Assembly Manual
Page 15
.... (Select hole for your height . during workout to best suit your comfort level.) 10-2 Slide Foam Rollers onto the Chrome Tubes and secure with end caps. underside of the Seat Pad using screws and washers as shown. End Caps Foam Rollers Chrome Tubes Leg Extension Backbone Bowflex Xtreme® SE Assembly Manual 12 A rubber...
.... (Select hole for your height . during workout to best suit your comfort level.) 10-2 Slide Foam Rollers onto the Chrome Tubes and secure with end caps. underside of the Seat Pad using screws and washers as shown. End Caps Foam Rollers Chrome Tubes Leg Extension Backbone Bowflex Xtreme® SE Assembly Manual 12 A rubber...
Assembly Manual
Page 16
... lign one of the lower pairs of the Leg Extension with the hole in the Seat Backbone to fit your height and secure with one hole of pins on the Seat Support Rail. 12-2 T ip seat front up and ...slide . Rotate seat down and back to remove seat. Reverse procedure to use. Note: U se lower pins until the seat back is installed. Lock Knob Leg Extension Backbone Seat Backbone Step 12 I nstall Seat Assembly Parts...; Lock Knob 11-1 I nstall Optional . hooks onto pins. Seat Backbone Seat Support Rail 13 Bowflex Xtreme® SE Assembly Manual
... lign one of the lower pairs of the Leg Extension with the hole in the Seat Backbone to fit your height and secure with one hole of pins on the Seat Support Rail. 12-2 T ip seat front up and ...slide . Rotate seat down and back to remove seat. Reverse procedure to use. Note: U se lower pins until the seat back is installed. Lock Knob Leg Extension Backbone Seat Backbone Step 12 I nstall Seat Assembly Parts...; Lock Knob 11-1 I nstall Optional . hooks onto pins. Seat Backbone Seat Support Rail 13 Bowflex Xtreme® SE Assembly Manual
Assembly Manual
Page 17
...; 2 Washers (3/8") • 2 Nylock Nuts (3/8") Tool: 7/32" Hex Wrench and Adjustable Wrench 14-1 Align the two holes on the Lat Cross Bar with . those on your height with those on the Seat Support Rail. 13-2 Secure Seat Back Pad to the Seat Support Rail using washers and screws as shown. Assembly Guide... Pad Note: T he back of the Seat Back Pad has two pairs of holes. Flat Washers Upper Lat Tower Lat Cross Bar Button Head Screws Bowflex Xtreme® SE Assembly Manual 14 screw holes for your height.
...; 2 Washers (3/8") • 2 Nylock Nuts (3/8") Tool: 7/32" Hex Wrench and Adjustable Wrench 14-1 Align the two holes on the Lat Cross Bar with . those on your height with those on the Seat Support Rail. 13-2 Secure Seat Back Pad to the Seat Support Rail using washers and screws as shown. Assembly Guide... Pad Note: T he back of the Seat Back Pad has two pairs of holes. Flat Washers Upper Lat Tower Lat Cross Bar Button Head Screws Bowflex Xtreme® SE Assembly Manual 14 screw holes for your height.
Owners Manual
Page 22
... and adjust seat height. Key Points: • M aintain 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...S top when upper arms are directly in the wide position. wide position Before you begin : Remove Leg Extension and adjust seat height. Shoulder Horizontal Adduction (Elbow Stabilized) Muscles worked: Emphasizes chest muscles (pectoralis major).
... and adjust seat height. Key Points: • M aintain 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...S top when upper arms are directly in the wide position. wide position Before you begin : Remove Leg Extension and adjust seat height. Shoulder Horizontal Adduction (Elbow Stabilized) Muscles worked: Emphasizes chest muscles (pectoralis major).
Owners Manual
Page 23
... major), especially upper portion. facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - wide position Before You Begin: Remove Leg Extension and adjust seat height. Bowflex Xtreme® SE Owner's Manual 21 Also involves front shoulder muscles (anterior deltoid) and triceps. Incline Bench Press - Also involves front shoulder muscles (anterior deltoid) and triceps...
... major), especially upper portion. facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - wide position Before You Begin: Remove Leg Extension and adjust seat height. Bowflex Xtreme® SE Owner's Manual 21 Also involves front shoulder muscles (anterior deltoid) and triceps. Incline Bench Press - Also involves front shoulder muscles (anterior deltoid) and triceps...
Owners Manual
Page 27
... motion and maintain good spinal alignment. • Do not let the arch increase in toward head. • Slowly return to shoulder height. • Slowly return arms beside torso and repeat. Bowflex Xtreme® SE Owner's Manual 25 Use platform pulleys. Seated Shoulder Press - Shoulder Flexion (Elbow Stabilized) Muscles worked: Front part of shoulder muscles...
... motion and maintain good spinal alignment. • Do not let the arch increase in toward head. • Slowly return to shoulder height. • Slowly return arms beside torso and repeat. Bowflex Xtreme® SE Owner's Manual 25 Use platform pulleys. Seated Shoulder Press - Shoulder Flexion (Elbow Stabilized) Muscles worked: Front part of shoulder muscles...
Owners Manual
Page 30
...Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Leg Extension and adjust seat height. Position: Seated - narrow position Before You Begin: Remove Leg Extension and adjust seat height. Elbows Stabilized Muscles worked: Serratus anterior muscles, the muscles on bench and ...straighten arms to front. • Be sure arms are fully depressed, slowly return to start position. • Movement is subtle and only occurs in shoulder. 28 Bowflex Xtreme® SE...
...Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Leg Extension and adjust seat height. Position: Seated - narrow position Before You Begin: Remove Leg Extension and adjust seat height. Elbows Stabilized Muscles worked: Serratus anterior muscles, the muscles on bench and ...straighten arms to front. • Be sure arms are fully depressed, slowly return to start position. • Movement is subtle and only occurs in shoulder. 28 Bowflex Xtreme® SE...
Owners Manual
Page 38
..." Bent Lat Bar may not touch chest, but you can't complete the exercise with hands in the wide position, bring hands closer together. 36 Bowflex Xtreme® SE Owner's Manual START FINISH START • Grasp 50" Bent Lat Bar at a comfortable, wide grip, then sit with arms extending up. ...and a slight arch in lower back. Bend elbows 90º, hands slightly less than elbow width. • Grasp hand grips at shoulder height. Shoulder Adduction (with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid. Allow arms and shoulder blades to start position. ...
..." Bent Lat Bar may not touch chest, but you can't complete the exercise with hands in the wide position, bring hands closer together. 36 Bowflex Xtreme® SE Owner's Manual START FINISH START • Grasp 50" Bent Lat Bar at a comfortable, wide grip, then sit with arms extending up. ...and a slight arch in lower back. Bend elbows 90º, hands slightly less than elbow width. • Grasp hand grips at shoulder height. Shoulder Adduction (with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid. Allow arms and shoulder blades to start position. ...
Owners Manual
Page 40
...Position. • Bend over hands. Elbow Extension Muscles worked: Triceps muscles. narrow position Before You Begin: Remove Leg Extension and adjust seat height. ACTION • Keep upper arm stationary. START FINISH START • Stand on floor. • Reach behind and grasp one or ...triceps throughout exercise and control motion on the way up . • Stop at shoulder width, palms down. • Bring arms down . 38 Bowflex Xtreme® SE Owner's Manual START FINISH START • Bend knees and place feet flat on platform. • Grasp 50" Bent Lat Bar at 90º...
...Position. • Bend over hands. Elbow Extension Muscles worked: Triceps muscles. narrow position Before You Begin: Remove Leg Extension and adjust seat height. ACTION • Keep upper arm stationary. START FINISH START • Stand on floor. • Reach behind and grasp one or ...triceps throughout exercise and control motion on the way up . • Stop at shoulder width, palms down. • Bring arms down . 38 Bowflex Xtreme® SE Owner's Manual START FINISH START • Bend knees and place feet flat on platform. • Grasp 50" Bent Lat Bar at 90º...
Owners Manual
Page 41
...Keep upper arm stationary. facing outward Accessory: Hand Grips in "Hammer Grip" Pulleys: Center Cross Bar - Bowflex Xtreme® SE Owner's Manual 39 facing outward Accessory: Hand Grips in "Hammer Grip" Pulleys: Center Cross Bar - Muscles ...worked: Triceps muscles. Position: Seated - Cross Triceps Extension START FINISH START • Reach over shoulder and grasp a hand grip. narrow position Before You Begin: Remove Leg Extension and adjust seat height...
...Keep upper arm stationary. facing outward Accessory: Hand Grips in "Hammer Grip" Pulleys: Center Cross Bar - Bowflex Xtreme® SE Owner's Manual 39 facing outward Accessory: Hand Grips in "Hammer Grip" Pulleys: Center Cross Bar - Muscles ...worked: Triceps muscles. Position: Seated - Cross Triceps Extension START FINISH START • Reach over shoulder and grasp a hand grip. narrow position Before You Begin: Remove Leg Extension and adjust seat height...
Owners Manual
Page 50
... tension in lower back. Do not allow knees to make sure you . • Never step off platform while under resistance. 48 Bowflex Xtreme® SE Owner's Manual Squat START FINISH START • Stand on front of upper thigh (quadriceps muscle group). Do not "kick" into...knee caps to start of you have resistance at start position. facing outward Accessory: Leg Extension Pulleys: Squat Pulley Frame Before You Begin: Adjust seat height Key Points: • Use slow controlled motion. facing outward Accessory: Squat Bar - Position: Seated - Keep knees slightly bent. •...
... tension in lower back. Do not allow knees to make sure you . • Never step off platform while under resistance. 48 Bowflex Xtreme® SE Owner's Manual Squat START FINISH START • Stand on front of upper thigh (quadriceps muscle group). Do not "kick" into...knee caps to start of you have resistance at start position. facing outward Accessory: Leg Extension Pulleys: Squat Pulley Frame Before You Begin: Adjust seat height Key Points: • Use slow controlled motion. facing outward Accessory: Squat Bar - Position: Seated - Keep knees slightly bent. •...
Owners Manual
Page 64
Starting body-fat percentage Optional Picture Taking Pictures can be the most exciting evaluation you until he can be made. 62 Bowflex® Body Leanness Program Wear the same outfit, a snug solid color is equal and more valid comparisons can see the maximum difference between before ...and after photos the same size as your height in both sets of photos is best, and have the person taking the photograph move away from comparison photographs of skin and surface fat and...
Starting body-fat percentage Optional Picture Taking Pictures can be the most exciting evaluation you until he can be made. 62 Bowflex® Body Leanness Program Wear the same outfit, a snug solid color is equal and more valid comparisons can see the maximum difference between before ...and after photos the same size as your height in both sets of photos is best, and have the person taking the photograph move away from comparison photographs of skin and surface fat and...
Owners Manual
Page 67
... fax this sheet to : Bowflex® Results, Nautilus, Inc. Measurements Before After Difference Right Arm Left Arm 2" (5 cm) Above Navel Navel 2" (5 cm) Below Navel Hips Right Thigh Left Thigh Percent Body Fat Total If you may be selected for measuring circumferences. Nautilus Drive, Vancouver, WA 98683. Name Height Weight Before Weight After... name, address, and phone number. Or you wish to send in promotional marketing materials. Please include your results to Nautilus, Inc., please send to Bowflex® Results at 1-360-694-7755.
... fax this sheet to : Bowflex® Results, Nautilus, Inc. Measurements Before After Difference Right Arm Left Arm 2" (5 cm) Above Navel Navel 2" (5 cm) Below Navel Hips Right Thigh Left Thigh Percent Body Fat Total If you may be selected for measuring circumferences. Nautilus Drive, Vancouver, WA 98683. Name Height Weight Before Weight After... name, address, and phone number. Or you wish to send in promotional marketing materials. Please include your results to Nautilus, Inc., please send to Bowflex® Results at 1-360-694-7755.