Owner's Manual and Fitness Guide · Hand Grip: The Hand Grips fit snugly around your ankle, instep...

BOWFLF- TeE ,E

Owner's Manual

and

Fitness Guide

Table of Contents

Get To Know Your Machine

How to Use Your Machine

WarningDefine Your Goals

Working OutThe Workouts

Chest Exercises:Bench Press

Chest FlyDecline Bench PressIncline Bench Press

Decline Chest FlyIncline Chest Fly

Shoulder Exercises:Crossover Rear Dek Rows

Crossover High Rear Dek RowsReverse FlyCrossover Reverse FlySeated Shoulder PressFront Shoulder RaiseShoulder Extension

Shoulder ShrugScapular ProtractionScapular DepressionLateral Shoulder RaiseSeated Forearm Lateral Shoulder Raise

Shoulder Rotator Cuff" (internal)Shoulder Rotator Cuff" (external)Crossover Seated Rear Delt Rows

Scapular Retraction

Back Exercises:

Good MorningStanding Low Back ExtensionBent Rear Delt RowCrossover Bent Rear Delt RowSeated Wide Lat PulldownsNarrow Pulldowns w/Lat Pulldown Bar

Narrow Pulldowns w/Hand GripsReverse Grip PulldownsCrossover Wide PulldownsCrossover Narrow PulldownsPulldownsStiffArm Pulldowns

Standing Shoulder Pullover w/Hand GripsCrossover Seated Lat RowsSeated Lat Rows

Reverse Grip Pulldown with Lat Bar

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Arm Exercises:

Triceps Pushdown w/Hand GripsTriceps Hammer PushdownTriceps Pushdown w/Lat Pulldown BarSingle Arm PushdownTriceps ExtensionCross Triceps ExtensionHammer Triceps Extension"Rope" PushdownsSeated Biceps CurlStanding Biceps CurlConcentration Biceps CurlHammer Biceps CurlBarbell Biceps CurlReverse Barbell Biceps CurlSeated Hammer Biceps CurlReverse Curl

Triceps KickbackHammer Triceps KickbackArm Opposition Push-pullUpper Body Opposition Push-pullWrist ExtensionWrist Curl

Resisted Dip

Abdominal Exercises:

Seated (resisted) Abdominal Crunch

Seated (resisted) Oblique Ahdominal CrunchTrunk Rotation

Leg Exercises:Leg ExtensionSquatCalf Raise

Single Leg Calf RaiseStanding Hip Extension (knee bent)Standing Hip Extension (knee extended)Standing Hip AbductionStanding Hip AdductionLeg KickbackHip FlexionDead Lift

Stiff" Leg Dead Lift

Fast Fat Loss Now!

By Ellington Darden, Ph.D

® 2Bowflex Xtreme r,,Home Gym6-Week Satisfaction Guarantee

Home Gym Warranty CardHome Gym Warranty

Exercise LogMuscle Chart

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Get To KnowYour Machine

CONGRATULATIONS on your commitment to fitness!

With the Bowflex _' Xtrelrle 2rMHome Gym as your exercise

partner, you have the means to exceed all of your physical

fitness, strength and health expectations!

Please take your time to read through the entire manual before

attempting to use your Bowflex _ Xtreme 2_Mhome gym. You

should understand how to properly set up and perform each

exercise before you do so using Power Rod c_)Resistance.

Bowflex's innovative design, exceptional 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_Mhome gym!

In this Owner's Mamml you'll find powerfifl body-building

exercises, leanness-enhancing workouts and a Fast Fat Loss

eating program customized to give you extreme results!

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 c;_Xtreme 2_Mhome gym. Bowflex is the

best home fitness product available, and you're just about to

prove it to yoursel£

Again, thank you for choosing Bowflex.

The BOWFLEX ®XtremeZ°Home Gym

Pulley

Upper LatTower

Power Rods <_

Rod Hook

Hand Grip

Seat

Rod Box

Cable

Lower Pulley/

Squat Station

Cable Storage

50" Lat Pulldown Bar

f Rod Capsenter C Barross

Leg Attachment

Base Frame

Platform

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How to UseYour Machine

Power Rod ® Resistance

Power Rods are made from a special composite

material. Your rods are sheathed with a protective

black rubber coating. Each rod is marked with its

weight rating on the "Rod Cap".

Adjusting And

Understanding TheResistance

The standard Bowflex _

Xtreme >Mhome gym

comes with 210 pounds

of resistance (one pair

of 5 pound rods, two

pair of 10 pound rods,

one pair of 30 pound

rods, and one pair of 50

pound rods).

If you upgraded to a 310

or 410 pound capacity

you will have an additional one or two pair of 50

pound Power Rods _, respectively:

Hooking The Power Rods ® To The Cables

You may use one rod orseveral rods in combination,

to create your desiredresistance level.

To hook multiple rods up toone cable, bend the closestrod toward the cable and

place the cable hook through

that rod cap. You can

then hook up the nextclosest rod through thesame cable hook.

® TM

Storing the Bowflex Xtreme 2 Home

Gym

Disconnect the

cables from the

Power Rods _°

when your

are not using

your Bowflex ¢°Xtreme 2_Mhome

gym. Use the rod

binding strapincluded with

your machine tobind 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 S0 lb. Power

Rods ® Please Call 1-800-269-3539

Safety

When hooking the PowerRods _°to the cable hooks, do

not stand directly over the

tops of the rods. Stand offto one side when connecting

and disconnecting the PowerRods _°from the cables.

Hooking up the closest

rod first prevents rods

from crossing over the

top of one another.

The Bowflex _'Xtreme >" Home Gym PulleysWith theversatilityto performover75differentexercises,the Bowflex_°Xtreme>' homegymis designedto giveyou thebestworkout possible.And with it's innovative,easy-to-usemultiplepulleysystem,youareguaranteedto maximizeeveryexercisefor everymusclegroup.

Thereareafewthingsyouwill needto rememberto get the mostfrom yourBowflex¢°Xtreme2'Mhomegym Pulleys:

Slider PulleysThe Bowflex_Xtreme>Mhomegym comeswith adjustable"Slider"pulleyswhich canbepersonalizedfor yourbodyby adjustingthemto widths that fit youruniquephysique.ThereareSliderPulleyson theLat 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 LocationsBelow is a guide to the five different pulley locations used to perform a full workout routine:

Center Cross Bar:Used when performingexercises like a Bench

Press or Chest Fly.

Lat Tower: Leg Extension: Squat:Used for exercises Used for leg exercises. Used for the Squat,like Pulldowns and Dead Lift, BentPushdowns. Rows, etc.

Rowing Position:Used exclusively forRowing to strengthenthe back.

Maintenance & Care Of Your Bowflex ®Xtreme 2FMHome GymYour Bowflex ¢°Xtreme >' home gym requires very little maintenance. To keep your Bowflex _°Xtreme >'

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" andshould not be used.

If you have any questions regarding maintenance please call a Nautilus Representative at 1-800-269-3539.

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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 attachthem 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 CuffGrip: Slip your hand through the cuff portion of the Hand

Grip 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 CuffGrip: The cuff opening can be enlarged to accommodate

the ankle. Insert your hand in the cuffand 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 CuffGrip: 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 handletoward the cuff.

Lat Cross Bar:

Safety: •

The Lat Cross Bar enhance exercises that work back, shoulders and triceps muscles.

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 thebar 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 there is resistance attached to it.

Leg Extension: Designed to add more effectiveness to exercises that target your legs, thighs, calves, etc.

Safety: • Before using the Leg Extension, make sure that all fasteners are in place and tightened.

• Make sure that the Extension!s cables are securely fastened to the regular Bowflex <_>cables.

• Always use the Leg Extension Pin to secure the attachment to your Bowflex _>Xtreme 2T_

home gym.

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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 SafetyPlease Follow These Instructions

Keep your body weight centered on the Seat

or Standing Platform while exercising.

When using the Bowflex _ Xtreme >Mhome

gym for standing leg exercises, always grasp the

Center Cross Bar on your machine for stability.

Keep out of the path of the Power Rods _°duringexercise and make certain that observers also stand

clear of the Power Rods _°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 Rods c*bound with the rod

binding strap when your Bowflex is not in use.

Inspect your machine before each workout.

Periodically check all hardware andfasteners to make sure none have loosened

with use. Tighten if necessary.

When hooking up Power RodF 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 c_Xtreme 2(_home gym. Anyexercises not described in this manual are

not recommended by the manufacturer.

.

.

.

.

Strength Training Equipment

Safety Warnings

Never allow children to use the Bowflex ¢°

Xtreme >l home gym unsupervised. To do so

could result in injury. This equipment is under

no circumstances suitable as a children's toy.

Maximum user weight for the Bowflex <_Xtreme >' home gym is 300 lbs. For your safety,do not use or allow others to use the Bowflex _°

Xtreme >Mhome gym if they weigh in excessof 300 lbs.

.

.

This machine is meant for individual

consumer use only, and is not meant for useby institutions, clubs, etc.

Inspect your machine for any worn or loose

components prior to use.

.

.

Do not wear any loose or dangling clothing orjewelry while using the Bowflex _*Xtreme 2_Mhome

gym. Stand clear of moving components.

Always read and follow the Warning and Safety

labels attached to your Bowflex °. Do not remove

these labels. If you need replacement labels, please

call a Nautilus Representative at (800) 269-3539.

Never use dumbbells or other weights toincrementally increase the weight resistance.

Use only the Power Rods _' that came with yourBowflex ® Xtreme 2_Mhome gym.

Set up and use your Bowflex¢°Sport TMhome gymon a hard, level surface.

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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,

endurance 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, either 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 i s the ability of the

heart and lungs to supply oxygen and nutrients to

exerdsing muscles over an extended period of time.

It comes into play when you jog a mile or ride a bike.

It is a critical component 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.

Idenfifyyour 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.

Sdect complementary exercises: Be sure to pair

exercises that address compound joint movements

and single joint movements. In addition, select

exercises that address complimentary muscle groups.

Put first things first: During each session, first work

muscle groups that need the most training.

Remember your cardiovascular component:

Any fitness program must contain a cardiovascular

fitness component to be complete. So complement

your resistance training with aerobic exercise such as

walking, running, or bicycling.

Training variables: When designing your own

program there are several variables that, when mixed

properly, will equal the right fitness formula foryou. In order to find out the best formula, you must

experiment with several combinations of variables.

The variables are as follows:

• Training Frequency: The number of times

you train per week. We recommend daily activity

but not daily training of the same muscle group.

• Training Intensity: The amount of resistance

used during your repetition.

• Training Volume: The number of repetitions

and sets performed.

• Rest intervals: The time you rest between sets

and the time you rest between workouts.

Once you've established a base of fitness, follow

these basic principles:

• Isolate muscle groups: Focus work on specific

muscle groups.

• Progressive Loading: The gradual systematic

increase of repetitions, resistance and exercise

period.

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Working OutA 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 UpWe recommend that you warm up by doing

light stretching and performing light exerciseson the Bowflex.

Your RoutineThe workout portion of your fitness routine is the

series of exercises devoted to your particular goals.

Remember, make sure to have fun!

BreathingThe 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 ofinhalation and exhalation should be natural

for the situation.

2) Allow breathing to occur naturally,don!t force it.

Cool DownAn essential part of the exercise 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.

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The Workouts20 MINUTE BETTER BODY WORKOUT

FREQUENCY: 3 DAYS PER WEEK (MZW-F) TIME: ABOUT 20 MINUTES

Start by performing one set of each exercise. "Warm up with a light resistance that you call perfbrm easily fbr 5-10 reps without

filtiguing. Focus on practicing and learning your technique befbre increasing the resistance. Then move to a more challenging

resistance that you call pertbrm no less than 10 reps and no more than 15 reps without your fbrm deteriorating. As you become

stronger, you call advance to two sets tbr each exercise. Complete all sets of each exercise befbre moving on to the next one.

Rest 30 to 45 seconds benveen sets. Move slowlyon 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.

Chest Bench Press 1-2 10-15Back Seated Lat Rows 1-2 10-15Shoulders Crossover Rear Dell Rows 1-2 10-15

Arms Biceps Curl 1-2 10-15Triceps Pushdown 1-2 10-15

Legs Leg Extension 1-2 10-15Leg Curl 1-2 10-15

Trunk Standing Low Back Extension 1-2 10-15Seated Ahdominal Crunch 1-2 10-15

ADVANCED GENERAL CONDITIONING

FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 35-45 MINUTES

When you are proficient in perfbrming 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 ?,our training with this "split system" routine

that works opposing muscle groups on different days. To do this, you'll increase your resistance when you call 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 ill the rep. Count three seconds up and three seconds down and

work to filtigue during each set.

Day I &3Chest Bench Press 1-3 10-12Shoulders Seated Shoulder Press 1-3 10-12

Arms Triceps Pushdown 1-3 10-12Biceps Curl 1-3 10-12

Legs Leg Extension 1-3 10-12

Leg Curl 1-3 10-12

Day2 &4 | [IOIt|ll i_,l IIIII;I I_ l.'I' I_l_ _"al_

Back Seated Lat Rows 1-3 10-12Seated Lat Pulldowns 1-3 10-12

Shoulders Crossover Rear Delt Row 1-3 10-12

Arms Biceps Curl 1-3 10-12

Reverse Curl 1-3 10-12

Tnmk Standing Low Back Extension 1-3 10-12Seated Abdominal Crunch 1-3 10-12

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20 MINUTE UPPER/LOWER BODY

FREQ_UENCY: 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 t:ailure, stopping at the point that your techlfique starts to deteriorate.

Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you pertbrm. 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 & 3Chest Bench Press 1-3 12-15Back Seated Lat Rows 1-3 12-15Shoulders Crossover Rear Delt Rows 1-3 12-15

Arms Biceps Curl 1-3 12-15

Triceps Extension 1-3 12-15

DAY 2 & 4 Im _IIPIII|II _,1 _,'t[_1 IIQI L'I" l_ L'l[_lll

Legs Leg Extension 1-3 12-15Leg Curl 1-3 12-15Standing Hip Extension 1-3 12-15Standing Hip Abduction 1-3 12-15

Trunk Standing Low Back Extension 1-3 10-12Seated Abdominal Crunch 1-3 10-12

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BODY BUILDING

FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES

Body building requires fbcused concentration and dedication to training, as well as proper eating habits. Train each musclegroup to fifilure befbre moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activin_ toincrease your caloric expendinlre and help to reduce your body fht levels to achieve a defined muscular look. Rest 30-60 secondsbetween each set and exercise. Focus on proper form. Tighten the muscle befbre you move, squeeze the muscle as you move,cramp the muscle at the point of fldl 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 threeseconds down and work to filtigue during each set.

DAY 1

Shoulders

*'.,IL'_r_

Bench Press 2-4 8-12

Chest Fly 2-4 8-12Seated Shoulder Press 2-4 8-12

Crossover Rear Delt Row 2-4 8-12

Lateral Shoulder Raise 2-4 8-12

Shoulder Shrug 2-4 8-12

DAY 2Back

Arms

Seated Lat Row 2-4 8-12Seated Lat Pulldowns 2-4 8-12

Biceps Curl 2-4 8-12Reverse Curl 2-4 8-12

Triceps Pushdown 2-4 8-12Triceps Extension 2-4 8-12

DAY 3Legs

Trunk

Squat 2-4 8-12

Leg Extension 2-4 8-12

Standing Hip Extension 2-4 8-12

Leg Curl 2-4 12-15

Standing Low Back Extension 2-4 8-12Seated Abdominal Crunch 2-4 8-12

Seated Oblique Ahdominal Crunch 2-4 8-12

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CIRCUIT T P,AINING--ANAEROB_ [C/CA_ RDIO VASC_ULA R

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, challengingroutine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the nextexercise (less than 20 seconds). One circuit equals one set of each exercise. Initiall3; start with completing one round of Circuit1.Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Addadditional rounds of Circuit 2 as your fitness level increases. Repeat process with Circuit 3. Do not let your heart rate exceed 220minus your resting heart rate. Pertbrm each rep of each exercise slowly and with pert)ct technique. Count three seconds up andthree seconds down.

Circuit 1Chest Bench Press 8-12

Legs Squat 8-12Back Seated Lat Row 8-12

Legs Leg Curl 8-12Trunk Seated Abdominal Crunch 8-12

Circuit 2Shoulders Seated Shoulder Press 8-12

Legs Leg Extensions 8-12Back Seated Lat Pulldowns 8-12

Trunk Standing Low Back Extension 8-12Arms Biceps Curl 8-12

Circuit 3Shoulders Crossover Rear Delt Rows 8-12

Arms Triceps Pushdown 8-12

Legs Leg Curl 8-12

Trunk Seated Oblique Crunch 8-12

12

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TRUE AEROBIC CI RCUIT 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 capaciD _,endurance and burning _at as energ)q

Tile idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up tile 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 tile same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional

rounds of Circuit 2 as your fimess level increases. Do not let your heart rate exceed 220 minus your resting heart rate. Perform

each rep of each exercise sl(_vly and with pertbct technique. Count three seconds up and three seconds down.

Any D_peof aerobic exercise can be used fbr this routine. Some examples are: jumping jacks, jogging in place, or stair climbing.

Circuit 1

Chest Bench Press 8-12Aerobic Exercise 30-60 Seconds

Legs Squat 8-12Aerobic Exercise 30-60 SecondsBack Seated Lat Rows 8-12Aerobic Exercise 30-60 Seconds

Legs Leg Curl 8-12Aerobic Exercise 30-60 SecondsTrunk Seated Abdominal Crunch 8-12Aerobic Exercise 30-60 Seconds

Circuit 2 _ DIOI@e_'-- 7__'__ _Jb1{_l Ilql II ! _'.l.i.

Shoulders Seated Shoulder Press 8-12

Aerobic Exercise 30-60 Seconds

Legs Leg Extension 8-12Aerobic Exercise 30-60 Seconds

Back Seated Lat Pulldowns 8-12

Aerobic Exercise 30-60 Seconds

Trunk Standing Low Back Extension 8-12Aerobic Exercise 30-60 Seconds

Arms Biceps Curl 8-12

I 17274rAA X20M 0404indd 13

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4/6/04 12:30:01 PM II

14

STRENGTH TRAINING

FREQ_UENCY: 3 DAYS PERWEEK (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 haveprogressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work eachset to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 lbs and decrease your repsm 5. Rest 60-120 seconds between each set and exercise. Focus on pwper fbrm. Tighten the muscle bef5re you move, squeeze themuscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Moveslowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count two seconds upand four seconds down and work to _atigue during each set.

Day IChest

Shoulders

_it[_1 IIQI Ill 21_ i.![_lll

Bench Press 2-4 5-8

Chest Fly 2-4 5-8Seated Shoulder Press 2-4 5-8

Crossover Rear Delt Rows 2-4 5-8

Shoulder Shrug 2-4 5-8

Day 2Back

Arms

Seated Lat Row 2-4 5-8

Seated Lat Pulldowns 2-4 5-8

Biceps Curl 2-4 5-8Reverse Curl 2-4 5-8

Triceps Pushdown 2-4 5-8

Triceps Extension 2-4 5-8

Day 3Legs

Trunk

_it[_1 IIQI Ill 21_ i.![_lll

Squat 2-4 5-8

Leg Extension 2-4 5-8

Leg Curl 2-4 5-8

Standing Hip Extension 2-4 5-8

Standing Low Back Extension 2-4 5-8Seated Abdominal Crunch 2-4 5-8

14

I 17274rAA X20M 0404}ndd 14 4/6/04 12:30:02 PM I

BOWFLEX XTREME Chest Exercises

I Bench Press--Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:Pectoralis Major; Deltoids; Triceps

Position:Seated--thcing 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 andcontrol your range of motion.

• Keep knees bent, feet on Platform, headback against Seat Back Pad.

• Keep elbows in front of shoulders.

• Keep shoulder blades pinched togetherand maintain good spinal alignment.

START

START

• (;rasp Hand Grips in bothhands.

• Bend your elbows until handsare at chest level. Rotate upperarms away from torso, elbowsout, palms forward.

• Line tip arms with cableskeeping your wrists straight.

• Raise chest, pinch shoulderblades together, and maintain aslight, comfortable arch in yourlower back.

FINISH

ACTION

• Slowly press your hands forward,straightening your arms whilemoving your hands together. Donot lock elbows.

• Return to start position, keepingyour wrists at shoulder width andin line with the cables.

I Chest Fly--Shoulder Horizontal Adduction (elbow stabilized)

Muscles worked:Pectoralis Major; Anterior Deltoid

Position:Seated--facing outward




Success Tips• Maintain a 60-90 ° angle benveen upper

arms and torso during exercise.

• Keep chest muscles tightened. Limit andcontrol your range of motion.

• Keep knees bent, feet on Platform, headback against Seat Back Pad.

• To improve your pectoralis inw;lvement,keep your shoulder blades pinchedtogether throughout upward anddowmvard movements.

START

START

• Grasp Hand (;rips in bothhands.

• Open your arms into a wide,elbow bent position, keepingelbows and forearms below chestlevel, pahns forward.

• Raise chest, pinch shoulderblades together, and maintain aslight, comfortable arch in yourlower back.

FINISH

ACTION

• Slowly press your arms forwardand upward, straightening armsand moving your hands together.

• Rotate your wrists and forearmsupward, makin_ sure that yourarms are direct_v "in line" withthe cables.

• Slowly return to start position.

17274rAA X20M 0404indd 15

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4/6/04 12:30:05 PM II


IMuscles worked:Pectoralis Major; Deltoids; Triceps

Decline Bench Press--Shoulder Horizontal Adduction (and elbow extension)



Pulleys:Center Cross Bar--Wide Position


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, headback against Seat Back Pad

• Do not let your elbows travel behindyour shoulders

• Keep shoulder blades pinched togetherand maintain good spinal alignment

START FINISH

START

• Grasp Hand (;rips inboth hands.

• Cables travel beneath arms,forearms aligned with cables.

• Bend your elbows, keeping yourforearms at least 10° lower thanwhen in the "standard" BenchPress start position

• Raise chest, pinch shoulderblades together, and maintain acomfortable arch in lower back

ACTION

• Slowly straighten yourelbows, keeping ut'_per armsat a 90° angle from yourtorso. Forearms should be 5-6" lower than when in thestandard Bench Press position.Do not lock your elbows.

• Slowly return to the startpositi_m, keeping your wristssteady and vour movementsslow and cc_ntrolled.

I Incline Bench Press--Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:Pectoralis Major; Deltoids; Triceps






arms and torso at the start of the motion,

and slightly less than 90 ° at the finish.

• Keep knees bent, feet on Plat%rm, head

back against Seat Back Pad.

• Do not let your elbows travel behind

your shoulders

• Keep shoulder blades pinched togetherand maintain good spinal aligmnent

START

START

• Grasp Hand Grips inboth hands.

• Cables travel over arms, forearmsaligned with cables.

• Bend your elbows, keeping yourforearms at least 10° higher thanwhen in the "standard" BenchPress start position.

• Raise chest, pinch shoulderblades to_ether, and maintain acomfortable 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"higher than when in thestandard Bench Press position.Do not lock your elbows.

• Slowly return to the startposition, keeping your wristssteadv and VOtlr movementsslow and cc_ntrolled

16

I 7274rAAx2oM040 i°do16 400 23009PMI


IMuscles worked:Pectoralis Major; Anterior Deltoid

Decline Chest Fly--Shoulder Horizontal Adduction (elbow stabilized)

START FINISH





Success Tips• Maintain a 60-90 ° angle benveen upper

arms and torso during exercise• Keep chest muscles tightened Limit and

control your range of motion

• Keep knees bent, feet on Platform, headback against Seat Back Pad

• To improve your pectoralis involvement,pinch your shoulder blades togetherthroughout movement

START

• (;rasp Hand Grips inboth hands.

• Open your arms into a wide,"embrace" position, elbowsslightly bent. Press your forearmsdowmvard. At fifll extension,hands should be level with yourhips, pahns £1cing forward.

• Do not lock your elbows.• Raise chest, pinch shoulder

blades together, and maintain aslight, comfortable arch in yourlower back.

ACTION

• Slowly press your arms forwardand downward, straighteningarms and moving your handstogether Hands should be 56"lower than standard Chest FlyFinish position

• Rotate your wrists and forearmsupward.

• Return to start position, slowlybringing your arms in front ofyou, just below chest level.

I Incline Chest Fly--Shoulder Horizontal Adduction (elbow stabilized)

Muscles worked:Pectoralis Major; Anterior Deltoid





Success Tips• Maintain a 60-90 ° angle t)enveen 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 inw_lvement,

pinch your shoulder blades togetherthroughout irlovement.

START

START• Grasp Hand (;rips in

both hands.

• Press your arms forward andupward, straightening arms ansmoving your hands together.Hands should be 5-6" higherthan the standard Chest Flystart position..

• Do not lock your elbows.• Raise chest, pinch shoulder

blades together, and maintain aslight, comfortable arch in yourlower back.

FINISH

ACTION• Open your arms into a wide,

"embrace" position, elbowsslightly bent Press your forearmsupward. At full extension, yourelbows should be level with yourears, palms facing forward.

• Rotate your wrists andforearms upward.

• Return to Start position, slowlybringing your arms in front of _you, just below chest level.

17

BOWFLEX XTREME 2 Shoulder Exercises

Crossover Rear Delt Rows--Elbow Flexion

Muscles worked:Anterior and Middle Deltoids

Position:Standing--facing Power Rods _


Pulleys:Center Cross Bar--Narrow Pulleys



arms and torso during motion.

• Lift your chest, keep your knees bent andfeet on Standing Platform.

• To work one arm at a time, place non-working hand on Seat Back Pad tostabilize.

• Keep shoulder blades pinched togetherand maintain good spinal alignment.

START

STARTCross your arms in front of youand grasp the Hand Grips (rightGrip in left hand and vice versa),pahns facing toward the floor,arms nearly straight.Bend slightly from hips andraise your arms until they are infron(ofyour body at a 9_0° angleto your torso.

FINISH

ACTION

• Allowing your arms to bendas you go, move your elbowsoutward and backward.

• Keep your forearms pointing inthe direction of the cables.

• Slowly return to the startposition. Do not relax thetension in your shoulder muscles.

Crossover High Rear Delt Rows--Elbow Flexion


Position:Standing--facing Power Rods _


Pulleys:Front Lat Cross Bar



arms and torso during motion.• Keep shoulder blades pinched together,

_ood spinal alignment and your chestfred mroughout exercise.


START

STARTCross your arms in front of youand gr_lsp the Hand Grips (rightGrip in left hand and vice versa),palms facing toward the floor,arms nearly straight.Stand up straight and then leanback slightly from hips.

FINISH

ACTION

Allowing your arms to bendas you go, move your elbowsoutward and backward.

Keep your forearms pointing inthe direction of the cables.

Move until your elbows areslightly behind your shoulders.Slowly return to the startposition. Do not relax thetension in your shoulder muscles.

18


I Reverse Fly--Shoulder Horizontal Abduction (elbows stabilized in slight flexion)

Muscles worked:Rear Deltoids; Middle Deltoids;Trapezius; Rhomboids

Position:Standing--facing Power Rodd _



START


Success Tips• Do not lose spinal alignment--keep your

chest lifted.


• Keep your spine aligned and a slight archin your lower back.

• Maintain a 90° angle between upperarms and torso throughout exercise.

START

• (;rasp the Hand Grips, pahnsfacing floor, arms nearly straight.

• Stand up straight and bendslightly forward from the hipsuntil arms/cables are in front ofbody at a 90" angle from torso.

ACTION

• ]Maintaining the bend in yourarms, move your elbows outwardand backward.

• When your elbows are slightlybehind'your shoulders, slowl?;return to the start position,keeping your rear shouldermuscles tightened throughoutmovement.

ICrossover Reverse Fly--Shoulder Horizontal Abduction (elbows stabilized in slight flexion)

Muscles worked:Rear Deltoids; Middle Deltoids;Trapezius; Rhomboids

Position:Standing--facing Power Rods _'





chest lifted.



• Maintain a 90° angle between upperarms and torso throughout exercise.

START FINISH

START• Cross your arms in front of your

body _(nd grasp the Hand Grips,rigt{t Grip in left hand and viceversa, with your palms facing thefloor and arms nearly straight.

• Stand up straight and bendslightly forward from the hipsuntil arms/cables are in front ofbody at a 90 angle from torso.

ACTION

Maintaining the bend in wmrarms, move vour elbows outwardand backward, crossing the cablesas your arms move back.When your elbows are slightlybehind'your shoulders, slowh"d

return to the start position,keeping your rear shouldermuscles tightened throughoutInove nle Ilt,

I 17274rAA X20M 0404indd 19

19

4/6/04 12:30:20 PM II

BOWFLEX°XTREME 2 Shoulder Exercises

Seated Shoulder Press--Shoulder Adduction (and elbow extension)

Muscles worked:Front Deltoids; Upper Trapezius; Triceps





Success Tips• Lift your chest, keep your knees bent and

feet on Standing Platform.• Do not increase the arch in your lower

back as you raise your arms, but keepyour spine steady and tight.

• Keep abdominals tight and maintaingood spinal alignment.

START

START• Grasp Hand Grips, palms facing

away from the Power Rods%• Raise the Hand Grips to

shoulder level, keeping yourpalms facing forward.

FINISH

I

ACTIONStraighten your arms slowly overyour head, focusing on movingyour elbows up and inwardtoward your ears.Slowly return to the startposition, keeping tension in yourfront shoulder muscles.

Front Shoulder Raise--Shoulder Flexion (elbow stabilized)

Muscles worked:Front and Middle Deltoids

Position:Standing--facing outward


Pulleys:Squat Pulley Frame--Wide Pulleys


Success Tips• Keep abdominals tight and maintain

good spinal alignment.• Lift your chest, keep your knees bent and

feet on Standing Platform.• Do not increase the arch in your lower

back as you raise your arms. You maywish to lean your lower back against theSeat Back Pad.

START

START• Grasp the Hand Grips,

pahns facing back toward thePower Rods c_'),arms straight atyour sides.

FINISH

ACTIONKeeping your arms straight,move them forward, leadingwith your forearms, until armsare extended in front of you atshoulder height.Arms may be moved alternatelyor together.Slowly return to the startposition with your upper armsnext to your torso.

I

2O


I Shoulder Extensionm(elbows stabilized)

Muscles worked:Latissimus Dorsi; Teres Major; Rear Deltoid;Middle Trapezius; Rhomboids; Triceps

Position:Standing, facing Power Rods




Success Tips• Keep your chest lifted, knees bent and

feet braced against the Standing Platform.• Keep your lats tightened throughout the

motion.

• Keep abdominals tight and maintaingood spinal alignment.

• Release your shoulder blades at theend of each rep and initiate new rep byretracting your shoulder blades.

START

START• Grasp the Hand Grips, palms

facing down, arms straight andat an approxhnately 45° anglefrom your torso.

• Tighten your trunk musclesto stabilize your spine whilemaintaining a slight arch in thelower back.

FINISH

ACTION

• Initiate movement by pinchingshoulder blades together.

• Continue movement by movingyour hands in an arc downward,along your sides, until hands arelevel with hips.

• With controlled movement,slowly return to the startposition.

IMuscles worked:Upper Trapezius

Position:Standing, facing Power Rodd _


Pulleys:Squat Pulley Frame--Standard Pulleys


Success Tips• Keep abdominals tight and maintain

good spinal alignment.• Do not bend your neck or slouch during

this exercise.

• Raise shoulders evenly.• For variation, try this exercise bent

forward slightly from the hips.

Shoulder ShrugmScapular Elevation

START

START• Reach down and grasp the Hand

Grips, palms facing each other.• Let your arms hang at your sides.

FINISH

ACTION• Slowly raise your shoulders

towards the back of your head,keeping your neck and head still.

• Slowly reverse the motion backto the start position, keepingyour upper trapezius musclestight throughout the motion.

I 17274rAAX20M 0404indd 21

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4/6/04 12:30:27 PM II


Scapular Protraction--(elbows stabilized)

Muscles worked:

Serratus Anteriors



Pulleys:Center (-:ross Bar--Narrow Pulleys



feet on Standing Platform.• You may wish to lean your head against

the Seat Back Pad.


• Maintain a 90° angle between upper armsand torso throughout exercise.

• Do not slouch forward or use your armmuscles to assist this motion. Keep thismotion only in the shoulder blades.

START

START• Reach behind your body, grasp

the Hand Grips and straightenyour arms in front of you at a90° angle from torso.

• Keep your arms in line with thecables, pahns facing down andwrists straight.

FINISH

!iiiiii

ACTION• Keeping your arms straight and

in line with the cables, slowlymove your shoulder bladesforward, away from the SeatBack Pad. Slowly bring yourhands together using only yourshoulder muscles.

• Slowly return to the startposition, keeping tension in yourshoulder blades.

• Movement is very subtle andoccurs only in shoulder blades.

Scapular Depression

Muscles worked:Lower Trapezius



Pulleys:Front Lat Cross Bar--Wide Pulleys



chest lifted and head against the SeatBack Pad.


START

START• Grasp the Hand Grips and raise

your arms above your head,palms facing outward, armsnearly straight.

• Tighten your trunk musclesto stabilize your spine whilemaintaining a slight arch in yourlower back.

FINISH

ACTION

• Keeping your arms straight, slideyour shoulder blades downward,toward your hips.

• When your shoulder blades havefully depressed, slowly return tothe start position.

• Movement is very subtle andoccurs only in shoulder blades.

22

BOWFLEX XTREME Shoulder Exercises

IMuscles worked:Middle Deltoids; Supraspinatus;Upper Trapezius

Position:Standing facing outward



Lateral Shoulder Raise--Shoulder Abduction (elbows stabilized)

START FINISH


Success Tips•You may need to use the Squat Straps for

this exercise.

• Elevate your shoulders slightly toward theback of your head.

• Maintain good spinal alignment and bendforward slightly from the hip.

• Do not swing your arms upward or moveyour trunk during this exercise.


START• Grasp the Hand Grips, pahns

lacing each other.

• Let your arms hang at your sides,directly in line with the cables.

• Keep your chest lifted, and aslight arch in your lower back.

ACTION• Raise your arms directly out to

the sides, nearly to shoulder level.

• Keep the side of your arm/elbowlhcing out and up throughout themovement.

• With controlled movement,slowly return to the startposition.

I Seated Forearm Lateral Shoulder Raise--Elbows stabilized

Muscles worked:Middle Deltoids; Upper Trapezius;Supraspinatus

Position:Seated facing outward


Pulleys:Squat Pulley Frame--Narrow Pulleys

START _:_ .......FINISH


Success Tips• Raise your chest and keep your shoulder

blades pinched together.• Elevate your shoulders slightly toward the

back of your head.• Maintain good spinal alignment and

bend forward slightly from the hip.• 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.

START• Open the Hand Grip webbing

and slide the Grips over yourforearms until they are cradledin your elbows.

• Let your upper arms hangdirectly in line with the cables.Bend your elbows 90°.

• Sit up straight and bend slightlyforward from the hips untilarms/cables are in front of bodyat a 90° angle from torso.

ACTION• Raise your arms directly out to

the sides, nearly to shoulder level.• Keep the side of your forearms/

elbows facing out and upthroughout the movement.

• Slowly bring your armsback to the start position withoutrelaxing.

23

BOWFLEX°XTREME 2 Shoulder Exercises

Shoulder Rotator Cuff--Internal Rotation IMuscles worked:

Subscapularis

Position:

Standing--facing left or right







• Maintain a 90 ° angle between forearmsand torso throughout exercise.

• Do not rotate the spine to get additionalrange of motion.

START

START• Grasp the Hand Grip nearest you

in the hand closest to the PowerRods _, and draw your upper arminto your torso. Keep your elbowbent and your forearm at a 90 °angle from your torso.

• Give yourself enough distance toeliminate slack in the cable.

• Use a light resistance.--this isnot a powerful movement.

FINISH

i̧ iii

ACTION

Rotate your forearm toward yourabdomen, keeping your elbow atyour side throughout motion.

Slowly return to the startposition, maintaining slow,controlled motion.

Shoulder Rotator Cuff--External Rotation

Muscles worked:Infraspinatus; Teres Minor

Position:Standing--facing left or right





feet on Standing Platform.• Keep your spine aligned and a slight arch

in your lower back.

• Maintain a 90 ° angle between forearmsand torso throughout exercise.

• Do not rotate the spine to get additionalrange of motion.

START

START• Grasp the Hand Grip nearest

you in the hand farthest fromthe Power Rods, and drawyour upper arm into your torso.Keep your elbow bent and yourforearm at a 90° angle from yourtorso.

• Give yourself enough distance toeliminate slack in the cable.

• Use a light resistance.--this isnot a powerful movement.

FINISH

ACTIONRotate your forearm away fromyour abdomen, keeping yourelbow at your side throughoutmotion.

Slowly return to the startposition, maintaining slow,controlled motion.

I

24

BOWFLEX XTREME z Shoulder Exercises

I Crossover Seated Rear Delt RowsmEIbow Flexion


Position:Seated on the floor--facing machine


Pulleys:Squat Pulley Frame



arms and torso during motion.• Keep knees bent and feet braced against

the Standing Platform.• Do not bend your torso forward.• Keep shoulder blades pinched together

and maintain good spinal alignment.

START

STARTCross your arms in front of youand grasp the Hand Grips (rightGrip in left hand and vice versa),palms/acing toward the floor.Brace your heels against the endof the Standing Platform.

Lean back slightly andstraighten your arms.Raise your arms until theyare in front of your body atapproximately a 90° angle toyour torso.

FINISH

ACTION• Allowing your arms to bend

as you go, move your elbowsoutward and backward untilelbows are parallel with yourshoulders.

• Keep your forearms pointing inthe direction of the cables.

• Slowly return to the startposition. Do not relax thetension in your shoulder muscles.

IMuscles worked:Middle Trapezius; Rhomboids






chest lifted.

• Keep knees bent and feet braced againstthe Standing Platform.

• Do not bend your torso forward.• Do not use your arm muscles for this

movement.

Scapular Retraction

START


facing each other.• Brace your heels against the end

of the Standing Platform.

FINISH

ACTION• Keeping your arms straight,

slowly pinch your shoulderblades together.

• When shoulder blades are tullyretracted, slowly return to thestart position.

I 17274rAA X20M 0404indd 25

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4/6/04 12:30:41 PM ]

BOWFLEX°XTREME 2 Back Exercises

Good Morning IMuscles worked:Latissimus Dorsi; Teres Major;Rear Deltoids


Accessory:Squat Bar


START FINISH


Success Tips• 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


START• Grasp the Squat Bar with your

pahns facing downward.• Keep your legs bent slightly.• Bend over, approximately 90°

from your hips (not your waist)

ACTION

Initiate the movement bypushing your hips forward.Slowly move your trunk untilyou are in the standing position.Back should be tightened whenreaching upright positionSlowly return to the startposition without relaxing tensionin your legs.

Standing Low Back Extension--(with hip extension)

Muscles worked:Lower Trapezius; Erector Spinae;Gluteus Maximus





Success Tips• Lift your chest, keep your knees bent

and feet on Standing Platform. Pinchshoulder blades together.

• Keep your spine aligned, abs tight and aslight arch in your lower back.

• Move from the hips onlyMo not bendfrom waist.

START

START• Open the webbing on the Hand

Grips and slide them over yourforearms, tightening near yourelbows.

• Bend your knees comfortably,arms crossed in front of chest.Pull the Hand Grips tightly intoyour chest.

• Pinch shoulder blades togetherand lean ibrward from the hips,at least 45°, letting the tensionout of the Cables.

FINISH

ACTIONKeeping your chest lifted, moveyour entire torso upwards intoa straight standing position bypivoting at the hips.Slowly return to the startposition without slouching orchanging spinal alignment.

26

I

BOWFLEX XTREME z Back Exercises

IMuscles worked:Latissimus Dorsi; Teres Major;Rear Deltoids; Biceps

Position:Standing facing Power Rods



Bent Rear Delt Row

START



feet on Standing Platform.• Do not bend your neck forwards or

backwards during motion.• Keep your spine aligned, abs tight and

a slight arch in your lower back. Do notslouch.

START• Pivot forward from your hips,

knees bent, spinal muscles tight.• Grasp the Hand Grips, palms

facing backward. Keep handsshoulder-width apart.

• Let your arms hang in thedirection of the pulleysMo notlock your elbows.

ACTION

• Initiate movement by pullingyour elbows back as you bringthe Hand Grips upward to apoint below your chest. Keephands shoulder-width apart.

• Slowly return to start position,keeping your knees bent andyour back flat.

I Crossover Bent Rear Delt Row






Success Tips

• Lift your chest, kee)_}<mr knees bent andfeet on Standing Platform.

• Do not bend your neck forwards orbackwards during motion.

• Keep your spine aligned, abs tight anda slight arch in your lower back. Do notslouch.

• Keep the lats tightened throughout theentire motion.

START

STARTPivot forward from your hips,knees bent, spinal muscles tight.Cross your arms, reach downand grasp the Hand Grips (rightGrip in left hand and vice versa),pahns facing backward. Keephands shoulder-width apart.Let your arms hang in thedirection of the pulleysMo notlock elbow.

ACTION

• Initiate movement by pullingyour elbows back as you bringthe Hand Grips upward andcross them over your chest.Keep your crossed handsshoulder-width apart.

• Slowly return to start position,keeping your knees bent andyour back flat.

I 17274rAAX20M 0404indd 27

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4/6/04 12:30:48 PM II

BOWFLEX°XTREME 2 Back Exercises

Seated Wide Lat Pulldowns--Shoulder Adduction (with elbow flexion) IMuscles worked:Latissimus Dorsi; Teres Major;Rear Deltoids

Position:Seated--Facing Power Rods '_

Accessory:Lat Pulldown Bar

Pulleys:Lat Cross Bars

START FINISH






• If you can't complete motion with handswide, bring your hands closer together.

START• Grasp the Lat Pulldown Bar at

a comfortable, wide grip, then

sit, with your arms extendingupward.

• You may position your thighsdirectly beneath the pulleys, but

lean back slightly from hips.

ACTIONInitiate the movement by pullingyour shoulder blades downwardand together, drawing yourelbows down toward your hipsand then inward into your trunk.The Lat Pulldown Bar may nottouch your chest.Forearms should stay in line withthe direction of the cables.

Slowly return to the startposition, without relaxing thetension 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 Rods _*


Pulleys:Lat Cross Bar






START

START• Grasp the Lat Pulldown Bar,

keeping your hands next to each

other, and then sit, with your

arms extending upward, musclesrelaxed and ready.

• You may position your thighsdirectly beneath the pulleys, butlean back slightly from hips.

FINISH

ACTIONInitiate the movement by pullingyour shoulder blades downwardand together, drawing yourelbows down toward your hipsand then inward into your trunk.The Lat Pulldown Bar may nottouch your chest.Forearms should stay in line withthe direction of the cables.

Slowly return to the startposition, without relaxing thetension in your shoulders.

28

BOWFLEX XTREME Back Exercises

I Narrow Lat Pulldowns with Hand Grips--Shoulder Extension (with elbow flexion)


Position:Seated--Facing Power Rods c_


Pulleys:Lat Cross Bar--Narrow Pulleys

START FINISH





a slight arch in your lower back. Do notslouch

STARTGrasp the Hand Grips in bothhands, as if they are one, largerGrip. Keep your pahns facingeach other throughout exercise.Sit, arms extending upward,muscles relaxed and ready.You may position your thighsdirectly beneath the pulleys, butlean back slightly from hips.

ACTION• Initiate the movement by pulling

your shoulder blades downwardand together, drawing yourelbows down toward your hipsand then inward into your trunk.

• The Hand Grips may not touchyour chest.

• Forearms should stay in line withthe direction of the cables.

• Slowly return to the startposition, without relaxing thetension in your shoulders.

I Reverse Grip Pulldowns--Shoulder Extension (with elbow flexion)


Position:Seated--Facing Power Rods _





feet on Standing Platform.• Do not bend your neck tbrwards or

backwards during motion.• Keep your spine aligned, abs tight and a

slight arch in your lower back.Do not slouch.

d%

START FINISH

STARTGrasp the Hand Grips with anunderhand grip (palms towardyour face). Keep your palmsfacing outward throughout theexercise. Hands should be acomfortable distance apart.Sit, arms extending upward,muscles relaxed and ready.You may position your thighsdirectly beneath the pulleys, butlean back slightly from hips.


your shoulder blades downwardand together, drawing yourelbows down toward your hipsand then inward into your trunk.

• Shoulders should be tullydepressed at end of movement.



29

BOWFLEX XTREME2 Back Exercises

Crossover Wide Pulldowns--Shoulder Extension (with elbow flexion)

Muscles worked:Latissimus Dorsi; Teres Major; RearDeltoids; Pectoralis Major; Triceps

Position:Seated--Facing Power Rods '_


Pulleys:Lat Cross Bar--Wide Pulleys



feet on Standing Platform. Keep latstightened.

• Do not bend your neck forwards orbackwards during motion.

• Keep your spine aligned, abs tight anda slight arch in your lower back. Do notslouch.

• Do not lean backward as you pull.

START

START• Cross your arms and grasp the

Hand Grips (right Grip in lefthand and vice versa).

• Sit, arms extending upward,muscles relaxed and ready.


FINISH

ACTION

• Initiate the movement by pullingyour shoulder blades downwardand together, drawing yourelbows down toward your hipsand then inward into your trunk.

• At end of motion, shouldersshould be fully depressed.



Crossover Narrow Pulldowns--Shoulder Extension (with elbow flexion)


Position:Seated--facing Power Rods






backwards during motion.• Keep your spine aligned, abs tight and a

slight arch in your lower back.Do not slouch.

30

START


Hand Grips (right Grip in lefthand and vice versa).

• Sit, arms extending upward,muscles relaxed and ready.


FINISH

ACTION


• At end of motion, shouldersshould be thlly depressed.



] 17274rAA X20M 0404 indd 30 _ 4/6/04 12:30:58 PM I

BOWFLEX XTREME 2 Back Exercises

I Pulldowns--Shoulder Adduction (with elbow flexion)


Position:Standing--facing Power Rods '_



START FINISH



feet on Standing Platform.• To determine the appropriate grip width

for you, hold your arms straight out toyour sides at shoulder height. Bend yourelbows approximately 90°. Hands shouldbe no wider apart than your elbows.


START• Grasp the Lat Pulldown Bar

with an overhanded grip (palmslacing the floor), at the gripwidth determined by followingthe directions in the SuccessTips.

• Keep your arms extended andmuscles relaxed and ready.

ACTION• Initiate movement by pulling

shoulder blades together whilesimultaneously drawing elbowsdown and inward.

• The Lat Pulldown Bar may nottouch your chest. At the end ofthe motion, arms should be nearyour sides, shoulder blades tullydepressed.

• Keep forearms in line withthe Cables.

• Slowly return to start position.

Stiff-Arm Pulldown--Shoulder Extension (elbow stabilized) IMuscles worked:Latissimus Dorsi; Teres Major; Rear Del-toids; Lower Trapezius; Biceps

Position:Standing--facing Power Rods



START FINISH


Success Tips• Keep your lats tightened throughout the

entire motion.

• Keep your chest lifted and maintainspinal alignment, keeping a very slightarch in your lower back.

• Release your shoulder blades at the endof each rep. Initiate each new rep bydepressing your shoulder blades.

• Keep your elbows nearly straight (do notlock elbows) throughout exercise.

START• Grasp the Lat Pulldown Bar with

your palms facing down.• Step back slightly, making sure

that there is enough movementin the cable to complete yoursfull range of motion with

this exercise.

• Bend slightly from hips, liftchest and tighten your abs tostabilize spine.

ACTIONInitiate the movement bylowering your shoulderblades, bringing them downand together.Keep your arms straight, movingyour hands downward in an arcand slowly in toward your thighs.Slowly return to the startposition without relaxingmuscle tension.

31

ROIMI:LJ °YTR

Standing Shoulder Pullover with Hand Grips--Elbow Stabilized

Muscles worked:Latissimus Dorsi; Teres Major;RearDeltoids; Biceps; Triceps






feet on Standing Platform.• Keep your lats tightened throughout

entire motion.


• Release your shoulder blades at the endof each rep. Initiate each new rep bydepressing your shoulder blades.

START


facing down, keeping handsshoulder-width apart.

• Tighten your abdominalsto stabilize your spine whilemaintaining a slight arch in yourlower back.

FINISH

I


your shoulder blades downwardsand tightening your lats.

• Pull your arms in an arc intoyour sides, keeping them assteady as possible and using slow,controlled movement.

• Slowly return to the startposition, allowing your arms andshoulder blades to relax withoutlosing readiness.

Crossover Seated Lat Rows--Shoulder Extension (and elbow flexion)

Muscles worked:Latissimus Dorsi; Teres Major;Rear Deltoids; Biceps; Triceps





Success Tips• Keep knees bent and feet braced against

the Standing Platform.

• Do not bend your torso forward.• Keep your chest lifted and maintain

spinal alignment.

• Release your shoulder blades at the endof each rep. Initiate each new rep bypinching your shoulder blades.

START


Hand Grips (right Grip in lefthand and vice versa), pahnsfacing each other.

• Keep your spine as erectas possible.

• Place your heels on the edge ofthe Standing Platform and bendyour knees comfortably.

FINISH

I

ACTIONInitiate the movement bypinching your shoulderblades together.Pull your upper arms downwardand backward, brushing past thesides of the body while keepingyour forearms pointing in thedirection of the cable.

Slowly return to thestart position.

32

BOWFLEX XTREME Z Back Exercises

Seated Lat Rows--Shoulder Extension (and elbow flexion) IMuscles worked:Latissimus Dorsi; Teres Major;RearDeltoids; Biceps




START FINISH


Success Tips• Keep knees bent and feet braced against

the Standing Platform.• Do not bend your torso forward.• Keep your chest lifted and maintain

spinal alignment.• Release your shoulder blades at the end

of each rep. Initiate each new rep bypinching your shoulder blades


facing each other.• Keep your spine as erect

as possible.• Place your heels on the edge of

the Standing Platform and bendyour knees comfortably.

ACTION

• Initiate the movement bypinching your shoulderblades together.

• Pull your upper arms downwardand backward, brushing past thesides of the body while keepingyour forearms pointing in thedirection of the cable.

• Slowly return to thestart position.

Reverse Grip Pulldown with Lat Bar


Position:Seated--Facing Power Rods (_








START

iii !;

STARTGrasp the Lat Pulldown Bar,keeping your hands next to eachother with an underhand grip,and then sit, with your armsextending upward, musclesrelaxed and ready.You may position your thighsdirectly beneath the pulleys, butlean back slightly from hips.

FINISH

I

ACTION


• The Lat Pulldown Bar may nottouch your chest.



33

BOWFLEX XTREME Arm Exercises

I Triceps Pushdown with Hand Grips--Elbow Extension

Muscles worked:Triceps





Success Tips• Keep your upper arms motionless and

your wrists straight.• Keep your chest lifted and maintain

spinal alignment, keeping a very slightarch in your lower back.

• Tighten the triceps throughout theexercise, using controlled motion.

• Keep your knees bent and feet onStanding Platform.

START

START• Grasp one or both of the Hand

Grips, palms facing the floor.• Keep hands and elbows

approximately shoulder-widthapart. Bend your elbows untilhands are near shoulders.

• Bend slightly from your hips butmaintain a stabilized spine.

FINISH

ACTIONKeeping your tbrearms andwrists stationary, straighten yourelbows, bringing your handsdown to your thighs, pahnsfacing out.Stop the motion before yourelbows are completely straight,and then reverse, slowlyreturning to the start positionwithout relaxing muscle tension.

IMuscles worked:Triceps


Accessory:Hand Grips in "Hammer" Hold (see Page 4)

Pulleys:Front Lat Cross Bar


Triceps Hammer Pushdown--Elbow Extension

START FINISH







Grips, using the "Hammer" hold,pahns Ihcing inward.

• Keep hands and elbowsapproximately shoulder-widthapart. Bend your elbows untilhands are near shoulders.


ACTIONKeeping your forearms andwrists stationary, straighten yourelbows, bringing your handsdown to your thighs, pahnsfacing out.Stop the motion before yourelbows are completely straight,and then reverse, slowlyreturning to the start positionwithout relaxing muscle tension.

34


Triceps Pushdown with Lat Pulldown Bar--Elbow Extension


Position:Standing--facing Power Rods'*









START

START• Grasp the Lat Pulldown Bar,

pahns facing the floor.• Keep hands and elbows

approximately shoulder-widthapart. Bend your elbows untilhands are near shoulders.


FINISH

ACTIONKeeping your tbrearms andwrists stationary, straighten yourelbows, bringing your handsdown to your thighs, pahnsfacing out.Stop the motion before yourelbows are completely straight,and then reverse, slowlyreturning to the start positionwithout relaxing muscle tension.

Single Arm Pushdown--Elbow Extension


Position:Standing--facing Power Rods °'


Pulleys:Lat Cross Bars







START

STARTGrasp one Hand Grip, pahnfacing downward.Stand approximately 1-2 feetfrom Lat Tower (adjust forcomfort), but keeping feet onStanding Platform.

Bring your arm in front of you,Hand Grip at chest level.Bend over slightly from hips,so that your shoulder is directlyover your hand.

FINISH

ACTION

• Keeping your upper armstationary, elbow next to trunk,sloMy push your arm downwardin a gentle arc until your hand isnear top of the thigh.

• Keeping your triceps tightened,slowly reverse the arcing motion,bringing the Hand Grip back tothe start position.

I 17274rAA X20M 0404indd 35

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4/6/04 12:31:17 PM II


I Triceps ExtensionmEIbow Extension overhead












Grips, palms facing outward.• Draw arms up until elbows

are pointing forward, handsbehind shoulders.

• Keep your elbows "in line" withthe cables throughout movementand your wrists straight.

FINISH

ACTION

• Keeping your upper armsstationary, straighten yourelbows, bringing your handsoverhead, pahns facing out.

• Stop your motion before yourelbows are completely straight,and then reverse, slowlyreturning to the start positionwithout relaxing muscle tension.

36

I Cross Triceps ExtensionmEIbow Extension






Success Tips• Keep your chest lifted and maintain a

very slight arch in your lower back.

• Keep knees bent and feet flat on theStanding Platform.

• Keep your upper arms motionless andyour wrists straight.

• Tighten the triceps throughout theexercise, using controlled motionthroughout the exercise.

START

START• Take one hand, reach over the

opposite shoulder and grasp aHand Grip.

• Bend and lower your elbow untilyour hand is in front of yourchest, pahn facing the floor andusing a Hammer Grip.

• Spread your back and shouldersinto the Seat Back Pad.

• Use your free hand to grasp theback of the active arm near theelbow to stabilize it.

FINISH

ACTIONKeeping your upper armstationary, slowly straighten yourelbow, bringing your hand acrossyour body in an arcing motionacross your chest.Stop the motion when yourarm is straight (don't lock yourelbow) and then slowly reversethe arcing motion, bringing yourhand back to the start position.

I 17274rAA x20M 0404 indd 36 _ 4/6/04 12:31:20 PM I

BOWFLEX XTREME 2

Hammer Triceps Extension

Arm Exercises






Success Tips• Keepyour upper arms motionless and





START

STARTGrasp one or both of the HandGrips using the "Hammer" grip.Keep your palms facing eachother.

Draw arms up until elbows arepointing forward, hands behindshoulders.

Keep your elbows "in line" withthe cables throughout movementand your wrists straight.

FINISH

ACTION

Keeping your upper armsstationary, straighten yourelbows, bringing your handsoverhead, palms facing eachother.

Stop the motion before yourelbows are completely straight,and then reverse, slowlyreturning to the start positionwithout relaxing muscle tension.

"Rope" Pushdown_Elbow Extension


Position:Standing--Facing Power Rods '_




Success Tips• Keep your knees bent and feet on

Standing Platform.• Keep your upper arms motionless and

your wrists straight.• Keep your chest lifted, abs tight and

maintain a slight arch in lower back.• Tighten the triceps throughout the

exercise, using controlled motion.

START

STARTDistance yourself from the LatTower, but keep your feet on theStanding Platform.

Cross your arms and grasp theHand Grip (right Grip in lefthand and vice versa), pahns/'acing down.Bring hands toward each other,in front of you, until they arepositioned as if grabbing a rope.Keep your elbows bent, upperarms at your sides.

FINISH

ACTION

• Keeping your upper armsstationary, elbows next to trunk,slowly straighten your armsdownward, in a gentle arc,until hands are near tops ofyour thighs, hands and elbowsstraightened and directly in linewith shoulders.

• Keeping your triceps tightened,slowly reverse the arcing motionand bring the Hand Grips backto the start position.

37


IMuscles worked:Biceps





Seated Biceps CurlmEIbow Extension (in supination)

START

Success Tips• Keep knees bent, feet flat on the Standing

Platform

• Keep your chest lifted, shoulders pinchedtogether, and a very slight arch in yourlower back.

• Keep your upper arms and shouldersmotionless and your wrists straight.

• Lay your head back against the Seat BackPad.

FINISH

START• Grasp one or both Hand Grips,

keeping your arms at your sides,forearms near your thighs.

• Keep your spine alignedthroughout motion.

ACTION• Curl your forearms toward the

upper arms, keeping upper armscompletely still.

• Keeping the motion fluid, slowlyreturn to the start positionwithout relaxing your biceps.

I Standing Biceps CurlmEIbow Flexion (in supination)

Muscles worked:Biceps






Standing Platform.• Keep your chest lifted, abs tight and a

very slight arch in your lower back.• Keep your elbows at your sides and your

wrists straight.

START


Grips, pahns facing forward.• Straighten, keeping your arms by

your sides, elbows loose.

FINISH

ACTION• Keeping your upper arms

stationary and your elbows atyour sides, slowly curl the HandGrips tbrward, then upward andin towards your shoulders.

• Slowly reverse the arcing motionbringing your hands back to thestart position.

38

BOWFLEX XTREME 2 Arm Exercises

Concentration Biceps Curl--Flexion (in supination)

Muscles worked:Biceps

Position:Standing--facing right or left





Standing Platform.• Keep your upper body motionless and

your wrists straight.

• Bend from the hips, never the waist.• Elbow should point to the floor at

all times.

• Keep chest lifted, trunk muscles tight andmaintain a slight arch in lower back.

• Keep your spine aligned throughoutmovement.

START

STARTStand on the Platform, one sidefacing the Power Rods®.With the inside hand, grasp theHand Grip closest to you.Keeping your back straight, bendat your hips and knees until yourtrunk is parallel to the floor.Place your uninvolved hand onyour thigh to stabilize.

FINISH

ACTION

• Slowly curl your the Hand Gripaway from the Cable and thenupward toward your shoulder.Keep your upper arm completelymotionless and elbow pointingdirectly at the floor at all times.

• Keeping your biceps tightened,slowly reverse the curling motionand bring your arm back to thestart position.

Hammer Biceps Curl--Elbow Flexion (in supination)

Muscles worked:Biceps; Brachialis; Brachioradialis

Position:Standing--Facing Power Rods '_




Success Tips• Keep your knees bent and feet on the

Standing Platform



START


Grips using the Hammer hold.Press your upper arms into yoursides and bend your elbows untilthey are at 90 ° angles.

• Straighten your spine, keepingyour upper arms by your sides,elbows loose.

FINISH

ACTION

• Keeping your upper armsstationary and your elbows atyour sides, slowly curl the HandGrips tbrward, then upward andin towards your shoulders.

• Slowly reverse the arcing motionbringing your hands back to thestart position.

I 17274rAA X20M 0404indd 39

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4/6/04 12:31:31 PM II



Position:Standing--Facing outward

Accessory:Squat Bar




Standing Platform.



Barbell Biceps CurlmEIbow Extension

START

START• Grasp the Squat Bar, palms

facing forward.

• Stand with your upper arms byyour sides (not pressed tightly)and keep your elbows bent sothat your forearms are at a 90 °angle to your upper arms.

FINISH

ACTION

• Slowly curl the Squat Barforward and then upward towardyour shoulders, keeping yourelbows at your sides and yourupper arms still.

• Slowly lower the Squat Bar backto the start position.


Position:Standing--Facing outward

Accessory:Squat Bar




Standing Platform.



Reverse Barbell Biceps CurlmEIbow Extension

START FINISH

START• Grasp the Squat Bar, palms

facing downward.

• Stand with your upper arms byyour sides (not pressed tightly)and keep your elbows bent sothat your forearms are at a 90 °angle to your upper arms.

ACTION• Slowly curl the back of your

wrists in an arcing motiontoward your shoulders, keepingyour elbows at your sides andyour upper arms still.

• Slowly lower the Squat Bar backto the start position.

40

I '7274rAAx2oM040 iodO40 4/0'0 '23134PMI


Seated Biceps Hammer CurlmEIbow Flexion

Muscles worked:Brachioradialis; Biceps






Standing Platform.• Keep your upper body motionless, elbows

at your sides and your wrists straight.• Keep your trunk muscles tight and

maintain a slight arch in lower back.

• Do not rock your upper body whilebending your elbow.

START


Grips in the vertical "HammerGrip" position.

• Straighten, keeping your upperarms and elbows by your sides,elbows loose. Forearms shouldbe at a 90° angle to upper arms.

FINISH

ACTION• Curl the Hand Grips forward,

then upward and in towardsyour shoulders.

• Keep your elbows at yoursides and your upper armscompletely still.

• Slowly reverse the curling motionand bring your arms back to startposition.

Reverse CurlmEIbow Flexion (in pronation)

Muscles worked:Brachialis; Brachioradialis; Biceps





Success Tips• Keep your knees slightly bent and feet on

Standing Platform.• Keep your upper body motionless, elbows

at your sides and your wrists straight.• Keep your trunk muscles tight and

maintain a slight arch in lower back.

START


Grips, pahns facing backward.• Straighten, keeping your upper

arms and elbows by yoursides, elbows loose. Bend yourelbows until your forearms arebetween 45-90 ° angles withyour upper arms.

FINISH

ACTION

• Keeping your pahns facing down,use your forearms to slowly bendyour elbows, curling the HandGrips fi_rward, then upward andin towards your shoulders.

• Keep your elbows at yoursides and your upper armscompletely still.

• Slowly reverse the curling motionand bring your arms back to thestart position.

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I Triceps Kickback


Position:Standing--facing Power Rods _'





Standing Platform.• Keep your chest lifted, trunk muscles

tightened, and a very slight arch in yourlower back.

• Keep one hand on the Center Cross Barto stabilize yourself throughout motion.

• Keep triceps tightened throughoutthe exercise.

START

START• Reach down and grasp a

Hand Grip in one hand, palmfacing backward.

• Draw your elbow back until theforearm is at approximately a 45°angle from the upper arm.

FINISH

ACTION

• Straighten your elbow, keepingyour upper arm completely still.

• When arm is completely straight,slowly return to the startposition.

I Hammer Triceps Kickback--Elbow Extension


Position:Standing--facing Power Rods





Standing Platform.• Keep your chest lifted, trunk muscles

tightened, and a very slight arch in yourlower back.

• Keep one hand on the Center Cross Barto stabilize yourself throughout motion.

• Keep triceps tightened throughoutexercise and continue to hold Hand Gripin the "Hammer" hold.

START

START• Reach down and grasp a Hand

Grip in one hand, keeping yourhand in the vertical "HammerGrip" position.

• Draw your elbow back until theforearm is at approxhnately a45° angle from the upper arm.

FINISH

ACTION

• Straighten your elbow, keepingyour upper arm completely still.

• When arm is completelystraight, slowly return to thestart position.

42


IMuscles worked:Biceps; Brachialis; Brachioradialis



Pulleys:Lat Cross Bar and Squat Pulley Frame


Success Tips• Lift your chest and keep your

knees slightly bent and feet onStanding Platform.

• For this exercise, one Hand Grip isattached to a Lat Cable and one HandGrip is attached to a Squat Cable.Alternate sides to build muscle evenly.

• Keep your upper body motionless, elbowsat your sides and your wrists straight.

• Keep your trunk muscles tight andmaintain a slight arch in lower back.

Arm Opposition Push-Pull

START

START• Grasp the Hand Grips, keeping

the one attached to the LatTower in an overhand grip andthe one attached to the SquatCable in an underhand grip.

• Straighten the Squat Cable armand bend the Lat Cable arm at a90° angle from your upper arm.

FINISH

ACTION

• Slowly raise the Squat Cable armwhile simultaneously loweringthe Lat Cable arm, until eacharm has reached full possibleextension in opposition to eachother.

• Slowly reverse, returning to startposition.

IMuscles worked:Middle Deltoids; Supraspinatus; Trapezius;Biceps; Abs



Pulleys:Lat Cross Bar and Center Cross Bar

Upper Body Opposition Push-Pull

START

!


Success Tips

• Lift your chest and keep your knees bentand feet on Standing Platform.

• For this exercise, one Hand Grip isattached to a Lat Cable and one HandGrip is attached to a Rod Cable. Alternatesides to build muscle evenly.

• Keep your upper body motionless, elbowsat your sides and your wrists straight.

• Keep your trunk muscles tight andmaintain a slight arch in lower back.

START• Grasp the Hand Grips, keeping

the one attached to the LatTower in an overhand grip andthe one attached to the RodCable in an underhand grip.

• Bend your forearms at a 90°angle from your upper arms,which should be at 90° anglesfrom your torso.

FINISHi

ACTION

• Slowly raise the Rod Cable armwhile simultaneously loweringthe Lat Cable arm, until eacharm has reached full possibleextension in opposition toeach other.

• Slowly reverse, returning tostart position.

43


Muscles worked:Porearlns






Standing Platform.• Move slowly and keep tension in the back

of the forearms at all times.

• Keep your chest lifted, trunk musclestightened, and a very slight arch in yourlower back.

• You may perform this exercise one armat a time to make it easier to focus andisolate the back of your forearms, or withboth arms simultaneously to save time.

Wrist Extension

START

STARTGrasp the Hand Grips, pahnfacing down, keeping yourelbows flared slightly to the side,elbows bent approximately 90°.

FINISH

I

ACTION

• Slowly curl the back of your fistsbackward towards your forearms.

• Stop when wrists are 90°from forearms or when youexperience discomfort.

• Slowly return to thestart position.

Muscles worked:Biceps; Forearms

Position:Standing--Facing Power Rods




Success Tips• Keep your chest lifted, trunk muscles

tight and a very slight arch in your lowerback.

• Move slowly, keeping tension in the frontof your forearms at all times.

• Do not increase or decrease the bend inyour elbow during this exercise--keep allmotion in the wrist.

• Do not rock your body back and forthduring wrist motion.

Wrist Curl_with Wrist Flexion

START

i; iiiiii

STARTReach down and grasp the HandGrips, pahns lacing forward,fingertips down.

Straighten, keeping your upperarms and elbows by your sides,elbows loose.

Bend your elbows 90°, pahnsup, and maintain that positionthroughout the entire exercise.

FINISH

I

ACTION

• With your upper arms stationaryand your elbows at your sides,slowly curl your fists toward thefront of your forearms.

• Keeping your forearms still,slowly let your fists return to thestart position.

44


I Resisted Dip--Elbow Extension






Success Tips• Lift your chest, keep your knees slightly

bent and feet on Standing Platform.• Keep your back straight and knees

slightly bent.• Keep your abs tight throughout

entire motion and maintain goodspinal alignment.

START

START• Reach up and grasp the Hand

Grips, pahns facing the floor,keeping your thumbs on theinside, toward your body.

• Cable should be between yourarms and your body.

• Upper arms should be at a 90°angle from torso.

FINISH

ACTION• Straighten your arms downward,

focusing on not moving yourelbows down or inward.

• SloMy reverse the motion,returning to the start positionwithout relaxing the tension inthe back shoulder muscles.

I 17274rAAX20M 0404indd 45

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BOWFLEX °XTREME 2 Abdominal Exercises

Seated (Resisted) Abdominal Crunch--Spinal Flexion

Muscles worked:Rectus Abdominus; Oblktues





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 thanlead it. Maintain normal neck posture.

• Tighten your abs through the entireexercise, rest only at the end of each set.

• Move slowly to eliminate momentum.• Allow exhalation up and inhalation down

without exaggerating breathing.

START

START• Grasp the Hand Grips in both

hands, drawing them over yourshoulders. Rest the back of yourfists on your chest or shoulders,pahns facing up.

• Lower back can start out flat orin a normal arch, knees and hipsare bent and feet should be flaton the Standing Platform.

FINISH

ACTION• Tighten your abs and curl only

your torso, slowly moving yourribs toward your hips. Move asfar as you can without movingyour hips or neck.

• Do not allow your lower backto lose contact with the benchduring this entire exercise.

• Slowly reverse the motion,returning to the start positionwithout relaxing your abs.

Seated (Resisted) Oblique Abdominal Crunch--Spinal Flexion/Rotation

46

Muscles worked:Rectus Abdominus; Obliques





Success Tips• Do not lift your head or chin--your head

should follow the rib motion rather thanlead it. Maintain normal neck posture.

• Tighten your abs through the entireexercise, rest only at the end of each set.

• Move slowly to eliminate momentum.• Allow exhalation up and inhalation down

without exaggerating breathing.

START

START• Cross one arm over the opposite

shoulder, grasp a Hand Grip, andrest the hand on your shoulderor chest, palm facing down.

• Lower back can start out flat orin a normal arch, knees and hipsare bent and feet should be flaton the Standing Platform.

FINISH i

ACTION• Tighten your abs on the side with

the active arm, focusing on theside of your ribs to the front ofyour pelvis on that side.

• Slowly move diagonally, rotatingtorso away from the side holdingthe Hand Grip, ribs turnedtoward the front of your pelvis.

• Crunch as deeply as you can,keeping lower back on bench.

• Slowly reverse to the startposition without resting.

] 17274rAA X20M 0404 indd 46 _ 4/6/04 12:31:53 PM ]

BOWFLEX XTREME

Trunk Rotation

Abdominal Exercises

Muscles worked:Rectus Abdominus; Oblktues;Serratus Anterior






Standing Platform.• This exercise must be performed

correctly--failure to do so could result ininjury. Use only low weight Rods.

• Keep all motion in your torso.• Move only as far as your muscles will

take youMo not use momentum toincrease your range of motion.

START

START• Stand with one side toward

the Power Rods ®. Grasp theHand Grip closest to you withboth hands.

• Raise both arms up nearshoulder level, hands extendedover the leg closest to thePower Rods _.

• Keep your elbows slightly bent.

FINISH

ACTION

• Tighten your entire abdominalarea and slowly rotate your ribcage and arms away from thePower Rods _ 30-40 °, as if youwere rotating with a rod throughthe middle of your spine.

• Slowly reverse the motion,returning to the start positionwithout relaxing muscle tension.

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BOWFLEX XTREME

IMuscles worked:Quadriceps


Accessory:None


Leg Extension:Engaged

Leg Extension

Leg Exercises

Success Tips• Use slow, controlled motkm--do not

"kick" into the extension.

• Do not let your knees rotate outwardduring the exercise. Keep kneecapspointing up and straight forward.

• Sit up straight, chest lifted, abs tight anda slight arch in your lower back.

START

STARTPut your legs over the LegExtension, with your knees nearthe pivot point and the lowerroller pads in front of your shins(see start image above).Keep your thighs hip-widthapart, knees pointing forward.Grasp the sides of the seat tostabilize yourself.

FINISH

ACTION

• Tighten your quads and slowlystraighten your legs, moving yourfeet forward then upward untilyour legs are completely straightand your kneecaps point upwardto the ceiling.

• Slowly reverse the motion,returning to the start positionwithout relaxing your quads.

IMuscles worked:All Leg Muscles; Gluteus Maximus

Position:

Standing--lacing outward

Accessory:

Squat Bar with Straps




tight and a slight arch in your lower back.

• Bend at the hips--do not use your waistor lower back.

• Keep your abs tightened throughoutmotion and knees pointed forward.

• Never step off of Standing Platform usingPower Rod '_resistance.

Squat

START

START• Stand with your feet about

shoulder-width apart.• Squat down and place the Squat

Bar across your shoulders--adjust the straps to make sureyou have resistance from thestart of the movement.

FINISH

ACTION

• Slowly rise to a standing position,keeping your knees slightly bent.Do not lock your knees.

• Slowly return to the startposition without relaxingyour quadriceps.

• Do not allow your knees toexceed a 90° angle.

48

BOWFLEX XTREME 2 Leg Exercises

Calf Raise--Ankle Plantarfiexion (knee stabilized)

Muscles worked:Gastrocnemius; Soleus

Position:Standing--facing Power Rods"'


Pulleys:Squat Pulley Platform--Standard Pulley


Success Tips• Keep your knees slightly bent and toes/

balls of feet on Standing Platform.• Do not lose contact between the balls of

your feet and the Standing Platform.• Keep your chest lifted, spine aligned, abs

tight and slight arch in your lower back.

• Do not lift your hips or excessively archyour back.

• Do not change hip or knee position--ONLY ankle motion should be used.

START

START• Stand with your toes on the

Standing Platform, heels hangingover the edge.

• Use the Hand Grips in bothhands as resistance and as abalance stabilizer.

FINISH

ACTION

• Slowly press the balls of your feetinto the Standing Platform andlift your heels upward.

• Then, maintaining tension, slowlyreturn to the start position.

Single Leg Calf Raise--Ankle Plantarfiexion (knee stabilized)

Muscles worked:Gastrocnemius; Soleus



Pulleys:Squat Pulley Platform--Standard Pulley


Success Tips• Do not lose contact with the balls of

your foot and the Standing Platform

during motion.• 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.

• Do not change hip or knee position--ONLY ankle motion should be used.

START

START• Stand on one foot, with your

toes/balls of feet on the StandingPlatform, heels hanging over the

edge.• Use the Hand Grips in both

hands as resistance and as abalance stabilizer.

• Keep the unused leg out of the

way, do not use it to build1rlO1rl entunl.

FINISH

ACTION

• Slowly press the ball of your footinto the Standing Platform andlift your heel upward.

• Then, maintaining tension, slowlyreturn to the start position.

I 17274rAA X20M 0404indd 49

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4/6/04 12:32:01 PM II

BOWFLEX XTREME

Standing Hip Extensionm(knee flexed)

Leg Exercises

IMuscles worked:Gluteus Maximus


Accessory:Hand Grip on Arch of Foot (see Page 4)



Success Tips• Keep your knees slightly bent and

support foot on Standing Platform.• Keep your chest lifted, spine aligned,

abs tight and a very slight arch in yourlower back.

• Do not bend from waist or lower back.

• Keep your knee stabilized in the 90° angleposition.

START

START• Secure the Hand Grip around

the arch of your foot. Bend this

leg approxhnately 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 yoursel£

ACTION

Initiate the movement bytightening your glutes and slowlypivoting your leg from your hip.Move your entire leg backward,keeping your knee steady at a 90°angle.Slowly move your leg as far asyou can, without allowing anymovement at the waist, knee orlower back.

Slowly return to start position.

Standing Hip Extensionm(knee stabilized)

Muscles worked:Gluteus Maxhnus





Success Tips• Keep your knees slightly bent and

support foot on Standing Platform.• Keep your chest lifted, spine aligned,

abs tight and a very slight arch in yourlower back.


• Keep working leg straight or only veryslightly bent.

START

START• Secure the Hand Grip around

the arch of your foot. Keep thisleg straight, but not locked atthe knee.

• Bend forward 30-40° from yourhips (not your waist) and veryslightly bend the knee of yoursupporting leg.

• Hold onto the Seat Back Pad tostabilize yourself.

ACTION

Initiate the movement bytightening your glutes andslowly pivoting your leg fromyour hip. Move your entireleg backward and then lift itslightly behind you.Slowly move your leg as far asyou can, without allowing anymovement at the waist, knee orlower back.

Slowly return to start position.

I

5O

I '7274'AAx2oM040 iodO 4/0'0 '23204PMI

BOWFLEX XTREME

Standing Hip Abduction

Leg Exercises

Muscles worked:Gluteus Medius

Position:Stand--facing left or right

Accessory:Hand Grip on Ankle (see Page 4)




tight and a slight arch in your lower back.• This exercise does not burn fat from hips

but builds strength and stability.

• Keep working leg straight or only veryslightly bent and your hips level.

• Use only a small range of motion.

START

STARTSecure Hand Grips over theankle furthest from the PowerRodsC_LKeep leg straightened, butknee loose.

Adjust your position so thatthere is some tension in thecables at the start of this exercise.

You may use your hand on theSeat Back Pad or Center CrossBar to stabilize movement.

FINISH

ACTION

• Slowly move the attached legoutward, away from the PowerRods% at a 30-45 ° angle, keepingyour hips and spine motionless.

• Slowly return to the startposition without relaxing tensionin your leg.

• Keep your hips level duringmovement.

Standing Hip Adduction

Muscles worked:Gluteus Medius; Adductor Longus

Position:Stand--facing left or right




Success Tips• Attach the Hand Grip to the Cables

farthest from the active ankle.

• Do not cross the attached leg in front ofthe stabilized leg.

• Keep abs tight and do not lift your hipsor excessively arch your back.

• Keep your spine straight and your hipslevel--do not raise hips during motion.

• Use only a small range of motion.

START

STARTSecure Hand Grip/AnkleCuff over the ankle closest tothe Power Rods %.Keep legstraightened, but knee loose.Adjust your position so thatthere is some tension in thecables at the start of this exercise.

You may use your hand on theSeat Back Pad or Center CrossBar to stabilize movement

FINISH

ACTION

• Slowly allow the attached leg tomove inward, toward the supportleg (30-45 °) as you face forward,keeping your hips and spineperfectly still.

• Keeping the leg still, slowly moveit back into the start position.

I 17274rAA X20M 0404indd 51

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4/6/04 12:32:09 PM II

BOWFLEX XTREME

IMuscles worked:Piriformus; Gluteus Maximus

Position:Standing facing Power Rods _




Leg Kickback--Hip and Knee Extension

START

BOWFI.

Leg Exercises

FINISH

Success Tips• Lift your chest, keep your knees

sligl(tly bent and support foot onStanding Platform.

• Keep your spine straight and yourhips level_o not raise your hipsduring motion.

• Use only a small range of motion.• Keep your hips motionless throughout

this exercise.

START• Secure a Hand Grip to the arch

of one foot. Keep this leg bentapproxhnately 90°.

• Stand far enough from the PowerRods °'_that there is tension in thecable at the start of the exercise.

• Do not lock yoursupporting knee.

• Hold onto the Seat Back Pador Center Cross Bar for addedstability.

ACTION• Slowly push the attached leg

outward, away from the PowerRods% straightening the knee,but keeping your hips and spineperfectly still.

• Slowly move it back into the startposition.

IMuscles worked:Iliopsoas; Rectus Femoris





Success Tips• Attach the Hand Grip to the Cables

Ihrthest from the active ankle.

• Keep your chest lifted, spine aligned,abs tight and a very slight arch in yourlower back.


• Allow active leg to hang in the directionof the cable throughout movement.

Hip Flexion--Knee Flexion

START

START• Secure a Hand Grip around

the ankle furthest from thePower Rods _.

• Bend forward 30-40° from yourhips (not your waist) and veryslightly bend the knee of yoursupporting leg.

FINISH

ACTION• Initiate the movement by lifting

your knee up and in, towardyour torso.

• Slowly move your leg as far asyou can, without allowing aWmovement at the waist, knee orlower back.

• Slowly return to the startposition without relaxing yourleg muscles.

52

BOWFLEX XTREME

Dead Lift

Leg Exercises

Muscles worked:Gluteus Maximus


Accessory:Squat Bar




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 throughoutmovement.

• Keep your knees bent and your head up.

START

i i{{?

START• Grasp the Squat Bar with one

hand in an overhand grip andthe other in an underhand grip.

• Bend legs approxhnately 90°.• Bend over, approximately 30-45 °


FINISH

ACTION

• Initiate the movement bypushing up with your legs.

• Slowly move upward until youare in the standing position.

• Slowly return to the startposition without relaxing tensionin your legs.

Stiff Leg Dead Lift

Muscles worked:Gluteus Maximus


Accessory:Squat Bar

Pulleys:Squat Pulley Frame--Standard Pulley



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

START• Grasp the Squat Bar with your

pahns facing downward.• Keep your legs bent slightly.• Bend over, approximately 90°


FINISH

ACTION

• Initiate the movement bypushing your hips forward.

• Slowly move your trunk untilyou are in the standing position.Glutes should be tightened whenreaching upright position

• Slowly return to the startposition without relaxing tensionin your legs.

I 17274rAA X20M 0404indd 53

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54

I 17274rAA X2OM 0404 todd 54 4/6/04 12:32:16 PM I

THE BOWFLEX ® XTREME

HOME GYM

BODY LEANNESS

PROGRAM

By Ellington Darden, Ph.D.

® 2rMTDej'ollov:ing dieta_yp'ogram _¥_screategjbr use wit_your Bov:jlex Xtreme homegym DyDr. Elli_to_ Darde_. Please com'ultyour pDysicia_orDealtDcare?roj'essio_alDefore Degi__7_ganyjTtnessor dietarygro_ram.

Introduction to The Bowflex _ Xtreme z'MHome Gym's Body Leanness Program

This program is scientifically designed for maximum £1t loss

over six weeks. It is important that you practice every aspect ofthe plan to achieve optimum results.

The program separates into three two-week stages. During

each stage you will exercise, control the number and quality ofcalories you consume, and drink plenty of ice-cold water.

Before starting the exercise routine, you must be familiar withyour Bowflex_'Xtreme 2_Mhome gym. You should experiment

with finding the proper amount of resistance and speed to useduring your workouts to remain in your target t:at-burningheart-rate zone.

17274rAA X20M 0404indd 55

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416104 12:32:17 PM II

Body Leanness Program

Before beginning this program, consuh your physicianor health care professional and show them this phn.

Only your physician or health care professionalcan determine if this course is appropriate for yourparticular age and condition.

If you choose to use this program, you assume allrisks, known and unknown, inherent to exerciseand workout programs, diet programs, and physicalchanges or injuries that may restih from the use ofsuch programs.

You agree to hold Nautilus flee from aW and allliabiliD_restlhing from the program. In addition,if you have not already done so, we suggest havinga physician or health care professional review thewarning for additional contraindications.

If youexperience any lightheadedness, dizziness,or shortness of breath while exercising, stop themovement and constih a physician or health care

professional.

Make sure you read your Bowflex _ Xtreme 2_Mhome gym Owner's Manual before attemptinga workout.

There are a few people who should not try thisprogram: children and teenagers; pregnant women;women who are breast feeding; diabetics; individualswith certain D_pesof heart, liver, or kidney disease;and those suffering from certain types of arthritis.This list is not all-inchlsive. Some people shouldfollow the course only with their physician or healthcare professional's specific guidance.

Play it safe and always consult a physician or healthcare professional.

Eating Guidelines

You will be following a redticed-calorie nutrition programwhich is divided into three two-week segments. Theprogram is a proven method for achieving maximum fat lossover a six-week period. It consists of a carbohydrate-rich,descending-calorie eating plan and a superhydration routine.

:mi==rr_pm

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 proteins and t_ats.The 60:20:20 ratio of

carbohydrates, proteins, and £1ts is ideal for m:_imum fat loss.

Daily Amount

2000

1900

1800

1700

1600

1500

1400

1300

1200

1100

1000

Carbohydrate Protein60% 20%

1200 400

1140 380

1080 360

1020 £340

960 320

900 £300

840 280

780 260

720 240

660 220

600 200

Fat20%

400

£380

£360

£340

£320

£300

280

260

240

220

200

Keep Menus Simple and Food Substitutionsto a Minimum:

Research has established that successful dieters prefer the

same foods each day for brealdast and hmch. They likevariety, however, for dinner. Detailed menus and food choicesare inchided 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.

56

Superhydrate Your System

Drinking plennr Ofwater is essential to the success of thisprogram. Drinking the recommended amount of water canseem like a challenge at first. Stick with it. Carry a largesports bottle or similar item with you throughout the day.After several weeks, you will find that you actually thirst formore and more water, and the amounts recommended areeasily reached.

Superhydration aids fiat loss in a number of ways. First, thekidneys are unable to function without adequate water. Whenthey do not work to capacity some of their load is dumpedonto the liver.

This diverts the liver from its primary fimction, which isto metabolize stored fat into usable energ> Because it'sperforming the chores of the water-depleted kidneys, theliver metabolizes less fat.

Second, overeating can be averted through water intake,as water can keep the stomach feeling fifil and satisfiedbetween meals.

Third, ice-cold water requires calories to warm it to corebody temperature. In fact, 1 gallon of ice cold water generates123 calories of heat energy.

You'll be drinking from 1 to 1 5/8 gallons of water each dayon the following superhydration schedule:

Week 1-- drink 4.0 32-oz. bottles of ice-cold

water per day.


water per day.


water per day.


water per day.


water per day.

Week 6--drink 6.5 32-oz. bottles of ice-cold

water per day.

Don't be surprised if you have to make more than a dozentrips to the restroom, especially during the first week of theprogram. Remember, your body is an adaptive system and itwill soon accommodate the increased water consumption.

NOTE:Ahhough it is doubtfifi that )ou could

ever drink too much water, a few aihnents can be-- negatively affected by large amounts of fluid. For

example, anyone with a kidney disorder or anyonewho takes diuretics, should consult a physicianor health care professional before going on therecommended water-drinking schedule. If you haveaW doubts about the recommendations, play itsafe and check with your physician or health careprofessional.


57

4/6/04 12:32:19 PM ]I

The Eating PlanThe menus in the Bowflex _ Xtreme UM home gym eating

plan are designed for maximum tat-loss effectiveness and

nutritional value. For best results, follow them exactly.

Every attempt has been made to utilize current popular brandnames 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 don't understand. Supermarket

managers are usually helpfiil. If they don't 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 hmch. Most people can consume the samebasic breald:ast and hmch for months with little modification.

XSarieV during your evening meal, however, will make daily

eating interesting and enjoyable. Additionall 5 the eating plan

includes a mid-afternoon and late-night snack to keep your

energy high and your hunger low.

You'll always have a 300-calorie breakfast, a 300-calorie hmch,and a 300-calorie dinner (women), or 500-calorie dinner

(men). With each two-week descend, only your snack calorieswill change: from 400 to 300 to 200 cabries per day (men), or

300 to 200 to 100 calories per day (women). For each of yourfive 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 cookingis required. All you need to do is read the menus, select yourfood choices, and folbw 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 £ats.

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 .

Week 1 & 2:

Men-1500 calories per day.

Women-1200 calories per day.

Week 3 & 4:

Men-1400 calories per day


Week 5 & 6:

Men-1300 calories per day.


58

I 17274rAA X20M O4O4indd 58 4/6/04 12:32:19 PM I

Breakfast = 300 calories.

(;7voiceqf bl<qel,cereal or sTvake:

Bagel

1 plain bagel, Sarah Lee TM (frozen) (210)3/4 ounce light cream cheese (45)1/2 cup orange juice, fresh or frozen (55)Noncaloric beverage: aW beverage without calories,caffeine or sodium, such as decaffeinated coffee or tea.

Cereal

1.5 ounces (42 grams) serving equalsapproximately 165 calories.Choice of one: Kellogg's TM Low Fat Granola,General Mills TM Honey Nut Clusters orGeneral Mills TMBasic 4

1/2 cup skim milk (45)3/4 cup orange juice (82)Noncaloric beverage

Shake (choice of one):

Banana-Orange1 large banana (8 3/4 inches long) (100)1/2 cup orange juice (55)

1/2 cup skim milk (45)2 tablespoons wheat germ (66)1 teaspoon safflower oil (42)

2 ice cubes (optional)Place ingredients in blender. Blend until smooth.

Chocolate or Vanilla

1 packet Carnation TM Instant Breakfast, Champion TM

UltraMet, or another diet shake powder that contains

the appropriate calories (100)

1 cup skim milk (90)1/2 large bamma (8 3/4 inches long) (50)1 teaspoon safflower oil (42)1 teaspoon Carnation TMMalted Milk powder (20)2 ice cubes (optional)

Place ingredients in blender. Blend until smooth.

Lunch = 300 calories.

(:Tvdceo.foneo.ftTvreemeak:

Sandwich

2 slices whole wheat bread (140)

2 teaspoons Promise TM 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 D_jon mustard (0)]Noncaloric beverage

Soup (choice of one)

Healthy Choice TM HearD_ Chicken, 15-ounce can (260),or Campbell's TM Healthy Request Hear w 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 fZat-fieecheese (100)

4 slices tomato, chopped (28)1 tablespoon Italian, £1t-free dressing (6)1 slice whole wheat bread (70)

Noncaloric beverage

Mid-Afternoon Snack

Men = 200 calories for Weeks 1 & 2; 150 calories for

Weeks 3&4; 100 calories for Weeks 5 & 6.

Women = 150 calories for Weeks 1 & 2; 100 calories forWeeks 3 & 4; 50 calories for Weeks 5 & 6.

1 large bamma (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)


59

4/6/04 12:32:19 PM ]I

Dinner = 500 or 300 calories.

Men--500 calories, Women--300 calories

Choice qf one qf three mea/,v

Tuna Salad Dinner

In a large bowl, mix the following:1 6-ounce can chunk light tuna in water (180)1 tablespoon Helhnanns Light, Reduced-CalorieMayonnaise (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 DinnerChoose 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 _MUltra Vegetable Oil Spread (24)

1/2 cup skim milk (45)

Macaroni and Cheese, Weight Watchers _" (260)

1/2 cup skim milk (45)Noncaloric beverageMen add:

2 slices whole--wheat bread (140)

2 teaspoons Promise TMUltra Vegetable Oil Spread (24)1/2 cup skim milk (45)

Broccoli & Cheddar Cheese Sauce over Baked Potato,

Lean Cuisine _" Lunch Express (250)


2 slices whole-wheat bread (140)

2 teaspoons Promise _MUltra Vegetable Oil Spread (24)1/2 cup skim milk (45)

Country Inn Roast Turkey Classic,Healthy Choice TM(250)


2 slices whole-wheat bread (140)


Late-Night Snack

Men--200 calories for Weeks 1 & 2; 150 calories for Weeks3&4; 100 calories for Weeks 5 & 6.

Women--150 calories for Weeks 1 &2; 100 calories for

Weeks 3&4; 50 calories for Weeks 5 & 6.

Mid-Afternoon Snacks on Page 59, plus the folbwing:1/2 cup low-fat frozen yogurt (100)2 cups light, microwave popcorn (100)

6O

Lasagna with Meat Sauce, Lean Cuisine _M(240)

1/2 cup skim milk (45)Noncaloric beverage

Men add:

2 slices whole--wheat bread (140)


Shopping ListShopping ListQ31antities for listed items will depend on your specificselections. Review your choices and acljust the shopping listaccordingly. It may be helpfill for you to photocopy this listeach week before doing your shopping.

Staples

Orange juice, skim milk, whole-wheat bread, Promise 'MUltra Vegetable Oil Spread, Italian t_at-free dressing, Dijonmustard, safflower oil, noncaloric beverages(tea, decaffeinated coffee, diet soft drinks, water).

Grains

Bagels, Sarah Lee 'M(frozen)

Cereals--l.5 ounce serving equals approximately165 calories; Kellogg'sTM Low-Fat Granola (without raisins),General Mills TM Honey Nut Clusters, General Mills TM 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 pnmes, 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(t:at-free), low@at frozen yogurt, Carnation TM

Instant Breakfast packets, Champion Nutrition TM UltraMetPackets.

Meat, Poultry, Fish and Entrees

Chicken (thin sliced), turkey (thin sliced), tuna (canned inwater), sirloin steak (lean),

Canned soup:

Healthy Choice _MHearty Chicken, Campbell's TM Healthy

Request HearD_ Vegetable Beef.

Frozen microwave dinners or entrees: Lean Cuisine TM Glazed

Chicken Dinner, Lean Cuisine TM Lasagna with Meat Sauce,Lean Cuisine _MLunch Express Broccoli & Cheddar Cheese

over Potato, Weight Watchers TM Macaroni and Cheese,Healthy Choice TM Grilled Turkey Breast.

I 17274rAA X20M 0404indd 61

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4/6/04 12:32:20 PM II

Q_& AQ=. I often get headaches when I eat only 1000 calories a

day. What should I do?

A. Your headaches may be caused by going longer than threehours between meals or snacks. Try spacing your meals andsnacks where there are fewer hours between them.

Some people who are used to drinking regular coffee withcaffeine notice headaches when they stop consuming coffeefor several days. If this is the case with you, you might want toease off"the coffee more gradually.

O.: I don't like red meat. I notice that the Lean Cuisine _MLasagna with Meat Sauce contains beef. What can Isubstitute for it?

a.

Q:.

A.

Q:.

A.

Lean Cuisine TMhas many other frozen dinners that you maysubstitute for Lasagna with Meat Sauce. Try to find onethat contains the same calories, with approximately 15 to 20percent of the calories coming from fat. Some of the LeanCuisine TMdinners actually have too little fat for my nutritional

requirements.

May I have dinner for lunch and lunchfor dinner?

Yes,

I tend to get a headache when I drinkcold water. Can I drink water without it being chilled?

Yes, but you won't get the 123 calories or more thermogeniceffect from warming the cold water to core body temperature.Try a more gradual drinking of the cold water. You may havebeen consuming it too quickly.

O.=. Is it possible to drink too much water?

A. Certainly. To do so, however, you'd probably have to drink fouror five times as much per day as I'm recommending. There area few ailments that can be negatively affected by large amountsof fluid. If you feel you have a problem, check with your doctorbefore starting the program.

O.=. Is bottled water better than tap water?

A. Research shows that bottled water is not ahvays higher qualitywater than tap water. The decision to drink bottled wateror not is usually one of taste. If you dislike the taste of yourtap water, then drink your faw_rite bottled water. But firstyou might want to try a twist of lemon or lime added to thewater from your tap. Some people say it makes a significantdifference in the taste.

Q: I'm a middle-aged woman who gets black and bluemarks on my legs when I diet. Am I doing anythingwrong?

A. I doubt you are doing anything wrong. Such black and bluemarks are usually the resuh of an increased level of estrogencirculating in your body, which weakens the walls of thecapillaries and causes them to break under the slightestpressure. When this happens, blood escapes and a bruiseoccurs. Estrogen is broken down in the liver, and so is fat.When you are dieting, your liver breaks down the fat, leavinga lot more estrogen in the bloodstream. It may be helpfii1 tosupplement your diet with a little extra vitamin C each day tohelp toughen the walls of the capillaries.

Q:. I'm a 40-year-old woman with a teenage son anddaughter. My husband and I both want to lose 10pounds and the children would also like to lose someweight. Can I put tile whole family on tile program?

A. It would be great if you could, but you cannot.The number of calories per day is the problem. Teenagersrequire significantly more calories each day than 1500, whichis the highest level. Check with a registered dietician (RD) forappropriate recommendations.

O.:. What happens after six weeks? How doI continue the program ifI need to losemore weight?

A. You should repeat the program for as long as it takes youto reach your goal. There are, however, a few guidelines andmodifications to appl>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, descendyour calories in the same manner.Keep your superhydrationschedule at the highest level. In other words, sip lS/sgallons ofice-cold water each day.

Q:. I'm pleased tllat I lost the fat I wanted to lose.What do I doto maintain my new body weight?

A. Once you've lost your excessive fat, your next task is tomaintain that status. The following section shows theactjustments you need to make to your current practices.

62

Maintaining Your Lean BodyAdhere to a carbohydrate-rich,moderate-calorie eating plan.

Instead of eating from 1000 to 1500 calories a day, you'll beconsuming from 1600 to 2400 calories per da> Maybe you can eateven more after your new body weight has stabilized. Trial-and-error experimentation is a must. Women should start with 1600calories, and men with 2000 calories per day. Note what happensafter a week. If your body weight keeps going down, raise thecalories by 100 or 200; depending on how much weight you lostduring the last week.

Soon, you should reach a level where your body weight stabilizes.That level is your daily calorie requirement. Naturally, you'll beable to consume other foods than those listed in the Bowflex C_')

Xtreme >_ home gym eating plan. By then, however, you shouldknow the value of being a smart shopper and a wise eater. Readlabels. Compare nutritional information. Be conscious of the ideal60:20:20 ratio for carbohydrates, proteins, and fats.

Eat smaller meals more frequently.

You've been limiting your five meals per day to 300 calories if

you're a woman, or 500 calories if you're 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? Don't panic. Simply understand that you will sometimes

backslide. Learn to anticipate these urges and take correctiveaction.

Drink at least I gallon of cold water each day.

You should realize by now the benefits of consuming plenty ofwater each da> Make your water bottle a permanent part of yourlifesgle.

17274rAA X20M 0404indd 63

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64

I 17274rAA X20M 0404indd 64

Bowflex®Xtreme2T"HomeGym6-WeekSatisfactionGuarantee

We want you to know that the Bowflex _°Xtreme 2_Mhome gym is a superior product. "_mr

satisfaction is guaranteed.

If, for any reason, you are not 100% satisfied with your Bowflex _°Xtreme 2_Mhome gym, please

follow the instructions below to return your merchandise and receive a refund of the purchase

price, less shipping and handling.

1. Call a Nautihis Representative at 1-800-269-3539 for a Return Authorization Number. Return

Authorization will be granted if."

a. You purchased your Bowflex _°Xtreme 2_Mhome gym directly from Nautihis, and

b. You are calling within 6 weeks of the delivery date of your merchandise.

Returns should be shipped to: 1400 NE 136th Ave., Vancouver, WA 98684.

2. All returned merchandise must be properly packaged in the original boxes and in goodcondition.

NOTE: You are responsible for return shipping and for any damage or loss to

merchandise that occurs during return shipment. We highly recommend that you insure

your shipment.

3. Please mark all boxes clearly with:

• Return Authorization Number

• Your Name

• Your Address

• Your Phone Number

Boxes without this information clearly marked on the outside may be refiised.

4. Please make copies of your original invoice and put one in each box of merchandise. Nautihismust receive your shipment within two weeks from the date the Nautihis Representative isstiedyou your Return Authorization Number.

Refunds may be denied or delayed if these insmictions are not completely followed.

This Bowflex Satisfi_ction Guarantee applies only to merchandise purchased by consumers directlyfrom Nmltilus Health and Fitness Group. This guarantee does not apply to sales made by dealersor distributors.

Bowflex Xtreme 2, Bowflex and the Bowflex logo are trademarks of Nautihis, Inc.g) 2004 The Nautilus Inc. 1400 N.E. 136th Ave. ;WA 98684.

4/6/04 12:32:22 PM I

Bowflex®Xtreme2."HomeGymWarrantyRegistrationCardI,V,I;I] ;t I'±I_i I! ,v,El I llVjv|i i: I I_I_{dlIE\'/,'t[I];11'.JI1;{H:r:_,'!

PLEASEPRINTCLEARLY- THANKYOU

3. [] Ms.[] Mr. 2. [] Mrs.

Name:

Address: I

City:

Phonenumber:

E-Mail address:

4. [] Miss CustomerIDfrom Invoice I

I-I xl

Apt. #: I

State: _ Zip: I

Is this your primary address?[] Yes [] No

Placeof purchase:

Dateof purchase:MM

Purchaserdate of birth:

Gender:[] Male [] Female

D D YY

MM D D YY

Marital status: [] Married [] Single

Includingyourself, total number of people living in your household:(Examples:01,02, 03 ...)

Wouldyou like to receiveadditional information on healthy lifestyle products?[] Yes [] No

Which best describesyour family income:

[] Under$15,000 [] $25,000- $34,999 [] $50,000- $74,999

[] $15,000- $24,999 [] $35,000- $49,999 [] $75,000- $99,999

[] $100,000- $149,999

[] Over$150,000

What other types of exercise equipmentdo you own?

Didyou receive this item as a gift? [] Yes [] No

Nameof original purchaser:

Original purchasercustomer IDnumber:

Thanks for filling out this questionnaire. Y_)ur answers are important to us. Please check here [] if you would prefer

not to obtain information on new and interesting opportunities from other exciting companies.

© 2004, The Nautilus Group, Inc. 1400 N.E. 136th Ave., Vancouver, WA 98684.Bowflex, Nautilus and the Bowflex and Nautilus Iogos are registered trademarks of Nautilus Inc.

)11673 BX2 (03/2004 65

I 17274rAAx2oM04e4indd88 _ 4/0'0412_32_22PMI

What Is CoveredNautilus warrants to the original purchaser of the 13owf[ex_ Xtreme 2"_home gym that theBowflex _ Xtreme Y" home gym is free from defects in materials or workmanship, with

the exceptions stated below. This warran 9" is not transferable or applicable to aW personother than the original purchaser and is only applicable for products sold and used in the

United States or Canada. qlm_pering with the unit will void the warrant>

Bowflex 1Xtreme 2_MHome Gym• 7 gears on 1]]a_hii]e

• No Time Limit "%qurantv on Power Rods

Warranties Do Not Cover• A Bowflex _ Xtreme 2_"home gym ptmhased for commercial or institutional use.

• Damage due to use by persons who weigh more than 300 poLmds.• Damage due to abuse, accident, t_ailure to follow instructions or w_rnings in the

Owner's Mamlal, misuse, mishandling, accident or Acts of God (such as floods orpower surges).

• Damage due to normal wear and tear.

What Nautilus Will DoDuring )_mr "%q_rranty Coverage Period, Nautilus will repair any Bow_]ex _ Xtreme 2_"home gym that proves to be defective in materials or workmanship. In the event repair

is not possible, Nautilus will either replace )_mr Bowflex _ Xtreme 2" home gym or refund)xmr purchase price, less shipping and handling.

Service SupportCall to speak with a Nautilus Representative at1 800 269 3539. You may need to return the defective part, at your expense, to the

address g_ven you by the Nautilus Representative. Always include an explanation ofthe problem. Adequate protective packaging of the defective parts or unit and cost ofshipping are )_ur responsibilit>

The repaired part or unit will be returned to you at the company's expense.

How State Law AppliesThis warran 9' gives you specific legal rights, md you may dso have other rights whichvar) frol_'_state to st tte.

1Please fold over and tape before mailing

Please fold over and tape before mailing

!Place

StampHere

BOWFLEX XTREME 2

1400 N.E. 136th Ave.

Vancouver, WA 98684

66

Warranty Information(Keep For Your Records)

What Does This Warranty Cover?

Nautilus warrants to the original purchaser of the Bowflex_ Xtreme 2T_home gym that the Bowflex_ Xtreme 2_ home gym isfree from defects in materials and workmanship, when used for the purpose intended, under normal conditions. This Warrantyis extended only to the original purchaser, and is not transferable to any other person.

How Long Does Warranty Coverage Last?

Residential

• 7Years on machine

• No-Time-Limit Warranty on Power Rods

Commercial

This warranq_ is wild if the Bowflex<>Xtreme 2'_ homegym is used in a Commercial Environment.

This warranty covers all defects in material or workmanship of the Bowflex <_Xtreme 2T_home gym. Warranties do not cover

commercial or institutional use or misuse and abuse by the consumer.

To make this warranD_ effective, you must completely fill out the Bowflex (_ Xtreme 2'_ home gym Warrant T 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, t:ailure 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 orworkmanship. 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 qualiD_if identical materials are not available at the time ofservice under this WarranD_.The replacement of the product under the terms of the Warranty in no way extends the Warrantyperiod.

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 responsibiliDc

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.

17274rAA X20M 0404indd 67

67

4/6/04 12:32:23 PM ]I

Exercise LogPlease feel free to make copies of this chart to continue your exercise log.

68

Bench Press

Sets 2

Reps 10, 9

Resistance 120, 1,30

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

[ 17274rAA X20M 0404 indd 68 _ 4/6/04 12:32:23 PM I

Muscle Chart

Sternocleidomastoid

Front Deltoid

Middle Deltoid

Biceps

Brachialis

External

Obliques --

Brachioradialis

Pronator Totes

Flexor CarpiRadialis

Wc[/sor

FasciaeLatae

Iliopsoas

Pectineus

Rectus Femoris

Vastus Lateralis

Vastus Medialis

Peroneus Longus

Extensor DigitorumLongus

Tibialis Anterior

TrapeziusUpper

Lower

Serratus Anterior

Rectus Alxlomi]ms

Superficials

Adductor Longus

lliotibial Tract

Sartoril.ts

Gastrocnelnius

Soleus .

Rear Dehoid

Major

Triceps

Latissimus

Dorsi

Gluteus

Medius

Gluteus

Magnus

BicepsFemoris

Semitendinosus

5elnilll elllbra nosl.t s

17274rAA X20M 0404indd 69

69

4/6104 12:32:24 PM II

Power I

This manual is written and designed by

industry professionals. If you have any

questions regarding your BowIlex or aW

instructions fiound in this manua], pleasecall 1-800-269-3539 fiorassistance.

BOWFLE

© 2004, The Nautilus Group, Inc. 1400 N.E. 136th Ave., Vancouver, WA 98684.22Bowflex Xtreme , Nautilus, Power Rods@ and the Bowflex Xtreme and Nautilus Iogos are registered trademarks of Nautilus, Inc.

17275 Rev AA (04/2004)

I 17274rAA x20M 0404 indd 70 _ 4/6/04 12:32:28 PM I

Owner's Manual and Fitness Guide · Hand Grip: The Hand Grips fit snugly around your ankle, instep...

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Transcript of Owner's Manual and Fitness Guide · Hand Grip: The Hand Grips fit snugly around your ankle, instep...