Bowflex Xtreme 2 SE manual Design Your Own Program

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Design Your Own Program

You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy, as long as you follow the below guidelines.

Understand fitness and its components:

Improperly designed programs can be dangerous. Take some time to review this manual as well as other fitness guides.

Know your current fitness level: Before you start any fitness program you should consult a physician who will help you determine your current abilities.

Identify your goals: Goals are critical to

choosing and designing an exercise program that fits and enhances your lifestyle, but so is strategy. It’s important not to rush the process and try to accomplish too much too soon. That will lead to setbacks and discouragement. Instead, set a series of smaller achievable goals.

Select complementary exercises: Be sure to pair exercises that address compound joint movements and single joint movements. In addition, select exercises that address complimentary muscle groups.

Put first things first: During each session, first work muscle groups that need the most training.

Remember your cardiovascular component:

Any fitness program must contain a cardiovascular fitness component to be complete. So complement your resistance training with aerobic exercise such as walking, running, or bicycling.

Training variables: When designing your own program there are several variables that, when mixed properly, will equal the right fitness formula for you. In order to find out the best formula, you must experiment with several combinations of variables.

The variables are as follows:

•Training Frequency: The number of times you train per week. We recommend daily activity but not daily training of the same muscle group.

•Training Intensity: The amount of resistance used during your repetition.

•Training Volume: The number of repetitions and sets performed.

•Rest intervals: The time you rest between sets and the time you rest between workouts.

Once you’ve established a base of fitness, follow these basic principles:

•Isolate muscle groups: Focus work on specific muscle groups.

•Progressive Loading: The gradual systematic increase of repetitions, resistance and exercise period.

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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