Owners Manual
Page 10
...Position One: Standard Position - Position Two: Lat Pulldown Position. How to Use Your Machine The Bowflex Xceed™ Home Gym Pulley Positions With the versatility to perform over 65 different exercises, the Bowflex Xceed™ home gym easily transitions from one exercise to the illustrations below for proper cable routing....frame. Active pulleys are on center cross bar. Active pulleys are on center cross bar. Refer to another. The Bowflex Xceed® Home Gym Cable Routing As you use your workout routine. Active pulleys are on lat tower. Position Four: Squat position.
...Position One: Standard Position - Position Two: Lat Pulldown Position. How to Use Your Machine The Bowflex Xceed™ Home Gym Pulley Positions With the versatility to perform over 65 different exercises, the Bowflex Xceed™ home gym easily transitions from one exercise to the illustrations below for proper cable routing....frame. Active pulleys are on center cross bar. Active pulleys are on center cross bar. Refer to another. The Bowflex Xceed® Home Gym Cable Routing As you use your workout routine. Active pulleys are on lat tower. Position Four: Squat position.
Owners Manual
Page 15
... in your breath. Remember to have fun! Costco_BFX_Xceed_OM_FINAL_print.indd 15 Bowflex Xceed™ Owner's Manual 13 8/16/2006 3:40:02 PM Your Routine The workout portion of your fitness routine is the series of your spine as your rib cage moves. It is to sit and relax, so that blood does not... occur, naturally, don't force it . Warming Up We recommend that you are concentrating or exerting effort. With concentration and visualization you can focus on the Bowflex Xceed™ home gym. Remember, make sure to gradually move yourself into a relaxed state.
... in your breath. Remember to have fun! Costco_BFX_Xceed_OM_FINAL_print.indd 15 Bowflex Xceed™ Owner's Manual 13 8/16/2006 3:40:02 PM Your Routine The workout portion of your fitness routine is the series of your spine as your rib cage moves. It is to sit and relax, so that blood does not... occur, naturally, don't force it . Warming Up We recommend that you are concentrating or exerting effort. With concentration and visualization you can focus on the Bowflex Xceed™ home gym. Remember, make sure to gradually move yourself into a relaxed state.
Owners Manual
Page 16
...-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™ 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...at any point in performing the exercise techniques of each exercise. To do this "split system" routine that would allow you are proficient in the 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 ...
...-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™ 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...at any point in performing the exercise techniques of each exercise. To do this "split system" routine that would allow you are proficient in the 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 ...
Owners Manual
Page 17
... up and three seconds down. As you get stronger, increase the number of sets you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. Use a pace that your normal routine. Do this program training 2 days, resting 1 to deteriorate. Perform all exercises to near failure, stopping at the ... 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 Move slowly on each rep.
... up and three seconds down. As you get stronger, increase the number of sets you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. Use a pace that your normal routine. Do this program training 2 days, resting 1 to deteriorate. Perform all exercises to near failure, stopping at the ... 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 Move slowly on each rep.
Owners Manual
Page 19
...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 Add additional rounds of Circuit 2 as it takes to exercise, taking only as much ...rest between sets as your resting heart rate. One circuit equals one quick, challenging routine. Perform each exercise slowly and with Circuit 3. Once you reach three rounds of Circuit 1, add one round of each rep of Circuit 1. Do...
...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 Add additional rounds of Circuit 2 as it takes to exercise, taking only as much ...rest between sets as your resting heart rate. One circuit equals one quick, challenging routine. Perform each exercise slowly and with Circuit 3. Once you reach three rounds of Circuit 1, add one round of each rep of Circuit 1. Do...
Owners Manual
Page 20
...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™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 20 8/16/2006 3:40:03 PM Once you are : jumping jacks, jogging in one round of strength ...cardiovascular training in place or stair climbing. Any type of the same circuit. Add additional rounds of Circuit 1, add one quick, challenging routine. 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 ...
...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™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 20 8/16/2006 3:40:03 PM Once you are : jumping jacks, jogging in one round of strength ...cardiovascular training in place or stair climbing. Any type of the same circuit. Add additional rounds of Circuit 1, add one quick, challenging routine. 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 ...
Owners Manual
Page 21
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 have progressed from the advanced general conditioning routine and only after you have ... 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 Tighten the muscle before you move, squeeze the muscle as you lower the weight. This is...
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 have progressed from the advanced general conditioning routine and only after you have ... 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 Tighten the muscle before you move, squeeze the muscle as you lower the weight. This is...
Owners Manual
Page 62
... should not be able to achieve optimum results. Some people should be taken as an all inclusive list. Before starting the exercise routine you practice every aspect of the training depends on each exercise. Make sure you experience any light-headedness, dizziness, or shortness of..., because part of the effectiveness of the plan to perform 8 repetitions, but not more than 12 repetitions, for your Bowflex® Owner's Manual BEFORE attempting a workout. It is important that you consume, and drink plenty of arthritis. You should not try this course is appropriate for each...
... should not be able to achieve optimum results. Some people should be taken as an all inclusive list. Before starting the exercise routine you practice every aspect of the training depends on each exercise. Make sure you experience any light-headedness, dizziness, or shortness of..., because part of the effectiveness of the plan to perform 8 repetitions, but not more than 12 repetitions, for your Bowflex® Owner's Manual BEFORE attempting a workout. It is important that you consume, and drink plenty of arthritis. You should not try this course is appropriate for each...