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TheBowflexXceed™ HomeGymOwner’sManualandFitnessGuide PN 001-6906 Rev. B (08/06) Costco_BFX_Xceed_OM_FINAL_print.indd 1 8/16/2006 3:39:47 PM 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. Costco_BFX_Xceed_OM_FINAL_print.indd 2 8/16/2006 3:39:48 PM 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: The20MinuteBetterBodyWorkout .................14 Advanced General Conditioning. . . . . . . . . . . . . . . . . . . . .14 20MinuteUpper/LowerBody .....................15 BodyBuilding ....................................16 Circuit Training Anaerobic / Cardiovascular . . . . . . . . . . 17 True Aerobic Circuit Training. . . . . . . . . . . . . . . . . . . . . . .18 Strength Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19 Chest Exercises: BenchPress ......................................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 FrontShoulderRaise ..............................25 SeatedShoulderPress .............................25 ShoulderRotatorCuff(internal) ....................26 Shoulder Rotator Cuff (external) . . . . . . . . . . . . . . . . . . . .26 Shoulder Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27 Shoulder Shrug . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27 Scapular Protraction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28 Scapular Depression. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28 ScapularRetraction ...............................29 Back Exercises: Standing Shoulder Pullover w/ Bent Lat Bar . . . . . . . . . .30 Standing Shoulder Pullover w/ Hand Grips . . . . . . . . . . .30 NarrowPulldownsw/BentLatBar ..................31 NarrowPulldownsw/HandGrips ...................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: TricepsPushdownw/HandGrips ...................37 Triceps Hammer Pushdown. . . . . . . . . . . . . . . . . . . . . . . . .37 TricepsPushdownw/BentLatBar ..................38 Tri...