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™
The Bowflex Xceed
Home Gym
Owner’s Manual
and Fitness Guide
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PN 001-6906 Rev. B (08/06)
Costco_BFX_Xceed_OM_FINAL_print.indd 1 8/16/2006 3:39:47 PM
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CONGRATULATIONS on your commitment to improving your health and fitness! With the Bowflex Xceed™ home gym, you have everything you need to exceed all of your physical fitness, strength, and health expectations! The Bowflex Xceed™ home gym’s exceptional resistance and quality is unmatched by any other single piece of home fitness equipment available. You will not believe the amazing results your body will get with the Bowflex Xceed™ home gym! Please take your time to read through the entire ma
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Table of Contents Specifications / Approvals . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Crossover Narrow Pulldowns w/ Hand Grips . . . . . . . . . .35 Seated Lat Pulldowns . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .36 Important Safety Precautions . . . . . . . . . . . . . . . . . . . . . . . . 3 Seated Wide Lat Pulldowns . . . . . . . . . . . . . . . . . . . . . . . . .36 Safety Warning Labels . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 Get To Know You
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Specifications / Approvals Product Specifications: Product Weight 157 lbs. (71 kg) Product Dimensions 53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) high Workout Area 96" (244 cm) long x 78" (198 cm) wide Number of Exercises Over 60 ® Power Rod Resistance 210 lbs. (95 kg) 310 lbs. (141 kg.) ® Power Rod Upgradability 410 lbs. (186 kg.) User Weight Limit 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H Meets: � � ������� ���� ASTM F2276-05 � � �����
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Important Safety Precautions IMPORTANT SAFETY INSTRUCTIONS The following definition applies to the word “Warning” found throughout this manual: Used to call attention to POTENTIAL hazards that could result � � � � � � � in personal injury or loss of life. � � � � � � PRIOR TO USING THIS EQUIPMENT, OBSERVE THE FOLLOWING WARNINGS. � � � � � � � � � ������� ���� �������������� • R ead and understand the Owners • S et up and operate this machine on a solid level Manual prior to using this mac
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Safety Warning Labels The following safety warnings are located on the Bowflex Xceed™ exercise machine. Please read all safety precautions and warning information prior to using your product. Be sure 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 Home Gym ™ Bowflex Xceed Owner’s Manual 4 Costco_BFX_Xceed_OM_FINAL_print.indd 6 8/16/2006 3:39:50 PM
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Safety Warning Labels The following safety warnings are located in site specific areas on the unit. Please review and understand the safety warning labels and their locations on the unit prior to use. If you need to replace a warning label please call 1-800-NAUTILUS (1-800-628-8458) to obtain a new label. Label 1: P lease make sure all users Label 2: See figure 2 for “Caution” read, understand, and follow safety label. the warning labels on the Location: Left and right side of ro
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Get to Know Your Machine 50” Bent Lat Pulley Bar Upper Lat Rod Caps Tower Center Cross Bar ® Power Rod Resistance Rods Seat Back Pad Rod Hook Seat Cable Hand Grip Leg Attachment Rod Box Base Frame Platform Lower Pulley/ Squat Station ™ Bowflex Xceed Owner’s Manual 6 Costco_BFX_Xceed_OM_FINAL_print.indd 8 8/16/2006 3:39:51 PM
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How to Use Your Machine ® When You Are Not Using Your Power Rod Resistance ™ Bowflex Xceed Home Gym ® Power Rod resistance rods are made from a special ® composite material. Your rods are sheathed with a Disconnect the cables from the Power Rod resistance protective black rubber coating. Each rod is marked rods when your are not ™ with its weight rating on the “Rod Cap.” using your Bowflex Xceed home gym. Use the rod Adjusting and binding strap included Understanding with your mac
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How to Use Your Machine ™ The Bowflex Xceed® Home Gym Cable The Bowflex Xceed Home Gym Pulley Routing Positions As you use your home gym, you will connect the With the versatility to perform over 65 different ™ cables and pulleys in a variety of ways to perform the exercises, the Bowflex Xceed home gym easily exercises. Refer to the illustrations below for proper transitions from one exercise to another. Below is a cable routing. guide to the five different pulley positions you will us
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How to Use Your Machine Maintenance and Care of Your Bowflex Xceed® Home Gym Inspect your machine for any worn or loose components prior to use. Tighten or replace any worn or loose components prior to use. Pay close attention to cables, straps, or harness and their connections. Clean the bench with a non-abrasive household cleaner after each use. This will keep it looking new. Do not use automotive cleaner, which can make the bench too “slick.” Review all warning notices. The safety and inte
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How to Use Your Machine Hand Grips and Straps Lat Pulldown The hand grips fit snugly around your wrist, ankle, T he Lat Pulldown tower enhances exercises or instep. Attach grips to cables by snapping the that work back, shoulders and triceps muscles. cable clip onto the D-ring. Safety: Standard Grip: Grasp the • Before using the Lat Pulldown, make sure handle and cuff together to that all fasteners are in place and tightened. form a grip without inserting your hand through the cuff
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Define Your Goals Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here are some fitness components that will help you define your goals and choose your fitness program. Muscle Strength is the maximum force that you Body Composition is the ratio of fat weight (fat) can exert against resistance at one time. Your to lean weight (muscles, bones and tissue). As you muscle strength comes into play when you pick up age, the ratio shifts. The
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Define Your Goals Design Your Own Program Training variables. When designing your own Understand fitness and its components. program there are several variables that, when Improperly designed programs can be dangerous. mixed properly, will equal the right fitness Take some time to review this manual as well as formula for you. In order to find out the best other fitness guides. formula, you must experiment with several Know your current fitness level. Before you start any combinations o
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Workout Guide Working Out Cool Down A workout begins in your mind’s eye. With An essential part of the exercise routine is the concentration and visualization you can approach cool down. Gradually reduce the level of exercise your workout with a positive, constructive attitude. intensity so that blood does not accumulate in A good pre-workout mental routine is to sit and one muscle group, but continues to circulate at relax, so that you can focus on what you are about a decreasing rate. Reme
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The Workouts 20 Minute Better Body Workout Frequency: 3 Days Per Week (M-W-F) Time: About 20 Minutes Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5 -10 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance that you can perform no less than 10 reps and no more than 15 reps without your form deteriorating. As you become stronger, you c
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The Workouts 20 Minute Upper/Lower Body Frequency: 4 Days Per Week (M-T-TH-F) Time: About 20 Minutes This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate. Rest only 20
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The Workouts Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set and exer
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The Workouts Circuit Training – Anaerobic/Cardiovascular Frequency: 2-3 Times Per Week Time: About 20-45 Minutes Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one ro
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The Workouts True Aerobic Circuit Training Frequency: 2-3 Times Per Week Time: About 20-60 Minutes Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to an aerobic exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next
