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Bowflex
Xtreme 2 SE
manual
Fitness Guide
Models:
Xtreme 2 SE
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Muscle Chart
Warranty
How to
Seated-Facing Power Rod unit
Page 1
Image 1
Owner’s Manual
and
Fitness Guide
17497 Rev B (02/2007)
Page 2
Page 1
Image 1
Page 2
Contents
Fitness Guide
Table of Contents
Get To Know Your Machine
Power Rod Resistance
How to Use Your Machine
Bowflex 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 Flexion
Rear Deltoids Middle Deltoids Trapezius Rhomboids
Seated Shoulder Press-Shoulder Adduction and elbow extension
Shoulder Extension-elbows stabilized
Scapular Depression
Scapular Protraction-elbows stabilized
Seated Forearm Lateral Shoulder Raise-Elbows stabilized
Shoulder Rotator Cuff-External Rotation
Shoulder Rotator Cuff-Internal Rotation
Scapular Retraction
Crossover Seated Rear Delt Rows-Elbow Flexion
Standing Low Back Extension-with hip extension
Good Morning
Crossover Bent Rear Delt Row
Bent Rear Delt Row
Seated-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 Extension
Single Arm Pushdown-Elbow Extension
Triceps Pushdown with Lat Pulldown Bar-Elbow Extension
Cross Triceps Extension-Elbow Extension
Rope Pushdown-Elbow Extension
Hammer Triceps Extension
Seated Biceps Curl-Elbow Extension in supination
Concentration Biceps Curl-Flexion in supination
Reverse Barbell Biceps Curl-Elbow Extension
Barbell Biceps Curl-Elbow Extension
Seated Biceps Hammer Curl-Elbow Flexion
Hammer Triceps Kickback-Elbow Extension
Triceps Kickback
Upper Body Opposition Push-Pull
Arm Opposition Push-Pull
Wrist Extension
Resisted Dip-Elbow Extension
Seated Resisted Abdominal Crunch-Spinal Flexion
Abdominal Exercises
Trunk Rotation
Squat
Leg Extension
Calf Raise-Ankle Plantarflexion knee stabilized
Standing Hip Extension-knee stabilized
Standing Hip Extension-knee flexed
Standing Hip Adduction
Standing Hip Abduction
Hip Flexion-Knee Flexion
Stiff Leg Dead Lift
Dead Lift
Page
Bowflex Xtreme2 Home Gym Body Leanness Program
Make sure you read your Bowflex
Body Leanness Program
Superhydrate Your System
Week 5
Eating Plan
Breakfast = 300 calories
Dinner = 500 or 300 calories
Shopping List
Shopping List
May I have dinner for lunch and lunch for dinner?
Adhere to a carbohydrate-rich, moderate-calorie eating plan
Maintaining Your Lean Body
Bowflex XTREME2 Home Gym Week Satisfaction Guarantee
Bowflex XTREME2 Home Gym Warranty Registration Card
SE Nautilus Drive Vancouver, WA
Please fold over and tape before mailing
Keep For Your Records
Warranty Information
Exercise Log
Muscle Chart
Rev B 02/2007
