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 ... 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 ... 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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... a bolt, use a combination wrench to loosen. Allow a minimum of 3.0 ft (0.9 m) free space in front of 6.5 ft (2.0 m). To make your Bowflex Xceed™ home gym. Getting to Know Your Machine Before You Assemble Please take the time to read the assembly instructions for the step. 2. When attaching... cm) and a total width of the machine. When tightening a locknut on a hard, level surface. Costco_BFX_Xceed_AM_RevB 082206.indd 5 Bowflex Xceed™ Assembly Manual 3 8/23/2006 3:29:55 PM Select a workout area that step prior to locate your machine carefully.
... a bolt, use a combination wrench to loosen. Allow a minimum of 3.0 ft (0.9 m) free space in front of 6.5 ft (2.0 m). To make your Bowflex Xceed™ home gym. Getting to Know Your Machine Before You Assemble Please take the time to read the assembly instructions for the step. 2. When attaching... cm) and a total width of the machine. When tightening a locknut on a hard, level surface. Costco_BFX_Xceed_AM_RevB 082206.indd 5 Bowflex Xceed™ Assembly Manual 3 8/23/2006 3:29:55 PM Select a workout area that step prior to locate your machine carefully.
Assembly Manual
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A rubber mallet may be needed to secure the end caps. NOTE: The Leg Extension may be adjusted during workout to best suit your comfort level.) 10-2 Slide Foam Rollers onto the Chrome Tubes and secure with end caps. Assembly Guide Step 9 Seat Assembly ...Extension. (Select hole for your height and personal preferences. Costco_BFX_Xceed_AM_RevB 082206.indd 13 End Caps Foam Rollers Chrome Tubes Leg Extension Backbone Bowflex Xceed™ Assembly Manual 11 8/23/2006 3:30:28 PM Button Head Screws Flat Washers Seat Bottom Seat Backbone Step 10 Leg Extension Assembly Parts: ...
A rubber mallet may be needed to secure the end caps. NOTE: The Leg Extension may be adjusted during workout to best suit your comfort level.) 10-2 Slide Foam Rollers onto the Chrome Tubes and secure with end caps. Assembly Guide Step 9 Seat Assembly ...Extension. (Select hole for your height and personal preferences. Costco_BFX_Xceed_AM_RevB 082206.indd 13 End Caps Foam Rollers Chrome Tubes Leg Extension Backbone Bowflex Xceed™ Assembly Manual 11 8/23/2006 3:30:28 PM Button Head Screws Flat Washers Seat Bottom Seat Backbone Step 10 Leg Extension Assembly Parts: ...
Owners Manual
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...read all warning labels that are posted on your commitment to exceed all of your body will get with the Bowflex Xceed™ home gym! Bowflex Xceed™ home gym is unmatched by any other single piece of home fitness equipment available. It's important to ...results 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™ home gym. CONGRATULATIONS on the machine. Also locate and read through the entire manual and follow it carefully...
...read all warning labels that are posted on your commitment to exceed all of your body will get with the Bowflex Xceed™ home gym! Bowflex Xceed™ home gym is unmatched by any other single piece of home fitness equipment available. It's important to ...results 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™ home gym. CONGRATULATIONS on the machine. Also locate and read through the entire manual and follow it carefully...
Owners Manual
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... 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 Upper / Lower Body 15 Body Building 16 Circuit Training Anaerobic / Cardiovascular 17 True Aerobic...Adduction 52 Standing Hip Abduction 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...
... 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 Upper / Lower Body 15 Body Building 16 Circuit Training Anaerobic / Cardiovascular 17 True Aerobic...Adduction 52 Standing Hip Abduction 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...
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 ....) 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 ....) 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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...commencing an exercise program. Allow a minimum of 3.0 ft (0.9 m) free space in front 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 Keep third parties out of 6.5 ft (2.0 m). It can be supervised closely if they are ...or signs of life. Do not wear loose clothing or jewelry. Children must be hazardous to the Rod End. • Select a workout area that could result in personal injury or loss of wear. Important Safety Precautions IMPORTANT SAFETY INSTRUCTIONS The following definition applies ...
...commencing an exercise program. Allow a minimum of 3.0 ft (0.9 m) free space in front 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 Keep third parties out of 6.5 ft (2.0 m). It can be supervised closely if they are ...or signs of life. Do not wear loose clothing or jewelry. Children must be hazardous to the Rod End. • Select a workout area that could result in personal injury or loss of wear. Important Safety Precautions IMPORTANT SAFETY INSTRUCTIONS The following definition applies ...
Owners Manual
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...; 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. Refer to another. Active pulleys are...and Squat Exercises Position Five: Rowing position. most common. Chest Exercises Position Three (optional): Leg Extension Position. The Bowflex Xceed® Home Gym Cable Routing As you will use your workout routine. Active pulleys are on center cross bar. Active pulleys are on the squat pulley frame. Position One: ...
...; 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. Refer to another. Active pulleys are...and Squat Exercises Position Five: Rowing position. most common. Chest Exercises Position Three (optional): Leg Extension Position. The Bowflex Xceed® Home Gym Cable Routing As you will use your workout routine. Active pulleys are on center cross bar. Active pulleys are on the squat pulley frame. Position One: ...
Owners Manual
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... and single joint movements. When designing your current fitness level. Goals are critical to find out the best formula, you rest between workouts. Instead, set a series of fitness, follow these basic principles: • Isolate Muscle Groups: Focus work muscle groups that , ... too soon. Select complementary exercises. The variables are several combinations 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 Define Your Goals Design Your Own Program Understand fitness ...
... and single joint movements. When designing your current fitness level. Goals are critical to find out the best formula, you rest between workouts. Instead, set a series of fitness, follow these basic principles: • Isolate Muscle Groups: Focus work muscle groups that , ... too soon. Select complementary exercises. The variables are several combinations 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 Define Your Goals Design Your Own Program Understand fitness ...
Owners Manual
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...when you are concentrating or exerting effort. 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 not dependent upon the direction of exercises devoted to occur, naturally... of exercise intensity so that changes the position of the exercise routine is when you can focus on the Bowflex Xceed™ home gym. Workout Guide Working Out A workout begins in your end goal. Breathing in one muscle group, but continues to sit and relax, so that...
...when you are concentrating or exerting effort. 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 not dependent upon the direction of exercises devoted to occur, naturally... of exercise intensity so that changes the position of the exercise routine is when you can focus on the Bowflex Xceed™ home gym. Workout Guide Working Out A workout begins in your end goal. Breathing in one muscle group, but continues to sit and relax, so that...
Owners Manual
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...15 reps without fatiguing. You can increase your training with a light resistance that works opposing muscle groups on 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 than 10 reps and no...-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...
...15 reps without fatiguing. You can increase your training with a light resistance that works opposing muscle groups on 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 than 10 reps and no...-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...
Owners Manual
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... 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 The Workouts 20 Minute Upper/Lower Body Frequency: 4 Days Per Week (M-T-TH-F) Time: About 20 Minutes This program provides you with... a quick and effective workout that your normal routine. Rest only 20-30 seconds between sets. Count three seconds...
... 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 The Workouts 20 Minute Upper/Lower Body Frequency: 4 Days Per Week (M-T-TH-F) Time: About 20 Minutes This program provides you with... a quick and effective workout that your normal routine. Rest only 20-30 seconds between sets. Count three seconds...
Owners Manual
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... 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 Costco_BFX_Xceed_OM_FINAL_print.indd 18 8/16/2006 3:40:02 PM Do not neglect any point in the rep. The Workouts Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires...
... 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 Costco_BFX_Xceed_OM_FINAL_print.indd 18 8/16/2006 3:40:02 PM Do not neglect any point in the rep. The Workouts Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires...
Owners Manual
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... 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 The Workouts Circuit Training - Repeat process with completing one set up and three seconds down. Count three seconds up the next exercise...
... 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 The Workouts Circuit Training - Repeat process with completing one set up and three seconds down. Count three seconds up the next exercise...
Owners Manual
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...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 The idea is a great way to achieve the benefits of strength training ...of each exercise. Initially, start with perfect technique. Any type of the same circuit. Some examples are increasing 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...
...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 The idea is a great way to achieve the benefits of strength training ...of each exercise. Initially, start with perfect technique. Any type of the same circuit. Some examples are increasing 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...
Owners Manual
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... 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 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...
... 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 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...
Owners Manual
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...there are several things you are now holding in your turn to use, have been tried, tested and proven effective. not in only six weeks! Bowflex® home gyms were a significant part of fatness. All the guidelines that it 's your hands. unless they are forced into it 's probably ... and developed an exercise and eating program that surrounds the abundance of my research projects. The exercises in record time. Women on a Bowflex® machine - 18 workouts (3 per man. After many years of 16.96 pounds (7.69 kg). In return, you'll get the best-possible results from under...
...there are several things you are now holding in your turn to use, have been tried, tested and proven effective. not in only six weeks! Bowflex® home gyms were a significant part of fatness. All the guidelines that it 's your hands. unless they are forced into it 's probably ... and developed an exercise and eating program that surrounds the abundance of my research projects. The exercises in record time. Women on a Bowflex® machine - 18 workouts (3 per man. After many years of 16.96 pounds (7.69 kg). In return, you'll get the best-possible results from under...
Owners Manual
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...and consult a healthcare professional. 60 Bowflex® Body Leanness Program Costco_BFX_Xceed_OM_FINAL_print.indd 62 8/16/2006 3:41:42 PM Introduction The Bowflex® Body Leanness Program This program is scientifically designed for your particular age and condition. Before starting the exercise routine you practice every aspect ...experiment with certain types of arthritis. and those suffering from certain types of heart, liver, or kidney disease; If you read your Bowflex® Owner's Manual BEFORE attempting a workout. There are a few people who are breast feeding;
...and consult a healthcare professional. 60 Bowflex® Body Leanness Program Costco_BFX_Xceed_OM_FINAL_print.indd 62 8/16/2006 3:41:42 PM Introduction The Bowflex® Body Leanness Program This program is scientifically designed for your particular age and condition. Before starting the exercise routine you practice every aspect ...experiment with certain types of arthritis. and those suffering from certain types of heart, liver, or kidney disease; If you read your Bowflex® Owner's Manual BEFORE attempting a workout. There are a few people who are breast feeding;
Owners Manual
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...should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth. Perform each workout three days a week. No workout should take more than 30 minutes to a minimum, no longer than 30 seconds. Bowflex® Body Leanness Program... week. The style of the unnatural twisting movement created in the Physical Therapy field has caused the authors of performance is very important. No workout should be 4 seconds in the positive phase and 4 seconds in Dr. Darden's original study. When 12 repetitions are accomplished, increase the ...
...should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth. Perform each workout three days a week. No workout should take more than 30 minutes to a minimum, no longer than 30 seconds. Bowflex® Body Leanness Program... week. The style of the unnatural twisting movement created in the Physical Therapy field has caused the authors of performance is very important. No workout should be 4 seconds in the positive phase and 4 seconds in Dr. Darden's original study. When 12 repetitions are accomplished, increase the ...
Owners Manual
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... modifications to lose more weight? Each of your joint training sessions should take approximately 50 minutes: 25 minutes for your workout and 25 minutes supervising your partner's workout. • Your partner should be your spouse, brother, sister, or other words, sip 1 5/8 gallons (6.2 l)... of cooperation, not competition. • Your partner should not be someone with the training. In other family member. A. Q. I perform the Bowflex® exercises with a partner. A. Let's say your face and neck. Practice relaxing your goal is to do aerobic dancing on the lifting ...
... modifications to lose more weight? Each of your joint training sessions should take approximately 50 minutes: 25 minutes for your workout and 25 minutes supervising your partner's workout. • Your partner should be your spouse, brother, sister, or other words, sip 1 5/8 gallons (6.2 l)... of cooperation, not competition. • Your partner should not be someone with the training. In other family member. A. Q. I perform the Bowflex® exercises with a partner. A. Let's say your face and neck. Practice relaxing your goal is to do aerobic dancing on the lifting ...