User manual BOWFLEX XTREME ASSEMBLY MANUAL

[. . . ] Ellington Darden's Six Week Fast Fat Loss ­ Body Leanness Program The Bowflex Xtreme Home Gym Assembly Instructions & Owner's Manual ® Written By: Tom Purvis RPT, RTS Registered Physical Therapist and founder of the Resistance Training Specialist Program PN 11471 Rev E (7/2006) Introduction Congratulations! Congratulations on your commitment to improving your health and fitness!With the Bowflex Xtreme® home gym, you have everything you need to exceed all of your physical fitness, strength and health expectations!The Bowflex Xtreme home gym's exceptional resistance and quality is unmatched by any other single piece of home fitness equipment available. You will not believe the amazing results your body will get with the Bowflex Xtreme® home gym! ® 8'4" x 6'6" (2. 6 m x 2. 0 m) of free space for safe operation of the Bowflex Xtreme® home gym. Basic Assembly Principles Here are a few basic tips that will make your assembly of the Bowflex Xtreme® home gym quick and easy. [. . . ] · Slowly reverse arcing motion until elbows are bent again. ACTION Cross Triceps Extension Muscles worked: Triceps muscles. START FINISH Position: Seated ­ facing outward Accessory: Pulleys: Hand Grips in "Hammer Grip" Center Cross Bar ­ narrow position Before You Begin: Remove Leg Extension · Keep upper arm motionless. · Tighten triceps throughout exercise and control motion on the way down. · Keep knees bent and feet flat on floor. Key Points: · Reach over shoulder and grasp a hand grip. Using the Hammer Grip, bend elbow until hand is in front of chest, palm down. · With free hand, lightly grasp back of arm near elbow, to stabilize working arm. Maintain a slight arch in lower back. START · Keep upper arm stationary. · Stop motion when arm is straight, then slowly reverse arc motion until elbow is back in start position. ACTION Arm Exercises Triceps Kickback Muscles worked: Triceps muscles. START FINISH 49 Position: Standing ­ facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar ­ narrow position Before You Begin: Key Points: Remove Seat and Leg Extension · Maintain spinal alignment. · Keep arm at side and wrist straight throughout entire motion. · Support yourself with one arm on the horizontal bar and grasp a hand grip with free hand, palm facing backward. · Draw elbow back so upper arm is beside body, elbow bent approximately 90º. START · Straighten elbow while keeping upper arm completely still. · When arm is straight, slowly return to start position. ACTION Hammer Triceps Kickback Muscles worked: Triceps muscles. START FINISH Position: Standing ­ facing Power Rod® unit Accessory: Pulleys: Hand Grips in "Hammer Grip" Center Cross Bar ­ narrow position Before You Begin: Key Points: Remove Seat and Leg Extension · Maintain spinal alignment. · Maintain Hammer Grip throughout exercise. · Stand on platform. · Support yourself with one arm on horizontal bar and grasp a hand grip in the vertical hammer grip position with free hand, palm facing in. · Draw elbow back so upper arm is beside body and elbow bent approximately 90º. START · Straighten elbow while keeping upper arm completely still. · When arm is straight, slowly return to start position. ACTION 50 Arm Exercises Resisted Dip ­ Elbow Extension Triceps muscles. Muscles worked: START FINISH Position: Standing ­ facing outward Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Key Points: Remove Seat and Leg Extension · Keep back straight and knees slightly bent. · Keep the abdominals tight throughout the entire motion and maintain good spinal alignment. · Stand on the platform facing away from Power Rod® unit. · Upper arms should be at a 90º angle from torso. START · Straighten arms down, focusing on moving elbows down and inward toward hips. · Slowly return to start position keeping tension in back shoulder muscles. ACTION Biceps Curl ­ Elbow Flexion (in Supination) Muscles worked: Biceps muscles. START FINISH Position: Standing ­ facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Key Points: Remove Seat and Leg Extension · Keep elbows at sides. · Keep trunk muscles tight and maintain a very slight arch in lower back. · Stand on platform. Lift chest, tighten abs and maintain a slight arch in lower back. START · Curl hand grips forward, then up, and then in toward shoulders while keeping elbows at sides and upper arms completely still. · Slowly lower to start position by performing the same arcing motion. ACTION Arm Exercises Concentration Biceps Curl ­ Elbow Flexion (in Supination) Biceps muscles. 51 Muscles worked: START FINISH Position: Standing ­ right or left side facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Key Points: Remove Seat and Leg Extension · Keep elbow pointing toward floor at all times. · Keep back straight, chest up and maintain a very slight arch in lower back. · Stand on platform, one side toward Power Rod® unit. [. . . ] You are calling within 6 weeks of the delivery date of your merchandise. All returned merchandise must be properly packaged in the original boxes and in good condition. World Headquarters 16400 SE Nautilus Drive Vancouver, Washington, USA 98683. NOTE: You are responsible for return shipping and for any damage or loss to merchandise that occurs during return shipment. [. . . ]