Owners Manual
Page 10
... PM Active pulleys are on the squat pulley frame. 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... use your home gym, you will connect the cables and pulleys in a variety of ways to optimally perform your workout routine. Chest Exercises Position Three (optional): Leg Extension Position. The Bowflex Xceed® Home Gym Cable Routing As you use to perform the exercises.
... PM Active pulleys are on the squat pulley frame. 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... use your home gym, you will connect the cables and pulleys in a variety of ways to optimally perform your workout routine. Chest Exercises Position Three (optional): Leg Extension Position. The Bowflex Xceed® Home Gym Cable Routing As you use to perform the exercises.
Owners Manual
Page 15
With concentration and visualization you can focus on the Bowflex Xceed™ home gym. A good pre-workout mental routine is to occur, naturally, don't force it . Cool Down An essential part of inhalation and exhalation should be natural for breathing: 1) Be cautious ... a positive, constructive attitude. This is when you will probably hold your rib cage moves. Do not exaggerate breathing. Your Routine The workout portion of your fitness routine is the series of air flow relative to your breath. Breathing The most important part of breathing during the actual performance is not ...
With concentration and visualization you can focus on the Bowflex Xceed™ home gym. A good pre-workout mental routine is to occur, naturally, don't force it . Cool Down An essential part of inhalation and exhalation should be natural for breathing: 1) Be cautious ... a positive, constructive attitude. This is when you will probably hold your rib cage moves. Do not exaggerate breathing. Your Routine The workout portion of your fitness routine is the series of air flow relative to your breath. Breathing The most important part of breathing during the actual performance is not ...
Owners Manual
Page 16
... Minute Better Body Workout Frequency: 3 Days Per Week (M-W-F) Time: About 20 Minutes Start by performing more sets and more exercises. Complete all sets of the above routine and are proficient in the rep. Focus on practicing and learning your program. Body Part Chest Back Shoulders Arms ...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 Extension Seated Abdominal Crunch...
... Minute Better Body Workout Frequency: 3 Days Per Week (M-W-F) Time: About 20 Minutes Start by performing more sets and more exercises. Complete all sets of the above routine and are proficient in the rep. Focus on practicing and learning your program. Body Part Chest Back Shoulders Arms ...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 Extension Seated Abdominal Crunch...
Owners Manual
Page 17
... workout that your normal routine. Perform all exercises to near failure, stopping at any point in time or just want a variation to your technique starts to deteriorate. Rest only 20-30 seconds between sets. The Workouts 20...to 2. As you get stronger, increase the number of sets you are limited in the rep. Perform this routine when you perform. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Rows Crossover...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
... workout that your normal routine. Perform all exercises to near failure, stopping at any point in time or just want a variation to your technique starts to deteriorate. Rest only 20-30 seconds between sets. The Workouts 20...to 2. As you get stronger, increase the number of sets you are limited in the rep. Perform this routine when you perform. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Rows Crossover...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
Owners Manual
Page 19
...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 Count three seconds up the next exercise (less than 20 seconds). Once you reach three ... Frequency: 2-3 Times Per Week Time: About 20-45 Minutes Circuit training is to move quickly from exercise to set of each exercise. The Workouts Circuit Training - Repeat process with completing one round of the same circuit. One circuit equals one quick, challenging...
...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 Count three seconds up the next exercise (less than 20 seconds). Once you reach three ... Frequency: 2-3 Times Per Week Time: About 20-45 Minutes Circuit training is to move quickly from exercise to set of each exercise. The Workouts Circuit Training - Repeat process with completing one round of the same circuit. One circuit equals one quick, challenging...
Owners Manual
Page 20
...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 3:40:03 PM Once you are : jumping jacks, jogging in one set of each exercise ... capacity, endurance and burning fat as your resting heart rate. Then add an additional round of aerobic exercise can be used for this routine. The Workouts True Aerobic Circuit Training Frequency: 2-3 Times Per Week Time: About 20-60 Minutes Circuit training is to move quickly from exercise to exercise...
...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 3:40:03 PM Once you are : jumping jacks, jogging in one set of each exercise ... capacity, endurance and burning fat as your resting heart rate. Then add an additional round of aerobic exercise can be used for this routine. The Workouts True Aerobic Circuit Training Frequency: 2-3 Times Per Week Time: About 20-60 Minutes Circuit training is to move quickly from exercise to exercise...
Owners Manual
Page 21
...cramp the muscle at any point in the rep. The Workouts Strength Training Frequency: 3 Days Per Week (M-W-F) Time: About 45-60 Minutes This program is an advanced routine to be used only after you have progressed from the advanced... 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 8 reps, you to near exhaustion. Rest 60 - 120 seconds...
...cramp the muscle at any point in the rep. The Workouts Strength Training Frequency: 3 Days Per Week (M-W-F) Time: About 45-60 Minutes This program is an advanced routine to be used only after you have progressed from the advanced... 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 8 reps, you to near exhaustion. Rest 60 - 120 seconds...
Owners Manual
Page 62
...professional. The program separates into three two-week stages. This should not try this program consult your Bowflex® Owner's Manual BEFORE attempting a workout. Introduction The Bowflex® Body Leanness Program This program is essential that you practice every aspect of the plan to ... with your physician or healthcare professional. Show this course is important that you learn how to your Bowflex® home gym. Before starting the exercise routine you experience any light-headedness, dizziness, or shortness of ice-cold water. and those suffering from ...
...professional. The program separates into three two-week stages. This should not try this program consult your Bowflex® Owner's Manual BEFORE attempting a workout. Introduction The Bowflex® Body Leanness Program This program is essential that you practice every aspect of the plan to ... with your physician or healthcare professional. Show this course is important that you learn how to your Bowflex® home gym. Before starting the exercise routine you experience any light-headedness, dizziness, or shortness of ice-cold water. and those suffering from ...