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58

Bowﬂex

®

Body Leanness Program

Costco_BFX_Xceed_OM_FINAL_print.indd 60 8/16/2006 3:41:41 PM

Table of Contents

Default Chapter1
- Home Gym1
- Table of Contents3
Specifications / Approvals4
Important Safety Precautions5
- Costco_Bfx_Xceed_Om_Final_Print.indd 55
Safety Warning Labels6
Get to Know Your Home Gym8
How to Use Your Machine9
- Lat Pulldown12
Define Your Goals13
Workout Guide15
The Workouts16
- The 20 Minute Better Body Workout16
- Advanced General Conditioning16
- Minute Upper / Lower Body17
- Body Building18
- Circuit Training Anaerobic / Cardiovascular19
- True Aerobic Circuit Training20
- Strength Training21
Chest Exercises22
- Bench Press22
- Chest Fly22
- Decline Bench Press23
- Incline Bench Press23
Shoulder Exercises24
- Reverse Fly24
- Crossover Reverse Fly24
- Crossover Rear Deltoid Rows25
- Crossover High Rear Deltoid Rows25
- Lateral Shoulder Raise26
- Forearm Lateral Shoulder Raise26
- Front Shoulder Raise27
- Seated Shoulder Press27
- Before You Begin28
- Shoulder Rotator Cuff (Internal)28
- Shoulder Rotator Cuff (External)28
- Shoulder Extension29
- Shoulder Shrug29
- Scapular Protraction30
- Scapular Depression30
- Scapular Retraction31
Back Exercises32
- Standing Shoulder Pullover W/ Bent Lat Bar32
- Standing Shoulder Pullover W/ Hand Grips32
- Narrow Pulldowns W/ Bent Lat Bar33
- Narrow Pulldowns with Hand Grips33
- Bent over Row34
- Crossover Bent over Row34
- Seated Lat Rows35
- Crossover Seated Lat Rows35
- Standing Low Back Extension36
- Reverse Grip Pulldowns36
- Crossover Wide Pulldowns W/ Hand Grips37
- Crossover Narrow Pulldowns W/ Hand Grips37
- Seated Lat Pulldowns38
- Seated Wide Lat Pulldowns38
Arm Exercises39
- Triceps Pushdown W/ Hand Grips39
- Triceps Hammer Pushdown39
- Triceps Pushdown W/ Bent Lat Bar40
- Triceps Extension40
- Hammer Triceps Extension41
- Cross Triceps Extension41
- Triceps Kickback42
- Hammer Triceps Kickback42
- Resisted Dip43
- Biceps Curl43
- Concentration Biceps Curl44
- Reverse Curl44
- Barbell Biceps Curl45
- Reverse Barbell Biceps Curl45
- Seated Biceps Curl46
- Seated Biceps Hammer Curl46
- Wrist Extension47
- Wrist Curl47
Abdominal Exercises48
- Trunk Rotation48
- Seated (Resisted) Oblique Abdominal Crunch48
- Seated (Resisted) Abdominal Crunch49
Leg Exercises50
- Leg Extension50
- Squat50
- Standing Hip Extension (Knee Bent)51
- Standing Hip Extension (Knee Extended)51
- Leg Kickback52
- Hip Flexion52
- Dead Lift53
- Stiff Leg Dead Lift53
- Standing Hip Adduction54
- Standing Hip Abduction54
- Calf Raise55
Muscle Chart56
Exercise Log57
Fast Fat Loss Now!59
- By Ellington Darden, Ph.D59
- Determining Your Body Fat66
Bowflex Xceed ™ Home Gym Warranty Card79
Warranty Information81
Important Contact Numbers82

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