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Owner’s Manual
and
Fitness Guide
17497 Rev B (02/2007)
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Table of Contents Get To Know Your Machine 1 Arm Exercises: How to Use Your Machine 2 Triceps Pushdown w/ Hand Grips 34 Warning 5 Triceps Hammer Pushdown 34 Define Your Goals 6 Triceps Pushdown w/ Lat Pulldown Bar 35 Working Out 9 Single Arm Pushdown 35 The Workouts 9 Triceps Extension 36 Cross Triceps Extension 36 Chest Exercises: Hammer Triceps Extension 37 Bench Press 15 “Rope” Pushdowns 37 Chest Fly 15 Seated Biceps Curl 38 Decline Bench Press 16 Standi
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Get To Know Your Machine CONGRATULATIONS on your commitment to fitness! Please take your time to read through the entire manual before With the Bowflex® Xtreme®2 Home Gym as your exercise attempting to use your Bowflex® Xtreme®2 home gym. You partner, you have the means to exceed all of your physical should understand how to properly set up and perform each fitness, strength and health expectations! ex ercise before you do so
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How to Use Your Machine Power Rod® Resistance Storing the Bowflex® Xtreme®2 Home Gym Power Rod® units are made from a special composite Disconnect the material. Your rods are sheathed with a protective cables from the black rubber coating. Each rod is marked with its Power Rod® weight rating on the “Rod Cap”. unit when your are not using your Bowflex ® Adjusting and Xtreme®2 home Understanding gym. Use the rod the Resistance binding strap
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The Bowflex® Xtreme®2 Home Gym Pulleys With the versatility to perform over 75 different exercises, the Bowflex®Xtreme®2 home gym is designed to give you the best workout possible. And with it’s innovative, easy-to-use multiple pulley system, you are guaranteed to maximize every exercise for every muscle group. There are a few things you will need to remember to get the most from your Bowflex® Xtreme®2 home gym Pulleys: Slider Pulleys
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Hand Grip: The Hand Grips fit snugly around your ankle, instep or wrist. Attach the pulley cable clips to the D-Rings on the Hand Grips to attach them to the cables. Standard Grip: Grasp the handle and cuff together to form a grip without inserting your hand through the cuff portion. Most of the exercises you perform utilize this grip. The Standard Grip also is used for Hammer Grip exercises, when you need to hold the h
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WARNING! Before beginning any exercise program, consult your physician or health care professional. Only he or she can determine the exercise program that is appropriate for your particular age and condition. If you experience any dizziness or shortness of breath while exercising, stop the exercise and consult your physician. For Your Safety Please Follow These Instructions Keep your body weight centered on the Seat Inspect your machine before each workout. or Standing Platfo
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Define Your Goals Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here are some fitness components that will help you define your goals and choose your fitness program. Muscle Strength is the maximum force that you Body Composition is the ratio of fat weight (fat) can exert against resistance at one time. Your to lean weight (muscles, bones and tissue). As you muscle st
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Design Your Own Program You may want to design your own personal program Training variables: When designing your own specifically geared to your goals and lifestyle. program there are several variables that, when mixed Designing a program is easy, as long as you follow properly, will equal the right fitness formula for you. In order to find out the best formula, you must the below guidelines. experiment with several combinations of
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Working Out Breathing A workout begins in your mind’s eye. With The most important part of breathing during concentration and visualization you can approach exercise is, quite simply, that you do it. Breathing your workout with a positive, constructive attitude. in or out during the actual performance is not A good pre-workout mental routine is to sit and dependent upon the direction of air flow relative relax, so that you can f
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The Workouts 20 MINUTE BETTER BODY WORKOUT FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5–10 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging r esistance that you can perform no less than 10 reps and no more than 15 reps
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20 MINUTE UPPER/LOWER BODY FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 20 MINUTES This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program tr aining 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your t
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BODY BUILDING FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45–60 MINUTES Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscula
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CIRCUIT TRAINING—ANAEROBIC/CARDIOVASCULAR FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20–45 MINUTES Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each
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TRUE AEROBIC CIRCUIT TRAINING FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20–60 MINUTES Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to an aerobic exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy. The idea is to move quickly from exercise to exercise, taking only as much
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16 STRENGTH TRAINING FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45–60 MINUTES This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resi
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XTREME®2 Chest Exercises Bench Press—Shoulder Horizontal Adduction (and elbow extension) Muscles worked: START FINISH Pectoralis Major; Deltoids; Triceps Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Pulleys Leg Extension: Removed START ACTION Success Tips • Grasp Hand Grips in both • Slowly press your hands forward, • Maintain a 90° angle between upper hands. straightening your arms while arms and torso throughout motion. moving
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XTREME®2 Chest Exercises Decline Bench Press—Shoulder Horizontal Adduction (and elbow extension) Muscles worked: START FINISH Pectoralis Major; Deltoids; Triceps Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Position Leg Extension: Removed START ACTION Success Tips • Grasp Hand Grips in • Slowly straighten your • Maintain a 90° angle between your upper both hands. elbows, keeping upper arms arms and torso at the start of the
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XTREME®2 Chest Exercises Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: START FINISH Pectoralis Major; Anterior Deltoid Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Position Leg Extension: Removed START ACTION Success Tips • Grasp Hand Grips in • Slowly press your arms forward • Maintain a 60-90° angle between upper both hands. and downward, straightening arms and torso during exercise. arms
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XTREME®2 Shoulder Exercises Crossover Rear Delt Rows—Elbow Flexion Muscles worked: START FINISH Anterior and Middle Deltoids Position: Standing—facing Power Rod ® unit Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed START ACTION Success Tips • Cross your arms in front of you • Allowing your arms to bend • Maintain a 90° angle between your upper and grasp the Hand Grips (right as you go, move your elbows arms and torso dur
