Assembly Manual
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..., Inc. 16400 S.E. Nautilus Drive Vancouver, Washington, USA 98683 1-800-NAUTILUS (1-800-628-8458) Fax (800) 898-9410 Nautilus.com Bowflex.com Table of the Bowflex Xtreme® SE home gym. Congratulations on how to use your Bowflex Xtreme® SE home gym refer to fitness and your Bowflex Xtreme® SE home gym please read the Assembly Manual and follow the Important Safety Precautions. For information on your commitment to the Bowflex Xtreme® SE Owner's Manual.
..., Inc. 16400 S.E. Nautilus Drive Vancouver, Washington, USA 98683 1-800-NAUTILUS (1-800-628-8458) Fax (800) 898-9410 Nautilus.com Bowflex.com Table of the Bowflex Xtreme® SE home gym. Congratulations on how to use your Bowflex Xtreme® SE home gym refer to fitness and your Bowflex Xtreme® SE home gym please read the Assembly Manual and follow the Important Safety Precautions. For information on your commitment to the Bowflex Xtreme® SE Owner's Manual.
Assembly Manual
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Specifications / Approvals Product Specifications: Product Weight Product Dimensions Workout Area Number of Exercises Power Rod® Resistance Power Rod® Upgradability User Weight Limit 157 lbs. (71 kg) 53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) high 96" (244 cm) long x 78" (198 cm) wide Over 60 210 lbs. (95 kg) 310 lbs. (141 kg.) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H !34-& !34-& US Meets: ASTM F2276-05 ASTM F2216-05 US 53 Bowflex Xtreme® SE Assembly Manual
Specifications / Approvals Product Specifications: Product Weight Product Dimensions Workout Area Number of Exercises Power Rod® Resistance Power Rod® Upgradability User Weight Limit 157 lbs. (71 kg) 53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) high 96" (244 cm) long x 78" (198 cm) wide Over 60 210 lbs. (95 kg) 310 lbs. (141 kg.) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H !34-& !34-& US Meets: ASTM F2276-05 ASTM F2216-05 US 53 Bowflex Xtreme® SE Assembly Manual
Assembly Manual
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... (15 cm) and a total width of 6.5 ft (2.0 m). The best place for each step and thoroughly read all Cables coiled and wrapped until your Bowflex Xtreme® SE home gym. Select a workout area that will make the assembly process go faster, gather the pieces you need for your Bowflex Xtreme® SE home gym, turn bolts or nuts toward the right to tighten and left to locate your assembly of the...
... (15 cm) and a total width of 6.5 ft (2.0 m). The best place for each step and thoroughly read all Cables coiled and wrapped until your Bowflex Xtreme® SE home gym. Select a workout area that will make the assembly process go faster, gather the pieces you need for your Bowflex Xtreme® SE home gym, turn bolts or nuts toward the right to tighten and left to locate your assembly of the...
Assembly Manual
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..., BOLT COVER, PLASTIC BUTTON HEAD CAP SCREW . .375-16X3X1 FW-TYPE B-R 0.375-BLK NUT, NYLOCK 3/8-16 LEG EXTENSION BACKBONE ASSEMBLY CHROME TUBE, FOAM ROLLER FOAM ROLLER END CAP, 3/4 INCH PIN, BALL DENTENT, LEG EXT BOWFLEX ROD PACK 210# XTREME SE SEAT ASSEMBLY XTREME SE SEAT BACK ASSEMBLY LEG EXTENSION ASSEMBLY PIVOT TUBE BAR 50" BENT LAT BAR BAR 48" LONG WITH FOAM GRIPS ACC BAG LEG #1 ASSEMBLY PVC HANDGRIP PAIR ASSEMBLY AB CRUNCH STRAP ASSEMBLY BRKT, AB CRUNCH BUTTON HEAD CAP SCREW...
..., BOLT COVER, PLASTIC BUTTON HEAD CAP SCREW . .375-16X3X1 FW-TYPE B-R 0.375-BLK NUT, NYLOCK 3/8-16 LEG EXTENSION BACKBONE ASSEMBLY CHROME TUBE, FOAM ROLLER FOAM ROLLER END CAP, 3/4 INCH PIN, BALL DENTENT, LEG EXT BOWFLEX ROD PACK 210# XTREME SE SEAT ASSEMBLY XTREME SE SEAT BACK ASSEMBLY LEG EXTENSION ASSEMBLY PIVOT TUBE BAR 50" BENT LAT BAR BAR 48" LONG WITH FOAM GRIPS ACC BAG LEG #1 ASSEMBLY PVC HANDGRIP PAIR ASSEMBLY AB CRUNCH STRAP ASSEMBLY BRKT, AB CRUNCH BUTTON HEAD CAP SCREW...
Assembly Manual
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... Optional Leg Extension Parts 2 Chrome Tubes (3/4") 4 Foam Rollers 4 End Caps (3/4") 2 Snap Hooks . & 2 Cables NOTE: Specifications Subject to Change Without Notice Bowflex Xtreme® SE Assembly Manual Rail Squat Pulley Frame Right and Left Pulley Abdominal Bracket Arms Seat Backbone Seat Back Seat Bottom Upper Lat Tower Lat Cross Bar with Pulleys 2 Hand Grips 50" Bent Lat Bar Squat Bar 2 Squat Straps 8 Snap Hooks A bd o m in a l Crunch. Support . Base Frame Parts Reference Guide Left Frame Rail Right Frame Rail Rear Cross . Member Lower Lat...
... Optional Leg Extension Parts 2 Chrome Tubes (3/4") 4 Foam Rollers 4 End Caps (3/4") 2 Snap Hooks . & 2 Cables NOTE: Specifications Subject to Change Without Notice Bowflex Xtreme® SE Assembly Manual Rail Squat Pulley Frame Right and Left Pulley Abdominal Bracket Arms Seat Backbone Seat Back Seat Bottom Upper Lat Tower Lat Cross Bar with Pulleys 2 Hand Grips 50" Bent Lat Bar Squat Bar 2 Squat Straps 8 Snap Hooks A bd o m in a l Crunch. Support . Base Frame Parts Reference Guide Left Frame Rail Right Frame Rail Rear Cross . Member Lower Lat...
Assembly Manual
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...; Rear Cross Member Hardware: • 6 Button Head Screws ( 3/8" X 3/4") • 6 Flat Washers (3/8") Tool: 7/32" Allen Wrench . (or Hex Wrench) Left Frame Rail 1-1 Lay all parts on floor as shown. Base Frame Flat Washers Button Head Screws Button Head Screws Flat Washers Button Head Screws Flat Washers Rear Cross Member Right Frame Rail Finger tighten screws at this time. Self Threading Screws Flat Washers Rod Box w/ Rods Bowflex Xtreme® SE Assembly Manual
...; Rear Cross Member Hardware: • 6 Button Head Screws ( 3/8" X 3/4") • 6 Flat Washers (3/8") Tool: 7/32" Allen Wrench . (or Hex Wrench) Left Frame Rail 1-1 Lay all parts on floor as shown. Base Frame Flat Washers Button Head Screws Button Head Screws Flat Washers Button Head Screws Flat Washers Rear Cross Member Right Frame Rail Finger tighten screws at this time. Self Threading Screws Flat Washers Rod Box w/ Rods Bowflex Xtreme® SE Assembly Manual
Assembly Manual
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...shown. Seat Support Rail Flat Washer Button Head Screw Button Head Screw Flat Washer Bowflex Xtreme® SE Assembly Manual using screws and washers . Button Head Screw Flat Washer Flat Washer Button Head Screw Lower Lat Tower Assembly Base Frame Assembly Step 4 Install Seat Support Rail Parts: • Seat Support Rail • Base Frame Assembly Hardware: • 2 Button Head Screws (3/8" X 3/4") • 2 Flat Washers (3/8") Tool: 7/32" Hex Wrench Base Frame/ . Assembly Guide Step 3 Install Lower Lat Tower Assembly Parts: • Lower Lat Tower Assembly...
...shown. Seat Support Rail Flat Washer Button Head Screw Button Head Screw Flat Washer Bowflex Xtreme® SE Assembly Manual using screws and washers . Button Head Screw Flat Washer Flat Washer Button Head Screw Lower Lat Tower Assembly Base Frame Assembly Step 4 Install Seat Support Rail Parts: • Seat Support Rail • Base Frame Assembly Hardware: • 2 Button Head Screws (3/8" X 3/4") • 2 Flat Washers (3/8") Tool: 7/32" Hex Wrench Base Frame/ . Assembly Guide Step 3 Install Lower Lat Tower Assembly Parts: • Lower Lat Tower Assembly...
Assembly Manual
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...8226; 4 Washers (3/8") Tools: 7/32" Hex Wrench & Adjustable . Left Pulley Arm Right Pulley Arm 3QUATPULLEYFRAMENOTSHOWNFORCLARITY Washers Button Head Screws 3QUATPULLEYFRAMENOTSHOWNFORCLARITY Button Head Screw Base Frame & Lower Lat Tower Assembly Button Head Screw Flat Washers Bowflex Xtreme® SE Assembly Manual 10 Flat Washers Nylock Nut Button Head Screw Step 6 Install Pulley . or Socket Wrench 5-1 P lace the Squat Pulley Frame behind the Seat Support Rail and align the top screw holes. Assembly Guide Step 5 I nstall screws and washers into the bottom holes...
...8226; 4 Washers (3/8") Tools: 7/32" Hex Wrench & Adjustable . Left Pulley Arm Right Pulley Arm 3QUATPULLEYFRAMENOTSHOWNFORCLARITY Washers Button Head Screws 3QUATPULLEYFRAMENOTSHOWNFORCLARITY Button Head Screw Base Frame & Lower Lat Tower Assembly Button Head Screw Flat Washers Bowflex Xtreme® SE Assembly Manual 10 Flat Washers Nylock Nut Button Head Screw Step 6 Install Pulley . or Socket Wrench 5-1 P lace the Squat Pulley Frame behind the Seat Support Rail and align the top screw holes. Assembly Guide Step 5 I nstall screws and washers into the bottom holes...
Assembly Manual
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... use. Seat Backbone Seat Support Rail 13 Bowflex Xtreme® SE Assembly Manual Leg Extension Assembly Parts: • Leg Extension Assembly • Lock Knob 11-1 I nstall Seat Assembly Parts: • Seat Assembly • Main Assembly 12-1 A lign the top two hooks on the Seat Support Rail. 12-2 T ip seat front up and slide . Lock Knob Leg Extension Backbone Seat Backbone Step 12 I nsert Leg Extension Backbone into open end of Seat Backbone as shown. 11-2 A lign one hole of pins on the Seat...
... use. Seat Backbone Seat Support Rail 13 Bowflex Xtreme® SE Assembly Manual Leg Extension Assembly Parts: • Leg Extension Assembly • Lock Knob 11-1 I nstall Seat Assembly Parts: • Seat Assembly • Main Assembly 12-1 A lign the top two hooks on the Seat Support Rail. 12-2 T ip seat front up and slide . Lock Knob Leg Extension Backbone Seat Backbone Step 12 I nsert Leg Extension Backbone into open end of Seat Backbone as shown. 11-2 A lign one hole of pins on the Seat...
Assembly Manual
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... the . washers as shown.. those on your height with those on the Seat Support Rail. 13-2 Secure Seat Back Pad to the Seat Support Rail using washers and screws as shown. Assembly Guide Step 13 Install Seat Back Pad Note: T he back of the Seat Back Pad has two pairs of holes. screw holes for your height. Flat Washers Upper Lat Tower Lat Cross Bar Button Head Screws Bowflex Xtreme® SE Assembly Manual 14
... the . washers as shown.. those on your height with those on the Seat Support Rail. 13-2 Secure Seat Back Pad to the Seat Support Rail using washers and screws as shown. Assembly Guide Step 13 Install Seat Back Pad Note: T he back of the Seat Back Pad has two pairs of holes. screw holes for your height. Flat Washers Upper Lat Tower Lat Cross Bar Button Head Screws Bowflex Xtreme® SE Assembly Manual 14
Assembly Manual
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... the hardware installed in a variety of the lat tower. 18-3 Attach the cable to the next step. Abdominal Exercises Chest Exercises 17 Bowflex Xtreme® SE Assembly Manual Lat Pulldown Exercises Leg and Squat Exercises NOTE: As you use your home gym, you will connect the cables and pulleys in Steps 1, 3, 4, and 6. Assembly Guide Step 17 Tighten Hardware 17-1 Carefully go over the entire Bowflex Xtreme® SE home gym and tighten all hardware before proceeding to the home gym following the routing for information on using the Bowflex Xtreme® SE home gym..
... the hardware installed in a variety of the lat tower. 18-3 Attach the cable to the next step. Abdominal Exercises Chest Exercises 17 Bowflex Xtreme® SE Assembly Manual Lat Pulldown Exercises Leg and Squat Exercises NOTE: As you use your home gym, you will connect the cables and pulleys in Steps 1, 3, 4, and 6. Assembly Guide Step 17 Tighten Hardware 17-1 Carefully go over the entire Bowflex Xtreme® SE home gym and tighten all hardware before proceeding to the home gym following the routing for information on using the Bowflex Xtreme® SE home gym..
Assembly Manual
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Assembly Guide Step 19 CONGRATULATIONS! Please inspect your exercise program. !4 4%.4)/. )--%$)!4%!#4)/.2%15)2%$ #!54)/. Bowflex Xtreme® SE Assembly Manual 18 Failure to visually check and test assembly before use can cause damage to the Bowflex Xtreme® SE home gym and serious injury to machine. 7!2.).' Review all fasteners are tight and components are properly assembled. You have successfully completed assembly of your machine to ensure that all warnings affixed to $ ! . ' % 2 users and bystanders and can...
Assembly Guide Step 19 CONGRATULATIONS! Please inspect your exercise program. !4 4%.4)/. )--%$)!4%!#4)/.2%15)2%$ #!54)/. Bowflex Xtreme® SE Assembly Manual 18 Failure to visually check and test assembly before use can cause damage to the Bowflex Xtreme® SE home gym and serious injury to machine. 7!2.).' Review all fasteners are tight and components are properly assembled. You have successfully completed assembly of your machine to ensure that all warnings affixed to $ ! . ' % 2 users and bystanders and can...
Owners Manual
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... workout equipment for selecting the Bowflex Xtreme® SE home gym. With all of home fitness equipment available. Everyone at Nautilus would like to thank you 're just about to prove it carefully before you need to improving your health and fitness! With the Bowflex Xtreme® SE home gym, you have everything you do so using Power Rod® Resistance. The Bowflex Xtreme® SE home gym's exceptional resistance and quality is the finest home fitness...
... workout equipment for selecting the Bowflex Xtreme® SE home gym. With all of home fitness equipment available. Everyone at Nautilus would like to thank you 're just about to prove it carefully before you need to improving your health and fitness! With the Bowflex Xtreme® SE home gym, you have everything you do so using Power Rod® Resistance. The Bowflex Xtreme® SE home gym's exceptional resistance and quality is the finest home fitness...
Owners Manual
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... End. • Select a workout area that provides a minimum clearance behind the rod box of 0.5 ft (15 cm) and a total width of 6.5 ft (2.0 m). Children must be hazardous to over this weight. • Set up and operate this machine on this machine. • Keep Children away from this equipment. • Consult a physician prior to commencing an exercise program. Bowflex Xtreme® SE Owner's Manual
... End. • Select a workout area that provides a minimum clearance behind the rod box of 0.5 ft (15 cm) and a total width of 6.5 ft (2.0 m). Children must be hazardous to over this weight. • Set up and operate this machine on this machine. • Keep Children away from this equipment. • Consult a physician prior to commencing an exercise program. Bowflex Xtreme® SE Owner's Manual
Owners Manual
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... are as other fitness guides. Select complementary exercises. It's important not to rush the process and try to review this manual as well as follows: • T raining Frequency: The number of repetitions, resistance and exercise period. 12 Bowflex Xtreme® SE Owner's Manual Be sure to be dangerous. Training variables. When designing your current fitness level. Before you start any fitness program you train per week...
... are as other fitness guides. Select complementary exercises. It's important not to rush the process and try to review this manual as well as follows: • T raining Frequency: The number of repetitions, resistance and exercise period. 12 Bowflex Xtreme® SE Owner's Manual Be sure to be dangerous. Training variables. When designing your current fitness level. Before you start any fitness program you train per week...
Owners Manual
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... set . Train each rep. Focus on to the next exercise. Move slowly on each muscle group to failure before you move , cramp the muscle at any muscle group. DAY 1 Body Part Chest Shoulders DAY 2 Body Part Back Arms DAY 3 Body Part Legs Trunk Exercise Sets Bench Press 2-4 Chest Fly 2-4 Seated Shoulder Press 2-4 Crossover Rear Deltoid Row 2-4 Lateral Shoulder Raise 2-4 Shoulder Shrug 2-4 Exercise Sets Seated Lat Row 2-4 Seated Lat Pulldowns 2-4 Biceps Curl 2-4 Reverse Curl 2-4 Triceps Pushdown 2-4 Triceps Extension 2-4 Exercise Sets...
... set . Train each rep. Focus on to the next exercise. Move slowly on each muscle group to failure before you move , cramp the muscle at any muscle group. DAY 1 Body Part Chest Shoulders DAY 2 Body Part Back Arms DAY 3 Body Part Legs Trunk Exercise Sets Bench Press 2-4 Chest Fly 2-4 Seated Shoulder Press 2-4 Crossover Rear Deltoid Row 2-4 Lateral Shoulder Raise 2-4 Shoulder Shrug 2-4 Exercise Sets Seated Lat Row 2-4 Seated Lat Pulldowns 2-4 Biceps Curl 2-4 Reverse Curl 2-4 Triceps Pushdown 2-4 Triceps Extension 2-4 Exercise Sets...
Owners Manual
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... 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 Back Extension 30- 60 Seconds Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 18 Bowflex Xtreme® SE Owner's Manual Add additional rounds of Circuit 2 as your resting heart rate. The Workouts True Aerobic Circuit Training Frequency...
... 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 Back Extension 30- 60 Seconds Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 18 Bowflex Xtreme® SE Owner's Manual Add additional rounds of Circuit 2 as your resting heart rate. The Workouts True Aerobic Circuit Training Frequency...
Owners Manual
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...Bench Press Chest Fly Seated Shoulder Press Crossover Rear Deltoid 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 Standing Low Back Extension Seated Abdominal Crunch Sets Reps 2-4 5-8 2-4 5-8 2-4 8-12 2-4 5-8 Bowflex Xtreme® SE Owner's Manual 19 Tighten the muscle before you move...
...Bench Press Chest Fly Seated Shoulder Press Crossover Rear Deltoid 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 Standing Low Back Extension Seated Abdominal Crunch Sets Reps 2-4 5-8 2-4 5-8 2-4 8-12 2-4 5-8 Bowflex Xtreme® SE Owner's Manual 19 Tighten the muscle before you move...
Owners Manual
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... bent again. Bend elbow, moving hand in arcing motion across chest. • Stop motion when arm is straight, then slowly reverse arc motion until elbow is in "Hammer Grip" Pulleys: Center Cross Bar - Maintain a slight, comfortable, arch in start position. ACTION • Keep upper arm stationary. ACTION • Keep upper arm stationary. Muscles worked: Triceps muscles. Bowflex Xtreme® SE Owner's Manual 39 Key Points: • Keep...
... bent again. Bend elbow, moving hand in arcing motion across chest. • Stop motion when arm is straight, then slowly reverse arc motion until elbow is in "Hammer Grip" Pulleys: Center Cross Bar - Maintain a slight, comfortable, arch in start position. ACTION • Keep upper arm stationary. ACTION • Keep upper arm stationary. Muscles worked: Triceps muscles. Bowflex Xtreme® SE Owner's Manual 39 Key Points: • Keep...
Owners Manual
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.... • Slowly move diagonally, rotating and curling torso, with minimal resistance, in lower back. facing outward Accessory: Abdominal Crunch Shoulder Harness Pulleys: Abdominal bar Before You Begin: Remove Leg Extension Key Points: • Allow exhalation up to each of pelvis on floor. Note: rotation is critical. 46 Bowflex Xtreme® SE Owner's Manual START FINISH START • Place seat in lowest position. • Attach the Abdominal Crunch...
.... • Slowly move diagonally, rotating and curling torso, with minimal resistance, in lower back. facing outward Accessory: Abdominal Crunch Shoulder Harness Pulleys: Abdominal bar Before You Begin: Remove Leg Extension Key Points: • Allow exhalation up to each of pelvis on floor. Note: rotation is critical. 46 Bowflex Xtreme® SE Owner's Manual START FINISH START • Place seat in lowest position. • Attach the Abdominal Crunch...
