Owners Manual
Page 2
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 ... 43 Upper Body Opposition Push-pull 43 Wrist Extension 44 Wrist Curl 44 Resisted Dip 45 Abdominal Exercises: Seated (resisted) Abdominal Crunch 46 Seated (resisted) Oblique Abdominal Crunch 46 Trunk Rotation 47 Leg Exercises: Leg Extension 48 Squat 48 Calf Raise 49 Single Leg Calf Raise 49 Standing Hip Extension (knee bent) 50 Standing...
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 ... 43 Upper Body Opposition Push-pull 43 Wrist Extension 44 Wrist Curl 44 Resisted Dip 45 Abdominal Exercises: Seated (resisted) Abdominal Crunch 46 Seated (resisted) Oblique Abdominal Crunch 46 Trunk Rotation 47 Leg Exercises: Leg Extension 48 Squat 48 Calf Raise 49 Single Leg Calf Raise 49 Standing Hip Extension (knee bent) 50 Standing...
Owners Manual
Page 11
... groups on to two sets for 5-10 reps without 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 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 ...in performing the exercise techniques of each set . 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 Crunch Sets Reps 1-2 10-15 1-2 10-...
... groups on to two sets for 5-10 reps without 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 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 ...in performing the exercise techniques of each set . 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 Crunch Sets Reps 1-2 10-15 1-2 10-...
Owners Manual
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... 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...
... 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...
Owners Manual
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... 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...
... 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...
Owners Manual
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... Reps 8-12 8-12 8-12 8-12 8-12 Circuit 2 Body Part Shoulders Legs Back Trunk Arms Circuit 3 Body Part Shoulders Arms Legs Trunk Exercise Seated Shoulder Press Leg Extensions Seated Lat Pulldowns Standing Low Back Extension Biceps Curl Exercise Crossover Rear Delt Rows Triceps Pushdown Leg Curl Seated Oblique Crunch Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12...
... Reps 8-12 8-12 8-12 8-12 8-12 Circuit 2 Body Part Shoulders Legs Back Trunk Arms Circuit 3 Body Part Shoulders Arms Legs Trunk Exercise Seated Shoulder Press Leg Extensions Seated Lat Pulldowns Standing Low Back Extension Biceps Curl Exercise Crossover Rear Delt Rows Triceps Pushdown Leg Curl Seated Oblique Crunch Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12...
Owners Manual
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...with perfect technique. 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 Seconds Seated Abdominal 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...
...with perfect technique. 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 Seconds Seated Abdominal 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...
Owners Manual
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... 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 Pulldowns Biceps Curl Reverse Curl Triceps Pushdown Triceps Extension 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 Day 3 Body Part Legs Trunk Exercise Squat Leg Extension Leg Curl Standing Hip 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 2-4 5-8
... 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 Pulldowns Biceps Curl Reverse Curl Triceps Pushdown Triceps Extension 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 Day 3 Body Part Legs Trunk Exercise Squat Leg Extension Leg Curl Standing Hip 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 2-4 5-8
Owners Manual
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... your thighs. • Keep your sides, elbows loose. XTREME®2 Arm Exercises Seated Biceps Curl-Elbow Extension (in supination) Muscles worked: Biceps Position: Seated-facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep knees bent, feet...arcing motion bringing your hands back to the start position. Standing Biceps Curl-Elbow Flexion (in supination) Muscles worked: Biceps Position: Standing-facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your knees bent and ...
... your thighs. • Keep your sides, elbows loose. XTREME®2 Arm Exercises Seated Biceps Curl-Elbow Extension (in supination) Muscles worked: Biceps Position: Seated-facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep knees bent, feet...arcing motion bringing your hands back to the start position. Standing Biceps Curl-Elbow Flexion (in supination) Muscles worked: Biceps Position: Standing-facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your knees bent and ...
Owners Manual
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... floor at all times. • Keeping your biceps tightened, slowly reverse the curling motion and bring your arm back to the start position. XTREME®2 Arm Exercises Concentration Biceps Curl-Flexion (in supination) Muscles worked: Biceps Position: Standing-facing right or left Accessory...: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your ...
... floor at all times. • Keeping your biceps tightened, slowly reverse the curling motion and bring your arm back to the start position. XTREME®2 Arm Exercises Concentration Biceps Curl-Flexion (in supination) Muscles worked: Biceps Position: Standing-facing right or left Accessory...: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your ...
Owners Manual
Page 42
... lower back. • Keep your upper arms and shoulders motionless and your wrists straight. XTREME®2 Barbell Biceps Curl-Elbow Extension Arm Exercises Muscles worked: Biceps Position: Standing-Facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your knees bent and feet on Standing Platform. •...
... lower back. • Keep your upper arms and shoulders motionless and your wrists straight. XTREME®2 Barbell Biceps Curl-Elbow Extension Arm Exercises Muscles worked: Biceps Position: Standing-Facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your knees bent and feet on Standing Platform. •...
Owners Manual
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...keeping your upper arms and elbows by your arms back to slowly bend your elbows, curling the Hand Grips forward, then upward and in "Hammer" Hold (see Page 4) Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your knees bent and feet on Standing Platform.... • Keep your upper body motionless, elbows at your sides and your wrists straight. • Keep your elbow. XTREME®2 Arm Exercises Seated Biceps Hammer Curl-Elbow Flexion Muscles ...
...keeping your upper arms and elbows by your arms back to slowly bend your elbows, curling the Hand Grips forward, then upward and in "Hammer" Hold (see Page 4) Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your knees bent and feet on Standing Platform.... • Keep your upper body motionless, elbows at your sides and your wrists straight. • Keep your elbow. XTREME®2 Arm Exercises Seated Biceps Hammer Curl-Elbow Flexion Muscles ...
Owners Manual
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... your fists return to the side, elbows bent approximately 90°. XTREME®2 Wrist Extension Muscles worked: Forearms Position: Standing-facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your knees slightly bent and... lifted, trunk muscles tightened, and a very slight arch in your elbow during wrist motion. Arm Exercises FINISH ACTION • Slowly curl the back of your fists backward towards your elbows 90°, palms up, and maintain that position throughout the entire exercise. FINISH ...
... your fists return to the side, elbows bent approximately 90°. XTREME®2 Wrist Extension Muscles worked: Forearms Position: Standing-facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your knees slightly bent and... lifted, trunk muscles tightened, and a very slight arch in your elbow during wrist motion. Arm Exercises FINISH ACTION • Slowly curl the back of your fists backward towards your elbows 90°, palms up, and maintain that position throughout the entire exercise. FINISH ...
Owners Manual
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... • Cross one arm over your knees slightly bent and feet on the Standing Platform. XTREME®2 Abdominal Exercises Seated (Resisted) Abdominal Crunch-Spinal Flexion Muscles worked: Rectus Abdominus; START FINISH...breathing. Obliques Position: Seated-facing outward Accessory: Hand Grips Pulleys: Center Cross Bar-Narrow Pulleys Leg Extension: Removed Success Tips • Do not lift your head or chin-your head should...Do not lift your head or chin-your abs. ACTION • Tighten your abs and curl only your torso, slowly moving your hips or neck. • Do not allow your...
... • Cross one arm over your knees slightly bent and feet on the Standing Platform. XTREME®2 Abdominal Exercises Seated (Resisted) Abdominal Crunch-Spinal Flexion Muscles worked: Rectus Abdominus; START FINISH...breathing. Obliques Position: Seated-facing outward Accessory: Hand Grips Pulleys: Center Cross Bar-Narrow Pulleys Leg Extension: Removed Success Tips • Do not lift your head or chin-your head should...Do not lift your head or chin-your abs. ACTION • Tighten your abs and curl only your torso, slowly moving your hips or neck. • Do not allow your...