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Bowflex The Xtreme2 Owner's Manual & Fitness Manual

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BOWFLF- TeE ,E
Owner's
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Fitness
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Summary of Contents for Bowflex The BOWFLEX Xtreme2

  • Page 1 BOWFLF- TeE ,E Owner's Manual Fitness Guide...

  • Page 2: Table Of Contents

    StiffArm Pulldowns By Ellington Darden, Ph.D Standing Shoulder Pullover w/Hand Grips Crossover Seated Lat Rows ® Bowflex Xtreme r,,Home Gym Seated Lat Rows 6-Week Satisfaction Guarantee Reverse Grip Pulldown with Lat Bar Home Gym Warranty Card Home Gym Warranty Exercise...

  • Page 3: Get To Know Your Machine

    You will not believe the amazing results at Nautilus would like to congratulate you and thank you for your body will get with the Bowflex _* Xtreme 2_M home gym! selecting the Bowflex c;_ Xtreme 2_M home gym. Bowflex is the best home fitness product...

  • Page 4: How To Use Your Machine

    Each rod is marked with its cables from weight rating on the "Rod Cap". Power Rods _° when your Adjusting are not using your Bowflex ¢° Understanding Xtreme 2_M home Resistance gym. Use the rod The standard Bowflex _ binding strap Xtreme >Mhome gym...
  • Page 5 A nd with it's innovative, e asy-to-use multiple pulley system, y ou are guaranteed to maximizeeveryexercise for everymusclegroup. There area few thingsyou will needto remember to get the mostfrom your Bowflex ¢° X treme2'M home gym Pulleys: Slider Pulleys The Bowflex _Xtreme>Mhomegym comes with adjustable "Slider"pulleyswhich canbe personalized...
  • Page 6 • Before using the Leg Extension, make sure that all fasteners are in place and tightened. • Make sure that the Extension!s cables are securely fastened to the regular Bowflex <_> c ables. • Always use the Leg Extension Pin to secure the attachment to your Bowflex _>Xtreme 2T_...

  • Page 7: Warning

    Bowflex °. Do not remove Xtreme >' home gym is 300 lbs. For your safety, these labels. If you need replacement labels, please do not use or allow others to use the Bowflex _° call a Nautilus Representative at (800) 269-3539.

  • Page 8: Define Your Goals

    Define Your Goals Your body will do what you train it to do. That's why it's important to define your goals and focus them. Here are some fitness components that will help you define your goals and choose your fitness program. Muscle Strength is the maximum force that you Body Composition...
  • Page 9 Design Your Own Program You may want to design your own personal program Training variables: When designing your own specifically geared to your goals and lifestyle. program there are several variables that, when mixed Designing a program is easy, as long as you follow properly, will equal the right fitness formula for you.
  • Page 10 This is when you will probably light stretching and performing light exercises hold your breath. DO NOT hold your breath. on the Bowflex. Do not exaggerate breathing. Depth inhalation and exhalation should be natural Your Routine for the situation.

  • Page 11: The Workouts

    The Workouts 20 MINUTE BETTER BODY WORKOUT FREQUENCY: 3 DAYS PER WEEK (MZW-F) TIME: ABOUT 20 MINUTES Start by performing one set of each exercise. "Warm up with a light resistance that you call perfbrm easily fbr 5-10 reps without filtiguing.
  • Page 12 20 MINUTE UPPER/LOWER BODY FREQ_UENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 20 MINUTES This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. Do this routine when you are limited in time or just want a variation to your normal routine.
  • Page 13 BODY BUILDING TIME: ABOUT 45-60 MINUTES FREQUENCY: 3 DAYS ON, 1 DAY OFF Body building requires fbcused concentration and dedication to training, as well as proper eating habits. Train each muscle group to fifilure befbre moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activin_ to increase your caloric expendinlre and help to reduce your body fht levels to achieve a defined muscular look.
  • Page 14 CIRCUIT T P, A INING--ANAEROB [C/CA RDIO VASC _ULA R FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-45 MINUTES Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds).
  • Page 15 TRUE AEROBIC CI RCUIT TRAINING FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-60 MINUTES Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to an aerobic exercise between each set you are increasing your aerobic...
  • Page 16 STRENGTH TRAINING FREQ_UENCY: 3 DAYS PERWEEK (M-W-F) TIME: ABOUT 45-60 MINUTES This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion.

  • Page 17: Bench Press

    BOWFLEX Chest Exercises XTREME Bench Press--Shoulder Horizontal Adduction (and elbow extension) Muscles worked: START FINISH Pectoralis Major; Deltoids; Triceps Position: Seated--thcing outward Accessory: Hand Grips Pulleys: Center Cross Bar--Wide Pulleys Leg Extension: Removed START ACTION Success Tips • (;rasp • Slowly press your hands forward,...

  • Page 18: Decline Bench Press

    BOWFLEX Chest Exercises XTREME Decline Bench Press--Shoulder Horizontal Adduction (and elbow extension) Muscles worked: START FINISH Pectoralis Major; Deltoids; Triceps Position: Seated--facing outward Accessory: Hand Grips Pulleys: Center Cross Bar--Wide Position Leg Extension: Removed START ACTION Success Tips • Grasp Hand (;rips in •...

  • Page 19: Decline Chest Fly

    BOWFLEX Chest Exercises XTREME Decline Chest Fly--Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: START FINISH Pectoralis Major; Anterior Deltoid Position: Seated--facing outward Accessory: Hand Grips Pulleys: Center Cross Bar--Wide Position Leg Extension: Removed START ACTION Success Tips • (;rasp Hand Grips in •...

  • Page 20: Shoulder Exercises

    BOWFLEX XTREME Shoulder Exercises Crossover Rear Delt Rows--Elbow Flexion Muscles worked: START FINISH Anterior and Middle Deltoids Position: Standing--facing Power Rods _ Accessory: Hand Grips Pulleys: Center Cross Bar--Narrow Pulleys Leg Extension: Removed START ACTION Success Tips Cross your arms in front of you •...

  • Page 21: Reverse Fly

    BOWFLEX Shoulder Exercises XTREME Reverse Fly--Shoulder Horizontal Abduction (elbows stabilized in slight flexion) Muscles worked: START Rear Deltoids; Middle Deltoids; Trapezius; Rhomboids Position: Standing--facing Power Rodd _ Accessory: Hand Grips Pulleys: Center Cross Bar--Narrow Pulleys Leg Extension: Removed START ACTION •...

  • Page 22: Seated Shoulder Press

    BOWFLEX°XTREME Shoulder Exercises Seated Shoulder Press--Shoulder Adduction (and elbow extension) Muscles worked: START FINISH Front Deltoids; Upper Trapezius; Triceps Position: Seated--facing outward Accessory: Hand Grips Pulleys: Center Cross Bar--Wide Pulleys Leg Extension: Removed START ACTION Success Tips • Grasp Hand Grips, palms facing Straighten your arms slowly over •...

  • Page 23: Shoulder Extension

    BOWFLEX XTREME Shoulder Exercises Shoulder Extensionm(elbows stabilized) Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoid; Middle Trapezius; Rhomboids; Triceps Position: Standing, facing Power Rods Accessory: Hand Grips Pulleys: Center Cross Bar--Narrow Pulleys Leg Extension: START Removed ACTION • Grasp the Hand Grips, palms •...

  • Page 24: Scapular Protraction

    BOWFLEX Shoulder Exercises XTREME Scapular Protraction--(elbows stabilized) Muscles worked: START FINISH Serratus Anteriors Position: !iiiiii Seated--facing outward Accessory: Hand Grips Pulleys: Center (-:ross Bar--Narrow Pulleys Leg Extension: Removed START ACTION Success Tips • Reach behind your body, grasp • Keeping your arms straight and...

  • Page 25: Lateral Shoulder Raise

    BOWFLEX Shoulder Exercises XTREME Lateral Shoulder Raise--Shoulder Abduction (elbows stabilized) Muscles worked: START FINISH Middle Deltoids; Supraspinatus; Upper Trapezius Position: Standing facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame--Standard Pulleys Leg Extension: Removed START ACTION • Grasp the Hand Grips, pahns •...

  • Page 26: Shoulder Rotator Cuff--Internal

    BOWFLEX°XTREME Shoulder Exercises Shoulder Rotator Cuff--Internal Rotation Muscles worked: START FINISH Subscapularis i¸iii Position: Standing--facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar--Wide Pulleys Leg Extension: Removed START ACTION Success Tips • Grasp the Hand Grip nearest you...

  • Page 27: Crossover Seated Rear Delt Rows

    BOWFLEX Shoulder Exercises XTREME Crossover Seated Rear Delt RowsmEIbow Flexion Muscles worked: START FINISH Anterior and Middle Deltoids Position: Seated on the floor--facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips Cross your arms in front of you •...

  • Page 28: Back Exercises

    BOWFLEX°XTREME Back Exercises Good Morning Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids Position: Standing--facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION • Grasp the Squat Bar with your Initiate the movement by Success Tips pahns facing downward.

  • Page 29: Bent Rear Delt Row

    BOWFLEX Back Exercises XTREME Bent Rear Delt Row Muscles worked: START Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Standing facing Power Rods Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION • Pivot forward from your hips, •...

  • Page 30: Seated Wide Lat Pulldowns

    BOWFLEX°XTREME Back Exercises Seated Wide Lat Pulldowns--Shoulder Adduction (with elbow flexion) Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids Position: Seated--Facing Power Rods '_ Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bars Leg Extension: Removed START ACTION • Grasp the Lat Pulldown Bar at...

  • Page 31: Narrow Pulldowns W/Hand Grips

    BOWFLEX Back Exercises XTREME Narrow Lat Pulldowns with Hand Grips--Shoulder Extension (with elbow flexion) Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Seated--Facing Power Rods c_ Accessory: Hand Grips Pulleys: Lat Cross Bar--Narrow Pulleys Leg Extension:...

  • Page 32: Crossover Wide Pulldowns

    BOWFLEX XTREME2 Back Exercises Crossover Wide Pulldowns--Shoulder Extension (with elbow flexion) Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Pectoralis Major; Triceps Position: Seated--Facing Power Rods '_ Accessory: Hand Grips Pulleys: Lat Cross Bar--Wide Pulleys Leg Extension: Removed...

  • Page 33: Pulldowns

    BOWFLEX Back Exercises XTREME Pulldowns--Shoulder Adduction (with elbow flexion) Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Standing--facing Power Rods '_ Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: Removed START ACTION • Grasp the Lat Pulldown Bar •...

  • Page 34: Standing Shoulder Pullover W/Hand Grips

    ROIMI:LJ °YTR Standing Shoulder Pullover with Hand Grips--Elbow Stabilized Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps; Triceps Position: Standing--facing Power Rods '_ Accessory: Hand Grips Pulleys: Lat Cross Bar Leg Extension: Removed START ACTION • Grasp the Hand Grips, pahns •...

  • Page 35: Seated Lat Rows

    BOWFLEX XTREME Back Exercises Seated Lat Rows--Shoulder Extension (and elbow flexion) Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Seated on the floor--facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION •...

  • Page 36: Arm Exercises

    BOWFLEX Exercises XTREME Triceps Pushdown with Hand Grips--Elbow Extension Muscles worked: START FINISH Triceps Position: Standing facing Power Rods Accessory: Hand Grips Pulleys: Lat Cross Bar Leg Extension: Removed START ACTION Success Tips • Grasp one or both of the Hand Keeping your tbrearms and •...

  • Page 37: Triceps Pushdown W/Lat Pulldown Bar

    BOWFLEX Exercises XTREME Triceps Pushdown with Lat Pulldown Bar--Elbow Extension Muscles worked: START FINISH Triceps Position: Standing--facing Power Rods'* Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: Removed START ACTION Success Tips • Grasp the Lat Pulldown Bar, Keeping your tbrearms and •...

  • Page 38: Triceps Extension

    BOWFLEX Exercises XTREME Triceps ExtensionmEIbow Extension overhead Muscles worked: FINISH Triceps Position: Seated--facing outward Accessory: Hand Grips Pulleys: Center Cross Bar--Narrow Pulleys Leg Extension: Removed START ACTION Success Tips • Grasp one or both of the Hand • Keeping your upper arms •...

  • Page 39: Hammer Triceps Extension

    BOWFLEX Exercises XTREME Hammer Triceps Extension Muscles worked: START FINISH Triceps Position: Seated--facing outward Accessory: Hand Grips in "Hammer" Hold (see Page 4) Pulleys: Center Cross Bar--Narrow Pulleys Leg Extension: Removed START ACTION Success Tips Grasp one or both of the Hand Keeping your upper arms •...

  • Page 40: Seated Biceps Curl

    BOWFLEX Exercises XTREME Seated Biceps CurlmEIbow Extension (in supination) Muscles worked: START FINISH Biceps Position: Seated--facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips • Grasp one or both Hand Grips, • Curl your forearms toward the •...

  • Page 41: Concentration Biceps Curl

    BOWFLEX XTREME Exercises Concentration Biceps Curl--Flexion (in supination) Muscles worked: START FINISH Biceps Position: Standing--facing right or left Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips Stand on the Platform, one side • Slowly curl your the Hand Grip •...

  • Page 42: Barbell Biceps Curl

    BOWFLEX Exercises XTREME Barbell Biceps CurlmEIbow Extension START Muscles worked: FINISH Biceps Position: Standing--Facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips • Grasp the Squat Bar, palms • Slowly curl the Squat Bar •...

  • Page 43: Seated Hammer Biceps Curl

    BOWFLEX XTREME Exercises Seated Biceps Hammer CurlmEIbow Flexion Muscles worked: START FINISH Brachioradialis; Biceps Position: Seated--facing outward Accessory: Hand Grips in "Hammer" Hold (see Page 4) Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips • Reach down and grasp the Hand •...

  • Page 44: Triceps Kickback

    BOWFLEX Exercises XTREME Triceps Kickback Muscles worked: START FINISH Triceps Position: Standing--facing Power Rods _' Accessory: Hand Grips Pulleys: Center Cross Bar--Narrow Pulleys Leg Extension: Removed START ACTION Success Tips • Reach down and grasp a • Straighten your elbow, keeping •...

  • Page 45: Arm Opposition Push-Pull

    BOWFLEX Exercises XTREME Arm Opposition Push-Pull Muscles worked: START FINISH Biceps; Brachialis; Brachioradialis Position: Standing--facing Power Rods '_ Accessory: Hand Grips Pulleys: Lat Cross Bar and Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips • Grasp the Hand Grips, keeping •...

  • Page 46: Wrist Extension

    BOWFLEX Exercises XTREME Wrist Extension Muscles worked: START FINISH Porearlns Position: Standing--facing Power Rods '_ Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips Grasp the Hand Grips, pahn • Slowly curl the back of your fists •...

  • Page 47: Resisted Dip

    BOWFLEX Exercises XTREME Resisted Dip--Elbow Extension Muscles worked: START FINISH Triceps Position: Standing--facing outward Accessory: Hand Grips Pulleys: Lat Cross Bar Leg Extension: Removed START ACTION Success Tips • Reach up and grasp the Hand • Straighten your arms downward, •...

  • Page 48: Seated (Resisted) Abdominal Crunch

    BOWFLEX °XTREME Abdominal Exercises Seated (Resisted) Abdominal Crunch--Spinal Flexion Muscles worked: FINISH START Rectus Abdominus; Oblktues Position: Seated--facing outward Accessory: Hand Grips Pulleys: Center Cross Bar--Narrow Pulleys Leg Extension: Removed START ACTION Success Tips • Grasp the Hand Grips in both •...

  • Page 49: Trunk Rotation

    BOWFLEX Abdominal Exercises XTREME Trunk Rotation Muscles worked: START FINISH Rectus Abdominus; Oblktues; Serratus Anterior Position: Standing--facing right or left Accessory: Hand Grips Pulleys: Center Cross Bar--Narrow Pulleys Leg Extension: START Removed ACTION • Stand with one side toward • Tighten your entire abdominal...

  • Page 50: Leg Exercises

    BOWFLEX XTREME Leg Exercises Leg Extension Muscles worked: START FINISH Quadriceps Position: Seated--facing outward Accessory: None Pulleys: Squat Pulley Frame Leg Extension: Engaged START ACTION Success Tips Put your legs over the Leg • Tighten your quads and slowly • Use slow, controlled motkm--do...

  • Page 51: Calf Raise

    BOWFLEX XTREME Exercises Calf Raise--Ankle Plantarfiexion (knee stabilized) Muscles worked: START FINISH Gastrocnemius; Soleus Position: Standing--facing Power Rods"' Accessory: Hand Grips Pulleys: Squat Pulley Platform--Standard Pulley Leg Extension: Removed START ACTION Success Tips • Stand with your toes on the •...

  • Page 52: Standing Hip Extension (Knee Bent)

    BOWFLEX XTREME Leg Exercises Standing Hip Extensionm(knee flexed) Muscles worked: START Gluteus Maximus Position: Standing--facing Power Rods '_ Accessory: Hand Grip on Arch of Foot (see Page 4) Pulleys: Squat Pulley Frame--Standard Pulleys Leg Extension: Removed START ACTION Success Tips •...

  • Page 53: Standing Hip Abduction

    BOWFLEX XTREME Exercises Standing Hip Abduction Muscles worked: START FINISH Gluteus Medius Position: Stand--facing left or right Accessory: Hand Grip on Ankle (see Page 4) Pulleys: Squat Pulley Frame--Standard Pulleys Leg Extension: Removed START ACTION Success Tips Secure Hand Grips over the •...

  • Page 54: Leg Kickback

    BOWFLEX XTREME Leg Exercises Leg Kickback--Hip and Knee Extension Muscles worked: START FINISH Piriformus; Gluteus Maximus Position: Standing facing Power Rods _ Accessory: Hand Grip on Arch of Foot (see Page 4) BOWFI. Pulleys: Squat Pulley Frame--Standard Pulleys Leg Extension:...

  • Page 55: Dead Lift

    BOWFLEX XTREME Exercises Dead Lift Muscles worked: START FINISH Gluteus Maximus Position: i i{{? Standing--facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame--Standard Pulleys Leg Extension: Removed START ACTION Success Tips • Grasp the Squat Bar with one • Initiate the movement by •...
  • Page 56 17274rAA X2OM 0404 todd 4/6/04 12:32:16...

  • Page 57: By Ellington Darden, Ph.d

    This program is scientifically designed for maximum £1t loss Before starting the exercise routine, you must be familiar with your Bowflex _'Xtreme 2_M home gym. You should experiment over six weeks. It is important that you practice every aspect of the plan to achieve optimum results.
  • Page 58 Program Before beginning this program, consuh your physician professional. or health care professional and show them this phn. Make sure you read your Bowflex _ Xtreme 2_M Only your physician or health care professional home gym Owner's Manual before attempting can determine if this course is appropriate for your a workout.
  • Page 59 NOTE: Ahhough it is doubtfifi that )ou could Superhydrate Your System ever drink too much water, a few aihnents can be Drinking plennr Ofwater is essential to the success of this negatively affected by large amounts of fluid. For program. Drinking the recommended amount of water can example, anyone with a kidney disorder or anyone seem like a challenge at first.
  • Page 60 The Eating Plan You'll always have a 300-calorie breakfast, a 300-calorie hmch, The menus in the Bowflex _ Xtreme UM home gym eating and a 300-calorie dinner (women), or 500-calorie dinner plan are designed for maximum tat-loss effectiveness (men). With each two-week descend, only your snack calories nutritional value.
  • Page 61 Lunch = 300 calories. Breakfast = 300 calories. (:Tvdce o.foneo.f t Tvree meak: (;7voice q f bl<qel, c ereal or sTvake: Bagel S andwich 1 plain bagel, Sarah Lee (frozen) (210) 2 slices whole wheat bread (140) 3/4 ounce light cream cheese (45) 2 teaspoons Promise Ultra Vegetable Oil Spread (24) 1/2 cup orange juice, fresh or frozen (55)
  • Page 62 Dinner = 500 or 300 calories. Macaroni and Cheese, Weight Watchers _" (260) 1/2 cup skim milk (45) Men--500 calories, Women--300 calories Noncaloric beverage Men add: Choice qf one qf three mea/,v 2 slices whole--wheat bread (140) 2 teaspoons Promise TMUltra Vegetable Oil Spread (24) Tuna Salad Dinner 1/2 cup skim milk (45) In a large bowl, mix the following:...
  • Page 63 Shopping List Shopping List Q31antities for listed items will depend on your specific selections. Review your choices and acljust the shopping list accordingly. It may be helpfill for you to photocopy this list each week before doing your shopping. Staples Orange juice, skim milk, whole-wheat bread, Promise 'M Ultra Vegetable Oil Spread, Italian t_at-free dressing, Dijon mustard, safflower oil, noncaloric beverages...
  • Page 64 Q_& A Q=. I often get headaches when I eat only 1000 calories Q: I'm a middle-aged woman who gets black and blue day. What should I do? marks on my legs when I diet. Am I doing anything wrong? Your headaches may be caused by going longer than three hours between meals or snacks.
  • Page 65 Soon, you should reach a level where your body weight stabilizes. That level is your daily calorie requirement. Naturally, you'll be able to consume other foods than those listed in the Bowflex C_') Xtreme >_ home gym eating plan. By then, however, you should know the value of being a smart shopper and a wise eater.

  • Page 66: 6-Weeksatisfaction Guarantee

    We want you to know that the Bowflex _°Xtreme 2_Mhome gym is a superior product. "_mr satisfaction is guaranteed. If, for any reason, you are not 100% satisfied with your Bowflex _°Xtreme 2_Mhome gym, please follow the instructions below to return your merchandise and receive a refund of the purchase price, less shipping and handling.

  • Page 67: Home Gym Warranty Card

    © 2004, The Nautilus Group, Inc. 1400 N.E. 136th Ave., Vancouver, WA 98684. Bowflex, Nautilus and the Bowflex and Nautilus Iogos are registered trademarks of Nautilus Inc. 11673 BX2 (03/2004 I 17274rAA x2 oM 04e4indd...
  • Page 68 This warran 9" is not transferable or applicable to aW person is not possible, Nautilus will either replace )_mr Bowflex _ Xtreme 2" home gym or refund other than the original purchaser and is only applicable for products sold and used in the )xmr purchase price, less shipping and handling.

  • Page 69: Home Gym Warranty

    What Does This Warranty Cover? Nautilus warrants to the original purchaser of the Bowflex _ Xtreme 2T_home gym that the Bowflex _ Xtreme 2_ home gym is free from defects in materials and workmanship, when used for the purpose intended, under normal conditions. This Warranty is extended only to the original purchaser, and is not transferable to any other person.

  • Page 70: Exercise Log

    Exercise Log Please feel free to make copies of this chart to continue your exercise log. Sets Bench Press Reps 120, 1,30 Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps...

  • Page 71: Muscle Chart

    Muscle Chart Trapezius Sternocleidomastoid Upper Lower Front Deltoid Rear Dehoid Serratus Anterior Middle Deltoid Biceps Rectus Alxlomi]ms Major Brachialis Triceps External Superficials Obliques -- Latissimus Dorsi Brachioradialis Pronator Totes Flexor Carpi Gluteus Radialis Medius Wc[/sor Gluteus Fasciae Latae Iliopsoas Magnus Pectineus Biceps Adductor Longus...
  • Page 72 BOWFLE © 2004, The Nautilus Group, Inc. 1400 N.E. 136th Ave., Vancouver, WA 98684. 17275 Rev AA (04/2004) Bowflex Xtreme , Nautilus, Power Rods@ and the Bowflex Xtreme and Nautilus Iogos are registered trademarks of Nautilus, Inc. 17274rAA x20M...

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