Bowflex Xtreme 2 SE Owners Manual - Page 3

Table of Contents 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 Bowflex Xtreme® 2 SE Owner's Manual 1