Assembly Manual
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8 BOX 3 17 Box Contents 12 16 21 11 15 18 13 19 14 20 Box 3 Contents ITEM NO. 11 12 13 14 15 16 17 18 19 20 21 QTY. 1 1 1 1 1 4 1 1 1 2 1 DESCRIPTION SHAFT BOWFLEX HANDLE KIT PLATFORM LEFT STABILIZER RIGHT STABILIZER PULLEY SQUAT HARNESS MULTI POINT FOOT HARNESS TRANSPORT WHEELS LEG EXT CABLES BOX 3 HARDWARE CARD
8 BOX 3 17 Box Contents 12 16 21 11 15 18 13 19 14 20 Box 3 Contents ITEM NO. 11 12 13 14 15 16 17 18 19 20 21 QTY. 1 1 1 1 1 4 1 1 1 2 1 DESCRIPTION SHAFT BOWFLEX HANDLE KIT PLATFORM LEFT STABILIZER RIGHT STABILIZER PULLEY SQUAT HARNESS MULTI POINT FOOT HARNESS TRANSPORT WHEELS LEG EXT CABLES BOX 3 HARDWARE CARD
Owners Manual
Page 2
... Routing and Storage 10 Attaching Accessories 11 Exercises Hand Grips 11 Chest Exercises 25 Foot Harnesses 11 Shoulder Exercises 33 Squat Harness 11 Back Exercises 44 Installing the Seat and Attachments 12 Arm Exercises 49 Seat and ...18 Safety Warning Labels 2 Performing Your Routine 18 Cool Down 18 Getting to Know Your Bowflex Revolution® XP Home Gym 4 Using Your Bowflex Revolution® XP Home Gym The Workouts SpiraFlex® Resistance 5 20 Minute Better Body Workout 19 Adjusting And...
... Routing and Storage 10 Attaching Accessories 11 Exercises Hand Grips 11 Chest Exercises 25 Foot Harnesses 11 Shoulder Exercises 33 Squat Harness 11 Back Exercises 44 Installing the Seat and Attachments 12 Arm Exercises 49 Seat and ...18 Safety Warning Labels 2 Performing Your Routine 18 Cool Down 18 Getting to Know Your Bowflex Revolution® XP Home Gym 4 Using Your Bowflex Revolution® XP Home Gym The Workouts SpiraFlex® Resistance 5 20 Minute Better Body Workout 19 Adjusting And...
Owners Manual
Page 6
...time to read all warning labels that are a leg extension, ab attachment, foot harnesses, and squat harness. It is important to understand how to use your new Bowflex Revolution® XP home gym are posted on the machine. Also locate and read through the entire ... this manual, as well as standard accessories with your Bowflex Revolution® XP home gym. Bowflex Revolution® XP Parts Reference Guide Adjustable Arms Adjustable Seat Back Adjustable Seat Leg Extension/ Leg Curl Attachment Standing Platform Squat Frame Pulleys Lat Tower (optional) Variable Pulley System Cable...
...time to read all warning labels that are a leg extension, ab attachment, foot harnesses, and squat harness. It is important to understand how to use your new Bowflex Revolution® XP home gym are posted on the machine. Also locate and read through the entire ... this manual, as well as standard accessories with your Bowflex Revolution® XP home gym. Bowflex Revolution® XP Parts Reference Guide Adjustable Arms Adjustable Seat Back Adjustable Seat Leg Extension/ Leg Curl Attachment Standing Platform Squat Frame Pulleys Lat Tower (optional) Variable Pulley System Cable...
Owners Manual
Page 13
..., and loop handles on multiple sides. 11 Attaching Accessories Your Bowflex Revolution® XP home gym comes with your hands and arms. Attach Squat Frame cables here. Squat Harness You receive a squat harness, which connects to as using the "short hand grip". Attach to stabilize your Bowflex Revolution® XP home gym. You can also attach Hand Grips to the rings...
..., and loop handles on multiple sides. 11 Attaching Accessories Your Bowflex Revolution® XP home gym comes with your hands and arms. Attach Squat Frame cables here. Squat Harness You receive a squat harness, which connects to as using the "short hand grip". Attach to stabilize your Bowflex Revolution® XP home gym. You can also attach Hand Grips to the rings...
Owners Manual
Page 17
... to provide you with Accessories Check out the Bowflex Revolution® XP Accessory Rack and a wide selection of exercises. 15 Companion Equipment Bowflex Revolution® XP Accessory Rack (ordered separately) The Bowflex Revolution® XP home gym comes with many accessories including: • Leg Extension • Resistance Packs • Handgrips & Foot Harnesses • Squat Harness • A b Attachment Seat Back (optional) Heavy-duty...
... to provide you with Accessories Check out the Bowflex Revolution® XP Accessory Rack and a wide selection of exercises. 15 Companion Equipment Bowflex Revolution® XP Accessory Rack (ordered separately) The Bowflex Revolution® XP home gym comes with many accessories including: • Leg Extension • Resistance Packs • Handgrips & Foot Harnesses • Squat Harness • A b Attachment Seat Back (optional) Heavy-duty...
Owners Manual
Page 47
...lifted and knees slightly bent, move your lower back. Seated Lat Pulldowns - Accessory: Squat Harness Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0, or 9 Success Tips • Keep knees bent, feet flat on the Squat Harness. • Grasp the strap handles and hold them forward to the Start position without.... • Keep your spine aligned, abs tight and a slight arch in a controlled motion. • Slowly return to keep the Squat Harness from sliding up your lower back. • Move from the hips only-do not bend from hips. Move as far as you can ...
...lifted and knees slightly bent, move your lower back. Seated Lat Pulldowns - Accessory: Squat Harness Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0, or 9 Success Tips • Keep knees bent, feet flat on the Squat Harness. • Grasp the strap handles and hold them forward to the Start position without.... • Keep your spine aligned, abs tight and a slight arch in a controlled motion. • Slowly return to keep the Squat Harness from sliding up your lower back. • Move from the hips only-do not bend from hips. Move as far as you can ...
Owners Manual
Page 64
...and the lower roller pads in front of your shins (see start of Platform while using the Squat Harness with your feet about shoulder-width apart. • Squat down and place the Squat Harness across your quads. FINISH • Tighten your quads and slowly straighten your legs, moving ... FINISH START • Stand with Spiraflex® resistance. 62 Muscles worked: Quadriceps Position: Seated-facing outward. Accessory: Squat Harness Pulleys / Adjustable Arm Position: Squat Frame Pulleys Success Tips • Keep your chest lifted, spine aligned, abs tight and a slight arch in your ...
...and the lower roller pads in front of your shins (see start of Platform while using the Squat Harness with your feet about shoulder-width apart. • Squat down and place the Squat Harness across your quads. FINISH • Tighten your quads and slowly straighten your legs, moving ... FINISH START • Stand with Spiraflex® resistance. 62 Muscles worked: Quadriceps Position: Seated-facing outward. Accessory: Squat Harness Pulleys / Adjustable Arm Position: Squat Frame Pulleys Success Tips • Keep your chest lifted, spine aligned, abs tight and a slight arch in your ...
Owners Manual
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... in an overhand grip and the other in the direction of your supporting leg. START START • Stand on Platform. • Secure Foot Harness on Platform. • Keep your chest lifted, spine aligned, abs tight and your back flat with no arch. • Lift with Knee Flexion)... 90°. • Bend over, approximately 30-45˚ from your hips (not your waist). Accessory: Lat Bar Pulleys / Adjustable Arm Position: Squat Frame Pulleys-Standard Pulley / 0 Success Tips • Keep your knees slightly bent and feet on the foot furthest from the engine. • Bend forward...
... in an overhand grip and the other in the direction of your supporting leg. START START • Stand on Platform. • Secure Foot Harness on Platform. • Keep your chest lifted, spine aligned, abs tight and your back flat with no arch. • Lift with Knee Flexion)... 90°. • Bend over, approximately 30-45˚ from your hips (not your waist). Accessory: Lat Bar Pulleys / Adjustable Arm Position: Squat Frame Pulleys-Standard Pulley / 0 Success Tips • Keep your knees slightly bent and feet on the foot furthest from the engine. • Bend forward...
Owners Manual
Page 69
...your trunk until you are in your hip. • Keep the torso tight throughout the motion. Seat removed. Psoas; Accessory: Foot Harness Adjustable Arm Position: 9 Success Tips • Make sure all the motion is occurring at the start of the foot...Seat removed. Rectus Femoris Position: Standing-facing outward. Muscles worked: Gluteus Maximus Position: Standing-facing outward. Accessory: Lat Bar Pulleys / Adjustable Arm Position: Squat Frame Pulleys-Standard Pulley / 0 Success Tips • Keep your knees slightly bent and feet on the heel of the motion. Glutes should be tightened...
...your trunk until you are in your hip. • Keep the torso tight throughout the motion. Seat removed. Psoas; Accessory: Foot Harness Adjustable Arm Position: 9 Success Tips • Make sure all the motion is occurring at the start of the foot...Seat removed. Rectus Femoris Position: Standing-facing outward. Muscles worked: Gluteus Maximus Position: Standing-facing outward. Accessory: Lat Bar Pulleys / Adjustable Arm Position: Squat Frame Pulleys-Standard Pulley / 0 Success Tips • Keep your knees slightly bent and feet on the heel of the motion. Glutes should be tightened...
Owners Manual
Page 72
... possible while moving . • Return to the Start position. • Repeat with the other leg. Seat removed. Accessory: Squat Harness Pulleys / Adjustable Arm Position: Squat Frame Pulleys-Standard Pulley / 0 Success Tips • Keep the chest lifted, abs tight and a slight curve in the lower... - Single leg hip extension w/ knee extension Muscles worked: Quadriceps; Hamstrings; START FINISH START • Stand on either side of the Squat Harness. • Bend the front knee to the Start position. • Repeat with the other foot back behind you. • Attach...
... possible while moving . • Return to the Start position. • Repeat with the other leg. Seat removed. Accessory: Squat Harness Pulleys / Adjustable Arm Position: Squat Frame Pulleys-Standard Pulley / 0 Success Tips • Keep the chest lifted, abs tight and a slight curve in the lower... - Single leg hip extension w/ knee extension Muscles worked: Quadriceps; Hamstrings; START FINISH START • Stand on either side of the Squat Harness. • Bend the front knee to the Start position. • Repeat with the other foot back behind you. • Attach...