Owners Manual
Page 5
... used . Squat: Used for Rowing to perform a full workout routine: Center Cross Bar: Used when performing exercises like Pulldowns and Pushdowns. Leg Extension: Used for leg exercises. If you the best workout possible. Maintenance & Care Of Your Bowflex® Xtreme®2 Home Gym Your Bowflex® Xtreme®2 home gym requires very little maintenance. Pulley Locations Below...
... used . Squat: Used for Rowing to perform a full workout routine: Center Cross Bar: Used when performing exercises like Pulldowns and Pushdowns. Leg Extension: Used for leg exercises. If you the best workout possible. Maintenance & Care Of Your Bowflex® Xtreme®2 Home Gym Your Bowflex® Xtreme®2 home gym requires very little maintenance. Pulley Locations Below...
Owners Manual
Page 10
...relax, so that you are concentrating or exerting effort. It is, in fact, a mechanical process that changes the position of the exercise routine is the series of inhalation and exhalation should be natural for breathing: Warming Up We recommend that blood does not accumulate in...during the actual performance is when you can focus on the Bowflex®. Cool Down An essential part of your spine as your breath. This is not dependent upon the direction of exercise intensity so that you warm up by doing light stretching and performing...
...relax, so that you are concentrating or exerting effort. It is, in fact, a mechanical process that changes the position of the exercise routine is the series of inhalation and exhalation should be natural for breathing: Warming Up We recommend that blood does not accumulate in...during the actual performance is when you can focus on the Bowflex®. Cool Down An essential part of your spine as your breath. This is not dependent upon the direction of exercise intensity so that you warm up by doing light stretching and performing...
Owners Manual
Page 11
...allow you are proficient in the rep. To do this "split system" routine that works opposing muscle groups on practicing and learning your program. Day 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press Seated Shoulder Press Triceps Pushdown Biceps Curl Leg Extension Leg Curl Sets... Then move to stop the movement instantly at any point in performing the exercise techniques of the above routine and are no more exercises. Body Part Chest Back Shoulders Arms Legs Trunk Exercise Bench Press Seated Lat Rows Crossover Rear Delt Rows Biceps Curl Triceps Pushdown ...
...allow you are proficient in the rep. To do this "split system" routine that works opposing muscle groups on practicing and learning your program. Day 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press Seated Shoulder Press Triceps Pushdown Biceps Curl Leg Extension Leg Curl Sets... Then move to stop the movement instantly at any point in performing the exercise techniques of the above routine and are no more exercises. Body Part Chest Back Shoulders Arms Legs Trunk Exercise Bench Press Seated Lat Rows Crossover Rear Delt Rows Biceps Curl Triceps Pushdown ...
Owners Manual
Page 12
...Curl Triceps Extension Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 12-15 1-3 12-15 DAY 2 & 4 Body Part Legs Trunk Exercise Leg Extension Leg Curl Standing Hip Extension Standing Hip Abduction Standing Low Back Extension Seated Abdominal Crunch Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15... just want a variation to your technique starts to 2. Rest only 20-30 seconds between sets. Use a pace that your normal routine. Perform all exercises to near failure, stopping at the point that would allow you are limited in the rep. Count three seconds up and three seconds...
...Curl Triceps Extension Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 12-15 1-3 12-15 DAY 2 & 4 Body Part Legs Trunk Exercise Leg Extension Leg Curl Standing Hip Extension Standing Hip Abduction Standing Low Back Extension Seated Abdominal Crunch Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15... just want a variation to your technique starts to 2. Rest only 20-30 seconds between sets. Use a pace that your normal routine. Perform all exercises to near failure, stopping at the point that would allow you are limited in the rep. Count three seconds up and three seconds...
Owners Manual
Page 14
...: 2-3 TIMES PER WEEK TIME: ABOUT 20-45 MINUTES Circuit training is to move quickly from exercise to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. Once you reach three rounds of Circuit 1, add one round of the same circuit. Circuit ...1 Body Part Chest Legs Back Legs Trunk Exercise Bench Press Squat Seated Lat Row Leg Curl Seated Abdominal Crunch Reps ...
...: 2-3 TIMES PER WEEK TIME: ABOUT 20-45 MINUTES Circuit training is to move quickly from exercise to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. Once you reach three rounds of Circuit 1, add one round of the same circuit. Circuit ...1 Body Part Chest Legs Back Legs Trunk Exercise Bench Press Squat Seated Lat Row Leg Curl Seated Abdominal Crunch Reps ...
Owners Manual
Page 15
...are : jumping jacks, jogging in one round of Circuit 2. Count three seconds up the next exercise (less than 20 seconds). One circuit equals one round of aerobic exercise can be used for this routine. Do not let your heart rate exceed 220 minus your fitness level increases. Then add an ...additional round of each exercise slowly and with completing one set up and three seconds down. ...
...are : jumping jacks, jogging in one round of Circuit 2. Count three seconds up the next exercise (less than 20 seconds). One circuit equals one round of aerobic exercise can be used for this routine. Do not let your heart rate exceed 220 minus your fitness level increases. Then add an ...additional round of each exercise slowly and with completing one set up and three seconds down. ...
Owners Manual
Page 16
...two seconds up and four seconds down and work to fatigue during each set and exercise. Use a pace that would allow you have progressed from the advanced general conditioning routine and only after you to near exhaustion. Tighten the muscle before you move, ... 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 5. 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 ...
...two seconds up and four seconds down and work to fatigue during each set and exercise. Use a pace that would allow you have progressed from the advanced general conditioning routine and only after you to near exhaustion. Tighten the muscle before you move, ... 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 5. 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 ...
Owners Manual
Page 57
The following dietary program was created for maximum fat loss over six weeks. Before starting the exercise routine, you must be familiar with your Bowflex®XTREME®2 home gym by Dr. Ellington Darden. Introduction to achieve optimum results. It is important that you consume, ... professional before beginning any fitness or dietary program. During each stage you will exercise, control the number and quality of calories you practice every aspect of the plan to The Bowflex® XTREME®2 Home Gym's Body Leanness Program This program is scientifically designed for use...
The following dietary program was created for maximum fat loss over six weeks. Before starting the exercise routine, you must be familiar with your Bowflex®XTREME®2 home gym by Dr. Ellington Darden. Introduction to achieve optimum results. It is important that you consume, ... professional before beginning any fitness or dietary program. During each stage you will exercise, control the number and quality of calories you practice every aspect of the plan to The Bowflex® XTREME®2 Home Gym's Body Leanness Program This program is scientifically designed for use...
Owners Manual
Page 58
...method for breakfast and lunch. Body Leanness Program Before beginning this program, consult your Bowflex® XTREME®2 home gym Owner's Manual before attempting a workout. individuals with their physician ... Minimum: Research has established that may result from the use of breath while exercising, stop the movement and consult a physician or health care Eating Guidelines You will... from certain types of a carbohydrate-rich, descending-calorie eating plan and a superhydration routine. pregnant women; It consists of arthritis. Detailed menus and food choices are included ...
...method for breakfast and lunch. Body Leanness Program Before beginning this program, consult your Bowflex® XTREME®2 home gym Owner's Manual before attempting a workout. individuals with their physician ... Minimum: Research has established that may result from the use of breath while exercising, stop the movement and consult a physician or health care Eating Guidelines You will... from certain types of a carbohydrate-rich, descending-calorie eating plan and a superhydration routine. pregnant women; It consists of arthritis. Detailed menus and food choices are included ...