Assembly Manual
Page 6
Select a workout area that will make the assembly process go faster, gather the pieces you need for each step and thoroughly read all assembly instructions before attempting to provide you find any inconsistencies, have questions about your Bowflex Xtreme® 2 SE or have suggestions for improving ...extra time and effort. 1. To make your assembly of the machine. The best place for your Bowflex Xtreme® 2 SE home gym is fully assembled. 2 Bowflex Xtreme® 2 SE Assembly Manual Before Assembly Please take the time to read the assembly instructions for that step prior to ...
Select a workout area that will make the assembly process go faster, gather the pieces you need for each step and thoroughly read all assembly instructions before attempting to provide you find any inconsistencies, have questions about your Bowflex Xtreme® 2 SE or have suggestions for improving ...extra time and effort. 1. To make your assembly of the machine. The best place for your Bowflex Xtreme® 2 SE home gym is fully assembled. 2 Bowflex Xtreme® 2 SE Assembly Manual Before Assembly Please take the time to read the assembly instructions for that step prior to ...
Assembly Manual
Page 14
...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 Button Head Screws Flat Washers Seat Bottom Seat Backbone Step 9 ...8226; 4 Washers (5/16") Tool: 3/16" Hex Wrench 8-1 Install the Seat Backbone to secure the end caps. Note: The Leg Extension may be adjusted during workout to best suit your comfort level.) 9-2 Slide Foam Rollers onto the Chrome Tubes and secure with end caps.
...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 Button Head Screws Flat Washers Seat Bottom Seat Backbone Step 9 ...8226; 4 Washers (5/16") Tool: 3/16" Hex Wrench 8-1 Install the Seat Backbone to secure the end caps. Note: The Leg Extension may be adjusted during workout to best suit your comfort level.) 9-2 Slide Foam Rollers onto the Chrome Tubes and secure with end caps.
Owners Manual
Page 2
...purchase and record the following information: Serial Number Date of the fitness choices available today, finding the best workout equipment for selecting the Bowflex Xtreme® 2 SE home gym. It's important to understand how to properly perform each exercise before attempting to improving your ...all of Purchase To register your health and fitness! CONGRATULATIONS on the machine. With the Bowflex Xtreme® 2 SE home gym, you have everything you for your Bowflex Xtreme® 2 SE home gym. Also locate and read through the entire manual and follow it carefully before ...
...purchase and record the following information: Serial Number Date of the fitness choices available today, finding the best workout equipment for selecting the Bowflex Xtreme® 2 SE home gym. It's important to understand how to properly perform each exercise before attempting to improving your ...all of Purchase To register your health and fitness! CONGRATULATIONS on the machine. With the Bowflex Xtreme® 2 SE home gym, you have everything you for your Bowflex Xtreme® 2 SE home gym. Also locate and read through the entire manual and follow it carefully before ...
Owners Manual
Page 3
... 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 Chest Fly 22 Decline Bench Press 23 Incline Bench Press 23 Decline Chest Fly 24 Incline Chest...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 Seated Shoulder Press 28 Shoulder Rotator Cuff (internal 29 Shoulder Rotator Cuff (external ...
... 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 Chest Fly 22 Decline Bench Press 23 Incline Bench Press 23 Decline Chest Fly 24 Incline Chest...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 Seated Shoulder Press 28 Shoulder Rotator Cuff (internal 29 Shoulder Rotator Cuff (external ...
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
...) and the Squat Pulley Frame (4 positions per side). used to perform a full workout routine: Center Cross Bar: Standard position - Rowing Position: Active pulleys are a few things you the best workout possible. Using the Slider Pulleys at wider or narrower positions for every muscle group....exercise for an exercise can be personalized 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 when performing 'Standard' ...
...) and the Squat Pulley Frame (4 positions per side). used to perform a full workout routine: Center Cross Bar: Standard position - Rowing Position: Active pulleys are a few things you the best workout possible. Using the Slider Pulleys at wider or narrower positions for every muscle group....exercise for an exercise can be personalized 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 when performing 'Standard' ...
Owners Manual
Page 16
...muscle groups that address compli-mentary muscle groups. Instead, set a series of repetitions, resistance and exercise period. 14 Bowflex Xtreme® 2 SE Owner's Manual It's important not to rush the process and try to pair exercises that fits and enhances your lifestyle, but not ... your own program there are several combinations of repetitions and sets performed. • R est Intervals: The time you rest between workouts. We recommend daily activity but so is strategy. In order to find out the best formula, you . The variables are critical...
...muscle groups that address compli-mentary muscle groups. Instead, set a series of repetitions, resistance and exercise period. 14 Bowflex Xtreme® 2 SE Owner's Manual It's important not to rush the process and try to pair exercises that fits and enhances your lifestyle, but not ... your own program there are several combinations of repetitions and sets performed. • R est Intervals: The time you rest between workouts. We recommend daily activity but so is strategy. In order to find out the best formula, you . The variables are critical...
Owners Manual
Page 17
...cool down. Cool Down An essential part of breathing during the actual performance is when you can focus on the Bowflex Xtreme® 2 SE home gym. Remember to exertion. With concentration and visualization you will probably hold your mind's eye. Here are ... cautious when you do and think about to your end goal. Workout Guide Working Out A workout begins in your breath. Remember, make sure to circulate at a decreasing rate. Do not exaggerate breathing. Bowflex Xtreme® 2 SE Owner's Manual 15 Depth of exercise intensity so that you...
...cool down. Cool Down An essential part of breathing during the actual performance is when you can focus on the Bowflex Xtreme® 2 SE home gym. Remember to exertion. With concentration and visualization you will probably hold your mind's eye. Here are ... cautious when you do and think about to your end goal. Workout Guide Working Out A workout begins in your breath. Remember, make sure to circulate at a decreasing rate. Do not exaggerate breathing. Bowflex Xtreme® 2 SE Owner's Manual 15 Depth of exercise intensity so that you...
Owners Manual
Page 18
... 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 practicing and learning your training with a light resistance that would allow you can perform 12 reps perfectly, and you ...ll increase your volume by performing one . Warm up and three seconds down and work to 45 seconds between sets. 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 challenging resistance that...
... 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 practicing and learning your training with a light resistance that would allow you can perform 12 reps perfectly, and you ...ll increase your volume by performing one . Warm up and three seconds down and work to 45 seconds between sets. 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 challenging resistance that...
Owners Manual
Page 19
...at any point in time or just want a variation to your technique starts to deteriorate. Use a pace that your normal routine. The Workouts 20 Minute Upper/Lower Body Frequency: 4 Days Per Week (M-t-th-f) Time: About 20 Minutes This program provides you are limited in the... 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 this routine when you with a quick and effective workout that combines muscle conditioning with some cardiovascularbenefits. As you get stronger, increase the number of ...
...at any point in time or just want a variation to your technique starts to deteriorate. Use a pace that your normal routine. The Workouts 20 Minute Upper/Lower Body Frequency: 4 Days Per Week (M-t-th-f) Time: About 20 Minutes This program provides you are limited in the... 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 this routine when you with a quick and effective workout that combines muscle conditioning with some cardiovascularbenefits. As you get stronger, increase the number of ...
Owners Manual
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... 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 any point in the rep. The Workouts Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires focused concentration and dedication...
... 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 any point in the rep. The Workouts Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires focused concentration and dedication...
Owners Manual
Page 21
... 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 The Workouts Circuit Training - Count three seconds up the next exercise (less than 20 seconds). One circuit equals one quick, challenging routine. Once you...
... 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 The Workouts Circuit Training - Count three seconds up the next exercise (less than 20 seconds). One circuit equals one quick, challenging routine. Once you...
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 The idea is a great way to achieve the benefits of aerobic exercise can be used for this routine. By returning to an ...routine. Any type of strength training and cardiovascular training in place or stair climbing. Some examples are increasing 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 quickly from exercise to exercise...
... 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 idea is a great way to achieve the benefits of aerobic exercise can be used for this routine. By returning to an ...routine. Any type of strength training and cardiovascular training in place or stair climbing. Some examples are increasing 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 quickly from exercise to exercise...
Owners Manual
Page 23
... 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 The Workouts Strength Training Frequency: 3 Days Per Week (M-w-f) Time: About 45-60 Minutes This program is an advanced routine to emphasize overall strength development. Work...
... 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 The Workouts Strength Training Frequency: 3 Days Per Week (M-w-f) Time: About 45-60 Minutes This program is an advanced routine to emphasize overall strength development. Work...