Bowflex HOME GYM Owner'S Manual Download

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Summary of Contents for HOME GYM

Page 1: ...PN 001 6906 Rev B 08 06 B O IIIV F L J_ X...

Page 2: ...lease rake your time to read through the entire manual and folk w it careflllly before attempting to use your Bowflex Xceed TM home gym Ms locate and read all warning labels that are posted on the mac...

Page 3: ...Over Row 32 Crossover Bent Over Row 32 Seated Eat Rows 33 Crossover Seated Eat Rows 33 Standing Low Back Extension 34 Reverse Grip Pulldowns 34 Crossover Wide Pulldowns w Hand rips 35 Crossover Narro...

Page 4: ...Upgradability User Weight Limit 1571bs 71 kg 53 135 cm long x 49 124 cm wide x 82 208 cm high 96 244 cm long x 78 198 cm wide Over 60 2101bs 95 kg 3101bs 141 kg 4101bs 186 kg 3001bs 136 kg Regulatory...

Page 5: ...Belts and their connections Do not use if found in this condition contact Nautilus Customer Service This machine is designed for a User s Weight Limit of 300 pounds 136 kg Do not use if you are over t...

Page 6: ...all safety precautions and warning information prior to using your product Be sure to replace aW warning label if damaged illegible or missing If you need replacement labels please call a Nmlfilus Rep...

Page 7: ...l Location The warning label in Figure 1 is located on the back side of the lat tower angAbnutz_n_setscheinungen _d Fehffu_ioneno Ziehen Si a I_ _efes_i_n_seIeme_e ord_sil m_g ae Figure 1 Label 2 See...

Page 8: ...er Power Rod Resistance Rods e e e e o o o Rod Hook o o o o o o e _ Cable Hand Grip Rod Box e o e o Lower Pulley Squat Station e o e o 50 Bent Lat Bar Rod Caps Center Cross Bar Seat Back Pad Leg Attac...

Page 9: ...multiple rods up to one cable bend the closest rod toward the cable and place the cable hook through that rod cap You can then hook up the next closest rod through the same cable hook Hooking up the c...

Page 10: ...nd pulleys in a variety of ways to perfbrm the exercises RefEr to the illustratkms below for proper cable routing Position One Standard Position most common Active pulleys are on center cross bar Posi...

Page 11: ...designed into a machine can only be maintained when the equipment is regularly examined for damage and repaired It is the sole responsibility of the owner to ensure that regular maintenance is perform...

Page 12: ...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 harn...

Page 13: ...to train for power using the correct joint movements as described in this manual Then practice the skill associated with your sport learning to apply this newly achieved power Body Composition is the...

Page 14: ...eed the most training Remember your cardiovascular component Any fimess program must contain a cardiovascular fimess component to be complete So complement your resistance training with aerobic exerci...

Page 15: ...ally reduce the level of exercise intensity so that blood does not accumulate in one muscle group but continues to circulate at a decreasing rate Remember to gradually move yourself into a relaxed sta...

Page 16: ...15 1 2 10 15 1 2 10 15 1 2 10 15 1 2 10 15 1 2 10 15 Advanced General Conditioning Frequency 4 Days Per Week M T TH F Time About 35 45 Minutes When you are proficient in performing the exercise techn...

Page 17: ...0 seconds beta veen sets As you get stronger increase the number of sets you perform Move slowly on each rep Use a pace that would allow you to stop the movement instantly at any point in the rep Coun...

Page 18: ...ower the weight Move slowly on each rep Use a pace that would allow you to stop the movenlent insmndy at ally point ill the rep Count three seconds up and three seconds down and work to fatigue during...

Page 19: ...dd one round of Circuit 2 Add additional rotmds of Circuit 2 as your fitness level increases Repeat process with Circuit 3 Do not let your heart rate exceed 220 minus your resdng heart rate Perform ea...

Page 20: ...cuit 2 as your fimess level increases Do not let your heart rate exceed 220 minus your resting heart rote Perform each rep of each exercise slowly and with perfect technique Count three seconds up and...

Page 21: ...cramp the muscle at the point of full contraction and resist the movement as you lower the weight Move slowly on each rep Use a pace that would allow you to stop the movement instantly at any point i...

Page 22: ...rward moving bands toward center Return to start position with arms straight to front at shoulder width Keep chest muscles tightened iVluscies worked Emphasizes chest muscles pectoralis m_jor Involves...

Page 23: ...ter Return to start position arms straight at shoulder width handsj ust above knees in line with cables Keep chest muscles tightened M uscles worked CheStuppermUScles pectoralis major especially _ t p...

Page 24: ...les tightened iVluscies worked Back portion of shoukter muscles rear deltoids rear portion of middle deltoids Position Standing facing machine Accessory Hand Grips Pulleys Center Cross Bar narrow posi...

Page 25: ...90 angle beta veen upper arms and sides of torso Always point forearms in the direction of cables Move until elbows are slighdy behind shoulders then slowly reverse motion Keep rear shoulder muscles u...

Page 26: ...throt_ghout movement Slowly bring arms into start position without relaxing iVluscles worked Side shoulder muscles middle deltoids top muscle of rotator cuff sup_aspinams and upper trapezius muscles P...

Page 27: ...Slowly reunn arms beside torso and repeat iVluscles worked Front portion of shoulder muscles flont deltoids and flont part of middle deltoids upper back muscles upper trapezius and triceps Position S...

Page 28: ...sition Muscles worked Rear portion of rotator cuffc inflaspinams teres minor muscles Position Standing timing lefi or right Accessory Hand rips Pulleys Center Cross Bar wide position START FINISH Befo...

Page 29: ...r blades togefller Continue movement by moving hands in an arc down and back toward hips Slowly return to start position iVluscles worked Upper trapezius and associated smaller muscles of region Posit...

Page 30: ...ION Keeping arms straight and pointing in the same direction of cables slowly move shoulder blades fbrward off bench Slowly return to start position Movement is subtle and only occurs in shoulder iVlu...

Page 31: ...chest lifted Do not pull with arm muscles START Sit on floor timing machine Grab hand grips with pahns facing each other Place heels against end of plat fbrm bend hips and knees arms straight Lift che...

Page 32: ...ion by slowly moving arms overhead and releasing shoukter blades iVluscles worked Upper back latissimus dorsi teres m_jor rear deltoid muscles Also inw_lves chest pectoralis m_jor muscles and triceps...

Page 33: ...d shoulder blades to move up w o relaxing muscles iVluscles worked __ LatissiInus dorsi teres m_jor and rear _ii deltoid which make up the large _ _ pulling muscles of upper back Also _ i_ involves bi...

Page 34: ...to a point below chest Slowly reverse motion Keep knees bent and back fiat iVluscies worked Back portion of slx ukter muscles rear deltoids rear part of middle deltoids Position Standing f_cing machi...

Page 35: ...cable Slowly return to start position Muscles worked Latissinms dorsi teres m_jor and rear deltoid muscles which make up large pulling muscles of upper back Also involves biceps Position Seated on ti...

Page 36: ...changing spinal alignment iVluscles worked Latissimus dorsi teres m_tjor and rear deltoid Also involves biceps group Position Seated facing machine Accessory Hand rips Pulleys Eat Tower START BeforeY...

Page 37: ...tion Allow atIllS and shoulder blades to move flflly up without relaxing I_ltlscles Nluscles worked Latissimus dorsi teres m_jor and rear deltoid Also involves biceps group Position Seated timing mach...

Page 38: ...move up w o relaxing muscles iVluscles worked Latissimus dorsi teres m_jor _ md rear deltoid Also involves biceps group Position Seated facing machine Accessory 50 Bent Eat Bar Pulleys Eat Tower START...

Page 39: ...se arcing motion and straighten axxns flflly iVluscles worked Triceps muscles Position Standing timing machine Accessory Hand rips in Hammer rip Pulleys Eat Tower BeforeYou Begin Remove Seat and Leg E...

Page 40: ...yflom legs and up Stop at 90 Think about tightening triceps Slowly reverse arcing motion and straighmn arms flfll iVluscies worked Triceps muscles Position Seated facing outward Accessory Hand rips Pu...

Page 41: ...e arcing motion until elbows are bent again iVluscles worked Triceps muscles Position Seated fi_cing otto yard Accessory Hand rips in Hammer rip Pulleys enter ross Bar narrow position BeforeYou Begin...

Page 42: ...ht slowly return to start position iVluscies worked Triceps muscles Position Standing timing machine Accessory Hand rips in Hammer rip Pulleys enter ross Bar narrow position BeforeYou Begin Remove Sea...

Page 43: ...n to start posi Oon keeping mnsion in back shoulder nmscles Muscles worked Biceps muscles Position Standing facing machine Accessory Hand rips Pulleys Squat Pulley Frame Beforegou Begin Remove Seat an...

Page 44: ...nting toward the floor at aU times Slowly return to start position perffnming the same arc of Itlotion Muscles worked Deep arm muscle brachialis Also the f ont fbrearm muscle brachioradialis and bicep...

Page 45: ...art position by performing same arcing IIIO0 on iVluscles worked Biceps muscles Position Standing timing machine Accessory Squat Bar with squat straps Pulleys Squat Pulley Frame Beforegou Begin Remove...

Page 46: ...sition without relaxing biceps iVluscles worked Biceps muscles and brachioradialis Position Seated f_cing outward Accessory Hand rips in Hammer rip Pulleys Squat Pulley Frame Beforegou Begin Remove Le...

Page 47: ...f_ re _nns Also increases the strength of grip and isometrically challenges biceps muscles Position Standing f_cing machine Accessory Hand rips Pulleys Squat Pulley Frame Removed START FiNiSH BeforeY...

Page 48: ...o start position Niuscles worked External obliques on resistance side and internal obliques on opposite side Position Seated f_cing outward Accessory Abdominal Crunch Shoulder Harness Pulleys Center C...

Page 49: ...set is over MOVING SLOWIX to eliminate momentum is critical START Attach the Abdominal Crunch Shoulder Harness by snapping one hook to each of tile D rings Place the harness on your shoulders letting...

Page 50: ...eturn to start posi tion keeping tension in quads during movement Muscles worked All muscles of legs and buttocks gluteus maximus Position Standing facing outward Accessory Squat Bar with squat straps...

Page 51: ...y IetuIn to start position Muscles worked Buttocks a_ea gluteus maximus Position Standing facing machine Accessory Hand _ip on arch Pulleys Squat Pulley Frame BeforeYou Begin Remove Seat and Leg Exten...

Page 52: ...rectus femoris Position Standing to tile left or right of machine f_ming away Accessory Hand Grip on ankle Pulleys Squat Pulley Frame START FiNiSH BeforeYou Begin Remove Seat and Leg Extension Key Po...

Page 53: ...n Slowly return to start position Muscles worked Buttocks area glu eus maximus and hams rings Position Standing facing otmvard Accessory Squat Bar Pulleys Squat Pulley Frame START BeforeYou Begin Remo...

Page 54: ...allow attached leg to move in toward support leg 30 45 keeping hips and spine s011 Slowly draw leg back to start posi0on Muscles worked Sides of hips glutens medius especially on the standing support...

Page 55: ...flame as you push Do not change hip or knee position ONIX ankle motion shoukt be allowed START Stand with toes on platform and heels banging over edge Use hand grips in both bands as resistance and a...

Page 56: ...Lateralis Vasms Medialis Extensor Dig Longus Tibialis An terior Trai ezius S r atlls An terior Rectus Abdomin us Flexor Digitormn SuI erfi ialis Sa r to rills astrocnemius Soleus D ltoid illa llS M_ i...

Page 57: ...Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance...

Page 58: ...Costco BFX Xceed OM FINAL print indd 58 8 q6 2006 3 41 40 PM...

Page 59: ...I_t L_L I I Bowtlex Body lmam_ess P og vt n _7 I cos_ o BFX Xceea OM FII XL p im ind_I 5 9 q_qll S t _2006 3 41 4l PM...

Page 60: ...58 BoMlex Body eanness Program Costco BFX Xceed OM FINAL t_rint indd 60 8 16 2006 3 41 41 PM...

Page 61: ...nd specific menus to use have been organized in the booklet you are now holding in your hands It s the next best thing to actually going through one of my research projects In f act it s probably bett...

Page 62: ...rest between each exercise WARNING Before beginning this program consult your physician or healthcare professional Show this plan and your Bowflex _ Owner s Manual to your physician or heahhcare profe...

Page 63: ...ost you ll need to fbllow the instructions in the next section Enter your starting weight on the RESULTS SUMMARY SHEET provided Circumference of Body Parts For an even better idea of the changes that...

Page 64: ...ed Pick up a diagonal skinfold just above the crest of the hip bone on the right side of the waist Triceps Stand with right elbow flexed 90 degrees and locate the center of the back of the upper arm m...

Page 65: ...parison photographs of yourself is quite satisfying Taking flfll length photographs is not difficult but to see the maximum difference between before and ariel you should follow these guidelines 1 Kee...

Page 66: ...propriate to you you will find your body fat percentage 60 55 50 45 _ 4o o_ 35 _m _ 3o 25 2O 15 Male 33 31 21 Female 4O Percent Body Fat 130 125 120 115 110 105 100 _95 90 85 80 75 70 65 60 55 50 45 4...

Page 67: ...lost and the amount of muscle Joe gained Before fat weight 60 pounds minus after fat weight 36 pounds equals 24 pounds 10 8 kg of tht lost After lean mass weight 144 pounds minus before lean mass wei...

Page 68: ...vel Hips Right Thigh Left Thigh Total Percent Body Fat If you wish to send in your resuhs to Nautilus Inc please send to Bowflex _ Resuhs Nautilus Inc World Headquarters 16400 S E Nautilus Drive Vanco...

Page 69: ...ension 1 8 12 Bench Press 1 8 12 Lying Biceps Curl 1 8 12 Seated Shoulder Press 1 8 12 Rear Deltoid Rows 1 8 12 Seated Triceps Extension 1 8 12 Seated Abdominal Crunch 1 8 12 GUIDELINES Week 5 6 All e...

Page 70: ...d food choices are included later in this manual If you must vary from the menu items try to stay within the 60 20 20 ratio of carbohydrates proteins and fats 2000 1900 1800 1700 1600 1500 1400 1300 1...

Page 71: ...heat energy You ll be drinking from 1 to 1 5 8 US gallons 3 8 6 2 1 of water each day on the following superhydration sche lle Don t be surprised if you have to make more than a dozen trips to the re...

Page 72: ...to keep your energy high and your hunger low Begin Week I on Monday and continue through Sunday Week 2 is a repeat of Week 1 Calories for each food are noted in parentheses A shopping list follows The...

Page 73: ...Weeks3 4 100caloriesfor Weeks5 6 Women 150 caloriesfor Weeks1 2 100caloriesfor Weeks3 4 50caloriesfor Weeks5 6 Choose caloriesfrom 1largebanana 83 4 incheslong 100 1apple 3 inchdiameter 100 1 2 cantal...

Page 74: ...0caloriesfor Weeks3 4 50caloriesfor Weeks 5 6 Choosecalories from 1 largebanana 22cmlong 100 1apple 7 6cmdiameter 100 1 2 cantaloupe 12 7cmdiameter 94 5driedprunes 100 28 g 2small14g boxes raisins 82...

Page 75: ...22 cm long apples 3 inch 7 6 cm diameter cantakmpes 5 inch 12 7 cm diameter dried prunes raisins Vecjetables Lettuce tomatoes whole kernel corn canned no salt added sweet peas canned no salt added sl...

Page 76: ...Bod Leanness Program water from your tap Some people say it makes a significant difference in the taste Q I m a middle aged woman who gets black and blue marks on my legs when I diet Am I doing anyth...

Page 77: ...ly member You do not want normal interpersonal problems to interfere with the training Why won t you allow me to do aerobic dancing on my off days to speed up the loss of body fat Because doing so doe...

Page 78: ...calories if you re a woman or 600 calories if you re a man Don t panic Simply understand that you will sometimes backslide i earn to anticipate these urges and take corrective action Drink at least I...

Page 79: ...ve additional information on healthy lifestyle products Yes No Which best describes your family income US dollar figures Under 15 000 25 000 34 999 50 000 74 999 15 000 24 999 35 000 49 999 75 000 99...

Page 80: ...to normal wear and tear What We Will Do During your Warranty Coverage Period Nautilus Inc will repair any Bowflex Xceed TM home gym that proves to be detective in materials or workmanship In the even...

Page 81: ...on machine No Time Limit Warran _ on Power Rod _ resistance rods This warranty is void if gowflex Xceed TM home gym is used in a Commercial Environment This warranty covers all defects in material or...

Page 82: ...NAUTIIMS 800 628 8458 m m e o o o m m e o o o o o m m o o o o o m m o o o o m m o o o o e m m o o o o e m m e o o o e m m e o o o o e o m m o o o o e o m m o o o o e o m m INTERNATIONAL For technical...

Page 83: ...Costco BFX Xceed OM FINAL91int indd 83 8 16 2006 3 41 49 PM...

Page 84: ...00 S E Nautilus Drive Vancouver Washington USA 98683 1 800 NAUTILUS Nautilus Bowfiex Bowfiex Xceed Power Rod and the Bowfiex and Nautilus Iogos are either registered trademarks or trademarks of Nautil...

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