Related Manuals for Bowflex Xceed Plus
Summary of Contents for Bowflex Xceed Plus
- Page 1 The Bowflex Xceed Plus ™ Home Gym Owner’s Manual and Fitness Guide PN 001-6906 Rev. C (06/12/2007)
- Page 2 With all of the fitness choices available today, finding the best workout equipment for your needs can be very confusing. Everyone at Nautilus would like to thank you for selecting the Bowflex Xceed™ Plus home gym. Bowflex Xceed™ Plus home gym is the finest home fitness product available, and you’re just about to prove it to yourself.
-
Page 3: Table Of Contents
Crossover Bent Over Row ......32 Bowflex Xceed Plus Warranty Card ....79 ™... -
Page 4: Specifications / Approvals
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 ASTM F2216-05 Bowflex Xceed Plus Owner’s Manual ™... -
Page 5: Important Safety Precautions
• This machine is designed for a User’s Weight Limit securely engaged. of 300 pounds (136 kg). Do not use if you are over this weight. • This machine contains moving parts. Use Caution. Do not wear loose clothing or jewelry. Bowflex Xceed Plus Owner’s Manual ™... -
Page 6: Safety Warning Labels
Safety Warning Labels The following safety warnings are located on the Bowflex Xceed™ Plus 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 Bowflex Representative at (1-800-628-8458). - Page 7 Location: The warning label in Figure 1 is located on the back side of the lat tower. Figure 2 Label 3: See Figure 3 for “Do not hang” notice. Location: Top front of the lat tower. Figure 1 Figure 3 Bowflex Xceed Plus Owner’s Manual ™...
-
Page 8: Get To Know Your Home Gym
Getting to Know Your Machine 50” Bent Lat Pulley Upper Lat Caps Tower Center Cross Bar Power Rod ® Resistance Rods Seat Back Hook Seat Cable Hand Grip Leg Attachment Base Frame Platform Lower Pulley/ Squat Station Bowflex Xceed Plus Owner’s Manual ™... - Page 9 ® 30 lb. (13.5 kg) rods, rods when your are not and two pairs of 50 lb. using your Bowflex Xceed ™ (22.5 kg) rods. Plus home gym. Use the rod binding strap included If you upgraded to a...
- Page 10 Getting to Know Your Machine Maintenance and Care of Your Bowflex Xceed™ Plus 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.
-
Page 11: How To Use Your Machine
Cable Routing With the versatility to perform over 65 different As you use your home gym, you will connect the exercises, the Bowflex Xceed Plus home gym easily cables and pulleys in a variety of ways to perform the ™... - Page 12 • Make sure that the Lat Tower’s cables are portion. Most exercises utilize securely fastened to the regular Bowflex this grip. The Standard Grip also is used for Plus home gym cables. Xceed ™...
-
Page 13: Define Your Goals
You may want to design your own personal to apply this newly achieved power. program specifically geared to your goals and lifestyle. Designing a program is easy, as long as you follow the below guidelines. Bowflex Xceed Plus Owner’s Manual ™... - Page 14 • Progressive Loading: The gradual systematic fitness program must contain a cardiovascular increase of repetitions, resistance and exercise fitness component to be complete. So complement period. your resistance training with aerobic exercise such as walking, running, or bicycling. Bowflex Xceed Plus Owner’s Manual ™...
-
Page 15: Workout Guide
We recommend that you warm up by doing The most important part of breathing during light stretching and performing light exercises exercise is, quite simply, that you do it. Breathing on the Bowflex Xceed Plus home gym. in or out during the actual performance is not ™... -
Page 16: The Workouts
Sets Reps Back Seated Lat Rows 10-12 Seated Lat Pulldowns 10-12 Shoulders Crossover Rear Deltoid Row 10-12 Arms Biceps Curl 10-12 Reverse Curl 10-12 Trunk Standing Low Back Extension 10-12 Seated Abdominal Crunch 10-12 Bowflex Xceed Plus Owner’s Manual ™... -
Page 17: 20 Minute Upper/Lower Body
Triceps Extension 12-15 DAY 2 & 4 Body Part Exercise Sets Reps Legs Leg Extension 12-15 Standing Hip Extension 12-15 Standing Hip Abduction 12-15 Standing Low Back Extension 10-12 Trunk Seated Abdominal Crunch 10-12 Bowflex Xceed Plus Owner’s Manual ™... -
Page 18: Body Building
Triceps Extension 8-12 DAY 3 Body Part Exercise Sets Reps Legs Squat 8-12 Leg Extension 8-12 Standing Hip Extension 8-12 Standing Low Back Extension 8-12 Trunk Seated Abdominal Crunch 8-12 Seated Oblique Abdominal Crunch 8-12 Bowflex Xceed Plus Owner’s Manual ™... -
Page 19: Circuit Training Anaerobic / Cardiovascular
Seated Lat Pulldowns 8-12 Trunk Standing Low Back Extension Arms Biceps Curl 8-12 Circuit 3 Body Part Exercise Reps Shoulders Crossover Rear Deltoid Rows 8-12 Arms Triceps Pushdown 8-12 8-12 Trunk Seated Oblique Crunch Bowflex Xceed Plus Owner’s Manual ™... -
Page 20: True Aerobic Circuit Training
Leg Extension Aerobic Exercise 30 – 60 Seconds Back Seated Lat Pulldowns 8-12 Aerobic Exercise 30 – 60 Seconds Trunk Standing Low Back Extension 8-12 Aerobic Exercise 30 – 60 Seconds 8-12 Arms Biceps Curl Bowflex Xceed Plus Owner’s Manual ™... -
Page 21: Strength Training
Seated Lat Row Seated Lat Pulldowns Arms Biceps Curl Reverse Curl Triceps Pushdown Triceps Extension Day 3 Body Part Exercise Sets Reps Legs Squat Leg Extension Standing Low Back Extension 8-12 Trunk Seated Abdominal Crunch Bowflex Xceed Plus Owner’s Manual ™... -
Page 22: Chest Exercises
Maintain a • Slowly return to start position. not travel behind shoulders. slight, comfortable, arch in Keep chest muscles tightened lower back. • Keep shoulder blades pinched during motion. together and maintain good spinal alignment. Bowflex Xceed Plus Owner’s Manual ™... -
Page 23: Decline Bench Press
Keep a slight, straight to front at shoulder travel behind shoulders. comfortable, arch in lower back. width and in line with cables. • Keep shoulder blades pinched together and maintain good spinal alignment. Bowflex Xceed Plus Owner’s Manual ™... -
Page 24: Shoulder Exercises
90º angle to torso. reverse motion keeping rear alignment. shoulder muscles tightened. • Lift chest and pinch shoulder blades together. Bowflex Xceed Plus Owner’s Manual ™... -
Page 25: Crossover Rear Deltoid Rows
• Stand up straight and slightly • Move until elbows are slightly lean back from hips. behind shoulders, then slowly reverse motion. Keep rear • Lift chest and pinch shoulder shoulder muscles tightened. blades together. Bowflex Xceed Plus Owner’s Manual ™... -
Page 26: Lateral Shoulder Raise
• Slowly bring arms to start move trunk. toward the back of your head. position without relaxing. • Raise chest and pinch shoulder blades together. • Maintain a slight, comfortable, arch in lower back. Bowflex Xceed Plus Owner’s Manual ™... -
Page 27: Front Shoulder Raise
• Raise hand grips to just above • Do not let the arch increase in the shoulder level, keeping palms lower back while pressing up. facing forward. Bowflex Xceed Plus Owner’s Manual ™... -
Page 28: Shoulder Rotator Cuff (Internal)
• Use light resistance only. Pick a • Allow forearm to rest against resistance that allows you to perform abdomen and elbow against 12-15 reps. side, taking out some of the slack or in cables. Bowflex Xceed Plus Owner’s Manual ™... -
Page 29: Shoulder Extension
• Let arms hang, extending shoulders. toward pulleys. • Keep spine in good alignment through entire motion. • Make sure both shoulders raise evenly. • For variation, bend forward slightly from hips, not spine. Bowflex Xceed Plus Owner’s Manual ™... -
Page 30: Scapular Protraction
• Do not lose spinal alignment, • Tighten trunk muscles to stabi- position. keep chest lifted. lize spine while maintaining a slight arch in lower back. • Movement is subtle and only occurs in shoulder. Bowflex Xceed Plus Owner’s Manual ™... -
Page 31: Scapular Retraction
• Do not pull with arm muscles. to start position. arms straight. • Lift chest, sit up straight with spine in good alignment and tighten trunk muscles. START FINISH START ACTION Bowflex Xceed Plus Owner’s Manual ™... -
Page 32: Back Exercises
• Tighten abs to stabilize spine motion. arms overhead and releasing while maintaining a slight arch shoulder blades. • Release shoulder blades at end of each in lower back. rep. Initiate new rep by depressing shoulder blades. Bowflex Xceed Plus Owner’s Manual ™... -
Page 33: Narrow Pulldowns W/ Bent Lat Bar
• Maintain good spinal align- • Slowly return to start position. ment, chest lifted, abs tight Allow arms and shoulder blades and a slight arch in lower back. to move up fully, without relaxing muscles. Bowflex Xceed Plus Owner’s Manual ™... -
Page 34: Bent Over Row
• Let arms extend in direction • Do not slouch when lowering of pulleys. hand grips. • Keep back flat and knees bent. • Keep spine in good alignment through entire motion. Bowflex Xceed Plus Owner’s Manual ™... -
Page 35: Seated Lat Rows
• Sit up straight, spine in good • Slowly return to start position. • Do not lose spinal alignment, keep alignment. chest lifted. • Release shoulder blades at end of each rep. Initiate new rep by pinching shoulder blades. Bowflex Xceed Plus Owner’s Manual ™... -
Page 36: Standing Low Back Extension
• Maintain good spinal alignment, chest lifted, abs tight, and a • Slowly return to start position slight arch in lower back. allowing arms and shoulder blades to move up, without relaxing muscles. Bowflex Xceed Plus Owner’s Manual ™... -
Page 37: Crossover Wide Pulldowns W/ Hand Grips
• Maintain good spinal alignment, • Slowly return to start position chest lifted, abs tight and a allowing arms and shoulder slight arch in lower back. blades to move fully up, without relaxing muscles. Bowflex Xceed Plus Owner’s Manual ™... -
Page 38: Seated Lat Pulldowns
• Slowly return to start position, Allow arms and shoulder blades to move fully upward, without relaxing muscles. Bowflex Xceed Plus Owner’s Manual ™... -
Page 39: Arm Exercises
Slowly reverse arcing motion so shoulders are directly over and straighten arms fully. hands. Lift chest and tighten abs to stabilize spine. Maintain a slight arch in lower back. Bowflex Xceed Plus Owner’s Manual ™... -
Page 40: Triceps Pushdown W/ Bent Lat Bar
• Raise chest and pinch shoulder blades together. Maintain a slight, comfortable, arch in lower back. Bowflex Xceed Plus Owner’s Manual ™... -
Page 41: Hammer Triceps Extension
• Keep knees bent and feet flat • With free hand, lightly grasp on floor. back of arm near elbow, to stabi- lize working arm. • Raise chest and pinch shoulder blades together. Maintain a slight arch in lower back. Bowflex Xceed Plus Owner’s Manual ™... -
Page 42: Triceps Kickback
• Maintain Hammer Grip throughout hammer grip position with free exercise. hand, palm facing in. • Draw elbow back so upper arm is beside body and elbow bent approximately 90º. Bowflex Xceed Plus Owner’s Manual ™... -
Page 43: Resisted Dip
Lift chest, tighten abs • Slowly lower to start position and maintain a slight arch in by performing the same arcing lower back. motion. Bowflex Xceed Plus Owner’s Manual ™... -
Page 44: Concentration Biceps Curl
• Keep trunk muscles tight and • Lift chest, tighten abs and • Slowly lower to start position. maintain a very slight arch in maintain slight arch in lower back. lower back. Bowflex Xceed Plus Owner’s Manual ™... -
Page 45: Barbell Biceps Curl
(although not pressed tightly). • Slowly lower to start position Lift chest, tighten abs and by performing same arcing maintain a very slight arch in motion. lower back. Bowflex Xceed Plus Owner’s Manual ™... -
Page 46: Seated Biceps Curl
• Keep wrists straight. • Maintain correct spinal • Slowly return to start position • Keep chest lifted, trunk muscles alignment. without relaxing biceps. tight and maintain a very slight arch in lower back. Bowflex Xceed Plus Owner’s Manual ™... -
Page 47: Wrist Extension
• Do not rock body. Keep chest lifted, arch in lower back. abs tight and maintain a slight arch in lower back. • Bend arms 90º, palms up. Hold position throughout entire exercise. Bowflex Xceed Plus Owner’s Manual ™... -
Page 48: Abdominal Exercises
• Move only as far as muscles will take lower back. you and eliminate uncontrolled momentum. • Caution: Do not use heavy resis- tance. Pick a weight that allows you to perform 12-15 reps. Bowflex Xceed Plus Owner’s Manual ™... -
Page 49: Leg Exercises
• Keep knees pointed straight out in movement. front of you. • Keep spine in good posture, • Never step off platform while under with chest lifted, abs tight and resistance. maintain a very slight arch in lower back. Bowflex Xceed Plus Owner’s Manual ™... -
Page 50: Standing Hip Extension (Knee Bent)
• Slowly return to start position. away from body’s midline through • Hold onto seat back pad to entire exercise. stabilize yourself. • Keep spine in good posture, chest lifted, abs tight. Maintain a slight arch in lower back. Bowflex Xceed Plus Owner’s Manual ™... -
Page 51: Leg Kickback
• Allow lower leg to hang in the direc- • Slowly return to start position chest lifted, abs tight. Maintain tion of cable at all times. without resting leg muscles. a slight arch in lower back. Bowflex Xceed Plus Owner’s Manual ™... -
Page 52: Dead Lift
• Keep spine in good posture, • Slowly return to start position. chest lifted and abs tight. Main- • Keep knees slightly bent and tain a slight arch in lower back. head up. • Use light weight. Bowflex Xceed Plus Owner’s Manual ™... -
Page 53: Standing Hip Adduction
• Adjust position so there is • Keep spine straight and hips level. Try some resistance in cables. not to raise hips when raising leg to the side. Bowflex Xceed Plus Owner’s Manual ™... -
Page 54: Calf Raise
• Do not change hip or knee • Lift chest, tighten abs and position, ONLY ankle motion maintain a slight arch in should be allowed. lower back. Bowflex Xceed Plus Owner’s Manual ™... -
Page 55: Muscle Chart
Tensor Gluteus Fasciae Maximus Latae Adductor Iliopsoas Magnus Pectineus Biceps Adductor Longus Femoris Rectus Femoris Iliotibial Tract Semitendinosus Vastus Lateralis Gracilis Semimembranosus Vastus Medialis Sartorius Peroneus Longus Gastrocnemius Extensor Digitorum Longus Soleus Tibialis Anterior Bowflex Xceed Plus Owner’s Manual ™... - Page 56 Bowflex Xceed Plus Owner’s Manual ™...
-
Page 57: Exercise Log
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 Sets Reps Resistance Sets Reps Resistance Bowflex Xceed Plus Owner’s Manual ™... -
Page 59: By Ellington Darden, Ph.d
The Bowflex ® Body Leanness Program By Ellington Darden, Ph.D. The following program was created by Dr. Ellington Darden. It contains a rigorous fitness and dietary program. Please consult your physician before beginning any fitness or dietary program. Some of the names of the exercises... - Page 60 Bowflex Body Leanness Program ®...
- Page 61 – 18 workouts (3 per week) ® – allowed the participants to build muscle, which accelerated their metabolisms, and produced faster and greater fat losses. The plan worked so well that it became know as The Bowflex Body ®...
- Page 62 WARNING! Before beginning this program consult your physician or healthcare professional. Show this plan and your Bowflex ® Owner’s Manual to your physician or healthcare professional. Only he or she can determine if this course is appropriate for your particular age and condition.
- Page 63 5) Hips – feet together at maximum protrusion of buttocks. 6) Thighs – high, just below the buttocks crease with legs apart and weight distributed equally on both feet. Record each measurement on your RESULTS SUMMARY SHEET. Bowflex Body Leanness Program ®...
- Page 64 Chest Abdomen Stand relaxed. Pick up a diagonal Stand relaxed. Pick up a vertical skinfold over the right pectoralis skinfold on the right side of the navel. muscle, midway between the armpit and the nipple. Bowflex Body Leanness Program ®...
- Page 65 This way, your height 2) Make sure you stand against an uncluttered, light in both sets of photos is equal and more valid background. comparisons can be made. Bowflex Body Leanness Program ®...
- Page 66 Female Male Percent Body-Fat Baun, W.D, Baun, M.R., and Raven, P.B. A nomogram for the estimate of percent body fat from generalized equations. Research Quarterly for Exercise and Sport, 52:380-384, 1981. Bowflex Body Leanness Program ®...
- Page 67 Body Fat Weight Body Weight Weight of Body Fat Lean-Body Weight – Final Results Before Body Fat Weight After Body Fat Weight Total Fat Lost – After Lean-Mass Weight Before Lean-Mass Weight Total Lean-Mass Gained – Bowflex Body Leanness Program ®...
- Page 68 Right Thigh Left Thigh Total Percent Body Fat If you wish to send in your results to Nautilus, Inc., please send to: Bowflex Results, Nautilus, Inc. ® World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, WA 98683. Or you may fax this sheet to Bowflex Results at 1-360-694-7755.
- Page 69 Physical Therapy field has caused the authors of this manual to caution against performing this exercise because of the unnatural twisting movement created in the shoulder joint. We suggest you substitute Rear Deltoid Rows for the upright Row exercise. Bowflex Body Leanness Program...
- Page 70 Furthermore, to keep the body well rested, no other exercises or activities are allowed during the six-week program. This is a scientifically proven program that works. More is not better. Any additional exercise other than the amount recommended can and will harm your fat loss. Bowflex Body Leanness Program ®...
- Page 71 Week 4 = drink five and a half 32-oz. bottles (5.2 l) of ice-cold water per day. Week 5 = drink six 32-oz. bottles (5.7 l) of ice-cold water per day. Week 6 = drink six and a half 32-oz. bottles (6.2 l) of ice-cold water per day. Bowflex Body Leanness Program ®...
- Page 72 The Eating Plan The menus in the Bowflex eating plan are designed You’ll always have a 300 calorie breakfast, a 300 ® calorie lunch, and a 300 calorie dinner (women), for maximum fat-loss effectiveness and nutritional value. For best results, follow them exactly.
- Page 73 Noncaloric beverage 1 oz. fat-free cheese (1 1/2 slices) (50) Men add: (Opt.: Add to bread 1 t. Dijon mustard (0) 1/2 C. sliced white potatoes, canned (45) Noncaloric beverage 2 slices whole wheat bread (140) Bowflex Body Leanness Program ®...
- Page 74 120 ml sliced white potatoes, canned (45) (Opt.: Add to bread 5 ml Dijon mustard (0) 2 slices whole wheat bread (140) Noncaloric beverage * Nutritionally equivalent products with similar calorie counts may be substituted if recommended products cannot be found. Bowflex Body Leanness Program ®...
- Page 75 (canned no salt added), sliced white potatoes (canned), cut beets (canned). Dairy Yogurt (light nonfat), cream cheese (light), cheese (fat-free), low-fat frozen yogurt, Carnation Instant ® Breakfast packets, Champion UltraMet Packets. ® Bowflex Body Leanness Program ®...
- Page 76 ® drinking of the cold water. You may have been consuming it too quickly. q. I’m afraid that I might get large, unfeminine muscles from some of the Bowflex exercises ® q. Is it possible to drink too much water? you recommend in this course.
- Page 77 Q & A q. Why is it so important I perform the Bowflex sister, or other family member. You do not want ® exercises with a 4-second count on the lifting and normal interpersonal problems to interfere with the lowering? training.
- Page 78 I’m pleased that I lost the fat I wanted to lose. twice a week. What do I do to maintain my new body weight? Add variety to your Bowflex routines. ® A. Once you’ve lost your excessive fat, your next task is to maintain that status.
-
Page 80: Warranty Information
Limited Warranty Information (Keep For Your Records) We want you to know that the Bowflex • Use in any institutional or commercial This Bowflex ® Satisfaction Guarantee Xceed Plus home gym is a superior settings such as health clubs, schools, or ™... -
Page 81: Bowflex Xceed ™ Plus Warranty Card
Bowflex Xceed Plus Warranty Registration Card ™ IMPORTANT! MAIL WITHIN 0 DAYS OF PURCHASE PLEASE PRINT CLEARLY – THANK YOU Mr. 2. Mrs. 3. Ms. 4. Miss Customer ID from Invoice: Name: Address: Apt. #: City:... - Page 82 Return the defective part, at your expense, other than the original purchaser and is • Use in any commercial or institutional to the address given to you by a Bowflex ® only applicable for products sold and used settings such as health clubs, schools or Representative at 1-800-628-8458.
-
Page 83: Important Contact Numbers
Important Contact Numbers If you need assistance, please have both the serial number of your machine and the date of purchase available when you contact the appropriate Nautilus office listed below. Please record the following information for future reference. To locate the serial number label on your machine, refer to the Safety Warning Labels information in this manual. - Page 84 Nautilus, Inc. World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683 1-800-NAUTILUS Nautilus, Bowflex, Bowflex Xceed, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus, Inc. All other trademarks are trademarks of their respective companies.
Need help?
Do you have a question about the Xceed Plus and is the answer not in the manual?
Questions and answers