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Bowflex Xtreme 2 SE manual

Models: Xtreme 2 SE

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Muscle Chart Warranty How to Seated-Facing Power Rod unit

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Bowflex Xtreme 2 SE manual

Page 55 Page 57

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Contents

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

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