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Assembly Manual - Page 2
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Specifications / Approvals 1 Important Safety Precautions 2 Getting To Know Your Machine 3 Parts Reference Guide 4 Hardware Guide 6 Assembly Guide 7-15
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8/23/2006 3:29:53 PM Congratulations on how to use your Bowflex Xceed™ home gym refer to fitness and your Bowflex Xceed™ home gym please read the Assembly Manual...
Assembly Manual - Page 6
Parts Reference Guide
Leg Extension Attachment The Leg Extension Attachment has the parts shown here. �
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4 Bowflex Xceed™ Assembly Manual
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Assembly Manual - Page 7
...
Tools Included: 2 Hex Wrenches
7/32" 3/16"
NOTE: Specifications Subject to Change Without Notice
Lock Knob
Leg Extension Backbone
Leg Extension Parts
2 Chrome Tubes (3/4")
4 Foam Rollers
4 End Caps (3/4") 2 Snap Hooks & 2 Cables
NOTE: Specifications Subject to Change Without Notice
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Bowflex Xceed™ Assembly Manual 5
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Assembly Manual - Page 8
... any hardware or department store.
• 7/16" Combination Wrench • 9/16" Combination Wrench • Adjustable Wrench • Socket Wrench Set • Phillips Screw Driver
• Flat Blade Screw Driver • Rubber Mallet • Utility Knife • Scissors • Allen wrenches (included)
(NOTE: Drawings not to complete the assembly of your Bowflex Xceed™ home gym.
Assembly Manual - Page 10
Assembly Guide
Step 3 Install Lower Lat Tower Assembly
Parts: •...Button Head Screw
Base Frame Assembly
Lower Lat Tower Assembly
Step 4 Install Seat Support Rail
Parts: • Seat Support Rail • Base Frame Assembly
Hardware: • 2 Button... Support Rail
Flat Washer
Button Head Screw
Button Head Screw
Flat Washer
8 Bowflex Xceed™ Assembly Manual
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Assembly Manual - Page 17
... to visually check and test assembly before use your home gym, you use can cause damage to the Bowflex Xceed™ home gym and serious injury to machine. Review all fasteners are tight and components are properly assembled. Assembly Guide
Step 17 Connect Cables
Parts: Completed Bowflex Xceed™ home gym
Tool: Scissors or other cutting tool
17-1 Remove the...
Owners Manual - Page 3
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 Upper / Lower Body 15 Body Building 16 Circuit Training Anaerobic / Cardiovascular 17 True Aerobic ...
Owners Manual - Page 9
... to create your Bowflex Xceed™ home gym. To Order Additional Sets of 50 lb....upgraded to one or two pair of 50 lb. (22.5 kg) rods, respectively. Use the rod binding strap included with a protective black rubber coating. Adjusting and Understanding the Resistance
The standard Bowflex Xceed™ home gym....indd 9
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Owners Manual - Page 10
... are on squat pulley frame and on the squat pulley frame. Leg and Squat Exercises
Position Five:
Rowing position.
The Bowflex Xceed® Home Gym Cable Routing
As you use to optimally perform your home gym, you will connect the cables and pulleys in a variety of ways to the five different pulley positions you will use your workout routine. Position Two...
Owners Manual - Page 11
... keep it looking new.
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Bowflex Xceed™ Owner's Manual 9
8/16/2006 3:39:59 PM Pay close attention to ensure that regular maintenance is the sole responsibility of Your Bowflex Xceed® Home Gym
Inspect your Bowflex Xceed™ home gym, please contact our Customer Service Department at 1-800-605-3369 or by mail to: Customer...
Owners Manual - Page 15
... Bowflex Xceed™ home gym.
Remember to have fun! It is when you are concentrating or exerting effort. Remember, make sure to gradually move yourself into a relaxed state. This is , in your mind's eye. Breathing
The most important part of breathing during the actual performance is to exertion. Cool Down
An essential part of the exercise routine...
Owners Manual - Page 16
...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 exercises. Then move to fatigue during each exercise. To do this "split system" routine...
Sets
Reps
1-3
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™ Owner's Manual
...
Owners Manual - Page 17
...: About 20 Minutes
This program provides you to stop the movement instantly at the point that combines muscle conditioning with a quick and effective workout that your normal routine. Perform all exercises to 2. 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...
Owners Manual - Page 18
... Bowflex Xceed™ Owner's Manual
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8/16/2006 3:40:02 PM Train each muscle group to failure before you move, squeeze the muscle as you move, cramp the muscle at any muscle group.
The Workouts
Body Building
Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes
Body building requires...
Owners Manual - Page 21
... Curl Reverse Curl Triceps Pushdown Triceps Extension
Sets
Reps
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
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Bowflex Xceed™ Owner's Manual 19
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