Bowflex Xtreme 2 SE User Manual

The Bowflex Xtreme® 2 SEHome GymOwner’s Manualand Fitness GuidePN 001-7032 Rev. A (02/08/2007)

8Bowflex Xtreme® 2 SE Owner’s ManualAbdominal Crunch position: Active pulleys are on lat tower.Getting to Know Your MachineCenter Cross Bar: Standard p

Bowflex Xtreme® 2 SE Owner’s Manual9How to Use Your MachineThe Bowflex Xtreme® 2 SE Home Gym Cable RoutingTo use the Ab Crunch position, you will move

10Bowflex Xtreme® 2 SE Owner’s ManualHow to Use Your MachineHand Grips and Straps The hand grips fit snugly around your wrist, ankle, or instep. Attach

Bowflex Xtreme® 2 SE Owner’s Manual11How to Use Your MachineAbdominal Crunch Shoulder HarnessThe ab harness gives you the ability to strengthen the mus

12Bowflex Xtreme® 2 SE Owner’s ManualHow to Use Your MachineMaintenance and Care of Your Bowflex Xtreme® 2 SE Home GymInspect your machine for any worn

Bowflex Xtreme® 2 SE Owner’s Manual13Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here are

14Bowflex Xtreme® 2 SE Owner’s ManualDesign Your Own ProgramUnderstand fitness and its components. Improperly designed programs can be dangerous. Take

Bowflex Xtreme® 2 SE Owner’s Manual15Working OutA workout begins in your mind’s eye. With concentration and visualization you can approach your workout

16Bowflex Xtreme® 2 SE Owner’s Manual20 Minute Better Body WorkoutFrequency: 3 Days Per Week (M-W-F) Time: About 20 MinutesStart by performing one se

Bowflex Xtreme® 2 SE Owner’s Manual17Body PartChestBackShouldersArmsExerciseBench PressSeated Lat RowsCrossover Rear Deltoid RowsBiceps CurlTriceps Ext

CONGRATULATIONS on your commitment to improving your health and fitness! With the Bowflex Xtreme® 2 SE home gym, you have everything you need to excee

18Bowflex Xtreme® 2 SE Owner’s ManualBody BuildingFrequency: 3 Days On, 1 Day Off Time: About 45-60 MinutesBody building requires focused concentra

Bowflex Xtreme® 2 SE Owner’s Manual19Circuit Training – Anaerobic/CardiovascularFrequency: 2-3 Times Per Week Time: About 20-45 MinutesCircuit trai

20Bowflex Xtreme® 2 SE Owner’s ManualTrue Aerobic Circuit TrainingFrequency: 2-3 Times Per Week Time: About 20-60 MinutesCircuit training is a grea

Bowflex Xtreme® 2 SE Owner’s Manual21Strength TrainingFrequency: 3 Days Per Week (M-W-F) Time: About 45-60 MinutesThis program is designed to emphas

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH22Bowflex Xtreme® 2 SE Owner’s ManualChest ExercisesBench Press – Shoulder Horizontal Adduction (and Elb

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® 2 SE Owner’s Manual23Chest ExercisesDecline Bench Press – Shoulder Horizontal Adduction (

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH24Bowflex Xtreme® 2 SE Owner’s ManualDecline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)In

START ACTIONSTART ACTIONBowflex Xtreme® 2 SE Owner’s Manual25Shoulder ExercisesReverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)Muscles

START ACTIONSTART ACTION26Bowflex Xtreme® 2 SE Owner’s ManualCrossover Rear Deltoid Rows – Elbow FlexionMuscles worked:Back portion of shoulder muscles

START ACTIONSTART ACTIONBowflex Xtreme® 2 SE Owner’s Manual27Lateral Shoulder Raise – Shoulder Abduction (Elbows Stabilized)Muscles worked: Side should

Bowflex Xtreme® 2 SE Owner’s Manual1Product Specifications . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2Important Safety Precautions . . .

START ACTIONSTART ACTION28Bowflex Xtreme® 2 SE Owner’s ManualFront Shoulder Raise – Shoulder Flexion (Elbow Stabilized)Muscles worked:Front part of sho

START ACTIONSTART ACTIONBowflex Xtreme® 2 SE Owner’s Manual29Shoulder Rotator Cuff – Internal RotationMuscles worked:Front rotator cuff muscle (subsca

START ACTIONSTART ACTION30Bowflex Xtreme® 2 SE Owner’s ManualShoulder Extension – Elbows StabilizedMuscles worked:Upper back (latissimus dorsi, teres m

START ACTIONSTART ACTIONBowflex Xtreme® 2 SE Owner’s Manual31Scapular Protraction – Elbows StabilizedMuscles worked:Serratus anterior muscles, the musc

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH32Bowflex Xtreme® 2 SE Owner’s ManualShoulder ExercisesScapular RetractionMuscles worked:Develops muscles

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® 2 SE Owner’s Manual33Back ExercisesSTARTFINISHSTARTFINISHStanding Low Back Extension – wi

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH34Bowflex Xtreme® 2 SE Owner’s ManualStanding Shoulder Pullover – with Bent Lat Bar (Elbows Stabilized)Mu

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® 2 SE Owner’s Manual35Narrow Pulldowns with Bent Lat Bar – Shoulder Extension (with Elbow

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH36Bowflex Xtreme® 2 SE Owner’s ManualBent Over RowMuscles worked:Latissimus dorsi, teres major and rear d

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® 2 SE Owner’s Manual37Seated Lat Rows – Shoulder Extension (and Elbow Flexion) Muscles wor

2Bowflex Xtreme® 2 SE Owner’s ManualRegulatory Approvals:Product Weight157 lbs. (71 kg)Product Dimensions53" (135 cm) long x 49" (124 cm) wi

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH38Bowflex Xtreme® 2 SE Owner’s ManualSTARTFINISHReverse Grip Pulldowns – Lat Tower – Shoulder Extension (

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® 2 SE Owner’s Manual39Crossover Wide Pulldowns – Shoulder Extension (with Elbow Flexion)Mu

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH40Bowflex Xtreme® 2 SE Owner’s ManualPulldowns—Shoulder Adduction (with elbow flexion)• Grasp the Lat Pul

Seated Lat Pulldowns – Shoulder Adduction (with Elbow Flexion)Muscles worked:Latissimus dorsi, teres major and rear deltoid. Also involves biceps grou

START ACTIONSTART ACTION42Bowflex Xtreme® 2 SE Owner’s ManualArm ExercisesTriceps Pushdown – Elbow ExtensionMuscles worked:TricepsPosition:Standing – f

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® 2 SE Owner’s Manual43Triceps Pushdown – with Bent Lat Bar (Elbow Extension)Muscles worked

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH44Bowflex Xtreme® 2 SE Owner’s ManualCross Triceps ExtensionMuscles worked:TricepsPosition:Seated – facin

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® 2 SE Owner’s Manual45Hammer Triceps Extension – Elbow ExtensionSTARTFINISHMuscles worked:

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH46Bowflex Xtreme® 2 SE Owner’s ManualTriceps KickbackMuscles worked:Triceps Position:Standing – facing ma

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® 2 SE Owner’s Manual47Resisted Dip – Elbow Extension Muscles worked:Triceps Position:Stand

Bowflex Xtreme® 2 SE Owner’s Manual3Important Safety Precautions• Read and understand the Owners Manual prior to using this machine. • Read and

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH48Bowflex Xtreme® 2 SE Owner’s ManualArm ExercisesStanding Biceps Curl—Elbow Flexion (in supination)• Re

START ACTIONSTART ACTIONBowflex Xtreme® 2 SE Owner’s Manual49Concentration Biceps Curl – Elbow Flexion (in Supination)Muscles worked:Biceps Position:St

START ACTIONSTART ACTION50Bowflex Xtreme® 2 SE Owner’s ManualSTARTFINISHSTARTFINISHBarbell Biceps Curl – Elbow ExtensionMuscles worked:Biceps Position:

START ACTIONSTART ACTIONBowflex Xtreme® 2 SE Owner’s Manual51Seated Biceps Curl – Elbow Flexion (in Supination)Muscles worked:Biceps Position:Seated –

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH52Bowflex Xtreme® 2 SE Owner’s ManualArm ExercisesArm Opposition Push-Pull• Grasp the Hand Grips, keepin

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® 2 SE Owner’s Manual53Wrist Curl – with Wrist FlexionMuscles worked:Front part of forearms

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH54Bowflex Xtreme® 2 SE Owner’s ManualTrunk RotationMuscles worked: Most of trunk muscles. Note: rotation

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® 2 SE Owner’s Manual55Abdominal ExercisesSeated (Resisted) Abdominal Crunch – Spinal Flexi

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH56Bowflex Xtreme® 2 SE Owner’s ManualLeg ExercisesLeg ExtensionMuscles worked: All muscles on front of up

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® 2 SE Owner’s Manual57STARTFINISHMuscles worked: Buttocks area (gluteus maximus). Position

4Bowflex Xtreme® 2 SE Owner’s ManualHome GymThe following safety warnings are located on the Bowflex Xtreme® 2 SE exercise machine. Please read all safe

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH58Bowflex Xtreme® 2 SE Owner’s ManualLeg Kickback – Hip and Knee ExtensionMuscles worked: Buttocks area (

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® 2 SE Owner’s Manual59STARTFINISHDead LiftStiff Leg Dead Lift Muscles worked:Buttocks area

START ACTIONSTART ACTION60Bowflex Xtreme® 2 SE Owner’s ManualStanding Hip AdductionSTARTFINISHSTARTFINISHStanding Hip AbductionMuscles worked:Sides of

START ACTIONBowflex Xtreme® 2 SE Owner’s Manual61Calf Raise – Ankle Plantarflexion (Knee Stabilized)Muscles worked:Lower leg or calf (gastrocnemius, sol

62Bowflex Xtreme® 2 SE Owner’s ManualSternocleidomastoidPectoralis MajorAnterior DeltoidMedial DeltoidBicepsBrachialisExternal ObliquesBrachioradialisP

Bowflex Xtreme® 2 SE Owner’s Manual63Exercise LogPlease feel free to make copies of this chart to continue your exercise log.EXERCISEDATE DATE DATE DAT

Bowflex® Body Leanness Program65The Bowflex® Body Leanness ProgramBy Ellington Darden, Ph.D.The following program was created by Dr. Ellington Darden.

A personal guarantee from Dr. Ellington DardenDear Bowflex® Enthusiast,I’m excited, really excited! I’m elated because I’ve researched and developed a

Bowflex® Body Leanness Program67IntroductionThe Bowflex® Body Leanness ProgramThis program is scientifically designed for maximal fat loss over a perio

Bowflex Xtreme® 2 SE Owner’s Manual5The following safety warnings are located in site specific areas on the unit. Please review and understand the safet

68Bowflex® Body Leanness Program123456Women Measure: Suprailium, triceps, and thigh.Men Measure: Chest, abdomen, and thigh.MeasurementsIf you would l

Bowflex® Body Leanness Program69Skinfold MeasurementsTo accurately track your progress through this six-week program, it is necessary to take skinfold

70Bowflex® Body Leanness ProgramUsing Calipers When Measuring SkinfoldsThe procedure for measuring skinfold thickness is to grasp firmly with the thumb

Bowflex® Body Leanness Program7113040383634323028262422201816141210315202530354045505560579111315171921232527293133125120115110105100959085807570656055

72Bowflex® Body Leanness ProgramNow that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you

Bowflex® Body Leanness Program73Name AgeHeight Weight LossWeight Before Muscle GainWeight After Fat LossPlease follow the instructions in the “Meas

74Bowflex® Body Leanness ProgramGUIDELINES Week 1&2All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance

Bowflex® Body Leanness Program75You will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program i

76Bowflex® Body Leanness ProgramDrinking plenty of water is essential to the success of this program. Drinking the recommended amount of water can seem

Bowflex® Body Leanness Program77The menus in the Bowflex® eating plan are designed for maximum fat-loss effectiveness and nutritional value. For best r

6Bowflex Xtreme® 2 SE Owner’s ManualGetting to Know Your MachinePower Rod® Resistance RodsRod HookLat TowerSeat Back PadSeatBase Frame PlatformRod Caps

78Bowflex® Body Leanness ProgramBreakfast = 300 caloriesChoice of bagel, cereal or shake.Bagel1 plain bagel (frozen) (210)3/4 oz. light cream cheese (4

Bowflex® Body Leanness Program79Breakfast = 300 caloriesChoice of bagel, cereal or shake.Bagel1 plain bagel (frozen) (210)21 g light cream cheese (45)1

80Bowflex® Body Leanness ProgramShopping ListQuantities needed for listed items will depend on your specific selections. Review your choices and adjust

Bowflex® Body Leanness Program81Q. I often get headaches when I eat only 1000 calories a day. What should I do?A. Your headaches may be caused by goi

82Bowflex® Body Leanness ProgramQ. Why is it so important I perform the Bowflex® exercises with a 4-second count on the lifting and lowering?A. Bec

Bowflex® Body Leanness Program83 Continue your Bowflex® exercise routine at the highest level. Perform the same 10 exercises three times per week. Try

We want you to know that Bowflex Xtreme® 2 SE home gym is a superior product. Your satisfaction is guaranteed. If, for any reason, you are not 100% sa

Bowflex Xtreme® 2 SE Owner’s Manual85Limited Warranty(Keep For Your Records)We want you to know that the Bowflex Xtreme® 2 SE home gym is a superior pr

IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASEPLEASE PRINT CLEARLY – THANK YOUBowflex Xtreme® 2 SE Warranty Registration Card Please check here if you wo

Bowflex Xtreme® 2 SE Owner’s Manual7Power Rod® ResistancePower Rod® resistance rods are made from a special composite material. Your rods are sheathed

Please fold over and tape before mailingPlease fold over and tape before mailingPlaceStampHereNautilus, Inc.World Headquarters16400 S.E. Nautilus Driv

Bowflex Xtreme® 2 SE Owner’s Manual89Important Contact NumbersOFFICES IN THE UNITED STATES:E-mail: [email protected]• TECHNICAL/CUSTOMER SER

© 2007 Nautilus, Inc. All Rights Reserved. Nautilus, Inc. World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683 1-800-NAUTI