Assembly Manual
Page 3
..., 1/2" X 9 1/2" THREADED (Labeled Hex Head Bolt) WASHER M4 WASHER 1/4" WASHER 5/16" WASHER 3/8" WASHER 1/2" WASHER 1/2", LARGE OD NYLOCK NUT 3/8" NYLOCK NUT 1/2" CABLE END STOP BALLS, WITH CORE Accessory List Item Qty. Parts and Assembly Tips 1 Parts List Item Qty.
..., 1/2" X 9 1/2" THREADED (Labeled Hex Head Bolt) WASHER M4 WASHER 1/4" WASHER 5/16" WASHER 3/8" WASHER 1/2" WASHER 1/2", LARGE OD NYLOCK NUT 3/8" NYLOCK NUT 1/2" CABLE END STOP BALLS, WITH CORE Accessory List Item Qty. Parts and Assembly Tips 1 Parts List Item Qty.
Owners Manual
Page 17
...away from torso, elbows out, palms forward. • Line up arms with the cables. • Slowly return to start position. XTREME®2 Chest Exercises Bench Press-Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Do not lock elbows. ... Raise chest, pinch shoulder blades together, and maintain a slight, comfortable arch in line with the cables. Triceps Position: Seated-facing outward Accessory: Hand Grips Pulleys: Center Cross Bar-Wide Pulleys Leg Extension: Removed Success Tips • Maintain a 90° angle between upper arms...
...away from torso, elbows out, palms forward. • Line up arms with the cables. • Slowly return to start position. XTREME®2 Chest Exercises Bench Press-Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Do not lock elbows. ... Raise chest, pinch shoulder blades together, and maintain a slight, comfortable arch in line with the cables. Triceps Position: Seated-facing outward Accessory: Hand Grips Pulleys: Center Cross Bar-Wide Pulleys Leg Extension: Removed Success Tips • Maintain a 90° angle between upper arms...
Owners Manual
Page 18
... in both hands. • Cables travel beneath arms, forearms aligned with cables. • Bend your elbows, keeping your torso. XTREME®2 Chest Exercises Decline Bench Press-Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; START FINISH START • Grasp... Hand Grips in lower back. Triceps Position: Seated-facing outward Accessory: Hand Grips Pulleys: Center Cross Bar-Wide Position Leg Extension: Removed Success Tips • Maintain a 90° angle between ...
... in both hands. • Cables travel beneath arms, forearms aligned with cables. • Bend your elbows, keeping your torso. XTREME®2 Chest Exercises Decline Bench Press-Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; START FINISH START • Grasp... Hand Grips in lower back. Triceps Position: Seated-facing outward Accessory: Hand Grips Pulleys: Center Cross Bar-Wide Position Leg Extension: Removed Success Tips • Maintain a 90° angle between ...
Owners Manual
Page 19
...; Keep chest muscles tightened. START FINISH START • Grasp Hand Grips in front of you , just below chest level. XTREME®2 Chest Exercises Decline Chest Fly-Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: Pectoralis Major; Press your hands together. Hands...-Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: Pectoralis Major; Press your lower back. Anterior Deltoid Position: Seated-facing outward Accessory: Hand Grips Pulleys: Center Cross Bar-Wide Pulleys Leg Extension: Removed Success Tips • Maintain a 60-90° angle...
...; Keep chest muscles tightened. START FINISH START • Grasp Hand Grips in front of you , just below chest level. XTREME®2 Chest Exercises Decline Chest Fly-Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: Pectoralis Major; Press your hands together. Hands...-Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: Pectoralis Major; Press your lower back. Anterior Deltoid Position: Seated-facing outward Accessory: Hand Grips Pulleys: Center Cross Bar-Wide Pulleys Leg Extension: Removed Success Tips • Maintain a 60-90° angle...
Owners Manual
Page 20
...; Keep shoulder blades pinched together and maintain good spinal alignment. XTREME®2 Shoulder Exercises Crossover Rear Delt Rows-Elbow Flexion Muscles worked: Anterior and Middle Deltoids Position: Standing-facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar-Narrow Pulleys Leg Extension...Platform. Crossover High Rear Delt Rows-Elbow Flexion Muscles worked: Anterior and Middle Deltoids Position: Standing-facing Power Rod® unit Accessory: Hand Grips Pulleys: Front Lat Cross Bar Leg Extension: Removed Success Tips • Maintain a 90° angle between your...
...; Keep shoulder blades pinched together and maintain good spinal alignment. XTREME®2 Shoulder Exercises Crossover Rear Delt Rows-Elbow Flexion Muscles worked: Anterior and Middle Deltoids Position: Standing-facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar-Narrow Pulleys Leg Extension...Platform. Crossover High Rear Delt Rows-Elbow Flexion Muscles worked: Anterior and Middle Deltoids Position: Standing-facing Power Rod® unit Accessory: Hand Grips Pulleys: Front Lat Cross Bar Leg Extension: Removed Success Tips • Maintain a 90° angle between your...
Owners Manual
Page 21
XTREME®2 Shoulder Exercises Reverse Fly-Shoulder Horizontal Abduction (elbows stabilized in your lower back. • Maintain a 90° angle between upper arms and torso throughout exercise. Middle Deltoids; Middle Deltoids; Rhomboids Position: Standing-facing Power Rod® unit Accessory: Hand ... aligned and a slight arch in slight flexion) Muscles worked: Rear Deltoids; Rhomboids Position: Standing-facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar-Narrow Pulleys Leg Extension: Removed Success Tips • Do not lose spinal alignment-keep ...
XTREME®2 Shoulder Exercises Reverse Fly-Shoulder Horizontal Abduction (elbows stabilized in your lower back. • Maintain a 90° angle between upper arms and torso throughout exercise. Middle Deltoids; Middle Deltoids; Rhomboids Position: Standing-facing Power Rod® unit Accessory: Hand ... aligned and a slight arch in slight flexion) Muscles worked: Rear Deltoids; Rhomboids Position: Standing-facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar-Narrow Pulleys Leg Extension: Removed Success Tips • Do not lose spinal alignment-keep ...
Owners Manual
Page 22
...from the Power Rod® unit. • Raise the Hand Grips to the start position, keeping tension in your sides. XTREME®2 Shoulder Exercises Seated Shoulder Press-Shoulder Adduction (and elbow extension) Muscles worked: Front Deltoids; Front Shoulder Raise-Shoulder Flexion... (elbow stabilized) Muscles worked: Front and Middle Deltoids Position: Standing-facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame-Wide Pulleys Leg Extension: Removed Success Tips • Keep abdominals tight and maintain good ...
...from the Power Rod® unit. • Raise the Hand Grips to the start position, keeping tension in your sides. XTREME®2 Shoulder Exercises Seated Shoulder Press-Shoulder Adduction (and elbow extension) Muscles worked: Front Deltoids; Front Shoulder Raise-Shoulder Flexion... (elbow stabilized) Muscles worked: Front and Middle Deltoids Position: Standing-facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame-Wide Pulleys Leg Extension: Removed Success Tips • Keep abdominals tight and maintain good ...
Owners Manual
Page 23
XTREME®2 Shoulder Exercises Shoulder Extension-(elbows stabilized) Muscles worked: Latissimus Dorsi; Middle Trapezius; Triceps Position: Standing, facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar-Narrow Pulleys Leg Extension: Removed Success Tips •... return to stabilize your sides. Shoulder Shrug-Scapular Elevation Muscles worked: Upper Trapezius Position: Standing, facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame-Standard Pulleys Leg Extension: Removed Success Tips • Keep abdominals tight and maintain good ...
XTREME®2 Shoulder Exercises Shoulder Extension-(elbows stabilized) Muscles worked: Latissimus Dorsi; Middle Trapezius; Triceps Position: Standing, facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar-Narrow Pulleys Leg Extension: Removed Success Tips •... return to stabilize your sides. Shoulder Shrug-Scapular Elevation Muscles worked: Upper Trapezius Position: Standing, facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame-Standard Pulleys Leg Extension: Removed Success Tips • Keep abdominals tight and maintain good ...
Owners Manual
Page 24
...a slight arch in line with the cables, palms facing down and wrists straight. XTREME®2 Shoulder Exercises Scapular Protraction-(elbows stabilized) Muscles worked: Serratus Anteriors Position: Seated-facing outward Accessory: Hand Grips Pulleys: Center Cross Bar-Narrow Pulleys Leg Extension: Removed Success Tips ... Pad. • Lift your chest, keep your lower back. Scapular Depression Muscles worked: Lower Trapezius Position: Seated-facing outward Accessory: Hand Grips Pulleys: Front Lat Cross Bar-Wide Pulleys Leg Extension: Removed Success Tips • Do not lose spinal alignment-...
...a slight arch in line with the cables, palms facing down and wrists straight. XTREME®2 Shoulder Exercises Scapular Protraction-(elbows stabilized) Muscles worked: Serratus Anteriors Position: Seated-facing outward Accessory: Hand Grips Pulleys: Center Cross Bar-Narrow Pulleys Leg Extension: Removed Success Tips ... Pad. • Lift your chest, keep your lower back. Scapular Depression Muscles worked: Lower Trapezius Position: Seated-facing outward Accessory: Hand Grips Pulleys: Front Lat Cross Bar-Wide Pulleys Leg Extension: Removed Success Tips • Do not lose spinal alignment-...
Owners Manual
Page 25
XTREME®2 Shoulder Exercises Lateral Shoulder Raise-Shoulder Abduction (elbows stabilized).... Seated Forearm Lateral Shoulder Raise-Elbows stabilized Muscles worked: Middle Deltoids; Supraspinatus Position: Seated-facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame-Narrow Pulleys Leg Extension: Removed Success Tips • Raise your... chest and keep your lower back. Upper Trapezius Position: Standing-facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame-Standard Pulleys Leg Extension: Removed Success Tips • You may...
XTREME®2 Shoulder Exercises Lateral Shoulder Raise-Shoulder Abduction (elbows stabilized).... Seated Forearm Lateral Shoulder Raise-Elbows stabilized Muscles worked: Middle Deltoids; Supraspinatus Position: Seated-facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame-Narrow Pulleys Leg Extension: Removed Success Tips • Raise your... chest and keep your lower back. Upper Trapezius Position: Standing-facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame-Standard Pulleys Leg Extension: Removed Success Tips • You may...
Owners Manual
Page 26
... the cable. • Use a light resistance.-this is not a powerful movement. XTREME®2 Shoulder Exercises Shoulder Rotator Cuff-Internal Rotation Muscles worked: Subscapularis Position: Standing-facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar-Wide Pulleys Leg Extension: Removed Success Tips •...exercise. • Do not rotate the spine to get additional range of motion. Teres Minor Position: Standing-facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar-Wide Pulleys Leg Extension: Removed Success Tips • Lift your chest, keep your knees ...
... the cable. • Use a light resistance.-this is not a powerful movement. XTREME®2 Shoulder Exercises Shoulder Rotator Cuff-Internal Rotation Muscles worked: Subscapularis Position: Standing-facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar-Wide Pulleys Leg Extension: Removed Success Tips •...exercise. • Do not rotate the spine to get additional range of motion. Teres Minor Position: Standing-facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar-Wide Pulleys Leg Extension: Removed Success Tips • Lift your chest, keep your knees ...
Owners Manual
Page 27
...• When shoulder blades are in your shoulder muscles. XTREME®2 Shoulder Exercises Crossover Seated Rear Delt 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 ...your torso forward. • Do not use your arm muscles for this movement. Rhomboids Position: Seated on the floor-facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Maintain a 90° angle between your upper arms ...
...• When shoulder blades are in your shoulder muscles. XTREME®2 Shoulder Exercises Crossover Seated Rear Delt 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 ...your torso forward. • Do not use your arm muscles for this movement. Rhomboids Position: Seated on the floor-facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Maintain a 90° angle between your upper arms ...
Owners Manual
Page 28
... head, keep your chest. • Pinch shoulder blades together and lean forward from waist. XTREME®2 Good Morning Muscles worked: Latissimus Dorsi; Gluteus Maximus Position: Standing-facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Lift your ...chest, keep your legs. Erector Spinae; 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...
... head, keep your chest. • Pinch shoulder blades together and lean forward from waist. XTREME®2 Good Morning Muscles worked: Latissimus Dorsi; Gluteus Maximus Position: Standing-facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Lift your ...chest, keep your legs. Erector Spinae; 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...
Owners Manual
Page 29
...your chest. START START • Pivot forward from your hips, knees bent, spinal muscles tight. • Cross your back flat. XTREME®2 Bent Rear Delt Row Muscles worked: Latissimus Dorsi; Crossover Bent Rear Delt Row Muscles worked: Anterior and Middle Deltoids Position: Standing...-facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet...
...your chest. START START • Pivot forward from your hips, knees bent, spinal muscles tight. • Cross your back flat. XTREME®2 Bent Rear Delt Row Muscles worked: Latissimus Dorsi; Crossover Bent Rear Delt Row Muscles worked: Anterior and Middle Deltoids Position: Standing...-facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet...
Owners Manual
Page 30
XTREME®2 Back Exercises Seated Wide Lat Pulldowns-Shoulder Adduction (with elbow flexion) Muscles worked:...should stay in line with hands wide, bring your lower back. Biceps Position: Seated-Facing Power Rod® unit Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: Removed Success Tips • Lift your chest, keep your ... • You may position your lower back. Rear Deltoids; Rear Deltoids Position: Seated-Facing Power Rod® unit Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bars Leg Extension: Removed Success Tips • Lift your chest, keep your ...
XTREME®2 Back Exercises Seated Wide Lat Pulldowns-Shoulder Adduction (with elbow flexion) Muscles worked:...should stay in line with hands wide, bring your lower back. Biceps Position: Seated-Facing Power Rod® unit Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: Removed Success Tips • Lift your chest, keep your ... • You may position your lower back. Rear Deltoids; Rear Deltoids Position: Seated-Facing Power Rod® unit Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bars Leg Extension: Removed Success Tips • Lift your chest, keep your ...
Owners Manual
Page 31
...• Forearms should stay in your shoulders. Do not slouch. Keep your lower back. Biceps Position: Seated-Facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar-Narrow Pulleys Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet...ACTION • Initiate the movement by pulling your shoulder blades downward and together, drawing your elbows down toward your shoulders. XTREME®2 Back Exercises Narrow Lat Pulldowns with Hand Grips-Shoulder Extension (with elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major;
...• Forearms should stay in your shoulders. Do not slouch. Keep your lower back. Biceps Position: Seated-Facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar-Narrow Pulleys Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet...ACTION • Initiate the movement by pulling your shoulder blades downward and together, drawing your elbows down toward your shoulders. XTREME®2 Back Exercises Narrow Lat Pulldowns with Hand Grips-Shoulder Extension (with elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major;
Owners Manual
Page 32
Teres Major; XTREME®2 Back Exercises Crossover Wide Pulldowns-Shoulder Extension (with elbow flexion) Muscles ...spine aligned, abs tight and a slight arch in your shoulders. Triceps Position: Seated-Facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar-Wide Pulleys Leg Extension: Removed Success Tips • Lift your chest, keep...grasp the Hand Grips (right Grip in your lower back. Biceps Position: Seated-facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar-Narrow Pulleys Leg Extension: Removed Success Tips • Lift your chest, ...
Teres Major; XTREME®2 Back Exercises Crossover Wide Pulldowns-Shoulder Extension (with elbow flexion) Muscles ...spine aligned, abs tight and a slight arch in your shoulders. Triceps Position: Seated-Facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar-Wide Pulleys Leg Extension: Removed Success Tips • Lift your chest, keep...grasp the Hand Grips (right Grip in your lower back. Biceps Position: Seated-facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar-Narrow Pulleys Leg Extension: Removed Success Tips • Lift your chest, ...
Owners Manual
Page 33
..., moving your hands downward in an arc and slowly in your lower back. • Release your shoulder blades at shoulder height. XTREME®2 Back Exercises Pulldowns-Shoulder Adduction (with an overhanded grip (palms facing the floor), at the grip width determined by following the...your lower back. Stiff-Arm Pulldown-Shoulder Extension (elbow stabilized) Muscles worked: Latissimus Dorsi; Biceps Position: Standing-facing Power Rod® unit Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet on...
..., moving your hands downward in an arc and slowly in your lower back. • Release your shoulder blades at shoulder height. XTREME®2 Back Exercises Pulldowns-Shoulder Adduction (with an overhanded grip (palms facing the floor), at the grip width determined by following the...your lower back. Stiff-Arm Pulldown-Shoulder Extension (elbow stabilized) Muscles worked: Latissimus Dorsi; Biceps Position: Standing-facing Power Rod® unit Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet on...
Owners Manual
Page 34
... arch in an arc into your sides, keeping them as steady as possible. • Place your heels on the floor-facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep knees bent and feet braced against the Standing Platform... • Slowly return to the start position, allowing your shoulder blades. Teres Major; Teres Major; Initiate each rep. Rear Deltoids; XTREME®2 Back Exercises Standing Shoulder Pullover with Hand Grips-Elbow Stabilized Muscles worked: Latissimus Dorsi; START FINISH START • Grasp the Hand ...
... arch in an arc into your sides, keeping them as steady as possible. • Place your heels on the floor-facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep knees bent and feet braced against the Standing Platform... • Slowly return to the start position, allowing your shoulder blades. Teres Major; Teres Major; Initiate each rep. Rear Deltoids; XTREME®2 Back Exercises Standing Shoulder Pullover with Hand Grips-Elbow Stabilized Muscles worked: Latissimus Dorsi; START FINISH START • Grasp the Hand ...
Owners Manual
Page 35
...Lat Cross Bar Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet on the floor-facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep knees bent and feet braced against the Standing Platform.... back. Reverse Grip Pulldown with your arms extending upward, muscles relaxed and ready. • You may not touch your knees comfortably. XTREME®2 Back Exercises Seated Lat Rows-Shoulder Extension (and elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Initiate each new rep ...
...Lat Cross Bar Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet on the floor-facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep knees bent and feet braced against the Standing Platform.... back. Reverse Grip Pulldown with your arms extending upward, muscles relaxed and ready. • You may not touch your knees comfortably. XTREME®2 Back Exercises Seated Lat Rows-Shoulder Extension (and elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Initiate each new rep ...