Bowflex Xtreme - Default Chapter; Table of Contents

Get To Know Your Machine 1
Assembly Guide 3
How to Use Your Machine 12
Warning 15
Define Your Goals 16
Working Out 19
The Workouts:
The 20 Minute Better Body Workout 19
Advanced General Conditioning 19
20 Minute Upper / Lower Body 20
Body Building 21
Circuit Training Anaerobic / Cardiovascular 22
True Aerobic Circuit Training 23
Strength Training 24
Chest Exercises:
Bench Press 25
Chest Fly 25
Decline Bench Press 26
Incline Bench Press 26
Shoulder Exercises:
Reverse Fly 27
Crossover Reverse Fly 27
Crossover Rear Delt Rows 28
Crossover High Rear Delt Rows 28
Lateral Shoulder Raise 29
Forearm Lateral Shoulder Raise 29
Front Shoulder Raise 30
Seated Shoulder Press 30
Shoulder Rotator Cuff (internal) 31
Shoulder Rotator Cuff (external) 31
Shoulder Extension 32
Shoulder Shrug 32
Scapular Protraction 33
Scapular Depression 33
Scapular Retraction 34
Back Exercises:
Standing Shoulder Pullover w/ Bent Lat Bar 35
Standing Shoulder Pullover w/ Hand Grips 35
Narrow Pulldowns w/ Bent Lat Bar 36
Narrow Pulldowns w/ Hand Grips 36
Bent Over Row 37
Crossover Bent Over Row 37
Seated Lat Rows 38
Crossover Seated Lat Rows 38
Standing Low Back Extension 39
Reverse Grip Pulldowns 39
Crossover Wide Pulldowns w/ Hand Grips 40
Crossover Narrow Pulldowns w/ Hand Grips 40
Seated Lat Pulldowns 41
Seated Wide Lat Pulldowns 41
Arm Exercises:
Triceps Pushdown w/ Hand Grips 42
Triceps Hammer Pushdown 42
Triceps Pushdown w/ Bent Lat Bar 43
Triceps Extension 43
Hammer Triceps Extension 44
Cross Triceps Extension 44
Triceps Kickback 45
Hammer Triceps Kickback 45
Resisted Dip 46
Biceps Curl 46
Concentration Biceps Curl 47
Reverse Curl 47
Barbell Biceps Curl 48
Reverse Barbell Biceps Curl 48
Seated Biceps Curl 49
Seated Biceps Hammer Curl 49
Wrist Extension 50
Wrist Curl 50
Abdominal Exercises:
Trunk Rotation 51
Seated (resisted) Oblique Abdominal Crunch 51
Seated (resisted) Abdominal Crunch 52
Leg Exercises:
Leg Extension 53
Squat 53
Standing Hip Adduction 54
Standing Hip Abduction 54
Calf Raise 55
Leg Curl 55
Standing Hip Extension (knee bent) 56
Standing Hip Extension (knee extended) 56
Leg Kickback 57
Hip Flexion 57
Dead Lift 58
Stiff Leg Dead Lift 58
Fast Fat Loss Now!
By Ellington Darden, Ph.D 59
Exercise Log 68
Muscle Char t 693
Table of Contents