Bowflex Xceed Owner's Manual

The Bowflex Xceed™Home GymOwner’s Manualand Fitness GuidePN 001-6906 Rev. B (08/06)Costco_BFX_Xceed_OM_FINAL_print.indd 1 8/16/2006

8Bowflex Xceed™ Owner’s ManualThe Bowflex Xceed™ Home Gym Pulley PositionsWith the versatility to perform over 65 different exercises, the Bowflex Xcee

Bowflex Xceed™ Owner’s Manual9Maintenance and Care of Your Bowflex Xceed® Home Gym Inspect your machine for any worn or loose components prior to use.

10Bowflex Xceed™ Owner’s ManualHand Grips and Straps The hand grips fit snugly around your wrist, ankle, or instep. Attach grips to cables by snapping

Bowflex Xceed™ Owner’s Manual11Your 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

12Bowflex Xceed™ Owner’s ManualDesign Your Own ProgramUnderstand fitness and its components. Improperly designed programs can be dangerous. Take some t

Bowflex Xceed™ Owner’s Manual13Working OutA workout begins in your mind’s eye. With concentration and visualization you can approach your workout with

14Bowflex Xceed™ Owner’s Manual20 Minute Better Body WorkoutFrequency: 3 Days Per Week (M-W-F) Time: About 20 MinutesStart by performing one set of e

Bowflex Xceed™ Owner’s Manual15Body PartChestBackShouldersArmsExerciseBench PressSeated Lat RowsCrossover Rear Deltoid RowsBiceps CurlTriceps Extension

16Bowflex Xceed™ Owner’s ManualBody BuildingFrequency: 3 Days On, 1 Day Off Time: About 45-60 MinutesBody building requires focused concentration a

Bowflex Xceed™ Owner’s Manual17Circuit Training – Anaerobic/CardiovascularFrequency: 2-3 Times Per Week Time: About 20-45 MinutesCircuit training i

CONGRATULATIONS on your commitment to improving your health and fitness! With the Bowflex Xceed™ home gym, you have everything you need to exceed all

18Bowflex Xceed™ Owner’s ManualTrue Aerobic Circuit TrainingFrequency: 2-3 Times Per Week Time: About 20-60 MinutesCircuit training is a great way

Bowflex Xceed™ Owner’s Manual19Strength TrainingFrequency: 3 Days Per Week (M-W-F) Time: About 45-60 MinutesThis program is designed to emphasize ov

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHChest ExercisesBench Press – Shoulder Horizontal Adduction (and Elbow Extension)STARTFINISH• Sit and

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHChest ExercisesDecline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)Muscles worked:C

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHFINISHShoulder ExercisesReverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)Muscles worked:Ba

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHShoulder ExercisesCrossover Rear Deltoid Rows – Elbow FlexionMuscles worked:Back portion of shoulder mus

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHShoulder ExercisesLateral Shoulder Raise – Shoulder Abduction (Elbows Stabilized)Muscles worked:Side sho

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHShoulder ExercisesFront Shoulder Raise – Shoulder Flexion (Elbow Stabilized)Muscles worked:Front part of

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHShoulder ExercisesShoulder Rotator Cuff – Internal RotationMuscles worked:Front rotator cuff muscle (su

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHShoulder Extension – Elbows StabilizedShoulder ExercisesMuscles worked:Upper back (latissimus dorsi, ter

Bowflex Xceed™ Owner’s Manual1Specifications / Approvals . . . . . . . . . . . . . . . . . . . . . . . . . . 2Important Safety Precautions . . . . . .

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHShoulder ExercisesScapular Protraction – Elbows StabilizedMuscles worked:Serratus anterior muscles, the

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHShoulder ExercisesScapular RetractionMuscles worked:Develops muscles between shoulder blades (trapezius

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBack ExercisesStanding Shoulder Pullover – with Bent Lat Bar (Elbows Stabilized)Muscles worked:Upper bac

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBack ExercisesNarrow Pulldowns with Bent Lat Bar – Shoulder Extension (with Elbow Flexion)Muscles worked

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBack ExercisesBent Over RowMuscles worked:Latissimus dorsi, teres major and rear deltoid, which make up

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBack ExercisesSeated Lat Rows – Shoulder Extension (and Elbow Flexion) Muscles worked:Latissimus dorsi,

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBack ExercisesStanding Low Back Extension – with Hip ExtensionMuscles worked:Muscles in lower back (erec

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBack ExercisesCrossover Wide Pulldowns – Shoulder Extension (with Elbow Flexion)Muscles worked:Latissimu

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBack ExercisesSeated Lat Pulldowns – Shoulder Adduction (with Elbow Flexion)Muscles worked:Latissimus do

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHArm ExercisesTriceps Pushdown – Elbow ExtensionMuscles worked:Triceps muscles.Position:Standing – facing

Regulatory Approvals:Product Weight157 lbs. (71 kg)Product Dimensions53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) highWorkout

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHArm ExercisesTriceps Pushdown – with Bent Lat Bar (Elbow Extension)Muscles worked:Triceps muscles.Positi

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHArm ExercisesHammer Triceps Extension – Elbow ExtensionSTARTFINISHMuscles worked:Triceps muscles.Positio

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHArm ExercisesTriceps KickbackMuscles worked:Triceps muscles.Position:Standing – facing machineAccessory:

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHArm ExercisesResisted Dip – Elbow Extension Muscles worked:Triceps muscles.Position:Standing – facing ou

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHArm ExercisesConcentration Biceps Curl – Elbow Flexion (in Supination)Muscles worked:Biceps muscles.Posi

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHSTARTFINISHSTARTFINISHArm ExercisesBarbell Biceps Curl – Elbow ExtensionMuscles worked:Biceps muscles.Po

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHArm ExercisesSeated Biceps Curl – Elbow Flexion (in Supination)Muscles worked:Biceps muscles.Position:Se

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHWrist Curl – with Wrist FlexionMuscles worked:Front part of forearms. Also increases the strength of gri

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHTrunk RotationMuscles worked:Most of trunk muscles. Note: rotation is limited in the spine and should be

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHAbdominal ExercisesSeated (Resisted) Abdominal Crunch – Spinal FlexionMuscles worked:Abdominal area incl

Bowflex Xceed™ Owner’s Manual3Important Safety Precautions• Read and understand the Owners Manual prior to using this machine. • Read and underst

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHLeg ExercisesLeg ExtensionMuscles worked:All muscles on front of upper thigh (quadriceps muscle group).P

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHSTARTFINISHMuscles worked:Buttocks area (gluteus maximus). Position:Standing – facing machineAccessory:H

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHLeg ExercisesLeg Kickback – Hip and Knee ExtensionMuscles worked:Buttocks area (gluteus maximus). Positi

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHSTARTFINISHDead LiftLeg ExercisesStiff Leg Dead Lift Muscles worked:Buttocks area (gluteus maximus) and

START ACTIONSTART ACTIONLeg ExercisesStanding Hip AdductionSTARTFINISHSTARTFINISHStanding Hip AbductionMuscles worked:Sides of hips (gluteus medius),

START ACTIONLeg ExercisesCalf Raise – Ankle Plantarflexion (Knee Stabilized)Muscles worked:Lower leg or calf (gastrocnemius, soleus).Position:Standing

SternocleidomastoidPectoralis MajorAnterior DeltoidMedial DeltoidBicepsBrachialisExternal ObliquesBrachioradialisPronator TeresFlexor Carpi RadialisTe

Bowflex Xceed™ Owner’s Manual55Exercise LogPlease feel free to make copies of this chart to continue your exercise log.EXERCISEDATE DATE DATE DATE DATE

Costco_BFX_Xceed_OM_FINAL_print.indd 58 8/16/2006 3:41:40 PM

Bowflex® Body Leanness Program57The Bowflex® Body Leanness ProgramBy Ellington Darden, Ph.D.The following program was created by Dr. Ellington Darden.

4Bowflex Xceed™ Owner’s ManualHome GymThe following safety warnings are located on the Bowflex Xceed™ exercise machine. Please read all safety precautio

58Bowflex® Body Leanness ProgramCostco_BFX_Xceed_OM_FINAL_print.indd 60 8/16/2006 3:41:41 PM

A personal guarantee from Dr. Ellington DardenDear Bowflex® Enthusiast,I’m excited, really excited! I’m elated because I’ve researched and developed a

60Bowflex® Body Leanness ProgramIntroductionThe Bowflex® Body Leanness ProgramThis program is scientifically designed for maximal fat loss over a perio

Bowflex® Body Leanness Program61123456Women Measure: Suprailium, triceps, and thigh.Men Measure: Chest, abdomen, and thigh.MeasurementsIf you would l

62Bowflex® Body Leanness ProgramSkinfold MeasurementsTo accurately track your progress through this six-week program, it is necessary to take skinfold

Bowflex® Body Leanness Program63Using Calipers When Measuring SkinfoldsThe procedure for measuring skinfold thickness is to grasp firmly with the thumb

64Bowflex® Body Leanness Program13040383634323028262422201816141210315202530354045505560579111315171921232527293133125120115110105100959085807570656055

Bowflex® Body Leanness Program65Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you

66Bowflex® Body Leanness ProgramName AgeHeight Weight LossWeight Before Muscle GainWeight After Fat LossPlease follow the instructions in the “Meas

Bowflex® Body Leanness Program67GUIDELINES Week 1&2All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance

Bowflex Xceed™ Owner’s Manual5The following safety warnings are located in site specific areas on the unit. Please review and understand the safety warn

68Bowflex® Body Leanness ProgramYou will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program i

Bowflex® Body Leanness Program69Drinking plenty of water is essential to the success of this program. Drinking the recommended amount of water can seem

70Bowflex® Body Leanness ProgramThe menus in the Bowflex® eating plan are designed for maximum fat-loss effectiveness and nutritional value. For best r

Bowflex® Body Leanness Program71Breakfast = 300 caloriesChoice of bagel, cereal or shake.Bagel1 plain bagel (frozen) (210)3/4 oz. light cream cheese (4

72Bowflex® Body Leanness ProgramBreakfast = 300 caloriesChoice of bagel, cereal or shake.Bagel1 plain bagel (frozen) (210)21 g light cream cheese (45)1

Bowflex® Body Leanness Program73Shopping ListQuantities needed for listed items will depend on your specific selections. Review your choices and adjust

74Bowflex® Body Leanness ProgramQ. I often get headaches when I eat only 1000 calories a day. What should I do?A. Your headaches may be caused by goi

Bowflex® Body Leanness Program75Q. Why is it so important I perform the Bowflex® exercises with a 4-second count on the lifting and lowering?A. Becau

76Bowflex® Body Leanness Program Continue your Bowflex® exercise routine at the highest level. Perform the same 10 exercises three times per week. Try

IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASEPLEASE PRINT CLEARLY – THANK YOUBowflex Xceed™ Warranty Registration Card Please check here if you would pr

6Bowflex Xceed™ Owner’s ManualGet to Know Your MachinePower Rod® Resistance RodsRod HookUpper Lat TowerSeat Back PadSeatBase Frame PlatformRod CapsCabl

Please fold over and tape before mailingPlease fold over and tape before mailingPlaceStampHereNautilus, Inc.World Headquarters16400 S.E. Nautilus Driv

Bowflex Xceed™ Owner’s Manual79Warranty Information(Keep For Your Records)We want you to know that the Bowflex Xceed™ home gym is a superior product. Y

80Bowflex Xceed™ Owner’s ManualImportant Contact NumbersOFFICES IN THE UNITED STATES:E-mail: [email protected]• NAUTILUS INNOVATION CENTERNa

Costco_BFX_Xceed_OM_FINAL_print.indd 83 8/16/2006 3:41:49 PM

© 2006 Nautilus, Inc. All Rights Reserved. Nautilus, Inc. World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683 1-800-NAUTI

Bowflex Xceed™ Owner’s Manual7Power Rod® ResistancePower Rod® resistance rods are made from a special composite material. Your rods are sheathed with a