Assembly Manual
Page 8
... B-R 0.375-BLK NUT, NYLOCK 3/8-16 LEG EXTENSION BACKBONE ASSEMBLY CHROME TUBE, FOAM ROLLER FOAM ROLLER END CAP, 3/4 INCH PIN, BALL DENTENT, LEG EXT BOWFLEX ROD PACK 210# XTREME SE SEAT ASSEMBLY XTREME SE SEAT BACK ASSEMBLY LEG EXTENSION ASSEMBLY PIVOT TUBE BAR 50" BENT LAT BAR BAR 48" LONG WITH FOAM GRIPS ACC BAG LEG #1 ASSEMBLY PVC...
... B-R 0.375-BLK NUT, NYLOCK 3/8-16 LEG EXTENSION BACKBONE ASSEMBLY CHROME TUBE, FOAM ROLLER FOAM ROLLER END CAP, 3/4 INCH PIN, BALL DENTENT, LEG EXT BOWFLEX ROD PACK 210# XTREME SE SEAT ASSEMBLY XTREME SE SEAT BACK ASSEMBLY LEG EXTENSION ASSEMBLY PIVOT TUBE BAR 50" BENT LAT BAR BAR 48" LONG WITH FOAM GRIPS ACC BAG LEG #1 ASSEMBLY PVC...
Assembly Manual
Page 9
... Squat Pulley Frame Right and Left Pulley Abdominal Bracket Arms Seat Backbone Seat Back Seat Bottom Upper Lat Tower Lat Cross Bar with Pulleys 2 Hand Grips 50" Bent Lat Bar Squat Bar 2 Squat Straps 8 Snap Hooks A bd o m in a l Crunch... Leg Extension Backbone Optional Leg Extension Parts 2 Chrome Tubes (3/4") 4 Foam Rollers 4 End Caps (3/4") 2 Snap Hooks . & 2 Cables NOTE: Specifications Subject to Change Without Notice Bowflex Xtreme® SE Assembly Manual Support . Base Frame Parts Reference Guide Left Frame Rail Right Frame Rail Rear Cross .
... Squat Pulley Frame Right and Left Pulley Abdominal Bracket Arms Seat Backbone Seat Back Seat Bottom Upper Lat Tower Lat Cross Bar with Pulleys 2 Hand Grips 50" Bent Lat Bar Squat Bar 2 Squat Straps 8 Snap Hooks A bd o m in a l Crunch... Leg Extension Backbone Optional Leg Extension Parts 2 Chrome Tubes (3/4") 4 Foam Rollers 4 End Caps (3/4") 2 Snap Hooks . & 2 Cables NOTE: Specifications Subject to Change Without Notice Bowflex Xtreme® SE Assembly Manual Support . Base Frame Parts Reference Guide Left Frame Rail Right Frame Rail Rear Cross .
Assembly Manual
Page 12
... Rail onto the Base Frame connector as shown. 4-2 S lide the top of the Rear Cross Member as shown. Seat Support Rail Flat Washer Button Head Screw Button Head Screw Flat Washer Bowflex Xtreme® SE Assembly Manual Secure using screws and washers as shown. 3-2 S ecure Lower Lat Tower Assembly . Button Head Screw Flat Washer...
... Rail onto the Base Frame connector as shown. 4-2 S lide the top of the Rear Cross Member as shown. Seat Support Rail Flat Washer Button Head Screw Button Head Screw Flat Washer Bowflex Xtreme® SE Assembly Manual Secure using screws and washers as shown. 3-2 S ecure Lower Lat Tower Assembly . Button Head Screw Flat Washer...
Assembly Manual
Page 13
... Button Head Screws 3QUATPULLEYFRAMENOTSHOWNFORCLARITY Button Head Screw Base Frame & Lower Lat Tower Assembly Button Head Screw Flat Washers Bowflex Xtreme® SE Assembly Manual 10 or Socket Wrench 5-1 P lace the Squat Pulley Frame behind the Seat Support Rail and align the top screw holes. Flat Washers Nylock Nut Button Head Screw Step 6 Install Pulley...
... Button Head Screws 3QUATPULLEYFRAMENOTSHOWNFORCLARITY Button Head Screw Base Frame & Lower Lat Tower Assembly Button Head Screw Flat Washers Bowflex Xtreme® SE Assembly Manual 10 or Socket Wrench 5-1 P lace the Squat Pulley Frame behind the Seat Support Rail and align the top screw holes. Flat Washers Nylock Nut Button Head Screw Step 6 Install Pulley...
Assembly Manual
Page 15
...: The Leg Extension may be adjusted . during workout to the . End Caps Foam Rollers Chrome Tubes Leg Extension Backbone Bowflex Xtreme® SE Assembly Manual 12 and personal preferences. Assembly Guide Step 9 Seat Assembly Parts: • Seat Backbone • Seat Bottom Hardware: • 4 Button Head Screws (5/16" X 3/4") • 4 Washers (5/16") Tool: 3/16" Hex Wrench 9-1 Install the...
...: The Leg Extension may be adjusted . during workout to the . End Caps Foam Rollers Chrome Tubes Leg Extension Backbone Bowflex Xtreme® SE Assembly Manual 12 and personal preferences. Assembly Guide Step 9 Seat Assembly Parts: • Seat Backbone • Seat Bottom Hardware: • 4 Button Head Screws (5/16" X 3/4") • 4 Washers (5/16") Tool: 3/16" Hex Wrench 9-1 Install the...
Assembly Manual
Page 16
... Assembly 12-1 A lign the top two hooks on the Seat Backbone with one hole of pins on the Seat Support Rail. 12-2 T ip seat front up and slide . Reverse procedure to use. Seat Backbone Seat Support Rail 13 Bowflex Xtreme® SE Assembly Manual Note: U se lower pins until the seat back is installed. hooks onto pins. Leg Extension Assembly...
... Assembly 12-1 A lign the top two hooks on the Seat Backbone with one hole of pins on the Seat Support Rail. 12-2 T ip seat front up and slide . Reverse procedure to use. Seat Backbone Seat Support Rail 13 Bowflex Xtreme® SE Assembly Manual Note: U se lower pins until the seat back is installed. hooks onto pins. Leg Extension Assembly...
Assembly Manual
Page 17
... Pad against the . those on the Upper Lat Tower as shown. 14-2 Secure using screws and . Seat Support Rail and align the . Flat Washers Upper Lat Tower Lat Cross Bar Button Head Screws Bowflex Xtreme® SE Assembly Manual 14 Step 14 Upper Lat Tower Assembly Parts: • Upper Lat Tower • Lat Cross...
... Pad against the . those on the Upper Lat Tower as shown. 14-2 Secure using screws and . Seat Support Rail and align the . Flat Washers Upper Lat Tower Lat Cross Bar Button Head Screws Bowflex Xtreme® SE Assembly Manual 14 Step 14 Upper Lat Tower Assembly Parts: • Upper Lat Tower • Lat Cross...
Owners Manual
Page 3
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 Table of Contents Product Specifications 2 Regulatory Approvals 2 Important Safety Precautions 3 Safety... 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 ...
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 Table of Contents Product Specifications 2 Regulatory Approvals 2 Important Safety Precautions 3 Safety... 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 ...
Owners Manual
Page 8
Getting to Know Your Machine Pulley Lat Tower Power Rod® Resistance Rods Rod Hook Cable Hand Grip Rod Box Lower Pulley/ Squat Station Bowflex Xtreme® SE Owner's Manual Abdominal Bar 50" Bent Lat Bar Rod Caps Center Cross Bar Seat Back Pad Seat Leg Attachment Base Frame Platform
Getting to Know Your Machine Pulley Lat Tower Power Rod® Resistance Rods Rod Hook Cable Hand Grip Rod Box Lower Pulley/ Squat Station Bowflex Xtreme® SE Owner's Manual Abdominal Bar 50" Bent Lat Bar Rod Caps Center Cross Bar Seat Back Pad Seat Leg Attachment Base Frame Platform
Owners Manual
Page 16
...-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 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 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 10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10...
Owners Manual
Page 17
... at the point that would allow you are limited in the rep. 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 1-3 12-15 1-3 12... 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 Count three seconds up and three seconds down. Perform this routine ...
... at the point that would allow you are limited in the rep. 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 1-3 12-15 1-3 12... 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 Count three seconds up and three seconds down. Perform this routine ...
Owners Manual
Page 18
... DAY 3 Body Part Legs Trunk Exercise Sets Bench Press 2-4 Chest Fly 2-4 Seated Shoulder Press 2-4 Crossover Rear Deltoid Row 2-4 Lateral Shoulder Raise 2-4 Shoulder Shrug 2-4 Exercise Sets Seated Lat Row 2-4 Seated Lat Pulldowns 2-4 Biceps Curl 2-4 Reverse Curl 2-4 Triceps Pushdown 2-4 Triceps Extension ...Standing Low Back Extension 2-4 Seated Abdominal Crunch 2-4 Seated Oblique Abdominal Crunch 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 16 Bowflex Xtreme® SE Owner's Manual Tighten the ...
... DAY 3 Body Part Legs Trunk Exercise Sets Bench Press 2-4 Chest Fly 2-4 Seated Shoulder Press 2-4 Crossover Rear Deltoid Row 2-4 Lateral Shoulder Raise 2-4 Shoulder Shrug 2-4 Exercise Sets Seated Lat Row 2-4 Seated Lat Pulldowns 2-4 Biceps Curl 2-4 Reverse Curl 2-4 Triceps Pushdown 2-4 Triceps Extension ...Standing Low Back Extension 2-4 Seated Abdominal Crunch 2-4 Seated Oblique Abdominal Crunch 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 16 Bowflex Xtreme® SE Owner's Manual Tighten the ...
Owners Manual
Page 19
...Legs Back Trunk Exercise Bench Press Squat Seated Lat Row Seated Abdominal Crunch Reps 8-12 8-12 8-12 8-12 Circuit 2 Body Part Shoulders Legs Back Trunk Arms Circuit 3 Body Part Shoulders Arms Trunk Exercise Seated 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 Initially, start with Circuit 3. Once you reach three rounds of Circuit...
...Legs Back Trunk Exercise Bench Press Squat Seated Lat Row Seated Abdominal Crunch Reps 8-12 8-12 8-12 8-12 Circuit 2 Body Part Shoulders Legs Back Trunk Arms Circuit 3 Body Part Shoulders Arms Trunk Exercise Seated 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 Initially, start with Circuit 3. Once you reach three rounds of Circuit...
Owners Manual
Page 20
...Exercise Legs Aerobic Exercise Back Aerobic Exercise Trunk Aerobic Exercise Exercise Bench Press 30- 60 Seconds Squat 30- 60 Seconds Seated Lat Rows 30- 60 Seconds Seated Abdominal Crunch 30- 60 Seconds Reps 8-12 8-12 8-12 8-12 Circuit 2 Body Part Shoulders Aerobic Exercise Legs 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 One circuit equals one...
...Exercise Legs Aerobic Exercise Back Aerobic Exercise Trunk Aerobic Exercise Exercise Bench Press 30- 60 Seconds Squat 30- 60 Seconds Seated Lat Rows 30- 60 Seconds Seated Abdominal Crunch 30- 60 Seconds Reps 8-12 8-12 8-12 8-12 Circuit 2 Body Part Shoulders Aerobic Exercise Legs 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 One circuit equals one...
Owners Manual
Page 21
... Curl Reverse Curl Triceps Pushdown Triceps Extension Sets Reps 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 Work each set to near exhaustion. The Workouts Strength Training Frequency: 3 Days Per Week (M-w-f) Time: About 45-60 Minutes...
... Curl Reverse Curl Triceps Pushdown Triceps Extension Sets Reps 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 Work each set to near exhaustion. The Workouts Strength Training Frequency: 3 Days Per Week (M-w-f) Time: About 45-60 Minutes...
Owners Manual
Page 22
... in and wrists straight. • R aise chest and pinch shoulder blades together. Involves front shoulder muscles (anterior deltoid). Position: Seated - Keep chest muscles tightened during motion. Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: Chest muscles (pectoralis major). The ...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 hand grips. • S traighten arms to the sides, level...
... in and wrists straight. • R aise chest and pinch shoulder blades together. Involves front shoulder muscles (anterior deltoid). Position: Seated - Keep chest muscles tightened during motion. Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: Chest muscles (pectoralis major). The ...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 hand grips. • S traighten arms to the sides, level...
Owners Manual
Page 23
...behind shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. Chest Exercises Decline Bench Press - Position: Seated (seat in lower back. Keep a gentle arch in lowest position) facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - ...shoulders. • Slowly press forward, moving hands toward center. facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - Bowflex Xtreme® SE Owner's Manual 21 ACTION • Slowly move elbows out, simultaneously bending arms. Keep forearms in line with cables. • ...
...behind shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. Chest Exercises Decline Bench Press - Position: Seated (seat in lower back. Keep a gentle arch in lowest position) facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - ...shoulders. • Slowly press forward, moving hands toward center. facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - Bowflex Xtreme® SE Owner's Manual 21 ACTION • Slowly move elbows out, simultaneously bending arms. Keep forearms in line with cables. • ...
Owners Manual
Page 24
... a 90º angle between upper arms and sides of torso throughout exercise. • Keep shoulder blades pinched together and maintain good spinal alignment. 22 Bowflex Xtreme® SE Owner's Manual START FINISH START • Stand on platform. • Grasp hand grips with palms facing floor and arms nearly straight. • .... Position: Standing - Shoulder Exercises Reverse Fly- The pulleys should be in the narrow position. narrow position Before You Begin: • R emove seat and leg extension. ACTION • Maintaining same slight bend in the narrow position.
... a 90º angle between upper arms and sides of torso throughout exercise. • Keep shoulder blades pinched together and maintain good spinal alignment. 22 Bowflex Xtreme® SE Owner's Manual START FINISH START • Stand on platform. • Grasp hand grips with palms facing floor and arms nearly straight. • .... Position: Standing - Shoulder Exercises Reverse Fly- The pulleys should be in the narrow position. narrow position Before You Begin: • R emove seat and leg extension. ACTION • Maintaining same slight bend in the narrow position.
Owners Manual
Page 25
... machine Accessory: Hand Grips Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Leg Extension and seat. facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension and seat. Bowflex Xtreme® SE Owner's Manual 23 Elbow Flexion Muscles worked: Back portion of shoulder muscles (rear deltoids, rear portion of...
... machine Accessory: Hand Grips Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Leg Extension and seat. facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension and seat. Bowflex Xtreme® SE Owner's Manual 23 Elbow Flexion Muscles worked: Back portion of shoulder muscles (rear deltoids, rear portion of...
Owners Manual
Page 26
... Lateral Shoulder Raise - facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame - Position: Seated - facing outward Accessory: Hand Grips over forearms until grip is cradled in elbow. • Let upper arms hang in line with cables and bend elbows... Points: • DO NOT swing arms upward or move trunk. use squat straps Before You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move trunk. 24 Bowflex Xtreme® SE Owner's Manual START FINISH START • Slide hand grips over elbows Pulleys: Squat Pulley Frame - Do ...
... Lateral Shoulder Raise - facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame - Position: Seated - facing outward Accessory: Hand Grips over forearms until grip is cradled in elbow. • Let upper arms hang in line with cables and bend elbows... Points: • DO NOT swing arms upward or move trunk. use squat straps Before You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move trunk. 24 Bowflex Xtreme® SE Owner's Manual START FINISH START • Slide hand grips over elbows Pulleys: Squat Pulley Frame - Do ...
