Assembly Manual
Page 5
...Righty tighty, lefty loosey." Allow a minimum of 3.0 ft (0.9 m) free space in front of the Bowflex Xceed™ home gym quick and easy. When tightening a locknut on a bolt, use a combination wrench to... left to loosen. Costco_BFX_Xceed_AM_RevB 082206.indd 5 Bowflex Xceed™ Assembly Manual 3 8/23/2006 3:29:55 PM To make your Bowflex Xceed™ home gym. As a general rule, and for...Assemble Please take the time to read the assembly instructions for that it is on your Bowflex Xceed™ home gym is fastened securely. 3. Select where you need for all assembly ...
...Righty tighty, lefty loosey." Allow a minimum of 3.0 ft (0.9 m) free space in front of the Bowflex Xceed™ home gym quick and easy. When tightening a locknut on a bolt, use a combination wrench to... left to loosen. Costco_BFX_Xceed_AM_RevB 082206.indd 5 Bowflex Xceed™ Assembly Manual 3 8/23/2006 3:29:55 PM To make your Bowflex Xceed™ home gym. As a general rule, and for...Assemble Please take the time to read the assembly instructions for that it is on your Bowflex Xceed™ home gym is fastened securely. 3. Select where you need for all assembly ...
Assembly Manual
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... 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 Costco_BFX_Xceed_AM_RevB 082206.indd 7 Bowflex Xceed™ Assembly Manual 5 8/23/2006 3:30:07 PM
... 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 Costco_BFX_Xceed_AM_RevB 082206.indd 7 Bowflex Xceed™ Assembly Manual 5 8/23/2006 3:30:07 PM
Assembly Manual
Page 12
... holes in the Lower Lat Tower Assembly and secure using threaded studs, washers and nuts as shown. Slider Pulley w/ Cable Assembly Cap Screw Slider Pulley w/ Cable Assembly Cap Screw 10 Bowflex Xceed™ Assembly Manual Costco_BFX_Xceed_AM_RevB 082206.indd 12 8/23/2006 3:30:26 PM Nylock Nuts Flat Washers Flat Washers Threaded...
... holes in the Lower Lat Tower Assembly and secure using threaded studs, washers and nuts as shown. Slider Pulley w/ Cable Assembly Cap Screw Slider Pulley w/ Cable Assembly Cap Screw 10 Bowflex Xceed™ Assembly Manual Costco_BFX_Xceed_AM_RevB 082206.indd 12 8/23/2006 3:30:26 PM Nylock Nuts Flat Washers Flat Washers Threaded...
Assembly Manual
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...also compromise the effectiveness of the lat tower. 17-3 Attach the cable to perform the exercises. You have successfully completed assembly of ways to the home gym following the routing for information on using the Bowflex Xceed™ home gym.. Review all fasteners are tight and components are... properly assembled. NOTE: As you will connect the cables and pulleys in a variety of your machine to ensure that all warnings ...
...also compromise the effectiveness of the lat tower. 17-3 Attach the cable to perform the exercises. You have successfully completed assembly of ways to the home gym following the routing for information on using the Bowflex Xceed™ home gym.. Review all fasteners are tight and components are... properly assembled. NOTE: As you will connect the cables and pulleys in a variety of your machine to ensure that all warnings ...
Owners Manual
Page 5
Children must be hazardous to Cables and Belts and their connections. Keep third parties out of this area when the machine is correctly attached to increase the resistance (lifting load) of ... could result in front of the machine. Allow a minimum of 3.0 ft (0.9 m) free space in personal injury or loss of 6.5 ft (2.0 m). Costco_BFX_Xceed_OM_FINAL_print.indd 5 Bowflex Xceed™ Owner's Manual 3 8/16/2006 3:39:49 PM Use Caution. PRIOR TO USING THIS EQUIPMENT, OBSERVE THE FOLLOWING WARNINGS • Read and understand the Owners...
Children must be hazardous to Cables and Belts and their connections. Keep third parties out of this area when the machine is correctly attached to increase the resistance (lifting load) of ... could result in front of the machine. Allow a minimum of 3.0 ft (0.9 m) free space in personal injury or loss of 6.5 ft (2.0 m). Costco_BFX_Xceed_OM_FINAL_print.indd 5 Bowflex Xceed™ Owner's Manual 3 8/16/2006 3:39:49 PM Use Caution. PRIOR TO USING THIS EQUIPMENT, OBSERVE THE FOLLOWING WARNINGS • Read and understand the Owners...
Owners Manual
Page 8
Get to Know Your Machine Pulley Upper Lat Tower Power Rod® Resistance Rods Rod Hook Cable Hand Grip Rod Box Lower Pulley/ Squat Station 6 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 8 50" Bent Lat Bar Rod Caps Center Cross Bar Seat Back Pad Seat Leg Attachment Base Frame Platform 8/16/2006 3:39:51 PM
Get to Know Your Machine Pulley Upper Lat Tower Power Rod® Resistance Rods Rod Hook Cable Hand Grip Rod Box Lower Pulley/ Squat Station 6 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 8 50" Bent Lat Bar Rod Caps Center Cross Bar Seat Back Pad Seat Leg Attachment Base Frame Platform 8/16/2006 3:39:51 PM
Owners Manual
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... grips through that rod cap. Hooking Power Rod® Resistance Rods to the Cables When You Are Not Using Your Bowflex Xceed™ Home Gym Disconnect the cables from a special composite material. Stand off to one rod or several rods in combination, to create your desired resistance level. ...Your rods are not using your Bowflex Xceed™ home gym. You may use one side when...
... grips through that rod cap. Hooking Power Rod® Resistance Rods to the Cables When You Are Not Using Your Bowflex Xceed™ Home Gym Disconnect the cables from a special composite material. Stand off to one rod or several rods in combination, to create your desired resistance level. ...Your rods are not using your Bowflex Xceed™ home gym. You may use one side when...
Owners Manual
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.... Position Two: Lat Pulldown Position. How to Use Your Machine The Bowflex Xceed™ Home Gym Pulley Positions With the versatility to perform over 65 different exercises, the Bowflex Xceed™ home gym easily transitions from one exercise to the illustrations below for proper cable routing. Chest Exercises Position Three (optional): Leg Extension Position. Active...
.... Position Two: Lat Pulldown Position. How to Use Your Machine The Bowflex Xceed™ Home Gym Pulley Positions With the versatility to perform over 65 different exercises, the Bowflex Xceed™ home gym easily transitions from one exercise to the illustrations below for proper cable routing. Chest Exercises Position Three (optional): Leg Extension Position. Active...
Owners Manual
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...The safety and integrity designed into a machine can make the bench too "slick." It 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 use . If you... damage and repaired. Clean the bench with a non-abrasive household cleaner after each use automotive cleaner, which can only be used to cables, straps, or harness and their connections. Do not use . Worn or damaged components shall be replaced immediately or the equipment removed from...
...The safety and integrity designed into a machine can make the bench too "slick." It 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 use . If you... damage and repaired. Clean the bench with a non-abrasive household cleaner after each use automotive cleaner, which can only be used to cables, straps, or harness and their connections. Do not use . Worn or damaged components shall be replaced immediately or the equipment removed from...
Owners Manual
Page 12
..., make sure that all fasteners are in place and tightened. • Make sure that the Leg Extension's cables 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 when not in your...Grasp the handle and cuff together to form a grip without inserting your Bowflex Xceed™ home gym. Leg Extension Designed to add more effectiveness to all fasteners are securely fastened to the regular Bowflex Xceed™ home gym cables. • Always use the Lock Knob to secure the attachment to your...
..., make sure that all fasteners are in place and tightened. • Make sure that the Leg Extension's cables 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 when not in your...Grasp the handle and cuff together to form a grip without inserting your Bowflex Xceed™ home gym. Leg Extension Designed to add more effectiveness to all fasteners are securely fastened to the regular Bowflex Xceed™ home gym cables. • Always use the Lock Knob to secure the attachment to your...
Owners Manual
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...shoulder blades pinched together and maintain good spinal alignment. 20 Bowflex Xceed™ Owner's Manual SSTTAARRTT FFIINNIISSHH START • Sit and grasp hand grips. • Straighten arms to start position with cables, palms facing down and wrists straight. • Raise chest and pinch ...The pulleys should be in the wide position. ACTION • Slowly move elbows out, simultaneously bending arms, keeping forearms in line with cables. • Stop when upper arms are straight out in a slightly bent position throughout movement. • Stop when upper arms are ...
...shoulder blades pinched together and maintain good spinal alignment. 20 Bowflex Xceed™ Owner's Manual SSTTAARRTT FFIINNIISSHH START • Sit and grasp hand grips. • Straighten arms to start position with cables, palms facing down and wrists straight. • Raise chest and pinch ...The pulleys should be in the wide position. ACTION • Slowly move elbows out, simultaneously bending arms, keeping forearms in line with cables. • Stop when upper arms are straight out in a slightly bent position throughout movement. • Stop when upper arms are ...
Owners Manual
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...muscles (pectoralis major), especially upper portion. wide position Before You Begin: Remove Leg Extension and adjust seat height. Bowflex Xceed™ Owner's Manual 21 Costco_BFX_Xceed_OM_FINAL_print.indd 23 8/16/2006 3:40:07 PM Also involves front shoulder muscles (anterior deltoid) and ...front shoulder muscles (anterior deltoid) and triceps. ACTION • Slowly move elbows outward, simultaneously bending arms, keeping forearms in line with cables. Key Points: • Maintain 90º angle between upper arms and torso at the bottom of the motion, and slightly less...
...muscles (pectoralis major), especially upper portion. wide position Before You Begin: Remove Leg Extension and adjust seat height. Bowflex Xceed™ Owner's Manual 21 Costco_BFX_Xceed_OM_FINAL_print.indd 23 8/16/2006 3:40:07 PM Also involves front shoulder muscles (anterior deltoid) and ...front shoulder muscles (anterior deltoid) and triceps. ACTION • Slowly move elbows outward, simultaneously bending arms, keeping forearms in line with cables. Key Points: • Maintain 90º angle between upper arms and torso at the bottom of the motion, and slightly less...
Owners Manual
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... 24 8/16/2006 3:40:10 PM Position: Standing - ACTION • Maintaining the same slight bend in arms, move elbows out and back, crossing cables as you pull arms back. • Keep a 90º angle between upper arms and sides of torso. • Move until arms are in ...angle between upper arms and sides of torso throughout exercise. • Keep shoulder blades pinched together and maintain good spinal alignment. 22 Bowflex Xceed™ Owner's Manual START FINISH START • Stand on platform. • Grasp hand grips with palms facing floor and arms nearly straight...
... 24 8/16/2006 3:40:10 PM Position: Standing - ACTION • Maintaining the same slight bend in arms, move elbows out and back, crossing cables as you pull arms back. • Keep a 90º angle between upper arms and sides of torso. • Move until arms are in ...angle between upper arms and sides of torso throughout exercise. • Keep shoulder blades pinched together and maintain good spinal alignment. 22 Bowflex Xceed™ Owner's Manual START FINISH START • Stand on platform. • Grasp hand grips with palms facing floor and arms nearly straight...
Owners Manual
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... together. Keep rear shoulder muscles tightened during entire motion. Crossover High Rear Deltoid Rows - Costco_BFX_Xceed_OM_FINAL_print.indd 25 Bowflex Xceed™ Owner's Manual 23 8/16/2006 3:40:14 PM Center Cross Bar Pulleys should be in direction of torso. •... stabilization. Keep rear shoulder muscles tightened. Shoulder Exercises Crossover Rear Deltoid Rows - START FINISH START • Stand on top of cables. • Move until elbows are slightly behind shoulders, then slowly reverse motion. Elbow Flexion Muscles worked: Back portion of shoulder ...
... together. Keep rear shoulder muscles tightened during entire motion. Crossover High Rear Deltoid Rows - Costco_BFX_Xceed_OM_FINAL_print.indd 25 Bowflex Xceed™ Owner's Manual 23 8/16/2006 3:40:14 PM Center Cross Bar Pulleys should be in direction of torso. •... stabilization. Keep rear shoulder muscles tightened. Shoulder Exercises Crossover Rear Deltoid Rows - START FINISH START • Stand on top of cables. • Move until elbows are slightly behind shoulders, then slowly reverse motion. Elbow Flexion Muscles worked: Back portion of shoulder ...
Owners Manual
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...Muscles worked: Side shoulder muscles (middle deltoids), top muscle of rotator cuff (supraspinatus) and upper trapezius muscles. Grasp hand grips with cables. • Elevate shoulders slightly toward back of head. facing outward Accessory: Hand Grips over forearms until grip is cradled in elbow....You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move trunk. 24 Bowflex Xceed™ Owner's Manual START FINISH START • Slide hand grips over elbows Pulleys: Squat Pulley Frame - Position: Standing - Costco_BFX_Xceed_OM_FINAL_print...
...Muscles worked: Side shoulder muscles (middle deltoids), top muscle of rotator cuff (supraspinatus) and upper trapezius muscles. Grasp hand grips with cables. • Elevate shoulders slightly toward back of head. facing outward Accessory: Hand Grips over forearms until grip is cradled in elbow....You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move trunk. 24 Bowflex Xceed™ Owner's Manual START FINISH START • Slide hand grips over elbows Pulleys: Squat Pulley Frame - Position: Standing - Costco_BFX_Xceed_OM_FINAL_print...
Owners Manual
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... • Rotate forearm away from rods, reach across body, grasp hand grip nearest you to perform 12-15 reps. 26 Bowflex Xceed™ Owner's Manual START FINISH START • Stand on platform with arm closest to machine and draw upper arm into side. Try for pure...Maintain good spinal alignment. • Grasp hand grip with one side toward abdomen, keeping elbow by side. • Slowly return to eliminate slack in cables. Maintain good spinal alignment. • Using arm furthest from abdomen and out to side, keeping elbow/upper arm by side. • Slowly return...
... • Rotate forearm away from rods, reach across body, grasp hand grip nearest you to perform 12-15 reps. 26 Bowflex Xceed™ Owner's Manual START FINISH START • Stand on platform with arm closest to machine and draw upper arm into side. Try for pure...Maintain good spinal alignment. • Grasp hand grip with one side toward abdomen, keeping elbow by side. • Slowly return to eliminate slack in cables. Maintain good spinal alignment. • Using arm furthest from abdomen and out to side, keeping elbow/upper arm by side. • Slowly return...
Owners Manual
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...: • Do not lose spinal alignment, keep chest lifted. START FINISH START • Sit grasp hand grips. • Lie head back on the side of cables, slowly move shoulder blades. Key Points: • Maintain a 90º angle between upper arms and torso throughout the exercise. • Keep elbows straight. • Do...the motion. Position: Seated - ACTION • Keeping arms straight, slide shoulder blades toward hips. • When shoulder blades are in shoulder. 28 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 30 8/16/2006 3:40:28 PM
...: • Do not lose spinal alignment, keep chest lifted. START FINISH START • Sit grasp hand grips. • Lie head back on the side of cables, slowly move shoulder blades. Key Points: • Maintain a 90º angle between upper arms and torso throughout the exercise. • Keep elbows straight. • Do...the motion. Position: Seated - ACTION • Keeping arms straight, slide shoulder blades toward hips. • When shoulder blades are in shoulder. 28 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 30 8/16/2006 3:40:28 PM
Owners Manual
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...and shoulder blades to move up fully, without relaxing muscles. Shoulder Extension (with arms extending up. Also involves biceps group. Bowflex Xceed™ Owner's Manual 31 Costco_BFX_Xceed_OM_FINAL_print.indd 33 8/16/2006 3:40:37 PM Position: Seated - ACTION • Pull shoulder blades down and ... • Do not lose spinal alignment. • Keep lats tightened throughout entire motion. You may position hips under pulleys and sit upright with cables (not forward). • Slowly return to front, and then in, toward sides of body. • At end of motion, arms should ...
...and shoulder blades to move up fully, without relaxing muscles. Shoulder Extension (with arms extending up. Also involves biceps group. Bowflex Xceed™ Owner's Manual 31 Costco_BFX_Xceed_OM_FINAL_print.indd 33 8/16/2006 3:40:37 PM Position: Seated - ACTION • Pull shoulder blades down and ... • Do not lose spinal alignment. • Keep lats tightened throughout entire motion. You may position hips under pulleys and sit upright with cables (not forward). • Slowly return to front, and then in, toward sides of body. • At end of motion, arms should ...
Owners Manual
Page 35
...of platform, bend knees comfortably. • Sit up the large pulling muscles of each other . • Place heels against end of cable. • Slowly return to start position. START FINISH START • Cross arms and grasp hand grips (right grip in direction of ... knees comfortably. • Sit up large pulling muscles of each other . • Place heels against end of cable. • Slowly return to start position. Bowflex Xceed™ Owner's Manual 33 Costco_BFX_Xceed_OM_FINAL_print.indd 35 8/16/2006 3:40:43 PM ACTION • Pinch shoulder blades together...
...of platform, bend knees comfortably. • Sit up the large pulling muscles of each other . • Place heels against end of cable. • Slowly return to start position. START FINISH START • Cross arms and grasp hand grips (right grip in direction of ... knees comfortably. • Sit up large pulling muscles of each other . • Place heels against end of cable. • Slowly return to start position. Bowflex Xceed™ Owner's Manual 33 Costco_BFX_Xceed_OM_FINAL_print.indd 35 8/16/2006 3:40:43 PM ACTION • Pinch shoulder blades together...
Owners Manual
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... Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep lats tightened throughout entire motion. 34 Bowflex Xceed™ Owner's Manual START FINISH START • Grasp hand grips with an underhand grip, at a comfortable width, then sit on seat. ...Accessory: Hand Grips Pulleys: Squat Pulley Frame - You may not be touching sides), shoulder blades fully depressed towards hips and forearms in the cables. Reverse Grip Pulldowns - Also involves biceps group. standard position Before You Begin: Remove Seat and Leg Extension Key Points: • Keep ...
... Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep lats tightened throughout entire motion. 34 Bowflex Xceed™ Owner's Manual START FINISH START • Grasp hand grips with an underhand grip, at a comfortable width, then sit on seat. ...Accessory: Hand Grips Pulleys: Squat Pulley Frame - You may not be touching sides), shoulder blades fully depressed towards hips and forearms in the cables. Reverse Grip Pulldowns - Also involves biceps group. standard position Before You Begin: Remove Seat and Leg Extension Key Points: • Keep ...