Assembly Manual
Page 5
...remember the mnemonic: "Righty tighty, lefty loosey." 5. It is fully assembled. If you don't have these tools, you intend to use two people to assemble your Bowflex® Xtreme®2 home gym is fastened securely. 3. When attaching two pieces, gently lift and look through the bolt holes to complete the ... step and thoroughly read the assembly instructions for that step prior to starting assembly for the step. 2. When tightening a locknut on a bolt, use a combination wrench to loosen. Select where you use it, as it is on your Bowflex® Xtreme®2 home gym carefully.
...remember the mnemonic: "Righty tighty, lefty loosey." 5. It is fully assembled. If you don't have these tools, you intend to use two people to assemble your Bowflex® Xtreme®2 home gym is fastened securely. 3. When attaching two pieces, gently lift and look through the bolt holes to complete the ... step and thoroughly read the assembly instructions for that step prior to starting assembly for the step. 2. When tightening a locknut on a bolt, use a combination wrench to loosen. Select where you use it, as it is on your Bowflex® Xtreme®2 home gym carefully.
Assembly Manual
Page 8
... the upper bolt hole in the Left Squat Frame Rail, Seat Rail and Right Squat Frame Rail, as shown in Figure 5. Secure the Foot Assembly using (2) 3/8" X 3/4" Hex Head Bolts (Item #F) and (2) 3/8" Washers (Item #O). Step 5: Install the Right and Left Squat Frame Rails Locate the following items: • Item...
... the upper bolt hole in the Left Squat Frame Rail, Seat Rail and Right Squat Frame Rail, as shown in Figure 5. Secure the Foot Assembly using (2) 3/8" X 3/4" Hex Head Bolts (Item #F) and (2) 3/8" Washers (Item #O). Step 5: Install the Right and Left Squat Frame Rails Locate the following items: • Item...
Assembly Manual
Page 9
... four holes in the Pulley Arms. Place (1) 1/4" X 1/2" Socket Head Cap Bolt (Item #C) through the both Pulley Arms and the Lower Lat Tower, and secure tightly, using (4) 1/2" Washers (Item #P) and (4) 1/2" Nylock Nuts (Item #S) over both ends of each Threaded Stud. Step 6: Attach the Pulley Arms Locate the following items: • Item #14...
... four holes in the Pulley Arms. Place (1) 1/4" X 1/2" Socket Head Cap Bolt (Item #C) through the both Pulley Arms and the Lower Lat Tower, and secure tightly, using (4) 1/2" Washers (Item #P) and (4) 1/2" Nylock Nuts (Item #S) over both ends of each Threaded Stud. Step 6: Attach the Pulley Arms Locate the following items: • Item #14...
Assembly Manual
Page 10
... (Item #N) over the ends of (4) 5/16" X 3/4" Hex Head Bolts (Item #D) - Place (4) M4 Washers (Item #L) over the ends of (4) 4.2mm X 12mm Self Drilling Screws (Item #A), and use these screws to attach the Cable Shroud to the Pulley Arms through the aligned bolt holes. Tighten all hardware from Step 9 only at this time...
... (Item #N) over the ends of (4) 5/16" X 3/4" Hex Head Bolts (Item #D) - Place (4) M4 Washers (Item #L) over the ends of (4) 4.2mm X 12mm Self Drilling Screws (Item #A), and use these screws to attach the Cable Shroud to the Pulley Arms through the aligned bolt holes. Tighten all hardware from Step 9 only at this time...
Assembly Manual
Page 11
..." Washers (Item #N) over (2) 5/16" X 2 1/2" Hex Head Bolts (Item #E), and screw the bolts through the aligned bolt holes, securing the Seat Back Pad tightly to use for use. 7 16 Take care to remove the Seat. Main Assembly With the Seat Pad (Item #16) cushion side up while engaging the hooks, and then rotate...
..." Washers (Item #N) over (2) 5/16" X 2 1/2" Hex Head Bolts (Item #E), and screw the bolts through the aligned bolt holes, securing the Seat Back Pad tightly to use for use. 7 16 Take care to remove the Seat. Main Assembly With the Seat Pad (Item #16) cushion side up while engaging the hooks, and then rotate...
Assembly Manual
Page 13
...the upper, back hole. Do not tighten hardware from Step 15 at this time. Secure the Lat Pulley Housing to the Lat Tower by placing using (1) 3/8" Washer (Item #O) over the Main Assembly as shown in Figure 15. Step 14: Attach Upper Lat Tower to complete this step. ... Figure 14. one washer per bolt. Main Assembly • Item #F - (3) 3/8" X 3/4" Hex Head Bolts • Item #O - (3) 3/8" Washers Figure 14 For your safety, use two people to the Lower Assembly Locate the following items: • Item #28 - Place the brackets of the Lat Pulley Housing (Item #28) on either...
...the upper, back hole. Do not tighten hardware from Step 15 at this time. Secure the Lat Pulley Housing to the Lat Tower by placing using (1) 3/8" Washer (Item #O) over the Main Assembly as shown in Figure 15. Step 14: Attach Upper Lat Tower to complete this step. ... Figure 14. one washer per bolt. Main Assembly • Item #F - (3) 3/8" X 3/4" Hex Head Bolts • Item #O - (3) 3/8" Washers Figure 14 For your safety, use two people to the Lower Assembly Locate the following items: • Item #28 - Place the brackets of the Lat Pulley Housing (Item #28) on either...
Assembly Manual
Page 21
Note: You may adjust the Seat for your height once the Xtreme²™ has been fully assembled. Line up one of the lower holes of the Leg Extension (Item #19), as shown in Figure 21. Insert ...the Leg Extension Assembly (Item #19) into the hole on your lower shin. Note: You may need to use a Rubber Mallet to the Seat Backbone (see Step 10). Select the correct lower hole for your height - Figure 22 21 22 20 19 Re-attach...
Note: You may adjust the Seat for your height once the Xtreme²™ has been fully assembled. Line up one of the lower holes of the Leg Extension (Item #19), as shown in Figure 21. Insert ...the Leg Extension Assembly (Item #19) into the hole on your lower shin. Note: You may need to use a Rubber Mallet to the Seat Backbone (see Step 10). Select the correct lower hole for your height - Figure 22 21 22 20 19 Re-attach...
Assembly Manual
Page 22
STOP: Inspect and Tighten all Hardware Carefully go over the entire Bowflex® Xtreme®2 home gym assembly, and tighten all bolts, nuts and other hardware before using your Bowflex® Xtreme®2 home gym! Figure 22 - Cable & Pulley Routing Attach the hooks on the ends of the Left and Right Squat Cables to the Hook installed onto the Leg Extension, as shown in Figure 22. CONGRATULATIONS! You have successfully assembled your Bowflex® Xtreme®2 home gym. Leg Extension Pulleys Left Squat Cable Right Squat Cable Step 22 -
STOP: Inspect and Tighten all Hardware Carefully go over the entire Bowflex® Xtreme®2 home gym assembly, and tighten all bolts, nuts and other hardware before using your Bowflex® Xtreme®2 home gym! Figure 22 - Cable & Pulley Routing Attach the hooks on the ends of the Left and Right Squat Cables to the Hook installed onto the Leg Extension, as shown in Figure 22. CONGRATULATIONS! You have successfully assembled your Bowflex® Xtreme®2 home gym. Leg Extension Pulleys Left Squat Cable Right Squat Cable Step 22 -
Owners Manual
Page 2
Table of Contents Get To Know Your Machine 1 How to Use Your Machine 2 Warning 5 Define Your Goals 6 Working Out 9 The Workouts 9 Chest Exercises: Bench Press 15 Chest Fly 15 Decline Bench Press 16 Incline Bench Press ... Adduction 51 Leg Kickback 52 Hip Flexion 52 Dead Lift 53 Stiff Leg Dead Lift 53 Fast Fat Loss Now! By Ellington Darden, Ph.D 55 Bowflex® XTREME®2 Home Gym 6-Week Satisfaction Guarantee 64 Home Gym Warranty Card 65 Home Gym Warranty 67 Exercise Log 68 Muscle Chart 69
Table of Contents Get To Know Your Machine 1 How to Use Your Machine 2 Warning 5 Define Your Goals 6 Working Out 9 The Workouts 9 Chest Exercises: Bench Press 15 Chest Fly 15 Decline Bench Press 16 Incline Bench Press ... Adduction 51 Leg Kickback 52 Hip Flexion 52 Dead Lift 53 Stiff Leg Dead Lift 53 Fast Fat Loss Now! By Ellington Darden, Ph.D 55 Bowflex® XTREME®2 Home Gym 6-Week Satisfaction Guarantee 64 Home Gym Warranty Card 65 Home Gym Warranty 67 Exercise Log 68 Muscle Chart 69
Owners Manual
Page 3
... home gym. Everyone at Nautilus would like to properly set up and perform each exercise before attempting to use your body will get with the Bowflex® Xtreme®2 home gym! Get To Know Your Machine CONGRATULATIONS on your commitment to exceed all of the fitness choices ...available today, finding the best workout equipment for choosing Bowflex®. With the Bowflex® Xtreme®2 Home Gym as your exercise partner, you do so using Power Rod® Resistance. Please take your time to read through the entire manual before ...
... home gym. Everyone at Nautilus would like to properly set up and perform each exercise before attempting to use your body will get with the Bowflex® Xtreme®2 home gym! Get To Know Your Machine CONGRATULATIONS on your commitment to exceed all of the fitness choices ...available today, finding the best workout equipment for choosing Bowflex®. With the Bowflex® Xtreme®2 Home Gym as your exercise partner, you do so using Power Rod® Resistance. Please take your time to read through the entire manual before ...
Owners Manual
Page 4
... Rod® Unit to the Cables You may use one another. You can then hook up to one side when connecting and disconnecting the Power Rod® unit from the cables. Adjusting and Understanding the Resistance The standard Bowflex® Xtreme®2 home gym comes with its weight rating ...of one rod or several rods in combination, to keep them out of the rods. How to Use Your Machine Power Rod® Resistance Power Rod® units are not using your Bowflex® Xtreme®2 home gym. Hooking up the closest rod first prevents rods from a special composite material.
... Rod® Unit to the Cables You may use one another. You can then hook up to one side when connecting and disconnecting the Power Rod® unit from the cables. Adjusting and Understanding the Resistance The standard Bowflex® Xtreme®2 home gym comes with its weight rating ...of one rod or several rods in combination, to keep them out of the rods. How to Use Your Machine Power Rod® Resistance Power Rod® units are not using your Bowflex® Xtreme®2 home gym. Hooking up the closest rod first prevents rods from a special composite material.
Owners Manual
Page 5
... your Bowflex® Xtreme®2 home gym Pulleys: Slider Pulleys The Bowflex® Xtreme®2 home gym comes with it looking new. Using the Slider Pulleys at 1-800-628-8485. Rowing Position: Used exclusively for leg exercises. There are most from your Bowflex® Xtreme®2... keep it 's innovative, easy-to-use . The Bowflex® Xtreme®2 Home Gym Pulleys With the versatility to perform over 75 different exercises, the Bowflex®Xtreme®2 home gym is a guide to the five different pulley locations used . And with adjustable "Slider" pulleys...
... your Bowflex® Xtreme®2 home gym Pulleys: Slider Pulleys The Bowflex® Xtreme®2 home gym comes with it looking new. Using the Slider Pulleys at 1-800-628-8485. Rowing Position: Used exclusively for leg exercises. There are most from your Bowflex® Xtreme®2... keep it 's innovative, easy-to-use . The Bowflex® Xtreme®2 Home Gym Pulleys With the versatility to perform over 75 different exercises, the Bowflex®Xtreme®2 home gym is a guide to the five different pulley locations used . And with adjustable "Slider" pulleys...
Owners Manual
Page 6
.... Most of the grip that target your heel to perform "chin ups" from the handle. Safety: • Before using the Leg Extension, make sure that all fasteners are securely fastened to the regular Bowflex® cables and the Lat Pulldown Bar, Squat Bar or Hand Grips. • Always... use the Leg Extension Pin to secure the attachment to form a grip without inserting your ankle, instep or wrist. Then grasp the remainder of the exercises you need to hold the hand grip vertically for exercises like front shoulder raises or any exercise where your Bowflex® Xtreme...
.... Most of the grip that target your heel to perform "chin ups" from the handle. Safety: • Before using the Leg Extension, make sure that all fasteners are securely fastened to the regular Bowflex® cables and the Lat Pulldown Bar, Squat Bar or Hand Grips. • Always... use the Leg Extension Pin to secure the attachment to form a grip without inserting your ankle, instep or wrist. Then grasp the remainder of the exercises you need to hold the hand grip vertically for exercises like front shoulder raises or any exercise where your Bowflex® Xtreme...
Owners Manual
Page 7
... more resistance than you need replacement labels, please call a Nautilus Representative at (800) 269-3539. 3. Never allow others to use the Bowflex® Xtreme®2 home gym if they are based on it. Do not wear any dizziness or shortness of 300 lbs. 6. ...determine the exercise program that is under no circumstances suitable as a children's toy. 5. When using the Bowflex® Xtreme®2 home gym. Tighten if necessary. Never use . Any exercises not described in excess of breath while exercising, stop the exercise and consult your body ...
... more resistance than you need replacement labels, please call a Nautilus Representative at (800) 269-3539. 3. Never allow others to use the Bowflex® Xtreme®2 home gym if they are based on it. Do not wear any dizziness or shortness of 300 lbs. 6. ...determine the exercise program that is under no circumstances suitable as a children's toy. 5. When using the Bowflex® Xtreme®2 home gym. Tighten if necessary. Never use . Any exercises not described in excess of breath while exercising, stop the exercise and consult your body ...
Owners Manual
Page 8
...the result of repetitions is followed by this manual. Each set of equal strength developed in all day. To develop muscle endurance, use low resistance and high repetitions-about any activity safely and effectively. When performing these two forms of groceries or lift a ...sound method of improving power in your sport is a critical component of strength between exercise sessions, the muscle overcompensates for power using the correct joint movements, as a) being directly associated with your middle, lower, and upper body. It comes into play in your...
...the result of repetitions is followed by this manual. Each set of equal strength developed in all day. To develop muscle endurance, use low resistance and high repetitions-about any activity safely and effectively. When performing these two forms of groceries or lift a ...sound method of improving power in your sport is a critical component of strength between exercise sessions, the muscle overcompensates for power using the correct joint movements, as a) being directly associated with your middle, lower, and upper body. It comes into play in your...
Owners Manual
Page 9
... exercise program that fits and enhances your lifestyle, 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 performed. • Rest intervals: The time you rest between workouts. Take some...
... exercise program that fits and enhances your lifestyle, 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 performed. • Rest intervals: The time you rest between workouts. Take some...
Owners Manual
Page 11
..., you to two sets for 5-10 reps without your training with a light resistance that would allow you can perform easily for each set . Use a pace that you to the next one set of each exercise before increasing the resistance. Focus on different days. As you become just plain... Warm up with this , you'll increase your resistance when you can perform 12 reps perfectly, and you can increase your form deteriorating. Use a pace that would allow you can advance to stop the movement instantly at any point in the rep. Count three seconds up and three...
..., you to two sets for 5-10 reps without your training with a light resistance that would allow you can perform easily for each set . Use a pace that you to the next one set of each exercise before increasing the resistance. Focus on different days. As you become just plain... Warm up with this , you'll increase your resistance when you can perform 12 reps perfectly, and you can increase your form deteriorating. Use a pace that would allow you can advance to stop the movement instantly at any point in the rep. Count three seconds up and three...
Owners Manual
Page 12
Perform this routine when you perform. Do this program training 2 days, resting 1 to 2. Rest only 20-30 seconds between sets. Use a pace that would allow you with a quick and effective workout that your normal routine. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated ...
Perform this routine when you perform. Do this program training 2 days, resting 1 to 2. Rest only 20-30 seconds between sets. Use a pace that would allow you with a quick and effective workout that your normal routine. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated ...
Owners Manual
Page 13
... Seated Abdominal Crunch Seated Oblique Abdominal Crunch Sets Reps 2-4 8-12 2-4 8-12 2-4 8-12 2-4 12-15 2-4 8-12 2-4 8-12 2-4 8-12 Do not neglect any point in the rep. Use a pace that would allow you lower the weight. Focus on to fatigue during each rep. Move slowly on each set and exercise. Rest 30-60...
... Seated Abdominal Crunch Seated Oblique Abdominal Crunch Sets Reps 2-4 8-12 2-4 8-12 2-4 8-12 2-4 12-15 2-4 8-12 2-4 8-12 2-4 8-12 Do not neglect any point in the rep. Use a pace that would allow you lower the weight. Focus on to fatigue during each rep. Move slowly on each set and exercise. Rest 30-60...
Owners Manual
Page 15
... same circuit. Some examples are increasing your aerobic capacity, endurance and burning fat as energy. Then add an additional round of aerobic exercise can be used for this routine. Perform each rep of Circuit 2 as your resting heart rate. The idea is a great way to achieve the benefits of strength training...
... same circuit. Some examples are increasing your aerobic capacity, endurance and burning fat as energy. Then add an additional round of aerobic exercise can be used for this routine. Perform each rep of Circuit 2 as your resting heart rate. The idea is a great way to achieve the benefits of strength training...