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 Xtreme 2 SE home gym ! ®...

  • 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

    Important Safety Instructions Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury. Before using this equipment, obey the following warnings: Read and understand the complete Owner’s Manual. Keep Owner’s Manual for future reference. Read and understand all warnings on this machine.

  • Page 5: Safety Warning Labels

    Safety Warning Labels Locate and read all safety warnings on the machine before using it. Replace any warning label if it is damaged, illegible, or missing. If you need replacement labels, call a Nautilus Representative. Refer to the Contacts page at the back of this manual.
  • Page 6 Safety Label Warnings Type Description CAUTION Before each use check all snap hooks, cables and pulleys for wear and proper function. Tighten all fasteners as necessary. MISE EN GARDE Avant chaque utilisation, vérifiez le fonctionnement do tous les mousqueton, câbles et poulies.

  • Page 7: Product Specifications

    Specifications / Approvals Product Specifications Product Weight 157 lbs. (71 kg) Product Dimensions 53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) high Workout Area 96" (244 cm) long x 78" (198 cm) wide Number of Exercises Over 70 Power Rod Resistance...

  • Page 8: Getting To Know Your Machine

    Getting to Know Your Machine Pulley Abdominal Bar Lat Tower 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: Power Rod Resistance

    The weight resistance measurements are estimates and resistance can vary based on environmental and usage patterns and other factors. Rod resistance will normally degrade over time and after extensive usage. If you have any questions regarding the resistance of your Power Rod Resistance Rods, contact our Bowflex Customer ® ®...
  • Page 10 And with its innovative, easy-to-use multiple pulley system, you are guaranteed to maximize every exercise for every muscle group. There are a few things you will need to remember to get the most from your Bowflex Xtreme 2 SE home gym ®...

  • 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 How to Use Your Machine Seat Locking Pin The Seat Locking Pin securely fastens the seat bottom bracket to the seat support rail. The locking pin serves to stabilize the seat for all exercises that require sitting or leaning on it. Make sure the seat has been secured before putting weight on it or attaching Power Rod resistance to cables attached to the Leg Extension attachment.
  • Page 13 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. ® Grips manufactured under license agreement with Hands-On Sports & Gym Accessories, Inc. Patent #4756527 Bowflex Xtreme...

  • 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

    Define Your Goals Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here are some fitness components that will help you define your goals and choose your fitness program. Muscle Strength is the maximum force that you can Body Composition is the ratio of fat weight (fat) to lean exert against resistance at one time.
  • Page 16 Define Your Goals Design Your Own Program Understand fitness and its components. Improperly Training variables. When designing your own program designed programs can be dangerous. Take some time there are several variables that, when mixed properly, to review this manual as well as other fitness guides. will equal the right fitness formula for you.

  • Page 17: Workout Guide

    This is when you will probably We recommend that you warm up by doing hold your breath. DO NOT hold your breath. Do light stretching and performing light exercises not exaggerate breathing. Depth of inhalation and on the Bowflex home gym. Xtreme 2 SE ®...

  • Page 18: The Workouts

    The Workouts 20 Minute Better Body Workout Frequency: 3 Days Per Week (M-W-F) Time: About 20 Minutes Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5 -10 reps without fatiguing.
  • Page 19 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 20 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 21 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 22: 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 23 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. Work each set to near exhaustion.

  • Page 24: Chest Exercises

    Chest Exercises Bench Press – Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: START START FINISH FINISH Chest muscles (pectoralis major). Also involves front shoulder muscles (anterior deltoid and triceps, located on the back of the upper arm Position: Seated – facing outward Accessory: Hand Grips Pulleys:...

  • Page 25: Decline Bench Press

    Chest Exercises Decline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: START START FINISH FINISH Chest muscles (pectoralis major). Also involves front shoulder muscles (anterior deltoid) and triceps. Position: Seated (seat in lowest position) facing outward Accessory: Hand Grips Pulleys: Center Cross Bar –...

  • Page 26: Decline Chest Fly

    Chest Exercises Decline Chest Fly— Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: START FINISH Pectoralis Major; Anterior Deltoid Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Position Leg Extension: Removed START ACTION Success Tips and downward, straightening arms and torso during exercise. arms and moving your hands together.

  • Page 27: Shoulder Exercises

    Shoulder Exercises Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized) Muscles worked: START FINISH Back portion of shoulder muscles (rear deltoids, rear portion of middle deltoids). Position: Standing – facing machine Seat: Removed Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position START ACTION Before You Begin:...

  • Page 28: Crossover Rear Deltoid Rows

    Shoulder Exercises Crossover Rear Deltoid Rows – Elbow Flexion Muscles worked: START FINISH Back portion of shoulder muscles (rear deltoids, rear portion of middle deltoids). Position: Standing – facing machine Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position Before You Begin: Remove Leg Extension and seat.

  • Page 29: Lateral Shoulder Raise

    Shoulder Exercises Lateral Shoulder Raise – Shoulder Abduction (Elbows Stabilized) Muscles worked: START FINISH Side shoulder muscles (middle deltoids), top muscle of rotator cuff (supraspinatus) and upper trapezius muscles. Position: Standing – facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame – use squat straps START ACTION...

  • Page 30: Front Shoulder Raise

    Shoulder Exercises Front Shoulder Raise – Shoulder Flexion (Elbow Stabilized) Muscles worked: START FINISH Front part of shoulder muscles (front deltoids) and front part of middle deltoids. Position: Standing – facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat.

  • Page 31: Shoulder Rotator Cuff (Internal)

    Shoulder Exercises Shoulder Rotator Cuff – Internal Rotation Muscles worked: START FINISH Front rotator cuff muscle (subscapularis). Position: Standing – facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar -wide position Before You Begin: Remove Seat and Leg Extension START ACTION Key Points:...

  • Page 32: Shoulder Extension

    Shoulder Exercises Shoulder Extension – Elbows Stabilized Muscles worked: START FINISH Upper back (latissimus dorsi, teres major, rear deltoid muscles), muscles between shoulderblades (middle trapezius, rhomboid muscles) and triceps. Position: Standing – facing machine Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position START ACTION Before You Begin:...

  • Page 33: Scapular Protraction

    Shoulder Exercises Scapular Protraction – Elbows Stabilized Muscles worked: START FINISH Serratus anterior muscles, the muscles on the side of the rib cage. Position: Seated – facing outward Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position Before You Begin: START ACTION Remove Leg Extension and adjust seat height.

  • Page 34: Crossover Seated Rear Delt Rows

    Shoulder Exercises Crossover Seated Rear Delt Rows— Elbow Flexion Muscles worked: START FINISH Anterior and Middle Deltoids Position: Seated on the floor —facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips grasp the Hand Grips (right Grip as you go, move your elbows arms and torso during motion.

  • Page 35: Back Exercises

    Back Exercises Good Morning Muscles worked: START START FINISH FINISH Latissimus Dorsi; Teres Major; Rear Deltoids Position: Standing—facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips palms facing downward. your hips forward. tight and your back flat with no arch. you are in the standing position.

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

    Back Exercises Standing Shoulder Pullover – with Bent Lat Bar (Elbows Stabilized) Muscles worked: START FINISH Upper back (latissimus dorsi, teres major, rear deltoid muscles). Also involves chest (pectoralis major muscles) and triceps. Position: Standing – facing machin Accessory: Pulleys: Lat Tower Before You Begin: START...

  • Page 37: Narrow Pulldowns W/ Bent Lat Bar

    Back Exercises Narrow Pulldowns with Bent Lat Bar – Shoulder Extension (with Elbow Flexion) Muscles worked: START START FINISH FINISH Latissimus dorsi, teres major and rear deltoid, which make up the large pulling muscles of upper back. Also involves biceps group.

  • Page 38: Bent Over Row

    Back Exercises Bent Over Row Muscles worked: START START FINISH FINISH Latissimus dorsi, teres major and rear deltoid, which make up the large pulling muscles of upper back. Also involves biceps group. Position: Standing – facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame START...

  • Page 39: Seated Lat Rows

    Back Exercises Seated Lat Rows – Shoulder Extension (and Elbow Flexion) Muscles worked: START START FINISH FINISH Latissimus dorsi, teres major and rear deltoid muscles, which make up the large pulling muscles of upper back. Also involves biceps. Position: Seated on ground, facing machine Accessory: Hand Grips Pulleys:...

  • Page 40: Reverse Grip Pulldowns W/ Lat Bar

    Back Exercises Reverse Grip Pulldown with Lat Bar Muscles worked: START START FINISH FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Seated—facing machine Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: START ACTION Removed keeping your hands at shoulder your shoulderblades downward Success Tips width with an underhand grip,...

  • Page 41: Crossover Wide Pulldowns W/ Hand Grips

    Back Exercises Crossover Wide Pulldowns – Shoulder Extension (with Elbow Flexion) Muscles worked: START START FINISH FINISH Latissimus dorsi, teres major and rear deltoid. Also involves pectoralis major and triceps. Position: Seated – facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: START ACTION...

  • Page 42: Pulldowns

    Back Exercises Pulldowns— Shoulder Adduction (with elbow flexion) Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Seated—facing machine Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: Removed START ACTION Success Tips with an overhanded grip (palms shoulderblades together while facing the floor), at the grip width simultaneously drawing elbows...

  • 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

    Arm Exercises Triceps Pushdown – Elbow Extension Muscles worked: START FINISH Triceps Position: Standing – facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension START ACTION Key Points: elbows next to sides of torso. Slowly allow elbows to bend, palms down.

  • Page 45: Triceps Pushdown W/ Bent Lat Bar

    Arm Exercises Triceps Pushdown – with Bent Lat Bar (Elbow Extension) Muscles worked: START START FINISH FINISH Triceps Position: Standing – facing machine Accessory: Pulleys: Lat Tower Before You Begin: Remove Leg Extension and Seat START ACTION Key Points: elbows next to sides of torso. Slowly allow elbows to bend, width, palms down.

  • Page 46: Triceps Extension

    Arm Exercises Triceps Extension – Elbow Extension Muscles worked: START FINISH Triceps Position: Seated – facing outward Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position Before You Begin: Remove Leg Extension and adjust seat height. START ACTION Key Points: flat on floor.

  • Page 47: Hammer Triceps Extension

    Arm Exercises Hammer Triceps Extension – Elbow Extension Muscles worked: START START FINISH FINISH Triceps Position: Seated – facing outward Accessory: Pulleys: Center Cross Bar – narrow position Before You Begin: Remove Leg Extension and adjust seat START ACTION height. Key Points: on platform.

  • Page 48: Triceps Kickback

    Arm Exercises Triceps Kickback Muscles worked: START START FINISH FINISH Triceps Position: Standing – facing machine Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position Before You Begin: Remove Seat and Leg Extension START ACTION Key Points: upper arm completely still. slight arch in lower back.

  • Page 49: Resisted Dip

    Arm Exercises Resisted Dip – Elbow Extension Muscles worked: START START FINISH FINISH Triceps Position: Standing – facing outward Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension START ACTION Key Points: from machine. Reach back and moving elbows down and inward slightly bent.

  • Page 50: Standing Biceps Curl

    Arm Exercises Standing Biceps Curl— Elbow Flexion (in supination) START FINISH Muscles worked: Biceps Position: Standing—facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips Grips, palms facing forward. stationary and your elbows at Standing Platform.

  • Page 51: Concentration Biceps Curl

    Arm Exercises Concentration Biceps Curl – Elbow Flexion (in Supination) Muscles worked: START FINISH Biceps Position: Standing – right or left side facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension START ACTION Key Points: toward machine.

  • Page 52: Barbell Biceps Curl

    Arm Exercises Barbell Biceps Curl – Elbow Extension Muscles worked: START FINISH Biceps Position: Standing – facing machine Accessory: Squat Bar – with squat straps Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension START ACTION Key Points: and then in toward shoulders while keeping elbows at sides and with palms facing forward.

  • Page 53: Seated Biceps Curl

    Arm Exercises Seated Biceps Curl – Elbow Flexion (in Supination) Muscles worked: START FINISH Biceps Position: Seated – facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension START ACTION Key Points: with forearms near thighs. keeping upper arms completely elbow.

  • Page 54: Arm Opposition Push-Pull

    Arm Exercises Arm Opposition Push-Pull Muscles worked: START FINISH Biceps; Brachialis; Brachioradialis Position: Standing—facing outward Accessory: Hand Grips Pulleys: Lat Cross Bar and Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips the one attached to the Lat while simultaneously lowering knees slightly bent and feet on Tower in an overhand grip and the Lat Cable arm, until each...

  • Page 55: Wrist Extension

    Arm Exercises Wrist Extension Muscles worked: START START FINISH FINISH Back and top parts of forearms. Position: Standing – facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension START ACTION Key Points: bent.

  • Page 56: Abdominal Exercises

    Abdominal Exercises Trunk Rotation Muscles worked: START START FINISH FINISH Most of trunk muscles. Note: rotation is limited in the spine and should be performed with minimal resistance, in proper alignment. Position: Seated, facing outward left or right Accessory: Hand Grips Pulleys: Center Cross Bar –...

  • Page 57: Seated (Resisted) Abdominal Crunch

    Abdominal Exercises Seated (Resisted) Abdominal Crunch – Spinal Flexion Muscles worked: START START FINISH FINISH Abdominal area including upper and lower front abs (rectus abdominus) and side abs (obliques). Position: Seated – facing outward Accessory: Abdominal Crunch Shoulder Harness Pulleys: Abdominal bar Before You Begin: START...

  • Page 58: Leg Exercises

    Leg Exercises Leg Extension Muscles worked: START START FINISH FINISH All muscles on front of upper thigh (quadriceps muscle group). Position: Seated – facing outward Accessory: Leg Extension Pulleys: Squat Pulley Frame Before You Begin: Adjust seat height START ACTION Key Points: machine with knees near legs by moving feet forward, then...

  • Page 59: Standing Hip Extension (Knee Bent)

    Leg Exercises Standing Hip Extension – Knee Bent Muscles worked: START START FINISH FINISH Buttocks area (gluteus maximus). Position: Standing – facing machine Accessory: Hand Grip on arch Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension START ACTION Key Points:...

  • Page 60: Leg Kickback

    Leg Exercises Leg Kickback – Hip and Knee Extension Muscles worked: START START FINISH FINISH Buttocks area (gluteus maximus). Position: Standing – facing machine Accessory: Hand Grip on arch Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension START ACTION Key Points:...

  • Page 61: Dead Lift

    Leg Exercises Dead Lift Muscles worked: START START FINISH FINISH Buttocks area (gluteus maximus). Position: Standing – facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension START ACTION Key Points: squat bar using one hand with do not arch.

  • Page 62: Standing Hip Adduction

    Leg Exercises Standing Hip Adduction Muscles worked: START FINISH Insides of thighs (adductor muscle groups). Also, the outside of hip (gluteus medius) on support leg. Position: Stand to left or right of machine – facing outward Accessory: Hand Grip over ankle Pulleys: Squat Pulley Frame START...

  • Page 63: Calf Raise

    Leg Exercises Calf Raise – Ankle Plantarflexion (Knee Stabilized) Muscles worked: START FINISH Lower leg or calf (gastrocnemius, soleus). Position: Standing – facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension START ACTION Key Points: heels hanging over edge.

  • Page 64: Muscle Chart

    Muscle Chart Sternocleidomastoid Trapezius Pectoralis Major Anterior Deltoid Serratus Anterior Posterior Deltoid Medial Deltoid Infraspinatus Biceps Rectus Abdominus Teres Major Brachialis Flexor Digitorum Triceps Superficialis External Obliques Latissimus Dorsi Brachioradialis Pronator Teres Flexor Carpi Gluteus Radialis Medius Tensor Gluteus Fasciae Maximus Latae Adductor...

  • Page 65: Exercise Log

    Exercise Log Please feel free to make copies of this chart to continue your exercise log. DATE DATE DATE DATE DATE DATE EXERCISE Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps...
  • Page 66 Exercise Log DATE DATE DATE DATE DATE DATE EXERCISE Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets...

  • Page 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

    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. com) trademarks include NAUTILUS®, BOWFLEX®, XTREME®, SCHWINN® and UNIVERSAL® and respective logos. Other trademarks are the property of their respective owners.

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