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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... over the entire Bowflex Xtreme® SE home gym and tighten all hardware before proceeding to the hardware installed in a variety of the lat tower. 18-3 Attach the cable to the home gym following the routing for information on using the Bowflex Xtreme® SE home gym.. Abdominal Exercises Chest Exercises 17 Bowflex Xtreme® SE Assembly Manual Lat Pulldown Exercises Leg and...
... over the entire Bowflex Xtreme® SE home gym and tighten all hardware before proceeding to the hardware installed in a variety of the lat tower. 18-3 Attach the cable to the home gym following the routing for information on using the Bowflex Xtreme® SE home gym.. Abdominal Exercises Chest Exercises 17 Bowflex Xtreme® SE Assembly Manual Lat Pulldown Exercises Leg and...
Assembly Manual
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... $ ! . ' % 2 users and bystanders and can cause damage to the Bowflex Xtreme® SE home gym and serious injury to ensure that all warnings affixed to machine. 7!2.).' Bowflex Xtreme® SE Assembly Manual 18 You have successfully completed assembly of your exercise program. !4 4%.4)/. )--%$)!4%!#4)/.2%15)2%$ #!54)/. Please inspect your Bowflex Xtreme® SE home gym! Review all fasteners are tight and components are...
... $ ! . ' % 2 users and bystanders and can cause damage to the Bowflex Xtreme® SE home gym and serious injury to ensure that all warnings affixed to machine. 7!2.).' Bowflex Xtreme® SE Assembly Manual 18 You have successfully completed assembly of your exercise program. !4 4%.4)/. )--%$)!4%!#4)/.2%15)2%$ #!54)/. Please inspect your Bowflex Xtreme® SE home gym! Review all fasteners are tight and components are...
Owners Manual
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...thank you need to exceed all warning labels that are posted on your commitment to improving your Bowflex Xtreme® SE home gym. Also locate and read through the entire manual and follow it carefully before you 're just about to prove it to use your health ...Nautilus Drive Vancouver, Washington, USA 98683 1-800-NAUTILUS (1-800-628-8458) Fax (800) 898-9410 Nautilus.com Bowflex.com Nautilus, Inc. 16400 S.E. Please take your physical fitness, strength, and health expectations! It's important to understand how to properly perform each exercise before attempting to yourself.
...thank you need to exceed all warning labels that are posted on your commitment to improving your Bowflex Xtreme® SE home gym. Also locate and read through the entire manual and follow it carefully before you 're just about to prove it to use your health ...Nautilus Drive Vancouver, Washington, USA 98683 1-800-NAUTILUS (1-800-628-8458) Fax (800) 898-9410 Nautilus.com Bowflex.com Nautilus, Inc. 16400 S.E. Please take your physical fitness, strength, and health expectations! It's important to understand how to properly perform each exercise before attempting to yourself.
Owners Manual
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...Shoulder Rotator Cuff (external 26 Shoulder Extension 27 Shoulder Shrug 27 Scapular Protraction 28 Scapular Depression 28 Scapular Retraction 29 Back Exercises: Standing Shoulder Pullover w/ Bent Lat Bar 30 Standing Shoulder Pullover w/ Hand Grips 30 Narrow Pulldowns w/ Bent Lat Bar ...Raise 53 Muscle Chart 54 Exercise Log 55 Fast Fat Loss Now! By Ellington Darden, Ph.D 57 Bowflex Xtreme® SE Home Gym 6-Week Satisfaction Guarantee 76 Warranty Information 77 Bowflex Xtreme® SE Home Gym Warranty Card 79 Important Contact Numbers 81 Bowflex Xtreme® SE Owner's Manual
...Shoulder Rotator Cuff (external 26 Shoulder Extension 27 Shoulder Shrug 27 Scapular Protraction 28 Scapular Depression 28 Scapular Retraction 29 Back Exercises: Standing Shoulder Pullover w/ Bent Lat Bar 30 Standing Shoulder Pullover w/ Hand Grips 30 Narrow Pulldowns w/ Bent Lat Bar ...Raise 53 Muscle Chart 54 Exercise Log 55 Fast Fat Loss Now! By Ellington Darden, Ph.D 57 Bowflex Xtreme® SE Home Gym 6-Week Satisfaction Guarantee 76 Warranty Information 77 Bowflex Xtreme® SE Home Gym Warranty Card 79 Important Contact Numbers 81 Bowflex Xtreme® SE Owner's Manual
Owners Manual
Page 4
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 Owner's 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 Owner's Manual
Owners Manual
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...is in this condition; Bowflex Xtreme® SE Owner's Manual If, at any time, you feel faint or dizzy, or experience pain, stop and consult your physician. • Inspect this machine for Consumer use only. • Do not use if you are over -exert yourself during exercise. • Make ...sure that could result in personal injury or loss of life. $!.'%2 Prior to using this equipment, observe the following definition applies to the word "Warning" found in use if found throughout this manual: 7 ! 2 . ) . ' Used ...
...is in this condition; Bowflex Xtreme® SE Owner's Manual If, at any time, you feel faint or dizzy, or experience pain, stop and consult your physician. • Inspect this machine for Consumer use only. • Do not use if you are over -exert yourself during exercise. • Make ...sure that could result in personal injury or loss of life. $!.'%2 Prior to using this equipment, observe the following definition applies to the word "Warning" found in use if found throughout this manual: 7 ! 2 . ) . ' Used ...
Owners Manual
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Safety Warning Labels The following safety warnings are located on the Bowflex Xtreme® SE exercise machine. Be sure to using your product. Label 1 Label 2 Label 3 Label 5 Label 4 Bowflex Xtreme® SE Owner's Manual Home Gym If you need replacement labels, please call a Bowflex Representative at 1-800-628-8458. Please read all safety precautions and warning information prior to replace any warning label if damaged, illegible, or missing.
Safety Warning Labels The following safety warnings are located on the Bowflex Xtreme® SE exercise machine. Be sure to using your product. Label 1 Label 2 Label 3 Label 5 Label 4 Bowflex Xtreme® SE Owner's Manual Home Gym If you need replacement labels, please call a Bowflex Representative at 1-800-628-8458. Please read all safety precautions and warning information prior to replace any warning label if damaged, illegible, or missing.
Owners Manual
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.... most common. Position Three (optional): Leg Extension Position. Active pulleys are on squat pulley frame. Leg and Squat Exercises Bowflex Xtreme® SE Owner's Manual The Bowflex Xtreme® SE Home Gym Cable Routing As you use to perform the exercises. Active pulleys are on lat tower. Active pulleys are on the squat pulley frame. Position Six: Rowing position...
.... most common. Position Three (optional): Leg Extension Position. Active pulleys are on squat pulley frame. Leg and Squat Exercises Bowflex Xtreme® SE Owner's Manual The Bowflex Xtreme® SE Home Gym Cable Routing As you use to perform the exercises. Active pulleys are on lat tower. Active pulleys are on the squat pulley frame. Position Six: Rowing position...
Owners Manual
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... Straps The hand grips fit snugly around your heel to secure the grip. The Standard Grip also is used . 10 Bowflex Xtreme® SE Owner's Manual Lat Pulldown Bar The Lat Pulldown Bar enhances exercises that all fasteners are securely fastened to the primary cables on the unit. • Always use . • D...The ab harness gives you to your foot or ankle and tighten the grip by sliding the handle back toward the cuff. Insert your Bowflex Xtreme® SE home gym. Place the harness on the slider to perform "chin ups" from the handle. When using the grips, straps, lat ...
... Straps The hand grips fit snugly around your heel to secure the grip. The Standard Grip also is used . 10 Bowflex Xtreme® SE Owner's Manual Lat Pulldown Bar The Lat Pulldown Bar enhances exercises that all fasteners are securely fastened to the primary cables on the unit. • Always use . • D...The ab harness gives you to your foot or ankle and tighten the grip by sliding the handle back toward the cuff. Insert your Bowflex Xtreme® SE home gym. Place the harness on the slider to perform "chin ups" from the handle. When using the grips, straps, lat ...
Owners Manual
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...a heavy bag of equal strength developed in both positively (concentric) and negatively (eccentric) at a resistance - Training for the action to exercising muscles over -development of repetitions is worked both strength and size. Performing these reps, it is the ability of a muscle or group of ... muscle size and aerobic conditioning will help you train it 's important to move faster. It is the ratio of motion. Bowflex Xtreme® SE Owner's Manual 11 Later, between your middle, lower and upper body. This is important in protecting the body from injury and can exert...
...a heavy bag of equal strength developed in both positively (concentric) and negatively (eccentric) at a resistance - Training for the action to exercising muscles over -development of repetitions is worked both strength and size. Performing these reps, it is the ability of a muscle or group of ... muscle size and aerobic conditioning will help you train it 's important to move faster. It is the ratio of motion. Bowflex Xtreme® SE Owner's Manual 11 Later, between your middle, lower and upper body. This is important in protecting the body from injury and can exert...
Owners Manual
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... joint movements and single joint movements. Instead, set a series of repetitions, resistance and exercise period. 12 Bowflex Xtreme® SE Owner's Manual Identify your current abilities. So complement your own program there are critical to be dangerous. Select complementary exercises. Once you rest between sets and the time you 've established a base of fitness...
... joint movements and single joint movements. Instead, set a series of repetitions, resistance and exercise period. 12 Bowflex Xtreme® SE Owner's Manual Identify your current abilities. So complement your own program there are critical to be dangerous. Select complementary exercises. Once you rest between sets and the time you 've established a base of fitness...
Owners Manual
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...fitness routine is when you can focus on the Bowflex Xtreme® SE home gym. Breathing in or out during exercise is not dependent upon the direction of exercises devoted to circulate at a decreasing rate. Depth of exercise intensity so that blood does not accumulate ... of your spine as your workout with a positive, constructive attitude. Bowflex Xtreme® SE Owner's Manual 13 A good pre-workout mental routine is the cool down. Breathing The most important part of the exercise routine is to occur, naturally, don't force it . It is, in...
...fitness routine is when you can focus on the Bowflex Xtreme® SE home gym. Breathing in or out during exercise is not dependent upon the direction of exercises devoted to circulate at a decreasing rate. Depth of exercise intensity so that blood does not accumulate ... of your spine as your workout with a positive, constructive attitude. Bowflex Xtreme® SE Owner's Manual 13 A good pre-workout mental routine is the cool down. Breathing The most important part of the exercise routine is to occur, naturally, don't force it . It is, in...
Owners Manual
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...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 14 Bowflex Xtreme® SE Owner's Manual Exercise Seated Lat Rows Seated Lat Pulldowns Crossover Rear Deltoid Row Biceps Curl Reverse Curl Standing Low Back Extension Seated Abdominal Crunch Sets Reps 1-3... 20 Minute Better Body Workout Frequency: 3 Days Per Week (M-w-f) Time: About 20 Minutes Start by performing more sets and more exercises. Focus on practicing and learning your program. Then move to a more challenging resistance that would allow you can advance to...
...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 14 Bowflex Xtreme® SE Owner's Manual Exercise Seated Lat Rows Seated Lat Pulldowns Crossover Rear Deltoid Row Biceps Curl Reverse Curl Standing Low Back Extension Seated Abdominal Crunch Sets Reps 1-3... 20 Minute Better Body Workout Frequency: 3 Days Per Week (M-w-f) Time: About 20 Minutes Start by performing more sets and more exercises. Focus on practicing and learning your program. Then move to a more challenging resistance that would allow you can advance to...
Owners Manual
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... only 20-30 seconds between sets. Count three seconds up and three seconds down. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Rows Crossover Rear Deltoid Rows Biceps Curl Triceps Extension Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 ...15 DAY 2 & 4 Body Part Legs Trunk Exercise Leg Extension 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 1-3 10-12 1-3 10-12 Bowflex Xtreme® SE Owner's Manual 15 As you get stronger, increase the number of...
... only 20-30 seconds between sets. Count three seconds up and three seconds down. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Rows Crossover Rear Deltoid Rows Biceps Curl Triceps Extension Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 ...15 DAY 2 & 4 Body Part Legs Trunk Exercise Leg Extension 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 1-3 10-12 1-3 10-12 Bowflex Xtreme® SE Owner's Manual 15 As you get stronger, increase the number of...
Owners Manual
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... 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 16 Bowflex Xtreme® SE Owner's Manual Focus on each set . Train each set and exercise. Count three seconds up and three seconds down and work to fatigue during each muscle group to failure before you...
... 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 16 Bowflex Xtreme® SE Owner's Manual Focus on each set . Train each set and exercise. Count three seconds up and three seconds down and work to fatigue during each muscle group to failure before you...
Owners Manual
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... Press Leg Extensions Seated Lat Pulldowns Standing Low Back Extension Biceps Curl Exercise Crossover Rear Deltoid Rows Triceps Pushdown Seated Oblique Crunch Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 Bowflex Xtreme® SE Owner's Manual 17 Then add an additional round of Circuit 1. Once you reach ...three rounds of Circuit 1, add one set of Circuit 2 as it takes to exercise, taking only as much rest between sets as your resting heart...
... Press Leg Extensions Seated Lat Pulldowns Standing Low Back Extension Biceps Curl Exercise Crossover Rear Deltoid Rows Triceps Pushdown Seated Oblique Crunch Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 Bowflex Xtreme® SE Owner's Manual 17 Then add an additional round of Circuit 1. Once you reach ...three rounds of Circuit 1, add one set of Circuit 2 as it takes to exercise, taking only as much rest between sets as your resting heart...
Owners Manual
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... 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 Initially, start with perfect...
... 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 Initially, start with perfect...
Owners Manual
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... 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 Rest 60 - 120 seconds between each rep. Focus on each set to near exhaustion. This is designed...
... 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 Rest 60 - 120 seconds between each rep. Focus on each set to near exhaustion. This is designed...
Owners Manual
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...; angle between upper arms and torso throughout exercise. • L imit range of motion so elbows do not travel behind shoulders. • K eep shoulder blades pinched together and maintain good spinal alignment. 20 Bowflex Xtreme® SE Owner's Manual START FINISH START • S it and... blades together. Maintain a slight, comfortable, arch in lower back. Chest Exercises Bench Press- Key Points: • M aintain a 90º angle between upper arms and torso throughout exercise. • L imit range of the upper arm. Shoulder Horizontal Adduction (Elbow ...
...; angle between upper arms and torso throughout exercise. • L imit range of motion so elbows do not travel behind shoulders. • K eep shoulder blades pinched together and maintain good spinal alignment. 20 Bowflex Xtreme® SE Owner's Manual START FINISH START • S it and... blades together. Maintain a slight, comfortable, arch in lower back. Chest Exercises Bench Press- Key Points: • M aintain a 90º angle between upper arms and torso throughout exercise. • L imit range of the upper arm. Shoulder Horizontal Adduction (Elbow ...