Bowflex Xceed Owners Manual

Bowflex Xceed Manual

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  • Bowflex Xceed | Owners Manual - Page 1
    The Bowflex Xceed™ Home Gym Owner's Manual and Fitness Guide PN 001-6906 Rev. B (08/06) Costco_BFX_Xceed_OM_FINAL_print.indd 1 8/16/2006 3:39:47 PM
  • Bowflex Xceed | Owners Manual - Page 2
    each exercise before you do so using Power Rod® Resistance. 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™ home gym. Bowflex Xceed™ home gym is
  • Bowflex Xceed | Owners Manual - Page 3
    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
  • Bowflex Xceed | Owners Manual - Page 4
    / Approvals Product Specifications: Product Weight Product Dimensions Workout Area Number of Exercises Power Rod® Resistance Power Rod® Upgradability User Weight Limit 157 lbs. (71 kg) 53 US �� 2 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 4 8/16/2006 3:39:49 PM
  • Bowflex Xceed | Owners Manual - Page 5
    prior to commencing an exercise program. If, at any time, you feel faint or dizzy, or experience pain, stop and consult your physician. • Be sure that the Selector Hook is correctly attached to the Rod End. • Select a workout area that provides a minimum clearance behind the rod box of 0.5 ft (15
  • Bowflex Xceed | Owners Manual - Page 6
    . 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 4 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 6 Home Gym 8/16/2006 3:39
  • Bowflex Xceed | Owners Manual - Page 7
    sure all users read, understand, and follow the warning labels on the home gym. See Figure 1 for general use safety label. Location: The warning label in Figure 1 is located on the back side of the lat tower. Label 2: See figure 2 for "Caution" safety label. Location: Left and right side of rod box
  • Bowflex Xceed | Owners Manual - Page 8
    Machine Pulley Upper Lat Tower Power Rod® Resistance Rods Rod Hook Cable Hand Grip Rod Box Lower Pulley/ Squat Station 6 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 8 50" Bent Lat Bar Rod Caps Center Cross Bar Seat Back Pad Seat Leg Attachment Base Frame Platform 8/16/2006
  • Bowflex Xceed | Owners Manual - Page 9
    ) rods. If you upgraded to a 310 (140 kg) or 410 pound (186 kg) capacity you will have an additional one or two pair of 50 lb. (22.5 kg) rods, respectively. Hooking Power Rod® Resistance Rods to the Cables When You Are Not Using Your Bowflex Xceed™ Home Gym Disconnect the cables from the Power Rod
  • Bowflex Xceed | Owners Manual - Page 10
    exercises, the Bowflex Xceed™ home gym easily transitions from one exercise to another. Below is a guide to the five different pulley positions you will use to optimally perform your workout routine. The Bowflex Xceed® Home Gym Cable Routing As you use your home gym, you will connect the cables
  • Bowflex Xceed | Owners Manual - Page 11
    your Bowflex Xceed™ home gym, please contact our Customer Service Department at 1-800-605-3369 or by mail to: Customer Service, Nautilus, Inc. World Headquarters, 16400 SE Nautilus Drive, Vancouver, Washington, USA 98683. Costco_BFX_Xceed_OM_FINAL_print.indd 11 Bowflex Xceed™ Owner's Manual 9 8/16
  • Bowflex Xceed | Owners Manual - Page 12
    are securely fastened to the regular Bowflex Xceed™ home gym cables. • Always use the Lock Knob to secure the attachment to your Bowflex Xceed™ home gym. Grips manufactured under license agreement with HandsOn Sports & Gym Accessories, Inc. Patent #4756527 Costco_BFX_Xceed_OM_FINAL_print.indd 12
  • Bowflex Xceed | Owners Manual - Page 13
    -20 repetitions in each set, three sets to each exercise, working the muscle only to fatigue. Muscle Power alignment are the result of equal strength developed in all parts of the body. It comes into play in your Xceed™ Owner's Manual 11 Costco_BFX_Xceed_OM_FINAL_print.indd 13 8/16/2006 3:40:02 PM
  • Bowflex Xceed | Owners Manual - Page 14
    you rest between workouts. Once you've established a base of fitness, follow these basic principles: • Isolate Muscle Groups: Focus work on specific muscle groups. • Progressive Loading: The gradual systematic increase of repetitions, resistance and exercise period. 12 Bowflex Xceed™ Owner's Manual
  • Bowflex Xceed | Owners Manual - Page 15
    exercises on the Bowflex Xceed™ home gym. Your Routine The workout portion of your fitness routine is the series of exercises devoted to your particular goals. Remember, make sure to have fun! Cool Down An essential part of the exercise routine Bowflex Xceed™ Owner's Manual 13 8/16/2006 3:40:02 PM
  • Bowflex Xceed | Owners Manual - Page 16
    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. 1-3 10-12 Day 2 & 4 Body Part Back Shoulders Arms Trunk 14 Bowflex Xceed™ Owner's Manual Exercise Seated Lat Rows Seated Lat Pulldowns Crossover Rear
  • Bowflex Xceed | Owners Manual - Page 17
    & 4 Body Part Legs Trunk Exercise Leg Extension Standing Hip Extension Standing Hip Abduction Standing Low Back Extension Seated Abdominal Crunch Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 10-12 1-3 10-12 Costco_BFX_Xceed_OM_FINAL_print.indd 17 Bowflex Xceed™ Owner's Manual 15 8/16
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    Squat 2-4 Leg Extension 2-4 Standing Hip Extension 2-4 Standing Low Back Extension 2-4 Seated Abdominal Crunch 2-4 Seated Oblique Abdominal Crunch 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 16 Bowflex Xceed™ Owner's Manual
  • Bowflex Xceed | Owners Manual - Page 19
    Leg Extensions Seated Lat Pulldowns Standing Low Back Extension Biceps Curl Exercise Crossover Rear Deltoid Rows Triceps Pushdown Seated Oblique Crunch Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 Costco_BFX_Xceed_OM_FINAL_print.indd 19 Bowflex Xceed™ Owner's Manual 17 8/16/2006 3:40:03 PM
  • Bowflex Xceed | Owners Manual - Page 20
    Aerobic Exercise Arms Exercise Seated Shoulder Press 30 - 60 Seconds Leg Extension 30 - 60 Seconds Seated Lat Pulldowns 30 - 60 Seconds Standing Low Back Extension 30 - 60 Seconds Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 18 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 20
  • Bowflex Xceed | Owners Manual - Page 21
    2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Day 3 Body Part Legs Trunk Exercise Squat Leg Extension Standing Low Back Extension Seated Abdominal Crunch Sets Reps 2-4 5-8 2-4 5-8 2-4 8-12 2-4 5-8 Costco_BFX_Xceed_OM_FINAL_print.indd 21 Bowflex Xceed™ Owner's Manual 19 8/16/2006 3:40:03 PM
  • Bowflex Xceed | Owners Manual - Page 22
    arms, keeping forearms in line with cables. • Stop when upper arms are - facing outward Accessory: Hand Grips Pulleys exercise. • Limit range of motion so elbows do not travel behind shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. 20 Bowflex Xceed™ Owner's Manual
  • Bowflex Xceed | Owners Manual - Page 23
    º above shoulders. • Slowly press forward, moving hands toward center. Return to start position, with arms straight to front at shoulder width and in line with cables. Bowflex Xceed™ Owner's Manual 21 Costco_BFX_Xceed_OM_FINAL_print.indd 23 8/16/2006 3:40:07 PM
  • Bowflex Xceed | Owners Manual - Page 24
    ). Position: Standing - facing machine Accessory: Hand Grips Pulleys: Center Cross Bar exercise. • Keep shoulder blades pinched together and maintain good spinal alignment. 22 Bowflex Xceed™ Owner's Manual bend in arms, move elbows out and back, crossing cables as you pull arms back. • Keep a 90º
  • Bowflex Xceed | Owners Manual - Page 25
    between upper arms and sides of torso. • Always point forearms in direction of cables. • Move until elbows are slightly behind shoulders, then slowly reverse motion. Keep rear shoulder muscles tightened. Costco_BFX_Xceed_OM_FINAL_print.indd 25 Bowflex Xceed™ Owner's Manual 23 8/16/2006 3:40:14 PM
  • Bowflex Xceed | Owners Manual - Page 26
    muscles. Position: Seated - facing outward Accessory: Hand Grips over elbows Pulleys: Squat Pulley Frame - narrow position Before You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move trunk. 24 Bowflex Xceed™ Owner's Manual START FINISH START • Slide hand grips
  • Bowflex Xceed | Owners Manual - Page 27
    Exercises Front Shoulder Raise - Shoulder Flexion (Elbow Stabilized) Muscles worked: Front part of shoulder muscles (front deltoids) and front part of middle deltoids. Position: Standing - facing outward Accessory: Hand Grips Pulleys: Squat up, abs tight Xceed™ Owner's Manual 25 8/16/2006 3:40:19 PM
  • Bowflex Xceed | Owners Manual - Page 28
    Pick a resistance that allows you to perform 12-15 reps. 26 Bowflex Xceed™ Owner's Manual START FINISH START • Stand on platform with one side toward machine. Maintain good spinal alignment. • Using arm furthest from rods, reach across body, grasp hand grip nearest you and draw arm back into side
  • Bowflex Xceed | Owners Manual - Page 29
    smaller muscles of region. Position: Standing - facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat keeping upper trapezius muscles tight. Bowflex Xceed™ Owner's Manual 27 Costco_BFX_Xceed_OM_FINAL_print.indd 29 8/16/2006 3:40:26 PM
  • Bowflex Xceed | Owners Manual - Page 30
    Accessory: Hand Grips Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Leg Extension and adjust seat height. Key Points: • Maintain a 90º angle between upper arms and torso throughout the exercise Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 30 8/16/2006 3:40:28 PM
  • Bowflex Xceed | Owners Manual - Page 31
    Exercises Scapular Retraction Muscles worked: Develops muscles between shoulder blades (trapezius and rhomboids). Position: Seated on floor, facing machine Accessory: Hand Grips Pulleys: Squat START ACTION Costco_BFX_Xceed_OM_FINAL_print.indd 31 Bowflex Xceed™ Owner's Manual 29 8/16/2006 3:40:29 PM
  • Bowflex Xceed | Owners Manual - Page 32
    Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Do not lose spinal alignment. Relax neck, keep chest lifted, abs and releasing shoulder blades. 30 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 32 8/16/2006 3:40:33 PM
  • Bowflex Xceed | Owners Manual - Page 33
    , shoulder blades fully depressed toward hips and forearms in line with cables (not forward). • Slowly return to start position. Allow arms and shoulder blades to move up fully, without relaxing muscles. Bowflex Xceed™ Owner's Manual 31 Costco_BFX_Xceed_OM_FINAL_print.indd 33 8/16/2006 3:40:37 PM
  • Bowflex Xceed | Owners Manual - Page 34
    of shoulder muscles (rear deltoids, rear part of middle deltoids). Position: Standing - facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat bent and back flat. 32 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 34 8/16/2006 3:40:40 PM
  • Bowflex Xceed | Owners Manual - Page 35
    alignment. ACTION • Pinch shoulder blades together. • Pull upper arms down and back, brushing past sides of body while keeping forearms pointing in direction of cable. • Slowly return to start position. Bowflex Xceed™ Owner's Manual 33 Costco_BFX_Xceed_OM_FINAL_print.indd 35 8/16/2006 3:40:43 PM
  • Bowflex Xceed | Owners Manual - Page 36
    biceps group. Position: Seated - facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep lats tightened throughout entire motion. 34 Bowflex Xceed™ Owner's Manual START FINISH START • Grasp hand grips with
  • Bowflex Xceed | Owners Manual - Page 37
    sides), shoulder blades fully depressed toward hips and forearms up, in line with cables. • Slowly return to start position allowing arms and shoulder blades to move fully up, without relaxing muscles. Bowflex Xceed™ Owner's Manual 35 Costco_BFX_Xceed_OM_FINAL_print.indd 37 8/16/2006 3:40:50 PM
  • Bowflex Xceed | Owners Manual - Page 38
    Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Maintain good spinal alignment, chest lifted, abs forearms up in line with cables. • Slowly return to exercise with hands in the wide position, bring hands closer together. 36 Bowflex Xceed™ Owner's Manual
  • Bowflex Xceed | Owners Manual - Page 39
    Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Keep upper arms motionless. • Keep wrists straight. • Tighten triceps throughout exercise and tighten abs to Xceed™ Owner's Manual 37 Costco_BFX_Xceed_OM_FINAL_print.indd 39 8/16/2006 3:40:58 PM
  • Bowflex Xceed | Owners Manual - Page 40
    so shoulders are over hands. Lift chest and tighten abs to stabilize spine while maintaining a slight arch in lower : Seated - facing outward Accessory: Hand Grips Pulleys: Center Tighten triceps throughout exercise and control motion on the way down. 38 Bowflex Xceed™ Owner's Manual START FINISH
  • Bowflex Xceed | Owners Manual - Page 41
    in arcing motion across chest. • Stop motion when arm is straight, then slowly reverse arc motion until elbow is back in start position. Bowflex Xceed™ Owner's Manual 39 8/16/2006 3:41:04 PM
  • Bowflex Xceed | Owners Manual - Page 42
    . Position: Standing - facing machine Accessory: Hand Grips in "Hammer Grip" exercise and control motion. • Maintain Hammer Grip throughout exercise. 40 Bowflex Xceed™ Owner's Manual START FINISH START • Stand on platform. • Keep chest lifted and maintain a slight arch in lower back. • Support
  • Bowflex Xceed | Owners Manual - Page 43
    Exercises Resisted Dip - Elbow Extension Muscles worked: Triceps muscles. Position: Standing - facing outward Accessory inside toward body. • Cable should be between arm Accessory: Hand Grips Pulleys: Squat . Lift chest, tighten abs and maintain a slight Xceed™ Owner's Manual 41 8/16/2006 3:41:08 PM
  • Bowflex Xceed | Owners Manual - Page 44
    . • Lift chest, tighten abs and maintain slight arch in lower back. ACTION • Keeping palms facing down, slowly curl hand grips forward, then up, then in toward shoulders while keeping elbows at sides and upper arms completely still. • Slowly lower to start position. 42 Bowflex Xceed™ Owner's Manual
  • Bowflex Xceed | Owners Manual - Page 45
    wrists back to bring squat bar forward, then up, and then in toward shoulders while keeping elbows at sides and upper arms completely still. • Slowly lower to start position by performing same arcing motion. Costco_BFX_Xceed_OM_FINAL_print.indd 45 Bowflex Xceed™ Owner's Manual 43 8/16/2006 3:41
  • Bowflex Xceed | Owners Manual - Page 46
    Arm Exercises Seated Biceps Curl - Elbow Flexion (in Supination) Muscles worked: Biceps muscles. Position: Seated - facing outward Accessory: Hand Grips Pulleys: Squat Pulley without relaxing biceps. 44 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 46 8/16/2006 3:41:17 PM
  • Bowflex Xceed | Owners Manual - Page 47
    in lower back. • Bend arms 90º, palms up. Hold position throughout entire exercise. ACTION • Slowly curl fists towards front of forearms. • Keeping forearms still, slowly let fists return to start position. Bowflex Xceed™ Owner's Manual 45 Costco_BFX_Xceed_OM_FINAL_print.indd 47 8/16/2006 3:41:19 PM
  • Bowflex Xceed | Owners Manual - Page 48
    normal neck posture. • Tighten abs throughout range of motion. Do not let abs relax until set is over. • MOVING SLOWLY to eliminate momentum is critical. 46 Bowflex Xceed™ Owner's Manual START FINISH START • Place seat in lowest position. • Attach the Abdominal Crunch Shoulder Harness by snapping
  • Bowflex Xceed | Owners Manual - Page 49
    you can without moving hips or neck. LOWER BACK SHOULD NOT LOSE CONTACT WITH BENCH when fully crunched. • Slowly reverse motion returning to start position without relaxing. START FINISH START ACTION Costco_BFX_Xceed_OM_FINAL_print.indd 49 Bowflex Xceed™ Owner's Manual 47 8/16/2006 3:41:25 PM
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    bend waist or lower back. • Keep abs tight throughout entire exercise. • Keep knees pointed straight out in front of you. • Never step off platform while under resistance. 48 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 50 Squat START FINISH START • Stand on platform, feet
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    maximus). Position: Standing - facing machine Accessory: Hand Grip on arch Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Make sure all motion occurs at hip, NOT waist or lower back. • Keep abs tight throughout entire exercise. • Keep leg in same position
  • Bowflex Xceed | Owners Manual - Page 52
    ). Position: Standing - facing machine Accessory: Hand Grip on arch Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not allow waist, lower back or supportive hip to move. • Keep abs tight throughout entire exercise. START FINISH START • Secure cuff
  • Bowflex Xceed | Owners Manual - Page 53
    posture, chest lifted and abs tight. Maintain a slight arch in lower back. ACTION • Push hips forward. • Slowly move trunk up until you are in standing position. Glutes should be tight when reaching standing position. • Slowly return to start position. Bowflex Xceed™ Owner's Manual 51 8/16/2006
  • Bowflex Xceed | Owners Manual - Page 54
    - facing outward Accessory: Hand Grip over ankle Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not use exercise for losing fat from thighs. Use it to develop hip strength and stability. • Do not cross attached leg in front of standing/ support leg. Use
  • Bowflex Xceed | Owners Manual - Page 55
    and a balance stabilizer. • Lift chest, tighten abs and maintain a slight arch in lower back. ACTION • Slowly press balls of feet into platform and lift heels up. • Slowly return to start position. Costco_BFX_Xceed_OM_FINAL_print.indd 55 Bowflex Xceed™ Owner's Manual 53 8/16/2006 3:41:39 PM
  • Bowflex Xceed | Owners Manual - Page 56
    Gracilis Sartorius Gastrocnemius Soleus Posterior Deltoid Infraspinatus Teres Major Triceps Latissimus Dorsi Gluteus Medius Gluteus Maximus Adductor Magnus Biceps Femoris Semitendinosus Semimembranosus 54 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 56 8/16/2006 3:41:40 PM
  • Bowflex Xceed | Owners Manual - Page 57
    feel free to make copies of this chart to continue your exercise log. EXERCISE Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Reps Resistance DATE DATE DATE DATE DATE DATE Bowflex Xceed™ Owner's Manual 55 Costco_BFX_Xceed_OM_FINAL_print.indd 57 8/16/2006 3:41:40 PM
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    Costco_BFX_Xceed_OM_FINAL_print.indd 58 8/16/2006 3:41:40 PM
  • Bowflex Xceed | Owners Manual - Page 59
    your physician before beginning any fitness or dietary program. Some of the names of the exercises listed in this program have been changed in order to match the names of the exercises in this manual. The exercises themselves have not been changed, in order to preserve the integrity of Dr. Darden
  • Bowflex Xceed | Owners Manual - Page 60
    58 Bowflex® Body Leanness Program Costco_BFX_Xceed_OM_FINAL_print.indd 60 8/16/2006 3:41:41 PM
  • Bowflex Xceed | Owners Manual - Page 61
    Bowflex® home gyms were a significant part of my research results. The exercises in my program, performed on a Bowflex® machine - 18 workouts (3 All the guidelines that were applied to my research, including simple exercise instructions and specific menus to use, have been organized in the booklet
  • Bowflex Xceed | Owners Manual - Page 62
    exercise routine you must be familiar with your Bowflex® home gym. You should experiment with finding the proper amount of resistance to use on each exercise. while exercising, stop the movement and consult a physician. Make sure you read your Bowflex® Owner's Manual BEFORE attempting a workout.
  • Bowflex Xceed | Owners Manual - Page 63
    to follow the instructions in the next section. Enter your starting weight on the RESULTS SUMMARY SHEET provided. Circumference of Body Parts: For an even next six weeks, it is necessary to measure the circumference of certain body parts. This will tell you where the fat is shrinking and what areas
  • Bowflex Xceed | Owners Manual - Page 64
    Measurements Skinfold Measurements To accurately track your progress through this six-week program, it is necessary to take skinfold measurements. By measuring yourself in this way, you will be able to determine your lean-body mass and your body-fat percentage. The goal of this program is to
  • Bowflex Xceed | Owners Manual - Page 65
    stomach. 5) Interlace your fingers and place them on top of your head, so the contours of your torso will be plainly visible. Keep your feet 8" (20 cm) apart in all three pictures. 6) When you get the film developed tell the processors to make your after photos the same size as your
  • Bowflex Xceed | Owners Manual - Page 66
    15 18 45 11 16 40 9 14 35 7 5 12 30 3 10 25 Percent 20 Body-Fat 15 10 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. 64 Bowflex® Body Leanness Program
  • Bowflex Xceed | Owners Manual - Page 67
    (27.2 kg). Thus, his lean-body mass is 70%, or 140 pounds (63.5 kg). After the program, Joe weighs 180 pounds (81.6 kg) and is 20% fat, which equals 36 pounds (16.3 kg). His lean-body mass is 80%, or 144 pounds (65.3 kg). Simple calculations allow us to find the
  • Bowflex Xceed | Owners Manual - Page 68
    After Age Weight Loss Muscle Gain Fat Loss Please follow the instructions in the "Measurements" section for measuring circumferences. Measurements Before Nautilus Drive, Vancouver, WA 98683. Or you may fax this sheet to Bowflex® Results at 1-360-694-7755. Please include your name, address, and
  • Bowflex Xceed | Owners Manual - Page 69
    to a minimum, no longer than 60 seconds. No workout should take more than 30 minutes to complete. Perform each workout three days a week. Exercise Leg Curl Leg Extension Bench Press Lying Biceps Curl Seated Shoulder Press Seated Abdominal Crunch Sets 1 1 1 1 1 1 Reps 8-12 8-12 8-12 8-12 8-12 8-12
  • Bowflex Xceed | Owners Manual - Page 70
    descending-calorie eating plan and a superhydration routine. Follow a Carbohydrate-Rich, Descending- this manual. If you must vary from the menu items, try to stay within the 60:20:20 ratio of to keep the body well rested, no other exercises or activities are allowed during the six-week program.
  • Bowflex Xceed | Owners Manual - Page 71
    you have to make more than a dozen trips to the restroom, especially during the first week of the program. Remember, your body is an adaptive system, and it will soon accommodate the increased water consumption. Note: Although it is doubtful that you could ever drink too much water, a few ailments
  • Bowflex Xceed | Owners Manual - Page 72
    The Eating Plan The menus in the Bowflex® eating plan are designed for maximum fat-loss effectiveness and nutritional value wish to vary from the outline menu items try to stay with in the 60:20:20 ratio of carbohydrates, proteins, and fats. 70 Bowflex® Body Leanness Program Costco_BFX_Xceed_OM_FINAL_print.indd 72 8/16/2006
  • Bowflex Xceed | Owners Manual - Page 73
    bread (35) Noncaloric beverage Chef Salad 2 C. lettuce, chopped (20) 2 oz. white meat, chicken or turkey (80) 2 oz 5 dried prunes (100) 1 oz. (2 small 1/2 oz. boxes) raisins (82) 1 C. light, nonfat, flavored yogurt (100) Choose calories from afternoon snack selections plus the following: 1/2 C. low
  • Bowflex Xceed | Owners Manual - Page 74
    ml safflower oil (42) 5 ml Carnation® Malted Milk powder (20) 2 ice cubes (optional) Lunch = 300 calories. Choice of (94) 5 dried prunes (100) 28 g (2 small 14 g. boxes) raisins (82) 240 ml light, nonfat, flavored yogurt (100) calories from afternoon snack selections plus the following: 120 ml low
  • Bowflex Xceed | Owners Manual - Page 75
    Shopping List Quantities needed for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingly. It may be helpful for you to photocopy this list each week before doing your shopping. Staples
  • Bowflex Xceed | Owners Manual - Page 76
    of these conditions. Under no circumstances could 99.99 percent of American women develop excessively large muscles. Progressive resistance exercise such as using a Bowflex® Xceed™ home gym will make your muscles larger - but not excessively large - and larger muscles will make your body firmer and
  • Bowflex Xceed | Owners Manual - Page 77
    a commitment. That commitment means you'll be exercising together one hour, three times per week. Each of your joint training sessions should take approximately 50 minutes: 25 minutes for your workout and 25 minutes supervising your partner's workout. • Your partner should be someone with whom
  • Bowflex Xceed | Owners Manual - Page 78
    :20:20 part of your lifestyle. Train on Bowflex® home gym at least twice a week. There are two primary differences between maintenance and strength-building routines Crunch Look in your Bowflex® Owner's Manual for descriptions of the new exercises. Be consistent with your Bowflex® home gym exercising
  • Bowflex Xceed | Owners Manual - Page 79
    Bowflex Xceed™ Warranty Registration Card IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE PLEASE PRINT  $75,000 - $99,999  $100,000 - $149,999  Over $150,000 What other types of exercise equipment do you own? Did you receive this item as a gift?  Yes  No Name of original purchaser: Original
  • Bowflex Xceed | Owners Manual - Page 80
    on Power Rod® resistance rods Warranties Do Not Cover • A Bowflex Xceed™ home gym purchased for commercial or institutional use. • Damage due to use by persons who weigh more than 300 pounds (136 kg). • Damage due to abuse, accident, failure to follow instructions or warnings in the Owner's Manual
  • Bowflex Xceed | Owners Manual - Page 81
    instructions or warnings in the Owner's Manual, misuse, mishandling, accident or Acts of God (such as floods, tornadoes, power surges, etc.). • Damage due to normal wear and tear. What Nautilus, Inc. Will Do During your Warranty Coverage Period, Nautilus, Inc. will repair any Bowflex Xceed™ home gym
  • Bowflex Xceed | Owners Manual - Page 82
    in your area, please call or fax one of the following numbers. • INTERNATIONAL CUSTOMER SERVICE Nautilus International S.A. Rue Jean Prouvé 6 1762 Givisiez / Switzerland Tel: + 41-26-460 +86-21-523-707-09 80 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 82 8/16/2006 3:41:48 PM
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    Costco_BFX_Xceed_OM_FINAL_print.indd 83 8/16/2006 3:41:49 PM
  • Bowflex Xceed | Owners Manual - Page 84
    All Rights Reserved. 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
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The Bowflex Xceed
™
Home Gym
Owner
’
s Manual
and Fitness Guide
PN 001-6906 Rev. B (08/06)
Costco_BFX_Xceed_OM_FINAL_print.indd
1
8/16/2006
3:39:47 PM