Bowflex BOWFLEX XTREME.SE User manual

PN 001-6979 Rev. A (08/21/06)
B O IIIV FLE :!(
XTREME_ SE
®

CONGRATULATIONS on your commitment to improving your health and fitness! With the Bowflex Xtreme _'_SE
home gym, you have everything you need to exceed all of your physical fitness, strength, and heahh expectations!
The Bowflex Xtreme _'_SE home gTm's exceptional resistance and quality is umnatched by any other single piece
of home fitness equipment available. You will not believe the amazing results your body will get with the Bowflex
Xtreme _ SE home gym!
Please rake your time to read through the entire manual and follow it carefldly before attempting to
use your Bowflex XtremC _'SE home gym. Also locate and read all warning labels that are posted on
the machine. It's important to understand how to properly perform each exercise before you do so
using Power Rod® Resistance.
With all of the fimess choices available today, finding the best workout equipment for your needs can be very
confilsing. Everyone at Nautilus would like to thank you for selecting the Bowflex Xtreme __SE home gym.
The Bowflex Xtreme __SE home gym is the finest home fitness product available, and you're just about to prove it to
yourself.
Nautilus, Inc.
16400 S.E. Nautilus Drive
Vancouver; Washington, USA 98683
1-800-NAUTILUS (1-800-628-8458)
Fax [phone]
Nautilus.com
Bowflex.com

Table of Contents
Product Specifications ............................ 2
Regulatory Approvals ............................. 2
Important Safety Precautions ........................ ,'3
Safety Warning Labels .............................. 4
Getting To Know Your Machine ..................... 6
How to Use Your Machine ........................... 9
Define Your Goals ................................ 11
The Workouts:
The 20 Minute Better Body Workout ................. 14
Advanced General Conditioning ..................... 14
20 Minute Upper /i,ower Body ..................... 15
Body Building .................................... 16
Circuit Training Anaerobic /Cardiovascular. ......... 17
True Aerobic Circuit Training ....................... 18
Strength Training ................................. 19
Chest Exercises:
Bench Press ...................................... 20
Chest Fly ......................................... 20
Decline Bench Press ............................... 21
Incline Bench Press ................................ 21
Shoulder Exercises:
Reverse Fly ....................................... 22
Crossover Reverse Fly .............................. 22
Crossover Rear Deltoid Rows ........................ 23
Crossover High Rear Deltoid Rows ................... 23
Lateral Shoulder Raise ............................. 24
Forearm Lateral Shoulder Raise ..................... 24
Front Shoulder Raise .............................. 25
Seated Shoulder Press ............................. 25
Shoulder Rotator Cuff (internal) .................... 26
Shoulder Rotator Cuff (external) .................... 26
Shoulder Extension ................................ 27
Shoulder Shrug ................................... 27
Scapular Protraction ............................... 28
Scapular Depression ............................... 28
Scapular Retraction ............................... 29
Back Exercises:
Standing Shoulder Pullcwer w/Bent Lat Bar. .......... 30
Standing Shoulder Pullover w/Hand Grips ........... 30
Narrow Pulldowns w/Bent Lat Bar . ................. 31
Narrow Pulldowns w/Hand Grips ................... 31
Bent Over Row .................................... 32
Crossover Bent Over Row ........................... 32
Seated Eat Rows ................................... 33
Crossover Seated Lat Rows .......................... 33
Standing Low Back Extension ....................... 34
Reverse Grip Pulldowns ............................ 34
Crossover Wide Pulldowns w/Hand Grips ............ 35
Crossover Narrow Pulldowns w/Hand Grips .......... 35
Seated Eat Pulldowns .............................. 36
Seated Wide Eat Pulldowns ......................... 36
Arm Exercises:
Triceps Pushdown w/Hand Grips ................... 37
Triceps Hammer Pushdown ......................... 37
Triceps Pushdown w/Bent Eat Bar. .................. 38
Triceps Extension ................................. 38
Hammer Triceps Extension ......................... 39
Cross Triceps Extension ............................ 39
Triceps Kickback ................................. 40
Hammer Triceps Kickback .......................... 40
Resisted Dip ...................................... 41
Biceps Curl ....................................... 41
Concentration Biceps Curl .......................... 42
Reverse Curl ...................................... 42
Barbell Biceps Curl ................................ 43
Reverse Barbell Biceps Curl ......................... 43
Seated Biceps Curl ................................ 44
Seated Biceps Hammer Curl ........................ 44
Wrist Extension ................................... 45
Wrist Curl ........................................ 45
Abdominal Exercises:
Trunk Rotation ................................... 46
Seated (resisted) Oblique Abdominal Crunch ......... 46
Seated (resisted) Abdominal Crunch ................. 47
Leg Exercises:
Leg Extension .................................... 48
Squat ............................................ 48
Standing Hip Extension (knee bent) ................. 49
Standing Hip Extension (knee extended) ............. 49
Leg Kickback ..................................... 50
Hip Flexion ...................................... 50
Dead Lift ........................................ 51
Stiff Leg Dead Lift ................................ 51
Standing Hip Adduction ........................... 52
Standing Hip Abduction ........................... 52
Calf Raise ........................................ 53
Muscle Chart ..................................... 54
Exercise Log ..................................... 55
Fast Fat Loss Now!
By Ellington Darden, Ph.D .......................... 57
Bowflex Xtreme _)SE Home Gym 6-Week
Satisfaction Guarantee ............................ 76
Warranty Information ............................. 77
Bowflex Xtrem& _SE Home Gym Warranty Card ...... 79
Important Contact Numbers ........................ 81
go_Ilex Xtreme" SE Owner's Manual 1

Specifications/Approvals
Product Specifications"
Product Weight
Product Dimensions
Workout Area
Number of Exercises
Power Rod ®Resistance
Power Rod ®Upgradability
User Weight Limit
1571bs. (71 kg)
53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) high
96" (244 cm) long x 78" (198 cm) wide
Over 60
2101bs. (95 kg)
3101bs. (141 kg.)
4101bs. (186 kg.)
3001bs. (136 kg)
Regulatory Approvals"
Meets:
EN957-1 Class H
EN957-2 Class H
T{JV ............
ASTM F2216-05
Tuv Rh*_nl_na
at _or_hA.,_*a
Meets:
ASTM F2276-05
ASTM F2216-05
2 gox_lex Xtreme' SE ()x_ner's Manual

Important Safety Precautions
IMPORTANT SAFETY INSTRUCTIONS
The following definition applies to the word "Warning" found throughout this manual:
Used to call attention to POTENTIAL hazards that could result
in personal injury or loss of life.
PRIOR TO USING THIS EQUIPMENT,
OBSERVE THE FOLLOWING WARNINGS.
Read and understand the Owners
Manual prior to using this machine.
Read and understand all Warning i,abels on this
machine.
Keep Children away from this machine. Children
must be supervised closely if they are near the
equipment or are present during the operation of
this equipment.
Consult a physician prior to commencing an
exercise program. IL at any time, you rE,el faint or
dizzy, or experience pain, stop and consult your
physician.
Inspect this machine fbr loose parts or signs of wear.
Pay special attention to Cables and Belts and their
connections. Do not use if found in this condition;
contact Nautilus Customer Service.
This machine is designed fbr a User's Weight Limit
of 300 pounds (136 kg). Do not use if you are over
this weight.
This machine contains moving parts. Use Caution.
Do not wear loose clothing or jewelry,
®
®
Set up and operate this machine on a solid level
surface.
This machine is fbr Consumer use only,
Do not use additional means to increase the
resistance (lifting load) of this machine.
Be sure that the Selector Hook is correctly attached
to the Rod End.
Select a workout area that provides a minimum
clearance behind the rod box of 0.5 ft (15 cm) and
a total width of 6.5 ft (2.0 m). Allow a minimum
of 3.0 ft (0.9 m) free space in front of the machine.
Keep third parties out of this area when the
machine is in use.
Operate the machine in the manner described
in this manual. It can be hazardous to over-exert
yourself during exercise.
Make sure that all positional adjustment devices are
securely engaged.
go_flex Xtreme" SE Owner's Manual 3

Safety Warning Labels
The following safety warnings are located on the Bowflex Xtreme ®SE exercise machine. Please
read all safety precautions and warning information prior to using your product. Be sure to
replace aW warning label if damaged, illegible, or missing. If you need replacement labels,
please call a Bowflex Representative at 1-800-628-8458.
Labe! 2
Label 4
Label 3
jLabe| 5
0 WFi,,, E_ Home Gym
XTRE_/I_ SE
4 g(m_lex Xtreme' SE ()x_ner's Mant,al

Safety Warning Labels
The following safety warnings are located in site specific areas on the unit. Please review and
understand the safer), warning labels and their locations on the unit prior to use.
If you need to replace a warning label please call 1-800-628-8458 to obtain a new label.
Label 1: General use safer}, label.
Location: Back of the lat tower.
*Misuse et abuse ef this
equipment may _ead to
se_eus injury.
*Keep child_n away and
supe_se teenagers
using equipment,
* Obtain, read and understand
the _vner's manuN p
with this fitness equipment
pilotto use.
*Replete this ot any other
warning _abei if damaged,
_llegiMe ot missing,
Label 2: Caution safety label.
Location: Back side of the lat tower.
auf k_u'_un§se_sCheinun_n, und
Fehifunktionen Ziehen St_ a||÷
_efe_i_ngse|eme_te
Label 3: Do not hang notice.
Location: Top front of the lat tower.
Do not hang from bar.
Ne pas pendre de |a barre,
Nicht vonder Stange h_ingen,
No cue|gue de |a barra,
Label 4: Caution safety label.
Location: Left and right side of rod box.
Label 5: Lock knob warning.
Location: On sliders.
gox_lex Xtreme' SE Ox_ner's Manual
I I

Getting to Know Your MachMe
XTR_IW_ S_
Pulley .............
Eat Tower * " "
Power Rod '_
Resistance Rods ....
®
®
e
®
o
o
Rod Hook °
(;able" " " "
Hand Grip- "
Lower Pulley/Squat • " "
Station
Abdominal Bar
o *
®
o
..,.o-''"R°d Caps
,., (;enter (;ross Bar
® o ®
....... Seat Back Pad
e e ® ® ® ® o ® ® ® ® ® ® ° ® °
Seat
e
............ Leg Attachment
........ Base Frame
"" Platform
6 gox_lex Xtreme' SE Ox_ner's Manual

Getting to Know Your MachMe
Power Rod '_Resistance
Power Rod _resistance rods are made from a special
composite material. Your rods are sheathed wit1 a
protective black rubber coating. Each rod is marked
with its weight rating on the "Rod Cap."
Adjusting and
Understanding
the Resistance
The standard gowflex
Xtreme _ SE home gym
comes with 210 pounds
of resistance (one pair
of 5 lb. (2.25 kg) rods,
two pairs of 10 lb. (4.5
kg) rods, one pair of
30 lb. (13.5 kg) rods,
and one pair of 50 lb.
(22.5 kg) rods.
If you upgraded to a 310 (140 kg) or 410 pound (186
kg) capacity you will have an additional one or two
pair of 50 lb. (22., kg) rods, respectively.
Hooking Power Rod'_Resistance Rods
to the Cables
You may use one rod or
several rods in combination,
to create your desired
resistance level.
To hook multiple rods up
to one cable, bend the
closest rod toward the cable
and place the cable hook
through that rod cap. You
can then hook up the next
closest rod through the same
cable hook.
Hooking up the closest
rod first prevents rods from
crossing over the top of
one another.
Safety
When hooking the Power
Rod :_resistance rods to the
cable hooks, do not stand
directly over the tops of
the rods. Stand off to one
side when connecting and
disconnecting the Power
Rod :_resistance rods from
the cables.
When You Are Not Using Your
Bowflex Xtreme ®SE Home Gym
Disconnect the cables
from the Power Rod :_
resistance rods when
your are not using your
Bowflex Xtreme _*'SE home
gym. Use the rod binding
strap included with your
machine to bind all the
rods together at the top.
You can also place your
cables and grips through
the strap to keep them out
of the way.
To Order Additional Sets
of 50 lb. (22.5 kg) Power Rod _
Resistance Rods,
Please Call 1-800-628-8458
gox_lex Xtreme' SE ()x_ner's Manual 7
I I

Getting to Know Your MachMe
Maintenance and Care of Your Bowfle× Xtreme ®SE Home Gym
Inspect your machine ff)r any worn or loose components prior to use. Tighten or replace any worn or loose
components prior to use. Pay close attention to cables, straps, or harness and their connections.
Clean the bench with a non-abrasive household cleaner after each use. This will keep it looking new.
Do not use automotive cleane_, which can make the bench too "slick."
Rexdew all warning notices. The safety and integrity designed into a machine can only be maintained
when the equipment is regularly examined for damage and repaired. It is the sole responsibility of
the owner to ensure that regular maintenance is performed. Worn or damaged components shall
be replaced immediately or the equipment removed from service until the repair is made. Only
manufacturer supplied components shall be used to maintain/repair the equipment.
If you have any questions regarding your gowflex Xtreme <*'SE home gym, please contact our
Customer Service Department at 1-800-605-3369 or by mail to: Customer Serxdce, Nautilus, Inc. World
Headquarters, t6400 SE Nautilus Drive, Vancouver; WA 98683.
{1 gox_lex Xti'eme' SE Ox_ner's Manual

How to Use Your Machine
The Bowfle× Xtreme ®SE Home Gym
Pulley Positions
With the versatility to perform over 65 dif{Erent
exercises, the Bowflex Xtreme _ SE home gym easily
transitk)ns from one exercise to anothec Below is a
guide to the five different pulley positions you will
use to optimally perform your workout routine.
Position One:
Standard Position - most
common. Active pulleys are
on center cross bar.
Position Two:
Lat Pulldown Position. Active
pulleys are on lat tower.
Position Three (optional):
Leg Extension Position. Active
pulleys are on the squat pulley
frame.
Position Four:
Squat position. Active pulleys
are on squat pulley frame and on
center cross bar.
Position Five:
Abdominal Crunch position.
Active pulleys are on lat tower.
Position Six:
Rowing position. Active pulleys
are on squat pulley frame.
The Bowfle× Xtreme® SE Home
Gym Cable Routing
&s you use your home gym, you will connect
the cables and pulleys in a variety of ways to
perform the exercises. RefEr to the illustrations
below for proper cable routing.
Ab Exercises
Chest
Exercises
Lat Pulldown
Exercises
Leg and Squat
Exercises
g<)x_lex Xtreme' SE Ox_ner's Manual {)

How to Use Your Machine
Hand Grips and Straps
The hand grips fit snugly around your wrist, ankle,
or instep. Attach grips to cables by snapping the
cable clip onto the D-ring.
Standard Grip: Grasp the
handle and cuff together to
form a grip without inserting
your hand through the cuff
portion. Most exercises utilize
this grip. The Standard Grip also is used for
Hammer Grip exercises, when you need to hold
the hand grip vertically for greater wrist support.
Hand Cuff Grip: Slip your hand
through the cuff so that the foam
pad rests on the back of your
hand. Then grasp the remainder
of the grip that is sitting in
your pahn. This method of gripping is great fbr
exercises like front shoulder raises or a W exercise
where your pahn is facing down.
Ankle Cuff Grip: The cuff
opening can be made larger to
accommodate the ankle. Simply
insert your hand in the cuff and
slide it away from the handle.
Insert your foot or ankle and tighten the grip by
sliding the handle back toward the cuff.
Arch Cuff Grip: The cuff
opening can also fit securely over
the arch of your foot. For this
grip, insert your foot through the
cuff until it is around the arch of
your instep, and tighten the cuff
around your heel to secure the grip.
Abdominal Crunch Shoulder
Harness: Attach the snap hooks
to the D-rings on both ends of
the harness. Place the harness
on your shoulders letting the
handles hang over your chest.
Grab both handles. With high
resistance, a cross arm opposite-handle grip may be
used.
Lat Pulldown Bar
The Lat Pulldown Bar enhances exercises
that work back, shoulders and triceps muscles.
Leg Extension Attachment
The leg extension attachment enables you to work
the major muscle groups in the legs.
Abdominal Crunch Shoulder Harness
The ab harness gives you the ability to strengthen
the muscles of the abdomen by safely adding
resistance to abdominal exercises. When using the
ab harness, relocate the pulleys from the chest bar
to the short abdominal bar.
Safety:
Before using the grips, straps, lat bar, or ab
harness, make sure that all fasteners are in
place and tightened.
Make sure that auxiliary cables for the lat bar
and leg extension are securely fastened to the
primary cables on the unit.
Always use the lock knob on the slider to secure
pulleys. Do not allow pulleys to change position
during aW exercise.
* Ahvays use the bar holders to support the lat bar
or remove the bar when not in use.
Do not hang from the Lat
Tower nor attempt to perform
"chin ups" from the bat:
Never pull on the bar unless there
is resistance attached to it.
Always use the Lock Knob
to secure the attachment to
your Bowflex Xtreme <*'SE
home gym.
Grips manufactured under
license agreement with Hands-
On Sports & Gym Accessories,
Inc. Patent #4756527
1{} gox_flex Xtreme" SE Owner's Manual

Define Your Goals
Your body will do what you train it to do. That's why it's important to define your goals and ff)cus them. Here
are some fitness components that will help you define your goals and choose your fitness program.
Muscle Strength is the maximum ff)rce that you
can exert against resistance at one time. Your
muscle strength comes into play when you pick up
aheax T bag of groceries or lift a small child. It is
devek)ped when a k)calized muscle is worked both
positively (concentric) and negatively (eccentric) at
a resistance - great enough so >m can perform only
five to eight repetitions of the exercise before the
muscle fails. Each set of repetitions is fbllowed by
a rest interval that typically runs three times longer
than the set. I,ateL between exercise sessions, the
muscle overcompensates for the stress and usually
increases in both strength and size.
Muscle Endurance is the ability to perff)rm repeated
contractions. It comes into play when you cross-
country ski or work on your feet all day. Endurance
training addresses the slow twitch, endurance
muscle fibers, which depend on oxygen fbr energ T.
To devek)p muscle endurance, use low resistance
and high repetitions - about 15-20 repetitions in
each set, three sets to each exercise, working the
muscle only to fhtigue.
Muscle Power is the combination of strength and
speed of the muscular contraction. This is often
misinterpreted as A) being directly associated
with certain skill or sport and/or B) meaning
that you must move fast. Load is actually a more
important factor than speed when attempting to
improve power. When training to achieve muscular
poweL pick a resistance that fatigues you in the 3-5
repetition range. When performing these reps, it is
more important to think of contracting the muscles
faster rather than attempting to move faster.
Performing sport simulation exercises usually results
in a deterioration of the motor pattern or skill. The
biomechanically sound method of improxdng power
in your sport is to train for power using the correct
joint movements, as described in this manual. Then
practice the skill associated with your sport, learning
to apply this newly achieved power.
Body Composition is the ratio of fat weight (fat)
to lean weight (muscles, bones and tissue). A_syou
age, the ratio shifts. The fht weight increases and
the lean weight decreases. Training for muscle
strength will generally increase muscle size and
aerobic conditioning will help bum extra calories.
Performing these two forms of exercise, either at
different times or together; will create the greatest
changes in body fht weight.
Balanced Strength and aligmnent are the result of
equal strength devek)ped in all parts of the body. It
comes into play in your standing and sitting posture,
and in your ability to perform just about aW activity
safely and effectively, kal ove>devek)pment of the
back will round the shoulders; weak or stretched
abdominals can cause lower back pain. You want
a balance of muscle strength in front and back. In
addition, you need a balance of strength between
>)ur middle, lower and upper body.
Flexibility is the ability of a muscle or group of
muscles to move the joint through a full range
of motion. Flexibility comes into play when you
execute an overhand serve or stretch for the top
shelf in the kitchen. It is a cooperative movement
of opposite muscle groups. X_,]len a muscle
contracts, its opposite muscle group must relax
for the action to occm: Increased flexibility means
an increased range of motion, made possible by
this simultaneous contracting and relaxing. Good
flexibility is important in protecting the body from
injury and can be achieved through the balanced
strength training programs that are included in this
manual.
Cardiovascular Endurance is the ability of the
heart and hmgs to supply oxygen and nutrients to
exercising muscles over an extended period of time.
It comes into play when you jog a mile or ride a
bike. It is a critical component of overall fitness and
health. You may want to design your own personal
program specifically geared to your goals and
lifestyle. Designing a program is easy, as long as you
follow the below guidelines.
go_flex Xti_eme ' SE Owner's Manual 11

Define Your Goals
Design Your Own Program
Understand fitness and its components.
hnproperly designed programs can be dangerous.
Take some time to review this manual as well as
other fitness guides.
Know your current fitness level. Before you start any
fimess program you should consult a physician who
will help you determine your current abilities.
Identify your goals. Goals are critical to choosing
and designing an exercise program that fits and
enhances your lifestyle, but so is strategy. It's
important not to rush the process and try to
accomplish too much too soon. That will lead to
setbacks and discouragement. Instead, set a series
of smaller achievable goals.
Select complementary exercises. Be sure to
pair exercises that address compound joint
movements and single joint movements. In
addition, select exercises that address compli-
mentary muscle groups.
Put first things first. During each session, first work
muscle groups that need the most training.
Remember your cardiovascular component. Any
fimess program must contain acardiovascular
fimess component to be complete. So complement
your resistance training with aerobic exercise such
as walking, running, or bicycling.
Training variables. When designing your own
program there are several variables that, when
mixed properly, will equal the right fitness
tbrmula fbr you. In order to find out the best
fbrmula, you must experiment with several
combinations of variables.
The variables are as follows:
Training Frequency: The number of times you
train per week. We recommend daily activity but
not daily training of the same muscle group.
* Training Intensity: The amount of resistance
used during your repetition.
* Training Volume: The number of repetitions
and sets perff)rmed.
*Rest Intervals: The time you rest between sets
and the time you rest between workouts.
Once you've established a base of fitness, follow
these basic principles:
,Isolate Muscle Groups: Focus work on specific
muscle groups.
Progressive Loading: The gradual systematic
increase of repetitions, resistance and exercise
period.
12 go_flex Xti'eme ' SE Owner's Manual

Workout Guide
Working Out
A workout begins in your mind's eye. With
concentration and xdsualization you can approach
your workout with a positive, constructive attitude.
A good pre-workout mental routine is to sit and
relax, so that you can focus on what you are about
to do and think about achieving your end goal.
Warming Up
We recommend that you warm up by doing
light stretching and performing light exercises
on the Bowflex Xtreme <:SE home gym.
Your Routine
The workout portion of your fitness routine is the
series of exercises devoted to your particular goals.
Remember, make sure to have t!!!
Cool Down
An essential part of the exercise routine is the
cool down. Gradually reduce the level of exercise
intensity st) that blood does not accumulate in
one muscle group, but continues to circulate at
a decreasing rate. Remember to gradually move
yourself into a relaxed state.
Breathing
The most important part of breathing during
exercise is, quite simply, that you do it. Breathing
in or out during the actual performance is not
dependent upon the direction of air flow relative
to exertion. It is, in fact, a mechanical process that
changes the position of your spine as your rib cage
moves. Here are some tips for breathing:
1) Be cmltious when you are concentrating or
exerting eflbrt. This is when you will probably
hoM your breath. DO NOT hoM your breath.
Do not exaggerate breathing. Depth of
inhalation and exhalation should be natural
for the situation.
2) Allow breathing to occur, naturally,
don't force it.
gox_flex Xti'eme" SE Owner's Manual 13

The Workouts
20 Minute Better Body Workout
Frequency: 3 Days Per Week (M-W-F) Time: About 20 Minutes
Start by perff)rming one set of each exercise. Warm up with a light resistance that you can perff)rm easily if)r 5 -10 reps
without fhfiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a
more challenging resistance that you can perform no less than 10 reps and no more than 15 reps without your form
deteriorating. As you become strongex, you can advance to two sets for each exercise. Complete all sets of each exercise
before moving on to the next one. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that would
allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and
work to fhfigue during each set.
Chest
Back
Shoulders
aI'II'tS
Legs
Trunk
Bench Press
Seated Eat Rows
Crossover Rear Deltoid Rows
Biceps Curl
Triceps Pushdown
Leg Extension
Standing Low Back Extension
Seated Abdominal Crunch
1-E
1-E
1-E
1-E
1-E
1-E
1-E
1-E
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
Advanced General Conditioning
Frequency: 4 Days Per Week (M-T-TH-F) Time: About 35-45 Minutes
When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results,
or have become just plain bored, it is time to change your program. You can increase your training with this "split system"
routine that works opposing muscle groups on different days. To do this, you'll increase your resistance when you can
perform 12 reps perfectly; and you'll increase your volume by performing more sets and more exercises. Move slowly on
each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count three seconds up
and three seconds down and work to fhfigue during each set.
Dayl &3
Chest Bench Press 1-3 10-12
Shoulders Seated Shoulder Press 1-3 10-12
Arms Triceps Pushdown 1-3 10-12
Biceps Curl 1-3 10-12
Legs Leg Extension 1-3 10-12
Day2&4
Back
Shoulders
XI'IllS
Tr u IXk
14 goMlex Xtreme' SE ()x_ner's Manual
Seated Eat Rows
Seated Eat Pulldowns
Crossover Rear Deltoid Row
Biceps Curl
Reverse Curl
Standing Low Back Extension
Seated Abdominal Crunch
1-3 10-12
1-3 10-12
1-3 10-12
1-3 10-12
1-3 10-12
1-3 10-12
1-3 10-12

The Workouts
20 Minute Upper/Lower Body
Frequency: 4 Days Per Week (M-T-TH-F) Time: About 20 Minutes
This program provides you with a quick and effective workout that combines muscle conditioning with some cardiow_scular
benefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program
training 2 days, resting 1 to 2. Perform all exercises to near fifihne, stopping at the point that your technique starts to
deteriorate. Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you perfbrm. Move slowly
on each rep. Use a pace that woukt allow you to stop the movement instantly at any point in the rep. Count three seconds
up and three seconds down.
DAY1 & 3
Chest Bench Press 1-3 12-15
Back Seated Eat Rows 1-3 12-15
Shoukters Crossover Rear Deltoid Rows 1-3 12-15
Arms Biceps Curl 1-3 12-15
Triceps Extension 1-3 12-15
DAY 2 & 4
Legs
Tr u n k
Leg Extension
Standing Hip Extension
Standing Hip Abduction
Standing Low Back Extension
Seated Abdominal Crunch
1-3 12-15
1-3 12-15
1-3 12-15
1-3 10-12
1-3 10-12
gox_lex Xtreme' SE Ox_ner's Manual 15

The Workouts
Body Building
Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes
Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle
group to fifihne before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic
activity to increase your caloric expenditure and help to reduce your body f_tt levels to achieve a defined muscular look.
Rest 30-60 seconds between each set and exercise. Focus on proper K)rm. Tighten the muscle beK)re you move, squeeze the
muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight.
Move slowly on each rep. Use a pace that would allow you to stop the movenlent insmndy at any point in the rep. Count
three seconds up and three seconds down and work to f_ttigue during each set.
DAY 1
DAY 2
DAY 3
Chest
Shoulders
Bench Press 2-4 8-12
Chest Fly 2-4 8-12
Seated Shoulder Press 2-4 8-12
Crossover Rear Deltoid Row 2-4 8-12
i,ateral Shoulder Raise 2-4 8-12
Shoulder Shrug 2-4 8-12
Back
Arllls
Seated Eat Row 2-4 8-12
Seated Lat Pulldowns 2-4 8-12
Biceps Curl 2-4 8-12
Reverse Curl 2-4 8-12
Triceps Pushdown 2-4 8-12
Triceps Extension 2-4 8-12
Legs
Tr u n k
Squat 2-4 8-12
Leg Extension 2-4 8-12
Standing Hip Extension 2-4 8-12
Standing Low Back Extension 2-4 8-12
Seated Abdominal Crunch 2-4 8-12
Seated Oblique Abdominal Crunch 2-4 8-12
16 gox_lex Xtreme' SE Ox_ner's Manual

The Workouts
Circuit Training -Anaerobic/Cardiovascular
Frequency: 2-3 Times Per Week Time: About 20-45 Minutes
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick,
challenging routine° The idea is to move quickly flom exercise to exercise, raking only as much rest between sets as it
rakes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise° Initially, start with
completing one round of Circuit 1. Then add an additional round of the same circuit° Once you reach three rounds of
Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fimess level increases° Repeat process
with Circuit 3. Do not let your heart rate exceed 220 minus your resting heart rate. Perform each rep of each exercise
slowly and with perfect technique. Count three seconds up and three seconds down.
Circuit 1
Chest Bench Press 8-12
i,egs Squat 8-12
Back Seated Lat Row 8-12
Trunk Seated Abdominal Crunch 8-112
Circuit 2
Shoukters Seated Shoulder Press 8-12
Legs Leg Extensions 8-12
Back Seated Lat Pulldowns 8-12
Trunk Standing Low Back Extension 8-12
Arms Biceps Curl 8-12
Circuit 3
Shoukters Crossover Rear Deltoid Rows 8-12
Arms Triceps Pushdown 8-12
Trunk Seated Oblique Crunch 8-12
gox_lex Xtreme' SE Ox_ner's Manual 17

The Workouts
True Aerobic Circuit Training
Frequency: 2-3 Times Per Week Time: About 20-60 Minutes
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick,
challenging routine° By returning to an aerobic exercise between each set you are increasing your aerobic capacity,
endmance and bmning flit as energy: The idea is to move quickly flom exercise to exercise, raking only as much rest
between sets as it rakes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise°
Initially, start with completing one round of Circuit 1. Then add an additional rotmd of the same circuit. Once you reach
three rounds of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fimess level increases.
Do not let your heart rate exceed 220 minus your resting heart rote. Perform each rep of each exercise slowly and with
perfect technique. Count three seconds up and three seconds down.
Any type of aerobic exercise can be used for this routine. Some examples are: j umpingjacks, jogging in place
or stair climbing.
Circuit 1
Chest Bench Press 8-12
Aerobic Exercise 30 -60 Seconds
Legs Squat 8-12
Aerobic Exercise 30 - 60 Seconds
Back Seated Lat Rows 8-12
Aerobic Exercise 30 - 60 Seconds
Trunk Seated Abdominal Crunch 8-12
Aerobic Exercise 30 - 60 Seconds
Circuit 2
Shoulders Seated Shoulder Press 8-12
Aerobic Exercise 30 - 60 Seconds
Legs Leg Extension 8-12
Aerobic Exercise 30 - 60 Seconds
Back Seated Lat Pulldowns 8-12
Aerobic Exercise 30 - 60 Seconds
Trunk Standing Low Back Extension 8-12
Aerobic Exercise 30 - 60 Seconds
Arms Biceps Curl 8-12
111 gox_lex Xtreme' SE ()x_ner's Manual