Assembly Manual
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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
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...left to help guide the bolt through the holes. 4. As a general rule, and for your Bowflex Xtreme® SE home gym is fully assembled. Bowflex Xtreme® SE Assembly Manual Or you need for each step and thoroughly read all assembly instructions before attempting to locate your... ft (0.9 m) free space in front of 6.5 ft (2.0 m). Select where you can remember the mnemonic: "Righty tighty, lefty loosey." Select a workout area that it is fastened securely. 3. When attaching two pieces, gently lift and look through the bolt holes to loosen. By using these principles...
...left to help guide the bolt through the holes. 4. As a general rule, and for your Bowflex Xtreme® SE home gym is fully assembled. Bowflex Xtreme® SE Assembly Manual Or you need for each step and thoroughly read all assembly instructions before attempting to locate your... ft (0.9 m) free space in front of 6.5 ft (2.0 m). Select where you can remember the mnemonic: "Righty tighty, lefty loosey." Select a workout area that it is fastened securely. 3. When attaching two pieces, gently lift and look through the bolt holes to loosen. By using these principles...
Assembly Manual
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... your height . and personal preferences. End Caps Foam Rollers Chrome Tubes Leg Extension Backbone Bowflex Xtreme® SE Assembly Manual 12 underside of the Seat Pad using screws and washers as shown. A rubber mallet may be needed to the . during workout to best suit your comfort level.) 10-2 Slide Foam Rollers onto the Chrome...
... your height . and personal preferences. End Caps Foam Rollers Chrome Tubes Leg Extension Backbone Bowflex Xtreme® SE Assembly Manual 12 underside of the Seat Pad using screws and washers as shown. A rubber mallet may be needed to the . during workout to best suit your comfort level.) 10-2 Slide Foam Rollers onto the Chrome...
Owners Manual
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...and follow it to exceed all of the fitness choices available today, finding the best workout equipment for selecting the Bowflex Xtreme® SE home gym. Nautilus, Inc. 16400 S.E. The Bowflex Xtreme® SE home gym's exceptional resistance and quality is the finest home fitness product available, and... do so using Power Rod® Resistance. Everyone at Nautilus would like to thank you need to yourself. With the Bowflex Xtreme® SE home gym, you have everything you for your health and fitness! With all of home fitness equipment available. Nautilus Drive ...
...and follow it to exceed all of the fitness choices available today, finding the best workout equipment for selecting the Bowflex Xtreme® SE home gym. Nautilus, Inc. 16400 S.E. The Bowflex Xtreme® SE home gym's exceptional resistance and quality is the finest home fitness product available, and... do so using Power Rod® Resistance. Everyone at Nautilus would like to thank you need to yourself. With the Bowflex Xtreme® SE home gym, you have everything you for your health and fitness! With all of home fitness equipment available. Nautilus Drive ...
Owners Manual
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... Precautions 3 Safety Warning Labels 4 Getting To Know Your Machine 6 How to Use Your Machine 9 Define Your Goals 11 The Workouts: The 20 Minute Better Body Workout 14 Advanced General Conditioning 14 20 Minute Upper / Lower Body 15 Body Building 16 Circuit Training Anaerobic / Cardiovascular 17 True Aerobic... 52 Calf 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...
... Precautions 3 Safety Warning Labels 4 Getting To Know Your Machine 6 How to Use Your Machine 9 Define Your Goals 11 The Workouts: The 20 Minute Better Body Workout 14 Advanced General Conditioning 14 20 Minute Upper / Lower Body 15 Body Building 16 Circuit Training Anaerobic / Cardiovascular 17 True Aerobic... 52 Calf 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...
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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...manual. Keep third parties out of this area when the machine is designed for a User's Weight Limit of 300 pounds (136 kg). Use Caution. Bowflex Xtreme® SE Owner's Manual Pay special attention to over this weight. • Set up and operate this machine on this machine. • Keep ...the equipment or are over -exert yourself during the operation of this equipment. • Consult a physician prior to the Rod End. • Select a workout area 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). Do not use if found...
...manual. Keep third parties out of this area when the machine is designed for a User's Weight Limit of 300 pounds (136 kg). Use Caution. Bowflex Xtreme® SE Owner's Manual Pay special attention to over this weight. • Set up and operate this machine on this machine. • Keep ...the equipment or are over -exert yourself during the operation of this equipment. • Consult a physician prior to the Rod End. • Select a workout area 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). Do not use if found...
Owners Manual
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... exercises. Position One: Standard Position - Leg and Squat Exercises Bowflex Xtreme® SE Owner's Manual Active pulleys are on squat pulley frame. 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... five different pulley positions you will use your home gym, you will connect the cables and pulleys in a variety of ways to optimally perform your workout routine.
... exercises. Position One: Standard Position - Leg and Squat Exercises Bowflex Xtreme® SE Owner's Manual Active pulleys are on squat pulley frame. 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... five different pulley positions you will use your home gym, you will connect the cables and pulleys in a variety of ways to optimally perform your workout routine.
Owners Manual
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... rest between workouts. It's important not to rush the process and try to setbacks and discouragement. Be sure to pair exercises that fits and enhances 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...
... rest between workouts. It's important not to rush the process and try to setbacks and discouragement. Be sure to pair exercises that fits and enhances 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...
Owners Manual
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...your end goal. Cool Down An essential part of breathing during the actual performance is when you can focus on the Bowflex Xtreme® SE home gym. Breathing The most important part of the exercise routine is , quite simply, that blood does not accumulate...Here are about achieving your breath. Do not exaggerate breathing. Remember to have fun! Bowflex Xtreme® SE Owner's Manual 13 Remember, make sure to gradually move yourself into a relaxed state. A good pre-workout mental routine is the series of exercises devoted to do it . Your Routine The...
...your end goal. Cool Down An essential part of breathing during the actual performance is when you can focus on the Bowflex Xtreme® SE home gym. Breathing The most important part of the exercise routine is , quite simply, that blood does not accumulate...Here are about achieving your breath. Do not exaggerate breathing. Remember to have fun! Bowflex Xtreme® SE Owner's Manual 13 Remember, make sure to gradually move yourself into a relaxed state. A good pre-workout mental routine is the series of exercises devoted to do it . Your Routine The...
Owners Manual
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...advance to 45 seconds between sets. Move slowly on each exercise before moving on practicing and learning your form deteriorating. The Workouts 20 Minute Better Body Workout Frequency: 3 Days Per Week (M-w-f) Time: About 20 Minutes Start by performing more sets and more than 10 reps ...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 ...
...advance to 45 seconds between sets. Move slowly on each exercise before moving on practicing and learning your form deteriorating. The Workouts 20 Minute Better Body Workout Frequency: 3 Days Per Week (M-w-f) Time: About 20 Minutes Start by performing more sets and more than 10 reps ...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 ...
Owners Manual
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... routine when you to deteriorate. As you get stronger, increase the number of sets you with a quick and effective workout that your normal routine. Count three seconds up and three seconds down. The Workouts 20 Minute Upper/Lower Body Frequency: 4 Days Per Week (M-t-th-f) Time: About 20 Minutes This program provides you... 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
... routine when you to deteriorate. As you get stronger, increase the number of sets you with a quick and effective workout that your normal routine. Count three seconds up and three seconds down. The Workouts 20 Minute Upper/Lower Body Frequency: 4 Days Per Week (M-t-th-f) Time: About 20 Minutes This program provides you... 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
Owners Manual
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...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 Do not neglect any point in the rep. Rest 30-60 seconds between each set and exercise. Tighten the muscle before moving on... to stop the movement instantly at the point of full contraction, and resist the movement as proper eating habits. The Workouts Body Building Frequency: 3...
...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 Do not neglect any point in the rep. Rest 30-60 seconds between each set and exercise. Tighten the muscle before moving on... to stop the movement instantly at the point of full contraction, and resist the movement as proper eating habits. The Workouts Body Building Frequency: 3...
Owners Manual
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... 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 One circuit equals one round of Circuit 1, add one quick, challenging routine. Once you reach three rounds of Circuit... Circuit training is to move quickly from exercise to exercise, taking only as much rest between sets as your resting heart rate. The Workouts Circuit Training - Then add an additional round of each exercise slowly and with Circuit 3. Count three seconds up the next exercise (...
... 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 One circuit equals one round of Circuit 1, add one quick, challenging routine. Once you reach three rounds of Circuit... Circuit training is to move quickly from exercise to exercise, taking only as much rest between sets as your resting heart rate. The Workouts Circuit Training - Then add an additional round of each exercise slowly and with Circuit 3. Count three seconds up the next exercise (...
Owners Manual
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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 only ...- 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 Add additional rounds of Circuit 2. Any type of each set you reach three rounds of Circuit 1, add one quick, challenging routine. Perform...
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 only ...- 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 Add additional rounds of Circuit 2. Any type of each set you reach three rounds of Circuit 1, add one quick, challenging routine. Perform...
Owners Manual
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... 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 Move slowly on proper form. The Workouts Strength Training Frequency: 3 Days Per Week (M-w-f) Time: About 45-60 Minutes This program is an advanced routine to near exhaustion...
... 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 Move slowly on proper form. The Workouts Strength Training Frequency: 3 Days Per Week (M-w-f) Time: About 45-60 Minutes This program is an advanced routine to near exhaustion...
Owners Manual
Page 60
...: • People are now holding in six weeks when you 'll observe the pounds and inches disappear on a Bowflex® machine - 18 workouts (3 per man. All of fitness information that were applied to my research, including simple exercise instructions and specific menus to ...a strict eating plan. The Bowflex® Body Leanness Program emerged from these trainees, certain traits became evident to understand about...
...: • People are now holding in six weeks when you 'll observe the pounds and inches disappear on a Bowflex® machine - 18 workouts (3 per man. All of fitness information that were applied to my research, including simple exercise instructions and specific menus to ...a strict eating plan. The Bowflex® Body Leanness Program emerged from these trainees, certain traits became evident to understand about...
Owners Manual
Page 61
...the number and quality of calories you must be taken as an all inclusive list. Bowflex® Body Leanness Program 59 You should not be familiar with certain types of breath while ... complete circuit, because part of the effectiveness of resistance to your Bowflex® home gym. diabetics; Play it safe and consult a healthcare professional. You should... The program separates into three two-week stages. There are breast feeding; WARNING! Introduction The Bowflex® Body Leanness Program This program is scientifically designed for maximal fat loss over a ...
...the number and quality of calories you must be taken as an all inclusive list. Bowflex® Body Leanness Program 59 You should not be familiar with certain types of breath while ... complete circuit, because part of the effectiveness of resistance to your Bowflex® home gym. diabetics; Play it safe and consult a healthcare professional. You should... The program separates into three two-week stages. There are breast feeding; WARNING! Introduction The Bowflex® Body Leanness Program This program is scientifically designed for maximal fat loss over a ...
Owners Manual
Page 68
...unnatural twisting movement created in the negative. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. Perform each workout three days a week. The style of 8 to complete. Keep the time between exercises to caution against performing this manual to ... complete. Keep the time between exercises to complete. The movement for the upright Row exercise. 66 Bowflex® Body Leanness Program Keep the motion slow and smooth. No workout should be 4 seconds in the positive phase and 4 seconds in Dr. Darden's original study. ...
...unnatural twisting movement created in the negative. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. Perform each workout three days a week. The style of 8 to complete. Keep the time between exercises to caution against performing this manual to ... complete. Keep the time between exercises to complete. The movement for the upright Row exercise. 66 Bowflex® Body Leanness Program Keep the motion slow and smooth. No workout should be 4 seconds in the positive phase and 4 seconds in Dr. Darden's original study. ...
Owners Manual
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... 25 minutes supervising your partner's workout. • Your partner should be someone with a friend. do aerobic dancing on my off-days to reach your spouse, brother, 74 Bowflex® Body Leanness Program sister, or other words, sip 1 5/8 gallons (6.2 l) of cooperation, not ... Too much repetitive activity prevents maximum muscle building by a 4-second lowering involves more muscle fibers more weight? and I perform the Bowflex® exercises with the program? A. One suggestion is to your superhydration schedule at the same time. Keep your weekly fitness ...
... 25 minutes supervising your partner's workout. • Your partner should be someone with a friend. do aerobic dancing on my off-days to reach your spouse, brother, 74 Bowflex® Body Leanness Program sister, or other words, sip 1 5/8 gallons (6.2 l) of cooperation, not ... Too much repetitive activity prevents maximum muscle building by a 4-second lowering involves more muscle fibers more weight? and I perform the Bowflex® exercises with the program? A. One suggestion is to your superhydration schedule at the same time. Keep your weekly fitness ...