Bowflex Xtreme Assembly and Owners Manual - Page 17

15 Table of Contents Assembly Guide 1-12 Important Safety Precautions 14 Get To Know Machine 16 How to Use Your Machine 17-19 Define Your Goals 20-22 Working Out 23 The Workouts: The 20 Minute Better Body Workout 23 Advanced General Conditioning 23 20 Minute Upper / Lower Body 24 Body Building 25 Circuit Training Anaerobic / Cardiovascular 26 True Aerobic Circuit Training 27 Strength Training 28 Chest Exercises: Bench Press 29 Chest Fly 29 Decline Bench Press 30 Incline Bench Press 30 Seated Lat Pulldowns 45 Seated Wide Lat Pulldowns 45 Arm Exercises: Triceps Pushdown w/ Hand Grips 46 Triceps Hammer Pushdown 46 Triceps Pushdown w/ Bent Lat Bar 47 Triceps Extension 47 Hammer Triceps Extension 48 Cross Triceps Extension 48 Triceps Kickback 49 Hammer Triceps Kickback 49 Resisted Dip 50 Biceps Curl 50 Concentration Biceps Curl 51 Reverse Curl 51 Barbell Biceps Curl 52 Reverse Barbell Biceps Curl 52 Seated Biceps Curl 53 Seated Biceps Hammer Curl 53 Wrist Extension 54 Wrist Curl 54 Shoulder Exercises: Reverse Fly 31 Crossover Reverse Fly 31 Crossover Rear Deltoid Rows 32 Crossover High Rear Deltoid Rows 32 Lateral Shoulder Raise 33 Forearm Lateral Shoulder Raise 33 Front Shoulder Raise 34 Seated Shoulder Press 34 Shoulder Rotator Cuff (internal 35 Shoulder Rotator Cuff (external 35 Shoulder Extension 36 Shoulder Shrug 36 Scapular Protraction 37 Scapular Depression 37 Scapular Retraction 38 Back Exercises: Standing Shoulder Pullover w/ Bent Lat Bar 39 Standing Shoulder Pullover w/ Hand Grips 39 Narrow Pulldowns w/ Bent Lat Bar 40 Narrow Pulldowns w/ Hand Grips 40 Bent Over Row 41 Crossover Bent Over Row 41 Seated Lat Rows 42 Crossover Seated Lat Rows 42 Standing Low Back Extension 43 Reverse Grip Pulldowns 43 Crossover Wide Pulldowns w/ Hand Grips 44 Crossover Narrow Pulldowns w/ Hand Grips 44 Abdominal Exercises: Trunk Rotation 55 Seated (resisted) Oblique Abdominal Crunch 55 Seated (resisted) Abdominal Crunch 56 Leg Exercises: Leg Extension 57 Squat 57 Standing Hip Extension (knee bent 58 Standing Hip Extension (knee extended 58 Leg Kickback 59 Hip Flexion 59 Dead 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 Information 87