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... 22 Adjusting Cable Tension 9 Strength Training 23 Cable Routing and Storage 10 Attaching Accessories 11 Exercises Hand Grips 11 Chest Exercises 25 Foot Harnesses 11 Shoulder Exercises 33 Squat... 1 Breathing 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 Understanding the...
... 22 Adjusting Cable Tension 9 Strength Training 23 Cable Routing and Storage 10 Attaching Accessories 11 Exercises Hand Grips 11 Chest Exercises 25 Foot Harnesses 11 Shoulder Exercises 33 Squat... 1 Breathing 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 Understanding the...
Owners Manual
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...173;exercise before attempting to read all warning labels that are a leg extension, ab attachment, foot harnesses, and squat harness. 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...Pin Lower Pulley Transport Wheels The image below shows the machine set up in this manual, as well as standard accessories with your Bowflex Revolution® XP home gym. Also locate and read through the entire manual and follow it carefully before you do so using ...
...173;exercise before attempting to read all warning labels that are a leg extension, ab attachment, foot harnesses, and squat harness. 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...Pin Lower Pulley Transport Wheels The image below shows the machine set up in this manual, as well as standard accessories with your Bowflex Revolution® XP home gym. Also locate and read through the entire manual and follow it carefully before you do so using ...
Owners Manual
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... leg exercises. Hand Grips You receive two hand grips with a pair each grip, allowing for longer hand grip. Attach to stabilize your Bowflex Revolution® XP home gym. 11 Attaching Accessories Your Bowflex Revolution® XP home gym comes with your hands and arms. Attach Squat Frame cables here. Hand grips contain two D-rings on the exercise.
... leg exercises. Hand Grips You receive two hand grips with a pair each grip, allowing for longer hand grip. Attach to stabilize your Bowflex Revolution® XP home gym. 11 Attaching Accessories Your Bowflex Revolution® XP home gym comes with your hands and arms. Attach Squat Frame cables here. Hand grips contain two D-rings on the exercise.
Owners Manual
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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 ... available at www.bowflex.com The accessory rack features specially designed storage for many accessories and attachments to provide you with Accessories Check out the Bowflex Revolution® XP Accessory Rack and a wide selection of exercises. Between workouts, this specially designed accessory rack stores the ...
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 ... available at www.bowflex.com The accessory rack features specially designed storage for many accessories and attachments to provide you with Accessories Check out the Bowflex Revolution® XP Accessory Rack and a wide selection of exercises. Between workouts, this specially designed accessory rack stores the ...
Owners Manual
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2255 Chest Exercises Bench Press - Triceps Position: Seated-facing outward Accessory: Long Hand Grips Adjustable Arm Position: 5 or 6 START FINISH Success Tips • Maintain a 90° angle between upper arms and torso during exercise. • ... that your arms are at shoulder width and in your shoulder blades pinched together throughout upward and downward movements. Anterior Deltoid Position: Seated-facing outward Accessory: Long Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Maintain a 60-90° angle between upper arms and torso throughout motion. • ...
2255 Chest Exercises Bench Press - Triceps Position: Seated-facing outward Accessory: Long Hand Grips Adjustable Arm Position: 5 or 6 START FINISH Success Tips • Maintain a 90° angle between upper arms and torso during exercise. • ... that your arms are at shoulder width and in your shoulder blades pinched together throughout upward and downward movements. Anterior Deltoid Position: Seated-facing outward Accessory: Long Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Maintain a 60-90° angle between upper arms and torso throughout motion. • ...
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... position. • Raise chest, pinch shoulder blades together, and maintain a comfortable arch in your torso. Triceps Position: Seated-facing outward Accessory: Long Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Maintain a 90° angle between your upper arms and ...your elbows travel behind your shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. Triceps Position: Seated-facing outward Accessory: Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Maintain a 90° angle between your upper arms and ...
... position. • Raise chest, pinch shoulder blades together, and maintain a comfortable arch in your torso. Triceps Position: Seated-facing outward Accessory: Long Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Maintain a 90° angle between your upper arms and ...your elbows travel behind your shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. Triceps Position: Seated-facing outward Accessory: Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Maintain a 90° angle between your upper arms and ...
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... Major; START FINISH START • Grasp Hand Grips in front of you , just below chest level. Anterior Deltoid Position: Seated-facing outward Accessory: Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Maintain a 60-90º angle between upper arms and torso during ...START • Grasp Hand Grips in your forearms downward. Incline Chest Fly - Press your lower back. Anterior Deltoid Position: Seated-facing outward Accessory: Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Maintain a 60-90º angle between upper arms and torso during ...
... Major; START FINISH START • Grasp Hand Grips in front of you , just below chest level. Anterior Deltoid Position: Seated-facing outward Accessory: Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Maintain a 60-90º angle between upper arms and torso during ...START • Grasp Hand Grips in your forearms downward. Incline Chest Fly - Press your lower back. Anterior Deltoid Position: Seated-facing outward Accessory: Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Maintain a 60-90º angle between upper arms and torso during ...
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... return to rotate during the set. • Slowly return each arm to the shoulders. Also ankles, knees, hips and core in stabilization. Accessory: Long Hand Grips Adjustable Arm Position: 3 or 4 Success Tips • Stabilize body from your chest with elbows bent to 90º and...; Keep shoulder blades pinched, chest lifted and a slight curve in the opposite direction during the motion. 28 Chest Exercises Standing Chest Press - Accessory: Long Hand Grips Adjustable Arm Position: 3 or 4 Success Tips • Stabilize body from your chest, bringing the handles together in front ...
... return to rotate during the set. • Slowly return each arm to the shoulders. Also ankles, knees, hips and core in stabilization. Accessory: Long Hand Grips Adjustable Arm Position: 3 or 4 Success Tips • Stabilize body from your chest with elbows bent to 90º and...; Keep shoulder blades pinched, chest lifted and a slight curve in the opposite direction during the motion. 28 Chest Exercises Standing Chest Press - Accessory: Long Hand Grips Adjustable Arm Position: 3 or 4 Success Tips • Stabilize body from your chest, bringing the handles together in front ...
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Also ankles, knees, hips and core in stabilization. Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your feet all the way up through your trunk. • Maintain a 90...; Press one foot back for stability. • Keep shoulder blades pinched, chest lifted and a slight curve in front of you at about head high. Deltoids; Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your feet all the way up through your torso to rotate or...
Also ankles, knees, hips and core in stabilization. Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your feet all the way up through your trunk. • Maintain a 90...; Press one foot back for stability. • Keep shoulder blades pinched, chest lifted and a slight curve in front of you at about head high. Deltoids; Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your feet all the way up through your torso to rotate or...
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...30 Chest Exercises Standing Decline Chest Press - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Seat removed. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 3, 4 or 5 Success Tips • Stabilize body from your feet all times. • Start.... • Keep shoulderblades pinched, chest lifted and a slight curve in front of you 10˚ lower. Position: Standing-facing outward. Accessory: Long Hand Grips Adjustable Arm Position: 3, 4 or 5 Success Tips • Stabilize body from your feet all the way up through your...
...30 Chest Exercises Standing Decline Chest Press - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Seat removed. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 3, 4 or 5 Success Tips • Stabilize body from your feet all times. • Start.... • Keep shoulderblades pinched, chest lifted and a slight curve in front of you 10˚ lower. Position: Standing-facing outward. Accessory: Long Hand Grips Adjustable Arm Position: 3, 4 or 5 Success Tips • Stabilize body from your feet all the way up through your...
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...outward. Seat removed. START FINISH START • Grasp the handles so the cables lie close to the shoulders. Position: Standing-facing outward. Accessory: Long Hand Grips Adjustable Arm Position: 4, 5 or 6 Success Tips • Stabilize body from your feet all the way up through your...tension on the floor and in a staggered step for stability. • Keep shoulder blades pinched, chest lifted and a slight curve in stabilization. Accessory: Long Hand Grips Adjustable Arm Position: 4, 5 or 6 Success Tips • Stabilize body from your feet all the way up through your trunk...
...outward. Seat removed. START FINISH START • Grasp the handles so the cables lie close to the shoulders. Position: Standing-facing outward. Accessory: Long Hand Grips Adjustable Arm Position: 4, 5 or 6 Success Tips • Stabilize body from your feet all the way up through your...tension on the floor and in a staggered step for stability. • Keep shoulder blades pinched, chest lifted and a slight curve in stabilization. Accessory: Long Hand Grips Adjustable Arm Position: 4, 5 or 6 Success Tips • Stabilize body from your feet all the way up through your trunk...
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...in front of you at about lower chest height. • Slowly return to the Start position, keeping tension on the chest throughout the motion. Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your feet all the way up through your trunk....and in a staggered step for added stability. • Stabilize the elbows so they are slightly bent and slightly behind or equal to the shoulders. Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your feet all the way up through your trunk. ...
...in front of you at about lower chest height. • Slowly return to the Start position, keeping tension on the chest throughout the motion. Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your feet all the way up through your trunk....and in a staggered step for added stability. • Stabilize the elbows so they are slightly bent and slightly behind or equal to the shoulders. Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your feet all the way up through your trunk. ...
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...you and grasp the Hand Grips (right Grip in your shoulder muscles. Elbow Flexion Muscles worked: Anterior and Middle Deltoids Position: Standing-facing machine. Accessory: Long Hand Grips Adjustable Arm Position: 2 or 3 Success Tips • Maintain a 90° angle between your upper arms and torso ...your upper arms and torso. • Keep your chest, keep knees bent and feet on Standing Platform or in the direction of the platform. Accessory: Long Hand Grips Adjustable Arm Position: 0 or 1 Success Tips • Maintain a 90° angle between your upper arms and torso ...
...you and grasp the Hand Grips (right Grip in your shoulder muscles. Elbow Flexion Muscles worked: Anterior and Middle Deltoids Position: Standing-facing machine. Accessory: Long Hand Grips Adjustable Arm Position: 2 or 3 Success Tips • Maintain a 90° angle between your upper arms and torso ...your upper arms and torso. • Keep your chest, keep knees bent and feet on Standing Platform or in the direction of the platform. Accessory: Long Hand Grips Adjustable Arm Position: 0 or 1 Success Tips • Maintain a 90° angle between your upper arms and torso ...
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...Keep hands shoulder-width apart. • Let your arms hang in left hand and vice versa), palms facing backward. Seat removed. Seat removed. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips • Lift your chest, keep your knees bent and...8226; Initiate movement by pulling your elbows back as you bring the Hand Grips upward to a point below your arms hang in your elbows. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips • Lift your chest, keep your knees bent...
...Keep hands shoulder-width apart. • Let your arms hang in left hand and vice versa), palms facing backward. Seat removed. Seat removed. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips • Lift your chest, keep your knees bent and...8226; Initiate movement by pulling your elbows back as you bring the Hand Grips upward to a point below your arms hang in your elbows. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips • Lift your chest, keep your knees bent...
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...until arms/cables are slightly behind your shoulders, slowly return to the Start position, keeping your rear shoulder muscles tightened throughout movement. Accessory: Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Do not lose spinal alignment-keep your chest lifted. •... keeping your lower back. • Maintain a 90° angle between upper arms and torso throughout exercise. Rhomboids Position: Standing-facing machine. Accessory: Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Do not lose spinal alignment-keep your chest lifted. • Lift...
...until arms/cables are slightly behind your shoulders, slowly return to the Start position, keeping your rear shoulder muscles tightened throughout movement. Accessory: Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Do not lose spinal alignment-keep your chest lifted. •... keeping your lower back. • Maintain a 90° angle between upper arms and torso throughout exercise. Rhomboids Position: Standing-facing machine. Accessory: Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Do not lose spinal alignment-keep your chest lifted. • Lift...
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...START • Grasp Hand Grips, palms facing away from the engine. • Raise the Hand Grips to your torso. Front Shoulder Raise - Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips • Keep abdominals tight and maintain good spinal alignment. ...8226; Grasp the Hand Grips, palms facing back toward your ears. • Slowly return to lean your sides. Triceps Position: Seated-facing outward Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 START FINISH Success Tips • Lift your chest, keep your knees bent and feet on...
...START • Grasp Hand Grips, palms facing away from the engine. • Raise the Hand Grips to your torso. Front Shoulder Raise - Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips • Keep abdominals tight and maintain good spinal alignment. ...8226; Grasp the Hand Grips, palms facing back toward your ears. • Slowly return to lean your sides. Triceps Position: Seated-facing outward Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 START FINISH Success Tips • Lift your chest, keep your knees bent and feet on...
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...line with the cables. • Keep your chest lifted, and a slight arch in your knees bent and feet on Standing Platform. Supraspinatus; Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys -Standard Pulleys Success Tips • Elevate your shoulders slightly toward the back...straight and bend slightly forward from the hips until they are in line with the cables. 37 Shoulder Exercises Lateral Shoulder Raise - Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys -Narrow Pulleys / 0 Success Tips • Raise your chest and ...
...line with the cables. • Keep your chest lifted, and a slight arch in your knees bent and feet on Standing Platform. Supraspinatus; Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys -Standard Pulleys Success Tips • Elevate your shoulders slightly toward the back...straight and bend slightly forward from the hips until they are in line with the cables. 37 Shoulder Exercises Lateral Shoulder Raise - Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys -Narrow Pulleys / 0 Success Tips • Raise your chest and ...
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Rhomboids; Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Keep knees bent and feet flat on floor. • Keep your lats tightened throughout the ... at your shoulder blades. Triceps Position: Standing-facing machine. FINISH • Initiate movement by pinching shoulder blades together. • Continue movement by retracting your sides. Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys -Standard Pulleys / 0 Success Tips • Keep abdominals tight and maintain good spinal alignment. • Do...
Rhomboids; Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Keep knees bent and feet flat on floor. • Keep your lats tightened throughout the ... at your shoulder blades. Triceps Position: Standing-facing machine. FINISH • Initiate movement by pinching shoulder blades together. • Continue movement by retracting your sides. Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys -Standard Pulleys / 0 Success Tips • Keep abdominals tight and maintain good spinal alignment. • Do...
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...shoulder blades START FINISH START • Reach behind your body, grasp the Hand Grips and straighten your spine while maintaining a slight arch in lowest position. Accessory: Long Hand Grips Adjustable Arm Position: 7, 8 ot 9 Success Tips • Lift your chest, keep your chest lifted and head against the Seat...your arms in line with the cables, palms facing down and wrists straight. Seat in your knees bent and feet on Platform. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Lat Tower Pulleys / 9 Success Tips • Do not lose spinal alignment-keep your lower...
...shoulder blades START FINISH START • Reach behind your body, grasp the Hand Grips and straighten your spine while maintaining a slight arch in lowest position. Accessory: Long Hand Grips Adjustable Arm Position: 7, 8 ot 9 Success Tips • Lift your chest, keep your chest lifted and head against the Seat...your arms in line with the cables, palms facing down and wrists straight. Seat in your knees bent and feet on Platform. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Lat Tower Pulleys / 9 Success Tips • Do not lose spinal alignment-keep your lower...
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... Rotation Muscles worked: Infraspinatus; Shoulder Rotator Cuff - Internal Rotation Muscles worked: Subscapularis Position: Standing-facing right or left . Seat removed. Accessory: Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Lift your chest, keep your knees bent and feet on Platform....; angle between forearms and torso throughout exercise. • Do not rotate the spine to the Start position, maintaining slow, controlled motion. Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Lift your chest, keep your knees bent and feet on ...
... Rotation Muscles worked: Infraspinatus; Shoulder Rotator Cuff - Internal Rotation Muscles worked: Subscapularis Position: Standing-facing right or left . Seat removed. Accessory: Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Lift your chest, keep your knees bent and feet on Platform....; angle between forearms and torso throughout exercise. • Do not rotate the spine to the Start position, maintaining slow, controlled motion. Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Lift your chest, keep your knees bent and feet on ...