Assembly Manual
Page 2
.... Congratulations on how to use your Bowflex Xceed™ home gym refer 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 082206.indd 2 8/23/2006 3:29:53 PM Nautilus, Inc. 16400 S.E. Before assembling your Bowflex Xceed™ home gym please read the Assembly Manual...
.... Congratulations on how to use your Bowflex Xceed™ home gym refer 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 082206.indd 2 8/23/2006 3:29:53 PM Nautilus, Inc. 16400 S.E. Before assembling 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. � � � 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
Page 7
Base Frame Parts Reference Guide Left Frame Rail Right Frame Rail Rear Cross Member Lower Lat Tower Frame Rod Box w/ Rods Seat Support Rail Squat Pulley Frame Left ... 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 Caps (3/4") 2 Snap Hooks & 2 Cables NOTE: Specifications Subject to Change Without Notice Costco_BFX_Xceed_AM_RevB 082206.indd 7 Bowflex...
Base Frame Parts Reference Guide Left Frame Rail Right Frame Rail Rear Cross Member Lower Lat Tower Frame Rod Box w/ Rods Seat Support Rail Squat Pulley Frame Left ... 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 Caps (3/4") 2 Snap Hooks & 2 Cables NOTE: Specifications Subject to Change Without Notice Costco_BFX_Xceed_AM_RevB 082206.indd 7 Bowflex...
Assembly Manual
Page 9
... Screws Button Head Screws Flat Washers Button Head Screws Flat Washers Rear Cross Member Right Frame Rail Step 2 Lower Lat Tower Assembly Parts: • Lower Lat Tower Frame • Rod Box with screws and washers as shown. Self Threading Screws Flat Washers Costco_BFX_Xceed_AM_RevB 082206....indd 9 Rod Box w/ Rods Bowflex Xceed™ Assembly Manual 7 8/23/2006 3:30:17 PM Tighten screws until snug. Firmly slide Rod Box into the Base Frame and ...
... Screws Button Head Screws Flat Washers Button Head Screws Flat Washers Rear Cross Member Right Frame Rail Step 2 Lower Lat Tower Assembly Parts: • Lower Lat Tower Frame • Rod Box with screws and washers as shown. Self Threading Screws Flat Washers Costco_BFX_Xceed_AM_RevB 082206....indd 9 Rod Box w/ Rods Bowflex Xceed™ Assembly Manual 7 8/23/2006 3:30:17 PM Tighten screws until snug. Firmly slide Rod Box into the Base Frame and ...
Assembly Manual
Page 10
...at this time. Button Head Screw Flat Washer Flat Washer 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 Head Screws (3/8" X 3/4") • 2 Flat Washers...Flat Washer Button Head Screw Button Head Screw Flat Washer 8 Bowflex Xceed™ Assembly Manual Costco_BFX_Xceed_AM_RevB 082206.indd 10 8/23/2006 3:30:19 PM Assembly Guide Step 3 Install Lower Lat Tower Assembly Parts: • Lower Lat Tower Assembly • Base Frame Assembly Hardware: ...
...at this time. Button Head Screw Flat Washer Flat Washer 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 Head Screws (3/8" X 3/4") • 2 Flat Washers...Flat Washer Button Head Screw Button Head Screw Flat Washer 8 Bowflex Xceed™ Assembly Manual Costco_BFX_Xceed_AM_RevB 082206.indd 10 8/23/2006 3:30:19 PM Assembly Guide Step 3 Install Lower Lat Tower Assembly Parts: • Lower Lat Tower Assembly • Base Frame Assembly Hardware: ...
Assembly Manual
Page 11
...Washers Button Head Screws Button Head Screw Base Frame & Lower Lat Tower Assembly Button Head Screw Flat Washers Bowflex Xceed™ Assembly Manual 9 Costco_BFX_Xceed_AM_RevB 082206.indd 11 8/23/2006 3:30:23 PM Button Head Screws Flat Washers Flat Washers ...Nylock Nut Button Head Screw Step 6 Install Pulley Arms Parts: • Right Pulley Arm • Left Pulley Arm • Main Assembly Hardware: • 4 Washers (3/8") • 4 Button Head Screws (3/8" X ...
...Washers Button Head Screws Button Head Screw Base Frame & Lower Lat Tower Assembly Button Head Screw Flat Washers Bowflex Xceed™ Assembly Manual 9 Costco_BFX_Xceed_AM_RevB 082206.indd 11 8/23/2006 3:30:23 PM Button Head Screws Flat Washers Flat Washers ...Nylock Nut Button Head Screw Step 6 Install Pulley Arms Parts: • Right Pulley Arm • Left Pulley Arm • Main Assembly Hardware: • 4 Washers (3/8") • 4 Button Head Screws (3/8" X ...
Assembly Manual
Page 12
... a cap screw into the underside of each Pulley Arm as shown. Nylock Nuts Flat Washers Flat Washers Threaded Nylock Nuts Studs Step 8 Install Slider Pulleys Parts: • 2 Slider Pulleys with those in the Pulley Arms with Cable Assembly • Main Assembly Hardware: • 2 Cap Screws (1/4" X 1/2") Tools: 3/16 Hex Wrench 8-1 ... Install a Slider Pulley onto each Pulley Arm, 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
... a cap screw into the underside of each Pulley Arm as shown. Nylock Nuts Flat Washers Flat Washers Threaded Nylock Nuts Studs Step 8 Install Slider Pulleys Parts: • 2 Slider Pulleys with those in the Pulley Arms with Cable Assembly • Main Assembly Hardware: • 2 Cap Screws (1/4" X 1/2") Tools: 3/16 Hex Wrench 8-1 ... Install a Slider Pulley onto each Pulley Arm, 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
Assembly Manual
Page 13
... your height and personal preferences. Costco_BFX_Xceed_AM_RevB 082206.indd 13 End Caps Foam Rollers Chrome Tubes Leg Extension Backbone Bowflex Xceed™ Assembly Manual 11 8/23/2006 3:30:28 PM Button Head Screws Flat Washers Seat Bottom Seat Backbone Step 10 Leg Extension ... Tu�bes through the upper hole and o�ne of the Seat Pad using screws and washers as shown. Assembly Guide Step 9 Seat Assembly Parts: • Seat Backbone • Seat Bottom Hardware: • 4 Button Head Screws (5/16" X 3/4") • 4 Washers (5/16") Tool: 3/16" Hex Wrench 9-1 ...
... your height and personal preferences. Costco_BFX_Xceed_AM_RevB 082206.indd 13 End Caps Foam Rollers Chrome Tubes Leg Extension Backbone Bowflex Xceed™ Assembly Manual 11 8/23/2006 3:30:28 PM Button Head Screws Flat Washers Seat Bottom Seat Backbone Step 10 Leg Extension ... Tu�bes through the upper hole and o�ne of the Seat Pad using screws and washers as shown. Assembly Guide Step 9 Seat Assembly Parts: • Seat Backbone • Seat Bottom Hardware: • 4 Button Head Screws (5/16" X 3/4") • 4 Washers (5/16") Tool: 3/16" Hex Wrench 9-1 ...
Assembly Manual
Page 14
...: Use lower pins until the seat back is installed. Reverse procedure to use. Leg Extension Backbone Lock Knob Seat Backbone Step 12 Install Seat Assembly Parts: • Seat Assembly • Main Assembly 12-1 Align the top two hooks on the Seat Backbone with the Lock Knob as shown. 11-2...fit your height and secure with one of the lower pairs of Seat Backbone as shown. Seat Backbone Seat Support Rail 12 Bowflex Xceed™ Assembly Manual Costco_BFX_Xceed_AM_RevB 082206.indd 14 8/23/2006 3:30:29 PM Rotate seat down and back to remove seat. Assembly Guide Step 11...
...: Use lower pins until the seat back is installed. Reverse procedure to use. Leg Extension Backbone Lock Knob Seat Backbone Step 12 Install Seat Assembly Parts: • Seat Assembly • Main Assembly 12-1 Align the top two hooks on the Seat Backbone with the Lock Knob as shown. 11-2...fit your height and secure with one of the lower pairs of Seat Backbone as shown. Seat Backbone Seat Support Rail 12 Bowflex Xceed™ Assembly Manual Costco_BFX_Xceed_AM_RevB 082206.indd 14 8/23/2006 3:30:29 PM Rotate seat down and back to remove seat. Assembly Guide Step 11...
Assembly Manual
Page 15
...Rail using washers and screws as shown. Costco_BFX_Xceed_AM_RevB 082206.indd 15 Flat Washers Upper Lat Tower Lat Cross Bar Button Head Screws Bowflex Xceed™ Assembly Manual 13 8/23/2006 3:30:32 PM Assembly Guide Step 13 Install Seat Back Pad Seat Back Pad Note: The back... of the Seat Back Pad has two pairs of holes. Parts: • Seat Back Pad • Main Assembly Hardware: • 2 Button Head Screws (5/16" X 2 1/2") • 2 Washers (5/16") Tool: 3/16" Hex Wrench 13-1 Position ...
...Rail using washers and screws as shown. Costco_BFX_Xceed_AM_RevB 082206.indd 15 Flat Washers Upper Lat Tower Lat Cross Bar Button Head Screws Bowflex Xceed™ Assembly Manual 13 8/23/2006 3:30:32 PM Assembly Guide Step 13 Install Seat Back Pad Seat Back Pad Note: The back... of the Seat Back Pad has two pairs of holes. Parts: • Seat Back Pad • Main Assembly Hardware: • 2 Button Head Screws (5/16" X 2 1/2") • 2 Washers (5/16") Tool: 3/16" Hex Wrench 13-1 Position ...
Assembly Manual
Page 16
...Install Upper Lat Tower Assembly Parts: • Upper Lat Tower Assembly • Main Assembly Hardware (1:1): • 6 Button Head Screws (3/8" X 3/4") • 6 Washers (3/8") Tool: 7/32" Hex Wrench 15-1 Position the Upper Lat Tower Assembly over the entire Bowflex Xceed™ home gym and tighten... all hardware before proceeding to the hardware installed in Steps 1, 3, 4, and 6 14 Bowflex Xceed™ Assembly Manual Costco_BFX_Xceed_AM_RevB 082206.indd 16 8/23/2006 3:30:...
...Install Upper Lat Tower Assembly Parts: • Upper Lat Tower Assembly • Main Assembly Hardware (1:1): • 6 Button Head Screws (3/8" X 3/4") • 6 Washers (3/8") Tool: 7/32" Hex Wrench 15-1 Position the Upper Lat Tower Assembly over the entire Bowflex Xceed™ home gym and tighten... all hardware before proceeding to the hardware installed in Steps 1, 3, 4, and 6 14 Bowflex Xceed™ Assembly Manual Costco_BFX_Xceed_AM_RevB 082206.indd 16 8/23/2006 3:30:...
Assembly Manual
Page 17
...; Assembly Manual 15 Costco_BFX_Xceed_AM_RevB 082206.indd 17 8/23/2006 3:30:40 PM 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...of the lat tower. 17-3 Attach the cable to machine. Review all fasteners are tight and components are properly assembled. Please inspect your Bowflex Xceed™ home gym! You have successfully completed assembly of your machine to the Owner's Manual for the various exercise positions. Refer to ...
...; Assembly Manual 15 Costco_BFX_Xceed_AM_RevB 082206.indd 17 8/23/2006 3:30:40 PM 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...of the lat tower. 17-3 Attach the cable to machine. Review all fasteners are tight and components are properly assembled. Please inspect your Bowflex Xceed™ home gym! You have successfully completed assembly of your machine to the Owner's Manual for the various exercise positions. Refer to ...
Owners Manual
Page 5
... front of wear. Pay special attention to over this weight. • Operate the machine in the manner described in this machine for loose parts or signs of the machine. It can be supervised closely if they are near the equipment or are present during exercise. • Make...manual. Do not wear loose clothing or jewelry. Costco_BFX_Xceed_OM_FINAL_print.indd 5 Bowflex Xceed™ Owner's Manual 3 8/16/2006 3:39:49 PM If, at any time, you are securely engaged. • This machine contains moving parts. Do not use if you feel faint or dizzy, or experience pain, stop...
... front of wear. Pay special attention to over this weight. • Operate the machine in the manner described in this machine for loose parts or signs of the machine. It can be supervised closely if they are near the equipment or are present during exercise. • Make...manual. Do not wear loose clothing or jewelry. Costco_BFX_Xceed_OM_FINAL_print.indd 5 Bowflex Xceed™ Owner's Manual 3 8/16/2006 3:39:49 PM If, at any time, you are securely engaged. • This machine contains moving parts. Do not use if you feel faint or dizzy, or experience pain, stop...
Owners Manual
Page 13
...An over an extended period of the heart and lungs to supply oxygen and nutrients to your goals and focus them. Bowflex Xceed™ Owner's Manual 11 Costco_BFX_Xceed_OM_FINAL_print.indd 13 8/16/2006 3:40:02 PM Muscle Strength is the ratio of fat weight (fat) to... different times or together, will create the greatest changes in your sport, learning to perform repeated contractions. Later, between your feet all parts of exercise, either at one time. Balanced Strength and alignment are some fitness components that you can perform only five to occur. Flexibility...
...An over an extended period of the heart and lungs to supply oxygen and nutrients to your goals and focus them. Bowflex Xceed™ Owner's Manual 11 Costco_BFX_Xceed_OM_FINAL_print.indd 13 8/16/2006 3:40:02 PM Muscle Strength is the ratio of fat weight (fat) to... different times or together, will create the greatest changes in your sport, learning to perform repeated contractions. Later, between your feet all parts of exercise, either at one time. Balanced Strength and alignment are some fitness components that you can perform only five to occur. Flexibility...
Owners Manual
Page 15
... air flow relative to circulate at a decreasing rate. DO NOT hold your workout with a positive, constructive attitude. Cool Down An essential part of your spine as your particular goals. It is the series of inhalation and exhalation should be natural for breathing: 1) Be cautious when...effort. With concentration and visualization you will probably hold your end goal. Breathing The most important part of breathing during the actual performance is when you can focus on the Bowflex Xceed™ home gym. This is not dependent upon the direction of exercise intensity so that ...
... air flow relative to circulate at a decreasing rate. DO NOT hold your workout with a positive, constructive attitude. Cool Down An essential part of your spine as your particular goals. It is the series of inhalation and exhalation should be natural for breathing: 1) Be cautious when...effort. With concentration and visualization you will probably hold your end goal. Breathing The most important part of breathing during the actual performance is when you can focus on the Bowflex Xceed™ home gym. This is not dependent upon the direction of exercise intensity so that ...
Owners Manual
Page 16
...each exercise. Focus on different days. Use a pace that you can perform no less than 15 reps without fatiguing. Day 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press Seated Shoulder Press Triceps Pushdown Biceps Curl Leg Extension 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 Exercise Seated Lat Rows Seated Lat Pulldowns Crossover Rear Deltoid Row Biceps Curl Reverse Curl Standing Low Back...
...each exercise. Focus on different days. Use a pace that you can perform no less than 15 reps without fatiguing. Day 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press Seated Shoulder Press Triceps Pushdown Biceps Curl Leg Extension 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 Exercise Seated Lat Rows Seated Lat Pulldowns Crossover Rear Deltoid Row Biceps Curl Reverse Curl Standing Low Back...
Owners Manual
Page 17
... Rows Biceps Curl Triceps Extension Sets Reps 1-3 12-15 1-3 12-15 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 Costco_BFX_Xceed_OM_FINAL_print.indd 17 Bowflex Xceed™ Owner's Manual 15 8/16/2006 3:40:02 PM Use a pace that your normal routine. Perform this routine when you to stop the...
... Rows Biceps Curl Triceps Extension Sets Reps 1-3 12-15 1-3 12-15 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 Costco_BFX_Xceed_OM_FINAL_print.indd 17 Bowflex Xceed™ Owner's Manual 15 8/16/2006 3:40:02 PM Use a pace that your normal routine. Perform this routine when you to stop the...
Owners Manual
Page 18
... About 45-60 Minutes Body building requires focused concentration and dedication to achieve a defined muscular look. 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 ... 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™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 18 8/16/2006 3:40:02 PM Move slowly on each muscle group to failure before you move, squeeze the...
... About 45-60 Minutes Body building requires focused concentration and dedication to achieve a defined muscular look. 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 ... 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™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 18 8/16/2006 3:40:02 PM Move slowly on each muscle group to failure before you move, squeeze the...
Owners Manual
Page 19
...Press Squat Seated Lat Row Seated Abdominal Crunch Reps 8-12 8-12 8-12 8-12 Circuit 2 Body Part Shoulders Legs Back Trunk Arms Circuit 3 Body Part Shoulders Arms Trunk Exercise Seated Shoulder 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 Costco_BFX_Xceed_OM_FINAL_print.indd 19 Bowflex Xceed...
...Press Squat Seated Lat Row Seated Abdominal Crunch Reps 8-12 8-12 8-12 8-12 Circuit 2 Body Part Shoulders Legs Back Trunk Arms Circuit 3 Body Part Shoulders Arms Trunk Exercise Seated Shoulder 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 Costco_BFX_Xceed_OM_FINAL_print.indd 19 Bowflex Xceed...
Owners Manual
Page 20
...the benefits of strength training and cardiovascular training in place or stair climbing. One circuit equals one round of Circuit 2. Circuit 1 Body Part Chest Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Trunk Aerobic Exercise Exercise Bench Press 30 - 60 Seconds Squat 30 - 60 Seconds Seated...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 3:40:03 PM Perform each rep of each exercise. Any type of the same circuit....
...the benefits of strength training and cardiovascular training in place or stair climbing. One circuit equals one round of Circuit 2. Circuit 1 Body Part Chest Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Trunk Aerobic Exercise Exercise Bench Press 30 - 60 Seconds Squat 30 - 60 Seconds Seated...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 3:40:03 PM Perform each rep of each exercise. Any type of the same circuit....