Bowflex Xtreme Assembly Instructions & Owner's Manual
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Bowflex Xtreme Assembly Instructions & Owner's Manual

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Summary of Contents for Bowflex Xtreme

  • Page 1 Assembly Instructions, & Owner’s Manual Fitness Guide...

  • Page 2: Table Of Contents

    Table of Contents Get To Know Your Machine Crossover Narrow Pulldowns w/ Hand Grips Assembly Guide Seated Lat Pulldowns How to Use Your Machine Seated Wide Lat Pulldowns Warning Arm Exercises: Define Your Goals Triceps Pushdown w/ Hand Grips Working Out Triceps Hammer Pushdown Triceps Pushdown w/ Bent Lat Bar The Workouts:...

  • Page 3: Get To Know Your Machine

    Everyone at The Nautilus Group, Inc. would like results your body will get with Bowflex! to congratulate you and thank you for selecting the Bowflex Xtreme. Bowflex is the best home fitness product available, and you’re just about to prove it to yourself.
  • Page 4 Get To Know Your Machine Upper Lat Tower Lat Cross Bar Left Pulley 5 0" Bent Lat Bar Squat Bar Rod Box w/ Power Rods® Seat Back Pad Right Pulley Seat Bottom Squat Straps Lower Lat Seat Backbone Tower Rear Cross Left Frame Member Rail...

  • Page 5: Assembly Guide

    You can also lift gently and look between the pieces to help guide the bolt through the holes. 4. As a general rule, and for all bolts and nuts on your Bowflex Xtreme, turn bolts or nuts toward the right to tighten and left to loosen.

  • Page 6: Before You Assemble

    Before You Assemble Select where you are going to put your Xtreme carefully. The best place for your Xtreme is on a hard, level surface. Assemble your Xtreme in the location where you intend to use it, as the Xtreme does not go through doors easily once fully assembled.
  • Page 7 Assembly Guide Bowflex® Xtreme Assembly Hardware Note: Drawings are actual size Item #: A Item #: B Item #: C Qty.: Qty.: Qty.: Part #:11450 Part #:11465 Part #:11472 Descr: 5/16 X 3/4" Button Head Descr: 3/8 X 1" Descr: 3 / 8" x 3/4"...
  • Page 8 Assembly Guide Step 1: Assemble the Base Frame Assembly Locate the following items: • Base Frame (Item #4) • Right Frame Rail (Item #5) • Left Frame Rail (Item #6) • Rear Cross Member (Item #7) • (6) 3/8" X 3/4" Button Head Screws (Item #B) •...
  • Page 9 Assembly Guide Step 3: Attach the Lower Lat Tower to the Base Frame Assembly Lower Lat Tower Assembly Locate the following items: • Lower Lat Tower Assembly (from Step 2) • Base Frame Assembly (from Step 1) • (2) 3/8" X 3/4" Button Head Screws (Item #B) •...
  • Page 10 Assembly Guide Step 5: Install the Squat Pulley Frame Locate the following items: • Squat Pulley Frame (Item #10) • Assembly Frame (From Step 4) • (2) 3/8" X 1" Button Head Screws (Item #C) • (1) 3/8" X 5" Button Head Screw (Item #F) •...
  • Page 11 Assembly Guide Step 7: Secure the Pulley Arms Locate the following items: • (2) 1/2" X 11" Threaded Studs (Item #I) • (4) 1/2" Washers (Item #L) • (4) 1/2" Nylock Nuts (Item #N) Align the remaining two slotted holes on the Right and Left Pulley Arms (Items #8 and #9) with the L ower Lat Tower.
  • Page 12 Assembly Guide Step 8b: Leg Assembly Rollers (Optional Attachment) Figure J Locate the following items: • (2) 3/4" Chrome Tubes (Item #19) • (4) Foam Rollers (Item #20) • (4) 3/4" End Caps (Item #21) Insert the Chrome Tubes (Item #19) through the upper hole and one of the lower holes of the Leg Extension (select the correct lower hole for your height and comfort) as shown in Figure J.
  • Page 13 Note that each exercise has its own pulley configuration - see Page 13 for more specific pulley setup information. Carefully go over the entire Bowflex Xtreme assembly, and tighten all screws, nuts and other hardware before using your Bowflex Xtreme.

  • Page 14: How To Use Your Machine

    Your Machine Power Rod ® Resistance When You Are Not Using Your Bowflex® Power Rods are made from a special composite material. Your rods are sheathed with a protective Disconnect the black rubber coating. Each rod is marked with its cables from the weight rating on the “Rod Cap”.
  • Page 15 The Bowflex® Xtreme Pulley Positions With the versatility to perform over 65 different exercises, the Bowflex Xtreme easily transitions from one exercise to another. Below is a guide to the six different pulley positions you will use to optimally perform your workout routine.
  • Page 16 • Before using the Lat Pulldown, make sure that all fasteners are in place and tightened. • Make sure that the Lat Tower’s cables are securely fastened to the regular Bowflex cables. • Always use the bar holders to support the bent lat bar or remove the bent lat bar when not in use.

  • Page 17: Warning

    Keep cables and Power Rods bound with the rod Keep out of the path of the Power Rods® w h e n binding strap when the Bowflex is not in use. e xe rcising and make certain that observers also...

  • Page 18: 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 is the ratio of fat weight (fat) to can exert against resistance at one time.
  • Page 19 Define Your Goals Design Your Own Program You may want to design your own personal program Remember your cardiovascular component: specifically geared to your goals and lifestyle. Any fitness program must contain a cardiovascular Designing a program is easy, as long as you follow fitness component to be complete.

  • Page 20: Working Out

    We recommend that you warm up by doing or exerting effort. This is when you will light stretching and performing light exercises probably hold your breath. DO NOT on the Bowflex. hold your breath. Do not exaggerate breathing. Depth of inhalation and Your Routine exhalation should be natural for the situation.

  • Page 21: 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. Focus on practicing and learning your technique before increasing the resistance.Then move to a more challenging resistance that you can perform no less than 10 reps and no more than 15 reps without your form deteriorating.

  • Page 22: 20 Minute Upper/Lower Body

    The Workouts 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.

  • Page 23: Body Building

    The Workouts 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 24: Circuit Training Anaerobic / Cardiovascular

    The Workouts 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).

  • Page 25: True Aerobic Circuit Training

    The Workouts 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 26: Strength Training

    The Workouts 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.

  • Page 27: Chest Exercises

    Chest Exercises BENCH PRESS - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: This exercise emphasizes Action: the chest muscles (pectoralis major), also • Slowly move your elbows involving the front shoulder muscles outward, simultaneously bending (anterior deltoid, a portion of the middle your arms, keeping the forearms deltoid) and the triceps, which are located in line with the cables at all times.

  • Page 28: Decline Bench Press

    Chest Exercises DECLINE BENCH PRESS - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: This exercise emphasizes Action: the chest muscles (pectoralis major). It also • Slowly move your elbows outward, involves front shoulder muscles (anterior simultaneously bending your arms, deltoid, a portion of the middle deltoid) keeping the forearms in line with and the triceps,which are located on the...

  • Page 29: Shoulder Exercises

    Shoulder Exercises REVERSE FLY - Shoulder Horizontal Abduction (elbows stabilized) Muscles worked: This exercise emphasizes Action: the back portion of the shoulder muscles • Maintaining the same slight bend (the rear deltoids, as well as the rear in your arms, move your elbows portion of the middle deltoids.) outward and backwards, keeping a 90º...

  • Page 30: Crossover Rear Delt Rows

    Shoulder Exercises CROSSOVER REAR DELT ROWS - (elbow flexion) Muscles worked: This exercise emphasizes • Lift your chest, stand up straight the back portion of the shoulder muscles with your spine in good (the rear deltoids, as well as the rear alignment and tighten your trunk portion of the middle deltoids).

  • Page 31: Lateral Shoulder Raise

    Shoulder Exercises LATERAL SHOULDER RAISE - Shoulder Abduction (elbow stabilized) Muscles worked: This exercise emphasizes Action: the side shoulder muscles (middle • Raise your arms directly out to the deltoids), the top muscle of the rotator cuff sides to almost shoulder level. (supraspinatus) and the upper trapezius •...

  • Page 32: Front Shoulder Raise

    Shoulder Exercises FRONT SHOULDER RAISE - Shoulder Flexion (elbow stabilized) Muscles worked: This exercise emphasizes Action: the front portion of the shoulder muscles • The arms may be moved (front deltoids) as well as the front part of alternately, or together. the middle deltoids.

  • Page 33: Shoulder Rotator Cuff (Internal)

    Shoulder Exercises SHOULDER ROTATOR CUFF - Internal Rotation Muscles worked: This exercise emphasizes Action: the front rotator cuff muscle • Rotate your forearm toward your (subscapularis). abdomen, keeping your elbow by your side during the entire Position: Standing - facing left or ri g h t motion.

  • Page 34: Shoulder Extension

    Shoulder Exercises SHOULDER EXTENSION (elbows stabilized) Muscles worked: This exercise emphasizes • Continue the movement by your upper back (the latissimus dorsi, teres moving your hands in an arc major and rear deltoid muscles), as well as downward and backward towards the muscles between your shoulder blades your hips.

  • Page 35: Scapular Protraction

    Shoulder Exercises SCAPULAR PROTRACTION (elbows stabilized) Muscles worked: This exercise emphasizes Action: the serratus anterior muscles, the muscles • Keeping your arms straight and that can be seen on the side of the rib pointing the same direction of the cage, and are involved in pushing cables, slowly move your shoulder movements when the arms are kept...

  • Page 36: Scapular Retraction

    Shoulder Exercises SCAPULAR RETRACTION Muscles worked: This exercise develops Action: the muscles between your shoulder blades • Keeping your arms straight, slowly (middle trapezius and rhomboids) that pull pinch your shoulder blades your shoulder blades together and are together. essential to good posture. •...

  • Page 37: Back Exercises

    Back Exercises STANDING SHOULDER PULLOVER - w/ Bent Lat Bar (elbow stabilized) Muscles worked: This exercise emphasizes Action: the upper back (the latissimus dorsi, teres • Move your hands in an arc down major, and rear deltoid muscles). It also towards your legs.

  • Page 38: Narrow Pulldowns W/ Bent Lat Bar

    Back Exercises NARROW PULLDOWNS w/ Bent Lat Bar - Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes Action: the latissimus dorsi, teres major and rear • Initiate the movement by pulling deltoid which make up the large pulling your shoulder blades down and muscles of your upper back.

  • Page 39: Bent Over Row

    Back Exercises BENT OVER ROW Muscles worked: This exercise emphasizes Action: the latissimus dorsi, teres major and rear • Begin your motion by mov i n g deltoid which make up the large pulling e l b ows back as you bring the muscles of your upper back.

  • Page 40: Seated Lat Rows

    Back Exercises SEATED LAT ROWS - Shoulder Extension (and elbow flexion) Muscles worked: This exercise emphasizes Action: the latissimus dorsi, teres major and rear • Initiate the movement by pinching deltoid muscles which make up the large your shoulder blades together. pulling muscles of your upper back.

  • Page 41: Standing Low Back Extension

    Back Exercises STANDING LOW BACK EXTENSION - (with hip extension) Muscles worked: This exercise emphasizes • Lift your chest, tighten your trunk the muscles in your lower back (erector muscles and maintain a slight arch spinae and deep spinal muscles) necessary in your lower back.

  • Page 42: Crossover Wide Pulldowns W/ Hand Grips

    Back Exercises CROSSOVER WIDE PULLDOWNS - Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes Action: the latissimus dorsi, teres major and rear • Initiate the movement by pulling deltoid which make up the large pulling your shoulder blades down and muscles of your upper back.

  • Page 43: Seated Lat Pulldowns

    Back Exercises SEATED LAT PULLDOWNS - Shoulder Adduction (with elbow flexion) Muscles worked: This exercise emphasizes Action: the latissimus dorsi, teres major and rear • Initiate the movement by pulling deltoid which make up the large pulling your shoulder blades down and muscles of your upper back.

  • Page 44: Arm Exercises

    Arm Exercises TRICEPS PUSHDOWN - Elbow Extension M u s cles worked: This exe rcise emph a s i ze s Action: the triceps mu s cles located on the backs of • Keeping your upper arms the upper arm s . These mu s cles are stationary and your elbows next to re s p onsible for straightening your arm and the sides of your torso, slowly...

  • Page 45: Triceps Pushdown W/ Bent Lat Bar

    Arm Exercises TRICEPS PUSHDOWN - w/ Bent Lat Bar - Elbow Extension M u s cles worked: This exe rcise emph a s i ze s Action: the triceps mu s cles located on the backs of • Keeping your upper arms the upper arm s .

  • Page 46: Hammer Triceps Extension

    Arm Exercises HAMMER TRICEPS EXTENSION - Elbow Extension Muscles worked: This exercise emphasizes Action: the triceps muscles located on the backs of • Keeping your upper arm station a ry, the upper arms. s l ow ly straighten your elbow s a ll owing your hands to move in an Position: Seated - facing outw a rd a rching motion above your head.

  • Page 47: Triceps Kickback

    Arm Exercises TRICEPS KICKBACK Muscles worked: This exercise emphasizes Action: the triceps muscles located on the backs of • Straighten elbow while keeping the upper arm. your upper arm completely still. • When your arm is com p l e t e ly Position: Standing - facing Power Rods®...

  • Page 48: Resisted Dip

    Arm Exercises RESISTED DIP - Elbow Extension Muscles worked: This exercise emphasizes Action: the triceps muscles located on the backs of • St raighten your arms dow nw a rd , the upper arms. focusing on moving your elbow s d own and inw a rd tow a rd your hips.

  • Page 49: Concentration Biceps Curl

    Arm Exercises CONCENTRATION BICEPS CURL - Elbow Flexion (in supination) M u s cles worked: This exe rcise emph a s i ze s Action: the biceps mu s cles which are located on the • Curl hand grip away from the f ront of your upper arms and are pri m a ri ly cable, then upward toward the re s p onsible for bending your elbow s .

  • Page 50: Barbell Biceps Cur L

    Arm Exercises BARBELL BICEPS CURL - Elbow Extension Muscles worked: This exercise emphasizes Action: and develops the biceps muscles which are • Curl squat bar forward, then located on the front of your upper arms upward, and then in towards your and are primarily responsible for bending shoulders while keeping your your elbows.

  • Page 51: Seated Biceps Curl

    Arm Exercises SEATED BICEPS CURL - Elbow Flexion (in supination) Muscles worked: This exercise emphasizes Action: the biceps muscles which are located on the • Curl the forearms toward the front of your upper arms and are primarily upper arms, keeping your upper responsible for bending your elbows.

  • Page 52: Wrist Extension

    Arm Exercises WRIST EXTENSION Muscles worked: This exercise develops Action: the back and top parts of your forearms • Slowly curl the back of your fists and is critical in helping to prevent injuries towards the forearms. like tennis elbow. •...

  • Page 53: Trunk Rotation

    Arm Exercises TRUNK ROTATION Muscles worked: This exercise involves Action: most of the trunk muscles. It does not • Tighten your entire abdominal “spot reduce” or eliminate “love handles”. It area and slowly rotate your rib should be noted that rotation is more cage/arms away from the cables limited in the spine than most people (30 - 40º), as if you were rotating...

  • Page 54: Seated (Resisted) Abdominal Crunch

    Abdominal Exercises SEATED (RESISTED) ABDOMINAL CRUNCH - Spinal Flexion Muscles worked: This exercise emphasizes Action: the abdominal area including the upper • Tighten your abs and curl only and lower front abs (rectus abdominus) and your torso, slowly moving your the side abs (obliques).

  • Page 55: Leg Exercises

    Leg Exercises LEG EXTENSION M u s cles worked: This exe rcise emph a s i ze s Action: the mu s cles on the front of the upper thigh • Tighten your quads and ( q u a d riceps mu s cle group) which are s t raighten your legs by mov i n g re s p onsible for straightening your leg your feet forw a rd and then...

  • Page 56: Standing Hip Adduction

    Leg Exercises STANDING HIP ADDUCTION M u s cles worked: This exe rcise will not • Adjust your position away fr om b u rn off fat from your inner thighs or make the machine so that there is room them smaller! T h e re is no exe rcise that will to move the attached leg toward b u rn fat from a specific are a .

  • Page 57: Calf Raise

    Leg Exercises CALF RAISE - Ankle Plantarflexion (knee stabilized) Muscles worked: This exercise is great for Action: emphasizing the muscles of your lower leg • Sl ow ly press the balls of yo u r or calf (gastrocnemius and soleus), that are feet into platform and lift yo u r responsible for raising and lowering your heels upw a rd .

  • Page 58: Standing Hip Extension (Knee Bent)

    Leg Exercises STANDING HIP EXTENSION (Knee bent) Muscles worked: This exercise strengthens Action: and develops the muscles of your buttocks • Initiate the movement by area (gluteus maximus). Remember, there tightening your glutes. E x t e n d is no such thing as “spot reduction.” Do your hip by moving your entire leg not do this exercise if you believe it will b a ck w a rd .

  • Page 59: Leg Kickback

    Leg Exercises LEG KICKBACK - Hip and knee extension Muscles worked: This exercise strengthens Action: and develops the muscles of your buttocks • Extend your entire leg backwards, area (gluteus maximus). Remember, there straightening the knee. is no such thing as “spot reduction.” Do •...

  • Page 60: Dead Lift

    Leg Exercises DEAD LIFT Muscles worked: This exercise strengthens Action: and develops the muscles of your buttocks • Initiate the movement by pushing area (gluteus maximus). Remember, there up with your legs. is no such thing as “spot reduction.” Do •...

  • Page 61: By Ellington Darden, Ph.d

    The Bowflex Xtreme ® Body Leanness Program By Ellington Darden, Ph.D.
  • Page 62 Body Leanness Program The following dietary program was created for use with your Bowflex Xtreme by Dr. Ellington Darden. Please consult your physician or healthcare professional before beginning any fitness or dietary program. Introduction The program separates into three two-week stages. During each stage you will exercise, control the number and quality of calories you consume, and drink plenty of ice-cold water.
  • Page 63 Body Leanness Program Eating Guidelines Superhydration aids fat loss in a number of ways. First, the You will be following a reduced-calorie nutrition program kidneys are unable to function without adequate water. When which is divided into three two-week segments.The program they do not work to capacity some of their load is dumped is a proven method for achieving maximum fat loss over a onto the liver.
  • Page 64 Body Leanness Program The Eating Plan Week 1 & 2: The menus in the Bowflex® Xtreme eating plan are Men–1500 calories per day. designed for maximum fat-loss effectiveness and nutritional Women–1200 calories per day. value. For best results, follow them exactly.
  • Page 65 Body Leanness Program The Eating Plan Breakfast = 300 calories. Lunch = 300 calories. Choice of bagel, cereal or shake: Choice of one of three meals: Bagel Sandwich 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)
  • Page 66 Body Leanness Program Dinner = 500 or 300 calories. Lasagna with Meat Sauce, Lean Cuisine (240) Men = 500 calories, Women = 300 calories 1/2 cup skim milk (45) Noncaloric beverage Choice of one of three meals: Men add: 2 slices whole—wheat bread (140) Tuna Salad Dinner 2 teaspoons Promise Ultra Vegetable Oil Spread (24)
  • Page 67 Body Leanness Program Shopping List Vegetables Quantities for listed items will depend on your specific Lettuce, tomatoes, whole kernel corn (canned no salt added), selections. Review your choices and adjust the shopping list sweet peas, (canned no salt added), sliced white potatoes accordingly.
  • Page 68 Body Leanness Program Q & A Q. Is it possible to drink too much water? Q. I often get headaches when I eat only 1000 calories a day. What should I do? C e rt a i n ly. To do so, h ow eve r, yo u’ d pro b a b ly have to dri n k four or five times as mu ch per day as I’m re c om m e n d i n g.
  • Page 69 . That level is your daily ca l o rie re q u i re m e n t . Na t u ra lly, yo u’ll be able to consume other foods than those listed in the Bowflex® Xtre m e eating plan. By then,...

  • Page 70: Exercise Log

    Exercise Log Please feel free to make copies of this chart to continue your exercise log. EXERCISE DATE DATE DATE DATE DATE DATE Sets Bench Press 10, 9 Reps 120, 130 Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps...

  • Page 71: Muscle Char

    Muscle Chart Sternocleidomastoid Trapezious Pectoralis Major Anterior Deltoid Serratus Anterior Posterior Deltoid Medial Deltoid Infraspinatus Biceps Rectus Abdominus Teres Major Brachialis Flexor Digitorum Triceps Superficials External Obliques Latissimus Dorsi Brachioradialis Pronator Teres Flexor Carpi Gluteus Radialis Medius Tensor Gluteus Fasciae Maximus Latae Adductor...
  • Page 72 R ev AA (06/03) B owflex Xtre m e, N a u t i l u s , Power Rods ® and the Bowflex Xtreme and Nautilus logos are re g i s t e red trademarks of Nautilus, I n c.

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