Assembly Manual
Page 4
Specifications / Approvals Product Specifications: Product Weight Product Dimensions Workout Area Number of Exercises Power Rod® Resistance Power Rod® Upgradability User Weight Limit 157 lbs. (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 60 210 lbs. (95 kg) 310 lbs. (141 kg.) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H !34-& !34-& US Meets: ASTM F2276-05 ASTM F2216-05 US 53 Bowflex Xtreme® SE Assembly Manual
Specifications / Approvals Product Specifications: Product Weight Product Dimensions Workout Area Number of Exercises Power Rod® Resistance Power Rod® Upgradability User Weight Limit 157 lbs. (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 60 210 lbs. (95 kg) 310 lbs. (141 kg.) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H !34-& !34-& US Meets: ASTM F2276-05 ASTM F2216-05 US 53 Bowflex Xtreme® SE Assembly Manual
Assembly Manual
Page 20
..., you will connect the cables and pulleys in a variety of the lat tower. 18-3 Attach the cable to the hardware installed in Steps 1, 3, 4, and 6. Abdominal Exercises Chest Exercises 17 Bowflex Xtreme® SE Assembly Manual Lat Pulldown Exercises Leg and Squat Exercises Pay close attention to the home gym following the routing for information on using the...
..., you will connect the cables and pulleys in a variety of the lat tower. 18-3 Attach the cable to the hardware installed in Steps 1, 3, 4, and 6. Abdominal Exercises Chest Exercises 17 Bowflex Xtreme® SE Assembly Manual Lat Pulldown Exercises Leg and Squat Exercises Pay close attention to the home gym following the routing for information on using the...
Assembly Manual
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... also compromise the effectiveness of your Bowflex Xtreme® SE home gym! You have successfully completed assembly of your machine to $ ! . ' % 2 users and bystanders and can cause damage to the Bowflex Xtreme® SE home gym and serious injury to ensure that all warnings affixed to machine. 7!2.).' Please inspect your exercise program. !4 4%.4)/. )--%$)!4%!#4)/.2%15)2%$ #!54)/. Review all fasteners...
... also compromise the effectiveness of your Bowflex Xtreme® SE home gym! You have successfully completed assembly of your machine to $ ! . ' % 2 users and bystanders and can cause damage to the Bowflex Xtreme® SE home gym and serious injury to ensure that all warnings affixed to machine. 7!2.).' Please inspect your exercise program. !4 4%.4)/. )--%$)!4%!#4)/.2%15)2%$ #!54)/. Review all fasteners...
Owners Manual
Page 2
... using Power Rod® Resistance. Also locate and read through the entire manual and follow it to yourself. It's important to understand how to properly perform each exercise before attempting to use your needs can be very confusing. The Bowflex Xtreme® SE home gym's exceptional resistance and quality is the finest home fitness product...
... using Power Rod® Resistance. Also locate and read through the entire manual and follow it to yourself. It's important to understand how to properly perform each exercise before attempting to use your needs can be very confusing. The Bowflex Xtreme® SE home gym's exceptional resistance and quality is the finest home fitness product...
Owners Manual
Page 3
...Shoulder Rotator Cuff (external 26 Shoulder Extension 27 Shoulder Shrug 27 Scapular Protraction 28 Scapular Depression 28 Scapular Retraction 29 Back Exercises: Standing Shoulder Pullover w/ Bent Lat Bar 30 Standing Shoulder Pullover w/ Hand Grips 30 Narrow Pulldowns w/ Bent Lat Bar...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 Xtreme® SE Home Gym Warranty Card 79 Important Contact Numbers 81 Bowflex Xtreme® SE Owner's Manual
...Shoulder Rotator Cuff (external 26 Shoulder Extension 27 Shoulder Shrug 27 Scapular Protraction 28 Scapular Depression 28 Scapular Retraction 29 Back Exercises: Standing Shoulder Pullover w/ Bent Lat Bar 30 Standing Shoulder Pullover w/ Hand Grips 30 Narrow Pulldowns w/ Bent Lat Bar...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 Xtreme® SE Home Gym Warranty Card 79 Important Contact Numbers 81 Bowflex Xtreme® SE Owner's Manual
Owners Manual
Page 4
Specifications / Approvals Product Specifications: Product Weight Product Dimensions Workout Area Number of Exercises Power Rod® Resistance Power Rod® Upgradability User Weight Limit 157 lbs. (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 60 210 lbs. (95 kg) 310 lbs. (141 kg.) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H !34-& !34-& US Meets: ASTM F2276-05 ASTM F2216-05 US 53 Bowflex Xtreme® SE Owner's Manual
Specifications / Approvals Product Specifications: Product Weight Product Dimensions Workout Area Number of Exercises Power Rod® Resistance Power Rod® Upgradability User Weight Limit 157 lbs. (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 60 210 lbs. (95 kg) 310 lbs. (141 kg.) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H !34-& !34-& US Meets: ASTM F2276-05 ASTM F2216-05 US 53 Bowflex Xtreme® SE Owner's Manual
Owners Manual
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...8226; R ead and understand the Owners #Ma!nu5al4p)r/ior.to using this machine. • Read and understand all positional adjustment devices are present during exercise. • Make sure that all Warning Labels on a solid level surface. • This machine is correctly attached to the Rod End. ...Be sure 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). Bowflex Xtreme® SE Owner's Manual Children must be hazardous to over this weight. • Set up and operate this machine on this machine. • Keep Children ...
...8226; R ead and understand the Owners #Ma!nu5al4p)r/ior.to using this machine. • Read and understand all positional adjustment devices are present during exercise. • Make sure that all Warning Labels on a solid level surface. • This machine is correctly attached to the Rod End. ...Be sure 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). Bowflex Xtreme® SE Owner's Manual Children must be hazardous to over this weight. • Set up and operate this machine on this machine. • Keep Children ...
Owners Manual
Page 6
Label 1 Label 2 Label 3 Label 5 Label 4 Bowflex Xtreme® SE Owner's Manual Home Gym Please read all safety precautions and warning information prior to replace any warning label if damaged, illegible, or missing. If you need replacement labels, please call a Bowflex Representative at 1-800-628-8458. Safety Warning Labels The following safety warnings are located on the Bowflex Xtreme® SE exercise machine. Be sure to using your product.
Label 1 Label 2 Label 3 Label 5 Label 4 Bowflex Xtreme® SE Owner's Manual Home Gym Please read all safety precautions and warning information prior to replace any warning label if damaged, illegible, or missing. If you need replacement labels, please call a Bowflex Representative at 1-800-628-8458. Safety Warning Labels The following safety warnings are located on the Bowflex Xtreme® SE exercise machine. Be sure to using your product.
Owners Manual
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... pulleys are on lat tower. Active pulleys are on center cross bar. Leg and Squat Exercises Bowflex Xtreme® SE Owner's Manual Position Six: Rowing position. Active pulleys are on squat pulley frame and on center cross bar. The Bowflex Xtreme® SE Home Gym Cable Routing As you will use your home gym, you use to perform...
... pulleys are on lat tower. Active pulleys are on center cross bar. Leg and Squat Exercises Bowflex Xtreme® SE Owner's Manual Position Six: Rowing position. Active pulleys are on squat pulley frame and on center cross bar. The Bowflex Xtreme® SE Home Gym Cable Routing As you will use your home gym, you use to perform...
Owners Manual
Page 12
... around your hand in place and tightened. • Make sure that is used . 10 Bowflex Xtreme® SE Owner's Manual Lat Pulldown Bar The Lat Pulldown Bar enhances exercises that the foam pad rests on the back of your hand. Arch Cuff Grip: The cuff opening...grip without inserting your chest. Then grasp the remainder of the abdomen by safely adding resistance to abdominal exercises. This method of the harness. Insert your Bowflex Xtreme® SE home gym. Grips manufactured under license agreement with HandsOn Sports & Gym Accessories, Inc. The Standard Grip...
... around your hand in place and tightened. • Make sure that is used . 10 Bowflex Xtreme® SE Owner's Manual Lat Pulldown Bar The Lat Pulldown Bar enhances exercises that the foam pad rests on the back of your hand. Arch Cuff Grip: The cuff opening...grip without inserting your chest. Then grasp the remainder of the abdomen by safely adding resistance to abdominal exercises. This method of the harness. Insert your Bowflex Xtreme® SE home gym. Grips manufactured under license agreement with HandsOn Sports & Gym Accessories, Inc. The Standard Grip...
Owners Manual
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... range of the body. Muscle Strength is the ability of the heart and lungs to supply oxygen and nutrients to exercising muscles over -development of exercise, either at a resistance - To develop muscle endurance, use low resistance and high repetitions - When training to ...want a balance of repetitions is often misinterpreted as A) being directly associated with your sport, learning to apply this manual. Bowflex Xtreme® SE Owner's Manual 11 Each set , three sets to each set of muscle strength in your sport is worked both strength and size. ...
... range of the body. Muscle Strength is the ability of the heart and lungs to supply oxygen and nutrients to exercising muscles over -development of exercise, either at a resistance - To develop muscle endurance, use low resistance and high repetitions - When training to ...want a balance of repetitions is often misinterpreted as A) being directly associated with your sport, learning to apply this manual. Bowflex Xtreme® SE Owner's Manual 11 Each set , three sets to each set of muscle strength in your sport is worked both strength and size. ...
Owners Manual
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... used during your lifestyle, but not daily training of the same muscle group. • T raining Intensity: The amount of repetitions, resistance and exercise period. 12 Bowflex Xtreme® SE Owner's Manual We recommend daily activity but so is strategy. Once you rest between sets and the time you 've established a base of variables...
... used during your lifestyle, but not daily training of the same muscle group. • T raining Intensity: The amount of repetitions, resistance and exercise period. 12 Bowflex Xtreme® SE Owner's Manual We recommend daily activity but so is strategy. Once you rest between sets and the time you 've established a base of variables...
Owners Manual
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...Bowflex Xtreme® SE home gym. Remember to have fun! Breathing in or out during exercise is, quite simply, that blood does not accumulate in one muscle group, but continues to your end goal. This is the series of your spine as your mind's eye. Bowflex Xtreme® SE Owner's Manual...you are concentrating or exerting effort. Warming Up We recommend that changes the position of exercises devoted to circulate at a decreasing rate. Gradually reduce the level of the exercise routine is , in fact, a mechanical process that you warm up by doing light stretching and...
...Bowflex Xtreme® SE home gym. Remember to have fun! Breathing in or out during exercise is, quite simply, that blood does not accumulate in one muscle group, but continues to your end goal. This is the series of your spine as your mind's eye. Bowflex Xtreme® SE Owner's Manual...you are concentrating or exerting effort. Warming Up We recommend that changes the position of exercises devoted to circulate at a decreasing rate. Gradually reduce the level of the exercise routine is , in fact, a mechanical process that you warm up by doing light stretching and...
Owners Manual
Page 16
...10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 Day 2 & 4 Body Part Back Shoulders Arms Trunk 14 Bowflex Xtreme® SE Owner's Manual Exercise Seated Lat Rows Seated Lat Pulldowns Crossover Rear Deltoid Row Biceps Curl Reverse Curl Standing Low Back Extension Seated Abdominal Crunch Sets Reps 1-3 ...Days Per Week (M-w-f) Time: About 20 Minutes Start by performing more sets and more than 15 reps without fatiguing. Focus on each exercise. Complete all sets of each set. Count three seconds up with this , you'll increase your resistance when you can perform 12...
...10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 Day 2 & 4 Body Part Back Shoulders Arms Trunk 14 Bowflex Xtreme® SE Owner's Manual Exercise Seated Lat Rows Seated Lat Pulldowns Crossover Rear Deltoid Row Biceps Curl Reverse Curl Standing Low Back Extension Seated Abdominal Crunch Sets Reps 1-3 ...Days Per Week (M-w-f) Time: About 20 Minutes Start by performing more sets and more than 15 reps without fatiguing. Focus on each exercise. Complete all sets of each set. Count three seconds up with this , you'll increase your resistance when you can perform 12...
Owners Manual
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... This program provides you perform. Count three seconds up and three seconds down. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Rows Crossover Rear Deltoid Rows Biceps Curl Triceps Extension Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 ...15 DAY 2 & 4 Body Part Legs Trunk Exercise Leg Extension Standing Hip Extension Standing Hip Abduction Standing Low Back Extension Seated Abdominal Crunch Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 10-12 1-3 10-12 Bowflex Xtreme® SE Owner's Manual 15 Perform this routine when you to deteriorate....
... This program provides you perform. Count three seconds up and three seconds down. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Rows Crossover Rear Deltoid Rows Biceps Curl Triceps Extension Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 ...15 DAY 2 & 4 Body Part Legs Trunk Exercise Leg Extension Standing Hip Extension Standing Hip Abduction Standing Low Back Extension Seated Abdominal Crunch Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 10-12 1-3 10-12 Bowflex Xtreme® SE Owner's Manual 15 Perform this routine when you to deteriorate....
Owners Manual
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... 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 16 Bowflex Xtreme® SE Owner's Manual The Workouts Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires focused concentration and dedication to fatigue during each set and exercise. Do not neglect any point in the rep. Focus on each...
... 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 16 Bowflex Xtreme® SE Owner's Manual The Workouts Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires focused concentration and dedication to fatigue during each set and exercise. Do not neglect any point in the rep. Focus on each...
Owners Manual
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... Shoulder Press Leg Extensions Seated Lat Pulldowns Standing Low Back Extension Biceps Curl Exercise Crossover Rear Deltoid Rows Triceps Pushdown Seated Oblique Crunch Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 Bowflex Xtreme® SE Owner's Manual 17 Then add an additional round of strength training and cardiovascular training in one round of...
... Shoulder Press Leg Extensions Seated Lat Pulldowns Standing Low Back Extension Biceps Curl Exercise Crossover Rear Deltoid Rows Triceps Pushdown Seated Oblique Crunch Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 Bowflex Xtreme® SE Owner's Manual 17 Then add an additional round of strength training and cardiovascular training in one round of...
Owners Manual
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... 2 Body Part Shoulders Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Trunk Aerobic Exercise Arms Exercise Seated Shoulder Press 30- 60 Seconds Leg Extension 30- 60 Seconds Seated Lat Pulldowns 30- 60 Seconds Standing Low Back Extension 30- 60 Seconds Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 18 Bowflex Xtreme® SE Owner's Manual Then add an additional...
... 2 Body Part Shoulders Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Trunk Aerobic Exercise Arms Exercise Seated Shoulder Press 30- 60 Seconds Leg Extension 30- 60 Seconds Seated Lat Pulldowns 30- 60 Seconds Standing Low Back Extension 30- 60 Seconds Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 18 Bowflex Xtreme® SE Owner's Manual Then add an additional...
Owners Manual
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... program is an advanced routine to be used only after you should increase your resistance 5 pounds and decrease your exercise techniques. This is designed to 5. Move slowly on proper form. Tighten the muscle before you move , cramp ...2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Day 3 Body Part Legs Trunk Exercise Squat Leg Extension Standing Low Back Extension Seated Abdominal Crunch Sets Reps 2-4 5-8 2-4 5-8 2-4 8-12 2-4 5-8 Bowflex Xtreme® SE Owner's Manual 19 If you can perform more than 5 to 8 reps, you have progressed from the advanced general...
... program is an advanced routine to be used only after you should increase your resistance 5 pounds and decrease your exercise techniques. This is designed to 5. Move slowly on proper form. Tighten the muscle before you move , cramp ...2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Day 3 Body Part Legs Trunk Exercise Squat Leg Extension Standing Low Back Extension Seated Abdominal Crunch Sets Reps 2-4 5-8 2-4 5-8 2-4 8-12 2-4 5-8 Bowflex Xtreme® SE Owner's Manual 19 If you can perform more than 5 to 8 reps, you have progressed from the advanced general...
Owners Manual
Page 22
...90º angle between upper arms and torso throughout exercise. • L imit range of motion so elbows do not travel behind shoulders. • K eep shoulder blades pinched together and maintain good spinal alignment. 20 Bowflex Xtreme® SE Owner's Manual START FINISH START • S it and grasp...slight, comfortable, arch in lower back. Key Points: • M aintain a 90º angle between upper arms and torso throughout exercise. • L imit range of the upper arm. facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - ACTION • S ...
...90º angle between upper arms and torso throughout exercise. • L imit range of motion so elbows do not travel behind shoulders. • K eep shoulder blades pinched together and maintain good spinal alignment. 20 Bowflex Xtreme® SE Owner's Manual START FINISH START • S it and grasp...slight, comfortable, arch in lower back. Key Points: • M aintain a 90º angle between upper arms and torso throughout exercise. • L imit range of the upper arm. facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - ACTION • S ...