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 ... kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H US Meets: ASTM F2276-05 ASTM F2216-05 US �� Costco_BFX_Xceed_AM_RevB 082206.indd 3 Bowflex Xceed™ Assembly Manual 1 8/23/2006 3:29:54 PM
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 ... kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H US Meets: ASTM F2276-05 ASTM F2216-05 US �� Costco_BFX_Xceed_AM_RevB 082206.indd 3 Bowflex Xceed™ Assembly Manual 1 8/23/2006 3:29:54 PM
Assembly Manual
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...; home gym.. Review all fasteners are tight and components are properly assembled. Refer to the Owner's Manual for the various exercise positions. Assembly Guide Step 17 Connect Cables Parts: Completed Bowflex Xceed™ home gym Tool: Scissors or other cutting tool 17-1 Remove the wrapping from around the coiled cable and pulley attached to...
...; home gym.. Review all fasteners are tight and components are properly assembled. Refer to the Owner's Manual for the various exercise positions. Assembly Guide Step 17 Connect Cables Parts: Completed Bowflex Xceed™ home gym Tool: Scissors or other cutting tool 17-1 Remove the wrapping from around the coiled cable and pulley attached to...
Owners Manual
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...Bowflex Xceed™ home gym. With the Bowflex Xceed™ home gym, you have everything you 're just about to prove it carefully before you for your needs can be very confusing. It's important to understand how to properly perform each exercise before attempting to yourself. Also locate and read through the entire manual... and follow it to use your physical fitness, strength, and health expectations! CONGRATULATIONS on the machine. You will get with the Bowflex Xceed™ ...
...Bowflex Xceed™ home gym. With the Bowflex Xceed™ home gym, you have everything you 're just about to prove it carefully before you for your needs can be very confusing. It's important to understand how to properly perform each exercise before attempting to yourself. Also locate and read through the entire manual... and follow it to use your physical fitness, strength, and health expectations! CONGRATULATIONS on the machine. You will get with the Bowflex Xceed™ ...
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...52 Calf Raise 53 Muscle Chart 54 Exercise Log 55 Fast Fat Loss Now! By Ellington Darden, Ph.D 57 Bowflex Xceed™ Home Gym Warranty Card 77 Warranty Information 79 Important Contact Numbers 80 Bowflex Xceed™ Owner's Manual 1 Costco_BFX_Xceed_OM_FINAL_print.indd 3 8/16/2006 3:...
...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...52 Calf Raise 53 Muscle Chart 54 Exercise Log 55 Fast Fat Loss Now! By Ellington Darden, Ph.D 57 Bowflex Xceed™ Home Gym Warranty Card 77 Warranty Information 79 Important Contact Numbers 80 Bowflex Xceed™ Owner's Manual 1 Costco_BFX_Xceed_OM_FINAL_print.indd 3 8/16/2006 3:...
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 ....) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H US Meets: ASTM F2276-05 ASTM F2216-05 US �� 2 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 4 8/16/2006 3:39:49 PM
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 ....) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H US Meets: ASTM F2276-05 ASTM F2216-05 US �� 2 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 4 8/16/2006 3:39:49 PM
Owners Manual
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...Use Caution. Allow a minimum of 3.0 ft (0.9 m) free space in front of this equipment. • Consult a physician prior to commencing an exercise program. Do not use only. • Read and understand all positional adjustment devices are securely engaged. • This machine contains moving parts. ...this condition; If, at any time, you are present during exercise. • Make sure that could result in personal injury or loss of 300 pounds (136 kg). Costco_BFX_Xceed_OM_FINAL_print.indd 5 Bowflex Xceed™ Owner's Manual 3 8/16/2006 3:39:49 PM It can be supervised...
...Use Caution. Allow a minimum of 3.0 ft (0.9 m) free space in front of this equipment. • Consult a physician prior to commencing an exercise program. Do not use only. • Read and understand all positional adjustment devices are securely engaged. • This machine contains moving parts. ...this condition; If, at any time, you are present during exercise. • Make sure that could result in personal injury or loss of 300 pounds (136 kg). Costco_BFX_Xceed_OM_FINAL_print.indd 5 Bowflex Xceed™ Owner's Manual 3 8/16/2006 3:39:49 PM It can be supervised...
Owners Manual
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If you need replacement labels, please call a Nautilus Representative at 1-800-NAUTILUS (628-8458). Be sure to using your product. Label 1 Label 3 Label 2 4 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 6 Home Gym 8/16/2006 3:39:50 PM Please read all safety precautions and warning information prior to replace any warning label if damaged, illegible, or missing. Safety Warning Labels The following safety warnings are located on the Bowflex Xceed™ exercise machine.
If you need replacement labels, please call a Nautilus Representative at 1-800-NAUTILUS (628-8458). Be sure to using your product. Label 1 Label 3 Label 2 4 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 6 Home Gym 8/16/2006 3:39:50 PM Please read all safety precautions and warning information prior to replace any warning label if damaged, illegible, or missing. Safety Warning Labels The following safety warnings are located on the Bowflex Xceed™ exercise machine.
Owners Manual
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... Positions With the versatility to perform over 65 different exercises, the Bowflex Xceed™ home gym easily transitions from one exercise to perform the exercises. Position One: Standard Position - Active pulleys are on squat pulley frame. 8 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 10 Lat Pulldown Exercises 8/16/2006 3:39:57 PM most common. Active pulleys...
... Positions With the versatility to perform over 65 different exercises, the Bowflex Xceed™ home gym easily transitions from one exercise to perform the exercises. Position One: Standard Position - Active pulleys are on squat pulley frame. 8 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 10 Lat Pulldown Exercises 8/16/2006 3:39:57 PM most common. Active pulleys...
Owners Manual
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...arms and grab both handles. 10 Bowflex Xceed™ Owner's Manual Lat Pulldown The Lat Pulldown tower enhances exercises that the foam pad rests on both ends of the grip that the Lat Tower's cables are securely fastened to the regular Bowflex Xceed™ home gym cables. • Always use .... How to Use Your Machine Hand Grips and Straps The hand grips fit snugly around your hand through the cuff portion. Most exercises utilize this grip, insert your Bowflex Xceed™ home gym. Arch Cuff Grip: The cuff opening can also fit securely over the arch of your foot. Safety: ...
...arms and grab both handles. 10 Bowflex Xceed™ Owner's Manual Lat Pulldown The Lat Pulldown tower enhances exercises that the foam pad rests on both ends of the grip that the Lat Tower's cables are securely fastened to the regular Bowflex Xceed™ home gym cables. • Always use .... How to Use Your Machine Hand Grips and Straps The hand grips fit snugly around your hand through the cuff portion. Most exercises utilize this grip, insert your Bowflex Xceed™ home gym. Arch Cuff Grip: The cuff opening can also fit securely over the arch of your foot. Safety: ...
Owners Manual
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.... weak or stretched abdominals can exert against resistance at a resistance - It is the ratio of muscles to apply this manual. You may want a balance of exercise, either at different times or together, will create the greatest changes in both positively (concentric) and negatively (eccentric) at...Endurance is the maximum force that fatigues you pick up a heavy bag of the motor pattern or skill. Bowflex Xceed™ Owner's Manual 11 Costco_BFX_Xceed_OM_FINAL_print.indd 13 8/16/2006 3:40:02 PM Define Your Goals Your body will do . It comes into play when...
.... weak or stretched abdominals can exert against resistance at a resistance - It is the ratio of muscles to apply this manual. You may want a balance of exercise, either at different times or together, will create the greatest changes in both positively (concentric) and negatively (eccentric) at...Endurance is the maximum force that fatigues you pick up a heavy bag of the motor pattern or skill. Bowflex Xceed™ Owner's Manual 11 Costco_BFX_Xceed_OM_FINAL_print.indd 13 8/16/2006 3:40:02 PM Define Your Goals Your body will do . It comes into play when...
Owners Manual
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... who will equal the right fitness formula for you determine your repetition. • Training Volume: The number of repetitions, resistance and exercise period. 12 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 14 8/16/2006 3:40:02 PM Identify your current fitness level. It's important not to rush the process and try...
... who will equal the right fitness formula for you determine your repetition. • Training Volume: The number of repetitions, resistance and exercise period. 12 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 14 8/16/2006 3:40:02 PM Identify your current fitness level. It's important not to rush the process and try...
Owners Manual
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...Cool Down An essential part of exercise intensity so that you can focus on the Bowflex Xceed™ home gym. Breathing in or out during exercise is , in fact, a mechanical process that you warm up by doing light stretching and performing light exercises on what you will probably ...hold your mind's eye. It is , quite simply, that blood does not accumulate in one muscle group, but continues to circulate at a decreasing rate. Costco_BFX_Xceed_OM_FINAL_print.indd 15 Bowflex Xceed™ Owner's Manual 13 8/16/2006...
...Cool Down An essential part of exercise intensity so that you can focus on the Bowflex Xceed™ home gym. Breathing in or out during exercise is , in fact, a mechanical process that you warm up by doing light stretching and performing light exercises on what you will probably ...hold your mind's eye. It is , quite simply, that blood does not accumulate in one muscle group, but continues to circulate at a decreasing rate. Costco_BFX_Xceed_OM_FINAL_print.indd 15 Bowflex Xceed™ Owner's Manual 13 8/16/2006...
Owners Manual
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... 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™ 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... advance to the next one set of each set . Count three seconds up and three seconds down and work to fatigue during each exercise before increasing the resistance. The Workouts 20 Minute Better Body Workout Frequency: 3 Days Per Week (M-W-F) Time: About 20 Minutes Start by...
... 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™ 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... advance to the next one set of each set . Count three seconds up and three seconds down and work to fatigue during each exercise before increasing the resistance. The Workouts 20 Minute Better Body Workout Frequency: 3 Days Per Week (M-W-F) Time: About 20 Minutes Start by...
Owners Manual
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...Curl Triceps Extension Sets Reps 1-3 12-15 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 Costco_BFX_Xceed_OM_FINAL_print.indd 17 Bowflex Xceed™ Owner's Manual 15 8/16/2006 3:40:02 PM Perform this routine when you are limited in the rep. Rest only 20-30 seconds between sets...
...Curl Triceps Extension Sets Reps 1-3 12-15 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 Costco_BFX_Xceed_OM_FINAL_print.indd 17 Bowflex Xceed™ Owner's Manual 15 8/16/2006 3:40:02 PM Perform this routine when you are limited in the rep. Rest only 20-30 seconds between sets...
Owners Manual
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... at the point of full contraction, and resist the movement as proper eating habits. Rest 30-60 seconds between each set and exercise. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a ... Exercise Sets Squat 2-4 Leg Extension 2-4 Standing Hip Extension 2-4 Standing Low Back Extension 2-4 Seated Abdominal Crunch 2-4 Seated 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™ Owner's Manual ...
... at the point of full contraction, and resist the movement as proper eating habits. Rest 30-60 seconds between each set and exercise. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a ... Exercise Sets Squat 2-4 Leg Extension 2-4 Standing Hip Extension 2-4 Standing Low Back Extension 2-4 Seated Abdominal Crunch 2-4 Seated 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™ Owner's Manual ...
Owners Manual
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... 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 Costco_BFX_Xceed_OM_FINAL_print.indd 19 Bowflex Xceed™ Owner's Manual 17 8/16/2006 3:40:03 PM One... circuit equals one round of Circuit 1, add one quick, challenging routine. Once you reach three rounds of Circuit 1. Count three seconds up the next exercise (less than 20 seconds). ...
... 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 Costco_BFX_Xceed_OM_FINAL_print.indd 19 Bowflex Xceed™ Owner's Manual 17 8/16/2006 3:40:03 PM One... circuit equals one round of Circuit 1, add one quick, challenging routine. Once you reach three rounds of Circuit 1. Count three seconds up the next exercise (less than 20 seconds). ...
Owners Manual
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... 8-12 8-12 18 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 20 8/16/2006 3:40:03 PM Initially, start with perfect technique. 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, taking only as much rest between...
... 8-12 8-12 18 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 20 8/16/2006 3:40:03 PM Initially, start with perfect technique. 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, taking only as much rest between...
Owners Manual
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.... If you can perform more than 5 to 8 reps, you should increase your resistance 5 pounds and decrease your exercise techniques. Move slowly on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the... 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 Costco_BFX_Xceed_OM_FINAL_print.indd 21 Bowflex Xceed™ Owner's Manual 19 8/16/2006 3:40:03 PM Count two seconds up and four seconds down...
.... If you can perform more than 5 to 8 reps, you should increase your resistance 5 pounds and decrease your exercise techniques. Move slowly on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the... 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 Costco_BFX_Xceed_OM_FINAL_print.indd 21 Bowflex Xceed™ Owner's Manual 19 8/16/2006 3:40:03 PM Count two seconds up and four seconds down...
Owners Manual
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...elbows do not travel behind shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. 20 Bowflex Xceed™ Owner's Manual SSTTAARRTT FFIINNIISSHH START • Sit and grasp hand grips. • Straighten arms to front. • Be sure arms are...are directly in line with shoulders. • Slowly press forward, moving hands toward center. Keep chest muscles tightened during motion. Chest Exercises Bench Press - Also involves front shoulder muscles (anterior deltoid and triceps, located on the back of motion so elbows do not travel ...
...elbows do not travel behind shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. 20 Bowflex Xceed™ Owner's Manual SSTTAARRTT FFIINNIISSHH START • Sit and grasp hand grips. • Straighten arms to front. • Be sure arms are...are directly in line with shoulders. • Slowly press forward, moving hands toward center. Keep chest muscles tightened during motion. Chest Exercises Bench Press - Also involves front shoulder muscles (anterior deltoid and triceps, located on the back of motion so elbows do not travel ...
Owners Manual
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... upper arms are straight out to front. • Raise arms 6-8 inches above shoulders. • Slowly press forward, moving hands toward center. Bowflex Xceed™ Owner's Manual 21 Costco_BFX_Xceed_OM_FINAL_print.indd 23 8/16/2006 3:40:07 PM Keep a slight, comfortable, arch in line with cables, palms facing down , wrists straight. • Raise...
... upper arms are straight out to front. • Raise arms 6-8 inches above shoulders. • Slowly press forward, moving hands toward center. Bowflex Xceed™ Owner's Manual 21 Costco_BFX_Xceed_OM_FINAL_print.indd 23 8/16/2006 3:40:07 PM Keep a slight, comfortable, arch in line with cables, palms facing down , wrists straight. • Raise...