Bowflex RevolutionXP User Manual
Special Edition Includes:
Dr. Ellington Darden’s
Six Week Fast Fat Loss –
Body Leanness Program
Bowflex Revolution® XP
Owner’s Manual
and Fitness Guide
PN001-7058 RevB (4/23/2007)
(Shown with optional Lat Tower attachment)
Owner’s Manual and Fitness Guide Table of Contents
Safety Precautions 1
Safety Warning Labels 2
Getting to Know Your Bowflex Revolution® XP Home Gym 4
Using Your Bowflex Revolution® XP Home Gym
SpiraFlex® Resistance 5
Adjusting And Understanding the Resistance 5
Attaching SpiraFlex® Resistance Packs 6
Preparing for Use, Storing, and Moving 7
Maintenance 8
Adjusting Cable Tension 9
Cable Routing and Storage 10
Attaching Accessories 11
Hand Grips 11
Foot Harnesses 11
Squat Harness 11
Installing the Seat and Attachments 12
Seat and Back Pad with Locking Pin 12
Leg Extension 13
Lat Tower (optional) 14
Ab Attachment (optional) 14
Companion Equipment 15
Breathing 18
Performing Your Routine 18
Cool Down 18
The Workouts
20 Minute Better Body Workout 19
Advanced General Conditioning 19
20 Minute Upper/Lower Body 20
Body Building 21
Circuit Training – Anaerobic/Cardiovascular 22
Strength Training 23
Exercises
Chest Exercises 25
Shoulder Exercises 33
Back Exercises 44
Arm Exercises 49
Abdominal Exercises 59
Leg Exercises 62
Muscle Chart 71
Exercise Log 73
Defining Goals
Reaching Your Goals
Designing Your Own Program 16
Exercising Properly
Working Out 18
Warming Up 18
16
Bowflex® Body Leanness Program 75
Warranty Information 94
Contact Information 97
Product Specifications
Dimensions (arms raised) 64.5” L x 37.8” W x 73” H (163.8cm x 98cm x 185.4cm)
Dimensions with optional Lat Tower Attachment 64.5” L x 37.8” W x 83.2” H (163.8cm x 98cm x 211.3cm)
Workout Area 84” x 64” (213.4cm x 162.6cm)
SpiraFlex® Resistance 200 lbs. (90.72 kg)
SpiraFlex® Upgradability 280 lbs. (127 kg)
Maximum User Weight 300 lbs. (136 kg)
Safety Precautions
7 ! 2 . ) . '
IMPORTANT SAFETY INSTRUCTIONS
The following definition applies to the word “Warning” found throughout this manual:
Indicates a potentially hazardous situation which, if not
avoided, could result in death or serious injury.
PRIOR TO USING THIS EQUIPMENT,
OBSERVE THE FOLLOWING WARNINGS.
1
• Read and understand the Owner’s
Manual prior to using this machine.
• Read and understand all Warning Labels on this
machine.
• Keep children away from this machine and/or
supervise them closely if they are near the machine
or are present during its operation. This machine
is not suitable as a children’s toy. There is a natural
tendency for children to want to play on exercise
equipment, and parents and others in charge of
children should be aware of their respective responsibilities. Moving parts that may appear to present
obvious hazards to adults may not appear to do so to
children.
• Consult a physician prior to commencing an
exercise program. If, at any time, you feel faint or
dizzy, or experience pain, stop and consult your
physician.
• Inspect this machine for loose parts or signs of wear.
Pay special attention to Cables and 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
this weight.
• This machine contains moving parts. Use Caution.
Do not wear loose clothing or jewelry.
• Set up and operate this machine on a solid level
surface.
• This machine is for Consumer use only.
• Do not use additional means to increase the
resistance (lifting load) of this machine.
• Set up the machine so that there is
a workout
area of at least 7’ x 5’ 4” (2.13 m x 2.24
m) of free space for safe operation of the
®
Bowflex Revolution
parties out of this area when the machine is in use.
• Operate the machine in the manner described
in this manual. It can be hazardous to over-exert
yourself during exercise.
•
Make sure that all positional adjustment devices are
securely engaged.
•
Never move or adjust the seat while sitting on it.
Never stand on the seat.
XP home gym. Keep third
2
Safety Warning Labels
The following safety warnings are located on the Bowflex Revolution® XP 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 1800-628-8458.
Label 4
Label 1
Label 2
Label 3
Serial number
Home Gym
Safety Warning Labels
The following safety warnings are located in site specific areas on the unit. Please review and understand
the safety warning labels and their locations on the unit prior to use.
If you need to replace a warning label please call 1-800-628-8458 to obtain a new label.
3
Label 1:
Location: Front of the main unit below seat bracket.
Label 2: Keep hands away.
Location: Below freearms on main unit.
General use safety label.
Label 3: Check all equipment before use.
Location: Bottom front of the main unit.
Label 4: Do not hang notice.
Location: Top front of the lat tower
(optional attachment).
4
Getting to Know Your Bowflex Revolution® XP Home Gym
Please take your time to read through the entire manual and follow it carefully before attempting to use
your Bowflex Revolution® XP home gym. Also locate and read all warning labels that are posted on the
machine. It is important to understand how to properly perform each exercise before you do so using
SpiraFlex® Resistance.
The image below shows the machine set up in just one of many configurations. Included as standard
accessories with your new Bowflex Revolution® XP home gym are a leg extension, ab attachment, foot
harnesses, and squat harness. Instructions for attaching various accessories, storing cables, and changing
out components are included later in this manual, as well as in the Assembly Manual.
Bowflex Revolution® XP Parts Reference Guide
Lat Tower
Adjustable Arms
(optional)
Variable
Pulley System
Adjustable
Seat Back
Adjustable
Seat
Leg Extension/
Leg Curl
Attachment
Cable
Hand Grip
Engine
Housing
SpiraFlex
Resistance
Packs
Tension Control
Knob
Lower Pulley
Transport Wheels
®
Standing Platform
Squat Frame
Pulleys
Spring Lock
Seat Pin
Using Your Bowflex Revolution® XP Home Gym
SpiraFlex® Resistance
The Bowflex Revolution® XP home gym features an
ingenious patented technology called SpiraFlex®.
The Bowflex Revolution® XP muscle-building
resistance comes in the form of these cleverly
designed resistance packs, each constructed with a
heavy-duty elastic strap inside the pack. When you
perform an exercise, these resistance packs rotate
around the center, stretching the elastic strap and
creating resistance.
A significant advantage of the resistance packs
is that the resistance is present throughout the
ENTIRE range of motion. That gives you a more
consistent, gym-quality experience – which means
your muscles get a bigger burn, a better workout
and faster results.
5
SpiraFlex® technology is a non-inertial resistance
mechanism that provides the smoothness and
feel of gym-quality pack-loaded machines, but
eliminates the excessive bulk and weight. This
totally unique, state-of-the-art resistance system
involves wrapping an elastic strap tighter and
tighter around a coil, which is contained in a small
canister that looks very similar to free weight packs,
but weighs only a few pounds. Because no metal
parts are used, SpiraFlex® technology is quiet,
lightweight, portable, and safe.
Adjusting And Understanding
The Resistance
The Bowflex Revolution® XP home gym comes with
200 lbs. (90.72 kg) of resistance.
resistance packs look very much like free weight
plates and are assigned a pound rating based on
their resistance – including 5, 10, 20, and 40-pound
packs (2.27kg, 4.54kg, 9.07kg, 18.14kg). The real
power of the workout is in the RESISTANCE, not
the weight. And that means you can quickly and
easily stack these lightweight resistance packs on to
the Revolution® XP – just like free weights – and
get a great workout.
The SpiraFlex®
To upgrade to 280 pounds
(127 kg) of resistance
please call
1-800-NAUTILUS (628-8458)
6
Using Your Bowflex Revolution® XP Home Gym
Attaching SpiraFlex® Resistance Packs
During assembly, you attached 5-lb (2.27kg) SpiraFlex®
resistance packs to the machine. The 5-lb packs are
permanently attached to the machine. The Bowflex
Revolution® XP home gym comes with 200 lbs (90.72kg)
of resistance packs in 5, 10, 20, and 40-lb packs (2.27kg,
4.54kg, 9.07kg, 18.14kg).
Attaching resistance packs is simple. You simply select the
resistance pack and slide it onto the shaft, making sure the
rounded edge of the hole in the plate is matched up with
the rounded edge of the shaft (see photos to the right).
Once you push the pack all the way onto the shaft, press
and turn the plate counterclockwise about 10 degrees
until the locking tabs click into place. While applying
pressure, turn the plate clockwise until the index marks on
the packs are aligned.
Step 1: Place resistance pack on shaft, matching
rounded top of hole with rounded top of shaft. Push
resistance pack all the way onto shaft.
NOTE: It is extremely important to make sure that
all six locking tabs engage to ensure proper and safe
operation of the machine. Check that the pack is
seated evenly, with no extra gap behind the bottom
edge of the pack.
You can choose any combination of resistance packs to suit
your needs. Each pack needs to be installed in the same
manner, by placing the pack onto the shaft, sliding it all
the way to the housing, and turning it counterclockwise
until the locking tabs engage. Then turn it clockwise so
that the index marks on each pack are aligned. If you are
using multiple resistance packs, each one contains locking
mechanisms to stack multiple packs.
You can set resistance either symmetrically or offset. What
this means is that you can set resistance to 40 lbs (18.14kg)
on one side and 60 lbs (27.22kg) on the other side, or set
both sides to 60 lbs, or 60 lbs on one side and nothing on
the other side--or any variation like that. Setting resistance
on one side is useful when doing one-sided exercises such
as trunk rotations or hip extensions. You do not always
have to have the same amount of resistance on each side.
Doing so, however, is common for symmetrical exercises
such as bench press or chest fly.
Step 2: While pressing pack towards machine, turn
counterclockwise about 10 degrees until all six plate
tabs lock into place. Then turn clockwise until index
marks are aligned.
Index marks
For an animated demonstration of proper pack installation,
visit the FAQ section of the Bowflex Revolution® website at
www.bowflexrevolution.com.
Preparing for Use, Storing, and Moving
The Bowflex Revolution® XP home gym offers one of the largest ranges of exercises ever offered by a
Bowflex® home gym. Preparing your machine for use and maintaining your machine are simple.
Preparing for Use
Before using your Bowflex Revolution® XP home gym, make sure you read through all of the safety
warnings in this manual, and pay close heed to the warning labels on the machine. Additionally, inspect
the machine prior to each use to ensure all parts are in good working order.
Preparing to Exercise
To do exercises, read the instructions in this manual or on the exercise poster included with your
machine. Each exercise uses a unique set of adjustable arm positions and cable connections. Using your
Bowflex Revolution® XP home gym should be easy:
• Select the desired resistance packs
• Position the adjustable arms to the correct setting
• Attach cable clips to appropriate location
• Complete the exercise
7
A full description of each exercise is included later in this manual.
Moving & Storing Your Machine
The full assembled weight of your machine is in excess of 200 lbs. It is imperative that you observe all
safety warnings and cautions when using or moving your machine. To move your machine, raise the
adjustable arms to the 0 position and make sure they are locked in place. Hook the D-handle Hand Grips
to the hooks at the front of the Standing Platform. Carefully lift the front of the machine to shift its
weight to the back transport wheels. You can now roll the machine.
Raise adjustable arms to 0 position
(see above photo) and lock in place.
Attach hand grips to loops at the
front of the Standing Platform.
To move the machine, use hand
grips to lift the front of the unit and
shift its weight onto the transport
wheels at the back of the base.
8
Maintenance
To store your machine, you can either leave the machine fully assembled, or you can remove the
Leg Extension to make a smaller footprint for storing. It is advisable to raise the adjustable arms
to the 0 position and make sure they are locked in place.
Preventative Maintenance
Keeping your machine in good repair takes a minimal amount of time, and will ensure you have
many years of use. In addition to preventative maintenance such as checking to make sure the
unit is clean and free from defects, wiping down surfaces, and keeping attachments in a secure
location, maintenance should be limited.
Daily
Wipe down with a damp cloth. Pay special attention to areas where perspiration could settle.
Monthly
Inspect the unit for loose parts, nuts, bolts, etc. Inspect ropes and straps for fraying or excessive
wear.
Yearly
Remove the Top Cover and inspect the condition of the internal components.
Look for fraying or excessive wear on straps, ropes, and moving parts, and replace as nessesary.
Adjusting Cable Tension
Pay close attention to maintenance of the cable tension. Over time and with heavy use, the cables are
designed to give slightly. Located on the main engine housing is a tension control knob which allows you
to increase the tension in the cables.
Checking for incorrect cable tension is simple.
1. Position the adjustable swing arms in the upper most
position.
2. Check to see if clips at end of cable hang down or if
they are tight against the pulley.
3. If cables don’t have enough tension, use the tension
control knob on the side of the machine to tighten the
cables. (See image below).
4. To increase tension, pull tension knob outward and
turn the large pulley clockwise. The clip on the cable
should be touching the pulley.
9
The cable clip
should stop here.
In this image, the cable clip extends a
few inches below the pulley, so there
is not enough tension in the cable. The
cable clip should be tight against the
pulley with appropriate tension.
There are tension knobs on each side of the machine.
To increase cable tension, pull knob and turn the large
pulley clockwise. You’ll know when you have enough
tension when the cable retracts and the cable clip
touches the pulley.
Large pulley. This is what you need to turn to increase the
tension on the cable. Pull the tension knob and use your
other hand to turn the large pulley clockwise.
10
Cable Routing and Storage
Squat Frame Pulley Cables
To install the Squat Frame Pulley cables, remove the ball end from the rope by pressing the insert out of the
ball (Figure A), and slide the ball off the rope. Route the cable under the pulley closest to the engine
and reinstall the ball end (Figure B).
Cable
Pulley
Figure A
Figure B
When the Squat Pulley cables are not in use, store them by wrapping around the rope hooks as shown.
Hooks
Attaching Accessories
Your Bowflex Revolution® XP home gym comes with a pair each of hand grips and foot harnesses, and a
squat harness.
11
Hand Grips
You receive two hand grips with your Bowflex
Revolution® XP home gym. Hand grips contain two Drings on each grip, allowing for a shorter hand grip or
longer hand grip, depending on the exercise.
For exercises that require a specific hand grip
attachment, attaching to the D-ring closest to the
handle will be referred to as using the “short hand
grip”. Attachments to the D-ring furthest from the
handle will be referred to as using the “long hand grip”.
Foot Harness
You additionally receive two foot harnesses. Foot
harnesses are used for several types of leg exercises. The
foot harnesses contain attachment rings on multiple
sides.
Connect here for
longer hand grip.
Connect here for
shorter hand grip.
Squat Harness
You receive a squat harness, which connects to the
cables in the Squat Frame pulleys. The squat harness
contains attachment rings on the adjustable straps and
shoulders, and loop handles on the straps. The D-rings
on the straps attach to the Squat Frame Pulley cables.
You can also attach Hand Grips to the rings on the
shoulders, and use the grips to stabilize your hands and
arms.
Attach Squat
Frame cables
here.
Attach to cables using clips here.
Attach Hand
Grips here.
12
Installing the Seat and Attachments
The illustrations on the following pages show how to install the seat and each of the Bowflex Revolution® XP
attachments.
Seat and Back Pad with Locking Pin
Attach the seat and back pad to the seat rail by placing the upper hooks onto the respective upper posts
and rotating the lower hooks into position.
Once the pads are in position, insert the locking pin through the hole behind the lower hook to secure
the pad:
• Use the locking pin to secure the seat pad for the Standing Single Leg Curl exercise.
• Use the locking pin to secure the back pad when you are performing seated lat pulldowns.
Note: Do not use the locking pin on the back pad when it is in the angled position.
Locking Pin
Back Pad
Upper Hook
Upper Hook
Upper Post
Locking Pin
Upper Post
13
Installing the Seat and Attachments
Leg Extension
The Leg Extension is used when doing leg extension and leg curl exercises. To attach the Leg Extension,
pull down on the pop-pin under the seat and insert the leg extension into the mounting bracket. Slide the
Leg Extension to the desired position and screw the pop-pin tightly into place. Then attach the hooks on
the ends of the Squat Pulley cables to the snaphook on the Leg Extension.
Leg Extension
Assembly
Seat
Pop-pin
14
Installing Attachments
Lat Tower (ordered separately)
The Lat Tower is used for performing a wide variety
of standing and seated exercises. The product kit
includes the Lat Pulldown Bar, which enhances
exercises that work the back, shoulders and triceps
muscles.
Remove the cap on the mast of the main frame. Insert
the Lat Tower in the mast and secure with the bolts
provided. Refer to the Lat Tower Assembly Manual for
detailed instructions.
Safety precautions:
• Before using the Lat Cross Bar, make sure that all
fasteners are in place and tightened.
• Make sure that the Lat Tower cables are securely
fastened to the regular Bowflex® cables and the Lat
Pulldown Bar or Hand Grips.
• Always use the Lat Bar holders to support the Lat
Pulldown Bar, or remove the bar when not in use.
• Do not hang from or attempt to perform “chin ups”
from the Lat Cross Bar.
• Never pull on the Lat Pulldown Bar unless there is
resistance attached to it.
Ab Attachment (ordered separately)
Use the ab attachment when performing ab crunch
exercises. Remove the locking pin from the back of
the seatback, and remove the seatback from the seat
rail. Install the ab attachment in its place on the
seat rail.
Companion Equipment
Bowflex Revolution® XP Accessory Rack (ordered separately)
The Bowflex Revolution® XP home gym comes with many accessories and attachments to provide you with a wide
variety of exercises. Between workouts, this specially designed accessory rack stores the gear that makes your home
gym versatile, so your workout area stays organized and ready for your next workout.
The accessory rack features specially designed storage for many accessories including:
• Leg Extension
• Resistance Packs
• Handgrips & Foot Harnesses
• Squat Harness
• Ab Attachment Seat Back (optional)
Heavy-duty steel construction for years of use
15
Stand Size: 29.01” L x 28.81” W x 30.2” H (73.83cm x 73.17cm x 76.71cm)
Rack with AccessoriesUnloaded Rack
Check out the Bowflex Revolution® XP Accessory Rack and a wide selection of other
great products available at www.bowflex.com
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Defining Your Goals
Your body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. Here
are some fitness components that will help you define your goals and choose your fitness program.
Muscle Strength is the maximum force you can exert
against resistance at one time. Your muscle strength
comes into play when you pick up a heavy bag of
groceries or lift a small child. It is developed when a
localized muscle is worked both positively (concentric)
and negatively (eccentric) at a resistance great enough
to perform only five to eight repetitions of the exercise
before the muscle fails. Each set of repetitions is
followed by a rest interval that typically runs three times
longer than the set. Later, between exercise sessions,
the muscle overcompensates for the stress and usually
increases in both strength and size.
Muscle Endurance
contractions. It comes into play when you cross-country
ski or work on your feet all day. Endurance training
addresses the slow twitch, endurance muscle fibers,
which depend on oxygen for energy. To develop muscle
endurance, use low resistance and high repetitions—
about 15-20 repetitions in each set, three sets to each
exercise, working the muscle only to fatigue.
Muscle Power
speed of the muscular contraction. This is often
misinterpreted as:
a) Being directly associated with certain skill or sport;
and/or
b) Meaning that you must move fast.
Load is actually a more important factor than speed
when attempting to improve power. When training to
achieve muscular power, pick a resistance that fatigues
you in the 3-5 repetition range. When performing these
reps, it is more important to think of contracting the
muscles faster rather than attempting to move faster.
Performing sport simulation exercises usually results
in a deterioration of the motor pattern or skill. The
biomechanically sound method of improving power in
your sport is 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.
is the ability to perform repeated
is the combination of strength and
Body Composition
weight (muscles, bones and tissue). As you age, the ratio
shifts. The fat weight increases and the lean weight
decreases. Training for muscle strength will generally
increase muscle size and aerobic conditioning will help
burn extra calories. Performing these two forms of
exercise, either at different times or together, will create
the greatest changes in body fat weight.
Balanced Strength
strength developed in all parts of the body. It comes
into play in your standing and sitting posture, and in
your ability to perform just about any activity safely and
effectively. An over-development of the back will round
the shoulders; weak or stretched abdominals can cause
lower back pain. You want a balance of muscle strength
in front and back. In addition, you need a balance of
strength between your middle, lower, and upper body.
Flexibility
muscles to move the joint through a full range of
motion. Flexibility comes into play when you execute
an overhand serve or stretch for the top shelf in the
kitchen. It is a cooperative movement of opposite muscle
groups. When a muscle contracts, its opposite muscle
group must relax for the action to occur. Increased
flexibility means an increased range of motion, made
possible by this simultaneous contracting and relaxing.
Good flexibility is important in protecting the body
from injury and can be achieved through the balanced
strength training programs included in this manual.
Cardiovascular Endurance
and lungs to supply oxygen and nutrients to exercising
muscles over an extended period of time. It comes into
play when you jog a mile or ride a bike. It is a critical
component of overall fitness and health. Any exercise
program must be supplemented with cardiovascular
training.
is the ability of a muscle or group of
is the ratio of fat weight (fat) to lean
and alignment is the result of equal
is the ability of the heart
Defining Your Goals
17
Reaching Your Goals
To reach your goals you must follow a consistent, well
designed program that provides balanced development
to all parts of the body and includes both aerobic and
strength exercise. Only then will you meet your goals
safely and efficiently.
The workout routines found in this manual are
professionally designed and written to target specific
fitness goals. Should you not find one specific program
to your liking, you can design your own, based on sound
information and the principles found in this manual.
Designing Your Own Program
You may want to design your own personal program
specifically geared to your goals and lifestyle. Designing
a program is easy, as long as you follow these guidelines.
Understand fitness and its components: Improperly
designed programs can be dangerous. Take some time
to review this manual as well as other fitness guides.
Training variables: When designing your own program
there are several variables that, when mixed properly,
will equal the right fitness formula for you. In order to
find the best formula, you must experiment with several
combinations of variables. The variables are as follows:
• Training Frequency: The number of times you train
per week. We recommend daily activity but not daily
training of the same muscle group.
• Training Intensity: The amount of resistance used
during your repetition.
• Training Volume: The number of repetitions and sets
performed.
• Rest intervals: The time you rest between sets and the
time 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.
Know your current fitness level: Before you start any
fitness program you should consult a physician who will
help you determine your current abilities.
Identify your goals: Goals are critical to choosing and
designing an exercise program that fits and enhances
your lifestyle, but so is strategy. It’s important not to rush
the process and try to accomplish too much too soon.
That will lead to setbacks and discouragement. Instead,
set a series of smaller achievable goals.
Select complementary exercises: Be sure to pair
exercises that address compound joint movements and
single joint movements. In addition, select exercises that
address complementary muscle groups.
Put first things first: During each session, first work
those muscle groups that need the most training.
Remember your cardiovascular component: Any
fitness program must contain a cardiovascular fitness
component to be complete. So complement your
resistance training with aerobic exercise such as walking,
running, bicycling or rowing.
• Progressive Loading: The gradual systematic increase
of repetitions, resistance and exercise period.
18
Exercising Properly
Working Out
A workout begins in your mind’s eye. With concentration
and visualization you can approach your workout with
a positive, constructive attitude. A good pre-workout
mental routine is to sit and relax, so you can focus on
what you are about to do and think about achieving your
end goal.
Warming Up
It is important to warm up each muscle group before
doing strenuous resisted exercise. We recommend that
you warm up by doing light stretching and performing
light exercises on the Bowflex Revolution® XP home
gym.
Breathing
The most important part of breathing during exercise is,
quite simply, that you do it. Breathing in or out during
the actual performance is not dependent upon the
direction of air flow relative to exertion. It is, in fact, a
mechanical process that changes the position of your
spine as your rib cage moves. Here are some tips for
breathing:
Performing 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 is the cool
down. Gradually reduce the level of exercise intensity
so that blood does not accumulate in one muscle
group, but continues to circulate at a decreasing rate.
We recommend the rowing exercise for the cool down.
Remember to gradually move yourself into a relaxed
state.
1) Be cautious when you are concentrating or exerting
effort. This is when you will probably hold your
breath. DO NOT hold your breath. Do not exaggerate
breathing. Depth of inhalation and exhalation should
be natural for the situation.
2) Allow breathing to occur naturally. Don’t force it.
19
The 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. Warm up with a light resistance exercise that you can perform easily for
5 -10 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then
move to a more challenging resistance you can perform for no less than 10 reps and no more than 15 reps without
your form deteriorating. As you become stronger, you can advance to two sets for each exercise. Complete all sets of
each exercise before moving on to the next. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace
that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds
down and work to fatigue during each set.
Body Part
Chest
Back
Shoulders
Arms
Legs
Trunk
Exercise
Bench Press
Seated Lat Pulldown
Crosssover Rear Deltoid Row
Standing Biceps Curl
Cross Triceps Extension
Leg Extension
Standing Single Leg Curl
Standing Single Leg Calf Raise
Standing Low Back Extension
Standing Abdominal Crunch
Sets
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
Reps
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
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 techniques of the above routine and are no longer realizing
results, or if you become bored, it is time to change your program. You can increase your training with this “split
system” routine that works opposing muscle groups on different days. To do this, you’ll increase your resistance when
you can perform 12 reps perfectly, and you’ll increase your volume by performing more sets and more exercises.
Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count
three seconds up and three seconds down and work to fatigue during each set.
Day 1 & 3
Day 2 & 4
Body Part
Chest
Shoulders
Arms
Legs
Body Part
Back
Shoulders
Arms
Trunk
Exercise
Bench Press
Seated Shoulder Press
Triceps Pushdown with Bar
Seated French Press
The Squat
Standing Single Leg Curl
Standing Calf Raise
Exercise
Standing Lat Row
Stiff Arm Pulldown
Bent Rear Deltoid Row
Standing Biceps Curl
Reverse Grip Barbell Curl
Standing Low Back Extension
Standing Abdominal Crunch
Standing Single Arm/Single Leg Lat Row
Sets
1-3
1-3
1-3
1-3
1-3
1-3
1-3
Sets
1-3
1-3
1-3
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
10-12
20
The Workouts
20 Minute Upper/Lower Body
Frequency: 4 Days Per Week (M-T-TH-F) Time: About 20 Minutes
This program provides you with a quick and effective workout that combines muscle conditioning with some
cardiovascular benefits. Do this routine when you are limited in time or just want a variation to your normal routine.
Perform this program training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that
your technique starts to deteriorate. Rest only 20-30 seconds between sets. As you get stronger, increase the number
of sets you perform. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any
point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.
DAY 1 & 3
DAY 2 & 4
Body Part
Chest
Back
Shoulders
Arms
Body Part
Legs
Trunk
Exercise
Bench Press
Crossover Narrow Pulldown
Standing Lateral Raise
Standing Biceps Curl
French Press
Exercise
Leg Extension
Standing Leg Curl
Standing Hip Extension
Standing Calf Raise
Standing Low Back Extension
Standing Abdominal Crunch
Sets
1-3
1-3
1-3
1-3
1-3
Sets
1-3
1-3
1-3
1-3
1-3
1-3
Reps
12-15
12-15
12-15
12-15
12-15
Reps
12-15
12-15
12-15
12-15
10-12
10-12
21
The Workouts
Body Building
Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes
Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each
muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include
an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined
muscular look. Rest 30-60 seconds between each set and exercise. Focus on proper form. Tighten the muscle before
you move, squeeze the muscle as you move, 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 will allow you to stop the movement instantly at any
point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.
DAY 1
DAY 2
DAY 3
Body Part
Chest
Shoulders
Body Part
Back
Arms
Body Part
Legs
Trunk
Exercise
Bench Press
Chest Fly
Seated Shoulder Press
Crossover Bent Rear Rear Deltoid Rows
Standing Lateral Raise
Shoulder Shrug
Exercise
Seated Lat Pulldown
Narrow Pulldowns
Standing Biceps Curl
Reverse Grip Barbell Curls
Cross Triceps Extension
French Press
Exercise
The Squat
Leg Extension
Standing Hip Extension
Standing Single Leg Curl
Seated (Straight Leg) Calf Raise
Standing Low Back Extensions
Standing Abdominal Crunch
Seated Resisted Oblique Crunch
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Sets
2-4
2-4
2-4
1-3
2-4
2-4
2-4
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
12-15
8-12
8-12
8-12
22
The Workouts
Circuit Training – Anaerobic/Cardiovascular
Frequency: 2-3 Times Per Week Time: About 20-45 Minutes
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick,
challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as
it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start
with completing one round of Circuit 1. Then add an additional round of the same circuit. Once you reach three
rounds of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases.
Repeat process with Circuit 3. Do not let your heart rate exceed 220 minus your age. Perform each rep of each
exercise slowly and with perfect technique. Count three seconds up and three seconds down. Warm-up with 5-15
minutes of rowing or some other aerobic exercise before starting your circuits.
Circuit 1
Circuit 2
Circuit 3
Body Part
Chest
Legs
Back
Legs
Trunk
Body Part
Shoulders
Legs
Back
Trunk
Arms
Body Part
Shoulders
Arms
Legs
Trunk
Legs
Exercise
Bench Press
The Squat
Seated Lat Pulldown
Seated Leg Curl
Standing Abdominal Crunch
Exercise
Seated Shoulder Press
Leg Extension
Seated Lat Pulldown
Standing Low Back Extension
Standing Biceps Curl
Exercise
Rear Deltoid Rows
Cross Triceps Extensions
Standing Single Leg Curl
Seated Resisted Oblique Crunch
Seated (Straight Leg) Calf Raise
Reps
8-12
8-12
8-12
8-12
8-12
Reps
8-12
8-12
8-12
8-12
8-12
Reps
8-12
8-12
8-12
8-12
8-12
The Workouts
Strength Training
Frequency: 3 Days Per Week (M-W-F) Time: About 45-60 Minutes
This program is designed to emphasize overall strength development. This is an advanced routine to be used
only after you have progressed from the advanced general conditioning routine and only after you have perfected
your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should
increase your resistance 5 pounds and decrease your reps to 5. Rest 60 - 120 seconds between each set and exercise.
Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, 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 will allow you to stop the movement instantly at any point in the rep. Count two seconds up and four seconds
down and work to fatigue during each set.
23
Day 1
Day 2
Day 3
Body Part
Chest
Shoulders
Body Part
Back
Arms
Body Part
Legs
Trunk
Exercise
Bench Press
Chest Fly (wide pulley)
Seated Shoulder Press
Standing Lateral Raise
Rear Deltoid Row
Shoulder Shrug
Exercise
Barbell Bent Over Row
Wide Pulldown
Standing Biceps Curl
Reverse Grip Barbell Curl
Triceps Extension
Triceps Pushdown
Exercise
The Squat
Lying Prone Leg Curl
Standing Single Leg Leg Curl
Seated (Straight Leg) Calf Raise
Standing Low Back Extension
Standing Abdominal Crunch
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
5-8
5-8
Reps
5-8
5-8
5-8
5-8
5-8
5-8
Reps
5-8
5-8
5-8
5-8
8-12
5-8
24
Exercises
A Revolutionary Way to Exercise
The Bowflex Revolution® XP home gym provides a more than 90 exercises and over 400 total variations. You can
switch quickly between hundreds of exercises with less setup time than most gym machines. That means a shorter
workout while maintaining a higher, calorie-burning heart rate.
This manual and the included poster provide information on a large number of these exercises, but feel free to
vary the exercises to meet your needs. Using the adjustable freearms, you can set the arms at 8 for one exercise, and
exercise an entirely different set of muscles by simply moving the freearms to 6 or 7 and doing the same exercise.
Changing exercises is simple. The freearms rotate between positions 0 and 9, with 0 being straight up and 9 being
straight down. That means you have ten arm positions to work out with, each one providing a slightly different
variation of each exercise. Switching cables between exercises is simple with snap-hook attachments.
Please note that the exercise photos in this section show the optional Lat Tower and Ab Attachment (available
separately).
Chest Exercises
Bench Press — Shoulder Horizontal Adduction (and elbow extension)
25
25
Muscles worked:
Pectoralis Major; Deltoids; Triceps
Position:
Seated—facing outward
Accessory:
Long Hand Grips
Adjustable Arm Position:
5 or 6
Success Tips
• Maintain a 90° angle between upper
arms and torso throughout motion.
• Keep chest muscles tightened. Limit
and control your range of motion.
• Keep knees bent, feet on Platform,
head back against Seat Back Pad.
• Keep elbows in front of shoulders.
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
START
START
• Grasp Hand Grips in both
hands.
• Bend your elbows until hands
are at chest level. Rotate
upper arms away from torso,
elbows out, palms forward.
• Line up arms with cables
keeping your wrists straight.
• Raise chest, pinch shoulder
blades together, and maintain
a slight, comfortable arch in
your lower back.
FINISH
FINISH
• Slowly press your hands
forward, straightening your
arms while moving your
hands together.
• Do not lock elbows.
• Return to Start position,
keeping your wrists at
shoulder width and in line
with the cables.
Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked:
Pectoralis Major; Anterior Deltoid
Position:
Seated—facing outward
Accessory:
Long Hand Grips
Adjustable Arm Position:
5 or 6
Success Tips
• Maintain a 60-90° angle between
upper arms and torso during
exercise.
• Keep chest muscles tightened. Limit
and control your range of motion.
• Keep knees bent, feet on Platform,
head back against Seat Back Pad.
• To improve your pectoralis
involvement, keep your shoulder
blades pinched together throughout
upward and downward movements.
START
START FINISH
• Grasp Hand Grips in both
hands.
• Open your arms into a wide,
elbow bent position. Keep
elbows and forearms below
chest level, palms forward.
• Raise chest, pinch shoulder
blades together, and maintain
a slight, comfortable arch in
your lower back.
FINISH
• Slowly press your arms forward
and upward, straightening
arms and moving your hands
together.
• Rotate your wrists and
forearms upward, making sure
that your arms are directly in
line with the cables.
• Slowly return to Start position.
26
Chest Exercises
Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps
Position:
Seated—facing outward
Accessory:
Long Hand Grips
Adjustable Arm Position:
5 or 6
Success Tips
• Maintain a 90° angle between your
upper arms and torso at the start of
the motion, and slightly less than 90°
at the finish.
• Keep knees bent, feet on Platform,
head back against Seat Back Pad.
• Do not let your elbows travel behind
your shoulders.
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
START
START FINISH
• Grasp Hand Grips in both hands.
• Cables travel beneath arms,
forearms aligned with cables.
• Bend your elbows, keeping your
forearms at least 10° lower than
when in the standard Bench
Press Start position.
• Raise chest, pinch shoulder
blades together, and maintain a
comfortable arch in lower back.
FINISH
• Slowly straighten your
elbows, keeping upper arms
at a 90° angle from your
torso. Forearms should be
5- 6” lower than when in the
standard Bench Press position.
• Do not lock your elbows.
• Slowly return to the Start
position, keeping your wrists
steady and your movements
slow and controlled.
Incline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps
Position:
Seated—facing outward
Accessory:
Hand Grips
Adjustable Arm Position:
6 or 7
Success Tips
• Maintain a 90° angle between your
upper arms and torso at the start of
the motion, and slightly less than 90°
at the finish.
• Keep knees bent, feet on Platform,
head back against Seat Back Pad.
• Do not let your elbows travel behind
your shoulders.
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
START
START FINISH
• Grasp Hand Grips in both
hands.
• Cables travel over arms,
forearms aligned with cables.
• Bend your elbows, keeping your
forearms at least 10° higher
than when in the standard
Bench Press Start position.
• Raise chest, pinch shoulder
blades together, and maintain a
slight arch in your lower back.
FINISH
• Slowly straighten your
elbows, keeping upper arms
at a 90° angle from your
torso. Forearms should be
5- 6” higher than when in the
standard Bench Press position.
• Do not lock your elbows.
• Slowly return to the Start
position, keeping your wrists
steady and your movements
slow and controlled.
Chest Exercises
Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
27
Muscles worked:
Pectoralis Major; Anterior Deltoid
Position:
Seated—facing outward
Accessory:
Hand Grips
Adjustable Arm Position:
5 or 6
Success Tips
• Maintain a 60-90º angle between
upper arms and torso during the
exercise.
• Keep chest muscles tightened. Limit
and control your range of motion.
• Keep knees bent, feet on Platform,
head back against Seat Back Pad.
• To improve your pectoralis
involvement, pinch your shoulder
blades together throughout
movement.
START
START FINISH
• Grasp Hand Grips in both
hands.
• Open your arms into a wide,
“embrace” position, elbows
slightly bent. Press your forearms
downward. At full extension,
hands should be level with your
hips, palms facing forward.
• Do not lock your elbows.
• Raise chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in your
lower back.
FINISH
• Slowly press your arms forward
and downward, straightening
arms and moving your hands
together. Hands should be 5-6”
lower than standard Chest Fly
finish position.
• Rotate your wrists and forearms
upward.
• Return to Start position, slowly
bringing your arms in front of
you, just below chest level.
Incline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked:
Pectoralis Major; Anterior Deltoid
Position:
Seated—facing outward
Accessory:
Hand Grips
Adjustable Arm Position:
6 or 7
Success Tips
• Maintain a 60-90º angle between
upper arms and torso during the
exercise.
• Keep chest muscles tightened. Limit
and control your range of motion.
• Keep knees bent, feet on Platform,
head back against Seat Back Pad.
• To improve your pectoralis
involvement, pinch your shoulder
blades together throughout
movement.
START
START FINISH
• Grasp Hand Grips in both hands.
• Press your arms forward and
upward, straightening arms and
moving your hands together.
Hands should be 5-6” higher
than standard Chest Fly Start
position.
• Do not lock your elbows.
• Raise chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in your
lower back.
FINISH
• Open your arms into a wide,
“embrace” position, elbows
slightly bent. Press your
forearms upward. At full
extension, your elbows should
be level with your ears, palms
facing forward.
• Rotate your wrists and
forearms upward.
• Return to Start position, slowly
bringing your arms in front of
you, just below chest level.
28
Chest Exercises
Standing Chest Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps. Also
ankles, knees, hips and core in stabilization.
Position:
Standing—facing outward. Seat removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
3 or 4
Success Tips
• Stabilize body from your feet all the
way up through your trunk.
• Maintain a 90º angle between upper
arms and torso throughout the motion.
• Keep chest muscles tight, limit and
control your range of motion.
• Keep knees slightly bent, feet flat on
the floor and in a staggered step for
stability.
• Keep shoulder blades pinched, chest
lifted and a slight curve in the lower
back.
START
START FINISH
• Grasp Hand Grips so the
cables are in line close to the
front of your forearms.
• Stand with one foot forward
and one foot back for added
stability.
• Start with elbows bent to 90º
and slightly behind or equal
to the shoulders.
FINISH
• Press straight out away from
your chest, bringing the
handles together in front of
you.
• Slowly return to the Start
position, keeping tension
on the chest throughout the
motion.
Standing Chest Press w/ Alternating Shoulder Movement
Muscles worked:
Pectoralis Major; Deltoids; Triceps. Also
ankles, knees, hips and core in stabilization.
Position:
Standing—facing outward. Seat removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
3 or 4
Success Tips
• Stabilize body from your feet all the way
up through your trunk.
• Maintain a 90º angle between upper arms
and torso throughout the motion.
• Keep chest muscles tight, limit and
control your range of motion.
• Keep knees slightly bent, feet flat on the
floor and in a staggered step for stability.
• Keep shoulder blades pinched, chest
lifted and a slight curve in the lower
back.
• Do not allow your trunk to rotate during
the motion.
START
START FINISH
• Grasp Hand Grips so the
cables are in line close to the
front of your forearms.
• Stand with one foot forward
and one foot back for added
stability.
• Start with elbows bent to 90º
and slightly behind or equal
to the shoulders.
FINISH
• Press straight out away from
your chest with one arm, as
the other arms moves out and
back. This is an alternating
motion, so your arms will
move in the opposite direction
during the set.
• Slowly return each arm to the
Start position keeping tension
on the chest throughout the
motion.
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