Bowflex BOWFLEX XTREME.SE Page 84 Owner'S Manual Download

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Summary of Contents for BOWFLEX XTREME.SE

Page 1: ...PN 001 6979 Rev A 08 21 06 B O IIIV F L E XTREME_ SE...

Page 2: ...arefldly before attempting to use your Bowflex XtremC _ SE home gym Also locate and read all warning labels that are posted on the machine It s important to understand how to properly perform each exe...

Page 3: ...er Row 32 Seated Eat Rows 33 Crossover Seated Lat Rows 33 Standing Low Back Extension 34 Reverse Grip Pulldowns 34 Crossover Wide Pulldowns w Hand Grips 35 Crossover Narrow Pulldowns w Hand Grips 35 S...

Page 4: ...lity User Weight Limit 1571bs 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 2101bs 95 kg 3101bs 141 kg 4101bs 186 kg 3001bs 136 kg Regulatory Approvals...

Page 5: ...Belts and their connections Do not use if found in this condition contact Nautilus Customer Service This machine is designed fbr a User s Weight Limit of 300 pounds 136 kg Do not use if you are over t...

Page 6: ...afety precautions and warning information prior to using your product Be sure to replace a W warning label if damaged illegible or missing If you need replacement labels please call a Bowflex Represen...

Page 7: ...teenagers using equipment Obtain read and understand the _vner s manuN p with this fitness equipment pilotto use Replete this ot any other warning _abei if damaged _llegiMe ot missing Label 2 Caution...

Page 8: ...ley Eat Tower Power Rod _ Resistance Rods e o o Rod Hook able Hand Grip Lower Pulley Squat Station Abdominal Bar o o o R d Caps enter ross Bar o Seat Back Pad e e o Seat e Leg Attachment Base Frame Pl...

Page 9: ...ple rods up to one cable bend the closest rod toward the cable and place the cable hook through that rod cap You can then hook up the next closest rod through the same cable hook Hooking up the closes...

Page 10: ...egrity designed into a machine can only be maintained when the equipment is regularly examined for damage and repaired It is the sole responsibility of the owner to ensure that regular maintenance is...

Page 11: ...lat tower Position Three optional Leg Extension Position Active pulleys are on the squat pulley frame Position Four Squat position Active pulleys are on squat pulley frame and on center cross bar Pos...

Page 12: ...he D rings on both ends of the harness Place the harness on your shoulders letting the handles hang over your chest Grab both handles With high resistance a cross arm opposite handle grip may be used...

Page 13: ...train for power using the correct joint movements as described in this manual Then practice the skill associated with your sport learning to apply this newly achieved power Body Composition is the ra...

Page 14: ...the most training Remember your cardiovascular component Any fimess program must contain a cardiovascular fimess component to be complete So complement your resistance training with aerobic exercise...

Page 15: ...lly reduce the level of exercise intensity st that blood does not accumulate in one muscle group but continues to circulate at a decreasing rate Remember to gradually move yourself into a relaxed stat...

Page 16: ...1 E 1 E 10 15 10 15 10 15 10 15 10 15 10 15 10 15 10 15 Advanced General Conditioning Frequency 4 Days Per Week M T TH F Time About 35 45 Minutes When you are proficient in performing the exercise te...

Page 17: ...to deteriorate Rest only 20 30 seconds between sets As you get stronger increase the number of sets you perfbrm Move slowly on each rep Use a pace that woukt allow you to stop the movement instantly a...

Page 18: ...d resist the movement as you lower the weight Move slowly on each rep Use a pace that would allow you to stop the movenlent insmndy at any point in the rep Count three seconds up and three seconds dow...

Page 19: ...ach three rounds of Circuit 1 add one round of Circuit 2 Add additional rounds of Circuit 2 as your fimess level increases Repeat process with Circuit 3 Do not let your heart rate exceed 220 minus you...

Page 20: ...Add additional rounds of Circuit 2 as your fimess level increases Do not let your heart rate exceed 220 minus your resting heart rote Perform each rep of each exercise slowly and with perfect techniq...

Page 21: ...queeze the muscle as you re we cramp the muscle at the point of full contraction and resist the movement as you lower the weight Move slowly on each rep Use a pace that would allow you to stop the mov...

Page 22: ...h shouMers Slowly press ff_rward moving bands toward center Return to start position with arms straight to flont at shoulder width Keep chest muscles tightened Chest F V Shoulder Horizontal Adduction...

Page 23: ...g bands toward center Return to start position arms straight at shoulder width hands just above knees in line with cables Keep chest muscles tightened Incline Bench Press Shoulder Horizontal Adduction...

Page 24: ...keeping rear shoulder muscles tightened Crossover Reverse F y Shoulder Horizontal Abduction Elbows Stabilized iVluscles worked Back portion of shouMer muscles rear deltoids rear portion of middle delt...

Page 25: ...a vard and backward keeping a 90 angle bela veen upper arms and sides Of ors Always point if rearms ill tile direction of cables Move undl elbows are sligbdy behind shoulders then slowly reverse motio...

Page 26: ...ide of arm elbow facing out up throughout movement Slowly bring arms into start position without relaxing Seated Forearm Lateral Shoulder Raise Elbows Stabilized Muscles worked Side shoulder muscles m...

Page 27: ...to shoulder height Slowly return arms beside torso and repeat Seated Shoulder Press Shoulder Adduction and Elbow Extension iVluscles worked Front portion of shoulder muscles flont deltoids and flont p...

Page 28: ...y side Slowly return to start position Shou der Rotator Cuff External Rotation Muscles worked Rear portion of rotator cuff inflaspinams teres minor muscles Position Standing timing lefk or right Acces...

Page 29: ...TION Initiate by pinching shouMer blades together Continue movement by moving hands in an arc down and back toward hips Slowly return to start position Shoulder Shrug Scapular Elevation iVluscles work...

Page 30: ...slight comfbrmble arch in lower back ACTION Keeping arms straight and pointing in the same direction of cables slowly move shoulder blades fbrward off bench Slowly return to start position Movement i...

Page 31: ...orward Do not lose spinal alignment keep chest lifted Do not pull with arIn muscles START Sit on floor timing machine Grab hand grips with pahns timing each other Place heels against end of plat form...

Page 32: ...ol tile return to start position by slowly moving arms overhead and releasing shoukier blades Standing Shoulder Pullover with Hand Grips Elbovvs Stabilized Muscles worked Upper back latissinms dorsi t...

Page 33: ...return to start position Allow arms and shoulder blades to move up w o relaxing muscles Narrow Pu downs with Hand Grips Shoulder Extension with Elbow Flexion Muscles worked LatissiIm_S dorsi teres m_j...

Page 34: ...ck as you bring hand grips to a point below chest Slowly reverse motion Keep knees bent and back fiat Crossover Bent Over Row iVluscies worked Back portion of slx ukter muscles rear deltoids rear part...

Page 35: ...ointing in direction of cable Slowly return to start position Crossover Seated Lat Rows Shoulder Extension and Elbow Flexion Muscles worked Latissimus dorsi teres m_jor and rear deltoid muscles which...

Page 36: ...out slouching or changing spinal alignment Reverse Grip Pu downs LatTower Shoulder Extension with Elbow Flexion iVluscles worked Latissimus dorsi teres m_tjor and rear deltoid Also involves biceps gro...

Page 37: ...wly return to start position Allow arms and shotflder blades to move flflly up without relaxing Ill tlscles Crossover Narrow Pulldowns Shoulder Extension with Elbow Flexion iVluscles worked Latissimus...

Page 38: ...nd shoulder blades to move up w o relaxing muscles Seated Wide Lat Pu downs Shoulder Adduction with Elbow Flexion iVluscles worked Latissimus dorsi teres m_jor and rear deltoid Also involves biceps gr...

Page 39: ...ing triceps Slowly reverse arcing motion and straighten arms flflly Triceps Hammer Pushdown Elbow Extension Muscles worked Triceps muscles Position Standing timing machine Accessory Hand rips in Hamme...

Page 40: ...end moving hands in arcing modon awayflom legs and up Stop at 90 Think about tightening triceps Slowly reverse arcing motion and straighmn arms fhll Triceps Extension Elbow Extension iVluscies worked...

Page 41: ...g modon above bead Slowly reverse arcing motion until elbows are bent again Cross Triceps Extension iVluscies worked Triceps muscles Position Seated facing outward Accessory Hand Grips in Hammer Grip...

Page 42: ...tely s011 When arm is straight slowly return to start position HammerTriceps Kickback iVluscies worked Triceps muscles Position Standing timing machine Accessory Hand rips in Hammer rip Pulleys enter...

Page 43: ...ward hips Slowly return to start posi 0on keeping tension in back shoulder muscles Biceps Curl Elbow Flexion in Supination Muscles worked Biceps muscles Position Standing facing machine Accessory Hand...

Page 44: ...pper arm completely motionless and elbow pointing toward the floor at aU times Slowly return to start position perffnming the same arc of Itlotion Reverse Cur Elbow Flexion in Pronation Muscles worked...

Page 45: ...ely still Slowly lower to start position by perfbrming same arcing I rio ion Reverse Barbei Biceps Cur Elbow Extension iVluscles worked Biceps muscles Position Standing fhcing machine Accessory Squat...

Page 46: ...y soil Slowly ret lrn to start position without relaxing biceps Seated Biceps Hammer Cur EIbovvFlexion iVluscles worked Biceps muscles and brachioradialis Position Seated f_cing outward Accessory Hand...

Page 47: ...ur with Wrist Flexion iVluscles worked Front part of forearms Also increases the strength of grip and isometrically challenges biceps muscles Position Standing fhcing machine Accessory Hand Grips Pull...

Page 48: ...wly return to start position Seated Resisted Oblique Abdominal Crunch Niuscies worked External obliques on resistance side and internal obliques on opposite side Position Seated f_tcing oul_ vard Acce...

Page 49: ...of motion Do not let abs relax until set is ove_ MOVING SLOWIX to eliminate momenUml is critical START Attach the Abdominal Crunch Shoulder Harness by snapping one hook to each of the D rings Place t...

Page 50: ...ing up toward the ceiling Slowly return to start posi tion keeping tension in quads during movement Squat Muscles worked All muscles of legs and buttocks gluteus maximus Position Standing facing outwa...

Page 51: ...ment to occur at waist Slowly IetuIn to start position Standing Hip Extension Knee Extended iVluscies worked Buttocks tIe t glutens m tximus Position Standing f_tcing machine Accessory H md rip on arc...

Page 52: ...Knee Flexion iVluscles worked Muscles on flont of hips iliopsoas rectus femoris Position Standing to the left or right of machine f_tcing away Accesso y Hand rip on ankle Pulleys Squat Pulley Frame ST...

Page 53: ...the standing position Slowly return to start position Stiff Leg Dead Lift iVluscies worked Buttocks area gluteus maximus and hamstrings Position Standing facing outward Accessory Squat Bar Pulleys Squ...

Page 54: ...ulley ACTION _ Slowly allow attached leg to move in toward support leg 30 45 keeping hips and spine s011 Slowly draw leg back to start posi0on Standing Hip Abduction Muscles worked Sides of hips glute...

Page 55: ...lose contact bet_ veen the bNls of feet and the flame as you push Do not change hip or knee position ONIX ankle motion should be Nlowed START Stand with toes on platform and heels hanging over edge U...

Page 56: ...Rectus Femoris Vastus Lateralis M_stus Medialis Peron eus Extensor Dig Longus Tibialis An terior S n at_ls An terior Rectus Abdomin us Flexor Digitormn SuI erficialis _ _o11_t s Iliotibial astiocnem i...

Page 57: ...4_ Resistance 120 13 0 Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Rep...

Page 58: ......

Page 59: ...B m_lex Body Lemmess Program 57...

Page 60: ...simple exercise instructions and specific menus to use have been organized in the booklet you are now holding in your hands It s the next best thing to actually going through one of my research proje...

Page 61: ...training depends on minimal rest be_veen each exercise WARNING Before beginning this program consult your physicJan or healthcare professional Show this plan and your Bowflex _ Owner s Manual to your...

Page 62: ...ermine the amount of fht you ve lost you ll need to follow the instructions in the next section Enter your starting weight on the RESULTS SUMMARY SHEET provided Circumference of Body Parts For an even...

Page 63: ...resuhs Suprailium Stand relaxed Pick up a diagonal skinfold just above the crest of the hip bone on the right side of the waist Triceps Stand with right elbow flexed 90 degrees and locate the center...

Page 64: ...ally seeing dif erences from comparison photographs of yourself is quite satisfying Taking fidl length photographs is not difficult but to see the maximum difference between before and after you shoul...

Page 65: ...lumn appropriate to you you will find your body fat percentage 60 66 60 46 _ 4o o_ _ 3g _ 3o 2g 2O 16 Male 33 31 29 21 Female 4O 11 9 m 7 5 3 Percent Body Fat 38 i 36 34 32 30 28 26 2z 2 2 130 126 120...

Page 66: ...o find the amount of fat Joe lost and the amount of muscle Joe gained Before tat weight 60 pounds minus after tat weight 36 pounds equals 24 pounds 10 8 kg of tat lost After lean mass weight 144 pound...

Page 67: ...Navel Navel 2 5 cm Below Navel Hips Right Thigh Left Thigh Total Percent Body Fat If you wish to send in your results to Nautilus Inc please send to gowflex _ Results Nautilus Inc World Headquarters 1...

Page 68: ...a week Leg Curl 1 8 12 Leg Extension 1 8 12 Bench Press 1 8 12 Lying Biceps Curl 1 8 12 Seated Shoulder Press 1 8 12 Rear Deltoid Rows 1 8 12 Seated Triceps Extension 1 8 12 Seated Abdominal Crunch 1...

Page 69: ...for dinner Detailed menus and food choices are included later in this manual If you must vary flom the menu items try to stay within the 60 20 20 ratio of carbohydrates proteins and fats 2000 1900 180...

Page 70: ...8 1 generates 123 calories of heat energy You ll be drinking from 1 to 1 5 8 US gallons 3 8 6 2 1 of water each day on the following superhydration schedule Don t be surprised if you have to make mor...

Page 71: ...ernoon and late night snack to keep your energy high and your hunger low Begin Week f on Monday and continue through Sunday Week 2 is a repeat of Week 1 Calories for each food are noted in parentheses...

Page 72: ...riesfor Weeks1 2 150caloriesfor Weeks3 4 100caloriesfor Weeks5 6 Women lBO caloriesfor Weeks 1 2 1O0caloriesfor Weeks3 4 50caloriesfor Weeks5 6 Choosecalories from 1 largebanana 83 4 incheslong 100 1a...

Page 73: ...men lBO caloriesfor Weeks1 2 1O0caloriesfor Weeks3 4 50caloriesfor Weeks 5 6 Choosecalories from 1 largebanana 22cmlong 100 1apple 7 6cmdiameter 100 1 2 cantaloupe 12 7cmdiameter 94 5driedprunes 100 2...

Page 74: ...its Bananas large 8 3 4 inches 22 cm long apples 3 inch 7 6 cm diameter cantakmpes B inch 12 7 cm diameter dried prunes raisins Vegetables Lettuce tomatoes whole kernel corn canned no salt added sweet...

Page 75: ...e added to the water from your tap Some people say it makes a significant difference in the taste Q I m a middle aged woman who gets black and blue marks on my legs when I diet Am I doing anything wro...

Page 76: ...Boo flex Body Leanness Progi am Q A sister or other family member You do not want normal inte rpersonal problems to interfere with the training Why won t you allow me to do aerobic dancing on my off...

Page 77: ...meal you eat more than 400 calories if you re a woman or 600 calories if you re a man Don t panic Simply understand that you will sometimes backslide i earn to anticipate these urges and take correcti...

Page 78: ...hould be shipped to Nautilus Inc World Headquarters 16400 S E Nautilus Drive Vancouver WA 98683 NOTE You are responsible for return shipping and for any damage or loss to merchandise that occurs durin...

Page 79: ...Coverage Last 7 _ears on machine No Time Limit Warranty on Power Rod _ resistance rods This warrm_ y is void if gowflex Xtreme SE home gym is used in a Commercial Environment This warranb covers all...

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Page 81: ...ples 01 02 03 Would you like to receive additional information on healthy lifestyle products Yes No Which best describes your family income US dollar figures Under 15 000 25 000 34 999 50 000 74 999 1...

Page 82: ...s floods or power surges Damage due to normal wear and tear What We Will Do During your Warranty Coverage Period Nautilus Inc will repair any Bowt ex Xtreme SE home gym that proves to be detective in...

Page 83: ...autilus Drive VancouveI Washington USA 98683 Phone 800 NAUTII US 800 628 8458 e o o e e o o e o o o e o o o e o o o o e e o o o e e o o o e e o o o e e o o o e e o o o e e o o INTERNATIONA L For techn...

Page 84: ...16400 S E Nautilus Drive Vancouver Washington USA 98683 1 800 NAUTILUS 1 800 628 8458 Bowfiex Bowfiex Xtreme Power Rod and the Bowfiex logo are either registered trademarks or trademarks of Nautilus...

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Bowflex BOWFLEX XTREME.SE, Owner'S Manual

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