Assembly Manual
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... your Bowflex Xceed™ home gym please read the Assembly Manual and follow the Important Safety Precautions. Nautilus Drive Vancouver, Washington, USA 98683 1-800-NAUTILUS (1-800-628-8458) Fax (800) 898-9410 Nautilus.com Bowflex.com Table of the Bowflex Xceed™ home gym. ...For information on your commitment to the Bowflex Xceed™ Owner's Manual. Nautilus, Inc. 16400 S.E. Congratulations on how to use your Bowflex Xceed™ home gym refer to fitness and your purchase...
... your Bowflex Xceed™ home gym please read the Assembly Manual and follow the Important Safety Precautions. Nautilus Drive Vancouver, Washington, USA 98683 1-800-NAUTILUS (1-800-628-8458) Fax (800) 898-9410 Nautilus.com Bowflex.com Table of the Bowflex Xceed™ home gym. ...For information on your commitment to the Bowflex Xceed™ Owner's Manual. Nautilus, Inc. 16400 S.E. Congratulations on how to use your Bowflex Xceed™ home gym refer to fitness and your purchase...
Assembly Manual
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... on using the Bowflex Xceed™ home gym.. Please inspect your Bowflex Xceed™ home gym! Review all fasteners are tight and components are properly assembled. You have successfully completed assembly of your exercise program. Bowflex Xceed™ Assembly Manual 15 Costco_BFX_Xceed_AM_RevB 082206....indd 17 8/23/2006 3:30:40 PM NOTE: As you will connect the cables and pulleys in a variety of the lat tower. 17-3 Attach the cable to the Owner's Manual for the various exercise...
... on using the Bowflex Xceed™ home gym.. Please inspect your Bowflex Xceed™ home gym! Review all fasteners are tight and components are properly assembled. You have successfully completed assembly of your exercise program. Bowflex Xceed™ Assembly Manual 15 Costco_BFX_Xceed_AM_RevB 082206....indd 17 8/23/2006 3:30:40 PM NOTE: As you will connect the cables and pulleys in a variety of the lat tower. 17-3 Attach the cable to the Owner's Manual for the various exercise...
Owners Manual
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B (08/06) Costco_BFX_Xceed_OM_FINAL_print.indd 1 8/16/2006 3:39:47 PM The Bowflex Xceed™ Home Gym Owner's Manual and Fitness Guide PN 001-6906 Rev.
B (08/06) Costco_BFX_Xceed_OM_FINAL_print.indd 1 8/16/2006 3:39:47 PM The Bowflex Xceed™ Home Gym Owner's Manual and Fitness Guide PN 001-6906 Rev.
Owners Manual
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... 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 Xceed™ Owner's Manual 1 Costco_BFX_Xceed_OM_FINAL_print.indd 3 8/16/2006 3:39:48 PM
... 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 Xceed™ Owner's Manual 1 Costco_BFX_Xceed_OM_FINAL_print.indd 3 8/16/2006 3:39:48 PM
Owners Manual
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....) 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
....) 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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Costco_BFX_Xceed_OM_FINAL_print.indd 5 Bowflex Xceed™ Owner's Manual 3 8/16/2006 3:39:49 PM Allow a minimum of 3.0 ft (0.9 m) ... area that provides a minimum clearance behind the rod box of 0.5 ft (15 cm) and a total width of this manual. If, at any time, you are present during exercise. • Make sure that could result in this machine for ...WARNINGS • Read and understand the Owners �Ma�nu�al�p�ri�or�to using this machine. • Set up and operate this manual: Used to call attention to Cables and...
Costco_BFX_Xceed_OM_FINAL_print.indd 5 Bowflex Xceed™ Owner's Manual 3 8/16/2006 3:39:49 PM Allow a minimum of 3.0 ft (0.9 m) ... area that provides a minimum clearance behind the rod box of 0.5 ft (15 cm) and a total width of this manual. If, at any time, you are present during exercise. • Make sure that could result in this machine for ...WARNINGS • Read and understand the Owners �Ma�nu�al�p�ri�or�to using this machine. • Set up and operate this manual: Used to call attention to Cables and...
Owners Manual
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Please read all safety precautions and warning information prior to replace any warning label if damaged, illegible, or missing. If you need replacement labels, please call a Nautilus Representative at 1-800-NAUTILUS (628-8458). Label 1 Label 3 Label 2 4 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 6 Home Gym 8/16/2006 3:39:50 PM Safety Warning Labels The following safety warnings are located on the Bowflex Xceed™ exercise machine. Be sure to using your product.
Please read all safety precautions and warning information prior to replace any warning label if damaged, illegible, or missing. If you need replacement labels, please call a Nautilus Representative at 1-800-NAUTILUS (628-8458). Label 1 Label 3 Label 2 4 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 6 Home Gym 8/16/2006 3:39:50 PM Safety Warning Labels The following safety warnings are located on the Bowflex Xceed™ exercise machine. Be sure to using your product.
Owners Manual
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... warning label in site specific areas on the home gym. Figure 1 Costco_BFX_Xceed_OM_FINAL_print.indd 7 Figure 2 Label 3: See Figure 3 for general use . Figure 3 Bowflex Xceed™ Owner's Manual 5 8/16/2006 3:39:50 PM See Figure 1 for "Do not hang" notice. Label 2: See figure 2 for "Caution" safety label.
... warning label in site specific areas on the home gym. Figure 1 Costco_BFX_Xceed_OM_FINAL_print.indd 7 Figure 2 Label 3: See Figure 3 for general use . Figure 3 Bowflex Xceed™ Owner's Manual 5 8/16/2006 3:39:50 PM See Figure 1 for "Do not hang" notice. Label 2: See figure 2 for "Caution" safety label.
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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... cable hook through that rod cap. Costco_BFX_Xceed_OM_FINAL_print.indd 9 Bowflex Xceed™ Owner's Manual 7 8/16/2006 3:39:52 PM Hooking Power Rod® Resistance Rods to the Cables When You Are Not Using Your Bowflex Xceed™ Home Gym Disconnect the cables from the cables. Your rods are... not using your Bowflex Xceed™ home gym. Use the rod binding strap included...
... cable hook through that rod cap. Costco_BFX_Xceed_OM_FINAL_print.indd 9 Bowflex Xceed™ Owner's Manual 7 8/16/2006 3:39:52 PM Hooking Power Rod® Resistance Rods to the Cables When You Are Not Using Your Bowflex Xceed™ Home Gym Disconnect the cables from the cables. Your rods are... not using your Bowflex Xceed™ home gym. Use the rod binding strap included...
Owners Manual
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...: Lat Pulldown Position. Active pulleys are on squat pulley frame. 8 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 10 Lat Pulldown Exercises 8/16/2006 3:39:57 PM Active pulleys are on lat tower. How to Use Your Machine The Bowflex Xceed™ Home Gym Pulley Positions With the versatility to perform over 65 different...
...: Lat Pulldown Position. Active pulleys are on squat pulley frame. 8 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 10 Lat Pulldown Exercises 8/16/2006 3:39:57 PM Active pulleys are on lat tower. How to Use Your Machine The Bowflex Xceed™ Home Gym Pulley Positions With the versatility to perform over 65 different...
Owners Manual
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... your machine for damage and repaired. Costco_BFX_Xceed_OM_FINAL_print.indd 11 Bowflex Xceed™ Owner's Manual 9 8/16/2006 3:39:59 PM Pay close attention to maintain/repair the equipment. 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... can only be maintained when the equipment is made. This will keep it looking new. How to Use Your Machine Maintenance and Care of the owner to use.
... your machine for damage and repaired. Costco_BFX_Xceed_OM_FINAL_print.indd 11 Bowflex Xceed™ Owner's Manual 9 8/16/2006 3:39:59 PM Pay close attention to maintain/repair the equipment. 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... can only be maintained when the equipment is made. This will keep it looking new. How to Use Your Machine Maintenance and Care of the owner to use.
Owners Manual
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... remainder of your hand. Abdominal Crunch Shoulder Harness: Attach the snap hooks to the D-rings on both handles. 10 Bowflex Xceed™ Owner's Manual Lat Pulldown The Lat Pulldown tower enhances exercises that is around the arch of your foot. The Standard Grip also is used for Hammer...palm is required. Simply insert your hand in place and tightened. • Make sure that the Lat Tower's cables are securely fastened to the regular Bowflex Xceed™ home gym cables. • Always use . • Do not hang from the Lat Tower nor attempt to perform "chin ups" from ...
... remainder of your hand. Abdominal Crunch Shoulder Harness: Attach the snap hooks to the D-rings on both handles. 10 Bowflex Xceed™ Owner's Manual Lat Pulldown The Lat Pulldown tower enhances exercises that is around the arch of your foot. The Standard Grip also is used for Hammer...palm is required. Simply insert your hand in place and tightened. • Make sure that the Lat Tower's cables are securely fastened to the regular Bowflex Xceed™ home gym cables. • Always use . • Do not hang from the Lat Tower nor attempt to perform "chin ups" from ...
Owners Manual
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...jog a mile or ride a bike. Later, between your standing and sitting posture, and in this manual. Endurance training addresses the slow twitch, endurance muscle fibers, which depend on your feet all parts of...body. Designing a program is actually a more important to perform just about 15-20 repetitions in this manual. Muscle Strength is followed by this newly achieved power. about any activity safely and effectively. The ... to perform repeated contractions. Bowflex Xceed™ Owner's Manual 11 Costco_BFX_Xceed_OM_FINAL_print.indd 13 8/16/2006 3:40:02 PM
...jog a mile or ride a bike. Later, between your standing and sitting posture, and in this manual. Endurance training addresses the slow twitch, endurance muscle fibers, which depend on your feet all parts of...body. Designing a program is actually a more important to perform just about 15-20 repetitions in this manual. Muscle Strength is followed by this newly achieved power. about any activity safely and effectively. The ... to perform repeated contractions. Bowflex Xceed™ Owner's Manual 11 Costco_BFX_Xceed_OM_FINAL_print.indd 13 8/16/2006 3:40:02 PM
Owners Manual
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...between workouts. Identify your cardiovascular component. Instead, set a series 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 During each session, first work on specific muscle groups. • Progressive ...to choosing and designing an exercise program that address compound joint movements and single joint movements. Be sure to review this manual as well as follows: • Training Frequency: The number of variables. Improperly designed programs can be complete. Training ...
...between workouts. Identify your cardiovascular component. Instead, set a series 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 During each session, first work on specific muscle groups. • Progressive ...to choosing and designing an exercise program that address compound joint movements and single joint movements. Be sure to review this manual as well as follows: • Training Frequency: The number of variables. Improperly designed programs can be complete. Training ...
Owners Manual
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...that you will probably hold your workout with a positive, constructive attitude. This is to your breath. Costco_BFX_Xceed_OM_FINAL_print.indd 15 Bowflex Xceed™ Owner's Manual 13 8/16/2006 3:40:02 PM Breathing in one muscle group, but continues to gradually move yourself into a relaxed state. A ... Up We recommend that you warm up by doing light stretching and performing light exercises on what you can focus on the Bowflex Xceed™ home gym. Workout Guide Working Out A workout begins in fact, a mechanical process that changes the position of your spine...
...that you will probably hold your workout with a positive, constructive attitude. This is to your breath. Costco_BFX_Xceed_OM_FINAL_print.indd 15 Bowflex Xceed™ Owner's Manual 13 8/16/2006 3:40:02 PM Breathing in one muscle group, but continues to gradually move yourself into a relaxed state. A ... Up We recommend that you warm up by doing light stretching and performing light exercises on what you can focus on the Bowflex Xceed™ home gym. Workout Guide Working Out A workout begins in fact, a mechanical process that changes the position of your spine...
Owners Manual
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... 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 Extension Seated Abdominal Crunch Sets Reps 1-3 10...
... 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 Extension Seated Abdominal Crunch Sets Reps 1-3 10...
Owners Manual
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... 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 Rest only 20-30 seconds between sets. Do this program training 2 days, resting 1 to 2. Move slowly on each...
... 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 Rest only 20-30 seconds between sets. Do this program training 2 days, resting 1 to 2. Move slowly on each...
Owners Manual
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... 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 Rest 30-60 seconds between each rep. Do not neglect any point in the rep. Train each...
... 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 Rest 30-60 seconds between each rep. Do not neglect any point in the rep. Train each...
Owners Manual
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... 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™ Owner's Manual 17 8/16/2006 3:40:03 PM The Workouts Circuit Training - Repeat process with completing one round of each 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™ Owner's Manual 17 8/16/2006 3:40:03 PM The Workouts Circuit Training - Repeat process with completing one round of each exercise.