Bowflex Xtreme 2 SE manual For Your Safety Please Follow These Instructions

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WARNING!

Before beginning any exercise program, consult your physician or health care professional. Only he or she can determine the exercise program that is appropriate for your particular age and condition. If you experience any dizziness or shortness of breath while exercising, stop the exercise and consult your physician.

For Your Safety

Please Follow These Instructions

Keep your body weight centered on the Seat or Standing Platform while exercising.

When using the Bowflex® Xtreme®2 home gym for standing leg exercises, always grasp the Center Cross Bar on your machine for stability.

Keep out of the path of the Power Rod® unit during exercise and make certain that observers also stand clear of the Power Rod® unit while they are in use.

Never move or adjust the Seat while sitting on it. Never stand on the Seat.

Never attempt to exercise with more resistance than you are physically able to handle.

Keep cables and Power Rod® unit bound with the rod binding strap when your Bowflex® is not in use.

Inspect your machine before each workout. Periodically check all hardware and fasteners to make sure none have loosened with use. Tighten if necessary.

When hooking up Power Rod® unit do not stand directly looking over the top of the rods. Stand off to the side while attaching rods.

Before exercising, make sure the cable pulley system is properly secured, properly attached, and in perfect working condition.

All exercises in this manual are based on the calibrated resistance and capacity levels of the Bowflex® Xtreme®2 home gym. Any exercises not described in this manual are not recommended by the manufacturer.

Strength Training Equipment

Safety Warnings

1.Never allow children to use the Bowflex® Xtreme®2 home gym unsupervised. To do so could result in injury. This equipment is under no circumstances suitable as a children’s toy.

2.Maximum user weight for the Bowflex® Xtreme®2 home gym is 300 lbs. For your safety, do not use or allow others to use the Bowflex® Xtreme®2 home gym if they weigh in excess of 300 lbs.

3.This machine is meant for individual consumer use only, and is not meant for use by institutions, clubs, etc.

4.Inspect your machine for any worn or loose components prior to use.

5.Do not wear any loose or dangling clothing or jewelry while using the Bowflex® Xtreme®2 home gym. Stand clear of moving components.

6.Always read and follow the Warning and Safety labels attached to your Bowflex®. Do not remove these labels. If you need replacement labels, please call a Nautilus Representative at (800) 269-3539.

7.Never use dumbbells or other weights to incrementally increase the weight resistance. Use only the Power Rod® unit that came with your Bowflex® Xtreme®2 home gym.

8.Set up and use your Bowflex® Xtreme®2 home gym on a hard, level surface.

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Contents Fitness Guide Table of Contents Get To Know Your Machine Power Rod Resistance How to Use Your MachineBowflex Xtreme2 Home Gym Pulleys Page For Your Safety Please Follow These Instructions Define Your Goals Design Your Own Program Working Out Workouts Minute UPPER/LOWER Body DAY Circuit Circuit Day XTREME2 Xtreme Xtreme Crossover High Rear Delt Rows-Elbow Flexion Crossover Rear Delt Rows-Elbow FlexionRear Deltoids Middle Deltoids Trapezius Rhomboids Seated Shoulder Press-Shoulder Adduction and elbow extension Shoulder Extension-elbows stabilized Scapular Depression Scapular Protraction-elbows stabilizedSeated Forearm Lateral Shoulder Raise-Elbows stabilized Shoulder Rotator Cuff-External Rotation Shoulder Rotator Cuff-Internal RotationScapular Retraction Crossover Seated Rear Delt Rows-Elbow FlexionStanding Low Back Extension-with hip extension Good MorningCrossover Bent Rear Delt Row Bent Rear Delt RowSeated-Facing Power Rod unit Reverse Grip Pulldowns-Shoulder Extension with elbow flexion Lat Cross Bar-Wide Pulleys Pulldowns-Shoulder Adduction with elbow flexion Standing Shoulder Pullover with Hand Grips-Elbow Stabilized Reverse Grip Pulldown with Lat Bar Triceps Hammer Pushdown-Elbow Extension Triceps Pushdown with Hand Grips-Elbow ExtensionSingle Arm Pushdown-Elbow Extension Triceps Pushdown with Lat Pulldown Bar-Elbow ExtensionCross Triceps Extension-Elbow Extension Rope Pushdown-Elbow Extension Hammer Triceps ExtensionSeated Biceps Curl-Elbow Extension in supination Concentration Biceps Curl-Flexion in supination Reverse Barbell Biceps Curl-Elbow Extension Barbell Biceps Curl-Elbow ExtensionSeated Biceps Hammer Curl-Elbow Flexion Hammer Triceps Kickback-Elbow Extension Triceps KickbackUpper Body Opposition Push-Pull Arm Opposition Push-PullWrist Extension Resisted Dip-Elbow Extension Seated Resisted Abdominal Crunch-Spinal Flexion Abdominal ExercisesTrunk Rotation Squat Leg ExtensionCalf Raise-Ankle Plantarflexion knee stabilized Standing Hip Extension-knee stabilized Standing Hip Extension-knee flexedStanding Hip Adduction Standing Hip AbductionHip Flexion-Knee Flexion Stiff Leg Dead Lift Dead LiftPage Bowflex Xtreme2 Home Gym Body Leanness Program Make sure you read your Bowflex Body Leanness ProgramSuperhydrate Your System Week 5 Eating PlanBreakfast = 300 calories Dinner = 500 or 300 calories Shopping List Shopping ListMay I have dinner for lunch and lunch for dinner? Adhere to a carbohydrate-rich, moderate-calorie eating plan Maintaining Your Lean BodyBowflex XTREME2 Home Gym Week Satisfaction Guarantee Bowflex XTREME2 Home Gym Warranty Registration Card SE Nautilus Drive Vancouver, WA Please fold over and tape before mailingKeep For Your Records Warranty InformationExercise Log Muscle Chart Rev B 02/2007
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