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Owner’s Manual and Fitness Guide Table of Contents
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 64” (213.4cm x 162.6cm)
SpiraFlex
®
Resistance 200 lbs. (90.72 kg)
SpiraFlex
®
Upgradability 280 lbs. (127 kg)
Maximum User Weight 300 lbs. (136 kg)
Safety Precautions 1
Safety Warning Labels 2
Getting to Know Your Bowflex Revolution
®
XP Home Gym 4
Using Your Bowflex Revolution
®
XP Home Gym
SpiraFlex
®
Resistance 5
Adjusting And Understanding the Resistance 5
Attaching SpiraFlex
®
Resistance Packs 6
Preparing for Use, Storing, and Moving 7
Maintenance 8
Adjusting Cable Tension 9
Cable Routing and Storage 10
Attaching Accessories 11
Hand Grips 11
Foot Harnesses 11
Squat Harness 11
Installing the Seat and Attachments 12
Seat and Back Pad with Locking Pin 12
Leg Extension 13
Lat Tower (optional) 14
Ab Attachment (optional) 14
Companion Equipment 15
Defining Goals
Reaching Your Goals
16
Designing Your Own Program 16
Exercising Properly
Working Out 18
Warming Up 18
Breathing 18
Performing Your Routine 18
Cool Down 18
The Workouts
20 Minute Better Body Workout 19
Advanced General Conditioning 19
20 Minute Upper/Lower Body 20
Body Building 21
Circuit Training – Anaerobic/Cardiovascular 22
Strength Training 23
Exercises
Chest Exercises 25
Shoulder Exercises 33
Back Exercises 44
Arm Exercises 49
Abdominal Exercises 59
Leg Exercises 62
Muscle Chart 71
Exercise Log 73
Bowflex
®
Body Leanness Program 75
Warranty Information 94
Contact Information 97