Bowflex Xtreme 2 SE Owner's Manual
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- Owner's manual (73 pages) ,
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- Owner's manual (68 pages)
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Summary of Contents for Bowflex Xtreme 2 SE
- Page 1 O W NE R’ S MAN UAL Manual en Español Manual en Español Latino Americano: Latino Americano: www.support.nautilus.com www.support.nautilus.com...
- Page 2 2 SE home gym ’s exceptional resistance and quality is unmatched by any other single piece ® of home fitness equipment available. You will not believe the amazing results your body will get with the Bowflex 2 SE home gym ! Xtreme ®...
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Page 3: Table Of Contents
Crossover Narrow Pulldowns w/ Hand Grips ....37 Bowflex Weight Loss Guide ......62 ®... -
Page 4: Important Safety Instructions
Important Safety Instructions Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury. Before using this equipment, obey the following warnings: Read and understand the complete Owner’s Manual. Keep Owner’s Manual for future reference. Read and understand all warnings on this machine. - Page 5 Safety Warning Labels and Serial Number Item Type Description WARNING • Keep children and pets away from this machine at all times. • Prior to use, read and understand the User’s Guide, including all Warnings which may not be present on this machine. •...
- Page 6 Item Type Description [NOTICE] Do not hang from bar. Ne pas pendre de la barre. Nicht von der Stange hängen. No cuelgue de la barra. CAUTION At all times, stay out of the paths of moving rods. MISE EN GARDE Restez toujours à...
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Page 7: Product Specifications
Specifications Product Specifications Product Weight Approximately 174 lbs. (79 kg) Product Dimensions 53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) high Workout Area 96" (244 cm) long x 78" (198 cm) wide Number of Exercises Over 70 Power Rod Resistance... -
Page 8: Getting To Know Your Machine
Features 50” Bent Lat Bar Pulley Storage Hooks for Lat Bar Abdominal Bar Lat Tower Rod Caps Center Cross Bar Power Rod ® Resistance Rods Rod Hook Seat Back Pad Seat Locking Pin Seat Cable Leg Extension Attachment Rod Box Base Frame Platform Lower Pulley/ Squat... -
Page 9: Adjusting And Understanding The Resistance
The weight resistance measurements are estimates and resistance can vary based on environmental and usage patterns and other factors. Rod resistance will normally degrade over time and after extensive usage. If you have any questions regarding the resistance of your Power Rod Resistance Rods, contact our Bowflex Customer ® ®... - Page 10 And with its innovative, easy-to-use multiple pulley system, you are guaranteed to maximize every exercise for every muscle group. There are a few things you will need to remember to get the most from your Bowflex Xtreme 2 SE home gym ®...
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Page 11: How To Use Your Machine
Do not make any adjustments to the seat while sitting on it. Do not stand on the seat. All exercises in this manual are based on the calibrated resistance and capacity levels of this machine. Only exercises included in this manual or in written materials authorized and supplied by Bowflex ®... - Page 12 Seat Locking Pin The Seat Locking Pin securely fastens the seat bottom bracket to the seat support rail. The locking pin serves to stabilize the seat for all exercises that require sitting or leaning on it. Make sure the seat has been secured before putting weight on it or attaching Power Rod resistance to cables attached to the Leg Extension attachment.
- Page 13 Do not hang from the Lat Tower nor attempt to perform “chin ups” from the bar. Never pull on the bar unless there is resistance attached to it. Always use the Lock Knob to secure the attachment to your Bowflex Xtreme 2 SE home gym.
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Page 14: Maintenance
Maintenance Inspect your machine for any worn or loose components prior to use. Tighten or replace any worn or loose components prior to use. Pay close attention to cables, straps, or harness and their connections. Review all warning notices. The safety and integrity designed into a machine can only be maintained when the equipment is regularly examined for damage and repaired. -
Page 15: 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 can Body Composition is the ratio of fat weight (fat) to exert against resistance at one time. - Page 16 Design Your Own Program Understand fitness and its components. Improperly Training variables. When designing your own program designed programs can be dangerous. Take some time there are several variables that, when mixed properly, to review this manual as well as other fitness guides. will equal the right fitness formula for you.
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Page 17: Working Out
This is when you will probably We recommend that you warm up by doing hold your breath. DO NOT hold your breath. Do light stretching and performing light exercises not exaggerate breathing. Depth of inhalation and on the Bowflex home gym. Xtreme 2 SE ®... -
Page 18: The Workouts
The Workouts 20 Minute Better Body Workout Frequency: 3 Days Per Week (M-W-F) Time: About 20 Minutes Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5 -10 reps without fatiguing. - Page 19 20 Minute Upper/Lower Body Frequency: 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. Perform this program training 2 days, resting 1 to 2.
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Page 20: Body Building
Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. - Page 21 Circuit Training – Anaerobic/Cardiovascular 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).
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Page 22: True Aerobic Circuit Training
True Aerobic Circuit 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 capacity, endurance and burning fat as energy. -
Page 23: Strength Training
Strength Training Frequency: 3 Days Per Week (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 24: Chest Exercises
Chest Exercises Bench Press – Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: START START FINISH FINISH Chest muscles (pectoralis major). Also involves front shoulder muscles (anterior deltoid and triceps, located on the back of the upper arm Position: Seated – facing outward Accessory: Hand Grips Pulleys:... -
Page 25: Decline Bench Press
Decline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: START START FINISH FINISH Chest muscles (pectoralis major). Also involves front shoulder muscles (anterior deltoid) and triceps. Position: Seated (seat in lowest position) facing outward Accessory: Hand Grips Pulleys: Center Cross Bar –... -
Page 26: Decline Chest Fly
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 Success Tips START ACTION • Maintain a 60-90° angle between upper •... -
Page 27: Shoulder Exercises
Shoulder Exercises Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized) Muscles worked: START FINISH Back portion of shoulder muscles (rear deltoids, rear portion of middle deltoids). Position: Standing – facing machine Seat: Removed Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position START ACTION Before You Begin:... -
Page 28: Crossover Rear Deltoid Rows
Crossover Rear Deltoid Rows – Elbow Flexion Muscles worked: START FINISH Back portion of shoulder muscles (rear deltoids, rear portion of middle deltoids). Position: Standing – facing machine Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position Before You Begin: Remove Leg Extension and seat. -
Page 29: Lateral Shoulder Raise
Lateral Shoulder Raise – Shoulder Abduction (Elbows Stabilized) Muscles worked: START FINISH Side shoulder muscles (middle deltoids), top muscle of rotator cuff (supraspinatus) and upper trapezius muscles. Position: Standing – facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame – use squat straps START ACTION... -
Page 30: Front Shoulder Raise
Front Shoulder Raise – Shoulder Flexion (Elbow Stabilized) Muscles worked: START FINISH Front part of shoulder muscles (front deltoids) and front part of middle deltoids. Position: Standing – facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat. -
Page 31: Shoulder Rotator Cuff (Internal)
Shoulder Rotator Cuff – Internal Rotation Muscles worked: START FINISH Front rotator cuff muscle (subscapularis). Position: Standing – facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar -wide position Before You Begin: Remove Seat and Leg Extension START ACTION •... -
Page 32: Shoulder Extension
Shoulder Extension – Elbows Stabilized Muscles worked: START FINISH Upper back (latissimus dorsi, teres major, rear deltoid muscles), muscles between shoulderblades (middle trapezius, rhomboid muscles) and triceps. Position: Standing – facing machine Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position START ACTION Before You Begin:... -
Page 33: Scapular Protraction
Scapular Protraction – Elbows Stabilized Muscles worked: START FINISH Serratus anterior muscles, the muscles on the side of the rib cage. Position: Seated – facing outward Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position Before You Begin: Remove Leg Extension and adjust seat height. START ACTION •... -
Page 34: Back Exercises
Back Exercises Good Morning Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids Position: Standing—facing outward Accessory: Handgrips or optional Squat Bar (Squat Bar shown in photos) Pulleys: Squat Pulley Frame Leg Extension: START ACTION Removed • Grasp the handgrips (or Squat •... -
Page 35: Standing Shoulder Pullover W/ Bent Lat Bar
Standing Shoulder Pullover – with Bent Lat Bar (Elbows Stabilized) Muscles worked: START FINISH Upper back (latissimus dorsi, teres major, rear deltoid muscles). Also involves chest (pectoralis major muscles) and triceps. Position: Standing – facing machin Accessory: 50” Bent Lat Bar Pulleys: Lat Tower Before You Begin:... -
Page 36: Narrow Pulldowns W/ Bent Lat Bar
Narrow Pulldowns with Bent Lat Bar – Shoulder Extension (with Elbow Flexion) Muscles worked: START FINISH Latissimus dorsi, teres major and rear deltoid, which make up the large pulling muscles of upper back. Also involves biceps group. Position: Seated – facing machine Accessory: 50”... -
Page 37: Bent Over Row
Bent Over Row Muscles worked: START FINISH Latissimus dorsi, teres major and rear deltoid, which make up the large pulling muscles of upper back. Also involves biceps group. Position: Standing – facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame START ACTION Before You Begin:... -
Page 38: Reverse Grip Pulldowns W/ Lat Bar
Reverse Grip Pulldown with Lat Bar Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Seated—facing machine Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: START ACTION Removed • Grasp the Lat Pulldown Bar, • Initiate the movement by pulling keeping your hands at shoulder your shoulderblades downward Success Tips... -
Page 39: Crossover Wide Pulldowns W/ Hand Grips
Crossover Wide Pulldowns – Shoulder Extension (with Elbow Flexion) Muscles worked: START START FINISH FINISH Latissimus dorsi, teres major and rear deltoid. Also involves pectoralis major and triceps. Position: Seated – facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: START ACTION Remove Leg Extension... -
Page 40: Pulldowns
Pulldowns— Shoulder Adduction (with elbow flexion) Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Seated—facing machine Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: Removed START ACTION Success Tips • Grasp the Lat Pulldown Bar •... -
Page 41: Seated Lat Pulldowns
Seated Lat Pulldowns – Shoulder Adduction (with Elbow Flexion) Muscles worked: START FINISH Latissimus dorsi, teres major and rear deltoid. Also involves biceps group. Position: Seated – facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension START ACTION •... -
Page 42: Arm Exercises
Arm Exercises Triceps Pushdown – Elbow Extension Muscles worked: START FINISH Triceps Position: Standing – facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension START ACTION Key Points: • Stand on platform. • Keep upper arms stationary and •... -
Page 43: Triceps Pushdown W/ Bent Lat Bar
Triceps Pushdown – with Bent Lat Bar (Elbow Extension) Muscles worked: START START FINISH FINISH Triceps Position: Standing – facing machine Accessory: 50” Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Leg Extension and Seat START ACTION Key Points: •... -
Page 44: Triceps Extension
Triceps Extension – Elbow Extension Muscles worked: START FINISH Triceps Position: Seated – facing outward Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position Before You Begin: Remove Leg Extension and adjust seat height. START ACTION • Bend knees and place feet •... -
Page 45: Hammer Triceps Extension
Hammer Triceps Extension – Elbow Extension Muscles worked: START START FINISH FINISH Triceps Position: Seated – facing outward Accessory: Hand Grips in “Hammer Grip” Pulleys: Center Cross Bar – narrow position Before You Begin: Remove Leg Extension and adjust seat START ACTION height. -
Page 46: Triceps Kickback
Triceps Kickback Muscles worked: START START FINISH FINISH Triceps Position: Standing – facing machine Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position Before You Begin: Remove Seat and Leg Extension START ACTION Key Points: • Stand on platform. •... -
Page 47: Resisted Dip
Resisted Dip – Elbow Extension Muscles worked: START START FINISH FINISH Triceps Position: Standing – facing outward Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension START ACTION Key Points: • Stand on the platform facing away •... -
Page 48: Standing Biceps Curl
Standing Biceps Curl— Elbow Flexion (in supination) START FINISH Muscles worked: Biceps Position: Standing—facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips • Reach down and grasp the Hand • Keeping your upper arms •... -
Page 49: Concentration Biceps Curl
Concentration Biceps Curl – Elbow Flexion (in Supination) Muscles worked: START FINISH Biceps Position: Standing – right or left side facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension START ACTION Key Points: •... -
Page 50: Barbell Biceps Curl
Barbell Biceps Curl – Elbow Extension Muscles worked: START FINISH Biceps Position: Standing – facing machine Accessory: Handgrips or optional Squat Bar with squat straps Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension START ACTION • Stand on platform. •... -
Page 51: Seated Biceps Curl
Seated Biceps Curl – Elbow Flexion (in Supination) Muscles worked: START FINISH Biceps Position: Seated – facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension START ACTION Key Points: • Grasp hand grips, arms at sides •... -
Page 52: Arm Opposition Push-Pull
Arm Opposition Push-Pull Muscles worked: START FINISH Biceps; Brachialis; Brachioradialis Position: Standing—facing outward Accessory: Hand Grips Pulleys: Lat Cross Bar and Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips • Grasp the Hand Grips, keeping • Slowly raise the Squat Cable arm •... -
Page 53: Wrist Extension
Wrist Extension Muscles worked: START START FINISH FINISH Back and top parts of forearms. Position: Standing – facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension START ACTION Key Points: • Stand on platform, knees slightly •... -
Page 54: Abdominal Exercises
Abdominal Exercises Trunk Rotation Muscles worked: START START FINISH FINISH Most of trunk muscles. Note: rotation is limited in the spine and should be performed with minimal resistance, in proper alignment. Position: Seated, facing outward left or right Accessory: Hand Grips Pulleys: Center Cross Bar –... -
Page 55: Seated (Resisted) Abdominal Crunch
Seated (Resisted) Abdominal Crunch – Spinal Flexion Muscles worked: START START FINISH FINISH Abdominal area including upper and lower front abs (rectus abdominus) and side abs (obliques). Position: Seated – facing outward Accessory: Abdominal Crunch Shoulder Harness Pulleys: Abdominal bar Before You Begin: START ACTION... -
Page 56: Leg Exercises
Leg Exercises Leg Extension Muscles worked: START START FINISH FINISH All muscles on front of upper thigh (quadriceps muscle group). Position: Seated – facing outward Accessory: Leg Extension Pulleys: Squat Pulley Frame Before You Begin: Adjust seat height START ACTION •... -
Page 57: Standing Hip Extension (Knee Bent)
Standing Hip Extension – Knee Bent Muscles worked: START START FINISH FINISH Buttocks area (gluteus maximus). Position: Standing – facing machine Accessory: Hand Grip on arch Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension START ACTION Key Points: •... -
Page 58: Leg Kickback
Leg Kickback – Hip and Knee Extension Muscles worked: START START FINISH FINISH Buttocks area (gluteus maximus). Position: Standing – facing machine Accessory: Hand Grip on arch Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension START ACTION Key Points: •... -
Page 59: Dead Lift
Dead Lift Muscles worked: START START FINISH FINISH Buttocks area (gluteus maximus). Position: Standing – facing outward Accessory: Handgrips or optional Squat Bar Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension START ACTION Key Points: • Facing away from machine, grip •... -
Page 60: Standing Hip Adduction
Standing Hip Adduction Muscles worked: START FINISH Insides of thighs (adductor muscle groups). Also, the outside of hip (gluteus medius) on support leg. Position: Stand to left or right of machine – facing outward Accessory: Hand Grip over ankle Pulleys: Squat Pulley Frame START ACTION... -
Page 61: Muscle Chart
Muscle Chart Sternocleidomastoid Trapezius Pectoralis Major Anterior Deltoid Posterior Deltoid Serratus Anterior Medial Deltoid Infraspinatus Biceps Rectus Abdominus Teres Major Brachialis Flexor Digitorum Triceps Superficialis External Obliques Latissimus Dorsi Brachioradialis Pronator Teres Flexor Carpi Gluteus Radialis Medius Tensor Gluteus Fasciae Maximus Latae Adductor... - Page 62 Exercise Log Please feel free to make copies of this chart to continue your exercise log. DATE DATE DATE DATE DATE DATE EXERCISE Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps...
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Page 63: Exercise Log
Exercise Log DATE DATE DATE DATE DATE DATE EXERCISE Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets... -
Page 64: Bowflex ® Weight Loss Guide
Bowflex Body Weight Loss Guide ® Introduction and Overview Welcome to the Bowflex Body Weight Loss Guide. This guide is designed to be used with your Bowflex equipment and will help you: ® ® • Lose weight and get lean •... - Page 65 – You can swap out any type of protein, vegetables or smart carbs for the suggested meal options. For example: • Turkey for tuna • Any fish or seafood for chicken • Cooked vegetables instead of salad • Eat your calories –...
- Page 66 Here’s an overview of what an ideal day looks like: (See Portion Size Guide for proper serving sizes) Breakfast Snack #1 smart rich fruit protein carb carbs smart protein carb veggies protein/fat Lunch Snack #2 healthy smart protein carb smart protein carb veggies...
- Page 67 Breakfast Options Fruit Smart Carb Protein/Fat Fruit and Nut Oatmeal Cook Berries or banana Plain oats Nuts and milk plain oats in water. Top with fruit, (Regular or quick-cook) nuts, milk, cinnamon, and honey. Egg Muffin Cook egg/s. Toast Tomato English muffin or sandwich thin Egg, ham, and cheese bread and top with 1 slice of cheese, 1 slice of ham, and...
- Page 68 1 string cheese Energy or protein bar with <200 calories* *See www.Bowflex.com/Resources for brand recommendations Optional Treats You have the choice of replacing Snack #2 with a 100-150 calorie treat. You can have an optional treat every day but for optimal health it is recom- mended to limit small splurges to 3-4 times per week.
- Page 69 Portion Size Guide Each of the items listed are for one serving MALE FEMALE PROTEIN 1 cup = baseball 2 eggs 1 egg 5oz chicken, fish, lean meat, or tofu 3oz chicken, fish, or lean meat 2/3 cup beans or lentils* 1/2 cup beans or lentils* 1 cup greek yogurt* 1/2 cup greek yogurt*...
- Page 70 Grocery List BREAD & GRAINS 100% whole wheat bread Tips: Look for 100% whole wheat as the first ingredient. Look for 4g of Sprouted grain breads fiber per slice or 5g per 2 slices of light or diet bread. Aim for bread with Light or whole wheat english muffins less than 100 calories per slice.
- Page 71 • 7 Day Meal Planning Form • Additional Dinner Options • Pre and Post Workout Fueling Guide Questions & Support • Ask questions, post suggestions, and connect with our online Bowflex® Dietitian on the Bowflex® Facebook page Recipes • www.wholeliving.com • www.eatingwell.com •...
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Page 74: Buy Back Guarantee
Additionally, a piece of paper with your name, address and phone number or copies of your original invoice should be placed in each box of merchandise. e. Your RMA number is time sensitive. Your shipment must be post marked within two weeks from the date the Bowflex Xtreme ®... -
Page 75: Warranty
Warranty Who Is Covered This warranty is valid only to the original purchaser and is not transferable or applicable to any other person(s). What Is Covered Nautilus, Inc. warrants that this product is free from defects in materials and workmanship, when used for the purpose intended, under normal conditions, and provided it receives proper care and maintenance as described in the Product’s Assembly and Owner’s manual. - Page 76 8001514.091514.D...