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Bowflex Xtreme 2 SE User's Manual

1. Nam LIILIIIIILILILIILILILILLLilLlllllilllilllllllllllil address tt S S D G Td Pd Pd Pc Ec EE EE Lt I t city LITLILILILILLLLLLLLLLIL LLL lllJ sse 1 ze LL EE Phone number h X E Mail addres gt TL LL i ff Is this your primary address L Yes LJ No Place of purchase Date of purchase EN MMDD Y Y Purchaser date of birth EN a EM MM D D Y Y Gender L Male LJ Female Marital status O Married L1 Single Including yourself total number of people living in your household Examples 01 02 03 Would you like to receive additional information on healthy lifestyle products LI Yes LJ No Which best describes your family income LJ Under 15 000 LI 25 000 34 999 LI 50 000 74 999 1 100 000 149 999 LI 15 000 24 999 LI 35 000 49 999 LI 75 000 99 999 LJ Over 150 000 What other types of exercise equipment do you own Did you receive this item as a gift LI Yes LJ No Name of original purchaser Original purchaser customer ID number Thanks for filling out th
2. Keep your knees bent and feet on Standing Platform START Grasp one Hand Grip palm facing downward Stand approximately 1 2 feet from Lat Tower adjust for comfort but keeping feet on Standing Platform Bring your arm in front of you Hand Grip at chest level Bend over slightly from hips so that your shoulder is directly over your hand FINISH vU ACTION Keeping your upper arm stationary elbow next to trunk slowly push your arm downward in a gentle arc until your hand is near top of the thigh Keeping your triceps tightened slowly reverse the arcing motion bringing the Hand Grip back to the start position BOWFLEX XTREME 2 Arm Exercises Triceps Extension Elbow Extension overhead FINISH Muscles worked Triceps Position Seated facing outward Accessory Hand Grips Pulleys Center Cross Bar Narrow Pulleys Leg Extension Removed Success Tips e Keep your upper arms motionless and your wrists straight e Keep your chest lifted and maintain spinal alignment keeping a very slight arch in your lower back Tighten the triceps throughout the exercise using controlled motion Keep your knees bent and feet on Standing Platform START e Grasp one or both of the Hand Grips palms facing outward e Draw arms up until elbows are pointing forward hands behind shoulders Keep your elbows in line with the cables throughout movement and your wrists
3. BOWFLEX XTREME 2 Owner s Manual and Fitness Guide Table of Contents Get To Know Your Machine How to Use Your Machine Warning Define Your Goals Working Out The Workouts Chest Exercises Bench Press Chest Fly Decline Bench Press Incline Bench Press Decline Chest Fly Incline Chest Fly Shoulder Exercises Crossover Rear Delt Rows Crossover High Rear Delt Rows Reverse Fly Crossover Reverse Fly Seated Shoulder Press Front Shoulder Raise Shoulder Extension Shoulder Shrug Scapular Protraction Scapular Depression Lateral Shoulder Raise Seated Forearm Lateral Shoulder Raise Shoulder Rotator Cuff internal Shoulder Rotator Cuff external Crossover Seated Rear Delt Rows Scapular Retraction Back Exercises Good Morning Standing Low Back Extension Bent Rear Delt Row Crossover Bent Rear Delt Row Seated Wide Lat Pulldowns Narrow Pulldowns w Lat Pulldown Bar Narrow Pulldowns w Hand Grips Reverse Grip Pulldowns Crossover Wide Pulldowns Crossover Narrow Pulldowns Pulldowns Stiff Arm Pulldowns Standing Shoulder Pullover w Hand Grips Crossover Seated Lat Rows Seated Lat Rows Reverse Grip Pulldown with Lat Bar Oonnnd ke 15 15 16 16 17 17 18 18 19 19 20 20 21 21 22 22 23 23 24 24 25 2 26 26 2 24 28 28 29 20 30 30 31 31 32 32 33 33 Arm Exercises Triceps Pushdown w Hand Grips Triceps Hammer Pushdown Triceps Pushdown w Lat Pulldown B
4. BOWFLEX XTREME 2 Arm Exercises Triceps Kickback Muscles worked Pain FINISH R Triceps Position Standing facing Power Rod unit Accessory Hand Grips Pulleys Center Cross Bar Narrow Pulleys Leg Extension Removed l START ACTION Success Tips e Reach down and grasp a e Straighten your elbow keeping Keep your knees slightly bent and feet on Hand Grip in one hand palm your upper arm completely still Standing Platfor facing backward e When arm is completely straight e Keep your chest lifted trunk muscles e Draw your elbow back until the slowly return to the start tightened and a very slight arch in your forearm is at approximately a 45 position lower back angle from the upper arm e Keep one hand on the Center Cross Bar to stabilize yourself throughout motion e Keep triceps tightened throughout the exercise Hammer Triceps Kickback Elbow Extension Muscles worked p FINISH Triceps m AN i MOA y Position am wv Standing facing Power Rod unit i nN Accessory e Hand Grips in Hammer Hold see Page 4 Pulleys Center Cross Bar Narrow Pulleys Leg Extension Removed START ACTION Success Tips e Reach down and grasp a Hand e Straighten your elbow keeping Keep your knees slightly bent and feet on Grip in one hand keeping your your upper arm completely still Standing Platform hand in the vertical Hammer e When arm is completely e Keep your chest lifted trunk muscle
5. Hand Grips Pulleys Center Cross Bar Narrow Pulleys Leg Extension Removed START ACTION I Cross your arms in front of your Maintaining the bend in your Success Tips body and grasp the Hand Grips arms move your elbows outward Do not lose spinal alignment keep your right Grip in left hand and vice and backward crossing the cables chest lifted versa with your palms facing the as your arms move back Lift your chest keep your knees bent and floor and arms nearly straight When your elbows are slightly feet on Standing Platform Stand up straight and bend behind your shoulders slowly Keep your spine aligned and a slight arch slightly forward from the hips return to the start position in your lower back until arms cables are in front of keeping your rear shoulder Maintain a 90 angle between upper body at a 90 angle from torso muscles tightened throughout movement arms and torso throughout exercise BOWFLEX XTREME 2 Shoulder Exercises Seated Shoulder Press Shoulder Adduction and elbow extension FINISH Muscles worked Front Deltoids Upper Trapezius Triceps Position Seated facing outward Accessory Hand Grips Pulleys Center Cross Bar Wide Pulleys Leg Extension Removed Success Tips Lift your chest keep your knees bent and feet on Standing Platform e Do not increase the arch in your lower back as you raise your arms but keep your spine steady and tight e Ke
6. Accessory Hand Grip on Arch of Foot see Page 4 Pulleys Squat Pulley Frame Standard Pulleys Leg Extension Removed Success Tips Keep your knees slightly bent and support foot on Standing Platform e Keep your chest lifted spine aligned abs tight and a very slight arch in your lower back e Do not bend from waist or lower back e Keep working leg straight or only very slightly bent START Secure the Hand Grip around the arch of your foot Keep this leg straight but not locked at the knee Bend forward 30 40 from your hips not your waist and very slightly bend the knee of your supporting leg Hold onto the Seat Back Pad to stabilize yourself ACTION Initiate the movement by tightening your glutes and slowly pivoting your leg from your hip Move your entire leg backward and then lift it slightly behind you Slowly move your leg as far as you can without allowing any movement at the waist knee or lower back Slowly return to start position BOWFLEX XTREME 2 Leg Exercises Standing Hip Abduction Muscles worked p START lt FINISH Gluteus Medius li 4d Position Uh Stand facing left or right ii HN Accessory SAA Hand Grip on Ankle see Page 4 Pulleys Squat Pulley Frame Standard Pulleys Leg Extension Removed S T START ACTION HGGESS ps l l e Secure Hand Grips over the e Slowly move the attached leg e Keep your chest lifted spine aligned abs ankle furthe
7. Position Seated on the floor facing machine Accessory Hand Grips Pulleys Squat Pulley Frame Leg Extension Removed Success Tips e Keep knees bent and feet braced against the Standing Platform e Do not bend your torso forward e Keep your chest lifted and maintain spinal alignment e Release your shoulder blades at the end of each rep Initiate each new rep by pinching your shoulder blades START e Grasp the Hand Grips palms facing each other e Keep your spine as erect as possible e Place your heels on the edge of the Standing Platform and bend your knees comfortably FINISH v ACTION e Initiate the movement by pinching your shoulder blades together Pull your upper arms downward and backward brushing past the sides of the body while keeping your forearms pointing in the direction of the cable e Slowly return to the start position Reverse Grip Pulldown with Lat Bar Muscles worked Latissimus Dorsi Teres Major Rear Deltoids Biceps Position Seated Facing Power Rod unit Accessory Lat Pulldown Bar Pulleys Lat Cross Bar Leg Extension Removed Success Tips e Lift your chest keep your knees bent and feet on Standing Platform e Do not bend your neck forwards or backwards during motion e Keep your spine aligned abs tight and a slight arch in your lower back Do not slouch START e Grasp the Lat Pulldown Bar keeping your hands next to each othe
8. e Keep your upper arms motionless and your wrists straight e Keep your chest lifted abs tight and maintain a slight arch in lower back Tighten the triceps throughout the exercise using controlled motion START Distance yourself from the Lat Tower but keep your feet on the Standing Platform Cross your arms and grasp the Hand Grip right Grip in left hand and vice versa palms facing down Bring hands toward each other in front of you until they are positioned as if grabbing a rope Keep your elbows bent upper arms at your sides ACTION Keeping your upper arms stationary elbows next to trunk slowly straighten your arms downward in a gentle arc until hands are near tops of your thighs hands and elbows straightened and directly in line with shoulders Keeping your triceps tightened slowly reverse the arcing motion and bring the Hand Grips back to the start position BOWFLEX XTREME 2 Arm Exercises Seated Biceps Curl Elbow Extension in supination FINISH Muscles worked PIN Biceps LEER Position 4j M t Seated facing outward Accessory iu Hand Grips Pulleys Squat Pulley Frame Leg Extension Removed Success Tips e Keep knees bent feet flat on the Standing Platform e Keep your chest lifted shoulders pinched together and a very slight arch in your lower back e Keep your upper arms and shoulders motionless and your wrists straight e Lay your head back aga
9. liability resulting from the program In addition if you have not already done so we suggest having a physician or health care professional review the warning for additional contraindications If you experience any lightheadedness dizziness or shortness of breath while exercising stop the movement and consult a physician or health care WARNING professional Make sure you read your Bowflex XTREME 2 home gym Owner s Manual before attempting a workout There are a few people who should not try this program children and teenagers pregnant women women who are breast feeding diabetics individuals with certain types of heart liver or kidney disease and those suffering from certain types of arthritis This list is not all inclusive Some people should follow the course only with their physician or health care professional s specific guidance Play it safe and always consult a physician or health care professional Eating Guidelines You will be following a reduced calorie nutrition program which is divided into three two week segments The program is a proven method for achieving maximum fat loss over a six week period It consists of a carbohydrate rich descending calorie eating plan and a superhydration routine Follow a Carbohydrate Rich Descending Calorie Eating Plan Approximately 60 percent of your daily calories should be from carbohydrates The other 40 percent will be equally divided between p
10. nearly to shoulder forearms until they are cradled level in your elbows e Keep the side of your forearms e Let your upper arms hang elbows facing out and up directly in line with the cables throughout the movement Bend your elbows 90 e Slowly bring your arms e Sit up straight and bend slightly back to the start position without forward from the hips until relaxing arms cables are in front of body at a 90 angle from torso BOWFLEX XTREME 2 Shoulder Exercises Shoulder Rotator Cuff Internal Rotation FINISH v Muscles worked Subscapularis Position Standing facing left or right Accessory Hand Grips Pulleys Center Cross Bar Wide Pulleys Leg Extension Removed Success Tips Lift your chest keep your knees bent and feet on Standing Platform e Keep your spine aligned and a slight arch in your lower back Maintain a 90 angle between forearms and torso throughout exercise e Do not rotate the spine to get additional range of motion START Grasp the Hand Grip nearest you in the hand closest to the Power Rod unit and draw your upper arm into your torso Keep your elbow bent and your forearm at a 90 angle from your torso Give yourself enough distance to eliminate slack in the cable Use a light resistance this is not a powerful movement ACTION e Rotate your forearm toward your abdomen keeping your elbow at your side throughout motion e Slowly return to the star
11. 66 1 teaspoon safflower oil 42 2 ice cubes optional Place ingredients in blender Blend until smooth Chocolate or Vanilla 1 packet Carnation Instant Breakfast Champion UltraMet or another diet shake powder that contains the appropriate calories 100 1 cup skim milk 90 1 2 large banana 8 3 4 inches long 50 1 teaspoon safflower oil 42 1 teaspoon Carnation Malted Milk powder 20 2 ice cubes optional Place ingredients in blender Blend until smooth Lunch 300 calories Choice of one of three meals Sandwich 2 slices whole wheat bread 140 2 teaspoons Promise Ultra Vegetable Oil Spread 24 2 ounces white meat about 8 thin slices chicken or turkey 80 1 ounce fat free cheese 1 1 2 slices 50 Optional Add to bread 1 teaspoon Dijon mustard 0 Noncaloric beverage Soup choice of one Healthy Choice Hearty Chicken 15 ounce can 260 or Campbell s Healthy Request Hearty Vegetable Beef 16 ounce can 260 1 2 slice whole wheat bread 35 Noncaloric beverage Chef Salad 2 cups lettuce chopped 20 2 ounces white meat chicken or turkey 80 2 ounces fat free cheese 100 4 slices tomato chopped 28 1 tablespoon Italian fat free dressing 6 1 slice whole wheat bread 70 Noncaloric beverage Mid Afternoon Snack Men 200 calories for Weeks 1 amp 2 150 calories for Weeks 3 amp 4 100 calories for Weeks 5 amp 6 Women 150 calories for Weeks 1
12. Accessory Q Hand Grips Des Pulleys 4j Rav Lat Cross Bar Narrow Pulleys 1j Wi Leg Extension au nde START ACTION Success Tips e Cross your arms and grasp the e Initiate the movement by pulling a T vade csusonrineesbencand Hand Grips right Grip in left your shoulder blades downward ist A Standing P S hand and vice versa and together drawing your gi ar 8 ie 1 Sit arms extending upward elbows down toward your hips i 7 O T ds d JOu mae OE OE muscles relaxed and ready and then inward into your trunk bac wards nii E on You may position your thighs e At end of motion shoulders liebt arch ente rm a ls alid directly beneath the pulleys but should be fully depressed DS LL ener lean back slightly from hips e Forearms should stay in line with the direction of the cables e Slowly return to the start position without relaxing the tension in your shoulders BOWFLEX XTREME 2 Back Exercises Pulldowns Shoulder Adduction with elbow flexion Muscles worked Latissimus Dorsi Teres Major Rear Deltoids Biceps Position Standing facing Power Rod unit Accessory Lat Pulldown Bar Pulleys Lat Cross Bar Leg Extension Removed Success Tips Lift your chest keep your knees bent and feet on Standing Platform e To determine the appropriate grip width for you hold your arms straight out to your sides at shoulder height Bend your elbows approximately 90 Hands should START Grasp the
13. Clateus Radialis Medius ot Gluteus nin Maximus atae Iliopsoas as Magnus Pectineus Bi Adductor Longus F Ph Rectus Femoris MM Iliotibial Tract Vastus Lateralis i Gracilis Vastus Medialis Semimembranosus Sartorius Peroneus Longus Gastrocnemius Extensor Digitorum Soleus Longus Tibialis Anterior BOWFLEX Power Rod Technology Every effort has been made to provide you with a clear and accurate assembly manual Should you find any inconsistencies have questions about your Bowflex Xtreme 2 home gym or have suggestions for improving our manuals please call 800 628 8458 for assistance G3 BOWFLEX XTREME 2 2004 The Nautilus Group Inc 16400 SE Nautilus Drive Vancouver WA 98683 17497 Rev B 02 2007 Bowflex XTREME 2 Nautilus Power Rod unit and the Bowflex XTREME 2 and Nautilus logos are registered trademarks of Nautilus Inc
14. FINISH Latissimus Dorsi Teres Major Rear Del toid Middle Trapezius Rhomboids Triceps Position Standing facing Power Rod unit Accessory Hand Grips Pulleys Center Cross Bar Narrow Pulleys Leg Extension Removed START ACTION e Grasp the Hand Grips palms e Initiate movement by pinching Success Tips facing down arms straight and at shoulder blades together e Keep your chest lifted knees bent and an approximately 45 angle from Continue movement by moving feet braced against the Standing Platform your torso your hands in an arc downward e Keep your lats tightened throughout the e Tighten your trunk muscles along your sides until hands are motion to stabilize your spine while level with hips e Keep abdominals tight and maintain maintaining a slight arch in the e With controlled movement good spinal alignment lower back slowly return to the start e Release your shoulder blades at the position end of each rep and initiate new rep by retracting your shoulder blades Shoulder Shrug Scapular Elevation Muscles worked e Upper Trapezius ers Position Standing facing Power Rod unit Accessory Hand Grips Pulleys Squat Pulley Frame Standard Pulleys Leg Extension Removed Success Tips START ACTION e Reach down and grasp the Hand e Slowly raise your shoulders Grips palms facing each other towards the back of your head e Let your arms hang at your sides keeping your n
15. Grips in both hands Bend your elbows until hands are at chest level Rotate upper arms away from torso elbows out palms forward Line up arms with cables keeping your wrists straight Raise chest pinch shoulder blades together and maintain a slight comfortable arch in your lower back ACTION d press your hands forward straightening your arms while moving your hands together Do not lock elbows Return to start position keeping your wrists at shoulder width and in line with the cables Chest Fly Shoulder Horizontal Adduction elbow stabilized Muscles worked Pectoralis Major Anterior Deltoid Position Seated facing outward Accessory Hand Grips Pulleys Center Cross Bar Wide Pulleys Leg Extension Removed Success Tips e Maintain a 60 90 angle between upper arms and torso during exercise Keep chest muscles tightened Limit and control your range of motion Keep knees bent feet on Platform head back against Seat Back Pad To improve your pectoralis involvement keep your shoulder blades pinched together throughout upward and downward movements START Grasp Hand Grips in both hands Open your arms into a wide elbow bent position keeping elbows and forearms below chest level palms forward Raise chest pinch shoulder blades together and maintain a slight comfortable arch in your lower back FINISH ACTION Slowly press your arms forward and u
16. Lat Pulldown Bar with an overhanded grip palms facing the floor at the grip width determined by following the directions in the Success Tips Keep your arms extended and muscles relaxed and ready FINISH ACTION Initiate movement by pulling shoulder blades together while simultaneously drawing elbows down and inward The Lat Pulldown Bar may not touch your chest At the end of the motion arms should be near your sides shoulder blades fully be no wider apart than your elbows depressed e Keep your spine aligned abs tight and a e Keep forearms in line with slight arch in your lower back the Cables Slowly return to start position Stiff Arm Pulldown Shoulder Extension elbow stabilized Muscles worked P Toe FINISH Latissimus Dorsi Teres Major Rear Del f toids Lower Trapezius Biceps hi M Umm u u VU Position iji Standing facing Power Rod unit n Accessory pru Lat Pulldown Bar xl Pulleys uf Lat Cross Bar Leg Extension i Removed START ACTION Grasp the Lat Pulldown Bar with e Initiate the movement by Success Tips e Keep your lats tightened throughout the entire motion e Keep your chest lifted and maintain spinal alignment keeping a very slight arch in your lower back e Release your shoulder blades at the end of each rep Initiate each new rep by depressing your shoulder blades e Keep your elbows nearly straight do not lock elbows throughout exercise
17. START Reach down and grasp the Hand Grips using the Hammer hold Press your upper arms into your sides and bend your elbows until they are at 90 angles Straighten your spine keeping your upper arms by your sides elbows loose FINISH ACTION Keeping your upper arms stationary and your elbows at your sides slowly curl the Hand Grips forward then upward and in towards your shoulders Slowly reverse the arcing motion bringing your hands back to the start position BOWFLEX XTREME 22 Arm Fxercises Barbell Biceps Curl Elbow Extension FINISH eek Muscles worked PIN Biceps kc Position Ji J Standing Facing outward Tr Accessory E Squat Bar Pulleys Squat Pulley Frame Leg Extension Removed START ACTION Grasp the Squat Bar palms Slowly curl the Squat Bar facing forward forward and then upward toward Stand with your upper arms by your shoulders keeping your Success Tips Keep your knees bent and feet on Standing Platform e Keep your chest lifted shoulders pinched together and a very slight arch in your lower back your sides not pressed tightly and keep your elbows bent so that your forearms are at a 90 elbows at your sides and your upper arms still Slowly lower the Squat Bar back e Keep your upper arms and shoulders angle to your upper arms to the start position motionless and your wrists straight Reverse Barbell Biceps Curl Elbow Extension Muscles wo
18. a must Women should start with 1600 calories and men with 2000 calories per day Note what happens after a week If your body weight keeps going down raise the calories by 100 or 200 depending on how much weight you lost during the last week Soon you should reach a level where your body weight stabilizes That level is your daily calorie requirement Naturally you ll be able to consume other foods than those listed in the Bowflex XTREME 2 home gym eating plan By then however you should know the value of being a smart shopper and a wise eater Read labels Compare nutritional information Be conscious of the ideal 60 20 20 ratio for carbohydrates proteins and fats Eat smaller meals more frequently You ve been limiting your five meals per day to 300 calories if youre a woman or 500 calories if youre a man You may now up the calories by 100 What happens if during a single meal you eat more than 400 calories if you re a woman or 600 calories if you re a man Dont panic Simply understand that you will sometimes backslide Learn to anticipate these urges and take corrective action Drink at least 1 gallon of cold water each day You should realize by now the benefits of consuming plenty of water each day Make your water bottle a permanent part of your lifestyle Bente ae a Lj meldet i ee E u E ee x X X Og ys ue Lr instr a aes rates E ele ere c br Vs wees naa i P at i hg Y P E ar ti ol Bd fen ne ucc
19. and your movements slow and controlled Incline Bench Press Shoulder Horizontal Adduction and elbow extension Muscles worked Pectoralis Major Deltoids Triceps Position Seated facing outward Accessory Hand Grips Pulleys Center Cross Bar Wide Position Leg Extension Removed Success Tips Maintain a 90 angle between your upper arms and torso at the start of the motion and slightly less than 90 at the finish Keep knees bent feet on Platform head back against Seat Back Pad Do not let your elbows travel behind your shoulders Keep shoulder blades pinched together and maintain good spinal alignment START Grasp Hand Grips in both hands Cables travel over arms forearms aligned with cables Bend your elbows keeping your forearms at least 10 higher than when in the standard Bench Press start position Raise chest pinch shoulder blades together and maintain a comfortable arch in lower back FINISH ARP ACTION Slowly straighten your elbows keeping upper arms at a 90 angle from your torso Forearms should be 5 6 higher than when in the standard Bench Press position Do not lock your elbows Slowly return to the start position keeping your wrists steady and your movements slow and controlled BOWFLEX XTREME 2 Chest Exercises Decline Chest Fly Shoulder Horizontal Adduction elbow stabilized Muscles worked Pectoralis Major Anterior Delto
20. 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 Ibs For your safety do not use or allow others to use the Bowflex Xtreme 2 home gym if they weigh in excess of 300 Ibs 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
21. ll always have a 300 calorie breakfast a 300 calorie lunch and a 300 calorie dinner women or 500 calorie dinner men With each two week descend only your snack calories will change from 400 to 300 to 200 calories per day men or 300 to 200 to 100 calories per day women For each of your five daily meals you ll have at least three choices Everything has been simplified so even the most kitchen challenged man or woman can succeed Very little cooking is required All you need to do is read the menus select your food choices and follow the directions It s as simple as that If you find that you wish to vary from the outlined menu items try to stay within the 60 20 20 ratio of carbohydrates proteins and fats Breakfast 300 calories Choice of bagel cereal or shake Bagel 1 plain bagel Sarah Lee frozen 210 3 4 ounce light cream cheese 45 1 2 cup orange juice fresh or frozen 55 Noncaloric beverage any beverage without calories caffeine or sodium such as decaffeinated coffee or tea Cereal 1 5 ounces 42 grams serving equals approximately 165 calories Choice of one Kellogg s Low Fat Granola General Mills Honey Nut Clusters or General Mills Basic 4 1 2 cup skim milk 45 3 4 cup orange juice 82 Noncaloric beverage Shake choice of one Banana Orange 1 large banana 8 3 4 inches long 100 1 2 cup orange juice 55 1 2 cup skim milk 45 2 tablespoons wheat germ
22. skim milk whole wheat bread Promise Ultra Vegetable Oil Spread Italian fat free dressing Dijon mustard safflower oil noncaloric beverages tea decaffeinated coffee diet soft drinks water Grains Bagels Sarah Lee frozen Cereals 1 5 ounce serving equals approximately 165 calories Kellogg s Low Fat Granola without raisins General Mills Honey Nut Clusters General Mills Basic 4 Wheat germ malted milk powder popcorn microwave light Fruits Bananas large 8 3 4 inches long apples 3 inch diameter cantaloupes 5 inch diameter dried prunes raisins Vegetables Lettuce tomatoes whole kernel corn canned no salt added sweet peas canned no salt added sliced white potatoes canned cut beets canned Dairy Yogurt light nonfat cream cheese light cheese fat free low fat frozen yogurt Carnation Instant Breakfast packets Champion Nutrition UltraMet Packets Meat Poultry Fish and Entrees Chicken thin sliced turkey thin sliced tuna canned in water sirloin steak lean Canned soup Healthy Choice Hearty Chicken Campbell s Healthy Request Hearty Vegetable Beef Frozen microwave dinners or entrees Lean Cuisine Glazed Chicken Dinner Lean Cuisine Lasagna with Meat Sauce Lean Cuisine Lunch Express Broccoli amp Cheddar Cheese over Potato Weight Watchers Macaroni and Cheese Healthy Choice Grilled Turkey Breast A Q amp A Q
23. workmanship In the event repair is not possible Nautilus will either replace your Bowflex XTREME 2 home gym or refund your purchase price less shipping and handling Service Support Call to speak with a Nautilus Representative at 1 800 269 3539 You may need to return the defective part at your expense to the address given you by the Nautilus Representative Always include an explanation of the problem Adequate protective packaging of the defective parts or unit and cost of shipping are your responsibility The repaired part or unit will be returned to you at the company s expense How State Law Applies This warranty gives you specific legal rights and you may also have other rights which vary from state to state Please fold over and tape before mailing Please fold over and tape before mailing BOWFLEX XTREME 2 16400 SE Nautilus Drive Vancouver WA 98683 Warranty Information Keep For Your Records What Does This Warranty Cover Nautilus warrants to the original purchaser of the Bowflex XTREME 2 home gym that the Bowflex XTREME 2 home gym is free from defects in materials and workmanship when used for the purpose intended under normal conditions This Warranty is extended only to the original purchaser and is not transferable to any other person How Long Does Warranty Coverage Last Residential Commercial This warranty is void if the Bowflex XTREME 2 7 Years on machine home gym is us
24. your palms facing down lowering your shoulder Step back slightly making sure blades bringing them down that there is enough movement and together in the cable to complete your e Keep your arms straight moving sfull range of motion with your hands downward in an arc this exercise and slowly in toward your thighs Bend slightly from hips lift e Slowly return to the start chest and tighten your abs to position without relaxing stabilize spine muscle tension BOWFLEX XTREME 2 Back Exercises Standing Shoulder Pullover with Hand Grips Elbow Stabilized Muscles worked Latissimus Dorsi Teres Major Rear Deltoids Biceps Triceps Position Standing facing Power Rod unit Accessory Hand Grips Pulleys Lat Cross Bar Leg Extension Removed Success Tips Lift your chest keep your knees bent and feet on Standing Platform e Keep your lats tightened throughout entire motion e Keep your spine aligned abs tight and a slight arch in your lower back e Release your shoulder blades at the end of each rep Initiate each new rep by depressing your shoulder blades START Grasp the Hand Grips palms facing down keeping hands shoulder width apart Tighten your abdominals to stabilize your spine while maintaining a slight arch in your lower back FINISH ACTION Initiate the movement by pulling your shoulder blades downwards and tightening your lats Pull your arms in an arc into your side
25. your wrists straight e Keep your trunk muscles tight and maintain a slight arch in lower back Upper Body Opposition Push Pull Muscles worked y FINISH aee Middle Deltoids Supraspinatus Trapezius MMC Biceps Abs Position Seated facing outward Accessory Hand Grips Pulleys Lat Cross Bar and Center Cross Bar Leg Extension Removed START ACTION e Grasp the Hand Grips keeping e Slowly raise the Rod Cable arm Success Tips the one attached to the Lat while simultaneously lowering Lift your chest and keep your knees bent Tower in an overhand grip and the Lat Cable arm until each and feet on Standing Platform the one attached to the Rod arm has reached full possible e For this exercise one Hand Grip is Cable in an underhand grip extension in opposition to attached to a Lat Cable and one Hand e Bend your forearms at a 90 each other Grip is attached to a Rod Cable Alternate angle from your upper arms e Slowly reverse returning to sides to build muscle evenly which should be at 90 angles start position e Keep your upper body motionless from your torso elbows at your sides and your wrists straight e Keep your trunk muscles tight and maintain a slight arch in lower back BOWFLEX XTREME 2 Muscles worked Forearms Position Standing facing Power Rod unit Accessory Hand Grips Pulleys Squat Pulley Frame Leg Extension Removed Success Tips Keep your knees sligh
26. ACTION e Slowly press the ball of your foot into the Standing Platform and lift your heel upward e Then maintaining tension slowly return to the start position BOWFLEX XTREME 2 Leg Exercises Standing Hip Extension knee flexed Muscles worked Gluteus Maximus Position Standing facing Power Rod unit Accessory Hand Grip on Arch of Foot see Page 4 Pulleys Squat Pulley Frame Standard Pulleys Leg Extension Removed Success Tips Keep your knees slightly bent and support foot on Standing Platform e Keep your chest lifted spine aligned abs tight and a very slight arch in your lower back e Do not bend from waist or lower back e Keep your knee stabilized in the 90 angle position START Secure the Hand Grip around the arch of your foot Bend this leg approximately 90 Bend forward 30 40 from your hips not your waist and very slightly bend the knee of your supporting leg Hold onto the Seat Back Pad to stabilize yourself FINISH v ACTION Initiate the movement by tightening your glutes and slowly pivoting your leg from your hip Move your entire leg backward keeping your knee steady at a 90 angle Slowly move your leg as far as you can without allowing any movement at the waist knee or lower back Slowly return to start position Standing Hip Extension knee stabilized Muscles worked Gluteus Maximus Position Standing facing Power Rod unit
27. Delt Row Arms Biceps Curl Reverse Curl Trunk Standing Low Back Extension Seated Abdominal Crunch 20 MINUTE UPPER LOWER BODY FREQUENCY 4 DAYS PER WEEK M T Th F TIME ABOUT 20 MINUTES This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits Do this routine when you are limited in time or just want a variation to your normal routine Perform this program training 2 days resting 1 to 2 Perform all exercises to near failure stopping at the point that your technique starts to deteriorate Rest only 20 30 seconds between sets As you get stronger increase the number of sets you perform Move slowly on each rep Use a pace that would allow you to stop the movement instantly at any point in the rep Count three seconds up and three seconds down DAY 1 amp 3 Exercise Chest Bench Press Back Seated Lat Rows Shoulders Crossover Rear Delt Rows Arms Biceps Curl Triceps Extension DAY 2 amp 4 Exercise Leg Extension Leg Curl Standing Hip Extension Standing Hip Abduction Standing Low Back Extension Seated Abdominal Crunch BODY BUILDING FREQUENCY 3 DAYS ON 1 DAY OFF TIME ABOUT 45 60 MINUTES Body building requires focused concentration and dedication to training as well as proper eating habits Train each muscle group to failure before moving on to the next exercise Do not neglect any muscle group If needed include an aerobic activity to increase your calo
28. L often get headaches when I eat only 1000 calories a day What should I do Your headaches may be caused by going longer than three hours between meals or snacks Try spacing your meals and snacks where there are fewer hours between them Some people who are used to drinking regular coffee with caffeine notice headaches when they stop consuming coffee for several days If this is the case with you you might want to ease off the coffee more gradually Q I don like red meat I notice that the Lean Cuisine A Lasagna with Meat Sauce contains beef What can I substitute for it Lean Cuisine has many other frozen dinners that you may substitute for Lasagna with Meat Sauce Try to find one that contains the same calories with approximately 15 to 20 percent of the calories coming from fat Some of the Lean Cuisine dinners actually have too little fat for my nutritional requirements Q May I have dinner for lunch and lunch A for dinner Yes Q tend to get a headache when I drink A cold water Can I drink water without it being chilled Yes but you wont get the 123 calories or more thermogenic effect from warming the cold water to core body temperature Try a more gradual drinking of the cold water You may have been consuming it too quickly Q Is it possible to drink too much water A Certainly To do so however you d probably have to drink four or five times as much per day as I m recommendi
29. Program By Ellington Darden Ph D The followin g dietary program was created for use with your Bowflex X TREMES2 home gym by Dr Ellington Darden Please consult your physician or health care professional before beginning any fitness or dietary program Introduction to The Bowflex XTREME 2 Home Gyms Body Leanness Program This program is scientifically designed for maximum fat loss Before starting the exercise routine you must be familiar over six weeks It is important that you practice every aspect with your Bowflex XTREME 2 home gym You should of the plan to achieve optimum results experiment with finding the proper amount of resistance and speed to use during your workouts to remain in your target The program separates into three two week stages During fat burning heart rate zone each stage you will exercise control the number and quality of calories you consume and drink plenty of ice cold water Body Leanness Program Before beginning this program consult your physician or health care professional and show them this plan Only your physician or health care professional can determine if this course is appropriate for your particular age and condition If you choose to use this program you assume all risks known and unknown inherent to exercise and workout programs diet programs and physical changes or injuries that may result from the use of such programs You agree to hold Nautilus free from any and all
30. add 2 slices whole wheat bread 140 2 teaspoons Promise Ultra Vegetable Oil Spread 24 1 2 cup skim milk 45 Macaroni and Cheese Weight Watchers 260 1 2 cup skim milk 45 Noncaloric beverage Men add 2 slices whole wheat bread 140 2 teaspoons Promise Ultra Vegetable Oil Spread 24 1 2 cup skim milk 45 Broccoli amp Cheddar Cheese Sauce over Baked Potato Lean Cuisine Lunch Express 250 1 2 cup skim milk 45 Noncaloric beverage Men add 2 slices whole wheat bread 140 2 teaspoons Promise Ultra Vegetable Oil Spread 24 1 2 cup skim milk 45 Country Inn Roast Turkey Classic Healthy Choice 250 1 2 cup skim milk 45 Noncaloric beverage Men add 2 slices whole wheat bread 140 2 teaspoons Promise Ultra Vegetable Oil Spread 24 1 2 cup skim milk 45 Late Night Snack Men 200 calories for Weeks 1 amp 2 150 calories for Weeks 3 amp 4 100 calories for Weeks 5 amp 6 Women 150 calories for Weeks 1 amp 2 100 calories for Weeks 3 amp 4 50 calories for Weeks 5 amp 6 Mid Afternoon Snacks on Page 59 plus the following 1 2 cup low fat frozen yogurt 100 2 cups light microwave popcorn 100 Shopping List Shopping List Quantities for listed items will depend on your specific selections Review your choices and adjust the shopping list accordingly It may be helpful for you to photocopy this list each week before doing your shopping Staples Orange juice
31. amp 2 100 calories for Weeks 3 amp 4 50 calories for Weeks 5 amp 6 1 large banana 8 3 4 inches long 100 1 apple 3 inch diameter 100 1 2 cantaloupe 5 inch diameter 94 5 dried prunes 100 1 ounce 2 small 1 2 ounce boxes raisins 82 1 cup light nonfat flavored yogurt 100 Dinner 500 or 300 calories Men 500 calories Women 300 calories Choice of one of three meals Tuna Salad Dinner In a large bowl mix the following 1 6 ounce can chunk light tuna in water 180 1 tablespoon Hellmann s Light Reduced Calorie Mayonnaise 50 2 tablespoons sweet pickle relish 40 1 4 cup whole kernel corn canned no salt added 30 Noncaloric beverage Men add 1 2 cup sliced white potatoes canned 45 2 slices whole wheat bread 140 Steak Dinner 3 ounces lean sirloin broiled 176 1 2 cup sweet peas canned no salt added 60 1 2 cup beets canned 35 1 2 cup skim milk 45 Noncaloric beverage Men add 2 slices whole wheat bread 140 1 teaspoon Promise Ultra Vegetable Oil Spread 12 1 2 cup skim milk 45 Frozen Microwave Dinner Choose one of five recommended meals Glazed Chicken Dinner Lean Cuisine 230 1 2 cup skim milk 45 Noncaloric beverage Men add 2 slices whole wheat bread 140 2 teaspoons Promise Ultra Vegetable Oil Spread 24 1 2 cup skim milk 45 Lasagna with Meat Sauce Lean Cuisine 240 1 2 cup skim milk 45 Noncaloric beverage Men
32. and back to the start position BOWFLEX XTREME 2 Arm Exercises Hammer Triceps Extension FINISH Muscles worked Triceps Position Seated facing outward Accessory Hand Grips in Hammer Hold see Page 4 Pulleys Center Cross Bar Narrow Pulleys Leg Extension Removed Success Tips e Keep your upper arms motionless and your wrists straight e Keep your chest lifted and maintain spinal alignment keeping a very slight arch in your lower back Tighten the triceps throughout the exercise using controlled motion Keep your knees bent and feet on Standing Platform START Grasp one or both of the Hand Grips using the Hammer grip Keep your palms facing each other Draw arms up until elbows are pointing forward hands behind shoulders Keep your elbows in line with the cables throughout movement and your wrists straight ACTION Keeping your upper arms stationary straighten your elbows bringing your hands overhead palms facing each other Stop the motion before your elbows are completely straight and then reverse slowly returning to the start position without relaxing muscle tension Rope Pushdown Elbow Extension Muscles worked riceps Position Standing Facing Power Rod unit Accessory Hand Grips in Hammer Hold see Page 4 Pulleys Lat Cross Bar Leg Extension Removed Success Tips Keep your knees bent and feet on Standing Platform
33. and e You may position your thighs your chest a slight arch in your lower back Do not directly beneath the pulleys but e Forearms should stay in line with slouch lean back slightly from hips the direction of the cables e Slowly return to the start position without relaxing the tension in your shoulders Reverse Grip Pulldowns Shoulder Extension with elbow flexion Muscles worked FINISH Latissimus Dorsi Teres Major r s Rear Deltoids Biceps Position Seated Facing Power Rod unit Accessory Hand Grips Pulleys Lat Cross Bar Narrow Pulleys Leg Extension Removed START ACTION Success Tips Grasp the Hand Grips with an Initiate the movement by pulling Lift your chest keep your knees bent and underhand grip palms toward your shoulder blades downward your face Keep your palms and together drawing your feet on Standing Platform faci acing outward throughout the elbows down toward your hips Do not bend your neck forwards or exercise Hands should be a and then inward into your trunk backwards during oon comfortable distance apart e Shoulders should be fully P ch spine a ns pu and a e Sit arms extending upward depressed at end of movement D x nr ar A Mi ME muscles relaxed and ready e Forearms should stay in line with l e You may position your thighs the direction of the cables directly beneath the pulleys but e Slowly return to the start lean back slightly from hips position without rela
34. ar Single Arm Pushdown Triceps Extension Cross Triceps Extension Hammer Triceps Extension Rope Pushdowns Seated Biceps Curl Standing Biceps Curl Concentration Biceps Curl Hammer Biceps Curl Barbell Biceps Curl Reverse Barbell Biceps Curl Seated Hammer Biceps Curl Reverse Curl Triceps Kickback Hammer Triceps Kickback Arm Opposition Push pull Upper Body Opposition Push pull Wrist Extension Wrist Curl Resisted Dip Abdominal Exercises Seated resisted Abdominal Crunch Seated resisted Oblique Abdominal Crunch Trunk Rotation Leg Exercises Leg Extension Squat Calf Raise Single Leg Calf Raise Standing Hip Extension knee bent Standing Hip Extension knee extended Standing Hip Abduction Standing Hip Adduction Leg Kickback Hip Flexion Dead Lift Stiff Leg Dead Lift Fast Fat Loss Now By Ellington Darden Ph D Bowflex XTREME 2 Home Gym 6 Week Satisfaction Guarantee Home Gym Warranty Card Home Gym Warranty Exercise Log Muscle Chart 34 34 35 35 36 36 37 37 38 38 39 39 40 40 41 41 42 42 43 43 44 44 45 46 46 47 48 48 49 49 50 50 51 51 52 52 53 53 55 64 65 67 68 69 Get To Know Your Machine CONGRATULATIONS on your commitment to fitness With the Bowflex Xtreme 2 Home Gym as your exercise partner you have the means to exceed all of your physical fitness strength and health expectations Bowflex s innovative design exceptio
35. arms extending upward muscles relaxed and ready You may position your thighs directly beneath the pulleys but lean back slightly from hips FINISH i ACTION Initiate the movement by pulling your shoulder blades downward and together drawing your elbows down toward your hips and then inward into your trunk The Lat Pulldown Bar may not touch your chest Forearms should stay in line with the direction of the cables Slowly return to the start position without relaxing the tension in your shoulders BOWFLEX XTREME 22 Back Exercises Narrow Lat Pulldowns with Hand Grips Shoulder Extension with elbow flexion Muscles worked R Latissimus Dorsi Teres Major j i Rear Deltoids Biceps f 1 NEM Position NW Seated Facing Power Rod unit Accessory ES Hand Grips Pulleys rai Lat Cross Bar Narrow Pulleys Leg Extension at Removed START ACTION Success Tips Grasp the Hand Grips in both Initiate the movement by pulling eer hest k k b J hands as if they are one larger your shoulder blades downward itt your chest keep your knees bent an Grip Keep your palms facing and together drawing your feet on Standing Platform each other throughout exercise elbows down toward your hips Do not bend your neck forwards or e Sit arms extending upward and then inward into your trunk backwards during oon muscles relaxed and ready e The Hand Grips may not touch e Keep your spine aligned abs tight
36. ded e ee a SSS Ee Bowflex XTREMEs2 Home Gym ees Br fare 6 Week Satisfaction Guarantee SER We want you to know that the Bowflex XTREME 2 home gym is a superior product Your m satisfaction is guaranteed Eese If for any reason you are not 100 satisfied with your Bowflex XTREME 2 home gym please E SS follow the instructions below to return your merchandise and receive a refund of the purchase oe m5 price less shipping and handling d 1 Call a Nautilus Representative at 1 800 628 8458 for a Return Authorization Number Return i E Authorization will be granted if a You purchased your Bowflex XTREME 2 home gym directly from Nautilus and ta b You are calling within 6 weeks of the delivery date of your merchandise E 1 Returns should be shipped to 16400 SE Nautilus Drive Vancouver WA 98683 s gi A n Y 250 F F P 2 All returned merchandise must be properly packaged in the original boxes and in good arate condition NOTE You are responsible for return shipping and for any damage or loss to a E merchandise that occurs during return shipment We highly recommend that you insure E your shipment ates a 3 Please mark all boxes clearly with ae Return Authorization Number z A Your Name Ix Your Address a Your Phone Number cm Boxes without this information clearly marked on the outside may be refused ae 4 Please make copies of your original invoic
37. e back of your head e Maintain good spinal alignment and bend forward slightly from the hip e Do not swing your arms upward or move your trunk during this exercise Lift your chest keep your knees bent and feet on Standing Platform FINISH ACTION e Raise your arms directly out to the sides nearly to shoulder level START e Grasp the Hand Grips palms facing each other e Keep the side of your arm elbow facing out and up throughout the movement e Let your arms hang at your sides directly in line with the cables e Keep your chest lifted and a slight arch in your lower back e With controlled movement slowly return to the start position Seated Forearm Lateral Shoulder Raise Elbows stabilized Muscles worked Middle Deltoids Upper Trapezius Supraspinatus Position Seated facing outward Accessory Hand Grips Pulleys Squat Pulley Frame Narrow Pulleys Leg Extension Removed Success Tips e Raise your chest and keep your shoulder blades pinched together e Elevate your shoulders slightly toward the back of your head e Maintain good spinal alignment and bend forward slightly from the hip e Do not swing your arms upward or move your trunk during this exercise Lift your chest keep your knees bent and feet on Standing Pon START ZERP FINISH EFP ACTION e Open the Hand Grip webbing e Raise your arms directly out START and slide the Grips over your to the sides
38. e and put one in each box of merchandise Nautilus must receive your shipment within two weeks from the date the Nautilus Representative issued zc you your Return Authorization Number rm Refunds may be denied or delayed if these instructions are not completely followed 2 This Bowflex Satisfaction Guarantee applies only to merchandise purchased by consumers directly E a from Nautilus Health and Fitness Group This guarantee does not apply to sales made by dealers es or distributors os Bowflex XTREME 2 Bowflex and the Bowflex logo are trademarks of Nautilus Inc z ste aces ka 2004 The Nautilus Group Inc 16400 SE Nautilus Drive Vancouver WA 98683 iE sees ioe oe a i JB E s t MT uen a rs ee x m mto ag ar tad w ws mi Ww a nde bat dum m PL a AP iE ag p T Myc o dest x Hit je I T D 11 2 ets F E U pel EA Eu i iy a aA k j IIT i 2 LANE Y EJ b LL S f i Clue T EO p EI HE 1 1 HI E ATIII E d BELLI Dy T i TELE I nT7 E J rer CI a a aaa rod ites w WW ow vele Y X Row each OX y ara a ule KW X Ww Seer KE WoW vy www vo wow ADM Ww y W eret WoW ow ete T LEE CS Bowflexe XTREME 2 Home Gym Warranty Registration Card IMPORTANT MAIL WITHIN 30 DAYS OF PURCHASE PLEASE PRINT CLEARLY THANKYOU IMr 2 L Mrs 3 L1 Ms 4 0 Miss Customer ID from Invoice
39. e hips only do not bend from waist START e Open the webbing on the Hand Grips and slide them over your forearms tightening near your elbows e Bend your knees comfortably arms crossed in front of chest Pull the Hand Grips tightly into your chest Pinch shoulder blades together and lean forward from the hips at least 45 letting the tension out of the Cables ACTION e Keeping your chest lifted move your entire torso upwards into a straight standing position by pivoting at the hips e Slowly return to the start position without slouching or changing spinal alignment BOWFLEX XTREME 22 Back Exercises Bent Rear Delt Row Muscles worked Latissimus Dorsi Teres Major Rear Deltoids Biceps Position Standing facing Power Rod unit Accessory Hand Grips Pulleys Squat Pulley Frame Leg Extension Removed START ACTION e Pivot forward from your hips e Initiate movement by pulling Success Tips knees bent spinal muscles tight your elbows back as you bring Lift your chest keep your knees bent and e Grasp the Hand Grips palms the Hand Grips upward to a feet on Standing Platform facing backward Keep hands point below your chest Keep e Do not bend your neck forwards or shoulder width apart hands shoulder width apart backwards during motion e Let your arms hang in the e Slowly return to start position e Keep your spine aligned abs tight and direction of the pulleys do not keeping your kn
40. e muscle fibers which depend on oxygen for energy To develop muscle endurance use low resistance and high repetitions about 15 20 repetitions in each set three sets to each exercise working the muscle only to fatigue Muscle Power is the combination of strength and speed of the muscular contraction This is often misinterpreted as a being directly associated with certain skill or sport and or b meaning that you must move fast Load is actually a more important factor than speed when attempting to improve power When training to achieve muscular power pick a resistance that fatigues you in the 3 5 repetition range When performing these reps it is more important to think of contracting the muscles faster rather than attempting to move faster Performing sport simulation exercises usually results in a deterioration of the motor pattern or skill The biomechanically sound method of improving power in your sport is to train for power using the correct joint movements as described in this manual Then practice the skill associated with your sport learning to apply this newly achieved power Body Composition is the ratio of fat weight fat to lean weight muscles bones and tissue As you age the ratio shifts The fat weight increases and the lean weight decreases Training for muscle strength will generally increase muscle size and aerobic conditioning will help burn extra calories Performing these two forms of exercise eithe
41. eck and head still e Slowly reverse the motion back e Keep abdominals tight and maintain good spinal alignment e Do not bend your neck or slouch during this exercise i OH to the start position keeping cage a DE eed your upper trapezius muscles e For variation try this exercise bent tight throughout the motion forward slightly from the hips BOWFLEX XTREME 2 Muscles worked M Serratus Anteriors iH a Position ul Seated facing outward Accessory Hand Grips Pulleys Center Cross Bar Narrow Pulleys Leg Extension Removed Success Tips Lift your chest keep your knees bent and feet on Standing Platform You may wish to lean your head against the Seat Back Pad e Keep your spine aligned and a slight arch in your lower back e Maintain a 90 angle between upper arms and torso throughout exercise e Do not slouch forward or use your arm muscles to assist this motion Keep this motion only in the shoulder blades Shoulder Exercises Scapular Protraction elbows stabilized START Reach behind your body grasp the Hand Grips and straighten your arms in front of you at a 90 angle from torso Keep your arms in line with the cables palms facing down and wrists straight FINISH ACTION Keeping your arms straight and in line with the cables slowly move your shoulder blades forward away from the Seat Back Pad Slowly bring your hands together using only your should
42. ed in a Commercial Environment e No Time Limit Warranty on Power Rod units This warranty covers all defects in material or workmanship of the Bowflex XTREMES2 home gym Warranties do not cover commercial or institutional use or misuse and abuse by the consumer To make this warranty effective you must completely fill out the Bowflex XTREME 2 home gym Warranty Registration Card within 30 days of purchase and return it to the address on the Warranty Registration Card Warranty Does Not Cover A Bowflex XTREME 2 home gym purchased for commercial or institutional use Damage due to use by persons who weigh more than 300 pounds Damage due to abuse accident failure to follow instructions or warnings in the Owner s Manual misuse mishandling accident or Acts of God such as floods tornadoes power surges etc Damage due to normal wear and tear What Nautilus Will Do During your Warranty Coverage Period Nautilus will repair any Bowflex XTREME 2 that proves to be defective in materials or workmanship In the event repair is not possible The Nautilus Group Inc will either replace your Bowflex or refund your purchase price less shipping and handling Nautilus reserves the right to substitute material of equal or better quality if identical materials are not available at the time of service under this Warranty The replacement of the product under the terms of the Warranty in no way extends the Warranty peri
43. ees bent and a slight arch in your lower back Do not lock your elbows your back flat slouch Crossover Bent Rear Delt Row Muscles worked Q FINISH Anterior and Middle Deltoids ae Position Un VG Standing facing Power Rod unit Ir I I Accessory d Hand Grips Pulleys Squat Pulley Frame Leg Extension Removed Success Tips START ACTION pu c chase eco sour ences beneand e Pivot forward from your hips e Initiate movement by pulling ics oe B ding P form bent spinal gri tight d c id s e Cross your arms reach down j i gt Vien your neck forwards or and ne the Hand Grips right cross them over your chest amet un TONON l Grip in left hand and vice versa Keep your crossed hands e Keep your spine aligned abs tight and palms facing backward Keep shoulder width apart d arch in your lower back Do not hands shoulder width apart e Slowly return to start position eR e Let your arms hang in the keeping your knees bent and e Keep the lats tightened throughout the direction of the pulleys do not your back flat entire motion lock elbow BOWFLEX XTREME 2 Back Exercises Seated Wide Lat Pulldowns Shoulder Adduction with elbow flexion Muscles worked Latissimus Dorsi Teres Major Rear Deltoids Position Seated Facing Power Rod unit Accessory Lat Pulldown Bar Pulleys Lat Cross Bars Leg Extension Removed Success Tips Lift your chest keep your knees bent and feet on Standi
44. elbows at your elbows at your sides and your wrists arms and elbows by your sides sides and your upper arms straight elbows loose Forearms should completely still e Keep your trunk muscles tight and be at a 90 angle to upper arms e Slowly reverse the curling motion maintain a slight arch in lower back and bring your arms back to start e Do not rock your upper body while position bending your elbow Reverse Curl Elbow Flexion in pronation Muscles worked zi FINISH Brachialis Brachioradialis Biceps peek C v9 Position vU MS Standing facing outward il Accessory g Hand Grips Pulleys Squat Pulley Frame Leg Extension Removed START ACTION Success Tips l e Reach down and grasp the Hand e Keeping your palms facing down Keep your knees slightly bent and feet on Grips palms facing backward use your forearms to slowly bend Standing Platform Straighten keeping your upper your elbows curling the Hand Keep your upper body motionless arms and elbows by your Grips forward then upward and elbows at your sides and your wrists sides elbows loose Bend your in towards your shoulders straight elbows until your forearms are e Keep your elbows at your e Keep your trunk muscles tight and between 45 90 angles with sides and your upper arms maintain a slight arch in lower back your upper arms completely still e Slowly reverse the curling motion and bring your arms back to the start position
45. ep abdominals tight and maintain good spinal alignment START e Grasp Hand Grips palms facing away from the Power Rod unit e Raise the Hand Grips to shoulder level keeping your palms facing forward ACTION Straighten your arms slowly over your head focusing on moving your elbows up and inward toward your ears Slowly return to the start position keeping tension in your front shoulder muscles Front Shoulder Raise Shoulder Flexion elbow stabilized Muscles worked Front and Middle Deltoids Position Standing facing outward Accessory Hand Grips Pulleys Squat Pulley Frame Wide Pulleys Leg Extension Removed Success Tips e Keep abdominals tight and maintain good spinal alignment Lift your chest keep your knees bent and feet on Standing Platform e Do not increase the arch in your lower back as you raise your arms You may wish to lean your lower back against the Seat Back Pad START Grasp the Hand Grips palms facing back toward the Power Rod unit arms straight at your sides FINISH ACTION Keeping your arms straight move them forward leading with your forearms until arms are extended in front of you at shoulder height Arms may be moved alternately or together Slowly return to the start position with your upper arms next to your torso BOWFLEX XTREME 2 Shoulder Fxercises Shoulder Extension elbows stabilized Muscles worked a
46. er muscles Slowly return to the start position keeping tension in your shoulder blades Movement is very subtle and occurs only in shoulder blades Scapular Depression Muscles worked Pu Lower Trapezius NP f Position t Seated facing outward Accessory iin Hand Grips Pulleys Front Lat Cross Bar Wide Pulleys Leg Extension Removed Success Tips e Do not lose spinal alignment keep your chest lifted and head against the Seat Back Pad Lift your chest keep your knees bent and feet on Standing Platform START Grasp the Hand Grips and raise your arms above your head palms facing outward arms nearly straight Tighten your trunk muscles to stabilize your spine while maintaining a slight arch in your lower back FINISH V ACTION Keeping your arms straight slide your shoulder blades downward toward your hips When your shoulder blades have fully depressed slowly return to the start position Movement is very subtle and occurs only in shoulder blades BOWFLEX XTREME 2 Shoulder Exercises Lateral Shoulder Raise Shoulder Abduction elbows stabilized Muscles worked Middle Deltoids Supraspinatus Upper Trapezius Position Standing facing outward Accessory Hand Grips Pulleys Squat Pulley Frame Standard Pulleys Leg Extension Removed Success Tips e You may need to use the Squat Straps for this exercise e Elevate your shoulders slightly toward th
47. es of the seat to returning to the start position stabilize yourself without relaxing your quads Muscles worked All Leg Muscles Gluteus Maximus Position Standing facing outward Accessory Squat Bar with Straps Pulleys Squat Pulley Frame Leg Extension Removed START ACTION e Stand with your feet about e Slowly rise to a standing position Success Tips shoulder width apart uc your knees slightly bent e Keep your chest lifted spine aligned abs Squat down and place the Squat Do not lock your knees tight and a slight arch in your lower back Bar across your shoulders e Slowly return to the start e Bend at the hips do not use your waist adjust the straps to make sure position without relaxing or lower back you have resistance from the your quadriceps e Keep your abs tightened throughout start of the movement e Do not allow your knees to motion and knees pointed forward exceed a 90 angle Never step off of Standing Platform using Power Rod resistance BOWFLEX XTREME 2 Leg Exercises Calf Raise Ankle Plantarflexion knee stabilized FINISH ee Muscles worked Gastrocnemius Soleus Position Standing facing Power Rod unit Accessory Hand Grips Pulleys Squat Pulley Platform Standard Pulley Leg Extension Removed Success Tips Keep your knees slightly bent and toes balls of feet on Standing Platform e Do not lose contact between the balls of your feet and t
48. feeling full and satisfied between meals Third ice cold water requires calories to warm it to core body temperature In fact 1 gallon of ice cold water generates 123 calories of heat energy You ll be drinking from 1 to 1 5 8 gallons of water each day on the following superhydration schedule Week 1 drink 4 0 32 oz bottles of ice cold water per day Week 2 drink 4 5 32 oz bottles of ice cold water per day Week 3 drink 5 0 32 oz bottles of ice cold water per day Week 4 drink 5 5 32 oz bottles of ice cold water per day Week 5 drink 6 0 32 oz bottles of ice cold water per day Week 6 drink 6 5 32 oz bottles of ice cold water per day Dont be surprised if you have to make more than a dozen trips to the restroom especially during the first week of the program Remember your body is an adaptive system and it will soon accommodate the increased water consumption NOTE Although it is doubtful that you could ever drink too much water a few ailments can be negatively affected by large amounts of fluid For example anyone with a kidney disorder or anyone who takes diuretics should consult a physician or health care professional before going on the recommended water drinking schedule If you have any doubts about the recommendations play it safe and check with your physician or health care professional The Eating Plan The menus in the BowflexeXTREME 2 home gym eating plan are de
49. fore moving on to the next one Rest 30 to 45 seconds between sets Move slowly on each rep Use a pace that would allow you to stop the movement instantly at any point in the rep Count three seconds up and three seconds down and work to fatigue during each set Exercise Chest Bench Press Back Seated Lat Rows Shoulders Crossover Rear Delt Rows Arms Biceps Curl Triceps Pushdown Legs Leg Extension Leg Curl Trunk Standing Low Back Extension Seated Abdominal Crunch ADVANCED GENERAL CONDITIONING FREQUENCY 4 DAYS PER WEEK M I Ih F TIME ABOUT 35 45 MINUTES When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results or have become just plain bored it is time to change your program You can increase your training with this split system routine that works opposing muscle groups on different days To do this you ll increase your resistance when you can perform 12 reps perfectly and you ll increase your volume by performing more sets and more exercises Move slowly on each rep Use a pace that would allow you to stop the movement instantly at any point in the rep Count three seconds up and three seconds down and work to fatigue during each set Day 1 amp 3 Exercise Chest Bench Press Shoulders Seated Shoulder Press Arms Triceps Pushdown Biceps Curl Legs Leg Extension Leg Curl Day 2 amp 4 Exercise Back Seated Lat Rows Seated Lat Pulldowns Shoulders Crossover Rear
50. full workout routine Center Cross Bar LatTower Leg Extension Squat Rowing Position Used when Used for exercises Used for leg exercises Used for the Squat Used exclusively for performing exercises like Pulldowns and Dead Lift Bent Rowing to strengthen like a Bench Press or Pushdowns Rows etc the back Chest Fly Maintenance amp Care Of Your Bowflex Xtreme 2 Home Gym Your Bowflex Xtreme 2 home gym requires very little maintenance To keep your Bowflex Xtreme 2 home gym in top condition check all fasteners before each workout and tighten as needed Clean the seat with a non abrasive cleaner after each use This will keep it looking new Any non abrasive household cleaner or soap works well Many automotive interior cleaners make surfaces too slick and should not be used If you have any questions regarding maintenance please call a Nautilus Representative at 1 800 628 8485 Hand Grip The Hand Grips fit snugly around your ankle instep or wrist Attach the pulley cable clips to the D Rings on the Hand Grips to attach them to the cables Standard Grip Grasp the handle and cuff together to form a grip without inserting your hand through the cuff portion Most of the exercises you perform utilize this grip The Standard Grip also is used for Hammer Grip exercises when you need to hold the hand grip vertically for greater wrist support Hand Cuff Grip Slip your hand through the cuff portion of the Hand Gr
51. he Standing Platform e Keep your chest lifted spine aligned abs tight and slight arch in your lower back Do not lift your hips or excessively arch your back e Do not change hip or knee position ONLY ankle motion should be used START e Stand with your toes on the Standing Platform heels hanging over the edge e Use the Hand Grips in both hands as resistance and as a balance stabilizer ACTION e Slowly press the balls of your feet into the Standing Platform and lift your heels upward e Then maintaining tension slowly return to the start position Single Leg Calf Raise Ankle Plantarflexion knee stabilized Muscles worked Gastrocnemius Soleus Position Standing facing Power Rod unit Accessory Hand Grips Pulleys Squat Pulley Platform Standard Pulley Leg Extension Removed Success Tips e Do not lose contact with the balls of your foot and the Standing Platform during motion e Keep your chest lifted spine aligned abs tight and a slight arch in your lower back Do not lift your hips or excessively arch your back e Do not change hip or knee position ONLY ankle motion should be used START e Stand on one foot with your toes balls of feet on the Standing Platform heels hanging over the edge e Use the Hand Grips in both hands as resistance and as a balance stabilizer e Keep the unused leg out of the way do not use it to build momentum FINISH v
52. id Position Seated facing outward Accessory Hand Grips Pulleys Center Cross Bar Wide Position Leg Extension Removed Success Tips e Maintain a 60 90 angle between upper arms and torso during exercise Keep chest muscles tightened Limit and control your range of motion Keep knees bent feet on Platform head back against Seat Back Pad To improve your pectoralis involvement pinch your shoulder blades together throughout movement START Grasp Hand Grips in both hands Open your arms into a wide embrace position elbows slightly bent Press your forearms downward At full extension hands should be level with your hips palms facing forward Do not lock your elbows Raise chest pinch shoulder blades together and maintain a slight comfortable arch in your lower back FINISH ACTION Slowly press your arms forward and downward straightening arms and moving your hands together Hands should be 5 6 lower than standard Chest Fly Finish position Rotate your wrists and forearms upward Return to start position slowly bringing your arms in front of you just below chest level Incline Chest Fly Shoulder Horizontal Adduction elbow stabilized Muscles worked Pectoralis Major Anterior Deltoid Position Seated facing outward Accessory Hand Grips Pulleys Center Cross Bar Wide Pulleys Leg Extension Removed Success Tips e Maintain a 60 90 angle be
53. inst the Seat Back Pad START e Grasp one or both Hand Grips keeping your arms at your sides forearms near your thighs e Keep your spine aligned throughout motion ACTION Curl your forearms toward the upper arms keeping upper arms completely still Keeping the motion fluid slowly return to the start position without relaxing your biceps Standing Biceps Curl Elbow Flexion in supination Muscles worked Biceps Position Standing facing outward Accessory Hand Grips Pulleys Squat Pulley Frame Leg Extension Removed Success Tips Keep your knees bent and feet on Standing Platform e Keep your chest lifted abs tight and a very slight arch in your lower back e Keep your elbows at your sides and your wrists straight START e Reach down and grasp the Hand Grips palms facing forward e Straighten keeping your arms by your sides elbows loose FINISH v ACTION Keeping your upper arms stationary and your elbows at your sides slowly curl the Hand Grips forward then upward and in towards your shoulders Slowly reverse the arcing motion bringing your hands back to the start position BOWFLEX XTREME 2 Arm Exercises Concentration Biceps Curl Flexion in supination FINISH v Muscles worked Biceps Position Standing facing right or left Accessory Hand Grips Pulleys Squat Pulley Frame Leg Extension Removed Success Tips Keep your knees ben
54. ip so that the foam pad rests on the back of your hand Then grasp the remainder of the grip that is sitting in your palm This method of gripping is great for exercises like front shoulder raises or any exercise where your palm is facing down Ankle Cuff Grip The cuff opening can be enlarged to accommodate the ankle Insert your hand in the cuff and slide it away from the handle Insert your foot or ankle through the grip and then tighten by sliding the handle back toward the cuff Arch Cuff Grip The cuff opening can also fit securely over the arch of your foot For this grip insert your foot through the cuff until it is around the arch of your instep and tighten the cuff around your heel to secure the grip Shoulder Grip Spread open the cuff and slide the grip up your arm tightening the grip around your shoulder by pulling the handle toward the cuff Lat Cross Bar The Lat Cross Bar enhance exercises that work back shoulders and triceps muscles Safety Before using the the Lat Cross Bar make sure that all fasteners are in place and tightened Make sure that the Lat Tower cables are securely fastened to the regular Bowflex cables and the Lat Pulldown Bar Squat Bar or Hand Grips Always use the Lat Pulldown Bar holders to support the Lat Pulldown Bar or remove the bar when not in use Do not hang from or attempt to perform chin ups from the Front Lat Cross Bar Never pull on the Lat Pulldown Bar unless the
55. is questionnaire Your answers are important to us Please check here Dif you would prefer not to obtain information on new and interesting opportunities from other exciting companies 2004 The Nautilus Group Inc 16400 SE Nautilus Drive Vancouver WA 98683 Bowflex Nautilus and the Bowflex and Nautilus logos are registered trademarks of Nautilus Inc 11673 BX2 03 2004 What Is Covered Nautilus warrants to the original purchaser of the Bowflex XTREME 2 home gym that the Bowflex XTREME 2 home gym is free from defects in materials or workmanship with the exceptions stated below This warranty is not transferable or applicable to any person other than the original purchaser and is only applicable for products sold and used in the United States or Canada Tampering with the unit will void the warranty Bowflex XTREME 2 Home Gym 7 years on machine No Time Limit Warranty on Power Rod units Warranties Do Not Cover A Bowflex XTREME 2 home gym purchased for commercial or institutional use Damage due to use by persons who weigh more than 300 pounds Damage due to abuse accident failure to follow instructions or warnings in the Owner s Manual misuse mishandling accident or Acts of God such as floods or power surges Damage due to normal wear and tear What Nautilus Will Do During your Warranty Coverage Period Nautilus will repair any Bowflex XTREME 2 home gym that proves to be defective in materials or
56. ise routine is the cool down Gradually reduce the level of exercise intensity so that blood does not accumulate in one muscle group but continues to circulate at a decreasing rate Remember to gradually move yourself into a relaxed state Breathing The most important part of breathing during exercise is quite simply that you do it Breathing in or out during the actual performance is not dependent upon the direction of air flow relative to exertion It is in fact a mechanical process that changes the position of your spine as your rib cage moves Here are some tips for breathing 1 Be cautious when you are concentrating or exerting effort This is when you will probably hold your breath DO NOT hold your breath Do not exaggerate breathing Depth of inhalation and exhalation should be natural for the situation 2 Allow breathing to occur naturally dont force it The Workouts 20 MINUTE BETTER BODY WORKOUT FREQUENCY 3 DAYS PER WEEK M W F TIME ABOUT 20 MINUTES Start by performing one set of each exercise Warm up with a light resistance that you can perform easily for 5 10 reps without fatiguing Focus on practicing and learning your technique before increasing the resistance Then move to a more challenging resistance that you can perform no less than 10 reps and no more than 15 reps without your form deteriorating As you become stronger you can advance to two sets for each exercise Complete all sets of each exercise be
57. nal resistance and quality is unmatched by any other single piece of home fitness equipment available You will not believe the amazing results your body will get with the Bowflex Xtreme 2 home gym In this Owner s Manual you ll find powerful body building exercises leanness enhancing workouts and a Fast Fat Loss eating program customized to give you extreme results Please take your time to read through the entire manual before attempting to use your Bowflex Xtreme 2 home gym You should understand how to properly set up and perform each exercise before you do so using Power Rod Resistance With all of the fitness choices available today finding the best workout equipment for your needs can be confusing Everyone at Nautilus would like to congratulate you and thank you for selecting the Bowflex Xtreme 2 home gym Bowflex is the best home fitness product available and you re just about to prove it to yourself Again thank you for choosing Bowflex The BOWFLEX Xtreme 2 Home Gym TEJ Pulley Upper Lat Tower Power Rod Units Rod Hook Hand Grip PR Seat Rod Box _ Cable amp Lower Pulley Squat Station SWE EL LLL 50 Lat Pulldown Bar Cable Storage Rod Caps Center Cross Bar Seat Back Pad Leg Attachment Base Frame e Platform How to Use Your Machine Power Rod Resistance Power Rod units are made from a special c
58. nal round of the same circuit Once you reach three rounds of Circuit 1 add one round of Circuit 2 Add additional rounds of Circuit 2 as your fitness level increases Repeat process with Circuit 3 Do not let your heart rate exceed 220 minus your resting heart rate Perform each rep of each exercise slowly and with perfect technique Count three seconds up and three seconds down Circuit 1 Exercise Bench Press Squat Seated Lat Row Leg Curl Seated Abdominal Crunch Circuit 2 Exercise Shoulders Seated Shoulder Press Legs Leg Extensions Back Seated Lat Pulldowns Trunk Standing Low Back Extension Arms Biceps Curl Circuit 3 Exercise Shoulders Crossover Rear Delt Rows Arms riceps Pushdown Legs Leg Curl Trunk Seated Oblique Crunch TRUE AEROBIC CIRCUIT TRAINING FREQUENCY 2 3 TIMES PER WEEK TIME ABOUT 20 60 MINUTES Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick challenging routine By returning to an aerobic exercise between each set you are increasing your aerobic capacity endurance and burning fat as energy The idea is to move quickly from exercise to exercise taking only as much rest between sets as it takes to set up the next exercise less than 20 seconds One circuit equals one set of each exercise Initially start with completing one round of Circuit 1 Then add an additional round of the same circuit Once you reach three rounds of Circuit 1 add
59. ng There are a few ailments that can be negatively affected by large amounts of fluid If you feel you have a problem check with your doctor before starting the program Q Is bottled water better than tap water A Research shows that bottled water is not always higher quality water than tap water The decision to drink bottled water or not is usually one of taste If you dislike the taste of your tap water then drink your favorite bottled water But first you might want to try a twist of lemon or lime added to the water from your tap Some people say it makes a significant difference in the taste Q I m a middle aged woman who gets black and blue A marks on my legs when I diet Am I doing anything wrong I doubt you are doing anything wrong Such black and blue marks are usually the result of an increased level of estrogen circulating in your body which weakens the walls of the capillaries and causes them to break under the slightest pressure When this happens blood escapes and a bruise occurs Estrogen is broken down in the liver and so is fat When you are dieting your liver breaks down the fat leaving a lot more estrogen in the bloodstream It may be helpful to supplement your diet with a little extra vitamin C each day to help toughen the walls of the capillaries Q I m a 40 year old woman with a teenage son and daughter My husband and I both want to lose 10 pounds and the children would also like to lose
60. ng Platform e Do not bend your neck forwards or backwards during motion e Keep your spine aligned abs tight and a slight arch in your lower back Do not slouch e If you cant complete motion with hands wide bring your hands closer together START Grasp the Lat Pulldown Bar at a comfortable wide grip then sit with your arms extending upward You may position your thighs directly beneath the pulleys but lean back slightly from hips FINISH ACTION Initiate the movement by pulling your shoulder blades downward and together drawing your elbows down toward your hips and then inward into your trunk The Lat Pulldown Bar may not touch your chest Forearms should stay in line with the direction of the cables Slowly return to the start position without relaxing the tension in your shoulders Seated Narrow Lat Pulldowns with Lat Bar Shoulder Extension with elbow flexion Muscles worked Latissimus Dorsi Teres Major Rear Deltoids Biceps Position Seated Facing Power Rod unit Accessory Lat Pulldown Bar Pulleys Lat Cross Bar Leg Extension Removed Success Tips Lift your chest keep your knees bent and feet on Standing Platform e Do not bend your neck forwards or backwards during motion e Keep your spine aligned abs tight and a slight arch in your lower back Do not slouch START Grasp the Lat Pulldown Bar keeping your hands next to each other and then sit with your
61. normal neck posture e Tighten your abs through the entire exercise rest only at the end of each set Move slowly to eliminate momentum e Allow exhalation up and inhalation down without exaggerating breathing START Cross one arm over the opposite shoulder grasp a Hand Grip and rest the hand on your shoulder or chest palm facing down Lower back can start out flat or in a normal arch knees and hips are bent and feet should be flat on the Standing Platform FINISH ACTION Tighten your abs on the side with the active arm focusing on the side of your ribs to the front of your pelvis on that side Slowly move diagonally rotating torso away from the side holding the Hand Grip ribs turned toward the front of your pelvis Crunch as deeply as you can keeping lower back on bench Slowly reverse to the start position without resting BOWFLEX XTREME 2 Abdominal Exercises FINISH Muscles worked Rectus Abdominus Obliques Serratus Anterior Position Standing facing right or left Accessory Hand Grips Pulleys Center Cross Bar Narrow Pulleys Leg Extension Removed Success Tips Keep your knees slightly bent and feet on Standing Platform e This exercise must be performed correctly failure to do so could result in injury Use only low weight Rods e Keep all motion in your torso e Move only as far as your muscles will take you do not use momentum to increase your range of mo
62. not bend your torso forward start position e Do not use your arm muscles for this movement BOWFLEX XTREME 2 Back Exercises Good Morning FINISH EET im u Muscles worked Latissimus Dorsi Teres Major Rear Deltoids Position Standing facing outward Accessory Squat Bar Pulleys Squat Pulley Frame Leg Extension Removed Success Tips e Keep your chest lifted spine aligned abs tight and your back flat with no arch Lift with your legs not lower back or arms Use a light resistance for this movement Lift your head keep your knees bent and feet on Standing Boos START e Grasp the Squat Bar with your palms facing downward e Keep your legs bent slightly e Bend over approximately 90 from your hips not your waist Tr ACTION Initiate the movement by pushing your hips forward e Slowly move your trunk until you are in the standing position Back should be tightened when reaching upright position e Slowly return to the start position without relaxing tension in your legs Muscles worked Lower Trapezius Erector Spinae Gluteus Maximus Position Standing facing outward Accessory Hand Grips Pulleys Squat Pulley Frame Leg Extension Removed Success Tips Lift your chest keep your knees bent and feet on Standing Platform Pinch shoulder blades together e Keep your spine aligned abs tight and a slight arch in your lower back e Move from th
63. not lift your hips there is some tension in the e Keeping the leg still slowly move or excessively arch your back cables at the start of this exercise it back into the start position e You may use your hand on the Seat Back Pad or Center Cross Bar to stabilize movement e Keep your spine straight and your hips level do not raise hips during motion e Use only a small range of motion BOWFLEX XTREME 2 Leg Exercises Leg Kickback Hip and Knee Extension Muscles worked Piriformus Gluteus Maximus FINISH Position Standing facing Power Rod unit Accessory Hand Grip on Arch of Foot see Page 4 Pulleys Squat Pulley Frame Standard Pulleys Leg Extension Removed success Tips START ACTION i ub centi yee m ie e Secure a Hand Grip to the arch e Slowly push the attached leg mi PI PE of one foot Keep this leg bent outward away from the Power anding Platform ly 90 ee ee chine hele e Keep your spine straight and your P Pose y h f h b pee id Ro fees d ies d e Stand far enough from the Power MLSS PHS yo n im c cee youre Rod unit that there is tension perfectly still 5 l in the cable at the start of the e Slowly move it back into the start e Use only a small range of motion precise position e Keep your hips motionless throughout Do not lock your this exercise supporting knee e Hold onto the Seat Back Pad or Center Cross Bar for added stability Hip Flexion Knee Flexion Muscles wo
64. nt of overall fitness and health 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 seve
65. nt of you Allowing your arms to bend e Maintain a 90 angle between your upper and grasp the Hand Grips right as you go move your elbows arms and torso during motion Grip in left hand and vice versa outward and backward until e Keep knees bent and feet braced against palms facing toward the floor elbows are parallel with your the Standing Platform e Brace your heels against the end shoulders Do not bend your torso forward of the Standing Platform e Keep your forearms pointing in e Keep shoulder blades pinched together e Lean back slightly and the direction of the cables and maintain good spinal alignment straighten your arms e Slowly return to the start Raise your arms until they position Do not relax the tension are in front of your body at in your shoulder muscles approximately a 90 angle to your torso Scapular Retraction Muscles worked A FINISH Middle Trapezius Rhomboids RA TAI Position elite Seated on the floor facing machine P Accessory Hand Grips Pulleys Squat Pulley Frame Leg Extension Removed Success Tips START ACTION D inal ali k e Grasp the Hand Grips palms e Keeping your arms straight pd i SPIOScOHODDIGHE a facing each other slowly pinch your shoulder OMNCM l b Bee T aoa e Brace your heels against the end blades together e AERD SNCS DENTAN IEEE DIACONUS of the Standing Platform e When shoulder blades are fully the Standing Platform retracted slowly return to the e Do
66. od Service Support Call to speak with a Nautilus Representative at 1 800 269 3539 You may need to return the defective part at your expense to the address given you by the Nautilus Representative Always include an explanation of the problem with service shipments Adequate protective packaging of the defective parts or unit and cost of shipping to the above address are your responsibility The repaired part or unit will be returned to you at the company s expense How State Law Applies This warranty gives you specific legal rights and you may also have other rights which vary from state to state Exercise Lo Please feel free to make copies of this chart to continue your exercise log EXERCISE DATE DATE es 10 9 120 130 US DATE DATE Bench Press Resistance Resistance Sets Resistance Sets Resistance Sets Resistance Resistance Resistance Sets Resistance i A e T UTE TE UTE TT UTES TT JETT TT TEST Hn EA LE HUE Resistance Sets Resistance Sets Resistance Sets Resistance Sets Resistance Muscle Chart Trapezius Upper Middle Lower Sternocleidomastoid Pectoralis Major Front Deltoid Middle Deltoid Serratus Anterior Rear Deltoid Infraspinatus Biceps Rectus Abdominus Brachialis a Flexor Digitorum Triceps External Superficials Obliques Latissimus Dorsi Brachioradialis Pronator Teres Flexor Carpi
67. oking the Power Rod unit to the cable hooks do not stand directly over the tops of the rods Stand off to one side when connecting and disconnecting the Power Rod unit from the cables The Bowflex Xtreme 2 Home Gym Pulleys With the versatility to perform over 75 different exercises the Bowflex Xtreme 2 home gym is designed to give you the best workout possible And with it s innovative easy to use multiple pulley system you are guaranteed to maximize every exercise for every muscle group There are a few things you will need to remember to get the most from your Bowflex Xtreme 2 home gym Pulleys Slider Pulleys The Bowflex Xtreme 2 home gym comes with adjustable Slider pulleys which can be personalized for your body by adjusting them to widths that fit your unique physique There are Slider Pulleys on the Lat Tower 2 positions per side Center Cross Bars 4 positions per side and the Squat Pulley Frame 4 positions per side You will need to determine which Pulley positions are most comfortable for you when performing Standard exercises and then adjust the pulleys outward or inward to perform exercises in Wide or Narrow positions Using the Slider Pulleys at wider or narrower positions for an exercise can target different parts of the same muscle group and increases the benefit of each exercise Pulley Locations Below is a guide to the five different pulley locations used to perform a
68. omposite material Your rods are sheathed with a protective black rubber coating Each rod is marked with its weight rating on the Rod Cap QUUD Qu Adjusting and Understanding the Resistance The standard Bowflex Xtreme 2 home gym comes with 210 pounds of resistance one pair of 5 pound rods two pair of 10 pound rods one KO pair of 30 pound rods and one pair of 50 pound rods CE E If you upgraded to a 310 or 410 pound capacity you will have an additional one or two pair of 50 pound Power Rod units respectively Hooking the Power Rod Unit to the Cables You may use one rod or several rods in combination to create your desired resistance level To hook multiple rods up to one cable bend the closest rod toward the cable and place the cable hook through that rod cap You can then hook up the next closest rod through the same cable hook Hooking up the closest rod first prevents rods from crossing over the top of one another Storing the Bowflex Xtreme 2 Home Gym Disconnect the cables from the Power Rod unit when your are not using your Bowflex Xtreme 2 home gym Use the rod binding strap included with your machine to bind all the rods together at the top You can also place your cables and grips through the strap to keep them out of the way To Order Additional Sets Of 50 Ib Power Rod Units Please Call 1 800 269 3539 Safety When ho
69. one round of Circuit 2 Add additional rounds of Circuit 2 as your fitness level increases Do not let your heart rate exceed 220 minus your resting heart rate Perform each rep of each exercise slowly and with perfect technique Count three seconds up and three seconds down Any type of aerobic exercise can be used for this routine Some examples are jumping jacks jogging in place or stair climbing Shoulders Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Trunk Aerobic Exercise Arms Circuit 1 Exercise Chest Bench Press Aerobic Exercise 30 60 Seconds Legs Squat Aerobic Exercise 30 60 Seconds Back Seated Lat Rows Aerobic Exercise 30 60 Seconds Legs Leg Curl Aerobic Exercise 30 60 Seconds Trunk Seated Abdominal Crunch Aerobic Exercise 30 60 Seconds Circuit 2 Seated Shoulder Press 30 60 Seconds Leg Extension 30 60 Seconds Seated Lat Pulldowns 30 60 Seconds Standing Low Back Extension 30 60 Seconds Biceps Curl 16 STRENGTH TRAINING FREQUENCY 3 DAYS PER WEEK M W F TIME ABOUT 45 60 MINUTES This program is designed to emphasize overall strength development This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques Work each set to near exhaustion If you can perform more than 5 to 8 reps you should increase your resistance 5 Ibs and decrease your reps to 5 Rest 60 120 second
70. pward straightening arms and moving your hands together Rotate your wrists and forearms upward making sure that your arms are directly in line with the cables Slowly return to start position BOWFLEX XTREME 22 Chest Exercises Decline Bench Press Shoulder Horizontal Adduction and elbow extension Muscles worked Pectoralis Major Deltoids Triceps Position Seated facing outward Accessory Hand Grips Pulleys Center Cross Bar Wide Position Leg Extension Removed Success Tips Maintain a 90 angle between your upper arms and torso at the start of the motion and slightly less than 90 at the finish Keep knees bent feet on Platform head back against Seat Back Pad Do not let your elbows travel behind your shoulders Keep shoulder blades pinched together and maintain good spinal alignment START Grasp Hand Grips in both hands Cables travel beneath arms forearms aligned with cables Bend your elbows keeping your forearms at least 10 lower than when in the standard Bench Press start position Raise chest pinch shoulder blades together and maintain a comfortable arch in lower back FINISH ACTION Slowly straighten your elbows keeping upper arms at a 90 angle from your torso Forearms should be 5 6 lower than when in the standard Bench Press position Do not lock your elbows Slowly return to the start position keeping your wrists steady
71. r at different times or together will create the greatest changes in body fat weight Balanced Strength and alignment are the result of equal strength developed in all parts of the body It comes into play in your standing and sitting posture and in your ability to perform just about any activity safely and effectively An over development of the back will round the shoulders weak or stretched abdominals can cause lower back pain You want a balance of muscle strength in front and back In addition you need a balance of strength between your middle lower and upper body Flexibility is the ability of a muscle or group of muscles to move the joint through a full range of motion Flexibility comes into play when you execute an overhand serve or stretch for the top shelf in the kitchen It is a cooperative movement of opposite muscle groups When a muscle contracts its opposite muscle group must relax for the action to occur Increased flexibility means an increased range of motion made possibly by this simultaneous contracting and relaxing Good flexibility is important in protecting the body from injury and can be achieved through the balanced strength training programs that are included in this manual Cardiovascular Endurance is the ability of the heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time It comes into play when you jog a mile or ride a bike It is a critical compone
72. r elbows 90 palms up and maintain that position throughout the entire exercise FINISH v ACTION e With your upper arms stationary and your elbows at your sides slowly curl your fists toward the front of your forearms e Keeping your forearms still slowly let your fists return to the start position BOWFLEX XTREME 2 Arm Exercises Resisted Dip Elbow Extension Muscles worked ee A FINISH Triceps send Position Standing facing outward Accessory Hand Grips Pulleys Lat Cross Bar Leg Extension Removed START ACTION Success Tips e Reach up and grasp the Hand e Straighten your arms downward Lift your chest keep your knees slightly Grips palms facing the floor focusing on not moving your bent and feet on Standing Platform keeping your thumbs on the elbows down or inward e Keep your back straight and knees inside toward your body e Slowly reverse the motion slightly bent e Cable should be between your returning to the start position Keep your abs tight throughout arms and your body without relaxing the tension in entire motion and maintain good e Upper arms should be at a 90 the back shoulder muscles spinal alignment angle from torso BOWFLEX XTREME 2 Seated Resisted Abdominal Crunch Spinal Flexion Abdominal Exercises Muscles worked Rectus Abdominus Obliques Position Seated facing outward Accessory Hand Grips Pulleys Center Cross Bar Narro
73. r with an underhand grip and then sit with your arms extending upward muscles relaxed and ready e You may position your thighs directly beneath the pulleys but lean back slightly from hips FINISH ACTION Initiate the movement by pulling your shoulder blades downward and together drawing your elbows down toward your hips and then inward into your trunk The Lat Pulldown Bar may not touch your chest e Forearms should stay in line with the direction of the cables e Slowly return to the start position without relaxing the tension in your shoulders BOWFLEX XTREME 2 Arm Exercises Triceps Pushdown with Hand Grips Elbow Extension S FINISH vw Muscles worked Triceps Position Standing facing Power Rod unit Accessory Hand Grips Pulleys Lat Cross Bar Leg Extension Removed Success Tips e Keep your upper arms motionless and your wrists straight e Keep your chest lifted and maintain spinal alignment keeping a very slight arch in your lower back Tighten the triceps throughout the exercise using controlled motion Keep your knees bent and feet on Standing Platform START Grasp one or both of the Hand Grips palms facing the floor Keep hands and elbows approximately shoulder width apart Bend your elbows until hands are near shoulders Bend slightly from your hips but maintain a stabilized spine ACTION Keeping your forearms and wrists stationary straigh
74. ral 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 e 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 Working Out A workout begins in your mind s eye With concentration and visualization you can approach your workout with a positive constructive attitude A good pre workout mental routine is to sit and relax so that you can focus on what you are about to do and think about achieving your end goal Warming Up We recommend that you warm up by doing light stretching and performing light exercises on the Bowflex Your Routine The workout portion of your fitness routine is the series of exercises devoted to your particular goals Remember make sure to have fun Cool Down An essential part of the exerc
75. re is resistance attached to it Leg Extension Designed to add more effectiveness to exercises that target your legs thighs calves etc Safety Defore using the Leg Extension make sure that all fasteners are in place and tightened Make sure that the Extensions cables are securely fastened to the regular Bowflex cables Always use the Leg Extension Pin to secure the attachment to your Bowflex Xtreme 2 home gym 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
76. ric expenditure and help to reduce your body fat levels to achieve a defined muscular look Rest 30 60 seconds between each set and exercise Focus on proper form Tighten the muscle before you move squeeze the muscle as you move cramp the muscle at the point of full contraction and resist the movement as you lower the weight Move slowly on each rep Use a pace that would allow you to stop the movement instantly at any point in the rep Count three seconds up and three seconds down and work to fatigue during each set DAY 1 Exercise Chest Bench Press Chest Fly Shoulders Seated Shoulder Press Crossover Rear Delt Row Lateral Shoulder Raise Shoulder Shrug DAY 2 Exercise Seated Lat Row Seated Lat Pulldowns Biceps Curl Reverse Curl riceps Pushdown riceps Extension DAY 3 Exercise Squat Leg Extension Standing Hip Extension Leg Curl Standing Low Back Extension Seated Abdominal Crunch Seated Oblique Abdominal Crunch CIRCUIT TRAINING ANAEROBIC CARDIOVASCULAR FREQUENCY 2 3 TIMES PER WEEK TIME ABOUT 20 45 MINUTES Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick challenging routine The idea is to move quickly from exercise to exercise taking only as much rest between sets as it takes to set up the next exercise less than 20 seconds One circuit equals one set of each exercise Initially start with completing one round of Circuit 1 Then add an additio
77. rked FINISH Iliopsoas Rectus Femoris cr Hei Pos it i O n m 4 Standing facing right or left WV N Accessory Mi Hand Grip on Ankle see Page 4 Pulleys Squat Pulley Frame Standard Pulleys Leg Extension Removed Success Tips START ACTION e Attach the Hand Grip to the Cables e Secure a Hand Grip around e Initiate the movement by lifting farthest from the active ankle the ankle furthest from the your knee up and in toward e Keep your chest lifted spine aligned Power Rod unit your torso abs tight and a very slight arch in your e Bend forward 30 40 from your e Slowly move your leg as far as lower back hips not your waist and very you can without allowing any Domotbenddromowaistor lower back slightly bend the knee of your movement at the waist knee or supporting leg lower back e Allow active leg to hang in the direction of the cable throughout movement e Slowly return to the start position without relaxing your leg muscles BOWFLEX XTREME 2 Leg Exercises Dead Lift Muscles worked Gluteus Maximus Position Standing facing outward Accessory Squat Bar Pulleys Squat Pulley Frame Standard Pulleys Leg Extension Removed Success Tips Keep your knees slightly bent and feet on Standing Platform Keep your chest lifted spine aligned abs tight and your back flat with no arch Lift with your legs not lower back or arms Keep your abs tight throughou
78. rked FINISH Biceps v9 Position Standing Facing outward Accessory Squat Bar Pulleys Squat Pulley Frame Leg Extension Removed START ACTION Success Tips Keep your knees bent and feet on Standing Platform Grasp the Squat Bar palms facing downward Slowly curl the back of your wrists in an arcing motion e Keep your chest lifted shoulders pinched together and a very slight arch in your lower back e Keep your upper arms and shoulders motionless and your wrists straight Stand with your upper arms by your sides not pressed tightly and keep your elbows bent so that your forearms are at a 90 angle to your upper arms toward your shoulders keeping your elbows at your sides and your upper arms still Slowly lower the Squat Bar back to the start position BOWFLEX XTREME 22 Arm Exercises Seated Biceps Hammer Curl Elbow Flexion Muscles worked the ae FINISH Brachioradialis Biceps sce v s Position uU if lu Seated facing outward il Accessory Hand Grips in Hammer Hold see Page 4 Pulleys Squat Pulley Frame Leg Extension Removed START ACTION Success Tips e Reach down and grasp the Hand e Curl the Hand Grips forward Keep your knees bent and feet on Grips in the vertical Hammer then upward and in towards Standing Platform Grip position your shoulders e Keep your upper body motionless e Straighten keeping your upper e Keep your
79. roteins and fats The 60 20 20 ratio of carbohydrates proteins and fats is ideal for maximum fat loss Keep Menus Simple and Food Substitutions to a Minimum Research has established that successful dieters prefer the same foods each day for breakfast and lunch They like variety however for dinner Detailed menus and food choices are included later in this manual If you must vary from the menu items try to stay within the 60 20 20 ratio of carbohydrates proteins and fats For Example Daily Amount Carbohydrate Protein Fat 6096 2096 2096 Calories Superhydrate Your System Drinking plenty of water is essential to the success of this program Drinking the recommended amount of water can seem like a challenge at first Stick with it Carry a large sports bottle or similar item with you throughout the day After several weeks you will find that you actually thirst for more and more water and the amounts recommended are easily reached Superhydration aids fat loss in a number of ways First the kidneys are unable to function without adequate water When they do not work to capacity some of their load is dumped onto the liver This diverts the liver from its primary function which is to metabolize stored fat into usable energy Because it s performing the chores of the water depleted kidneys the liver metabolizes less fat Second overeating can be averted through water intake as water can keep the stomach
80. s keeping them as steady as possible and using slow controlled movement Slowly return to the start position allowing your arms and shoulder blades to relax without losing readiness Crossover Seated Lat Rows Shoulder Extension and elbow flexion Muscles worked Latissimus Dorsi Teres Major Rear Deltoids Biceps Triceps Position Seated on the floor facing machine Accessory Hand Grips Pulleys Squat Pulley Frame Leg Extension Removed Success Tips e Keep knees bent and feet braced against the Standing Platform e Do not bend your torso forward e Keep your chest lifted and maintain spinal alignment e Release your shoulder blades at the end of each rep Initiate each new rep by pinching your shoulder blades START Cross your arms and grasp the Hand Grips right Grip in left hand and vice versa palms facing each other Keep your spine as erect as possible Place your heels on the edge of the Standing Platform and bend your knees comfortably FINISH ACTION Initiate the movement by pinching your shoulder blades together Pull your upper arms downward and backward brushing past the sides of the body while keeping your forearms pointing in the direction of the cable Slowly return to the start position BOWFLEX XTREME 2 Back Exercises Seated Lat Rows Shoulder Extension and elbow flexion Muscles worked Latissimus Dorsi Teres Major Rear Deltoids Biceps
81. s Grip position straight slowly return to the tightened and a very slight arch in your e Draw your elbow back until the start position lower back forearm is at approximately a e Keep one hand on the Center Cross Bar 45 angle from the upper arm to stabilize yourself throughout motion e Keep triceps tightened throughout exercise and continue to hold Hand Grip in the Hammer hold BOWFLEX XTREME 2 Arm Exercises Arm Opposition Push Pull Muscles worked pP FINISH Biceps Brachialis Brachioradialis EEF Position a n t Standing facing Power Rod unit Accessory Hand Grips Pulleys Lat Cross Bar and Squat Pulley Frame Leg Extension Removed START ACTION Success Tips e Grasp the Hand Grips keeping e Slowly raise the Squat Cable arm Lift your chest and keep your the one attached to the Lat while simultaneously lowering knees slightly bent and feet on Tower in an overhand grip and the Lat Cable arm until each Standing Platform the one attached to the Squat arm has reached full possible e For this exercise one Hand Grip is Cable in an underhand grip extension in opposition to each attached to a Lat Cable and one Hand e Straighten the Squat Cable arm other Grip is attached to a Squat Cable and bend the Lat Cable arm at a e Slowly reverse returning to start Alternate sides to build muscle evenly 90 angle from your upper arm position e Keep your upper body motionless elbows at your sides and
82. s between each set and exercise Focus on proper form Tighten the muscle before you move squeeze the muscle as you move cramp the muscle at the point of full contraction and resist the movement as you lower the weight Move slowly on each rep Use a pace that would allow you to stop the movement instantly at any point in the rep Count two seconds up and four seconds down and work to fatigue during each set Day 1 Exercise Chest Bench Press Chest Fly Shoulders Seated Shoulder Press Crossover Rear Delt Rows Shoulder Shrug Day 2 Exercise Seated Lat Row Seated Lat Pulldowns Biceps Curl Reverse Curl Triceps Pushdown Triceps Extension Day 3 Exercise Squat Leg Extension Leg Curl Standing Hip Extension Standing Low Back Extension Seated Abdominal Crunch BOWFLEX XTREME 2 Chest Exercises Bench Press Shoulder Horizontal Adduction and elbow extension FINISH Muscles worked Pectoralis Major Deltoids Triceps Position Seated facing outward Accessory Hand Grips Pulleys Center Cross Bar Wide Pulleys Leg Extension Removed Success Tips Maintain a 90 angle between upper arms and torso throughout motion Keep chest muscles tightened Limit and control your range of motion Keep knees bent feet on Platform head back against Seat Back Pad Keep elbows in front of shoulders Keep shoulder blades pinched together and maintain good spinal alignment START Grasp Hand
83. s you go move your elbows uu and torso during motion Grip in left hand and vice versa outward and backward Lift your chest keep your knees bent and palms facing toward the floor Keep your forearms pointing in feton standing PEOR arms nearly straight the direction of the cables To work one arm at a time place non Bend slightly from hips and Slowly return to the start working hand on Seat Back Pad to raise your arms until they are in position Do not relax the stabilize front of your body at a 90 angle tension in your shoulder muscles Keep shoulder blades pinched together to your torso and maintain good spinal alignment Crossover High Rear Delt Rows Elbow Flexion Muscles worked Anterior and Middle Deltoids Position Standing facing Power Rod unit Accessory Hand Grips Pulleys Front Lat Cross Bar Leg Extension Removed Success Tips C f Allow bend ss E e E ross your arms in front of you owing your arms to ben ain 4 g en y pP and grasp the Hand Grips right as you go move your elbows arms and torso during mono Grip in left hand and vice versa outward and backward Keep shoulder blades pinched together palms facing toward the floor Keep your forearms pointing in dise spinal alignment and your chest arms nearly straight the direction of the cables ifted throughout exercise e Stand up straight and then lean Move until your elbows are Lift your chest keep yo
84. scles worked riceps Position Standing facing Power Rod unit Accessory Lat Pulldown Bar Pulleys Lat Cross Bar Leg Extension Removed Success Tips e Keep your upper arms motionless and your wrists straight e Keep your chest lifted and maintain spinal alignment keeping a very slight arch in your lower back Tighten the triceps throughout the exercise using controlled motion Keep your knees bent and feet on Standing Platform START Grasp the Lat Pulldown Bar palms facing the floor Keep hands and elbows approximately shoulder width apart Bend your elbows until hands are near shoulders Bend slightly from your hips but maintain a stabilized spine FINISH 4 ACTION Keeping your forearms and wrists stationary straighten your elbows bringing your hands down to your thighs palms facing out Stop the motion before your elbows are completely straight and then reverse slowly returning to the start position without relaxing muscle tension Single Arm Pushdown Elbow Extension Muscles worked riceps Position Standing facing Power Rod unit Accessory Hand Grips Pulleys Lat Cross Pars Leg Extension Removed Success Tips e Keep your upper arms motionless and your wrists straight e Keep your chest lifted and maintain spinal alignment keeping a very slight arch in your lower back Tighten the triceps throughout the exercise using controlled motion
85. signed for maximum fat loss effectiveness and nutritional value For best results follow them exactly Every attempt has been made to utilize current popular brand names and accurate calorie counts which are listed in the menus But as you probably realize products are sometimes changed or discontinued If a listed item is not available in your area you ll need to substitute a similar product Become an informed label reader at your supermarket Ask questions about any products you dont understand Supermarket managers are usually helpful If they dont have an answer to your question they will get it for you Each day you will choose a limited selection of foods for breakfast and lunch Most people can consume the same basic breakfast and lunch for months with little modification Variety during your evening meal however will make daily eating interesting and enjoyable Additionally the eating plan includes a mid afternoon and late night snack to keep your energy high and your hunger low Begin Week 1 on Monday and continue through Sunday Week 2 is a repeat of Week 1 The following is the eating plan for the next six weeks calories for each food are in parentheses with a Shopping List on Page 60 Week 1 amp 2 Men 1500 calories per day Women 1200 calories per day Week 3 amp 4 Men 1400 calories per day Women 1100 calories per day Week 5 amp 6 Men 1300 calories per day Women 1000 calories per day You
86. some weight Can I put the whole family on the program It would be great if you could but you cannot The number of calories per day is the problem Teenagers require significantly more calories each day than 1500 which is the highest level Check with a registered dietician RD for appropriate recommendations Q What happens after six weeks How do A I continue the program if I need to lose more weight You should repeat the program for as long as it takes you to reach your goal There are however a few guidelines and modifications to apply Repeat the eating plan exactly as before Men go back to 1500 calories a day for two weeks Women go back to 1200 calories a day for two weeks Then descend your calories in the same manner Keep your superhydration schedule at the highest level In other words sip 1 gallons of ice cold water each day Q I m pleased that I lost the fat I wanted to lose What do I do A to maintain my new body weight Once you ve lost your excessive fat your next task is to maintain that status The following section shows the adjustments you need to make to your current practices Maintaining Your Lean Body Adhere to a carbohydrate rich moderate calorie eating plan Instead of eating from 1000 to 1500 calories a day you ll be consuming from 1600 to 2400 calories per day Maybe you can eat even more after your new body weight has stabilized Trial and error experimentation is
87. st from the Power outward away from the Power tight and a slight arch in your lower back Rod unit Keep leg straightened Rod unit at a 30 45 angle e This exercise does not burn fat from hips but keeping your hips and spine but builds strength and stability knee loose motionless e Keep working leg straight or only very e Adjust your position so that e Slowly return to the start slightly bent and your hips level there is some tension in the position without relaxing tension e Use only a small range of motion cables at the start of this exercise in your leg e You may use your hand on the e Keep your hips level during Seat Back Pad or Center Cross movement Bar to stabilize movement Standing Hip Adduction Muscles worked th FINISH Gluteus Medius Adductor Longus li WU dili TEES UP AN Position ti Stand facing left or right Accessory Hand Grip on Ankle see Page 4 Pulleys Squat Pulley Frame Standard Pulleys Leg Extension Removed START ACTION Success Tips e Secure Hand Grip Ankle Cuff e Slowly allow the attached leg to e Attach the Hand Grip to the Cables over the ankle closest to the move inward toward the support farthest from the active ankle Power Rod unit Keep leg leg 30 45 as you face forward Do not cross the attached leg in front of straightened but knee loose keeping your hips and spine the stabilized leg e Adjust your position so that perfectly still Keep abs tight and do
88. straight ACTION Keeping your upper arms stationary straighten your elbows bringing your hands overhead palms facing out Stop your motion before your elbows are completely straight and then reverse slowly returning to the start position without relaxing muscle tension Cross Triceps Extension Elbow Extension Muscles worked Triceps Position Seated facing outward Accessory Hand Grips Pulleys Center Cross Bar Narrow Pulleys Leg Extension Removed Success Tips e Keep your chest lifted and maintain a very slight arch in your lower back e Keep knees bent and feet flat on the Standing Platform e Keep your upper arms motionless and your wrists straight Tighten the triceps throughout the exercise using controlled motion throughout the exercise START e Take one hand reach over the opposite shoulder and grasp a Hand Grip your hand is in front of your chest palm facing the floor and using a Hammer Grip Spread your back and shoulders into the Seat Back Pad e Use your free hand to grasp the back of the active arm near the elbow to stabilize it Bend and lower your elbow until FINISH AR ACTION Keeping your upper arm stationary slowly straighten your elbow bringing your hand across your body in an arcing motion across your chest Stop the motion when your arm is straight dont lock your elbow and then slowly reverse the arcing motion bringing your h
89. t movement Keep your knees bent and your head up START e Grasp the Squat Bar with one hand in an overhand grip and the other in an underhand grip e Bend legs approximately 90 e Bend over approximately 30 45 from your hips not your waist FINISH v ACTION Initiate the movement by pushing up with your legs Slowly move upward until you are in the standing position Slowly return to the start position without relaxing tension in your legs Stiff Leg Dead Lift Muscles worked Gluteus Maximus Position Standing facing outward Accessory Squat Bar Pulleys Squat Pulley Frame Standard Pulley Leg Extension Removed Success Tips Keep your knees slightly bent and feet on Standing Platform Keep your chest lifted spine aligned abs tight and your back flat with no arch Lift with your legs not lower back or arms Use a light resistance for this movement Keep your knees bent and your head up START e Grasp the Squat Bar with your palms facing downward e Keep your legs bent slightly e Bend over approximately 90 from your hips not your waist ACTION Initiate the movement by pushing your hips forward Slowly move your trunk until you are in the standing position Glutes should be tightened when reaching upright position Slowly return to the start position without relaxing tension in your legs Aji The Bowflex Xtreme 2 Home Gym Body Leanness
90. t position maintaining slow controlled motion Shoulder Rotator Cuff External Rotation Muscles worked Infraspinatus Teres Minor Position Standing facing left or right Accessory Hand Grips Pulleys Center Cross Bar Wide Pulleys Leg Extension Removed Success Tips Lift your chest keep your knees bent and feet on Standing Platform e Keep your spine aligned and a slight arch in your lower back Maintain a 90 angle between forearms and torso throughout exercise e Do not rotate the spine to get additional range of motion START Grasp the Hand Grip nearest you in the hand farthest from the Power Rod unit and draw your upper arm into your torso Keep your elbow bent and your forearm at a 90 angle from your torso Give yourself enough distance to eliminate slack in the cable Use a light resistance this is not a powerful movement FINISH ee ACTION e Rotate your forearm away from your abdomen keeping your elbow at your side throughout motion e Slowly return to the start position maintaining slow controlled motion BOWFLEX XTREME 22 Shoulder Exercises Crossover Seated Rear Delt Rows Elbow Flexion Muscles worked K Anterior and Middle Deltoids FLN FINISH Position at y ly Seated on the floor facing machine b Accessory end Hand Grips Pulleys Squat Pulley Frame Leg Extension Removed START ACTION Success Tips e Cross your arms in fro
91. t and feet on Standing Platform e Keep your upper body motionless and your wrists straight e Bend from the hips never the waist Elbow should point to the floor at all times maintain a slight arch in lower back e Keep your spine aligned throughout movement Keep chest lifted trunk muscles tight and START Stand on the Platform one side facing the Power Rod unit With the inside hand grasp the Hand Grip closest to you Keeping your back straight bend at your hips and knees until your trunk is parallel to the floor Place your uninvolved hand on your thigh to stabilize ACTION Slowly curl your the Hand Grip away from the Cable and then upward toward your shoulder Keep your upper arm completely motionless and elbow pointing directly at the floor at all times Keeping your biceps tightened slowly reverse the curling motion and bring your arm back to the start position Hammer Biceps Curl Elbow Flexion in supination Muscles worked Biceps Brachialis Brachioradialis Position Standing Facing Power Rod unit Accessory Hand Grips in Hammer Hold see Page 4 Pulleys Squat Pulley Frame Leg Extension Removed Success Tips e Keep your knees bent and feet on the Standing Platform e Keep your chest lifted shoulders pinched together and a very slight arch in your lower back e Keep your upper arms and shoulders motionless and your wrists straight h oe ar START
92. ten your elbows bringing your hands down to your thighs palms facing out Stop the motion before your elbows are completely straight and then reverse slowly returning to the start position without relaxing muscle tension Triceps Hammer Pushdown Elbow Extension Muscles worked Triceps FINISH vc Position il 1 Standing facing Power Rod unit YN Accessory m Hand Grips in Hammer Hold see Page 4 Pulleys rront Lat Cross Bar Leg Extension Removed Success Tips e Keep your upper arms motionless and your wrists straight e Keep your chest lifted and maintain spinal alignment keeping a very slight arch in your lower back Tighten the triceps throughout the exercise using controlled motion Keep your knees bent and feet on Standing Platform START Grasp one or both of the Hand Grips using the Hammer hold palms facing inward Keep hands and elbows approximately shoulder width apart Bend your elbows until hands are near shoulders Bend slightly from your hips but maintain a stabilized spine ACTION Keeping your forearms and wrists stationary straighten your elbows bringing your hands down to your thighs palms facing out Stop the motion before your elbows are completely straight and then reverse slowly returning to the start position without relaxing muscle tension BOWFLEX XTREME 2 Arm Exercises Triceps Pushdown with Lat Pulldown Bar Elbow Extension Mu
93. tion START Stand with one side toward the Power Rod unit Grasp the Hand Grip closest to you with both hands Raise both arms up near shoulder level hands extended over the leg closest to the Power Rod unit e Keep your elbows slightly bent ACTION Tighten your entire abdominal area and slowly rotate your rib cage and arms away from the Power Rod unit 30 40 as if you were rotating with a rod through the middle of your spine Slowly reverse the motion returning to the start position without relaxing muscle tension BOWFLEX XTREME 2 Leg Exercises Leg Extension Muscles worked Quadriceps Position Seated facing outward Accessory None Pulleys Squat Pulley Frame Leg Extension Engaged START ACTION Success Tips e Put your legs over the Leg e Tighten your quads and slowly e Use slow controlled motion do not Extension with your knees near straighten your legs moving your kick into the extension the pivot point and the lower feet forward then upward until e Do not let your knees rotate outward roller pads in front of your shins your legs are completely straight during the exercise Keep kneecaps see start image above and your kneecaps point upward pointing up and straight forward e Keep your thighs hip width to the ceiling e Sit up straight chest lifted abs tight and apart knees pointing forward e Slowly reverse the motion a slight arch in your lower back e Grasp the sid
94. tly bent and feet on Standing Platform Move slowly and keep tension in the back of the forearms at all times e Keep your chest lifted trunk muscles tightened and a very slight arch in your lower back e You may perform this exercise one arm at a time to make it easier to focus and isolate the back of your forearms or with both arms simultaneously to save time START e Grasp the Hand Grips palm facing down keeping your elbows flared slightly to the side elbows bent approximately 90 Arm Exercises ACTION Slowly curl the back of your fists backward towards your forearms e Stop when wrists are 90 from forearms or when you experience discomfort e Slowly return to the start position Wrist Curl with Wrist Flexion Muscles worked Biceps Forearms Position Standing Facing Power Rod unit Accessory Hand Grips Pulleys Squat Pulley Frame Leg Extension Removed Success Tips e Keep your chest lifted trunk muscles tight and a very slight arch in your lower back Move slowly keeping tension in the front of your forearms at all times e Do not increase or decrease the bend in your elbow during this exercise keep all motion in the wrist e Do not rock your body back and forth during wrist motion START e Reach down and grasp the Hand Grips palms facing forward fingertips down e Straighten keeping your upper arms and elbows by your sides elbows loose e Bend you
95. tween upper arms and torso during exercise Keep chest muscles tightened Limit and control your range of motion Keep knees bent feet on Platform head back against Seat Back Pad To improve your pectoralis involvement pinch your shoulder blades together throughout movement START Grasp Hand Grips in both hands Press your arms forward and upward straightening arms ans moving your hands together Hands should be 5 6 higher than the standard Chest Fly start position Do not lock your elbows Raise chest pinch shoulder blades together and maintain a slight comfortable arch in your lower back FINISH ACTION Open your arms into a wide embrace position elbows slightly bent Press your forearms upward At full extension your elbows should be level with your ears palms facing forward Rotate your wrists and forearms upward Return to Start position slowly bringing your arms in front of you just below chest level BOWFLEX XTREME 22 Shoulder Exercises Crossover Rear Delt Rows Elbow Flexion Muscles worked I FGNUUM FINISH sex Anterior and Middle Deltoids fe du d Position 4j M Standing facing Power Rod unit i il Accessory 1 Hand Grips Pulleys Center Cross Bar Narrow Pulleys Leg Extension Removed Success Tips START ACTION s Niaman Cross your arms in front of you Allowing your arms to bend NA 5 d Br and grasp the Hand Grips right a
96. ur knees bent and back slightly from hips slightly behind your shoulders feet on Standing Platform Slowly return to the start position Do not relax the tension in your shoulder muscles BOWFLEX XTREME 2 Shoulder Exercises Reverse Fly Shoulder Horizontal Abduction elbows stabilized in slight flexion Muscles worked Rear Deltoids Middle Deltoids Trapezius Rhomboids Position Standing facing Power Rod unit Accessory Hand Grips Pulleys Center Cross Bar Narrow Pulleys Leg Extension o Removed START ACTION Grasp the Hand Grips palms e Maintaining the bend in your Success Tips facing floor arms nearly straight arms move your elbows outward s s ir spinal alignment keep your Stand up straight and bend aud bacleward BOE slightly forward from the hips When your elbows are slightly Lift your chest keep your knees bent and until arms cables are in front of behind your shoulders slowly feet on Standing Platform body at a 90 angle from torso return to the start position Keep your spine aligned and a slight arch keeping your rear shoulder in your lower back muscles tightened throughout Maintain a 90 angle between upper movement arms and torso throughout exercise Crossover Reverse Fly Shoulder Horizontal Abduction elbows stabilized in slight flexion Muscles worked Rear Deltoids Middle Deltoids Trapezius Rhomboids Position Standing facing Power Rod unit Accessory
97. w Pulleys Leg Extension Removed Success Tips Lift your chest keep your knees slightly bent and feet on Standing Platform Do not lift your head or chin your head should follow the rib motion rather than lead it Maintain normal neck posture e Tighten your abs through the entire exercise rest only at the end of each set Move slowly to eliminate momentum e Allow exhalation up and inhalation down without exaggerating breathing START Grasp the Hand Grips in both hands drawing them over your shoulders Rest the back of your fists on your chest or shoulders palms facing up Lower back can start out flat or in a normal arch knees and hips are bent and feet should be flat on the Standing Platform FINISH ACTION Tighten your abs and curl only your torso slowly moving your ribs toward your hips Move as far as you can without moving your hips or neck Do not allow your lower back to lose contact with the bench during this entire exercise Slowly reverse the motion returning to the start position without relaxing your abs Seated Resisted Oblique Abdominal Crunch Spinal Flexion Rotation Muscles worked Rectus Abdominus Obliques Position Seated facing outward Accessory Hand Grips Pulleys Center Cross Bar Narrow Pulleys Leg Extension Removed Success Tips e Do not lift your head or chin your head should follow the rib motion rather than lead it Maintain
98. xing the tension in your shoulders BOWFLEX XTREME 22 Back Exercises Crossover Wide Pulldowns Shoulder Extension with elbow flexion Muscles worked Latissimus Dorsi Teres Major Rear Deltoids Pectoralis Major Triceps Position Seated Facing Power Rod unit Accessory Hand Grips Pulleys Lat Cross Bar Wide Pulleys Leg Extension panies START ACTION e Cross your arms and grasp the e Initiate the movement by pulling oe k b d Hand Grips right Grip in left your shoulder blades downward E ut ys E PL ase o m am hand and vice versa and together drawing your a on I ing F atlorm Keep lats Sit arms extending upward elbows down toward your hips M T f muscles relaxed and ready and then inward into your trunk e Do not bend your neck forwards or is l e You mav position vour thighs e At end of motion shoulders peas panne EE cd e iie Ede but should be fully depressed Keep your spine aligned abs tight and lean back slightly from hips e Forearms should stay in line with a slight arch in your lower back Do not slouch e Do not lean backward as you pull the direction of the cables e Slowly return to the start position without relaxing the tension in your shoulders Crossover Narrow Pulldowns Shoulder Extension with elbow flexion Muscles worked pag FINISH Latissimus Dorsi Teres Major i Rear Deltoids Biceps i MI u Oeo Position pr Seated facing Power Rod unit WH T
99. 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 Setup and use your Bowflex Xtreme 2 home gym on a hard level surface Define Your Goals Your body will do what you train it to do That s why it s important to define your goals and focus them Here are some fitness components that will help you define your goals and choose your fitness program Muscle Strength is the maximum force that you can exert against resistance at one time Your muscle strength comes into play when you pick up a heavy bag of groceries or lift a small child It is developed when a localized muscle is worked both positively concentric and negatively eccentric at a resistance great enough so you can perform only five to eight repetitions of the exercise before the muscle fails Each set of repetitions is followed by a rest interval that typically runs three times longer than the set Later between exercise sessions the muscle overcompensates for the stress and usually increases in both strength and size Muscle Endurance is the ability to perform repeated contractions It comes into play when you cross country ski or work on your feet all day Endurance training addresses the slow twitch enduranc

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