Bowflex RevolutionXP Bedienungsanleitung

Bowflex Revolution®XP

Owner’s Manual

and Fitness Guide

Special Edition Includes:

Dr. Ellington Darden’s

Six Week Fast Fat Loss –

Body Leanness Program

PN001-7058 RevC (10/28/2009)

(Shown with optional Lat Tower attachment)

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 84” (213.4cm x 213.4cm)

SpiraFlex®Resistance 200 lbs. (90.72 kg)

SpiraFlex®Upgradability 280 lbs. (127 kg)

Maximum User Weight 300 lbs. (136 kg)

SafetyPrecautions 1

SafetyWarningLabels 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

AttachingAccessories 11

HandGrips 11

FootHarnesses 11

SquatHarness 11

Installing the Seat and Attachments 12

Seat and Back Pad with Locking Pin 12

Leg Extension 13

LatTower(optional) 14

Ab Attachment (optional) 14

CompanionEquipment 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

CoolDown 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

ChestExercises 25

ShoulderExercises 33

BackExercises 44

ArmExercises 49

AbdominalExercises 59

LegExercises 62

MuscleChart 71

ExerciseLog 73

Bowflex®Body Leanness Program 75

WarrantyInformation 94

Contact Information 97

Safety Precautions

Indicates a potentially hazardous situation which, if not

avoided, could result in death or serious injury.

PRIOR TO USING THIS EQUIPMENT,

OBSERVE THE FOLLOWING WARNINGS.

IMPORTANT SAFETY INSTRUCTIONS

The following deﬁnition applies to the word “Warning” found throughout this manual:

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• 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. This machine is not suitable as a

children’s toy. There is a natural tendency for children

to want to play on exercise equipment, and parents and

others in charge of children should be aware of their

respective responsibilities. Moving parts that may

appear to present obvious hazards to adults may not

appear to do so to children.

• Consult a physician prior to commencing an exercise

program. If, at any time, you feel faint or dizzy, or

experience pain, stop and consult your physician.

• Inspect this machine for loose parts or signs of wear.

Pay special attention to Cables and Belts and their

connections. Do not use if found in this condition;

contact Nautilus Customer Service.

• This machine is designed for a User’s Weight Limit of 300

pounds (136 kg). Do not use if you are over this weight.

• This machine contains moving parts. Use Caution. Do

not wear loose clothing or jewelry.

• Set up and operate this machine on a solid level surface.

• This machine is for Consumer use only.

• Do not use additional means to increase the resistance

(lifting load) of this machine.

• Set up the machine so that there is a workout area of

at least 84” x 84” (213.4cm x 213.4cm) of free space

for safe operation of the Bowflex Revolution®XP

home gym. Keep third parties out of this area when the

machine is in use.

• Operate the machine in the manner described in this

manual. It can be hazardous to over-exert yourself during

exercise.

• Make sure that all positional adjustment devices are

securely engaged.

• Never move or adjust the seat while sitting on it. Never

stand on the seat.

2Safety Warning Labels

Home Gym

The following safety warnings are located on the Bowex Revolution®XP exercise machine. Please read all safety

precautions and warning information prior to using your product. Be sure to replace any warning label if damaged,

illegible, or missing. If you need replacement labels, please call a Bowex Representative at 1-800-628-8458.

Label 1

Label 3

Label 4

Label 2

Serial number

Safety Warning Labels

The following safety warnings are located in site speciﬁc areas on the unit. Please review and understand the safety

warning labels and their locations on the unit prior to use.

If you need to replace a warning label please call 1-800-628-8458 to obtain a new label.

Label 4: Do not hang notice.

Location: Top front of the lat tower

(optional attachment).

Label 1: General use safety label.

Location: Front of the main unit below seat bracket.

Label 2: Keep hands away.

Location: Below freearms on main unit.

Label 3: Check all equipment before use.

Location: Bottom front of the main unit.

Adjustable

Seat Back

Adjustable

Seat

Cable

Variable

Pulley System

Hand Grip

Standing Platform Spring Lock Seat

Leg Extension/

Leg Curl

Attachment

Bowflex Revolution®XP Parts Reference Guide

Adjustable Arms

SpiraFlex®

Resistance Packs

Engine

Housing

Tension Control

Knob

Please take your time to read through the entire manual and follow it carefully before attempting to use your

Bowflex Revolution®XP home gym. Also locate and read all warning labels that are posted on the machine. It is

important to understand how to properly perform each exercise before you do so using SpiraFlex®Resistance.

The image below shows the machine set up in just one of many configurations. Included as standard accessories

with your new Bowflex Revolution®XP home gym are a leg extension, ab attachment, foot harnesses, and squat

harness. Instructions for attaching various accessories, storing cables, and changing out components are included

later in this manual, as well as in the Assembly Manual.

Lower Pulley

Getting to Know Your Bowflex Revolution®XP Home Gym

Lat Tower

(optional)

Squat Frame

Pulleys

Transport Wheels

SpiraFlex®Resistance

The Bowflex Revolution®XP home gym features an

ingenious patented technology called SpiraFlex®. The

Bowflex Revolution®XP muscle-building resistance

comes in the form of these cleverly designed resistance

packs, each constructed with a heavy-duty elastic strap

inside the pack. When you perform an exercise, these

resistance packs rotate around the center, stretching

the elastic strap and creating resistance.

A significant advantage of the resistance packs is

that the resistance is present throughout the ENTIRE

range of motion. That gives you a more consistent,

gym-quality experience – which means your muscles

get a bigger burn, a better workout and faster results.

SpiraFlex®technology is a non-inertial resistance

mechanism that provides the smoothness and feel of

gym-quality pack-loaded machines, but eliminates the

excessive bulk and weight. This totally unique, state-

of-the-art resistance system involves wrapping an

elastic strap tighter and tighter around a coil, which

is contained in a small canister that looks very similar

to free weight packs, but weighs only a few pounds.

Because no metal parts are used, SpiraFlex®technology

is quiet, lightweight, portable, and safe.

Adjusting And Understanding

The Resistance

The Bowflex Revolution®XP home gym comes with 200

lbs. (90.72 kg) of resistance. The SpiraFlex®resistance

packs look very much like free weight plates and are

assigned a pound rating based on their resistance –

including 5, 10, 20, and 40-pound packs (2.27kg, 4.54kg,

9.07kg, 18.14kg). The real power of the workout is in the

RESISTANCE, not the weight. And that means you can

quickly and easily stack these lightweight resistance

packs on to the Revolution®XP – just like free weights –

and get a great workout.

To upgrade to 280 pounds

(127 kg) of resistance

please call

1-800-NAUTILUS (628-8458)

Using Your Bowflex Revolution®XP Home Gym

6Using Your Bowflex Revolution®XP Home Gym

Attaching SpiraFlex®Resistance Packs

During assembly, you attached 5-lb (2.27kg) SpiraFlex®

resistance packs to the machine. The 5-lb packs are

permanently attached to the machine. The Bowflex Revolution®

XP home gym comes with 200 lbs (90.72kg) of resistance packs

in 5, 10, 20, and 40-lb packs (2.27kg, 4.54kg, 9.07kg, 18.14kg).

Attaching resistance packs is simple. You simply select the

resistance pack and slide it onto the shaft, making sure the

rounded edge of the hole in the plate is matched up with the

rounded edge of the shaft (see photos to the right). Once you

push the pack all the way onto the shaft, press and turn the

plate counterclockwise about 10 degrees until the locking

tabs click into place. While applying pressure, turn the plate

clockwise until the index marks on the packs are aligned.

NOTE: It is extremely important to make sure that

all six locking tabs engage to ensure proper and safe

operation of the machine. Check that the pack is

seated evenly, with no extra gap behind the bottom

edge of the pack.

You can choose any combination of resistance packs to suit

your needs. Each pack needs to be installed in the same

manner, by placing the pack onto the shaft, sliding it all the way

to the housing, and turning it counterclockwise until the locking

tabs engage. Then turn it clockwise so that the index marks

on each pack are aligned. If you are using multiple resistance

packs, each one contains locking mechanisms to stack multiple

packs.

You can set resistance either symmetrically or offset. What this

means is that you can set resistance to 40 lbs (18.14kg) on one

side and 60 lbs (27.22kg) on the other side, or set both sides to

60 lbs, or 60 lbs on one side and nothing on the other side--or

any variation like that. Setting resistance on one side is useful

when doing one-sided exercises such as trunk rotations or hip

extensions. You do not always have to have the same amount

of resistance on each side. Doing so, however, is common for

symmetrical exercises such as bench press or chest fly.

For an animated demonstration of proper pack installation,

visit the FAQ section of the Bowflex Revolution®website at

www.bowflexrevolution.com.

Step 1: Place resistance pack on shaft, matching

rounded top of hole with rounded top of shaft. Push

resistance pack all the way onto shaft.

Step 2: While pressing pack towards machine, turn

counterclockwise about 10 degrees until all six plate

tabs lock into place. Then turn clockwise until index

marks are aligned.

Index marks

The Bowflex Revolution® XP home gym offers one of the largest ranges of exercises ever offered by a Bowflex®

home gym. Preparing your machine for use and maintaining your machine are simple.

Preparing for Use

Before using your Bowflex Revolution®XP home gym, make sure you read through all of the safety warnings in this

manual, and pay close heed to the warning labels on the machine. Additionally, inspect the machine prior to each

use to ensure all parts are in good working order.

Preparing to Exercise

To do exercises, read the instructions in this manual or on the exercise poster included with your machine. Each

exercise uses a unique set of adjustable arm positions and cable connections. Using your Bowflex Revolution®XP

home gym should be easy:

• Select the desired resistance packs

• Position the adjustable arms to the correct setting

• Attach cable clips to appropriate location

• Complete the exercise

A full description of each exercise is included later in this manual.

Moving & Storing Your Machine

The full assembled weight of your machine is in excess of 200 lbs. It is imperative that you observe all safety

warnings and cautions when using or moving your machine. To move your machine, raise the adjustable arms to

the 0 position and make sure they are locked in place. Hook the D-handle Hand Grips to the hooks at the front of the

Standing Platform. Carefully lift the front of the machine to shift its weight to the back transport wheels. You can

now roll the machine.

Preparing for Use, Storing, and Moving

Raise adjustable arms to 0 position

(see above photo) and lock in place.

Attach hand grips to loops at the

front of the Standing Platform.

To move the machine, use hand

grips to lift the front of the unit and

shift its weight onto the transport

wheels at the back of the base.

8Maintenance

To store your machine, you can either leave the machine fully assembled, or you can remove the Leg

Extension to make a smaller footprint for storing. It is advisable to raise the adjustable arms to the 0

position and make sure they are locked in place.

Preventative Maintenance

Keeping your machine in good repair takes a minimal amount of time, and will ensure you have many

years of use. In addition to preventative maintenance such as checking to make sure the unit is clean and

free from defects, wiping down surfaces, and keeping attachments in a secure location, maintenance

should be limited.

Daily

Wipe down with a damp cloth. Pay special attention to areas where perspiration could settle.

Monthly

Inspect the unit for loose parts, nuts, bolts, etc. Inspect ropes and straps for fraying or excessive wear.

Yearly

Remove the Top Cover and inspect the condition of the internal components.

Look for fraying or excessive wear on straps, ropes, and moving parts, and replace as nessesary.

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