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Xtreme
Assembly Instructions & Owner's Manual
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72 pages
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©
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The Nautilus
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wflex Xtr
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the Bowflex Xtre
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71
Table of Contents
Main Page
Default Chapter
2
Table of Contents
2
Get to Know Your Machine
3
Upper Lat Tower
3
Assembly Guide
5
Parts List
5
Before You Assemble
6
How to Use Your Machine
14
Warning
17
For Your Safety
17
Define Your Goals
18
Working out
20
Cool down
20
The Workouts
21
The 20 Minute Better Body Workout
21
Advanced General Conditioning
21
20 Minute Upper/Lower Body
22
Body Building
23
Circuit Training Anaerobic / Cardiovascular
24
True Aerobic Circuit Training
25
Strength Training
26
Chest Exercises
27
Bench Press
27
Chest Fly
27
Decline Bench Press
28
Incline Bench Press
28
Shoulder Exercises
29
Reverse Fly
29
Crossover Reverse Fly
29
Crossover Rear Delt Rows
30
Crossover High Rear Delt Rows
30
Lateral Shoulder Raise
31
Forearm Lateral Shoulder Raise
31
Front Shoulder Raise
32
Seated Shoulder Press
32
Shoulder Rotator Cuff (Internal)
33
Shoulder Rotator Cuff (External)
33
Shoulder Extension
34
Shoulder Shrug
34
Scapular Protraction
35
Scapular Depression
35
Scapular Retraction
36
Back Exercises
37
Standing Shoulder Pullover W/ Bent Lat Bar
37
Standing Shoulder Pullover W/ Hand Grips
37
Narrow Pulldowns W/ Bent Lat Bar
38
Narrow Pulldowns W/ Hand Grips
38
Bent over Row
39
Crossover Bent over Row
39
Seated Lat Rows
40
Crossover Seated Lat Rows
40
Standing Low Back Extension
41
Reverse Grip Pulldowns
41
Crossover Wide Pulldowns W/ Hand Grips
42
Crossover Narrow Pulldowns W/ Hand Grips
42
Seated Lat Pulldowns
43
Seated Wide Lat Pulldowns
43
Arm Exercises
44
Triceps Hammer Pushdown
44
Triceps Pushdown W/ Bent Lat Bar
45
Triceps Extension
45
Hammer Triceps Extension
46
Cross Triceps Extension
46
Triceps Kickback
47
Hammer Triceps Kickback
47
Resisted Dip
48
Biceps Curl
48
Concentration Biceps Curl
49
Reverse Curl
49
Barbell Biceps Cur L
50
Reverse Barbell Biceps Curl
50
Seated Biceps Curl
51
Seated Biceps Hammer Curl
51
Wrist Extension
52
Wrist Curl
52
Trunk Rotation
53
Seated (Resisted) Oblique Abdominal Crunch
53
Seated (Resisted) Abdominal Crunch
54
Leg Exercises
55
Leg Extension
55
Squat
55
Standing Hip Adduction
56
Standing Hip Abduction
56
Calf Raise
57
Leg Curl
57
Standing Hip Extension (Knee Bent)
58
Standing Hip Extension (Knee Extended)
58
Leg Kickback
59
Hip Flexion
59
Dead Lift
60
Stiff Leg Dead Lift
60
By Ellington Darden, Ph.D
61
Exercise Log
70
Muscle Char
71
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