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Xtreme 2
Bowflex Xtreme 2 User Manual
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O
wner
’
s
Manual
and
Fitness
Guide
17497 Rev
B (02/2007)
2
Table of Contents
Default Chapter
1
Fitness Guide
1
Table of Contents
2
Get to Know Your Machine
3
How to Use Your Machine
4
Home Gym
5
Warning
7
Define Your Goals
8
Design Own Program
9
Working out
10
Breathing
10
The Workouts
11
Advanced General Conditioning
11
Chest Exercises
17
Bench Press
17
Chest Fly
17
Decline Bench Press
18
Incline Bench Press
18
Decline Chest Fly
19
Incline Chest Fly
19
Shoulder Exercises
20
Crossover Rear Delt Rows
20
Crossover High Rear Delt Rows
20
Reverse Fly
21
Crossover Reverse Fly
21
Seated Shoulder Press
22
Front Shoulder Raise
22
Shoulder Extension
23
Shoulder Shrug
23
Scapular Protraction
24
Scapular Depression
24
Lateral Shoulder Raise
25
Seated Forearm Lateral Shoulder Raise
25
Shoulder Rotator Cuff (Internal)
26
Shoulder Rotator Cuff (External)
26
Crossover Seated Rear Delt Rows
27
Scapular Retraction
27
Back Exercises
28
Good Morning
28
Standing Low Back Extension
28
Bent Rear Delt Row
29
Crossover Bent Rear Delt Row
29
Seated Wide Lat Pulldowns
30
Narrow Pulldowns W/ Lat Pulldown Bar
30
Narrow Pulldowns W/ Hand Grips
31
Reverse Grip Pulldowns
31
Crossover Wide Pulldowns
32
Crossover Narrow Pulldowns
32
Pulldowns
33
Stiff Arm Pulldowns
33
Standing Shoulder Pullover W/ Hand Grips
34
Crossover Seated Lat Rows
34
Seated Lat Rows
35
Reverse Grip Pulldown with Lat Bar
35
Arm Exercises
36
Triceps Pushdown W/ Hand Grips
36
Triceps Hammer Pushdown
36
Triceps Pushdown W/ Lat Pulldown Bar
37
Single Arm Pushdown
37
Triceps Extension
38
Cross Triceps Extension
38
Hammer Triceps Extension
39
Rope" Pushdowns
39
Seated Biceps Curl
40
Standing Biceps Curl
40
Concentration Biceps Curl
41
Hammer Biceps Curl
41
Barbell Biceps Curl
42
Reverse Barbell Biceps Curl
42
Seated Hammer Biceps Curl
43
Reverse Curl
43
Triceps Kickback
44
Hammer Triceps Kickback
44
Arm Opposition Push-Pull
45
Upper Body Opposition Push-Pull
45
Wrist Extension
46
Wrist Curl
46
Resisted Dip
47
Abdominal Exercises
48
Seated (Resisted) Abdominal Crunch
48
Seated (Resisted) Oblique Abdominal Crunch
48
Trunk Rotation
49
Leg Exercises
50
Leg Extension
50
Squat
50
Calf Raise
51
Single Leg Calf Raise
51
Leg Exercises
52
Standing Hip Extension (Knee Bent)
52
Standing Hip Extension (Knee Extended)
52
Standing Hip Abduction
53
Standing Hip Adduction
53
Leg Kickback
54
Hip Flexion
54
Dead Lift
55
Stiff Leg Dead Lift
55
By Ellington Darden, Ph.D
57
Home Gym
57
6-Week Satisfaction Guarantee
66
Home Gym Warranty Card
67
Home Gym Warranty
69
Exercise Log
70
Muscle Chart
71
Other manuals for Bowflex Xtreme 2
Assembly Instructions
23 pages
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Bowflex Xtreme 2 Specifications
General
Exercises
70+
User Weight Capacity
300 lbs
Resistance
210 lbs
Warranty
1-year warranty on parts
Resistance Technology
Power Rods
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