Manuals / Bowflex / Fitness & Sports / Home Gym

Bowflex manual CostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM

Models: Xceed

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Specifications Muscle Chart Warranty Weight How to What is Important Safety Precautions Safety

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Bowflex manual CostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM

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Contents

Fitness Guide CostcoBFXXceedOMFINALprint.indd 16/2006 33948 PM Table of Contents Regulatory Approvals Specifications / ApprovalsProduct Specifications Important Safety Instructions Important Safety Precautions Label Safety Warning Labels Safety Warning Labels Rod Caps Get to Know Your Machine How to Use Your Machine Bowflex Xceed Home Gym Cable Routing Bowflex Xceed Home Gym Pulley Positions Maintenance and Care of Your Bowflex Xceed Home Gym Leg Extension Hand Grips and StrapsLat Pulldown Define Your Goals Variables are as follows Design Your Own Program Workout Guide Advanced General Conditioning WorkoutsMinute Better Body Workout Frequency 4 Days Per Week M-T-TH-F Time About 20 Minutes Minute Upper/Lower Body Frequency 3 Days On, 1 Day Off Time About 45-60 Minutes Body Building Frequency 2-3 Times Per Week Time About 20-45 Minutes Circuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per Week Time About 20-60 Minutes True Aerobic Circuit Training Frequency 3 Days Per Week M-W-F Time About 45-60 Minutes Strength Training Key Points Chest Exercises BeforeYou Begin Shoulder Exercises Crossover High Rear Deltoid Rows Elbow Flexion Crossover Rear Deltoid Rows Elbow Flexion Seated Forearm Lateral Shoulder Raise Elbows Stabilized Squat Pulley Frame Shoulder Rotator Cuff External Rotation Shoulder Rotator Cuff Internal Rotation Shoulder Extension Elbows Stabilized Scapular Depression Scapular Protraction Elbows Stabilized Scapular Retraction Back Exercises Seated facing machine Crossover Bent Over Row 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 CrossTriceps Extension HammerTriceps Extension Elbow Extension HammerTriceps Kickback Triceps Kickback Resisted Dip Elbow Extension Muscles worked Reverse Curl Elbow Flexion in Pronation Muscles worked Reverse Barbell Biceps Curl Elbow Extension Barbell Biceps Curl Elbow Extension Start Action Seated Biceps Hammer Curl Elbow Flexion Wrist Curl with Wrist Flexion Muscles worked Wrist Extension Seated Resisted Oblique Abdominal Crunch Abdominal ExercisesTrunk Rotation Seated Resisted Abdominal Crunch Spinal Flexion Squat Leg Exercises Standing Hip Extension Knee Extended Standing Hip Extension Knee Bent Leg Kickback Hip and Knee Extension Muscles worked Stiff Leg Dead Lift Dead Lift Standing Hip Abduction Standing Hip Adduction Lower leg or calf gastrocnemius, soleus Iliotibial Tract Muscle Chart Exercise Date Exercise Log CostcoBFXXceedOMFINALprint.indd 16/2006 34140 PM Bowflex Body Leanness Program 58 Bowﬂex Body Leanness Program Personal guarantee from Dr. Ellington Darden Bowflex Body Leanness Program Introduction Circumference of Body Parts Body WeightMeasurements Suprailium Skinfold Measurements Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Percent Body-Fat Determining Your Body FatTo Use The Nomogram Female Male Enter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Measurement s Before After Your Results Summary Sheet Guidelines Week 5&6 Guidelines Week 1&2Guidelines Week 3&4 Avoid Too Much Stress Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a Minimum Superhydrate Your System Week 5 Eating Plan 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 IMPORTANT! Mail Within 30 Days of Purchase Bowflex Xceed Warranty Registration Card Please fold over and tape before mailing What Is Covered Keep For Your Records Warranty Information Offices in the United States Important Contact Numbers CostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM

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