Bowflex Xceed manual Table of Contents

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Table of Contents

Specifications / Approvals . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Important Safety Precautions. . . . . . . . . . . . . . . . . . . . . . . . 3 Safety Warning Labels . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Get To Know Your Home Gym . . . . . . . . . . . . . . . . . . . . . 6 How to Use Your Machine. . . . . . . . . . . . . . . . . . . . . . . . . . . 7 Define Your Goals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Workout Guide . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13

The Workouts:

The 20 Minute Better Body Workout . . . . . . . . . . . . . . . . . 14

Advanced General Conditioning. . . . . . . . . . . . . . . . . . . . . 14

20 Minute Upper / Lower Body . . . . . . . . . . . . . . . . . . . . . 15

Body Building . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16

Circuit Training Anaerobic / Cardiovascular . . . . . . . . . . 17

True Aerobic Circuit Training. . . . . . . . . . . . . . . . . . . . . . . 18

Strength Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

Chest Exercises:

Bench Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20

Chest Fly. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20

Decline Bench Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21

Incline Bench Press. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21

Shoulder Exercises:

Reverse Fly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22

Crossover Reverse Fly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22

Crossover Rear Deltoid Rows . . . . . . . . . . . . . . . . . . . . . . . . 23

Crossover High Rear Deltoid Rows . . . . . . . . . . . . . . . . . . . 23

Lateral Shoulder Raise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24

Forearm Lateral Shoulder Raise . . . . . . . . . . . . . . . . . . . . . 24

Front Shoulder Raise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25

Seated Shoulder Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25

Shoulder Rotator Cuff (internal) . . . . . . . . . . . . . . . . . . . . 26

Shoulder Rotator Cuff (external) . . . . . . . . . . . . . . . . . . . . 26

Shoulder Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27

Shoulder Shrug . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27

Scapular Protraction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28

Scapular Depression . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28

Scapular Retraction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29

Back Exercises:

Standing Shoulder Pullover w/ Bent Lat Bar . . . . . . . . . .30 Standing Shoulder Pullover w/ Hand Grips . . . . . . . . . . .30 Narrow Pulldowns w/ Bent Lat Bar . . . . . . . . . . . . . . . . . . 31 Narrow Pulldowns w/ Hand Grips . . . . . . . . . . . . . . . . . . . 31 Bent Over Row. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32 Crossover Bent Over Row . . . . . . . . . . . . . . . . . . . . . . . . . . . 32 Seated Lat Rows. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33 Crossover Seated Lat Rows. . . . . . . . . . . . . . . . . . . . . . . . . . 33 Standing Low Back Extension . . . . . . . . . . . . . . . . . . . . . . . 34 Reverse Grip Pulldowns . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 Crossover Wide Pulldowns w/ Hand Grips . . . . . . . . . . . . 35

Crossover Narrow Pulldowns w/ Hand Grips . . . . . . . . . . 35 Seated Lat Pulldowns . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36 Seated Wide Lat Pulldowns . . . . . . . . . . . . . . . . . . . . . . . . . 36

Arm Exercises:

Triceps Pushdown w/ Hand Grips . . . . . . . . . . . . . . . . . . . 37 Triceps Hammer Pushdown. . . . . . . . . . . . . . . . . . . . . . . . . 37 Triceps Pushdown w/ Bent Lat Bar . . . . . . . . . . . . . . . . . . 38 Triceps Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38 Hammer Triceps Extension . . . . . . . . . . . . . . . . . . . . . . . . . 39 Cross Triceps Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39 Triceps Kickback . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .40 Hammer Triceps Kickback. . . . . . . . . . . . . . . . . . . . . . . . . .40 Resisted Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41 Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41 Concentration Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . .42 Reverse Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .42 Barbell Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43 Reverse Barbell Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . 43 Seated Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .44 Seated Biceps Hammer Curl . . . . . . . . . . . . . . . . . . . . . . . .44 Wrist Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45 Wrist Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45

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 Lift . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51 Standing 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

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Contents Fitness Guide CostcoBFXXceedOMFINALprint.indd 16/2006 33948 PM Table of Contents Specifications / Approvals Product SpecificationsRegulatory Approvals Important Safety Instructions Important Safety PrecautionsLabel Safety Warning LabelsSafety Warning Labels Rod Caps Get to Know Your MachineHow to Use Your Machine Bowflex Xceed Home Gym Cable Routing Bowflex Xceed Home Gym Pulley PositionsMaintenance and Care of Your Bowflex Xceed Home Gym Hand Grips and Straps Lat PulldownLeg Extension Define Your Goals Variables are as follows Design Your Own ProgramWorkout Guide Workouts Minute Better Body WorkoutAdvanced General Conditioning Frequency 4 Days Per Week M-T-TH-F Time About 20 Minutes Minute Upper/Lower BodyFrequency 3 Days On, 1 Day Off Time About 45-60 Minutes Body BuildingFrequency 2-3 Times Per Week Time About 20-45 Minutes Circuit Training Anaerobic/CardiovascularFrequency 2-3 Times Per Week Time About 20-60 Minutes True Aerobic Circuit TrainingFrequency 3 Days Per Week M-W-F Time About 45-60 Minutes Strength TrainingKey Points Chest ExercisesBeforeYou Begin Shoulder Exercises Crossover High Rear Deltoid Rows Elbow Flexion Crossover Rear Deltoid Rows Elbow FlexionSeated Forearm Lateral Shoulder Raise Elbows Stabilized Squat Pulley Frame Shoulder Rotator Cuff External Rotation Shoulder Rotator Cuff Internal RotationShoulder Extension Elbows Stabilized Scapular Depression Scapular Protraction Elbows StabilizedScapular Retraction Back Exercises Seated facing machine Crossover Bent Over Row 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 CrossTriceps Extension HammerTriceps Extension Elbow ExtensionHammerTriceps Kickback Triceps KickbackResisted Dip Elbow Extension Muscles worked Reverse Curl Elbow Flexion in Pronation Muscles worked Reverse Barbell Biceps Curl Elbow Extension Barbell Biceps Curl Elbow ExtensionStart Action Seated Biceps Hammer Curl Elbow FlexionWrist Curl with Wrist Flexion Muscles worked Wrist ExtensionAbdominal Exercises Trunk RotationSeated Resisted Oblique Abdominal Crunch Seated Resisted Abdominal Crunch Spinal Flexion Squat Leg ExercisesStanding Hip Extension Knee Extended Standing Hip Extension Knee BentLeg Kickback Hip and Knee Extension Muscles worked Stiff Leg Dead Lift Dead LiftStanding Hip Abduction Standing Hip AdductionLower leg or calf gastrocnemius, soleus Iliotibial Tract Muscle ChartExercise Date Exercise LogCostcoBFXXceedOMFINALprint.indd 16/2006 34140 PM Bowflex Body Leanness Program 58 Bowflex Body Leanness Program Personal guarantee from Dr. Ellington Darden Bowflex Body Leanness Program IntroductionBody Weight MeasurementsCircumference of Body Parts Suprailium Skinfold MeasurementsUsing Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Percent Body-Fat Determining Your Body FatTo Use The Nomogram Female MaleCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Measurement s Before After Your Results Summary SheetGuidelines Week 1&2 Guidelines Week 3&4Guidelines Week 5&6 Avoid Too Much Stress Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a MinimumSuperhydrate Your System Week 5 Eating PlanEating 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 IMPORTANT! Mail Within 30 Days of Purchase Bowflex Xceed Warranty Registration CardPlease fold over and tape before mailing What Is CoveredKeep For Your Records Warranty InformationOffices in the United States Important Contact NumbersCostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM
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