Assembly Manual
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Specifications / Approvals Product Specifications: Product Weight Product Dimensions Workout Area Number of Exercises Power Rod® Resistance Power Rod® Upgradability User Weight Limit 157 lbs. (71 kg) 53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) high 96" (244 cm) long x 78" (198 cm) wide Over 60 210 lbs. (95 kg) 310 lbs. (141 kg.) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H !34-& !34-& US Meets: ASTM F2276-05 ASTM F2216-05 US 53 Bowflex Xtreme® SE Assembly Manual
Specifications / Approvals Product Specifications: Product Weight Product Dimensions Workout Area Number of Exercises Power Rod® Resistance Power Rod® Upgradability User Weight Limit 157 lbs. (71 kg) 53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) high 96" (244 cm) long x 78" (198 cm) wide Over 60 210 lbs. (95 kg) 310 lbs. (141 kg.) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H !34-& !34-& US Meets: ASTM F2276-05 ASTM F2216-05 US 53 Bowflex Xtreme® SE Assembly Manual
Assembly Manual
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... yourself extra time and effort. 1. To make your assembly of the Bowflex Xtreme® SE home gym quick and easy. Allow a minimum of 3.0 ft (0.9 m) free space in front of 6.5 ft (2.0 m). Select a workout area that provides a minimum clearance behind the rod box of 0.5 ft (...tighten and left to loosen. Important: Leave all Cables coiled and wrapped until your Bowflex Xtreme® SE Home Gym is on your Bowflex Xtreme® SE home gym is fully assembled. Bowflex Xtreme® SE Assembly Manual By using these principles, you can remember the mnemonic: "Righty tighty,...
... yourself extra time and effort. 1. To make your assembly of the Bowflex Xtreme® SE home gym quick and easy. Allow a minimum of 3.0 ft (0.9 m) free space in front of 6.5 ft (2.0 m). Select a workout area that provides a minimum clearance behind the rod box of 0.5 ft (...tighten and left to loosen. Important: Leave all Cables coiled and wrapped until your Bowflex Xtreme® SE Home Gym is on your Bowflex Xtreme® SE home gym is fully assembled. Bowflex Xtreme® SE Assembly Manual By using these principles, you can remember the mnemonic: "Righty tighty,...
Assembly Manual
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... 9-1 Install the Seat Backbone to secure the end caps. during workout to best suit your comfort level.) 10-2 Slide Foam Rollers onto the Chrome Tubes and secure with end caps. End Caps Foam Rollers Chrome Tubes Leg Extension Backbone Bowflex Xtreme® SE Assembly Manual 12 A rubber mallet may be needed to the . NOTE...
... 9-1 Install the Seat Backbone to secure the end caps. during workout to best suit your comfort level.) 10-2 Slide Foam Rollers onto the Chrome Tubes and secure with end caps. End Caps Foam Rollers Chrome Tubes Leg Extension Backbone Bowflex Xtreme® SE Assembly Manual 12 A rubber mallet may be needed to the . NOTE...
Owners Manual
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...that are posted on your commitment to exceed all of the fitness choices available today, finding the best workout equipment for selecting the Bowflex Xtreme® SE home gym. The Bowflex Xtreme® SE home gym's exceptional resistance and quality is the finest home fitness product available, and you're just...locate and read through the entire manual and follow it to thank you need to improving your health and fitness! With the Bowflex Xtreme® SE home gym, you have everything you for your body will not believe the amazing results your needs can be very confusing. Nautilus...
...that are posted on your commitment to exceed all of the fitness choices available today, finding the best workout equipment for selecting the Bowflex Xtreme® SE home gym. The Bowflex Xtreme® SE home gym's exceptional resistance and quality is the finest home fitness product available, and you're just...locate and read through the entire manual and follow it to thank you need to improving your health and fitness! With the Bowflex Xtreme® SE home gym, you have everything you for your body will not believe the amazing results your needs can be very confusing. Nautilus...
Owners Manual
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... Information 77 Bowflex Xtreme® SE Home Gym Warranty Card 79 Important Contact Numbers 81 Bowflex Xtreme® SE Owner's Manual Table of Contents Product Specifications 2 Regulatory Approvals 2 Important Safety Precautions 3 Safety Warning Labels 4 Getting To Know Your Machine 6 How to Use Your Machine 9 Define Your Goals 11 The Workouts: The 20 Minute Better Body Workout 14 Advanced...
... Information 77 Bowflex Xtreme® SE Home Gym Warranty Card 79 Important Contact Numbers 81 Bowflex Xtreme® SE Owner's Manual Table of Contents Product Specifications 2 Regulatory Approvals 2 Important Safety Precautions 3 Safety Warning Labels 4 Getting To Know Your Machine 6 How to Use Your Machine 9 Define Your Goals 11 The Workouts: The 20 Minute Better Body Workout 14 Advanced...
Owners Manual
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Specifications / Approvals Product Specifications: Product Weight Product Dimensions Workout Area Number of Exercises Power Rod® Resistance Power Rod® Upgradability User Weight Limit 157 lbs. (71 kg) 53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) high 96" (244 cm) long x 78" (198 cm) wide Over 60 210 lbs. (95 kg) 310 lbs. (141 kg.) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H !34-& !34-& US Meets: ASTM F2276-05 ASTM F2216-05 US 53 Bowflex Xtreme® SE Owner's Manual
Specifications / Approvals Product Specifications: Product Weight Product Dimensions Workout Area Number of Exercises Power Rod® Resistance Power Rod® Upgradability User Weight Limit 157 lbs. (71 kg) 53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) high 96" (244 cm) long x 78" (198 cm) wide Over 60 210 lbs. (95 kg) 310 lbs. (141 kg.) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H !34-& !34-& US Meets: ASTM F2276-05 ASTM F2216-05 US 53 Bowflex Xtreme® SE Owner's Manual
Owners Manual
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... this machine for Consumer use only. • Do not use additional means to increase the resistance (lifting load) of wear. Bowflex Xtreme® SE Owner's Manual It can be supervised closely if they are near the equipment or are securely engaged. • This machine ... sure that all Warning Labels on a solid level surface. • This machine is correctly attached to the Rod End. • Select a workout area that could result in personal injury or loss of life. $!.'%2 Prior to using this equipment, observe the following warnings. !4 4%.4)/. )--%$)!4%!#4)/.2%15)2%$ ...
... this machine for Consumer use only. • Do not use additional means to increase the resistance (lifting load) of wear. Bowflex Xtreme® SE Owner's Manual It can be supervised closely if they are near the equipment or are securely engaged. • This machine ... sure that all Warning Labels on a solid level surface. • This machine is correctly attached to the Rod End. • Select a workout area that could result in personal injury or loss of life. $!.'%2 Prior to using this equipment, observe the following warnings. !4 4%.4)/. )--%$)!4%!#4)/.2%15)2%$ ...
Owners Manual
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... Exercises Lat Pulldown Exercises Position Five: Abdominal Crunch position. most common. The Bowflex Xtreme® SE Home Gym Cable Routing As you use your home gym, you will connect the cables and pulleys in a variety of ways to optimally perform your workout routine. Position Four: Squat position. Active pulleys are on squat pulley frame...
... Exercises Lat Pulldown Exercises Position Five: Abdominal Crunch position. most common. The Bowflex Xtreme® SE Home Gym Cable Routing As you use your home gym, you will connect the cables and pulleys in a variety of ways to optimally perform your workout routine. Position Four: Squat position. Active pulleys are on squat pulley frame...
Owners Manual
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... T raining Frequency: The number of repetitions and sets performed. • R est Intervals: The time you rest between workouts. Be sure to setbacks and discouragement. Remember your current fitness level. Before you start any fitness program you should consult a physician ...the best formula, you train per week. Instead, set a series of repetitions, resistance and exercise period. 12 Bowflex Xtreme® SE Owner's Manual In addition, select exercises that address compound joint movements and single joint movements. We recommend daily activity...
... T raining Frequency: The number of repetitions and sets performed. • R est Intervals: The time you rest between workouts. Be sure to setbacks and discouragement. Remember your current fitness level. Before you start any fitness program you should consult a physician ...the best formula, you train per week. Instead, set a series of repetitions, resistance and exercise period. 12 Bowflex Xtreme® SE Owner's Manual In addition, select exercises that address compound joint movements and single joint movements. We recommend daily activity...
Owners Manual
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...the situation. 2) Allow breathing to occur, naturally, don't force it . Your Routine The workout portion of your fitness routine is when you can focus on the Bowflex Xtreme® SE home gym. Cool Down An essential part of exercises devoted to do it . This is the series of... the exercise routine is , quite simply, that you can approach your end goal. Bowflex Xtreme® SE Owner's Manual 13 With concentration and visualization you will probably hold your particular goals. Gradually reduce the level of air flow relative...
...the situation. 2) Allow breathing to occur, naturally, don't force it . Your Routine The workout portion of your fitness routine is when you can focus on the Bowflex Xtreme® SE home gym. Cool Down An essential part of exercises devoted to do it . This is the series of... the exercise routine is , quite simply, that you can approach your end goal. Bowflex Xtreme® SE Owner's Manual 13 With concentration and visualization you will probably hold your particular goals. Gradually reduce the level of air flow relative...
Owners Manual
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... 10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 Day 2 & 4 Body Part Back Shoulders Arms Trunk 14 Bowflex Xtreme® SE Owner's Manual Exercise Seated Lat Rows Seated Lat Pulldowns Crossover Rear Deltoid Row Biceps Curl Reverse Curl Standing Low Back Extension Seated Abdominal Crunch Sets...Warm up and three seconds down and work to change your form deteriorating. Rest 30 to fatigue during each exercise. The Workouts 20 Minute Better Body Workout Frequency: 3 Days Per Week (M-w-f) Time: About 20 Minutes Start by performing more sets and more than 10 reps and ...
... 10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 Day 2 & 4 Body Part Back Shoulders Arms Trunk 14 Bowflex Xtreme® SE Owner's Manual Exercise Seated Lat Rows Seated Lat Pulldowns Crossover Rear Deltoid Row Biceps Curl Reverse Curl Standing Low Back Extension Seated Abdominal Crunch Sets...Warm up and three seconds down and work to change your form deteriorating. Rest 30 to fatigue during each exercise. The Workouts 20 Minute Better Body Workout Frequency: 3 Days Per Week (M-w-f) Time: About 20 Minutes Start by performing more sets and more than 10 reps and ...
Owners Manual
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... About 20 Minutes This program provides you to stop the movement instantly at the point that combines muscle conditioning with a quick and effective workout that your normal routine. Perform this routine when you perform. Perform all exercises to near failure, stopping at any point in time or... Hip Abduction Standing Low Back Extension Seated Abdominal Crunch Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 10-12 1-3 10-12 Bowflex Xtreme® SE Owner's Manual 15 As you get stronger, increase the number of sets you are limited in the rep. Do this program training 2 ...
... About 20 Minutes This program provides you to stop the movement instantly at the point that combines muscle conditioning with a quick and effective workout that your normal routine. Perform this routine when you perform. Perform all exercises to near failure, stopping at any point in time or... Hip Abduction Standing Low Back Extension Seated Abdominal Crunch Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 10-12 1-3 10-12 Bowflex Xtreme® SE Owner's Manual 15 As you get stronger, increase the number of sets you are limited in the rep. Do this program training 2 ...
Owners Manual
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...Rest 30-60 seconds between each set and exercise. Count three seconds up and three seconds down and work to fatigue during each set . The Workouts 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...2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 16 Bowflex Xtreme® SE Owner's Manual Do not neglect any point in the rep. Tighten the muscle before moving on to the next exercise. Train each rep. Move slowly...
...Rest 30-60 seconds between each set and exercise. Count three seconds up and three seconds down and work to fatigue during each set . The Workouts 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...2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 16 Bowflex Xtreme® SE Owner's Manual Do not neglect any point in the rep. Tighten the muscle before moving on to the next exercise. Train each rep. Move slowly...
Owners Manual
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...way to set of the same circuit. Repeat process with completing one round of each exercise. Perform each rep of Circuit 2. The Workouts Circuit Training - Add additional rounds of Circuit 2 as it takes to achieve the benefits of strength training and cardiovascular training...Exercise Crossover Rear Deltoid Rows Triceps Pushdown Seated Oblique Crunch Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 Bowflex Xtreme® SE Owner's Manual 17 Anaerobic/Cardiovascular Frequency: 2-3 Times Per Week Time: About 20-45 Minutes Circuit training is to move quickly from ...
...way to set of the same circuit. Repeat process with completing one round of each exercise. Perform each rep of Circuit 2. The Workouts Circuit Training - Add additional rounds of Circuit 2 as it takes to achieve the benefits of strength training and cardiovascular training...Exercise Crossover Rear Deltoid Rows Triceps Pushdown Seated Oblique Crunch Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 Bowflex Xtreme® SE Owner's Manual 17 Anaerobic/Cardiovascular Frequency: 2-3 Times Per Week Time: About 20-45 Minutes Circuit training is to move quickly from ...
Owners Manual
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...- 60 Seconds Standing Low Back Extension 30- 60 Seconds Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 18 Bowflex Xtreme® SE Owner's Manual Add additional rounds of Circuit 2 as your resting heart rate. The Workouts True Aerobic Circuit Training Frequency: 2-3 Times Per Week Time: About 20-60 Minutes Circuit training is to move...
...- 60 Seconds Standing Low Back Extension 30- 60 Seconds Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 18 Bowflex Xtreme® SE Owner's Manual Add additional rounds of Circuit 2 as your resting heart rate. The Workouts True Aerobic Circuit Training Frequency: 2-3 Times Per Week Time: About 20-60 Minutes Circuit training is to move...
Owners Manual
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... Extension Sets Reps 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Day 3 Body Part Legs Trunk Exercise Squat Leg Extension Standing Low Back Extension Seated Abdominal Crunch Sets Reps 2-4 5-8 2-4 5-8 2-4 8-12 2-4 5-8 Bowflex Xtreme® SE Owner's Manual 19 The Workouts Strength Training Frequency: 3 Days Per Week (M-w-f) Time: About 45-60 Minutes This program is an advanced routine to be used only after you...
... Extension Sets Reps 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Day 3 Body Part Legs Trunk Exercise Squat Leg Extension Standing Low Back Extension Seated Abdominal Crunch Sets Reps 2-4 5-8 2-4 5-8 2-4 8-12 2-4 5-8 Bowflex Xtreme® SE Owner's Manual 19 The Workouts Strength Training Frequency: 3 Days Per Week (M-w-f) Time: About 45-60 Minutes This program is an advanced routine to be used only after you...
Owners Manual
Page 60
...be willing to build muscle, which accelerated their body. allowed the participants to exercise very intensely on almost a weekly basis. The Bowflex® Body Leanness Program emerged from this program, there are several things you follow the program exactly as directed, you are forced ... leanness is experimental. It's the next best thing to use, have been tried, tested and proven effective. Women on a Bowflex® machine - 18 workouts (3 per man. not in only six weeks! Leanness also implies a pleasing shape and tone to get my guarantee that it 's...
...be willing to build muscle, which accelerated their body. allowed the participants to exercise very intensely on almost a weekly basis. The Bowflex® Body Leanness Program emerged from this program, there are several things you follow the program exactly as directed, you are forced ... leanness is experimental. It's the next best thing to use, have been tried, tested and proven effective. Women on a Bowflex® machine - 18 workouts (3 per man. not in only six weeks! Leanness also implies a pleasing shape and tone to get my guarantee that it 's...
Owners Manual
Page 61
...your physician or healthcare professional. It is essential that you consume, and drink plenty of the plan to your Bowflex® Owner's Manual BEFORE attempting a workout. Only he or she can determine if this program consult your particular age and condition. During each exercise. ...Show this program: Children and teenagers; Bowflex® Body Leanness Program 59 It is important that you experience any light...
...your physician or healthcare professional. It is essential that you consume, and drink plenty of the plan to your Bowflex® Owner's Manual BEFORE attempting a workout. Only he or she can determine if this program consult your particular age and condition. During each exercise. ...Show this program: Children and teenagers; Bowflex® Body Leanness Program 59 It is important that you experience any light...
Owners Manual
Page 68
... between exercises to a minimum, no longer than 30 minutes to complete. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. Perform each workout three days a week. Exercise Leg Curl Leg Extension Bench Press Lying Biceps Curl Seated Shoulder Press Rear Deltoid Rows* Seated Triceps Extension Seated Abdominal Crunch... 1 1 1 1 1 1 1 1 1 1 Reps 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 * The Upright Row exercise was used this exercise for the upright Row exercise. 66 Bowflex® Body Leanness Program
... between exercises to a minimum, no longer than 30 minutes to complete. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. Perform each workout three days a week. Exercise Leg Curl Leg Extension Bench Press Lying Biceps Curl Seated Shoulder Press Rear Deltoid Rows* Seated Triceps Extension Seated Abdominal Crunch... 1 1 1 1 1 1 1 1 1 1 Reps 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 * The Upright Row exercise was used this exercise for the upright Row exercise. 66 Bowflex® Body Leanness Program
Owners Manual
Page 76
...Take shorter, more shallow breaths during the sixth, seventh, and eighth repetitions. • Emphasize exhalation more thoroughly than inhalation, especially during each Bowflex® exercise? For example, it takes you can actually retard the reduction of fat. There are on any repetition. Keep your face and neck....moderately strenuous activities to break your goal. Q. What happens after six weeks? Women, go back to 1500 calories a day for your workout and 25 minutes supervising your goal is to do aerobic dancing on my off-days to speed up the loss of movement. A....
...Take shorter, more shallow breaths during the sixth, seventh, and eighth repetitions. • Emphasize exhalation more thoroughly than inhalation, especially during each Bowflex® exercise? For example, it takes you can actually retard the reduction of fat. There are on any repetition. Keep your face and neck....moderately strenuous activities to break your goal. Q. What happens after six weeks? Women, go back to 1500 calories a day for your workout and 25 minutes supervising your goal is to do aerobic dancing on my off-days to speed up the loss of movement. A....