Transcription
The Bowflex Xceed PlusHome GymOwner’s Manualand Fitness Guide WWW BOWFLEX COMPN 001-6906 Rev. C (06/12/2007)
CONGRATULATIONS on your commitment to improving your health and fitness! With the Bowflex Xceed Plushome gym, you have everything you need to exceed all of your physical fitness, strength, and health expectations!The Bowflex Xceed Plus home gym’s exceptional resistance and quality is unmatched by any other single pieceof home fitness equipment available. You will not believe the amazing results your body will get with the BowflexXceed Plus home gym!Please take your time to read through the entire manual and follow it carefully before attempting touse your Bowflex Xceed Plus home gym. Also locate and read all warning labels that are posted onthe machine. It’s important to understand how to properly perform each exercise before you do sousing Power Rod Resistance.With all of the fitness choices available today, finding the best workout equipment for your needs can be veryconfusing. Everyone at Nautilus would like to thank you for selecting the Bowflex Xceed Plus home gym.Bowflex Xceed Plus home gym is the finest home fitness product available, and you’re just about to prove it toyourself.
Table of ContentsSpecifications / Approvals. . . . . . . . . . . . . . . . . . . . . . . . . . 2Important Safety Precautions. . . . . . . . . . . . . . . . . . . . . . . . 3Safety Warning Labels. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4Get To Know Your Home Gym . . . . . . . . . . . . . . . . . . . . . 6How to Use Your Machine. . . . . . . . . . . . . . . . . . . . . . . . . . . 9Define Your Goals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11Workout Guide . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13The Workouts:The 20 Minute Better Body Workout . . . . . . . . . . . . . . . . . 14Advanced General Conditioning. . . . . . . . . . . . . . . . . . . . . 1420 Minute Upper / Lower Body . . . . . . . . . . . . . . . . . . . . . 15Body Building. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16Circuit Training Anaerobic / Cardiovascular . . . . . . . . . . 17True Aerobic Circuit Training. . . . . . . . . . . . . . . . . . . . . . . 18Strength Training. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19Chest Exercises:Bench Press. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20Chest Fly. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20Decline Bench Press. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21Incline Bench Press. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21Shoulder Exercises:Reverse Fly. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22Crossover Reverse Fly. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22Crossover Rear Deltoid Rows. . . . . . . . . . . . . . . . . . . . . . . . 23Crossover High Rear Deltoid Rows. . . . . . . . . . . . . . . . . . . 23Lateral Shoulder Raise. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24Forearm Lateral Shoulder Raise. . . . . . . . . . . . . . . . . . . . . 24Front Shoulder Raise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25Seated Shoulder Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25Shoulder Rotator Cuff (internal) . . . . . . . . . . . . . . . . . . . . 26Shoulder Rotator Cuff (external). . . . . . . . . . . . . . . . . . . . 26Shoulder Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27Shoulder Shrug. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27Scapular Protraction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28Scapular Depression. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28Scapular Retraction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29Back Exercises:Standing Shoulder Pullover w/ Bent Lat Bar. . . . . . . . . . . 30Standing Shoulder Pullover w/ Hand Grips . . . . . . . . . . . 30Narrow Pulldowns w/ Bent Lat Bar . . . . . . . . . . . . . . . . . . 31Narrow Pulldowns w/ Hand Grips. . . . . . . . . . . . . . . . . . . 31Bent Over Row. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32Crossover Bent Over Row. . . . . . . . . . . . . . . . . . . . . . . . . . . 32Seated Lat Rows. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33Crossover Seated Lat Rows. . . . . . . . . . . . . . . . . . . . . . . . . . 33Standing Low Back Extension. . . . . . . . . . . . . . . . . . . . . . . 34Reverse Grip Pulldowns. . . . . . . . . . . . . . . . . . . . . . . . . . . . 34Crossover Wide Pulldowns w/ Hand Grips . . . . . . . . . . . . 35Crossover Narrow Pulldowns w/ Hand Grips . . . . . . . . . . 35Seated Lat Pulldowns. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36Seated Wide Lat Pulldowns. . . . . . . . . . . . . . . . . . . . . . . . . 36Arm Exercises:Triceps Pushdown w/ Hand Grips . . . . . . . . . . . . . . . . . . . 37Triceps Hammer Pushdown. . . . . . . . . . . . . . . . . . . . . . . . . 37Triceps Pushdown w/ Bent Lat Bar. . . . . . . . . . . . . . . . . . . 38Triceps Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38Hammer Triceps Extension. . . . . . . . . . . . . . . . . . . . . . . . . 39Cross Triceps Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . 39Triceps Kickback . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40Hammer Triceps Kickback. . . . . . . . . . . . . . . . . . . . . . . . . . 40Resisted Dip. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41Concentration Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . . 42Reverse Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42Barbell Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43Reverse Barbell Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . 43Seated Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44Seated Biceps Hammer Curl. . . . . . . . . . . . . . . . . . . . . . . . 44Wrist Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45Wrist Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45Abdominal Exercises:Trunk Rotation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46Leg Exercises:Leg Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47Squat. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47Standing Hip Extension (knee bent). . . . . . . . . . . . . . . . . 48Standing Hip Extension (knee extended). . . . . . . . . . . . . 48Leg Kickback. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49Hip Flexion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49Dead Lift . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50Stiff Leg Dead Lift . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50Standing Hip Adduction . . . . . . . . . . . . . . . . . . . . . . . . . . . 51Standing Hip Abduction . . . . . . . . . . . . . . . . . . . . . . . . . . . 51Calf Raise. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52Muscle Chart. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53Exercise Log. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55Fast Fat Loss Now!By Ellington Darden, Ph.D. . . . . . . . . . . . . . . . . . . . . . . . . . 57Warranty Information. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78Bowflex Xceed Plus Warranty Card. . . . . . . . . . . . . . . . . 79Important Contact Numbers. . . . . . . . . . . . . . . . . . . . . . . . 81Bowflex Xceed Plus Owner’s Manual
Specifications / ApprovalsProduct Specifications:Product Weight157 lbs. (71 kg)Product Dimensions53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) highWorkout Area96" (244 cm) long x 78" (198 cm) wideNumber of ExercisesOver 60Power Rod Resistance310 lbs. (141 kg.)Power Rod Upgradability410 lbs. (186 kg.)User Weight Limit300 lbs. (136 kg)Regulatory Approvals:Meets:EN957-1 Class HEN957-2 Class HMeets:ASTM F2276-05ASTM F2216-05!34- & !34- & USUS53 Bowflex Xceed Plus Owner’s Manual
Important Safety PrecautionsIMPORTANT SAFETY INSTRUCTIONSThe following definition applies to the word “Warning” found throughout this manual:7! 2 . ) . 'Used to call attention to POTENTIAL hazards that could resultin personal injury or loss of life. !.'%2Prior to using this equipment,observe the following warnings.!4 4 % . 4 ) / .)--% )!4% !#4)/. 2%15)2% R ead and understand the OwnersManual prior to using this machine.#!54)/. S et up and operate this machine on a solid levelsurface. This machine is for Consumer use only. R ead and understand all Warning Labels on thismachine. D o not use additional means to increase theresistance (lifting load) of this machine. K eep Children away from this machine. Childrenmust be supervised closely if they are near theequipment or are present during the operation ofthis equipment. B e sure that the Selector Hook is correctly attachedto the Rod End. C onsult a physician prior to commencing anexercise program. If, at any time, you feel faint ordizzy, or experience pain, stop and consult yourphysician. I nspect this machine for loose parts or signs of wear.Pay special attention to Cables and Belts and theirconnections. Do not use if found in this condition;contact Nautilus Customer Service. T his machine is designed for a User’s Weight Limitof 300 pounds (136 kg). Do not use if you are overthis weight. S elect a workout area that provides a minimumclearance behind the rod box of 0.5 ft (15 cm) anda total width of 6.5 ft (2.0 m). Allow a minimumof 3.0 ft (0.9 m) free space in front of the machine.Keep third parties out of this area when themachine is in use. O perate the machine in the manner describedin this manual. It can be hazardous to over-exertyourself during exercise. M ake sure that all positional adjustment devices aresecurely engaged. T his machine contains moving parts. Use Caution.Do not wear loose clothing or jewelry.Bowflex Xceed Plus Owner’s Manual
Safety Warning LabelsThe following safety warnings are located on the Bowflex Xceed Plus exercise machine.Please read all safety precautions and warning information prior to using your product. Be sureto replace any warning label if damaged, illegible, or missing. If you need replacement labels,please call a Bowflex Representative at (1-800-628-8458).Label 1Label 3Label 2Serial numberHome Gym Bowflex Xceed Plus Owner’s Manual
Safety Warning LabelsThe following safety warnings are located in site specific areas on the unit. Please review andunderstand 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.Label 1: Please make sure all usersread, understand, and followthe warning labels on thehome gym. See Figure 1 forgeneral use safety label.Label 2: See figure 2 for “Caution”safety label.Location: Left and right side of rodbox.Location: The warning label in Figure 1is located on the back side ofthe lat tower.Figure 2Label 3: See Figure 3 for “Do nothang” notice.Location: Top front of the lat tower.Figure 1Figure 3Bowflex Xceed Plus Owner’s Manual
Getting to Know Your Machine50” Bent LatBarPulleyUpper LatTowerRod CapsCenter Cross BarPower Rod Resistance RodsSeat BackPadRod HookSeatCableHand GripLeg AttachmentRod BoxBase FramePlatformLower Pulley/ SquatStation Bowflex Xceed Plus Owner’s Manual
Getting to Know Your MachinePower Rod ResistanceSafetyPower Rod resistance rods are made from a specialcomposite material. Your rods are sheathed with a protective black rubber coating. Each rod is markedwith its weight rating on the “Rod Cap.”When hooking the PowerRod resistance rods to thecable hooks, do not standdirectly over the tops ofthe rods. Stand off to oneside when connecting anddisconnecting the PowerRod resistance rods fromthe cables.Adjusting andUnderstandingthe ResistanceThe standard BowflexXceed Plus home gymcomes with 310 poundsof resistance (one pairof 5 lb. (2.25 kg) rods,two pairs of 10 lb. (4.5kg) rods, one pair of30 lb. (13.5 kg) rods,and two pairs of 50 lb.(22.5 kg) rods.If you upgraded to a410 pound (186 kg)capacity you will have anadditional pair of 50 lb. (22.5 kg) rods, respectively.Hooking Power Rod Resistance Rodsto the CablesWhen You Are Not Using YourBowflex Xceed Plus Home GymDisconnect the cables fromthe Power Rod resistancerods when your are notusing your Bowflex Xceed Plus home gym. Use therod binding strap includedwith your machine tobind all the rods togetherat the top. You can alsoplace your cables and gripsthrough the strap to keepthem out of the way.You may use one rod orseveral rods in combination,to create your desiredresistance level.To hook multiple rods upto one cable, bend theclosest rod toward the cableand place the cable hookthrough that rod cap. Youcan then hook up the nextclosest rod through the samecable hook.To Order Additional Setsof 50 lb. (22.5 kg) Power Rod Resistance Rods,Please Call 1-800-628-8458Hooking up the closestrod first prevents rods fromcrossing over the top ofone another.Bowflex Xceed Plus Owner’s Manual
Getting to Know Your MachineMaintenance and Care of Your Bowflex Xceed Plus Home GymInspect your machine for any worn or loose components prior to use. Tighten or replace any worn or loosecomponents 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 maintainedwhen the equipment is regularly examined for damage and repaired. It is the sole responsibility ofthe owner to ensure that regular maintenance is performed. Worn or damaged components shallbe replaced immediately or the equipment removed from service until the repair is made. Onlymanufacturer supplied components shall be used to maintain/repair the equipment.If you have any questions regarding your Bowflex Xceed Plus home gym, please contact our CustomerService Department at 1-800-NAUTILUS (628-8458) or by mail to: Customer Service, Nautilus, Inc.World Headquarters, 16400 SE Nautilus Drive, Vancouver, Washington, USA 98683. Bowflex Xceed Plus Owner’s Manual
How to Use Your MachineThe Bowflex Xceed Plus Home GymPulley PositionsThe Bowflex Xceed Plus Home GymCable RoutingWith the versatility to perform over 65 differentexercises, the Bowflex Xceed Plus home gym easilytransitions from one exercise to another. Below is aguide to the five different pulley positions you willuse to optimally perform your workout routine.As you use your home gym, you will connect thecables and pulleys in a variety of ways to perform theexercises. Refer to the illustrations below for propercable routing.Position One:Standard Position – mostcommon. Active pulleys areon center cross bar.Position Three (optional): Leg Extension Position. Activepulleys are on the squat pulleyframe.Position Two:Lat Pulldown Position. Activepulleys are on lat tower.Position Four: Squat position. Active pulleysare on squat pulley frame and oncenter cross bar.ChestExercisesLeg and SquatExercisesPosition Five: Rowing position. Active pulleysare on squat pulley frame.Lat PulldownExercisesBowflex Xceed Plus Owner’s Manual
How to Use Your MachineHand Grips and StrapsLat Pulldown he hand grips fit snugly around your wrist, ankle,Tor instep. Attach grips to cables by snapping thecable clip onto the D-ring. he Lat Pulldown tower enhances exercisesTthat work back, shoulders and triceps muscles.Standard Grip: Grasp thehandle and cuff together toform a grip without insertingyour hand through the cuffportion. Most exercises utilizethis grip. The Standard Grip also is used forHammer Grip exercises, when you need to holdthe hand grip vertically for greater wrist support.Hand Cuff Grip: Slip your handthrough the cuff so that the foampad rests on the back of yourhand. Then grasp the remainderof the grip that is sitting inyour palm. This method of gripping is great forexercises like front shoulder raises or any exercisewhere your palm is facing down.Ankle Cuff Grip: The cuffopening can be made larger toaccommodate the ankle. Simplyinsert your hand in the cuff andslide it away from the handle.Insert your foot or ankle and tighten the grip bysliding the handle back toward the cuff.Arch Cuff Grip: The cuffopening can also fit securely overthe arch of your foot. For thisgrip, insert your foot through thecuff until it is around the arch ofyour instep, and tighten the cuffaround your heel to secure the grip.Safety: Before using the Lat Pulldown, make surethat all fasteners are in place and tightened. Make sure that the Lat Tower’s cables aresecurely fastened to the regular BowflexXceed Plus home gym cables. A lways use the bar holders to support the latbar or remove the bar when not in use. Do not hang from the Lat Tower nor attemptto perform “chin ups” from the bar. Never pull on the bar unless there isresistance attached to it.Leg ExtensionDesigned to add more effectiveness to all exerciseswhere “leg work” is required.Safety: Before using the Leg Extension, make surethat all fasteners are in place and tightened. Make sure that the Leg Extension’scables are securely fastenedto the regular BowflexXceed Plus home gymcables. A lways use the Lock Knobto secure the attachment toyour Bowflex Xceed Plus home gym.Grips manufactured underlicense agreement with Hands-OnSports & Gym Accessories, Inc.Patent #475652710Bowflex Xceed Plus Owner’s Manual
Define Your GoalsYour body will do what you train it to do. That’s why it’s important to define your goals and focus them. Hereare some fitness components that will help you define your goals and choose your fitness program.Muscle Strength is the maximum force that youcan exert against resistance at one time. Yourmuscle strength comes into play when you pick upa heavy bag of groceries or lift a small child. It isdeveloped when a localized muscle is worked bothpositively (concentric) and negatively (eccentric) ata resistance – great enough so you can perform onlyfive to eight repetitions of the exercise before the muscle fails. Each set of repetitions is followed bya rest interval that typically runs three times longerthan the set. Later, between exercise sessions, themuscle overcompensates for the stress and usuallyincreases in both strength and size.Muscle Endurance is the ability to perform repeatedcontractions. It comes into play when you crosscountry ski or work on your feet all day. Endurancetraining addresses the slow twitch, endurancemuscle fibers, which depend on oxygen for energy.To develop muscle endurance, use low resistanceand high repetitions – about 15-20 repetitions ineach set, three sets to each exercise, working themuscle only to fatigue.Muscle Power is the combination of strength andspeed of the muscular contraction. This is oftenmisinterpreted as A) being directly associatedwith certain skill or sport and/or B) meaningthat you must move fast. Load is actually a moreimportant factor than speed when attempting toimprove power. When training to achieve muscularpower, pick a resistance that fatigues you in the 3-5repetition range. When performing these reps, it ismore important to think of contracting the musclesfaster rather than attempting to move faster.Performing sport simulation exercises usually resultsin a deterioration of the motor pattern or skill. Thebiomechanically sound method of improving powerin your sport is to train for power using the correctjoint movements, as described in this manual. Thenpractice the skill associated with your sport, learningto apply this newly achieved power.Body Composition is the ratio of fat weight (fat)to lean weight (muscles, bones and tissue). As youage, the ratio shifts. The fat weight increases andthe lean weight decreases. Training for musclestrength will generally increase muscle size andaerobic conditioning will help burn extra calories.Performing these two forms of exercise, either atdifferent times or together, will create the greatestchanges in body fat weight.Balanced Strength and alignment are the result ofequal strength developed in all parts of the body. Itcomes into play in your standing and sitting posture,and in your ability to perform just about any activitysafely and effectively. An over-development of theback will round the shoulders; weak or stretched abdominals can cause lower back pain. You wanta balance of muscle strength in front and back. In addition, you need a balance of strength betweenyour middle, lower and upper body.Flexibility is the ability of a muscle or group ofmuscles to move the joint through a full rangeof motion. Flexibility comes into play when youexecute an overhand serve or stretch for the topshelf in the kitchen. It is a cooperative movementof opposite muscle groups. When a musclecontracts, its opposite muscle group must relaxfor the action to occur. Increased flexibility meansan increased range of motion, made possible bythis simultaneous contracting and relaxing. Goodflexibility is important in protecting the body frominjury and can be achieved through the balancedstrength training programs that are included in thismanual.Cardiovascular Endurance is the ability of theheart and lungs to supply oxygen and nutrients toexercising muscles over an extended period of time.It comes into play when you jog a mile or ride abike. It is a critical component of overall fitness andhealth. You may want to design your own personalprogram specifically geared to your goals andlifestyle. Designing a program is easy, as long as youfollow the below guidelines.Bowflex Xceed Plus Owner’s Manual11
Define Your GoalsDesign Your Own ProgramUnderstand fitness and its components. Improperly designed programs can be dangerous.Take some time to review this manual as well asother fitness guides.Know your current fitness level. Before you start anyfitness program you should consult a physician whowill help you determine your current abilities.Identify your goals. Goals are critical to choosingand designing an exercise program that fits andenhances your lifestyle, but so is strategy. It’simportant not to rush the process and try toaccomplish too much too soon. That will lead tosetbacks and discouragement. Instead, set a seriesof smaller achievable goals.Select complementary exercises. Be sure topair exercises that address compound jointmovements and single joint movements. Inaddition, select exercises that address complimentary muscle groups.Put first things first. During each session, first workmuscle groups that need the most training.Remember your cardiovascular component. Anyfitness program must contain a cardiovascularfitness component to be complete. So complementyour resistance training with aerobic exercise suchas walking, running, or bicycling.12Bowflex Xceed Plus Owner’s ManualTraining variables. When designing your ownprogram there are several variables that, whenmixed properly, will equal the right fitness formula for you. In order to find out the bestformula, you must experiment with severalcombinations of variables.The variables are as follows: Training Frequency: The number of times youtrain per week. We recommend daily activity butnot daily training of the same muscle group. Training Intensity: The amount of resistanceused during your repetition. Training Volume: The number of repetitionsand sets performed. Rest Intervals: The time you rest between setsand the time you rest between workouts.Once you’ve established a base of fitness, followthese basic principles: I solate Muscle Groups: Focus work on specificmuscle groups. Progressive Loading: The gradual systematicincrease of repetitions, resistance and exerciseperiod.
Workout GuideWorking OutCool DownA workout begins in your mind’s eye. Withconcentration and visualization you can approachyour workout with a positive, constructive attitude.A good pre-workout mental routine is to sit andrelax, so that you can focus on what you are aboutto do and think about achieving your end goal.An essential part of the exercise routine is thecool down. Gradually reduce the level of exerciseintensity so that blood does not accumulate inone muscle group, but continues to circulate ata decreasing rate. Remember to gradually moveyourself into a relaxed state.Warming UpBreathingWe recommend that you warm up by doinglight stretching and performing light exerciseson the Bowflex Xceed Plus home gym.The most important part of breathing duringexercise is, quite simply, that you do it. Breathingin or out during the actual performance is notdependent upon the direction of air flow relativeto exertion. It is, in fact, a mechanical process thatchanges the position of your spine as your rib cagemoves. Here are some tips for breathing:Your RoutineThe workout portion of your fitness routine is theseries of exercises devoted to your particular goals.Remember, make sure to have fun!1) Be cautious when you are concentrating orexerting effort. This is when you will probablyhold your breath. DO NOT hold your breath.Do not exaggerate breathing. Depth ofinhalation and exhalation should be naturalfor the situation.2) A llow breathing to occur, naturally,don’t force it.Bowflex Xceed Plus Owner’s Manual13
The Workouts20 Minute Better Body WorkoutFrequency: 3 Days Per Week (M-w-f) Time: About 20 MinutesStart by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5 -10 repswithout fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to amore challenging resistance that you can perform no less than 10 reps and no more than 15 reps without your formdeteriorating. As you become stronger, you can advance to two sets for each exercise. Complete all sets of each exercisebefore moving on to the next one. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that wouldallow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down andwork to fatigue during each set.Body PartChestBackShouldersArmsLegsTrunkExerciseBench PressSeated Lat RowsCrossover Rear Deltoid RowsBiceps CurlTriceps PushdownLeg ExtensionStanding Low Back ExtensionSeated Abdominal -1510-1510-1510-1510-1510-15Advanced General ConditioningFrequency: 4 Days Per Week (M-t-th-f) Time: About 35-45 MinutesWhen 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 canperform 12 reps perfectly, and you’ll increase your volume by performing more sets and more exercises. Move slowly oneach rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count three seconds upand three seconds down and work to fatigue during each set.Day 1 & 3Body PartChestShouldersArmsLegsDay 2 & 4Body PartBackShouldersArmsTrunk14Bowflex Xceed Plus Owner’s ManualExerciseBench PressSeated Shoulder PressTriceps PushdownBiceps CurlLeg 1210-12ExerciseSeated Lat RowsSeated Lat PulldownsCrossover Rear Deltoid RowBiceps CurlReverse CurlStanding Low Back ExtensionSeated Abdominal 10-1210-1210-1210-12
The Workouts20 Minute Upper/Lower BodyFrequency: 4 Days Per Week (M-t-th-f) Time: About 20 MinutesThis 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 todeteriorate. Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you perform. Move slowlyon each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count three secondsup and three seconds down.DAY 1 & 3Body PartChestBackShouldersArmsExerciseBench PressSeated Lat RowsCrossover Rear Deltoid RowsBiceps CurlTriceps 1512-15DAY 2 & 4Body PartLegsExerciseLeg ExtensionStanding Hip ExtensionStanding Hip AbductionStanding Low Back ExtensionSeated Abdominal 0-12TrunkBowflex Xceed Plus Owner’s Manual15
The WorkoutsBody BuildingFrequency: 3 Days On, 1 Day OffTime: About 45-60 MinutesBody building requires focused concentration and dedication to training, as well as proper eating habits. Train each musclegroup to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobicactivity to increase your caloric expenditu
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 310 lbs. (141 kg.) Power Rod Upgradability 410 lbs. (186 kg.) U
