User manual BOWFLEX XTREME 2 ASSEMBLY MANUAL

[. . . ] Owner's Manual and Fitness Guide 17497 Rev B (02/2007) Table of Contents Get To Know Your Machine How to Use Your Machine Warning Define Your Goals Working Out The Workouts Chest Exercises: BenchPress ChestFly DeclineBenchPress InclineBenchPress DeclineChestFly InclineChestFly Shoulder Exercises: CrossoverRearDeltRows CrossoverHighRearDeltRows ReverseFly CrossoverReverseFly SeatedShoulderPress FrontShoulderRaise ShoulderExtension ShoulderShrug ScapularProtraction ScapularDepression LateralShoulderRaise SeatedForearmLateralShoulderRaise ShoulderRotatorCuff(internal) ShoulderRotatorCuff(external) CrossoverSeatedRearDeltRows ScapularRetraction Back Exercises: GoodMorning StandingLowBackExtension BentRearDeltRow CrossoverBentRearDeltRow SeatedWideLatPulldowns NarrowPulldownsw/LatPulldownBar NarrowPulldownsw/HandGrips ReverseGripPulldowns CrossoverWidePulldowns CrossoverNarrowPulldowns Pulldowns StiffArmPulldowns StandingShoulderPulloverw/HandGrips CrossoverSeatedLatRows SeatedLatRows ReverseGripPulldownwithLatBar 1 2 5 6 9 9 15 15 16 16 17 17 18 18 19 19 20 20 21 21 22 22 23 23 24 24 25 25 26 26 27 27 28 28 29 29 30 30 31 31 32 32 33 33 Arm Exercises: TricepsPushdownw/HandGrips TricepsHammerPushdown TricepsPushdownw/LatPulldownBar SingleArmPushdown TricepsExtension CrossTricepsExtension HammerTricepsExtension "Rope"Pushdowns SeatedBicepsCurl StandingBicepsCurl ConcentrationBicepsCurl HammerBicepsCurl BarbellBicepsCurl ReverseBarbellBicepsCurl SeatedHammerBicepsCurl ReverseCurl TricepsKickback HammerTricepsKickback ArmOppositionPush-pull UpperBodyOppositionPush-pull WristExtension WristCurl ResistedDip Abdominal Exercises: Seated(resisted)AbdominalCrunch Seated(resisted)ObliqueAbdominalCrunch TrunkRotation Leg Exercises: LegExtension Squat CalfRaise SingleLegCalfRaise StandingHipExtension(kneebent) StandingHipExtension(kneeextended) StandingHipAbduction StandingHipAdduction LegKickback HipFlexion DeadLift StiffLegDeadLift Fast Fat Loss Now!ByEllingtonDarden, Ph. D Bowflex® XTREME®2 Home Gym 6-WeekSatisfactionGuarantee HomeGymWarrantyCard HomeGymWarranty Exercise Log Muscle Chart 34 34 35 35 36 36 37 37 38 38 39 39 40 40 41 41 42 42 43 43 44 44 45 46 46 47 48 48 49 49 50 50 51 51 52 52 53 53 55 64 65 67 68 69 CONGRATULATIONSonyourcommitmenttofitness!WiththeBowflex®Xtreme®2HomeGymasyourexercise partner, youhavethemeanstoexceedallofyourphysical fitness, strengthandhealthexpectations! Get To Know Your Machine Pleasetakeyourtimetoreadthroughtheentiremanualbefore attemptingtouseyourBowflex®Xtreme®2homegym. You shouldunderstandhowtoproperlysetupandperformeach e xercisebeforeyoudosousingPowerRod®Resistance. Bowflex'sinnovativedesign, exceptionalresistanceandquality isunmatchedbyanyothersinglepieceofhomefitness equipmentavailable. Youwillnotbelievetheamazingresults yourbodywillgetwiththeBowflex®Xtreme®2homegym!InthisOwner'sManualyou'llfindpowerfulbody-building exercises, leanness-enhancingworkoutsandaFastFatLoss eatingprogramcustomizedtogiveyouextremeresults! Withallofthefitnesschoicesavailabletoday, findingthebest workoutequipmentforyourneedscanbeconfusing. Everyone atNautiluswouldliketocongratulateyouandthankyoufor selectingtheBowflex®Xtreme®2homegym. Bowflex®isthe besthomefitnessproductavailable, andyou'rejustaboutto proveittoyourself. [. . . ] · Stop the motion before your elbows are completely straight, and then reverse, slowly returning to the start position without relaxing muscle tension. ACTION Triceps Hammer Pushdown--Elbow Extension Muscles worked: Triceps START FINISH Position: Standing--facing Power Rod® unit Accessory: Hand Grips in "Hammer" Hold (see Page 4) Pulleys:Front Lat Cross Bar Leg Extension: Removed Success Tips · Keep your upper arms motionless and your wrists straight. · Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back. · Tighten the triceps throughout the exercise, using controlled motion. · Keepyourkneesbentandfeeton StandingPlatform. · Grasp one or both of the Hand Grips, using the "Hammer" hold, palms facing inward. · Bend slightly from your hips but maintain a stabilized spine. START · Keeping your forearms and wrists stationary, straighten your elbows, bringing your hands down to your thighs, palms facing out. · Stop the motion before your elbows are completely straight, and then reverse, slowly returning to the start position without relaxing muscle tension. ACTION XTREME®2 Muscles worked: Triceps Arm Exercises Triceps Pushdown with Lat Pulldown Bar--Elbow Extension START FINISH Position: Standing--facing Power Rod® unit Accessory: Pulleys: Removed Lat Cross Bar Lat Pulldown Bar Leg Extension: Success Tips · Grasp the Lat Pulldown Bar, palms facing the floor. · Bend slightly from your hips but maintain a stabilized spine. START · Keep your upper arms motionless and your wrists straight. · Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back. · Tighten the triceps throughout the exercise, using controlled motion. · Keepyourkneesbentandfeeton StandingPlatform. · Keeping your forearms and wrists stationary, straighten your elbows, bringing your hands down to your thighs, palms facing out. · Stop the motion before your elbows are completely straight, and then reverse, slowly returning to the start position without relaxing muscle tension. ACTION Single Arm Pushdown--Elbow Extension Muscles worked: Triceps START FINISH Position: Hand Grips Standing--facing Power Rod® unit Accessory: Pulleys: Removed Lat Cross Bars Leg Extension: Success Tips · Grasp one Hand Grip, palm facing downward. · Stand approximately 1-2 feet from Lat Tower (adjust for comfort), but keeping feet on Standing Platform. · Bend over slightly from hips, so that your shoulder is directly over your hand. START · Keep your upper arms motionless and your wrists straight. · Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back. · Tighten the triceps throughout the exercise, using controlled motion. · Keepyourkneesbentandfeeton StandingPlatform. · Keeping your upper arm stationary, elbow next to trunk, slowly push your arm downward in a gentle arc until your hand is near top of the thigh. · Keeping your triceps tightened, slowly reverse the arcing motion, bringing the Hand Grip back to the start position. ACTION XTREME®2 Triceps Extension--Elbow Extension overhead Muscles worked: Triceps START Arm Exercises FINISH Position: Hand Grips Seated--facing outward Accessory: Pulleys: Removed Center Cross Bar--Narrow Pulleys Leg Extension: Success Tips · Grasp one or both of the Hand Grips, palms facing outward. · Draw arms up until elbows are pointing forward, hands behind shoulders. · Keep your elbows "in line" with the cables throughout movement and your wrists straight. START · Keep your upper arms motionless and your wrists straight. · Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back. · Tighten the triceps throughout the exercise, using controlled motion. · Keepyourkneesbentandfeeton StandingPlatform. · Keeping your upper arms stationary, straighten your elbows, bringing your hands overhead, palms facing out. [. . . ] Bowflex®XTREME®2, Bowflex®andtheBowflex®logoaretrademarksofNautilus, Inc. ©2004, TheNautilusGroup, Inc. 16400SENautilusDrive, Vancouver, WA98683 Bowflex® XTREME®2 Home Gym Warranty Registration Card IMPORTANT!MAIL WITHIN 30 DAYS OF PURCHASE PLEASE PRINT CLEARLY ­ THANK YOU Mr. Name: Address: City: Phone number: E-Mail address: Is this your primary address? [. . . ]