Owners Manual
Page 11
...Five: Abdominal Crunch position. most common. How to Use Your Machine The Bowflex Xtreme® SE Home Gym Pulley Positions With the versatility to perform over 65 different exercises, the Bowflex Xtreme® SE home gym easily transitions from one exercise to the illustrations below for proper cable... routing. The Bowflex Xtreme® SE Home Gym Cable Routing As you use your home gym, you will connect the cables and pulleys in a variety of ways to optimally perform your workout routine. Refer to another. Position Two: Lat Pulldown ...
...Five: Abdominal Crunch position. most common. How to Use Your Machine The Bowflex Xtreme® SE Home Gym Pulley Positions With the versatility to perform over 65 different exercises, the Bowflex Xtreme® SE home gym easily transitions from one exercise to the illustrations below for proper cable... routing. The Bowflex Xtreme® SE Home Gym Cable Routing As you use your home gym, you will connect the cables and pulleys in a variety of ways to optimally perform your workout routine. Refer to another. Position Two: Lat Pulldown ...
Owners Manual
Page 15
...warm up by doing light stretching and performing light exercises on what you are about achieving your fitness routine is when you can focus on the Bowflex Xtreme® SE home gym. Gradually reduce the level of exercise intensity so that blood does not accumulate ... not dependent upon the direction of your end goal. Bowflex Xtreme® SE Owner's Manual 13 Workout Guide Working Out A workout begins in your breath. Remember to do it . It is the cool down. A good pre-workout mental routine is to sit and relax, so that changes the position of...
...warm up by doing light stretching and performing light exercises on what you are about achieving your fitness routine is when you can focus on the Bowflex Xtreme® SE home gym. Gradually reduce the level of exercise intensity so that blood does not accumulate ... not dependent upon the direction of your end goal. Bowflex Xtreme® SE Owner's Manual 13 Workout Guide Working Out A workout begins in your breath. Remember to do it . It is the cool down. A good pre-workout mental routine is to sit and relax, so that changes the position of...
Owners Manual
Page 16
... to change your technique before moving on to the next one set of the above routine and are proficient in performing the exercise techniques of each set . The Workouts 20 Minute Better Body Workout Frequency: 3 Days Per Week (M-w-f) Time: About 20 Minutes Start by performing more ... 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...
... to change your technique before moving on to the next one set of the above routine and are proficient in performing the exercise techniques of each set . The Workouts 20 Minute Better Body Workout Frequency: 3 Days Per Week (M-w-f) Time: About 20 Minutes Start by performing more ... 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...
Owners Manual
Page 17
As you get stronger, increase the number of sets you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. The Workouts 20 Minute Upper/Lower Body Frequency: 4 Days Per Week (M-t-th-f) Time: About 20 Minutes This program provides you ...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 Use a pace that your normal routine. Perform this routine when you to stop the movement instantly at the point that would allow you are limited in the rep...
As you get stronger, increase the number of sets you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. The Workouts 20 Minute Upper/Lower Body Frequency: 4 Days Per Week (M-t-th-f) Time: About 20 Minutes This program provides you ...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 Use a pace that your normal routine. Perform this routine when you to stop the movement instantly at the point that would allow you are limited in the rep...
Owners Manual
Page 19
...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 Perform each rep of Circuit 1, add one set up and three seconds down. One circuit equals one round...of strength training and cardiovascular training in one round of the same circuit. The Workouts Circuit Training - Repeat process with perfect technique. Initially, start with completing one quick, challenging routine. Anaerobic/Cardiovascular Frequency: 2-3 Times Per Week Time: About 20-45 Minutes Circuit...
...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 Perform each rep of Circuit 1, add one set up and three seconds down. One circuit equals one round...of strength training and cardiovascular training in one round of the same circuit. The Workouts Circuit Training - Repeat process with perfect technique. Initially, start with completing one quick, challenging routine. Anaerobic/Cardiovascular Frequency: 2-3 Times Per Week Time: About 20-45 Minutes Circuit...
Owners Manual
Page 20
Count three seconds up the next exercise (less than 20 seconds). Any type of the same circuit. The Workouts True Aerobic Circuit Training Frequency: 2-3 Times Per Week Time: About 20-60 Minutes Circuit training is to move quickly from exercise to exercise, taking ... Extension 30- 60 Seconds Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 18 Bowflex Xtreme® SE Owner's Manual Initially, start with perfect technique. Then add an additional round of aerobic exercise can be used for this routine. Do not let your heart rate exceed 220 minus your fitness level increases. Perform each...
Count three seconds up the next exercise (less than 20 seconds). Any type of the same circuit. The Workouts True Aerobic Circuit Training Frequency: 2-3 Times Per Week Time: About 20-60 Minutes Circuit training is to move quickly from exercise to exercise, taking ... Extension 30- 60 Seconds Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 18 Bowflex Xtreme® SE Owner's Manual Initially, start with perfect technique. Then add an additional round of aerobic exercise can be used for this routine. Do not let your heart rate exceed 220 minus your fitness level increases. Perform each...
Owners Manual
Page 21
... 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 The Workouts Strength Training Frequency: 3 Days Per Week (M-w-f) Time: About 45-60 Minutes This program is an advanced routine to be used only after you have progressed from the advanced general conditioning...
... 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 The Workouts Strength Training Frequency: 3 Days Per Week (M-w-f) Time: About 45-60 Minutes This program is an advanced routine to be used only after you have progressed from the advanced general conditioning...
Owners Manual
Page 61
...week stages. You should not try this plan and your Bowflex® Owner's Manual to achieve optimum results. You should ... beginning this course is appropriate for your Bowflex® Owner's Manual BEFORE attempting a workout. and those suffering from certain types of...shortness of the plan to your physician or healthcare professional. Bowflex® Body Leanness Program 59 Play it safe and consult a... few people who should experiment with your Bowflex® home gym. Introduction The Bowflex® Body Leanness Program This program is scientifically ...
...week stages. You should not try this plan and your Bowflex® Owner's Manual to achieve optimum results. You should ... beginning this course is appropriate for your Bowflex® Owner's Manual BEFORE attempting a workout. and those suffering from certain types of...shortness of the plan to your physician or healthcare professional. Bowflex® Body Leanness Program 59 Play it safe and consult a... few people who should experiment with your Bowflex® home gym. Introduction The Bowflex® Body Leanness Program This program is scientifically ...