User manual BOWFLEX REVOLUTION XP

[. . . ] Ellington Darden's Six Week Fast Fat Loss ­ Body Leanness Program Bowflex Revolution XP Owner's Manual and Fitness Guide ® (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 2 4 5 5 6 7 8 9 10 11 11 11 11 12 12 13 14 14 15 16 16 18 18 Breathing Performing Your Routine Cool Down The Workouts 20 Minute Better Body Workout Advanced General Conditioning 20 Minute Upper/Lower Body Body Building Circuit Training ­ Anaerobic/Cardiovascular Strength Training Exercises Chest Exercises Shoulder Exercises Back Exercises Arm Exercises Abdominal Exercises Leg Exercises Muscle Chart Exercise Log Bowflex® Body Leanness Program Warranty Information Contact Information 18 18 18 19 19 20 21 22 23 25 33 44 49 59 62 71 73 75 94 97 Product Specifications Dimensions (arms raised) Dimensions with optional Lat Tower Attachment Workout Area SpiraFlex® Resistance SpiraFlex® Upgradability Maximum User Weight 64. 5" L x 37. 8" W x 73" H (163. 8cm x 98cm x 185. 4cm) 64. 5" L x 37. 8" W x 83. 2" H (163. 8cm x 98cm x 211. 3cm) 84" x 84" (213. 4cm x 213. 4cm) 200 lbs. (136 kg) Safety Precautions 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. 1 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. [. . . ] · Keep your upper body motionless and your wrists straight. · Bend from the hips, not the waist. · Elbow should point toward the floor at all times. · Keep chest lifted, trunk muscles tight and maintain a slight arch in lower back. · Keep your spine aligned throughout movement. · Stand on the Platform, one side facing the engine. · With the inside hand, grasp the Hand Grip closest to you. · Keeping your back straight, bend at your hips and knees until your trunk is parallel to the floor. · Place your free hand on your thigh to stabilize. START · Slowly curl your the Hand Grip away from the Cable and then upward toward your shoulder. Keep your upper arm completely motionless and elbow pointing directly at the floor at all times. · Keeping your biceps tightened, slowly reverse the curling motion and bring your arm back to the Start position. FINISH arm exercises Barbell Biceps Curl -- Elbow Flexion (in supination) Muscles worked: Biceps START FINISH 53 Position: Standing--facing outward. Seat removed. Accessory: Lat Bar 0 Adjustable Arm Position: Success Tips · Keep your knees bent and feet on Platform. · Keep your chest lifted, shoulders pinched together, and a very slight arch in your lower back. · Keep your upper arms and shoulders motionless and your wrists straight. · Grasp the Lat Bar, palms facing forward. · Stand with your upper arms by your sides (not pressed tightly) and keep your elbows bent so that your forearms are at a 90° angle to your upper arms. START · Slowly curl the Lat Bar forward and then upward toward your shoulders, keeping your elbows at your sides and your upper arms still. · Slowly lower the Lat Bar back to the Start position. FINISH Seated Biceps Hammer Curl -- Elbow Flexion (neutral) Muscles worked: Brachioradialis; Biceps START FINISH Position: Standing--facing outward. Seat removed. Accessory: Short Hand Grips in "Hammer" hold Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips · Keep your knees bent and feet on Platform. · Keep your upper body motionless, elbows at your sides and your wrists straight. · Keep your trunk muscles tight and maintain a slight arch in lower back. · Do not rock your upper body while bending your elbow. · Reach down and grasp the Hand Grips in the vertical "Hammer Grip" position. · Straighten, keeping your upper arms and elbows by your sides, elbows loose. Forearms should be at a 90° angle to upper arms. START · Curl the Hand Grips forward, then upward and in towards your shoulders. · Keep your elbows at your sides and your upper arms completely still. [. . . ] Nautilus, Inc. , World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS www. nautilus. com what is Covered Nautilus, Inc. warrants to the original purchaser of this Bowflex® product that the equipment is free from defects in materials or workmanship, with the exceptions stated below. This warranty is not transferable or applicable to any person other than the original purchaser. Tampering with the unit will void the warranty. follow instructions or warnings, misuse, mishandling, accident or Acts of God (such as floods or power surges). [. . . ]