Bowflex Xtreme 2 SE Owner's Manual
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Bowflex Xtreme 2 SE Owner's Manual

Bowflex home gym owner's manual and fitness guide
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Fitness Guide

17497 Rev B (02/2007)

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Summary of Contents for Bowflex Xtreme 2 SE

  • Page 1: Fitness Guide

    Owner’s Manual Fitness Guide 17497 Rev B (02/2007)

  • Page 2: Table Of Contents

    Arm Opposition Push-pull Upper Body Opposition Push-pull Wrist Extension Wrist Curl Resisted Dip Abdominal Exercises: Seated (resisted) Abdominal Crunch Seated (resisted) Oblique Abdominal Crunch Trunk Rotation Leg Exercises: Leg Extension Squat Calf Raise Single Leg Calf Raise Standing Hip Extension (knee bent) Standing Hip Extension (knee extended) Standing Hip Abduction Standing Hip Adduction Leg Kickback Hip Flexion Dead Lift Stiff Leg Dead Lift Fast Fat Loss Now! By Ellington Darden, Ph.D Bowflex® XTREME®2 Home Gym 6-Week Satisfaction Guarantee Home Gym Warranty Card Home Gym Warranty Exercise Log Muscle Chart...

  • Page 3: Get To Know Your Machine

    CONGRATULATIONS on your commitment to fitness! With the Bowflex® Xtreme®2 Home Gym as your exercise partner, you have the means to exceed all of your physical fitness, strength and health expectations! Bowflex’s innovative design, 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® Xtreme®2 home gym! In this Owner’s Manual you’ll find powerful body-building exercises, leanness-enhancing workouts and a Fast Fat Loss eating program customized to give you extreme results! The BOWFLEX® Xtreme®2 Home Gym Pulley Upper Lat Tower Power Rod®Units Rod Hook Hand Grip Seat Rod Box Cable Lower Pulley/ Squat Station Your Machine Please take your time to read through the entire manual before attempting to use your Bowflex® Xtreme®2 home gym. You should understand how to properly set up and perform each e xercise before you do so using Power Rod® Resistance. With all of the fitness choices available today, finding the best workout equipment for your needs can be confusing. Everyone at Nautilus would like to congratulate you and thank you for selecting the Bowflex® Xtreme®2 home gym. Bowflex® is the best home fitness product available, and you’re just about to prove it to yourself. Again, thank you for choosing Bowflex®.

  • Page 4: How To Use Your Machine

    You may use one rod or several rods in combination, to create your desired resistance level. To hook multiple rods up to one cable, bend the closest rod toward the cable and place the cable hook through that rod cap. You can then hook up the next closest rod through the same cable hook. Hooking up the closest rod first prevents rods from crossing over the top of one another. Your Machine Storing the Bowflex Disconnect the cables from the Power Rod unit when your are not using your Bowflex Xtreme ® gym. Use the rod binding strap ® included with 2 home gym ® your machine to bind all the rods together at the top. You can also...

  • Page 5: Home Gym

    Below is a guide to the five different pulley locations used to perform a full workout routine: Center Cross Bar: Lat Tower: Used when Used for exercises performing exercises like Pulldowns and like a Bench Press or Pushdowns. Chest Fly. Maintenance & Care Of Your Bowflex Your Bowflex Xtreme 2 home gym requires very little maintenance. To keep your Bowflex ® ® home gym in top condition, check all fasteners before each workout and tighten as needed. Clean the seat with a non-abrasive cleaner after each use. This will keep it looking new. Any non-abrasive household cleaner or soap works well. Many automotive interior cleaners make surfaces too “slick” and should not be used. If you have any questions regarding maintenance please call a Nautilus Representative at 1-800-628-8485.
  • Page 6 Arch Cuff Grip: The cuff opening can also fit securely over the arch of your foot. For this grip, insert your foot through the cuff until it is around the arch of your instep, and tighten the cuff around your heel to secure the grip. Shoulder Grip: Spread open the cuff and slide the grip up your arm, tightening the grip around your shoulder by pulling the handle toward the cuff. Lat Cross Bar: The Lat Cross Bar enhance exercises that work back, shoulders and triceps muscles. Safety: • Before using the the Lat Cross Bar, make sure that all fasteners are in place and tightened. • Make sure that the Lat Tower cables are securely fastened to the regular Bowflex® cables and the Lat Pulldown Bar, Squat Bar or Hand Grips. • Always use the Lat Pulldown Bar holders to support the Lat Pulldown Bar, or remove the bar when not in use. • Do not hang from or attempt to perform “chin ups” from the Front Lat Cross Bar. • Never pull on the Lat Pulldown Bar unless there is resistance attached to it. Leg Extension: Designed to add more effectiveness to exercises that target your legs, thighs, calves, etc. Safety: • 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® cables. • Always use the Leg Extension Pin to secure the attachment to your Bowflex® Xtreme®2 home gym.

  • Page 7: Warning

    ® Stand off to the side while attaching rods. Before exercising, make sure the cable pulley system is properly secured, properly attached, and in perfect working condition. All exercises in this manual are based on the calibrated resistance and capacity levels of the Bowflex exercises not described in this manual are unit bound with the not recommended by the manufacturer. is not in use. ® Strength Training Equipment Safety Warnings 5. Do not wear any loose or dangling clothing...

  • Page 8: 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 exert against resistance at one time. Your muscle strength comes into play when you pick up a heavy bag of groceries or lift a small child. It is developed when a localized muscle is worked both positively (concentric) and negatively (eccentric) at a resistance—great enough so you can perform only five to eight repetitions of the exercise before the m uscle fails. Each set of repetitions is followed by a rest interval that typically runs three times longer than the set. Later, between exercise sessions, the muscle overcompensates for the stress and usually increases in both strength and size. Muscle Endurance is the ability to perform repeated contractions. It comes into play when you cross-country ski or work on your feet all day. Endurance training addresses the slow twitch, endurance muscle fibers, which depend on oxygen for energy. To develop muscle endurance, use low resistance and high repetitions—about 15-20 repetitions in each set, three sets to each exercise, working the muscle only to fatigue. Muscle Power is the combination of strength and speed of the muscular contraction. This is often misinterpreted as a) being directly associated with certain skill or sport and/or b) meaning that you must move fast. Load is actually a more important factor than speed when attempting to improve power. When training to achieve muscular power, pick a resistance that fatigues you in the 3-5 repetition range. When performing these reps, it is more important to think of contracting the muscles faster rather than attempting to move faster. Performing sport simulation exercises usually results in a deterioration of the motor pattern or skill. The biomechanically sound method of improving power in your sport is to train for power using the correct...

  • Page 9: Design Own Program

    Design Your Own Program You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy, as long as you follow the below guidelines. Understand fitness and its components: Improperly designed programs can be dangerous. Take some time to review this manual as well as other fitness guides. Know your current fitness level: any fitness program you should consult a physician who will help you determine your current abilities. Identify your goals: Goals are critical to c hoosing and designing an exercise program that fits and enhances your lifestyle, but so is strategy. It’s important not to rush the process and try to accomplish too much too soon. That will lead to setbacks and discouragement. Instead, set a series of smaller achievable goals. Select complementary exercises: exercises that address compound joint movements and single joint movements. In addition, select exercises that address complimentary muscle groups. Put first things first: During each session, first work muscle groups that need the most training.

  • Page 10: Working Out

    Working Out A workout begins in your mind’s eye. With concentration and visualization you can approach your workout with a positive, constructive attitude. A good pre-workout mental routine is to sit and relax, so that you can focus on what you are about to do and think about achieving your end goal. Warming Up We recommend that you warm up by doing light stretching and performing light exercises on the Bowflex®. Your Routine The workout portion of your fitness routine is the series of exercises devoted to your particular goals. Remember, make sure to have fun! Cool Down An essential part of the exercise routine is the cool down. Gradually reduce the level of exercise intensity so that blood does not accumulate in one muscle group, but continues to circulate at a decreasing rate. Remember to gradually move yourself into a relaxed state. Breathing The most important part of breathing during exercise is, quite simply, that you do it. Breathing in or out during the actual performance is not dependent upon the direction of air flow relative to exertion. It is, in fact, a mechanical process that changes the position of your spine as your rib cage moves. Here are some tips for breathing: 1) Be cautious when you are concentrating or exerting effort. This is when you will probably hold your breath. DO NOT hold your breath. Do not exaggerate breathing. Depth of inhalation and exhalation should be natural for the situation.

  • Page 11: 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 r esistance that you can perform no less than 10 reps and no more than 15 reps without your form deteriorating. As you become stronger, you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to the next one. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set. Body Part Chest Back Shoulders Arms Legs Trunk ADVANCED GENERAL CONDITIONING FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 35-45 MINUTES When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or have become just plain bored, it is time to change your program. You can increase your training with this “split system” routine that works opposing muscle groups on different days. To do this, you’ll increase your resistance when you can perform 12 reps perfectly, and you’ll increase your volume by performing more sets and more exercises. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set. Day 1 & 3 Body Part Chest Shoulders Arms Legs Day 2 & 4 Body Part Back Shoulders Arms Trunk Exercise...
  • Page 12 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 b enefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program t raining 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate. Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you perform. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down. DAY 1 & 3 Body Part Chest Back Shoulders Arms DAY 2 & 4 Body Part Legs Trunk Exercise Bench Press Seated Lat Rows Crossover Rear Delt Rows Biceps Curl Triceps Extension Exercise Leg Extension Leg Curl Standing Hip Extension Standing Hip Abduction...
  • Page 13 BODY BUILDING FREQUENCY: 3 DAYS ON, 1 DAY OFF 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. Rest 30-60 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set. DAY 1 Body Part Chest Shoulders DAY 2 Body Part Back Arms DAY 3 Body Part Legs Trunk TIME: ABOUT 45–60 MINUTES Exercise Bench Press Chest Fly Seated Shoulder Press Crossover Rear Delt Row Lateral Shoulder Raise Shoulder Shrug Exercise Seated Lat Row Seated Lat Pulldowns Biceps Curl Reverse Curl Triceps Pushdown Triceps Extension Exercise Squat Leg Extension Standing Hip Extension Leg Curl Standing Low Back Extension Seated Abdominal Crunch...
  • Page 14 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 r outine. 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). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1. Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add a dditional rounds of Circuit 2 as your fitness level increases. Repeat process with Circuit 3. Do not let your heart rate exceed 220 minus your resting heart rate. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down. Circuit 1 Body Part Chest Legs Back Legs Trunk Circuit 2 Body Part Shoulders Legs Back Trunk Arms Circuit 3 Body Part Shoulders Arms Legs Trunk Exercise Bench Press Squat Seated Lat Row Leg Curl Seated Abdominal Crunch Exercise Seated Shoulder Press Leg Extensions Seated Lat Pulldowns Standing Low Back Extension Biceps Curl...
  • Page 15 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. 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). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1. Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases. Do not let your heart rate exceed 220 minus your resting heart rate. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down. Any type of aerobic exercise can be used for this routine. Some examples are: jumping jacks, jogging in place, or stair climbing. Circuit 1 Body Part Chest Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Legs Aerobic Exercise Trunk Aerobic Exercise Circuit 2 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 30–60 Seconds Leg Curl 30–60 Seconds Seated Abdominal Crunch...
  • Page 16 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. If you can perform more than 5 to 8 reps, you should increase your resistance 5 lbs and decrease your reps to 5. Rest 60–120 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count two seconds up and four seconds down and work to fatigue during each set. Day 1 Body Part Chest Shoulders Day 2 Body Part Back Arms Body Part Day 3 Legs Trunk Exercise Bench Press Chest Fly Seated Shoulder Press Crossover Rear Delt Rows Shoulder Shrug Exercise Seated Lat Row Seated Lat Pulldowns Biceps Curl Reverse Curl Triceps Pushdown Triceps Extension Exercise Squat Leg Extension Leg Curl Standing Hip Extension Standing Low Back Extension Seated Abdominal Crunch Sets...

  • Page 17: Chest Exercises

    XTREME Bench Press— Muscles worked: Pectoralis Major; Deltoids; Triceps Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Pulleys Leg Extension: Removed Success Tips • Maintain a 90° angle between upper arms and torso throughout motion. • Keep chest muscles tightened. Limit and control your range of motion. • Keep knees bent, feet on Platform, head back against Seat Back Pad. • Keep elbows in front of shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. Chest Fly— Muscles worked: Pectoralis Major;...

  • Page 18: Decline Bench Press

    XTREME Decline Bench Press— Muscles worked: Pectoralis Major; Deltoids; Triceps Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Position Leg Extension: Removed Success Tips • Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly less than 90° at the finish. • Keep knees bent, feet on Platform, head back against Seat Back Pad. • Do not let your elbows travel behind your shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. Incline Bench Press— Muscles worked: Pectoralis Major;...

  • Page 19: Decline Chest Fly

    XTREME Decline Chest Fly— Muscles worked: Pectoralis Major; Anterior Deltoid Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Position Leg Extension: Removed Success Tips • Maintain a 60-90° angle between upper arms and torso during exercise. • Keep chest muscles tightened. Limit and control your range of motion. • Keep knees bent, feet on Platform, head back against Seat Back Pad. • To improve your pectoralis involvement, pinch your shoulder blades together throughout movement. Incline Chest Fly— Muscles worked: Pectoralis Major;...

  • Page 20: Shoulder Exercises

    XTREME Crossover Rear Delt Rows— Muscles worked: Anterior and Middle Deltoids Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed Success Tips • Maintain a 90° angle between your upper arms and torso during motion. • Lift your chest, keep your knees bent and feet on Standing Platform. • To work one arm at a time, place non- working hand on Seat Back Pad to stabilize. • Keep shoulder blades pinched together and maintain good spinal alignment. Crossover High Rear Delt Rows—...

  • Page 21: Reverse Fly

    XTREME Reverse Fly— Muscles worked: Rear Deltoids; Middle Deltoids; Trapezius; Rhomboids Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed Success Tips • Do not lose spinal alignment—keep your chest lifted. • Lift your chest, keep your knees bent and feet on Standing Platform. • Keep your spine aligned and a slight arch in your lower back. • Maintain a 90° angle between upper arms and torso throughout exercise. Crossover Reverse Fly— Muscles worked: Rear Deltoids;...

  • Page 22: Seated Shoulder Press

    XTREME Seated Shoulder Press— Muscles worked: Front Deltoids; Upper Trapezius; Triceps Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Pulleys Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight.

  • Page 23: Shoulder Extension

    XTREME Muscles worked: Latissimus Dorsi; Teres Major; Rear Del- toid; Middle Trapezius; Rhomboids; Triceps Position: Standing, facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed Success Tips • Keep your chest lifted, knees bent and feet braced against the Standing Platform. •...

  • Page 24: Scapular Protraction

    XTREME Scapular Protraction— Muscles worked: Serratus Anteriors Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • You may wish to lean your head against the Seat Back Pad. • Keep your spine aligned and a slight arch in your lower back.

  • Page 25: Lateral Shoulder Raise

    XTREME Lateral Shoulder Raise— Muscles worked: Middle Deltoids; Supraspinatus; Upper Trapezius Position: Standing—facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame—Standard Pulleys Leg Extension: Removed Success Tips • You may need to use the Squat Straps for this exercise. • Elevate your shoulders slightly toward the back of your head.

  • Page 26: Shoulder Rotator Cuff (Internal)

    XTREME Shoulder Rotator Cuff— Muscles worked: Subscapularis Position: Standing—facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Pulleys Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • Keep your spine aligned and a slight arch in your lower back. •...

  • Page 27: Crossover Seated Rear Delt Rows

    XTREME Crossover Seated Rear Delt Rows— Muscles worked: Anterior and Middle Deltoids Position: Seated on the floor—facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Maintain a 90° angle between your upper arms and torso during motion. •...

  • Page 28: Back Exercises

    XTREME Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids Position: Standing—facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your chest lifted, spine aligned, abs tight and your back flat with no arch. •...

  • Page 29: Bent Rear Delt Row

    XTREME Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • Do not bend your neck forwards or backwards during motion. •...

  • Page 30: Seated Wide Lat Pulldowns

    XTREME Seated Wide Lat Pulldowns— Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids Position: Seated—Facing Power Rod® unit Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bars Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • Do not bend your neck forwards or backwards during motion.

  • Page 31: Narrow Pulldowns W/ Hand Grips

    XTREME Narrow Lat Pulldowns with Hand Grips— Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Seated—Facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar—Narrow Pulleys Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • Do not bend your neck forwards or backwards during motion.

  • Page 32: Crossover Wide Pulldowns

    XTREME Crossover Wide Pulldowns— Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Pectoralis Major; Triceps Position: Seated—Facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar—Wide Pulleys Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. Keep lats tightened. • Do not bend your neck forwards or backwards during motion.

  • Page 33: Pulldowns

    XTREME Pulldowns— Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Standing—facing Power Rod® unit Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • To determine the appropriate grip width for you, hold your arms straight out to your sides at shoulder height.

  • Page 34: Standing Shoulder Pullover W/ Hand Grips

    XTREME Standing Shoulder Pullover with Hand Grips— Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps; Triceps Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • Keep your lats tightened throughout entire motion.

  • Page 35: Seated Lat Rows

    XTREME Seated Lat Rows— Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Seated on the floor—facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep knees bent and feet braced against the Standing Platform. •...

  • Page 36: Arm Exercises

    XTREME Triceps Pushdown with Hand Grips— Muscles worked: Triceps Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar Leg Extension: Removed Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back.

  • Page 37: Triceps Pushdown W/ Lat Pulldown Bar

    XTREME Triceps Pushdown with Lat Pulldown Bar— Muscles worked: Triceps Position: Standing—facing Power Rod® unit Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: Removed Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back.

  • Page 38: Triceps Extension

    XTREME Triceps Extension— Muscles worked: Triceps Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back.

  • Page 39: Hammer Triceps Extension

    XTREME Muscles worked: Triceps Position: Seated—facing outward Accessory: Hand Grips in “Hammer” Hold (see Page 4) Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back.

  • Page 40: Seated Biceps Curl

    XTREME Seated Biceps Curl— Muscles worked: Biceps Position: Seated—facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep knees bent, feet flat on the Standing Platform • Keep your chest lifted, shoulders pinched together, and a very slight arch in your lower back.

  • Page 41: Concentration Biceps Curl

    XTREME Concentration Biceps Curl— Muscles worked: Biceps Position: Standing—facing right or left Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your knees bent and feet on Standing Platform. • Keep your upper body motionless and your wrists straight. • Bend from the hips, never the waist. •...

  • Page 42: Barbell Biceps Curl

    XTREME Muscles worked: Biceps Position: Standing—Facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your knees bent and feet on Standing Platform. • Keep your chest lifted, shoulders pinched together, and a very slight arch in your lower back. • Keep your upper arms and shoulders motionless and your wrists straight.

  • Page 43: Seated Hammer Biceps Curl

    XTREME Seated Biceps Hammer Curl— Muscles worked: Brachioradialis; Biceps Position: Seated—facing outward Accessory: Hand Grips in “Hammer” Hold (see Page 4) Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your knees bent and feet on Standing Platform. • Keep your upper body motionless, elbows at your sides and your wrists straight.

  • Page 44: Triceps Kickback

    XTREME Muscles worked: Triceps Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed Success Tips • Keep your knees slightly bent and feet on Standing Platform. • Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower back.

  • Page 45: Arm Opposition Push-Pull

    XTREME Muscles worked: Biceps; Brachialis; Brachioradialis Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar and Squat Pulley Frame Leg Extension: Removed Success Tips • Lift your chest and keep your knees slightly bent and feet on Standing Platform. • For this exercise, one Hand Grip is attached to a Lat Cable and one Hand Grip is attached to a Squat Cable.

  • Page 46: Wrist Extension

    XTREME Muscles worked: Forearms Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your knees slightly bent and feet on Standing Platform. • Move slowly and keep tension in the back of the forearms at all times. • Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower back.

  • Page 47: Resisted Dip

    XTREME Muscles worked: Triceps Position: Standing—facing outward Accessory: Hand Grips Pulleys: Lat Cross Bar Leg Extension: Removed Success Tips • Lift your chest, keep your knees slightly bent and feet on Standing Platform. • Keep your back straight and knees slightly bent. • Keep your abs tight throughout entire motion and maintain good spinal alignment.

  • Page 48: Abdominal Exercises

    XTREME Seated (Resisted) Abdominal Crunch— Muscles worked: Rectus Abdominus; Obliques Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed Success Tips • Lift your chest, keep your knees slightly bent and feet on Standing Platform. • Do not lift your head or chin—your head should follow the rib motion rather than lead it.

  • Page 49: Trunk Rotation

    XTREME Muscles worked: Rectus Abdominus; Obliques; Serratus Anterior Position: Standing—facing right or left Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed Success Tips • Keep your knees slightly bent and feet on Standing Platform. • This exercise must be performed correctly—failure to do so could result in injury.

  • Page 50: Leg Exercises

    XTREME Muscles worked: Quadriceps Position: Seated—facing outward Accessory: None Pulleys: Squat Pulley Frame Leg Extension: Engaged Success Tips • Use slow, controlled motion—do not “kick” into the extension. • Do not let your knees rotate outward during the exercise. Keep kneecaps pointing up and straight forward.

  • Page 51: Calf Raise

    XTREME Calf Raise— Muscles worked: Gastrocnemius; Soleus Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Platform—Standard Pulley Leg Extension: Removed Success Tips • Keep your knees slightly bent and toes/ balls of feet on Standing Platform. • Do not lose contact between the balls of your feet and the Standing Platform. •...

  • Page 52: Leg Exercises

    XTREME Muscles worked: Gluteus Maximus Position: Standing—facing Power Rod® unit Accessory: Hand Grip on Arch of Foot (see Page 4) Pulleys: Squat Pulley Frame—Standard Pulleys Leg Extension: Removed Success Tips • Keep your knees slightly bent and support foot on Standing Platform. • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back.

  • Page 53: Standing Hip Abduction

    XTREME Muscles worked: 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 Success Tips • Keep your chest lifted, spine aligned, abs tight and a slight arch in your lower back. •...

  • Page 54: Leg Kickback

    XTREME Muscles worked: Piriformus; Gluteus Maximus Position: Standing—facing Power Rod® unit Accessory: Hand Grip on Arch of Foot (see Page 4) Pulleys: Squat Pulley Frame—Standard Pulleys Leg Extension: Removed Success Tips • Lift your chest, keep your knees slightly bent and support foot on Standing Platform. • Keep your spine straight and your hips level—do not raise your hips during motion.

  • Page 55: Dead Lift

    XTREME Muscles worked: Gluteus Maximus Position: Standing—facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame—Standard Pulleys Leg Extension: Removed Success Tips • Keep your knees slightly bent and feet on Standing Platform. • Keep your chest lifted, spine aligned, abs tight and your back flat with no arch. •...

  • Page 57: By Ellington Darden, Ph.d

    The Bowflex® Xtreme®2 By Ellington Darden, Ph.D. The following dietary program was created for use with your Bowflex your physician or health care professional before beginning any fitness or dietary program. Introduction to The Bowflex XTREME ® This program is scientifically designed for maximum fat loss over six weeks. It is important that you practice every aspect of the plan to achieve optimum results.
  • Page 58 Keep Menus Simple and Food Substitutions to a Minimum: Research has established that successful dieters prefer the same foods each day for breakfast and lunch. They like variety, however, for dinner. Detailed menus and food choices are included later in this manual. If you must vary from the menu items, try to stay within the 60:20:20 ratio of carbohydrates, proteins and fats. professional. Make sure you read your Bowflex XTREME 2 home gym Owner’s Manual ® before attempting a workout. There are a few people who should not try this program: children and teenagers; pregnant women; women who are breast feeding; diabetics; individuals with certain types of heart, liver, or kidney disease; and those suffering from certain types of arthritis. This list is not all-inclusive. Some people should follow the course only with their physician or health care professional’s specific guidance.
  • Page 59 Superhydrate Your System Drinking plenty of water is essential to the success of this program. Drinking the recommended amount of water can seem like a challenge at first. Stick with it. Carry a large sports bottle or similar item with you throughout the day. After several weeks, you will find that you actually thirst for more and more water, and the amounts recommended are easily reached. Superhydration aids fat loss in a number of ways. First, the kidneys are unable to function without adequate water. When they do not work to capacity some of their load is dumped onto the liver. This diverts the liver from its primary function, which is to metabolize stored fat into usable energy. Because it’s performing the chores of the water-depleted kidneys, the liver metabolizes less fat. Second, overeating can be averted through water intake, as water can keep the stomach feeling full and satisfied between meals. Third, ice-cold water requires calories to warm it to core body temperature. In fact, 1 gallon of ice cold water generates 123 calories of heat energy. You’ll be drinking from 1 to 1 5/8 gallons of water each day on the following superhydration schedule: Week 1— drink 4.0 32-oz. bottles of ice-cold water per day. Week 2— drink 4.5 32-oz. bottles of ice-cold water per day. Week 3— drink 5.0 32-oz. bottles of ice-cold water per day. Week 4— drink 5.5 32-oz. bottles of ice-cold water per day. Week 5— drink 6.0 32-oz. bottles of ice-cold water per day. Week 6— drink 6.5 32-oz. bottles of ice-cold water per day. Don’t be surprised if you have to make more than a dozen trips to the restroom, especially during the first week of the program. Remember, your body is an adaptive system and it will soon accommodate the increased water consumption.
  • Page 60 The menus in the Bowflex XTREME ® plan are designed for maximum fat-loss effectiveness and nutritional value. For best results, follow them exactly. Every attempt has been made to utilize current popular brand names and accurate calorie counts, which are listed in the menus. But, as you probably realize, products are sometimes changed or discontinued. If a listed item is not available in your area, you’ll need to substitute a similar product. Become an informed label-reader at your supermarket. Ask questions about any products you don’t understand. Supermarket managers are usually helpful. If they don’t have an answer to your question, they will get it for you. Each day you will choose a limited selection of foods for breakfast and lunch. Most people can consume the same basic breakfast and lunch for months with little modification. Variety during your evening meal, however, will make daily eating interesting and enjoyable. Additionally, the eating plan includes a mid-afternoon and late-night snack to keep your energy high and your hunger low. Begin Week 1 on Monday and continue through Sunday. Week 2 is a repeat of Week 1. The following is the eating plan for the next six weeks (calories for each food are in parentheses), with a Shopping List on Page 60. Week 1 & 2: Men–1500 calories per day. Women–1200 calories per day. Week 3 & 4: Men–1400 calories per day. Women–1100 calories per day. Week 5 & 6: Men–1300 calories per day.
  • Page 61 Breakfast = 300 calories. Choice of bagel, cereal or shake: Bagel 1 plain bagel, Sarah Lee® (frozen) (210) 3/4 ounce light cream cheese (45) 1/2 cup orange juice, fresh or frozen (55) Noncaloric beverage: any beverage without calories, caffeine or sodium, such as decaffeinated coffee or tea. Cereal 1.5 ounces (42 grams) serving equals approximately 165 calories. Choice of one: Kellogg’s® Low Fat Granola, General Mills® Honey Nut Clusters or General Mills® Basic 4 1/2 cup skim milk (45) 3/4 cup orange juice (82) Noncaloric beverage Shake (choice of one): Banana–Orange 1 large banana (8 3/4 inches long) (100) 1/2 cup orange juice (55) 1/2 cup skim milk (45) 2 tablespoons wheat germ (66) 1 teaspoon safflower oil (42) 2 ice cubes (optional) Place ingredients in blender. Blend until smooth. Chocolate or Vanilla 1 packet Carnation® Instant Breakfast, Champion®...
  • Page 62 Dinner = 500 or 300 calories. Men—500 calories, Women—300 calories Choice of one of three meals: Tuna Salad Dinner In a large bowl, mix the following: 1 6-ounce can chunk light tuna in water (180) ® 1 tablespoon Hellmann’s Light, Reduced-Calorie Mayonnaise (50) 2 tablespoons sweet pickle relish (40) 1/4 cup whole kernel corn, canned, no salt added (30) Noncaloric beverage Men add: 1/2 cup sliced white potatoes, canned (45) 2 slices whole wheat bread (140) Steak Dinner 3 ounces lean sirloin, broiled (176) 1/2 cup sweet peas, canned, no salt added (60) 1/2 cup beets, canned (35) 1/2 cup skim milk (45) Noncaloric beverage Men add: 2 slices whole wheat bread (140) ® 1 teaspoon Promise Ultra Vegetable Oil Spread (12) 1/2 cup skim milk (45) Frozen Microwave Dinner Choose one of five recommended meals:...
  • Page 63 Shopping List Quantities for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingly. It may be helpful for you to photocopy this list each week before doing your shopping. Staples Orange juice, skim milk, whole-wheat bread, Promise Ultra Vegetable Oil Spread, Italian fat-free dressing, Dijon mustard, safflower oil, noncaloric beverages (tea, decaffeinated coffee, diet soft drinks, water). Grains ® Bagels, Sarah Lee (frozen) Cereals—1.5 ounce serving equals approximately 165 calories; Kellogg’s® Low-Fat Granola (without raisins), General Mills® Honey Nut Clusters, General Mills® Basic 4. Wheat germ, malted milk powder, popcorn (microwave light). Fruits Bananas, large (8 3/4 inches long), apples (3-inch diameter), cantaloupes (5-inch diameter), dried prunes, raisins. Vegetables Lettuce, tomatoes, whole kernel corn (canned no salt added), sweet peas, (canned no salt added), sliced white potatoes (canned), cut beets (canned). Dairy Yogurt (light nonfat), cream cheese (light), cheese (fat-free), low-fat frozen yogurt, Carnation Instant Breakfast packets, Champion Nutrition Packets. Meat, Poultry, Fish and Entrees Chicken (thin sliced), turkey (thin sliced), tuna (canned in water), sirloin steak (lean). Canned soup: ®...
  • Page 64 Q. I often get headaches when I eat only 1000 calories a day. What should I do? Y our headaches may be caused by going longer than three hours between meals or snacks. Try spacing your meals and snacks where there are fewer hours between them. Some people who are used to drinking regular coffee with caffeine notice headaches when they stop consuming coffee for several days. If this is the case with you, you might want to ease off the coffee more gradually. Q. I don’t like red meat. I notice that the Lean Cuisine Lasagna with Meat Sauce contains beef. What can I substitute for it? L ean Cuisine® has many other frozen dinners that you may substitute for Lasagna with Meat Sauce. Try to find one...
  • Page 65 Adhere to a carbohydrate-rich, moderate-calorie eating plan. Instead of eating from 1000 to 1500 calories a day, you’ll be consuming from 1600 to 2400 calories per day. Maybe you can eat even more after your new body weight has stabilized. Trial-and- error experimentation is a must. Women should start with 1600 calories, and men with 2000 calories per day. Note what happens after a week. If your body weight keeps going down, raise the calories by 100 or 200; depending on how much weight you lost during the last week. 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® XTREME®2 home gym eating plan. By then, however, you should know the value of being a smart shopper and a wise eater. Read labels. Compare nutritional information. Be conscious of the ideal 60:20:20 ratio for carbohydrates, proteins, and fats. Eat smaller meals more frequently. You’ve been limiting your five meals per day to 300 calories if you’re a woman, or 500 calories if you’re a man. You may now up the calories by 100. What happens if during a single meal you eat more than 400 calories if you’re a woman, or 600 calories if you’re a man? Don’t panic. Simply understand that you will sometimes backslide. Learn to anticipate these urges and take corrective action. Drink at least 1 gallon of cold water each day.

  • Page 66: 6-Week Satisfaction Guarantee

    Bowflex 6-Week Satisfaction Guarantee We want you to know that the Bowflex® XTREME®2 home gym is a superior product. Your satisfaction is guaranteed. If, for any reason, you are not 100% satisfied with your Bowflex® XTREME®2 home gym, please follow the instructions below to return your merchandise and receive a refund of the purchase price, less shipping and handling. 1. C all a Nautilus Representative at 1-800-628-8458 for a Return Authorization Number. Return Authorization will be granted if: ® a. You purchased your Bowflex b. You are calling within 6 weeks of the delivery date of your merchandise. Returns should be shipped to: 16400 SE Nautilus Drive, Vancouver, WA 98683. 2. A ll returned merchandise must be properly packaged in the original boxes and in good condition. NOTE: You are responsible for return shipping and for any damage or loss to merchandise that occurs during return shipment. We highly recommend that you insure your shipment. 3. Please mark all boxes clearly with: • Return Authorization Number • Your Name • Your Address • Your Phone Number Boxes without this information clearly marked on the outside may be refused. 4. Please make copies of your original invoice and put one in each box of merchandise. Nautilus must receive your shipment within two weeks from the date the Nautilus Representative issued you your Return Authorization Number. Refunds may be denied or delayed if these instructions are not completely followed. This Bowflex Satisfaction Guarantee applies only to merchandise purchased by consumers directly from Nautilus Health and Fitness Group. This guarantee does not apply to sales made by dealers...

  • Page 67: Home Gym Warranty Card

    Thanks for filling out this questionnaire. Your answers are important to us. Please check here if you would prefer not to obtain information on new and interesting opportunities from other exciting companies. © 2004, The Nautilus Group, Inc. 16400 SE Nautilus Drive, Vancouver, WA 98683. Bowflex, Nautilus and the Bowflex and Nautilus logos are registered trademarks of Nautilus Inc. 2 Home Gym Warranty Registration Card ® IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE 4....
  • Page 68 What Is Covered Nautilus warrants to the original purchaser of the Bowflex® XTREME®2 home gym that the Bowflex® XTREME®2 home gym is free from defects in materials or workmanship, with the exceptions stated below. This warranty is not transferable or applicable to any person other than the original purchaser and is only applicable for products sold and used in the United States or Canada. Tampering with the unit will void the warranty. Bowflex® XTREME®2 Home Gym • 7 years on machine • No-Time-Limit Warranty on Power Rod® units Warranties Do Not Cover • A Bowflex XTREME®2 home gym purchased for commercial or institutional use. ® • Damage due to use by persons who weigh more than 300 pounds. • Damage due to abuse, accident, failure to follow instructions or warnings in the Owner’s Manual, misuse, mishandling, accident or Acts of God (such as floods or power surges). • Damage due to normal wear and tear. Please fold over and tape before mailing Please fold over and tape before mailing What Nautilus®...

  • Page 69: Home Gym Warranty

    How Long Does Warranty Coverage Last? Residential • 7 Years on machine • No-Time-Limit Warranty on Power Rod® units This warranty covers all defects in material or workmanship of the Bowflex commercial or institutional use or misuse and abuse by the consumer. To make this warranty effective, you must completely fill out the Bowflex Card within 30 days of purchase, and return it to the address on the Warranty Registration Card. Warranty Does Not Cover: • A Bowflex XTREME®2 home gym purchased for commercial or institutional use. ® • D amage due to use by persons who weigh more than 300 pounds. • D amage due to abuse, accident, failure to follow instructions or warnings in the Owner’s Manual, misuse, mishandling, accident or Acts of God (such as floods, tornadoes, power surges, etc.). • D amage due to normal wear and tear. What Nautilus Will Do. During your Warranty Coverage Period, Nautilus will repair any Bowflex® XTREME®2 that proves to be defective in materials or workmanship. In the event repair is not possible, The Nautilus Group, Inc., will either replace your Bowflex® or refund your purchase price, less shipping and handling.

  • Page 70: Exercise Log

    Please feel free to make copies of this chart to continue your exercise log. EXERCISE Sets Bench Press 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...

  • Page 71: Muscle Chart

    Sternocleidomastoid Pectoralis Major Front Deltoid Middle Deltoid Biceps Brachialis External Obliques Brachioradialis Pronator Teres Flexor Carpi Radialis Tensor Fasciae Latae Iliopsoas Pectineus Rectus Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Tibialis Anterior Trapezius Upper Middle Lower Serratus Anterior Rectus Abdominus Flexor Digitorum Superficials...
  • Page 72 800-628-8458 for assistance” © 2004, The Nautilus Group, Inc. 16400 SE Nautilus Drive, Vancouver, WA 98683. 17497 Rev B (02/2007) Bowflex XTREME®2, Nautilus, Power Rod® unit and the Bowflex XTREME®2 and Nautilus logos are registered trademarks of Nautilus, Inc.

This manual is also suitable for:

Xtreme 2

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