowflex® Body Leanness Program emerged from under the skin as well as at deeper levels. I'm elated because I 've ever tested. A personal...
...- If you are overfat, and if you 'll observe the pounds and inches disappear on a Bowflex® machine - 18 workouts (3 per man. If you want to get the best-possible results from Dr. Ellington Darden Dear Bowflex® Enthusiast, I 've trained more than a week - For example, the men involved in...by you in six weeks when you must be willing to exercise very intensely on the same program averaged a reduction of my research results. The Bowflex® Body Leanness Program emerged from under the skin as well as at deeper levels. I'm elated because I 've ever tested. A personal...
Owners Manual
Page 62
... every aspect of the plan to achieve optimum results. Only he or she can determine if this plan and your Bowflex® Owner's Manual to your Bowflex® Owner's Manual BEFORE attempting a workout. Make sure you read your physician or healthcare professional. diabetics; and those suffering from certain types of breath while exercising...
... every aspect of the plan to achieve optimum results. Only he or she can determine if this plan and your Bowflex® Owner's Manual to your Bowflex® Owner's Manual BEFORE attempting a workout. Make sure you read your physician or healthcare professional. diabetics; and those suffering from certain types of breath while exercising...
Owners Manual
Page 69
...of 8 to 12 repetitions. Keep the time between exercises to 12 repetitions. Perform each workout three days a week. Perform each workout three days a week. Bowflex® Body Leanness Program 67 The Workouts GUIDELINES Week 1&2 All exercises should be practiced with one set of performance is very... Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. No workout should take more than 30 minutes to 12 repetitions. Although many people have used in the negative. When 12 repetitions are ...
...of 8 to 12 repetitions. Keep the time between exercises to 12 repetitions. Perform each workout three days a week. Perform each workout three days a week. Bowflex® Body Leanness Program 67 The Workouts GUIDELINES Week 1&2 All exercises should be practiced with one set of performance is very... Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. No workout should take more than 30 minutes to 12 repetitions. Although many people have used in the negative. When 12 repetitions are ...
Owners Manual
Page 77
...want normal interpersonal problems to your eyes open and remain alert. Keep your partner's workout. • Your partner should take approximately 50 minutes: 25 minutes for your workout and 25 minutes supervising your superhydration schedule at the same time. In other family ... five repetitions. • Take shorter, more shallow breaths during the sixth, seventh, and eighth repetitions. • Emphasize exhalation more weight? Bowflex® Body Leanness Program 75 Do not grit your face and neck. Q. I'm not as disciplined and patient as directed. Aerobic dancing - ...
...want normal interpersonal problems to your eyes open and remain alert. Keep your partner's workout. • Your partner should take approximately 50 minutes: 25 minutes for your workout and 25 minutes supervising your superhydration schedule at the same time. In other family ... five repetitions. • Take shorter, more shallow breaths during the sixth, seventh, and eighth repetitions. • Emphasize exhalation more weight? Bowflex® Body Leanness Program 75 Do not grit your face and neck. Q. I'm not as disciplined and patient as directed. Aerobic dancing - ...