Bowflex Xceed User manual
OWNER’S MANUAL
Xceed™
™
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.
The Bowflex Xceed™home gym is the finest home fitness product available, and you’re just about to prove it to
yourself.
Congratulations / Registration
To validate warranty support, keep the original proof of purchase and record the following information:
Serial Number __________________________
Date of Purchase __________________________
If purchased in US/Canada: To register your product warranty, go to: ZZZERZÁH[FRPUHJLVWHUor call 1 (800) 605–3369.
,ISXUFKDVHGRXWVLGH86&DQDGD To register your product warranty, contact your local distributor.
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Nautilus, Inc., 5415 Centerpoint Parkway, Groveport, OH 43125 USA, www.NautilusInc.com - Customer Service: NorthAmerica (800) 605-3369,
[email protected] | outside U.S. or Canada: www.nautilusinternational.com | Printed in China | © 2018 Nautilus, Inc. | ® indicates trademarks
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their respective owner.
ORIGINAL MANUAL - ENGLISH VERSION ONLY
Owner’s Manual
1
Important Safety Information ...............................2
SafetyWarningLabelsandSerialNumber..................3
Product Specifications ....................................5
RegulatoryApprovals......................................5
Features ................................................ 6
Operations ................................................8
Define Your Goals.........................................11
The Workouts:
The20MinuteBetterBodyWorkout........................14
AdvancedGeneralConditioning............................14
20MinuteUpper/LowerBody.............................15
BodyBuilding.............................................16
CircuitTrainingAnaerobic/Cardiovascular .................17
TrueAerobicCircuitTraining...............................18
Strength Training .........................................19
Chest Exercises:
BenchPress..............................................20
ChestFly.................................................20
DeclineBenchPress......................................21
InclineBenchPress.......................................21
Shoulder Exercises:
ReverseFly...............................................22
CrossoverReverseFly.....................................22
CrossoverRearDeltoidRows..............................23
CrossoverHighRearDeltoidRows .........................23
LateralShoulderRaise ....................................24
ForearmLateralShoulderRaise............................24
FrontShoulderRaise......................................25
SeatedShoulderPress....................................25
ShoulderRotatorCuff(internal)............................26
ShoulderRotatorCuff(external) ...........................26
ShoulderExtension .......................................27
ShoulderShrug...........................................27
ScapularProtraction......................................28
ScapularDepression......................................28
ScapularRetraction.......................................29
Back Exercises:
StandingShoulderPulloverw/BentLatBar.................30
StandingShoulderPulloverw/HandGrips..................30
NarrowPulldownsw/BentLatBar.........................31
NarrowPulldownsw/HandGrips ..........................31
BentOverRow ...........................................32
CrossoverBentOverRow .................................32
SeatedLatRows..........................................33
CrossoverSeatedLatRows................................33
StandingLowBackExtension..............................34
ReverseGripPulldowns...................................34
CrossoverWidePulldownsw/HandGrips ..................35
CrossoverNarrowPulldownsw/HandGrips ................35
SeatedLatPulldowns.....................................36
SeatedWideLatPulldowns................................36
Arm Exercises:
TricepsPushdownw/HandGrips ..........................37
TricepsHammerPushdown................................37
TricepsPushdownw/BentLatBar.........................38
TricepsExtension.........................................38
HammerTricepsExtension.................................39
CrossTricepsExtension...................................39
TricepsKickback .........................................40
HammerTricepsKickback .................................40
ResistedDip..............................................41
BicepsCurl...............................................41
ConcentrationBicepsCurl.................................42
ReverseCurl..............................................42
BarbellBicepsCurl........................................43
ReverseBarbellBicepsCurl ...............................43
SeatedBicepsCurl........................................44
SeatedBicepsHammerCurl ...............................44
WristExtension...........................................45
WristCurl................................................45
Abdominal Exercises:
TrunkRotation............................................46
Seated(resisted)ObliqueAbdominalCrunch................46
Seated(resisted)AbdominalCrunch........................47
Leg Exercises:
LegExtension ............................................48
Squat....................................................48
StandingHipExtension(kneebent).........................49
StandingHipExtension(kneeextended)....................49
LegKickback.............................................50
HipFlexion...............................................50
DeadLift.................................................51
StiffLegDeadLift.........................................51
StandingHipAdduction ...................................52
StandingHipAbduction ...................................52
CalfRaise................................................53
Muscle Chart .............................................54
Exercise Log .............................................55
Maintenance .............................................56
Bowflex Body Weight Loss Guide ..........................57
Warranty.................................................65
Table of Contents
Owner’s Manual
2
Important Safety Instructions
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5HDGDQGXQGHUVWDQGDOO:DUQLQJVRQWKLVPDFKLQH
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FRQWDFW\RXUORFDOGLVWULEXWRUIRUWKHP
• 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.
• &RQVXOWDSK\VLFLDQEHIRUH\RXVWDUWDQH[HUFLVHSURJUDP6WRSH[HUFLVLQJLI\RXIHHOSDLQRUWLJKWQHVVLQ\RXUFKHVWEHFRPHVKRUWRIEUHDWKRU
feel faint. Contact your doctor before you use the machine again.
• %HIRUHHDFKXVHH[DPLQHWKLVPDFKLQHIRUORRVHSDUWVRUVLJQVRIZHDU,QVSHFWDOOFDEOHVSXOOH\VDQGWKHLUFRQQHFWLRQVPDNLQJVXUHWKH\DUH
properly secured and attached, and show no signs of visible wear or damage. Do not use if found in this condition. If purchased in US/Canada,
contact Customer Service for repair information. If purchased outside US/Canada, contact your local distributor for repair information.
• 0D[LPXPXVHUZHLJKWOLPLWOENJ'RQRWXVHLI\RXDUHRYHUWKLVZHLJKW
• This machine is for home use only.
• 'RQRWZHDUORRVHFORWKLQJRUMHZHOU\7KLVPDFKLQHFRQWDLQVPRYLQJSDUWV'RQRWSXWILQJHUVRURWKHUREMHFWVLQWRPRYLQJSDUWVRIWKHH[HUFLVH
equipment.
• Always wear rubber soled athletic shoes when you use this machine. Do not use the machine with bare feet or only wearing socks.
• Set up and operate this machine on a solid, level, horizontal surface.
• Do not operate this machine outdoors or in moist or wet locations.
• Keep at least 36” (0.9m) on each side of the machine clear.This is the recommended safe distance for access and passage around and
emergency dismounts from the machine. Keep third parties out of this space when machine is in use.
• 'RQRWRYHUH[HUW\RXUVHOIGXULQJH[HUFLVH2SHUDWHWKHPDFKLQHLQWKHPDQQHUGHVFULEHGLQWKLVPDQXDO
• 1HYHUDWWHPSWWRH[HUFLVHZLWKPRUHUHVLVWDQFHWKDQ\RXFDQVDIHO\DQGFRPIRUWDEO\KDQGOH
• Do not use Dumbbells or other weight equipment to incrementally increase the weight resistance. Use only the weight resistance that came with
your gym.
• 5RGVDUHXQGHUWHQVLRQ%HFDUHIXOZKHQFRQQHFWLQJWKH6HOHFWRU+RRNWRWKH5RG&RUUHFWO\HQJDJHWKH6HOHFWRU+RRNWRWKH5RG(QG%HVXUH
WKHLULVDVROLGFRQQHFWLRQEHIRUHUHOHDVLQJWKH5RG
• Never stand directly over the top of the rods. Stay off to the side while you attach the rods.
• Correctly adjust and safely engage all PositionalAdjustment Devices. Make sure that theAdjustment Devices do not hit the user.
• .HHSFOHDURI3RZHU5RGPRYHPHQWSDWKGXULQJRSHUDWLRQ.HHSDQ\E\VWDQGHUVFOHDURIPDFKLQHDQG3RZHU5RGPRYHPHQWSDWKGXULQJ
operation.
Owner’s Manual
3
Type Description
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1
3
2
5
4
Safety Warning Labels and Serial Number
Owner’s Manual
4
Type Description
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4Product
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5Serial Number 5HFRUGWKLVQXPEHULQWKH6HULDO1XPEHU¿HOGDWWKHEHJLQQLQJRIWKLVPDQXDO
Owner’s Manual
5
Product Weight 157 lbs. (71 kg)
Product Dimensions FPORQJ[FPZLGH[FPKLJK
WorkoutArea FPORQJ[FPZLGH
1XPEHURI([HUFLVHV Over 60
3RZHU5RG5HVLVWDQFH 210 units of resistance
3RZHU5RGUpgradability 310 units of resistance
410 units of resistance
User Weight Limit 300 lbs. (136 kg)
Product Specifications
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.
Specifications
Owner’s Manual
6
Power Rod
Resistance Rods
Rod Hook
Lat Tower
Seat Back Pad
Seat
Base Frame
Platform
Rod Caps
Cable
Snaphook
Rod Box
Lower Pulley/ Squat
Station
Center Cross Bar
Leg Attachment
Lat Bar Storage
Pulley
Abdominal Bar
Lock Knob
Features
Owner’s Manual
7
Adjusting and Understanding the Resistance
3RZHU5RG units are made from a special composite material. The rods are sheathed with a
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7KH%RZÀH[;FHHGKRPHJ\PFRPHVZLWKXQLWVRIUHVLVWDQFHSURYLGHGE\WKH5RG3DFN7KH
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.
1RWH 3RZHU5RG5HVLVWDQFH5RGVDUHPDQXIDFWXUHGXVLQJQ\ORQFRPSRVLWHPDWHULDO7KHZHLJKW
resistance measurements are estimates and resistance can vary based on environmental and usage
SDWWHUQVDQGRWKHUIDFWRUV5RGUHVLVWDQFHZLOOQRUPDOO\GHJUDGHRYHUWLPHDQGDIWHUH[WHQVLYHXVDJH
,I\RXKDYHDQ\TXHVWLRQVUHJDUGLQJWKHUHVLVWDQFHRI\RXU3RZHU5RG 5HVLVWDQFH5RGVFRQWDFW
Customer Service (if purchased in US/Canada) or your local distributor (if purchased outside US/
Canada) for assistance.
If you upgraded to 310 units of resistance or 410 units of resistance you will
have an additional one or two 50 unit rods, respectively.
Connecting the Power Rod™ Unit to the
Cables
You may use one rod or several rods in combination, to create your desired
resistance level.
To hook multiple rods up to one cable, bend the closest rod toward the cable and place the cable hook
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WHQVLRQ
When You Are Not Using Your Home Gym
'LVFRQQHFWWKHFDEOHVIURPWKH3RZHU5RG unit when your are not using your home gym. Use the
5RG%LQGLQJ6WUDSLQFOXGHGZLWK\RXUPDFKLQHWRELQGDOOWKHURGVWRJHWKHUDWWKHWRS<RXFDQDOVR
place your cables and grips through the strap to keep them out of the way. Leaving the rods and
cables under tension could cause injury if a rod were inadvertently released.
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Owner’s Manual
8
The Bowflex Xceed™ Home Gym
Pulley Positions
With the versatility to perform over 65 different exercises,
the Bowflex Xceedhome gym easily transitions from
one exercise to another. Below is a guide to the five
different pulley positions you will use to optimally perform
your workout routine.
Position One:
Standard Position – most
common. Active pulleys are
on center cross bar.
Position Two:
Lat Pulldown Position. Active
pulleys are on Lat Tower.
Position Three (optional):
Leg Extension Position. Active
pulleys are on the squat pulley
frame.
Position Four:
Squat position. Active pulleys
are on squat pulley frame and on
center cross bar.
Position Six:
Rowing position. Active pulleys
are on squat pulley frame.
Position Five:
Abdominal Crunch position.
Active pulleys are on Lat Tower.
The Bowflex Xceed™ Home Gym
Cable Routing
As you use your home gym, you will connect the
cables and pulleys in a variety of ways to perform
the exercises. Refer to the illustrations below for
proper cable routing.
Chest
Exercises
Leg and Squat
Exercises
Lat Pulldown
Exercises
Ab Exercises
Owner’s Manual
9
Keep your body weight centered on the machine, seat or base frame platform while exercising.
When using the machine for standing leg exercises, always hold the Lat Tower of the machine for stability.
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™are
recommended for operation with this machine.
Handgrips and Straps
The handgrips fit snugly around your wrist, ankle, or instep. Attach grips to cables by snapping the cable clip onto the
D-ring.
Standard Grip: Grasp the handle and cuff together to form a grip without inserting
your hand through the cuff portion. Most exercises utilize this grip. The
Standard Grip also is used for Hammer Grip exercises, when you need
to hold the hand grip vertically for greater wrist support.
Hand Cuff Grip: Slip your hand through the cuff so that the foam pad rests on the back
of your hand. Then grasp the remainder of the grip that is sitting in your
palm. This method of gripping is great for exercises like front shoulder
raises or any exercise where your palm is facing down.
Ankle Cuff Grip: The cuff opening can be made larger to accommodate the ankle.
Simply insert your hand in the cuff and slide it away from the handle.
Insert your foot or ankle and tighten the grip by sliding the handle back
toward the cuff.
Arch Cuff Grip: The cuff opening can also fit securely over the arch of your foot. For
this grip, insert your foot through the cuff until it is around the arch of
your instep, and tighten the cuff around your heel to secure the grip.
Abdominal Crunch
Shoulder Harness:
Attach the snap hooks to the D-rings on both ends of the harness.
Place the harness on your shoulders letting the handles hang over
your chest. Grab both handles. With high resistance, a cross arm
opposite-handle grip may be used.
Lat Pulldown Bar
The Lat Pulldown Bar enhances exercises that work back, shoulders and triceps muscles.
Owner’s Manual
10
Leg Extension Attachment
The leg extension attachment enables you to work the major muscle groups in the legs.
Abdominal Crunch Shoulder Harness
The ab harness gives you the ability to strengthen the muscles of the abdomen by safely adding resistance to
abdominal exercises. When using the ab harness, relocate the pulleys from the chest bar to the short abdominal bar.
Squat Bar
The Squat Bar enhances exercises that work back, shoulders and triceps muscles.
Safety
Before using the grips, straps, Lat Bar, or Ab Harness, make sure that
all fasteners are in place and tightened.
Make sure that auxiliary cables for the Lat Bar and Leg Extension are
securely fastened to the primary cables on the unit.
Always use the lock knob on the slider to secure pulleys. Do not
allow pulleys to change position during any exercise.
Always use the bar holders to support the Lat Bar or remove the bar
when not in use.
When removing the Lat Bar from the bar holders, be prepared for it to
fall before the cables fully support it. Injury may occur.
When using the Lat Bar, be sure to keep your hands dry enough to make a secure grip with it for the entire
exercise. If your grip begins to become compromised, safely hang the Lat Bar in the bar holders and dry your
hands. Do not allow the Lat Bar to slip from your grip during an exercise.
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.
Operations
Owner’s Manual
11
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.
Muscle Strength is the maximum force that you can
exert against resistance at one time. Your muscle
strength comes into play when you pick up a heavy bag
of groceries or lift a small child. It is developed when a
localized muscle is worked both positively (concentric)
and negatively (eccentric) at a resistance – great enough
so you can perform only five to eight repetitions of the
exercise before the muscle fails. Each set of repetitions
is followed by a rest interval that typically runs three
times longer than the set. Later, between exercise
sessions, the muscle overcompensates for the stress
and usually increases in both strength and size.
Muscle Endurance is the ability to perform repeated
contractions. It comes into play when you cross-country
ski or work on your feet all day. Endurance training
addresses the slow twitch, endurance muscle fibers,
which depend on oxygen for energy. To develop muscle
endurance, use low resistance and high repetitions –
about 15-20 repetitions in each set, three sets to each
exercise, working the muscle only to fatigue.
Muscle Power is the combination of strength and speed
of the muscular contraction. This is often misinterpreted
as A) being directly associated with certain skill or
sport and/or B) meaning that you must move fast. Load
is actually a more important factor than speed when
attempting to improve power. When training to achieve
muscular power, pick a resistance that fatigues you
in the 3-5 repetition range. When performing these
reps, it is more important to think of contracting the
muscles faster rather than attempting to move faster.
Performing sport simulation exercises usually results
in a deterioration of the motor pattern or skill. The bio-
mechanically sound method of improving power in
your sport is to train for power using the correct joint
movements, as described in this manual. Then practice
the skill associated with your sport, learning to apply this
newly achieved power.
Body Composition is the ratio of fat weight (fat) to lean
weight (muscles, bones and tissue). As you age, the
ratio shifts. The fat weight increases and the lean weight
decreases. Training for muscle strength will generally
increase muscle size and aerobic conditioning will
help burn extra calories. Performing these two forms of
exercise, either at different times or together, will create
the greatest changes in body fat weight.
Balanced Strength and alignment are the result of equal
strength developed in all parts of the body. It comes
into play in your standing and sitting posture, and in
your ability to perform just about any activity safely and
effectively. An over-development of the back will round
the shoulders; weak or stretched abdominals can cause
lower back pain. You want a balance of muscle strength
in front and back. In addition, you need a balance of
strength between your middle, lower and upper body.
Flexibility is the ability of a muscle or group of muscles
to move the joint through a full range of motion. Flexibility
comes into play when you execute an overhand serve or
stretch for the top shelf in the kitchen. It is a cooperative
movement of opposite muscle groups. When a muscle
contracts, its opposite muscle group must relax for the
action to occur. Increased flexibility means an increased
range of motion, made possible by this simultaneous
contracting and relaxing. Good flexibility is important
in protecting the body from injury and can be achieved
through the balanced strength training programs that are
included in this manual.
Cardiovascular Endurance is the ability of the heart
and lungs to supply oxygen and nutrients to exercising
muscles over an extended period of time. It comes into
play when you jog a mile or ride a bike. It is a critical
component of overall fitness and health. You may want to
design your own personal program specifically geared to
your goals and lifestyle. Designing a program is easy, as
long as you follow the below guidelines.
Owner’s Manual
12
Design Your Own Program
Understand fitness and its components. Improperly
designed programs can be dangerous. Take some time
to review this manual as well as other fitness guides.
Know your current fitness level. Before you start any
fitness program you should consult a physician who will
help you determine your current abilities.
Identify your goals. Goals are critical to choosing and
designing an exercise program that fits and enhances
your lifestyle, but so is strategy. It’s important not to rush
the process and try to accomplish too much too soon.
That will lead to setbacks and discouragement. Instead,
set a series of smaller achievable goals.
Select complementary exercises. Be sure to pair
exercises that address compound joint movements and
single joint movements. In addition, select exercises that
address complimentary muscle groups.
Put first things first. During each session, first work
muscle groups that need the most training.
Remember your cardiovascular component. Any
fitness program must contain a cardiovascular fitness
component to be complete. So complement your
resistance training with aerobic exercise such as
walking, running, or bicycling.
Training variables. When designing your own program
there are several variables that, when mixed properly,
will equal the right fitness formula for you. In order to
find out the best formula, you must experiment with
several combinations of variables.
The variables are as follows:
• Training Frequency: The number of times you train
per week. We recommend daily activity but not daily
training of the same muscle group.
• Training Intensity: The amount of resistance
used during your repetition.
• Training Volume: The number of repetitions
and sets performed.
• Rest Intervals: The time you rest between sets and the
time you rest between workouts.
Once you’ve established a base of fitness, follow these
basic principles:
• Isolate Muscle Groups: Focus work on specific
muscle groups.
• Progressive Loading: The gradual systematic increase
of repetitions, resistance and exercise period.
Owner’s Manual
13
Working Out
A workout begins in your mind’s eye. With concentration
and visualization you can approach your workout with
a positive, constructive attitude. A good pre-workout
mental routine is to sit and relax, so that you can focus
on what you are about to do and think about achieving
your end goal.
Warming Up
We recommend that you warm up by doing
light stretching and performing light exercises
on the Bowflex Xceedhome gym.
Your Routine
The workout portion of your fitness routine is the series
of exercises devoted to your particular goals. Remember,
make sure to have fun!
Cool Down
An essential part of the exercise routine is the cool
down. Gradually reduce the level of exercise intensity so
that blood does not accumulate in one muscle group, but
continues to circulate at a decreasing rate. Remember to
gradually move yourself into a relaxed state.
Breathing
The most important part of breathing during exercise is,
quite simply, that you do it. Breathing in or out during the
actual performance is not dependent upon the direction
of air flow relative to exertion. It is, in fact, a mechanical
process that changes the position of your spine as your
rib cage moves. Here are some tips for breathing:
1) Be cautious when you are concentrating or
exerting effort. This is when you will probably
hold your breath. DO NOT hold your breath. Do
not exaggerate breathing. Depth of inhalation and
exhalation should be natural for the situation.
2) Allow breathing to occur, naturally, don’t force it.
Workout Guide
Owner’s Manual
14
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. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging
resistance that you can perform no less than 10 reps and no more than 15 reps without your form deteriorating. As you become
stronger, you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to the next one. Rest 30
to 45 seconds between sets. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in
the rep. Count three seconds up and three seconds down and work to fatigue during each set.
Advanced General Conditioning
Frequency: 4 Days Per Week (M-T-TH-F) Time: About 35-45 Minutes
When 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 can perform 12 reps perfectly, and you’ll increase
your volume by performing more sets and more exercises. Move slowly on each rep. Use a pace that would allow you to stop the
movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.
Body Part
Chest
Back
Shoulders
Arms
Legs
Trunk
Exercise
Bench Press
Seated Lat Rows
Crossover Rear Deltoid Rows
Biceps Curl
Triceps Pushdown
Leg Extension
Standing Low Back Extension
Seated Abdominal Crunch
Sets
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
Reps
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
Body Part
Back
Shoulders
Arms
Trunk
Exercise
Seated Lat Rows
Seated Lat Pulldowns
Crossover Rear Deltoid Row
Biceps Curl
Reverse Curl
Standing Low Back Extension
Seated Abdominal Crunch
Sets
1-3
1-3
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
Body Part
Chest
Shoulders
Arms
Legs
Exercise
Bench Press
Seated Shoulder Press
Triceps Pushdown
Biceps Curl
Leg Extension
Sets
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
Day 1 & 3
Day 2 & 4
The Workouts
Owner’s Manual
15
Body Part
Chest
Back
Shoulders
Arms
Exercise
Bench Press
Seated Lat Rows
Crossover Rear Deltoid Rows
Biceps Curl
Triceps Extension
Sets
1-3
1-3
1-3
1-3
1-3
Reps
12-15
12-15
12-15
12-15
12-15
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. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate. Rest only 20-30 seconds
between sets. As you get stronger, increase the number of sets you perform. Move slowly on each rep. Use a pace that would allow
you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down.
DAY 1 & 3
Body Part
Legs
Trunk
Exercise
Leg Extension
Standing Hip Extension
Standing Hip Abduction
Standing Low Back Extension
Seated Abdominal Crunch
Sets
1-3
1-3
1-3
1-3
1-3
Reps
12-15
12-15
12-15
10-12
10-12
DAY 2 & 4
Owner’s Manual
16
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. Rest 30-60 seconds between each set
and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the
point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that would allow you
to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each
set.
Body Part
Chest
Shoulders
Exercise
Bench Press
Chest Fly
Seated Shoulder Press
Crossover Rear Deltoid Row
Lateral Shoulder Raise
Shoulder Shrug
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
8-12
8-12
DAY 1
Body Part
Back
Arms
Exercise
Seated Lat Row
Seated Lat Pulldowns
Biceps Curl
Reverse Curl
Triceps Pushdown
Triceps Extension
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
8-12
8-12
DAY 2
Body Part
Legs
Trunk
Exercise
Squat
Leg Extension
Standing Hip Extension
Standing Low Back Extension
Seated Abdominal Crunch
Seated Oblique Abdominal Crunch
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
8-12
8-12
DAY 3
Owner’s Manual
17
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). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1. Then add
an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional rounds of
Circuit 2 as your fitness level increases. Repeat process with Circuit 3. Do not let your heart rate exceed 220 minus your resting heart
rate. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down.
Circuit 1
Circuit 2
Body Part
Chest
Legs
Back
Trunk
Exercise
Bench Press
Squat
Seated Lat Row
Seated Abdominal Crunch
Reps
8-12
8-12
8-12
8-12
Body Part
Shoulders
Legs
Back
Trunk
Arms
Exercise
Seated Shoulder Press
Leg Extensions
Seated Lat Pulldowns
Standing Low Back Extension
Biceps Curl
Reps
8-12
8-12
8-12
8-12
8-12
Body Part
Shoulders
Arms
Trunk
Exercise
Crossover Rear Deltoid Rows
Triceps Pushdown
Seated Oblique Crunch
Reps
8-12
8-12
8-12
Circuit 3
Owner’s Manual
18
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. 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). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1.
Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional
rounds of Circuit 2 as your fitness level increases. Do not let your heart rate exceed 220 minus your resting heart rate. Perform each
rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down.
Any type of aerobic exercise can be used for this routine. Some examples are: jumping jacks, jogging in place
or stair climbing.
Body Part
Chest
Aerobic Exercise
Legs
Aerobic Exercise
Back
Aerobic Exercise
Trunk
Aerobic Exercise
Exercise
Bench Press
30 – 60 Seconds
Squat
30 – 60 Seconds
Seated Lat Rows
30 – 60 Seconds
Seated Abdominal Crunch
30 – 60 Seconds
Reps
8-12
8-12
8-12
8-12
Circuit 1
Body Part
Shoulders
Aerobic Exercise
Legs
Aerobic Exercise
Back
Aerobic Exercise
Trunk
Aerobic Exercise
Arms
Exercise
Seated Shoulder Press
30 – 60 Seconds
Leg Extension
30 – 60 Seconds
Seated Lat Pulldowns
30 – 60 Seconds
Standing Low Back Extension
30 – 60 Seconds
Biceps Curl
Reps
8-12
8-12
8-12
8-12
8-12
Circuit 2
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