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