Bowflex Xceed User Manual
The Bowflex Xceed
™
Home Gym
Owner’s Manual
and Fitness Guide
PN 001-6906 Rev. B (08/06)
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CONGRATULATIONS on your commitment to improving your health and fitness! With the Bowflex Xceed™
home gym, you have everything you need to exceed all of your physical fitness, strength, and health expectations!
The Bowflex Xceed™ home gym’s exceptional resistance and quality is unmatched by any other single piece of
home fitness equipment available. You will not believe the amazing results your body will get with the Bowflex
Xceed™ home gym!
Please take your time to read through the entire manual and follow it carefully before attempting to
use your Bowflex Xceed™ home gym. Also locate and read all warning labels that are posted on the
machine. It’s important to understand how to properly perform 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 the finest home fitness product available, and you’re just about to prove it to yourself.
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Bowflex Xceed™ Owner’s Manual
1
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
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
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
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
Table of Contents
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Regulatory Approvals:
Product Weight
157 lbs. (71 kg)
Product Dimensions
53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) high
Workout Area
96" (244 cm) long x 78" (198 cm) wide
Number of Exercises
Over 60
Power Rod® Resistance
210 lbs. (95 kg)
Power Rod® Upgradability
310 lbs. (141 kg.)
410 lbs. (186 kg.)
User Weight Limit
300 lbs. (136 kg)
Meets:
EN957-1 Class H
EN957-2 Class H
Meets:
ASTM F2276-05
ASTM F2216-05
Product Specifications:
Specifications / Approvals
2
Bowflex Xceed™ Owner’s Manual
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Bowflex Xceed™ Owner’s Manual
3
Important Safety Precautions
• Read and understand the Owners
Manual prior to using this machine.
• Read and understand all Warning Labels on this
machine.
• Keep Children away from this machine. Children
must be supervised closely if they are near the
equipment or are present during the operation of
this equipment.
• 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.
• 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 cm) and
a total width of 6.5 ft (2.0 m). Allow a minimum
of 3.0 ft (0.9 m) free space in front of the machine.
Keep third 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.
Used to call attention to POTENTIAL hazards that could result
in personal injury or loss of life.
PRIOR TO USING THIS EQUIPMENT,
OBSERVE THE FOLLOWING WARNINGS.
IMPORTANT SAFETY INSTRUCTIONS
The following definition applies to the word “Warning” found throughout this manual:
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4
Bowflex Xceed™ Owner’s Manual
Home Gym
The following safety warnings are located on the Bowflex Xceed™
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
Nautilus Representative at 1-800-NAUTILUS (628-8458).
Label 1
Label 3
Label 2
Safety Warning Labels
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Bowflex Xceed™ Owner’s Manual
5
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-NAUTILUS (1-800-628-8458) to obtain a
new label.
Label 1: Please make 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.
Figure 2
Safety Warning Labels
Figure 1
Label 2: See figure 2 for “Caution”
safety label.
Location: Left and right side of rod
box.
Figure 3
Label 3: See Figure 3 for “Do not
hang” notice.
Location: Top front of the lat tower.
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6
Bowflex Xceed™ Owner’s Manual
Get to Know Your Machine
Power Rod®
Resistance Rods
Rod Hook
Upper Lat
Tower
Seat Back
Pad
Seat
Base Frame
Platform
Rod Caps
Cable
Hand Grip
Rod Box
Lower Pulley/ Squat
Station
Center Cross Bar
Leg Attachment
50” Bent Lat
Bar
Pulley
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Bowflex Xceed™ Owner’s Manual
7
Power Rod® Resistance
Power Rod
®
resistance rods are made from a special
composite material. Your rods are sheathed with a
protective black rubber coating. Each rod is marked
with its weight rating on the “Rod Cap.”
Adjusting and
Understanding
the Resistance
The standard Bowflex
Xceed
™
home gym comes
with 210 pounds
of resistance (one pair
of 5 lb. (2.25 kg) rods,
two pairs of 10 lb. (4.5
kg) rods, one pair of
30 lb. (13.5 kg) rods,
and one pair of 50 lb.
(22.5 kg) 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
You may use one rod or
several rods in combination,
to create your desired
resistance level.
To hook multiple rods up
to one cable, bend the
closest rod toward the cable
and place the cable hook
through that rod cap. You
can then hook up the next
closest rod through the same
cable hook.
Hooking up the closest
rod first prevents rods from
crossing over the top of
one another.
When You Are Not Using Your
Bowflex Xceed
™
Home Gym
Disconnect the cables from the Power Rod
®
resistance
rods
when your are not
using your Bowflex Xceed
™
home gym. Use the rod
binding strap included
with your machine to
bind all the rods together
at the top. You can also
place your cables and grips
through the strap to keep
them out of the way.
Safety
When hooking the Power
Rod® resistance rods to the
cable hooks, do not stand
directly over the tops of
the rods. Stand off to one
side when connecting and
disconnecting the Power
Rod® resistance rods from
the cables.
To Order Additional Sets
of 50 lb. (22.5 kg) Power Rod
®
Resistance Rods,
Please Call 1-800-628-8458
How to Use Your Machine
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8
Bowflex Xceed™ Owner’s Manual
The Bowflex Xceed™ Home Gym Pulley
Positions
With the versatility to perform over 65 different
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 and pulleys in a variety of ways to perform the
exercises. Refer to the illustrations below for proper
cable routing.
How to Use Your Machine
Position One:
Standard Position – mos t
common. Active pulleys are
on center cross bar.
Position Two:
Lat Pulldown Position. Active
pulleys are on lat tower.
Position Three (optional):
Leg Extension Position. Active
pulleys are on the squat pulley
frame.
Position Four:
Squat position. Active pulleys
are on squat pulley frame and on
center cross bar.
Position Five:
Rowing position. Active pulleys
are on squat pulley frame.
Chest
Exercises
Leg and Squat
Exercises
Lat Pulldown
Exercises
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Bowflex Xceed™ Owner’s Manual
9
Maintenance and Care of Your Bowflex Xceed® 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.
Clean the bench with a non-abrasive household cleaner after each use. This will keep it looking new.
Do not use automotive cleaner, which can make the bench too “slick.”
Review all warning notices. The safety and integrity designed into a machine can only be maintained
when the equipment is regularly examined for damage and repaired. It is the sole responsibility of
the owner to ensure that regular maintenance is performed. Worn or damaged components shall
be replaced immediately or the equipment removed from service until the repair is made. Only
manufacturer supplied components shall be used to maintain/repair the equipment.
If you have any questions regarding 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.
How to Use Your Machine
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10
Bowflex Xceed™ Owner’s Manual
Hand Grips and Straps
The hand grips fit snugly around your wrist, ankle,
or instep. Attach grips to cables by snapping the
cable clip onto the D-ring.
Standard Grip: Grasp the
handle and cuff together to
form a grip without inserting
your hand through the cuff
portion. Most exercises utilize
this grip. The Standard Grip also is used for
Hammer Grip exercises, when you need to hold
the hand grip vertically for greater wrist support.
Hand Cuff Grip: Slip your hand
through the cuff so that the foam
pad rests on the back of your
hand. Then grasp the remainder
of the grip that is sitting in
your palm. This method of gripping is great for
exercises like front shoulder raises or any exercise
where your palm is facing down.
Ankle Cuff Grip: The cuff
opening can be made larger to
accommodate the ankle. Simply
insert your hand in the cuff and
slide it away from the handle.
Insert your foot or ankle and tighten the grip by
sliding the handle back toward the cuff.
Arch Cuff Grip: The cuff
opening can also fit securely over
the arch of your foot. For this
grip, insert your foot through the
cuff until it is around the arch of
your instep, and tighten the cuff
around your heel to secure the grip.
Abdominal Crunch Shoulder
Harness: Attach the snap hooks
to the D-rings on both ends of
the harness. Sit on the bench.
Place the harness on your
shoulders letting the handles
hang to your chest. Cross your
arms and grab both handles.
Lat Pulldown
The Lat Pulldown tower enhances exercises
that work back, shoulders and triceps muscles.
Safety:
• Before using the Lat Pulldown, make sure
that all fasteners are in place and tightened.
• Make sure that the Lat Tower’s cables are
securely fastened to the regular
Bowflex
Xceed
™
home gym cables.
• Always use the bar holders to support the lat
bar or remove the bar when not in use.
• Do not hang from the Lat Tower nor attempt
to perform “chin ups” from the bar.
• Never pull on the bar unless there is
resistance attached to it.
Leg Extension
Designed to add more effectiveness to all exercises
where “leg work” is required.
Safety:
• Before using the Leg Extension, make sure
that all fasteners are in place and tightened.
• Make sure that the Leg Extension’s
cables 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
How to Use Your Machine
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Bowflex Xceed™ Owner’s Manual
11
Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here
are some fitness components that will help you define your goals and choose your fitness program.
Muscle Strength is the maximum force that 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 so you can 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 is the ability to perform repeated
contractions. It comes into play when you crosscountry 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 is the combination of strength and
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.
Body Composition is the ratio of fat weight (fat)
to lean 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 and alignment are the result of
equal 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 is the ability of a muscle or group of
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 that are included in this
manual.
Cardiovascular Endurance is the ability of the
heart 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. 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 the below guidelines.
Define Your Goals
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12
Bowflex Xceed™ Owner’s Manual
Design Your Own Program
Understand fitness and its components.
Improperly designed programs can be dangerous.
Take some time to review this manual as well as
other fitness guides.
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 complimentary muscle groups.
Put first things first. During each session, first work
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, or bicycling.
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 out 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.
• Progressive Loading: The gradual systematic
increase of repetitions, resistance and exercise
period.
Define Your Goals
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Bowflex Xceed™ Owner’s Manual
13
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 that you can focus on what you are about
to do and think about achieving your end goal.
Warming Up
We recommend that you warm up by doing
light stretching and performing light 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 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. Remember to gradually move
yourself into a relaxed state.
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:
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.
Workout Guide
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Bowflex Xceed™ Owner’s Manual
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 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 that you can perform 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 one. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that would
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.
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 have become just plain 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 would 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 Rows
Crossover Rear Deltoid Rows
Biceps Curl
Triceps Pushdown
Leg Extension
Standing Low Back Extension
Seated Abdominal Crunch
Sets
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
Body Part
Back
Shoulders
Arms
Trunk
Exercise
Seated Lat Rows
Seated Lat Pulldowns
Crossover Rear Deltoid Row
Biceps Curl
Reverse Curl
Standing Low Back Extension
Seated Abdominal Crunch
Sets
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
Body Part
Chest
Shoulders
Arms
Legs
Exercise
Bench Press
Seated Shoulder Press
Triceps Pushdown
Biceps Curl
Leg Extension
Sets
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
Day 1 & 3
Day 2 & 4
The Workouts
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Bowflex Xceed™ Owner’s Manual
15
Body Part
Chest
Back
Shoulders
Arms
Exercise
Bench Press
Seated Lat Rows
Crossover Rear Deltoid Rows
Biceps Curl
Triceps Extension
Sets
1-3
1-3
1-3
1-3
1-3
Reps
12-15
12-15
12-15
12-15
12-15
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 would allow you to stop the movement instantly at any point in the rep. Count three seconds
up and three seconds down.
DAY 1 & 3
Body Part
Legs
Trunk
Exercise
Leg Extension
Standing Hip Extension
Standing Hip Abduction
Standing Low Back Extension
Seated Abdominal Crunch
Sets
1-3
1-3
1-3
1-3
1-3
Reps
12-15
12-15
12-15
10-12
10-12
DAY 2 & 4
The Workouts
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Bowflex Xceed™ Owner’s Manual
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 would 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
Shoulders
Exercise
Bench Press
Chest
Fly
Seated Shoulder Press
Crossover Rear Deltoid Row
Lateral Shoulder Raise
Shoulder Shrug
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
8-12
8-12
DAY 1
Body Part
Back
Arms
Exercise
Seated Lat Row
Seated Lat Pulldowns
Biceps Curl
Reverse Curl
Triceps Pushdown
Triceps Extension
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
8-12
8-12
DAY 2
Body Part
Legs
Trunk
Exercise
Squat
Leg Extension
Standing Hip Extension
Standing Low Back Extension
Seated Abdominal Crunch
Seated Oblique Abdominal Crunch
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
8-12
8-12
DAY 3
The Workouts
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Bowflex Xceed™ Owner’s Manual
17
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 resting heart rate. Perform each rep of each exercise
slowly and with perfect technique. Count three seconds up and three seconds down.
Circuit 1
Circuit 2
Body Part
Chest
Legs
Back
Trunk
Exercise
Bench Press
Squat
Seated Lat Row
Seated Abdominal Crunch
Reps
8-12
8-12
8-12
8-12
Body Part
Shoulders
Legs
Back
Trunk
Arms
Exercise
Seated Shoulder Press
Leg Extensions
Seated Lat Pulldowns
Standing Low Back Extension
Biceps Curl
Reps
8-12
8-12
8-12
8-12
8-12
Body Part
Shoulders
Arms
Trunk
Exercise
Crossover Rear Deltoid Rows
Triceps Pushdown
Seated Oblique Crunch
Reps
8-12
8-12
8-12
Circuit 3
The Workouts
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18
Bowflex Xceed™ Owner’s Manual
True Aerobic Circuit Training
Frequency: 2-3 Times Per Week Time: About 20-60 Minutes
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick,
challenging routine. By returning to an aerobic exercise between each set you are increasing your aerobic capacity,
endurance and burning fat as energy. 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.
Do not let your heart rate exceed 220 minus your resting heart rate. Perform each rep of each exercise slowly and with
perfect technique. Count three seconds up and three seconds down.
Any type of aerobic exercise can be used for this routine. Some examples are: jumping jacks, jogging in place
or stair climbing.
Body Part
Chest
Aerobic Exercise
Legs
Aerobic Exercise
Back
Aerobic Exercise
Trunk
Aerobic Exercise
Exercise
Bench Press
30
– 60 Seconds
Squat
30
– 60 Seconds
Seated Lat Rows
30
– 60 Seconds
Seated Abdominal Crunch
30
– 60 Seconds
Reps
8-12
8-12
8-12
8-12
Circuit 1
Body Part
Shoulders
Aerobic Exercise
Legs
Aerobic Exercise
Back
Aerobic Exercise
Trunk
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
Circuit 2
The Workouts
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Bowflex Xceed™ Owner’s Manual
19
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 would 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.
Body Part
Chest
Shoulders
Exercise
Bench Press
Chest Fly
Seated Shoulder Press
Crossover Rear Deltoid Rows
Shoulder Shrug
Sets
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
5-8
Body Part
Back
Arms
Exercise
Seated Lat Row
Seated Lat Pulldowns
Biceps Curl
Reverse Curl
Triceps Pushdown
Triceps Extension
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
Body Part
Legs
Trunk
Exercise
Squat
Leg Extension
Standing Low Back Extension
Seated Abdominal Crunch
Sets
2-4
2-4
2-4
2-4
Reps
5-8
5-8
8-12
5-8
Day 1
Day 2
Day 3
The Workouts
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START ACTION
START
FINISH
START ACTION
START
FINISH
Chest Exercises
Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)
START
FINISH
• Sit and grasp hand grips.
• Straighten arms to front.
• Be sure arms are directly in
line with cables, palms facing
down and wrists straight.
• Raise chest and pinch shoulder
blades together. Maintain a
very slight, comfortable, arch
in lower back.
• Slowly move elbows out,
simultaneously bending
arms, keeping forearms in
line with cables.
• Stop when upper arms are
straight out to the sides, level
with shoulders.
• Slowly press forward, moving
hands toward center. Return to
start position with arms straight
to front at shoulder width. Keep
chest muscles tightened.
Chest Fly – Shoulder Horizontal Adduction (Elbow Stabilized)
Muscles worked:
Emphasizes chest muscles (pectoralis
major). Involves front shoulder
muscles (anterior deltoid).
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
Before you begin:
Remove Leg Extension and adjust
seat height. The pulleys should be in
the wide position.
Key Points:
• Maintain 90º angle between upper
arms and torso throughout exercise.
• Limit range of motion so elbows do
not travel behind shoulders.
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
START FINISH
• Sit and grasp hand grips.
• Straighten arms to front.
• Be sure arms are directly in line
with cables, palms facing in and
wrists straight.
• Raise chest and pinch shoulder
blades together. Maintain a
slight, comfortable, arch in
lower back.
• Slowly move arms inward,
maintaining the elbows
in a slightly bent position
throughout movement.
• Stop when upper arms are
straight out in front, level with
shoulders.
• Slowly return to start position.
Keep chest muscles tightened
during motion.
Muscles worked:
Chest muscles (pectoralis major). Also
involves front shoulder muscles (anterior
deltoid and triceps, located on the back
of the upper arm.
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
Before you begin:
Remove Leg Extension and adjust seat height.
The pulleys should be in the wide position.
Key Points:
• Maintain a 90º angle between upper arms and
torso throughout exercise.
• Limit range of motion so elbows do not travel
behind shoulders.
• Keep shoulder blades pinched together and
maintain good spinal alignment.
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START ACTION
START
FINISH
START ACTION
START
FINISH
Chest Exercises
Decline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)
Muscles worked:
Chest muscles (pectoralis major). Also
involves front shoulder muscles (anterior
deltoid) and triceps.
Position:
Seated (seat in lowest position)
facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – standard position
Before You Begin:
Remove Leg Extension and adjust seat to
lowest setting.
Key Points:
• Maintain 90º angle between upper arms and
torso at the bottom of the motion, and slightly
less than 90º at the top of the motion.
• Limit range of motion so elbows do not travel
behind shoulders.
• Keep shoulder blades pinched together and
maintain good spinal alignment.
• Sit and grasp hand grips with
cable and grip positioned
beneath forearm.
• Lower arms 5-6 inches from stan
-
dard bench press position.
• Straighten arms to front.
• Be sure arms are directly in line
with cables, palms facing down
and wrists straight.
• Raise chest and pinch shoulder
blades together. Keep a gentle
arch in lower back.
• Slowly move elbows outward,
simultaneously bending arms,
keeping forearms in line with
cables at all times.
• Stop when upper arms are
straight out to sides, 10º below
shoulders.
• Slowly press forward, moving
hands toward center. Return to
start position, arms straight at
shoulder width, hands just above
knees in line with cables. Keep
chest muscles tightened..
START
FINISH
Incline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)
Muscles worked:
Chest muscles (pectoralis major), especially
upper portion. Also involves front shoulder
muscles (anterior deltoid) and triceps.
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
Before You Begin:
Remove Leg Extension and adjust
seat height.
Key Points:
• Upper arms will be 90º from sides of
torso at the bottom of movement and
slightly more than 90º from the front of
torso at the top.
• Limit range of motion so elbows do not
travel behind shoulders.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
• Sit and grasp hand grips.
• Straighten arms to front.
• Raise arms 6-8 inches above
regular bench press position.
• Keep arms in line with cables,
palms down, wrists straight.
• Raise chest and pinch shoulder
blades together. Keep a slight,
comfortable, arch in lower back.
• Slowly move elbows out, simul
taneously bending arms. Keep
forearms in line with cables.
• Stop when upper arms are out
to sides, 10º 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.
START
FINISH
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START ACTION
START
FINISH
START ACTION
START
FINISH
Shoulder Exercises
Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)
Muscles worked:
Back portion of shoulder muscles (rear
deltoids, rear portion of middle deltoids).
Position:
Standing – facing machine
Seat:
Removed
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension. The pulleys should
be in the narrow position.
Key Points:
• Maintain a 90º angle between
upper arms and sides of torso
throughout exercise.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
START
FINISH
• Stand on platform.
• Grasp hand grips with palms
facing floor, arms nearly
straight.
• Stand up straight and bend
over slightly from hips until
arms are in front of body at a
90º angle to torso.
• Lift chest and pinch shoulder
blades together.
• Maintaining the same slight
bend in arms, move elbows
out and back, keeping a 90º
angle between upper arms
and sides of torso.
• Move until elbows are slightly
behind shoulders, then
slowly reverse the motion,
keeping rear shoulder muscles
tightened.
Crossover Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)
Muscles worked:
Back portion of shoulder muscles
(rear deltoids, rear portion of middle
deltoids).
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
• Remove seat and leg extension. The
pulleys should be in the narrow
position.
Key Points:
• Maintain 90º angle between upper
arms and sides of torso throughout
exercise.
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
START
FINISH
• Stand on platform.
• Cross arms in front of body and
grasp hand grips (right grip in
left hand and vice versa) with
palms facing floor and arms
nearly straight.
• Stand up straight and bend
over slightly from hips until
arms are in front of body at a
90º angle to torso.
• Lift chest and pinch shoulder
blades together.
• Maintaining same slight bend
in arms, move elbows out and
back, crossing cables as you
pull arms back.
• Keep a 90º angle between
upper arms and sides of
torso.
• Move until elbows are slightly
behind shoulders, then slowly
reverse motion keeping rear
shoulder muscles tightened.
22
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START ACTION
START
FINISH
START ACTION
START
FINISH
Shoulder Exercises
Crossover Rear Deltoid Rows – Elbow Flexion
Muscles worked:
Back portion of shoulder muscles
(rear deltoids, rear portion of middle
deltoids).
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension and seat.
Center Cross Bar Pulleys should be
in narrow position.
Key Points:
• Maintain a 90º angle between upper
arms and sides of torso.
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
• To work one arm at a time, place nonworking hand on top of bench for
additional stabilization.
START
FINISH
• Stand on platform.
• Cross arms in front of body and
grasp hand grips (right grip in
left hand and vice versa) with
palms facing down and arms
nearly straight.
• Bend over slightly from hips
(not spine) and raise arms in
front of body, 90º to torso.
• Lift chest, stand up straight with
spine in good alignment and
tighten trunk muscles.
• Allowing arms to bend as you
go, move elbows outward and
backward keeping a 90º angle
between upper arms and sides
of torso.
• Always point forearms in the
direction of cables.
• Move until elbows are slightly
behind shoulders, then slowly
reverse motion. Keep rear
shoulder muscles tightened
during entire motion.
Crossover High Rear Deltoid Rows – Elbow Flexion
Muscles worked:
Back portion of shoulder muscles
(rear deltoids, rear portion of middle
deltoids).
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension and seat.
Key Points:
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
START
FINISH
• Stand on platform, with knees
slightly bent.
• Cross arms and grab hand
grips with palms facing down,
arms straight (right hand on
left hand grip and vice versa).
• Stand up straight and slightly
lean back from hips.
• Lift chest and pinch shoulder
blades together.
• Allowing arms to bend as you
go, move elbows out and back
keeping a 90º angle 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.
Bowflex Xceed™ Owner’s Manual
23
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START ACTION
START
FINISH
START ACTION
START
FINISH
Shoulder Exercises
Lateral Shoulder Raise – Shoulder Abduction (Elbows Stabilized)
Muscles worked:
Side shoulder muscles (middle
deltoids), top muscle of rotator
cuff (supraspinatus) and upper
trapezius muscles.
Position:
Standing – facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame – use
squat straps
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• DO NOT swing arms upward or
move trunk.
START
FINISH
• Stand on platform facing
outward. Grasp hand grips with
palms facing each other.
• Attain good spinal posture and
bend forward slightly at hip (15
to 20º) by keeping spine straight
and sticking rear end out. Do
not bend at waist.
• Let arms hang directly in line
with cables.
• Elevate shoulders slightly toward
back of head.
• Raise arms out to sides to
nearly shoulder level.
• Keep side of arm/elbow facing
out/up throughout movement.
• Slowly bring arms into start
position without relaxing.
Seated Forearm Lateral Shoulder Raise – Elbows Stabilized
Muscles worked:
Side shoulder muscles (middle
deltoids), top muscle of rotator
cuff (supraspinatus) and upper
trapezius 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.
START
FINISH
• Slide hand grips over forearms
until grip is cradled in elbow.
• Let upper arms hang in
line with cables and bend
elbows 90º.
• Elevate shoulders slightly
toward the back of your head.
• Raise chest and pinch shoulder
blades together.
• Maintain a slight, comfortable,
arch in lower back.
• Raise arms out to sides to
almost shoulder level.
• Keep side of forearms/elbows
facing out/up throughout
movement.
• Slowly bring arms to start
position without relaxing.
24
Bowflex Xceed™ Owner’s Manual
Costco_BFX_Xceed_OM_FINAL_print.indd 26 8/16/2006 3:40:17 PM
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