Assembly Manual
Page 6
...workout area that provides a minimum clearance behind the rod box of 0.5 ft (15 cm) and a total width of the machine. By using these principles, you can simplify each step and thoroughly read all Cables coiled and wrapped until your Bowflex Xtreme® 2 SE Home Gym is fully assembled. 2 Bowflex Xtreme® 2 SE...have questions about your assembly of the Bowflex Xtreme® 2 SE home gym quick and easy. The best place for assistance. Every effort has been made to assemble your Bowflex Xtreme® 2 SE home gym is on your Bowflex Xtreme® 2 SE home gym, turn bolts or nuts...
...workout area that provides a minimum clearance behind the rod box of 0.5 ft (15 cm) and a total width of the machine. By using these principles, you can simplify each step and thoroughly read all Cables coiled and wrapped until your Bowflex Xtreme® 2 SE Home Gym is fully assembled. 2 Bowflex Xtreme® 2 SE...have questions about your assembly of the Bowflex Xtreme® 2 SE home gym quick and easy. The best place for assistance. Every effort has been made to assemble your Bowflex Xtreme® 2 SE home gym is on your Bowflex Xtreme® 2 SE home gym, turn bolts or nuts...
Assembly Manual
Page 14
A rubber mallet may be needed 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. Button Head Screws Flat Washers Seat Bottom ... Wrench 8-1 Install the Seat Backbone 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
A rubber mallet may be needed 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. Button Head Screws Flat Washers Seat Bottom ... Wrench 8-1 Install the Seat Backbone 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
Owners Manual
Page 2
... 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 exceed all ...physical fitness, strength, and health expectations! The Bowflex Xtreme® 2 SE home gym is unmatched by any other single piece of your Bowflex Xtreme® 2 SE home gym. With all of home fitness equipment available. With the Bowflex Xtreme® 2 SE home gym, you have everything you for your...
... 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 exceed all ...physical fitness, strength, and health expectations! The Bowflex Xtreme® 2 SE home gym is unmatched by any other single piece of your Bowflex Xtreme® 2 SE home gym. With all of home fitness equipment available. With the Bowflex Xtreme® 2 SE home gym, you have everything you for your...
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
...need to remember to get the most comfortable 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 are on the Lat Tower...frame. Using the Slider Pulleys at wider or narrower positions for an exercise can be personalized for you the best workout possible. used to perform a full workout routine: Center Cross Bar: Standard position - You will need to determine which can target different parts of the same...
...need to remember to get the most comfortable 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 are on the Lat Tower...frame. Using the Slider Pulleys at wider or narrower positions for an exercise can be personalized for you the best workout possible. used to perform a full workout routine: Center Cross Bar: Standard position - You will need to determine which can target different parts of the same...
Owners Manual
Page 16
...muscle groups. • P rogressive Loading: The gradual systematic increase of repetitions, resistance and exercise period. 14 Bowflex Xtreme® 2 SE Owner's Manual Training variables. When designing your own program there are several combinations of fitness, follow these basic principles: ... bicycling. Instead, set a series of repetitions and sets performed. • R est Intervals: The time you rest between workouts. Identify your current fitness level. Before you start any fitness program you should consult a physician who will help you . It's...
...muscle groups. • P rogressive Loading: The gradual systematic increase of repetitions, resistance and exercise period. 14 Bowflex Xtreme® 2 SE Owner's Manual Training variables. When designing your own program there are several combinations of fitness, follow these basic principles: ... bicycling. Instead, set a series of repetitions and sets performed. • R est Intervals: The time you rest between workouts. Identify your current fitness level. Before you start any fitness program you should consult a physician who will help you . It's...
Owners Manual
Page 17
... position of the exercise routine is the cool down. Do not exaggerate breathing. Remember to have fun! Bowflex Xtreme® 2 SE Owner's Manual 15 Your Routine The workout portion of your particular goals. A good pre-workout mental routine is to your fitness routine is when you can approach your rib cage moves. This...
... position of the exercise routine is the cool down. Do not exaggerate breathing. Remember to have fun! Bowflex Xtreme® 2 SE Owner's Manual 15 Your Routine The workout portion of your particular goals. A good pre-workout mental routine is to your fitness routine is when you can approach your rib cage moves. This...
Owners Manual
Page 18
... 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 Then move to two sets for 5 -10 reps without your program. Move slowly on each rep. Body Part Chest Back Shoulders Arms ...technique before moving on practicing and learning your volume by performing one set of each exercise before increasing the resistance. 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 exercises.
... 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 Then move to two sets for 5 -10 reps without your program. Move slowly on each rep. Body Part Chest Back Shoulders Arms ...technique before moving on practicing and learning your volume by performing one set of each exercise before increasing the resistance. 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 exercises.
Owners Manual
Page 19
... 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 perform. Use a pace that would allow you with a quick and effective workout that your normal routine. The Workouts 20 Minute Upper/Lower Body Frequency: 4 Days Per Week (M-t-th-f) Time: About 20...
... 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 perform. Use a pace that would allow you with a quick and effective workout that your normal routine. The Workouts 20 Minute Upper/Lower Body Frequency: 4 Days Per Week (M-t-th-f) Time: About 20...
Owners Manual
Page 20
...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. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to... move , cramp the muscle at any muscle group. Tighten the muscle before moving on proper form. The Workouts Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires focused concentration and...
...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. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to... move , cramp the muscle at any muscle group. Tighten the muscle before moving on proper form. The Workouts Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires focused concentration and...
Owners Manual
Page 21
... 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 Once you reach three rounds of Circuit 1, add one round of each exercise slowly and with perfect technique. Initially, start with Circuit...
... 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 Once you reach three rounds of Circuit 1, add one round of each exercise slowly and with perfect technique. Initially, start with Circuit...
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 strength training and cardiovascular training in place or stair climbing. Initially, start... resting heart rate. Then add an additional round of Circuit 1. Count three seconds up the next exercise (less than 20 seconds). 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 strength training and cardiovascular training in place or stair climbing. Initially, start... resting heart rate. Then add an additional round of Circuit 1. Count three seconds up the next exercise (less than 20 seconds). 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
The Workouts Strength Training Frequency: 3 Days Per Week (M-w-f) Time: About 45-60 Minutes This program is an advanced routine to be ... 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 development. Focus on each set to 5. Work each...
The Workouts Strength Training Frequency: 3 Days Per Week (M-w-f) Time: About 45-60 Minutes This program is an advanced routine to be ... 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 development. Focus on each set to 5. Work each...