Please fold over and tape before mailing | Bowflex Xceed manual

What Is Covered

Nautilus, Inc. warrants to the original purchaser of the Bowflex Xceed™ home gym that the machine is free from defects in materials or workmanship, with the exceptions stated below. This warranty is not transferable or applicable to any person other than the original purchaser and is only applicable for products sold and used in the United States or Canada. Tampering with the unit will void the warranty.

Bowflex Xceed™ Home Gym XLU/

XTLU

•7 years on machine

•No-Time-Limit Warranty on Power Rod® resistance rods

Warranties Do Not Cover

• A Bowflex Xceed™ home gym purchased

for commercial or institutional use.

•Damage due to use by persons who weigh more than 300 pounds (136 kg).

•Damage due to abuse, accident, failure to follow instructions or warnings in the Owner’s Manual, misuse, mishandling, accident or Acts of God (such as floods or power surges).

•Damage due to normal wear and tear.

What We Will Do

During your Warranty Coverage Period, Nautilus, Inc. will repair any Bowflex Xceed™ home gym that proves to be defective in materials or workmanship. In the event repair is not possible, Nautilus, Inc. will either replace your Bowflex Xceed™ home gym or refund your purchase price, less shipping and handling.

How To Get Service

Return the defective part, at your expense, to the address given to you by a Bowflex® Representative at 1-800-605-3369. Include an explanation of the problem. Adequate protective packaging of the defective parts or unit and cost of shipping are your responsibility.

The repaired part or unit will be returned to you at the company’s expense.

How State Law Applies

This warranty gives you specific legal rights, and you may also have other rights which vary from state to state.

Please fold over and tape before mailing

Please fold over and tape before mailing

Place

Stamp

Here

Nautilus, Inc.

World Headquarters

16400 S.E. Nautilus Drive

Vancouver, WA 98683

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Bowflex Xceed manual Please fold over and tape before mailing, What Is Covered

Contents

Fitness Guide CostcoBFXXceedOMFINALprint.indd 16/2006 33948 PM Table of Contents Regulatory Approvals Specifications / ApprovalsProduct Specifications Important Safety Precautions Important Safety Instructions Safety Warning Labels Label Safety Warning Labels Get to Know Your Machine Rod Caps How to Use Your Machine Bowflex Xceed Home Gym Pulley Positions Bowflex Xceed Home Gym Cable Routing Maintenance and Care of Your Bowflex Xceed Home Gym Leg Extension Hand Grips and StrapsLat Pulldown Define Your Goals Design Your Own Program Variables are as follows Workout Guide Advanced General Conditioning WorkoutsMinute Better Body Workout Minute Upper/Lower Body Frequency 4 Days Per Week M-T-TH-F Time About 20 Minutes Body Building Frequency 3 Days On, 1 Day Off Time About 45-60 Minutes Circuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per Week Time About 20-45 Minutes True Aerobic Circuit Training Frequency 2-3 Times Per Week Time About 20-60 Minutes Strength Training Frequency 3 Days Per Week M-W-F Time About 45-60 Minutes Chest Exercises Key Points BeforeYou Begin Shoulder Exercises Crossover Rear Deltoid Rows Elbow Flexion Crossover High Rear Deltoid Rows Elbow Flexion Seated Forearm Lateral Shoulder Raise Elbows Stabilized Squat Pulley Frame Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External Rotation Shoulder Extension Elbows Stabilized Scapular Protraction Elbows Stabilized Scapular Depression Scapular Retraction Back Exercises Seated facing machine Bent Over Row Crossover Bent Over Row Seated on ground, facing machine Standing Low Back Extension with Hip Extension CostcoBFXXceedOMFINALprint.indd 16/2006 34050 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34054 PM Triceps Hammer Pushdown Elbow Extension Arm ExercisesTriceps Pushdown Elbow Extension Triceps Extension Elbow Extension HammerTriceps Extension Elbow Extension CrossTriceps Extension Triceps Kickback HammerTriceps Kickback Resisted Dip Elbow Extension Muscles worked Reverse Curl Elbow Flexion in Pronation Muscles worked Barbell Biceps Curl Elbow Extension Reverse Barbell Biceps Curl Elbow Extension Seated Biceps Hammer Curl Elbow Flexion Start Action Wrist Extension Wrist Curl with Wrist Flexion Muscles worked Seated Resisted Oblique Abdominal Crunch Abdominal ExercisesTrunk Rotation Seated Resisted Abdominal Crunch Spinal Flexion Leg Exercises Squat Standing Hip Extension Knee Bent Standing Hip Extension Knee Extended Leg Kickback Hip and Knee Extension Muscles worked Dead Lift Stiff Leg Dead Lift Standing Hip Adduction Standing Hip Abduction Lower leg or calf gastrocnemius, soleus Muscle Chart Iliotibial Tract Exercise Log Exercise Date CostcoBFXXceedOMFINALprint.indd 16/2006 34140 PM Bowflex Body Leanness Program 58 Bowﬂex Body Leanness Program Personal guarantee from Dr. Ellington Darden Introduction Bowflex Body Leanness Program Circumference of Body Parts Body WeightMeasurements Skinfold Measurements Suprailium Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Determining Your Body Fat To Use The NomogramFemale Male Percent Body-Fat Enter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Your Results Summary Sheet Measurement s Before After Guidelines Week 5&6 Guidelines Week 1&2Guidelines Week 3&4 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much Stress Superhydrate Your System Eating Plan Week 5 Eating 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 Purchase What Is Covered Please fold over and tape before mailing Warranty Information Keep For Your Records Important Contact Numbers Offices in the United States CostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM