Bowflex Xtreme®SE Owner’s Manual 1
ProductSpecifications ............................2
RegulatoryApprovals.............................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:
The20MinuteBetterBodyWorkout.................14
AdvancedGeneralConditioning.....................14
20MinuteUpper/LowerBody .....................15
BodyBuilding....................................16
CircuitTrainingAnaerobic/Cardiovascular..........17
TrueAerobicCircuitTraining.......................18
StrengthTraining.................................19
Chest Exercises:
BenchPress......................................20
ChestFly.........................................20
DeclineBenchPress...............................21
InclineBenchPress................................21
Shoulder Exercises:
ReverseFly.......................................22
CrossoverReverseFly..............................22
CrossoverRearDeltoidRows........................23
CrossoverHighRearDeltoidRows...................23
LateralShoulderRaise.............................24
ForearmLateralShoulderRaise.....................24
FrontShoulderRaise ..............................25
SeatedShoulderPress .............................25
ShoulderRotatorCuff(internal) ....................26
ShoulderRotatorCuff(external)....................26
ShoulderExtension................................27
ShoulderShrug...................................27
ScapularProtraction...............................28
ScapularDepression...............................28
ScapularRetraction ...............................29
Back Exercises:
Standing Shoulder Pullover w/ Bent Lat Bar. . . . . . . . . . .30
StandingShoulderPulloverw/HandGrips ...........30
NarrowPulldownsw/BentLatBar ..................31
NarrowPulldownsw/HandGrips...................31
BentOverRow....................................32
CrossoverBentOverRow...........................32
SeatedLatRows...................................33
CrossoverSeatedLatRows..........................33
StandingLowBackExtension.......................34
ReverseGripPulldowns............................34
CrossoverWidePulldownsw/HandGrips ............35
CrossoverNarrowPulldownsw/HandGrips ..........35
SeatedLatPulldowns..............................36
SeatedWideLatPulldowns.........................36
Arm Exercises:
TricepsPushdownw/HandGrips ...................37
TricepsHammerPushdown.........................37
Triceps Pushdown w/ Bent Lat Bar. . . . . . . . . . . . . . . . . . .38
TricepsExtension.................................38
HammerTricepsExtension.........................39
CrossTricepsExtension............................39
TricepsKickback .................................40
HammerTricepsKickback..........................40
ResistedDip......................................41
BicepsCurl.......................................41
ConcentrationBicepsCurl..........................42
ReverseCurl......................................42
BarbellBicepsCurl................................43
ReverseBarbellBicepsCurl.........................43
SeatedBicepsCurl ................................44
SeatedBicepsHammerCurl........................44
WristExtension...................................45
WristCurl........................................45
Abdominal Exercises:
TrunkRotation...................................46
Seated(resisted)ObliqueAbdominalCrunch .........46
Seated(resisted)AbdominalCrunch.................47
Leg Exercises:
LegExtension....................................48
Squat............................................48
StandingHipExtension(kneebent).................49
StandingHipExtension(kneeextended).............49
LegKickback.....................................50
HipFlexion ......................................50
DeadLift ........................................51
StiffLegDeadLift ................................51
StandingHipAdduction ...........................52
StandingHipAbduction ...........................52
CalfRaise........................................53
Muscle Chart .....................................54
Exercise Log .....................................55
Fast Fat Loss Now!
ByEllingtonDarden,Ph.D..........................57
Bowflex Xtreme®SE Home Gym 6-Week
Satisfaction Guarantee ............................76
Warranty Information .............................77
Bowflex Xtreme®SE Home Gym Warranty Card ......79
Important Contact Numbers........................81
Table of Contents
