Table Of Contents - Bowflex The Xtreme2 Owner's Manual & Fitness Manual

Table of Contents
Get To Know Your Machine
How to Use Your Machine
Warning
Define Your Goals
Working Out
The Workouts
Chest Exercises:
Bench Press
Chest Fly
Decline Bench Press
Incline Bench Press
Decline Chest Fly
Incline Chest Fly
Shoulder Exercises:
Crossover Rear Dek Rows
Crossover High Rear Dek Rows
Reverse Fly
Crossover Reverse Fly
Seated Shoulder Press
Front Shoulder Raise
Shoulder Extension
Shoulder Shrug
Scapular Protraction
Scapular Depression
Lateral Shoulder Raise
Seated Forearm Lateral Shoulder Raise
Shoulder Rotator Cuff" (internal)
Shoulder Rotator Cuff" (external)
Crossover Seated Rear Delt Rows
Scapular Retraction
Back Exercises:
Good Morning
Standing Low Back Extension
Bent Rear Delt Row
Crossover Bent Rear Delt Row
Seated Wide Lat Pulldowns
Narrow Pulldowns w/Lat Pulldown Bar
Narrow Pulldowns w/Hand Grips
Reverse Grip Pulldowns
Crossover Wide Pulldowns
Crossover Narrow Pulldowns
Pulldowns
StiffArm Pulldowns
Standing Shoulder Pullover w/Hand Grips
Crossover Seated Lat Rows
Seated Lat Rows
Reverse Grip Pulldown with Lat Bar
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Arm Exercises:
Triceps Pushdown w/Hand Grips
Triceps Hammer Pushdown
Triceps Pushdown w/Lat Pulldown Bar
Single Arm Pushdown
Triceps Extension
Cross Triceps Extension
Hammer Triceps Extension
"Rope" Pushdowns
Seated Biceps Curl
Standing Biceps Curl
Concentration Biceps Curl
Hammer Biceps Curl
Barbell Biceps Curl
Reverse Barbell Biceps Curl
Seated Hammer Biceps Curl
Reverse Curl
Triceps Kickback
Hammer Triceps Kickback
Arm Opposition Push-pull
Upper Body Opposition Push-pull
Wrist Extension
Wrist Curl
Resisted Dip
Abdominal Exercises:
Seated (resisted) Abdominal Crunch
Seated (resisted) Oblique Ahdominal 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
® 2
Bowflex Xtreme r,,Home Gym
6-Week Satisfaction Guarantee
Home Gym Warranty Card
Home Gym Warranty
Exercise Log
Muscle Chart
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