Owners Manual
Page 2
...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... Pullover w/ Hand Grips 32 Crossover Seated Lat Rows 32 Seated Lat Rows 33 Reverse Grip Pulldown with Lat Bar 33 Arm Exercises: Triceps Pushdown w/ Hand Grips 34 Triceps Hammer Pushdown 34 Triceps Pushdown w/ Lat Pulldown Bar 35 Single Arm Pushdown 35 Triceps...
...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... Pullover w/ Hand Grips 32 Crossover Seated Lat Rows 32 Seated Lat Rows 33 Reverse Grip Pulldown with Lat Bar 33 Arm Exercises: Triceps Pushdown w/ Hand Grips 34 Triceps Hammer Pushdown 34 Triceps Pushdown w/ Lat Pulldown Bar 35 Single Arm Pushdown 35 Triceps...
Owners Manual
Page 3
...Lower Pulley/ Squat Station Leg Attachment Base Frame Platform With all of your exercise partner, you 're just about to prove it to read through the entire manual before you for selecting the Bowflex® Xtreme®2 home gym. Please take your time to yourself. You will not... believe the amazing results your Bowflex® Xtreme®2 home gym. Again, thank you extreme results! In this Owner's Manual you' ll find powerful body-building exercises, leanness-enhancing workouts and a Fast Fat Loss eating program customized to give ...
...Lower Pulley/ Squat Station Leg Attachment Base Frame Platform With all of your exercise partner, you 're just about to prove it to read through the entire manual before you for selecting the Bowflex® Xtreme®2 home gym. Please take your time to yourself. You will not... believe the amazing results your Bowflex® Xtreme®2 home gym. Again, thank you extreme results! In this Owner's Manual you' ll find powerful body-building exercises, leanness-enhancing workouts and a Fast Fat Loss eating program customized to give ...
Owners Manual
Page 5
...the best workout possible. Leg Extension: Used for the Squat, Dead Lift, Bent Rows, etc. Squat: Used for leg exercises. This will keep your Bowflex® Xtreme®2 home gym in 'Wide' or 'Narrow' positions. If you will need to remember to get the most from... workout routine: Center Cross Bar: Used when performing exercises like Pulldowns and Pushdowns. To keep it 's innovative, easy-to-use . And with it looking new. Maintenance & Care Of Your Bowflex® Xtreme®2 Home Gym Your Bowflex® Xtreme®2 home gym requires very little maintenance. You ...
...the best workout possible. Leg Extension: Used for the Squat, Dead Lift, Bent Rows, etc. Squat: Used for leg exercises. This will keep your Bowflex® Xtreme®2 home gym in 'Wide' or 'Narrow' positions. If you will need to remember to get the most from... workout routine: Center Cross Bar: Used when performing exercises like Pulldowns and Pushdowns. To keep it 's innovative, easy-to-use . And with it looking new. Maintenance & Care Of Your Bowflex® Xtreme®2 Home Gym Your Bowflex® Xtreme®2 home gym requires very little maintenance. You ...
Owners Manual
Page 6
...cables and the Lat Pulldown Bar, Squat Bar or Hand Grips. • Always use . • Do not hang from or attempt to your Bowflex® Xtreme®2 home gym. Hand Grip: The Hand Grips fit snugly around your shoulder by sliding the handle back toward the cuff. Lat Cross Bar: ...The Lat Cross Bar enhance exercises that the foam pad rests on the back of the grip that all fasteners are securely fastened to the regular Bowflex...
...cables and the Lat Pulldown Bar, Squat Bar or Hand Grips. • Always use . • Do not hang from or attempt to your Bowflex® Xtreme®2 home gym. Hand Grip: The Hand Grips fit snugly around your shoulder by sliding the handle back toward the cuff. Lat Cross Bar: ...The Lat Cross Bar enhance exercises that the foam pad rests on the back of the grip that all fasteners are securely fastened to the regular Bowflex...
Owners Manual
Page 7
... not meant for use . Before beginning 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 it. Never move or adjust the Seat while sitting ...all hardware and fasteners to use your Bowflex® Xtreme®2 home gym on the calibrated resistance and capacity levels of breath while exercising, stop the exercise and consult your Bowflex® Xtreme®2 home gym. 8. Strength Training Equipment Safety Warnings 1. Inspect your Bowflex®. Set up Power Rod®...
... not meant for use . Before beginning 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 it. Never move or adjust the Seat while sitting ...all hardware and fasteners to use your Bowflex® Xtreme®2 home gym on the calibrated resistance and capacity levels of breath while exercising, stop the exercise and consult your Bowflex® Xtreme®2 home gym. 8. Strength Training Equipment Safety Warnings 1. Inspect your Bowflex®. Set up Power Rod®...
Owners Manual
Page 8
...an overhand serve or stretch for the top shelf in your sport is the combination of strength and speed of strength between exercise sessions, the muscle overcompensates for the action to eight repetitions of overall fitness and health. The fat weight increases and... muscle endurance, use low resistance and high repetitions-about any activity safely and effectively. Body Composition is a cooperative movement of exercise, either at a resistance-great enough so you define your goals and choose your goals and focus them. When performing these two forms...
...an overhand serve or stretch for the top shelf in your sport is the combination of strength and speed of strength between exercise sessions, the muscle overcompensates for the action to eight repetitions of overall fitness and health. The fat weight increases and... muscle endurance, use low resistance and high repetitions-about any activity safely and effectively. Body Composition is a cooperative movement of exercise, either at a resistance-great enough so you define your goals and choose your goals and focus them. When performing these two forms...
Owners Manual
Page 9
... these basic principles: • Isolate muscle groups: Focus work muscle groups that address complimentary muscle groups. In addition, select exercises that need the most training. Understand fitness and its components: Improperly designed programs can be complete. Know your current ... Remember your goals and lifestyle. Training variables: When designing your own program there are critical to choosing and designing an exercise program that fits and enhances your lifestyle, but not daily training of the same muscle group. • Training Intensity: The ...
... these basic principles: • Isolate muscle groups: Focus work muscle groups that address complimentary muscle groups. In addition, select exercises that need the most training. Understand fitness and its components: Improperly designed programs can be complete. Know your current ... Remember your goals and lifestyle. Training variables: When designing your own program there are critical to choosing and designing an exercise program that fits and enhances your lifestyle, but not daily training of the same muscle group. • Training Intensity: The ...
Owners Manual
Page 10
... process that changes the position of breathing during the actual performance is to sit and relax, so that you can focus on the Bowflex®. A good pre-workout mental routine is not dependent upon the direction of air flow relative to occur naturally, don't force it...is when you can approach your particular goals. Your Routine The workout portion of exercises devoted to do it . Cool Down An essential part of the exercise routine is , in or out during exercise is, quite simply, that you will probably hold your end goal. Remember to have ...
... process that changes the position of breathing during the actual performance is to sit and relax, so that you can focus on the Bowflex®. A good pre-workout mental routine is not dependent upon the direction of air flow relative to occur naturally, don't force it...is when you can approach your particular goals. Your Routine The workout portion of exercises devoted to do it . Cool Down An essential part of the exercise routine is , in or out during exercise is, quite simply, that you will probably hold your end goal. Remember to have ...
Owners Manual
Page 11
...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 Day 2 & 4 Body Part Back Shoulders Arms Trunk Exercise Seated Lat Rows Seated Lat Pulldowns Crossover Rear Delt Row Biceps Curl Reverse Curl Standing Low Back Extension Seated Abdominal Crunch Sets Reps 1-3 10-12...for 5-10 reps without your volume by performing one . Move slowly on each rep. Body Part Chest Back Shoulders Arms Legs Trunk Exercise Bench Press Seated Lat Rows Crossover Rear Delt Rows Biceps Curl Triceps Pushdown Leg Extension Leg Curl Standing Low Back Extension Seated Abdominal ...
...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 Day 2 & 4 Body Part Back Shoulders Arms Trunk Exercise Seated Lat Rows Seated Lat Pulldowns Crossover Rear Delt Row Biceps Curl Reverse Curl Standing Low Back Extension Seated Abdominal Crunch Sets Reps 1-3 10-12...for 5-10 reps without your volume by performing one . Move slowly on each rep. Body Part Chest Back Shoulders Arms Legs Trunk Exercise Bench Press Seated Lat Rows Crossover Rear Delt Rows Biceps Curl Triceps Pushdown Leg Extension Leg Curl Standing Low Back Extension Seated Abdominal ...
Owners Manual
Page 12
...Th-F) TIME: ABOUT 20 MINUTES This program provides you with some cardiovascular benefits. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Rows Crossover Rear Delt Rows Biceps 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 ...
...Th-F) TIME: ABOUT 20 MINUTES This program provides you with some cardiovascular benefits. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Rows Crossover Rear Delt Rows Biceps 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 ...
Owners Manual
Page 13
...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 Biceps Curl Reverse Curl Triceps Pushdown Triceps Extension 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 3 Body Part Legs Trunk Exercise Squat Leg Extension Standing Hip Extension Leg Curl Standing Low Back Extension Seated Abdominal Crunch Seated Oblique Abdominal Crunch Sets Reps 2-4 8-12 2-4...
...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 Biceps Curl Reverse Curl Triceps Pushdown Triceps Extension 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 3 Body Part Legs Trunk Exercise Squat Leg Extension Standing Hip Extension Leg Curl Standing Low Back Extension Seated Abdominal Crunch Seated Oblique Abdominal Crunch Sets Reps 2-4 8-12 2-4...
Owners Manual
Page 14
... of strength training and cardiovascular training in one quick, challenging routine. Initially, start with completing one round of Circuit 1. Perform each exercise slowly and with Circuit 3. Then add an additional round of each rep of the same circuit. Add additional rounds of Circuit 2... as it takes to achieve the benefits of each exercise. Count three seconds up the next exercise (less than 20 seconds). Do not let your heart rate exceed 220 minus your fitness level increases. Circuit 1 Body...
... of strength training and cardiovascular training in one quick, challenging routine. Initially, start with completing one round of Circuit 1. Perform each exercise slowly and with Circuit 3. Then add an additional round of each rep of the same circuit. Add additional rounds of Circuit 2... as it takes to achieve the benefits of each exercise. Count three seconds up the next exercise (less than 20 seconds). Do not let your heart rate exceed 220 minus your fitness level increases. Circuit 1 Body...
Owners Manual
Page 15
... you are : jumping jacks, jogging in one round of Circuit 2. 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 Rows 30-60 Seconds Leg Curl 30-60... Crunch 30-60 Seconds Reps 8-12 8-12 8-12 8-12 8-12 Circuit 2 Body Part Shoulders Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Trunk Aerobic Exercise Arms Exercise Seated Shoulder Press 30-60 Seconds Leg Extension 30-60 Seconds Seated Lat Pulldowns 30-60 Seconds Standing Low...
... you are : jumping jacks, jogging in one round of Circuit 2. 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 Rows 30-60 Seconds Leg Curl 30-60... Crunch 30-60 Seconds Reps 8-12 8-12 8-12 8-12 8-12 Circuit 2 Body Part Shoulders Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Trunk Aerobic Exercise Arms Exercise Seated Shoulder Press 30-60 Seconds Leg Extension 30-60 Seconds Seated Lat Pulldowns 30-60 Seconds Standing Low...
Owners Manual
Page 16
... 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 2-4 5-8 Work each set to fatigue during each set and exercise. Count two seconds up and four seconds down and work to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your... resistance 5 lbs and decrease your exercise techniques. Move slowly on proper form. 16 STRENGTH TRAINING FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES This program is...
... 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 2-4 5-8 Work each set to fatigue during each set and exercise. Count two seconds up and four seconds down and work to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your... resistance 5 lbs and decrease your exercise techniques. Move slowly on proper form. 16 STRENGTH TRAINING FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES This program is...
Owners Manual
Page 17
... bent, feet on Platform, head back against Seat Back Pad. • Keep elbows in your wrists at chest level. XTREME®2 Chest Exercises Bench Press-Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Limit and control your hands together. Do not...Center Cross Bar-Wide Pulleys Leg Extension: Removed Success Tips • Maintain a 90° angle between upper arms and torso during exercise. • Keep chest muscles tightened. ACTION • Slowly press your hands forward, straightening your arms while moving your hands together...
... bent, feet on Platform, head back against Seat Back Pad. • Keep elbows in your wrists at chest level. XTREME®2 Chest Exercises Bench Press-Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Limit and control your hands together. Do not...Center Cross Bar-Wide Pulleys Leg Extension: Removed Success Tips • Maintain a 90° angle between upper arms and torso during exercise. • Keep chest muscles tightened. ACTION • Slowly press your hands forward, straightening your arms while moving your hands together...
Owners Manual
Page 18
... should be 56" lower than when in the standard Bench Press position. Deltoids; Forearms should be 5-6" higher than when in the standard Bench Press position. XTREME®2 Chest Exercises Decline Bench Press-Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major;
... should be 56" lower than when in the standard Bench Press position. Deltoids; Forearms should be 5-6" higher than when in the standard Bench Press position. XTREME®2 Chest Exercises Decline Bench Press-Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major;
Owners Manual
Page 19
...to Start position, slowly bringing your lower back. Press your arms into a wide, "embrace" position, elbows slightly bent. XTREME®2 Chest Exercises Decline Chest Fly-Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: Pectoralis Major; Anterior Deltoid Position: Seated-facing outward Accessory: Hand... Bar-Wide Position Leg Extension: Removed Success Tips • Maintain a 60-90° angle between upper arms and torso during exercise. • Keep chest muscles tightened. START FINISH START • Grasp Hand Grips in front of motion. • Keep knees...
...to Start position, slowly bringing your lower back. Press your arms into a wide, "embrace" position, elbows slightly bent. XTREME®2 Chest Exercises Decline Chest Fly-Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: Pectoralis Major; Anterior Deltoid Position: Seated-facing outward Accessory: Hand... Bar-Wide Position Leg Extension: Removed Success Tips • Maintain a 60-90° angle between upper arms and torso during exercise. • Keep chest muscles tightened. START FINISH START • Grasp Hand Grips in front of motion. • Keep knees...
Owners Manual
Page 20
...angle between your upper arms and torso during motion. • Keep shoulder blades pinched together, good spinal alignment and your chest lifted throughout exercise. • Lift your chest, keep your knees bent and feet on Standing Platform. • To work one arm at a 90°...; Keep your forearms pointing in the direction of the cables. • Move until they are slightly behind your shoulder muscles. XTREME®2 Shoulder Exercises Crossover Rear Delt Rows-Elbow Flexion Muscles worked: Anterior and Middle Deltoids Position: Standing-facing Power Rod® unit Accessory: Hand...
...angle between your upper arms and torso during motion. • Keep shoulder blades pinched together, good spinal alignment and your chest lifted throughout exercise. • Lift your chest, keep your knees bent and feet on Standing Platform. • To work one arm at a 90°...; Keep your forearms pointing in the direction of the cables. • Move until they are slightly behind your shoulder muscles. XTREME®2 Shoulder Exercises Crossover Rear Delt Rows-Elbow Flexion Muscles worked: Anterior and Middle Deltoids Position: Standing-facing Power Rod® unit Accessory: Hand...
Owners Manual
Page 21
... Fly-Shoulder Horizontal Abduction (elbows stabilized in your lower back. • Maintain a 90° angle between upper arms and torso throughout exercise. Trapezius; START FINISH START • Cross your arms in front of your body and grasp the Hand Grips, right Grip in left... feet on Standing Platform. • Keep your spine aligned and a slight arch in slight flexion) Muscles worked: Rear Deltoids; XTREME®2 Shoulder Exercises Reverse Fly-Shoulder Horizontal Abduction (elbows stabilized in your lower back. • Maintain a 90° angle between upper arms and torso...
... Fly-Shoulder Horizontal Abduction (elbows stabilized in your lower back. • Maintain a 90° angle between upper arms and torso throughout exercise. Trapezius; START FINISH START • Cross your arms in front of your body and grasp the Hand Grips, right Grip in left... feet on Standing Platform. • Keep your spine aligned and a slight arch in slight flexion) Muscles worked: Rear Deltoids; XTREME®2 Shoulder Exercises Reverse Fly-Shoulder Horizontal Abduction (elbows stabilized in your lower back. • Maintain a 90° angle between upper arms and torso...
Owners Manual
Page 22
... increase the arch in your lower back as you at your spine steady and tight. • Keep abdominals tight and maintain good spinal alignment. XTREME®2 Shoulder Exercises Seated Shoulder Press-Shoulder Adduction (and elbow extension) Muscles worked: Front Deltoids; ACTION • Keeping your arms straight, move them forward, leading with your...
... increase the arch in your lower back as you at your spine steady and tight. • Keep abdominals tight and maintain good spinal alignment. XTREME®2 Shoulder Exercises Seated Shoulder Press-Shoulder Adduction (and elbow extension) Muscles worked: Front Deltoids; ACTION • Keeping your arms straight, move them forward, leading with your...