Bowflex Xceed Owner's Manual
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Bowflex Xceed Owner's Manual

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  • Page 1 ™ Xceed ™ OWNER’S MANUAL...
  • Page 2 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 ! ™...

  • Page 3: Table Of Contents

    Bent Over Row ......... . .32 Bowflex Body Weight Loss Guide ......57 Crossover Bent Over Row .

  • Page 4: Important Safety Information

    Important Safety Instructions • Children must not be let on or near to this machine. Moving parts and other features of the machine can be dangerous to children. • Not intended for use by anyone under 14 years of age. •...

  • Page 5: Safety Warning Labels And Serial Number

    Safety Warning Labels and Serial Number Type Description Owner’s Manual...
  • Page 6 Type Description ä à é VORSICHT Ó é Product Serial Number Owner’s Manual...

  • Page 7: Product Specifications

    Specifications Product Specifications Product Weight 157 lbs. (71 kg) Product Dimensions Workout Area Over 60 210 units of resistance 310 units of resistance Upgradability 410 units of resistance User Weight Limit 300 lbs. (136 kg) DO NOT dispose of this product as refuse. This product is to be recycled. For proper disposal of this product, please follow the prescribed methods at an approved waste center.

  • Page 8: Features

    Features Lat Bar Storage Pulley Snaphook Lat Tower Abdominal Bar Rod Caps Rod Hook Center Cross Bar Power Rod Resistance Rods Seat Back Pad Seat Lock Knob Cable Leg Attachment Rod Box Base Frame Platform Lower Pulley/ Squat Station Owner’s Manual...
  • Page 9 Adjusting and Understanding the Resistance units are made from a special composite material. The rods are sheathed with a “ ” full resistance is divided among a 5, two 10s, a 30, and a 50 unit rod on each side of the machine, for a combined total of 210 units.
  • Page 10 With the versatility to perform over 65 different exercises, As you use your home gym, you will connect the the Bowflex Xceed home gym easily transitions from cables and pulleys in a variety of ways to perform one exercise to another. Below is a guide to the five the exercises.
  • Page 11 Do not make any adjustments to the seat while sitting on it. Do not stand on the seat. All exercises in this manual are based on the calibrated resistance and capacity levels of this machine. Only exercises included in this manual or in written materials authorized and supplied by Bowflex ™...

  • Page 12: Operations

    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. Always use the Lock Knob to secure the attachment to your Bowflex Xceed ™ home gym. Owner’s Manual...

  • Page 13: Define Your Goals

    Define Your Goals 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. Body Composition is the ratio of fat weight (fat) to lean Muscle Strength is the maximum force that you can exert against resistance at one time.
  • Page 14 Design Your Own Program Understand fitness and its components. Improperly Training variables. When designing your own program designed programs can be dangerous. Take some time there are several variables that, when mixed properly, to review this manual as well as other fitness guides. will equal the right fitness formula for you.
  • Page 15 DO NOT hold your breath. Do light stretching and performing light exercises not exaggerate breathing. Depth of inhalation and on the Bowflex Xceed home gym. exhalation should be natural for the situation. Your Routine 2) Allow breathing to occur, naturally, don’t force it.

  • Page 16: The Workouts

    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 that you can perform easily for 5 -10 reps without fatiguing.

  • Page 17: 20 Minute Upper/Lower Body

    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.

  • Page 18: Body Building

    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.

  • Page 19: Circuit Training Anaerobic / Cardiovascular

    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).

  • Page 20: True Aerobic Circuit Training

    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.

  • Page 21: Strength Training

    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.

  • Page 22: Chest Exercises

    Chest Exercises Bench Press – Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: START START FINISH FINISH 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:...

  • Page 23: Decline Bench Press

    Decline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: START START FINISH FINISH 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 –...

  • Page 24: Shoulder Exercises

    Shoulder Exercises Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized) Muscles worked: START START FINISH FINISH 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 START ACTION •...

  • Page 25: Crossover Rear Deltoid Rows

    Crossover Rear Deltoid Rows – Elbow Flexion Muscles worked: START START FINISH FINISH 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.

  • Page 26: Lateral Shoulder Raise

    Lateral Shoulder Raise – Shoulder Abduction (Elbows Stabilized) Muscles worked: START START FINISH FINISH 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 START ACTION...

  • Page 27: Front Shoulder Raise

    Front Shoulder Raise – Shoulder Flexion (Elbow Stabilized) Muscles worked: START START FINISH FINISH Front part of shoulder muscles (front deltoids) and front part of middle deltoids. Position: Standing – facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat.

  • Page 28: Shoulder Rotator Cuff (Internal)

    Shoulder Rotator Cuff – Internal Rotation Muscles worked: START START FINISH FINISH Front rotator cuff muscle (subscapularis). Position: Standing – facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar -wide position Before You Begin: Remove Seat and Leg Extension START ACTION •...

  • Page 29: Shoulder Extension

    Shoulder Extension – Elbows Stabilized Muscles worked: START START FINISH FINISH Upper back (latissimus dorsi, teres major, rear deltoid muscles), muscles between shoulder blades (middle trapezius, rhomboid muscles) and triceps. Position: Standing – facing machine Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position START ACTION Before You Begin:...

  • Page 30: Scapular Protraction

    Scapular Protraction – Elbows Stabilized Muscles worked: START START FINISH FINISH Serratus anterior muscles, the muscles on the side of the rib cage. Position: Seated – facing outward Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position Before You Begin: START ACTION Remove Leg Extension and adjust seat height.

  • Page 31: Scapular Retraction

    Scapular Retraction Muscles worked: START START FINISH FINISH Develops muscles between shoulder blades (trapezius and rhomboids). Position: Seated on floor, facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and Seat START ACTION • Sit on floor facing machine. •...

  • Page 32: Back Exercises

    Back Exercises Standing Shoulder Pullover – with Bent Lat Bar (Elbows Stabilized) Muscles worked: START START FINISH FINISH Upper back (latissimus dorsi, teres major, rear deltoid muscles). Also involves chest (pectoralis major muscles) and triceps. Position: Standing – facing machin Accessory: 50”...

  • Page 33: Narrow Pulldowns W/ Bent Lat Bar

    Narrow Pulldowns with Bent Lat Bar – Shoulder Extension (with Elbow Flexion) Muscles worked: START START FINISH FINISH Latissimus dorsi, teres major and rear deltoid, which make up the large pulling muscles of upper back. Also involves biceps group. Position: Seated –...

  • Page 34: Bent Over Row

    Bent Over Row Muscles worked: START START FINISH FINISH Latissimus dorsi, teres major and rear deltoid, which make up the large pulling muscles of upper back. Also involves biceps group. Position: Standing – facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame START ACTION Before You Begin:...

  • Page 35: Seated Lat Rows

    Seated Lat Rows – Shoulder Extension (and Elbow Flexion) Muscles worked: START START FINISH FINISH Latissimus dorsi, teres major and rear deltoid muscles, which make up the large pulling muscles of upper back. Also involves biceps. Position: Seated on ground, facing machine Accessory: Hand Grips Pulleys:...

  • Page 36: Standing Low Back Extension

    Standing Low Back Extension – with Hip Extension Muscles worked: START START FINISH FINISH Muscles in lower back (erector spinae, deep spinal muscles), lower back muscles, gluteus maximus and hamstrings. Position: Standing – facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame – standard position Before You Begin: START ACTION...

  • Page 37: Crossover Wide Pulldowns W/ Hand Grips

    Crossover Wide Pulldowns – Shoulder Extension (with Elbow Flexion) Muscles worked: START START FINISH FINISH Latissimus dorsi, teres major and rear deltoid. Also involves chest (pectoralis major) muscles and triceps muscles. Position: Seated – facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: START...

  • Page 38: Seated Lat Pulldowns

    Seated Lat Pulldowns – Shoulder Adduction (with Elbow Flexion) Muscles worked: START START FINISH FINISH Latissimus dorsi, teres major and rear deltoid. Also involves biceps group. Position: Seated – facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension START ACTION...

  • Page 39: Arm Exercises

    Arm Exercises Triceps Pushdown – Elbow Extension Muscles worked: START START FINISH FINISH Triceps muscles. Position: Standing – facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension START ACTION Key Points: • Stand on platform. •...

  • Page 40: Triceps Pushdown W/ Bent Lat Bar

    Triceps Pushdown – with Bent Lat Bar (Elbow Extension) Muscles worked: START START FINISH FINISH Triceps muscles. Position: Standing – facing machine Accessory: 50” Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Leg Extension and Seat START ACTION Key Points: •...

  • Page 41: Hammer Triceps Extension

    Hammer Triceps Extension – Elbow Extension Muscles worked: START START FINISH FINISH Triceps muscles. Position: Seated – facing outward Accessory: Hand Grips in “Hammer Grip” Pulleys: Center Cross Bar – narrow position Before You Begin: Remove Leg Extension and adjust seat START ACTION height.

  • Page 42: Triceps Kickback

    Triceps Kickback Muscles worked: START START FINISH FINISH Triceps muscles. Position: Standing – facing machine Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position Before You Begin: Remove Seat and Leg Extension START ACTION Key Points: • Stand on platform. •...

  • Page 43: Resisted Dip

    Resisted Dip – Elbow Extension Muscles worked: START START FINISH FINISH Triceps muscles. Position: Standing – facing outward Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension START ACTION Key Points: • Stand on the platform facing away •...

  • Page 44: Concentration Biceps Curl

    Concentration Biceps Curl – Elbow Flexion (in Supination) Muscles worked: START START FINISH FINISH Biceps muscles. Position: Standing – right or left side facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension START ACTION Key Points:...

  • Page 45: Barbell Biceps Curl

    Barbell Biceps Curl – Elbow Extension Muscles worked: START START FINISH FINISH Biceps muscles. Position: Standing – facing machine Accessory: Squat Bar – with squat straps Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension START ACTION Key Points: •...

  • Page 46: Seated Biceps Curl

    Seated Biceps Curl – Elbow Flexion (in Supination) Muscles worked: START START FINISH FINISH Biceps muscles. Position: Seated – facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension START ACTION Key Points: • Grasp hand grips, arms at sides •...

  • Page 47: Wrist Extension

    Wrist Extension Muscles worked: START START FINISH FINISH Back and top parts of forearms. Position: Standing – facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension START ACTION Key Points: • Stand on platform, knees slightly •...

  • Page 48: Abdominal Exercises

    Abdominal Exercises Trunk Rotation Muscles worked: START START FINISH FINISH Most of trunk muscles. Note: rotation is limited in the spine and should be performed with minimal resistance, in proper alignment. Position: Seated, facing outward left or right Accessory: Hand Grips Pulleys: Center Cross Bar –...

  • Page 49: Seated (Resisted) Abdominal Crunch

    Seated (Resisted) Abdominal Crunch – Spinal Flexion Muscles worked: START START FINISH FINISH Abdominal area including upper and lower front abs (rectus abdominus) and side abs (obliques). Position: Seated – facing outward Accessory: Abdominal Crunch Shoulder Harness Pulleys: Abdominal bar Before You Begin: START ACTION...

  • Page 50: Leg Exercises

    Leg Exercises Leg Extension Muscles worked: START START FINISH FINISH All muscles on front of upper thigh (quadriceps muscle group). Position: Seated – facing outward Accessory: Leg Extension Pulleys: Squat Pulley Frame Before You Begin: Adjust seat height START ACTION •...

  • Page 51: Standing Hip Extension (Knee Bent)

    Standing Hip Extension – Knee Bent Muscles worked: START START FINISH FINISH Buttocks area (gluteus maximus). Position: Standing – facing machine Accessory: Hand Grip on arch Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension START ACTION Key Points: •...

  • Page 52: Leg Kickback

    Leg Kickback – Hip and Knee Extension Muscles worked: START START FINISH FINISH Buttocks area (gluteus maximus). Position: Standing – facing machine Accessory: Hand Grip on arch Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension START ACTION Key Points: •...

  • Page 53: Dead Lift

    Dead Lift Muscles worked: START START FINISH FINISH Buttocks area (gluteus maximus). Position: Standing – facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension START ACTION Key Points: • Facing away from machine, grip •...

  • Page 54: Standing Hip Adduction

    Standing Hip Adduction Muscles worked: START FINISH Insides of thighs (adductor muscle groups). Also, the outside of hip (gluteus medius) on support leg. Position: Stand to left or right of machine – facing outward Accessory: Hand Grip over ankle Pulleys: Squat Pulley Frame START ACTION...

  • Page 55: Calf Raise

    Calf Raise – Ankle Plantarflexion (Knee Stabilized) Muscles worked: START FINISH Lower leg or calf (gastrocnemius, soleus). Position: Standing – facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension START ACTION • Stand with toes on platform and •...

  • Page 56: Muscle Chart

    Muscle Chart Sternocleidomastoid Trapezius Pectoralis Major Anterior Deltoid Serratus Anterior Posterior Deltoid Medial Deltoid Infraspinatus Biceps Rectus Abdominus Teres Major Brachialis Flexor Digitorum Triceps Superficialis External Obliques Latissimus Dorsi Brachioradialis Pronator Teres Flexor Carpi Gluteus Radialis Medius Tensor Gluteus Fasciae Maximus Latae Adductor...

  • Page 57: Exercise Log

    Exercise Log Please feel free to make copies of this chart to continue your exercise log. DATE DATE DATE DATE DATE DATE EXERCISE Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps...

  • Page 58: Maintenance

    Maintenance 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. 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.

  • Page 59: Bowflex Body Weight Loss Guide

    Bowflex™ Body Weight Loss Guide Introduction and Overview equipment and will help you: • Lose weight and get lean • Improve your health and wellness • Increase your energy and vitality • – The emphasis of this plan is on eating more whole foods and getting the most nutrients from your calories as possible. Making the •...
  • Page 60 • Turkey for tuna • • Cooked vegetables instead of salad • – Cut out high calorie beverages like soda, juices, coffee drinks, and alcohol – Stick with water, unsweetened tea, and coffee. Aim for a minimum of 64oz (1.9 liters) of water per day to stay well hydrated •...
  • Page 61 (See Portion Size Guide for proper serving sizes) Breakfast Snack #1 rich protein carb carbs carb veggies Lunch Snack #2 carb carb Dinner carb Owner’s Manual...
  • Page 62 Cook Berries or banana Plain oats Nuts and milk plain oats in water. Top with fruit, nuts, milk, cinnamon, and honey. Cook egg/s. Toast Tomato bread and top with 1 slice of cheese, 1 slice of ham, and tomato. Top yogurt Chopped fruit of your choice Oats, wheat germ, and ground Plain non-fat Greek yogurt and...
  • Page 63 1 medium apple 10-15 almonds Baby carrots 2 tbsp hummus 1 serving of crackers* 1 string cheese Optional Treats You have the choice of replacing Snack #2 with a 100-150 calorie treat. You can have an optional treat every day but for optimal health it is recom- •...
  • Page 64 Portion Size Guide MALE FEMALE 1 cup = baseball 2 eggs 1 egg 2/3 cup beans or lentils* 1/2 cup beans or lentils* 1 cup greek yogurt* 1/2 cup greek yogurt* 1.5oz cheese* 1.5oz cheese* 1/2 cup = lightbulb 2 Tblspn peanut or nut butter* 1 tblspn peanut or nut butter* 1/4 cup of nuts 1/3 medium avocado...
  • Page 65 Grocery List 100% whole wheat bread Sprouted grain breads less than 100 calories per slice. Sandwich or bagel thins Corn or low-carb whole wheat tortillas Plain oats: 1 minute or old fashioned Whole grains: brown rice, bulgar, barley, quinoa, couscous Plain non-fat greek yogurt Any unsalted nuts or seeds Air-popped or light popcorn...
  • Page 66 Keep It Going • • feel like you have to do it every day. • • as long as your activity level stays the same • • Resources • Grocery Shopping List for Fridge (Blank Form) • 7 Day Meal Planning Form •...

  • Page 67: Warranty

    Warranty ( if purchased in US/Canada ) Who Is Covered This warranty is valid only to the original purchaser and is not transferable or applicable to any other person(s). What Is Covered Nautilus, Inc. warrants that this product is free from defects in materials and workmanship, when used for the purpose intended, under normal conditions, and provided it receives proper care and maintenance as described in the Product’s Assembly and Owner’s manual.
  • Page 68 ™ ™ ™ ™ ™ ™ ™ 8018412.061518.B...

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