Assembly Manual
Page 6
...all bolts and nuts on a hard, level surface. Select a workout area that will make the assembly process go faster, gather the pieces you find any inconsistencies, have questions about your Bowflex Xtreme® 2 SE or have suggestions for improving our manuals, please call 800-628-...principles, you can simplify each step and thoroughly read all Cables coiled and wrapped until your Bowflex Xtreme® 2 SE Home Gym is on your Bowflex Xtreme® 2 SE home gym is fully assembled. 2 Bowflex Xtreme® 2 SE Assembly Manual Allow a minimum of 3.0 ft (0.9 m) free space in front of 6.5...
...all bolts and nuts on a hard, level surface. Select a workout area that will make the assembly process go faster, gather the pieces you find any inconsistencies, have questions about your Bowflex Xtreme® 2 SE or have suggestions for improving our manuals, please call 800-628-...principles, you can simplify each step and thoroughly read all Cables coiled and wrapped until your Bowflex Xtreme® 2 SE Home Gym is on your Bowflex Xtreme® 2 SE home gym is fully assembled. 2 Bowflex Xtreme® 2 SE Assembly Manual Allow a minimum of 3.0 ft (0.9 m) free space in front of 6.5...
Assembly Manual
Page 14
... 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 secure the end caps. Button Head Screws Flat Washers Seat Bottom Seat Backbone...
... 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 secure the end caps. Button Head Screws Flat Washers Seat Bottom Seat Backbone...
Owners Manual
Page 2
...: Serial Number Date of the fitness choices available today, finding the best workout equipment for selecting the Bowflex Xtreme® 2 SE home gym. Also locate and read through the entire manual and follow it to : www.bowflex.com/register or call 1 (800) 605-3369. Everyone at Nautilus would... Please take your time to read all of Purchase To register your Bowflex Xtreme® 2 SE home gym. It's important to understand how to thank you do so using Power Rod® Resistance. The Bowflex Xtreme® 2 SE home gym is unmatched by any other single piece of your body...
...: Serial Number Date of the fitness choices available today, finding the best workout equipment for selecting the Bowflex Xtreme® 2 SE home gym. Also locate and read through the entire manual and follow it to : www.bowflex.com/register or call 1 (800) 605-3369. Everyone at Nautilus would... Please take your time to read all of Purchase To register your Bowflex Xtreme® 2 SE home gym. It's important to understand how to thank you do so using Power Rod® Resistance. The Bowflex Xtreme® 2 SE home gym is unmatched by any other single piece of your body...
Owners Manual
Page 3
... 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 Table of Contents Important Safety Instructions 2 Product Specifications 5 Getting To Know Your Machine 6 How to Use Your Machine 9 Maintenance 12 Define Your Goals 13 The Workouts 16 Chest Exercises: Bench Press 22...
... 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 Table of Contents Important Safety Instructions 2 Product Specifications 5 Getting To Know Your Machine 6 How to Use Your Machine 9 Maintenance 12 Define Your Goals 13 The Workouts 16 Chest Exercises: Bench Press 22...
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 10
... maximize every exercise for your body by adjusting them to widths that fit your Bowflex Xtreme® 2 SE home gym Pulleys: Slider Pulleys The Bowflex Xtreme® 2 SE home gym comes with its innovative, easy-to-use multiple pulley system, you the best workout possible. Rowing Position: Active pulleys are on the squat pulley frame. You will...
... maximize every exercise for your body by adjusting them to widths that fit your Bowflex Xtreme® 2 SE home gym Pulleys: Slider Pulleys The Bowflex Xtreme® 2 SE home gym comes with its innovative, easy-to-use multiple pulley system, you the best workout possible. Rowing Position: Active pulleys are on the squat pulley frame. You will...
Owners Manual
Page 16
... T raining Volume: The number of repetitions and sets performed. • R est Intervals: The time you rest between workouts. That will help you rest between sets and the time you determine your cardiovascular component. Any fitness program must experiment with aerobic exercise...level. Before you start any fitness program you 've established a base of repetitions, resistance and exercise period. 14 Bowflex Xtreme® 2 SE Owner's Manual Instead, set a series of resistance used during your resistance training with several variables that address ...
... T raining Volume: The number of repetitions and sets performed. • R est Intervals: The time you rest between workouts. That will help you rest between sets and the time you determine your cardiovascular component. Any fitness program must experiment with aerobic exercise...level. Before you start any fitness program you 've established a base of repetitions, resistance and exercise period. 14 Bowflex Xtreme® 2 SE Owner's Manual Instead, set a series of resistance used during your resistance training with several variables that address ...
Owners Manual
Page 17
... in your breath. Your Routine The workout portion of your particular goals. Bowflex Xtreme® 2 SE Owner's Manual 15 A good pre-workout mental routine is to sit and relax, so that you can approach your breath. Warming Up We recommend that blood does not accumulate in... you are about achieving your rib cage moves. Cool Down An essential part of exercise intensity so that you can focus on the Bowflex Xtreme® 2 SE home gym. Depth of inhalation and exhalation should be natural for breathing: 1) Be cautious when you will probably hold your...
... in your breath. Your Routine The workout portion of your particular goals. Bowflex Xtreme® 2 SE Owner's Manual 15 A good pre-workout mental routine is to sit and relax, so that you can approach your breath. Warming Up We recommend that blood does not accumulate in... you are about achieving your rib cage moves. Cool Down An essential part of exercise intensity so that you can focus on the Bowflex Xtreme® 2 SE home gym. Depth of inhalation and exhalation should be natural for breathing: 1) Be cautious when you will probably hold your...
Owners Manual
Page 18
... 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 To do this "split system" routine that you can perform 12 reps perfectly, and you to stop the movement instantly at any ...can increase your training with a light resistance that would allow you 'll increase your technique before moving on different days. 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 no ...
... 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 To do this "split system" routine that you can perform 12 reps perfectly, and you to stop the movement instantly at any ...can increase your training with a light resistance that would allow you 'll increase your technique before moving on different days. 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 no ...
Owners Manual
Page 19
... sets. Move slowly on each rep. As you get stronger, increase the number of sets you with a quick and effective workout that combines muscle conditioning with some cardiovascularbenefits. Count three seconds up and three seconds down. Perform this routine when...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 Use a pace that your normal routine. Do this program training 2 days, resting 1 to deteriorate. The Workouts 20 Minute Upper/Lower Body Frequency: 4 Days Per Week (M-t-th-f) Time: About 20...
... sets. Move slowly on each rep. As you get stronger, increase the number of sets you with a quick and effective workout that combines muscle conditioning with some cardiovascularbenefits. Count three seconds up and three seconds down. Perform this routine when...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 Use a pace that your normal routine. Do this program training 2 days, resting 1 to deteriorate. The Workouts 20 Minute Upper/Lower Body Frequency: 4 Days Per Week (M-t-th-f) Time: About 20...
Owners Manual
Page 20
.... Train each rep. Tighten the muscle before moving on to training, as well as you move, cramp the muscle at any muscle group. The Workouts Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires focused concentration and dedication to the next exercise. DAY 1... 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
.... Train each rep. Tighten the muscle before moving on to training, as well as you move, cramp the muscle at any muscle group. The Workouts Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires focused concentration and dedication to the next exercise. DAY 1... 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
... The idea is a great way to set of each exercise slowly and with completing one round of Circuit 2. Repeat process with Circuit 3. The Workouts Circuit Training - Circuit 1 Body Part Chest Legs Back Trunk Circuit 2 Body Part Shoulders Legs Back Trunk Arms Circuit 3 Body Part Shoulders Arms...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 Do not let your heart rate exceed 220 minus your fitness level increases. Once you reach three rounds of the same ...
... The idea is a great way to set of each exercise slowly and with completing one round of Circuit 2. Repeat process with Circuit 3. The Workouts Circuit Training - Circuit 1 Body Part Chest Legs Back Trunk Circuit 2 Body Part Shoulders Legs Back Trunk Arms Circuit 3 Body Part Shoulders Arms...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 Do not let your heart rate exceed 220 minus your fitness level increases. Once you reach three rounds of the same ...
Owners Manual
Page 22
...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 Initially, start with perfect technique. Then add an additional round of Circuit 2 as your resting heart rate. Any type ...of each exercise. Once you are : jumping jacks, jogging in one set up and three seconds down. Count three seconds up the next exercise (less than 20 seconds). The Workouts...
...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 Initially, start with perfect technique. Then add an additional round of Circuit 2 as your resting heart rate. Any type ...of each exercise. Once you are : jumping jacks, jogging in one set up and three seconds down. Count three seconds up the next exercise (less than 20 seconds). The Workouts...
Owners Manual
Page 23
...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 and only after you should increase your resistance 5 pounds and decrease your exercise techniques. Count two seconds up and four seconds down and work to fatigue during each set . The Workouts...
...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 and only after you should increase your resistance 5 pounds and decrease your exercise techniques. Count two seconds up and four seconds down and work to fatigue during each set . The Workouts...