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
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... 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 . Member Lower Lat Tower Frame Rod Box w/ Rods Seat . Base Frame Parts Reference Guide Left Frame Rail Right Frame Rail Rear Cross . Rail Squat Pulley Frame Right and...
... 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 . Member Lower Lat Tower Frame Rod Box w/ Rods Seat . Base Frame Parts Reference Guide Left Frame Rail Right Frame Rail Rear Cross . Rail Squat Pulley Frame Right and...
Assembly Manual
Page 12
...at this time. Button Head Screw Flat Washer Flat Washer Button Head Screw Lower Lat Tower Assembly Base Frame Assembly Step 4 Install Seat Support Rail Parts: • Seat Support Rail • Base Frame Assembly Hardware: • 2 Button Head Screws (3/8" X 3/4") • 2 Flat Washers ... using screws and washers . Secure using screws and washers as shown. as shown. Seat Support Rail Flat Washer Button Head Screw Button Head Screw Flat Washer Bowflex Xtreme® SE Assembly Manual Assembly Guide Step 3 Install Lower Lat Tower Assembly Parts: • ...
...at this time. Button Head Screw Flat Washer Flat Washer Button Head Screw Lower Lat Tower Assembly Base Frame Assembly Step 4 Install Seat Support Rail Parts: • Seat Support Rail • Base Frame Assembly Hardware: • 2 Button Head Screws (3/8" X 3/4") • 2 Flat Washers ... using screws and washers . Secure using screws and washers as shown. as shown. Seat Support Rail Flat Washer Button Head Screw Button Head Screw Flat Washer Bowflex Xtreme® SE Assembly Manual Assembly Guide Step 3 Install Lower Lat Tower Assembly Parts: • ...
Assembly Manual
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... Head Screws 3QUATPULLEYFRAMENOTSHOWNFORCLARITY Button Head Screw Base Frame & Lower Lat Tower Assembly Button Head Screw Flat Washers Bowflex Xtreme® SE Assembly Manual 10 Finger tighten screws at this time. Flat Washers Nylock Nut Button Head Screw Step 6 ... Install Pulley . Assembly Guide Step 5 I nstall screws and washers into the bottom holes of the Squat Pulley Frame as shown. or Socket Wrench 5-1 P lace the Squat Pulley Frame behind the Seat...
... Head Screws 3QUATPULLEYFRAMENOTSHOWNFORCLARITY Button Head Screw Base Frame & Lower Lat Tower Assembly Button Head Screw Flat Washers Bowflex Xtreme® SE Assembly Manual 10 Finger tighten screws at this time. Flat Washers Nylock Nut Button Head Screw Step 6 ... Install Pulley . Assembly Guide Step 5 I nstall screws and washers into the bottom holes of the Squat Pulley Frame as shown. or Socket Wrench 5-1 P lace the Squat Pulley Frame behind the Seat...
Assembly Manual
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...needed to secure the end caps. End Caps Foam Rollers Chrome Tubes Leg Extension Backbone Bowflex Xtreme® SE Assembly Manual 12 and personal preferences. Button Head Screws Flat Washers Seat Bottom Seat Backbone Step 10 Leg Extension Assembly Parts: • Leg Extension Backbone .... (Select hole for your height . underside of the Seat Pad using screws and washers as shown. NOTE: The Leg Extension may be adjusted . Assembly Guide Step 9 Seat Assembly Parts: • Seat Backbone • Seat Bottom Hardware: • 4 Button Head Screws (5/16"...
...needed to secure the end caps. End Caps Foam Rollers Chrome Tubes Leg Extension Backbone Bowflex Xtreme® SE Assembly Manual 12 and personal preferences. Button Head Screws Flat Washers Seat Bottom Seat Backbone Step 10 Leg Extension Assembly Parts: • Leg Extension Backbone .... (Select hole for your height . underside of the Seat Pad using screws and washers as shown. NOTE: The Leg Extension may be adjusted . Assembly Guide Step 9 Seat Assembly Parts: • Seat Backbone • Seat Bottom Hardware: • 4 Button Head Screws (5/16"...
Assembly Manual
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...Seat Backbone Seat Support Rail 13 Bowflex Xtreme® SE Assembly Manual hooks onto pins. Lock Knob Leg Extension Backbone Seat Backbone Step 12 I nsert Leg Extension Backbone into open end of Seat Backbone as shown. 11-2 A lign one hole of the Leg Extension with the hole in the Seat...8226; Lock Knob 11-1 I nstall Seat Assembly Parts: • Seat Assembly • Main Assembly 12-1 A lign the top two hooks on the Seat Support Rail. 12-2 T ip seat front up and slide . Note: U se lower pins until the seat back is installed. Reverse procedure to use....
...Seat Backbone Seat Support Rail 13 Bowflex Xtreme® SE Assembly Manual hooks onto pins. Lock Knob Leg Extension Backbone Seat Backbone Step 12 I nsert Leg Extension Backbone into open end of Seat Backbone as shown. 11-2 A lign one hole of the Leg Extension with the hole in the Seat...8226; Lock Knob 11-1 I nstall Seat Assembly Parts: • Seat Assembly • Main Assembly 12-1 A lign the top two hooks on the Seat Support Rail. 12-2 T ip seat front up and slide . Note: U se lower pins until the seat back is installed. Reverse procedure to use....
Assembly Manual
Page 17
... appropriate . screw holes for your height. Flat Washers Upper Lat Tower Lat Cross Bar Button Head Screws Bowflex Xtreme® SE Assembly Manual 14 Assembly Guide Step 13 Install Seat Back Pad Note: T he back of the Seat Back Pad has two pairs of holes. Step 14 Upper Lat Tower Assembly Parts: • Upper Lat...
... appropriate . screw holes for your height. Flat Washers Upper Lat Tower Lat Cross Bar Button Head Screws Bowflex Xtreme® SE Assembly Manual 14 Assembly Guide Step 13 Install Seat Back Pad Note: T he back of the Seat Back Pad has two pairs of holes. Step 14 Upper Lat Tower Assembly Parts: • Upper Lat...
Owners Manual
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... Rear Deltoid Rows 23 Crossover 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 Shrug 27 Scapular Protraction 28... Abduction 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...
... Rear Deltoid Rows 23 Crossover 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 Shrug 27 Scapular Protraction 28... Abduction 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 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
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...-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
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...workout that combines muscle conditioning with some cardiovascular benefits. 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...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 2. Rest only 20-30...
...workout that combines muscle conditioning with some cardiovascular benefits. 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...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 2. Rest only 20-30...
Owners Manual
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... 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 If needed,...
... 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 If needed,...
Owners Manual
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... your heart rate exceed 220 minus your fitness level increases. Circuit 1 Body Part Chest 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... 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 Add additional rounds of each exercise. One circuit equals one set up ...
... your heart rate exceed 220 minus your fitness level increases. Circuit 1 Body Part Chest 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... 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 Add additional rounds of each exercise. One circuit equals one set up ...
Owners Manual
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...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 ...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 Count three seconds...
...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 ...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 Count three seconds...
Owners Manual
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... 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 This is designed to emphasize overall strength development. The Workouts Strength Training Frequency: 3 Days Per Week (M-w-f) Time: About 45...
... 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 This is designed to emphasize overall strength development. The Workouts Strength Training Frequency: 3 Days Per Week (M-w-f) Time: About 45...
Owners Manual
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...and wrists straight. • R aise chest and pinch shoulder blades together. wide position Before you begin : Remove Leg Extension and adjust seat height. Return to start position with cables, palms facing in front, level with shoulders. • S lowly return to start position....back 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 hand grips. • S traighten arms to the sides, level with...
...and wrists straight. • R aise chest and pinch shoulder blades together. wide position Before you begin : Remove Leg Extension and adjust seat height. Return to start position with cables, palms facing in front, level with shoulders. • S lowly return to start position....back 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 hand grips. • S traighten arms to the sides, level with...
Owners Manual
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...hand grips with cables, palms facing down , wrists straight. • Raise chest and pinch shoulder blades together. Position: Seated - Bowflex Xtreme® SE Owner's Manual 21 Keep a gentle arch in line with cables. Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: ...forward, moving hands toward center. Chest Exercises Decline Bench Press - wide position Before You Begin: Remove Leg Extension and adjust seat height. Incline Bench Press - Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: C hest muscles (pectoralis major). facing ...
...hand grips with cables, palms facing down , wrists straight. • Raise chest and pinch shoulder blades together. Position: Seated - Bowflex Xtreme® SE Owner's Manual 21 Keep a gentle arch in line with cables. Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: ...forward, moving hands toward center. Chest Exercises Decline Bench Press - wide position Before You Begin: Remove Leg Extension and adjust seat height. Incline Bench Press - Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: C hest muscles (pectoralis major). facing ...
Owners Manual
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... Before You Begin: • R emove seat and leg extension. Key Points: • Maintain 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 •...of body at a 90º angle to torso. • Lift chest and pinch shoulder blades together. Position: Standing - facing machine Seat: Removed Accessory: Hand Grips Pulleys: Center Cross Bar - The pulleys should be in front of torso. • Move until elbows ...
... Before You Begin: • R emove seat and leg extension. Key Points: • Maintain 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 •...of body at a 90º angle to torso. • Lift chest and pinch shoulder blades together. Position: Standing - facing machine Seat: Removed Accessory: Hand Grips Pulleys: Center Cross Bar - The pulleys should be in front of torso. • Move until elbows ...
Owners Manual
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... Rear Deltoid Rows - facing machine Accessory: Hand Grips Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Leg Extension and seat. ACTION • Allowing arms to bend as you go , move elbows outward and backward keeping a 90º angle between upper arms ...at a time, place nonworking hand on top of cables. • Move until elbows are slightly behind shoulders, then slowly reverse motion. Bowflex Xtreme® SE Owner's Manual 23 Elbow Flexion Muscles worked: Back portion of shoulder muscles (rear deltoids, rear portion of cables. • Move until...
... Rear Deltoid Rows - facing machine Accessory: Hand Grips Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Leg Extension and seat. ACTION • Allowing arms to bend as you go , move elbows outward and backward keeping a 90º angle between upper arms ...at a time, place nonworking hand on top of cables. • Move until elbows are slightly behind shoulders, then slowly reverse motion. Bowflex Xtreme® SE Owner's Manual 23 Elbow Flexion Muscles worked: Back portion of shoulder muscles (rear deltoids, rear portion of cables. • Move until...
Owners Manual
Page 26
... movement. • Slowly bring arms into start position without relaxing. 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 - Elbows Stabilized...
... movement. • Slowly bring arms into start position without relaxing. 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 - Elbows Stabilized...