Assembly Manual
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... BACK PAD LOCK KNOB SEAT BACKBONE ASSEMBLY SEAT BOTTOM SEAT SUPPORT RAIL PULLEY SLIDER, 4" w/o DECAL PULLEY, PAIR FLOATING LAT DBL PULLEY / HOUSING PULLEY SLIDER, 4" w/ DECAL LEG EXTENSION BACKBONE LEG EXTENSION PIN TUBE, FOAM ROLLER PAD, FOAM ROLLER END CAP 3/4" ITEM QTY 31 3 32 35 33 4 34 4 35 6 36 3 37 2 38 1 39 25 40 2 41...-13 NYLOCK NUT 0.375-16 ROD CABLES ASSEMBLY, PR SQUAT CABLES ASSEMBLY, PR SEAT LOCKING PIN BUTTON HEAD SCREW 0.375-16x2.75 AB CRUNCH CROSSBAR 4 Bowflex Xtreme® 2 SE Assembly Manual
... BACK PAD LOCK KNOB SEAT BACKBONE ASSEMBLY SEAT BOTTOM SEAT SUPPORT RAIL PULLEY SLIDER, 4" w/o DECAL PULLEY, PAIR FLOATING LAT DBL PULLEY / HOUSING PULLEY SLIDER, 4" w/ DECAL LEG EXTENSION BACKBONE LEG EXTENSION PIN TUBE, FOAM ROLLER PAD, FOAM ROLLER END CAP 3/4" ITEM QTY 31 3 32 35 33 4 34 4 35 6 36 3 37 2 38 1 39 25 40 2 41...-13 NYLOCK NUT 0.375-16 ROD CABLES ASSEMBLY, PR SQUAT CABLES ASSEMBLY, PR SEAT LOCKING PIN BUTTON HEAD SCREW 0.375-16x2.75 AB CRUNCH CROSSBAR 4 Bowflex Xtreme® 2 SE Assembly Manual
Assembly Manual
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A rubber mallet may be needed to the underside of the lower holes in the Leg Extension. (Select hole for your height and personal preferences. 10 Bowflex Xtreme® 2 SE Assembly Manual End Caps Foam Rollers Chrome Tubes Leg Extension Backbone Lock Knob Note: The Leg Extension may be adjusted during workout to best suit your comfort level.) 9-2 Slide Foam Rollers...
A rubber mallet may be needed to the underside of the lower holes in the Leg Extension. (Select hole for your height and personal preferences. 10 Bowflex Xtreme® 2 SE Assembly Manual End Caps Foam Rollers Chrome Tubes Leg Extension Backbone Lock Knob Note: The Leg Extension may be adjusted during workout to best suit your comfort level.) 9-2 Slide Foam Rollers...
Assembly Manual
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... shown. Assembly Guide Step 10 Install Leg Extension Assembly Parts: • Leg Extension Assembly • Lock Knob • Seat Assembly 10-1 Insert Leg Extension Backbone into open end of Seat Backbone as shown. 10-2 A lign one hole of holes. Seat Back Seat Support Rail Bowflex Xtreme® 2 SE Assembly Manual 11 Lock Knob Leg Extension Backbone Seat Backbone Step 11 Install...
... shown. Assembly Guide Step 10 Install Leg Extension Assembly Parts: • Leg Extension Assembly • Lock Knob • Seat Assembly 10-1 Insert Leg Extension Backbone into open end of Seat Backbone as shown. 10-2 A lign one hole of holes. Seat Back Seat Support Rail Bowflex Xtreme® 2 SE Assembly Manual 11 Lock Knob Leg Extension Backbone Seat Backbone Step 11 Install...
Assembly Manual
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... visually check and test assembly before use can cause damage to the Bowflex Xtreme® 2 SE home gym and serious injury to D A N G E R users and bystanders and can also compromise the effectiveness of your Bowflex Xtreme® 2 SE home gym! Congratulations! Assembly Guide 6 6 Step 21 Cable & ...program. 22 Bowflex Xtreme® 2 SE Assembly Manual You have successfully completed assembly of the Left and Right Squat Cables to machine. Step 22 Final Inspection Please inspect your machine to ensure that all warnings affixed to the Hook installed onto the Leg Extension, as shown...
... visually check and test assembly before use can cause damage to the Bowflex Xtreme® 2 SE home gym and serious injury to D A N G E R users and bystanders and can also compromise the effectiveness of your Bowflex Xtreme® 2 SE home gym! Congratulations! Assembly Guide 6 6 Step 21 Cable & ...program. 22 Bowflex Xtreme® 2 SE Assembly Manual You have successfully completed assembly of the Left and Right Squat Cables to machine. Step 22 Final Inspection Please inspect your machine to ensure that all warnings affixed to the Hook installed onto the Leg Extension, as shown...
Owners Manual
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... 55 Leg Exercises: Leg Extension 56 Squat 56 Standing Hip Extension (knee bent 57 Standing Hip Extension (knee extended 57 Leg Kickback 58 Hip Flexion 58 Dead Lift 59 Stiff Leg Dead Lift 59 Standing Hip Adduction 60 Standing Hip Abduction 60 Calf Raise 61 Single Leg Calf Raise 61 Muscle Chart 62 Exercise Log 63 Bowflex Xtreme® 2 SE Home...
... 55 Leg Exercises: Leg Extension 56 Squat 56 Standing Hip Extension (knee bent 57 Standing Hip Extension (knee extended 57 Leg Kickback 58 Hip Flexion 58 Dead Lift 59 Stiff Leg Dead Lift 59 Standing Hip Adduction 60 Standing Hip Abduction 60 Calf Raise 61 Single Leg Calf Raise 61 Muscle Chart 62 Exercise Log 63 Bowflex Xtreme® 2 SE Home...
Owners Manual
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... the pulleys outward or inward to perform exercises in 'Wide' or 'Narrow' positions. Leg Extension: Active pulleys are Slider Pulleys on the squat pulley frame. 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 most from your unique physique...
... the pulleys outward or inward to perform exercises in 'Wide' or 'Narrow' positions. Leg Extension: Active pulleys are Slider Pulleys on the squat pulley frame. 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 most from your unique physique...
Owners Manual
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... to the seat support rail. Grab both ends of gripping is around the arch of the grip that work back, shoulders and triceps muscles. 10 Bowflex Xtreme® 2 SE Owner's Manual How to Use Your Machine Seat Locking Pin The Seat Locking Pin securely fastens the seat bottom bracket to the Leg Extension attachment.
... to the seat support rail. Grab both ends of gripping is around the arch of the grip that work back, shoulders and triceps muscles. 10 Bowflex Xtreme® 2 SE Owner's Manual How to Use Your Machine Seat Locking Pin The Seat Locking Pin securely fastens the seat bottom bracket to the Leg Extension attachment.
Owners Manual
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... make sure that all fasteners are in use the Lock Knob to secure the attachment to your Bowflex Xtreme® 2 SE home gym. How to Use Your Machine Leg Extension Attachment The leg extension attachment enables you the ability to strengthen the muscles of the abdomen by safely adding resistance to ...the seat has been stabilized with Hands-On Sports & Gym Accessories, Inc. Patent #4756527 Bowflex Xtreme® 2 SE Owner's Manual 11 Safety Make sure that auxiliary cables for the lat bar and leg extension are securely fastened to the primary cables on the unit. Always use the lock knob on...
... make sure that all fasteners are in use the Lock Knob to secure the attachment to your Bowflex Xtreme® 2 SE home gym. How to Use Your Machine Leg Extension Attachment The leg extension attachment enables you the ability to strengthen the muscles of the abdomen by safely adding resistance to ...the seat has been stabilized with Hands-On Sports & Gym Accessories, Inc. Patent #4756527 Bowflex Xtreme® 2 SE Owner's Manual 11 Safety Make sure that auxiliary cables for the lat bar and leg extension are securely fastened to the primary cables on the unit. Always use the lock knob on...
Owners Manual
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...can advance to stop the movement instantly at any point in the rep. Day 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press Seated Shoulder Press Triceps Pushdown Biceps Curl Leg Extension Sets Reps 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 Day 2 & 4 Body...Crossover Rear Deltoid Row Biceps Curl Reverse Curl Standing Low Back Extension Seated Abdominal Crunch Sets Reps 1-3 10-12 1-3 10-12 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 Focus on to stop the movement instantly at any...
...can advance to stop the movement instantly at any point in the rep. Day 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press Seated Shoulder Press Triceps Pushdown Biceps Curl Leg Extension Sets Reps 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 Day 2 & 4 Body...Crossover Rear Deltoid Row Biceps Curl Reverse Curl Standing Low Back Extension Seated Abdominal Crunch Sets Reps 1-3 10-12 1-3 10-12 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 Focus on to stop the movement instantly at any...
Owners Manual
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... 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 Abdominal Crunch Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 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 The...
... 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 Abdominal Crunch Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 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 The...
Owners Manual
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... Reverse Curl Triceps Pushdown Triceps Extension 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 Do not neglect...
... Reverse Curl Triceps Pushdown Triceps Extension 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 Do not neglect...
Owners Manual
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... 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 19
... 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 19
Owners Manual
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...minus your fitness level increases. Count three seconds up the next exercise (less than 20 seconds). Circuit 1 Body Part Chest Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Trunk Aerobic Exercise Exercise Bench Press 30 - 60 Seconds Squat 30 - 60 Seconds Seated Lat Rows ... Seated Shoulder Press 30 - 60 Seconds Leg Extension 30 - 60 Seconds Seated Lat Pulldowns 30 - 60 Seconds Standing 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 The Workouts True Aerobic Circuit ...
...minus your fitness level increases. Count three seconds up the next exercise (less than 20 seconds). Circuit 1 Body Part Chest Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Trunk Aerobic Exercise Exercise Bench Press 30 - 60 Seconds Squat 30 - 60 Seconds Seated Lat Rows ... Seated Shoulder Press 30 - 60 Seconds Leg Extension 30 - 60 Seconds Seated Lat Pulldowns 30 - 60 Seconds Standing 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 The Workouts True Aerobic Circuit ...
Owners Manual
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... Rows Shoulder Shrug Exercise Seated 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 Count two seconds up and four seconds down and work to emphasize overall strength...
... Rows Shoulder Shrug Exercise Seated 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 Count two seconds up and four seconds down and work to emphasize overall strength...
Owners Manual
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...center. Shoulder Horizontal Adduction (Elbow Stabilized) Muscles worked: Emphasizes chest muscles (pectoralis major). wide position Before you begin : Remove Leg Extension and adjust seat height. Keep chest muscles tightened. The pulleys should be in the wide position. Maintain a slight, ...of motion so elbows do not travel behind shoulders. • K eep shoulderblades pinched together and maintain good spinal alignment. 22 Bowflex Xtreme® 2 SE Owner's Manual START FINISH START • S it and grasp hand grips. • S traighten arms to front. •...
...center. Shoulder Horizontal Adduction (Elbow Stabilized) Muscles worked: Emphasizes chest muscles (pectoralis major). wide position Before you begin : Remove Leg Extension and adjust seat height. Keep chest muscles tightened. The pulleys should be in the wide position. Maintain a slight, ...of motion so elbows do not travel behind shoulders. • K eep shoulderblades pinched together and maintain good spinal alignment. 22 Bowflex Xtreme® 2 SE Owner's Manual START FINISH START • S it and grasp hand grips. • S traighten arms to front. •...
Owners Manual
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... front shoulder muscles (anterior deltoid) and triceps. Keep chest muscles tightened. standard position Before You Begin: Remove Leg Extension and adjust seat to sides, 10º above knees in lowest position) facing outward Accessory: Hand Grips Pulleys... S it and grasp hand grips with cables. Bowflex Xtreme® 2 SE Owner's Manual 23 Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: Chest muscles (pectoralis major), especially upper portion. wide position Before You Begin: Remove Leg Extension and adjust seat height. ACTION • S lowly...
... front shoulder muscles (anterior deltoid) and triceps. Keep chest muscles tightened. standard position Before You Begin: Remove Leg Extension and adjust seat to sides, 10º above knees in lowest position) facing outward Accessory: Hand Grips Pulleys... S it and grasp hand grips with cables. Bowflex Xtreme® 2 SE Owner's Manual 23 Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: Chest muscles (pectoralis major), especially upper portion. wide position Before You Begin: Remove Leg Extension and adjust seat height. ACTION • S lowly...
Owners Manual
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...Bowflex Xtreme® 2 SE Owner's Manual ACTION • Open your shoulderblades together throughout movement. Press your forearms upward. Hands should be 5-6" lower than the standard Chest Fly start position, slowly bringing your lower back. Press your forearms downward. Anterior Deltoid Position: Seated-facing outward Accessory: Hand Grips Pulleys: Center Cross Bar-Wide Pulleys Leg Extension... outward Accessory: Hand Grips Pulleys: Center Cross Bar-Wide Position Leg Extension: Removed Success Tips • Maintain a 60-90° angle between upper arms and...
...Bowflex Xtreme® 2 SE Owner's Manual ACTION • Open your shoulderblades together throughout movement. Press your forearms upward. Hands should be 5-6" lower than the standard Chest Fly start position, slowly bringing your lower back. Press your forearms downward. Anterior Deltoid Position: Seated-facing outward Accessory: Hand Grips Pulleys: Center Cross Bar-Wide Pulleys Leg Extension... outward Accessory: Hand Grips Pulleys: Center Cross Bar-Wide Position Leg Extension: Removed Success Tips • Maintain a 60-90° angle between upper arms and...
Owners Manual
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... rear shoulder muscles tightened. ACTION • Maintaining same slight bend in the narrow position. narrow position Before You Begin: Remove Leg Extension. Key Points: • Maintain 90º angle between upper arms and sides of body at a 90º angle to...: Center Cross Bar - Position: Standing - Position: Standing - Crossover Reverse Fly - Bowflex Xtreme® 2 SE Owner's Manual 25 narrow position Before You Begin: • R emove seat and leg extension. The pulleys should be in front of torso. • Move until elbows are slightly behind ...
... rear shoulder muscles tightened. ACTION • Maintaining same slight bend in the narrow position. narrow position Before You Begin: Remove Leg Extension. Key Points: • Maintain 90º angle between upper arms and sides of body at a 90º angle to...: Center Cross Bar - Position: Standing - Position: Standing - Crossover Reverse Fly - Bowflex Xtreme® 2 SE Owner's Manual 25 narrow position Before You Begin: • R emove seat and leg extension. The pulleys should be in front of torso. • Move until elbows are slightly behind ...
Owners Manual
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...; M ove until elbows are slightly behind shoulders, then slowly reverse motion. Keep rear shoulder muscles tightened. 26 Bowflex Xtreme® 2 SE Owner's Manual facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension and seat. Center Cross Bar Pulleys should be in good alignment and tighten trunk muscles. Position: Standing...
...; M ove until elbows are slightly behind shoulders, then slowly reverse motion. Keep rear shoulder muscles tightened. 26 Bowflex Xtreme® 2 SE Owner's Manual facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension and seat. Center Cross Bar Pulleys should be in good alignment and tighten trunk muscles. Position: Standing...
Owners Manual
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...; Let upper arms hang in lower back. use squat straps Before You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move trunk. narrow position Before You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move trunk. Grasp hand grips with...; Raise arms out to sides to start position without relaxing. Position: Seated - START FINISH START • Slide hand grips over elbows Pulleys: Squat Pulley Frame - Bowflex Xtreme® 2 SE Owner's Manual 27
...; Let upper arms hang in lower back. use squat straps Before You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move trunk. narrow position Before You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move trunk. Grasp hand grips with...; Raise arms out to sides to start position without relaxing. Position: Seated - START FINISH START • Slide hand grips over elbows Pulleys: Squat Pulley Frame - Bowflex Xtreme® 2 SE Owner's Manual 27