Bowflex Xtreme User Manual

Special Edition Includes:
Dr. Ellington Darden’s
Six Week Fast Fat Loss –
Body Leanness Program

The Bowflex Xtreme
®
Home Gym
Assembly Instructions
& Owner
’s Manual
Written By: Tom Purvis RPT, RTS
Registered Physical Therapist
and founder of the
Resistance Training
Specialist Program
PN 11471 Rev E (7/2006)

Bowflex Xtreme Specifications

General

Resistance Type	Power Rod
Weight Capacity	300 lbs
Weight	185 lbs
Resistance	210 lbs
Included Accessories	Lat bar

Summary

Parts Reference Guide

Assembly Components

Assembly Hardware

Assembly Guide

Step 1 Base Frame Assembly

Instructions for assembling the base frame of the home gym.

Step 3 Install Lower Lat Tower Assembly

Securing the lower lat tower assembly to the base frame assembly.

Step 5 Install Squat Pulley Frame

Installing the squat pulley frame behind the seat support rail.

Step 7 Install Slider Pulleys

Attaching slider pulleys onto each pulley arm.

Step 9 Seat Assembly

Installing the seat backbone to the underside of the seat pad.

Step 13 Install Seat Back Pad

Positioning and securing the seat back pad to the seat support rail.

Step 15 Install Upper Lat Tower Assembly

Positioning and securing the upper lat tower assembly over the lower lat tower.

Step 16 Connect Cables

Connecting and routing cables through pulleys to ensure free movement.

Step 2 Lower Lat Tower Assembly

Instructions for assembling the lower lat tower onto the base frame.

Step 4 Install Seat Support Rail

Attaching the seat support rail to the base frame and lower lat tower.

Step 6 Install Pulley Arms

Sliding and securing the left and right pulley arms to the base frame.

Step 8 Secure Pulley Arms

Securing the pulley arms to the lower lat tower assembly using threaded studs.

Step 12 Install Seat Assembly

Aligning and attaching the seat assembly to the seat support rail.

Step 14 Upper Lat Tower Assembly

Aligning and securing the lat cross bar to the upper lat tower.

Get to Know Your Bowflex Xtreme Home Gym

How to Use Your Machine

Power Rod Resistance

The Bowflex Xtreme Home Gym Pulley Positions

Adjusting and Understanding the Resistance

Guidance on how to adjust and understand the resistance levels.

Maintenance and Care of Your Bowflex Xtreme Home Gym

Safety

Define Your Goals

The Workouts

Chest Exercises

Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)

Exercise targeting chest and front shoulder muscles with specific form points.

Decline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)

Decline variation targeting chest muscles with specific posture and motion cues.

Chest Fly – Shoulder Horizontal Adduction (Elbow Stabilized)

Exercise emphasizing chest muscles with a focus on elbow stabilization.

Incline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)

Incline variation targeting upper chest muscles with precise movement instructions.

Shoulder Exercises

Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)

Exercise for rear shoulder muscles focusing on maintaining arm angle and spinal alignment.

Crossover Rear Deltoid Rows – Elbow Flexion

Exercise for rear deltoids and middle back muscles with specific arm and torso posture.

Lateral Shoulder Raise – Shoulder Abduction (Elbows Stabilized)

Exercise for side deltoids and rotator cuff muscles, focusing on controlled arm elevation.

Front Shoulder Raise – Shoulder Flexion (Elbow Stabilized)

Exercise for front deltoids targeting front shoulder muscles with straight arm motion.

Shoulder Rotator Cuff – Internal Rotation

Exercise to strengthen the internal rotator cuff muscles with light resistance.

Shoulder Extension – Elbows Stabilized

Exercise for upper back muscles and triceps, focusing on arm extension and shoulder blade retraction.

Scapular Protraction – Elbows Stabilized

Exercise for serratus anterior muscles, focusing on forward shoulder blade movement.

Scapular Retraction

Exercise for muscles between shoulder blades, focusing on pinching shoulder blades together.

Crossover Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)

Crossover variation for rear shoulder muscles, emphasizing controlled movement.

Crossover High Rear Deltoid Rows – Elbow Flexion

Variation of rear deltoid rows using the lat tower for targeting rear shoulder muscles.

Seated Forearm Lateral Shoulder Raise – Elbows Stabilized

Seated variation for side deltoids and rotator cuff, utilizing forearm grip.

Seated Shoulder Press – Shoulder Adduction (and Elbow Extension)

Seated exercise for deltoids and upper trapezius, focusing on overhead arm extension.

Shoulder Rotator Cuff – External Rotation

Exercise to strengthen the external rotator cuff muscles with controlled rotation.

Shoulder Shrug – Scapular Elevation

Exercise targeting upper trapezius muscles by elevating the shoulder blades.

Scapular Depression

Exercise for lower trapezius muscles, focusing on downward shoulder blade movement.

Back Exercises

Standing Shoulder Pullover – with Bent Lat Bar (Elbows Stabilized)

Exercise for upper back, chest, and triceps, involving overhead arm movement.

Narrow Pulldowns with Bent Lat Bar – Shoulder Extension (with Elbow Flexion)

Exercise for upper back muscles and biceps using a bent lat bar.

Bent Over Row

Exercise for upper back and biceps, performed in a bent-over standing position.

Seated Lat Rows – Shoulder Extension (and Elbow Flexion)

Seated exercise for upper back muscles and biceps, focusing on pulling arms down and back.

Standing Low Back Extension – with Hip Extension

Crossover Wide Pulldowns – Shoulder Extension (with Elbow Flexion)

Seated Lat Pulldowns – Shoulder Adduction (with Elbow Flexion)

Standing Shoulder Pullover – with Hand Grips (Elbows Stabilized)

Variation of shoulder pullover using hand grips for upper back and triceps.

Narrow Pulldowns with Hand Grips – Shoulder Extension (with Elbow Flexion)

Variation of narrow pulldowns using hand grips for upper back and biceps.

Crossover Bent Over Row

Crossover variation of bent-over row targeting upper back and biceps.

Crossover Seated Lat Rows – Shoulder Extension (and Elbow Flexion)

Reverse Grip Pulldowns – Lat Tower – Shoulder Extension (with Elbow Flexion)

Crossover Narrow Pulldowns – Shoulder Extension (with Elbow Flexion)

Seated Wide Lat Pulldowns – Shoulder Adduction (with Elbow Flexion)

Arm Exercises

Triceps Pushdown – Elbow Extension

Triceps Pushdown – with Bent Lat Bar (Elbow Extension)

Hammer Triceps Extension – Elbow Extension

Triceps Kickback

Resisted Dip – Elbow Extension

Concentration Biceps Curl – Elbow Flexion (in Supination)

Barbell Biceps Curl – Elbow Extension

Seated Biceps Curl – Elbow Flexion (in Supination)

Wrist Extension

Trunk Rotation

Triceps Hammer Pushdown – Elbow Extension

Triceps Extension – Elbow Extension

Cross Triceps Extension

Hammer Triceps Kickback

Biceps Curl – Elbow Flexion (in Supination)

Reverse Curl – Elbow Flexion (in Pronation)

Reverse Barbell Biceps Curl – Elbow Extension

Seated Biceps Hammer Curl – Elbow Flexion

Wrist Curl – with Wrist Flexion

Seated (Resisted) Oblique Abdominal Crunch

Abdominal Exercises

Seated (Resisted) Abdominal Crunch – Spinal Flexion

Leg Exercises

Leg Extension

Standing Hip Extension – Knee Bent

Leg Kickback – Hip and Knee Extension

Dead Lift

Standing Hip Adduction

Calf Raise – Ankle Plantarflexion (Knee Stabilized)

Squat

Standing Hip Extension – Knee Extended

Hip Flexion – Knee Flexion

Stiff Leg Dead Lift

Standing Hip Abduction

Fast Fat Loss Now!

Measurements

Determining Your Body Fat

Calculating Lean Body Mass

The Workouts

Eating Guidelines

The Eating Plan