Assembly Manual
Page 26
... have successfully completed assembly of the Left and Right Squat Cables to D A N G E R users and bystanders and can also compromise the effectiveness of your exercise program. 22 Bowflex Xtreme® 2 SE Assembly Manual Review all warnings affixed to ensure that all fasteners are tight and components are properly assembled. Assembly Guide 6 6 Step 21 Cable & Pulley Routing...
... have successfully completed assembly of the Left and Right Squat Cables to D A N G E R users and bystanders and can also compromise the effectiveness of your exercise program. 22 Bowflex Xtreme® 2 SE Assembly Manual Review all warnings affixed to ensure that all fasteners are tight and components are properly assembled. Assembly Guide 6 6 Step 21 Cable & Pulley Routing...
Owners Manual
Page 2
...exercise before attempting to thank you 're just about to prove it carefully before you need to improving your physical fitness, strength, and health expectations! CONGRATULATIONS on the machine. It's important to understand how to : www.bowflex.com/register or call 1 (800) 605-3369. You will get with the Bowflex Xtreme® 2 SE...; Resistance. Also locate and read through the entire manual and follow it to yourself. With all of Purchase To register your Bowflex Xtreme® 2 SE home gym. The Bowflex Xtreme® 2 SE home gym is unmatched by any other single piece ...
...exercise before attempting to thank you 're just about to prove it carefully before you need to improving your physical fitness, strength, and health expectations! CONGRATULATIONS on the machine. It's important to understand how to : www.bowflex.com/register or call 1 (800) 605-3369. You will get with the Bowflex Xtreme® 2 SE...; Resistance. Also locate and read through the entire manual and follow it to yourself. With all of Purchase To register your Bowflex Xtreme® 2 SE home gym. The Bowflex Xtreme® 2 SE home gym is unmatched by any other single piece ...
Owners Manual
Page 3
... Narrow Pulldowns w/ Hand Grips 39 Pulldowns 40 Stiff Arm Pulldowns 40 Seated Lat Pulldowns 41 Seated Wide Lat Pulldowns 41 Arm Exercises: Triceps Pushdown w/ Hand Grips 42 Triceps Hammer Pushdown 42 Triceps Pushdown w/ Bent Lat Bar 43 Single Arm Pushdown 43 Triceps...Standing Hip Abduction 60 Calf Raise 61 Single Leg Calf Raise 61 Muscle Chart 62 Exercise Log 63 Bowflex Xtreme® 2 SE Home Gym 6-Week Satisfaction Guarantee 65 Contacts 66 Bowflex Xtreme® 2 SE Owner's Manual 1 Crossover Reverse Fly 25. Crossover Rear Deltoid Rows 26 Crossover High Rear Deltoid...
... Narrow Pulldowns w/ Hand Grips 39 Pulldowns 40 Stiff Arm Pulldowns 40 Seated Lat Pulldowns 41 Seated Wide Lat Pulldowns 41 Arm Exercises: Triceps Pushdown w/ Hand Grips 42 Triceps Hammer Pushdown 42 Triceps Pushdown w/ Bent Lat Bar 43 Single Arm Pushdown 43 Triceps...Standing Hip Abduction 60 Calf Raise 61 Single Leg Calf Raise 61 Muscle Chart 62 Exercise Log 63 Bowflex Xtreme® 2 SE Home Gym 6-Week Satisfaction Guarantee 65 Contacts 66 Bowflex Xtreme® 2 SE Owner's Manual 1 Crossover Reverse Fly 25. Crossover Rear Deltoid Rows 26 Crossover High Rear Deltoid...
Owners Manual
Page 4
... contact Nautilus® Customer Service for use by anyone under 14 years of machine and Power Rod® movement path during exercise. Operate the machine in the manner described in this space when machine is in your doctor before you use this machine for... machine. Important Safety Instructions Indicates a potentially hazardous situation which, if not avoided, could result in front of the machine can occur. 2 Bowflex Xtreme® 2 SE Owner's Manual Before using this machine outdoors or in moist or wet locations. • Keep at any bystanders clear of age. • ...
... contact Nautilus® Customer Service for use by anyone under 14 years of machine and Power Rod® movement path during exercise. Operate the machine in the manner described in this space when machine is in your doctor before you use this machine for... machine. Important Safety Instructions Indicates a potentially hazardous situation which, if not avoided, could result in front of the machine can occur. 2 Bowflex Xtreme® 2 SE Owner's Manual Before using this machine outdoors or in moist or wet locations. • Keep at any bystanders clear of age. • ...
Owners Manual
Page 6
... ordnungsgemäß an. WARNUNG Das Maximale Belastungsgewicht für diese Maschine beträgt 136 kg. Este equipamiento sólo se puede utilizar en el hogar. 5 WARNING Make sure selector pin is for Home use check all snap hooks, cables and pulleys for...place before starting exercise. 6 CAUTION At all fasteners as necessary. Cet équipement est destiné à un usage privé uniquement. Note: For future reference record this number in the serial number box on the back of this manual. 4 Bowflex Xtreme® 2 SE Owner's Manual Serrez bien ...
... ordnungsgemäß an. WARNUNG Das Maximale Belastungsgewicht für diese Maschine beträgt 136 kg. Este equipamiento sólo se puede utilizar en el hogar. 5 WARNING Make sure selector pin is for Home use check all snap hooks, cables and pulleys for...place before starting exercise. 6 CAUTION At all fasteners as necessary. Cet équipement est destiné à un usage privé uniquement. Note: For future reference record this number in the serial number box on the back of this manual. 4 Bowflex Xtreme® 2 SE Owner's Manual Serrez bien ...
Owners Manual
Page 7
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 70 210 lbs. (95 kg) Nominal 310 lbs. (141 kg.) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals Meets: EN957-1 Class H EN957-2 Class H Meets: ASTM F2276-05 ASTM F2216-05 Bowflex Xtreme® 2 SE Owner's Manual 5
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 70 210 lbs. (95 kg) Nominal 310 lbs. (141 kg.) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals Meets: EN957-1 Class H EN957-2 Class H Meets: ASTM F2276-05 ASTM F2216-05 Bowflex Xtreme® 2 SE Owner's Manual 5
Owners Manual
Page 9
... rod is marked with the rod binding strap when not in combination, to create your desired resistance level. Rod resistance will have any exercises using the rods. Connecting the Power Rod® Unit to the Cables You may use one rod or several rods in operation, and be...and place the cable hook through the same cable hook. Stand off to one or two pair of 50 lb. (22.5 kg) rods. Bowflex Xtreme® 2 SE Owner's Manual 7 If you will normally degrade over time and after extensive usage. Note: Power Rod® Resistance Rods are sheathed with 210 pounds of nominal...
... rod is marked with the rod binding strap when not in combination, to create your desired resistance level. Rod resistance will have any exercises using the rods. Connecting the Power Rod® Unit to the Cables You may use one rod or several rods in operation, and be...and place the cable hook through the same cable hook. Stand off to one or two pair of 50 lb. (22.5 kg) rods. Bowflex Xtreme® 2 SE Owner's Manual 7 If you will normally degrade over time and after extensive usage. Note: Power Rod® Resistance Rods are sheathed with 210 pounds of nominal...
Owners Manual
Page 10
...-use multiple pulley system, you are guaranteed to maximize every exercise for you when performing 'Standard' exercises, and then adjust the pulleys outward or inward to widths that fit your Bowflex Xtreme® 2 SE home gym Pulleys: Slider Pulleys The Bowflex Xtreme® 2 SE home gym comes with adjustable "Slider" pulleys which Pulley positions...There are most from your unique physique. Squat: Active pulleys are on squat pulley frame and on center cross bar. 8 Bowflex Xtreme® 2 SE Owner's Manual Abdominal Crunch position: Active pulleys are Slider Pulleys on lat tower.
...-use multiple pulley system, you are guaranteed to maximize every exercise for you when performing 'Standard' exercises, and then adjust the pulleys outward or inward to widths that fit your Bowflex Xtreme® 2 SE home gym Pulleys: Slider Pulleys The Bowflex Xtreme® 2 SE home gym comes with adjustable "Slider" pulleys which Pulley positions...There are most from your unique physique. Squat: Active pulleys are on squat pulley frame and on center cross bar. 8 Bowflex Xtreme® 2 SE Owner's Manual Abdominal Crunch position: Active pulleys are Slider Pulleys on lat tower.
Owners Manual
Page 11
Do not make any adjustments to the Abdominal Bar on the Lat Tower. Bowflex Xtreme® 2 SE Owner's Manual 9 How to Use Your Machine The Bowflex Xtreme® 2 SE Home Gym Cable Routing To use the Ab Crunch position, you will move the Slider Pulleys and cables from the ... weight centered on the seat. All exercises in written materials authorized and supplied by Bowflex® are based on the calibrated resistance and capacity levels of the machine for operation with this machine. Only exercises included in this manual or in this manual are recommended for stability. Refer to ...
Do not make any adjustments to the Abdominal Bar on the Lat Tower. Bowflex Xtreme® 2 SE Owner's Manual 9 How to Use Your Machine The Bowflex Xtreme® 2 SE Home Gym Cable Routing To use the Ab Crunch position, you will move the Slider Pulleys and cables from the ... weight centered on the seat. All exercises in written materials authorized and supplied by Bowflex® are based on the calibrated resistance and capacity levels of the machine for operation with this machine. Only exercises included in this manual or in this manual are recommended for stability. Refer to ...
Owners Manual
Page 12
... and Straps The handgrips fit snugly around your foot or ankle and tighten the grip by snapping the cable clip onto the D-ring. Most exercises utilize this grip, insert your foot through the cuff portion. Simply insert your wrist, ankle, or instep. Ankle Cuff Grip: The cuff... to the D-rings on both handles. The locking pin serves to hold the hand grip vertically for all exercises that work back, shoulders and triceps muscles. 10 Bowflex Xtreme® 2 SE Owner's Manual The Standard Grip also is around the arch of your hand through the cuff until it . With high ...
... and Straps The handgrips fit snugly around your foot or ankle and tighten the grip by snapping the cable clip onto the D-ring. Most exercises utilize this grip, insert your foot through the cuff portion. Simply insert your wrist, ankle, or instep. Ankle Cuff Grip: The cuff... to the D-rings on both handles. The locking pin serves to hold the hand grip vertically for all exercises that work back, shoulders and triceps muscles. 10 Bowflex Xtreme® 2 SE Owner's Manual The Standard Grip also is around the arch of your hand through the cuff until it . With high ...
Owners Manual
Page 13
... Extension Attachment The leg extension attachment enables you the ability to strengthen the muscles of the abdomen by safely adding resistance to abdominal exercises. Grips manufactured under license agreement with the seat locking pin before sitting or putting weight on the seat. Safety Make sure that ... Tower nor attempt to perform "chin ups" from the chest bar to work the major muscle groups in the legs. Patent #4756527 Bowflex Xtreme® 2 SE Owner's Manual 11 When using the grips, straps, lat bar, or ab harness, make sure that all fasteners are securely fastened to the primary...
... Extension Attachment The leg extension attachment enables you the ability to strengthen the muscles of the abdomen by safely adding resistance to abdominal exercises. Grips manufactured under license agreement with the seat locking pin before sitting or putting weight on the seat. Safety Make sure that ... Tower nor attempt to perform "chin ups" from the chest bar to work the major muscle groups in the legs. Patent #4756527 Bowflex Xtreme® 2 SE Owner's Manual 11 When using the grips, straps, lat bar, or ab harness, make sure that all fasteners are securely fastened to the primary...
Owners Manual
Page 15
...standing and sitting posture, and in this simultaneous contracting and relaxing. Good flexibility is to perform repeated contractions. Bowflex Xtreme® 2 SE Owner's Manual 13 Later, between your fitness program. To develop muscle endurance, use low resistance and high repetitions - ...guidelines. Flexibility is often misinterpreted as A) being directly associated with your ability to improve power. Performing sport simulation exercises usually results in each set of repetitions is worked both strength and size. Body Composition is the ability of the ...
...standing and sitting posture, and in this simultaneous contracting and relaxing. Good flexibility is to perform repeated contractions. Bowflex Xtreme® 2 SE Owner's Manual 13 Later, between your fitness program. To develop muscle endurance, use low resistance and high repetitions - ...guidelines. Flexibility is often misinterpreted as A) being directly associated with your ability to improve power. Performing sport simulation exercises usually results in each set of repetitions is worked both strength and size. Body Composition is the ability of the ...
Owners Manual
Page 16
...to rush the process and try to review this manual as well as follows: • T raining Frequency: The number of repetitions, resistance and exercise period. 14 Bowflex Xtreme® 2 SE Owner's Manual Be sure to be dangerous. So complement your... cardiovascular component. Any fitness program must experiment with aerobic exercise such as walking, running, or bicycling. Training variables...
...to rush the process and try to review this manual as well as follows: • T raining Frequency: The number of repetitions, resistance and exercise period. 14 Bowflex Xtreme® 2 SE Owner's Manual Be sure to be dangerous. So complement your... cardiovascular component. Any fitness program must experiment with aerobic exercise such as walking, running, or bicycling. Training variables...
Owners Manual
Page 17
... exaggerate breathing. Breathing The most important part of your spine as your particular goals. Depth of exercises devoted to occur, naturally, don't force it . Bowflex Xtreme® 2 SE Owner's Manual 15 Here are some tips for the situation. 2) Allow breathing to your rib cage moves....when you can focus on the Bowflex Xtreme® 2 SE home gym. This is the series of inhalation and exhalation should be natural for breathing: 1) Be cautious when you warm up by doing light stretching and performing light exercises on what you do and think ...
... exaggerate breathing. Breathing The most important part of your spine as your particular goals. Depth of exercises devoted to occur, naturally, don't force it . Bowflex Xtreme® 2 SE Owner's Manual 15 Here are some tips for the situation. 2) Allow breathing to your rib cage moves....when you can focus on the Bowflex Xtreme® 2 SE home gym. This is the series of inhalation and exhalation should be natural for breathing: 1) Be cautious when you warm up by doing light stretching and performing light exercises on what you do and think ...
Owners Manual
Page 18
...-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 16 Bowflex Xtreme® 2 SE Owner's Manual As you can perform no longer realizing results, or have become stronger, you 'll increase your form deteriorating. Complete all sets of each exercise. Rest 30 to two sets for 5 -10 reps without your volume by performing...
...-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 16 Bowflex Xtreme® 2 SE Owner's Manual As you can perform no longer realizing results, or have become stronger, you 'll increase your form deteriorating. Complete all sets of each exercise. Rest 30 to two sets for 5 -10 reps without your volume by performing...
Owners Manual
Page 19
... between sets. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Rows Crossover Rear Deltoid Rows Biceps Curl Triceps Extension DAY 2 & 4 Body Part Legs Trunk Exercise Leg Extension Standing Hip Extension Standing Hip Abduction Standing Low Back Extension Seated...-15 1-3 12-15 1-3 12-15 Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 10-12 1-3 10-12 Bowflex Xtreme® 2 SE Owner's Manual 17 Perform all exercises to near failure, stopping at any point in time or just want a variation to your technique starts to deteriorate. Use a pace...
... between sets. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Rows Crossover Rear Deltoid Rows Biceps Curl Triceps Extension DAY 2 & 4 Body Part Legs Trunk Exercise Leg Extension Standing Hip Extension Standing Hip Abduction Standing Low Back Extension Seated...-15 1-3 12-15 1-3 12-15 Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 10-12 1-3 10-12 Bowflex Xtreme® 2 SE Owner's Manual 17 Perform all exercises to near failure, stopping at any point in time or just want a variation to your technique starts to deteriorate. Use a pace...
Owners Manual
Page 20
...to increase your caloric expenditure and help to reduce your body fat levels to the next exercise. Use a pace that would allow you lower the weight. Tighten the muscle before moving...Exercise Squat Leg Extension Standing Hip Extension Standing Low Back Extension Seated Abdominal Crunch Seated Oblique Abdominal Crunch Sets Reps 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 Sets Reps 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 Sets Reps 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 18 Bowflex Xtreme® 2 SE Owner's Manual...
...to increase your caloric expenditure and help to reduce your body fat levels to the next exercise. Use a pace that would allow you lower the weight. Tighten the muscle before moving...Exercise Squat Leg Extension Standing Hip Extension Standing Low Back Extension Seated Abdominal Crunch Seated Oblique Abdominal Crunch Sets Reps 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 Sets Reps 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 Sets Reps 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 2-4 8-12 18 Bowflex Xtreme® 2 SE Owner's Manual...
Owners Manual
Page 21
...and cardiovascular training in one set up and three seconds down. Count three seconds up the next exercise (less than 20 seconds). Repeat process with perfect technique. Then add an additional round of Circuit...Exercise Bench Press Squat Seated Lat Row Seated Abdominal Crunch Exercise Seated Shoulder Press Leg Extensions Seated Lat Pulldowns Standing Low Back Extension Biceps Curl Exercise Crossover Rear Deltoid Rows Triceps Pushdown Seated Oblique Crunch Reps 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 Bowflex Xtreme® 2 SE Owner's Manual...
...and cardiovascular training in one set up and three seconds down. Count three seconds up the next exercise (less than 20 seconds). Repeat process with perfect technique. Then add an additional round of Circuit...Exercise Bench Press Squat Seated Lat Row Seated Abdominal Crunch Exercise Seated Shoulder Press Leg Extensions Seated Lat Pulldowns Standing Low Back Extension Biceps Curl Exercise Crossover Rear Deltoid Rows Triceps Pushdown Seated Oblique Crunch Reps 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 Bowflex Xtreme® 2 SE Owner's Manual...
Owners Manual
Page 22
... Low Back Extension 30 - 60 Seconds Biceps Curl Reps 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 20 Bowflex Xtreme® 2 SE Owner's Manual Then add an additional round of aerobic exercise can be used for this routine. Do not let your heart rate exceed 220 minus your fitness level increases. Any type...
... Low Back Extension 30 - 60 Seconds Biceps Curl Reps 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 20 Bowflex Xtreme® 2 SE Owner's Manual Then add an additional round of aerobic exercise can be used for this routine. Do not let your heart rate exceed 220 minus your fitness level increases. Any type...
Owners Manual
Page 23
... Lat Row Seated Lat Pulldowns Biceps Curl Reverse Curl Triceps Pushdown Triceps Extension Exercise Squat Leg Extension Standing Low Back Extension Seated Abdominal Crunch Sets Reps 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 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 Sets Reps 2-4 5-8 2-4 5-8 2-4 8-12 2-4 5-8 Bowflex Xtreme® 2 SE Owner's Manual 21 If you can perform more than 5 to 8 reps, you have progressed from the advanced general conditioning routine...
... Lat Row Seated Lat Pulldowns Biceps Curl Reverse Curl Triceps Pushdown Triceps Extension Exercise Squat Leg Extension Standing Low Back Extension Seated Abdominal Crunch Sets Reps 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 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 Sets Reps 2-4 5-8 2-4 5-8 2-4 8-12 2-4 5-8 Bowflex Xtreme® 2 SE Owner's Manual 21 If you can perform more than 5 to 8 reps, you have progressed from the advanced general conditioning routine...