Bowflex Xtreme User Manual

Special Edition Includes:Dr. Ellington Darden’s Six Week Fast Fat Loss – Body Leanness ProgramThe Bowflex Xtreme®Home GymAssembly Instr

8Step 10 Optional Leg Extension AssemblyParts:• Leg Extension Backbone• 2 Chrome Tubes• 4 Foam Rollers• 4 End CapsTool: Rubber Mallet10-1

8Step 10 Optional Leg Extension AssemblyParts:• Leg Extension Backbone• 2 Chrome Tubes• 4 Foam Rollers• 4 End CapsTool: Rubber Mallet10-1

10 Upper Lat Tower AssemblyParts:• Upper Lat Tower• Lat Cross BarHardware:• 2 Button Head Screws (3/8" X 2 1/2")• 2 Washers (3/8&qu

11Assembly GuideStep 15 Install Upper Lat Tower AssemblyParts:• Upper Lat Tower Assembly• Main AssemblyHardware (1:1):• 6 Button Head Screws (

12Assembly GuideStep 16 Connect Cables 16-1 Connect and route cables through pulleys to confirm that cables can move freely. Page 18 of the owner

Special Edition Includes:Dr. Ellington Darden’s Six Week Fast Fat Loss – Body Leanness ProgramThe Bowflex Xtreme®Home GymOwner’s Manual

14Important Safety Precautions• Always read and follow the Warning and Safety labels attached to your Bowflex Xtreme® home gym. Do not remove these

15Assembly Guide . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1-12Important Safety Precautions . . . . . . . . . . . . . . . . .

16Get to Know Your Bowflex Xtreme® Home GymPower Rod® UnitRod HookUpper Lat TowerSeat Back PadSeatBase Frame PlatformRod CapsCableHand GripRod BoxLowe

17Power Rod® ResistancePower Rod® resistance rods are made from a special composite material. Your rods are sheathed with a protective black rubber co

IntroductionCongratulations!Congratulations on your commitment to improving your health and fitness! With the Bowflex Xtreme® home gym, you have every

18The Bowflex Xtreme® Home Gym Pulley PositionsWith the versatility to perform over 65 different exercises, the Bowflex Xtreme® home gym easily transi

19Hand Grip The hand grips fit snugly around your ankle, instep or wrist. Attach the pulley cable clips to the D-Rings on the hand grips to attach the

20Your 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

21Design Your Own ProgramUnderstand fitness and its components. Improperly designed programs can be dangerous. Take some time to review this manual as

22Working OutA workout begins in your mind’s eye. With concentration and visualization you can approach your workout with a positive, constructive att

2320 Minute Better Body WorkoutFrequency: 3 Days Per Week (M-W-F) Time: About 20 MinutesStart by performing one set of each exercise. Warm up with a

24Body PartChestBackShouldersArmsExerciseBench PressSeated Lat RowsCrossover Rear Deltoid RowsBiceps CurlTriceps ExtensionSets1-31-31-31-31-3Reps12-15

25Body BuildingFrequency: 3 Days On, 1 Day Off Time: About 45-60 MinutesBody building requires focused concentration and dedication to training, a

26Circuit Training – Anaerobic/CardiovascularFrequency: 2-3 Times Per Week Time: About 20-45 MinutesCircuit training is a great way to achieve the

27True Aerobic Circuit TrainingFrequency: 2-3 Times Per Week Time: About 20-60 MinutesCircuit training is a great way to achieve the benefits of s

1Optional Leg Extension Attachment If you ordered the optional Leg Extension Attachment, you will receive the additional parts shown here.Parts Ref

28Strength TrainingFrequency: 3 Days Per Week (M-W-F) Time: About 45-60 MinutesThis program is designed to emphasize overall strength development.

START ACTIONSTART ACTION29Chest ExercisesBench Press – Shoulder Horizontal Adduction (and Elbow Extension)STARTFINISH• Sit and grasp hand grips. •

30START ACTIONSTART ACTIONChest ExercisesDecline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)Muscles worked:Chest muscles (pector

START ACTIONSTART ACTION31FINISHShoulder ExercisesReverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)Muscles worked:Back portion of should

32START ACTIONSTART ACTIONShoulder ExercisesCrossover Rear Deltoid Rows – Elbow FlexionMuscles worked:Back portion of shoulder muscles (rear deltoids,

START ACTIONSTART ACTION33Shoulder ExercisesLateral Shoulder Raise – Shoulder Abduction (Elbows Stabilized)Muscles worked:Side shoulder muscles (middl

34START ACTIONSTART ACTIONShoulder ExercisesFront Shoulder Raise – Shoulder Flexion (Elbow Stabilized)Muscles worked:Front part of shoulder muscles (f

START ACTIONSTART ACTION35Shoulder ExercisesShoulder Rotator Cuff – Internal RotationMuscles worked:Front rotator cuff muscle (subscapularis).Positio

36START ACTIONSTART ACTIONShoulder Extension – Elbows StabilizedShoulder ExercisesMuscles worked:Upper back (latissimus dorsi, teres major, rear delt

START ACTIONSTART ACTION37Shoulder ExercisesScapular Protraction – Elbows StabilizedMuscles worked:Serratus anterior muscles, the muscles on the side

   

38START ACTIONShoulder ExercisesScapular RetractionMuscles worked:Develops muscles between shoulder blades (trapezius and rhomboids).Position:Seated o

START ACTIONSTART ACTION39Back ExercisesStanding Shoulder Pullover – with Bent Lat Bar (Elbows Stabilized)Muscles worked:Upper back (latissimus dorsi,

40START ACTIONSTART ACTIONBack ExercisesNarrow Pulldowns with Bent Lat Bar – Shoulder Extension (with Elbow Flexion)Muscles worked:Latissimus dorsi, t

START ACTIONSTART ACTION41Back ExercisesBent Over RowMuscles worked:Latissimus dorsi, teres major and rear deltoid, which make up the large pulling mu

42START ACTIONSTART ACTIONBack ExercisesSeated Lat Rows – Shoulder Extension (and Elbow Flexion) Muscles worked:Latissimus dorsi, teres major and rear

START ACTIONSTART ACTION43Back ExercisesStanding Low Back Extension – with Hip ExtensionMuscles worked:Muscles in lower back (erector spinae, deep spi

44START ACTIONSTART ACTIONBack ExercisesCrossover Wide Pulldowns – Shoulder Extension (with Elbow Flexion)Muscles worked:Latissimus dorsi, teres major

START ACTIONSTART ACTION45Back ExercisesSeated Lat Pulldowns – Shoulder Adduction (with Elbow Flexion)Muscles worked:Latissimus dorsi, teres major and

46START ACTIONSTART ACTIONArm ExercisesTriceps Pushdown – Elbow ExtensionMuscles worked:Triceps muscles.Position:Standing – facing Power Rod® unitAcce

START ACTIONSTART ACTION47Arm ExercisesTriceps Pushdown – with Bent Lat Bar (Elbow Extension)Muscles worked:Triceps muscles.Position: Standing – facin

2 (5/16" x 2 1/2")2 (3/8" x 3")2 (3/8" x 1") (in separate bag with washers)4 (5/16" x 3/4")20 (3/8" x

48START ACTIONSTART ACTIONArm ExercisesHammer Triceps Extension – Elbow ExtensionSTARTFINISHMuscles worked:Triceps muscles.Position:Seated – facing ou

START ACTIONSTART ACTION49Arm ExercisesTriceps KickbackMuscles worked:Triceps muscles.Position:Standing – facing Power Rod® unitAccessory:Hand GripsPu

50START ACTIONSTART ACTIONArm ExercisesResisted Dip – Elbow Extension Muscles worked:Triceps muscles.Position:Standing – facing outwardAccessory:Hand

START ACTIONSTART ACTION51Arm ExercisesConcentration Biceps Curl – Elbow Flexion (in Supination)Muscles worked:Biceps muscles.Position:Standing – righ

52START ACTIONSTART ACTIONSTARTFINISHSTARTFINISHArm ExercisesBarbell Biceps Curl – Elbow ExtensionMuscles worked:Biceps muscles.Position:Standing – fa

START ACTIONSTART ACTION53Arm ExercisesSeated Biceps Curl – Elbow Flexion (in Supination)Muscles worked:Biceps muscles.Position:Seated – facing outwar

54START ACTIONSTART ACTIONWrist Curl – with Wrist FlexionMuscles worked:Front part of forearms. Also increases the strength of grip and isometrically

START ACTIONSTART ACTION55Arm ExercisesTrunk RotationMuscles worked:Most of trunk muscles. Note: rotation is limited in the spine and should be perfor

56START ACTIONAbdominal ExercisesSeated (Resisted) Abdominal Crunch – Spinal FlexionMuscles worked:Abdominal area including upper and lower front abs

START ACTIONSTART ACTION57Leg ExercisesLeg ExtensionMuscles worked:All muscles on front of upper thigh (quadriceps muscle group).Position:Seated – fac

4Assembly GuideStep 1 Base Frame AssemblyParts:• Base Frame • Right Frame Rail• Left Frame Rail • Rear Cross MemberHardware: • 6 Button

58START ACTIONSTART ACTIONSTARTFINISHMuscles worked:Buttocks area (gluteus maximus). Position:Standing – facing Power Rod® unitAccessory:Hand Grip on

START ACTIONSTART ACTION59Leg ExercisesLeg Kickback – Hip and Knee ExtensionMuscles worked:Buttocks area (gluteus maximus). Position:Standing – facing

60START ACTIONSTART ACTIONSTARTFINISHDead LiftLeg ExercisesStiff Leg Dead Lift Muscles worked:Buttocks area (gluteus maximus) and hamstrings.Position

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH61Leg ExercisesStanding Hip AdductionSTARTFINISHSTARTFINISHStanding Hip AbductionMuscles worked:Sides of

62START ACTIONSTARTFINISHLeg ExercisesCalf Raise – Ankle Plantarflexion (Knee Stabilized)Muscles worked:Lower leg or calf (gastrocnemius, soleus).Posit

63The Bowflex® Body Leanness ProgramBy Ellington Darden, Ph.D.The following program was created by Dr. Ellington Darden. It contains a rigorous fitn

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

65IntroductionThe Bowflex® Body Leanness ProgramThis program is scientifically designed for maximal fat loss over a period of six weeks. It is importa

66123456Women Measure: Suprailium, triceps, and thigh.Men Measure: Chest, abdomen, and thigh.MeasurementsIf you would like to measure your personal

67Skinfold MeasurementsTo accurately track your progress through this six-week program, it is necessary to take skinfold measurements. By measuring yo

5Assembly GuideStep 3 Install Lower Lat Tower AssemblyParts:• Lower Lat Tower Assembly • Base Frame Assembly Hardware: • 2 Button Head Screws (

68Using Calipers When Measuring SkinfoldsThe procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of ski

6913040383634323028262422201816141210315202530354045505560579111315171921232527293133125120115110105100959085807570656055504540353025201510Sum of Thre

70Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you how many pounds of muscle wer

71Name AgeHeight Weight LossWeight Before Muscle GainWeight After Fat LossPlease follow the instructions in the “Measurements” section for measuri

72GUIDELINES Week 1&2All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The moveme

73You will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program is a proven method for achievi

74Drinking plenty of water is essential to the success of this program. Drinking the recommended amount of water can seem like a challenge at first. S

75The menus in the Bowflex® eating plan are designed for maximum fat-loss effectiveness and nutritional value. For best results, follow them exactly.E

76The Eating Plan - US MeasurementsBreakfast = 300 caloriesChoice of bagel, cereal or shake.Bagel1 plain bagel (frozen) (210)3/4 oz. light cream chees

77The Eating Plan - Metric Measurements** Nutritionally equivalent products with similar calorie counts may be substituted if recommended products can

6Assembly GuideStep 6 Install Pulley ArmsParts:• Right Pulley Arm• Left Pulley Arm• Main AssemblyHardware: • 4 Washers (3/8")• 4 But

78Shopping ListQuantities needed for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingl

79Q. I often get headaches when I eat only 1000 calories a day. What should I do?A. Your headaches may be caused by going longer than three hours be

80Q. Why is it so important I perform the Bowflex® exercises with a 4-second count on the lifting and lowering?A. Because a slow, smooth 4-second li

81highest level. Perform the same 10 exercises three times per week. Try to get as strong as you can in each exercise, while always focusing on the 4-

82Exercise LogPlease feel free to make copies of this chart to continue your exercise log.EXERCISEDATE DATE DATE DATE DATE DATESets Reps ResistanceSet

83SternocleidomastoidPectoralis MajorAnterior DeltoidMedial DeltoidBicepsBrachialisExternal ObliquesBrachioradialisPronator TeresFlexor Carpi Radialis

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

© 2006 Nautilus, Inc. All Rights Reserved. Nautilus, Inc. World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683 1-800-NAUTI

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

87Warranty Information(Keep For Your Records)We want you to know that the Bowflex Xtreme® home gym is a superior product. Your satisfaction is guarant

7Assembly GuideStep 7 Install Slider PulleysParts:• 2 Slider Pulleys with Cable Assembly• Main AssemblyHardware: • 2 Cap Screws (1/4" X

© 2006 Nautilus, Inc. All Rights Reserved. Nautilus, Inc. World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683 1-800-NAUTI