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

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Bowflex Xtreme 2 SE manual Table of Contents