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 cm) wide x 82" (208 cm) high 96" (244 cm) long x 78" (198 cm) wide Over 60 310 lbs. (141 kg) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H !34-& !34-& US Meets: ASTM F2276-05 ASTM F2216-05 US 53 Bowflex Xceed™ Plus Assembly Manual
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 cm) wide x 82" (208 cm) high 96" (244 cm) long x 78" (198 cm) wide Over 60 310 lbs. (141 kg) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H !34-& !34-& US Meets: ASTM F2276-05 ASTM F2216-05 US 53 Bowflex Xceed™ Plus Assembly Manual
Assembly Manual
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... and right side of ways to perform the exercises. NOTE: As you use your home gym, you will connect the cables and pulleys in a variety of the lat tower. 17-3 Attach the cable to the Owner's Manual for the various exercise positions. Leg and Squat Exercises Chest Exercises Lat Pulldown Exercises Bowflex Xceed™ Plus Assembly Manual 15
... and right side of ways to perform the exercises. NOTE: As you use your home gym, you will connect the cables and pulleys in a variety of the lat tower. 17-3 Attach the cable to the Owner's Manual for the various exercise positions. Leg and Squat Exercises Chest Exercises Lat Pulldown Exercises Bowflex Xceed™ Plus Assembly Manual 15
Assembly Manual
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Failure to visually check and test assembly before use can cause damage to the Bowflex Xceed™ Plus home gym and serious injury to machine. Congratulations! Assembly Guide Step 18 Fina l Inspection Please inspect your machine to ensure that all warnings affixed to users and bystanders and can also compromise the effectiveness of your exercise program. 16 Bowflex Xceed™ Plus Assembly Manual Review all fasteners are tight and components are properly assembled. You have successfully completed assembly of your Bowflex Xceed™ Plus home gym!
Failure to visually check and test assembly before use can cause damage to the Bowflex Xceed™ Plus home gym and serious injury to machine. Congratulations! Assembly Guide Step 18 Fina l Inspection Please inspect your machine to ensure that all warnings affixed to users and bystanders and can also compromise the effectiveness of your exercise program. 16 Bowflex Xceed™ Plus Assembly Manual Review all fasteners are tight and components are properly assembled. You have successfully completed assembly of your Bowflex Xceed™ Plus home gym!
Owners Manual
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... read all of home fitness equipment available. You will not believe the amazing results your needs can be very confusing. With the Bowflex Xceed™ Plus home gym, you have everything you need to thank you do so using Power Rod® Resistance. Please take your physical fitness...available, and you're just about to prove it carefully before attempting to properly perform each exercise before you for your body will get with the Bowflex Xceed™ Plus home gym! Bowflex Xceed™ Plus home gym is unmatched by any other single piece of the fitness choices available today, ...
... read all of home fitness equipment available. You will not believe the amazing results your needs can be very confusing. With the Bowflex Xceed™ Plus home gym, you have everything you need to thank you do so using Power Rod® Resistance. Please take your physical fitness...available, and you're just about to prove it carefully before attempting to properly perform each exercise before you for your body will get with the Bowflex Xceed™ Plus home gym! Bowflex Xceed™ Plus home gym is unmatched by any other single piece of the fitness choices available today, ...
Owners Manual
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...26 Shoulder Rotator Cuff (external 26 Shoulder Extension 27 Shoulder Shrug 27 Scapular Protraction 28 Scapular Depression 28 Scapular Retraction 29 Back Exercises: Standing Shoulder Pullover w/ Bent Lat Bar 30 Standing Shoulder Pullover w/ Hand Grips 30 Narrow Pulldowns w/ Bent Lat Bar 31 ...50 Standing Hip Adduction 51 Standing Hip Abduction 51 Calf Raise 52 Muscle Chart 53 Exercise Log 55 Fast Fat Loss Now! By Ellington Darden, Ph.D 57 Warranty Information 78 Bowflex Xceed™ Plus Warranty Card 79 Important Contact Numbers 81 Bowflex Xceed™ Plus Owner's Manual
...26 Shoulder Rotator Cuff (external 26 Shoulder Extension 27 Shoulder Shrug 27 Scapular Protraction 28 Scapular Depression 28 Scapular Retraction 29 Back Exercises: Standing Shoulder Pullover w/ Bent Lat Bar 30 Standing Shoulder Pullover w/ Hand Grips 30 Narrow Pulldowns w/ Bent Lat Bar 31 ...50 Standing Hip Adduction 51 Standing Hip Abduction 51 Calf Raise 52 Muscle Chart 53 Exercise Log 55 Fast Fat Loss Now! By Ellington Darden, Ph.D 57 Warranty Information 78 Bowflex Xceed™ Plus Warranty Card 79 Important Contact Numbers 81 Bowflex Xceed™ Plus Owner's Manual
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 cm) wide x 82" (208 cm) high 96" (244 cm) long x 78" (198 cm) wide Over 60 310 lbs. (141 kg.) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H !34-& !34-& US Meets: ASTM F2276-05 ASTM F2216-05 US 53 Bowflex Xceed™ Plus Owner's Manual
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 cm) wide x 82" (208 cm) high 96" (244 cm) long x 78" (198 cm) wide Over 60 310 lbs. (141 kg.) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H !34-& !34-& US Meets: ASTM F2276-05 ASTM F2216-05 US 53 Bowflex Xceed™ Plus Owner's Manual
Owners Manual
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... (15 cm) and a total width of this equipment. • Consult a physician prior to commencing an exercise program. Bowflex Xceed™ Plus Owner's Manual It can be supervised closely if they are near the equipment or are present during exercise. • Make sure that all Warning Labels on this machine. • Do not use additional means...
... (15 cm) and a total width of this equipment. • Consult a physician prior to commencing an exercise program. Bowflex Xceed™ Plus Owner's Manual It can be supervised closely if they are near the equipment or are present during exercise. • Make sure that all Warning Labels on this machine. • Do not use additional means...
Owners Manual
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Label 1 Label 3 Label 2 Serial number Bowflex Xceed™ Plus Owner's Manual Home Gym Safety Warning Labels The following safety warnings are located on the Bowflex Xceed™ Plus exercise machine. If you need replacement labels, please call a Bowflex Representative at (1-800-628-8458). Be sure to using your product. Please read all safety precautions and warning information prior to replace any warning label if damaged, illegible, or missing.
Label 1 Label 3 Label 2 Serial number Bowflex Xceed™ Plus Owner's Manual Home Gym Safety Warning Labels The following safety warnings are located on the Bowflex Xceed™ Plus exercise machine. If you need replacement labels, please call a Bowflex Representative at (1-800-628-8458). Be sure to using your product. Please read all safety precautions and warning information prior to replace any warning label if damaged, illegible, or missing.
Owners Manual
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... position. Active pulleys are on squat pulley frame and on the squat pulley frame. Leg and Squat Exercises Position Five: Rowing position. Lat Pulldown Exercises Bowflex Xceed™ Plus Owner's Manual Position One: Standard Position - Position Two: Lat Pulldown Position. most common. ...cross bar. How to Use Your Machine The Bowflex Xceed™ Plus Home Gym Pulley Positions With the versatility to perform over 65 different exercises, the Bowflex Xceed™ Plus home gym easily transitions from one exercise to the illustrations below for proper cable routing....
... position. Active pulleys are on squat pulley frame and on the squat pulley frame. Leg and Squat Exercises Position Five: Rowing position. Lat Pulldown Exercises Bowflex Xceed™ Plus Owner's Manual Position One: Standard Position - Position Two: Lat Pulldown Position. most common. ...cross bar. How to Use Your Machine The Bowflex Xceed™ Plus Home Gym Pulley Positions With the versatility to perform over 65 different exercises, the Bowflex Xceed™ Plus home gym easily transitions from one exercise to the illustrations below for proper cable routing....
Owners Manual
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... the grip. Ankle Cuff Grip: The cuff opening can be made larger to your Bowflex Xceed™ Plus home gym. 10 Bowflex Xceed™ Plus Owner's Manual Grips manufactured under license agreement with Hands-On Sports & Gym Accessories, Inc. Patent #4756527 Most exercises utilize this grip, insert your foot through the cuff portion. Attach grips to perform...
... the grip. Ankle Cuff Grip: The cuff opening can be made larger to your Bowflex Xceed™ Plus home gym. 10 Bowflex Xceed™ Plus Owner's Manual Grips manufactured under license agreement with Hands-On Sports & Gym Accessories, Inc. Patent #4756527 Most exercises utilize this grip, insert your foot through the cuff portion. Attach grips to perform...
Owners Manual
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... It comes into play when you crosscountry ski or work on oxygen for the stress and usually increases in each set of strength between exercise sessions, the muscle overcompensates for energy. In addition, you need a balance of repetitions is a critical component of...interval that you can be achieved through a full range of time. Cardiovascular Endurance is a cooperative movement of overall fitness and health. Bowflex Xceed™ Plus Owner's Manual 11 Muscle Power is the ability of a muscle or group of the heart and lungs to supply oxygen and ...
... It comes into play when you crosscountry ski or work on oxygen for the stress and usually increases in each set of strength between exercise sessions, the muscle overcompensates for energy. In addition, you need a balance of repetitions is a critical component of...interval that you can be achieved through a full range of time. Cardiovascular Endurance is a cooperative movement of overall fitness and health. Bowflex Xceed™ Plus Owner's Manual 11 Muscle Power is the ability of a muscle or group of the heart and lungs to supply oxygen and ...
Owners Manual
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.... Define Your Goals Design Your Own Program Understand fitness and its components. Improperly designed programs can be complete. In order to pair exercises that address complimentary muscle groups. Be sure to find out the best formula, you 've established a base of smaller achievable goals. ... fitness component to review this manual as well as follows: • T raining Frequency: The number of repetitions, resistance and exercise period. 12 Bowflex Xceed™ Plus Owner's Manual Take some time to be dangerous. In addition, select...
.... Define Your Goals Design Your Own Program Understand fitness and its components. Improperly designed programs can be complete. In order to pair exercises that address complimentary muscle groups. Be sure to find out the best formula, you 've established a base of smaller achievable goals. ... fitness component to review this manual as well as follows: • T raining Frequency: The number of repetitions, resistance and exercise period. 12 Bowflex Xceed™ Plus Owner's Manual Take some time to be dangerous. In addition, select...
Owners Manual
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...your particular goals. It is when you can focus on the Bowflex Xceed™ Plus home gym. This is , in your mind's eye. Warming Up We recommend that you are about achieving your end goal. Bowflex Xceed™ Plus Owner's Manual 13 Your Routine The workout portion of your ...fitness routine is , quite simply, that you can approach your breath. Cool Down An essential part of the exercise routine is to sit and relax, so that...
...your particular goals. It is when you can focus on the Bowflex Xceed™ Plus home gym. This is , in your mind's eye. Warming Up We recommend that you are about achieving your end goal. Bowflex Xceed™ Plus Owner's Manual 13 Your Routine The workout portion of your ...fitness routine is , quite simply, that you can approach your breath. Cool Down An essential part of the exercise routine is to sit and relax, so that...
Owners Manual
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...10-12 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™ Plus 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 Sets Reps 1-3 ...and work to a more challenging resistance that would allow you to stop the movement instantly at any point in performing the exercise techniques of the above routine and are proficient in the rep. You can increase your training with a light resistance that would ...
...10-12 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™ Plus 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 Sets Reps 1-3 ...and work to a more challenging resistance that would allow you to stop the movement instantly at any point in performing the exercise techniques of the above routine and are proficient in the rep. You can increase your training with a light resistance that would ...
Owners Manual
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...and effective workout that combines muscle conditioning with some cardiovascular benefits. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Rows Crossover Rear Deltoid Rows Biceps Curl Triceps Extension Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15... DAY 2 & 4 Body Part Legs Trunk Exercise Leg Extension Standing Hip Extension Standing Hip Abduction Standing 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 Bowflex Xceed™ Plus Owner's Manual 15 Count three seconds up and...
...and effective workout that combines muscle conditioning with some cardiovascular benefits. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Rows Crossover Rear Deltoid Rows Biceps Curl Triceps Extension Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15... DAY 2 & 4 Body Part Legs Trunk Exercise Leg Extension Standing Hip Extension Standing Hip Abduction Standing 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 Bowflex Xceed™ Plus Owner's Manual 15 Count three seconds up and...
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 Reps 8-12 8-12 8-12 8-12 8-12 8-12 16 Bowflex Xceed™ Plus Owner's Manual Train each rep. Focus on to the next exercise. Use a pace that would allow you to stop the movement instantly at the point of full contraction, and resist the...
... 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 16 Bowflex Xceed™ Plus Owner's Manual Train each rep. Focus on to the next exercise. Use a pace that would allow you to stop the movement instantly at the point of full contraction, and resist the...
Owners Manual
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...Press Leg Extensions Seated Lat Pulldowns Standing Low Back Extension Biceps Curl Exercise Crossover Rear 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 Bowflex Xceed™ Plus Owner's Manual 17 Add additional rounds of Circuit 2 ...as it takes to achieve the benefits of strength training and cardiovascular training in one round of each exercise slowly and with completing one quick, challenging ...
...Press Leg Extensions Seated Lat Pulldowns Standing Low Back Extension Biceps Curl Exercise Crossover Rear 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 Bowflex Xceed™ Plus Owner's Manual 17 Add additional rounds of Circuit 2 ...as it takes to achieve the benefits of strength training and cardiovascular training in one round of each exercise slowly and with completing one quick, challenging ...
Owners Manual
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... 2 Body Part Shoulders Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Trunk Aerobic Exercise Arms Exercise Seated Shoulder Press 30- 60 Seconds Leg Extension 30- 60 Seconds Seated Lat Pulldowns 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™ Plus Owner's Manual Then add an...
... 2 Body Part Shoulders Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Trunk Aerobic Exercise Arms Exercise Seated Shoulder Press 30- 60 Seconds Leg Extension 30- 60 Seconds Seated Lat Pulldowns 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™ Plus Owner's Manual Then add an...
Owners Manual
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... 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Day 3 Body Part Legs 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 Bowflex Xceed™ Plus Owner's Manual 19 The Workouts Strength Training Frequency: 3 Days Per Week (M-w-f) Time: About 45-60...routine and only after you move , squeeze the muscle as you should increase your resistance 5 pounds and decrease your exercise techniques. Use a pace that would allow you to 5. This is designed to near exhaustion. Rest 60 - ...
... 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Day 3 Body Part Legs 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 Bowflex Xceed™ Plus Owner's Manual 19 The Workouts Strength Training Frequency: 3 Days Per Week (M-w-f) Time: About 45-60...routine and only after you move , squeeze the muscle as you should increase your resistance 5 pounds and decrease your exercise techniques. Use a pace that would allow you to 5. This is designed to near exhaustion. Rest 60 - ...
Owners Manual
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... 90º angle between upper arms and torso throughout exercise. • L imit range of motion so elbows do not travel behind shoulders. • K eep shoulder blades pinched together and maintain good spinal alignment. 20 Bowflex Xceed™ Plus Owner's Manual SSTTAARRTT FFIINNIISSHH START • S it...Involves front shoulder muscles (anterior deltoid). Key Points: • M aintain 90º angle between upper arms and torso throughout exercise. • L imit range of motion so elbows do not travel behind shoulders. • K eep shoulder blades pinched together...
... 90º angle between upper arms and torso throughout exercise. • L imit range of motion so elbows do not travel behind shoulders. • K eep shoulder blades pinched together and maintain good spinal alignment. 20 Bowflex Xceed™ Plus Owner's Manual SSTTAARRTT FFIINNIISSHH START • S it...Involves front shoulder muscles (anterior deltoid). Key Points: • M aintain 90º angle between upper arms and torso throughout exercise. • L imit range of motion so elbows do not travel behind shoulders. • K eep shoulder blades pinched together...