Assembly Manual
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... 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 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...
... 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 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
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... X 5") • 1 Nylock Nut (3/8") • 2 Button Head Screws (3/8" X 1") • 4 Washers (3/8") Tools: 7/32" Hex Wrench & Adjustable or Socket Wrench 5-1 Place the Squat Pulley Frame behind the Seat Support Rail and align the top screw holes. Finger tighten screws at this time. Left Pulley Arm Right Pulley Arm...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 ...
... X 5") • 1 Nylock Nut (3/8") • 2 Button Head Screws (3/8" X 1") • 4 Washers (3/8") Tools: 7/32" Hex Wrench & Adjustable or Socket Wrench 5-1 Place the Squat Pulley Frame behind the Seat Support Rail and align the top screw holes. Finger tighten screws at this time. Left Pulley Arm Right Pulley Arm...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 ...
Assembly Manual
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...the various exercise positions. Failure to visually check and test assembly before use your exercise program. Please inspect your Bowflex Xceed™ home gym! Leg and Squat Exercises Chest Exercises Lat Pulldown Exercises Step 18 CONGRATULATIONS! NOTE: As you use can cause damage to the Bow... completed assembly of your machine to ensure that all warnings affixed to machine. 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...
...the various exercise positions. Failure to visually check and test assembly before use your exercise program. Please inspect your Bowflex Xceed™ home gym! Leg and Squat Exercises Chest Exercises Lat Pulldown Exercises Step 18 CONGRATULATIONS! NOTE: As you use can cause damage to the Bow... completed assembly of your machine to ensure that all warnings affixed to machine. 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...
Owners Manual
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... w/ Hand Grips 35 Abdominal Exercises: Trunk Rotation 46 Seated (resisted) Oblique Abdominal Crunch 46 Seated (resisted) Abdominal Crunch 47 Leg Exercises: Leg Extension 48 Squat 48 Standing Hip Extension (knee bent 49 Standing Hip Extension (knee extended 49 Leg Kickback 50 Hip Flexion 50 Dead Lift 51 Stiff Leg Dead...Hip Adduction 52 Standing Hip Abduction 52 Calf Raise 53 Muscle Chart 54 Exercise Log 55 Fast Fat Loss Now! By Ellington Darden, Ph.D 57 Bowflex Xceed™ Home Gym Warranty Card 77 Warranty Information 79 Important Contact Numbers 80 Bowflex...
... w/ Hand Grips 35 Abdominal Exercises: Trunk Rotation 46 Seated (resisted) Oblique Abdominal Crunch 46 Seated (resisted) Abdominal Crunch 47 Leg Exercises: Leg Extension 48 Squat 48 Standing Hip Extension (knee bent 49 Standing Hip Extension (knee extended 49 Leg Kickback 50 Hip Flexion 50 Dead Lift 51 Stiff Leg Dead...Hip Adduction 52 Standing Hip Abduction 52 Calf Raise 53 Muscle Chart 54 Exercise Log 55 Fast Fat Loss Now! By Ellington Darden, Ph.D 57 Bowflex Xceed™ Home Gym Warranty Card 77 Warranty Information 79 Important Contact Numbers 80 Bowflex...
Owners Manual
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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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... Active pulleys are on center cross bar. Active pulleys are on center cross bar. Leg and Squat Exercises Position Five: Rowing position. 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...home gym, you will connect the cables and pulleys in a variety of ways to perform the exercises. most common. Position Four: Squat position. The Bowflex Xceed® Home Gym Cable Routing As you use your workout routine. Active pulleys are on lat tower.
... Active pulleys are on center cross bar. Active pulleys are on center cross bar. Leg and Squat Exercises Position Five: Rowing position. 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...home gym, you will connect the cables and pulleys in a variety of ways to perform the exercises. most common. Position Four: Squat position. The Bowflex Xceed® Home Gym Cable Routing As you use your workout routine. Active pulleys are on lat tower.
Owners Manual
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...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 Low Back Extension 2-4 Seated Abdominal Crunch 2-4 Seated Oblique Abdominal Crunch 2-4 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 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
...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 Low Back Extension 2-4 Seated Abdominal Crunch 2-4 Seated Oblique Abdominal Crunch 2-4 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 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
Owners Manual
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... to exercise, taking only as much rest between sets as your resting heart rate. Circuit 1 Body Part Chest Legs Back Trunk Exercise Bench 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...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™ Owner's Manual 17 8/16/2006 3:40:03 PM Once you reach three rounds of Circuit 1, add one quick, challenging routine. The idea is...
... to exercise, taking only as much rest between sets as your resting heart rate. Circuit 1 Body Part Chest Legs Back Trunk Exercise Bench 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...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™ Owner's Manual 17 8/16/2006 3:40:03 PM Once you reach three rounds of Circuit 1, add one quick, challenging routine. The idea is...
Owners Manual
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...place or stair climbing. 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 Lat Rows 30 - 60 Seconds Seated Abdominal Crunch 30 - 60 Seconds Reps 8-12 8-12 8-12 8-12 Circuit 2 Body... 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 set you reach three rounds of Circuit 1, add...
...place or stair climbing. 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 Lat Rows 30 - 60 Seconds Seated Abdominal Crunch 30 - 60 Seconds Reps 8-12 8-12 8-12 8-12 Circuit 2 Body... 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 set you reach three rounds of Circuit 1, add...
Owners Manual
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... 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 19 8/16/2006 3:40:03 PM If you can perform more than 5 to...
... 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 19 8/16/2006 3:40:03 PM If you can perform more than 5 to...
Owners Manual
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facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame - Elbows Stabilized Muscles worked: Side shoulder muscles (middle deltoids), top muscle of rotator cuff (supraspinatus) and upper trapezius muscles. facing outward Accessory: Hand ... position without relaxing. Shoulder Abduction (Elbows Stabilized) Muscles worked: Side shoulder muscles (middle deltoids), top muscle of rotator cuff (supraspinatus) and upper trapezius muscles. use squat straps Before You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move trunk. 24 Bowflex...
facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame - Elbows Stabilized Muscles worked: Side shoulder muscles (middle deltoids), top muscle of rotator cuff (supraspinatus) and upper trapezius muscles. facing outward Accessory: Hand ... position without relaxing. Shoulder Abduction (Elbows Stabilized) Muscles worked: Side shoulder muscles (middle deltoids), top muscle of rotator cuff (supraspinatus) and upper trapezius muscles. use squat straps Before You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move trunk. 24 Bowflex...
Owners Manual
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... - wide position Before You Begin: Remove Leg Extension and adjust seat height. Costco_BFX_Xceed_OM_FINAL_print.indd 27 Bowflex Xceed™ Owner's Manual 25 8/16/2006 3:40:19 PM facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat. You may be moved alternately or together...
... - wide position Before You Begin: Remove Leg Extension and adjust seat height. Costco_BFX_Xceed_OM_FINAL_print.indd 27 Bowflex Xceed™ Owner's Manual 25 8/16/2006 3:40:19 PM facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat. You may be moved alternately or together...
Owners Manual
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.... • Make sure both shoulders raise evenly. • For variation, bend forward slightly from hips, not spine. Bowflex Xceed™ Owner's Manual 27 Costco_BFX_Xceed_OM_FINAL_print.indd 29 8/16/2006 3:40:26 PM facing machine Accessory: Hand Grips Pulleys: Center Cross Bar ...major, rear deltoid muscles), muscles between shoulder blades (middle trapezius, rhomboid muscles) and triceps. facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat. narrow position Before You Begin: Remove Leg Extension and seat. START FINISH ...
.... • Make sure both shoulders raise evenly. • For variation, bend forward slightly from hips, not spine. Bowflex Xceed™ Owner's Manual 27 Costco_BFX_Xceed_OM_FINAL_print.indd 29 8/16/2006 3:40:26 PM facing machine Accessory: Hand Grips Pulleys: Center Cross Bar ...major, rear deltoid muscles), muscles between shoulder blades (middle trapezius, rhomboid muscles) and triceps. facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat. narrow position Before You Begin: Remove Leg Extension and seat. START FINISH ...
Owners Manual
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START START • Sit on floor, facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and Seat Key Points: • Do not bend torso forward. • Do not lose spinal alignment, keep ... facing machine. • Grab hand grips with spine in good alignment and tighten trunk muscles. START FINISH START ACTION Costco_BFX_Xceed_OM_FINAL_print.indd 31 Bowflex Xceed™ Owner's Manual 29 8/16/2006 3:40:29 PM
START START • Sit on floor, facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and Seat Key Points: • Do not bend torso forward. • Do not lose spinal alignment, keep ... facing machine. • Grab hand grips with spine in good alignment and tighten trunk muscles. START FINISH START ACTION Costco_BFX_Xceed_OM_FINAL_print.indd 31 Bowflex Xceed™ Owner's Manual 29 8/16/2006 3:40:29 PM
Owners Manual
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...Position: Standing - Keep knees bent and back flat . 32 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 34 8/16/2006 3:40:40 PM facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do...Move elbows back as you bring hand grips to a point below chest. • Slowly reverse motion. facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not bend neck backward or forward while raising bar. ...
...Position: Standing - Keep knees bent and back flat . 32 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 34 8/16/2006 3:40:40 PM facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do...Move elbows back as you bring hand grips to a point below chest. • Slowly reverse motion. facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not bend neck backward or forward while raising bar. ...
Owners Manual
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..., teres major and rear deltoid muscles, which make up straight with spine in direction of upper back. Bowflex Xceed™ Owner's Manual 33 Costco_BFX_Xceed_OM_FINAL_print.indd 35 8/16/2006 3:40:43 PM Position: Seated on ground, facing machine Accessory: Hand Grips Pulleys...of body while keeping forearms pointing in good alignment. Also involves biceps. Position: Seated on the ground, facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension Key Points: • Do not bend torso forward at any point. • Do not...
..., teres major and rear deltoid muscles, which make up straight with spine in direction of upper back. Bowflex Xceed™ Owner's Manual 33 Costco_BFX_Xceed_OM_FINAL_print.indd 35 8/16/2006 3:40:43 PM Position: Seated on ground, facing machine Accessory: Hand Grips Pulleys...of body while keeping forearms pointing in good alignment. Also involves biceps. Position: Seated on the ground, facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension Key Points: • Do not bend torso forward at any point. • Do not...
Owners Manual
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... 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 Hip Extension Muscles worked: Muscles in lower back during the movement....line with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid. Also involves biceps group. facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame - ACTION • Keep chest lifted, move up as a unit by pivoting at a comfortable width, then sit on seat. ...
... 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 Hip Extension Muscles worked: Muscles in lower back during the movement....line with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid. Also involves biceps group. facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame - ACTION • Keep chest lifted, move up as a unit by pivoting at a comfortable width, then sit on seat. ...
Owners Manual
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... , focusing on inside toward hips. • Slowly return to start position keeping tension in lower back. Costco_BFX_Xceed_OM_FINAL_print.indd 43 Bowflex Xceed™ Owner's Manual 41 8/16/2006 3:41:08 PM FINISH ACTION • Straighten arms down and inward toward body. • Cable...arms should be at sides. • Keep wrists straight. • Keep trunk muscles tight and main- facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Keep elbows at a 90º angle from machine. Reach ...
... , focusing on inside toward hips. • Slowly return to start position keeping tension in lower back. Costco_BFX_Xceed_OM_FINAL_print.indd 43 Bowflex Xceed™ Owner's Manual 41 8/16/2006 3:41:08 PM FINISH ACTION • Straighten arms down and inward toward body. • Cable...arms should be at sides. • Keep wrists straight. • Keep trunk muscles tight and main- facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Keep elbows at a 90º angle from machine. Reach ...
Owners Manual
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... hand grip. • Keeping back straight, bend at hips and knees, until trunk is parallel to start position. 42 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 44 8/16/2006 3:41:11 PM Place uninvolved hand on platform, one side toward floor at...same arc of motion. Position: Standing - Elbow Flexion (in Pronation) Muscles worked: Deep arm muscle(brachialis). facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame - START FINISH START • Stand on platform. • Bend down , slowly curl hand grips forward, then up and maintain ...
... hand grip. • Keeping back straight, bend at hips and knees, until trunk is parallel to start position. 42 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 44 8/16/2006 3:41:11 PM Place uninvolved hand on platform, one side toward floor at...same arc of motion. Position: Standing - Elbow Flexion (in Pronation) Muscles worked: Deep arm muscle(brachialis). facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame - START FINISH START • Stand on platform. • Bend down , slowly curl hand grips forward, then up and maintain ...
Owners Manual
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... sides (although not pressed tightly). START FINISH START • Stand on platform. • Bend down and grasp squat bar with palms facing down and grasp squat bar with palms facing forward. • Stand with upper arms by performing same arcing motion. Position: Standing - ...• Stand with upper arms by performing same arcing motion. Costco_BFX_Xceed_OM_FINAL_print.indd 45 Bowflex Xceed™ Owner's Manual 43 8/16/2006 3:41:14 PM with squat straps Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Keep elbows at...
... sides (although not pressed tightly). START FINISH START • Stand on platform. • Bend down and grasp squat bar with palms facing down and grasp squat bar with palms facing forward. • Stand with upper arms by performing same arcing motion. Position: Standing - ...• Stand with upper arms by performing same arcing motion. Costco_BFX_Xceed_OM_FINAL_print.indd 45 Bowflex Xceed™ Owner's Manual 43 8/16/2006 3:41:14 PM with squat straps Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Keep elbows at...