Bowflex HOME GYM Owner's Manual page 3

Table of Contents
Specifications / Approvals .......................... 2
Important Safety Precautions ........................ 3
Safety Warning Labels .............................. 4
Get To Know Your Home Gym ..................... 6
How to Use Your Machine ........................... 7
Define Your Goals ................................ 11
Workout Guide .................................. 13
The Workouts:
The 20 Minute Better Body Wod_out ................. 14
Adwmced General Conditioning ..................... 14
20 Minute Upper / Lower Body ..................... 15
Body Building .................................... 16
Circuit Training Anaerobic / Cardiovascular. ......... 17
True AeroNc Circuk Training ....................... 18
Strength Training ................................. 19
Chest Exercises:
Bench Press ...................................... 20
Chest Fly ......................................... 20
Decline Bench Press ............................... 21
h_cline Bench Press ................................ 21
Shoulder Exercises:
Reverse Fly ....................................... 22
Crossover Reverse Fly .............................. 22
Crossover Rear Deltoid Rows ........................ 23
Crossover High Rear Ddtoid Rows ................... 23
Lateral Shoulder Raise ............................. 24
Forearm Lateral Shoukter Raise ..................... 24
Front Shoulder Raise .............................. 25
Seated Shoulder Press ............................. 25
Shoulder Rotator Cuff (internal) .................... 26
Shoulder Rotator Cuff (externM) .................... 26
Shoulder Extension ................................ 27
Shoulder Shrug ................................... 27
Scapular Protraction ............................... 28
Scapular Depression ............................... 28
Scapular Retraction ............................... 29
Back Exercises:
Standing ShouMer Pullover w/Bent Lat Bar .......... 30
Standing Shoulder Pullover w/Hand (;rips ........... 30
Narrow Pulldowns w/Bent Lat Bar .................. 31
Narrow Pulldowns w/Hand (;rips ................... 31
Bent Over Row .................................... 32
Crossover Bent Over Row ........................... 32
Seated Eat Rows ................................... 33
Crossover Seated Eat Rows .......................... 33
Standing Low Back Extension ....................... 34
Reverse Grip Pulldowns ............................ 34
Crossover Wide Pulldowns w/Hand (;rips ............ 35
Crossover Narrow Pulkk)wns w/Hand (;rips .......... 35
Seated Eat Pulldowns .............................. 36
Seated Wide Lat Pull&)wns ......................... 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 Cmq ................................ 43
Reverse Barbdl Biceps Curl ......................... 43
Seated Biceps Cmq ................................ 44
Seated Biceps Hammer Curl ........................ 44
Wrist Extension ................................... 45
Wrist Curl ........................................ 45
Abdominal Exercises:
Trunk Rotation ................................... 46
Seated (resisted) OMique Abdominal Crunch ......... 46
Seated (resisted) Abdominal Crunch ................. 47
Leg Exercises:
Leg Extension .................................... 48
Squat ............................................ 48
Standing Hip Extension (knee ben0 ................. 49
Standing Hip Extension (knee extended) ............. 49
Leg Kickback ..................................... 50
Hip Flexion ...................................... 50
Dead Lift ........................................ 51
Stiff Leg Dead Lift ................................ 51
Standing Hip Ad&lcdon ........................... 52
Standing Hip Ab&lction ........................... 52
CMf Raise ........................................ 53
Muscle Chart ..................................... 54
Exercise Log ..................................... 55
Fast Fat Loss Now!
By E/lingmn Darden, Ph.D .......................... 57
Bowflex Xceed
TM
Home Gym Warranty Card .......... 77
Warranty Information ............................. 79
Important Contact Numbers ........................ 80
gowflex Xceed'" O_alcr's Manual
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