Assembly Manual
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... 19 1 20 1 21 1 22 4 23 2 24 1 25 2 26 1 27 1 28 2 29 4 30 4 DESCRIPTION CONNECTOR, SQUAT FRAME LEFT CONNECTOR, SQUAT FRAME RIGHT SQUAT FRAME LEFT SQUAT FRAME RIGHT BASE FRAME, LEFT BASE FRAME, RIGHT BASE REAR CROSSMEMBER SQUAT PLATFORM AB CRUNCH BRACKET REAR LAT CROSSMEMBER LAT CROSS BAR ASSEMBLY UPPER LAT TOWER TUBE PULLEY... HEAD SCREW 0.3125-18x0.75 THREADED STUD 0.500-13x9.5 NYLOCK NUT 0.500-13 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
... 19 1 20 1 21 1 22 4 23 2 24 1 25 2 26 1 27 1 28 2 29 4 30 4 DESCRIPTION CONNECTOR, SQUAT FRAME LEFT CONNECTOR, SQUAT FRAME RIGHT SQUAT FRAME LEFT SQUAT FRAME RIGHT BASE FRAME, LEFT BASE FRAME, RIGHT BASE REAR CROSSMEMBER SQUAT PLATFORM AB CRUNCH BRACKET REAR LAT CROSSMEMBER LAT CROSS BAR ASSEMBLY UPPER LAT TOWER TUBE PULLEY... HEAD SCREW 0.3125-18x0.75 THREADED STUD 0.500-13x9.5 NYLOCK NUT 0.500-13 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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... Screw Flat Washer Slider Pulley Left Squat Frame Connector Flat Washer Nylock Nut Left Squat Pulley Frame Button Head Screw Flat Washer Detail 5b Left Frame Rail 8 Bowflex Xtreme® 2 SE Assembly Manual Lock the pulley in Detail 5a. 5-3 S lide one Squat Pulley Frame on each side of the Left Squat Pulley Frame as shown, and align...
... Screw Flat Washer Slider Pulley Left Squat Frame Connector Flat Washer Nylock Nut Left Squat Pulley Frame Button Head Screw Flat Washer Detail 5b Left Frame Rail 8 Bowflex Xtreme® 2 SE Assembly Manual Lock the pulley in Detail 5a. 5-3 S lide one Squat Pulley Frame on each side of the Left Squat Pulley Frame as shown, and align...
Assembly Manual
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...the machine facing the seat. 5 4 Center Line of Machine 10 LEFT ROD CABLE (Cable wrapped around 1 Pulley) 5 3 8 4 2 2 3 8 SQUAT/ARM LEFT CABLE (Cable wrapped around 6 Pulley) 6 Center Line of Machine Front 10 1 9 7 Rear Center Line of the Cables through the Pulleys. (... route each of Machine 7 6 SQUAT/ARM RIGHT CABLE (Cable wrapped around 6 Pulley) 9 1 RIGHT ROD CABLE (Cable wrapped around 1 Pulley) Bowflex Xtreme® 2 SE Assembly Manual 15 Assembly Guide Step 16 Cable and Pulley Routing - Overview The figure below shows all Pulleys on the Bowflex Xtreme 2 SE home gym.
...the machine facing the seat. 5 4 Center Line of Machine 10 LEFT ROD CABLE (Cable wrapped around 1 Pulley) 5 3 8 4 2 2 3 8 SQUAT/ARM LEFT CABLE (Cable wrapped around 6 Pulley) 6 Center Line of Machine Front 10 1 9 7 Rear Center Line of the Cables through the Pulleys. (... route each of Machine 7 6 SQUAT/ARM RIGHT CABLE (Cable wrapped around 6 Pulley) 9 1 RIGHT ROD CABLE (Cable wrapped around 1 Pulley) Bowflex Xtreme® 2 SE Assembly Manual 15 Assembly Guide Step 16 Cable and Pulley Routing - Overview The figure below shows all Pulleys on the Bowflex Xtreme 2 SE home gym.
Assembly Manual
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... back hole, as shown in Figure 20. Follow the arrows as completed during Step 19. 20 Bowflex Xtreme® 2 SE Assembly Manual Finally, insert the Cable End through the Floating and Main Assembly Pulleys Slide the Right Squat Frame Pulley (6) to guide the Cable down through the Inner Right Frame Rail Pulley (9), up through...
... back hole, as shown in Figure 20. Follow the arrows as completed during Step 19. 20 Bowflex Xtreme® 2 SE Assembly Manual Finally, insert the Cable End through the Floating and Main Assembly Pulleys Slide the Right Squat Frame Pulley (6) to guide the Cable down through the Inner Right Frame Rail Pulley (9), up through...
Assembly Manual
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Bowflex Xtreme® 2 SE Assembly Manual 21 Assembly Guide 10 8 6 9 7 Step 20b Cable and Pulley Routing - Connect Left Squat Cable through the Floating and Main Assembly Pulleys Repeat the same procedure completed during Step 20 for the Left Squat Cable.
Bowflex Xtreme® 2 SE Assembly Manual 21 Assembly Guide 10 8 6 9 7 Step 20b Cable and Pulley Routing - Connect Left Squat Cable through the Floating and Main Assembly Pulleys Repeat the same procedure completed during Step 20 for the Left Squat Cable.
Assembly Manual
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... Manual Assembly Guide 6 6 Step 21 Cable & Pulley Routing Attach the hooks on the ends of the Left and Right Squat Cables to D A N G E R users and bystanders and can cause damage to the Bowflex Xtreme® 2 SE home gym and serious injury to the Hook installed onto the Leg Extension, as shown in Figure 21. Review...
... Manual Assembly Guide 6 6 Step 21 Cable & Pulley Routing Attach the hooks on the ends of the Left and Right Squat Cables to D A N G E R users and bystanders and can cause damage to the Bowflex Xtreme® 2 SE home gym and serious injury to the Hook installed onto the Leg Extension, as shown in Figure 21. Review...
Owners Manual
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...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 Gym 6-Week Satisfaction Guarantee 65 Contacts 66 Bowflex Xtreme® 2 SE Owner's Manual 1 Crossover Rear Deltoid Rows 26 Crossover High Rear Deltoid Rows 26 Lateral...
...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 Gym 6-Week Satisfaction Guarantee 65 Contacts 66 Bowflex Xtreme® 2 SE Owner's Manual 1 Crossover Rear Deltoid Rows 26 Crossover High Rear Deltoid Rows 26 Lateral...
Owners Manual
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Getting to Know Your Machine Pulley Lat Tower Power Rod® Resistance Rods Rod Hook Cable Hand Grip Rod Box Lower Pulley/ Squat Station 6 Bowflex Xtreme® 2 SE Owner's Manual Abdominal Bar 50" Bent Lat Bar Rod Caps Center Cross Bar Seat Back Pad Seat Locking Pin Seat Leg Attachment Base Frame Platform
Getting to Know Your Machine Pulley Lat Tower Power Rod® Resistance Rods Rod Hook Cable Hand Grip Rod Box Lower Pulley/ Squat Station 6 Bowflex Xtreme® 2 SE Owner's Manual Abdominal Bar 50" Bent Lat Bar Rod Caps Center Cross Bar Seat Back Pad Seat Locking Pin Seat Leg Attachment Base Frame Platform
Owners Manual
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... (4 positions per side) and the Squat Pulley Frame (4 positions per side). Using the Slider Pulleys at wider or narrower positions for exercises like a Bench Press or Chest Fly. Getting to Know Your Machine The Bowflex Xtreme® 2 SE Home Gym Pulleys With the versatility to... personalized for every muscle group. 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 on lat tower. There are a...
... (4 positions per side) and the Squat Pulley Frame (4 positions per side). Using the Slider Pulleys at wider or narrower positions for exercises like a Bench Press or Chest Fly. Getting to Know Your Machine The Bowflex Xtreme® 2 SE Home Gym Pulleys With the versatility to... personalized for every muscle group. 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 on lat tower. There are a...
Owners Manual
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... 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 Train each...
... 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 Train each...
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...
... 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...
Owners Manual
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...heart rate. 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 30 - 60 Seconds Seated Abdominal Crunch 30 - 60 Seconds Circuit 2 Body Part Shoulders Aerobic ...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 Once you are : jumping jacks, jogging in one quick, challenging routine. Then add an additional round of strength training and ...
...heart rate. 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 30 - 60 Seconds Seated Abdominal Crunch 30 - 60 Seconds Circuit 2 Body Part Shoulders Aerobic ...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 Once you are : jumping jacks, jogging in one quick, challenging routine. Then add an additional round of strength training and ...
Owners Manual
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... 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 Tighten the muscle before you move, squeeze the muscle as you move, cramp...
... 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 Tighten the muscle before you move, squeeze the muscle as you move, cramp...
Owners Manual
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... shoulders slightly toward back of forearms/elbows facing out/up throughout movement. • Slowly bring arms into start position without relaxing. Bowflex Xtreme® 2 SE Owner's Manual 27 Shoulder Exercises Lateral Shoulder Raise - Position: Standing - Seated Forearm Lateral Shoulder Raise - facing outward Accessory:...; DO NOT swing arms upward or move trunk. START FINISH START • Slide hand grips over elbows Pulleys: Squat Pulley Frame - use squat straps Before You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move...
... shoulders slightly toward back of forearms/elbows facing out/up throughout movement. • Slowly bring arms into start position without relaxing. Bowflex Xtreme® 2 SE Owner's Manual 27 Shoulder Exercises Lateral Shoulder Raise - Position: Standing - Seated Forearm Lateral Shoulder Raise - facing outward Accessory:...; DO NOT swing arms upward or move trunk. START FINISH START • Slide hand grips over elbows Pulleys: Squat Pulley Frame - use squat straps Before You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move...
Owners Manual
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...knees slightly bent. wide position Before You Begin: Remove Leg Extension and adjust seat height. facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat. Key Points: • Keep chest lifted and abdominals tightened throughout entire... the arch increase in the lower back while pressing up , ads tight and maintain a slight arch in front shoulder muscles. 28 Bowflex Xtreme® 2 SE Owner's Manual Shoulder Flexion (Elbow Stabilized) Muscles worked: Front part of shoulder muscles (front deltoids) and front part of ...
...knees slightly bent. wide position Before You Begin: Remove Leg Extension and adjust seat height. facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat. Key Points: • Keep chest lifted and abdominals tightened throughout entire... the arch increase in the lower back while pressing up , ads tight and maintain a slight arch in front shoulder muscles. 28 Bowflex Xtreme® 2 SE Owner's Manual Shoulder Flexion (Elbow Stabilized) Muscles worked: Front part of shoulder muscles (front deltoids) and front part of ...
Owners Manual
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... in good alignment through entire motion. • Make sure both shoulders raise evenly. • For variation, bend forward slightly from hips, not spine. 30 Bowflex Xtreme® 2 SE Owner's Manual START FINISH START • S tand on floor. • Grasp hand grips with palms facing away. • L et arms hang, extending ... back (latissimus dorsi, teres major, rear deltoid muscles), muscles between shoulderblades (middle trapezius, rhomboid muscles) and triceps. facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat.
... in good alignment through entire motion. • Make sure both shoulders raise evenly. • For variation, bend forward slightly from hips, not spine. 30 Bowflex Xtreme® 2 SE Owner's Manual START FINISH START • S tand on floor. • Grasp hand grips with palms facing away. • L et arms hang, extending ... back (latissimus dorsi, teres major, rear deltoid muscles), muscles between shoulderblades (middle trapezius, rhomboid muscles) and triceps. facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat.
Owners Manual
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... Rows-Elbow Flexion Muscles worked: Anterior and Middle Deltoids Position: Seated on the floor- facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Maintain a 90° angle between shoulderblades (trapezius and rhomboids). ACTION •...palms facing each other. • P lace heels against the end of the cables. • Slowly return to the start position. 32 Bowflex Xtreme® 2 SE Owner's Manual START FINISH START • Cross your arms in front of platform, bend hips and knees, arms straight. • L ift...
... Rows-Elbow Flexion Muscles worked: Anterior and Middle Deltoids Position: Seated on the floor- facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Maintain a 90° angle between shoulderblades (trapezius and rhomboids). ACTION •...palms facing each other. • P lace heels against the end of the cables. • Slowly return to the start position. 32 Bowflex Xtreme® 2 SE Owner's Manual START FINISH START • Cross your arms in front of platform, bend hips and knees, arms straight. • L ift...
Owners Manual
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...Pinch shoulderblades together slightly. • L ean forward from hips only, not waist. Rear Deltoids Position: Standing-facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your chest lifted, spine aligned, abs tight and your back flat with ...in front of chest and pull hand grips tightly to chest. • L ift chest, tighten trunk muscles and arch lower back slightly. Bowflex Xtreme® 2 SE Owner's Manual 33 START FINISH START • Stand facing out. • Slide hand grips up as a unit by pushing your hips...
...Pinch shoulderblades together slightly. • L ean forward from hips only, not waist. Rear Deltoids Position: Standing-facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your chest lifted, spine aligned, abs tight and your back flat with ...in front of chest and pull hand grips tightly to chest. • L ift chest, tighten trunk muscles and arch lower back slightly. Bowflex Xtreme® 2 SE Owner's Manual 33 START FINISH START • Stand facing out. • Slide hand grips up as a unit by pushing your hips...
Owners Manual
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facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not bend... portion of shoulder muscles (rear deltoids, rear part of upper back. Position: Standing - facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not bend neck backward or forward while raising...flat and knees bent. START START • Stand on platform. Keep knees bent and back flat. 36 Bowflex Xtreme® 2 SE Owner's Manual Position: Standing -
facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not bend... portion of shoulder muscles (rear deltoids, rear part of upper back. Position: Standing - facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not bend neck backward or forward while raising...flat and knees bent. START START • Stand on platform. Keep knees bent and back flat. 36 Bowflex Xtreme® 2 SE Owner's Manual Position: Standing -
Owners Manual
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... • Do not lose spinal alignment - Crossover Seated Lat Rows - Position: Seated on ground, facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and Seat Key Points: • Do not bend torso forward at any point. • Do...; P ull upper arms down and back, brushing past sides of the body while keeping forearms pointing in direction of upper back. Bowflex Xtreme® 2 SE Owner's Manual 37 keep chest lifted. • Release shoulderblades at end of each other . • Place heels against end of upper...
... • Do not lose spinal alignment - Crossover Seated Lat Rows - Position: Seated on ground, facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and Seat Key Points: • Do not bend torso forward at any point. • Do...; P ull upper arms down and back, brushing past sides of the body while keeping forearms pointing in direction of upper back. Bowflex Xtreme® 2 SE Owner's Manual 37 keep chest lifted. • Release shoulderblades at end of each other . • Place heels against end of upper...