Bowflex Xtreme Assembly and Owners Manual

Bowflex Xtreme Manual

Bowflex Xtreme manual content summary:

  • Bowflex Xtreme | Assembly and Owners Manual - Page 1
    Special Edition Includes: Dr. Ellington Darden's Six Week Fast Fat Loss - Body Leanness Program The Bowflex Xtreme® Home Gym Assembly Instructions & Owner's Manual PN 11471 Rev E (7/2006) Written By: Tom Purvis RPT, RTS Registered Physical Therapist and founder of the Resistance Training
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    get with the Bowflex Xtreme® home gym! In this Owner's Manual you'll find a variety of exercises and leanness-enhancing workout programs. For optimum safety and enjoyment of your Bowflex Xtreme® home gym, it's important that you read the instructions carefully before performing any exercise for the
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    Parts Reference Guide 1 Optional Leg Extension Attachment If you ordered the optional Leg Extension Attachment, � you will receive the additional� parts shown here. �
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    Button Head Screws: Assembly Hardware: (1:1 Scale) Button Head Screw Top View 4 (5/16" x 3/4") 20 (3/8" x 3/4") 2 (3/8" x 1") (in separate bag with washers) 2 (5/16" x 2 1/2") 2 (3/8" x 3") 1 (3/8" x 5") Flat Washers: Flat Washer Side View 4 (1/2") 3 Self Threading Screws (#10 x 1")
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    Washers Button Head Screws Flat Washers Rear Cross Member Right Frame Rail Step 2 Lower Lat Tower Assembly Parts: • Lower Lat Tower Frame • Rod Box with Power Rod® Unit Hardware: • 3 Self Threading Screws (#10 X 1") • 3 Flat Washers (1/4") Lower Lat Tower Frame Tool: Phillips Screw Driver
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    shown. 3-2 Secure Lower Lat Tower Assembly using screws and washers as shown. Do not tighten screws at this time. Button Head Screw Flat Washer Flat Washer Button Head Screw Base Frame Assembly 5 Lower Lat Tower Assembly Step 4 Install Seat Support Rail Parts: • Seat Support Rail • Base Frame
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    6 Assembly Guide Step 5 Install Squat Pulley Frame Parts: • Squat Pulley Frame Assembly • Main Assembly Squat Pulley Frame Hardware: • 1 Button Head 5-1 Place the Squat Pulley Frame behind the Seat Support Rail and align the top screw holes. Secure using a 3/8" X 5" screw, washer and nut in
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    Assembly Guide Step 7 Install Slider Pulleys Parts: • 2 Slider Pulleys with Cable Assembly • Main Assembly Hardware: • 2 Cap Screws (1/4" X 1/2") holes in the Pulley Arms with those in the Lower Lat Tower Assembly and secure using threaded studs, washers and nuts as shown. Nylock Nuts Flat Washers
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    Pad using screws and washers as shown. Button Head Screws Flat Washers Seat Bottom Seat Backbone If you did not purchase the Optional Leg Extension, skip steps 10 and 11 and proceed to Step 12. Step 10 Optional Leg Extension Assembly Parts: • Leg Extension Backbone • 2 Chrome Tubes • 4 Foam
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    Step 12 Install Seat Assembly Parts: • Seat Assembly • Main Assembly 12-1 Align the top two hooks on the Seat Backbone with one of the lower pairs of pins on the Seat Support Rail. 12-2 Tip seat front up and slide hooks onto pins. Rotate seat down and back to use. Note: Use lower pins until the
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    screw holes for your height with those on the Seat Support Rail. 13-2 Secure Seat Back Pad to the Seat Support Rail using screws and washers as shown. Seat Back Pad Flat Washers Button Head Screws Step 14: Upper Lat Tower Assembly Parts: • Upper Lat Tower • Lat Cross Bar Hardware: • 2 Button Head
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    Lower Lat Tower and secure with screws and washers as shown. Upper Lat Tower Flat Washers Button Head Screws Rods not shown for clarity Flat Washers Button Head Screws Lower Lat Tower TIGHTEN HARDWARE Carefully go over the entire Bowflex Xtreme™ home gym and tighten all hardware before using.
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    18 of the owner's manual shows pulley routing for individual exercises. CONGRATULATIONS! You have successfully completed assembly of your Bowflex Xtreme® home gym! Please inspect your machine to ensure that all fasteners are tight and everything is properly assembled. Review all warnings affixed
  • Bowflex Xtreme | Assembly and Owners Manual - Page 15
    Special Edition Includes: Dr. Ellington Darden's Six Week Fast Fat Loss - Body Leanness Program The Bowflex Xtreme® Home Gym Owner's Manual PN 11471 Rev E (7/2006) Written By: Tom Purvis RPT, RTS Registered Physical Therapist and founder of the Resistance Training Specialist Program
  • Bowflex Xtreme | Assembly and Owners Manual - Page 16
    the rod binding strap when not in use. • Before exercising, make sure the cable pulley system is properly secured, properly attached, and in perfect working condition. • All exercises in this manual are based on the calibrated resistance and capacity levels of the Bowflex Xtreme® home gym. Exercises
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    Lift 60 Stiff Leg Dead Lift 60 Standing Hip Adduction 61 Standing Hip Abduction 61 Calf Raise 62 Fast Fat Loss Now! By Ellington Darden, Ph.D 63-81 Exercise Log 82 Muscle Chart 83 Bowflex Xtreme® Home Gym 6-Week Satisfaction Guarantee 84 Bowflex Xtreme® Home Gym Warranty Card 85 Warranty
  • Bowflex Xtreme | Assembly and Owners Manual - Page 18
    16 Get to Know Your Bowflex Xtreme® Home Gym Pulley Upper Lat Tower Power Rod® Unit Rod Hook Cable Hand Grip Rod Box Lower Pulley/ Squat Station Cable Storage 50" Bent Lat Bar Rod Caps Center Cross Bar Seat Back Pad Seat Leg Attachment Base Frame Platform
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    have an additional one or two pair of 50 lb. (22.5 kg) rods, respectively. When You Are Not Using Your Bowflex Xtreme® Home Gym Disconnect the cables from the Power Rod® unit when your are not using your Bowflex Xtreme® home gym. Use the rod binding strap included with your machine to bind all the
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    The Bowflex Xtreme® Home Gym Pulley Positions With the versatility to perform over 65 different exercises, the Bowflex Xtreme® home gym easily transitions from one exercise to another. Below is a guide to the five different pulley positions you will use to optimally perform your workout routine
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    sure that the Leg Extension's cables are securely fastened to the regular Bowflex Xtreme® home gym cables. • Always use the Lock Knob to secure the attachment to your Bowflex Xtreme® home gym. Grips manufactured under license agreement with HandsOn Sports & Gym Accessories, Inc. Patent #4756527
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    train for power using the correct joint movements, as described in this manual. Then practice are the result of equal strength developed in all parts of the body. It comes into play in manual. Cardiovascular Endurance is the ability of the heart and lungs to supply oxygen and nutrients to exercising
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    some time to review this manual as well as other fitness guides. Know your training with aerobic exercise such as walking, • Training Intensity: The amount of resistance used during your repetition. • Training Volume: The sets and the time you rest between workouts. Once you've established a base of
  • Bowflex Xtreme | Assembly and Owners Manual - Page 24
    stretching and performing light exercises on the Bowflex Xtreme® home gym. Your Routine The workout portion of your fitness routine is the series of exercises devoted to your particular goals. Remember, make sure to have fun! Cool Down An essential part of the exercise routine is the cool down
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    rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set. Day 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press Seated Shoulder Press Triceps Pushdown Biceps Curl Leg
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    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 training 2 days, resting 1 to 2. Perform all exercises Part Legs Trunk Exercise Leg Extension Leg Curl
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    on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set. DAY 1 Body Part Chest Shoulders DAY 2 Body Part Back Arms DAY 3 Body Part Legs Trunk Exercise Sets Bench
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    down. Circuit 1 Body Part Chest Legs Back Legs Trunk Circuit 2 Body Part Shoulders Legs Back Trunk Arms Circuit 3 Body Part Shoulders Arms Legs Trunk Exercise Bench Press Squat Seated Lat Row Leg Curl Seated Abdominal Crunch Exercise Seated Shoulder Press Leg Extensions Seated Lat Pulldowns
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    be used for this routine. Some examples are: jumping jacks, jogging in place or stair climbing. Circuit 1 Circuit 2 Body Part Chest Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Legs Aerobic Exercise Trunk Aerobic Exercise Body Part Shoulders Aerobic Exercise Legs Aerobic Exercise
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    Seated Lat Row Seated Lat Pulldowns Biceps Curl Reverse Curl Triceps Pushdown Triceps Extension Sets Reps 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Day 3 Body Part Legs Trunk Exercise Squat Leg Extension Leg Curl Standing Low Back Extension Seated Abdominal Crunch Sets
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    - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - wide position Before you begin: Remove Leg Extension and adjust seat height. The pulleys should be in the wide position. Key Points: • Maintain a 90º angle between upper arms and torso throughout exercise
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    upper portion. Also involves front shoulder muscles (anterior deltoid) and triceps. Position: Seated - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - wide position Before You Begin: Remove Leg Extension and adjust seat height. Key Points: • Upper arms will be 90º from sides of
  • Bowflex Xtreme | Assembly and Owners Manual - Page 33
    shoulder muscles (rear deltoids, rear portion of middle deltoids). Position: Standing - facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar - narrow position Before You Begin: • Remove seat and leg extension. The pulleys should be in the narrow position. Key Points: • Maintain 90
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    Exercises Crossover Rear Deltoid Rows - Elbow Flexion Muscles worked: Back portion of shoulder muscles (rear deltoids, rear portion of middle deltoids). Position: Standing - facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Leg
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    top muscle of rotator cuff (supraspinatus) and upper trapezius muscles. Position: Standing - facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame - use squat straps Before You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move trunk. START FINISH START
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    (Elbow Stabilized) Muscles worked: Front part of shoulder muscles (front deltoids) and front part of middle deltoids. Position: Standing - facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat. Use platform pulleys. Key Points: • Keep
  • Bowflex Xtreme | Assembly and Owners Manual - Page 37
    Shoulder Exercises 35 Shoulder Rotator Cuff - Internal Rotation Muscles worked: Front rotator cuff muscle (subscapularis). Position: Standing - facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar -wide position Before You Begin: Remove Seat and Leg Extension Key Points: • Motion
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    between shoulder blades (middle trapezius, rhomboid muscles) and triceps. Position: Standing - facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Leg Extension and seat. Key Points: • Do not lose spinal alignment, keep chest lifted
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    the rib cage. Position: Seated - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Leg Extension and adjust seat height. Key Points: • Maintain a 90º angle between upper arms and torso throughout the exercise. • Keep elbows straight. • Do not
  • Bowflex Xtreme | Assembly and Owners Manual - Page 40
    Pulley Frame Before You Begin: Remove Leg Extension Key Points: • Do not bend torso forward. • Do not lose spinal alignment, keep chest lifted. • Do not pull with arm muscles. Shoulder Exercises Scapular Retraction START FINISH START • Sit on floor facing Power Rod® unit. • Grab hand grips with
  • Bowflex Xtreme | Assembly and Owners Manual - Page 41
    rear deltoid muscles). Also involves chest (pectoralis major muscles)and triceps. Position: Standing - facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension: Key Points: • Do not lose spinal alignment. Relax neck, keep chest lifted, abs tight
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    up the large pulling muscles of upper back. Also involves biceps group. Position: Seated - facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep lats tightened throughout entire motion. START FINISH
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    flat. Muscles worked: Back portion of shoulder muscles (rear deltoids, rear part of middle deltoids). Position: Standing - facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not bend neck backward or forward while
  • Bowflex Xtreme | Assembly and Owners Manual - Page 44
    up the large pulling muscles of upper back. Also involves biceps. Position: Seated on ground, facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension Key Points: • Do not bend torso forward at any point. • Do not lose spinal alignment - keep
  • Bowflex Xtreme | Assembly and Owners Manual - Page 45
    : Latissimus dorsi, teres major and rear deltoid. Also involves biceps group. Position: Seated - facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep lats tightened throughout entire motion. START
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    rear deltoid. Also involves chest (pectoralis major) muscles and triceps muscles. Position: Seated - facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep lats tightened throughout entire motion. • Do
  • Bowflex Xtreme | Assembly and Owners Manual - Page 47
    Back Exercises 45 Seated Lat Pulldowns - Shoulder Adduction (with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid. Also involves biceps group. Position: Seated - facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension
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    worked: Triceps muscles. Position: Standing - facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Keep upper arms motionless. • Keep wrists straight. • Tighten triceps throughout exercise and control motion on the way up
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    Muscles worked: Triceps muscles. Position: Standing - facing Power Rod® unit Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Keep upper arms motionless. • Keep wrists straight. • Tighten triceps throughout exercise and control motion on the way up
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    muscles. Position: Seated - facing outward Accessory: Hand Grips in "Hammer Grip" Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Leg Extension Key Points: • Keep upper arm motionless. • Keep wrist straight. • Tighten triceps throughout exercise and control motion on the way
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    - facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Seat and Leg Extension Key Points: • Maintain spinal alignment. • Keep arm at side and wrist straight throughout entire motion. • Tighten triceps throughout exercise and control motion
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    keeping tension in back shoulder muscles. Biceps Curl - Elbow Flexion (in Supination) Muscles worked: Biceps muscles. Position: Standing - facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Keep elbows at sides
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    Arm Exercises 51 Concentration Biceps Curl - Elbow Flexion (in Supination) Muscles worked: Biceps muscles. Position: Standing - right or left side facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Keep elbow
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    52 Arm Exercises Barbell Biceps Curl - Elbow Extension Muscles worked: Biceps muscles. Position: Standing - facing Power Rod® unit Accessory: Squat Bar - with squat straps Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Keep elbows at sides. • Keep wrists
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    Arm Exercises 53 Seated Biceps Curl - Elbow Flexion (in Supination) Muscles worked: Biceps muscles. Position: Seated - facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension Key Points: • Do not rock upper body while bending elbow. • Keep wrists
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    worked: Back and top parts of forearms. Position: Standing - facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Move slowly and keep tension in back of forearms at all times. • Perform this exercise one arm at a time
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    Accessory: Hand Grips Pulleys: Center Cross Bar - standard position Before You Begin: Remove Leg momentum. • Caution: Do not use heavy resistance. Pick a weight seat with one side facing Power Rod® unit, grasp hand grip closest Slowly move diagonally, rotating and curling torso, with the side of ribs
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    Position: Seated - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Leg Extension Key Points: • Allow and hips bent and feet flat on floor. ACTION • Tighten abs and curl only torso, slowly moving ribs toward hips. Move as far as you can without
  • Bowflex Xtreme | Assembly and Owners Manual - Page 59
    Use slow controlled motion. Do not "kick" into extension. • Do not let knees rotate out during exercise. Keep kneecaps pointing up and forward. Leg Exercises 57 Leg Extension START FINISH START • Sit on seat facing away from Power Rod® unit with knees near pivot point and lower roller pads on
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    - slightly away from body's midline through entire exercise. START FINISH START • Secure hand grip around arch of foot. Move leg very slightly away from midline - enough to move leg freely. • Very slightly bend knee of support leg. • Hold onto seat back pad to stabilize yourself. • Keep spine in
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    ). Position: Standing - facing Power Rod® unit Accessory: Hand Grip on arch Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not allow waist, lower back or supportive hip to move. • Keep abs tight throughout entire exercise. START FINISH START • Secure
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    Position: Standing - facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Make sure to keep back flat - do not arch. • Lift with legs, not your back or arms. • Keep knees bent and head up. Leg Exercises Dead Lift START FINISH
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    outward Accessory: Hand Grip over ankle Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not use exercise for losing fat from thighs. Use it to develop hip strength and stability. • Do not cross attached leg in front of standing/ support leg. Use a small
  • Bowflex Xtreme | Assembly and Owners Manual - Page 64
    62 Leg Exercises Calf Raise - Ankle Plantarflexion (Knee Stabilized) Muscles worked: Lower leg or calf (gastrocnemius, soleus). Position: Standing - facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not lose
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    your physician before beginning any fitness or dietary program. Some of the names of the exercises listed in this program have been changed in order to match the names of the exercises in this manual. The exercises themselves have not been changed, in order to preserve the integrity of Dr. Darden
  • Bowflex Xtreme | Assembly and Owners Manual - Page 66
    . Bowflex® home gyms were a significant part of my research results. The exercises in my program, performed on a Bowflex® machine - 18 workouts (3 per week) - allowed the participants to build muscle, which accelerated their metabolisms, and produced faster and greater fat losses. The plan worked
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    you consume, and drink plenty of ice-cold water. Before starting the exercise routine you must be familiar with your Bowflex® home gym. You should experiment with finding the proper amount of resistance to use on each exercise. You should be able to perform 8 repetitions, but not more than 12
  • Bowflex Xtreme | Assembly and Owners Manual - Page 68
    pound or hundred grams. Be sure to use the same scale when weighing yourself at instructions in the next section. Enter your starting weight on the RESULTS SUMMARY SHEET provided. Circumference of Body Parts high, just below the buttocks crease with legs apart and weight distributed equally on both
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    shoulder and the elbow. Relax arm at your side. Pick up skinfold as pictured. Thigh Stand relaxed with most of the weight on your left leg. Pick up a skinfold in the vertical plane on the front side of the right thigh, midway between the hip and knee joints. Chest Stand relaxed
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    read directly from the caliper, which is marked in millimeters. Women Suprailium Triceps Thigh Total Men Chest Abdomen Thigh Total Use these figures on the following chart to determine your body-fat percentage and enter the number on the line below. Starting body-fat percentage Optional Picture
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    69 Determining Your Body Fat Sum of Three Skinfolds (mm) To Use The Nomogram: 1) Locate the sum of your three skinfolds in the right column and and Raven, P.B. A nomogram for the estimate of percent body fat from generalized equations. Research Quarterly for Exercise and Sport, 52:380-384, 1981.
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    Information Here: (Pounds or Kilograms) Before Body Weight Fat Percentage Body Fat Weight x = Body Weight Weight of Body Fat - Lean-Body Weight = Use the Same Factors to Calculate After Six Weeks. Body Weight Body Weight After Fat Percentage x Weight of Body Fat - Body Fat Weight = Lean
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    After Age Weight Loss Muscle Gain Fat Loss Please follow the instructions in the "Measurements" section for measuring circumferences. Measurements Before After results to Nautilus, Inc., please send to: Bowflex® Results, Nautilus, Inc. World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, WA 98683.
  • Bowflex Xtreme | Assembly and Owners Manual - Page 74
    to a minimum, no longer than 30 seconds. No workout should take more than 30 minutes to complete. Perform each workout three days a week. Exercise Leg Curl Leg Extension Leg Press Bench Press Lying Biceps Curl Lying Shoulder Pullover Reverse Fly Rear Deltoid Rows* Seated Triceps Extension Seated
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    plan and a superhydration routine. Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan: Detailed menus and food choices are included later in this manual. If you must vary from the menu items, try to keep the body well rested, no other exercises or activities are allowed during the six-week
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    74 Superhydrate Your System Drinking plenty of water is essential to the success of this program. Drinking the recommended amount of water can seem like a challenge at first. Stick with it. Carry a large sports bottle or similar item with you throughout the day. After several weeks, you will find
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    75 The Eating Plan The menus in the Bowflex® eating plan are designed for maximum fat-loss a repeat of Week 1. Calories for each food are noted in parentheses. A shopping list follows. The eating plan for the next six weeks descends: Week 1 & 2: Men 1500 calories per day. Women 1200 calories per
  • Bowflex Xtreme | Assembly and Owners Manual - Page 78
    76 The Eating Plan - US Measurements Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel (frozen) (210) 3/4 oz. light cream cheese (45) 1/2 C. orange juice, fresh or
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    77 The Eating Plan - Metric Measurements* Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel (frozen) (210) 21 g light cream cheese (45) 120 ml orange juice,
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    78 Shopping List Quantities needed for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingly. It may be helpful for you to photocopy this list each week before doing your shopping. Staples
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    used blue marks on my legs when I diet. problem. Teenagers require significantly more calories each day than 1500, which is the highest level. Check with a registered dietician (RD) for appropriate recommendations. Your teenage son and daughter, however, could follow the Bowflex® exercise routines
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    workout. • Your partner should be someone with whom you'll share a spirit of cooperation, not competition. • Your partner should not be your spouse, brother, sister, or other family member. You do not want normal interpersonal problems using follow the plan exactly as Bowflex® exercise routine at the
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    Curl 9. Seated Wrist Curl 10. Seated Wrist Extension Maintenance Routine 2 1. Leg Curl 2. Leg Curl 8. Seated Triceps Extension 9. Low Back Extension 10. Abdominal Crunch Look in your Bowflex® Owner's Manual for descriptions of the new exercises. Be consistent with your Bowflex® home gym exercising
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    Log Please feel free to make copies of this chart to continue your exercise log. EXERCISE Bench Press Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps
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    Latae Iliopsoas Pectineus Rectus Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Tibialis Anterior Muscle Chart Trapezius Serratus Anterior Rectus Abdominus Flexor Digitorum Superficialis Adductor Longus Iliotibial Tract Gracilis Sartorius Gastrocnemius Soleus 83
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    for any reason, you are not 100% satisfied with your Bowflex Xtreme® home gym, please follow the instructions below to return your merchandise and receive a refund of the purchase price, less shipping and handling. 1. Call a Bowflex® Representative at 1-800-605-3369 for a Return Authorization Number
  • Bowflex Xtreme | Assembly and Owners Manual - Page 87
    000 - $99,999 $100,000 - $149,999 Over $150,000 What other types of exercise equipment do you own? Did you receive this item as a gift? Yes No Name of , Washington, USA 98683 1-800-NAUTILUS Bowflex, Bowflex Xtreme, Power Rod and the Bowflex and Nautilus logos are either registered trademarks
  • Bowflex Xtreme | Assembly and Owners Manual - Page 88
    . will either replace your Bowflex Xtreme® home gym or refund your purchase price, less shipping and handling. How To Get Service Return the defective part, at your expense, to the address given to you by a Bowflex® Representative at 1-800-605-3369. Include an explanation of the problem. Adequate
  • Bowflex Xtreme | Assembly and Owners Manual - Page 89
    Does Not Cover • A Bowflex Xtreme® home gym purchased for commercial or institutional use. • Damage due to use by persons who weigh more than 300 pounds (136 kg). • Damage due to abuse, accident, failure to follow instructions or warnings in the Owner's Manual, misuse, mishandling, accident or
  • Bowflex Xtreme | Assembly and Owners Manual - Page 90
    is written and designed by industry professionals. If you have any questions regarding your Bowflex Xtreme® home gym or any instructions found in this manual, please call Customer Service at 1-800-NAUTILUS (628-8458) for assistance. © 2006 Nautilus, Inc. All Rights Reserved. Nautilus, Inc. World
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  • 66
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  • 71
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  • 90

Special Edition Includes:
Dr. Ellington Darden
s
Six Week Fast Fat Loss –
Body Leanness Program
���±²³�´µ¶·±¸³¹
The Bowflex Xtreme
®
Home Gym
Assembly Instructions
& Owner
s Manual
Written By: Tom Purvis RPT, RTS
Registered Physical Therapist
and founder of the
Resistance Training
Specialist Program
PN 11471 Rev E (7/2006)