Assembly Manual
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... PULLEY ARM 14 2 CHEST PULLEYS 16 1 SEAT PAD 17 1 SEAT BACKBONE 18 1 LOCK KNOB 19 1 LEG EXTENSION ASSEMBLY 20 2 CHROME ROLLER TUBES 21 4 FOAM ROLLERS 22 4 FOAM ROLLER END CAPS 23 1 CABLE SHROUD 24 1 SEAT BACK PAD 25 1 UPPER LAT TOWER 26 1 FRONT LAT CROSS BAR 27 1 REAR LAT CROSS BAR 28 1 LAT PULLEY HOUSING 29 2 LAT PULLEYS (already installed) 31 1 LAT PULLEY SPACER 32 2 FLOATING PULLEYS (connected unit) 34 1 SQUAT PULLEY (SQUAT ARM/LEFT CABLE) 35 1 SQUAT PULLEY (SQUAT ARM/RIGHT CABLE) 36 2 PULLEYS (already installed) Hardware List Item...
... PULLEY ARM 14 2 CHEST PULLEYS 16 1 SEAT PAD 17 1 SEAT BACKBONE 18 1 LOCK KNOB 19 1 LEG EXTENSION ASSEMBLY 20 2 CHROME ROLLER TUBES 21 4 FOAM ROLLERS 22 4 FOAM ROLLER END CAPS 23 1 CABLE SHROUD 24 1 SEAT BACK PAD 25 1 UPPER LAT TOWER 26 1 FRONT LAT CROSS BAR 27 1 REAR LAT CROSS BAR 28 1 LAT PULLEY HOUSING 29 2 LAT PULLEYS (already installed) 31 1 LAT PULLEY SPACER 32 2 FLOATING PULLEYS (connected unit) 34 1 SQUAT PULLEY (SQUAT ARM/LEFT CABLE) 35 1 SQUAT PULLEY (SQUAT ARM/RIGHT CABLE) 36 2 PULLEYS (already installed) Hardware List Item...
Assembly Manual
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... thoroughly read the assembly instructions for that step prior to starting assembly for all Cables wrapped and bagged until your Bowflex® Xtreme®2 home gym, turn bolts or nuts toward the right to tighten and left to complete the assembly of your Bowflex® Xtreme®2 home gym. Select where you need the following tools to loosen. Or you use it, as it is fastened securely. 3. When attaching two pieces...
... thoroughly read the assembly instructions for that step prior to starting assembly for all Cables wrapped and bagged until your Bowflex® Xtreme®2 home gym, turn bolts or nuts toward the right to tighten and left to complete the assembly of your Bowflex® Xtreme®2 home gym. Select where you need the following tools to loosen. Or you use it, as it is fastened securely. 3. When attaching two pieces...
Assembly Manual
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... and #13 - Step 6: Attach the Pulley Arms Locate the following items: • Item #14 - (2) Chest Pulleys • From Step 6 - Right and Left Pulley Arms • From Step 5 - Do not tighten hardware from Step 6 at this prevents the Slider Pulleys from the Rod Pack. Main Assembly • Item #F - (4) 3/8" X 3/4" Hex Head Bolts • Item #O - (4) 3/8" Washers Place the Right Pulley Arm (Item #12) onto the bracket on the Lower Lat Tower (Item #1), as...
... and #13 - Step 6: Attach the Pulley Arms Locate the following items: • Item #14 - (2) Chest Pulleys • From Step 6 - Right and Left Pulley Arms • From Step 5 - Do not tighten hardware from Step 6 at this prevents the Slider Pulleys from the Rod Pack. Main Assembly • Item #F - (4) 3/8" X 3/4" Hex Head Bolts • Item #O - (4) 3/8" Washers Place the Right Pulley Arm (Item #12) onto the bracket on the Lower Lat Tower (Item #1), as...
Assembly Manual
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... attaching the Seat Back Pad to the Seat Support Rail (Item #7), assess which holes to use . 7 16 Take care to only hook the Seat onto the lowest pins until the Seat Back Pad is attached. N 7 E Align the bolt holes selected for your height. Tighten hardware from Step 11 only at this procedure to the Seat Backbone, as shown in Figure 11. Main Assembly With...
... attaching the Seat Back Pad to the Seat Support Rail (Item #7), assess which holes to use . 7 16 Take care to only hook the Seat onto the lowest pins until the Seat Back Pad is attached. N 7 E Align the bolt holes selected for your height. Tighten hardware from Step 11 only at this procedure to the Seat Backbone, as shown in Figure 11. Main Assembly With...
Assembly Manual
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... Lat Cross Bar • Item #H - (2) 3/8" X 3" Hex Head Bolts • Item #O - (4) 3/8" Washers • Item #R - (2) 3/8" Nylock Nuts Do not unwrap cables. one washer per bolt. one washer per bolt. When completed, the Upper Lat Tower Assembly should look like the figure 13 inset. Do not tighten hardware from Steps 12 & 13. Figure 13 S Q 25 25 R 27 Q J 10 Step 12: Attach Front Lat Cross Bar to Upper Lat Tower Locate the...
... Lat Cross Bar • Item #H - (2) 3/8" X 3" Hex Head Bolts • Item #O - (4) 3/8" Washers • Item #R - (2) 3/8" Nylock Nuts Do not unwrap cables. one washer per bolt. one washer per bolt. When completed, the Upper Lat Tower Assembly should look like the figure 13 inset. Do not tighten hardware from Steps 12 & 13. Figure 13 S Q 25 25 R 27 Q J 10 Step 12: Attach Front Lat Cross Bar to Upper Lat Tower Locate the...
Assembly Manual
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... (2) 3/8" X 3/4" Hex Head Bolts - Secure the Lat Pulley Housing to the Lower Assembly Locate the following items: • Item #28 - Step 14: Attach Upper Lat Tower to the Lat Tower by placing using (1) 3/8" Washer (Item #O) over (1) 3/8" X 3/4" Hex Head Bolt (Item #F) in the upper, back hole. one washer per bolt. Upper Lat Tower Assembly • From Step 11 - Do not tighten hardware from the 3/8" X 4 1/2" Bolt (Item #AA) already installed on the...
... (2) 3/8" X 3/4" Hex Head Bolts - Secure the Lat Pulley Housing to the Lower Assembly Locate the following items: • Item #28 - Step 14: Attach Upper Lat Tower to the Lat Tower by placing using (1) 3/8" Washer (Item #O) over (1) 3/8" X 3/4" Hex Head Bolt (Item #F) in the upper, back hole. one washer per bolt. Upper Lat Tower Assembly • From Step 11 - Do not tighten hardware from the 3/8" X 4 1/2" Bolt (Item #AA) already installed on the...
Assembly Manual
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... Assembly 18 17 Remove the Seat (installed in Figure 21. 19 Step 21: Install the Leg Extension Locate the following items: • Item #20 - (2) Chrome Roller Tubes • Item #21 - (4) Foam Rollers • Item #22 - (4) Foam Roller End Caps Insert the Chrome Roller Tubes (Item #20) through the upper hole and one of the Leg Extension (Item #19), as shown in Step 10), and turn...
... Assembly 18 17 Remove the Seat (installed in Figure 21. 19 Step 21: Install the Leg Extension Locate the following items: • Item #20 - (2) Chrome Roller Tubes • Item #21 - (4) Foam Rollers • Item #22 - (4) Foam Roller End Caps Insert the Chrome Roller Tubes (Item #20) through the upper hole and one of the Leg Extension (Item #19), as shown in Step 10), and turn...
Assembly Manual
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CONGRATULATIONS! STOP: Inspect and Tighten all Hardware Carefully go over the entire Bowflex® Xtreme®2 home gym assembly, and tighten all bolts, nuts and other hardware before using your Bowflex® Xtreme®2 home gym! Cable & Pulley Routing Attach the hooks on the ends of the Left and Right Squat Cables to the Hook installed onto the Leg Extension, as shown in Figure 22. You have successfully assembled your Bowflex® Xtreme®2 home gym. Figure 22 - Leg Extension Pulleys Left Squat Cable Right Squat Cable Step 22 -
CONGRATULATIONS! STOP: Inspect and Tighten all Hardware Carefully go over the entire Bowflex® Xtreme®2 home gym assembly, and tighten all bolts, nuts and other hardware before using your Bowflex® Xtreme®2 home gym! Cable & Pulley Routing Attach the hooks on the ends of the Left and Right Squat Cables to the Hook installed onto the Leg Extension, as shown in Figure 22. You have successfully assembled your Bowflex® Xtreme®2 home gym. Figure 22 - Leg Extension Pulleys Left Squat Cable Right Squat Cable Step 22 -
Owners Manual
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By Ellington Darden, Ph.D 55 Bowflex® XTREME®2 Home Gym 6-Week Satisfaction Guarantee 64 Home Gym Warranty Card 65 Home Gym Warranty 67 Exercise Log 68 Muscle Chart 69 Table of Contents Get To Know Your Machine 1 How to Use Your Machine 2 Warning 5 Define Your Goals 6 Working Out 9 The Workouts 9 Chest Exercises: Bench Press 15 Chest Fly 15 Decline Bench Press 16 Incline Bench Press 16 Decline Chest Fly 17 Incline Chest Fly 17 Shoulder Exercises: Crossover Rear Delt Rows 18 Crossover High...
By Ellington Darden, Ph.D 55 Bowflex® XTREME®2 Home Gym 6-Week Satisfaction Guarantee 64 Home Gym Warranty Card 65 Home Gym Warranty 67 Exercise Log 68 Muscle Chart 69 Table of Contents Get To Know Your Machine 1 How to Use Your Machine 2 Warning 5 Define Your Goals 6 Working Out 9 The Workouts 9 Chest Exercises: Bench Press 15 Chest Fly 15 Decline Bench Press 16 Incline Bench Press 16 Decline Chest Fly 17 Incline Chest Fly 17 Shoulder Exercises: Crossover Rear Delt Rows 18 Crossover High...
Owners Manual
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... do so using Power Rod® Resistance. Bowflex® is unmatched by any other single piece of the fitness choices available today, finding the best workout equipment for selecting the Bowflex® Xtreme®2 home gym. The BOWFLEX® Xtreme®2 Home Gym Pulley Upper Lat Tower Power Rod®Units Rod Hook Cable Storage 50" Lat Pulldown Bar Rod Caps Center Cross Bar Seat Back Pad Hand Grip Seat Rod Box Cable Lower Pulley/ Squat Station Leg Attachment Base...
... do so using Power Rod® Resistance. Bowflex® is unmatched by any other single piece of the fitness choices available today, finding the best workout equipment for selecting the Bowflex® Xtreme®2 home gym. The BOWFLEX® Xtreme®2 Home Gym Pulley Upper Lat Tower Power Rod®Units Rod Hook Cable Storage 50" Lat Pulldown Bar Rod Caps Center Cross Bar Seat Back Pad Hand Grip Seat Rod Box Cable Lower Pulley/ Squat Station Leg Attachment Base...
Owners Manual
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...-to-use . Pulley Locations Below is designed to give you have any questions regarding maintenance please call a Nautilus Representative at wider or narrower positions for your body by adjusting them to widths that fit your Bowflex® Xtreme®2 home gym Pulleys: Slider Pulleys The Bowflex® Xtreme®2 home gym comes with it looking new. Clean the seat with a non-abrasive cleaner after each workout and tighten as needed...
...-to-use . Pulley Locations Below is designed to give you have any questions regarding maintenance please call a Nautilus Representative at wider or narrower positions for your body by adjusting them to widths that fit your Bowflex® Xtreme®2 home gym Pulleys: Slider Pulleys The Bowflex® Xtreme®2 home gym comes with it looking new. Clean the seat with a non-abrasive cleaner after each workout and tighten as needed...
Owners Manual
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... Lat Pulldown Bar holders to support the Lat Pulldown Bar, or remove the bar when not in place and tightened. • Make sure that target your Bowflex® Xtreme®2 home gym. The Standard Grip also is facing down. Safety: • Before using the the Lat Cross Bar, make sure that all fasteners are in the cuff and slide it is great for greater wrist support. Attach the pulley cable...
... Lat Pulldown Bar holders to support the Lat Pulldown Bar, or remove the bar when not in place and tightened. • Make sure that target your Bowflex® Xtreme®2 home gym. The Standard Grip also is facing down. Safety: • Before using the the Lat Cross Bar, make sure that all fasteners are in the cuff and slide it is great for greater wrist support. Attach the pulley cable...
Owners Manual
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... in perfect working condition. Maximum user weight for any loose or dangling clothing or jewelry while using the Bowflex® Xtreme®2 home gym for standing leg exercises, always grasp the Center Cross Bar on the Seat or Standing Platform while exercising. Periodically check all hardware and fasteners to use . Before exercising, make sure the cable pulley system is appropriate for use by the manufacturer. Set up Power Rod®...
... in perfect working condition. Maximum user weight for any loose or dangling clothing or jewelry while using the Bowflex® Xtreme®2 home gym for standing leg exercises, always grasp the Center Cross Bar on the Seat or Standing Platform while exercising. Periodically check all hardware and fasteners to use . Before exercising, make sure the cable pulley system is appropriate for use by the manufacturer. Set up Power Rod®...
Owners Manual
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... you jog a mile or ride a bike. Your muscle strength comes into play when you must relax for energy. It comes into play when you need a balance of fat weight (fat) to improve power. Performing sport simulation exercises usually results in body fat weight. Performing these reps, it is more important factor than speed when attempting to lean weight (muscles, bones...
... you jog a mile or ride a bike. Your muscle strength comes into play when you must relax for energy. It comes into play when you need a balance of fat weight (fat) to improve power. Performing sport simulation exercises usually results in body fat weight. Performing these reps, it is more important factor than speed when attempting to lean weight (muscles, bones...
Owners Manual
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... you lower the weight. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Focus on proper form. DAY 1 Body Part Chest Shoulders Exercise Bench Press Chest Fly Seated Shoulder Press Crossover Rear Delt Row Lateral Shoulder Raise Shoulder Shrug 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 DAY 2 Body Part Back Arms Exercise Seated Lat Row Seated Lat Pulldowns...
... you lower the weight. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Focus on proper form. DAY 1 Body Part Chest Shoulders Exercise Bench Press Chest Fly Seated Shoulder Press Crossover Rear Delt Row Lateral Shoulder Raise Shoulder Shrug 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 DAY 2 Body Part Back Arms Exercise Seated Lat Row Seated Lat Pulldowns...
Owners Manual
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... aerobic exercise can be used for this routine. Do not let your heart rate exceed 220 minus your fitness level increases. By returning to set of strength training and cardiovascular training in place, or stair climbing. Any type of Circuit 2 as your resting heart rate. Circuit 1 Body Part Chest Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Legs Aerobic Exercise Trunk Aerobic Exercise Exercise Bench Press 30-60 Seconds Squat 30-60 Seconds Seated Lat...
... aerobic exercise can be used for this routine. Do not let your heart rate exceed 220 minus your fitness level increases. By returning to set of strength training and cardiovascular training in place, or stair climbing. Any type of Circuit 2 as your resting heart rate. Circuit 1 Body Part Chest Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Legs Aerobic Exercise Trunk Aerobic Exercise Exercise Bench Press 30-60 Seconds Squat 30-60 Seconds Seated Lat...
Owners Manual
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... exercise techniques. 16 STRENGTH TRAINING FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES This program is an advanced routine to be used only after you have perfected your reps to fatigue during each set and exercise. This is designed to near exhaustion. Day 1 Body Part Chest Shoulders Exercise Bench Press Chest Fly Seated Shoulder Press Crossover Rear Delt Rows Shoulder Shrug Sets Reps 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Day 2 Body Part Back Arms Exercise Seated Lat Row Seated Lat...
... exercise techniques. 16 STRENGTH TRAINING FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES This program is an advanced routine to be used only after you have perfected your reps to fatigue during each set and exercise. This is designed to near exhaustion. Day 1 Body Part Chest Shoulders Exercise Bench Press Chest Fly Seated Shoulder Press Crossover Rear Delt Rows Shoulder Shrug Sets Reps 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Day 2 Body Part Back Arms Exercise Seated Lat Row Seated Lat...
Owners Manual
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... upper arms by your wrists straight. Brachioradialis Position: Standing-Facing Power Rod® unit Accessory: Hand Grips in "Hammer" Hold (see Page 4) Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your knees bent and feet on the Standing Platform • Keep your chest lifted, shoulders pinched together, and a very slight arch in supination) Muscles worked...
... upper arms by your wrists straight. Brachioradialis Position: Standing-Facing Power Rod® unit Accessory: Hand Grips in "Hammer" Hold (see Page 4) Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your knees bent and feet on the Standing Platform • Keep your chest lifted, shoulders pinched together, and a very slight arch in supination) Muscles worked...
Owners Manual
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... from the side holding the Hand Grip, ribs turned toward the front of each set . • Move slowly to eliminate momentum. • Allow exhalation up and inhalation down without exaggerating breathing. Obliques Position: Seated-facing outward Accessory: Hand Grips Pulleys: Center Cross Bar-Narrow Pulleys Leg Extension: Removed Success Tips • Lift your chest, keep your knees slightly bent and feet on...
... from the side holding the Hand Grip, ribs turned toward the front of each set . • Move slowly to eliminate momentum. • Allow exhalation up and inhalation down without exaggerating breathing. Obliques Position: Seated-facing outward Accessory: Hand Grips Pulleys: Center Cross Bar-Narrow Pulleys Leg Extension: Removed Success Tips • Lift your chest, keep your knees slightly bent and feet on...
Owners Manual
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adjust the straps to make sure you have resistance from the start image above). • Keep your thighs hip-width apart, knees pointing forward. • Grasp the sides of the movement. XTREME®2 Leg Extension Muscles worked: Quadriceps Position: Seated-facing outward Accessory: None Pulleys: Squat Pulley Frame Leg Extension: Engaged Success Tips • Use slow, controlled motion-do not use your waist or lower back. •...
adjust the straps to make sure you have resistance from the start image above). • Keep your thighs hip-width apart, knees pointing forward. • Grasp the sides of the movement. XTREME®2 Leg Extension Muscles worked: Quadriceps Position: Seated-facing outward Accessory: None Pulleys: Squat Pulley Frame Leg Extension: Engaged Success Tips • Use slow, controlled motion-do not use your waist or lower back. •...