Assembly and Owners Manual
Page 2
... your health and fitness! As a general rule, and for your assembly of free space for the step. 2. The Bowflex Xtreme® home gym's exceptional resistance and quality is on a bolt, use it 's important that will not believe the amazing results your machine carefully. Before You Assemble Please take the time to locate your body will get with the Bowflex Xtreme® home gym! To make your Bowflex Xtreme® home gym is unmatched by any exercise...
... your health and fitness! As a general rule, and for your assembly of free space for the step. 2. The Bowflex Xtreme® home gym's exceptional resistance and quality is on a bolt, use it 's important that will not believe the amazing results your machine carefully. Before You Assemble Please take the time to locate your body will get with the Bowflex Xtreme® home gym! To make your Bowflex Xtreme® home gym is unmatched by any exercise...
Assembly and Owners Manual
Page 7
... Do not tighten screws at this time. Seat Support Rail Flat Washer Button Head Screw Button Head Screw Flat Washer Assembly Guide Step 3 Install Lower Lat Tower Assembly Parts: • Lower Lat Tower Assembly • Base Frame Assembly Hardware: • 2 Button Head Screws (3/8" X 3/4") • 2 Flat Washers (3/8") Tool: 7/32" Hex Wrench 3-1 Align the Lower Lat Tower Assembly over the Base Frame. Button Head Screw Flat Washer Flat Washer Button Head Screw Base Frame Assembly 5 Lower Lat Tower Assembly Step 4 Install Seat Support Rail Parts: • Seat Support Rail...
... Do not tighten screws at this time. Seat Support Rail Flat Washer Button Head Screw Button Head Screw Flat Washer Assembly Guide Step 3 Install Lower Lat Tower Assembly Parts: • Lower Lat Tower Assembly • Base Frame Assembly Hardware: • 2 Button Head Screws (3/8" X 3/4") • 2 Flat Washers (3/8") Tool: 7/32" Hex Wrench 3-1 Align the Lower Lat Tower Assembly over the Base Frame. Button Head Screw Flat Washer Flat Washer Button Head Screw Base Frame Assembly 5 Lower Lat Tower Assembly Step 4 Install Seat Support Rail Parts: • Seat Support Rail...
Assembly and Owners Manual
Page 12
.... 10 Step 13 Install Seat Back Pad Note: The back of the Seat Back Pad has two pairs of holes. Select the appropriate set based on the Seat Support Rail. 13-2 Secure Seat Back Pad to the Seat Support Rail using washers and screws as shown. Seat Back Pad Flat Washers Button Head Screws Step 14: Upper Lat Tower Assembly Parts: • Upper Lat Tower • Lat Cross Bar Hardware: • 2 Button Head Screws ((33...
.... 10 Step 13 Install Seat Back Pad Note: The back of the Seat Back Pad has two pairs of holes. Select the appropriate set based on the Seat Support Rail. 13-2 Secure Seat Back Pad to the Seat Support Rail using washers and screws as shown. Seat Back Pad Flat Washers Button Head Screws Step 14: Upper Lat Tower Assembly Parts: • Upper Lat Tower • Lat Cross Bar Hardware: • 2 Button Head Screws ((33...
Assembly and Owners Manual
Page 16
..., their connections. • Never use . • Before exercising, make certain that is not meant for any exercise program consult your Bowflex Xtreme® home gym on your Bowflex Xtreme® home gym. For your safety, do not stand directly over the top of the Bowflex Xtreme® home gym. • Keep your body weight centered on it carefully before using the machine. • Parents and others to use . • Never move or adjust the seat while...
..., their connections. • Never use . • Before exercising, make certain that is not meant for any exercise program consult your Bowflex Xtreme® home gym on your Bowflex Xtreme® home gym. For your safety, do not stand directly over the top of the Bowflex Xtreme® home gym. • Keep your body weight centered on it carefully before using the machine. • Parents and others to use . • Never move or adjust the seat while...
Assembly and Owners Manual
Page 17
... Muscle Chart 83 Bowflex Xtreme® Home Gym 6-Week Satisfaction Guarantee 84 Bowflex Xtreme® Home Gym Warranty Card 85 Warranty Information 87 15 Table of Contents Assembly Guide 1-12 Important Safety Precautions 14 Get To Know Machine 16 How to Use Your Machine 17-19 Define Your Goals 20-22 Working Out 23 The Workouts: The 20 Minute Better Body Workout 23 Advanced General Conditioning 23 20 Minute Upper / Lower Body 24 Body Building...
... Muscle Chart 83 Bowflex Xtreme® Home Gym 6-Week Satisfaction Guarantee 84 Bowflex Xtreme® Home Gym Warranty Card 85 Warranty Information 87 15 Table of Contents Assembly Guide 1-12 Important Safety Precautions 14 Get To Know Machine 16 How to Use Your Machine 17-19 Define Your Goals 20-22 Working Out 23 The Workouts: The 20 Minute Better Body Workout 23 Advanced General Conditioning 23 20 Minute Upper / Lower Body 24 Body Building...
Assembly and Owners Manual
Page 20
... Use Your Machine The Bowflex Xtreme® Home Gym Pulley Positions With the versatility to perform over 65 different exercises, the Bowflex Xtreme® home gym easily transitions from service until the repair is made. Position Two: Lat Pulldown Position. Maintenance and Care of the owner to cables or belts and their connections. The safety and integrity designed into a machine can make the bench too "slick." Position Three (optional): Leg Extension Position. Active pulleys...
... Use Your Machine The Bowflex Xtreme® Home Gym Pulley Positions With the versatility to perform over 65 different exercises, the Bowflex Xtreme® home gym easily transitions from service until the repair is made. Position Two: Lat Pulldown Position. Maintenance and Care of the owner to cables or belts and their connections. The safety and integrity designed into a machine can make the bench too "slick." Position Three (optional): Leg Extension Position. Active pulleys...
Assembly and Owners Manual
Page 21
... or ankle and tighten the grip by sliding the handle back toward the cuff. 19 How to Use Your Machine Hand Grip The hand grips fit snugly around your heel to secure the grip. Attach the pulley cable clips to the D-Rings on the bar unless there is sitting in use the Lock Knob to secure the attachment to your Bowflex Xtreme® home gym.
... or ankle and tighten the grip by sliding the handle back toward the cuff. 19 How to Use Your Machine Hand Grip The hand grips fit snugly around your heel to secure the grip. Attach the pulley cable clips to the D-Rings on the bar unless there is sitting in use the Lock Knob to secure the attachment to your Bowflex Xtreme® home gym.
Assembly and Owners Manual
Page 22
... the below guidelines. Each set , three sets to each set of the exercise before the muscle fails. Later, between your fitness program. Endurance training addresses the slow twitch, endurance muscle fibers, which depend on your ability to perform just about 15-20 repetitions in protecting the body from injury and can cause lower back pain. Muscle Power is a critical component...
... the below guidelines. Each set , three sets to each set of the exercise before the muscle fails. Later, between your fitness program. Endurance training addresses the slow twitch, endurance muscle fibers, which depend on your ability to perform just about 15-20 repetitions in protecting the body from injury and can cause lower back pain. Muscle Power is a critical component...
Assembly and Owners Manual
Page 23
... try to review this manual as well as walking, running, or bicycling. We recommend daily activity but so is strategy. 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 amount of resistance used during your resistance training with...
... try to review this manual as well as walking, running, or bicycling. We recommend daily activity but so is strategy. 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 amount of resistance used during your resistance training with...
Assembly and Owners Manual
Page 27
...any point in the rep. Tighten the muscle before moving on each set and exercise. 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 Squat 2-4 Leg Extension 2-4 Standing Hip Extension 2-4 Leg Curl 2-4 Standing Low Back...
...any point in the rep. Tighten the muscle before moving on each set and exercise. 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 Squat 2-4 Leg Extension 2-4 Standing Hip Extension 2-4 Leg Curl 2-4 Standing Low Back...
Assembly and Owners Manual
Page 29
... round of aerobic exercise can be used for this routine. Do not let your heart rate exceed 220 minus your aerobic capacity, endurance and burning fat as your fitness level increases. Circuit 1 Circuit 2 Body Part Chest Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Legs Aerobic Exercise Trunk Aerobic Exercise Body Part Shoulders Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Trunk Aerobic Exercise Arms Exercise Bench Press 30 - 60 Seconds Squat 30 - 60 Seconds Seated Lat Rows 30...
... round of aerobic exercise can be used for this routine. Do not let your heart rate exceed 220 minus your aerobic capacity, endurance and burning fat as your fitness level increases. Circuit 1 Circuit 2 Body Part Chest Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Legs Aerobic Exercise Trunk Aerobic Exercise Body Part Shoulders Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Trunk Aerobic Exercise Arms Exercise Bench Press 30 - 60 Seconds Squat 30 - 60 Seconds Seated Lat Rows 30...
Assembly and Owners Manual
Page 30
... you move, squeeze the muscle as you should increase your resistance 5 pounds and decrease your exercise techniques. Focus on each set and exercise. Day 1 Body Part Chest Shoulders Exercise 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...
... you move, squeeze the muscle as you should increase your resistance 5 pounds and decrease your exercise techniques. Focus on each set and exercise. Day 1 Body Part Chest Shoulders Exercise 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...
Assembly and Owners Manual
Page 31
... alignment. Keep chest muscles tightened. Chest Fly - Keep chest muscles tightened during motion. facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - ACTION • Slowly move elbows out, simultaneously bending arms, keeping forearms in front, level with shoulders. • Slowly return to start position with shoulders. • Slowly press forward, moving hands toward center. wide position Before you begin : Remove Leg Extension and adjust seat height. Maintain...
... alignment. Keep chest muscles tightened. Chest Fly - Keep chest muscles tightened during motion. facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - ACTION • Slowly move elbows out, simultaneously bending arms, keeping forearms in front, level with shoulders. • Slowly return to start position with shoulders. • Slowly press forward, moving hands toward center. wide position Before you begin : Remove Leg Extension and adjust seat height. Maintain...
Assembly and Owners Manual
Page 32
... position Before You Begin: Remove Leg Extension and adjust seat to front. • Be sure arms are out to sides, 10º below shoulders. • Slowly press forward, moving hands toward center. Incline Bench Press - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - START FINISH START • Sit and grasp hand grips with cables, palms down and wrists straight. • Raise chest and pinch shoulder blades...
... position Before You Begin: Remove Leg Extension and adjust seat to front. • Be sure arms are out to sides, 10º below shoulders. • Slowly press forward, moving hands toward center. Incline Bench Press - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - START FINISH START • Sit and grasp hand grips with cables, palms down and wrists straight. • Raise chest and pinch shoulder blades...
Assembly and Owners Manual
Page 41
... Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension: Key Points: • Do not lose spinal alignment. Standing Shoulder Pullover - Relax neck, keep chest lifted, abs tight and maintain a very slight arch in an arc down toward legs. • End with arms by sides, pressing shoulder blades down, completely tightening lats. • Control the return to start position by slowly moving arms overhead...
... Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension: Key Points: • Do not lose spinal alignment. Standing Shoulder Pullover - Relax neck, keep chest lifted, abs tight and maintain a very slight arch in an arc down toward legs. • End with arms by sides, pressing shoulder blades down, completely tightening lats. • Control the return to start position by slowly moving arms overhead...
Assembly and Owners Manual
Page 50
... Grips in "Hammer Grip" Pulleys: Center Cross Bar - Place feet flat on floor. 48 Arm Exercises Hammer Triceps Extension - narrow position Before You Begin: Remove Leg Extension and adjust seat height. ACTION • Keep upper arm stationary. Position: Seated - Muscles worked: Triceps muscles. Position: Seated - START FINISH START • Bend knees. Slowly straighten elbows, allowing hands to move in line with cables, palms facing down...
... Grips in "Hammer Grip" Pulleys: Center Cross Bar - Place feet flat on floor. 48 Arm Exercises Hammer Triceps Extension - narrow position Before You Begin: Remove Leg Extension and adjust seat height. ACTION • Keep upper arm stationary. Position: Seated - Muscles worked: Triceps muscles. Position: Seated - START FINISH START • Bend knees. Slowly straighten elbows, allowing hands to move in line with cables, palms facing down...
Assembly and Owners Manual
Page 57
... directed toward front of pelvis. • Move as far as you and eliminate uncontrolled momentum. • Caution: Do not use heavy resistance. Position: Seated, facing outward left or right Accessory: Hand Grips Pulleys: Center Cross Bar - START FINISH START • Lower seat to lowest possible setting. • Once seated, open webbing on seat with one side facing Power Rod® unit, grasp hand grip closest to start position. START FINISH START...
... directed toward front of pelvis. • Move as far as you and eliminate uncontrolled momentum. • Caution: Do not use heavy resistance. Position: Seated, facing outward left or right Accessory: Hand Grips Pulleys: Center Cross Bar - START FINISH START • Lower seat to lowest possible setting. • Once seated, open webbing on seat with one side facing Power Rod® unit, grasp hand grip closest to start position. START FINISH START...
Assembly and Owners Manual
Page 59
facing outward Accessory: Leg Extension Pulleys: Squat Pulley Frame Before You Begin: Adjust seat height Key Points: • Use slow controlled motion. Do not "kick" into extension. • Do not let knees rotate out during movement. Leg Exercises 57 Leg Extension START FINISH START • Sit on seat facing away from Power Rod® unit with knees near pivot point and lower roller pads on platform, feet shoulder...
facing outward Accessory: Leg Extension Pulleys: Squat Pulley Frame Before You Begin: Adjust seat height Key Points: • Use slow controlled motion. Do not "kick" into extension. • Do not let knees rotate out during movement. Leg Exercises 57 Leg Extension START FINISH START • Sit on seat facing away from Power Rod® unit with knees near pivot point and lower roller pads on platform, feet shoulder...
Assembly and Owners Manual
Page 68
...certain body parts. high, just below navel - Record each two-week period. Men Measure: Chest, abdomen, and thigh. 1 2 3 4 5 6 It is necessary to measure the circumference of the six-week program. Body Weight: Remove clothing and shoes and record your weight ...to the nearest quarter pound or hundred grams. Be sure to use the same scale when weighing yourself at maximum protrusion of the changes that weight loss is shrinking and what areas are several steps you need to follow the instructions...
...certain body parts. high, just below navel - Record each two-week period. Men Measure: Chest, abdomen, and thigh. 1 2 3 4 5 6 It is necessary to measure the circumference of the six-week program. Body Weight: Remove clothing and shoes and record your weight ...to the nearest quarter pound or hundred grams. Be sure to use the same scale when weighing yourself at maximum protrusion of the changes that weight loss is shrinking and what areas are several steps you need to follow the instructions...
Assembly and Owners Manual
Page 88
... defective parts or unit and cost of God (such as floods or power surges). • Damage due to be returned to follow instructions or warnings in materials or workmanship. Bowflex Xtreme® Home Gym XLU/XTLU • 7 years on machine • No-Time-Limit Warranty on individual Power Rod® resistance rods Warranties Do Not Cover • A Bowflex Xtreme® home gym purchased for products sold and used in...
... defective parts or unit and cost of God (such as floods or power surges). • Damage due to be returned to follow instructions or warnings in materials or workmanship. Bowflex Xtreme® Home Gym XLU/XTLU • 7 years on machine • No-Time-Limit Warranty on individual Power Rod® resistance rods Warranties Do Not Cover • A Bowflex Xtreme® home gym purchased for products sold and used in...
