Bowflex Xceed manual Hand Grips and Straps, Lat Pulldown, Leg Extension

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How to Use Your Machine

Hand Grips and Straps

The hand grips fit snugly around your wrist, ankle, or instep. Attach grips to cables by snapping the cable clip onto the D-ring.

Standard Grip: Grasp the handle and cuff together to form a grip without inserting your hand through the cuff portion. Most exercises utilize

this grip. The Standard Grip also is used for Hammer Grip exercises, when you need to hold the hand grip vertically for greater wrist support.

Hand Cuff Grip: Slip your hand through the cuff so that the foam pad rests on the back of your hand. Then grasp the remainder of the grip that is sitting in

your palm. This method of gripping is great for exercises like front shoulder raises or any exercise where your palm is facing down.

Ankle Cuff Grip: The cuff opening can be made larger to accommodate the ankle. Simply insert your hand in the cuff and slide it away from the handle.

Insert your foot or ankle and tighten the grip by sliding the handle back toward the cuff.

Arch Cuff Grip: The cuff opening can also fit securely over the arch of your foot. For this grip, insert your foot through the cuff until it is around the arch of your instep, and tighten the cuff around your heel to secure the grip.

Abdominal Crunch Shoulder Harness: Attach the snap hooks to the D-rings on both ends of the harness. Sit on the bench. Place the harness on your shoulders letting the handles hang to your chest. Cross your

arms and grab both handles.

10Bowflex Xceed™ Owner’s Manual

Lat Pulldown

The Lat Pulldown tower enhances exercises that work back, shoulders and triceps muscles.

Safety:

•Before using the Lat Pulldown, make sure that all fasteners are 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 the bar holders to support the lat bar or remove the bar when not in use.

•Do not hang from the Lat Tower nor attempt to perform “chin ups” from the bar.

•Never pull on the bar unless there is resistance attached to it.

Leg Extension

Designed to add more effectiveness to all exercises where “leg work” is required.

Safety:

•Before using the Leg Extension, 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 Lock Knob to secure the attachment to your Bowflex Xceed™ home gym.

Grips manufactured under license agreement with Hands- On Sports & Gym Accessories, Inc. Patent #4756527

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Contents Fitness Guide CostcoBFXXceedOMFINALprint.indd 16/2006 33948 PM Table of Contents Specifications / Approvals Product SpecificationsRegulatory Approvals Important Safety Precautions Important Safety InstructionsSafety Warning Labels LabelSafety Warning Labels Get to Know Your Machine Rod CapsHow to Use Your Machine Bowflex Xceed Home Gym Pulley Positions Bowflex Xceed Home Gym Cable RoutingMaintenance and Care of Your Bowflex Xceed Home Gym Hand Grips and Straps Lat PulldownLeg Extension Define Your Goals Design Your Own Program Variables are as followsWorkout Guide Workouts Minute Better Body WorkoutAdvanced General Conditioning Minute Upper/Lower Body Frequency 4 Days Per Week M-T-TH-F Time About 20 MinutesBody Building Frequency 3 Days On, 1 Day Off Time About 45-60 MinutesCircuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per Week Time About 20-45 MinutesTrue Aerobic Circuit Training Frequency 2-3 Times Per Week Time About 20-60 MinutesStrength Training Frequency 3 Days Per Week M-W-F Time About 45-60 MinutesChest Exercises Key PointsBeforeYou Begin Shoulder Exercises Crossover Rear Deltoid Rows Elbow Flexion Crossover High Rear Deltoid Rows Elbow FlexionSeated Forearm Lateral Shoulder Raise Elbows Stabilized Squat Pulley Frame Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External RotationShoulder Extension Elbows Stabilized Scapular Protraction Elbows Stabilized Scapular DepressionScapular Retraction Back Exercises Seated facing machine Bent Over Row Crossover Bent Over RowSeated on ground, facing machine Standing Low Back Extension with Hip Extension CostcoBFXXceedOMFINALprint.indd 16/2006 34050 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34054 PM Arm Exercises Triceps Pushdown Elbow ExtensionTriceps Hammer Pushdown Elbow Extension Triceps Extension Elbow Extension HammerTriceps Extension Elbow Extension CrossTriceps ExtensionTriceps Kickback HammerTriceps KickbackResisted Dip Elbow Extension Muscles worked Reverse Curl Elbow Flexion in Pronation Muscles worked Barbell Biceps Curl Elbow Extension Reverse Barbell Biceps Curl Elbow ExtensionSeated Biceps Hammer Curl Elbow Flexion Start ActionWrist Extension Wrist Curl with Wrist Flexion Muscles workedAbdominal Exercises Trunk RotationSeated Resisted Oblique Abdominal Crunch Seated Resisted Abdominal Crunch Spinal Flexion Leg Exercises SquatStanding Hip Extension Knee Bent Standing Hip Extension Knee ExtendedLeg Kickback Hip and Knee Extension Muscles worked Dead Lift Stiff Leg Dead LiftStanding Hip Adduction Standing Hip AbductionLower leg or calf gastrocnemius, soleus Muscle Chart Iliotibial TractExercise Log Exercise DateCostcoBFXXceedOMFINALprint.indd 16/2006 34140 PM Bowflex Body Leanness Program 58 Bowflex Body Leanness Program Personal guarantee from Dr. Ellington Darden Introduction Bowflex Body Leanness ProgramBody Weight MeasurementsCircumference of Body Parts Skinfold Measurements SuprailiumUsing Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Determining Your Body Fat To Use The NomogramFemale Male Percent Body-FatCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurement s Before AfterGuidelines Week 1&2 Guidelines Week 3&4Guidelines Week 5&6 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Eating Plan Week 5Eating Plan US Measurements Eating Plan Metric Measurements Shopping List What can I substitute for it? Bowflex Body Leanness Program Adhere to a carbohydrate-rich, moderate-calorie eating plan Bowflex Xceed Warranty Registration Card IMPORTANT! Mail Within 30 Days of PurchaseWhat Is Covered Please fold over and tape before mailingWarranty Information Keep For Your RecordsImportant Contact Numbers Offices in the United StatesCostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM
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