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Ellington Darden’s Six Week Fast Fat Loss Body Leanness Program (Shown with optional Lat Tower attachment) Bowflex Revolution® XP Owner’s Manual and Fitness Guide Special Edition Includes: Dr. Ellington Darden’s Six Week Fast Fat Loss Body Leanness Program (Shown with optional Lat Tower attachment) PN001-7058 RevC (10/28/2009) Owner’s Manual and Fitness Guide Table of Contents Safety Precautions Safety Warning Labels Getting to Know Your Bowflex Revolution® XP Home Gym Using Your Bowflex Revolution® XP Home Gym SpiraFlex® Resistance Adjusting And Understanding the Resistance Attaching SpiraFlex® Resistance Packs Preparing for Use, Storing, and Moving Maintenance Adjusting Cable Tension Cable Routing and Storage Attaching Accessories Hand Grips Foot Harnesses Squat Harness Installing the Seat and Attachments Seat and Back Pad with Locking Pin Leg Extension Lat Tower (optional) Ab Attachment (optional) Companion Equipment Defining Goals Reaching Your Goals Designing Your Own Program Exercising Properly Working Out Warming Up 1 Breathing 18 2 Performing Your Routine 18 Cool Down 18 4 The Workouts 5 20 Minute Better Body Workout 19 5 Advanced General Conditioning 19 6 20 Minute Upper/Lower Body 20 7 Body Building 21 8 Circuit Training – Anaerobic/Cardiovascular 22 9 Strength Training 23 10 11 Exercises 11 Chest Exercises 25 11 Shoulder Exercises 33 11 Back Exercises 44 12 Arm Exercises 49 12 Abdominal Exercises 59 13 Leg Exercises 62 14 14 Muscle Chart 71 15 Exercise Log 73 Bowflex® Body Leanness Program 75 16 16 Warranty Information 94 Contact Information 97 18 18 Product Specifications Dimensions (arms raised) 64.5” L x 37.8” W x 73” H (163.8cm x 98cm x 185.4cm) Dimensions with optional Lat Tower Attachment 64.5” L x 37.8” W x 83.2” H (163.8cm x 98cm x 211.3cm) Workout Area 84” x 84” (213.4cm x 213.4cm) SpiraFlex® Resistance 200 lbs. (90.72 kg) SpiraFlex® Upgradability 280 lbs. (127 kg) Maximum User Weight 300 lbs. (136 kg) Safety Precautions 1 iMPORTanT SaFeTY inSTRuCTiOnS The following definition applies to the word “warning” found throughout this manual: .............. Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury. PRiOR TO uSinG ThiS equiPMenT, OBSeRve The FOllOwinG waRninGS. • Read and understand the Owner’s Manual prior to using this machine. • Read and understand all Warning Labels on this machine. • Keep children away from this machine and/or supervise them closely if they are near the machine or are present during its operation. This machine is not suitable as a children’s toy. There is a natural tendency for children to want to play on exercise equipment, and parents and others in charge of children should be aware of their respective responsibilities. Moving parts that may appear to present obvious hazards to adults may not appear to do so to children. • 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. • Set up the machine so that there is a workout area of at least 84” x 84” (213.4cm x 213.4cm) of free space for safe operation of the BowflexRevolution® XP home gym. 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. • Never move or adjust the seat while sitting on it. Never stand on the seat. 2 2 Safety warning labels The following safety warnings are located on the Bowflex Revolution® XP 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 Bowflex Representative at 1-800-628-8458. Label 1 Label 3 Label 4 Label 2 Serial number Home Gym Safety warning labels 3 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 1-800-628-8458 to obtain a new label. label 1: General use safety label. label 3: Check all equipment before use. location: Front of the main unit below seat bracket. location: Bottom front of the ma...