Bowflex Xceed Owners Manual - Page 3

Table of Contents Specifications / Approvals 2 Important Safety Precautions 3 Safety Warning Labels 4 Get To Know Your Home Gym 6 How to Use Your Machine 7 Define Your Goals 11 Workout Guide 13 The Workouts: The 20 Minute Better Body Workout 14 Advanced General Conditioning 14 20 Minute Upper / Lower Body 15 Body Building 16 Circuit Training Anaerobic / Cardiovascular 17 True Aerobic Circuit Training 18 Strength Training 19 Chest Exercises: Bench Press 20 Chest Fly 20 Decline Bench Press 21 Incline Bench Press 21 Crossover Narrow Pulldowns w/ Hand Grips 35 Seated Lat Pulldowns 36 Seated Wide Lat Pulldowns 36 Arm Exercises: Triceps Pushdown w/ Hand Grips 37 Triceps Hammer Pushdown 37 Triceps Pushdown w/ Bent Lat Bar 38 Triceps Extension 38 Hammer Triceps Extension 39 Cross Triceps Extension 39 Triceps Kickback 40 Hammer Triceps Kickback 40 Resisted Dip 41 Biceps Curl 41 Concentration Biceps Curl 42 Reverse Curl 42 Barbell Biceps Curl 43 Reverse Barbell Biceps Curl 43 Seated Biceps Curl 44 Seated Biceps Hammer Curl 44 Wrist Extension 45 Wrist Curl 45 Shoulder Exercises: Reverse Fly 22 Crossover Reverse Fly 22 Crossover Rear Deltoid Rows 23 Crossover High Rear Deltoid Rows 23 Lateral Shoulder Raise 24 Forearm Lateral Shoulder Raise 24 Front Shoulder Raise 25 Seated Shoulder Press 25 Shoulder Rotator Cuff (internal 26 Shoulder Rotator Cuff (external 26 Shoulder Extension 27 Shoulder Shrug 27 Scapular Protraction 28 Scapular Depression 28 Scapular Retraction 29 Back Exercises: Standing Shoulder Pullover w/ Bent Lat Bar 30 Standing Shoulder Pullover w/ Hand Grips 30 Narrow Pulldowns w/ Bent Lat Bar 31 Narrow Pulldowns w/ Hand Grips 31 Bent Over Row 32 Crossover Bent Over Row 32 Seated Lat Rows 33 Crossover Seated Lat Rows 33 Standing Low Back Extension 34 Reverse Grip Pulldowns 34 Crossover Wide Pulldowns w/ Hand Grips 35 Abdominal Exercises: Trunk Rotation 46 Seated (resisted) Oblique Abdominal Crunch 46 Seated (resisted) Abdominal Crunch 47 Leg Exercises: Leg Extension 48 Squat 48 Standing Hip Extension (knee bent 49 Standing Hip Extension (knee extended 49 Leg Kickback 50 Hip Flexion 50 Dead Lift 51 Stiff Leg Dead Lift 51 Standing Hip Adduction 52 Standing Hip Abduction 52 Calf Raise 53 Muscle Chart 54 Exercise Log 55 Fast Fat Loss Now! By Ellington Darden, Ph.D 57 Bowflex Xceed™ Home Gym Warranty Card 77 Warranty Information 79 Important Contact Numbers 80 Bowflex Xceed™ Owner's Manual 1 Costco_BFX_Xceed_OM_FINAL_print.indd 3 8/16/2006 3:39:48 PM