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

Owner’s manual and fitness guide
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The Bowflex Xtreme
2 SE
®
Home Gym
Owner's Manual
and Fitness Guide
001-7032-013011E

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Summary of Contents for Bowflex Xtreme 2 SE

  • Page 1 The Bowflex Xtreme 2 SE ® Home Gym Owner’s Manual and Fitness Guide 001-7032-013011E...
  • 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 ®...

  • Page 3: Table Of Contents

    Reverse Grip Pulldowns w/ Lat Bar ......38 Reverse Grip Pulldowns w/ Hand Grips .....38 Bowflex Xtreme 2 SE Home Gym 6-Week ®...

  • Page 4: Important Safety Instructions

    Keep any bystanders clear of machine and Power ® movement path during operation. ® • Do not move the machine without aid. Injury to you or damage to the machine can occur. Bowflex Xtreme 2 SE Owner’s Manual ®...
  • Page 5 Keep children away and supervise teenagers using equipment. • Obtain, read and understand the owner’s manual provided with this fitness equipment prior to use. • Replace this or any other warning label if damaged, illegible or missing. Bowflex Xtreme 2 SE Owner’s Manual ®...
  • Page 6 En todo momento, manténgase alejado del trayecto de las barras movibles. Serial Number Located on the back of the lower lat tower. Note: For future reference record this number in the serial number box on the Contacts page of this manual. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 7: Product Specifications

    310 lbs. (141 kg.) Power Rod Upgradability ® 410 lbs. (186 kg.) User Weight Limit 300 lbs. (136 kg) Regulatory Approvals Meets: EN957-1 Class H EN957-2 Class H Meets: ASTM F2276-05 ASTM F2216-05 Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 8: Getting To Know Your Machine

    Rod Caps Power Rod ® Resistance Rods Center Cross Bar Rod Hook Seat Back Pad Cable Seat Locking Pin Seat Hand Grip Leg Attachment Rod Box Base Frame Platform Lower Pulley/ Squat Station Bowflex Xtreme 2 SE Owner’s Manual ®...
  • Page 9 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 ®...

  • 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 Grab both handles. With high resistance, a cross arm opposite-handle grip may be used. Lat Pulldown Bar The Lat Pulldown Bar enhances exercises that work back, shoulders and triceps muscles. Bowflex Xtreme 2 SE Owner’s Manual ®...
  • 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. ®...

  • Page 14: Maintenance

    This Notice is provided in accordance with California’s Proposition 65. If you would like additional information, please refer to our Web site at www.nautilus.com/prop65. If you have any questions regarding your Bowflex Xtreme 2 SE home gym, please contact our Customer Service ®...

  • Page 15: Define Your Goals

    Designing a program is easy, as newly achieved power. long as you follow the below guidelines. Bowflex Xtreme 2 SE Owner’s Manual ®...
  • Page 16 • Progressive Loading: The gradual systematic increase component to be complete. So complement your of repetitions, resistance and exercise period. resistance training with aerobic exercise such as walking, running, or bicycling. Bowflex Xtreme 2 SE Owner’s Manual ®...
  • Page 17 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 exhalation should be natural ®...

  • Page 18: The Workouts

    Reps Back Seated Lat Rows 10-12 Seated Lat Pulldowns 10-12 Shoulders Crossover Rear Deltoid Row 10-12 Arms Biceps Curl 10-12 Reverse Curl 10-12 Trunk Standing Low Back Extension 10-12 Seated Abdominal Crunch 10-12 Bowflex Xtreme 2 SE Owner’s Manual ®...
  • Page 19 Triceps Extension 12-15 DAY 2 & 4 Body Part Exercise Sets Reps Legs Leg Extension 12-15 Standing Hip Extension 12-15 Standing Hip Abduction 12-15 Standing Low Back Extension 10-12 Trunk Seated Abdominal Crunch 10-12 Bowflex Xtreme 2 SE Owner’s Manual ®...
  • Page 20 8-12 DAY 3 Body Part Exercise Sets Reps Legs Squat 8-12 Leg Extension 8-12 Standing Hip Extension 8-12 Standing Low Back Extension 8-12 Trunk Seated Abdominal Crunch 8-12 Seated Oblique Abdominal Crunch 8-12 Bowflex Xtreme 2 SE Owner’s Manual ®...
  • Page 21 Seated Lat Pulldowns 8-12 Trunk Standing Low Back Extension 8-12 Arms Biceps Curl Circuit 3 Body Part Exercise Reps Shoulders Crossover Rear Deltoid Rows 8-12 Arms Triceps Pushdown 8-12 Trunk Seated Oblique Crunch 8-12 Bowflex Xtreme 2 SE Owner’s Manual ®...
  • Page 22 Aerobic Exercise 30 – 60 Seconds 8-12 Back Seated Lat Pulldowns Aerobic Exercise 30 – 60 Seconds Trunk Standing Low Back Extension 8-12 Aerobic Exercise 30 – 60 Seconds Arms Biceps Curl 8-12 Bowflex Xtreme 2 SE Owner’s Manual ®...
  • Page 23 Seated Lat Row Seated Lat Pulldowns Arms Biceps Curl Reverse Curl Triceps Pushdown Triceps Extension Day 3 Body Part Exercise Sets Reps Legs Squat Leg Extension Standing Low Back Extension 8-12 Trunk Seated Abdominal Crunch Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 24: Chest Exercises

    Keep chest muscles tightened • Limit range of motion so elbows do not comfortable, arch in lower back. during motion. travel behind shoulders. • Keep shoulderblades pinched together and maintain good spinal alignment. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 25: Decline Bench Press

    Keep a slight, to front at shoulder width and in • Keep shoulderblades pinched together and comfortable, arch in lower back. line with cables. maintain good spinal alignment. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 26: Decline Chest Fly

    • Return to Start position, slowly together, and maintain a slight, throughout movement. bringing your arms in front of comfortable arch in your lower you, just below chest level. back. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 27: Shoulder Exercises

    • Move until elbows are slightly 90º angle to torso. behind shoulders, then slowly reverse motion keeping rear • Lift chest and pinch shoulderblades shoulder muscles tightened. together. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 28: Crossover Rear Deltoid Rows

    • Stand up straight and slightly lean • Move until elbows are slightly back from hips. behind shoulders, then slowly reverse motion. Keep rear • Lift chest and pinch shoulder- shoulder muscles tightened. blades together. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 29: Lateral Shoulder Raise

    • Slowly bring arms to start move trunk. the back of your head. position without relaxing. • Raise chest and pinch shoulder- blades together. • Maintain a slight, comfortable, arch in lower back. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 30: Front Shoulder Raise

    • Grasp hand grips with palms ment. facing away from machine. • Do not let the arch increase in the lower • Raise hand grips to just above back while pressing up. shoulder level, keeping palms facing forward. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 31: Shoulder Rotator Cuff (Internal)

    • Use light resistance only. Pick a 90º. resistance that allows you to perform • Allow forearm to rest against 12-15 reps. abdomen and elbow against side, taking out some of the slack or in cables. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 32: Shoulder Extension

    • Do not slouch upon lowering upper trapezius muscles tight. pulleys. shoulders. • Keep spine in good alignment through entire motion. • Make sure both shoulders raise evenly. • For variation, bend forward slightly from hips, not spine. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 33: Scapular Protraction

    • Do not lose spinal alignment, • Tighten trunk muscles to stabilize position. keep chest lifted. spine while maintaining a slight arch in lower back. • Movement is subtle and only occurs in shoulder. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 34: Crossover Seated Rear Delt Rows

    • Do not pull with arm muscles. straight. • Lift chest, sit up straight with spine in good alignment and tighten trunk muscles. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 35: Back Exercises

    • Lift chest, tighten trunk muscles and arch lower back slightly. Pinch shoulderblades together slightly. • Lean forward from hips, slightly letting out tension in the cables. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 36: Standing Shoulder Pullover W/ Bent Lat Bar

    • Release shoulderblades at end of each rep. Initiate new rep by depressing shoulder- blades. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 37: Narrow Pulldowns W/ Bent Lat Bar

    • Maintain good spinal alignment, chest lifted, abs tight and a slight • Slowly return to start position. arch in lower back. Allow arms and shoulderblades to move up fully, without relaxing muscles. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 38: Bent Over Row

    • Let arms extend in direction • Keep spine in good alignment through of pulleys. entire motion. • Keep back flat and knees bent. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 39: Seated Lat Rows

    • Slowly return to start position. lifted. • Sit up straight, spine in good align- • Release shoulderblades at end of each ment. rep. Initiate new rep by pinching shoul- derblades. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 40: Reverse Grip Pulldowns W/ Lat Bar

    • Maintain good spinal alignment, chest lifted, abs tight, and a slight • Slowly return to start position arch in lower back. allowing arms and shoulderblades to move up, without relaxing muscles. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 41: Crossover Wide Pulldowns W/ Hand Grips

    • Slowly return to start position • Maintain good spinal alignment, allowing arms and shoulderblades chest lifted, abs tight and a slight to move fully up, without relaxing arch in lower back. muscles. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 42: Pulldowns

    Initiate each new rep by chest and tighten your abs to without relaxing depressing your shoulderblades. stabilize spine. muscle tension. • Keep your elbows nearly straight (do not lock elbows) throughout exercise. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 43: Seated Lat Pulldowns

    Back Exercises 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 44: Arm Exercises

    • Bend over slightly from hips, so in lower back. Slowly reverse arcing motion and shoulders are directly over hands. straighten arms fully. Lift chest and tighten abs to stabi- lize spine. Maintain a slight arch in lower back. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 45: Triceps Pushdown W/ Bent Lat Bar

    Hand Grip at chest level. • Keep your knees bent and feet on the start position. • Bend over slightly from hips, so Standing Platform. that your shoulder is directly over your hand. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 46: Triceps Extension

    • Keep knees bent and feet flat • With free hand, lightly grasp back on floor. of arm near elbow, to stabilize working arm. • Raise chest and pinch shoulder- blades together. Maintain a slight arch in lower back. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 47: Hammer Triceps Extension

    Hand Grips back to • Keep your elbows bent, upper the start position. arms at your sides. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 48: Triceps Kickback

    • Maintain Hammer Grip throughout exer- position with free hand, palm cise. facing in. • Draw elbow back so upper arm is beside body and elbow bent approximately 90º. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 49: Resisted Dip

    • Stand with upper arms by sides. very slight arch in lower back. • Slowly lower to start position Lift chest, tighten abs and main- by performing the same arcing tain a slight arch in lower back. motion. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 50: Standing Biceps Curl

    • Slowly reverse the arcing motion • Keep your upper arms and shoulders your upper arms by your sides, bringing your hands back to the motionless and your wrists straight. elbows loose. start position. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 51: Concentration Biceps Curl

    • Keep trunk muscles tight and • Lift chest, tighten abs and maintain maintain a very slight arch in • Slowly lower to start position. slight arch in lower back. lower back. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 52: Barbell Biceps Curl

    (although not pressed tightly). Lift • Slowly lower to start position by chest, tighten abs and maintain a performing same arcing motion. very slight arch in lower back. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 53: Seated Biceps Curl

    • Keep wrists straight. • Maintain correct spinal • Slowly return to start position • Keep chest lifted, trunk muscles tight alignment. without relaxing biceps. and maintain a very slight arch in lower back. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 54: Arm Opposition Push-Pull

    • Keep your upper body motionless, elbows from your torso. at your sides and your wrists straight. • Keep your trunk muscles tight and maintain a slight arch in lower back. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 55: Wrist Extension

    • Do not rock body. Keep chest lifted, abs and maintain a slight arch in tight and maintain a slight arch in lower lower back. back. • Bend arms 90º, palms up. Hold position throughout entire exer- cise. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 56: Abdominal Exercises

    • Lower back can start flat or in a bench. • MOVING SLOWLY to eliminate momentum is normal arch, knees and hips bent, • Slowly reverse motion returning to critical. feet flat on floor. start position without resting. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 57: Seated (Resisted) Abdominal Crunch

    • Lower back can start out flat or in not let abs relax until normal arch, knees and hips bent set is over. and feet flat on floor. • MOVING SLOWLY to eliminate momentum is critical. START FINISH START ACTION Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 58: Leg Exercises

    • Keep knees pointed straight out in front • Keep spine in good posture, with of you. chest lifted, abs tight and maintain • Never step off platform while under a very slight arch in lower back. resistance. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 59: Standing Hip Extension (Knee Bent)

    • Hold onto seat back pad to stabi- exercise. lize yourself. • Keep spine in good posture, chest lifted, abs tight. Maintain a slight arch in lower back. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 60: Leg Kickback

    • Allow lower leg to hang in the direction • Slowly return to start position lifted, abs tight. Maintain a slight of cable at all times. without resting leg muscles. arch in lower back. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 61: Dead Lift

    • Keep spine in good posture, chest • Slowly return to start position. lifted and abs tight. Maintain a • Keep knees slightly bent and slight arch in lower back. head up. • Use light weight. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 62: Standing Hip Adduction

    • Use a small range of motion. More is not lower back. better. • Adjust position so there is some • Keep spine straight and hips level. Try not to resistance in cables. raise hips when raising leg to the side. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 63: Calf Raise

    • Do not lift your hips or excessively arch stabilizer. your back. • Keep the unused leg out of • Do not change hip or knee the way, do not use it to build position—ONLY ankle motion should be momentum. used. Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 64: Muscle Chart

    Gluteus Fasciae Maximus Latae Adductor Iliopsoas Magnus Pectineus Biceps Adductor Longus Femoris Rectus Femoris Iliotibial Tract Semitendinosus Vastus Lateralis Gracilis Semimembranosus Vastus Medialis Sartorius Peroneus Longus Gastrocnemius Extensor Digitorum Longus Soleus Tibialis Anterior Bowflex Xtreme 2 SE Owner’s Manual ®...

  • Page 65: Exercise Log

    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 Bowflex Xtreme 2 SE Owner’s Manual ®...
  • Page 66 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 Reps Resistance Bowflex Body Leanness Program ®...

  • Page 67: Satisfaction Guarantee

    You are calling within 6 weeks of the delivery date of your merchandise. 2. All returned merchandise must be properly packaged in the original boxes and in good condition. Returns should be shipped to the address given to you by the Bowflex ®...

  • Page 68: Contacts

    Nautilus, Inc., (800) NAUTILUS / (800) 628-8458, www.NautilusInc.com - Customer Service: North America (800) 605-3369, customerservice@bowflex.com | Asia Pacific & Latin America (360) 859-5180, technics-APLA@nautilus.com | Printed in China | © 2008 Nautilus, Inc., All rights reserved. ™ and ® indicate a trademark or registered trademark. Nautilus, Inc. (www.NautilusInc.

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