Assembly Manual
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... Table of the Bowflex Xceed™ home gym. Before assembling your Bowflex Xceed™ home gym refer to use your Bowflex Xceed™ home gym please read the Assembly Manual and follow the Important Safety Precautions. For information on your commitment to fitness and your purchase of Contents Specifications / Approvals 1 Important Safety Precautions 2 Getting To Know Your Machine 3 Parts Reference Guide 4 Hardware Guide 6 Assembly Guide 7-15 Costco_BFX_Xceed_AM_RevB...
... Table of the Bowflex Xceed™ home gym. Before assembling your Bowflex Xceed™ home gym refer to use your Bowflex Xceed™ home gym please read the Assembly Manual and follow the Important Safety Precautions. For information on your commitment to fitness and your purchase of Contents Specifications / Approvals 1 Important Safety Precautions 2 Getting To Know Your Machine 3 Parts Reference Guide 4 Hardware Guide 6 Assembly Guide 7-15 Costco_BFX_Xceed_AM_RevB...
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 ....) 300 lbs. (136 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 cm) wide x 82" (208 cm) high 96" (244 cm) long x 78" (198 cm) wide Over ....) 300 lbs. (136 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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...;ex Xceed™ Assembly Manual 3 8/23/2006 3:29:55 PM Select where you need for each process and save yourself extra time and effort. 1. When attaching two pieces, gently lift and look through the bolt holes to help guide the bolt through the holes. 4. Basic Assembly Principles Here are going to locate your Bowflex Xceed™ home gym, turn bolts or nuts toward the right to tighten...
...;ex Xceed™ Assembly Manual 3 8/23/2006 3:29:55 PM Select where you need for each process and save yourself extra time and effort. 1. When attaching two pieces, gently lift and look through the bolt holes to help guide the bolt through the holes. 4. Basic Assembly Principles Here are going to locate your Bowflex Xceed™ home gym, turn bolts or nuts toward the right to tighten...
Assembly Manual
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Parts Reference Guide Leg Extension Attachment The Leg Extension Attachment has the parts shown here. � � � 4 Bowflex Xceed™ Assembly Manual Costco_BFX_Xceed_AM_RevB 082206.indd 6 8/23/2006 3:29:57 PM
Parts Reference Guide Leg Extension Attachment The Leg Extension Attachment has the parts shown here. � � � 4 Bowflex Xceed™ Assembly Manual Costco_BFX_Xceed_AM_RevB 082206.indd 6 8/23/2006 3:29:57 PM
Assembly Manual
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... Frame Rail Rear Cross Member Lower Lat Tower Frame Rod Box w/ Rods Seat Support Rail Squat Pulley Frame Left Pulley Arm Right Pulley Arm Seat Backbone Seat Back Seat Bottom Upper Lat Tower Lat Cross Bar with Pulleys 2 Hand Grips 50" Bent Lat Bar Squat Bar 2 Squat Straps 8 Snap Hooks Abdominal Crunch Shoulder Harness 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...
... Frame Rail Rear Cross Member Lower Lat Tower Frame Rod Box w/ Rods Seat Support Rail Squat Pulley Frame Left Pulley Arm Right Pulley Arm Seat Backbone Seat Back Seat Bottom Upper Lat Tower Lat Cross Bar with Pulleys 2 Hand Grips 50" Bent Lat Bar Squat Bar 2 Squat Straps 8 Snap Hooks Abdominal Crunch Shoulder Harness 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...
Assembly Manual
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... tighten screws at this time. Finger tighten screws at this time. Assembly Guide Step 3 Install Lower Lat Tower Assembly Parts: • Lower Lat Tower Assembly • Base Frame Assembly Hardware: • 2 Button Head Screws (3/8" X 3/4") • 2 Flat Washers (3/8") Tool: 7/32" Hex Wrench 3-1 Align the Lower Lat Tower Assembly over the Base Frame. Secure using screws and washers as shown. Push the bottom of the Lower Lat Tower onto the connector of the Seat Support Rail onto the Lower Lat Tower Assembly...
... tighten screws at this time. Finger tighten screws at this time. Assembly Guide Step 3 Install Lower Lat Tower Assembly Parts: • Lower Lat Tower Assembly • Base Frame Assembly Hardware: • 2 Button Head Screws (3/8" X 3/4") • 2 Flat Washers (3/8") Tool: 7/32" Hex Wrench 3-1 Align the Lower Lat Tower Assembly over the Base Frame. Secure using screws and washers as shown. Push the bottom of the Lower Lat Tower onto the connector of the Seat Support Rail onto the Lower Lat Tower Assembly...
Assembly Manual
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... Washers Button Head Screws Step 14 Upper Lat Tower Assembly Parts: • Upper Lat Tower • Lat Cross Bar Hardware: • 2 Button Head Screws (3/8" X 3") • 2 Washers (3/8") • 2 Nylock Nuts (3/8") Tool: 7/32" Hex Wrench and Adjustable Wrench 14-1 Align the two holes on the Lat Cross Bar with those on the Seat Support Rail. 13-2 Secure Seat Back Pad to the Seat Support Rail using washers and screws as shown. Assembly Guide Step 13 Install Seat Back Pad Seat Back...
... Washers Button Head Screws Step 14 Upper Lat Tower Assembly Parts: • Upper Lat Tower • Lat Cross Bar Hardware: • 2 Button Head Screws (3/8" X 3") • 2 Washers (3/8") • 2 Nylock Nuts (3/8") Tool: 7/32" Hex Wrench and Adjustable Wrench 14-1 Align the two holes on the Lat Cross Bar with those on the Seat Support Rail. 13-2 Secure Seat Back Pad to the Seat Support Rail using washers and screws as shown. Assembly Guide Step 13 Install Seat Back Pad Seat Back...
Assembly Manual
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... test assembly before use your Bowflex Xceed™ home gym! Bowflex Xceed™ Assembly Manual 15 Costco_BFX_Xceed_AM_RevB 082206.indd 17 8/23/2006 3:30:40 PM Review all fasteners are tight and components are properly assembled. Refer to the Owner's Manual for the various exercise positions. Assembly Guide Step 17 Connect Cables Parts: Completed Bowflex Xceed™ home gym Tool: Scissors or other cutting tool 17-1 Remove the wrapping from around the coiled cable and pulley attached to...
... test assembly before use your Bowflex Xceed™ home gym! Bowflex Xceed™ Assembly Manual 15 Costco_BFX_Xceed_AM_RevB 082206.indd 17 8/23/2006 3:30:40 PM Review all fasteners are tight and components are properly assembled. Refer to the Owner's Manual for the various exercise positions. Assembly Guide Step 17 Connect Cables Parts: Completed Bowflex Xceed™ home gym Tool: Scissors or other cutting tool 17-1 Remove the wrapping from around the coiled cable and pulley attached to...
Owners Manual
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... Darden, Ph.D 57 Bowflex Xceed™ Home Gym Warranty Card 77 Warranty Information 79 Important Contact Numbers 80 Bowflex Xceed™ Owner's Manual 1 Costco_BFX_Xceed_OM_FINAL_print.indd 3 8/16/2006 3:39:48 PM 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...
... Darden, Ph.D 57 Bowflex Xceed™ Home Gym Warranty Card 77 Warranty Information 79 Important Contact Numbers 80 Bowflex Xceed™ Owner's Manual 1 Costco_BFX_Xceed_OM_FINAL_print.indd 3 8/16/2006 3:39:48 PM 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...
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 ... lbs. (186 kg.) 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 cm) wide x 82" (208 cm) high 96" (244 cm) long x 78" (198 cm) wide Over ... lbs. (186 kg.) 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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... this area when the machine is for a User's Weight Limit of wear. Keep third parties out of 6.5 ft (2.0 m). Pay special attention to commencing an exercise program. contact Nautilus Customer Service. • This machine is correctly attached to increase the resistance (lifting load) of this equipment. • Consult a physician prior to Cables and Belts and their connections. Use Caution. PRIOR TO USING THIS EQUIPMENT, OBSERVE THE...
... this area when the machine is for a User's Weight Limit of wear. Keep third parties out of 6.5 ft (2.0 m). Pay special attention to commencing an exercise program. contact Nautilus Customer Service. • This machine is correctly attached to increase the resistance (lifting load) of this equipment. • Consult a physician prior to Cables and Belts and their connections. Use Caution. PRIOR TO USING THIS EQUIPMENT, OBSERVE THE...
Owners Manual
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... work " is resistance attached to it. Arch Cuff Grip: The cuff opening can also fit securely over the arch of your wrist, ankle, or instep. Place the harness on the bench. Safety: • Before using the Leg Extension, make sure that all fasteners are securely fastened to the regular Bowflex Xceed™ home gym cables. • Always use the bar holders to support the lat bar or remove the bar...
... work " is resistance attached to it. Arch Cuff Grip: The cuff opening can also fit securely over the arch of your wrist, ankle, or instep. Place the harness on the bench. Safety: • Before using the Leg Extension, make sure that all fasteners are securely fastened to the regular Bowflex Xceed™ home gym cables. • Always use the bar holders to support the lat bar or remove the bar...
Owners Manual
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... for energy. That's why it is a cooperative movement of exercise, either at a resistance - To develop muscle endurance, use low resistance and high repetitions - When training to achieve muscular power, pick a resistance that typically runs three times longer than speed when attempting to fatigue. The fat weight increases and the lean weight decreases. weak or stretched abdominals can be achieved through...
... for energy. That's why it is a cooperative movement of exercise, either at a resistance - To develop muscle endurance, use low resistance and high repetitions - When training to achieve muscular power, pick a resistance that typically runs three times longer than speed when attempting to fatigue. The fat weight increases and the lean weight decreases. weak or stretched abdominals can be achieved through...
Owners Manual
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... a cardiovascular fitness component to find out the best formula, you rest between workouts. Identify your cardiovascular component. Goals 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 So complement your own program there are critical to setbacks and discouragement. When designing your resistance training with...
... a cardiovascular fitness component to find out the best formula, you rest between workouts. Identify your cardiovascular component. Goals 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 So complement your own program there are critical to setbacks and discouragement. When designing your resistance training with...
Owners Manual
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..., squeeze the muscle as you move, cramp the muscle at any muscle group. Move slowly on to the next exercise. DAY 1 Body Part Chest Shoulders DAY 2 Body Part Back Arms DAY 3 Body Part Legs Trunk Exercise Sets Bench Press 2-4 Chest Fly 2-4 Seated Shoulder Press 2-4 Crossover Rear Deltoid Row 2-4 Lateral Shoulder Raise 2-4 Shoulder Shrug 2-4 Exercise Sets Seated Lat Row 2-4 Seated Lat Pulldowns 2-4 Biceps Curl 2-4 Reverse Curl 2-4 Triceps Pushdown 2-4 Triceps Extension 2-4 Exercise Sets Squat 2-4 Leg Extension 2-4 Standing Hip Extension 2-4 Standing...
..., squeeze the muscle as you move, cramp the muscle at any muscle group. Move slowly on to the next exercise. DAY 1 Body Part Chest Shoulders DAY 2 Body Part Back Arms DAY 3 Body Part Legs Trunk Exercise Sets Bench Press 2-4 Chest Fly 2-4 Seated Shoulder Press 2-4 Crossover Rear Deltoid Row 2-4 Lateral Shoulder Raise 2-4 Shoulder Shrug 2-4 Exercise Sets Seated Lat Row 2-4 Seated Lat Pulldowns 2-4 Biceps Curl 2-4 Reverse Curl 2-4 Triceps Pushdown 2-4 Triceps Extension 2-4 Exercise Sets Squat 2-4 Leg Extension 2-4 Standing Hip Extension 2-4 Standing...
Owners Manual
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... Reps 8-12 8-12 8-12 8-12 Circuit 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™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 20 8/16/2006 3:40...
... Reps 8-12 8-12 8-12 8-12 Circuit 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™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 20 8/16/2006 3:40...
Owners Manual
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... Press Chest Fly Seated Shoulder Press Crossover Rear Deltoid Rows Shoulder Shrug Sets Reps 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Day 2 Body Part Back Arms Exercise Seated Lat Row Seated Lat Pulldowns Biceps 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 Costco_BFX_Xceed_OM_FINAL_print.indd 21 Bowflex Xceed™ Owner's Manual...
... Press Chest Fly Seated Shoulder Press Crossover Rear Deltoid Rows Shoulder Shrug Sets Reps 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Day 2 Body Part Back Arms Exercise Seated Lat Row Seated Lat Pulldowns Biceps 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 Costco_BFX_Xceed_OM_FINAL_print.indd 21 Bowflex Xceed™ Owner's Manual...
Owners Manual
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... down toward legs. • End with arms by sides, pressing shoulder blades down , completely tightening lats. • Control the return to start position by slowly moving arms overhead and releasing shoulder blades. 30 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 32 8/16/2006 3:40:33 PM Standing Shoulder Pullover - facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension: Key Points: •...
... down toward legs. • End with arms by sides, pressing shoulder blades down , completely tightening lats. • Control the return to start position by slowly moving arms overhead and releasing shoulder blades. 30 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 32 8/16/2006 3:40:33 PM Standing Shoulder Pullover - facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension: Key Points: •...
Owners Manual
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.... • Raise chest and pinch shoulder blades together. Bowflex Xceed™ Owner's Manual 39 8/16/2006 3:41:04 PM Position: Seated - Bend elbow, moving hand in arcing motion across chest. • Stop motion when arm is straight, then slowly reverse arc motion until elbow is in front of arm near elbow, to move in arching motion above shoulders, directly in start position.
.... • Raise chest and pinch shoulder blades together. Bowflex Xceed™ Owner's Manual 39 8/16/2006 3:41:04 PM Position: Seated - Bend elbow, moving hand in arcing motion across chest. • Stop motion when arm is straight, then slowly reverse arc motion until elbow is in front of arm near elbow, to move in arching motion above shoulders, directly in start position.
Owners Manual
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... outward left or right Accessory: Hand Grips Pulleys: Center Cross Bar - ACTION • Tighten abs before you and eliminate uncontrolled momentum. • Caution: Do not use heavy resistance. Seated (Resisted) Oblique Abdominal Crunch Muscles worked: External obliques on resistance side and internal obliques on floor. standard position Before You Begin: Remove Leg Extension Key Points: • Allow exhalation up to maintain normal neck...
... outward left or right Accessory: Hand Grips Pulleys: Center Cross Bar - ACTION • Tighten abs before you and eliminate uncontrolled momentum. • Caution: Do not use heavy resistance. Seated (Resisted) Oblique Abdominal Crunch Muscles worked: External obliques on resistance side and internal obliques on floor. standard position Before You Begin: Remove Leg Extension Key Points: • Allow exhalation up to maintain normal neck...