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Bowflex Xtreme User Manual
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Table of Contents
Assembly Guide
6
Important Safety Precautions
16
Table of Contents
17
Get to Know Machine
18
How to Use Your Machine
19
Define Your Goals
22
Working out
24
The Workouts
25
The 20 Minute Better Body Workout
25
Advanced General Conditioning
25
20 Minute Upper/Lower Body
26
Body Building
27
Circuit Training Anaerobic / Cardiovascular
28
True Aerobic Circuit Training
29
Strength Training
30
Chest Exercises
31
Bench Press
31
Chest Fly
31
Decline Bench Press
32
Incline Bench Press
32
Shoulder Exercises
33
Reverse Fly
33
Crossover Reverse Fly
33
Crossover Rear Deltoid Rows
34
Crossover High Rear Deltoid Rows
34
Lateral Shoulder Raise
35
Forearm Lateral Shoulder Raise
35
Front Shoulder Raise
36
Seated Shoulder Press
36
Shoulder Rotator Cuff (Internal)
37
Shoulder Rotator Cuff (External)
37
Shoulder Extension
38
Shoulder Shrug
38
Scapular Protraction
39
Scapular Depression
39
Scapular Retraction
40
Back Exercises
41
Standing Shoulder Pullover W/ Bent Lat Bar
41
Standing Shoulder Pullover W/ Hand Grips
41
Narrow Pulldowns W/ Bent Lat Bar
42
Narrow Pulldowns W/ Hand Grips
42
Bent over Row
43
Crossover Bent over Row
43
Seated Lat Rows
44
Crossover Seated Lat Rows
44
Standing Low Back Extension
45
Reverse Grip Pulldowns
45
Crossover Wide Pulldowns W/ Hand Grips
46
Crossover Narrow Pulldowns W/ Hand Grips
46
Seated Lat Pulldowns
47
Seated Wide Lat Pulldowns
47
Arm Exercises
48
Triceps Pushdown W/ Hand Grips
48
Triceps Hammer Pushdown
48
Triceps Pushdown W/ Bent Lat Bar
49
Triceps Extension
49
Hammer Triceps Extension
50
Cross Triceps Extension
50
Triceps Kickback
51
Hammer Triceps Kickback
51
Resisted Dip
52
Biceps Curl
52
Concentration Biceps Curl
53
Reverse Curl
53
Barbell Biceps Curl
54
Reverse Barbell Biceps Curl
54
Seated Biceps Curl
55
Seated Biceps Hammer Curl
55
Wrist Extension
56
Wrist Curl
56
Abdominal Exercises
57
Trunk Rotation
57
Seated (Resisted) Oblique Abdominal Crunch
57
Seated (Resisted) Abdominal Crunch
58
Leg Exercises
59
Leg Extension
59
Squat
59
Standing Hip Extension (Knee Bent)
60
Standing Hip Extension (Knee Extended)
60
Leg Kickback
61
Hip Flexion
61
Dead Lift
62
Stiff Leg Dead Lift
62
Standing Hip Adduction
63
Standing Hip Abduction
63
Calf Raise
64
Fast Fat Loss Now!
65
By Ellington Darden, Ph.D
65
Exercise Log
84
Muscle Chart
85
Bowflex Xtreme Home Gym 6-Week
86
Satisfaction Guarantee
86
Bowflex Xtreme ® Home Gym Warranty Card
87
Warranty Information
89
Other manuals for Bowflex Xtreme
Assembly Instructions
11 pages
Assembly Instructions & Owner's Manual
72 pages
4
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Bowflex Xtreme Specifications
General
Resistance Type
Power Rod
Weight Capacity
300 lbs
Weight
185 lbs
Resistance
210 lbs
Included Accessories
Lat bar
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