Bowflex Xtreme 2 SE manual Table of Contents

Table of Contents

Get To Know Your Machine	1	Arm Exercises:	34
How to Use Your Machine	2	Triceps Pushdown w/ Hand Grips
Warning	5	Triceps Hammer Pushdown	34
Define Your Goals	6	Triceps Pushdown w/ Lat Pulldown Bar	35
Working Out	9	Single Arm Pushdown	35
The Workouts	9	Triceps Extension	36
Chest Exercises:		Cross Triceps Extension	36
	15	Hammer Triceps Extension	37
Bench Press		“Rope” Pushdowns	37
Chest Fly	15	Seated Biceps Curl	38
Decline Bench Press	16	Standing Biceps Curl	38
Incline Bench Press	16	Concentration Biceps Curl	39
Decline Chest Fly	17	Hammer Biceps Curl	39
Incline Chest Fly	17	Barbell Biceps Curl	40
Shoulder Exercises:		Reverse Barbell Biceps Curl	40
	18	Seated Hammer Biceps Curl	41
Crossover Rear Delt Rows		Reverse Curl	41
Crossover High Rear Delt Rows	18	Triceps Kickback	42
Reverse Fly	19	Hammer Triceps Kickback	42
Crossover Reverse Fly	19	Arm Opposition Push-pull	43
Seated Shoulder Press	20	Upper Body Opposition Push-pull	43
Front Shoulder Raise	20	Wrist Extension	44
Shoulder Extension	21	Wrist Curl	44
Shoulder Shrug	21	Resisted Dip	45
Scapular Protraction	22	Abdominal Exercises:
Scapular Depression	22		46
Lateral Shoulder Raise	23	Seated (resisted) Abdominal Crunch
Seated Forearm Lateral Shoulder Raise	23	Seated (resisted) Oblique Abdominal Crunch	46
Shoulder Rotator Cuff (internal)	24	Trunk Rotation	47
Shoulder Rotator Cuff (external)	24	Leg Exercises:
Crossover Seated Rear Delt Rows	25		48
Scapular Retraction	25	Leg Extension
Back Exercises:		Squat	48
	26	Calf Raise	49
Good Morning		Single Leg Calf Raise	49
Standing Low Back Extension	26	Standing Hip Extension (knee bent)	50
Bent Rear Delt Row	27	Standing Hip Extension (knee extended)	50
Crossover Bent Rear Delt Row	27	Standing Hip Abduction	51
Seated Wide Lat Pulldowns	28	Standing Hip Adduction	51
Narrow Pulldowns w/ Lat Pulldown Bar	28	Leg Kickback	52
Narrow Pulldowns w/ Hand Grips	29	Hip Flexion	52
Reverse Grip Pulldowns	29	Dead Lift	53
Crossover Wide Pulldowns	30	Stiff Leg Dead Lift	53
Crossover Narrow Pulldowns	30	Fast Fat Loss Now!
Pulldowns	31		55
Stiff Arm Pulldowns	31	By Ellington Darden, Ph.D
Standing Shoulder Pullover w/ Hand Grips	32	Bowflex® XTREME®2 Home Gym
Crossover Seated Lat Rows	32		64
Seated Lat Rows	33	6-Week Satisfaction Guarantee
Reverse Grip Pulldown with Lat Bar	33	Home Gym Warranty Card	65
		Home Gym Warranty	67
		Exercise Log	68
		Muscle Chart	69