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Bowflex Xtreme 2 SE - before 2013 Manual

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Bowflex Xtreme
®
2 SE Owner’s Manual
1
Important Safety Instructions ...............................2
Product Specifications ....................................5
Getting To Know Your Machine ........................... 6
How to Use Your Machine ..................................9
Maintenance .............................................12
Define Your Goals .........................................13
The Workouts ............................................16
Chest Exercises:
Bench Press ..............................................22
Chest Fly .................................................22
Decline Bench Press ......................................23
Incline Bench Press .......................................23
Decline Chest Fly .........................................24
Incline Chest Fly ..........................................24
Shoulder Exercises:
Reverse Fly ...............................................25
Crossover Reverse Fly .....................................25
Crossover Rear Deltoid Rows ..............................26
Crossover High Rear Deltoid Rows .........................26
Lateral Shoulder Raise ....................................27
Forearm Lateral Shoulder Raise ............................27
Front Shoulder Raise ......................................28
Seated Shoulder Press ....................................28
Shoulder Rotator Cuff (internal) ............................29
Shoulder Rotator Cuff (external) ...........................29
Shoulder Extension .......................................30
Shoulder Shrug ...........................................30
Scapular Protraction ......................................31
Scapular Depression ......................................31
Crossover Seated Rear Delt Rows ..........................32
Scapular Retraction .......................................32
Back Exercises:
Good Morning ............................................33
Standing Low Back Extension ..............................33
Standing Shoulder Pullover w/ Bent Lat Bar .................34
Standing Shoulder Pullover w/ Hand Grips ..................34
Narrow Pulldowns w/ Bent Lat Bar .........................35
Narrow Pulldowns w/ Hand Grips ..........................35
Bent Over Row ...........................................36
Crossover Bent Over Row .................................36
Seated Lat Rows ..........................................37
Crossover Seated Lat Rows ................................37
Reverse Grip Pulldowns w/ Lat Bar .........................38
Reverse Grip Pulldowns w/ Hand Grips .....................38
Crossover Wide Pulldowns w/ Hand Grips ..................39
Crossover Narrow Pulldowns w/ Hand Grips ................39
Pulldowns ................................................40
Stiff Arm Pulldowns .......................................40
Seated Lat Pulldowns .....................................41
Seated Wide Lat Pulldowns ................................41
Arm Exercises:
Triceps Pushdown w/ Hand Grips ..........................42
Triceps Hammer Pushdown ................................42
Triceps Pushdown w/ Bent Lat Bar .........................43
Single Arm Pushdown .....................................43
Triceps Extension .........................................44
Cross Triceps Extension ...................................44
Hammer Triceps Extension .................................45
Rope Pushdown ..........................................45
Triceps Kickback .........................................46
Hammer Triceps Kickback .................................46
Resisted Dip ..............................................47
Biceps Curl ...............................................47
Standing Biceps Curl ......................................48
Hammer Biceps Curl ......................................48
Concentration Biceps Curl .................................49
Reverse Curl ..............................................49
Barbell Biceps Curl ........................................50
Reverse Barbell Biceps Curl ...............................50
Seated Biceps Curl ........................................51
Seated Biceps Hammer Curl ...............................51
Arm Opposition Push-Pull .................................52
Upper Body Opposition Push-Pull ..........................52
Wrist Extension ...........................................53
Wrist Curl ................................................53
Abdominal Exercises:
Trunk Rotation ............................................54
Seated (resisted) Oblique Abdominal Crunch ................54
Seated (resisted) Abdominal Crunch ........................55
Leg Exercises:
Leg Extension ............................................56
Squat ....................................................56
Standing Hip Extension (knee bent) .........................57
Standing Hip Extension (knee extended) ....................57
Leg Kickback .............................................58
Hip Flexion ...............................................58
Dead Lift .................................................59
Stiff Leg Dead Lift .........................................59
Standing Hip Adduction ...................................60
Standing Hip Abduction ...................................60
Calf Raise ................................................61
Single Leg Calf Raise ......................................61
Muscle Chart .............................................62
Exercise Log .............................................63
Bowflex Xtreme
®
2 SE Home Gym 6-Week
Satisfaction Guarantee ....................................65
Contacts .................................................66
Table of Contents
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Bowflex Xtreme 2 SE - before 2013 Installation Guide - English - 28 pages

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