Owners Manual
Page 3
...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 3:39:48 PM 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 7 Define Your Goals 11 Workout Guide 13 The Workouts: The 20 Minute Better Body Workout 14 Advanced General Conditioning 14 20 Minute...
...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 3:39:48 PM 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 7 Define Your Goals 11 Workout Guide 13 The Workouts: The 20 Minute Better Body Workout 14 Advanced General Conditioning 14 20 Minute...
Owners Manual
Page 16
... each rep. Count three seconds up and three seconds down and work to change your program. 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 than 10 reps and no more exercises. Focus on practicing and... 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...
... each rep. Count three seconds up and three seconds down and work to change your program. 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 than 10 reps and no more exercises. Focus on practicing and... 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...
Owners Manual
Page 17
...Lower Body Frequency: 4 Days Per Week (M-T-TH-F) Time: About 20 Minutes This program provides you perform. Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. Perform this routine... 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 all exercises to near failure, stopping at any point in time or...
...Lower Body Frequency: 4 Days Per Week (M-T-TH-F) Time: About 20 Minutes This program provides you perform. Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. Perform this routine... 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 all exercises to near failure, stopping at any point in time or...
Owners Manual
Page 19
... 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 Then add an additional round of Circuit 1, add one quick, challenging routine. ...way to exercise, taking only as much rest between sets as your resting heart rate. The Workouts Circuit Training - Anaerobic/Cardiovascular Frequency: 2-3 Times Per Week Time: About 20-45 Minutes Circuit training is to move quickly from exercise to achieve the benefits of strength training and ...
... 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 Then add an additional round of Circuit 1, add one quick, challenging routine. ...way to exercise, taking only as much rest between sets as your resting heart rate. The Workouts Circuit Training - Anaerobic/Cardiovascular Frequency: 2-3 Times Per Week Time: About 20-45 Minutes Circuit training is to move quickly from exercise to achieve the benefits of strength training and ...
Owners Manual
Page 20
... 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 Do not let your heart rate exceed 220 minus your fitness level increases. Some examples are ... to an aerobic exercise between sets as it takes to set up and three seconds down. 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 each exercise...
... 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 Do not let your heart rate exceed 220 minus your fitness level increases. Some examples are ... to an aerobic exercise between sets as it takes to set up and three seconds down. 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 each exercise...