Bowflex Xceed™Plus Owner’s Manual 1
Specifications / Approvals ..........................2
Important Safety Precautions........................3
Safety Warning Labels ..............................4
Get To Know Your Home Gym .....................6
How to Use Your Machine...........................9
Define Your Goals ................................11
Workout Guide ..................................13
The Workouts:
The 20 Minute Better Body Workout . . . . . . . . . . . . . . . . . 14
Advanced General Conditioning. . . . . . . . . . . . . . . . . . . . . 14
20 Minute Upper / Lower Body . . . . . . . . . . . . . . . . . . . . . 15
BodyBuilding....................................16
Circuit Training Anaerobic / Cardiovascular . . . . . . . . . . 17
True Aerobic Circuit Training. . . . . . . . . . . . . . . . . . . . . . . 18
StrengthTraining.................................19
Chest Exercises:
BenchPress......................................20
ChestFly.........................................20
DeclineBenchPress...............................21
InclineBenchPress................................21
Shoulder Exercises:
ReverseFly.......................................22
CrossoverReverseFly..............................22
Crossover Rear Deltoid Rows . . . . . . . . . . . . . . . . . . . . . . . . 23
Crossover High Rear Deltoid Rows . . . . . . . . . . . . . . . . . . . 23
LateralShoulderRaise.............................24
Forearm Lateral Shoulder Raise . . . . . . . . . . . . . . . . . . . . . 24
FrontShoulderRaise ..............................25
SeatedShoulderPress .............................25
Shoulder Rotator Cuff (internal) . . . . . . . . . . . . . . . . . . . .26
Shoulder Rotator Cuff (external) . . . . . . . . . . . . . . . . . . . .26
ShoulderExtension................................27
ShoulderShrug...................................27
ScapularProtraction...............................28
ScapularDepression...............................28
ScapularRetraction ...............................29
Back Exercises:
Standing Shoulder Pullover w/ Bent Lat Bar. . . . . . . . . . .30
Standing Shoulder Pullover w/ Hand Grips . . . . . . . . . . .30
Narrow Pulldowns w/ Bent Lat Bar . . . . . . . . . . . . . . . . . . 31
Narrow Pulldowns w/ Hand Grips . . . . . . . . . . . . . . . . . . . 31
BentOverRow....................................32
Crossover Bent Over Row . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
SeatedLatRows...................................33
Crossover Seated Lat Rows. . . . . . . . . . . . . . . . . . . . . . . . . .33
Standing Low Back Extension . . . . . . . . . . . . . . . . . . . . . . .34
ReverseGripPulldowns............................34
Crossover Wide Pulldowns w/ Hand Grips . . . . . . . . . . . .35
Crossover Narrow Pulldowns w/ Hand Grips . . . . . . . . . . 35
SeatedLatPulldowns..............................36
Seated Wide Lat Pulldowns . . . . . . . . . . . . . . . . . . . . . . . . .36
Arm Exercises:
Triceps Pushdown w/ Hand Grips . . . . . . . . . . . . . . . . . . . 37
Triceps Hammer Pushdown. . . . . . . . . . . . . . . . . . . . . . . . . 37
Triceps Pushdown w/ Bent Lat Bar. . . . . . . . . . . . . . . . . . .38
TricepsExtension.................................38
Hammer Triceps Extension . . . . . . . . . . . . . . . . . . . . . . . . .39
Cross Triceps Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
TricepsKickback .................................40
Hammer Triceps Kickback. . . . . . . . . . . . . . . . . . . . . . . . . .40
ResistedDip......................................41
BicepsCurl.......................................41
Concentration Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . .42
ReverseCurl......................................42
BarbellBicepsCurl................................43
Reverse Barbell Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . .43
SeatedBicepsCurl ................................44
Seated Biceps Hammer Curl . . . . . . . . . . . . . . . . . . . . . . . .44
WristExtension...................................45
WristCurl........................................45
Abdominal Exercises:
TrunkRotation...................................46
Leg Exercises:
LegExtension....................................47
Squat............................................47
Standing Hip Extension (knee bent) . . . . . . . . . . . . . . . . .48
Standing Hip Extension (knee extended) . . . . . . . . . . . . .48
LegKickback.....................................49
HipFlexion ......................................49
DeadLift ........................................50
StiffLegDeadLift ................................50
Standing Hip Adduction . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
Standing Hip Abduction . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
CalfRaise........................................52
Muscle Chart .....................................53
Exercise Log .....................................55
Fast Fat Loss Now!
By Ellington Darden, Ph.D. . . . . . . . . . . . . . . . . . . . . . . . . . 57
Warranty Information .............................78
Bowflex Xceed™Plus Warranty Card.................79
Important Contact Numbers........................81
Table of Contents
